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Recipe: Vegan zucchini and leek soup
I have a confession to make: I don’t like zucchini. I can eat it, but it’s not my favourite vegetable. I find it has to be either roasted or sautéed in olive oil for me to like it. This vegan zucchini and leek soup has enough flavour to make me actually want to eat zucchini all day long. This soup is vegan (therefore automatically dairy-free), gluten-free and low in calories. It is also low in protein so I recommend adding some protein or eating it as a side dish. If you’re not vegan, feel free to add some grated hard cheese such as Parmesan or Pecorino for added flavour.
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Recipe: Vegan mash
If you love mashed potatoes but can’t or won’t eat dairy, this vegan mash recipe is for you. Even if you’re partial to traditional mash, you should give this version a go. People wanting to veganise the classic potato mash, which often contains butter, cream and/or milk, will use margarine and non-dairy milk instead. However, there is a better (read: healthier and tastier) way of doing it! A good vegetable stock (homemade or otherwise) and extra virgin olive oil add a ton of flavour and a silky texture to the mash. I used Dutch cream potatoes but you can use your favourite potatoes for this recipe. If you’re looking for…
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Recipe: Niçoise salad
Niçoise salad, or salade niçoise is a classic French dish quite popular worldwide. It originated in the city of Nice, in the Southeast coast of the country. There are several ways of making niçoise salad and I won’t claim mine is the right one (especially because I’ve never been to France!!). My recipe is simple, cheap, nutritious and delicious. Salade niçoise is naturally gluten-free, dairy-free, high in protein and moderate in carbohydrates. It’s also pretty filling thanks to the protein, fibre and healthy fats including omega-3 from the tuna and monounsaturated fats from the olives and extra virgin olive oil.
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Recipe: Miso bolognese
Miso bolognese is an example of fusion cuisine done well, if I may say so. Miso is just another way of adding umami to the classic pasta sauce. This recipe is gluten-free if you use suitable pasta. I used red miso paste but you can use any colour. I use Feather and Bone’s organic beef mince with organs for added nutrition but plain ground beef, pork, veal, turkey or a combination would work well. You may serve this sauce with your favourite pasta (gluten-free such as this one or this one, or otherwise) or pasta substitute, such as zucchini “noodles” (zoodles), konjac noodles, steamed vegetables, etc.
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Recipe: Kefir banana smoothie
This kefir banana smoothie is a great way to incorporate fermented milk drinks into your diet. It is great for breakfast or as a post-workout drink. You can use any kind of dairy or non-dairy unsweetened kefir or other fermented milk drinks, such as filmjölk or drinking yoghurt. The protein powder is optional, depending on your needs. For example, you can add it if you’re having this smoothie as a post-workout drink or it’s all you’re having for breakfast. I prefer unflavoured protein powder, such as natural whey protein isolate (WPI) from either True Protein or 180 Nutrition. You can also use your favourite unflavoured plant-based protein.
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Recipe: Escabeche de pollo
Escabeche de pollo belongs to a family of dishes with Spanish influence in which the main ingredient is marinated in acid, usually vinegar. In Perú, escabeche dishes contain thick slices of red onion, vinegar and Peruvian chillies, either amarillo, panca or both. Escabeche de pollo (chicken escabeche) is usually served at room temperature with boiled potatoes or sweet potatoes and/or rice. When I was growing up, it was a common dish to serve at parties (a party in Perú is not a party if there’s no dancing and no food).
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Recipe: Sweet potato frittata with kale and feta
This sweet potato frittata with kale and feta is perfect for make-ahead breakfasts or as a light meal any time of the day. It keeps well for 4-5 days in the fridge and can be frozen for later consumption, too. I used goat’s feta, which pairs great with the sweetness of sweet potato. Traditional feta made from sheep and goat’s milk would work great, too, as would regular cow’s milk feta. This recipe is gluten-free and vegetarian. It has a decent amount of protein (22.9g per serve) and the 28.4g of carbs from the sweet potato are lower GI and come packed with micronutrients (see potatoes vs sweet potatoes for…
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Recipe: Salpicón de pollo (Peruvian chicken salad)
Salpicón de pollo is a salad with chicken, cooked vegetables and mayonnaise commonly found in many Latin American countries. In Perú it’s often served as an entrée but it makes a wonderful main meal particularly during warmer months. This recipe is gluten-free and dairy-free. It keeps well in the fridge for a few days, especially if you dress it just before eating. On that note, I recommend you make your own mayonnaise (it’s super easy!) because most commercial ones are made with less-than-ideal ingredients.
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Recipe: Fig salad with goat’s cheese and prosciutto
Figs are in season! They are great as dessert or snacks, however I think they really shine in salads. Similar to last week’s recipe, you can enjoy this fig salad with goat’s cheese and prosciutto as a summertime lunch or serve it to share in your next dinner party. The saltiness in the goat’s cheese and prosciutto will bring out the sweetness of the figs. If you can find smoked almonds, they will add overall complexity of flavour, however they are not essential and you can use dry roasted almonds. This recipe is gluten-free but there’s no point in trying to make it dairy-free or vegan, sorry!
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Recipe: Fig salad with broad beans and Pecorino
Figs are in season! This fig salad with broad beans and Pecorino brings the best of the Mediterranean cuisine to your table. Perfect for a summer lunch or BBQ. Some notes on ingredients: you can find fresh broad beans in some markets but it’s easier to find them in the frozen section of your supermarket. Pecorino is an Italian sheep milk cheese that I love due to its sharp, salty taste. You can substitute Parmesan if you prefer. This recipe is gluten-free and can be made vegan if you omit the cheese. However, I think the Pecorino really complements the flavour of ripe figs. Serve this salad as a side…
