Our personal diet plan is not a static matter. It is constantly changing and evolving, and we are always trying to catch up to our body’s needs. If you start out being a cooked vegan junk foodie, it doesn’t mean you will always stay in that realm. You may transform to be a low fat raw vegan down the road, many years later.

It is amazing how our body is always changing, and out nutritional habits must walk hand in hand with it, and listen deeply to what it wants and needs. Where you start your nutrition journey might not be where you will end up. Our taste buds are also constantly changing, and we find that with time, we need less seasonings, salt, and fat to make food taste good, and we start enjoying the natural flavors in that food.

I started my health journey as a very high-fat high-oil semi vegan raw foodist. It took me years to release a fish addiction, and cheese came next. Then I learned how unhealthy oil was, and I started using nuts and seeds instead. It is amazing to remember this transformation, and how much I was in tune with my taste buds and my body.

These days, I find it even easier to eat very low-fat meals, and to enjoy a dressing that has mostly vegetables in it. And who knows where the journey will take me?

The most important thing is to listen to your body, and enjoy this walk you have going on with it. To allow your body to dictate the next healthy step, and never to force yourself into something you are not ready for. Emotions also factor into this transformation, because food is so very deeply connected to our emotions. This is why pushing yourself into a way of eating someone recommends, but you don’t connect to, can be a big mistake and can actually set your health back.

All of the recipes I create are changeable. If you feel that a dressing is not creamy enough, for example, you can add more fat to it, and perhaps one day you will need less. In this case, I created a delicious raw vegan coconut dill dressing. I used zucchinis to lower the fat, and of course I taste the difference, but it still tastes absolutely amazing. Play around in the kitchen, and let the process take you to where you need to go.


This recipe, like any raw food recipe, is absolutely full of beautiful fresh fruits and vegetables, and is so versatile. The flavor is strong and bold, but you can also taste the freshness and life-giving ability of this rich food. It is important to get the highest quality fruits and vegetables that you can, because the whole idea is to learn to love fresh and simple foods. When you start out, this may not be as critical, because you will experience a huge difference in your health just by removing so many of the junk foods you used to it. But down the line, you may start to feel a need to let go of more items that no longer serve you, and to focus specifically on fresh fruits and vegetables, and that is wonderful. 


Low Fat Coconut Dill Dressing on a Bed of Greens

Servings 2


For the salad

  • 5 large handfuls of mixed greens or 1 head chopped lettuce
  • 30 cherry tomatoes
  • 2 green onions
  • 1/4 large sweet white onion
  • 2 large cucumbers

For the dressing

  • meat of 1 young Thai coconut about 1/2 a cup of coconut meat
  • Juice of 1/2 a lemon or 1 tablespoon lemon juice
  • 1 tablespoon chia seeds
  • 3 cups chopped zucchini
  • 1/2 cup of water
  • 1 tablespoon garlic powder
  • 2 tablespoons onion powder
  • 1 tablespoon dried dill or fresh chopped dill
  • 1 teaspoon Himalayan salt


For the salad

  • Chop all ingredients and place in a bowl

For the dressing

  • Blend all ingredients in a high speed blender, besides the dried dill, until completely smooth. Mix in the dried dill once you put the dressing at the bottom of the bowl.
  • Add your salad ingredients to the dressing, and mix very well.

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Marina Yanay-Triner is a wellness coach and recipe developer through Soul in the Raw. Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. She loves to help clients go and stick to plant based eating through her powerful coaching program, combining nutrition and cooking education along with transformational mindset work. Marina adopted a whole food, plant based lifestyle over 7 years ago, inspired by her mother's incredible healing story of reversing a crippling bladder disease. She has reversed PMS symptoms and encourage emotional healing from trauma as a result of this transition. Marina is incredibly passionate about the vegan diet for human health, animal welfare, and the well-being of our planet, all of which she envisions as co-dependent.