Chickpea & Apple Veggie Burgers – USA

• 2 cups cooked chickpeas
• 1 cup oats
• ¼ cup chickpea flour/cornflour
• 2 onions chopped – leave 5mins
• 4 garlic cloves minced – leave 5mins
• 3 TBS soy sauce
• 2 TBS apple cider vinegar
• 1 TBS paprika
• 3 tsp oregano
• 1 tsp black pepper
• 1 medium apple, peeled and shredded
• Olive oil for brushing the burgers

1. Prepare onion and garlic and let sit for 5 minutes or more.
2. Place chickpeas, oats, chickpea flour/cornflour, onion and garlic, soy sauce, cider vinegar, paprika, rubbed sage, thyme, and black pepper into food processor bowl. Pulse until ingredients are well-mixed. Add shredded apple and pulse again just until mixed.
3. Transfer mixture to sealed container and chill 1 hour or overnight.
4. Preheat oven to 200°C and line a baking tin with baking paper. Brush tops and bottoms of burgers with olive oil.
5. Bake 30 minutes, flipping about halfway through.
6. For serving: burger buns, ketchup/brown sauce, fresh greens salad.

Edited version of

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Miruna’s Tahini Salad Dressing – Romania

3 TBS Tahini
0.5-1 TBS Honey/Petemezi*/Agave/Maple syrup
1 TBS vinegar – Balsamic/Apple Cider
6 TBS olive oil


Optional extra: Sesame seeds and roasted nuts to sprinkle on top of the salad

*Petemezi is the Greek word for Grape Molasses

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Rocket, Avocado, Pistachio and Blueberry Salad

3 cups of rocket
1 avocado cubed
2 TBS pistachios
2 TBS blueberries

0.5 cup Olive Oil
0.25 cup White Wine Vinegar
2 TBS maple syrup/honey
1 TBS Water
0.25 tsp salt
pinch of pepper

1.Combine all dressing ingredients in a container and lightly shake until mixed.
2.Add cubes of avocado to dressing and swirl to coat well to prevent browning.
3.Assemble salad and drizzle dressing on top.

Edited version of:

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Leek, Potato and Sweetcorn Chowder – France/Canada

Olive oil for frying
2 leeks
2 onions
5 medium potatoes

1 cup of sweetcorn (~350gr)
1 can of coconut milk (~400ml)
2-4 cloves of garlic, crushed
salt and pepper to taste

1. On medium heat fry the leeks, onions and potatoes for 10 minutes.
2. Add enough water to cover the potatoes and simmer until the potatoes are al dente
3. Add the sweetcorn and simmer until potatoes are soft.
4. At the end of the cooking time, add the coconut milk and crushed garlic.
5. Can be enjoyed ‘as is’ for chunky chowder or pureed for a velvety soup.

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Ella’s Cabbage Salad – Armenia

Half a white cabbage grated
1 small red cabbage grated
5 carrots grated

2-5 crushed garlic cloves
Juice of 2 lemons
10 TBS olive oil
1-1.5 tsp sweet paprika
1 tsp salt
0.5 cup of Parsley

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Pretzels – Germany


5 tsp instant yeast
1 cup warm water (add more if dough is dry)
1 cup white flour
1 cup brown flour
1 cup of oats
1 tsp salt
2 tsp brown sugar

0.5 cup warm water
2 TBS baking soda

Coarse sea salt
2 TBS oil (+ oregano-optional)

1. Combine 1 cup of warm water and yeast in a bowl. Let rest until bubbly.
2. Meanwhile, combine remaining dough ingredients in a bowl. Add water/yeast mixture and stir until combined (if dough is dry, add extra water 1 TBS at a time).
3. Transfer dough to a lightly floured surface and knead until smooth (about 5 minutes).
4. Transfer dough to an oiled baking tray. Cover and let rise in a warm place for 30 minutes.
5. Divide dough into smaller pieces and let rest again for 5 minutes.
6. Preheat oven to 170°C.
7. Combine warm water and baking soda in a shallow bowl. Stir until dissolved.
8. Roll each dough piece into a rope (Mine were about 70 cm, but if you like thicker pretzels, make shorter ropes) and shape into pretzels. To simplify roll into stick shapes.
9. Dip pretzels into the water/baking soda mixture and place them on a baking sheet. Sprinkle liberally with salt. Rest for 10 minutes.
10. Bake for 8 – 10 minutes or until golden brown.
11. Take pretzels out of the oven and brush with oil (+oregano). Finished!

Edited from original:

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Hummus – Egypt


200g chickpeas

1-2 medium lemons

2 TBS whole tahini

4 TBS olive oil

2-4 garlic cloves

½ -1 tsp salt


crushed linseeds-optional



  1. Soak the chickpeas overnight in water. Bring to the boil the next day in fresh water then simmer until tender*.
  2. While the chickpeas are cooking crush the garlic onto a little plate and leave it to sit for at least 5mins-this allows for maximum health benefits-and applies to onions too.
  3. Drain the chickpeas and keep some of the cooking fluid.
  4. Place all the ingredients in a mixer and blend well until smooth. Start with the minimal amounts when a choice is given. Taste and then add more. Toddlers and kids may like the hummus better with the lesser amounts of lemon/garlic/salt.
  5. Make the consistency slightly runnier than you would like by adding some of the reserved liquid. Once chilled it becames firmer

I add freshly crushed linseeds to most things I make since it is the richest plant source of omega-3 fats.

*for an even better taste…use Greek chickpea soup made the day before*

This hummus will keep for at least 3 days.

This amount would do for 4 people as a starter/dip.

My hubbie Panos helped me perfect this recipe 🙂

Sarah :>


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One Pot Tomato+Basil Pasta with Walnut Crumble – Italy

Ingredients for One Pot Pasta

500gr whole wheat spaghetti

3 cups (cherry) tomatoes chopped

3 red onions, thinly sliced: let sit 5 mins

5-10 cloves garlic crushed: let sit 5 mins

1 cup fresh basil

1.5 teaspoon dried oregano

6.5 cups of broth (or 6.5 cups of water+1tsp marmite)

Add fresh at end of cooking: 4 tablespoons olive oil

Method for Pasta

Place all of the pasta ingredients into a pot. The pasta must lie flat so if it is longer than your pot, simply break it in half.

After the pasta comes to a boil, simmer for 9-13 minutes uncovered.

Liquid should be absorbed but not completely. Add olive oil.

Ingredients for Walnut Crumble

1 cup walnuts

1/4 cup nutritional yeast

1/2 teaspoon garlic powder

1/4 teaspoon sea salt

Method for Walnut Crumble

Place all of the ingredients into a food processor or blender and process until there are no more big chunks of walnuts.

Edited version of:

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Chocoalte Beetroot Cake AKA Red Velvet Cake

Beetroot makes this chocolate cake incomparably super-moist.
250g well-drained, cooked beetroots
0,5 tsp vanilla extract
250g brown sugar
250ml olive oil
3 eggs
110g brown flour
110g white flour
1,5 tsp bicarbonate of soda
1/4 tsp salt
6 TBS unsweetened cocoa powder
1. Preheat oven to 180 C.
2. In a large bowl, combine pureed beetroots, eggs, vanilla, oil and sugar. Mix with an electric mixer on low speed until well combined.
3. In a separate bowl, mix together flour, bicarbonate of soda, salt and cocoa. Add to the creamed mixture, beating together well. Pour batter into an oiled baking tin. For a circular cake use ~25cm diameter.
4. Bake for 40 to 45 minutes until done. It will brown then go brown-black, don’t be afraid…the cake actually turns out very dark brown. Recipe makes one average-sized cake or 24 cupcakes. For cupcakes baking time is 30-35 minutes.
p.s. They are delicious as they are but for extra special you can add a topping. For strawberry cream mix mashed strawberries and powder sugar with Philadelphia, for chocolate cream use cocoa instead of mashed strawberries. Merenda/Nutella is also an easy/delicious spread for on top.
Above is a healthier version of the original recipe:
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Katie’s Crackers

My daughter was watching a long artistic video one day when the host started munching on crackers then explained to her audience roughly how to make them. Ten minutes later Katie had made her mix and we popped it in the oven. Oh my! They are the most delicious crackers I have had!!! A big bravo to my little chef 😀 We eat them daily now and make a variety of versions.

The base of the crackers are oats which is great because they are such a healthy form of protein and 1 of the top 12 healthiest foods. Apart from the base you can add any mix of seeds/nuts you fancy. For fancy flavours add things like garlic, paprika,chilli etc.

If you like them sweet, dried fruit can be used and the salt/pepper omitted.

Below is a savoury version that we love:


1 cup oats

4 TBS sesame

4 TBS walnuts

4 TBS almonds

4 TBS cashews

4 TBS sunflower seeds

1.5 tsp salt

0.25 tsp pepper

1 cup of water

1 TBS oil


1. For fine crackers grind or chop the nuts first. For coarse crackers only lightly break any big pieces.

2. Mix nut/seed mix, salt, pepper and oil with the oats and the water.

3. Spread out on a big baking tray lined with baking paper (not necessary if the tray is non-stick)

4. Bake in the oven at 200C for 20-30 mins approx. Half way through take them out and cut into the shape/size you want. Return to oven for the other half of baking time.

5. For soft crackers remove them from the oven when the edge starts to brown. For crunchy wait till they are browned all over.

Snack away!

Sarah and Katie :>

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