The recipes of Alice Fazi

Easy to create and full of imagination, to make delicious, “Healthy and Good” dishes, at home!

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Falafel Bowl

My Falafel Bowl, with tzatziki sauce: a fresh, delicious and super healthy dish, full of nourishment. Have fun making it and… bon appetit!

🔻 Ingredients for the falafel:

  • 1 cup (200g) of dried chickpeas
  • 1 small red onion or half of a large one
  • 30g (or up to 50g) of freshly chopped parsley
  • 2 cloves of garlic
  • 1 teaspoon of lemon juice
  • 2 teaspoons of cumin
  • 1 teaspoon of coriander
  • 1 teaspoon of salt
  • 1/2 teaspoon of pepper

🔻 Ingredients for tzatziki sauce:

  • 150-170g of yogurt
  • Half of a cucumber (about 80 g) grated and drained
  • 1 small garlic clove, or half of a large one (you can also use garlic powder, or granular garlic, if you prefer a milder taste)
  • 2 tablespoons of freshly chopped mint
  • 1 tablespoon of lemon juice
  • salt and pepper (to taste)
  • Dill ( this is optional and sometimes, difficult to find in supermarkets, but it gives a fantastic flavor to the dishes!)

🔻 Ingredients for the bowl:

  • Lettuce/ baby spinach/ arugula (rocket) etc.
  • Tomato
  • Peppers
  • Red onion
  • Olives
  • Sesame seeds

1. To begin the preparation of the falafel, soak the dry chickpeas for at least 12 hours. After the 12 hours have passed, wash them off well with running water and drain them.

2. Chop the onion, parsley and garlic, put them all in a blender and blend them, using the pulse feature, for around 15-20 pulses. Pay special attention to not over-blend them, we are aiming to obtain a “rough” consistency, with little pieces, not a homogeneous mixture. This is a really important part, to get perfect falafel!

3. Form small balls in your hands (you can help yourself by using a shaping tool). Add a little bit of olive oil and cook all of this in an oven at around 190°C for 25-30 minutes (remember to flip them after 20 min). You can also cook them in a pan, but take care, they can absorb a lot of oil!

4. To prepare the sauce: grate half of a cucumber and squeeze the liquid out well. Finely cut the mint, crush the garlic and combine all of the ingredients for the sauce in a bowl.

5. Build the dish: in a bowl, put some leafy greens, a cut up pepper, the cherry tomatoes, the red onion and add olives (Taggiasca olives are better). Lay 3-5 falafel in the plate and generously distribute the sauce. Garnish with your preferred kinds of seeds (I used sesame seeds). If you would like, you can dress the lettuce and leafy greens with olive oil and vinegar, I only use the tzatziki sauce as a condiment for the whole dish.

6. You can serve this dish with any cooked grain (in which case, place it in the bowl first and in this way , it can absorb all of the condiments). You can serve it as a bowl or as a salad (adding some toasted bread).

You can eat falafel with salads, as an ingredient in bowls, make them into sandwiches or wraps, or simply, dunk them in your favorite sauce and enjoy them as finger food for a delicious and tasty aperitif.

Pancake Rolls

Here are my Pancake Rolls: a simple and delicious recipe, for a “fun” and healthy, fresh fruit based, breakfast. You can dress them as you like and be sure to use imagination and colors!

🔻 INGREDIENTI (for 2 pancakes):

  • 1 egg
  • 50g of shredded oat meal
  • 120ml of milk (any kind: animal or veggie)
  • a pinch of salt
  • vanilla (optional)

🔻 INGREDIENTS FOR THE FILLING (you can choose!)🔻

🍓 Strawberry filling: 50g ricotta + 100g strawberries

🍇 Cranberry filling: 50g ricotta + 20g rehydrated cranberries

🍌Banana filling: 30g spreadable cheese + 1/2 banana

🌱 Vegan filling: 20g peanut butter + 1/2 banana

🍫 Chocolate filling:50g ricotta + 15g of dark chocolate chips

🥝 Kiwi filling:50g ricotta + 100g kiwi

1. Let’s put the oatmeal in a processor and blend it, so that it still has a chunky texture, until reaching a consistency, similar to a slightly less fine, flour: we need to shred it, while still maintaining its consistency. You can weigh the exact quantity of oatmeal that you will need, or just make a little more than you need and keep it in a jar, to have some always ready to use.

2. Beat the egg with a pinch of salt and if you’d like, you can add a few drops of vanilla extract. Add the shredded oats and the milk, mix them well and initially the mixture won’t appear homogeneous, this is because the wet ingredients will separate themselves from the dry ingredients, let the mixture rest for half an hour and it’ll be perfect. If you let it rest for too long, it could get too hard and dense, but you can always recuperate the right consistency by diluting the mixture with a little bit of milk or water.

3. Heat a non-stick pan and if need be, brush some oil over it and pour half of the mixture in. Adjust the pan so that the first pancake can cover the surface and cook the pancake. Once it’s done, place it on a plate and go through the last step once again and make the second pancake, with the other half of the mixture. Let them cool down for a little while. If you need more pancakes, you can multiply the ingredients!

4. Spread your choice of filling, covering a little more than half of the pancake. Put the fruit on top, roll it up and put it in the refrigerator for one night.

5. In the morning, simply cut it up and your breakfast is ready! If you want to enjoy it on the fly, put it in some aluminium foil and eat it as a whole roll up.

For the filling, you can use seasonal fruits, that aren’t very juicy, like peaches, apricots, forest berries, etc. …(Citrus fruits don’t work very well). If you’d like to add an exotic note, you can use some mango! You can also use some reduced-sugar jam or marmalade (even better if it’s homemade!).

LET’S MAKE THE SAUERKRAUT!

Sauerkraut is a fermented food that naturally contains probiotics, so they’re our body’s best friend and… They’re delicious! They can be used in an infinite amount of “healthy and good” recipes. Let’s learn how to make them: it’s easy and fun too!

🔻 INGREDIENTS (FOR A JAR OF ABOUT 2 LITERS) 🔻

  • one cabbage
  • 2 or 3 grated carrots
  • 10-20 grams of salt per every kilo of vegetables
  • one teaspoon of dill or fennel seeds
  • Cut the cabbage ( it comes out better when it’s done with a mandolin or by hand, but using a kitchen appliance is ok too), chop the carrots, add the dill or fennel seeds, weigh all the vegetable and add the salt (remember, it’s 10-20 grams of salt per kilo of vegetable).
  • Apply pressure (like squishing) to the cabbage and carrots, until they give off their juices (but be careful to not squish them too much!).
  • Put the mixture in a jar, little by little, continuing to push down on it well, with a fist. Add a weight on top, in order to keep the mixture well pressed down (I usually put a smaller jar, filled with water, inside, or you can fill a small freezer bag with water and lay it on top of the mixture, to weigh it down).
  • Let the mixture ferment for 5-7 days (I suggest that you put the jar on top of a dish, because during the fermentation process, some liquid might come out).
  • Try your sauerkraut; if they’re ready, preserve them in the fridge: if they are well-covered by their liquid, they can last for a long time!
  • In case there is little liquid, add some cold, boiled, salty water (or bottled water). If you think you added too much salt, add some non-salted water.

Blueberry Smoothie Bowl

A sweet, colorful and super fresh bowl (it’s also really photogenic too!) for a delicious, summer snack that is full of vitamins! To keep from obtaining a really liquid end result, I’d suggest that you freeze at least two of the ingredients beforehand.
  • 1 ripe, frozen banana
  • 100 grams of frozen blueberries
  • ⅓ cup (80 ml) of a veggie beverage (milk)
  • 1 tablespoon of chopped flax seeds
  • Any topping of your choice (fresh fruit, granola, seeds, dried fruit, etc.)
  • Put all of the ingredients into the food processor and blend them until the desired consistency is reached.
  • Pour your smoothie into a small bowl and garnish it any way you’d like!

SPROUTS

Sprouts are so cool! They’re rich in vitamins and delicious: crunchy, refreshing and satisfying. You can add them to your pasta and noodle dishes, or salads and even turn them into great garnishes. Let’s learn how to grow them from home!
  • Lentil seeds
  • Place the seeds in a jar, cover them well with water (the ratio of seeds to water, needs to be about 1:3) and leave them to soak for 8 hours.
  • Twice a day, cover the jar with a sieve and drain all of the soaking water, then add fresh, cold, tap water and repeat these steps a couple of times. Secure a cloth on the jar and turn it upside down, on a slight incline, inside a bowl, to let the last few drops of water drain. Keep it in a dark, covered, place, away from sunlight.
  • After about two or three days, your sprouts are ready: rinse them one last time and preserve them in a container, covered by a humid paper towel, on the lowest shelf of your fridge.

Tempeh

Tempeh, mistakenly called “soy meat”, is protein-rich and (differently from tofu) is really flavorful: perfect for adding an element of protein to your vegan dishes and enriching your bowls! Let’s learn how to use it!
  • 1 block of tempeh (200 grams)
  • 1-3 tablespoons of tamari, or soy sauce, with a low sodium content.
  • 1 tablespoon of lemon juice 1 tablespoon of oil
  • Cut the tempeh, to your preferred thickness (the thinner they are, the crunchier they’ll be: I usually keep them around 5mm).
  • Place the sliced tempeh in a bowl, with all of the marinating ingredients (tamari or soy sauce, lemon and oil).
  • Mix them all well and leave them to marinate for, at least, 30 minutes.
  • Cook your tempeh in a static oven, at 200° for 10-15 minutes (until it takes on a brown coloring and crunchy appearance).
  • Use your tempeh to garnish any bowl or salad 6. If you’d like, go ahead and dress everything with some tahini sauce!

Cheesecake Overnight Oats

A healthy and nutritious breakfast, easy to make, that can be brought with you everywhere. Plus, it’s really delicious, because it holds the flavors of one of the best cakes ever: cheesecake!
  • ⅓ cup (40 grams) of out meal
  • 60 gr of natural yoghurt
  • ½ cup (125 ml) of milk (also vegetable options)*
  • 100 grams of cut up strawberries (or other fruit)
  • 1⁄2 tablespoon of chia seeds (or ground flax seeds)
  • 1⁄2 tablespoon of maple syrup/honey, or any other natural sweetener
  • one tablespoon of spreadable cheese
  • one pinch of salt

*This quantity (125ml) of milk is used, in order to obtain a soft and creamy texture: if you use less, it’ll give a more “chunky” and dense texture. You can regulate the quantity of liquid, based on your own preferences!

  • Mix or shake all of the ingredients well, together.
  • Close or cover, the jar or bowl in the fridge, for one night.
  • The next morning, garnish them with fresh fruit and/or other toppings of your choice and… enjoy!

Tofu

Tofu, also known as “soy cheese” (even though their only commonality is found in their color), has really good nutritional values, but if you don’t know how to cook it right… it might not come out being so “delicious”. Let’s find out how to use it to it’s full potential, in a fragrant and tasty bowl, together!
  • 1 block of tofu (about 200 grams)
  • 1 tablespoon of tamari or soy sauce, with a low sodium content ½ tablespoon of oi
  • 1 tablespoon of cornstarch
  • Wring out the block of tofu really well, with your hands, in order to make as much liquid as possible release, then cut it into 2-3 pieces, 1cm thick, and wrap them in two or three pieces of paper towel, stack them one on top of the other with something heavy on top (ex. a cutting board with a bottle of water, or, a pot, etc.). This procedure is fundamental in order to make the tofu be able to pick up flavor.
  • After 10-15 minutes, cut it into cubes of about 1cm in thickness and put them in a bowl with the tamari or soy sauce and the oil, then mix them up well. Let the tofu marinate for 10-30 minutes, mixing frequently, until it has absorbed all of the liquid.
  • Pre heat the oven to 200°C. Add the starch to the mixture, mix well and put everything into a baking tray, distributing it carefully.
  • Cook the cubes for about 30 minutes, checking, half way through cooking, that they aren’t sticking to each other. Your tofu will be ready when the surface of the cubes is nice and crunchy looking.

Naturally, in not being a particularly flavorful ingredient, making a dish that is based on tofu, that’s both tasty and totally healthy, can be pretty difficult. Usually, to give it flavor, it is breaded with breadcrumbs, starch is used or sweet syrups, like agave, corn or maple, are used. Even though the effect is not amazingly delicious, you can cook it with the spices of your liking.

Apple Pie Overnight Oats

Just like its “cheesecake” variety, Apple Pie Overnight Oats make a perfect, healthy and nutritious breakfast, with the irresistible flavor of apple pie, that you can make ahead of time and bring with you everywhere.
  • ⅓ cup (40 grams) of oat meal
  • 60 gr of natural yoghurt
  • ⅓ cup (80 ml) of milk (also vegetable)*
  • 3 tablespoons of grated apple (about ¼ of an apple)
  • 1 tablespoon of raisins (left to soak in tepid water)
  • ½ tablespoon of chia seeds (or ground flax seeds)
  • ¼ tablespoon of cinnamon
  • ½ tablespoon of honey
  • one pinch of salt

*This quantity (80 ml) of milk is used, in order to obtain a more creamy and soft effect: if you use less, it will be a little more thick. Regulate the liquid to taste.

  • Grate ¼ of an apple
  • In a jar, place the apple, oatmeal, chia seeds, salt, cinnamon, yoghurt, honey and milk.
  • Close the jar and put it in the fridge, for the entire night.
  • The morning after, your Apple Pie Overnight Oats will be ready! You can enjoy them right out of the jar or, take them with you to work, or wherever you want!
  • If you’re at home, you can garnish them, using your imagination! For example: pour the contents of the jar into a bowl, place a couple cubes of apple on top, with some nuts and a pinch of cinnamon.

Banana Overnight Oats

Here is your naturally sweet, breakfast (without added sugar) that, beyond gratifying your palate and nourishing your body, will hold you over till lunch time, without experiencing spikes in blood sugar or, an empty, hungry feeling! Try them!
  • ⅓ cup (40 grams) of oat meal
  • ⅓ cup (80 ml) of vegetable beverage (soy, almond, etc.)
  • ½ banana (mashed with a fork)
  • 1 tablespoon of peanut or almond butter
  • ½ tablespoon of chia seeds (or ground flax seeds)
  • one pinch of salt
  • Mash the banana with a fork, until reaching a pureed texture
  • Mix or shake all of the ingredients.
  • Close the jar or cover the bowl and leave it in the fridge, overnight.
  • The next morning, garnish them with fresh fruit and the toppings of your choice and… enjoy!

Rainbow Bowl

A tasty, nourishing and whole, bowl, that is also colorful and visually appealing! As if this weren’t enough, it’s also really simple and easy to prepare: sure to impress!
  • ⅓ cup (60 grams) of mixed quinoa (white, red and black)
  • ⅔ cup (160 ml) of water
  • 400 grams of cooked chickpeas* (or from a can**)
  • 1 tablespoon of oil
  • ½ tablespoon of cumin
  • ½ teaspoon of salt
  • one pinch of chili pepper
  • ½ tablespoon of sweet paprika
  • 1 small avocado
  • 2 tablespoons of tahini
  • 2 tablespoons of lemon juice
  • 1 pinch of salt
  • a bunch of fresh, leafy green, veggies ( like arugula, spinach, valerian, etc.), some fresh, colorful veggies/ fruit (ex. cherry tomatoes, cucumbers, peppers, red cabbage, etc.) (optional) sprouts for garnish

*keep in mind that, using this amount of chickpeas, which is usually equivalent to the contents of a can, of ready made chickpeas, you will have about half left over, that you can eat, over the course of a few days. **If your can contains salt already, remember to regulate the quantity, that is used in the recipe.

  • Pre heat the static oven to 200°C. Put the chickpeas in a bowl, with the spices and oil, mixing well until every pea is coated. Spread the mixture in a baking tray, lined with wax paper (or better yet, a multi-use, re-usable, silicone mat – Save the Planet!), distribute it well, in a way, so that the chickpeas don’t touch each other. Cook it for about 20 minutes, until the surface of the chickpeas, looks darker and crunchy.
  • Wash the quinoa well, in a sieve, with running, cold water, then put it in a pot, add water and let it boil, with no top on, on a low flame, until the water is absorbed (about 12-15 minutes), then put the cover on and let it rest for 5-10 minutes.
  • Shell and move the grains of quinoa with a fork, from the sides of the pot, inwards (without mixing them too much) and if you’d like, add some salt.
  • Cut your fresh veggies as you like and put them aside.
  • With a spoon, or better, a whisk, mix some tahini in a bowl, with the lemon juice and salt. When you’ve achieved a homogeneous mixture, add 2 or more tablespoons of water (based on the consistency you want) and mix well.
  • Build your bowl as you’d like. For example, you can put the quinoa as the base, place your vegetables around the edges and place the crunchy, spiced chickpeas in the center.
  • End with decorating and your bowl with the sauce you made.

Puffed Grain Bars

Cereal bars are constantly being sold and beyond the fact that they are ultra-processed foods, they almost always contain added sugars, or artificial sweeteners. Why not make them yourself? With this recipe, you can create, huger-breaking, nutritious and delicious bars, to bring with you and enjoy when you want!

  • 2 cup (500 ml) of puffed grain
  • ¼ cup (4 tablespoons) of almond butter
  • 4 pitted medjoul dates
  • (optional) 25-30 grams of dark chocolate, with no added sugars
  • if the grain you’re using is soft, to make them crunchy, toast them in the oven, at 160° C, for 5-10 minutes (depending on the size of the grains).
  • Soak the dates in tepid water, for 10 minutes, wring them out and put them in a processor, with the almond butter: blend it all, until a homogeneous mixture is achieved.
  • Put the mixture in a bowl, add the toasted grains, little by little and mix well ( the mixture will be somewhat hard: this is completely normal).
  • Pour it all into a baking sheet and cover it with plastic wrap and place it in the freezer for at least 60 minutes.
  • If you want, you can melt the dark chocolate in a bain-marie and spread it over the surface.
  • When the mixture is cooled, create your bars, by dividing the sheet into 8 rectangles.
  • Keep your bars in the freezer.

Breakfast Smoothie

A fresh, flavorful and fragrant smoothie, perfect for an energy-filled, delicious breakfast. Another bonus? It’s extremely simple to make and is prepared and ready in only a few minutes!

  • ¾ cup (180 ml) of water
  • 1 small apple (or half of a large one)
  • 1⁄2 banana (Very ripe) frozen
  • ¼ cup (30 grams) of oatmeal
  • 1 tablespoon of almond butter
  • 1⁄2 tablespoon of ground flax seeds
  • 1⁄2 teaspoon of cinnamon
  • one pinch of salt
  • Put all of your ingredients in a blender and blend them, until they reach a creamy consistency.
  • Alternatively: soak the flax seeds and oatmeal in 180ml of water, overnight and blend them both, in the morning, with the other ingredients.

Whole Wheat Crêpes

These whole wheat crêpes are perfect for a weekend breakfast and you can make them in a vegan version too! I recommend making the batter, the night before having them and letting it rest in the fridge, during the night, so that in the morning, all that needs to be done, is cook the crêpes and prepare the fixings.

  • 1egg*
  • ½ cup (125 ml) of milk (also vegetable)
  • ½ cup (60 grams) of whole wheat flour, better if stone ground.
  • ¼ cup (60 ml) of water
  • one pinch of salt
  • natural yoghurt**
  • all of the fresh fruit you want
  • Beat the egg by hand or, with an electric whisk and while beating, first add the milk, then the flour and end by adding the water.
  • Add a pinch of salt and if you want, you can add a couple drops of vanilla.
  • The batter will appear very liquid. Don’t worry about this, this is completely normal! Check that there are no lumps (even if, usually, with whole wheat flour, they don’t form). Cover the bowl and leave it in the fridge for the night.
  • The next morning, mix the batter well (if you see liquid on the surface, this is normal).
  • To cook your crêpes, you’ll need a non-stick pan, with that is as flat as possible (the flatter, the better). It is not necessary to use fat: if you feel like you do, you can brush a drop of oil over it, but, it’s fundamental that the crêpes be dry on the outside and not oily.
  • Once the pan is hot, hold the handle tightly, and with the other hand, pour half of a ladle of batter, in the center: immediately start making circular motions with the pan, in order to make the batter spread, until it covers the entire bottom of the pan, while, staying uniform and thin.
  • Cook on a low heat for a few minutes and then, with the help of a spatula, gently lift the sides of the crêpe from the pan, then flip it and let it cook for a little more time (about half the time that the first side took).
  • Make your filling! You can fill them with a little bit of yoghurt and pieces of fruit (ex. banana, strawberry, pear, pomegranate, forest fruit berries), or directly vita delicious, chia seed pudding. If you need a sweet breakfast, you can sweeten your crêpes with a tablespoon of maple syrup, as a topping, or by mixing it into the yoghurt. I fill each one, while the next is cooking, as a way to optimize time and be able to have breakfast with my loved ones.

*for the vegan version, you can use “flax egg”, or directly skip the egg, by adding another 60ml of water or, vegetable beverage.

** The yoghurt needs to be dense: if yours is too liquid, add a tablespoon of ground chia or flax seeds and let it rest overnight For the vegan version of the dish, you can switch out the yoghurt, for a nut butter (ex. peanut, almond, etc.).

Date Energy Balls

The energy balls are really great hunger-breakers: it only takes one to calm a grumbling stomach! There are so many recipes and variants of them, that you can make ( chocolate ones, coconut, apricot and any other fruit or nut you want, etc.) but, the date ones are, without a doubt, my favorite ones!

  • ½ cup (60 grams) of oatmeal
  • ¼ cup (4 tablespoons) of peanut butter
  • 4 soaked, pit-less medjoul dates
  • Sesame seeds
  • Add all of the ingredients in a mixer ( except for the sesame seeds).
  • Shape little balls in your palm and roll them in the sesame seeds, until they’re fully covered.
  • Preserve your Energy Balls in the fridge or freezer.

Chia Seed Pudding

This delicious coconut and almond pudding can be eaten with lots of fresh fruit, as a snack, or a healthy and nutritious breakfast, or, as a topping for porridge, a smoothie bowl, or any carbohydrate-based meal. It takes very little to satisfy hunger, it’s completely vegan and low in carbs.

  • 2 tablespoons of chia seeds
  • 125 ml of coconut milk*
  • 1 tablespoon of almond butter
  • 1⁄2 tablespoon of maple syrup (or other source of sweetness)
  • Mix all of the ingredients in a bowl, or, in a jar, with a top.
  • Let the mixture rest for 10 minutes, then mix some more (even if the consistency is dense, the chia seeds will keep their hard texture).
  • Put the jar in the fridge, for at least a couple hours (even better if you leave it overnight).
  • Divide the mixture into 2-3 little bowls and garnish your pudding as you like!

*Attention: here, I’m not referring to a liquid, coconut beverage, that you can find with the vegetable beverages, but actual coconut milk, an ingredient, typically found in asian and central-south american cuisines and it is presented as a dense liquid and is sold in cans, or in tetrapaks. Once it’s opened, you’ll find the thick and fatty part of the milk, on top and underneath, the liquid part. Pour the coconut milk into a jar, with a top, add some water to make it lighter (I use about 250ml of water, every 400ml of coconut milk) and shake it well. Put the jar in the fridge and use it within a week, to prepare your pudding and many other, exotic tasting dishes, like coconut rice, curries and desserts.

Nut, Orange and Fig Energy Balls

Here is another delicious variation of my Energy Balls, this time with nuts, orange and figs! Fragrant and tasty, they’re ideal for a “good and healthy” snack, to eat and enjoy whenever you want.

  • 60 grams of nuts
  • 5 dried figs
  • the zest of half an orange
  • 1 teaspoon of cinnamon
  • Put all of the ingredients into a mixer.
  • Shape some small balls in your palm.
  • You can leave your Energy Balls smooth or, roll them in some chopped nuts.
  • Preserve your Energy Balls in the fridge or freezer.

Creamy Spiced Beans

A simple and delicious recipe, ideal for a main course, that’s low in fats. You can eat your creamy, spiced beans on their own with some bread, or spread them over a bed of any kind of cooked grain. The beans that you don’t use immediately can be preserved in the fridge or in the freezer.

  • 300 grams of raw cannellini beans (or 700 grams of cooked ones)*
  • Vegetable broth (only if you’re using boxed beans)
  • One bay leaf or a kombu algae (if the beans are raw)
  • 1 can of tomato pulp or sauce
  • 2 grated carrots
  • 1 big, finely cut onion
  • 2 chopped cloves of garlic
  • 1 small piece of ginger, about 2cm, peeled and grated
  • 2 tablespoons of oil
  • salt
  • Any spices you like (ex. sweet paprika, chili pepper, cumin, turmeric, origano, rosmarino)
  • If you use raw beans, after soaking them, cook them with the bay leaf or the kombu algae, in water, or vegetable broth. When they are cooked, don’t drain them completely: leave some cooking water in the pot.
  • Cook the onions in a pan and when they begin to take on a golden color, add the carrots, sautee them for a few minutes and then, add the ginger and garlic. Stir well and add the spices.
  • Pour the contents of the pan into the pot, with the beans and their cooking water (or add the veggie broth, if you’re using boxed beans).
  • Add the tomato and cook them for another 15-20 minutes (10 minutes, if you’re using a pressure cooker).
  • Take out a fourth of the mixture and blend it, until a velvety texture is achieved, then, add it back to the other beans, add salt and serve.

*If you don’t have cannellini beans, it’s completely ok: you ca use borlotti, or, whatever kinds of beans you have at home and on hand!

Chickpea Hummus

Chickpea hummus is a cream, based on chickpeas and tahini (a sesame seed paste), that is super versatile. You can spread it on bread, as the base of a sandwich, or wrap or, put some in one of your bowls and it lends itself really well, to being a part of a delicious aperitif!

  • 250 grams (375 ml) of well cooked chickpeas (from a can works well too*)
  • 2 tablespoons of tahini
  • 60 ml of water
  • 2 tablespoons of lemon juice
  • 1 tablespoon of oil
  • 1 clove of garlic
  • ½ teaspoon of cumin powder
  • ½ teaspoon of salt
  • (optional) ½ teaspoon of paprika
  • Add all of the ingredients to a blender and blend them, until a creamy, homogeneous consistency, is reached, stopping the blender, every so often, to bring the mixture on the sides, back to the center.
  • Preserve your hummus in the fridge, for one week maximum.

*If your canned chickpeas already contain salt, remember to regulate the quantity of salt in the recipe, to what’s already in them.

HER MAJESTY, BUCKWHEAT

Buckwheat is a pseudocereal, a seed, with no gluten and rich in protein, fiber, vitamins and minerals. In order not to lose its precious benefits, I’d recommend, working with it in its grain form, washing them in cold water and draining them before using them. It’s important that you toast them before cooking them: they’ll take on more flavor (because they’ll take on a nutty taste) and gain back in cooking time.

  • Buckwheat
  • Rinse and place your grains in a casserole sheet pan, with some water (the ratio is 1:1,5 and it refers to the volume, not the weight: for one cup of grain, 1,5 cups of water are needed).
  • Bring the water to a boil, then lower the flame, cover the sheet with a lid and and wait for it to absorb all of the water (about 10-15 minutes, until you can’t hear the typical hissing sound of cooking, anymore).
  • Turn off the flame and let your grains rest, with the lid on, for at least 5 minutes (if you can, waiting 10-15 minutes, is even better).
  • Shell and move the grains around, with a fork and add a pinch of salt.
  • At this point, your grains are ready to be transformed into a dish! You can dress them with some pesto (when i make it like this, I add some chickpeas too), with pieces of avocado, vegetables or legumes.
  • Your buckwheat, made like this, will serve as a great ingredient, in a delicious and vegetable-rich, bowl!

MILLET QUICHE WITH SPINACH

Quiche is a kind of savory pie-like dish, from France, that presents so many varieties, that is usually prepared with brisé dough. In this healthy version, the base of the quiche is not made with fats, or refined flours, but, by using a great source of complex and whole carbohydrates: millet.

  • 1 cup (210 gr) of millet
  • 2 cup (500ml) of veggie broth or water
  • one pinch of salt
  • 500 g of spinach (if they are frozen, defrost them, first, in a sieve)
  • 1-2 cloves of garlic
  • 2 tablespoons of oil
  • 5 eggs
  • 100 ml of goat, or cow milk
  • 100 g goat or cow ricotta
  • nutmeg
  • 30 grams of grated parmigiano cheese
  • Rinse the millet and put it in a pot, then, add the broth/water, a little salt and cook it on a low flame, with a lid, so that all of the liquid can be absorbed.
  • In the meantime, you can cook the spinach in a pan, with oil and the garlic (cut each clove in two pieces, the long way, and take it out at the end of cooking).
  • Transfer the cooked millet in a cake form (if you don’t have a silicone one, use some baking wax paper, or, oil the form, to keep the quiche from sticking), brush some oil over the millet base and cook it in a static oven, at 180° for 10 minutes.
  • Beat the eggs well and add the milk, then, add the ricotta, the nutmeg and a pinch of salt.
  • When the base of your quiche is ready, put the spinach and egg, milk and ricotta mixture, in it and place it back in the oven, for 15-20 minutes. Add a dusting of parmigiano cheese on top and let it cook for another 7-10 minutes.

HOW TO MAKE SOURDOUGH

To make your homemade, whole wheat bread, more tasty and digestible, I recommend using sourdough. Here is the way to make it, in your own home (it will take about a week).

  • 250 grams of chlorine free, water (better if it’s from a bottle)
  • 150 grams of flour
  • In a container, mix together the water and flour, well, cover it with a cotton cloth and leave it in a place, protected from sunlight, for 3 days, mixing the contents, a couple of times a day.
  • When you begin to see the first few bubbles, coming up in the mixture, this will mean that your sourdough has started to activate itself (but it is still too early to use in making bread, in this moment!).
  • After 3 days of resting, refresh your sourdough by inserting it into a glass jar, with a lid, along with flour and water, of proportionate amounts (ex. 100 grams of yeast, 100 grams of flour and 100 grams of water).
  • Repeat this routine, for 3-4 days, until your sourdough is full of bubbles and grows to, at least, 3 times its original volume.
  • Once you have made your sourdough, use the amount that you need for your bread and keep the rest in the fridge, continuing to refresh it, every 5-6 days.rni. Don’t be afraid of the strong, acidic odor, that your sourdough will give off, when you open the jar, to refresh it: this is completely normal!