Mediterranean

Vegan Diet Cookbook

100 Fresh-And-Delicious Kitchen-Tested Recipes to Make Mediterranean and Vegan Diet An Automated Part of Your Life.

Eleanor Owens

Copyright ©2019 by Eleanor Owens

All rights reserved.

No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

Legal & Disclaimer

The information and contents herein are not designed to replace or take the place of any form of medical or professional advice and are not meant to replace the need for independent medical, financial, legal or other professional advice or services, as may be required. The content and information in this book have been provided for educational and entertainment purposes only.

The content and information in this book have been compiled from reliable sources and are accurate to the author's best knowledge, information, and belief. The author cannot guarantee this book’s accuracy and validity and cannot be held liable for any errors and/or omissions. Further, changes will be periodically made to this book when needed. It is recommended that you consult with a health professional who is familiar with your personal medical history before using any of the suggested remedies, techniques, or information in this book.

Upon using the contents in this book, you agree to hold harmless the author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of the information provided You agree to accept all risks associated with using the information presented inside this book.

Table of Content

Chapter 1 The Basics of Mediterranean Diet

A Vegan’s guide to Mediterranean Diet

What can I eat on the Mediterranean Diet?

What foods should I avoid on the Mediterranean Diet?

Can I drink wine and alcohol on the Mediterranean Diet?

How to make your diet more Mediterranean?

Chapter 2: 100 Mediterranean Vegan Diet recipes

"Apple Pie" Smoothie

Almond Peach Smoothie

Almond-Orange Salad

Breakfast Pancakes with Blueberries

Spanish Pepper Salad

Apple Cinnamon Cream

Almond Coconut Waffles

Artichokes with Fava Beans

Arugula Salad Smoothie

Autumn Salad with Pomegranate Dressing

Oven - Baked Breaded Dandelion Blossoms

Baked Multigrain Pasta with Zucchini

Oven-Baked Parsnip Fingers

Baked Sweet Potatoes with Smoked Paprika

Banana and Almond Cream

Basilio Zucchini Noodles with Feta

Blackberry and Ground Almonds Smoothie

Breaded Apple Slices

Broccoli, Basil and Mustard Dip

Brown Rice with Mushrooms and Tahini Sauce

Cabbage, Carrot and Chili Pepper Salad

Carrot and Celery Root Salad with Almonds

Salty-sweet Cashew Raisins Dressing

Chard Soup with Chickpeas

Cherry Tomato and Olives Salad

Cocoa Macadamia Bars

Cold Peppermint Cucumber Soup

Creamy Spinach-Chard Soup

Dark Coconut Rainbow Brownies

Delicious Kidney beans Burgers

Creamy Mediterranean Chowder

Vegan Salad with Quinoa and Fruits

Carrot and Orange Cookies

Dried Bittersweet Apple

Dried Fruit Power Bars

Garam Masala Eggplant Dip

Party Anise Fritters

Flaxseed-walnuts Honey Muffins

Fried Spicy Brussels Sprouts

Spring Garden Soup

Gingery Oat Porridge

Mustard Spiced  Carrot Soup

Verde Apple Refreshing Smoothie

Green Beans with Tomato – Cinnamon Lunch

Green Waves Smoothie

Grilled Eggplant with Garlic and Parsley  (pellet grill)

Grilled Red Potatoes with Parsley

Healthy Collard Greens Soup

Herbed Eggplant and Olives Burgers

Homemade Chia and Lemon Energy Bars

Rustic Corn Bread

Leek and Carrot Soup with Roasted Peanuts

Lentils, Cucumber and Pistachios Salad

Low Calories Mushroom Soup

Light Vegetable Cream Soup

Cretan Tomato Patties

Mediterranean Verdure Soup

Weight Loss Smoothie

Heathy Hemp Muffins

Nutmeg and Cinnamon Balls

Dry Olive - Rosemary Crackers

Homemade Nutty Coconut Bars

Power Toning Beverage

Powerful Green Cabbage Smoothie

Breakfast Pumpkin Porridge

Healthy Raw Avocado-Chocolate Cream

Raw Kohlrabi Dip

Chili Nutty Brownies

Pureed Fruit Bars

Red Giant Smoothie

Refreshing Eggplant-Kale Soup

Refreshing White Cabbage Salad

Hearty Beetroot and Strawberry Smoothie

Roasted Balsamic Radicchio Salad

Roasted Eggplant Soup

Roasted Mediterranean Salad

Roasted Pepper and Garlic Salad

Roasted Pumpkin and Mint Salad

Roasted Spicy Chickpeas with Orange

Oven-baked Vegetables Salad

Roasted White Turnips with Orange Sauce

Salty Cake with Rosemary

Savory Peas and Broccoli Puree

Sour Red Beans Salad

Spanish Carrot - Garlic Soup

Spicy Lentil Cream

Spring Strawberries and Bananas Smoothie

Tomato Stamina Smoothie

Savory Red Potato Pancakes

Sweet Cherry and Strawberry Smoothie

Tomato Spinach Soup

Total Green Zucchini Smoothie

Traditional Mollases Shortbreads

Turnip Greens and Almond Salad

Only 2 Ingredients Banana Ice Cream

Vegan Green Machine Smoothie

Vegan Oat, Blueberry and Honey Bars

Flaxee Eggplant Dip

Roasted Zucchini Humus

Warm Artichoke Salad with Herbs

Chapter 1 The Basics of Mediterranean Diet

A Vegan’s guide to Mediterranean Diet

The Mediterranean diet is worldwide renowned for decades. As it protects against neurological diseases and improves heart health. This diet encourages a lot of protein, now the big question is can a vegetarian survive this diet? Surely can because I did! I have tried many other popular diets like paleo, keto, whole30, etc. but none of them were vegetarian-friendly.

Eat A LOT of Produce

You need to properly plan your meals instead of snacking here and there on fruits, nuts, and dairy-based products. The portion is vital in this diet, and you have to properly divide your portions into lean protein, whole grain and fruits, and vegetables.  Choose fruits and vegetables that are in season. They will taste better, and you would feel good eating them. Add fruits and veggies in all of your meals (breakfast, lunch, dinner)

Stop Worrying about Protein

A vegetarian's concern regarding protein intake is very valid, but you can get your lean protein from plants too. There are many vegetables, fruits, and plants which are very high in protein. Beans, tofu, soy, avocado, mushroom, quinoa, eggs, nuts, and seeds are good options of plant-based protein.

To keep things interesting, prep your meals for two days and then change the meal plan again for 2 days. This will keep things interesting. If you had a pancake, pasta, sandwiches, and pie for 2 days trying to make soup, curry, pudding, and waffles for the next 2 days.

The serving size of a chicken breast and beans would not be the same. So try to consult a nutritionist to get your required protein for the day. If you lack on protein intake, your entire day would be dizzy and lethargic.

Omega-3 is Important

Fish is an excellent source of Omega3, and for a vegetarian, it is tough to get required omega 3, but not impossible! Chia seeds, flaxseed, walnuts, seaweed oil, flaxseed oil, etc. are high in omega3. Try to add more of these items in your meals. If eating them is not sufficient, perhaps adding supplements to your diet is necessary.

Divide and Combine Vitamins Wisely

A vegetarian's diet should be enriched in iron, Vitamin B12, zinc, and Vitamin D. There are not many foods where you can get Vitamin D from. So if you are a vegetarian, try to check your vitamin D level from time to time.

Your Plate should be Balanced

Your plate should be a balance of 1/4 lean protein, 1/4 whole grains, and 1/2 vegetables or fruit.  In terms of protein, try to combine two or three ingredients like mushroom, beans, and nuts. Try to add good fat in every meal and add as much essential oil as you can.

Be Generous with Snacks

Snacking is an excellent way to avoid overeating. When you choose your snacking habits and items wisely, snacking can help you lose weight.

Try to have 3 big meals and 3 small snacks throughout the day.

The Bottom Line

Mediterranean diet is the most vegetarian-friendly diets out there. Unlike most diets, you would not have to search crazily about protein options.

What can I eat on the Mediterranean Diet?

The emphasis in Mediterranean diet is on eating homemade foods made using at least one of the ingredients mentioned. So, for example, pizza is a part of Mediterranean diet because it was originally a lean Italian dish that emphasized tomato sauce and fresh dairy but eating fast food pizza today is a crime against arteries because of saturated fat and salt. Commercially produced pizza contains additives to taste better, have a nice crust, cook faster and so on, all of which cause health problems in the long run. Still, it’s hard to get all the right ingredients and have time to prepare them, so your goal should be to at least start mixing olive oil into everything you’re eating. Eat sunflower and pumpkin seeds as snacks between meals and you’ll be on your way to adopting Mediterranean diet.

What foods should I avoid on the Mediterranean Diet?

It’s a good idea to avoid processed foods as much as possible. Natural, wholesome foods protect the body and fortify the mind thanks to their unique combination of healthful substances, such as vitamins and minerals. When these foods enter the free market, industrial food producers snap them up and start processing them to increase marketability and shelf life, which incidentally causes them to lose these healthy substances. Ideally, you would want to minimize the number of steps your food goes through and make sure you get it as raw as possible from trusted suppliers.

So, you can grow olives, you can buy olives from a trusted supplier and make olive oil yourself, you can buy olive oil from a trusted supplier or just buy any olive oil you find in the store. Not knowing what your food went through increases chances of mishandling but every step you come closer to your food source is still an improvement over completely artificial foods. You should also develop a healthy sense of disgust for any deep fried foods, as deep frying creates dangerous trans fats that cause inflammation throughout the body.

Can I drink wine and alcohol on the Mediterranean Diet?

Red wine is acceptable but alcohol in general is dangerous due to fructose, fruit sugar, that metabolizes into formaldehyde in the liver. Just like we mentioned above when talking about processing, the more a food is processed, the longer its shelf life but the less nutrients it has. So, alcohol is made by processing plant material that removes some nutrients that would normally serve as an antidote to fructose but red wine has a lot of benefits that offset the presence of fructose.

How to make your diet more Mediterranean?

Eat as many citrus fruits as you can, such as oranges and lemons. Figs are a great addition too. Seeds (pumpkin, sunflower) work great as a snack due to unsaturated fats, but do read the label and go for ones with least salt and no additives. Don’t go nuts with nuts, though eating a fistful does wonders (hazelnuts, walnuts). Wheat is another staple of Mediterranean diet though scientists locked horns on whether we should even eat grains or legumes due to lectins, potentially toxic carbohydrates that get deactivated by cooking. If grains or legumes cause you digestive issues, skip them, otherwise go for it.

Chapter 2: 100 Mediterranean Vegan Diet recipes

"Apple Pie" Smoothie

Servings: 3

Preparation Time: 10 minutes

Ingredients

• 2 apples, cored and sliced

• 1 banana, frozen or fresh

• 1 cup of crushed ice

• 1 cup of almond milk

• 1 cup of cinnamon

• 1 pinch of nutmeg

• 1/4 tsp of ground ginger

• 2 Tbs of honey

Instructions

1. Add all ingredients in a food processor or in a high-speed blender.

2. Blend until all ingredients combined well.

3. Drink immediately or keep refrigerated in a glass jar.

Almond Peach Smoothie

Servings: 2

Preparation Time: 5 minutes

Ingredients

• 1 cup orange juice freshly squeezed

• 1 cup frozen peaches

• 1 frozen banana cut into chunks

• 2 Tbs slivered almonds, toasted

• 1 handful of arugula leaves

• 1 tsp almond extract (optional)

Instructions

1. Add all ingredients in your fast-speed blender.

2. Blend for 45 seconds or until smooth.

3. Serve and enjoy!

Almond-Orange Salad

Servings: 4

Preparation Time: 20 minutes

Ingredients

• 1/3 cup orange juice

• 2 Tbs white wine vinegar

• 2 Tbs almond or vegetable oil

• 1 Tbsp honey

• 2 tsp grated fresh ginger

• 1/4 tsp salt

• 1/8 tsp red pepper flakes

• 2 navel oranges, peeled and sliced

• 1/2 red bell pepper, sliced

• 1/4 cup finely chopped red onion

• 6 cups torn spinach leaves

• 2/3 cup slivered almonds, toasted

Instructions

1. Blend the orange juice, vinegar, oil, honey, ginger, salt and pepper flakes.

2. In a salad bowl, combine orange slices, bell pepper, onion and dressing.

3. Marinate for at least 10 minutes.

4. Toss spinach with dressing mixture and sprinkle toasted sliced almonds on top.

5. Serve.

Breakfast Pancakes with Blueberries

Servings: 8

Preparation Time: 15 minutes

Ingredients

• 1 organics egg

• 1 cup of all-purpose flour

• 2 Tbsp olive oil

• 1 cup frozen blueberries (or blackberries)

• 1 1/2 cups of milk

• 1/4 cup lemon juice (freshly squeezed)

• 1 1/2 tsp baking powder

• 1/2 tsp baking soda

• 1/4 tsp salt

• Powdered sugar

Instructions

1. In a bowl, whisk the flour, baking soda, baking power and pinch of salt.

2. In a separate bowl, whisk the eggs; add the milk and lemon juice.

3. Combine the dry ingredients to the wet and mix until moist.

4. Heat the oil in a large frying pan on medium-high temperature.

5. Spoon 1/4 cup of batter per pancake and sprinkle frozen blueberries on top.

6. Cook 3-4 minutes and then, turn over and cook until done.

7. Sprinkle with powdered sugar and serve.

Spanish Pepper Salad

Servings: 4

Cooking Time: 15 minutes

Instructions

• 3/4 cup green peppers, chopped

• 1 lb medium tomatoes, chopped

• 1 small onion

• 1 garlic clove, finely sliced

• 1 big banana

• 4 Tbsp  virgin olive oil

• 2 Tbsp white wine vinegar

• 1 can of tuna (optional)

Instructions

1. In a bowl, combine the tomatoes, onion and green peppers.

2. Add chopped garlic, banana and salt.

3. In a separate bowl whisk extra virgin olive oil and the white wine vinegar.

4. Pour dressing over the salad and toss lightly.

5. Serve.

Apple Cinnamon Cream

Servings: 4

Cooking Time: 20 minutes

Ingredients

• 8 cups apples, peeled and chopped

• 1 cup apple juice

• 1 cup water

• 1 Tbs cinnamon

• 1 tsp all-spice

• 2 cloves

Instructions

1. In a pot mix all the ingredients. Cover and bring to boil; lower the heat.

2. Uncover the pot and let it boil for 15 minutes more stirring occasionally.

3. Remove the pan from the heat and let cool.

4. Transfer the apple cream in the blender and mix for one minute.

5. Store in the refrigerator in a container with lid.

6. Serve cold with extra cinnamon.

Almond Coconut Waffles

Servings: 8

Cooking Time: 20 minutes

Ingredients

• 1 1/2 cup almond flour

• 1/2 cup arrowroot powder

• 1 cup coconut milk, unsweetened

• 1 Tbsp coconut flour

• 1 Tbsp baking powder

• 2 Tbsp coconut oil, molten

• 2 Tbsp coconut sugar

• 1 tsp ground cinnamon

• 1 tsp vanilla extract

• 1 tsp salt

• 2 Eggs

Instructions

1. Preheat the waffle maker according to instructions.

2. In a deep bowl beat eggs, first whites, than yolks. (with hand mixer).

3. Add almond milk, coconut oil and vanilla. In separate plate mix almond flour, arrowroot powder, coconut flour, coconut sugar, cinnamon and salt. Stir well.

4. Combine the egg mixture to the flour mixture.

5. Spoon mixture in a waffle maker.

6. For topping use fruit or honey.

Artichokes with Fava Beans

Servings: 6

Cooking Time: 1 hour and 30 minutes

Ingredients

• 6 cups water

• 6 Tbs fresh lemon juice

• 10 canned or frozen artichoke hearts, thawed

• 1 1/4 lbs of fava beans

• 1 medium yellow onion, roughly chopped

• 1 scallion, roughly chopped

• 1 cup olive oil

• 3 cloves garlic, thinly sliced

• 1 tsp flour

• 3 Tbs minced fresh dill

Instructions

1. In a frying skillet heat oil over medium-high heat.

2. Add garlic, onions, and scallions and cook, stirring occasionally, about 3 minutes.

3. Add artichokes and 2 cups water. Bring to a boil, reduce heat to medium-low, and 4. cook, stirring occasionally, until artichokes are tender, about 25 minutes.

5. Add fava beans and cook until tender, about 5 minutes.

6. In a small bowl, stir together remaining lemon juice, flour, and 1 tablespoon of cooking liquid; add mixture to skillet and cook until liquid is slightly thickened, about 7. 3 minutes.

8. Stir in half dill; transfer to a serving bowls. S

9. Serve hot.

Arugula Salad Smoothie

Servings: 2

Cooking Times: 0 minutes

Preparation Time: 10 minutes

Ingredients

• 2 cups fresh arugula

• 1/2 small head of lettuce salad

• 1  banana frozen or fresh

• 1 cup raw pineapple chunks

• 1/2 cup water

• 1/4 cup of almond milk (unsweetened)

• 2 Tbsp of fresh lemon juice

• 1 cup of crushed ice cubes (optional)

• sugar or sweetener to taste (optional)

Instructions

1. Combine all ingredients in your high-speed blender and blend until smooth.

2. Drink immediately.

Autumn Salad with Pomegranate Dressing

Servings: 6

Cooking Time: 20 minutes

Ingredients

• For the salad:

• 3 cups of lettuce salad

• 1 avocado

• 1 carrot sliced

• 1/2 pomegranate

• 1  cup red cabbage, shredded

• For the vinaigrette:

• 2 Tbsp pomegranate juice

• 1/4 cup olive oil

• 2 Tbsp lemon juice (freshly squeezed)

• Salt and black pepper to taste

Instructions

1. Chop the lettuce salad to your liking and add the chopped avocado, carrots, the pomegranate and red cabbage.

2. In a separate bowl, whisk all ingredients for the dressing: the pomegranate juice, olive oil, lemon juice, and salt and black pepper.

3. Pour dressing over the salad and toss to combine evenly.

4. Taste and adjust salt and pepper.

5. Serve immediately.

Oven - Baked Breaded Dandelion Blossoms

Servings: 4

Cooking Times: 35 minutes

Ingredients

• ¾ lb of dandelion blossoms

• 1 cup od cool salted water

• 1 egg from free-range chickens

• 1 cup of milk

• 1 cup of bread crumbs

• Salt and pepper to taste

Instructions

1. Preheat oven to 375F.

2. Line a baking tray with parchment papper.

3. Soak dandelion greens in a large bowl of cold water with 1 teaspoon salt for 10 minutes.

4. Roll flowers in paper towels to remove excess moisture.

5. In bowl, make batter by combining egg, bread crumbs,milk and salt and pepper.

6. Dip flowers into batter.

7. Place batter-coated blossoms on a lined baking tray.

8. Bake until browned, about 15-17 minutes.

9. Season  salt and pepper and serve.

Baked Multigrain Pasta with Zucchini

Servings: 4

Cooking Times: 30 minutes

Ingredients

• 12 oz Multigrain Spaghetti

• 2 cup of zucchini cut into small cubes

• 2 cups tomatoes finely chopped

• 1/2 cup of tomato sauce

• 2 cup of green beans - trimmed and cut diagonally in half

• 1/4 tsp Italian seasoning

• 3 Tbs Mozzarella cheese, shredded, part skim milk

• 2 Tbs of olive oil

• 2 Tbs of cold water

• Salt and pepper to taste

Instructions

1. Preheat oven to 380F/190 C.

2. Heat oil in a frying skillet on medium-high heat.

3. Add zucchini and green beans.

4. Cook for 5 minutes stirring occasionally.

5. Stir in tomatoes (with juice), tomato sauce, water, Italian seasoning, salt and pepper to taste.

6. Cover and simmer 5-6 minutes; set aside.

7. Prepare multigrain Spaghetti according to package directions.

8. Drain and stir in with vegetables.

9. Transfer spaghetti and vegetables into small baking dish coated with olive oil. S

10. Sprinkle with cheeses.

11. Cover and bake 10 minutes or until bubbly.

12. Uncover and bake for further 5-10 minutes.

13. Serve hot.

Oven-Baked Parsnip Fingers

Servings: 6

Cooking Times: 20 minutes

Ingredients

• 2 parsnips, sliced

• ¼ cup of olive oil

• Salt to taste

Instructions

1. Preheat oven to 350 F/180 C.

2. Wash, peal and cut the parsnip in sticks. Season salt to taste.

3. Line an baking pan with parchment paper and toss olive oil over it.

4. Place in oven and bake about 10-12 minutes until golden brown.

5. Serve hot or cold.

Baked Sweet Potatoes with Smoked Paprika

Servings: 2

Cooking Time: 55 minutes

Ingredients

• 3 medium sweet potatoes

• 1 tsp Cayenne pepper, optional

• 2 Tbs olive oil

• 1 Tbs smoked paprika

• 1 Tbs nutritional yeast, optional

• Salt to taste

Instructions

1. Preheat oven to 400F/200C.

2. Scrub the skin of the potatoes clean.

3. Wash the sweet potatoes well; peel them off

4. Then, slice sweet potatoes into wedges.

5. In a bowl, mix the potatoes with the rest of the ingredients.

6. Line a baking sheet with parchment paper and spread over the potatoes.

7. Bake until tender and golden brown for about 45 minutes.

8. Serve hot.

Banana and Almond Cream

Servings: 4

Cooking Time: 10 minutes

Ingredients

• 3 frozen bananas

• 2 Tbsp of almond milk (unsweetened)

• 1 tsp of almond extract

• 3 Tbs almond butter (plain, unsalted)

• 1/2 tsp of cinnamon

• 1 tsp  vanilla powdered sugar

Instructions

1. Add frozen banana, almond milk and almond extract in a blender, and blend until smooth and thick.

2. Add almond butter, cinnamon and vanilla sugar, and blend for further 35 to 45 seconds.

3. Serve immediately or refrigerate in a glass bowl for later.

4. Enjoy!

Basilio Zucchini Noodles with Feta

Servings: 3

Cooking Times: 20 minutes

Ingredients

• 2 cups zucchini noodles (zoodles)

• 3 Tbsp fresh basil (chopped)

• 1/2 cup Feta cheese, crumbled

• 3 Tbsp Extra virgin olive oil

• 4 cloves mashed garlic

• 1 tsp red pepper flakes

• 1 Tbsp chopped red pepper

• Salt and fresh cracked pepper to taste

Instructions

1. Cut zucchini into thin, noodle-like strips with a mandoline.

2. In a frying pan heat the olive oil.

3. Add the garlic, chopped red pepper and red pepper flakes. Saute for 1 minute only.

4. Add the zucchini noodles (zoodles) and let cook for 2-3 minutes.

5. Turn off heat and sprinkle with fresh basil. Stir slightly.

6. Add in crumbled feta cheese and stir.

7. Serve immediately.

Blackberry and Ground Almonds Smoothie

Servings: 2

Preparation Time: 10 minutes

Ingredients

• 1 1/2 cups  almond milk unsweetened

• 1 small frozen banana

• 1 cup fresh or frozen blackberries

• 1 handful of fresh baby spinach

• 2 Tbs ground almonds

• 2 tsp ground cinnamon

• 1/2 tsp pure vanilla extract

Instructions

1. Pour the almond milk in your high - speed blender, and than add all remaining ingredients.

2. Blend for 30 to 45 seconds or until smooth.

3. Serve immediately.

Breaded Apple Slices

Servings: 6

Preparation Time: 15 minutes

Ingredients

• 2 to 3 apples, peeled and sliced

• 3 Tbs of self-rising flour

• 2 Tbs of almond milk

• 1/2 tsp of salt

• 1/2 tsp of sugar

• 1/2 tsp of cinnamon

• Olive oil for frying

Instructions

1. Clean, peel and slice apples; set aside.

2. In a bowl, combine the flour, almond milk, salt, sugar and cinnamon.

3. Stir and make dense batter.

4. Heat the oil in a large frying skillet over high heat.

5. Dip apple slices in a batter and fry in hot oil for one minute per side.

6. Remove on a kitchen paper to drain.

7. Serve hot.

Broccoli, Basil and Mustard Dip

Servings: 4

Cooking Times: 10 minutes

Ingredients

• 1 lb of broccoli, cooked

• 3 Tbsp fresh basil leaves

• 2 Tbsp  ground stone mustard

• 1/2 cup of olive oil

• 1/2 cup lemon juice

• 1 clove of garlic, minced

• Salt and freshly pepper to taste

Instructions

1. Place all ingredients in a high - speed blender.

2. Blend until all ingredients combine well.

3. Taste and adjust salt and pepper to taste.

4. Serve or keep refrigerated in a glass jar.

Brown Rice with Mushrooms and Tahini Sauce

Servings: 4

Cooking Times: 40 minutes

Ingredients

• 1/2 lbs of brown rice

• Water for boiling

• 2 Tbs of garlic-infused olive oil

• 1 1 cups of fresh mushrooms

• 1 cup of boiled black beans

• 1 cup of walnuts, sliced

• 1 roasted red pepper

• Salt and pepper

• Sauce

• 3 Tbs of olive oil

• Juice of 2 lemons freshly squeezed

• 2 Tbs of tahini

• dash of ground paprika

Instructions

1. Boil the rice in salted water for 30 minutes over medium heat.

2. Rinse under running water and drain in colander.

3. Heat the olive oil in a large frying skillet and sauté the mushrooms.

4. Add the pepper and sauté for 3-5 minutes; stir occasional.

5. Stir the rice with all remaining ingredients in a large salad bowl.

6. Stir all ingredients for sauce and pour over rice mixture; toss to combine well.

7. Serve.

Cabbage, Carrot and Chili Pepper Salad

Servings: 5

Cooking Times: 15 minutes

Ingredients

• 1 head cabbage, finely chopped

• 6 scallions, cut into thin slices

• 1 bundle of cilantro, finely chopped

• 1/2 cup carrot, grated

• 1/2 red chili pepper seeded and chopped

• 2 lemon juice (2 lemons)

• 1/4 cup garlic-infused olive oil

• Salt and ground pepper  to taste

Instructions

1. Combine the cabbage, scallions, pepper, carrot and cilantro in a large salad bowl.

2. Season with fresh lemon juice, olive oil, salt and pepper to taste and stir well.

3. Taste and adjust the seasoning as needed.

4. Serve.

Carrot and Celery Root Salad with Almonds

Servings: 12

Cooking Time: 15 minutes

Ingredients

• 5 carrots

• 9 oz of celery root

• 6 ounces arugula chopped

• 1/3 cup  fresh cilantro leaves, chopped

• 1 1/2 tsp honey

• 2 Tbsp of hot Dijon mustard

• 4 Tbsp Extra-virgin olive oil

• 1/4 cup sliced almonds, toasted

• 2 apple cider vinegar

• Kosher salt and freshly ground black pepper to taste

Instructions

1. In a small bowl, whisk hot mustard, vinegar and honey.

2. Season with salt and pepper to taste.

3. Add olive oil and whisk well.

4. Clean and trim the celery root and carrots.

5. In a food processor grate the carrots and celery root.

6. Transfer to a salad bowl.

7. Add the half of the almonds and half of the cilantro and arugula; toss with the mustard dressing.

8. Season the salt and pepper to taste.

9. Sprinkle with the remaining almonds and cilantro to taste and serve.

Salty-sweet Cashew Raisins Dressing

Servings: 4

Cooking Times: 10 minutes

Ingredients

• 1/4 cup raw cashews

• 1/3 cup unsweetened almond milk

• 1 peeled apple, sliced

• 2 Tbs dried raisins

• Pinch of Hymalayan salt

Instructions

1. Add the cashews with almond milk and sliced apples in a high powered blender; blend well until smooth.

2. Add the raisins and blend for 15 seconds.

3. Serve and enjoy!

Chard Soup with Chickpeas

Servings: 6

Cooking Times: 55 minutes

Ingredients

• 7 ounces of  chard, chopped

• 7 ounces of cooked chickpeas

• 2 green pepper chopped

• 1 large potato, peeled and diced

• 2 clove garlic

• 3 Tbsp of olive oil

• 1 tsp paprika

• 1 tsp ground laurel

• 1 Tbs chopped parsley

• 3 cups water or vegetable broth

• Salt and pepper to taste

Instructions

1. Heat two tablespoon of oil in a frying pan.

2. Wash and chop the peppers, cut potato in cubes,  peel the garlic and chop fine.

3. When the oil is hot, add the peppers, potato cubes and garlic and fry for five minutes.

4. Add in the chard and saute until tender.

5. Put the paprika and bay leaf, mix well and add water or broth.

6. Cover the frying pan and cook 10 to 15 minutes.

7. When vegetables become tender, add in the chickpeas.

8. Cook five minutes and sprinkle with chopped parsley.

9. Add salt and pepper to taste. Serve hot.

Cherry Tomato and Olives Salad

Servings: 4

Cooking Time: 15 minutes

Ingredients

• 1 lb cherry tomatoes, halved

• 6 oz Kalamata olives, pitted and chopped

• 1 onion, sliced

• 3 Tbsp extra virgin olive oil

• Salt and freshly ground pepper, to taste

• 1 tsp  fresh basil,  chopped

Instructions

1. Wash and halve the cherry tomatoes.

2. Place tomatoes in a salad bowl.

3. Add sliced Kalamata olives and onion; season with the salt and pepper.

4. Drizzle it with extra virgin olive oil and garnish with the chopped basil.

Cocoa Macadamia Bars

Servings: 4

Cooking Time: 15 minutes

Ingredients

• 3 Tbsp Macadamia nuts

• 5 Tbsp cocoa powder, unsweetened

• 1/2 cup coconut oil

• 2 Tbsp granulated sugar

• coarse sea salt, to taste

Instructions

1. In a saucepan melt the coconut oil.

2. Add cocoa powder and the sweetener of your choice.

3. Mix and remove from heat. Add in the chopped nuts and mix well.

4. Pour the cocoa and nuts mixture into silicone molds about 3/4 full.

5. Refrigerate for several hours  until completely hardened.

6. Before serving, remove from silicone mold and place on a serving dish.

7. Serve and enjoy!

Cold Peppermint Cucumber Soup

Servings: 3

Cooking Times: 15 minutes

Ingredients

• 4 cups  cucumber (chopped)

• 6 fresh peppermint leaves, finely chopped

• 1 lemon, zest (and juice)

• 1 cup water

• 1 pinch of salt

• 1 Tbsp of avocado oil

Instructions

1. Rinse and slice cucumbers.

2. Combine all ingredients in your high-speed blender, and blend until smooth.

3. Taste and adjust salt to taste.

4. Pour the soup in a glass jar or container, cover and refrigerate for at least 4 hours (preferably overnight).

5. Serve.

Creamy Spinach-Chard Soup

Servings: 5

Cooking Times: 35 minutes

Ingredients

• 1/2 lb Swiss chard stems and leaves cut into pieces

• 1 lb of fresh spinach leaves

• 1 potato sliced

• 1 leek chopped

• 1/4 cup  extra virgin olive oil

• 3 cups of vegetable broth

• salt and black ground pepper to taste

Instructions

1. Peel the potato and cut it into small pieces.

2. Wash the leek and cut it into thick slices.

3. Heat the olive oil in a frying skillet,  and cook the leek and potato for about 2-3 minutes.

4. Add cleaned spinach leaves, water and a pinch of salt and pepper to taste.

5. Bring to the boil and let it simmer for 15 minutes.

6. Remove from the heat and place the vegetables in a food processor.

7. Blend into a very smooth soup.

8. Serve.

Dark Coconut Rainbow Brownies

Servings: 12

Preparation Time: 55 minutes

Ingredients

• 5 Tbsp ground chia seeds + 10 Tbsp water

• 1/4 cup olive oil

• 2 Tbsp coconut oil

• 1 1/4 cup coconut sugar

• ½ cup of peanut butter

• 1 cup cocoa powder

• 1/2 cup rice flour

• 1/2 cup potato starch

• 1 cup brown rice flour

• 1 cup Nuts (or almonds), chopped

Instructions

1. Preheat oven to 350F/175 C.

2. Line an baking pan with parchment paper.

3. First, blend chia seeds with water. Set aside.

4. In a bowl add the oil, sugar, peanut butter and chia blend; stir.

5. In a separate bowl, add the unsweetened cocoa powder, rice flour and potato starch. Stir.

6. Stir dry ingredients in a liquid mixture slowly and stir well until all ingredients are perfectly mixed.

7. Finally, add the chopped walnuts and stir.

8. Pour the mixture in a prepared baking pan and bake for about 25 minutes.

9. When ready, cool on a wire rack.

10. Cut and serve.

Delicious Kidney beans Burgers

Servings: 4

Preparation Time: 30 minutes

Inactive Time: 1 hour

Ingredients

• 1 can of kidney beans

• 1/4 cup onion, finely sliced

• 1/4 cup leek, finely sliced

• ¼ cup of olive oil

• 1/4 tsp cumin

• 1 Tbsp of fresh celery finely chopped

• 1/4 tsp red sweet paprika

• sea salt (or table salt)

• 4 Tbs of panco

Instructions

1. Drain the kidney beans and  rinse with cold water.

2. Clean and finely slice the onion and add to the pan.

3. Do the same with the leek; finely chop only white parts and to the pan.

4. Add paprika and peanut butter, kidney beans, salt and oil.

5. Sauté all together on a low heat about 10-12 minutes; stir well to avoid sticking to the pan.

6. Mash them to a pulp and all remaining ingredients from the list.

7. Place the mixture into a bowl and refrigerate for one hour.

8. Remove it from the fridge and shape the burger mixture into four or six balls.

9. Heat the oil in the frying pan.

10. Fry the burgers for a few minutes on one side, and then carefully turn them over and repeat the same  for the other side.

11. Serve and enjoy!

Creamy Mediterranean Chowder

Servings: 6

Preparation Time: 35 minutes

Ingredients

• 1 lb of potatoes

• 1 onion chopped

• 3/4 lb of green beans

• 2 Tbs of olive oil

• 1 cup of tomato sauce

• 2 cups of water

• Salt and ground black pepper

• 1 Tbs of dried spices mixture

• pinch of sugar

• 4 Tbs of fresh cream

Instructions

1. Peel the potatoes and cut it into cubes.

2. Chop the onions, and cut the green beans in the half.

3. Heat the oil in a pot and sauté potatoes, onions and beans.

4. Pour the water, bring to boil, cover and cook for about 25 minutes.

5. Season the salt, pepper, spice mix, tomato sauce and a little sugar; stir.

6. Simmer for further 2 minutes; stir.

7. Transfer soup in a blender, add the fresh cream and blend until smooth and creamy.

8. Serve immediately.

Vegan Salad with Quinoa and Fruits

Servings: 4

Preparation Time: 25 minutes

Ingredients

• 1 cup quinoa

• 2 cups of water

• Sea salt

• 2 cups of mixed vegetables (lettuce, French, rocket, spinach etc)

• 1 small avocado

• 1 handful of almonds, unsalted

• 3 tsp of raisins seedless

• 1 small apple

• 1 small orange

• 1 orange juice

• 1 Tbs chia seeds

Instructions

1. Soak quinoa overnight.

2. Rinse quinoa under running water.

3. Place quinoa in a pot and cook with salted water; bring to boil, reduce to a simmer for 10 to 15 minutes.

4. In a meantime clean and chop remaining salads and fruits and place in a large salad bowl.

5. Rinse quinoa and add in a salad bowl.

6. Sprinkle with the chia seeds, and pour some more orange juice; toss.

7. Cover the salad bowl with plastic membrane and serve.

Carrot and Orange Cookies

Servings: 20

Cooking Times: 20 minutes

Ingredients

• 2 cups buckwheat flour

• 1 1/4 cup cornstarch

• 1 1/2 cups grated carrots

• 1 Tbs orange zest

• 3/4 cup olive oil

• 5 Tbsp organic honey (or sweetener of your choice)

• 1 egg

Instructions

1. Preheat the oven to 360 F/180 C.In a bowl, mix the flour, cornstarch, carrot, orange zest, oil, honey and egg until well incorporated.

2. With your hands make cake and place on a greased baking dish and bake for 20 minutes.

3. When ready, let it cool and serve.

Dried Bittersweet Apple

Servings: 8

Cooking Time: 35 minutes

Ingredients

• 2 lbs of bittersweet apples

• 3/4 lb of granulated sugar

• 1 Tbs of cinnamon

• 1 tsp of apple cider

Instructions

1. Preheat oven to 400 F/200 C.

2. Cut each apple into thin slices and place them on a baking sheet.

3. Sprinkle with the mixture of sugar, cinnamon and apple cider.

4. Place in oven and bake for 25 minutes.

5. Then, place baked apples on parchment paper, sprinkle lightly with sugar and let them dry for 2-3 days.

Dried Fruit Power Bars

Servings: 2

Cooking Time:10 minutes

Ingredients

• 1 cup of dried prunes

• 1 cup dried apricots

• 1 cup pitted raisins

• ¼ cup of pistachios

• 3 Tbsp lemon juice

• 1 handful of chia seeds

Instructions

1. In a mixer, add the dried fruit and blend until minced well.

2. Add the raisins  and two tablespoons of lemon juice.

3. When a batter is formed remove the mixture from the blender.

4. Cut into bars and refrigerate for 2 hours.

Garam Masala Eggplant Dip

Servings: 6

Cooking Time: 50 minutes

Ingredients

• 2 eggplants peeled

• 1 onion

• 3 cloves garlic

• 1 green pepper

• 1 tomato

• 1 tsp garam masala spice

• 2 Tbsp olive oil

• 2 Tbsp of lemon juice

• 1 Tbs sesame seeds

• salt to taste

Instructions

1. Preheat oven to 400F/200 C.

2. Wash, clean and chop vegetables into pieces.

3. Spread the vegetables on a baking sheet lined with parchment paper; add olive oil and salt and toss.

4. Roast for about 40 minutes, turning once or twice.

5. Let cool slightly; then place in a blender along with the garam masala, lemon juice, sesame seeds; blend until dip reaches desired texture.

6. Serve.

Party Anise Fritters

Servings: 16

Cooking Time: 20 minutes

Ingredients

• 4 1/2 oz flour

• 1 cup sweet anise (aniseed)

• 1 tsp vanilla sugar

• 1/2 cup water

• 1/4 tsp salt

• 1/2 cup butter

• 2 orange peeled

• sesame seed

• 1/4 cup icing sugar (to your taste)

Instructions

1. In a bowl, place the butter, anise, orange zest, vanilla sugar, salt and water; mix well.

2. Add the butter mixture to the flour.

3. Sprinkle the sesame seeds in the dough.

4. With your hands kneed well the dough. Then, stretch the dough with a roller until fully extended. Cut the dough into squares.

5. R up the square on the diagonal, crating a cylinder with a 1/2-inch hollow center.

6. Pour olive oil to a depth of 1 inch into a large skillet and heat over medium-high heat until almost smoking.

7.Fry the fritters, turning as needed , for 2 to 3 minutes, or until golden on all sides.

8. Remove fritters from the pan and drain on kitchen paper.

9. Let cool several minutes, pour the icing sugar and serve.

Flaxseed-walnuts Honey Muffins

Servings: 12

Cooking Time: 30 minutes

Ingredients

• 1 1/2 cup  flaxseed meal

• 1 cup of cooked oatmeal

• 1/2 cup of honey

• 4 Tbsp extra-virgin olive oii

• 1 tsp vanilla extract

• 2 tsp baking powder

• 1 tsp baking soda

• 3/4 cup walnuts, chopped

• ¼ cup of raisins

Instructions

1. Preheat oven to 375 F/180 C.

2. In a bowl whisk olive oil, oatmeal, honey and vanilla.

3. In a separate bowl, combine flaxseed meal , raisins, baking soda and baking powder.

4. Add in chopped walnuts and stir well.

5. Combine liquid mixture to the flaxseed meal mixture and stir.

6. Poor a batter into 12 muffin cups, filling 3/4 full.

7. Bake 20 minutes.

8. Allow to cool completely. Serve.

Fried Spicy Brussels Sprouts

Servings: 4

Cooking Time: 15 minutes

Ingredients

• 2 lbs Brussels sprouts, trimmed and halved

• 3 Tbsp of garlic infused olive oil

• 1 red chili pepper, sliced

• 2 cloves of garlic finely chopped

• 1 Tbs Lemon juice  (freshly squeezed)

• salt to taste

Instructions

1. Cook the Brussels sprouts in boiling salted water for 3 minutes; drain.

2. Heat the oil in a frying skillet, and sauté the chilli pepper and garlic for 2 to 3 minutes.

3. Add the Brussels sprouts, and cook for further 3 minutes.

4. Season with the salt to taste, and then drizzle with the lemon juice; toss to combine well.

Spring Garden Soup

Servings: 6

Cooking Time: 35 minutes

Ingredients

• 4 cups  broccoli, chopped

• 2 cups eggplant, diced

• 4 plum tomatoes, chopped

• 8 cloves  garlic crushed or minced

• 1  yellow onion, chopped

• 1/2 cup fresh parsley (chopped)

• 4 cups vegetable broth or water

• 2 tsp dried herb seasoning

• 2 Tbsp olive oil

• Salt and freshly ground black pepper, to taste

• 1 Tbsp of flour

Instructions

1. In a large saucepan, heat the olive oil.

2. Add the garlic and onion; sauté until soft. A

3. dd 3 cups of broth, 2 cups of  broccoli and diced eggplant and stir well.

4. Add in tomato, herbs, salt and pepper to taste. Cook for 5-7 minutes more.

5. Remove saucepan from the heat. Let sit for 2-3 minutes.

6. In a food processor, blend the remaining 2 cups of  broccoli, 1 cup of broth and 1. flour until smooth. Stir into soup.

7. Simmer for 15 minutes. Adjust salt and pepper.

8. Sprinkle with chopped parsley and serve.

Gingery Oat Porridge

Servings: 6

Cooking Time: 15 minutes

Ingredients

• 1 cup rolled oats

• 4 cups water

• 1/2 tsp ground ginger

• 1 1/2 Tbs ground cinnamon

• 1/4 tsp ground allspice

• 1/8 tsp ground nutmeg

• 1/4 tsp ground cardamom

• 1/4 tsp ground coriander

• 1 tsp ground cloves

• Pure honey or maple syrup to taste

Instructions

1. In a medium sauce pan, bring water to boiling and cook the oats to package direction.

2. Add all spices and stir. Reduce heat and simmer, uncovered, for 5 minutes, stirring occasionally.

3. When oats is cooked, add honey or maple syrup to taste.

Mustard Spiced Carrot Soup

Servings: 6

Cooking Time: 45 minutes

Ingredients

• 4 cups carrots, peeled, thinly sliced

• 2 cups chopped onions

• 4 cups low-salt chicken broth or water

• 2 cups water

• 1 1/2 Tbs fresh ginger, minced

• 2 tsp cilantro

• 1/2 tsp yellow mustard seeds

• 1/2 tsp curry powder

• 3 Tbs olive oil

• 1 1/2 tsp finely grated lime peel

• 2 tsp fresh lime juice

• salt and fresh black pepper, to taste

Instructions

1. In a large pot, heat the oil.

2. Add ground mustard seeds, curry powder and ginger; stir 2-3 minutes.

3. Add  the carrots and remaining ingredients.

4. Sprinkle with salt and pepper; sauté until onions begin to soften, about 3 minutes.

5. Add the broth and water and bring to boil.

6. Reduce heat to medium-low; simmer uncovered until carrots are tender, about 30 minutes.

7. Transfer soup into high-speed blender; blend until smooth completely.

8. Return soup to pot

9. Stir in lime juice; adjust salt and pepper.

10. Serve and enjoy!

Verde Apple Refreshing Smoothie

Servings: 3

Cooking Times: 10 minutes

Ingredients

• 3/4 cup of almond milk

• 1 green apple cored and sliced

• 1 small carrot sliced

• 1 handful of fresh spinach leaves

• 2 Tbsp of sugar or sweetener

• 1 Tbsp of oats

• 1 tsp of cinnamon

Instructions

1. Add all ingredients in a high-speed blender and blend for 45 seconds or until smooth.

2. Drink immediately or keep refrigerated in a glass jar.

Green Beans with Tomato – Cinnamon Lunch

Servings: 6

Cooking Time: 35 minutes

Ingredients

• 3 Tbs  olive oil

• 1 onion chopped

• 2 lb fresh green beans, cleaned and cut diagonally in half

• 2 tomatoes, cored, peeled, and quartered

• 1 tsp ground red paprika

• 1/2 cup of water

• 1/2 tsp of cinnamon

• 1/2 tsp of cumin

• salt and black pepper, freshly ground

Instructions

1. Heat the oil in a large pot over medium-high heat.

2. Sauté chopped onion with the salt and pepper for 3 to 4 minutes or until soft.

3. Add ground paprika and tomatoes; stir and sauté for 4 to 5 minutes.

4. Add the green beans, pour water and stir.

5. Cook covered for 15 to 18  minutes or until completely soft.

6. Season the cinnamon, salt and pepper, stir and serve.

Green Waves Smoothie

Servings: 1

Cooking Time: 10 minutes

Instructions

• 1 cup collard greens

• fresh mint leaves

• 1 cup apple juice

• 1 banana

• 1 celery stalk, chopped

• 1 Tbs lemon juice

• 1 cup ice

Instructions

1. Blend all ingredients together until smooth and slightly frothy.

2. Serve.

Grilled Eggplant with Garlic and Parsley  (pellet grill)

Servings: 6

Cooking Time: 35 minutes

Ingredients

• 2 lb eggplant, sliced into rounds

• 1 lemon juice

• 1/2 cup extra-virgin olive oil; more as needed

• 4 cloves garlic, minced

• Kosher salt

• 2 Tbsp fresh parsley for garnish

Instructions

1. Wash and remove ends of the eggplant; cut into thick slices.

2. Place the eggplant slices in colander, sprinkle with salt and lemon juice and let rest for 20 minutes.

3. Start the pellet grill to pre-heat at 160 degrees F.

4. Whisk the olive oil, minced garlic and a pinch of salt in a bowl.

5. Pour the olive oil mixture over the eggplant slices.

6. Lay the eggplant slices directly on the grill grate, and grill for 15 minutes, turning once with a spatula.

7. Sprinkle with chopped parsley and serve hot.

Grilled Red Potatoes with Parsley

Servings: 4

Cooking Time: 40 Minutes

Ingredients

• 8 medium sized red potatoes

• 3/4 cup of fresh parsley

• salt and cracked red pepper to taste

• Cooking oil spray

Instructions

1. Clean and slice red potatoes.

2. Sprinkle with the salt and pepper to taste.

3. Cover with plastic wrap and put in a refrigerator  for 30 minutes.

4. In a meanwhile heat a grill to medium hot.

5. Spray potato slices with cooking oil spray and grill for about 2 minutes each side.

6. Remove potato from the grill and place in a serving dish.

7. Top with chopped parsley and serve.

Healthy Collard Greens Soup

Servings: 8

Cooking Time: 25 minutes

Ingredients

• 2 Tbs olive oil

• 1 large onion finely chopped

• 1 large potato, cut in cubes

• 2 bay leaves

• 6 cups of water

• 2 cups of vegetable broth

• 1 1/2 lb raw collard greens (stem removed and leaves cut roughly)

• 4 cherry tomatoes

• 1/2 tsp fresh thyme, finely chopped

• 1 tsp fresh rosemary

• salt and pepper to taste

Instructions

1. Heat the oil in a large pot on medium-strong heat.

2. Sauté the onion with a pinch of salt for 2 to 3 minutes.

3. Add potato, bay leaves, vegetable broth and water.

4. Bring the mixture to a boil, and than reduce heat.

5. Cover and cook until potatoes are very tender, about 10 -12 minutes.

6. Discard the bay leaves.

7. Gentle simmer and add the collard greens,  rosemary, thyme and tomatoes.

8. Cook until collard greens are wilted, about 2 - 4 minutes.

9. Serve hot.

Herbed Eggplant and Olives Burgers

Servings: 8

Cooking Time: 20 minutes

Ingredients

• 1 big eggplant (or 2 small)

• 1 green onion, diced

• 1 bunch parsley, chopped

• 1 large egg

• 4 Tbs ground flax seeds

• 4 Tbs sliced black olives

• 4 garlic cloves, mashed

• 4 Tbs nutritional yeast

• sea salt and ground pepper, to taste

• oil, for frying

• water for ground flax

Instructions

1. In a bowl, mix the ground flax and water.

2. Set aside for 5-10 minutes to thicken.

3. Cut the eggplant in half and scoop out the pulp. Chop it and put it in the bowl.

4. Add the rest of the ingredients (except oil).

5. Knead with your hand until sticky and easy to shape.

6. Make patties, and fry in a frying skillet about 2 minutes on each side.

7. Serve.

Homemade Chia and Lemon Energy Bars

Servings: 8

Preparation Time: 15 minutes

Ingredients

• 1 cup of ground walnuts

• 1 cup pitted prunes

• 1 cup dried apricots

• 3 Tbsp lemon juice

• 1 handful of chia seeds (optional)

• 5 Madjool dates finely chopped

Instructions

1. Add all ingredients into high-speed blender, and blend until combined well.

2. When a batter is formed, remove the mixture from the blender.

3. Make a bars, line onto plater lined with parchment paper and refrigerate for several hours.

Rustic Corn Bread

Servings: 10

Preparation Time: 50 minutes

Ingredients

• 1 cup of frozen corn

• 1 large carrot, sliced

• 1 cup of milk

• 1 Tbsp of baking soda

• 1 tsp of apple cider vinegar

• pinch of salt

• 3/4 cup of olive oil

• 2 1/2 cups corn flour

Instructions

1. Preheat oven to 400 F/200 C.

2. Grease a baking dish with olive oil.

3. Boil corn and carrot in a salted water for 15 minutes.

4. Rinse and leave into colander.

5. Place corn and carrots into mixing bowl along with all remaining ingredients.

6. Blend until all ingredients are combined well.

7. Pour the batter into prepared baking dish.

8. Bake for about 20 to 25 minutes or until inserted toothpick comes out clean.

Leek and Carrot Soup with Roasted Peanuts

Servings: 6

Cooking Times: 35 minutes

Ingredients

• 4 large carrots sliced

• 4 leeks (white part only)

• 2 spring onions

• 2 Tbs olive oil

• salt and pepper to taste

• 4 cups water

• toasted pine nuts (optional)

Instructions

1. Cut the leeks, peel the carrots and cut them into large pieces. Peel the leek and cut into four wedges.

2. In a frying pan, add olive oil and sauté carrots and green onions.

3. Add the leek and sauté for 5 to 6 minutes.

4. Add cold water to cover the vegetables and bring it to a boil.

5. When it starts to boil, lower the heat and cook for about 20 minutes or until vegetables are tender.

6. Place the mixture in a blender, and blend until smooth.

7. Taste and adjust the salt and pepper.

8. Serve with toasted pine nuts.

Lentils, Cucumber and Pistachios Salad

Servings: 4

Preparation Time: 15 minutes

Inactive Time: 30 minutes

Ingredients

• 9 ounces of cooked green lentils

• 2  tomatoes

• 1 cucumber sliced

• 1/4 cup of pistachios

• 3 Tbsp olive oil

• 2 tsp of apple cider vinegar

• sea salt

Instructions

1. Peel the cucumber into thin slices with a mandolin.

2. Wash tomatoes and cut into cubes.

3. Add chopped pistachios.

4. In a bowl, whisk the olive oil, vinegar and the salt.

6. Add in lentils, diced tomato, cucumber strips and pistachios.

7. Stir and  refrigerated 30 minutes.

8. Serve.

Low Calories Mushroom Soup

Servings: 3

Preparation Time: 35 minutes

Ingredients

• 2 cups of vegetable broth

• 2 tsp fresh dill (chopped)

• 2 tsp fresh thyme, chopped

• Fresh mint leaves

• 1 pepper, finely chopped, seedless

• ½ lb of fresh mushrooms

• 2 Tbsp dry funghi mushrooms

• 2 Tbs dry white wine

• 3 cloves garlic, slightly crushed

• 1 onion, finely chopped

• Olive oil

• salt and pepper to taste

Instructions

1. Place mushrooms in a saucepan with water.

2. Boil for 15-20 minutes.

3. When ready, strain the mushrooms and set aside.

4. Heat the olive oil in a frying skillet.

5. Saute the garlic, onion and black pepper and until softened. Add the dill and thyme.

6. Pour the white wine and broth; add the mushrooms and stir.

7. Adjust salt and pepper and boil for 10 minutes.

8. Serve immediately.

Light Vegetable Cream Soup

Servings: 4

Cooking Time: 30 minutes

Ingredients

• 4 ounces of leeks, chopped

• 4 Tbsp olive oil

• 3 ½ ounces  of fresh beans

• 3 1/2 ounces  of fresh spinach leaves

• 2 zucchini (medium)

• 3 1/2 ounces of potato

• 3 cups of water

• A pinch of nutmeg

• Salt and ground pepper to taste

Instruction

1. Cut the leeks into pieces and saute  in a frying pan over low heat for 5 minutes.

2. Cut the beans into three pieces and cut the zucchini into cubes.

3. Add vegetables in frying pan and saute fort five minutes at low heat.

4. Wash and chop spinach leaves and cook 5 minutes with the other vegetables.

5. Peel and cut the potatoes into cubes and add to vegetables; add the nutmeg, seasonings, water and cook all together for 20 minutes.

6. Pour soup in a blender and pulse until smooth.

7. Serve.

Cretan Tomato Patties

Servings: 10

Cooking Time: 20 minutes

Ingredients

• 3 lbs.  tomatoes, peeled and chopped

• 1 cup of all-purpose flour

• 1 tsp baking soda

• 1/2 cup fresh chives, chopped

• 1 Tbs fresh parsley, chopped

• 1/2 tsp  oregano

• 1/4 tsp cinnamon

• fresh mint leaves, chopped

• Salt and fresh grated black pepper

Instructions

1. In a bowl, add chopped tomatoes, flour, finely chopped chives, a spoon of parsley, 2. oregano, ground cinnamon, fresh mint leaves, and salt and pepper.

3. Stir until all ingredients are to combined well.

4. Heat the olive oil in a large frying skillet on medium-strong heat.

5. Take a small spoonful of the batter and place in a hot oil.

6. Fry for about 1 -2 minutes on each side.

7. Remove the patties out of the skillet and dry on  a kitchen towels.

8. Serve warm.

Mediterranean Verdure Soup

Servings: 6

Cooking Time: 35 minutes

Ingredients

• 1 onion finely chopped

• 1/3 lb fresh kale chopped

• 1/3 lb of fresh spinach finely chopped

• 2 medium carrots sliced

• 1 1/2 cup of fresh tomatoes, grated

• 2 Tbs olive oil

• 1/4 cup white wine (optional)

• 4 cups vegetable broth

• salt and freshly ground pepper to taste

Instructions

1. Heat the olive oil in a pot and sauté the onion with the pinch of salt.

2. Add kale, spinach, chopped carrots and sauté for 2-3 minutes.

3. Add grated tomatoes and simmer for 2 to 3 minutes stirring occasionally.

4. Pour the white wine and stir for two minutes.

5. Pour vegetable broth, stir, and cover; cook for 25 minutes over medium heat.

6. Taste and adjust seasonings if needed.

7. Serve warm.

Weight Loss Smoothie

Servings: 2

Cooking Time: 10 minutes

Ingredients

• 1 cup of almond milk

• 2 Tbs of grated walnuts

• 1 banana sliced

• 1 apple, cored and sliced

• 1 handful of lettuce salad

• 1 Tbs of coconut oil, softened

• 1 Tbsp of oats

• 1 Tbs of golden raisins

• 1 tsp of cinnamon

Instructions

1. Add all ingredients in your high speed blender or in a food processor.

2. Blend until all ingredients smooth and creamy.

3. Serve immediately.

Heathy Hemp Muffins

Servings: 10

Cooking Time: 30 minutes

Ingredients

• 1 cup Hemp flour

• 1 cup cooked oatmeal, at room temperature

• 1/2 cup of honey

• 1/4 cup extra-virgin olive oii

• 1 tsp vanilla extract

• 2 tsp baking powder

• 1 tsp baking soda

• 1 cup walnuts, chopped

Instructions

1. Preheat oven to 350 F/175 C.

2. In a small bowl whisk olive oil, oatmeal, honey and vanilla.

3. In a separate bowl, combine flour, baking powder and baking soda. Add in chopped walnuts and toss to coat.

4. Add liquid mixture to the flour mixture and stir slightly.

5. Spoon a batter into 12 muffin cups, filling 3/4 full.

6. Bake 18 - 20 minutes.

7. Allow to cool 10 minutes in the muffin pan, then turn out onto a wire rack to cool completely.

8. Serve.

Nutmeg and Cinnamon Balls

Servings: 6

Cooking Times: 15 minutes

Ingredients

• 1/2 cup butter

• 1/3 cup shredded coconut, unsweetened

• 1 pinch ground nutmeg

• 2 pinches ground cinnamon

• 1 tsp vanilla extract

Instructions

1. Place the butter in a bowl and let melt to room temperature.

2. In a separate bowl, mix together butter, half of the shredded coconut, nutmeg and cinnamon.

3. Make small-sized balls.

4. Roll in the shredded coconut.

5. Store in refrigerator or freeze for 4 hours.

Dry Olive - Rosemary Crackers

Servings: 24

Cooking Time: 50 minutes

Ingredients

• 1/2 cup whole flaxseeds

• 1/4 cup of chia seeds

• 1 organic free-range egg

• 1 organic egg-white

• 2 sprigs fresh rosemary (cleaned from the steam)

• 4 Tbs Extra Virgin Olive Oil

• Sea sat

• 1 cup of water

Instructions

1. Preheat oven to 300 F/150C.

2. In a bowl, add the flaxseeds and chia,  the olive oil and the sea salt to taste.

3. In a separate bowl, whisk first egg, and than add the egg white, the rosemary leaves and the water; mix well.

4. Add the egg mixture to the flaxseed mixture and mix well until become homogeneous batter.

5. Allow the dough rest for about one hour.

6. On a working surface lay down two pieces of parchment paper.

7. Put the dough on one of the papers and flatten roughly with a spoon.

8. Place the second paper on top and flatten the dough to about 1 inch thick. Finely peel the paper off the top.

9. Cut the dough into square and place in a baking sheet.

10. Bake for 30 minutes, then peel off the paper and flip over to cool.

11. Serve. Store in a zip plastic bags.

Homemade Nutty Coconut Bars

Servings: 12

Preparation Time: 15 minutes

Ingredients

• 1 cup almonds

• 1/4 cup pecans

• 1 cup peanuts

• 1 cup shredded coconut

• 1 cup almond butter

• 1 cup applesauce

• 1 cup coconut oil, freshly melted and still warm

• 2 Tbsp maple syrup or honey (depending on how sweet you want)

• 1 Tbs chocolate chips (optional)

Instructions

1. In a food processor, place the almonds, walnuts, peeled peanuts and process for 1-2 minutes.

2. Add to food processor the grated coconut, almond butter, applesauce, coconut oil and maple syrup or honey.

3. Process for 30 seconds to 1 minute, until the whole mixture is combined and a ball is formed.

4. Line a square bowl with wax paper, and add the mixture.

5. Flatten the mixture vigorously, with a spatula, then by hand.

6. Place chocolate chips over the mixture and crush slightly with your hands.

7. Place the bowl in the freezer for 3-4 hours.

8. Remove from the freezer and with a large knife, cut into rectangular pieces.

9. Serve.

Power Toning Beverage

Servings: 2

Preparation Time: 10 minutes

Ingredients

• 2 red beets, cooked, diced

• 1 cucumber, sliced

• 1 cup of spinach

• Juice from 2 lemons

• 1 tsp of honey

Instructions

1. Add all ingredients in a food processor or in a high-speed blender.

2. Blend until all ingredients smooth and combined well.

3. Drink immediately.

Powerful Green Cabbage Smoothie

Servings: 2

Cooking Time: 10 minutes

Ingredients

• 1 cup green cabbage, shredded

• 1 spring onion (only green parts), chopped

• 3 celery stalks

• 1/2 frozen banana (ripe)

• Juice a 1/2 lemon

• 1 1/2 cup water

• 2 Tbsp  granulated sweetener (or to taste)

• Ice cubes (optional)

Instructions

1. Place all ingredients in a high-speed blender and blend until smooth.

2. Serve.

Breakfast Pumpkin Porridge

Servings: 4

Cooking Times: 30 minutes

Ingredients

• 1/2 cup potato starch, soaked in water overnight

• 1/4 pumpkin (or winter squash), peeled and chopped

• 3/4 cup walnuts

• 11/2 cups almond milk

• 1 tsp grated lemon zest

• 1/4 tsp ground ginger

• 1/2 tsp ground cinnamon

• 1/2 tsp ground nutmeg

• 1/2 tsp vanilla extract

• 2 Tbsp of granulated sugar or to taste

• Sea salt

Instructions

1. Place potato starch in a bowl with water and soak overnight.

2. Drain potato starch and rinse under cold running water.

3. Transfer to a saucepan with all ingredients from list (except walnuts) and bring to the boil.

4. Reduce the temperature to its lowest setting, cover and simmer, stirring often, for 15 minutes.

5. When ready, remove from the heat and let it rest for 10 minutes.

6. Divide porridge between bowls, sprinkle over ground walnuts and serve.

Healthy Raw Avocado-Chocolate Cream

Servings: 2

Cooking Times: 15 minutes

Ingredients

• 1 large avocado

• 3 Tbsp cocoa powder

• 1 Tbsp instant coffee (prepared)

• 1/2 cup almond milk (or coconut milk)

• 2 Tbsp ground almonds

• 1/2 tsp of cinnamon

• 1 tsp almond extract (optional)

• 1 pinch salt

• sugar or sweetener of your choice to taste (optional)

Instructions

1. Place all ingredients in your high-speed blender.

2. Blend until all ingredients combined well.

3. Add some more almond milk if needed.

4. Pour the cream in a glass bowl and refrigerate for 2 hours before serving.

5. Enjoy!

Raw Kohlrabi Dip

Servings: 6

Preparation Time: 10 minutes

Ingredients

• 2 organic kohlrabi, chopped

• 1 stalk celery

• 3/4 cup tahini (homemade if possible)

• 4 Tbsp fresh lemon juice

• 4 cloves garlic cloves, minced

• 2 Tbs nutritional yeast

• salt and ground pepper to taste

Instructions

1. In a blender or the food processor blend all ingredients until smooth.

2. Serve with toast bread or pita bred.

3. Keep refrigerated.

Chili Nutty Brownies

Servings: 6

Cooking Time: 45 minutes

Ingredients

• 3/4 cup almonds or walnuts, chopped

• 2/3 cup of unsweetened cocoa powder

• 1 tsp salt

• 1 cup raisins

• 3 to 4 Tbsp honey

• Raw cocoa for sprinkling

Instructions

1. In a food processor grind nuts until they become powder.

2. Add the cocoa and the salt and continue to grind until blended.

3. Chop raisins and add it in a nut mixture.

4. Add honey and stir well till compact well. If the batter is too soft add more raisins.

5. Finally, add chopped or crashed nuts and stir well.

6. Pour a batter in a square baking sheet and covere.

7. Refrigerate for at least 6 hours.

8. Cut into cubes, sprinkle with raw cacao and serve.

Pureed Fruit Bars

Servings: 6

Preparation Time: 15 minutes

Ingredients

• 3 cloves garlic

• 1 cup pistachio

• 1/2 cup of pureed fruit

• 2 Tbsp  lemon juice

• 2 Tbsp hemp oil

• Sea salt to taste

Instructions

1. Place all ingredients in your food processor or high-speed blender.

2. Process until well blended.

3. From the mixture shape small „burgers“.

4. Refrigerate for 2 hours.

5. Serve and enjoy!

Red Giant Smoothie

Servings: 4

Preparation Time: 5 minutes

Ingredients

• 2 cups of watermelon, seedless, cut in chunks

• 2 cups of strawberries halves

• 1/2 frozen banana

• 1 cup of fresh baby spinach leaves

• 1 cup of coconut milk

• 1 tsp of vanilla extract

• Ice cubes crushed (optional)

Instructions

1. Add all ingredients in high-speed blender.

2. Blend until smooth and creamy.

3. Drink immediately.

Refreshing Eggplant-Kale Soup

Servings: 6

Cooking Time: 35 minutes

Ingredients

• 2 cups eggplant, diced

• 4 cups  raw kale, chopped

• 4 plum tomatoes, chopped

• 1  yellow onion, chopped

• 1 Tbsp olive oil

• 6 cloves garlic crushed or minced

• 4 cups vegetable broth or water

• 2 tsp dried herb seasoning

• Salt and pepper to taste

• 1/2 cup chopped parsley

Instructions

1. In a large pot, heat olive oil.

2. Add garlic and onion; saute until soft.

3. Add kale, chopped eggplants and saute, stirring, until wilted.

4. Add vegetable broth or water, and all of the tomato, dried herbs, salt and pepper.

5. Simmer about 15 minutes.

6. Sprinkle with chopped parsley and serve.

Refreshing White Cabbage Salad

Servings: 6

Cooking Time: 15 minutes

Ingredients

• 1 head of white cabbage, chopped

• 6 scallions, cut into thin slices

• 1 bundle of cilantro washed and chopped fine

• 1  chili pepper finely chopped

• juice of 2 lemons

• 1/4 cup of olive oil

Instructions

1. In a large salad bowl mix the cabbage, scallions, peppers and cilantro.

2. Season with fresh lemon juice, olive oil, salt and pepper to taste and stir well.

3. Taste and adjust the seasoning as needed.

4. Serve.

Hearty Beetroot and Strawberry Smoothie

Servings: 2

Preparation Time: 10 minutes

Ingredients

• 1 raw beets, peeled

• 1/2 cup  frozen strawberries

• 3 Tbs pomegranate seeds

• 2 fresh dates, pitted

• 2 Tbs flax seeds, ground

• 1/2 tsp ground ginger (or fresh)

• 1 tsp vanilla extract

• 1 cup  milk of your choice

• Crushed ice (optional)

Instructions

1. Mix all ingredients in a blender until smooth.

2. Add ice (if use) and enjoy!

Roasted Balsamic Radicchio Salad

Servings: 3

Cooking Time: 30 minutes

Instructions

• 1 lb large heads of radicchio

• ¼ cup of olive oil

• 1 Tbsp chopped fresh thyme

• 1 Tbsp of fresh chopped basil

• Salt and ground pepper to taste

• Balsamic vinegar (for serving)

Instructions

1. Preheat oven to 450 F/225 C.

2. Rinse radicchio wedges in cold water.

3. Place radicchio in large bowl. Drizzle with olive oil and sprinkle with thyme, basil, salt, and pepper; toss to coat.

4. Arrange radicchio wedges on a rimmed baking sheet.

5. Roast about 12 minutes.

6. Turn over and roast until tender for further 8 minutes .

7. Arrange radicchio on platter, drizzle with balsamic vinegar, and serve.

Roasted Eggplant Soup

Servings: 6

Preparation Time: 1 hour

Ingredients

• 2 lbs of eggplants

• 4 Tbs of olive oil

• 1 onion chopped

• 2 cloves of garlic finely chopped

• 1 tsp of powdered cumin

• 2 ripe tomatoes

• 2 Tbs of tomato paste

• 2 cups of vegetable broth

• juice of 1 lemon

• 2 Tbs of finely chopped fresh herbs (parsley, basil, dill)

• Salt and ground black pepper to taste

Instructions

1. Preheat oven to 400 F/200 C.

2. Line a baking sheet with parchment paper.

3. Place eggplant on a baking sheet and roast for 25 to 30 minutes or until softened.

4. Remove from the oven and allow to cool.

5. Remove the flesh and let drain in a colander.

6. Squeeze the lemon juice and discard the skin.

7. Cut  tomatoes into pieces.

8. Heat the olive oil in a large pot and saute the onion with a pinch of salt until soft.

9. Add garlic and cumin and stir.

10. Add the tomato paste and tomato pieces and cook briefly.

11. Cover with broth, add  lemon juice and bring to a boil.

12. Cover and cook on low heat for 15 minutes.

13. Finely chop the flesh of the eggplant and add it to the soup; stir.

14. Season with salt and pepper and blend in a high-speed blender.

15. Taste and adjust seasonings.

16. Serve warm.

Roasted Mediterranean Salad

Servings: 4

Preparation Time: 35 minutes

Ingredients

• 4 cups  of broccoli  cut into medium-size pieces

• 2 cups grape tomatoes (quartered)

• 2 cups of fresh green beans, stem ends trimmed

• 1/2 tsp dried parsley

• 2 Tbs minced chives

• 1/4 cup  of olive oil

• salt and freshly ground black pepper to taste

Instructions

1. Preheat oven to 350 F/175 C.

2. Slice broccoli into floweret, then in half.

3. In a large bowl, combine broccoli, green beans and grape tomatoes.

4. Combine chives, dried parsley, olive and salt and pepper to taste.

5. Line a baking sheet with parchment paper  and spread the vegetables evenly over the pan.

6. Bake for 20-25 minutes.

7. Adjust seasonings and serve warm.

Roasted Pepper and Garlic Salad

Servings: 5

Preparation Time: 25 minutes

Ingredients

• 2 ½ lbs red and green peppers

• 4 cloves garlic, finely chopped

• 1/2 tsp salt

• 1/4 cup  olive oil

• 1 Tbps apple cider vinegar

• 3 Tbsp chopped parsley

Instructions

1. Cut and remove the stems and seeds from the peppers.

2. Wash peppers thoroughly and cut into strips.

3. Brush pepper strips with olive oil.

4. Place skin side down and grill 4 - 6 minutes flipping occasionally.

5. Remove peppers from the grill and place them in a plastic bag until cool enough to handle.

6. Peel the skin from the peppers and tear them into strips, saving all the juice.

7. Transfer peppers in a salad bowl; add garlic, salt, oil, vinegar and parsley.

8. Toss lightly and serve immediately.

Roasted Pumpkin and Mint Salad

Serving: 4

Preparation Time: 30 minutes

Ingredients

• 1 pumpkin

• 1 short cut. sweet cinnamon

• 1 tsp sweet cumin

• 1 cup of olive oil

• 5-6 sprigs mint fresh, finely chopped

• green salad leaves

• 2 tsp soup balsamic vinegar

• Salt  and ground pepper to taste

Instructions

1. Preheat the oven to 360 F/180 C.

2. Place the pumpkin in a pan, stir well with olive oil, salt pepper and spices.

3. Bake in oven until it is softened and the peaks are slightly dry.

4. When ready, remove from oven and sprinkle with the vinegar.

5. Roll salad leaves on a platter, spread over the pumpkin, stir well with the juice from the pan, sprinkle with mint and serve.

Roasted Spicy Chickpeas with Orange

Servings: 6

Cooking Times: 45 minutes

Ingredients

• 1 1/2 cups chickpeas cooked

• fresh juice of 3 oranges

• 1 red pepper

• 2 red onions

• 2 small carrots sliced

• 1 tsp fresh ginger grated

• 1 tsp turmeric powder

• 1 tsp sweet paprika powder

• 1 tsp cumin

• Salt and freshly ground black pepper to taste

• 1/4 cup of olive oil

• 1 cup of vegetable broth

Instructions

1. Preheat oven to 360F/180C.

2. Put chickpeas in a large baking dish

3. Rinse and cut vegetables into pieces.

4. Heat the oil in a large frying skillet and sauté the vegetables for 2-3 minutes.

5. Add all spices and stir well.

6. Pour the orange juice and cook for one-two minutes more.

7. Transfer the vegetables with the juice into baking dish with chickpeas and pour the broth.

8. Bake for about 25 to 30 minutes.

9. Serve hot.

Oven-baked Vegetables Salad

Servings: 4

Preparation Time: 50 minutes

Ingredients

• 1 eggplant, sliced

• 2 red peppers

• 1 large yellow onion

• 2 clove of garlic

• 8 cherry tomatoes

• 1/3 cup of extra virgin olive oil

• 8 black olives, sliced

• salt and ground pepper to taste

Instructions

1. Preheat oven to 400F/200 C.

2. Bake the eggplant, pepper and onion (all unpeeled) for 30 minutes.

3. The last 15 minutes add the garlic cloves, also unpeeled.

4. Put the vegetables in a paper bag and let cool.

5. Peel the vegetables.

6. Mash the eggplant and the pepper with the garlic, oil, salt and pepper. Set aside.

7. Blanch tomatoes in boiling water.

8. Cook for 30 to 60 seconds or until the tomato skins split open. Peel and set aside.

9. Cut the onion into strips.

10. In a big bowl unite all ingredients, give a good stir, adjust salt and pepper and serve.

Roasted White Turnips with Orange Sauce

Servings: 4

Preparation Time: 40 minutes

Ingredients

• 2 lbs of fresh turnips

• 1/4 cup of olive oil

• Salt and freshly ground pepper

• Sauce

• 1/4 cup of fresh orange juice

• 2 Tbs of olive oil

• 2 Tbsp of lemon juice and lemon peel

• dried tarragon to taste

Instructions

1. Preheat the oven to 400 F/200C.

2. Grease a baking dish with little oil.

3. Peel, rinse and chop the turnips, and season with the salt and pepper.

4. Place chopped turnips in a prepared baking dish.

5. In a bowl, whisk all ingredients for the sauce, and over the turnips.

6. Cover with foil and bake for about 30 minutes.

7. Allow it to rest for 10 minutes and serve.

Salty Cake with Rosemary

Servings: 6

Cooking Time: 40 minutes

Ingredients

• 1 1/4 tsp of fresh yeast

• 2 cups lukewarm water

• 1 Tbs sugar

• 3 Tbs olive oil

• 2 1/2 cups all purpose flour

• fresh rosemary

• 1 Tbs fresh lemon juice

• pepper

Instructions

1. Preheat oven to 420F/210 C.

2. In a bowl, dissolve the yeast in the water. Add the sugar and the olive oil and stir.

3. Slowly, add the flour until you get a sticky dough.

4. Cover the bowl with cuisine roll and leave in a warm place for 1 1/2 hours to raise.

5. Grease the oven sheet and spread the dough.

6. Leave it again to raise for half an hour.

7. Sprinkle on top some more olive oil, the rosemary, lemon and pepper.

8. Bake for about 20-25 minutes.

9. Let it cool, cut in square pieces and serve.

Savory Peas and Broccoli Puree

Servings: 6

Preparation Time: 30 minutes

Ingredients

• 2 Tbs olive oil

• 1 onion, chopped

• 1 cup fresh celery (chopped)

• 2 cups broccoli flowerets, cut into small pieces

• 1 1 cups green peas

• 2 cups water

• 2 cups vegetable broth

• Salt and ground pepper to taste

Instructions

1. Heat the oil in a pot over medium- high heat.

2. Sauté the onion with the pinch of salt for about 4 - 5 minutes.

3. Add celery and cook until tender.

4. Add the broccoli and stir.

5. Add the peas, stir well and pour broth and water.

6. Cover and cook 10 -12 minutes over medium heat.

7. Transfer mixture into high-speed blender, and blend until smooth.

8. Taste and adjust salt and pepper.

9. Serve immediately.

Sour Red Beans Salad

Servings: 6

Preparation Time: 10 minutes

Ingredients

• 1/2 lb of red beans, cooked

• 1 spring onion fine chopped

• 1 red bell pepper sliced

• 2 cucumber sliced

• fresh parsley finely chopped

• fresh basil finely chopped

• 2 Tbsp olive oil

• 1 Tbs  lemon juice

• salt and pepper to taste

Instructions

1. Place red beans in a large bowl.

2. Add all remaining ingredients and toss well.

3. Taste and adjust the salt and pepper.

4. Serve immediately.

Spanish Carrot - Garlic Soup

Servings: 6

Cooking Times: 35 minutes

Ingredients

• 2 Tbs olive oil

• 1 head of garlic, peeled and lightly crushed

• 6 cups vegetable broth

• 3 carrots, cut into slices

• 1 red bell pepper, thinly sliced

• salt and pepper to taste

Instructions

1. Heat the oil in a deep pot over medium-high heat.

2. Sauté the garlic with a pinch of salt for about 5 minutes.

3. Pour in 1 cup of vegetable broth, cover, and cook until the garlic is completely soft.

4. Mash the garlic with a fork into paste.

5. Pour in remaining broth and bring to a boil.

6. Add carrots and cook for 2 minutes, then add red pepper and simmer until vegetables are tender.

7. Taste and adjust salt and pepper to taste.

8. Serve.

Spicy Lentil Cream

Servings: 6

Cooking Times: 35 minutes

Ingredients

• 1 Tbs olive oil

• 1 tsp ground ginger

• 1 tsp cumin seeds

• 1 tsp chili flakes (chili flakes)

• 1 onion chopped into large squares

• 2 cloves garlic, finely chopped

• 2 carrots, peeled and cut into large chunks

• 1 ½  cups lentils  (soaked in cold water overnight)

• 1/2 gallon vegetable or chicken broth (or water)

• 1 lemon

Instructions

1. In a large pot heat the olive oil, add the ginger, cumin seeds and the chili flakes, let warm and let aroma for 1 minute.

2. Add onion and carrots, stir occasionally, brown for 5 minutes, add the garlic and brown for 1 minute.

3. Add lentils and cover with the stock completely.

4. Bring to a boil and cook on low heat for 15-20 minutes until the lentils are cooked.

5. Place lentils in the blender / juicer and blend until creamy.

6. Serve hot with lemon juice.

Spring Strawberries and Bananas Smoothie

Servings: 4

Preparation Time: 5 minutes

Ingredients

• 1 1/2 cup of fresh strawberries, cleaned and cut

• 2 ripe banana, frozen

• 1/2 cup  fresh baby spinach

• 1 1/2 cups of milk

• 1/2 cup of water

• 1 Tbsp honey strained (optional)

Instructions

1. Add all ingredients from the list above in your high-speed blender.

2. Blend until smooth and creamy.

3. Serve in a chilled glasses and enjoy!

Tomato Stamina Smoothie

Servings: 4

Preparation Time: 10 minutes

Ingredients

• 2 tomatoes, peeled and chopped

• 2 carrots, sliced

• 1 apple, peeled, chopped

• 1 cup of kale

• 1 medium and ripe banana

• 1 1/2 cups of water

• 1/2 cup fresh lemon juice

Instructions

1. Place all ingredients from the list in your fast-speed blender.

2. Blend until smooth well.

3. Serve.

Savory Red Potato Pancakes

Servings: 4

Cooking Time: 20 minutes

Ingredients

• 6 red potatoes

• 2 eggs from free-range chickens

• 2 Tbs of flour

• 1 tsp lemon juice

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1 small onion-optional

• Olive oil spray

Instructions

1. Wash the potatoes and peel the onion.

2. Grate the potatoes and onion into a bowl.

3. Squeeze any liquid as much as possible.

4. Add all ingredients to the bowl mix well.

5. Grease a non stick pan with the olive oil spray, and heat on medium-strong heat.

6. Pour 2 to 3 tablespoon of potato mixture for one pancake and press down with spatula.

7. Flip when one side is brown and crispy.

8. Serve hot.

Sweet Cherry and Strawberry Smoothie

Servings: 1

Preparation Time: 5 minutes

Ingredients

• 1 cup of milk

• 1 banana, cut into chunks

• 1/3 cup  of cherries pitted

• Handful of baby spinach leaves

• 1/4 cup fresh strawberries sliced

• 1 tsp of honey (optional)

Instructions

1. Add all ingredients in a high-speed blender.

2. Blend until completely smooth.

3. Serve and enjoy!

Tomato Spinach Soup

Servings: 4

Cooking Time: 25 minutes

Ingredients

• 1 1/4 frozen chopped spinach, thawed

• 2 cups diced tomatoes

• 1/2 cup  green bell pepper, chopped

• 1/2 cup onion, chopped

• 2 clove garlic, minced

• 1 Tbsp olive oil

• 1 tsp dry spice mix

• 2 1/2 cups water

• 1 Tbsp thyme sprigs (fresh)

• 1 Tbsp minced fresh basil

• Salt and freshly ground pepper, to taste

Instructions

1. In a large saucepan heat the oil over low-medium heat.

2. Cook garlic, bell pepper and onion until tender.

3. Stir in tomatoes, basil, water, thyme and black pepper.

4. Bring to a boil and then reduce heat, and simmer for10 minutes.

5. Stir in spinach and cook for further 5 to 7 minutes.

6. Adjust salt and pepper to taste.

7. Ladle into bowls and serve hot.

Total Green Zucchini Smoothie

Servings: 4

Preparation Time: 10 minutes

Ingredients

• 2 cups zucchini, peeled, chopped

• 1 small cucumber, chopped

• 1 banana, sliced

• 2 stalks celery, chopped

• 1 cup fennel bulb, shredded

• 1 1/4 cup of water

• 2 Tbsp of brown sugar

• Ice cubes optional

• Mint leaves, to garnish

Instructions

1. Add all ingredients in your fast-speed blender.

2. Blend until smooth and creamy or for about 45 seconds.

3. Garnish with mint leaves.

4. Serve.

Traditional Mollases Shortbreads

Servings: 28

Cooking Time: 45 minutes

Ingredients

• 1 cup olive oil

• 1 cup molasses

• 1 cup of sugar

• 1 tsp baking soda

• 1 tsp cinnamon

• 1 tsp cloves

• 2 Tbs ouzo

• 1 lb sifted flour

Instructions

1. Preheat oven to 340F/175C.

2. Line a baking dish with parchment paper.

3. In bowl, mix together the molasses, olive oil, sugar, cinnamon, cloves and dissolved baking soda in ouzo.

4. Slowly, add in the flour and start to knead until we have a pliable dough that does not stick to hands.

5. Make the shortbreads into shape of your choice.

6. Place the shortbread dough in prepared baking dish.

7. Bake in oven for 40 minutes until golden brown.

8. Before slicing, let it sit for 10 to 15 minutes.

Turnip Greens and Almond Salad

Servings: 2

Cooking Time: 20 minutes

Ingredients

• 3 cups turnip greens

• 1/2 cup of chopped almonds

• 1 Tbsp coconut oil

• 1 Tbsp lemon juice (freshly squeezed)

• sea salt and pepper to taste (optional)

Instructions

1. Wash, clean and chop the turnip greens.

2. Heat a frying skillet over medium heat and add oil when hot.

3. Add turnip greens to the hot skillet, along with chopped almonds.

4. Sauté, tossing occasionally, until the turnip leaves just begin to wilt.

5. Stir in lemon juice.

6. Season sea salt and freshly ground black pepper to taste.

7. Serve warm.

Only 2 Ingredients Banana Ice Cream

Servings: 6

Preparation Time: 15 minutes

Ingredients

• 6 ripe, frozen bananas

• 3/4 cup nuts finely chopped

Instructions

1. Place frozen bananas in high-speed blender.

2. Blend until bananas are creamy and smooth.

4. Add sliced or ground nuts and continue to blend for further 30 - 45 seconds.

5. Place banana mixture in a freezer-safe container with a lid.

6. Freeze for several hours (preferable overnight).

7. Serve and enjoy!

Vegan Green Machine Smoothie

Servings: 2

Preparation Time: 5 minutes

Ingredients

• 1 1/2 cups kale, loosely packed, stems removed

• 1 cup fresh spinach

• 1 endive, chopped

• 1 cucumber, sliced

• 1 ripe frozen banana

• 1 1/2 cup almond milk (or coconut milk)

• 1 tsp vanilla extract

• 2 Tbsp of granulated sweetener or to taste

Instructions

1. Place all ingredients from the list above in your fast-speed blender.

2. Blend until smooth well.

3. Serve.

Vegan Oat, Blueberry and Honey Bars

Servings: 12

Preparation Time: 50 minutes

Ingredients

• 4 Tbs olive oil

• 1/2 cup honey

• 1/4 cup brown sugar

• 1-1/2 tsp ground cinnamon

• 1 3/4 cups oats, uncooked

• 2 cups fresh blueberries

Instructions

1. Preheat oven to 350 F/175 C.

2. Lightly grease a square baking pan with olive oil.

3. Stir honey, brown sugar, oil and cinnamon in a saucepan over medium-high heat.

4. Bring to a boil; reduce heat and cook for 3 minutes; do not stir.

5. In a large bowl, combine oats and fresh blueberries.

6. Stir in honey mixture until thoroughly blended.

7. Spread the blueberry mixture into prepared pan, and place in oven.

8. Bake for about 35 to 40 minutes.

9. Remove from oven, cool completely, and cut into bars.

Flaxseed Eggplant Dip

Servings: 8

Cooking Time: 25 minutes

Ingredients

• 3 eggplants medium, peeled

• 6 Tbs of flaxseed flour

• 1 Tbs extra virgin olive oil

• 2 clove garlic

• 1 grated tomato

• 1 onion, finely chopped

• 1 cup of mayonnaise

• salt to taste

• water

Instructions

1. Place eggplant, chopped green onion, garlic, water and salt in a pot and bring to a boil.

2. Cover and cook over medium heat for 12-13 minutes, or until eggplant cubes are cooked and soft.

3. Drain in a strainer and allow to cool.

4. Remove from heat and add flaxseed meal.

5. Add the mayonnaise until smooth paste.

6. Keep refrigerated in glass bowl or container.

7. Serve.

Roasted Zucchini Humus

Servings: 8

Cooking Time: 25 minutes

Ingredients

• 2 large zucchini cut into slices

• 2 Tbs olive oil

• Salt and ground black pepper to taste

• 1 cup tahini from row sesame kernels

• 3 cloves garlic

• 2 Tbs lemon juice

Instructions

1. Preheat oven to 400 F/200 C.

2. Line a baking sheet with a parchment paper.

3. Place sliced zucchini on the baking sheet.

4. Drizzle with olive oil and season with salt and pepper.

5. Bake for 20 minutes.

6. Remove from oven and set aside to cool down.

7. Place the zucchini and remaining ingredients in a food processor and process until combined well.

8. Refrigerate in a glass bowl or jar for 2 to 3 hours before servings.

Warm Artichoke Salad with Herbs

Servings: 4

Preparation Time: 45 minutes

Ingredients

• 2 Tbsp olive oil

• 15 frozen artichoke hearth

• 1 cup of vegetable broth

• 2 onions, thinly sliced

• 2 cloves garlic chopped

• 2 Tbsp fresh lemon juice

• 1 Tbps chopped dill

• 1 Tbsp chopped tarragon

• 1 parsley, roughly chopped

• 1 lettuce head chopped fine

Instructions

1. Heat the oil in a pot and sauté the onions and garlic on medium-high heat about 4 - 5 minutes.

2. Add artichoke hearts, season with the salt and ground pepper, and saute for 3 to 4 minutes.

3. Add artichokes and onion mixture into a large bowl, and season with salt and pepper.

4. Add the vegetable broth, stir, cover and cook for 20 minutes on medium-low heat.

5. Remove artichoke mixture with the slot spoon into large bowl or container.

6. Pour the lemon juice and olive oil.

7. Add dill, tarragon, lettuce leaves and parsley; toss well.

8. Serve.

Table of Contents

Chapter 1 The Basics of Mediterranean Diet

A Vegan’s guide to Mediterranean Diet

What can I eat on the Mediterranean Diet?

What foods should I avoid on the Mediterranean Diet?

Can I drink wine and alcohol on the Mediterranean Diet?

How to make your diet more Mediterranean?

Chapter 2: 100 Mediterranean Vegan Diet recipes

"Apple Pie" Smoothie

Almond Peach Smoothie

Almond-Orange Salad

Breakfast Pancakes with Blueberries

Spanish Pepper Salad

Apple Cinnamon Cream

Almond Coconut Waffles

Artichokes with Fava Beans

Arugula Salad Smoothie

Autumn Salad with Pomegranate Dressing

Oven - Baked Breaded Dandelion Blossoms

Baked Multigrain Pasta with Zucchini

Oven-Baked Parsnip Fingers

Baked Sweet Potatoes with Smoked Paprika

Banana and Almond Cream

Basilio Zucchini Noodles with Feta

Blackberry and Ground Almonds Smoothie

Breaded Apple Slices

Broccoli, Basil and Mustard Dip

Brown Rice with Mushrooms and Tahini Sauce

Cabbage, Carrot and Chili Pepper Salad

Carrot and Celery Root Salad with Almonds

Salty-sweet Cashew Raisins Dressing

Chard Soup with Chickpeas

Cherry Tomato and Olives Salad

Cocoa Macadamia Bars

Cold Peppermint Cucumber Soup

Creamy Spinach-Chard Soup

Dark Coconut Rainbow Brownies

Delicious Kidney beans Burgers

Creamy Mediterranean Chowder

Vegan Salad with Quinoa and Fruits

Carrot and Orange Cookies

Dried Bittersweet Apple

Dried Fruit Power Bars

Garam Masala Eggplant Dip

Party Anise Fritters

Flaxseed-walnuts Honey Muffins

Fried Spicy Brussels Sprouts

Spring Garden Soup

Gingery Oat Porridge

Mustard Spiced Carrot Soup

Verde Apple Refreshing Smoothie

Green Beans with Tomato – Cinnamon Lunch

Green Waves Smoothie

Grilled Eggplant with Garlic and Parsley (pellet grill)

Grilled Red Potatoes with Parsley

Healthy Collard Greens Soup

Herbed Eggplant and Olives Burgers

Homemade Chia and Lemon Energy Bars

Rustic Corn Bread

Leek and Carrot Soup with Roasted Peanuts

Lentils, Cucumber and Pistachios Salad

Low Calories Mushroom Soup

Light Vegetable Cream Soup

Cretan Tomato Patties

Mediterranean Verdure Soup

Weight Loss Smoothie

Heathy Hemp Muffins

Nutmeg and Cinnamon Balls

Dry Olive - Rosemary Crackers

Homemade Nutty Coconut Bars

Power Toning Beverage

Powerful Green Cabbage Smoothie

Breakfast Pumpkin Porridge

Healthy Raw Avocado-Chocolate Cream

Raw Kohlrabi Dip

Chili Nutty Brownies

Pureed Fruit Bars

Red Giant Smoothie

Refreshing Eggplant-Kale Soup

Refreshing White Cabbage Salad

Hearty Beetroot and Strawberry Smoothie

Roasted Balsamic Radicchio Salad

Roasted Eggplant Soup

Roasted Mediterranean Salad

Roasted Pepper and Garlic Salad

Roasted Pumpkin and Mint Salad

Roasted Spicy Chickpeas with Orange

Oven-baked Vegetables Salad

Roasted White Turnips with Orange Sauce

Salty Cake with Rosemary

Savory Peas and Broccoli Puree

Sour Red Beans Salad

Spanish Carrot - Garlic Soup

Spicy Lentil Cream

Spring Strawberries and Bananas Smoothie

Tomato Stamina Smoothie

Savory Red Potato Pancakes

Sweet Cherry and Strawberry Smoothie

Tomato Spinach Soup

Total Green Zucchini Smoothie

Traditional Mollases Shortbreads

Turnip Greens and Almond Salad

Only 2 Ingredients Banana Ice Cream

Vegan Green Machine Smoothie

Vegan Oat, Blueberry and Honey Bars

Flaxee Eggplant Dip

Roasted Zucchini Humus

Warm Artichoke Salad with Herbs