Browsing Tag



Nourishing cauliflower cream soup

September 9, 2015

cauliflower soupHi folks!

Autumn is starting strong, at least in this part of the world, so I sometimes come back home from work feeling a bit chilly and in a mood for a hot comforting cream soup. I searched one day for a 100% vegan cauliflower soup which didn’t involve any added flour, butter, cheese and stuff like that….and I can say it was quite a tough mission.

I finally came up with this lovely recipe that doesn’t feel like it’s missing any of the above ingredients and still is super creamy, filling and delightful. So there it goes!

What you’ll need:

  • vegetable broth (1 liter 250 ml) – recipe follows below*
  • 1 medium sized cauliflower head (aprox. 600 grams)
  • 1 onion
  • 2 garlic cloves
  • olive oil
  • salt and pepper

How to:

Start by preparing the vegetable broth*. While it’s busy boiling, you’ll have plenty of time to get the other ingredients ready.

For the vegetable broth you’ll need:

  • 1 liter 500 ml water (part of it will evaporate while boiling)
  • 2 carrots
  • 1 onion
  • 2 celery stalks
  • dried herbs (1 bay leaf, 1 teaspoon dried lavage and a pinch of oregano)

Set everything to boil in a big soup pan for about 20 – 30 minutes. Then save the broth and remove the boiled vegetables (you can serve these separately, with some marinated horseradish, or lemon, olive oil and a pinch of salt).

In the meantime, let’s get back to the main ingredient, the cauliflower! Wash it well and separate it into florets. Don’t bother making them too small as you will pass everything with the blender a bit later.

Cut the onion and the garlic cloves into small pieces. Then heat 2 – 3 tablespoons of olive oil in a large soup pan and bake the onion and garlic for about 2 minutes. Add the cauliflower florets and the broth and boil for about 20 minutes. Add salt and pepper and leave to cool down. In the end blend the soup with a mixer until it becomes creamy.

Serve with croutons, a bit of olive oil and a pinch of salt….or just as it is!


Israeli salad

June 13, 2015

After quite a few months of absence due to personal reasons, I’m back on The Good in Goodies, together with an appetite for fresh, healthy and easy to make food.

My favourite thing in summer, after sun, sea and lazy holidays, are cooling fruit and fresh salads.

Although I’ve known this recipe for quite a while, I don’t know why it took me so long to prepare it. But once I got the taste of it, the Israeli salad is present on our tables almost every day.

Israeli saladFor a large salad, served as a side dish to about 4 persons,

You’ll need:

  • 2 fresh juicy tomatoes
  • 1/2 of a big cucumber
  • 1 red onion
  • 1 red bell pepper (medium sized)
  • 1 yellow bell pepper (medium sized)
  • a handful of fresh parsley
  • the juice of 1/2 a lemon
  • salt and black pepper (according to taste)
  • olive oil


How to:

Now it’s time to get the serious work done!

Chop all the vegetables into cubes and place them in a large salad bowl. Add the finely chopped parsley, and season with the salt, pepper, lemon juice and olive oil.

Serve as a side dish or as a light summer main dish.


Tasty nutty cookies (gluten & sugar free)

January 12, 2015

As I promised earlier today to a cookie loving friend, I have a very easy and tasty recipe to share on my blog. So, here it is! All the ingredients were just laying there (in the fridge, pantry, fruit basket), impatiently waiting to be put into good use.

For 12 pieces I have used:easy nutty cookies

  • 1/2 cup mixed nuts cream (I used almond & hazelnut cream, but you can use any other pure nuts cream, no sugars or other stuff added)
  • 1/2 cup almond flour
  • 1 ripe banana
  • 2-3 tablespoons of maple syrup
  • a pinch of baking soda
  • a pinch of salt
  • cocoa nibs (for inside the batter and also for decoration)

How to:

Preheat the oven at 160 degrees Celsius and start preparing the batter.

Mix all the ingredients (except for the cocoa nibs) with the aid of a food processor. If you don’t own one, this batter can, luckily enough, be made also by hand…or fork…as you prefer :)mixed nuts cream

After obtaining a sticky dough, add the cocoa nibs and blend them in.

Line a baking tray with parchment and divide the batter into about 12 equal sized cookies. Flatten them with your wet hand and add some more cocoa nibs for decoration.

Bake for 25 – 30 minutes at 160 degrees Celsius. Leave to cool down on the tray and serve with coffee or a glass of hot milk.


PS: The second picture is of the mixed nuts cream I have used for this recipe. As far as I know, similar creams can be found in all the healthy food store.


Vegan zucchini “pasta”

December 17, 2014

Looking for alternative pasta recipes, I kept on stumbling on various zucchini “pasta” dishes. You see it once, then forget about it, you see it twice and then think….hmmmm why not?

The only “tool” you’ll need for this is a julienne peeler, which helps you make really finel looking spaghetti.

You can prepare this type of pasta with any kind of sauces, with cheese on top, with meat and so on. This time I went for a totally vegan version with a raw tomato sauce and sauteed mushrooms , which I enjoyed so much that it quickly jumped to the top of my recent food preferences.

So…here it goes. For a meal for 2 persons,

You’ll needvegan zucchini pasta

  • 3 zucchinis
  • 2 tablespoons olive oil
  • 100 grams mushrooms
  • salt and pepper

For the sauce:

  • 400 grams raw tomato sauce (or 5-6 ripe tomatoes)
  • 2 garlic cloves
  • 1 small onion
  • 1 small red bell pepper
  • a pinch of cayenne pepper (or more…depending on your “spicy” preferences)
  • salt and pepper
  • 1 tablespoon olive oil
  • 2 tablespoons apple vinegar (another type will also do)


How to:

You’ll start by preparing the zucchini pasta. Peel each zucchini with the aid of the julienne peeler. The result should be very thin and long spaghettis. Stop peeling once you reach the middle part of the zucchini, where you have the seeds. This part is too soft to use in the pasta, so I just used it the next day in a soup.

Place the fresh zucchini pasta in a bowl, spread it with salt and let it rest for about 30 minutes. The salt helps remove the excess of water from the zucchini. If you skip this step, the pasta will be all soft and mushy…and you don’t want that :)

Now your timing is perfect for preparing the sauce and the mushrooms.

I just cut the mushrooms into slices and sauteed them with a bit of olive oil, salt and pepper, for 5 minutes, then placed them in a bowl.

The sauce I prepared was a raw one. My husband prepared it for the first time as a dip for tortilla chips and we loved it so much that we always look for reasons to make it again. And it’s also the quickest sauce you can make when your guests will be at your door in 5 minutes.

Put all the sauce ingredients in the food processor and blend them well, until you obtain a homogeneous paste. The sauce is done! If you have a lot left over, you can boil it for 10 minutes and consume it another day.

When the zucchini pasta has rested for 30 minutes, wash it with cold water to remove the salt and make sure you drain the water well.

Heat some olive oil in a wok pan and sautee the pasta for 5 minutes, stirring from time to time. Serve together with the sauce and the mushrooms.

I never thought vegetable pasta could taste so nice and be so close to the pasta we’re all used to, but it does! Hope you will feel the same 😉



Healthy raw cake

November 16, 2014
raw nuts and dates cake slice

My husband discovered this recipe after we quit sugar, as sometimes our craving for sweet was asking for something a bit more than just a piece of fruit. This is a very simple recipe and requires minimum effort and ingredients.

We now prepare it during the weekend and enjoy a piece every morning of the week with our coffee. The high content of nuts keeps our stomach happy and satisfied until the “fruit break” later on during the day.

You’ll need:

250 g mixed nuts (pecans, hazelnuts, Brazil nuts, almonds, all raw, not baked, neither salted)
250 g dates (without pit)
3-4 spoons desiccated coconut flakes

A medium sized oven tray with low edges (aprox. 30 cm diagonal) or a square salad bowl .

How to:

Soak the nuts and the dates in lukewarm water for about 15 minutes. Raw nuts and dates cake
Then pass them through a strainer and be sure you remove all the water, because you don’t want your cake to be soft and difficult to cut in pieces.
Mix them together with the aid of a food processor, until they make a uniform sticky dough.

Spread some grated coconut over the whole surface of the tray, the add the mixture and flatten it a bit with the hand.

Spread a layer of grated coconut over everything and flatten it well with the aid of the bottom of a glass or something similar. The harder you press it, the more compact and easy to serve cakes you will have.
Refrigerate for about 1 hour, then cut into squares.


Fresh salad with mozzarella & homemade tapenade

November 9, 2014
fresh mozzarella salad

(lunch for two)

You’ll need:

For the salad:

  • 2 large tomatoes
  • a package of mini mozzarella (usually contains 20 pieces)
  • a large red onion
  • lettuce mix (different sorts: rocket, oak tree lettuce, lamb’s lettuce, baby spinach…)
  • black olives
  • olive oil
  • balsamic vingar
  • salt and pepper

For the tapenade:

  • 100 g black olives
  • 100 g green olives
  • the juice of half a lemon
  • one garlic clove
  • 2 salty anchovy fillets marinated in olive oil
  • 2 tsp capers
  • fresh basil
  • 1 tsp olive oil
  • black pepper

How to:

First prepare the tapenade, as it will take a bit longer to make than the salad.

Cut all the tapenade ingredients in tiny pieces and mix them all together.

Then add a bit of lemon juice and olive oil and taste. You have to prepare the tapenade according to your own taste, so if you feel the need to put one ingredient in a slightly bigger quantity, feel free to do it!

Smash everything up with a fork and mix well. Done.

Wash the lettuce and divide it in two salad bowls. Cut the onion in rings, the tomatoes in slices and place them over the lettuce.

Add the mini mozzarellas and the black olives, salt and pepper and season with a bit of vinegar and olive oil.

Serve with foccacia bread and tapenade spread…or any other sort of fresh bread with a crunchy crust.



Appetizers & Snacks

Zucchini and mozzarella rolls

November 2, 2014
zucchini and mozzarella rolls

Appetizers (aprox. 8 pieces)

You’ll need:

  • 1 medium sized zucchini
  • 2 teaspoons pesto (or finely chopped fresh basil leaves)
  • a round piece of mozzarella (around 125 g)
  • the juice from 1/2 lemon
  • salt and pepper
  • 8 toothpicks

How to:

Wash and remove the peal off the zucchini (not entirely, but just the hard peal from the top, that you don’t want to eat).

Then slice it horizontally, into long thin slices. You’ll obtain about 8 nice slices out of a regular zucchini.

Heat a grilling pan and grill them about 2 minutes on each side.

In the meantime, mix in a small bowl the pesto with the lemon juice and some salt and pepper.

Cut the mozzarella into eight equal pieces.

When the zucchini are done and still warm, spread over each one a bit of the pesto/lemon mix, add a piece of mozzarella and roll in. Then keep the roll in place with a toothpick.



Summer favorite – Gazpacho!

November 2, 2014
summer favorite gazpacho

(for 1,5 liters of gazpacho)

You’ll need:

  • 4 medium tomatoes
  • 1 large cucumber (pealed)
  • 1 small red onion (pealed)
  • 3 garlic cloves (pealed)
  • 1 red paprika
  • 400 ml fresh tomato juice (from a can or homemade)
  • 40 ml olive oil
  • the juice of one lemon (or more)
  • salt and pepper

Continue Reading…


Stuffed eggplants (vegetarian)

November 2, 2014
stuffed eggplants

(meal for 2)

You’ll need:

  • 4 medium sized eggplants
  • 3 medium sized tomatoes
  • 150 g from a celery root
  • one large onion
  • 4 garlic cloves
  • fresh parsley
  • salt and pepper
  • olive oil

How to:

Cut the green stem of the eggplants and wash them well. Scoop the inside part of each eggplant, without reaching the bottom. Take care not to break them while doing this.

Spread some salt over them and leave them for about 30 minutes, while preparing the filling.

You will use the scooped part of the eggplant as part of the filling. Cut it into small pieces, just like the rest of the vegetables (celery, tomatoes, onion and garlic).

After 30 minutes, wash the salt off the eggplants and then place them in a baking tray, lined with a bit of olive oil. Bake them in the oven at 200 degrees Celsius for about 15 – 20 minutes.

In the meantime, you will cook the filling.

Heat a spoon of olive oil in a large wok pan and bake the onion until golden. Then add the small celery pieces, the finely cut scooped eggplant and the tomatoes and stir them gently over the fire for about 5 minutes. The garlic and the fresh parsley only come in the end not to loose flavour. Add salt and pepper according to taste.

Take the eggplants out of the oven and fill them with the vegetable mix you just made. Put everything back into the oven and bake for another 20 to 30 minutes at 200 degrees Celsius.

Tastes delicious served warm, and if you are a cheese lover, you can grate a bit of parmesan on top.



Vegan pumpkin soup

October 26, 2014
vegan pumpkin soup

(4 – 6 large portions)

You’ll need:

  • – one medium sized pumpkin (between 1 and 2 kilos)
  • – one leek
  • – 3 green celery stalks
  • – 2 large carrots
  • – 1 bayleaf
  • – 1/2 teaspoon of rosemary (fresh or dry)
  • – 1/2 teaspoon of oregano
  • – a bit of fresh parsley for decoration
  • – salt and pepper

How to:

Clean and cut the celery, leek and carrots into medium sized pieces and boil them for about 30 minutes in 1,5 liter water. Add the rosemary and the oregano while the vegetables are still boiling.

In the meantime wash and peel the pumpkin, cut into half an remove the seeds and the stringy insides.

Cut the clean pumpkin into medium sized pieces, and add it over the now boiled vegetables. Make sure the pumpkin pieces are well covered with the vegetable broth. If now, add one more glass of water until they are covered.

Leave everything to boil on low fire for about 30 minutes. Try to see if the pumpkin pieces are soft, turn the fire off, add salt and pepper according to taste.

Remove the bayleaf and then mix everything together with the blender until it looks nice and even.

Serve with fresh parsley.