Raw Style Spaghetti Bolognese

Summer is a perfect time to embrace the health benefits of raw food. You can find some amazing locally grown produce here in Spain. Nothing tastes better than fresh fruit and veg that ripened in the Sun. Not forgetting about the smell. Sweet and fragrant filled with thousands of little notes that trigger my happy hormones and I feel euphoric before my teeth sink into a tender and juicy symphony of flavor. I must say fresh local fruit is my weakness. If I ever indulge this is what I indulge on. Eating a whole watermelon? Yes I have done it on multiple occasions. Eating cherries till my belly swelled out? Yes, I am guilty of that too. What can you do, everybody has their little quirks. I am definitely not afraid of eating fruits. In the matter of fact nobody should be. Of course it is not about being excessive, what can happen to me at times, but mindful of including variety of fruits in your diet. Just a little tip here before I get onto the straight and narrow and share the recipe for my amazing raw Bolognese.

To reap the full benefits of fruits we should eat them on an empty stomach without combining them with other foods. Fruits have a high content of water so they take very little time to digest. Mixing them with other foods prolongs the time of passing through the digestive system and because of the presence of sugars they will start to ferment and may cause digestive upset. Fruits eaten in a right way will strengthen digestion and nourish your digestive organs plus deliver abundance of minerals and vitamins that support human physiology.  I know the Candida diet states otherwise, but I have a different view on this subject and I will share it with you in one of my future articles.

Now,  back to the raw savory creation. If you read my blog you know that my favorite dish from childhood was spaghetti Bolognese. You can check out the vegetarian option based on my memory of the real thing here  https://dariashiels.com/meatless-bolognese/ but let’s quickly move onto the special of the day.

This recipe is super simple and the result more than satisfying. I enjoy making raw dishes because it takes less time to prepare and it is all about the flavor and textures. The sauce is the star of the show. I think by now everybody knows how to prepare zucchini pasta using a spiralizer? The sensational device for making pasta from vegetables is part of the furniture by now. I am sure there is some new awesome gadget on the way.


Recipe will feed two lovely people

Raw Bolognese sauce


Tomato sauce

2 large fully ripened tomatoes, chopped

4 sundried tomatoes

1 clove of garlic, pressed

dash of dry oregano

small handful of fresh basil

pinch of cayenne pepper

1 tsp maple syrup

squeeze of lemon

Himalayan salt to taste

Black pepper to taste


Place all the ingredients in a high speed blender and blend till smooth. If you are sensitive to the family of nightshades you can peel off the tomato skins and remove the pips. Add one more tomato to the recipe , if you decide to include in this step.



Half a cup of walnuts

4 soft dates


Place the dates and walnuts in the blender and pulse till roughly chopped and resembling the look of mince meat

Combine the meat and tomato sauce together and adjust the seasoning, if needed



2 zucchinis


Use a spiralizer to turn zucchini into spaghetti

Now you are ready to assemble!


Place zucchini spaghetti in a bowl and drizzle some olive oil, use your hands and gently toss it, next portion the spaghetti onto the individual plates and spoon out the sauce on top. Decorate it with some fresh basil and microgreens, if you have them to hand. Now it is ready to devour! I hope you will enjoy it as much as I do. Please share your opinion in the comments below. I am always happy to hear from you. xxx  D





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Hello, and welcome. I have decided to write this blog to share my passion for health, food and creativity. I have an MSc (Hons) in Food Science and Human Nutrition which I earned at Wroclaw University of Environmental and Life Sciences in Poland, I have trained in multiple holistic disciplines while living in Ireland for the past 12 years and I am also involved in music and the arts. My knowledge about health was acquired not only through academia but also because of a deep interest from a young age, years of treating people and personal health issues which lead me to unveiling natural ways of healing the body on the physical and subtle level. I promote a plant based lifestyle because of personal preferences rather than a dogma. I do not believe that there is a right or wrong way of doing things. Whatever works and does no harm, I go by that. I enjoy having a good time, meeting new people, going new places, and learning new things to deepen the awareness of really knowing nothing☺. I hope you will enjoy my blog and you will get to know me a bit better, so I can keep it short and sweet in here ;) I wish you a happy and healthy life.

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