MINESTRONE SOUP

Here's another child friendly recipe where you can hide some greens. A good friend of mine gave me the recipe for this pretty traditional Italian dish. My kids love it with some pasta and a little bit of grated parmesan on top - but I'm sure it's equally tasty without. I have mine with some fresh spinach and flat parsley on top.

You need:

• 2 carrots
• 1 stack of celery
• 1 cup of dried split peas
• 1 cup of dried cannellini beans
• 1 small zucchini
• 4-5 cloves of garlic
• pinch of chilli (about 1/2 teaspoon)
• handful of fresh spinach
• handful of fresh flat parsley
• handful of fresh basil
• 4-5 medium size tomatoes
• 2 cups of vegetable stock
• pinch of black pepper
• pinch of italian dried herb mix
• pinch of Himalayan salt

Optional:

• pasta
• parmesan cheese

Before you make this dish check the cannellini beans you are using. Some you have to soak overnight. Check the ones you are using.

Take a big soup pot, add 1 cup of water, heat it up until it starts boiling. Peel and crush garlic. Add it to the pot with some chilli. Let the garlic soften a little. Wash and dice carrots and celery, add them with split peas and cannellini beans. Add 2 cups of vegetable stock and approx. 4-5 cups of water. Let it boil for about 15 minutes. Add washed and diced zucchini cubes.

Blend tomatoes in a blender until smooth and add to the soup. Chop spinach, basil and parsley and add with a pinch of black pepper, italian herb mix and salt. Let boil another 15 - 20 minutes until vegetables are soft and the soup gets a bit thicker. If you prefer a runnier consistency add more water.     

Heidi x

FISH CAKES

Here's another child friendly recipe. I normally make a big patch of these fish cakes and freeze some for later.

When I started weaning my kids I threw in steamed sweet potatoes and left pretty much all of the spices out. The sweet potato gives it a flavour that babies like.  

You need:

• 4-5 fillets of salmon
• 2-3 fillets of cod
• 1/2 leek 
• 1/2 cup of peas (I used frozen)
• little piece of ginger (I used roughly a size of a thumb)
• 5-6 cloves of garlic
• 1 egg
• 1 lemon squeezed
• pinch of chili flakes
• pinch of himalayan salt
• 1-2 tbs of soya sauce
• pinch of black pepper 
• handful of fresh coriander
• handful of fresh basil
• handful of fresh parsley
• handful on fresh mint

Start by steaming the fish. Once it's cooked remove the skin and bones. Place the pieces on a big bowl and break the texture (either using a fork or your bare hands). Add chopped and fined garlic, ginger and leek. Add peas, lemon juice, chopped herbs and all the other spices. Break the egg in the bowl and mix it well in the paste. Make little patties between your hands and fry them on a medium heat in coconut oil.

Heidi x

QUINOA & BEAN BURGERS

I came up with these delicious burgers over the weekend when I didn't want some left over quinoa and cannellini beans get waisted. I followed a recipe I found online very vaguely and was so pleased with the outcome that I wanted to share it with you. 

You need:

• 1 cup uncooked quinoa
• approx. 1 cup cannellini beans (I used dried) 
• 1/2 cup of brown rice flour
• 1 carrot
• approx. 1/2 stalk of leek (white part)
• 2 medium tomatoes
• 5 cloves of garlic
• 2-3 handfuls of spinach (I used frozen)
• handful of fresh coriander
• handful of fresh flat leaf parsley
• approx. 2 tbs of liquid aminos or soy sauce
• 2 tsp of garam masala powder
• pinch of ground cumin
• pinch of paprika
• pinch of black pepper
• pinch of ground coriander 
• pinch of dried chili flakes
• pinch of turmeric

Boil the beans until they become soft (if you are using dried ones you can either soak them over night or boil them for 20 minutes, let them soak for an hour and then boil them again). Boil the quinoa in 2 1/2 - 3 cups of water until it's cooked. Combine the beans, quinoa, brown rice flour and garam masala in a large bowl.

Wash, peel and dice the carrot, leek, tomatoes, garlic, fresh coriander and fresh parsley. Mix them in a blender with defrosted spinach, a splash of water and the liquid aminos or soy sauce. Blend until the vegetables get fine and a paste kind of texture. Don't blend too much so they turn into a sauce.

Mix the vegetable paste with beans and quinoa and add all the spices. I put roughly 1/2 - 1 tsp of each to add flavour. Make little patties and fry them in medium heat until they get golden brown. I fried mine in coconut oil and for quite a long time, about 7-8 minutes each side. You could also bake them in an oven or grill them.

I garnished the burgers with avocado and some arugula and tomato salad - yummy and for the kids I made little burgers with cheese, buns and the whole thing.            

Heidi x

PEA HUMMUS

I will never get tired of hummus. Here's another delicious variation and a great source of vegetable protein. Sometimes I use edamame beans instead of peas - works just as fine.

You need:

• 1 cup of boiled and rinsed chick peas
• 1 cup of boiled peas (I used frozen)
• 1-2 cloves of garlic
• 1 lemon squeezed
• 2-3 tbs of tahini
• 2 tbs of olive oil
• pinch of salt
• pinch of black pepper

Optional:

• half a handful of spinach
• half a handful of flat parsley 
• half a handful of coriander
• half a handful of mint

Blend all the ingredients in a blender until smooth. Add  a splash of water if you prefer a little runnier consistency.   

Heidi x

RED SMOOTHIE

This sweet smoothie is a delicious start for the day. It's full of antioxidants and vitamins. I love the frozen Açai purée that you can use for smoothies and bowls. If you can't find frozen Açai you can easily substitute it with blueberries or black currants.

You need:

• 1/2 apple
• 1 frozen açai berry smoothie pack 
• 1 cup frozen rasberries (or fresh)
• chunk of red cabbage (about a handful)
• splash of coconut water or coconut milk

Optional:

• handful of greens e.g. kale, collard or spinach
• 2-3 tbs of coconut yogurt (I like Coyo)
• goji berries on top

Blend all the ingredients until smooth and decorate with few goji berries on top.

Heidi x

RAW PIE VOL 2

Did I mention I'm crazy about raw desserts! They are so delicious, easy to make and most importantly free of refined sugar, gluten and dairy. Here's another variation for a sweet treat. It's very similar to this.

You need for the crust:

• 1 cup of almonds
• 1 cup of pecans
• 1 cup of pitted dates (soak in water for about an hour to soften) 
• 1 tablespoon of honey
• 1 tbs of coconut oil 

For the filling:

• 1 cup of soaked cashew nuts (soak in water for about 20 min to soften)
• 1 1/2 cup of frozen raspberries
• 1 big ripe banana 
• 1 lemon juiced
• splash of coconut water or water

For the top:

• coconut yogurt (my favourite is Coyo) 

Blend all the ingredients for the crust in a blender. I like to leave mine a little crunchy. Press down to your pie plate and place it in the freezer.

Blend all the ingredients for the filling in a blender until smooth. Use as little coconut water as possible. Just enough to keep your blender going. Spread on top and let it freeze until firm. 

Use coconut yogurt as icing. Spread it smoothly on top of the pie using a spatula or a knife and serve. 

Heidi x

NATURAL LEMSIP

I'm sure our UK readers are familiar with Lemsip, the very famous hot drink for cold and flu. Here's a natural version without artificial colours, sweeteners or other nasties.

We were all sick last week one after another so I've been drinking this to the point where it's coming out of my ears .

In the original recipe this is made with a juicer, I don't have one for the moment so I used a blender instead. It makes the drink a little thicker, but the result is pretty much the same and actually you still have all the fibre left from the fruits.

 You need:

• 1 Golden Delicious apple (I only had red apples this time hence the pink colour)
• small chunk of fresh ginger (approx. 2 cm)
• 1/2 organic lemon
• 1-2 tea spoons of Manuka honey
• 1/2 cup hot water

Juice the apple, ginger and lemon in a juicer (or blend them in a blender until smooth). Leave the lemon peel on. Half-fill a mug and top it up with hot water. Make sure the water is not boiling so it doesn't destroy the vitamins and the effect of honey. Add honey, stir and sip.

Heidi x

STIR FRY

Here's another easy and a rather quick recipe that I end up making at least once a month. I try to rotate my recipes but I have few dishes I seem to repeat more than others. This stir fry requires a little chopping and sometimes my eldest likes to help me with the peeling and preparing.

 You need:

• 5-6 cloves of garlic
• chunk of fresh ginger
• fresh coriander
• chunk of leek
• different vegetables (I used red cabbage, green beans, carrots, green peas)
• 1-2 tbs of coconut oil 
• pinch of chili flakes
• splash of soya sauce
• pinch of himalayan salt
• pinch of pepper

Optional:

• shrimps (chicken or fish works just as fine) 

Peel and mince garlic and ginger. Rinse and chop vegetables. Heat coconut oil in a pan and add chili, garlic and ginger. Sauté for half a minute. Add vegetables and a splash of water. Lower the heat to medium. Let boil until the vegetables have soften enough. I like to leave mine a little crunchy. 

Take another pan, add a little water and bring it to boil. Add 1-2 peeled and minced cloves of garlic and a pinch of chili. Boil a minute until the garlic begins to soften. Add shrimp. Lower the heat and boil for few minutes until they are ready. 

Enjoy with rice or quinoa and garnish with some fresh coriander. 

Heidi x

CASHEW DIP

Here's another great recipe for a healthy dip that's easy to make and tastes pretty amazing.

 You need:

• 1 cup of soaked cashew nuts (I soak them in a cup for at least 20-30 mins so they soften a little)
• 1 lemon squeezed
• 1 clove of garlic
• handful of fresh herbs (I used basil, coriander and mint but e.g. parsley works nicely)
• 1 tea spoon of soya sauce
• 2-3 table spoons of nutritional yeast
• pinch of salt 
• pinch of black pepper
• splash of coconut water

Blend all the ingredients together until desired texture achieved. I add just enough coconut water to keep my blender going as I like my dip quite thick.

 Enjoy with salads, vegetable sticks, crackers etc.

Heidi x

RAW ENERGY BITES

Raw treat heaven. Here'a a great guilt-free energy snack when you are on the run or craving something sweet. Can dairy-free, gluten-free and refined-sugar free taste any better?

You need:

• 0.4 cup (1 dl) of hazelnuts
• 0.4 cup (1 dl) of pecan nuts
• 0.2 cup (0.5 dl) of almonds
• 2 table spoons of hemp seeds (whole not the shelled ones)
• 2 tbs of chia seeds
• 2 tbs of raw cacao powder
• 2 - 3 tbs of maple syrup 
• 1 tbs coconut oil
• 6 big and juicy pitted medjool dates (if you are using dried dates I suggest you soak them in water for about 30mins to soften a little)

Optional:

• coconut flakes
• goji berries

Blend all the nuts into a crunchy flour. Mix together with hemp and chia seeds, cacao powder, coconut oil and maple syrup. Blend the dates into a sticky paste in a separate bowl. Mix everything together and roll between your hands into small balls. You can cover the balls with coconut flakes or decorate with goji berries. Place them in the fridge or enjoy straight away.

Heidi x

WARM ENDIVE SIDE

My latest food crush is warm endives. They make a perfect match with anything. I had these with some leftover salmon. Easy, quick and delicious!

 You need:

• 2 endives
• 1/2 lemon
• 1 clove of garlic
• splash of soy sauce
• pinch of salt
• olive oil

Cover the bottom of your pan with water. Add endives, peeled garlic, splash of soya sauce and squeeze the lemon on the top.  Boil in medium heat until the endives begin to soften. Add water if needed. This takes about 10-12 minutes. I added a piece of salmon in the end (to warm it up really) for extra taste.

 Add olive oil, pinch of salt and enjoy.

Heidi x

RASBERRY & MANGO SMOOTHIE

I love my morning smoothies. Here's a another simple and delicious recipe for you to try.

You need:

• 1 cup of raspberries (fresh or frozen)
• 1 cup of mango (fresh or frozen)
• splash of coconut water
• handful of ice cubes

Optional:

• 1 banana (if you prefer yours a little sweeter)
• 1-2 table spoons of aloe vera juice
• your favourite protein powder
• chia seeds 

Mix all the ingredients in a blender until smooth.

Sometimes I leave a little shot of smoothie in a blender and throw in my supplements and superfoods and drink it separately so I can enjoy my smoothie!

Wishing you all a great weekend!

Heidi x

ROASTED CHICKPEAS

I'm not detoxing this January and actually I don't believe in diets or depriving yourself of anything. That would only have the opposite effect and I would start craving all the things not allowed. I want to eat food that not only tastes good but also makes me feel good and gives me energy all year around. Sugar is not my worst enemy, if I feel like having an odd sweet treat or a bite of chocolate I'll go for it. My weakness has always been all the crispy, crunchy and salty things: crisps, popcorn, nuts, crackers, fries. The more salt the better.  

Kale chips are good at satisfying my cravings. Here's another easy snack when you feel like something crunchy.


You need:

• approx. 1 cup of boiled chickpeas (or rinsed if you are using from a can)
• 2 - 3 tbs of coconut oil (or your favourite cooking oil)
• 3 - 5 cloves of garlic peeled and crushed  
• pinch of salt
• pinch of turmeric powder
• pinch of black pepper
• pinch of dried chili flakes
• pinch of paprika seasoning    

Preheat your oven to 400F / 205C degrees. Put the chickpeas on an ovenproof dish with coconut oil, crushed garlic and spices. Mix it all up, remove the extra skin that peels off from some and spread the chickpeas evenly. Bake for about 30 - 40 minutes until golden brown and crunchy. Add salt if needed.  

     

Heidi x

RAW PIE

I've fallen in love with raw pies: so easy to make and oh so delicious. You can spice it up with different ingredients and combinations, play with the flavours; berries, fruits, cacao powder, nuts you name it. Get creative!

This recipe is for the very basic one. 

You need for the crust:

• 1 cup of almonds
• 1 cup of pecans
• 1/2 - 1 cup of pitted dates
• 1 tablespoon of honey
• 2 tablespoons of coconut oil 

For the filling:

• 1 cup of soaked cashew nuts (soak in water for about 20min to soften)
• 1 ripe banana
• 1 lemon juiced
• splash of water

For the top:

• fresh berries and fruits 

Blend all the ingredients for the crust in a blender. I like to leave mine a little crunchy. Press down to your pie plate and place it in the freezer.

Blend all the ingredients for the filling in a blender until smooth. Use as little water as possible. Just enough to keep your blender going. Spread on top and let it freeze until firm. 

Decorate with your favourite berries and fruits. Enjoy!

Heidi x

BEET PESTO

New Year, new starts, new habits, new diets. Here's an old favourite if you are thinking of keeping it clean.    

I got the idea for this lovely dip a few years ago from a dear friend and it's been a huge hit in my family since. It's so versatile: you can spread it on top of crackers, dip it with vegetables, mix it with pasta, enjoy it with salads or your favourite source of protein and the list goes on.

You need:

• 4-5 boiled beets
• 12-15 sun dried tomatoes in olive oil
• 2-4 tablespoons of olive oil 
• 30 almonds
• bunch of fresh basil (approx. 40 gr.)
• 1-2 cloves of garlic
• pinch of salt
• pinch of pepper

Blend all the ingredients together (I find a hand blender the most useful when you are making thicker dips). If you prefer a little runnier texture add more oil. I like to leave my almonds a bit crunchy. 

Wishing you all a blessed New Year!!

Heidi x

HOT CHOCOLATE

This velvety chocolate drink is a great substitute for the real deal. It's so creamy and delicious. Now is the season to serve it hot but it's equally yummy enjoyed cold.

You need: 

• 1 large cup of coconut milk
• 2 tablespoons of raw cacao powder
• handful of cashew nuts

Optional:

• 1-2 pitted dates 
• pinch of cacao nibs on top

Put coconut milk, cacao powder and cashew nuts in a blender and blend until smooth. If you have a powerful blender you can heat up your drink by blending it longer, for about 5 minutes or you can just use warmed milk. Sprinkle with few cacao nibs on top. 

I like mine a little bitter. If you prefer yours slightly sweeter throw 1-2 pitted dates in the blender.        

Heidi x