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20/08/2025

Budget Friendly Balanced Meal

This especially applies to those who are able to grow some of their own veggies in the garden to be super budget friendly.

Cook Quinoa per package instructions and let it cook a bit before serving.

Slice diagonally medium sized Zucchini and sprinkle with some Black Pepper and Himalayan Salt, add if desired sprinkle Sesame Seeds and Sunflower Seeds, then place on baking tray covered with parchment paper and bake for 30 min or until tender at 350 F.

Slightly steam Cremini Mushrooms after you have cleaned them and season with ground Garlic and Onion as an option.

Choose Green Salad of choice, add some Radishes and optional add a scoop of shredded Cabbage marinated in Lemon Juice, Black Pepper and Himalayan Salt overnight (in case you feel you need sour/tangy taste to accompany your dish).

Hope you enjoy it!

Let me know in comments what dish you wish to try out plant based and looking forward to a new recipe?

13/08/2025

Sweet Potato with Zucchini Noodles

Chose a variety if Sweet Potato, wash, cut in half, wrap the halves in the Parchment paper and bake in the oven at 400 F for 45 minutes on a baking sheet lined with parchment paper.

For Zucchini Noodles you need one medium sized fresh Zucchini, washed with skin on, and a Veggie Spiralizer to create noodles. Add fresh herbs such as Oregano and Thyme, slices Cherry Tomatoes and chop Arugula.

Final touch adding the Avocado dressing:
1 soft small Avocado
1/2 cup Water
1/2 Lemon Juice
1/4 tsp Onion Flakes
1/4 tsp Garlic Powder
1/8 tsp Turmeric
1/8 tsp Black Pepper
1/4 tsp Himalayan Salt

Blend and drizzle over the Zucchini Noodles and the salad. Enjoy!

30/07/2025

GF Legume Pasta Dish with Bean Tomato Sauce, Sunflower Seed Dip and Steamed Spinach

Chose any variety of Gluten Free Pasta and cook according to instructions. Usually J prepare sauces ahead of time and cook pasta last in the water where I steamed Spinach for 5 min.

Tomato Cannellini Bean Sauce
1 cup precooked Beans
1/4 Tomato Sauce
1 Small Zucchini or half large
1-2 fresh Garlic Cloves or 4-6 roasted
1 tbs Smoked Paprika
1 tsp Onion Powder
1/2 tsp Himalayan Salt
1/2 tsp ground Coriander
1/2 tsp Black Pepper
1/4 tsp Chilli Pepper Flakes
Blend until cream and adjust seasoning to your liking.

Sunflower Seed Dip
1/2 Sunflower Seeds
1/4 cup Water
1/2 tsp Himalayan Salt
1 tbsp Lemon Juice
1/4 tsp Black Pepper
Blend until creamy and adjust seasoning, if needed add another tablespoon of water to make it easier to blend.

Arrange on the plate ti satisfy the visual aspect, taste is wonderful. Enjoy!

16/07/2025

Sweet Potatoes with Chickpeas and Cashew Creamy Sauce (CCS)

Chose any variety of Sweet Potatoes and clean the skin with veggie brush, then cut it in half lengthwise and wrap in parchment paper and place on the parchment lined baking sheet and bake in the oven at 375 for an hour or so until Sweet Potatoes becomes tender. Take it out to cool for 10 min prior to serving.

Chickpeas need to be precooked and roasted in the oven for 15 min at 350 F. Spice them with ground Chilli and Smoked Paprika generously. After roasting in the oven on the parchment paper lined baking small tray, drizzle with some Extra Virgin Oil.

CCS ingredients:
1 cup Cashews soaked for 15 minutes in hot boiled water
1 tsp Garlic (minced or spice)
1 tsp Onion Flakes
1/2 tsp Salt
3 tbsp Lemon Juice (half Lemon squeezed)
1/4 tsp Turmeric
Blend all in a small blender cup and use for the topping.

Tomato Scallion Salsa

1-2 cups Variety of Cherry Tomatoes (sliced in circles/quarters)
1/4 cup Parsley (chopped)
2 tbsp Scallions (chopped)
1/2 Lemon (juiced)
Add Salt and Black Pepper to taste.

Now have fun and arrange your dish by placing sweet potato first on the plate and alternate toppings to your liking. Yummy

09/07/2025

Quinoa Burger with Baked Potatoes
served with Green Salad, Purple Cabbage Salad, Tomato and Cucumber slices.

Quinoa Burger Ingredients:
2 cups cooked Quinoa
2 cups sliced Cremini Mushrooms
4 cloves Garlic (minced)
1 small Onion (diced)
1/3 cup grated Zucchini
1 tsp dried or fresh Thyme
1 tsp dried Oregano
1/2 tsp Salt
1 tsp Black Pepper
1 tsp Chipotle (optional)
Mix it all together and form patties. Dust with chickpea flour or potato starch and fry them the patties/burgers on each side for 2 minutes on the iron griddle or in an iron pan. Add some high heat tolerance oil like Coconut oil if needed.

18/06/2025

Potato Salad to pack for school lunch
Choose any variety of Potatoes and cook about 1 pound. You can leave the skin on, make sure to clean and discard any potato eyes. Once steamed or cooked, dice into bite size chunks and add thinly sliced Cucumbers and Radishes, garnish with Dill and Capers. Season with Himalayan Salt, Black Pepper, Garlic snd Onion Powder, Smoked Paprika and drizzle (optional) if desired a bit with cold pressed virgin Olive Oil.

28/05/2025

Why Carrot Soup?

Because you can hide other vegetables in it that your children do not feel drawn to for now, like Fennel, Celery Root, Parsley Root, Rutabaga, Broccoli Stem, you simply cook all these vegetables together in a pot of water. You can add Garlic and Onion, as well and after an hour of cooking on the stove in a pot with the lid closed, preserve the stock and add chopped 4 cleaned Potatoes and 6 washed Carrots, continue to cook and blend when soft with the hand blender in the cooked liquid (vegetable stock).

Add seasoning such as some Himalayan salt and Black Pepper and garnish with fresh or dried Cilantro. Variety of spices can work here such as Cumin, Thyme, powdered Garlic and Onion, Chives, go with what is calling to you.

What to do with other cooked veggies, you can treat them as a side dish, arranging creatively, as long as these are not over cooked, it will be enjoyable to eat.

21/05/2025

Wrap It Up

To make a wrap (Medical Medium Inspired), here are the directions:
Stream pound of Potatoes (peeled). When softened, discarded boiled water and mash them in a glass bowl and add 2-4 tbsp Potato Starch to form into a dough like consistency. With hands knead the dough before placing it on the piece of parchment paper. Role the dough out into a flat rectangle, approx 1/4 inch thick. You can always place another piece of parchment paper on top to roll easier and to maintain even flat surface. To get a desired rectangle shape you can cut uneven edges and patch up to achieve the straight edges.

Now place the flatten dough with the bottom parchment paper onto a cookie sheet into a preheated oven at 400 F for 20 minutes on the middle rack.

When baked it is going to puff up a bit and gain a golden light edge and the bottom will be lightly browned. Let it cool for 10 minutes.

While the wrap is cooling, chop up mixed leaf Salad, Cucumber in thin strips same with Tomatoes and use as much as needed to cover the surface of the wrap. Before placing the sliced salad use Avocado as a spread, just a thin layer you can spread with a spoon. Avocado needs to be ripe. Sprinkle salad and roll from the longer edge towards the middle and to the end using the parchment paper as the holder, so that everything stays together. Tuck the parchment paper edge under the rolled wrap and cut into smaller roll pieces with parchment in place and just prior to eating pull gently the parchment paper out of the roll and should stay perfectly rolled on the plate.
Use Coconut Aminos as a dipping sauce and enjoy your own made wrap.

14/05/2025

‘Always’ Salad
Fresh, nutritious, delicious and colourful.
What is in the salad?
Green Leafy Salad
Radicchio
Tomato
Cucumber
Basil Leaves

What is in the Sauce?
Small (ripe) Avocado
1/2 cup Water
2 tbs Lemon Juice
Garlic powder or clove of Garlic
Punch of Salt and Turmeric
Blend until smooth.

07/05/2025

Lunch To-Go

Green Salad (chopped)
Brussel Sprouts (steamed)
Bok Choi (steamed)
Tomatoes (cut in slices)
2-4 tbs Tahini
2 tbs Lemon Juice (freshly squeezed)
Red Pepper Flakes and Black Pepper for seasoning any other spices you prefer.

#

23/04/2025

Navy Bean Sauce with Spring inspired Pasta Dish
GF pasta of choice
3 cups Spinach
Cherry Tomatoes
Parsley (few sprigs)

Navy Bean Sauce:
1 cup precooked Navy Beans
3 tbsp Tomato Sauce
1 Onion
3 cloves Garlic
On the stove in a small pan cook Onion and Garlic for few minutes until they become translucent; as a base you can use some water or Coconut Oil (1 tbsp).
Add Tomato Sauce and precooked Navy Beans, stir, add up to a cup of water, let it simmer for few minutes with adding spices such as sprinkle of Turmeric, Thyme, Salt, Black Pepper, Paprika. Use a hand blender and submerge into the sauce and work it until the sauce becomes creamy in texture.

Pour prepared sauce over the cooked pasta and wilted Spinach (place chopped fresh Spinach for few minutes in the cooked pasta water), mix and garnish with Cherry Tomatoes and minced Parsley. Enjoy!

26/03/2025

Baked Rice with Shiitake Mushrooms

Ingredients:
3 Carrots
2 Parsley Roots
2 cups Brown Rice
2-3 Garlic Cloves
4 cups Vegetable Broth
2 cups dried Shiitake Mushrooms (pre soaked in boiled water for few minutes)
Black Pepper and Salt to taste.

Cook carrots, parsley root, garlic cloves in 5 cups water until medium soft. Preserve the water in which these vegetables are cooked and use it as vegetable stock for this recipe.

Place rice in the baking dish and pour the vegetable stock and sliced carrots, parsley root and steamed shiitake mushrooms and bake in the oven at 350 F for one hour and 30 min (it will depend on the oven), bower it will be ready when the rice has softened and vegetable stock has been absorbed.

Serve with a side salad.

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