A nourishing, easy-to-digest vegetable soup that supports gut health and provides gentle comfort any time of day.

Ingredients

For the Soup Base:

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 leeks, chopped (white and light green parts only)
• 2 stalks celery, chopped
• 1 carrot, diced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 2 potatoes, peeled and diced
• 2 cloves garlic, minced
• 1 chili pepper, minced (optional, for spice)
• 1 teaspoon sea salt (adjust to taste)
• 1/2 teaspoon black pepper
• 6 cups vegetable broth (or filtered water with 1 bouillon cube)
• 1 teaspoon dried thyme (or Italian herbs)
• 1 bay leaf

Optional Add-ins:

• 1 cup shredded cabbage
• 1/2 cup frozen peas
• 1 handful fresh parsley or dill, chopped (for garnish)
• Juice of 1/2 lemon (added at the end for brightness)

Instructions

1. Sauté the Aromatics
   In a large soup pot, heat olive oil over medium heat. Add the onion, leeks, and celery. Cook until softened, about 5 minutes.
2. Add Vegetables
   Stir in the carrot, red pepper, zucchini, and potatoes. Cook for 3–4 more minutes.
3. Flavor It
   Add the garlic, chili pepper (if using), salt, pepper, thyme, and bay leaf. Stir until fragrant, about 1 minute.
4. Pour in Broth
   Add the vegetable broth. Bring to a boil, then reduce heat to low and simmer, uncovered, for 25–30 minutes, or until vegetables are tender.
5. Add Final Touches
   Remove bay leaf. Stir in any optional ingredients like peas, cabbage, or lemon juice. Taste and adjust seasoning.
6. Serve Warm
   Garnish with fresh parsley or dill and enjoy with a slice of sourdough or whole-grain toast if desired.

Servings

• Makes 4–6 servings

Nutritional Info (Per Serving, Approx.)

• Calories: ~150
• Carbs: 25g
• Protein: 3g
• Fat: 5g
• Fiber: 5g
• Sugar: 6g
• Sodium: 400–600mg (depending on broth)

Health Benefits

Q&A: Healing Vegetable Soup Edition

Q: Is this soup good for digestion and bloating?

A: Yes! It’s packed with anti-inflammatory and gut-soothing ingredients like leeks, celery, and garlic.

Q: Can I make it in advance?

A: Absolutely. It stores well in the fridge for up to 5 days, and the flavors deepen over time.

Q: Can I freeze it?

A: Yes! Freeze in airtight containers for up to 3 months. Thaw in the fridge overnight and reheat gently.

Q: Is it okay to eat this soup for multiple meals a day?

A: Definitely! It’s light yet nourishing, perfect as a base meal. Just ensure you’re getting variety throughout your day if you’re eating it regularly.

Q: Can I make it in a slow cooker?

A: Yes — just sauté the aromatics first, then add everything to the slow cooker and cook on low for 6–8 hours or high for 3–4 hours.

This Beetroot and Carrot Salad with Walnuts and Cheese is a vibrant, fresh, and flavorful dish that combines the earthiness of beets, the sweetness of carrots, and the richness of cheese and walnuts. Tossed together with a creamy, tangy dressing, this salad is a perfect side dish for any meal or a light, nutritious lunch. It’s quick to prepare, requires only a few ingredients, and provides a beautiful pop of color to your table. The combination of beets, carrots, and walnuts offers a satisfying crunch, while the dressing adds just the right amount of richness and zest.

Preparation Time:

• Prep Time: 15 minutes
• Cook Time: 20 minutes (for boiling beets and carrots)
• Total Time: 35 minutes
• Servings: 4

Ingredients:

For the Salad:

• 1 beetroot, cooked
• 2 carrots, cooked
• 100g cheese (grated, choose your favorite type such as cheddar, feta, or mozzarella)
• 1/2 cup fresh parsley, chopped
• 70g walnuts, ground
• 1 clove of garlic, minced

For the Dressing:

• 200 ml oil (olive or vegetable oil)
• 100 ml milk
• 30 ml lemon juice
• 1 tablespoon mustard (Dijon or yellow mustard)
• Salt and pepper, to taste
• 1 tablespoon sugar

Instructions:

1. Cook the Vegetables:

2. Boil the beetroot and carrots until soft. This should take about 20 minutes. After they’re cooked, allow them to cool.

3. • Once cool, grate the beetroot and carrots into strips using a box grater or food processor.

4. Prepare the Salad Ingredients:

   • Grate the cheese and chop the parsley finely.
   • Grind the walnuts into small pieces using a food processor or nut grinder.
   • Mince the garlic finely.

5. Make the Dressing:

   • In a bowl, combine the oil, milk, lemon juice, mustard, salt, pepper, and sugar.
   • Use a mixer or whisk to blend the ingredients together until smooth and creamy.

6. Assemble the Salad:

   • In a large bowl, combine the grated beets and carrots with the cheese, walnuts, parsley, and minced garlic.
   • Pour the prepared dressing over the salad and toss gently to combine everything evenly.

7. Serve:

   • Serve the salad immediately, or refrigerate for 15-20 minutes to chill before serving. This salad can also be stored in the refrigerator for up to 1 day.

Serving Suggestions:

• Serve as a side dish to complement grilled meats, sandwiches, or as a light meal on its own.
• Enjoy with some crusty bread or over a bed of leafy greens for extra nutrition.

Try the best pie ever, with lots of apple, little sugar and little flour

If you’re looking for a dessert that goes with any occasion and is still healthy, look no further!

Seared Tuna with Creamy Garlic Veggie Salad

Ingredients:

For the Tuna:

• – 2 tuna steaks
• – Salt and pepper (to taste)
• – 1 tbsp olive oil
• – 1/4 tsp dried oregano
• – 1/2 tsp onion powder
• – 1 tsp garlic powder

For the Veggie Salad:

• – 1/4 cup cherry tomatoes, halved
• – 1/4 cup cucumber, diced
• – 1 handful mixed greens
• – 1 tbsp fresh parsley, chopped
• – 1 clove garlic, minced
• – 1 tbsp red wine vinegar
• – 1 tbsp olive oil
• – Salt & black pepper, to taste

For the Creamy Garlic Sauce:

• – 2 tbsp butter
• – 1 clove garlic, minced
• – 1/4 cup heavy cream
• – Salt & black pepper, to taste

Directions:

1. Prep the Tuna:

– Pat tuna dry. Season both sides with salt, pepper, garlic powder, onion powder, and oregano.

– Heat olive oil in a skillet over high heat. Sear tuna for about 1–2 minutes per side for rare, or longer if you prefer it cooked through. Set aside to rest.

2. Make the Salad:

– In a bowl, combine cherry tomatoes, cucumber, mixed greens, and parsley.

– Whisk together olive oil, red wine vinegar, minced garlic, and a pinch of salt and pepper. Toss with the veggies.

3. Make the Creamy Garlic Sauce:

– In a small pan, melt butter over medium heat. Add garlic and cook until fragrant.

– Stir in heavy cream and simmer until slightly thickened. Season with salt and pepper.

4. Assemble:

– Plate the salad. Slice tuna and lay over the top.

– Drizzle with the creamy garlic sauce and a bit of leftover vinaigrette if desired.

– Garnish with extra parsley or a grind of fresh black pepper.

Servings: 2

Estimated Calories: ~500–600 per serving

Chicken and Avocado Burrito 

Ingredients (for 4 burritos):

4 wheat tortillas
2 diced chicken breasts
1 ripe avocado, sliced
1 diced tomato
100g green salad (lettuce, arugula, etc.)
50g grated cheese (cheddar, Emmental, etc.)
2 tbsp sour cream or Greek yogurt
1 tbsp lemon juice
1 tbsp olive oil
Spices: paprika, cumin, salt, pepper

Preparation:

Cook the chicken

Heat the olive oil in a skillet.
Add the chicken, sprinkle with paprika, cumin, salt, and pepper.
Cook for 5-7 minutes, stirring occasionally, until golden brown.

Prepare the filling

Slice the avocado and sprinkle with lemon juice to prevent browning.
Dice the tomato.

Assemble the burritos

Gently heat the tortillas in a pan to soften them.
Spread a spoonful of sour cream on each tortilla.
Add a portion of chicken, avocado slices, diced tomato, salad, and grated cheese.
Fold in the sides, roll tightly, and serve immediately.
Serving Instructions
Serve with salsa, guacamole, or hot sauce for extra flavor!
Enjoy!

Puff Pastry Twists with Sundried Tomatoes & Mozzarella 

 Serves: 6 twists
 Preparation time: 15 minutes
 Cooking time: 20 minutes

 Ingredients:
1 rectangular roll of puff pastry

100g sundried tomatoes in oil (drained)

125g mozzarella (preferably a block or grated for less moisture)

1 egg yolk (for the glaze)

A few sprigs of fresh thyme

Salt & pepper

 Preparation steps:
Prepare the ingredients 
Drain the sundried tomatoes and cut them into strips if necessary. Cut the mozzarella into small cubes or use grated cheese. Preheat your oven to 180°C (fan-assisted).

Cut and fill the pastry 
Unroll the puff pastry and cut it lengthwise into 6 equal strips. Place a little mozzarella and sundried tomatoes in the center of each strip. Season lightly with salt and pepper.

Form the twists 
Close each strip in half lengthwise, like a turnover, then gently twist it.

Brown and flavor 
Place the twists on a baking sheet lined with baking paper. Brush them with beaten egg yolk and sprinkle with a few thyme leaves.

Crispy baking 
Bake for 18 to 20 minutes, until the twists are golden brown and flaky.

 Time-saving tip:
Use pre-sliced ​​or diced sundried tomatoes to speed up assembly.

 Ingredient swap:
Replace the mozzarella with fresh goat cheese or feta for a spicier version!

 Cooking tip:
For crispy twists, place them directly on a hot baking sheet or use a preheated pizza stone.

These Healthy Banana Oat Cookies are a delicious and nutritious snack, combining the natural sweetness of bananas with the wholesome goodness of oats. They’re simple to make, and you can customize them with your favorite nuts or dried fruits. Best of all, they’re a guilt-free treat you can enjoy anytime!

Ingredients:

• 2 ripe bananas
• 250 grams oat flakes (you can use gluten-free oats if needed)
• 1 teaspoon baking powder or baking soda
• 40 grams cashew nuts (or any nuts of your choice, optional)

Instructions:

1. Prepare the Bananas:

• In a mixing bowl, mash the ripe bananas using a fork or potato masher until they are smooth and creamy. Make sure to mash the bananas well to avoid any large chunks in the cookies.

2. Combine Dry Ingredients:

• Add the oat flakes, baking powder (or baking soda), and cashew nuts (or other nuts of your choice, such as almonds, walnuts, or pecans) into the mashed bananas.
• Mix well until all ingredients are evenly combined. You should have a thick dough that holds together.

3. Shape the Cookies:

• Preheat your oven to 180°C (350°F) and line a baking sheet with parchment paper or a silicone baking mat.
• Using your hands or a spoon, shape the dough into small, round cookies. Place them on the prepared baking sheet, leaving some space between each cookie to allow for spreading as they bake.

4. Bake the Cookies:

• Bake the cookies in the preheated oven for about 30 minutes, or until they are golden brown and firm to the touch.
• Check the cookies after 20 minutes to make sure they’re not overbaking. If they’re starting to get too brown, you can remove them earlier.

5. Serve and Enjoy:

• Once done, remove the cookies from the oven and let them cool slightly on the baking sheet for a few minutes.
• Transfer them to a wire rack to cool completely before serving.
• Enjoy these healthy and tasty banana oat cookies as a snack, breakfast, or dessert!

Nutritional Information:

These cookies are made with nutritious ingredients, and here’s why they’re so good for you:

• Bananas provide natural sweetness, potassium, and fiber.
• Oat flakes are a great source of fiber and protein, which help in digestion and provide lasting energy.
• Cashew nuts (or other nuts) add healthy fats and protein, promoting heart health and fullness.
• These cookies are naturally sweetened, so they’re a great option if you’re looking to reduce refined sugar intake.

Dietary Information:

• Vegan-Friendly: This recipe is vegan if you skip using honey or any other non-vegan ingredients.
• Gluten-Free Option: Ensure that the oat flakes you use are certified gluten-free to make this recipe gluten-free.

Storage:

• Store the cooled cookies in an airtight container at room temperature for up to 3-4 days.
• If you want to store them for a longer period, you can freeze the cookies. Place them in a freezer-safe container or bag, and thaw before consuming.

Why You’ll Love These Cookies:

• Healthy Snack: Packed with fiber from oats and nutrients from bananas, these cookies are a wholesome snack.
• Easy to Make: With minimal ingredients and simple preparation, these cookies are a breeze to make.
• Customizable: Add your favorite nuts, seeds, or dried fruits to make these cookies your own. Try adding chocolate chips, cranberries, or raisins for variety.
• Great for Weight Management: These cookies are naturally sweetened, high in fiber, and provide healthy fats, making them a great snack for weight management when eaten in moderation.

FAQs (Q/A)

1. Can I use other fruits instead of bananas?

• Yes! While bananas provide the natural sweetness and moisture needed in this recipe, you can experiment with other fruits like applesauce or pumpkin puree. Just keep in mind that this may slightly change the texture and flavor of the cookies.

2. Can I use other types of nuts?

• Absolutely! You can swap cashew nuts for other nuts like almonds, pecans, or walnuts based on your preference. You can also skip the nuts entirely if you prefer a nut-free version.

3. How can I make these cookies sweeter?

• If you prefer sweeter cookies, you can add a bit of maple syrup, agave syrup, or a small amount of stevia or coconut sugar to the mixture. Adjust according to your sweetness preference.

4. Can I make these cookies gluten-free?

• Yes! To make these cookies gluten-free, just ensure that the oat flakes you use are certified gluten-free. The rest of the ingredients are naturally gluten-free.

5. Can I add chocolate chips or dried fruits to these cookies?

• Definitely! You can mix in a handful of chocolate chips, raisins, dried cranberries, or even dried apricots for added flavor and texture. Just make sure to adjust the quantity of oats to maintain the right consistency for the dough.

6. How long can I store the cookies?

• These cookies will stay fresh at room temperature for up to 3-4 days in an airtight container. You can also freeze them for longer storage. Just thaw and enjoy!

Conclusion:

These Healthy Banana Oat Cookies are a delightful treat that is both nutritious and delicious. They are perfect for a quick snack, breakfast, or dessert, and the best part is that they’re easy to make and customizable to your preferences. Packed with the goodness of oats and bananas, these cookies are a great way to indulge in a healthier treat. Give them a try, and enjoy a guilt-free moment!

Green Detox Smoothie

This refreshing and healthy smoothie is packed with hydration and nutrients.

Yields: 1 serving Prep time: 5 minutes

Ingredients:

• Green Grapes: 1 cup (about 150-200g) – Use seedless green grapes for the best texture.
• Cucumber: 1/2 to 1 whole small cucumber (about 100-150g) – Peel if desired, but leaving the skin on adds more fiber and nutrients. Slice into chunks.
• Green Apple: 1 medium-sized (about 150-200g) – Core and cut into chunks. You can peel it or leave the skin on for more fiber.
• Water or Coconut Water: 1/2 cup to 1 cup (120-240ml) – Start with 1/2 cup and add more as needed to reach your desired consistency. Coconut water will add a slightly sweeter and more electrolyte-rich touch.
• Optional Add-ins (for extra nutrition/flavor):
  • Spinach or Kale: 1/2 to 1 cup (packed) – These leafy greens blend in almost undetected in terms of flavor but boost the nutrient content significantly.
  • Fresh Ginger: 1/2 to 1 inch piece, peeled (optional, for a zesty kick)
  • Lime Juice: 1-2 tablespoons (optional, for brightness)
  • Chia Seeds or Flax Seeds: 1 tablespoon (for healthy fats and fiber)
  • Ice Cubes: A handful (for a colder, thicker smoothie)

Equipment:

• Blender

Instructions:

1. Prepare the Ingredients:

   • Wash the grapes, cucumber, and green apple thoroughly.
   • Slice the cucumber into manageable chunks.
   • Core the apple and cut it into chunks.
   • If using spinach or kale, wash them well.

2. Add to Blender:

   • Place the cucumber chunks, green apple chunks, and green grapes into your blender.
   • Add any optional leafy greens (spinach/kale) you’re using.

3. Add Liquid:

   • Pour in 1/2 cup of water or coconut water. If using optional ginger, add it now.

4. Blend:

   • Secure the lid on your blender.
   • Start blending on a low speed, gradually increasing to high.
   • Blend until the mixture is completely smooth and creamy. If it’s too thick, add more water or coconut water, 1/4 cup at a time, and continue blending until you reach your desired consistency.
   • If you want a colder smoothie, add a handful of ice cubes and blend again until smooth.

5. Serve:

   • Pour the green smoothie into a tall glass.
   • Enjoy immediately!

Tips for Success:

• Adjust Sweetness: Green grapes and green apples are naturally sweet, but if you prefer it sweeter, you can add a small amount of honey, maple syrup, or a pitted date.
• Consistency: For a thinner smoothie, add more liquid. For a thicker smoothie, use less liquid or add more frozen fruit (like frozen grapes or a frozen banana, though that will change the flavor profile).
• Storage: This smoothie is best enjoyed fresh. If you have leftovers, store them in an airtight container in the refrigerator for up to 24 hours. The color might change slightly, but it will still be good.
• Experiment: Don’t be afraid to adjust the ratios of the fruits and vegetables to suit your taste preferences.

Cucumber Lemon Mint Infused Water

This infused water is not only delicious but also a great way to stay hydrated and enjoy the subtle flavors of fresh ingredients. It’s often referred to as “detox water” due to its refreshing and light nature.

Yields: 1 large pitcher (approx. 2 liters/8 cups) Prep time: 10-15 minutes Infusion time: 2-4 hours (or overnight for stronger flavor)

Ingredients:

• Water: 8 cups (about 2 liters) of filtered water. Cold water is best for immediate consumption.
• Cucumber: 1 medium cucumber. Choose a firm, fresh cucumber. English or Persian cucumbers are great as they have fewer seeds.
• Lemons: 2-3 medium lemons. Choose firm, bright yellow lemons.
• Fresh Mint: 1/2 to 1 cup fresh mint leaves. The more mint, the stronger the flavor.
• Ice (optional): A handful of ice cubes, especially if serving immediately.

Equipment:

• Large pitcher (at least 2-liter capacity)
• Cutting board
• Sharp knife
• Vegetable peeler (optional, for cucumber)

Instructions:

1. Prepare the Cucumber:

   • Wash the cucumber thoroughly.
   • You can peel the cucumber partially or completely, or leave the skin on for more nutrients and a vibrant green edge (ensure it’s well-washed if leaving skin on).
   • Slice the cucumber into thin rounds, about 1/8 to 1/4 inch thick. For an aesthetic touch, you can slice some lengthwise into ribbons using a peeler.

2. Prepare the Lemons:

   • Wash the lemons thoroughly.
   • Slice the lemons into thin rounds, about 1/8 to 1/4 inch thick.
   • You can remove the seeds if you prefer, though they won’t significantly affect the taste in infused water.

3. Prepare the Mint:

   • Gently rinse the fresh mint leaves under cold water.
   • Lightly bruise the mint leaves to release their oils and enhance their flavor. You can do this by gently crushing them in your hands or by placing them on a cutting board and pressing down with the back of a spoon. Avoid tearing or chopping them finely, as small pieces can be difficult to strain if desired.

4. Combine in the Pitcher:

   • Place the sliced cucumber, lemon rounds, and bruised mint leaves into your large pitcher.
   • If using, add a handful of ice cubes to the pitcher.
   • Pour the 8 cups of filtered water over the fruits and herbs in the pitcher.

5. Infuse:

   • For immediate consumption: Let it sit at room temperature for at least 30 minutes to an hour to allow the flavors to meld slightly.
   • For best flavor: Cover the pitcher and refrigerate for at least 2-4 hours. The longer it infuses, the stronger and more pronounced the flavors will be. You can even infuse it overnight for maximum flavor.

6. Serve:

   • Once infused to your liking, pour the water into glasses. You can strain out the fruit and mint if you prefer, or leave them in for a beautiful presentation and continued mild infusion.
   • Add fresh ice to individual glasses if desired.

Tips for Success:

• Organic Ingredients: Using organic cucumbers, lemons, and mint is recommended, especially if you plan to leave the peels on.
• Don’t Over-Infuse: While longer infusion creates stronger flavor, generally 4-6 hours is sufficient. Infusing for too long (e.g., more than 24 hours) can sometimes lead to a slightly bitter taste from the lemon rinds. If infusing overnight, you might consider removing some or all of the lemon slices after a few hours.
• Replenish: You can often refill the pitcher with water 1-2 times using the same fruit and herbs, though the flavor will become milder with each refill. Discard the ingredients after 24 hours for freshness and safety.
• Experiment with Ratios: Adjust the amount of cucumber, lemon, and mint to suit your personal taste preferences.
• Additions (Optional):
  • Ginger: A few thin slices of fresh ginger can add a lovely spicy kick.
  • Berries: A handful of fresh berries (strawberries, raspberries, blueberries) can add a touch of sweetness and color.
  • Sweetener: If you prefer a slightly sweeter drink, a tiny amount of honey, maple syrup, or a natural sweetener can be added, but this is typically enjoyed unsweetened.

Enjoy your refreshing Cucumber Lemon Mint Infused Water! It’s a wonderful way to hydrate and enjoy natural, clean flavors.