Recipes

Food is life. Food nourishes our body and brings pleasure to our mind and senses. The food we eat literally becomes the bones and blood which make up our bodies, and when we give ourselves the time to truly pay attention to how we are feeding ourselves, a deep and meaningful transformation is possible. Cooking for ourselves is nurturing ourselves. When we take the time and care to prepare healthy meals, made with love and attention, we feed more than just our physical forms, we feed our souls.

Breakfast


Golden Milk Porridge

Ingredients

  • 1 cup dry oats
  • 3 tablespoons ground flaxseed
  • 1/2 cup coconut milk (or the plant milk of your choice)
  • 1 cup warm water
  • 1/2-1 teaspoon turmeric (curcuma) powder (to taste)
  • Pinch of black pepper
  • 1 medium apple
  • Red Berries
  • Almonds and shredded coconut for garnish

Method

Combine dry oats and flaxseed and 1 cup of water and soak for about 10 minutes.

Meanwhile, chop apple into small cubes and cook them in a sauce pan over medium heat with 3 tablespoons of warm water.

When the apples are completely soft, add oatmeal and flax and 1/2 cup of plant milk of your choice. Gently stir in turmeric and black pepper.

Remove from heat and serve.
Garnish with shredded coconut, sour red berries and almonds.

Please note: if turmeric doesn’t tickle your taste buds, you can also make the recipe without it!

Quinoa Porridge

Quinoa porridge

Ingredients

  • 3/4 cup quinoa (or 1/3 cup quinoa, 1/3 cup amaranth)
  • 1.5 cups water
  • 1/4 cup plant milk of your choice 1/4 cup blueberries
  • 1 small banana
  • 2 strawberries
  • Handful of pecan nuts
  • Shredded coconut for garnish

Method

Bring water and quinoa (and amaranth) to boil, and let simmer over medium heat until all the water has been evaporated (about 15 minutes).

Stir in 1/4 cup of plant milk.

Transfer to a bowl and garnish with fresh fruit, coconut and nuts.

Main courses


Asparagus and Arugula Pasta Salad

Ingredients

  • 100 grams (about 1/2 cup uncooked) chickpea pasta, or lentil pasta of your choice
  • 1/2 cup green asparagus chopped in 2 cm pieces
  • 1 cup mushrooms cut in quarters
  • 1 small red onion (about 1/2 cup) sliced in strips
  • 1 clove garlic
  • 1/2 cup diced tomatoes
  • 1 cup arugula
  • 1 tablespoon coconut oil
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon dijon mustard
  • Salt

Method

Cut asparagus into 2 cm pieces; mushrooms in quarters; onions in strips and mince the garlic. Set aside.

Meanwhile, bring 3 cups of water to a boil with 1.5 teaspoons of salt. Add lentil pasta of your choice (or brown rice pasta) and cook according to the directions of the package.

In a large skillet or wok, heat the coconut oil until liquid.
Add onions and garlic and sauté on medium heat for about 2 minutes.
Add asparagus and a pinch of salt. Cover, stirring periodically for another 2 minutes.
Add mushrooms and cover, again stirring periodically making sure the onions and garlic don’t stick to the pan.
Cook for about 5 more minutes, until you can pierce the asparagus with a fork.
Let cool.

Drain the pasta and rinse with cold water.
Add the pasta to the rest of the vegetables with the tomatoes and arugula and garnish with balsamic dressing.

For the (optional) dressing, bring 1 tablespoon of olive oil with 1 tablespoon of balsamic vinegar and stir in 1/2 teaspoon of Dijon mustard with a pinch of salt and pepper.

Option to add 1 hardboiled egg or a handful of almonds for extra calories and protein.

Kichari

Ingredients

  • 1/2 cup basmati rice
  • 1/8 cup mung beans
  • 1 cup finely diced or grated carrot
  • 1 cup finely diced or grated zucchini
  • 1/2 cup finely deiced red onion
  • 1 tablespoon finely chopped or grated ginger
  • 3 cups water
  • 1 teaspoon garam masala
  • 1 cup spinach or kale
  • 1/2 teaspoon salt
  • pepper to taste

Method

In a medium sized soup pot, combine dry rice and mung beans. Rinse them at least five times and let them soak in warm water while preparing the vegetables.

Cut or grate the vegetables into very small pieces.
Rinse the rice and lentils once more.
Add 3 cups of water, salt and garam masala spice and bring to a boil.

Once boiling, add the vegetables and reduce heat.
Stir periodically until all the liquid has been evaporated.
Serve on a bed of washed kale or spinach.

Option to add an egg or fried tofu/tempeh for more calories and protein.

Please note: you can use whatever season vegetables you like! Feel free to be creative, or just use whatever you have in the refrigerator!

Soups


Beet, Carrot and Ginger Soup

Ingredients

Yields 2 bowls

  • 1.5 cups red beet chopped in cubes
  • 1/2 cup carrot chopped in cubes
  • 1/2 white potato in cubes
  • 1 medium onion (about 1/2 cup chopped)
  • 2-3cm piece of ginger
  • 2 cloves garlic
  • 1/2 teaspoon salt
  • 1 tablespoon coconut oil
  • 1 cup boiling water
  • Cilantro for garnish
  • Pepper to taste

Chop beet, carrot, potato, onion, ginger and garlic into small pieces. In a medium sized soup pot, heat the coconut oil until liquid.
Add onions, garlic and ginger and sauté for about 2 minutes.
Add the rest of the vegetables and 1/2 teaspoon of salt.

Cover and continue stirring until the onions have become translucent. Add 1 cup of boiling water.
Simmer over medium heat until the potatoes are completely soft.
Let cool.

Using a staff mixer (or in small batches in a blender), blend the soup until it becomes a purée. If it is too thick, add boiling water in small amounts.
Add salt and pepper to taste.
Garnish with cilantro or your choice of fresh herbs.

Option to serve with a side of brown rice or quinoa.

Fennel, Leek and Broccoli Soup

Ingredients

Yields 2 bowls

  • 2 cups fennel, cored and chopped in cubes
  • 2 cups chopped broccoli
  • 1/2 cup white potato in cubes
  • 1 medium leek (about 1-1.5 cups chopped)
  • 2 cloves garlic
  • 1/2 teaspoon salt
  • 1 tablespoon coconut oil
  • 1.5 cups boiling water
  • Dill for garnish
  • Pepper to taste

Method

Remove the first layer of the fennel and the core, cut into cubes. Chop broccoli, potato, leek and garlic and set aside.

In a medium sized soup pot, heat the coconut oil until liquid. Add chopped garlic and sauté for about 2 minutes.
Add the rest of the vegetables and 1/2 teaspoon of salt. Cover and continue stirring until leek and fennel are soft.
Add 1.5 cups of boiling water.

Simmer over medium heat until the potatoes are completely soft.
Let cool.

Using a staff mixer (or in small batches in a blender), blend the soup until it becomes a purée. If it is too thick, add boiling water in small amounts.
Add salt and pepper to taste.
Garnish will a sprig of dill or fresh herbs of your choice
Option to serve with a side of brown rice or quinoa.

Radish Soup

Ingredients

Yields 2 bowls

  • 2 cups radishes chopped
  • 1/2 cup white potato
  • 1 medium onion (about 1/2 cup chopped)
  • 2 cloves of garlic
  • 1 cup boiling water
  • 1/4 teaspoon salt
  • 1 tablespoon coconut oil

Method

Chop radishes, potato, onion and garlic and set aside.
In a medium sized soup pot, heat the coconut oil until liquid.
Add chopped garlic and onions and sauté for about 2 minutes.
Add the potatoes and sauté for another 2 minutes.
Stir in the radishes and 1/4 teaspoon of salt.
Cover, stirring periodically for another 2-3 minutes, until the onions are translucent.
Add 1 cup of boiling water.

Simmer over medium heat until the potatoes are completely soft.
Let cool.
Using a staff mixer (or in small batches in a blender), blend the soup until it becomes a purée. If it is too thick, add boiling water in small amounts.
Add salt and pepper to taste.
Garnish with a thin slices of radish and fresh herbs of your choice.

Option to serve with a side of brown rice or quinoa.