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Creamy curry lentil soup

Curried lentil soup makes a great choice for a meatless lunch or dinner. It is full of flavour, healthy and easy to make.

prep time 10 min     cook time 45 min
ingredients for 4
  • 300g (1,5 cups) lentils, rinsed and picked
  • 2 tablespoons extra virgin olive oil
  • 1 onion, finely chopped
  • 1 large carrot, finely chopped
  • 1 rib celery, finely chopped
  • 2-3 cloves garlic, minced
  • 1 large potato, peeled and diced
  • 2 tablespoons curry powder
  • 1,2-1,5 l vegetable broth
  • salt and pepper
  • thyme
  • a few slices of grilled rustic bread

1. In a large pan or soup pot warm oil over medium heat. Cook onion carrot and celery, stirring often, about 6-7 minutes. Add garlic, sauté for 1-2 minutes then add curry powder and sauté for another two minutes.

2. Stir in broth, lentils, potato. Bring to a boil over high heat, cover the pot, reduce heat to medium-low and simmer until lentils are soft, about 25-30 minutes. Add salt and pepper.

3. Remove from heat and using  immersion blender, blend the soup to your liking either very smooth or a bit coarse . Check the salt.

4. Ladle the creamy soup into your soup bowl, add the bread and a little bit of fresh thyme.

BUON APPETITO!

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Fresh veggie salad with grapefruit

I love spring for many reasons, mixed salads being one of them. It is still soup season for those chilly nights, but when the sun is out and start warming I start craving salads. This veggie and fruit salad is one of my favourites. It is perfect for a light lunch which leaves you full of energy.

prep time 15 min
ingredients for 2
  • 1 bag (125g) baby spinach
  • 1 grapefruit, peeled, pithed and sliced
  • 200g button mushrooms, halved
  • 6-8 cherry tomatoes, halved
  • 1 small cucumber, sliced or cut into cubes
  • 1 avocado, cut into cubes
  • handful of sunflower seeds, pumpkin seeds and chopped walnut
  • 2-3 tablespoons extra virgin olive oil
  • 2 tablespoons balsamico
  • salt
  • fresh thyme

1. Toss lightly all the ingredients in a serving bowl or platter.

2. Mix the olive oil with balsamico and add salt. Pour on top of the salad.

3. Add seeds and fresh thyme and serve.

tip: you can add a small can (125g) of chickpeas for your protein

BUON APPETITO!

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Penne pasta with broccoli rabe and sun dried tomatoes

I love the combo of slightly bitter broccoli rabe (cime di rapa or friarielli) and sweet sun dried tomatoes, but if you can’t find broccoli rabe, you can substitute it with broccoli. Not the same thing but a valid alternative.

prep time 10 min     cook time 15 min
ingredients for2
  • 180g penne pasta
  • 350g broccoli rabe
  • 10-12 sun dried tomatoes
  • 2-3 cloves garlic, diced
  • 4-5 tablespoons extra virgin olive oil
  • salt
  • grated Pecorino
  • peperoncino (optional)

1. Trim and rinse the broccoli rabe and blanche it max 5 min in boiling salted water. Keep the water and boil the pasta in it according to the instructions on the packet.

2. In a large pan warm oil over medium high and cook garlic and peperoncino, if using,  for 2 minutes.

3. Slice or dice tomatoes and add to the pan and cook for a few minutes. Add broccoli rabe and cook for  5 minutes adding a few ladles of the pasta water one at a time. Add some salt.

4. Drain the pasta 2 minutes before it is cooked al dente and toss it in the pan with the sauce. Serve immediately with grated Pecorino.

tip: you can add 2 anchovy fillets to the pan with garlic and peperoncino

BUON APPETITO!

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Bean salad

This salad is a fantastic side dish but can also be served as a light lunch. Full of nutrients and healthy protein from the legumes and feta.

prep time 10 min
ingredients for 4
  • 1 can (400g) chickpeas
  • 1 can (400g) beans
  • 1 red onion, diced or sliced thinly
  • 7-8 sun-dried tomatoes
  • 125 g cherry tomatoes
  • small cucumber, diced
  • a few artichoke hearts, pickled or in oil
  • 10 pitted olives
  • handful of dill, parsley and basil
  • olive oil, lemon juice, vinegar, salt and pepper for the dressing
  • 150 g feta, crumbled

1.  Place all the ingredients except the feta and the dressing in a serving bowl.

2. Mix 5-6 tbls each of olive oil, lemon juice and vinegar, add salt and pepper to taste. Pour over the salad and mix carefully. Add more dressing if needed.

3. Add crumbled feta and mix lightly.

4. Place in a fridge for 15-20 min before serving.

tip: I used red beans mainly for color, but you can use any beans of your choice

BUON APPETITO!

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Italian sausage and veggie soup

This sausage and veggie soup is definitely  a main course and not a starter. It is hearty, healthy and full of flavour. You get all in one: protein, grain and veggies.

prep time  10 min     cook time 25 min
ingredients for 4
  • 1 lb. Italian Sausage, cut into thumb size pieces
  • 2 tablespoons extra virgin olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 2 red bell peppers, diced
  • 1 zucchini, diced
  • 250g broccoli florets
  • 1 bay leaf
  • 1/8 teaspoon peperoncino flakes or seeds
  • 1,5-2l vegetable or chicken broth
  • 1  can (400g) diced tomatoes
  • 1 bunch chopped kale
  • 150-200g rice, barley or small pasta
  • handful of chopped fresh basil
  • salt and black pepper
2. In a large pot, heat the olive oil over medium high heat. Add the onion and cook until tender, 3-4 minutes. Stir in the garlic and cook for 2 minutes. Stir in the red peppers, zucchini, broccoli florets, bay leaf, and peperoncino. Cook about 3-4 minutes.
3. Stir in the broth, tomatoes, and rice and cook 12-15 minutes, then add the kale and keep cooking for a few minutes. Stir in the fresh basil and season with salt and pepper, to taste. Stir in the sausage pieces and heat until warm. Remove the bay leaf and serve. If using barley or pasta, check the cooking time.

tip: you can make this soup vegetarian by using vegetable broth and omitting the sausage.

tip: grated Parmesan cheese adds yumminess to this soup.

FOR A GLUTEN FREE ALTERNATIVE:  use appropriate pasta

BUON APPETITO!

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Yogurt snack with fresh fruit

snack for 1     mix in a bowl
  • 125 g plain Greek yogurt
  • 30 g granola or muesli
  • a handful of sliced strawberries
  • 1 kiwi sliced
  • a handful of blueberries
  • 1 tablespoon chia seeds

Mix chia seeds beforehand in the yogurt or in other fluid to make it gel-like.

Mix everything in a bowl and enjoy!

BUON APPETITO!

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Finnish salmon soup – lohikeitto

This salmon soup is easy to make, quick, super healthy and perfect for every occasion. Imagine delicious chunks of salmon and just-right potatoes in a delicious creamy soup with a good helping of fresh dill. Ah!

prep time 10 min     cook time 25 min
ingredients for 4
  • 500 g fresh salmon fillet, skinned and cut into chunks
  • 2 tablespoons butter
  • 1 leek, well rinsed, trimmed and sliced
  • 1 small onion, diced
  • 8 potatoes (buy a firm variety since they need to retain their shape through cooking), peeled and cut into mouth-size cubes/chunks
  • 1,25 l fish stock (you can use the skin to make your own) or water
  • 1 large carrot, sliced
  • 2 dl heavy cream
  • 1 cup of fresh dill, finely chopped
  • 5-6 whole allspice
  • 2 bay leaves
  • salt and pepper

1. Melt the butter in a fairly large soup pot and sauté leeks and onion until soft, about 8-10 min.

2. Meanwhile cut the salmon fillet into chunks, peel and cut the potatoes and slice the carrot.

3. Add the fish stock to the pot with the potatoes, carrots, bay leaves and allspice and let cook for another 12-15 min until the potatoes are just tender.

4. Add the salmon chunks along with the cream and gently simmer on low heat until cooked through, only a few minutes. Add dill and pepper and check the salt.

5. Ladle into soup bowls and enjoy with rye bread and butter.

BUON APPETITO!

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Banana zucchini bread

I have tried many banana bread recipes and now I have finally found the perfect one for me: not too sweet, not too banana-y, not too wet, not too dry, just perfectly moist. I have made it three times in a row now and it has turned out perfect each time.

prep time 20 min     cook time 50-55 min
ingredients for 2 loaves
  • 3 eggs
  • 1 cup vegetable oil (I use peanut oil)
  • 1 1/2 cups sugar
  • 2 cups flour
  • 1/4 teaspoon baking powder
  • 1 teaspoon baking soda
  • 4 teaspoons cinnamon
  • 1 teaspoon salt
  • 2 teaspoons vanilla extract
  • 1 cup chopped almonds (walnuts or hazelnuts work well too)
  • 1 cup (2 small) raw zucchini, shredded and squeezed
  • 1 cup (2 normal size) mashed ripe bananas

OPTIONAL for frosting

  • 150 g dark chocolate and a handful of chopped hazelnuts OR
  • 150 g powdered sugar and poppy seeds or sprinkles

1. Preheat oven to 180C/350F .

2. Grease and flour two 13 x 23 cm loaf pans.

3. Shred zucchini and mash bananas and set aside.

4. In a large mixing bowl, beat eggs, sugar and oil together.

5. In another bowl add flour, baking powder, baking soda, cinnamon, salt, vanilla and nuts and mix together.

6. Mix the dry ingredients to the egg and sugar batter.

7. Add zucchini and bananas and continue to mix until blended.

8. Pour into greased and floured loaf pans and bake at 180C for 50-55 min or till the toothpick or cake tester comes out clean.

9. Remove from the oven and let cool for 10 minutes before removing from the pan to completely cool on wire rack.

10. Put the frosting on a cool cake. Melt the chocolate, pour it on the cake and add the chopped nuts while still warm and semi liquid. Or make the powdered sugar frosting adding a few tablespoons of hot water, mix well, pour it on the cake and add poppy seeds or sprinkles.

Tip:  Remember to squeeze the shredded zucchini for the excess liquid. If you find the bread a tad too rich, you can  decrease a bit the amount of oil and the amount of sugar ( maybe 1 1/4 cups instead of 1 1/2).

Tip: The riper the bananas, the sweeter they are.

BUON APPETITO!

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Rainbow roasted veggies

These healthy rainbow veggies are an easy way to add color, tons of vitamins and flavors to your meal in one sheet pan. They are a fantastic side dish for chicken, beef, lamb or pork. You can omit the oil, if you want to. I always use a little bit of extra virgin olive oil. I have two variations. And both times I forgot to take a photo of the cooked veggies. Prep time and cook time are the same.

prep time 15 min     cook time 30 min
ingredients for 4 (option 1)
  • 2 sweet red peppers, chopped
  • 1 yellow bell pepper, chopped
  • 3-4 carrots,  cut into sticks
  • 2 onions, quartered
  • 2 zucchini, cut into rounds
  • 1 sweet potato, chopped
  • handful of parsley, dried rosemary and dried thyme
  • salt and pepper
  • 2-3 tablespoons extra virgin olive oil

1. Preheat oven to 200 C.

2. Place vegetables onto a baking sheet. Season with salt, pepper and herbs. Drizzle oil on top.

3. Bake for about 30 min until the vegetables are cooked but still a little bit crunchy.

ingredients for 4 (option 2)

  • 2 sweet red peppers, chopped
  • 1 eggplant, chopped
  • 4-5 carrots, cut into rounds
  • 350 g mushrooms, chopped
  • 2 red onions, quartered
  • 2 zucchini, chopped
  • dried herbs: thyme, rosemary, oregano
  • salt and pepper
  • 2-3 tablespoons extra virgin olive oil

Other than the above mentioned vegetables, you could choose some of these:

RED: tomatoes, beets, radishes

YELLOW: yellow beets

ORANGE: orange bell peppers, pumpkin, butternut squash

GREEN: green beans, asparagus, broccoli, brussels sprouts, snow peas

PURPLE: purple carrots, purple cabbage

You can also add potatoes, but I hardly ever mix potatoes with the veggies, instead I make a whole baking sheet of potatoes.

tip: try to make one layer of each vegetables, they will roast better.

BUON APPETITO!

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Chickpea and potato soup

An easy option for a quick, healthy and hearty soup. You can use cannellini beans instead of chickpeas if you want.

prep time 10 min     cook time 35 min
ingredients for 4
  • 500 g potatoes, peeled and cubed
  • 1 can (400 g) chickpeas
  • 1 l vegetable broth
  • 2 carrots, peeled and cut into rounds
  • 1 onion, diced
  • 2 garlic cloves, chopped
  • 6 cherry tomatoes
  • extra virgin olive oil
  • 2 bay leaves
  • 1 sprig of rosemary
  • salt and pepper
  • grated Parmesan cheese (optional)
  • grilled bread cubes or croutons (optional)
  • peperoncino oil (optional)

1. Heat a few tablespoons olive oil in a large soup pot and add onion, carrots and garlic. Cook for a few minutes until onion is translucent.

2. Add potatoes and vegetable broth and cook for 25-30 min total. After 15 min add halved tomatoes and chickpeas as well as bay leaves and rosemary. Season with salt and pepper.

3. Ladle into soup bowls and serve with grated Parmesan cheese, croutons and a few drops of peperoncino oil for added taste.

BUON APPETITO!