Roasted cauliflower in tomato/mustard sauce

It’s easy to prepare and it tastes great ! Have it as a side dish, or on it’s own.



one big auliflower head

one can of all natural or organic tomato sauce (or your homemade version)

one spoon of dijon mustard

one cup of olive oil

4-5 chopped and crushed with salt garlic heads

warm water

salt, pepper, parsley, oregano


Place the cauliflower head in a large pot and boil it for only 5-10 minutes, until it softens a bit, but is not really boiled.

Take it out, let it coold down a bit and break it into pieces, larger or smaller, whatever you prefer. I prefer them a bit larger. Place them in a pan.

In a bowl, combine the tomato sauce, olive oil, salt, pepper, oregano, parsley, spices and the crushed garlic heads, and pour them over the cauliflower. If the sauce is too thick, add some water to it. You want it runny, so that the whole cauliflower can be covered in it.  Toss well, but gently,  making sure that all the cauliflower is covered in the sauce.

Bake or roast for about 20-30 minutes, at 180 degrees, moving them around gently from time to time.

Serve warm.



Fiber rich rice cakes

Basically, rice cakes…with a twist. Instead of just rice, carbohydrates…these cakes are filled with healthy fiber. Oats, psyllium seed husk and chia seeds.

Ingredients (makes about 10 small patties)

2 eggs – beaten

3-4 cups boiled whole brown rice

pinch of salt

one spoon psyllium seed husk

one cup spelt flour

one cup rolled oats

Mix all the ingredients. It should be soft enough to make patties, but if not, add a bit of water or milk.

Shape the patties, layer them in an oiled pan and bake them on high heat for about 20 min, until golden brown. If you don’t want them so crunchy, then bake them on medium heat for about 30 min.

Serve with vegetables, mushrooms, greens, meat…pretty much anything. They taste good cold as well and can be kept for a few days as a snack.




Eggplant, cabbage and red beet casserole on oats and rye crust

I needed to cook something quick with whatever I had at home, not a lot of things. I found eggplants, red beet, a small cabbage and a few other bits and pieces….such as half of a red pepper, a few mushrooms, one tomato and some grated cheese  Baked red beet in a pie or casserole, with cabbage…and eggplant? Who’s ever heard of that? Would it taste OK? Well, it resulted in an  unusual hearty and healthy low calorie vegetarian dish, quite delicious. I knew we needed something a bit more consistent for lunch than cabbage and beet…but  I didn’t want to stuff myself with bread, so the crunchy thin pie crust was a great solution. It will still give you the filling ‘bread’ feeling without all the calories. Easy to prepare, about half hour cooking time all together. Enjoy!

Ingredients for the crust:

oats and rye flour

olive oil

sea salt

Ingredients for the casserole:

one medium size fresh red beet chopped small

one tomato chopped small

one small cabbage finely sliced

fresh parsley or cilantro

grated cheese

one large or 2 small eggplants sliced

one small or medium onion chopped

a few garlic cloves finely chopped

one small red pepper chopped

a few mushrooms sliced (optional)

olive oil


sea salt

cayenne pepper – optional


  1. You can mix the pie crust directly in the pan. Pour in 2 cups of oats flour and two cups of rye flour (you can use more of one than the other, your choice) and a cup of olive oil over it. Mix it gently with a wooden spoon. It needs to become crumbly almost sticky, not too oily. If this is what you see, then add half cup warm water or milk and knead with your hands. If it’s too crumbly, not consistent enough, ad more oil. When you’ve kneaded the dough into a consistent soft ball, press it into the pan with your hands to create a pie crust that covers the whole pan. If at this point you see that there isn’t enough dough to cover the whole pan properly, you can ad more flour and oil and water.
  2. Place the dough in the oven, medium heat, and in the meantime start preparing the rest of the ingredients. Put the onion in a pan with some olive oil and pepper and sizzle. Add all the vegetables (tomato, pepper, cabbage, red beet, mushrooms, garlic – finely chopped) and cook until everything becomes soft, but not too soft. Season, and ad on top of the pie crust, which should by now be baked half way.
  3. On top of all this, add a layer of sliced eggplant.
  4. Place everything back into the oven and bake for about 20 min, until the eggplant is cooked, slightly brown.
  5. Turn off the oven. Add grated cheese on top and place it back in the oven for a few minutes, just enough for the cheese to melt.
  6. Cut into slices, scoop carefully on the plate (the mix comes apart easily) and serve with some fresh parsley on top, or plain yogurt sprinkled over – optionally.





Stuffed Eggplant with garbanzo beans and mushrooms

I had some leftover garbanzo beans and a bunch of eggplants. So I thought of making something out of it for lunch.

I stuffed the eggplants with garbanzo beans pure mixed with egg. I topped it with tomato sauce and cheese. Delicious, light and filling at the same time.

Ingredients for 2 people :

3 small eggplants

1 big onion

few cloves garlic

parsley, pepper, salt

1 cup garbanzo beans pureed

1 cup grated cheese

tomato sauce (all natural, or homemade)

5-6 crimini mushrooms (or any other kind)

2 eggs

Cut the eggplants in half and empty them.

Place de emptied halves in an oiled pan in the oven and bake 200 degrees while continuing with the cooking.

Chop the ‘meat’ and put it in a pan with olive oil and the chopped onion and garlic, chopped mushrooms, and sautee untill all soft and mushy. Set aside.

Add 2 beaten eggs, mix well. Add the garbanzo bean pure.

Fill the half baked eggplants with the mix. Place back into the oven and continue baking till the inside is cooked and the eggplants are soft.

Pour tomato sauce on top, and grated cheese. Place back into the oven for a few more minutes, until the grated cheese is melted.

Serve warm, with some yogurt, fresh parsley and black pepper sprinkled on top – optionally. Enjoy !



rice cookies

Very easy to make.

Mix rice flour (brown rice or white rice or a mix, whichever you prefer) with butter, until you get a thick consistency, but not too sticky. Add a bit of milk and knead a little more until you can shape it into a ball.Place on lightly greased pan.

You can use coconut oil instead of butter, for a healthier version.

Dip your fingers in flour and shape the cookies into a little ball then press them flat. Or feel free to use a cookie cutter.

Bake for about 20 min or until golden brown.

You can add some honey for a sweater taste.

For adults you can add sugar, cinnamon, walnuts, almond meal, flax seeds, sesame seeds, vanilla flavor, coconut, chocolate chips…etc.



Roasted root vegetables

Ingredients for 2 people:

one medium yucca root

one big sweet potato

one big red beet

2-3 big carrots

a dash of salt


Wash, peel and cut in the shape a wedges Place in an oiled pan and baked on high heat for 2-3 minutes. This is just so they are completely dry before you oil them, this way they won’t stick to the pan. Take the pan out, drizzle some oil, sprinkle some salt and mix them well so they are all oiled. Bake for about 10-15 minutes until soft and slightly brown on top.

We served these with corn-amarath bread and kefir-mustard veggies.aug3-2015 154 aug3-2015 161 aug3-2015 165


stuffed zuchini


Depending how many people you’ll serve, one two zucchini for each person will be plenty.


brown rice

tomato sauce





black pepper

olive oil


wash and peel the zucchini. Cut them in half. empty them half way, leaving one end open and one end closed.

Boil the rice.

Chop the onion and the garlic. Fry the onion, add the garlic and fry a few more minutes. Add this to the strained boiled rice, a pinch of sea salt, black pepper and herbs.

Stuff the zuchini with the rice/onion mix.

Oil a pan. Line up the stuffed zucchini.

Mix tomato sauce with olive oil and parsley (preferably fresh).

Pour tomato sauce over it.

Bake. Serve warm with fresh parsley on top and sour cream or yogurt if you wish.

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