MUSHROOM + GRUYERE QUICHE

Mushroom + Gruyere Quiche

Makes: 6 servings

- 1 recipe shortcrust pastry 

- 6 eggs 

- 2/3 cup crème fraîche (or heavy cream) 

- 1 cup whole milk

- 8 ounces gruyère cheese, grated 

- 8 oz mushrooms, sliced (white, crimini, baby portabellas, or shiitake are excellent)

- 1/4 teaspoon freshly ground nutmeg 

- 1 tsp freshly ground pepper

- 1 tbsp butter

1. Preheat the oven to 425 F / 220 C. 
2. Roll out the pastry to fit a 10-1/2 inch pie plate or a cake pan with removable bottom. Press the edges against the pie plate or cake pan, poke the bottom with a fork, and place the pastry in the freezer for 30 minutes. 
3. In the meantime, heat the butter in a pan and sauté the mushrooms until they're cooked and somewhat crisped at the edges. Turn the heat off and set aside. 
4. Remove the pastry from the freezer and line with parchment paper. Add pie weights (I use dried beans that are solely for use as pie weights) and bake in the middle rack of the oven until the pastry is just browned at the edges, about 15 minutes. 
5. Remove from the oven, remove the parchment paper and pie weights. Return the pastry to the oven to bake until the bottom is lighty browned, an additional 5-7 minutes. Remove from the oven and set aside. 
6. In a blender, process together the eggs, cream, milk, and all the spices and seasonings. 
7. In the par baked pastry, spread the grated cheese in a layer, then add the egg mixture and the mushrooms. 
8. Bake in the center of the oven until the filling is golden and puffed, and is completely baked through, about 30 - 40 minutes. The quiche is done if it's not shaking in the center, or if a sharp knife inserted into the center comes out clean. 
9. Remove the quiche from the oven and serve immediately.

SUPERFOOD CHOCOLATE MOUSSE!

You'd never guess this gorgeous silky mousse is made from... avocados!! It's so nourishing and energising that you can have it for any meal of the day, even as a snack.

Superfood Chocolate Mousse!
makes: 2 servings

- 1 medium (or 2 small) ripe avocados 

- 1/4 cup raw cacao powder, or more to taste (use regular unsweetened cocoa powder if you don't have raw cacao)

- 5 dates, pitted and roughly chopped

- 1/4 cup orange juice (or water)

- 1 tsp. natural vanilla extract or pure vanilla bean powder (optional)

- A pinch of sea salt

- Honey or maple syrup (if required, to adjust sweetness)

Topping Ideas

Toasted coconut, shaved dark chocolate, fruits, nuts, granola, etc.

1. Soak the dates in the orange juice for 10-15 minutes to soften. In a blender, add the avocado flesh, dates, juice, salt, cacao powder, and vanilla if using. Blend until smooth. You will most likely need to scrape down the sides of the blender jar a few times. 
2. Taste and adjust cacao and sweetness to taste. Serve immediately with toppings of choice. Leftovers will keep in the fridge for up to 2 days.

FRITTATA: GREEN BEANS, MUSHROOMS, WALNUTS, OLIVES

This easy frittata with green beans, walnuts, mushrooms, olives, and a bit of feta cheese is a quick breakfast or brunch meal that can be made with as many or as few ingredients as you have at hand. It's great hot or cold, which makes it a terrific dish for picnics, potlucks, and road trips!

I added the last little bit of a delicious French feta I had, but feel free to add no cheese, or any other cheese you prefer. Or stir in any kind of pesto after adding the eggs. I typically don't care for meat, especially at the first meal of the day, but you can definitely add smoked trout, sausage, proscuitto, diced chicken, or whatever other meat you want.

Frittata: Green Beans, Mushrooms, Walnuts, Olives
makes: 3 servings

- 6 eggs
- 1 handful green beans, blanched
- 1 shallot (or small onion), sliced
- 6-8 crimini mushrooms, sliced (or any other mushrooms)
- 1/4 cup walnut halves
- 1 jalapeno, sliced
- 1/4 cup whole pitted olives
- 1 tsp. salt
- 1 tbsp. olive oil

1. Heat the olive oil in a pan/skillet on medium heat. Crack the eggs into a bowl and lightly beat with a fork.
2. When the oil is heated, add the sliced mushrooms and shallots. Sauté.
3. Turn the heat to low, add the eggs and quickly swirl the pan to spread the eggs in the entire pan.
4. Turn the heat up to medium and arrange the remaining vegetables and walnuts around the pan so they're all more or less in a single layer. Arrange the feta between all the vegetables.
5. Cook until the egg custard is set, about 7-10 minutes, occasionally swirling the pan so the eggs in the centre run around the sides.
6. Turn the heat off and transfer the frittata to a plate or cutting board.
7. Cut into wedges and serve with bread, roasted potatoes, other roasted vegetables, or a salad. Store leftovers in the fridge for up to a day.

RAW SOUP, OR SAVOURY DINNER SMOOTHIE

I love this mildly earthy raw soup at any time but especially at dinner when I don't want the sweetness of fruits, and need a quick dinner after the gym. 

Raw Soup, or Savoury Dinner Smoothie

makes: 32 oz.

- 1 small beetroot, peeled and cubed

- 1 cup cucumber chunks

- 2 small zucchini, cubed

- 1 capsicum (any colour), trimmed and cut into chunks

- 1 cup cherry or grape tomatoes (or tomato chunks)

- 1 packed cup red amaranth (sometimes also called red spinach) or other greens

- 12-15 sprigs cilantro (or parsley)

- 1 tbsp. fennel seeds (optional)

- 1 lemon, juiced

- 1/2 tsp. salt

- 2 - 3 cups water

1. Put all the vegetables, fennel seeds if using, lemon juice, salt, and 1-1/2 cups water into a blender jar. Blend everything till smooth. Add water to adjust consistency and enjoy! This will keep in the refrigerator for up to 24 hours.

SUMMER VEGETABLE QUICHE

Summer Vegetable Quiche

makes: 1 9 in. quiche/4 servings

- 1/2 recipe basic yeast dough, (or any pizza/bread dough of choice) after the first 60 min. rise

- 3 eggs

- 1/4 cup milk

- 1/2 cup grated cheese of choice

- 1 tsp. salt

- 1 tsp. red pepper flakes

- 1 garlic clove, peeled

- 1 tbsp. dried mixed herbs (or any herbs of your choice)

- 1/2 tsp. nutmeg powder

- 1 zucchini, sliced

- 1 pint cherry tomatoes, halved 

- 1/2 onion, sliced

- 1 serrano, jalapeño or any pepper of your choice, sliced (optional)

1. Lightly grease a 9 in. cake pan. Roll the dough into an approximately 9 in. circle and lay it in the pan. Starting from the centre and working your way out, push the dough up the sides of the pan to form approximately 2 in. high sides to get a deep shell.
2. Let the dough rise for 20 min. Preheat oven to 350 F/180 C.
3. Using a fork prick holes all over the dough and bake for 20-25 min. till the shell is lightly browned and has pulled away from the pan. Remove from the oven and let it cool for a few minutes.
4. Turn the oven up to 425 F/220 C.
5. Arrange the zucchini slices in a more or less single layer in the quiche shell. Arrange the onion slices on top of the zucchini slices.
6. Blend the next eight ingredients (eggs through nutmeg) and pour into the quiche shell. Arrange the tomatoes cut sides down on the eggs (it's ok if they float a little). If using, arrange the sliced pepper in the spaces between the tomatoes.
7. Bake at 425 F/220 C for 20 min. then turn the heat down to 350 F/180 C and bake for another 15 min. or till the filling appears set and the top is lightly browned. 
8. Remove from the oven and let it rest for 15 min. Remove from the mould.
9. Cut the quiche into wedges and serve over a salad or on it's own. Store leftovers in fridge for up to 3 days... it reheats really well!

VEGAN OVERNIGHT OATS

Overnight oats - one of my favourite breakfasts! It's sattvic, light but really filling, quick, make-ahead, and if you put these in a jar with a lid, spill-free and portable. I also make these in my hotel room when I'm travelling, to have an energising breakfast before the activity of a construction site.

I seldom eat dairy products, but if you do, you can make these with milk if you want. Milk's not really necessary though... overnight the oats the mixture gets creamy and smooth just with water. I also don't use any processed milk like almond or soy. If you make homemade nut milk, by all means use that, it's delicious!

Also, since I don't use any dairy in these, I just leave them on the table. I find the chill of refrigerated breakfast too much of a shock early in the morning, even in the summer. But if you're using milk, do refrigerate!

Use any fruits and nuts you fancy. Bananas, berries, stone fruit like cherries and peaches, kiwi, mangoes, pineapple, passion fruit... they're all amazing with these oats.

Vegan Overnight Oats

makes: 1 serving

- 1/4 cup rolled oats (regular, not instant!)

- 1 tbsp. shredded coconut (optional)

- 1/3 cup water

- 1 cup champagne grapes (or halved regular grapes or any other cut fruit)

- 2 tbsp. toasted pumpkin seeds, coarsely chopped (or any other nuts)

1. In a bowl, mix the oats, water, and coconut if using. Stir well and set aside for 10-15 minutes. Stir again, and if the oats seem dry, add a bit more water till you have a creamy mixture.
2. In a jar or glass, layer the oats, pumpkin seeds, grapes, repeat. End up with a top layer of grapes.
3. Leave overnight and enjoy a delicious start to your day!

GINGER BERRY CHIA PUDDING

I like to have this pudding at room temperature not refrigerated. In Ayurveda, refrigerated foods are considered counter-productive to digestive fire, especially cold breakfast foods since that is the first - and most important - meal of the day after an hours-long fast. Even before I delved into Ayurveda beyond the normal day-to-day that's incorporated into life in India, I was never a fan of ice-cold food and beverages. Instead of cooling me down, they shocked my system and they still do. I have always preferred room temperature water, and even in the summer, I don't care for the chill of the AC. My meals are either warm or at room temperature, never cold. Smoothies and juices included.

This chia pudding is perfectly flavoured with ginger without it being overpowering, and is a refreshing start to the day. Sometimes I have it at dinner and it's equally refreshing and satisfying. As always, use any combination of seasonal fruits you like. Since berries are never as sweet as bananas, mangoes, figs, etc. I like to add maple syrup or raw honey to the oats blend. Because otherwise you'll have a flavourless chia gel that you'll definitely be able to eat, but it won't really be as well-rounded in flavour as when you add a bit of maple syrup or raw honey. I know food should be thy medicine, but it doesn't need to taste like medicine!

Ginger Berry Chia Pudding

makes: 1 serving

- 1/4 cup blueberries

- 1/4 cup raspberries, halved

- 1/2 cup cherries, pitted and quartered

- 1/8 cup oats

- 1 cup water

- 2 tsp. Grade B maple syrup or raw honey

- 3 tbsp. chia seeds

- 1 tsp. grated ginger

- 1 roasted tbsp. pumpkin seeds

1. Blend the oats and 1/2 cup water into a smooth "milk". Add the maple syrup or honey if using, and the other 1/2 cup water and blend to mix.
2. Put the chia seeds in a medium bowl and mix in the oat "milk" and grated ginger. Set aside for 10 - 15 minutes, stirring occasionally to break up any chia lumps. If the mixture is too gelatinous, mix in a couple of tbsp. of water.
3. In a serving container, layer as follows: blueberries, 1/2 of the ginger chia mixture, raspberries, remaining chia mixture, cherries, pumpkin seeds.
4. Serve immediately or leave overnight (this doesn't need to be refrigerated since there's no milk in it).

CHERRY CHIA PUDDING

Reality check on chia (and other food fads): you're not going to get thinner, more gorgeous, at peace, glowing skin, supple feet, or whatever else product marketers have been telling you by over-dosing on any one or two foods. The only way to achieve any of the above goals (and more) is to work hard to get where you want to be. That means being active but more importantly, eating a large variety of foods, not excluding foods on a whim (gluten-free is another trend but unless you're truly gluten-sensitive or have celiac, you're doing yourself a disservice by eating the guar gum, xanthan gum and whatever else is in gluten-free goods). All grains are good in moderation - they're heavy on the stomach so instead of cutting out an entire group of grains to feel light, simply reduce the frequency with which you consume grains. That way you'll feel light and satisfied. And satisfaction from meals is important to happiness and mental well-being.

Additionally, calm down. Before you start going on a quinoa binge because someone told you it's a complete protein etc. etc., check your facts. Know what a complete protein is really. Rice and beans have been an ancient combination that makes a complete protein. Way before quinoa arrived. It's fine to eat it but there's no need to go nuts and start replacing everything with quinoa. I don't like quinoa and I don't care how great it is, I'll find something else I like. Like millet. Which even now is a part of many cultures world-wide, including Indian. But even so, I know heaps of Indian people who wouldn't dream about eating millet but they worship quinoa. It's silly. No one will give anyone a prize for going overboard on food trends! Eat normally.

The Standard American Diet (SAD) is so devoid of nutrition and has resulted in such an unhealthy population that food fads with tall claims work in the US. People are so eager to get their health back that they will spend a lot of money on so-called superfoods to get the same benefits they could get from eating readily available natural and whole foods. Because there's no commonplace system to educate people on how to care for themselves through their diet and lifestyle. It's a trend that is slowly being reversed, but in a somewhat dishonest way. I thank my stars every day that I am from a culture and family that still eats seasonal fresh foods and minimal processed foods.

Moral of the story: make informed decisions, examine food habits of your own culture and adapt to suit your circumstances, examine the source of your information, and educate yourself on how nutrition needs have been met for centuries in ancient cultures. And eat food because you like it, not just because you read somewhere that it's a "superfood". Whatever that means. Satisfying your taste buds matters!!

All that being said, this nut- and dairy-free chia pudding is excellent for adding variety to your breakfast or tea-time snack! It's filling and light, both.

Chia seeds, native to the Americas, are from a plant in the mint family. And while they don't make an excellent herb like mint does, they are a good source of essential fats and minerals like calcium and phosphorous. In fact the nutritional profile of chia is very similar to that of our good old sesame seeds... which are terrific ground into tahini and spread on toast with jam or honey. Or mixed into hummus, which is protein-packed and low-fat.

So chia is native to the Americas, and Native American tribes, Aztecs, and Mesoamerican people ate chia because it's what grew here! Not because they imported it from somewhere so they could eat a superfood and become hot and hip. Those folks definitely ate local!

Tukmaria is another seed that hydrates, swells, and gelatinizes similarly to chia, but the two aren't related. Tukmaria are seeds of the sweet basil plant whereas chia is from the mint family. Sweet basil is the same basil commonly known as Thai basil. Like all seeds, tukmaria seeds also are nutrient-dense and are a bit lower in calories than chia. They can be used the same way as chia, and this pudding would be excellent with tukmaria seeds!

Cherry Chia Pudding

Makes: 1 serving

- 3 tbsp. chia seeds

- 1/8 cup rolled oats

- 1 tbsp. desiccated unsweetened coconut (optional)

- 1 tbsp. Grade B maple syrup (optional)

- 1 cup water

- 1-1/2 cups red cherries

- 1/4 cup blueberries (or any other fruit)

1. Blend until smooth the oats, water, and coconut and maple syrup if using.
2. Put the chia seeds in a bowl and mix well with the blended oats mixture. Set aside for at least 10 minutes, stirring occasionally to break up any chia lumps.
3. Pit and quarter the cherries.
4. In a jar, breakfast bowl, or any other container, add the blueberries. Add about half of the chia mixture, then add half of the cherries. Add the remaining chia mixture and top with the remaining cherries.
5. Enjoy immediately, or leave overnight on the countertop or in the fridge for breakfast.

SPANISH OMELETTE: TORTILLA DE PATATAS (TORTILLA ESPANOLA)

Eggs, potatoes, onions: what's not to love?! I love this easy-to-make and easy-to-eat Spanish omelette. It's a classic tapas dish, served at room temperature and cut into batons, bite-sized pieces, or wedges. It's also terrific for brunch, breakfast, or a snack. Or any time you want, really.

If you look online, you'll find a ton of information on the nuances of this omelette, including the use of mad amounts of oil to crisp up the potatoes and etc. etc. Well, it's really unnecessary to glorify what is really just simple pub grub made with simple ingredients. I had a boyfriend from Zamora, Spain, and he made this often for us - minus any fuss or needless snoot.

This omelette or potato "cake" is not related at all to the Mexican corn tortilla. And why not? Well, the explanation is quite simple really. Torta in Spanish means cake. Tortilla is the diminutive of that, and means small cake. So anything that sort of resembles a small cake is a tortilla. Although they're all called tortillas, handmade corn tortillas are considerably thicker than the thin machine-made ones we buy in stores, and can easily be thought of as small cakes.

I made this with purple potatoes because I love the colour, but any potato that's not too starchy will do. I like adding a bit of garlic and some kind of pepper to this omelette: toasted black pepper, paprika, smoked paprika, crushed red pepper, finely chopped jalapeños or other green chiles. They all work really well with the other ingredients. Sometimes I stir in a couple of tablespoons of finely minced parsley as well. You can add a bit of chopped ham or sausage too.

Two things I do to develop a nice texture and flavour, and to keep the eggs from sticking  to the pan are:

• Add the cooled potatoes and onions to the eggs and let everything soak for 15 min. or so before adding to the hot pan. This is optional, but it develops the texture and flavour really nicely.
• Add the egg, potato, onion mixture to a hot pan, then turn the heat down after a minute or so of cooking. This prevents the eggs from getting stuck to the pan.

Spanish Omelette: Tortilla de patatas (Tortilla española)

Makes: 1 12 in. omelette

- 6 eggs

- 3 potatoes, sliced or cubed (any waxy kind, not starchy like Russet)

- 1/2 large onion, sliced

- 3 cloves garlic, minced

- 2 chiles de arbol or 1 jalapeño, finely chopped (optional)

- 2 tsp. salt
- 1 tbsp. freshly ground pepper

- 3 tbsp. olive oil

1. Heat 1 tbsp. of oil on medium heat and sauté the onion until translucent. Add the potatoes and sauté for a few minutes, add 3-4 tbsp. water and cover. Cook for 7-10 minutes or until the potatoes are cooked. Cool.
2. In a large bowl, whisk the eggs. Add the salt, pepper, garlic, chiles, and cooled potatoes and onions. Add the chopped herbs if using. Gently fold everything together to mix and let it soak for 15 minutes.
3. Heat the remaining 2 tbsp. oil on high heat in an omelette pan or skillet that has 1 - 2 in. tall sides. Pour in the egg mixture and quickly even it out if the potatoes are mounding in the centre. Cook for 1 - 2 minutes and turn the heat down to medium-low. Cook until the omelette is almost set and the sides somewhat shrink away from the pan. Shake the pan to loosen the omelette - if the omelette doesn't move freely in the pan, slide a spatula under the omelette and loosen it. 
4. Put a plate, eating side down, over the pan. Invert the pan so the tortilla flips on to the plate. Slide the tortilla back into the pan and top off with any uncooked egg mixture in the plate. Cook for about 5 minutes but not much longer or it will overcook.
5. In the same way as step 4 above, flip the omelette back on to a serving plate or cutting board.
6. Serve warm or at room temperature by itself, over a salad, with bread, a bit of ham or Spanish chorizo.

LYCHEE CUCUMBER SMOOTHIE

Not that we need much convincing to eat this silky juicy fruit by the bagful, but lychees are very high in Vitamin C! Just 10-12 lychees provide 100% of the US Recommended Dietary Allowance (RDA) of Vitamin C. Even if you don't consider the US RDA as sound nutritional advice, lychees are an exceptional little fruit. In addition to Vitamin C, lychees are rich in minerals - potassium, phosphorous, copper, to name a few.

Lychees are very sweet and juicy, but not intensely flavoured. So I like to eat them plain or with a few other fruits. I also like them in smoothies with complementary mild ingredients like mint, ginger, and cucumber. This smoothies is so light and refreshing, you'll want to make it often!

Lychee Cucumber Smoothie

makes: 20 oz.

- 2 cups lychee flesh (~20 lychees, skin and pits removed)

- 1 Persian cucumber, cut into chunks

- 7-10 mint leaves (from 2 sprigs)

- 1/2 in. piece of ginger (peeled if not organic)

- 1 cup water

1. Put everything in a blender jar in this order: lychees, cucumber, ginger, mint leaves, water.
2. Blend on High into a smoothie.
3. Pour into a glass and enjoy! Or refrigerate for up to 12 hrs.

GREEN GOLD SMOOTHIE

This is one of the most refreshing smoothies ever! The colour is a beautiful bright green thanks to the golden pineapple and mango that soften the deep green from spinach, and the flavour is crisp and refreshing. I'll be making this a lot more.

Flax seeds, like hemp hearts, are a nutritional bazooka. Flax seeds are a complete protein - i.e. they contain all 9 essential amino acids. Most proteins have to be combined with others to make complete protein, but not flax seeds. They can hold their own!

Flax seeds are also one of the best sources of omega-3 fatty acids (omega-6 and omega-9 are the other two types of omega fats - more on those later). Omega-3 fatty acids are the parent molecule for anti-inflammatory hormones in the body and, as with most things, food is the best source rather than supplements.

Ironically, the high omega-3 content of flax seeds makes them highly volatile when pulverised. Flax powder or oil is sold in dark containers to prevent oxidation from exposure to light. Similarly, heat also destroys omega-3 fats and flax seed oil should never be heated. If you're buying flax seed oil, buy organic, cold-pressed oil sold in dark containers.

Flax seeds are also called linseeds. The same linseeds that are pressed to make the linseed oil we all used to mix with paints in art class! In art, linseed oil is used because it dries fast... back to the whole volatility of linseeds thing. Don't go to the nearest Flax or other art store for linseed oil to put in your smoothie though - get food-grade linseed or flax seed oil from the grocery store!

Green Gold Smoothie

makes: 32 oz.

- 1 small cucumber, peeled and quartered

- 1 fresh mango, peeled and cut into chunks (~ 1 cup)

- 1/2 cup pineapple chunks

- 1 Key lime, juiced (or 1 tsp. lime juice)

- 1 lemon, juiced

- 1 in. knob ginger (peeled if not organic)

- 1 tbsp. flax seeds, aka linseeds (or 1 tsp. food-grade flax oil)

- 5 oz. baby spinach

- 1 cup water (or coconut water)

1. In this order put the ingredients in a blender jar: mango, ginger, cucumber, flax seeds, pineapple, lime and lemon juice, ginger, and water. Blend until very smooth.
2. Add more water and pineapple to adjust consistency and sweetness if needed.

WAFFLES: EASY, NOT BOXED

Now that summer's here, it's time for waffles-and-summer-fruit weekends! The cornstarch gives these a crispy exterior and the egg whites beaten and folded in make a fluffy interior. If you don't want to bother with separating the eggs and all of that, lightly beat the eggs without separating and add to the dry ingredients when you add the wet ingredients.

According to my Vermont friends, the best maple syrup is Grade B, not Grade A. The consensus is that Grade A is too light and lacks the smoky maple flavour that the Grade B has. So they've advised me to focus on Grade B, and leave the Grade A to snooty New Yorkers. I have both grades at home so I tried them on these waffles and those pancakes, and I'm a convert to Grade B! That's also what I used in these almond and cashew butter fudge bites.

No maple syrup? Honey's just as great!

Waffles
Makes: 5 waffles

- 1 cup oat flour (grind 1 cup rolled oats in a blender till you have flour)

- 3/4 cup all-purpose (AP) flour (or bread flour)
- 1/4 cup cornstarch

- 2 eggs, yolks and whites separated

- 1-3/4 cups milk
- 1/4 cup oil (coconut, grape seed, olive, or any neutral oil)
- 4 tsp. baking powder

- 1 tbsp. sugar
- 1/4 tsp. salt
- 1/2 tsp. vanilla extract
- 2-3 tsp. oil (to brush on the hot waffle iron)

1. In a medium bowl mix all the dry ingredients.
2. Make a well and add the wet ingredients except egg whites. Stir until you have a smooth mixture.
3. Beat the egg whites in another bowl till you have soft peaks. Fold into the smooth mixture and set aside. (If you don't want to bother with separating the eggs and all of that, lightly beat the eggs without separating and add to the dry ingredients when you add the wet ingredients.)
4. Preheat waffle iron.
5. Brush preheated waffle iron with a teaspoon of oil. Ladle about 1 cup batter onto the hot waffle iron. Cook until golden brown.
6. Serve hot with butter, maple syrup, and fresh fruits.

THINK OUTSIDE THE BOX: BEST PANCAKES, EVER.

Want to have pancakes for breakfast? Ditch the sad boxed pancake mixes travesties and do what I do: make them the old-fashioned, chemical-free way in a snap! These are not just quick and easy, they're also light and just the right thickness to really enjoy them without feeling too full too fast. I love them with just maple syrup and a bit of butter, but if you still feel a void, or want a more filling pancake experience, have them with fresh fruit. Sliced berries, mango, peach, banana, pear - they're all terrific on pancakes! Chopped walnuts, almonds, pine nuts, cashews are great too.

I do poached fruit like peaches or pears (shown in the first photo) on pancakes if I have them left over from something else, but I prefer raw fruit. The concentrated flavour of cooked fruits like berries overpowers the flavour of the maple syrup and there's no point in wasting perfectly great maple syrup. Honey is a much better alternative if you want to have your pancakes with macerated fruits, compotes, preserves, etc.

Best Pancakes, Ever.
Makes: 10 - 12 pancakes

- 1 cup rolled oats
- 3/4 cups all-purpose flour (I use unbleached AP flour)
- 3-1/2 tsp. baking powder (not baking soda)
- 1 tsp. salt
- 1 tbsp. sugar
- 1 tbsp. orange zest (optional)
- 1-1/4 cups milk, at least 2% or higher fat (or nut milk of choice - I don't eat soy but you can use soy milk if you want)
- 1 egg
- 3 tbsp. butter, melted (coconut oil, or safflower/other neutral oil for dairy-free pancakes)

1. Put the oats in a blender and process into oat flour. 
2. Prep the dry ingredients: Mix together the oat flour, all-purpose flour, baking powder, salt, sugar, and orange zest in a large bowl. Make sure to mix everything well.
3. Prep the wet ingredients: Break the egg into the blender jar, add the milk and melted butter. Process until everything is just mixed. 
4. Make a well in the center of the dry ingredients and pour in the wet ingredients. Mix until everything just comes together in a smooth batter. A few small lumps are ok, but don't overmix the batter.
5. Heat a lightly oiled skillet (or griddle or frying pan) over medium-high heat. Using a 1/4 cup measure or small ladle, pour the batter onto the hot skillet. The batter will spread to form a 6 - 7 in. pancake. After 30 - 40 seconds, flip the pancake and brown on the other side. Repeat to make more pancakes.
6. Stack 2 pancakes on a plate and serve hot with a pat of butter and/or maple syrup.

Notes:

1. The oat flour won't be as finely milled as the AP flour, but that's fine.
2. If the batter doesn't spread into a 6 - 7 in. pancake, add 1/8 - 1/4 cup milk to thin it.
3. This may be obvious but... if the first pancake is dark brown or burnt, lower the heat for the rest!
4. Store leftovers in the fridge for up to 2 days and reheat as needed.

SPICY RAW SOUP: CAN'T HAVE ENOUGH OF THIS

Raw soup, smoothie, blended salad, whatever it is, it's delicious!! I drink at least one or two smoothies a day, usually for breakfast and dinner. I love creating seasonal flavour combinations, and this is one of my go-to, no-fail summer ones. Vary the ingredients and proportions to suit your needs, but be judicious with strong flavours such as salt, spice, garlic, or bitter greens. Try your own combos based on seasonal fruits and vegetables!

I won't endlessly extol the virtues of eating wholesome foods, but suffice to say that eating almost no commercially processed foods, less grains and mostly fruits, vegetables, nuts, seeds, and their derivatives such as oils, is the way to live. After you have this or any other smoothie, notice the rush of energy you feel. Food is also related to mental well-being. Eating fresh, seasonal, life-giving foods will make you a more pleasant, balanced person, able to handle the stresses of work and other things with a cooler, more solid demeanour. And your taste buds will be more sensitive to flavours so you'll enjoy all foods much more.

Try it for a week: have a large smoothie for breakfast, and a large one for dinner. At these meals, if you're still hungry after the smoothie you can have a handful of nuts or as many fruits/vegetables as you want. With a vegetable smoothie like the one below, have vegetables if you're still hungry. With a fruit-based green smoothie, have fruit. Don't mix fruit and vegetables. And, you should have no grains, no dairy, no meat 2-3 hours before or after the smoothie.

And definitely don't put things like almond milk, milk, yogurt, kefir, etc. in your smoothie. Just water or coconut water.

Raw Summer Soup/Smoothie

Servings: makes 1 large soup/smoothie, enough as breakfast/dinner/snack

- 2 medium zuchhini

- 1 cup cherry tomatoes

- 1 avocado

- 2-3 cups greens of choice - spinach, arugula, lettuce (any other than Iceberg), kale, chard

- 1 handful of fresh basil leaves

- 1/4 - 1/2 tsp. crushed red pepper (the kind you put on pizza)

- 1 lemon, juiced

- 3/4 - 1 tsp. good quality salt

- 1 small clove garlic (optional)

1. Wash, cut and prep everything.

2. Add the heavy vegetables first - anything non-leafy.

3. Leafy things go at the top. In this case the avocado was an after-thought so it's on the top!

4. Add 1/2 - 3/4 cup of water and blend.

5. This will create a "creamy" base before you add more water. (Too much water from the very beginning will result in a non-smooth smoothie - a bit contradictory, really. And definitely not tasty.)

7. Add water, 3/4 cup at a time, until you have the consistency you want.

8. Pour into a glass if you're having it immediately. Otherwise pour into a container and refrigerate.