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Butternut squash and potatoes soup

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Ingredients:

  • 1 Butternut squash peeled and cut into cubes.

  • 5 peeled potatoes cut into cubes.

  • 1 medium size onion chopped.

  • 4 garlic whole cloves

  • Olive oil

  • Salt and Pepper

Preperation methods:

  • In a big pot heat olive oil and sauté the onion for 2 minutes.

  • Add the other vegetables and sauté for 2 more minutes.

  • Add 6 cups of water and season with salt and pepper

  • Bring to a boil and reduce heat.

  • Cook until vegetables are soft and turn off.

  • With a stick blender blend soup.

  • Add s&p as needed.

  • Serve with a dash of olive oil

Enjoy!!

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Stuffed pumpkin

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Ingredients:

  • 1 small pumpkin capped and cleaned.

  • 1 finely chopped onion

  • 3 crushed garlic cloves

  • 1/2 cup cooked quinoa

  • 1/2 cup chopped cilantro

  • 1/2 cup chopped parsley

  • 1/2 cup chopped mint

  • 1/4 cup sliced almonds

  • 1/4 cup pine nuts

  • Olive oil

  • A drizzle of honey or natural maple syrup.

  • Salt and pepper

Preperation:

1. Heat oven to 200 c.

2. With a brush carefully coat the inside of the pumpkin with Olive oil, salt and pepper. Place on a large sheet of foil and place aside.

3. In a pan, heat 2 table spoons of olive oil. Add onion and sauté for 2 minutes. Then add garlic and sauté for half a minute.

4. Add almonds and pine nuts and continue for 2 minutes – make sure the flame isn’t too hot.

5. Add quinoa and herbs.

6. Season and drizzle honey/maple. Taste and correct seasoning.

7. Carefully spoon quinoa mixture into the pumpkin.

8. Drizzle some olive oil on top.

9. Cover pumpkin with foil and bake in the hot oven 35-45 minutes depending on size of pumpkin.

 

** In case of active Crohn’s disease, please consult with your dietitian regarding the addtion of almonds and pine nuts.

Enjoy!

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Grape sorbet

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Ingredients

  • 500 grams (18 oz) of grapes

  • 2 tablespoons of freshly squeezed lemon juice

  • 1 tablespoon of maples syrup or honey (100% natural)

Instructions

  • Freeze the grapes overnight (for at least 12 hours)

  • Process the frozen grapes with lemon juice and honey/maple in a food processor for 2-3 minutes until you get a smooth texture

  • Keep frozen

Enjoy!

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Chia pudding

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Ingredients

  • 2 tablespoons of chia

  • 1 tablespoon of natural honey or maple syrup

  • 0.5 cup of plant-based milk (almond/oats/soy milk, as long as it contains one ingredient plus water)

  • Fruits for topping: peach/raspberries/blueberries/strawberries or any other kind of fruit that you like

  • optional: coconut flakes topping

Instructions

  • Mix in a jar the chia with honey/maple and plants based milk

  • After 4 minutes, mix again, until there is no clumping

  • Cover the jar and store in the fridge for at least 3 hours

  • Add fruit/coconut toppings

Enjoy!

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Homemade yogurt popsicles

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Ingredients

  • 2 tablespoons of natural honey or maple syrup

  • 0.25 cup of plant-based milk (almond/oats/soy milk, as long as it contains one ingredient plus water)

  • 1 cup of plain yogurt

  • 1 cup of raspberries/blueberries/strawberries (or a mix of all of these together)

Instructions

  • Melt the honey/maple in warm plant-based milk

  • Add the yogurt and the fruits and mix all the ingredients together

  • Pour mixture into each popsicle mold

  • Freeze for 2 hours

  • Put a wooden popsicle stick in the middle

  • Continue to freeze for an additional 4-6 hours

Bon appetite!

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Soft and delicious gluten-free crepes

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Ingredients

· 1.5 cups of potato flour

· 0.5 a cup of tapioca flour (about three tablespoons, critical, produces viscosity in pancakes, if you want less viscosity, you may add two tablespoons)

· 2 eggs

· 1 cup of soy milk (other plant-based kinds of milk can be used, please note that it should contain only one ingredient plus water)

· 1 plain yogurt

· 3 tablespoons of maple syrup (less is possible), in the salty version, do not add sugar

· 1 tablespoon of canola oil

· 0.5 a teaspoon of salt

Instructions

· Put the flours in a bowl

· Break in the eggs

· Add yogurt, soy milk, sugar, salt, and oil

· Mix well (it is also possible to use a blender)

· Heat a large skillet with a little canola oil

· Pour with a ladle, and as soon as the crepes turn brown, turn to the other side

· In the sweet version: you can add “Tasty&healthy” chocolate homemade sauce, natural peanut butter, “almonds” or cashew butter, and other different spreads, and add fruit on top

· In the salty version, you can add avocado and tomatoes, tahini with vegetables, homemade pesto spread, and more.

Enjoy!

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