Ingredients

For the fava bean soup

700 g dried fava beans, soaked in filtered water for 12 hours, drained then rinsed under cold running water
1 small shallot, peeled and chopped
3-4 tablespoons extra virgin olive oil
whole sea salt, just enough to taste

For the cherry tomato and basil relish

2 handfuls cherry tomatoes, cleaned and cut into halves or quarters
extra virgin olive oil, to taste (and some more, to serve)
whole salt, just enough to taste
a large handful of fresh basil, cleaned and chopped

Makes 4 servings.

Directions

Cook the fava beans until very tender (use 2 parts water to 1 part beans). In a pot, sauté the shallot in the olive oil, then add it to the soup. Season with salt and process with a blender until smooth. Let cool at room temperature then refrigerate.

Place the cherry tomatoes in a salad bowl, add the olive oil, salt and basil and toss. Refrigerate until serving time.

When the soup is cold and ready to be served, divide it among individual bowls then top with some extra olive oil and the cherry tomato and basil relish.

Ingredients

70-80 g semi-whole long grain rice
70-80 black venere rice
juice of half a lemon
4-5 handfuls of fresh peas (out of pod), cooked in boiling and slightly salted water for 5-7 minutes, drained, rinsed under cold running water and set aside to cool
1 carrot, peeled and diced
1 zucchini, cleaned and diced
2 small handfuls of pumpkin seeds
pickled ginger (sushi ginger), chopped, to taste
sesame oil, to taste
a pinch of whole sea salt
nori flakes, to taste
fresh chives, cleaned and chopped, to taste

Makes 2 servings.

Directions

Cook the long grain rice in plenty of boiling, slightly salted water. Cook the black venere rice the same way in a separate pan. Make sure the rice is still al dente when you drain it. Rinse it under cold running water and transfer it into a salad bowl. Add the lemon juice and some sesame oil and refrigerate until it’s completely cold. To assemble your rice salad, take out the rice from the fridge and add all the vegetables, the ginger, some more sesame oil, the  salt, the nori flakes and toss. Top with the chives and serve cool.

Ingredients

10-15 long flat beans, cleaned, trimmed, cut into pieces, cooked in salted boiling water for 3-4 minutes (they should stay crispy and bright green), then rinsed under cold running water and drained well
2-3 handfuls of fava beans, cleaned and unshelled
6-8 date or cherry tomatoes, cleaned and sliced
1 small handful of capers, soaked in filtered water for at least 10 minutes, then rinsed and drained well (and pat dried with kitchen paper)
1-2 large handfuls of fresh basil, cleaned and chopped
1 handful of pine nuts
extra virgin olive oil, to taste (not less than 6-8 tablespoons)
whole sea salt, just enough to taste

Makes 2 servings.

Directions

Place the flat beans in a large salad bowl (making sure they are cold), add the fava beans, tomatoes and capers and mix. Combine the chopped basil and the pine nuts in a mortar and pound with the pestle until blended. Add the olive oil a little at a time pounding with the pestle until you reach your preferred consistency (you can adjust the amount of oil). Add the salt, mix again and use the sauce as dressing for the salad.

Ingredients

4-5 handfuls of fava beans
1 and a half handfuls of hijiki seaweeds, soaked in filtered water for 15-20 minutes, then cooked in boiling water for another 15 minutes, drained, rinsed under cold running water and drained again
1 cucumber, cleaned and cut into small sticks
4-5 tablespoons extra virgin olive oil
2 tablespoons tamari
juice of half a lemon
1 tablespoon rice vinegar
a pinch of whole sea salt
a pinch of chili powder
fresh basil, cleaned and chopped, to taste

Makes 2 servings.

Directions

In a salad bowl, mix the fava beans with the hijiki and the cucumber. Add the olive oil, tamari, lemon, salt, chili and basil and toss gently until thoroughly coated. Refrigerate to chill for about 10-15 minutes before serving.

Ingredients

150 g semi-whole durum wheat orecchiette
1 small bunch of asparagus, cleaned and cut into pieces
extra virgin olive oil, to taste
10-12 baby date tomatoes (or cherry tomatoes), cut into quarters
a handful of olives (I used Taggiasca), pitted and roughly chopped
1 small bunch of fresh chives, cleaned and chopped
1 small handful of fresh mint, cleaned and chopped

Makes 2 servings.

Directions

Bring a pan of plenty water to a boil, add some salt and cook the orecchiette and the asparagus until al dente (cooking times vary, but make sure you add the asparagus just 5-7 minutes before the pasta is done). Drain and rinse under cold running water. Drain again and transfer into a salad bowl. Drizzle with the olive oil and let cool. Add the tomatoes, olives, chives and mint (and a little more olive oil if needed), toss and serve cool.

Ingredients

For the borlotti balls

150 g dried borlotti beans, washed under cold running water, soaked for 8-10 hours then rinsed
50 g wheat gluten
3 tablespoons golden flax seeds, finely ground
4 tablespoons nutritional yeast flakes
2-3 tablespoons extra virgin olive oil
2 cloves of garlic, peeled and finely chopped
3 tablespoons tamari
4-6 tablespoons oat milk (unflavoured and unsweetened)
whole sea salt, just enough to taste
a large handful of fresh parsley, cleaned and finely chopped

For the vegetable stew

4-5 tablespoons extra virgin olive oil
4-5 carrots, cleaned and sliced
half a medium (or 1 small) butternut squash, cleaned and cut into small pieces
400-450 ml filtered water
50 -60 ml oat milk (unflavoured and unsweetened)
half a teaspoon vegetable bouillon powder
freshly ground black pepper, just enough to taste
chili powder, just enough to taste
half a teaspoon powdered turmeric
whole sea salt, just enough to taste
1 teaspoon dried oregano
1 teaspoon dried thyme

Makes 4 servings (12-15 balls) 

Directions

Cook the beans in plain fresh water until tender (you can use a pressure cooker or large pot). Preheat oven to 170°  C. Drain, rinse under running water, drain again and transfer into a large bowl. Mash the borlotti with a potato masher. Add wheat gluten, flax seeds, nutritional yeast, oil, garlic, tamari, oat milk, salt, parsley, and mix well until everything is combined. Roll into balls (wet your hands now and then), line a baking tray with parchment-paper, and bake for 30-35 minutes. In the meantime, to make the vegetable stew, heat the olive oil in a large casserole over medium-high heat, add carrots and squash and sauté for 5-10 minutes, stirring often. Add water, oat milk, vegetable bouillon powder, black pepper, chili powder, turmeric, salt, oregano, thyme, and sauté for about 5 more minutes. Reduce the heat to low, cover and simmer for 30-35 minutes. Remove the lid and continue cooking until most of the liquid has evaporated, stirring occasionally. Turn off the heat.
When the balls are ready, remove them from the steamer and let cool a bit. Unwrap the balls and add them to the vegetable stew. Cook over low heat for another 15-20 minutes and serve.

Ingredients

half a small head of cooked Romanesco broccoli (which should be about 180-200 g)
215 g cooked whole Baldo rice (which is about 150-170 g uncooked), preferably al dente
1-2 tablespoons raw sesame oil
1 tablespoons tahin
half a teaspoon powdered coriander seeds
half a teaspoon powdered cumin
half a teaspoon dried ginger powder
freshly ground black pepper, just enough to taste
whole sea salt, just enough to taste
a small handful of parsley leaves, preferably fresh, cleaned and finely chopped
1 teaspoon cleaned and chopped chives, preferably fresh
2 tablespoons white sesame seeds
2 tablespoons ground white sesame seeds (you can grind them yourself in a spice or coffee grinder)

To complete

3 handfuls of peeled almonds
1 tablespoon flakes of nutritional yeast

Makes 16-18 balls.

Directions

Using a potato masher or fork, mash the broccoli until no large pieces remain. Transfer the broccoli mash into a large bowl, add the cooked rice, sesame oil, tahin, spices, salt, parsley, chives and sesame seeds (whole and ground) and stir well to combine all ingredients. To shape the balls, wet your hands with a little water to prevent the mixture from sticking. They should be slightly smaller than a golf ball. Set the balls aside on a sheet of parchment paper or a tray. In a coffee grinder, finely grind the almonds with the nutritional yeast. Roll the rice balls in the almond-yeast powder and serve at room temperature.

Ingredients

1 medium cauliflower, cleaned and divided into florets
200 ml plain (unflavoured), unsweetened, GMO-free vegetable cream (I used almond cream)
3-4 tablespoons extra virgin olive oil
whole sea salt, just enough to taste
1 teaspoon powdered turmeric
grated nutmeg, to taste
1 tablespoon poppy seeds

Directions

Preheat oven to 170° C. Blanch the cauliflower florets by placing them in boiling water (lightly salted with some whole sea salt) for 2-3 minutes. Drain, rinse immediately with cold water, drain again and place the florets in a oven safe casserole. In a bowl, whisk together the almond cream, oil, salt, turmeric, nutmeg and poppy seeds and pour the mixture over the cauliflower. Sprinkle with some more nutmeg, if desidered, bake for 25-30 minutes, then remove from the oven and serve warm.

Ingredients

280 g whole wheat linguine
4-5 tablespoons extra virgin olive oil
half a onion, peeled and finely chopped
1 carrot, cleaned and finely chopped
a pinch of whole sea salt
a small head of radicchio, chopped
250 g seitan, minced
a handful of fresh parsley, cleaned and finely chopped
freshly ground black pepper, to taste

Makes 4 servings.

Directions

Bring a pan of plenty water to a boil. As soon as the water is boiling, add some salt and cook the linguine. Heat the oil in a large pan or wok over medium-high heat then add the onion, carrot and salt and sauté for a few minutes (the carrot should stay crunchy). Add the radicchio and seitan, cook for a few more minutes and turn off the heat. When the linguine are al dente, drain and transfer them in the pan where you cooked the vegetables. Add a little more olive oil if needed, then mix and sauté over medium heat for 30-40 seconds, making sure the pasta does not stick to the bottom of the pan. Remove from the heat, add the parsley and pepper, toss and serve.

Ingredients

100 g dried and peeled chestnuts, soaked in filtered water for 20 minutes
1 medium celeriac, peeled and cut into pieces
whole sea salt
6 tablespoons extra virgin olive oil
Himalayan salt, just enough to taste
400 ml filtered water (you can use all or part of the leftover cooking water you used to steam the celeriac)
400 ml plain and unsweetened oat milk
freshly ground black pepper, just enough to taste
hazelnut oil, to taste
fresh parsley leaves, to taste

Makes 2-4 servings.

Directions

Boil the chestnuts in slightly salted water until very tender (it will take no less than 30 minutes), then rinse them under cold running water and rub off any dark skins. In the meantime, place the celeriac bits in a steamer fitted over a saucepan, add enough water to reach the bottom of the steamer and sprinkle with some salt. Bring to a boil then reduce the heat and steam just until tender (it will take about 15 minutes). Remove the celeriac from the heat and transfer it in the bowl of a food processor, add the chestnuts, olive oil, Himalayan salt, water and oat milk and process until very smooth. Add some more water or milk if you like a runnier soup (using milk only will make the texture a bit richer). Reheat the soup if necessary, then stir it into serving bowls, sprinkle some black pepper and hazelnut oil over it and garnish with the parsley leaves.

Ingredients

For the dressing

5-6 tablespoons extra virgin olive oil
juice of 1 lemon
1 teaspoon apple vinegar
2 teaspoons agave syrup
1 teaspoon fresh ginger juice
a quarter of a teaspoon dried, powdered ginger
a quarter of a teaspoon powdered vanilla
whole sea salt, just enough to taste
white pepper, just enough to taste

For the salad

1 large bunch of kale, stems and tough ribs removed
1 large and very firm pear, quartered lengthwise, cored and finely sliced (you can use a potato peeler to make really thin slices)
2 handfuls of shelled walnuts, coarsely chopped

Makes 2-4 servings.

Directions

Put all the dressing ingredients in a jar, secure with a lid and shake until perfectly combined. Set aside.

Break the kale leaves into slightly larger than bite-size pieces and put them into a large salad bowl, add the pear slices and the walnuts and toss. Serve with the dressing on the side, or drizzle lightly and serve.

Ingredients

1 small pumpkin
a pinch of whole sea salt
filtered water (to cook the pumpkin)
2 apples (I used Red Delicious), peeled and cut into cubes or slices
4 tablespoons extra virgin olive oil, and some more to serve
juice of 3 cm fresh ginger root
a large handful of pumpkin seeds
half a teaspoon dried, powdered ginger
1/4 teaspoon Himalayan salt

Makes 2-4 servings.

Directions

Peel the pumpkin and remove the seeds, then cut the flesh into cubes. Place the pumpkin cubes in a heavy-bottomed saucepan, sprinkle with the salt, and add the water. Cover and cook over low heat for about 15 minutes, until soft. Add some more water if necessary. When cooked, set aside and allow to cool a bit, then transfer the mixture into a food processor. Add the apples, the olive oil and the ginger juice and blend until smooth and creamy, adding some more water for a much looser texture (in case you do add some more water, make sure it’s not too cold). Briefly crush the pumpkin seeds in a mortar with the ginger and salt. Gently reheat the soup if necessary, transfer into cups or serving bowls and sprinkle with olive oil and some of the pumpkin seeds-ginger-salt mixture before serving.

Thoughts, tips, ideas

This soup is good warm or at room temperature but also colder. You can even  make it completely baby-friendly and leave the ginger (as well as the pumpkin seeds and salt) out.

Ingredients

For the dressing

8 teaspoons extra virgin olive oil
3 teaspoons raw sesame oil
a pinch of whole sea salt
2 teaspoons umeboshi paste
3 teaspoons tahin
3 teaspoons apple vinegar
4 teaspoons white miso
3 teaspoons maple syrup
juice of half a lemon

For the salad

half a white cabbage, shredded
1 carrot, peeled and grated (using the the large holes of a grater)
2 handfuls of pumpkin seeds
a handful of white sesame seeds
fresh thyme, to taste

Makes 2 servings.

Directions

In a bowl, whisk all the dressing ingredients and set aside. Alternatively, you can put all ingredients in a jar, secure it with a tight fitting lid and shake until perfectly combined (this is actually the quickest way to make the dressing).

In a large salad bowl, toss the cabbage with the carrot and the seeds. Pour the mixture over the vegetables and toss gently until thoroughly coated and moistened. Refrigerate to chill, garnish with the thyme and serve.

Ingredients

half a cup quinoa, rinsed under running water
filtered water and a pinch of whole sea salt (to cook the quinoa)
1 medium zucchini, trimmed, peeled and sliced
half a head of Romanesco broccoli, washed, broken into bite-sized florets and cooked in salted boiling water for 3-5 minutes (they should stay crunchy)
a large handful of green olives, stones removed and finely chopped
1 garlic clove, peeled and minced
1 small fresh red chilli, seeds removed and chopped
2 handfuls of fresh parsley leaves, chopped
a handful of fresh basil leaves, chopped
extra virgin olive oil, to taste
whole sea salt, just enough to taste
1 teaspoon poppy seeds
zest of 1 lemon, grated

Makes 2-4 servings.

Directions

Place the quinoa in a heavy bottomed saucepan and pour water over it (2 parts water,1 part quinoa). Bring to a boil, add a pinch of salt, cover then turn down the heat to a low simmer. Let the quinoa cook for 15-20 minutes, until amost transparent and a bit fluffy. Remove from the heat then transfer into a large salad bowl or a serving tray.
Let cool a bit then add the zucchini, the broccoli, the olives, the garlic, the chilli, the parsley and the basil. Season with the olive oil and salt, mix thouroughly then garnish with the poppy seeds end the lemon zest. You can serve it either warm or cool.

Ingredients

180 g whole grain farro medium-short pasta ( I used ‘torchioli’)
water and whole sea salt, just enough to cook the pasta
3 tablespoons extra virgin olive oil
1 carrot, peeled and more or less finely chopped
1 yellow pepper (stem, core and seeds removed), diced
1 long, medium-hot, sweet red pepper, Italian or Mediterranean (stem, core and seeds removed), diced
1 clove of garlic, peeled and minced
a pinch of whole sea salt
a pinch of chilli powder
1 large handful of capers, soaked in water for 10-20 minutes to remove excess salt
1 handful of fresh parsley leaves, 1 handful of fresh mint leaves, 1 handful of fresh basil leaves, washed and pat dried with a paper towel

Directions

Bring a pan of plenty water to a boil. Heat the oil in a large pan or wok over medium heat then add the carrot, peppers, garlic and salt and sauté for a few minutes (the carrot and peppers should stay crunchy). As soon as the water is boiling, add some salt and cook the pasta until al dente. Drain the pasta then put it in the pan where you previously cooked the vegetables. Rinse the capers and add them to the pasta. Sprinkle with the chilli and add a little more olive oil if needed, then  mix and sauté over medium heat for 30-40 seconds, making sure the pasta does not stick to the bottom of the pan. Remove from the heat, add the parsley, mint and basil (chopped or whole), toss and serve.

Thoughts, tips, ideas

This pasta is delicious served warm but can be also enjoyed cold as a summer picnic pasta. It can be stored in an airtight container in the fridge for up to 6-8 hours.

Ingredients

For the salad

3 handfuls fresh green beans, ends trimmed (plus natural mineral or filtered water and a pinch of whole sea salt, to cook them)
4-5 fresh, ripe but firm figs
4 handfuls of rocket
2 small, ripe but firm white peaches

For the dressing

8 tablespoons extra virgin olive oil
1 teaspoon ground mustard
7 teaspoons agave syrup
8 teaspoons balsamic vinegar
whole sea salt, just enough to taste
2-3 handfuls of fresh, ripe raspberries

To complete

thyme sprigs, to taste
fresh chives, to taste

Directions

Cook the beans in boiling water for 6-8 minutes (don’t overcook them). Drain, rinse under running water, pat dry  if necessary with some kitchen paper, transfer into a salad bowl and let cool (first at room temperature, then in the fridge).

Place all the dressing ingredients except the raspberries in a jar with a tight-fitting lid and shake well. Add the raspberries, shake a little more and refrigerate until ready to serve.

Once the green beans are completely cold, you can proceed makingyour salad. Wash and trim the figs then cut them into wedges. Wash the rocket and pat dry it with some paper towel. Wash the peach and slice it, removing the stone.  Add the figs, rocket and peach to the salad bowl  where you previously put the green beans. Toss and mix, drizzle with the dressing, garnish with the thyme and chives and serve.

Thoughts, tips, ideas

Very refreshing and satisfying without being heavy, this salad is perfect for a light lunch but also works well as a second course.

If you don’t like balsamic vinegar, try to replace it with apple vinegar (in which case I suggest adding some extra agave syrup). You can also use rice malt syrup instead of agave but the vinaigrette might turn out a bit thicker.

Ingredients

250 g brown lentils, soaked for at least six hours then cooked in natural mineral or filtered water with a pinch of whole sea salt (used canned lentils, if you really have to)
water and whole sea salt, to cook the lentils
2 cucumbers, ends cut off, washed, peeled and diced
1 red pepper, core and seeds removed, washed and diced
2 large handfuls of fresh parsley, coarsely chopped
1 red onion, peeled and diced
1 clove of garlic, peeled and finely chopped
extra virgin olive oil, to taste
apple vinegar, to taste
whole sea salt, just enough to taste
ground white pepper, just enough to taste
chilli powder, to taste

Makes 4 servings.

Directions

Cook the lentils in a pressure cooker or large pot until al dente. Rinse the lentils under cold running water, put them in a salad bowl then let cool completely (first at room temperature, then in the fridge) before adding the cucumbers, pepper, parsley, onion and garlic. Toss and add the olive oil, vinegar, salt, pepper and chilli powder. Toss again then trasfer into the fridge to cool for at least half hour. Serve chilled.

Ingredients

180 g mezze maniche kamut pasta or other short pasta
water and whole sea salt, just enough to cook the pasta
3 tablespoons extra virgin olive oil
1 large carrot, peeled and more or less finely chopped
2 cloves of garlic, peeled and more or less finely chopped
a pinch of whole sea salt
8 zucchini flowers, washed, stems and pistils removed, and cut into halves or 4 parts, lengthwise
a pinch of powdered saffron, mixed with 1 tablespoon natural mineral or filtered water
2 handfuls of fresh parsley leaves, washed and pat dried with a paper towel

Directions

Bring a pan of plenty water to a boil. Heat the oil in a large pan or wok over medium heat then add the chopped carrot, garlic and salt and sauté for a few minutes (the carrot should stay crunchy). When the water is boiling, add some salt and cook the pasta until al dente. Drain the pasta then put it in the pan where you cooked the carrot and garlic, add the saffron and, if you think it’s necessary, a tiny little more olive oil. Stir in the zucchini flowers and sauté for another few seconds, making sure the pasta does not stick to the bottom of the pan. Remove from the heat, add the parsley leaves (chopped or whole), toss and serve. 

Thoughts, tips and ideas

This pasta is good warm but equally delicious cold, too, so it can be perfect for a summer picnic. You can keep it in an airtight container in the fridge for up to 6-8 hours.

Ingredients

For the soup

1/2 ripe pineapple, peeled, cored and cut into pieces
2 cucumbers, ends cut off, washed, peeled and cut into pieces
1/2 shallot, peeled and chopped
2 handfuls of almonds, peeled and soaked for 1 hour
juice of 1 lemon
3 teaspoons agave syrup
3 cm fresh ginger root, peeled
3 tablespoons extra virgin olive oil (and some more for the garnish)
1/4 teaspoon Himalayan salt
1/2 teaspoon powdered coriander seeds
a pinch of ground white pepper
a pinch of chilli powder (and some more to garnish, if desired)
1 cup of natural mineral or filtered water, chilled

For the pesto

3 handfuls of Brazilian nuts
2 cloves of garlic
4 large handfuls of fresh basil
whole sea salt, just enough to taste
zest of 1 lemon
4 tablespoons extra virgin olive oil
natural mineral or filtered water, just enough to reach the right texture

Makes 2 servings.

Directions

Place all the soup ingredients in the bowl of a food processor or blender and purée. You can add some more water if necessary. Once you finish processing, let the soup cool completely (freeze for the first 30 minutes then transfer into the fridge for another 30 minutes). In the meantime, you can prepare the pesto.

Coarsely chop the nuts in a food processor or coffee grinder. Peel and mince the garlic. Wash the basil leaves and break them with your fingers. Place the nuts and garlic in a (preferably marble) mortar and pound briefly with the pestle. Add the basil, salt and lemon zest and pound a bit more.  Slowly pour the olive oil  while you keep stirring with the pestle, then add the water, little by little, until you get  to the right texture (it should still be  a bit chunky to better complement the very light consistency of the soup).  If you don’t have a mortar, you can use a food processor to make the pesto but be careful not to overprocess and overheat the mixture, which would lose  both colour and taste. However, the best option is to use a mortar and pestle method. As soon as the soup is completely chilled, divide it into  individual serving cups and top with a dollop of pesto. Sprinkle over a little chilli powder, finish with another little drizzle of olive oil if desired and serve.

Ingredients

200 g fresh green beans, ends trimmed (plus natural mineral or filtered water and a pinch of whole sea salt, to cook them)
1-2 teaspoons poppy seeds

For the dressing

2 cloves of fresh garlic, peel removed
2-3 cm of fresh ginger root, skin removed
2 handfuls of fresh parsley
juice of 1 lime
4 tablespoons extra virgin olive oil
a pinch of whole sea salt

Makes 2 servings.

Directions

Cook the beans in boiling water for 6-8 minutes (don’t overcook them). Drain, rinse under running water, pat dry  if necessary with some kitchen paper, transfer into a salad bowl and let cool (first at room temperature, then in the fridge).

To make the dressing, mince the garlic and the ginger. Wash and finely chop the parsley. Transfer garlic, ginger and parsley into a bowl, add the lime juice, olive oil and salt and mix well. Keep in the fridge until ready to use.

Pour the dressing over the beans, add the poppy seeds, and mix it all together (I suggest using your fingers). Check whether the dressing needs some extra olive oil. Divide between serving plates and enjoy. This makes a great, light and flavourful side dish.