Wednesday, May 11, 2016

Yellow Lentil Soup

Yellow Lentil Soup 

As Spring in Europe has been delayed, I decided to post my favorite winter soup recipe.
This is probably my favorite meal. Being a vegetarian, I am always on the lookout for easy to cook protein meals. This is by far a budget friendly meal, and it is perfect for a first course as well as a main.

Your mood will instantly be lifted by just looking at the vibrant yellow color.

What you need:

Serves 4

1½ cups yellow lentils 
1 small onion
2 gloves garlic
2 carrots
2 teaspoons olive oil or coconut oil
1½ teaspoons of yellow curry
1 teaspoon of ground turmeric
½ teaspoon vegetable salt (or salt of your choice)
Fresh ground pepper
1 litre of vegetable stock


  1. Prepare the vegetables. 
  2. In a large pot heat the olive oil over medium heat. Add the onion, garlic and carrots and sauté for about 3 minutes.
  3. Add the spices, carrots and lentils to the mix and stir for another minute before adding the vegetable stock.
  4. Let it boil on low-medium heat for 30 minutes. Stir occasionally, taste and add more seasoning if needed.
  5. When the soup is done, purée it using a blender.

Serve with garnish of your taste. Fresh or dried coriander or roasted pumpkin seeds.


Wednesday, September 3, 2014

Grilled Dorado

As a child my Dad use to bring Dorado fish tied on a bundle of six home at least once a week. He was  in the Navy in those years and only had 3 girls at the time. We had these ''competitions'' to see who got the most guts out of the fish when we cleaned the inside out. Well, the winner won a coin, which was a pretty big one in those years.  But I realized later in life that the big one had the least value and that it was ''child labor'' :-)
Now that I live in Switzerland, I consider fresh fish a total luxury. We are still lucky tho, that the supermarkets imports on a daily basis, so you never get too homesick ;-)

Ingredients for fish

Dorado whole (Mine weight 520g) served 2
red peppers
vegetable salt
fresh thyme
olive oil
garlic (optional. For this recipe I added no garlic)


Make sure you clean your fish completely and pat dry with paper towel.
Cut 2 lines in the skin on each side.
Coat the fish with olive oil and seasoning.
Stuff your cut peppers with thyme inside the fish. This method adds loads of flavor to the inside meat.
Squeeze the fish inside and out with lemon.
Cover with foil.

Preheat oven on 200 degrees and bake for 25-30 mins.

I served the fish with grilled mix vegetables and mash potatoes.


Friday, August 29, 2014

Spicy Hummus Sandwich

As a non meat eater, I am always looking for ways to substitute my protein intake. Hummus has become one of my favorite dips. It makes or a great snack or meal after a workout as it contains high levels of protein and keeps you fueled for hours. Chickpeas, hummus’s main ingredient, give you protein, good-for-you carbs, and fiber. 


For the hummus you will need:

1 can of cooked chickpeas
juice from 1/2 lemon
1 clove garlic 
dried chili flakes
salt & pepper
olive oil


Add all ingredients in a blender and blend until creamy. Drizzle with olive oil and sprinkle  more paprika on top. 

For the sandwich you will need:

sundried tomatoes
fresh baby leave spinach
fresh bread of your choice

Assemble your sandwich and enjoy!

Nutrition Facts
Serving Size 1 tbsp
Amount Per Serving
Calories from Fat 12
Calories 27
% Daily Values*
Total Fat 1.29g2%
Saturated Fat 0.168g1%
Polyunsaturated Fat 0.312g
Monounsaturated Fat 0.737g
Cholesterol 0mg0%
Sodium 36mg2%
Potassium 26mg
Total Carbohydrate 3.02g1%
Dietary Fiber 0.6g2%
Sugars 0.07g
Protein 0.73g
Vitamin A 0%Vitamin C 2%
Calcium 1%Iron 1%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. 

Monday, August 25, 2014

Banana and Date Muffins (No eggs, No butter, No Sugar, No Milk)

My husband is an Ironman triathlete and as an ''Iron-Wife'', I learned how to compromise my sweet tooth. It gets confusing at times of how much and when they need more and less of  protein, salt, sugar & carbs. These muffins contains dates, banana and honey, so it is perfect for him to carry along when he is on the bike (for 5-8 hours). As a protein snack for on the way, I would add protein powder, but for this recipe I did not.

When you think of no sugar, no eggs, no butter & no milk, you probably think, but I kid you not, these muffins are so tasty, light and fluffy. These muffins are perfect for breakfast or brunch parties.

Ingredients - Makes 12 muffins
2 cups of all purpose flour (or any of your choice)
2 ripe bananas
chopped up pecan nuts
chopped up dates
1/4 cup olive oil
1/4 cup honey
1/2 cup of yoghurt
1/4 cup of water
1tsp baking power
1tsp baking soda
a pinch of salt


  1. Preheat the oven to 190 degrees. Place the oven rack in the centre of the oven.
  2. Line a muffin tray with muffin liners.
  3. In a mixing bowl, mix the flour, baking power, baking soda and salt together.
  4. Add the honey & olive oil and yoghurt to this mixture and mix well. 
  5. Mash the bananas and add together with the dates to the mixture.
  6. Add water and mix until you have a creamy batter.
  7. Divide the batter into the muffin liners.
  8. Sprinkle the chopped nuts on top and bake for 20-25minutes.
  9. Allow to cool in the pan for 5 mins before transferring them to a cooling rack.
Serve warm or allow to cool completely and enjoy !

Thursday, August 21, 2014

Watermelon Pizza

Who says you can't have pizza for breakfast? 
Now you can enjoy a fully raw fruit pizza without the unwanted calories. This recipe is basically like a fruit salad which you can enjoy anytime of day as it is very refreshing.

Preparing your pizza is a fun activity do with kids, and it's super simple. You can basically use any topping of your choice.

What you will need

1 round slice of a medium watermelon
1/2 banana
1/2 kiwi
1 handful of blueberries
1/2 peach
pumpkin seeds (optional)


Decorate & Enjoy!

Tuesday, August 19, 2014

Quinoa & Tuna stuffed Peppers

As a foodie I love to visit grocery stores when I travel more than I actually enjoy clothing or shoe shopping. Weird for a girl, I know...
Two months ago I travelled to Malaga in Spain, where I couldn't resist as always to hunt for fresh food markets. I picked up a few supplies which I can stock up on, ie these succulent, juicy, meaty olives.

This past weekend we escaped the miserable rainy summer and visited the beautiful Lake Como in Italy. You best believe I went grocery shopping...
Let me just say, I think I have pasta, olive oil & Parmesan cheese to last me a year. I found these gorgeous huge red peppers that I could not resist. But lets face it, Italy is all about food, oh wait it's about romance too :-).

The tuna was a gift from friends of ours who own their own tuna company called Olasagasti in Spain.   I will say this much, Yum to the eeee!

Ok, lets get started


2 cups of Quinao
pine nuts (optional)
Parmesan cheese (cheddar will do fine as well)
Olive oil


Rinse and cook the quinoa according to the cooking time in vegetable broth. Drain complete when done cooking.
In a mixing bowl, add the cooked quinoa , finely chopped olives, tuna, nuts and seasoning. For seasoning I used italian dried mixed herbs. 
Preheat the oven to 200deg. Cut the bell peppers in half and remove the seeds and veins. Rub the peppers with 4-5 tablespoons olive oil. These don't need a lot of oil because as they roast they will start giving off their own juices. 
Fill each pepper with the quinoa mixture. Bake at 10-12 minutes. During the last two minutes of cooking add the cheese to the tops of the peppers. 


Thursday, August 14, 2014

Sundried Tomato & Oregano Bread

This has really been the strangest summer ever with yesterday being only 17degrees and non stop rain, and I was in the mood to try something new. I do not have a bread machine so I opted to try making bread from scratch...For a 1st timer, I have to admit I am pretty pleased with how it all turned out :-)

What you need to assemble this

350g bread flour
230 ml water
1tsp salt
1tsp sugar
1tsp dried yeast
2tsp olive oil
50g chopped sun dried tomatoes
a hand full chopped fresh oregano (optional or herb of your choice)


Add all dry ingredients in a mixing bowl and crumble it together with hands.
Add Sundried tomatoes and oregano to the mixture. Then add the water and olive oil.
Mix it together with your hands until you have a rough dough like consistency.
Tip the dough out onto your work surface.
Check the time and knead for about 10 mins until you have an elastic quality dough.
Put the dough back into the mixing bowl and cover for 45-60 mins, depending on your room temperature.
The dough should be easy to work with at this stage. Stretch it out into  a rectangular shape and place it either on a baking tray with a baking sheet (like I did) or a bread pan.
Cover the dough again for about 30-45 mins.

Preheat oven to 200degrees. Gently brush the dough with water and bake for 40 mins.
I sprinkled grated parmesan cheese onto of the dough before baking, however this is optional.

I served it with my homemade spicy, creamy carrot soup.