Autumn Pumpkin Soup


1/2 a medium size pumpkin

1 red onion

1/4 cup white wine

1 bay leaf

1 tsp ground ginger

Himalayan salt (to taste)

2 tsp olive oil

1 tsp ground turmeric

1 tsp pink peppercorn

1 Tsp maple syrup



Peel and chop the red onion. Cut your pumpkin in 1/2 and remove the seeds and pulp from both halves, set aside 1 half for later. Peel and chop the other half of the pumpkin into 1-inch cubes. Add oil to a large soup pot and heat. Then add the bay leaf and fry the onion until golden on the edges. Then add the pumpkin and continue to fry for 8 minutes to brown the outside of the pumpkin (golden brown).


Once the pumpkin and onion are browned, add 1/4 cup of white wine, ground ginger, ground turmeric, pink peppercorn, maple syrup and Himalayan salt (to taste), stir together add water to cover the pumpkin and stir again. Cover the soup pot and simmer on low for an hour adding water if needed.


After an hour and the pumpkin is cooked, use a blender to puree all or part of the mixture to obtain the consistency of soup to your preference. And continuing cooking for another 2 or 3 hours.


Enjoy, feel & eat.



Maria’s Gazpacho

I tried to follow my mother’s recipe but she and I agreed it would be improved by using Ruf Acres Market’s new raw coconut vinegar.

Ingredients (for 6-8 people)
5 ripe tomatoes
1 green bell pepper
2 cucumbers
2 cloves of garlic
2 slices bread, gluten-free bread if required (adding bread is optional)
2tsp sea salt
1/4 cup olive oil
1TBS raw coconut vinegar

You can peel the tomatoes and the cucumbers (not required) and cut them into small pieces. Cut the peppers into small pieces too. Then, peel the garlic and place all the ingredients in a blender, add 2 cups of water, and blend. You can add water if you want a thinner gazpacho as you like.

Once bended, use a strainer to remove the larger pieces of vegetables and chill for 45-60 minutes before you serve.

When ready, serve the gazpacho in a glass.

Enjoy, feel & eat!


Baked Falafels (or chickpeas burgers)


  • 2 cans of chick-peas
  • 1/2 cup of corn flour (or a little bit more)
  • 3 cloves of garlic
  • 1/3 cup of fresh parsley
  • 1/4 cup of olive oil
  • 1/2 lemon or lime
  • 1 tsp of salt
  • 1/2 tsp of chilli powder
  • 1 TSP of sesame seeds

Pre heat the oven to 330F

Combine all the ingredients (except the lemon and sesame seeds) in a food processors and mix it until the everything is blended together. Then squeeze the lemon and keep mixing.


When the mixture is solid enough to make small balls, you are ready to add the final ingredient. Place the mixture in a bowl, add the sesame seeds and mix it using a wooden spoon or your hands.

Prepare a baking tray with some baking paper on the tray and put a little bit of olive oil on top of the paper.

Start to make some falafel balls with your hands and place them on the baking tray and press the with your hands to form into patties. (If the mixture is sticky or sticking to your hands, dust your hands with flour.)


With a brush, paint the patties with olive oil and bake them for 35-45 minutes until they become golden colour.

Enjoy, feel & eat!


Carrot & green lentils soup


  • 300g carrots
  • 1/2 sweet potato (or 1 small)
  • 1/2 potato (or 1 small)
  • 400g green lentils (from a can)
  • small piece of ginger
  • 1tsp chilli powder
  • 1tbsp olive oil
  • 1tbsp sea salt
  • fresh parsley

Wash the carrots with cold water and peel  and slice them, repeat the same with the potato and sweet potato. (Choose the size or amount of potato according to your preference.)

Add the oil in a pot suitable for making soup, add carrots, potato and sweet potato and sauté for 3-5 minutes and then add enough water to cook all together.  Note, you can add more water later to adjust the consistency of the creamed mixture or finished soup (see below).

Add salt, chilli powder and stir. Peel the ginger and cut it into small pieces and add it to the pot.

Bring it to boil (approximately 20-30minutes). When cooked, use a blender to make a creamy mixture and then add another 1/2 glass of water and the lentils cook before cooking for 15-20 minutes after which it will be done.

You can add some fresh parsley on top.


Enjoy, feel & eat!



Black quinoa & cauliflower salad with carrot cream


For the cream:

  • 2 medium sized carrots
  • 1 small sized potato
  • 1/2 zucchini
  • 1 tsp sea salt
  • 1 tsp white pepper
  • 1 clove of garlic

For the salad:

  • 1 cups black quinoa
  • 1/2 cauliflower
  • 3 vine tomatoes
  • 1 tsp sea salt
  • 1 tsp olive oil
  • 1/2 lemon
  • 1 clove of garlic


Peal and slice the carrots, potato and zucchini. Put the oil in pot and fry the garlic until golden, add the vegetables and the salt and fry for 6-8 minutes.  Then the add water and white pepper and cook it slowly for around 30-40 minutes. After cooking as described, use a blender to cream or purée all together until you have a creamy body.

Wash and cut the cauliflower into small pieces and place them in baking tray, cover with aluminium foil and bake for around 20-35 minutes.

Roast the tomatoes separately with garlic, sea salt and squeeze 1/2 lemon on top.

Boil the quinoa with sea salt. When done, make rinse with cool water.

When everything is done, arrange all on big plate for a nice presentation in the following order – creating layers in the final two steps below:

  • Quinoa
  • Tomatoes (chopped)
  • Cauliflower
  • (And then mix them)
  • Cream
  • And some parsley or basil on top


Enjoy, feel & eat!








Sweet “Falafels”



  • 2 cups of dates
  • 1/2 cup of tahini
  • 1 TBS of maple syrup
  • 1 TBS of sesame seeds
  • 1 pinch of cinnamon


Cut the dates into small pieces. Add all the ingredients to a blender and mix until  it becomes an uniform dough.

Make small balls with you hands approximately 1cm of diameter (or to match your ice cube tray) and insert one by one into your ice-cube tray. Leave them in the fridge for about 45 minutes and then are ready to eat.

You can eat them with beetroot and mint hummus.(See my recipe for Beetroot Hummus Beetroot Hummus )

Enjoy, feel & eat!


Carrot & Basil cream

This is a lovely golden puree or cream that can be eaten warm or cold as a complement to other food items. One suggestion would be to serve roasted asparagus garnished with the Carrot & Basil cream – both colourful and delicious!



  • 2 carrots
  • 1/2 butternut squash
  • 1 potato (medium size)
  • 1 clove of garlic
  • 4-6 basil leaves
  • 1 TBS olive oil
  • 1 TBS sea salt


Peel and cut the carrot, squash and potato into small cubes. Pour the oil into a pan and fry the garlic until golden. Then add the carrot, squash, potato and sea salt and fry until golden, then add water and boil everything together.

When it is soft, put everything into a blender and add the fresh basil leaves and blend it.

Serve in a bowl and done! You can eat it warm or cold as you like!

Enjoy, feel & eat!



Pumpkin and Green Pepper Lasagna.


  • 2 Big slices of Pumpkin
  • 2 Green peppers
  • 8 Mushrooms
  • 1 generous handful of raisins
  • 2 TBSP of sunflower seeds
  • 150g of Spinach
  • Soya/Almond/Hemp milk or Dairy Milk
  • 125g Unsalted butter
  • Grated Mozzarella cheese (100 grams or less, used as topping)
  • 1 tsp Salt
  • 1 tsp Pepper
  • Lasagna Pasta (1 pack).


Peel and cut 2 slices of pumpkin in cubes. Then put them into a baking tray, add salt and pepper, put the tray in the oven (150-180C) and bake for around 20-30 minutes.

Put the whole pepper in a tray and roast in the oven. Meanwhile add 1tsp of olive or coconut oil in a frying pan and heat. Slice each mushroom into four slices and add to the pan to fry for 5 minutes or so, then add the raisins and sunflower seeds, fry for a further 3-4 minutes and then add the spinach and stir 2-3 times to mix, cover with a lid and turn off the heat and let it rest (continuing to cook).

Preparing the béchamel

In a pan, add 1tps of olive oil, 1tbsp of unsalted butter and start to heat (melt the butter). In a bowl, add 3tbsp of rye flour slowly to a cup of milk, stirring until mixed — add more flour if needed to achieve the correct consistency for béchamel. When the butter is melted, add the flower and milk mixture and do continuously stirring, add milk and/or rye flour if needed to achieve the correct consistency.


When green peppers are roasted, cut them in small slices and add to the pan with the raisins, mushrooms, spinach and sunflower. Do the same procedure with the pumpkin. Add a little bit of béchamel and mix all together.

Boil water with a little bit of salt in a pan large enough to cook the lasagna pasta and add pasta to cook. Cook for no more than 4-5 minutes (remove from the water while building the lasagna so it does not continue to cook).

Building the lasagna:

Put 1tsp of oil in a lasagna dish/pan and add 2 slice of lasagna pasta, then add few spoons of the mix to create the first layer, then repeat to add more layers until you have used all the mix. Then cover with 2 slice of lasagna pasta and pour the béchamel on top. Then, on top of the béchamel add 5-6tsp of mozzarella cheese. Cook in the oven at 175 Celsius until the layers are heated through and the cheese becomes golden. (Perhaps watch for the liquid in the layers bubbling.)

Enjoy, feel & eat!