healthy and delicious RECIPES...medium heat, until melted but not sizzling. Scoop two or three scant half-batter or ghee, for cooking pancakes cups of pancake batter into the skillet

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Cooking with GEROLSTEINER

healthy and delicious

RECIPES55

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Breakfast ..........................................................................................3

Soups ...................................................................................................8

Salads ................................................................................................ 13

Meat & Fish .......................................................................................25

Vegetarian .........................................................................................33

Desserts & Snacks ............................................................................48

Contents

Healthful food can be delicious, satisfying, and fun to prepare. The trick is to start simple! We’ve gathered some of our favorite recipes, which range from easy-peasy to moderate to make, but they all boost great fresh flavors. So whether, you’re a novice or completely comfortable creating culinary delights, you’ll find delicious home-inspired recipes in this collec-tion from our kitchen.

These recipes are not based on any one special diet, but celebrate a wide range of choices and just like our sparkling mineral water, the focus is on natural, fresh ingredients that taste great and are great for you!




Breakfast

Fruity Oatmeal ...................................................................................4

Spinach, Mango and Avocado Smoothie ..........................................5

Kiwi, Yoghurt and Chia Smoothie ....................................................5

Wild Berry Smoothie Bowl ...............................................................6

Double Berry-Date Buttermilk Smoothie .........................................6

Protein Pancakes ...............................................................................7




Preparation:

1. In a large, heavy saucepan, stir together the oats, cinnamon and milk.

Cook over medium-low heat until the oats have softened, about 10 minutes.

Stir regularly so oats don’t stick to the bottom of the pot. If the oats become

dry, add more milk or water, as needed.

2. Remove from the heat. Stir in the berries, walnuts, honey, chia seeds and

vanilla.

3. Scoop into bowls and sprinkle the pomegranate seeds on top. Serve hot.

4. You can also store the oatmeal in a covered container in the refrigerator

for up to one week.

Fruity Oatmeal

INGREDIENTS:• 3 cups steel-cut oats, gluten-free, if desired

• 1 tsp ground cinnamon

• 5 cups milk, or dairy alternatives such as almond, soy or oat milk, if desired

• 2 cups mixed berries, fresh or frozen, (about 8 oz)

• 1 cup chopped walnuts

• 1/4 cup honey, or to taste

• 1/4 cup chia seeds

• 1 tsp vanilla extract

• 1 cup pomegranate seeds (about 1 fruit), and other berries of choice.

GLUTEN FREE

8 SERVINGS

EASY

15 -20 MIN




Preparation:

1. Halve, peel and depit the mango and avocado and cut the fruit into large

pieces. Add to a blender.

2. Add all the remaining ingredients to the blender and secure the lid; blend

until smooth.

3. Pour into 2 large glasses and enjoy immediately.

Spinach, Mango and Avocado Smoothie

INGREDIENTS:• 1 mango

• 1 ripe avocado

• 2 cups spinach

• 1 cup Gerolsteiner

• 1/2 cup milk, or use dairy alternatives like almond, soy or oat milk, if desired

• Juice of half a lime

• 4 ice cubes

VEGETARIAN

2 SERVINGS

EASY

10 MIN

Preparation:

1. In a medium bowl, soak the chia seeds in the sparkling mineral water

for 30 minutes.

2. Place the chia seed mixture, the kiwis, yogurt and honey in a blender and

secure lid; blend until smooth.

3. Pour into 2 large glasses and enjoy immediately.

Kiwi, Yogurt and Chia Smoothie

INGREDIENTS:• 1/4 cup chia seeds

• 2/3 cup sparkling mineral water

• 2 kiwis, peeled and sliced (save 2 slices for garnish)

• 3 Tbsp yogurt

• 2 tsp honey

VEGETARIAN

2 SERVINGS

EASY

35 MIN




Preparation:

1. Puree the almond milk with the banana and berries in a blender.

2. Add avocado, chia seeds and coconut flakes.

3. Pour into a bowl and decorate with fresh ingredients. Here you can show

your creativity!

Tip: Before the bananas are frozen, they should definitely be peeled and

broken into small pieces. This makes it easier to puree the banana later.

Wild Berry Smoothie Bowl

INGREDIENTS:• 2/3 cup almond milk

• 1 banana, frozen

• 1 cup frozen mixed berry

• 1 Tbsp chia seeds

• 1 Tbsp coconut flakes

• 1/2 avocado

• fresh berries for topping

VEGAN

2 SERVINGS

EASY

15 MIN

Preparation:

1. Place all ingredients in a blender and secure lid; blend until smooth.

2. Pour into 2 large glasses, decorate with reserved fresh berries, and enjoy

immediately.

Double Berry-Date Buttermilk Smoothie

INGREDIENTS:• 1/2 cup buttermilk

• 1/4 cup Gerolsteiner

• 1/4 cup each raspberries and blueberries, save a few for garnish

• 4 soft pitted dates (if dates are not soft enough, soften in hot water)

• 4 ice cubes

VEGETARIAN

2 SERVINGS

EASY

5 MIN




Preparation:

1. In a medium bowl, whisk the eggs; add the mashed banana, protein

powder and Gerolsteiner and whisk until smooth.

2. In a large nonstick griddle or skillet, heat a tablespoon butter or ghee over

medium heat, until melted but not sizzling. Scoop two or three scant half-

cups of pancake batter into the skillet and fry each pancake until golden

brown on the underside, 2-3 minutes. Flip pancakes and cook the other

side until done in the middle and browned.

3. Transfer pancakes to a warmed serving plate.

4. Repeat with the remaining batter, adding a little more butter or ghee to

the griddle or skillet if needed.

5. Serve pancakes hot with yogurt and fresh fruits and berries.

Protein Pancakes

INGREDIENTS:• 2 large eggs

• 1 banana, mashed

• 2 Tbsp protein powder

• few drops Gerolsteiner for an extra-fluffy batter or ghee, for cooking pancakes

• Plain yogurt and fruits and berries, for serving

VEGETARIAN

2 SERVINGS

MEDIUM

15 MIN




Soups

Spicy T hai Noodle Soup ......................................................................9

Velvet Cauliflower soup ...................................................................... 10

Sweet Potato and Apple Soup ............................................................ 11

Pumpkin Soup with Pomegranate ..................................................... 12




Preparation:

1. In a large soup pot, heat oil over medium heat. Add the garlic, ginger, and

curry paste. Cook, stirring, 2 minutes, until fragrant. Stir in red onion and

cook until tender.

2. Add sweet potato, bok choy stalks and stock. Bring to a boil over medium-

high heat. Reduce the heat to low, cover and simmer for 5-7 minutes, or

until the sweet potato is tender.

3. Meanwhile, cook vermicelli according to the package directions. Drain

and set aside.

4. Once the sweet potato is tender, stir in the coconut milk, soy sauce and

brown sugar. Taste and adjust the seasonings as needed. Add the bok

choy greens and let wilt in the hot soup.

5. To serve, divide the rice vermicelli among four bowls. Ladle the soup and

vegetables over the noodles, then top with cilantro, lime wedges, peanuts

and a drizzle of hot sauce.

Spicy T hai Noodle Soup

INGREDIENTS:• 2 Tbsp vegetable oil

• 2 cloves garlic, minced

• 1 Tbsp grated fresh ginger

• 2 Tbsp Thai red curry paste

• 1 small red onion, thinly sliced (about 1 cup)

• 1 medium sweet potato (about 12 oz), peeled and cut into 1-inch cubes

• 1 bunch baby bok choy, stalks and leaves separated, both cut into 1-inch strips

• 4 cups vegetable stock

• 1 can (13.5 oz) coconut milk

• 1 Tbsp soy sauce

• 1/2 Tbsp brown sugar

• 4 oz rice vermicelli noodles

• Handful fresh cilantro, roughly chopped

• 1 lime, cut into wedges

• 1/4 cup peanuts

• Sriracha, or other preferred hot sauce

VEGAN

4 SERVINGS

EASY

30 MIN




This rich creamy vegetarian soup is inspired by one of Chef Thomas Keller’s

creations. You can use parsnips instead of cauliflower if you prefer.

Preparation:1. In a large soup pot, melt butter over medium heat. Add the onion, leek,

and cauliflower or parsnips and 1 teaspoon sea salt. Cook, stirring occasio-

nally, until vegetables are almost tender, about 20 minutes.

2. Stir in the half-and-half and stock and bring to a simmer over medium-high

heat. Reduce heat, cover and simmer 30 minutes, until tender.

3. Remove from heat and let cool about 5 minutes. Puree the soup, in bat-

ches, if necessary, in a food processor or blender until smooth and velvety.

4. Return puree to pot, season to taste with salt and keep warm over low

heat.

Beet Chip Garnish (Optional)

1. Set a wire rack over a baking sheet and line with paper towels.

2. In heavy, deep saucepan, heat 1 cup oil over medium heat. In small bat-

ches, fry beet slices, carefully turning them as the edges begin to curl.

Continue frying until bubbling subsides and slices are crispy, 1 to 2 more

minutes. Transfer cooked chips to the rack and season with salt. Repeat

with remaining beet slices, adding more oil if needed.

3. To serve, ladle warm soup into bowls and top with the beet chips and

parsley sprigs.

Velvety Cauliflower Soup

INGREDIENTS:• 3 Tbsp unsalted butter

• 1 medium onion, chopped

• 1 leek, white and light green parts, cut into 1”pieces, well rinsed of grit

• 1 large cauliflower, broken into florets (or 9 parsnips, peeled and cut into chunks)

• Sea salt

• 4 cups half-and-half (or 2 cups each milk and heavy cream)


For garnish (optional):

• 1 medium beet, peeled, halved and thinly sliced

• 1 - 2 cups sunflower oil, for deep-frying

• Flat-leaf parsley sprigs, for garnish

VEGETARIAN

6 SERVINGS

EASY

45 MIN




Preparation:

1. Peel the shallots and sweet potato and cut into small pieces.

2. Melt the butter in a soup pot or Dutch oven over medium heat. Add shal-

lots and sauté until translucent, 2-3 minutes.

3. Add the sweet potato and sauté for 2 minutes, stirring often, until lightly

golden. With slotted spoon, remove the vegetables from pot and set aside.

4. Deglaze the pot with 1 cup of stock, getting up all the browned bits.

5. Return the sweet potatoes and shallots and remaining 2 cups stock to the

pot and bring to a boil. Cover, reduce the heat to low and simmer for 10-

15 minutes, until the sweet potato is tender.

6. Meanwhile, peel the apples. Cut one apple into thin matchsticks. Sprinkle

with lemon juice.

7. Cut the second apple into cubes, add to the soup and simmer 2 minutes.

Remove from the heat; cool briefly.

8. Puree the soup, in batches if necessary, in a food processor or blender

until smooth. Return to the pot and reheat gently, season to taste with salt

and pepper and stir in the apple matchsticks.

9. Pour the soup into serving bowls and garnish with fresh basil leaves, if

desired. Serve immediately.

Sweet Potato–Apple Soup

INGREDIENTS:• 3 shallots

• 1 large sweet potato

• 2 Tbsp butter


• 2 medium Granny Smith apples

• Juice of a half lemon

• Salt and freshly ground pepper, to taste

• Basil leaves, for garnish

VEGETARIAN

2 SERVINGS

EASY

25 MIN




Preparation:

1. Heat the oil in a soup pot or Dutch oven over medium heat. Add the shal-

lot, garlic and ginger. Cook, stirring, until fragrant, about 2 minutes.

2. Add the pumpkin (or squash) and vegetable stock to the pot and bring

to a boil. Reduce the heat to low, cover and simmer until the pumpkin is

tender, about 20 minutes.

3. Stir in the coconut milk. Puree the soup, in batches if necessary, in a food

processor or blender until smooth. Return to the pot and warm gently. Stir

in the lemon juice and season to taste with salt, pepper and a pinch of

nutmeg.

4. Ladle the soup into bowls and spoon some pomegranate seeds into each.

Garnish with cilantro and sour cream, if desired, and serve hot.

Pumpkin Soup with Pomegranate

INGREDIENTS:• 2 Tbsp sunflower oil

• 1 shallot, chopped

• 2 garlic cloves, chopped

• 1 Tbsp minced fresh ginger

• 1 sugar pumpkin or kabocha squash, peeled, seeded and cut into cubes (or 12 oz pre-cut butternut squash)


• 1 cup coconut milk

• Salt, freshly ground pepper and ground nutmeg, to taste

• 1 lemon, juiced

• 1/2 cup pomegranate seeds

• Cilantro sprigs and sour cream, for garnish

VEGETARIAN

4-6 SERVINGS

EASY

45 MIN




Salads

Strawberry Avocado Salad ............................................................. 14

Glass Noddle Salad ............................................................................ 15

Asparagus Salad with Quinoa .......................................................... 16

Watermelon and Feta Salad ............................................................ 17

Summer Salad To Go ......................................................................... 18

Greek-Style Quinoa Salad ................................................................. 19

Citrus Endive Salad ...........................................................................20

Kale Salad with Pomegranate ........................................................21

Autumn Salad ....................................................................................22

Winter Squash and Apple Salad ......................................................23

Roasted Vegetable Salad ..................................................................24




Preparation:

1. In a small skillet or saucepan, bring the sugar and balsamic vinegar to

a boil over medium-high heat. Reduce heat to medium and simmer,

uncovered, for 5 minutes, until syrupy. Remove from the heat and let

cool. Stir in the oil.

2. Hull and slice the strawberries. Halve, pit and peel the avocado and cut it

into thin slices. Slice the mozzarella.

3. Arrange the mozzarella, strawberries and avocado on a plate. Drizzle with

the balsamic-oil mixture and season to taste with salt and pepper. Garnish

with fresh basil leaves, if desired.

Strawberry Avocado Salad

INGREDIENTS:• 2 Tbsp granulated sugar

• 1/3 cup balsamic vinegar

• 2 Tbsp extra-virgin olive oil

• 1 cup ripe strawberries

• 1 ripe avocado

• 1 ball of fresh buffalo mozzarella


• 3 basil sprigs (optional)

VEGETARIAN

1 SERVING

EASY

15 MIN




Preparation:

1. In a large bowl, pour hot water over the glass noodles and let them soak

for 10 minutes. Drain and return to bowl.

2. Cut the cucumber into 1/2-inch pieces. Add the cucumber, grape toma-

toes, red onion and cilantro to the noodles.

3. Add the lime juice and gently toss all ingredients together.

4. To serve, transfer the salad to a serving dish and garnish with the chopped

peanuts and sesame seeds.

Glass Noddle Salad

INGREDIENTS:• 2-1/2 oz glass noodles (also called cellophane noodles)

• 1/4 English cucumber

• 3 grape tomatoes, halved

• 1/4 cup slivered red onion

• 2 Tbsp chopped cilantro

• Juice of 1 lime

• 2 Tbsp chopped peanuts

• 1 tsp toasted sesame seeds

VEGAN

1 SERVING

EASY

20 MIN




Preparation:

1. In a medium saucepan, put 1-3/4 cups of water and 1⁄2 teaspoon salt. Bring to a boil over high heat. Stir in the quinoa, reduce the heat to low heat, cover and simmer for 15 minutes or until the water is absorbed. Fluff with a fork and let cool.

2. In a large bowl, combine the lime juice and 2 tablespoons oil. Stir in the quinoa and season to taste with salt and pepper.

3. Toast the cashews in a large, heavy skillet over medium heat, tossing, until lightly golden, about 3 minutes. Remove from the pan.

4. Heat the remaining 2 tablespoons oil in the same skillet, add the asparagus and sauté until tender, 4-5 minutes. Remove from the heat and season with salt and pepper to taste.

5. Add the asparagus, parsley, scallions and toasted cashews to the quinoa. Season with salt and pepper, mixing thoroughly. Add raspberries and toss again gently.

6. Serve on plates or bowls, garnishing with basil, if desired. Salad will keep for a couple of days in the refrigerator.

Asparagus Salad With Quinoa

INGREDIENTS:• 1 cup quinoa Salt and freshly ground pepper, to taste

• 1/4 cup lime juice

• 4 Tbsp olive oil, divided

• 1/4 cup cashews

• 1 bunch asparagus, trimmed and cut into 2-inch pieces

• 1 cup chopped flat-leaf parsley

• 2 scallions, cut into 1-inch pieces

• 1 cup raspberries

• 2 basil sprigs (optional)

VEGAN

2 SERVINGS

MEDIUM

40 MIN




Preparation:

1. In a salad bowl, mix the lime juice, oil and salt and pepper to taste.

2. Peel the watermelon, remove any seeds and cut it into small cubes.

3. Halve, pit and peel the avocado and cut it into cubes.

4. Add the watermelon and avocado to the dressing, mix gently and let

stand for a few minutes.

5. Add the feta cheese, black olives and mint; season again and toss gently

to serve.

Watermelon and Feta Salad

INGREDIENTS:• 1/2 lime, juiced

• 2 Tbsp olive oil


• 1/4 baby watermelon

• 1 small avocado

• 1/2 cup feta cheese, diced or crumbled

• 1/4 cup black olives

• 1 Tbsp fresh mint leaves

VEGETARIAN

1 SERVING

EASY

15 MIN




Preparation:

1. For the dressing, mix the lemon juice, oil and maple syrup in a jar with a

tight-fitting lid. Season to taste with oregano, salt and pepper. Screw on the

lid and shake to mix.

2. In a mason jar or container, layer the arugula, beans and radishes.

3. Close the jar or container, put the salad in a cool place and pour over the

dressing just before eating.

Summer Salad To Go

INGREDIENTS:For the dressing:

• 2 Tbsp lemon juice


• 1 Tbsp maple syrup

• Dried oregano, salt and freshly ground pepper to taste

For the salad:

• 1 handful of arugula

• 3/4 cup drained, canned white beans

• 1/2 bunch of radishes, quartered

VEGETARIAN

1 SERVING

EASY

15 MIN




Preparation:

1. In a medium saucepan, put 1-3/4 cups of water and 1⁄2 teaspoon salt.

Bring to a boil over high heat. Stir in the quinoa, reduce the heat to low,

cover and simmer for 15 minutes or until the water is absorbed. Remove

from the heat, fluff with a fork, transfer to a large dish and let cool.

2. Cut the cucumber and bell pepper into 1/2-inch pieces. Cut tomatoes into

wedges, about 6 per tomato.

3. Arrange the cucumber, bell pepper, tomatoes, parsley, red onion and

olives on top of the quinoa. Sprinkle with the feta cubes.

4. For the dressing: In a small bowl, whisk together the oil, vinegar, honey,

lemon juice, oregano and dill. Season to taste with salt and pepper.

5. Drizzle the salad with the dressing or serve it on the side, if preferred.

TIP: Put everything in a lunch box and refrigerate to be perfectly prepared for

the next day.

Greek-style Quinoa Salad

INGREDIENTS:• 1 cup quinoa


• 1/2 English cucumber

• 1 red bell pepper

• 2 small tomatoes

• 1/4 cup chopped flat-leaf parsley

• 3 Tbsp slivered red onion

• 1/2 cup black olives

• 1 cup 1-inch cubes feta cheese

For the dressing


• 1 Tbsp red wine vinegar

• 2 tsp honey

• 1 tsp lemon juice

• Pinch each dried oregano and dill

VEGETARIAN

2 SERVINGS

EASY

35 MIN




Preparation:

1. Cut the endives crosswise into strips. Cut peel and white pith from the

orange; cut out the segments from in between the membranes. Squeeze

juice from membrane for the dressing.

2. In small, heavy skillet, toast walnuts over medium heat until golden, 2 minu-

tes. Add honey and cook briefly to caramelize the walnuts. Transfer to a

plate and let cool.

3. For the dressing: Mix the ingredients in a small bowl and season to taste

with salt and pepper.

4. Combine the endives, orange segments and arugula on plates. Sprinkle

the walnuts on top and drizzle over the dressing. Serve.

Citrus Endive Salad

INGREDIENTS:• 2 Belgian endives, one purple-tipped, if available

• 1 orange

• 1 handful of walnuts

• 1 Tbsp honey

• 1 handful of arugula, coarsely chopped

For the dressing:

• 1/2 cup plain yogurt

• 1/4 cup orange juice

• 2 Tbsp extra-virgin olive oil

• 1 Tbsp honey


VEGETARIAN

2 SERVINGS

EASY

25 MIN




Preparation:

1. Cook the millet according to the package directions and let cool briefly.

Fluff with a fork.

2. In a small skillet, roast together the almonds and sunflower seeds over

medium heat, tossing, for about 3 minutes, until golden brown. Set aside.

3. Remove kale leaves from the stalks and cut leaves into bite-size pieces.

4. For the dressing: Mix together all ingredients in a small bowl and season to

taste with salt and pepper.

5. In a large bowl, combine the kale, millet, roasted nuts and seeds, pomeg-

ranate seeds and dried cranberries.

6. Toss with the dressing and serve.

Kale Salad with Pomegranate

INGREDIENTS:• 1/2 cup millet

• 1/4 cup whole almonds, roughly chopped

• 2 Tbsp sunflower seeds

• 5 oz kale

• Seeds from 1/2 pomegranate (about 1/4 cup)

• 2/3 cup dried cranberries

For the dressing:

• 1/4 cup olive oil

• Juice of 1/2 lemon

• 1/2 tsp Dijon mustard

• 1 Tbsp honey


VEGETARIAN

2 SERVINGS

EASY

25 MIN




Preparation:

1. In a small skillet, toast the walnuts over medium heat, tossing, for about 3

minutes, until golden brown. Tip out of the pan and roughly chop.

2. In a medium skillet, heat honey and olive oil with a tablespoon of water.

Add the pear slices and cook briefly over medium heat, turning often, until

lightly glazed. Set aside.

3. In a serving bowl, mix the arugula with about two thirds of the gorgonzola.

Sprinkle with the pomegranate seeds.

4. For the dressing: Put the remaining gorgonzola into a medium bowl. Add

the garlic, vinegar, walnut oil, honey and 1-2 tablespoons water and blend

with an immersion blender or whisk together. Season with salt and pepper.

5. Spoon the pear and any juices and the walnuts over the salad; toss gently

with the dressing and serve.

Autumn Salad

INGREDIENTS:• 1/4 cup walnuts

• 2 Tbsp honey or maple syrup

• 1/2 Tbsp olive oil

• 1 firm-ripe Bosc pear, cored and cut into thin slices

• 4 oz arugula

• 1 cup gorgonzola cheese, crumbled, divided

• 2 Tbsp pomegranate seeds

For the dressing:

• gorgonzola cheese

• 1/2 garlic clove, grated

• 1 Tbsp apple cider vinegar

• 1 Tbsp walnut oil

• 1 tsp honey


VEGETARIAN

2 SERVINGS

EASY

20 MIN




Preparation:

1. Crush the coriander seeds with the bottom of a heavy pot. Put in small sau-

cepan; add carrot and apple juice. Bring to a boil over medium heat and

simmer for 10-15 minutes until reduced. Strain into a bowl. Mix with 3 table-

spoons oil and salt and pepper to taste.

2. Preheat the oven to 350°F.

3. Halve, peel and seed the squash. Cut into 3-inch sticks and place on a

baking sheet. Drizzle with remaining 1 tablespoon oil; season with salt and

pepper. Roast for 15-20 minutes, until tender. In a small pan toast the pine

nuts in the oven, watching carefully, about 8 minutes.

4. Cut apples thin wedges and arrange on 4 plates.

5. In a large bowl, mix squash, arugula and pine nuts with the carrot dressing.

Spoon onto plates and serve.

Winter Squash and Apple Salad

INGREDIENTS:• 2 tsp coriander seeds

• 1-1/4 cups carrot juice

• 2/3 cup apple juice

• 4 Tbsp olive oil, divided


• 1 small red kuri squash or a small butternut squash

• 4 oz arugula

• 1/3 cup pine nuts

• 2 tart apples

VEGAN

4 SERVINGS

EASY

30 -40 MIN




Preparation:


2. Peel the carrots, leaving 1/8-inch of the green top; halve carrots length-

wise. Trim fronds from fennel and slice bulb lengthwise.

3. In a small bowl, mix maple syrup, olive oil and garlic. Mix all the vegetables

in a large, rimmed baking sheet. Pour the maple mixture over. Season with

salt and pepper and toss. Place herb sprigs on top.

4. Bake for 15 minutes. Add the pine nuts, toss, and bake 15-20 more minutes

until tender and browned. Remove from the oven and discard the herb

sprigs. Mix the arugula with the roasted vegetables and arrange the vege-

tables on a serving plate.

5. Tear the mozzarella roughly into pieces or, for small mozzarella balls,

cut them in half and place on top. Whisk the walnut oil, vinegar and

maple syrup together. Drizzle over the salad, seasoning with more salt

and pepper.

6. Serve hot.

Roasted Vegetable Salad

INGREDIENTS:• 8 oz medium carrots with green tops

• 1 medium beet, peeled and quartered

• 1 small fennel bulb

• 1/3 cup maple syrup



• 2 cloves garlic, crushed

• 3 shallots, quartered

• 3 sprigs of rosemary

• 3-4 sprigs of fresh thyme

• 2 Tbsp pine nuts

• 1-2 handfuls of arugula

• 5 oz fresh buffalo mozzarella

• 2 Tbsp walnut oil

• 2 Tbsp white wine vinegar

• Dash of maple syrup

VEGETARIAN

2 SERVINGS

MEDIUM

80 MIN




Meat & Fish

Chorizo and Tomato Omelet with Arugula Salad ............................26

Pasta and Bacon in Herby Broccoli Pesto ........................................27

Chicken, Cucumber and Celery Salad on Couscous ..........................28

Grilled Salmon Kebabs ......................................................................29

Roasted Salmon Packets ...................................................................30

Spicy Shrimp, Pea and Fennel Stir-Fry ............................................31

Poke Bowl with Salmon ....................................................................32




Preparation:

1. Prepare the salad: In a small skillet, toast the walnuts over medium heat,

tossing, about 3 minutes, until golden brown. Tip onto a plate to cool.

2. In a salad bowl, whisk together the oil, lemon juice, honey, mustard, and

season with salt and pepper to taste. Add the arugula, toasted walnuts

and red onion and toss to mix. Set aside.

3. For the omelet: In a medium nonstick pan, add 1 tablespoon olive oil. Put

over medium heat and sauté the chorizo, turning, until lightly browned,

about 4 minutes. Add the cherry tomatoes, bell pepper, scallion, marjoram

and jalapeño (if using), and cook, stirring often, until tender. Transfer to a

small bowl.

4. In a medium bowl, beat the eggs and season with salt and pepper.

5. Add the remaining 1 tablespoon oil to the same pan, and return to me-

dium heat. Pour in the egg mixture and cook until set on the bottom, lifting

up the edges to allow uncooked egg to flow underneath, 2-3 minutes. Add

chorizo and vegetables to one side of the egg.

6. Sprinkle the pecorino over all and let melt, about 1 minute, then carefully

fold omelet in half and transfer to a plate.

7. Serve immediately with the salad.

Chorizo and Tomato Omelet with Arugula Salad

INGREDIENTS OMELET:• 2 Tbsp olive oil, divided

• 1 chorizo (or other spicy sausage), cut into 1/4” slices

• 1 cup colorful cherry tomatoes, halved

• 1/2 cup diced red bell pepper

• 1 scallion, sliced

• 1 tsp minced fresh marjoram

• 1 small jalapeño pepper, minced

• 3 large eggs

• 1/4 cup grated pecorino cheese


INGREDIENTS SALAD:• 1/4 cup walnuts, roughly chopped


• 2 Tbsp fresh lemon juice

• 1/2 Tbsp honey

• 1/2 tsp Dijon mustard

• 4 oz arugula

• 1/2 cup chopped red onion

2 SERVINGS

MEDIUM

20 MIN




Preparation:

1. In a large skillet, fry the bacon over medium heat until crisp.

Drain on paper towels. Cool and crumble into pieces.

2. Bring a large pot of salted water to a boil. Cook broccoli florets until

tender, 3-5 minutes. Lift out with slotted spoon and drain, reserving the hot

cooking liquid. Place broccoli in large bowl of ice water to cool quickly.

Drain again and chop.

3. Return cooking liquid to a boil. Add spaghetti and cook according to the

package instructions. Drain, reserving 1 cup pasta cooking water. Return

spaghetti to pot and cover to keep warm.

4. Meanwhile, put broccoli, garlic, pine nuts, parsley, mint in a blender or

food processor. Process, pouring the oil through the feed tube, to a fairly

smooth paste, adding more oil or pasta water, if needed. Season with salt

and pepper to taste.

5. Toss the spaghetti with the pesto and enough pasta water to loosen it.

Portion into serving bowls. Sprinkle with shaved parmesan and bacon

pieces and serve.

Pasta and Bacon in a Herby Broccoli Pesto

INGREDIENTS:• 6 slices bacon

• 1 Ib broccoli florets

• 1 lb spaghetti

• 2 garlic cloves, cut up

• 1 cup pine nuts

• 1 bunch of flat-leaf parsley, roughly chopped

• 1/4 cup mint leaves, loosely packed


• Salt and freshly ground pepper

• 2/3 cup shaved Parmesan cheese

4-6 SERVINGS

EASY

20 MIN




Preparation:

1. In a deep skillet, put the 3-1/2 cups stock, lemon slices, bay leaves and pep-

percorns, bring to a gentle boil over medium heat. Add chicken and

simmer for 5 minutes. Remove from the heat and allow the chicken to rest,

covered, for another 10 minutes or until cooked through.

2. Meanwhile, in a medium saucepan, bring the remaining 1-1/2 cups stock to

a boil. Remove from the heat, stir in the couscous, oil, and salt and pepper

to taste. Cover. Let stand 10 minutes. Fluff the couscous with a fork.

3. Shred the chicken into bite-sized pieces, and in a large bowl, mix the

chicken with the cucumber, celery, parsley and mint.

4. For the dressing, in a medium bowl, stir all ingredients and season with salt.

5. Spoon couscous onto plates, and top with chicken and vegetable salad.

Drizzle the yogurt dressing over all and serve.

Chicken, Cucumber and Celery Salad on Couscous

INGREDIENTS:• 3-1/2 cups plus 1-1/2 cups chicken stock

• 1 lemon, thinly sliced

• 2 bay leaves

• 1 tsp black peppercorns

• 3 skinless, boneless chicken breast halves

• 1-1/2 cups whole-wheat couscous

• 1 tsp olive oil


• 1 English cucumber, cut into 2” strips

• 2 stalks celery, cut into 1/2” slices

• 1 bunch of flat-leaf parsley, finely chopped

• 1/4 bunch fresh mint, finely chopped

For the dressing

• 1-1/4 cups plain yogurt

• 2/3 cup crumbled feta cheese


• 2 Tbsp water

6 SERVINGS

EASY

30 MIN




Preparation:

1. Cut the salmon into 2-inch cubes. Sprinkle with lemon juice and season

with salt and pepper to taste

2. Cut the bell peppers and red onions in rough 2-inch squares.

3. Thread salmon and vegetables evenly onto the skewers. Place the skewers

on a rimmed baking sheet and drizzle all over with the oil.

4. Heat a barbecue grill or broiler. Grill or broil skewers, turning once, until

the salmon is just cooked in the thickest part and the peppers and red

onion pieces are tender and lightly charred. Serve hot with fresh bread.

Grilled Salmon Kebabs

INGREDIENTS:• 2 lb skinned salmon fillet

• 1 lemon, juiced


• 8 to 12 metal or soaked bamboo skewers

• 2 bell peppers, red or yellow

• 2 red onions


4 SERVINGS

EASY

50 MIN




Preparation:

1. Preheat the oven to 400°F. Cut 2 large heart-shaped pieces of parchment

paper or foil, and place them on a baking sheet. Fold the parchment or foil

in half down the middle.

2. In a small bowl, mix the cherry tomatoes, scallions and garlic. Spoon half of

the mixture onto one side of each parchment piece. Top with thyme sprigs.

3. Place a piece of salmon on top of each. Slice half the lemon; juice the

other half. Mix lemon juice and oil. Season salmon with smoked salt, to tas-

te, and crushed red pepper and drizzle with lemon-oil mixture. Top with

lemon slices.

4. Fold the parchment or foil over the salmon and vegetables and crimp the

rounded edge tightly closed.

5. Bake for 15-18 minutes, depending on how you’d like the salmon cooked.

The package should puff up.

6. Carefully open each packet to let some steam out, transfer packets to

plates and serve immediately. A green salad is a perfect accompaniment.

Roasted Salmon Packets

INGREDIENTS:Parchment paper or foil

• 1/2 cup cherry tomatoes, halved

• 1/2 cup sliced scallions

• 1 clove garlic, thinly sliced

• 6 sprigs thyme

• 2 8-oz salmon fillets, skinned

• 1 lemon


• 1 tsp smoked salt, or to taste

• 1/2 tsp crushed red chili flakes

2 SERVINGS

MEDIUM

30 MIN




Preparation:

1. Heat a wok or large, heavy skillet over medium-high heat. When hot, add

the the oil and heat until shimmering, but not smoking.

2. Add the fennel and stir-fry until slightly golden, 3-4 minutes. Season with

salt and pepper and stir in scallions. Stir-fry until they start to color,

about 1 minute.

3. Add the shrimp, garlic, and chili. Season with salt and pepper. Stir-fry until

shrimp turn slightly pink, 2-3 minutes depending on the size of the shrimp,

take care not to overcook. Toss in the snow peas and green peas; cook

and stir another 1-2 minutes, until the vegetables are crisp-tender and the

shrimp is opaque in the thickest part.

4. Drizzle with the lemon juice and chopped parsley, adjust seasoning as

needed.

5. Serve immediately, with a fresh green salad, brown rice or millet.

Spicy Shrimp, Pea and Fennel Stir-Fry


• 2 fennel bulbs, fronds removed, halved, cored and thinly sliced lengthwise


• 4 scallions, cut into 1” diagional pieces

• 1 lb jumbo shrimp, peeled and deveined, tails left on

• 2 garlic cloves, thinly sliced

• 2 fresh red chilies, roughly chopped, seeded if you like

• 3 cups snow peas, strings removed

• 2 cups green peas, fresh or frozen, (blanched if fresh)


• 1 bunch flat-leaf parsley, roughly chopped

4 SERVINGS

EASY

15 MIN




Preparation:

1. In a large pot, cook the rice according to package directions. Fluff with a

fork and set aside.

2. Season the salmon lightly with salt. In a medium bowl, mix the vegetable

oil, rice vinegar and sesame oil. Add the salmon and toss gently to mix.

Taste, adding soy sauce, if you wish.

3. Peel the mango, cut the fruit off the pit and cut fruit into ½-inch cubes.

Halve, pit and peel the avocado; cut into 1/2-inch cubes.

4. Spoon rice into 4 bowls, devidly evenly. To each, arrange a small pile of

salmon (and sauce), avocado, mango, cucumber, edamame and

red onion.

Drizzle any remaining sauce on top and garnish with black sesame seeds.

Poke Bowl with Salmon

INGREDIENTS:• 1 cup basmati rice

• 1 lb fresh sushi-quality salmon fillet, skinned, cut into small cubes

• Salt, to taste

• 2 Tbsp vegetable oil

• 2 Tbsp rice vinegar

• 1/2 teaspoon toasted sesame oil

• Soy sauce, to taste

• 1 mango

• 1 avocado

• 1/2 English cucumber, cut into 1/2” cubes

• 1 cup cooked, shelled edamame (soybeans)

• 1/4 red onion, thinly sliced

• 1 Tbsp black sesame seeds

4 SERVINGS

EASY

45 MIN




VegetarianAsparagus Quiche ..............................................................................34Falafel Bowl ......................................................................................35Baked Stuffed Sweet Potatoes ........................................................36Poke Bowl with Crispy Tofu .............................................................37Stuffed Kohlrabi ...............................................................................38Cauliflower Curry ..............................................................................39Porcini Mushroom Risotto ...................................................................40Quinoa With Mushrooms, Spinach and Cashews .............................41Vegan Noodle Casserole .....................................................................42Savoy Cabbage Risotto .....................................................................42Chinese Cabbage Noodles ..................................................................43Squash Quiche ....................................................................................44Quinoa Pumpkin Bowl ........................................................................45Winter Vegetable Quiche ...................................................................47




Preparation:

1. Preheat the oven to 375° F.

2. Fit the pie dough into a 9-inch pie plate or fluted tart pan and refrigerate

while making the filling.

3. For the filling: Place the asparagus on a baking sheet lined with parchment

paper. Brush with oil and sprinkle with salt. Roast until asparagus is tender,

8-12 minutes, depending on thickness. Remove from the oven and let cool.

4. In a large bowl, whisk together the eggs and half-and-half. Whisk in the

grated cheeses. Whisk in the lemon zest, fresh herbs, nutmeg and ½ tea-

spoon each salt and pepper until well blended.

5. Arrange the asparagus on the crust. Pour the egg mix evenly over the

asparagus.

6. Bake the quiche on the middle oven rack for 30-35 minutes until puffed

and set but still a little soft in the center.

7. Remove from the oven, and let cool on a wire rack. Cut into wedges to

serve.

Asparagus Quiche

INGREDIENTS:• Pie dough for a 9” pie

For the filling:

• 1 bunch medium-thickness asparagus (about 12 oz), tough ends trimmed

• 1 tsp olive oil


• 3 large eggs

• 1-1/4 cups half-and-half

• 1/4 cup grated Parmesan cheese

• 1/4 cup grated Romano cheese

• 1 tsp grated lemon zest

• 1 Tbsp chopped fresh tarragon

• 1 Tbsp fresh thyme leaves

• 1 dash nutmeg

VEGETARIAN

4 SERVINGS

MEDIUM

90 MIN




Preparation:

1. Bring a medium saucepan of salted water to a boil over high heat. Lower in

the eggs and cook until medium-soft or as you like. Once cooked, cool in

cold water to cool, then peel and cut in half.

2. Halve the beet and cut into strips. Cut the radishes into thin slices. Coarsely

grate the carrot. Cut radicchio into fine strips. Cut the celery on the diago-

nal into thin slices.

3. In a large skillet, heat the oil over medium heat. Add the falafel and fry until

golden brown and heated, turning frequently, 6-8 minutes.

4. In a small bowl, whisk together the tahini, juice of half the lemon (cut the

rest into wedges and 3 to 4 tablespoons water to a creamy consistency.

Season with salt to taste.

5. In two deep bowls, divide the brown rice. Arrange the vegetables and egg

halves evenly across the top. Add the falafel and drizzle with tahini sauce.

6. Garnish with black sesame seeds and wedges of lemon.

Falafel Bowl

INGREDIENTS:• Salt

• 2 large eggs

• 2 cooked medium beets

• 4-5 radishes, trimmed

• 1 medium carrot, peeled

• 1/4 radicchio

• 1 celery stalk


• 12 small falafel

• 1 Tbsp tahini

• 1 lemon

• 1 cup cooked brown rice

• 1 tsp black sesame seeds

VEGETARIAN

2 SERVINGS

EASY

50 MIN




Preparation:

1. Preheat the oven to 400° F. Line a baking sheet with foil or parchment

paper.

2. Prick the sweet potatoes several times with a fork. Sprinkle well with some

sea salt and bake about 1 hour, or until soft.

3. Meanwhile, mix the yogurt, chives, lemon juice, honey and salt and pep-

per to taste. Stir in the bell pepper.

4. Cut a slit in the sweet potatoes and spoon some of the yogurt mixture into

each. Line plates with lettuce and place the sweet potatoes on the plates.

Sprinkle with corn and walnuts, and serve hot.

Baked Stuffed Sweet Potatoes

INGREDIENTS:• 2 medium sweet potatoes, scrubbed

• Coarse sea salt and freshly ground pepper, to taste

• 1 cup plain Greek yogurt

• 1 Tbsp snipped fresh chives


• 1 tsp honey

• 1/4 cup chopped red bell pepper

• Soft lettuce leaves

• 1/2 cup drained canned corn kernels

• 1/2 cup toasted walnuts, broken with fingers

VEGETARIAN

2 SERVINGS

EASY

70 MIN




Preparation:


2. Peel sweet potato and cut into small cubes. Place in a small ovenproof

dish, sprinkle with and salt to taste and bake until tender, about 20 minutes.

Remove from the oven and set aside.

3. In a large pot, cook the rice according to the package directions. Fluff with

a fork.

4. Halve, pit and peel the avocado, cut it into thick slices. Cut the cucumber

into small cubes.

5. Pat the dry tofu and cut into small cubes. Heat 1 tablespoon neutral oil in a

nonstick skillet; add the tofu and fry 3-4 minutes, turning often, until lightly

crisp. Remove from the heat.

6. In a small bowl, mix the remaining 3 tablespoons neutral oil, rice vinegar,

lime juice, sesame oil and soy sauce to taste.

7. Divide the rice among 4 bowls. Arrange the avocado, cucumber, grape

tomatoes, sweet potato and tofu on the top. Drizzle with the dressing and

sprinkle with black sesame seeds. Serve.

Poke Bowl with Crispy Tofu

INGREDIENTS:• 1 large sweet potato

• 4 Tbsp plus 1 tsp neutral vegetable oil

• Salt

• 1 cup basmati rice

• 1 avocado

• 1 English cucumber

• 1 lb tofu

• 2 Tbsp rice vinegar

• 1 lime, juiced

• 1/2 tsp toasted sesame oil

• Soy sauce, to taste

• 1 cup grape tomatoes, halved

• 1 tbsp black sesame seeds

VEGAN

4 SERVINGS

EASY

45 MIN




Preparation:

1. Trim and peel kohlrabi and cut in half crosswise. Cook in boiling salted

water for 10-15 minutes until tender. Transfer to a plate, let cool briefly,

then carefully hollow out with a small spoon, leaving “containers” with a

1/4-inch-thick shell. Place halves in a single layer in a pie plate or other

baking dish.


3. Heat the oil in a large skillet over medium heat. Add half the shallots and

saute until tender. Add the spinach, in batches, if necessary, and cook,

tossing, until just wilted. Remove from heat, cool briefly, then roughly chop.

4. Transfer spinach to a medium bowl and mix in the egg and feta. Season

with salt, pepper and nutmeg. Spoon evenly into the kohlrabi halves.

5. Bake for 20-30 minutes until heated through and the feta is lightly browned.

6. Meanwhile, melt butter in a heavy, medium saucepan over medium heat.

Add the remaining shallot and sauté until tender. Add flour; cook and stir

for 1 minute. Add the cream, whisk well to blend and bring to a simmer;

cook 1 to 2 minutes, stirring, until thickened. Season with salt, pepper and

nutmeg.

7. Transfer the filled kohlrabi to plates. Serve with sauce.

Stuffed Kohlrabi

INGREDIENTS:• 2 medium kohlrabi



• 2 shallots, chopped, divided

• 8-oz bag spinach

• 1 large egg, beaten

• 1-1/2 cups crumbled feta

• Dash of ground nutmeg

• 2 Tbsp butter

• 2 Tbsp all-purpose flour

• 1 cup heavy cream

VEGETARIAN

2 SERVINGS

EASY

50 -60 MIN




Preparation:

1. In a large pot or Dutch oven, heat the oil over medium heat. Add the

ginger and curry powder and cook, stirring, for 1 minute, until fragrant.

2. Stir in the cauliflower, sweet potato, yellow potatoes and dried chilies;

season well with salt and pepper and sauté briefly, 1-2 minutes.

3. Add coconut milk and 1 cup water, and stir making sure nothing is sticking

to the bottom of the pot. Bring to a boil, cover, reduce the heat to low and

simmer, stirring occasionally, for 15-20 minutes, until tender.

4. For the rice: Cook the rice according to the package directions, adding

the cardamom pods. Fluff with a fork and set aside. Remove cardamom if

you wish.

5. Add the tomatoes to the curry, taste for seasoning, cover and cook for

anther 2-3 minutes, until the tomatoes break down.

6. Divide the rice among dinner plates and top with the curry. Sprinkle with

cilantro and serve with lime wedges.

Tip: This curry keep well in the refrigerator.

Cauliflower Curry


• 1” fresh ginger, peeled and grated

• 3 Tbsp curry powder

• 1 medium cauliflower, broken into florets

• 1 medium sweet potato, peeled, cut into cubes

• 4 small yellow potatoes, halved or quartered

• 1-2 dried red chilies (to taste)


• 1 cup coconut milk

• 3 medium plum tomatoes, cut into cubes

• Cilantro sprigs, for garnish

• 1 lime, cut into wedges, for garnish

For the rice:

• 1-1/2 cups basmati rice

• 3 cardamom pods

VEGAN

4 SERVINGS

EASY

60 MIN




Preparation:

1. Soak dried porcini in 3/4 cup boiling water for 30 minutes. Lift mushrooms

from liquid; chop. Strain liquid through coffee filter, discarding last few

drops.

2. Pluck rosemary leaves from one sprig and chop. Finely chop 1/3 of the fresh

mushrooms and slice the remainder. If small, keep them whole.

3. Bring stock to a boil in a small saucepan; keep warm.

4. Heat oil and 1 tablespoon butter in large, heavy saucepan over medium-

high heat. Add shallot and saute until tender. Add rice; cook and stir until

well coated. Stir in vinegar and lemon juice. Pour in a ladle of stock.

5. Add porcini and soaking liquid, chopped rosemary, chopped fresh mush-

rooms and lemon zest. Cook, stirring, for 2 to 3 minutes, until the liquid is

mostly absorbed. Reduce heat to medium. Add another ladleful of stock

and cook, stirring, until nearly absorbed.

6. Continue adding hot stock, stirring until rice is just tender and creamy,

about 20 minutes. If necessary, pour in some hot water. Off heat, stir in the

grated Parmesan and season with salt and pepper to taste.

7. Melt remaining butter in a large skillet. Sauté the sliced mushrooms with

the rosemary sprig until golden brown. Season with salt and pepper. Spoon

mushrooms over risotto, sprinkle with shaved Parmesan and serve hot.

Porcini Mushroom Risotto

INGREDIENTS:• 1/4 cup dried porcini mushrooms

• 2 sprigs rosemary

• 3 cups fresh exotic mushrooms, such as cremini and chanterelles



• 2 Tbsp butter, divided

• 1 shallot, chopped

• 2/3 cup Arborio rice

• 1 Tbsp white wine vinegar

• Grated zest and juice from ½ lemon

• 3/4 cup grated Parmesan cheese, plus shaved Parmesan, for topping


VEGETARIAN

4 SERVINGS

MEDIUM

60 MIN




Preparation:

1. Heat 1 tablespoon oil over medium-high heat in a heavy, medium

saucepan. Add the shallots and garlic and cook, stirring, until tender,

about 3 minutes.

2. Add the quinoa and cook, stirring, until well coated. Pour in the broth and

1/4 teaspoon salt. Bring to a boil, reduce the heat to low, cover and simmer

for 15-20 minutes, until the quinoa is tender and the liquid is absorbed. Fluff

with a fork and set aside.

3. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over

medium-high heat. Add the mushrooms and cook, stirring often, until

tender and any water has evaporated, about 5 minutes. Add the spinach,

in batches, if necessary, and cook, tossing, until wilted. Season to taste with

salt and pepper.

4. Stir the spinach mixture and the grated cheese into the quinoa. Serve,

topped with the cashews. Sprinkle some pecorino or Parmesan on top.

Quinoa with Mushrooms, Spinach and Cashews

INGREDIENTS:• 2 Tbsp olive oil, divided

• 2 shallots, chopped

• 2 garlic cloves, minced

• 1 cup quinoa

• 1-3/4 cups vegetable broth


• 1 cup sliced button mushrooms

• 3 cups fresh spinach leaves

• 1 handful of cashews, toasted

• 1 cup grated pecorino or Parmesan cheese, plus shaved cheese, for garnish

VEGETARIAN

GLUTEN FREE

1 SERVING

EASY

35 MIN




Preparation:

1. For the tomato sauce: Combine meat substitute and boiling stock in a

bowl. Let stand for 10 minutes until softened and stock is nearly absorbed.

Strain, pressing out remaining liquid.

2. Heat oil in a large, deep skillet or Dutch oven over medium-high heat.

Sauté the onion and garlic until tender. Stir in dried herbs; sauté 30 seconds.

Add the meat substitute; cook, stirring often, until heated through.

3. Reduce heat to medium; blend in tomato paste. Add crushed tomatoes

and bring to a simmer. Cook, stirring often, for 10 minutes. Season to taste

with salt and pepper. Set aside.

4. For the white sauce: Melt margarine in medium saucepan over medium-

low heat. Add flour; cook and stir 30 seconds. Whisk in creamer and cook,

stirring, until sauce bubbles and thickens. Season with nutmeg and salt and

pepper to taste. Remove from heat.

5. Preheat oven to 350°F. Grease a 13 x 9-inch baking dish.

6. Cook rigatoni according to package directions. Drain. Pour into prepared

baking dish. Pour tomato sauce over it and mix everything well. Spread

the white sauce on top and sprinkle with cheese. Bake the casserole for

30-40 minutes until heated through and the cheese melts. Don‘t be surpri-

sed if it doesn‘t melt like cheese made from milk. But the casserole still turns

golden brown.

7. Remove from the oven and serve, garnished with basil sprigs.

Vegan Noodle Casserole

INGREDIENTS:TOMATO SAUCE:

• 1 cup ground meat substitute of choice

• 3/4 cup boiling vegetable stock


• 1 large onion, chopped

• 1 clove garlic, minced

• 1 tsp dried oregano

• 1 tsp dried thyme

• 3 Tbsp tomato paste

• 3 cups crushed canned tomatoes


• 1 cup non-dairy creamer

WHITE SAUCE

• 3 Tbsp margarine

• 3 Tbsp all-purpose flour

• 1 cup non-dairy creamer

• Dash ground nutmeg

• 1 lb rigatoni

• 1 cup shredded vegan pizza cheese

• Basil sprigs, for garnish

VEGAN

6 SERVINGS

MEDIUM

90 MIN




Preparation:

1. Remove the outer leaves from the cabbage. Halve the cabbage remove

the core, and cut the cabbage into fine strips.

2. Put stock in medium saucepan and bring to a boil; keep warm.

3. In a large saucepan, heat the butter and olive oil over medium-high heat.

Add the rice and cook, stirring, for 2 to 3 minutes, until well coated. Reduce

the heat to medium.

4. Add a ladleful of hot stock and cook, stirring, until nearly absorbed. Conti-

nue adding hot stock and stirring, 15-20 minutes, until the rice is almost

tender and becoming creamy.

5. Stir in the cabbage; cook and stir over low heat until tender. Stir in the

cream and bring just to a simmer, cooking and stirring until everything is

tender.

6. Sprinkle with the shaved Parmesan and serve hot.

Savoy Cabbage Risotto

INGREDIENTS:• 1 medium head savoy cabbage

• 3-1/3 cups vegetable stock

• 2 Tbsp butter


• 1 cup Arborio rice

• 1/3 cup heavy cream

• 1/2 cup shaved Parmesan cheese


VEGETARIAN

GLUTEN FREE

2 SERVINGS

MEDIUM

40 MIN




Preparation:

1. Cook the udon noodles according to package directions, drain, return to

the pot and cover.

2. Heat the sunflower oil in a wok or large skillet over high heat. Add the Napa

cabbage, ginger, garlic and a dash of soy sauce and stir-fry until tender.

3. Add the udon noodles and peanuts. Toss until heated. Squeeze half the

lime into a small bowl, stir in the sesame oil and add to the cabbage

mixture; toss to mix. Season with more soy sauce if necessary.

4. Cut remaining lime half into wedges. Sprinkle the cabbage with the scalli-

ons and serve with lime wedges. Enjoy!

Chinese Cabbage Noodles

INGREDIENTS:• 8 oz udon noodles (Japanese wheat noodles)

• 2 Tbsp sunflower oil

• 1 lb Napa cabbage, finely shredded

• 1” fresh ginger, peeled and chopped

• 2 cloves garlic, minced

• Soy sauce

• 1 handful of unsalted peanuts

• 1 lime

• 2 tsp toasted sesame oil

• 2 scallions, thinly sliced diagonally

VEGAN

GLUTEN FREE

4 SERVINGS

EASY

15 MIN




Preparation:

1. Fit the pie dough into a 9-inch pie plate or fluted tart pan and refrigerate

while making the filling.

2. For the filling: Preheat the oven to 350°F.

3. Halve and seed the squash. Cut one half into about six ¼-inch slices and

peel and dice about 1-1/4 cups of the remaining squash. Halve the cherry

tomatoes.

4. Melt the butter in a large skillet over medium heat. Sauté the yellow onion

until tender. Add the diced squash and cook, stirring often, until tender,

about 8 minutes. Season with salt and pepper and set aside.

5. In a large bowl, whisk together the eggs, cream and milk with 1/2 teaspoon

each salt and pepper and a pinch of nutmeg until well blended.

6. Spread the onion-squash mixture in the crust. Pour the egg-cream mixture

over. Sprinkle with the cheese. Arrange the squash slices, red onion, cherry

tomatoes, pumpkin seeds and rosemary on top.



8. Remove from the oven and let cool on a wire rack. Cut into wedges to

serve.

Squash Quiche


For the filling:

• 1 red kuri squash or 1/2 of a butternut squash, peeled

• 6-8 colorful cherry tomatoes

• 2 Tbsp butter

• 1 small yellow onion, diced

• Salt, freshly ground pepper and ground nutmeg, to taste

• 2 large eggs

• 1/2 cup heavy cream

• 1/4 cup milk

• 3/4 cup shredded Jarlsberg

• 1/2 red onion, thinly sliced

• 1 tsp fresh rosemary

• 1 Tbsp pumpkin seeds

VEGETARIAN

4 SERVINGS

MEDIUM

90 MIN




Preparation:


2. Peel and seed the pumpkin and cut it into 1-inch cubes, or cut butternut

squash chunks into 1-inch cubes. Put the pumpkin and red onion on a rim-

med baking sheet, drizzle with 1 tablespoon oil and season to taste with

salt and pepper. Toss to mix.

3. Roast for 15-20 minutes, or until tender and lightly browned.

4. Meanwhile, in a medium saucepan, bring 2 cups cups of water and 1⁄2 tea-

spoon salt to a boil over high heat. Stir in the quinoa, reduce the heat to

low, cover and simmer for 15 minutes or until the water is absorbed.

Remove from the heat, fluff with a fork and let cool.

5. In a small bowl, mix the remaining 4 tablespoons oil, the vinegar and salt

and pepper to taste.

6. Divide the quinoa among 4 bowls. Top with the roasted pumpkin and kid-

ney beans Sprinkle with some dressing and serve.

Quinoa Pumpkin Bowl

INGREDIENTS:• 1 lb sugar pumpkin or

• 12 oz pre-cut butternut squash

• 1 large red onion, sliced

• 5 Tbsp olive oil , divided


• 1-1/3 cups red or black quinoa

• 2 Tbsp red wine vinegar

• 1 can (15 oz) kidney beans, rinsed and drained

VEGAN

4 SERVINGS

EASY

45 MIN




Preparation:

1. Fit the pie dough into a 9-inch pie plate and refrigerate while making

the filling.

2. For the filling: Preheat the oven to 350°F.

3. In a medium saucepan, cook Brussels sprouts in lightly salted boiling water

over medium-high heat for 8-10 minutes, or until fork-tender. Drain and rinse

briefly with cold water; drain again. Pat dry with paper towels.

4. In a large saucepan, heat oil over medium heat. Add the red onions, and

sauté until softened. Add the brown sugar and cook, stirring often, until

onions are golden-brown and caramelized.

5. In a large bowl, whisk together the eggs, cream and crème fraiche with

nutmeg and 1/2 teaspoon each salt and pepper until well blended.

6. Spread first the caramelized onions and then the Brussels sprouts evenly in

the crust. Pour the egg mixture over it. Sprinkle the almonds on top.



8. Remove from oven and let cool on a wire rack. Cut into wedges to serve.

Winter Vegetable Quiche


For the filling:

• 2 cups Brussels sprouts, trimmed and halved


• 3 medium red onions, thinly sliced

• 1-2 Tbsp brown sugar

• 4 large eggs

• 2/3 cup cream

• 3/4 cup crème fraiche (or more cream)

• 1/2 tsp grated nutmeg


• 1 cup slivered almond, lightly toasted

VEGETARIAN

6 -8 SERVINGS

EASY

60 MIN




Dessert & SnacksStrawberry Cake ..............................................................................49Strawberry-Rhubarb Crumble .........................................................50Nice Cream .........................................................................................51Parmesan-Rosemary Popcorn ...........................................................52Apple Sauce ........................................................................................53Dark Chocolate-Beet Cake ...............................................................54Blueberry Muffins ..............................................................................55Healthy Apple Cookies ........................................................................56Chocolate Figs ....................................................................................56German Bretzels ...............................................................................57Apple Strudel ......................................................................................58Cinnamon Buns ..................................................................................59Candied Apples ...................................................................................60




Preparation:

1. Set a rack in the middle of the oven and preheat the oven to 300°F. Grease

an ovenproof baking dish (approx. 8-inch) with a little butter and dust with

flour. Knock out the excess flour and set aside.

2. In a large bowl, whisk the eggs, sugar and salt until light and creamy using

an electric mixer.

3. Add the liquid butter, vanilla, and lemon zest and blend well, taking care

not to over beat the mixture.

4. Sift one-third of the flour over the mixture. Using a rubber spatula, gently

fold in the flour, making sure to scrape the bottom of the bowl. Repeat with

the second third and finally whip in the final third.

5. Pour the batter into the prepared baking dish and smooth the top.

6. Dust the strawberries with a little flour and place them in the batter. Sprinkle

the coconut on top.

7. Bake the cake for approximately 35-45 minutes, or until the top is a golden

brown and firm to the touch. Test by piercing the center of the cake with

a toothpick, if it comes out clean your cake is baked. Remove from heat,

turn out onto a wire rack and let cool.

8. Before serving, sprinkle the cake with white chocolate shavings and sieve a

little powered sugar. Freshly whipped cream goes well with it.

Strawberry Cake

INGREDIENTS:• 1 cup sugar

• 2 eggs

• 1/4 tsp salt

• 1 stick butter (4 oz), melted and cooled

• 1/4 tsp vanilla extract

• 2 tsp lemon zest, approx. 1 medium lemon

• 3/4 cup flour

• 1 cup strawberries, washed, trimmed and quartered (about 8 berries)

• 1/4 cup coconut shreds/shavings

• Extra butter and flour to grease and dust baking dish

• White chocolate shavings, powered sugar, whipped cream, for garnish.

1 CAKE

EASY

90 MIN




Preparation:


2. Mix the rhubarb and strawberries with 2 tablespoons sugar in an 8-inch

square baking dish.

3. In a medium bowl, stir together the remaining 1/2 cup sugar, the flour, oats,

ground almonds and salt. Add the melted butter and work in with your

fingertips to form a crumbly mixture. Sprinkle evenly over the fruit.

4. Bake about 30 minutes or until the fruit is bubbly and tender and the crum-

ble topping is lightly browned. Serve warm - this is how it tastes best!

Tip: If you think it is too tart for you add some honey to the fruit.

Strawberry-Rhubarb Crumble

INGREDIENTS:• 3-1/2 cups 1/4” slices rhubarb

• 2 cups strawberries, hulled and thickly sliced

• 1/2 cup plus 2 Tbsp granulated sugar, divided

• 1/2 cup all-purpose flour

• 1/4 cup old-fashioned oats

• 1/4 cup ground almonds

• 1/4 tsp salt

• 4 Tbsp butter, melted

4 SERVINGS

EASY

40 MIN




Preparation:

1. Defrost the bananas and strawberries for 5 minutes.

2. Place slightly thawed bananas and strawberries in a blender, top off with

Gerolsteiner; secure lid and blend until smooth.

3. Pour the nice cream into a glass and decorate with fresh strawberries.

Enjoy!

Nice Cream

INGREDIENTS:• 1 cup chopped bananas, frozen

• 1/2 cup sliced strawberries, frozen

• 2 Tbsp Gerolsteiner

• few fresh strawberries, washed, for garnish

VEGAN

1 SERVING

EASY

15 MIN




Preparation:

1. In a small bowl, mix olive oil and rosemary.

2. In a large pot, heat sunflower oil over medium-high heat. Add popping

corn, cover, reduce the heat to medium and pop, shaking the pan often,

until most of the corn has popped.

3. Transfer popcorn to a bowl, mix with rosemary oil, grated Parmesan and

salt to taste. Enjoy!

Parmesan Rosemary Popcorn

INGREDIENTS:• 2 Tbsp olive oil

• 1 sprig rosemary, leaves removed and chopped

• 1 Tbsp sunflower oil

• 1/3 cup popping corn

• 2 Tbsp finely grated Parmesan cheese

• Salt

2 SERVINGS

EASY

15 MIN




Preparation:

1. Peel and core the apples and cut them into small pieces. Put in a large,

heavy saucepan.

2. Halve the vanilla bean, if using, and scrape out the seeds and pulp with a

small knife. Add to the apples. Reserve the bean for another use.

3. Add the lemon juice and 1/2 cup water to the apples, stir well and bring

to boil over medium heat. Reduce the heat to low, cover and simmer for

15-20 minutes, until apples are very tender. If sauce is very wet, remove the

cover and cook off the liquid.

4. Either chop the apples coarsely with a wooden spoon for a chunky puree

or puree with an immersion blender. Add sugar or honey to taste.

5. Serve hot or let cool and pour the applesauce a jar or container and

refrigerate.

Apple Sauce

INGREDIENTS:• 2 lb tart organic apples

• 1 vanilla bean (optional)

• 1/2 lemon, juiced

• 1 Tbsp sugar or honey (depending on the type of apple and your taste)

4 SERVINGS

EASY

30 MIN




Preparation:

1. Preheat the oven to 325°F. Grease an 8 or 9-inch round cake pan and line

with parchment paper or waxed paper; grease the paper.

2. In a medium bowl, stir together the flour, cocoa, baking powder, baking

soda, allspice and salt.

3. In a large saucepan, warm the oil over very low heat. Add the brown sugar

and chocolate and stir until the chocolate is thoroughly melted. Remove

from the heat and stir the beets. When just warm, whisk in the eggs, one at

a time.

4. Stir in the flour mixture just until blended.

5. Scrape the batter into the prepared pan. Bake for 45 minutes, or until

springy to the touch, the cake shrinks from the pan sides and a toothpick

inserted in the center comes out with a few moist crumbs. Transfer to a wire

rack. Serve warm or at room temperature. If frosting or glazing, cool com-

pletely first.

Dark Chocolate-Beet Cake

INGREDIENTS:• 1-1/2 cups all-purpose flour

• 1/4 cup Dutch process unsweetened cocoa powder, sifted if lumpy

• 1-1/2 tsp baking powder

• 1/2 tsp baking soda

• 1/4 teaspoon allspice

• 1/4 tsp salt

• 1/2 cup vegetable oil

• 1 cup firmly packed brown sugar

• 1/3 cup chopped bittersweet dark chocolate

• 2 cups raw beets, peeled and coarsely grated (about 3 medium beets)

• 3 large eggs

• Chocolate frosting or chocolate glaze, and chocolate shavings, for garnish

CLEVER CHEAT

8 SERVINGS

EASY

10 0 MIN




Preparation:

1. Preheat oven to 350°F. Line 12-cup muffin tin with paper liners (liners help

prevent muffins edges from burning and are be easier to remove from tin),

or generously grease the muffin tin.

2. In a medium bowl, mix the flour, baking powder, almond flour, and sugar.

3. In a large bowl, finely mash the banana with a fork, then add the oil and

milk. Blend all together well.

4. Fold the flour mix into the banana mix and stir to create smooth batter. Add

Gerolsteiner and fold in the blueberries.

5. Using a large ice cream scoop or spoon, fill the muffin tin.

6. To Make Streusel Topping: Combine sugar, flour and almond flour. Using a

pastry blender or fork cut in the butter until crumbly. Sprinkle on top of

muffin batter.

7. Bake for 20-30 minutes or until golden brown and firm to the touch. Let cool

a little before removing muffins from the tin and place them on a rack to

fully cool.

Blueberry Muffins

INGREDIENTS:• 1-1/2 cup flour, plus a little extra.

• 2 tsp baking powder

• 1 cup ground almonds

• 1/2 cup sugar

• 1/4 tsp vanilla

• 1 very ripe banana

• 1/4 cup (2 fl oz) sunflower or other vegetable oil

• 2/3 cup (5 fl oz) milk, use dairy alternatives like almond, soy or oat milk, if desired

• 1 pint blueberries (approx. 1-1/2 cups), washed and dried, and dusted in flour

• 1/4 cup of Gerolsteiner for a particularly airy batter

Streusel Topping (Optional)

• 1/2 cup sugar

• 1/4 cup flour

• 1/4 cup almond flour

• 1/4 cup butter, softened

VEGAN

12 MUFFINS

EASY

60 MIN




Preparation:

1. Core the apples with an apple corer and cut crosswise into thin slices.

2. Spread the peanut butter on the apple slices, sprinkle nuts, coconut and

chocolate chips as desired.

Healthy Apple Cookies

INGREDIENTS:• 2 apples

• 1 cup peanut butter

• some nuts

• some shredded coconut

• some mini chocolate chips

VEGAN

2-4 SERVINGS

EASY

7 MIN

Preparation:

1. Cut the figs in half.

2. Melt the chocolate in a microwave-safe bowl on medium power for about

45 seconds, stirring halfway. Or melt in a double boiler over barely simme-

ring water.

3. Dip the bottom half of the figs into the melted chocolate and arrange on

a plate. Sprinkle each with some of the chopped nuts. Let the chocolate

set, then serve.

Chocolate Figs

INGREDIENTS:• 6 figs

• 1 cup chopped bittersweet or semisweet chocolate

• Chopped nuts, for garnish

VEGAN

2-6 SERVINGS

EASY

15 -20 MIN




Preparation:

1. In small bowl, mix yeast with 1/4 cup warm water and the sugar.

Let stand 5 minutes until frothy.

2. In a large bowl, put flour; mix in yeast mixture. Stir in milk and salt until blen-

ded. Knead dough by hand or with a mixer and a dough hook until

smooth. Leave dough in mixer bowl or transfer to a greased bowl to rise.

3. Cover with a tea towel and let rise for 45 minutes, until the dough has dou-

bled in size.

4. Flour a work surface, punch down the dough and knead briefly. Form into

an 8-inch-long rope and cut into 10-12 pieces. Shape pieces into strands

and twist to form Bretzels.

5. In a saucepan stir together 6 cups water and the baking soda. Bring to a

boil and simmer, uncovered, for 10 minutes.

6. Grease one or two baking sheets and preheat oven to 350°F.

7. One at a time, dip each Bretzel into the baking soda mixture, leaving it

about 30 seconds, turning once. Lift out with a skimmer and drain over the

pot. Transfer to the greased baking sheet. Sprinkle with pretzel salt.

8. Bake for 25-30 minutes until browned. Cool on a wire rack and enjoy.

German Bretzels

INGREDIENTS:• 1 Tbsp dry active yeast

• 1/4 tsp sugar

• 4 cups all-purpose flour, plus extra for working the dough

• 1-1/4 cups milk, lukewarm

• 1 tsp salt

• 2 Tbsp baking soda

• Pretzel salt, for garnish

T YPICAL GERMAN

10 BRETZELS

EASY

90 MIN




Preparation:

1. Soak raisins in rum.

2. Mix flour, salt, oil and water in a large bowl. Knead with your hands to make a smooth, not sticky dough.

3. Form the dough into a ball, cover with a tea towel and let rest for 30 minutes in a warm place.


5. Peel and core the apples and cut into thin slices. In a bowl, mix apple slices, sliced almonds, vanilla sugar, raisins (and rum) and cinnamon.

6. Place the dough on a floured tea towel and roll it out as thinly as possible with a floured rolling pin. Then carefully stretch the dough apart with your hands until it is almost transparent.

7. Sprinkle ground almonds on the dough. Spoon the apple mixture onto the lower part.

8. Fold in the sides, then carefully roll the strudel over the filling with the help of the tea towel. Brush dough with melted butter after the first roll. Roll the strudel again and repeat the buttering process until the strudel is rolled up.

9. Place the strudel seam-side down on a baking sheet lined with parchment paper. Brush with butter.

10. Bake for 30-40 minutes until golden brown and crisp. Cool on a wire rack.

11. To serve, sprinkle with confectioners’ sugar and serve with topping of choice.

Apple Strudel

INGREDIENTS:• 2/3 cup raisins

• 4 tsp rum

• 1-1/4 cups all-purpose flour, plus extra for working the dough

• 1/4 tsp salt


• 1/3 cup lukewarm water

• 1 pound Granny Smith apples

• 2 Tbsp sliced natural almonds

• 1 packet vanilla sugar (or 1-1/2 tsp granulated sugar)

• 1/2 tsp ground cinnamon

• 3 Tbsp ground almonds

• 4 Tbsp butter, melted

To serve: Confectioner’s sugar, dulche, de leche, heavy cream or melted ice cream, if desired.

8 SERVINGS

MEDIUM

10 0 MIN




Preparation:

1. In a large bowl dissolve the yeast in a little warmed milk with a pinch of

sugar. Let stand 5 minutes, until frothy. Melt half the butter and add to the

yeast mixture with the remaining milk.

2. Beat in the whole eggs, salt, cardamom and flour and knead the dough

for 10-15 minutes by hand or in a mixer with a dough hook until smooth.

Leave dough in mixer bowl or transfer to a greased bowl to rise.

3. Cover with a tea towel and let rise for 30 minutes at room temperature.

4. On a floured surface, roll dough to a rectangle about 12 inches wide and

1/8-inch thick. Spread with remaining ½ cup soft butter. Mix the 3/4 cup

sugar with the cinnamon and sprinkle over the dough. Starting at a long

end, roll up dough and cut into 25 slices.

5. Place the slices cut side up in paper cupcake liners and arrange on baking

sheets. Cover loosely with plastic wrap and let rise about 1 hour, until dou-

bled in size. Preheat the oven to 425°F.

6. For the egg wash: fork-whisk the egg yolk and sparkling water, and careful-

ly brush over the snails. Sprinkle with sugar. Bake about 20 minutes or until

the rolls are browned and firm. Cool on a wire rack and serve warm.

Cinnamon Buns

INGREDIENTS:• 2 Tbsp active dry yeast

• 1 cup plus 2 Tbsp milk

• 3/4 cup granulated sugar, plus extra for sprinkling

• 1 cup (16 Tbsp) butter, softened, divided

• 2 large eggs

• 1 tsp salt

• 1 Tbsp ground cardamom

• 5 cups all-purpose flour, plus extra for working the dough

• 2 Tbsp ground cinnamon

Egg wash:

• 1 egg yolk

• 2 Tbsp Gerolsteiner

20 -25 PIECES

EASY

130 MIN




Preparation:

1. Remove the stems from the apples and insert a skewer or popsicle stick

in each.

2. In a large, heavy saucepan, heat the sugar, corn syrup, 1/4 cup water and

lemon juice, stirring constantly, until the sugar is melted and boiling. Gradu-

ally stir in the food coloring.

3. Cook the syrup over medium-high heat until the sugar is completely melted

and the mixture is clear, syrupy and registers 300°F to 310°F degrees on a

candy thermometer. Remove from the heat.

4. Line a baking sheet with parchment paper and spread a layer of sugar on

it, so the apples can cool there later.

5. One at a time, carefully, dip each apple in the very hot sugar mixture,

turning to coat the whole apple. Transfer the dipped apples to the board

as you go, and let stand until the sugar has hardened.

Candied Apples

INGREDIENTS:• 4 medium red or green apples

• 4 long bamboo skewers or popsicle sticks

• 2 cups granulated sugar, plus extra for the board

• 1/3 cup light corn syrup

• 1 tsp lemon juice

• 1 tsp red food coloring

VEGAN

4 APPLES

EASY

40 MIN



Documents

healthy and delicious RECIPES...medium heat, until melted but not sizzling. Scoop two or three scant half-batter or ghee, for cooking pancakes cups of pancake batter into the skillet