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.



Pumpkin Cheesecake


  • 400g mascarpone cheese
  • 1/2 cup coconut flour
  • 1 tbsp maple syrup
  • 1 tsp cinnamon
  • 350g pumpkin pure (homemade)
  • 350g wholemeal biscuits
  • 2 tbsp unsalted butter
  • 1 tbsp unrefined sugar

Pumpkin Purée

  • 1 medium sized pumpkin
  • 1 tsp ground nutmeg
  • 1 tsp ground ginger
  • 1 tbsp maple syrup
  • 1 tsp ground turmeric
  • 1 tsp vanilla paste


How to make the pumpkin pure:

Preheat the oven to 300 Fahrenheit degrees

Wash the pumpkin and cut in half. Scoop out the seeds and put the two halves of the pumpkin into a baking tray. Then add water so the pumpkin is sitting in about 1.5 inches of water.

Place the tray in the oven for 45 minutes approximately and keep the eye on the water.

When the it is done, peel the pumpkin and cut it into small pieces and use a food processor to combine with the nutmeg, ginger, maple syrup, vanilla paste and turmeric, blending all together until creamy.

For the base:

Crush the biscuits to a course mixture (does not need to be finely crushed), melt the butter and mix the butter, sugar and coarsely crushed biscuits and spread in an 8×8 inch baking tray to form the crust of the cheese cake. Optionally, put baking paper in the tray before forming the crust. Press the crust to make a firm base.

For the filling:

Prepare the oven by preheating the oven to 320 Fahrenheit degrees

Add the pumpkin puree, mascarpone cheese, maple syrup, cinnamon and coconut flour together in the food processor and mix thoroughly.

Pour the mixture on top of the biscuit crust and bake for around 40 minutes.


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!



Pumpkin “Croquetas”

Croquetas… the art of using two spoons



  • 1/2 Pumpkin (small size)
  • 1/3 Cup pumpkin seeds
  • 1 TSP Caraway seeds
  • 1 TSP Oregano (dried)
  • 1 Carrot
  • 1/2 Lime
  • 1 TSP Himalayan salt
  • 1/2 Cup oats (rolled)
  • 1 1/2 Cup Milk (dairy or non dairy)
  • 1 Clove garlic
  • 1 1/2 TBSP Butter
  • 1/3 Cup Wholemeal flour

Peel the carrot and pumpkin and cut both in cubes. Add a TBSP of olive oil to a frying pan and fry the garlic until golden, then add the pumpkin, carrots and himalayan salt. Fry the mixture for 10 minutes stirring occasionally to brown all sides.
When golden add the pumpkin seeds, oregano and caraway seeds; stir to mix well and cover and cook for 5 more minutes. Then squeeze the lime to add the lime juice on top.

Add the butter and stir until melted. Then add the wholemeal flour, stir a few times and add the milk. Continue to cook until it becomes a thick and creamy (around 5-8 minutes).

Place the thick, creamy mix in a dish or plastic box and leave it to cool (I leave it near an opened window for 1-2 hours).


Beat an egg in a small bowl and set this aside and ready for dipping.


When the mixture is solid enough to make into small balls, use two spoons to pick up the mixture that will become one of your croquetas. Passing it between the two spoon, shape the mixture and, when ready, dip it in egg and proceed to fry it until golden – repeating until the mixture is used up.

You can eat them cool or hot, perhaps served them on top of a bed of fried cabbage (fried with sesame oil for flavour).


Enjoy, feel and eat!