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.

ROASTED BEET SALAD, GARAM MASALA VINAIGRETTE

This is an easy and fantastic salad that can be a first course, appetizer, or a side for two people, or a main meal for one. I often have this over whatever greens I have at hand. Or sometimes with crostini. Or with more beets! Just joking.

To roast beets: wash the beets and put them in a preheated 400 F oven for 30 - 40 minutes. The beets are done when you can easily slide a knife into them. Allow to cool and slide the skins off. Trim, slice and serve. Or refrigerate whole for up to two days.

Roasted Beet Salad, Garam Masala Vinaigrette

makes: 2 servings

- 6 tbsp. olive oil 

- 1 tsp. garam masala (or any curry powder)

- 3 tbsp. red wine vinegar (or apple cider vinegar)

- 2 tsp. coarse salt 

- 1 tbsp. raisins 

- 3 medium beets, roasted, peeled, and sliced (see above)

- 2-3 tbsp. feta (or any soft goat cheese) (optional)

- 1/4 cup toasted walnuts (or 1 tbsp. toasted pine nuts) (optional)

1. In a small saucepan, heat 3 tbsp. olive oil with garam masala over medium-low heat until just heated through. Remove from heat and let stand for 15 minutes.
2. Transfer to a food processor or blender jar along with the remaining 3 tablespoons oil, raisins, vinegar, salt, and pepper to taste. Blend till smooth.
3. Arrange beet slices in a plate and drizzle the dressing over them. Top with feta and serve at room temperature.

VEGAN KHAO SOI: CHIANG MAI CURRY NOODLES

This spicy, savoury, sweet, sour noodle soup will wake your taste buds up! I love having this healthy yet filling noodle soup in cold weather or when I'm under-the-weather-but-not-too-under-to-make-it. And.. it can easily be made gluten-free by using gluten-free noodles or not using noodles at all and adding extra vegetables like I do sometimes.

The fresh curry paste makes a big difference in flavour so do make it if you have time. If not, there's always next time! Adjust the salt, sugar, and lime to taste - the quantities given below are just guidelines. Customize the flavour to *your* taste buds! 

Vegan Khao Soi: Chiang Mai Curry Noodles

makes: 4 large or 6 small servings

- 1/2 cup khao soi curry paste (recipe below)

- 1 tbsp. coconut oil

- 2 cups coconut milk

- 2 carrots, cubed

- 1 handful green beans, cut into 1 in. pieces

- 1 cup sliced mushrooms

- 1 med. capsicum, cut into 1 in. pieces

- 2 cups tofu cubes

- 1 tbsp. soy sauce

- 2 tsp. sugar

- 4-5 cups water

- 1 lb. (~1/2 kg.) egg noodles (or gluten-free noodles)

Garnishes 

- bean sprouts (or fried noodles)

- sliced shallot (or onion)

- sliced hot chiles

- lime wedges

- cilantro

Curry paste (This makes 1 cup curry paste. Use half for this recipe and refrigerate the rest for up to 1 week.)

- 2 shallots, peeled and quartered

- 4 cloves garlic, peeled

- 2 Thai/Chinese/Vietnamese black cardamoms (elcha in Gujarati, badi elaichi in Hindi)

- 1 tbsp. coriander seeds

- 3 dried Thai bird chiles (or any spicy dried peppers), dry roasted

- 1 tsp. garam masala (or any curry powder)

- 1-2 in. piece of fresh turmeric

- 1/2 in. piece of ginger

- 4 stalks lemongrass, tender inner part roughly chopped (bottom ~four inches only)

- 1 bunch cilantro, stems cut and leafy tops and tender stems reserved

- 1 tbsp. lime zest

- 1 tsp. salt

1. In a skillet, dry-roast (roast without oil) the coriander and cardamom seeds. Dry-roast the dried chiles.
2. Add the roasted seeds and chiles to a blender jar. Add the remaining curry paste ingredients and blend into a smooth paste. You'll have to scrape the sides of the jar a few times to get a smooth paste.
3. In a heavy-bottomed pan, heat the coconut oil and add the 1/2 cup curry paste. Fry the curry paste on medium-low heat until it is fragrant and slightly dry, ~5 minutes. Add 1/2 cup of the coconut milk and stir to mix. Fry for ~5 more minutes until the mixture is somewhat dry. Add 1 cup of coconut milk and fry on medium-high until you see coconut oil on the surface (it will be red oil since it's mixed with the curry paste).
4. Add the carrots and green beans, turn the heat to medium if needed, and stir-fry for 5 minutes. Add the capsicum and mushrooms and stir-fry until the capsicum softens slightly.
5. Turn the heat to high. Add the remaining coconut milk and 4 cups of water and bring to a soft boil. Turn the heat to medium or medium-high and simmer until the vegetables are cooked. Add the tofu and simmer for a few more minutes. Turn the heat off.
6. Stir in the soy sauce, sugar, and extra salt if needed. The soup should taste ever-so-slightly over-salted since you will serve over unsalted noodles and with garnishes.
7. Cook the noodles according to directions on the package and divide among 4 bowls. Ladle the soup over the noodles and garnish as desired.
8. Serve with generous lime wedges and extra sliced green and crushed red chiles. Enjoy hot! Refrigerate leftovers for no more than 2 days.

SWEET POTATO RISOTTO, MINT + WALNUT GREMOLATA

Sweet potato risotto is a terrific seasonal variation on risotto. The sweet flavour and creamy texture of the sweet potato complements the risotto really well. Walnuts and sweet potatoes are in season in the autumn - and they pair exceptionally well in this savoury risotto-gremolata combo. A sure favourite!

Risotto is prepared with any Italian starchy, short-grained rice - the most common rice varieties used for risotto are carnaroli or arborio. To properly cook risotto you stir hot broth into the uncooked rice a ladleful at a time and cook slowly. As the liquid is nearly absorbed, add in the next ladleful. This slow cooking and stirring releases the natural starches in the rice and makes the risotto creamy, velvety and irresistible... well, that and the cheese!!

Risotto is best served immediately or soon after cooking because it will become clumpy if made in advance. A properly cooked risotto makes a soft, creamy mound without running across the plate. It also should not be too hard, crunchy, or gummy.

Gremolata is an Italian condiment of chopped fresh herbs, lemon zest, garlic, and a bit of olive oil. In the spirit of other similar condiments like pistou, persillade, any kind of pesto, Indian chutneys, etc. it's simple but packs a punch of brilliant fresh flavour! Ossobucco with gremolata and risotto is a classic Milanese meal! Here I've made it seasonal and vegetarian - I usually serve this risotto with roasted cauliflower or roasted chicken with kale (photo below).

Sweet Potato Risotto, Mint + Walnut Gremolata

makes: 4-5 cups (a typical serving of risotto is 1 cup)

- 2 cups peeled and diced sweet potato 

- 2 cups carnaroli or arborio rice

- 5-6 cups vegetable or chicken broth

- 1-1/2 cups dry white wine (like a Pinot Grigio)

- 2 cloves garlic, minced

- 1 small white or yellow onion, diced

- 1 tbsp. butter

- 2 Tbsp olive oil

- 1 cup grated Parmigiano Reggiano cheese

- 1 tbsp. freshly ground pepper

- 2 tsp. crushed red pepper flakes (optional)

- salt, to taste

1. Heat the olive oil in a large pan. When it's hot, add the onion and garlic and sauté on low heat for 1-2 minutes so the onion doesn't brown. Add the sweet potatoes and red pepper flakes and continue to sauté.
2. Heat the broth in a saucepan, and adjust the heat so it remains at a simmer.
3. When the onion is translucent, add the rice and sauté for 3-4 minutes, stirring frequently so that the rice doesn't brown or stick to the pan.
4. Once the rice is coated with oil, add the wine and cook for a few minutes, stirring frequently, until the wine is absorbed.
5. Add 1 cup of the hot broth to the rice and stir until it is absorbed. Stir constantly so that the rice doesn't scorch or stick to the pan. Add the next cup of broth as soon as the rice has absorbed the broth but don't wait till the rice is dry - you should see a sheen of liquid in the rice.
6. Continue adding broth by the cup and stir while the liquid is absorbed, then add more broth when the rice is almost dry. The rice will start getting a creamy consistency as its starch is released. Cook the rice this way until until the rice is tender but still firm to the bite - without being crunchy or tasting raw. If you run out of broth before the risotto is done, use hot water to finish cooking, stirring while it's absorbed.
7. Stir in the pepper, butter, and cheese, and season to taste with salt. Serve garnished with a tbsp. of gremolata (recipe below) and a grind of black pepper.

Mint + Walnut Gremolata

makes: approximately 1/2 cup

- 2 tbsp. lemon zest (zest from one lemon) 

- 2 cloves garlic, crushed into a paste

- 1/4 cup finely chopped walnuts

- 1/2 packed cup mint

- 1/2 packed cup parsley

- 1/4 cup olive oil

1. Finely chop the parsley and mint.
2. In a bowl, mix the chopped parsley, mint, and all the other ingredients. Refrigerate until ready to use.

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.

WARMING BUCKWHEAT, BEAN SPROUTS, AND SWEET POTATOES

After a number of weeks of travelling for work and eating out, I came back to SF looking forward to my regular workouts and home-cooked meals. I got that, and a week of cold rainy gloomy weather! I wanted to make something that's high on the feel-good factor - inside and out. Something that's not raw, not bread, not any grain, not eggs, definitely not meat, and something that makes the whole kitchen smell divine and home-y. Enter this dish...

This perfect-for-cold-rainy-weather dish takes very little time but is nourishing and big on flavour. And, the sweet potatoes, mung bean sprouts and buckwheat combination will keep you full without weighing you down. If you're diabetic or otherwise watching your sugar, use cauliflower instead of sweet potato.

Buckwheat is amazing! Contrary to the name, it's not related to wheat and in fact it's not even a grain. It's a seed - like quinoa. It's delicious, easy to cook, light on the digestive system, gluten-free, low glycemic index which makes it suitable for diabetic diets, and is a complete protein since it contains all essential amino acids. And if you must have a gilded lily: like artichoke flowers, buckwheat flowers smell incredible and make a luscious honey with floral notes. It's the bees knees!

Mung beans sprout really fast and since they're a small bean, they're easy on the stomach even when sprouted for just a day. Growing sprouts is really easy, and if you haven't grown them before, you can see my post here on growing sprouts.

Warming Buckwheat, Bean Sprouts, and Sweet Potatoes

makes: 4 main servings

- 1/2 cup buckwheat

- 2 cups mung bean sprouts (or sprouts from any other small bean/legume)

- 2 cups cubed sweet potatoes

- 1 small onion, diced

- 1 clove garlic, minced

- 1 tsp. minced ginger

- 1 tsp. black pepper, freshly ground

- 1 tsp. cayenne powder

- 1 tsp. turmeric

- 1 tsp. coriander powder

- 1 tsp. cumin powder

- 1 tsp. garam masala (or any curry powder)

- 2 tsp. mustard seeds

- 3 tsp. salt

- 1 tsp. coconut oil (or ghee, or any neutral oil - *not* olive oil)

- 1-1/2 cups water

- 1 tbsp. ghee

- 1 tbsp. lemon juice

1. Preheat the oven to 425 F/220 C. Rinse the buckwheat well and soak in a bowl in plenty of water. In a small bowl mix all the dry spices except the garam masala and mustard.
2. In a large bowl, toss together the sweet potatoes, 1 tsp. salt, 1-2 tsp. spice mixture, coconut oil, and 1 tbsp. water so that the sweet potatoes are evenly coated. Transfer to a baking tray and bake for 25 - 30 min. or until the sweet potatoes are cooked.
3. While the sweet potatoes are baking, heat the ghee in a deep pan, saucepan or Dutch oven on medium heat. Add the mustard seeds and when they start to pop, turn the heat to medium-low, add the onion, garlic, and ginger and saute until the onion is mostly translucent.
4. Add in the spice mixture and bean sprouts. Stir well and cook for 3 - 4 minutes. Drain and add the buckwheat. Turn the heat up to medium-high, stir everything well and cook for 1 - 2 minutes. Add the garam masala and 1 cup  of water. Cover the pan, turn the heat down to low or medium-low and cook for 12 - 15 minutes. Take the lid off, give everything a quick stir - if you can still see water, turn the heat up to medium-high and cook the water off.
5. Turn off the heat and mix in the the sweet potatoes, lemon juice and remaining salt. Taste and adjust salt if needed.
6. Enjoy this delicious warming dish on its own or with a quick salad of diced cucumbers mixed into 1/2 cup of yogurt! Refrigerate leftovers for up to a day - max 2 days.

MILLET WITH DANDELION PESTO AND ROASTED VEGETABLES: GLUTEN-FREE

Millet is an ancient grain high in protein, essential nutrients, and heart-healthy soluble fibre. I really love millet - the whole grain and flour both. In addition to being gluten-free, Ayurvedically, millet is sweet, dry, light, and rajasic/sattvic. I.e. it won't contribute to mucous formation and heaviness in the body that grains like wheat do. Millet is a mild goitrogen though, so if you have thyroid problems, avoid eating it every day. I generally don't eat any grain everyday or for a number of days in a row. I like to vary the grains I eat, and also throw in some grain-free days a couple of times a week. In general, apart from unfermented soy, I don't exclude any bean, grain, or legume from my diet.

I also don't subscribe to food trends - like quinoa. Not that quinoa is bad, but I don't like its taste, texture, appearance, and effect on my body, and although I don't yet know it, there must be a reason why my body doesn't like quinoa. Over the years I've learnt to listen to my body - it tells me things for a reason, and it's always been right. As an aside, quinoa and millet both have high protein content and are nutritionally comparable.

Soaking grains helps neutralise phytic acid which can interfere with the absorption of nutrients in the body. Although millet has among the lowest phytate content, it's still good practice to soak it and neutralise the little phytate content it has. Toasting isn't essential but it brings out a delicious nuttiness in the millet - if you don't have time to toast, just soak the millet and carry on with the recipe.

Rutabagas are a member of the cruciferous family, as evidenced by the slightly sulfuric cabbage-y smell when you cut into one. Also like cruciferous vegetables, rutabaga can be eaten raw but when cooked it develops a wonderful hint of sweetness that I really love! It's a terrific complement to roasted sweet potatoes, potatoes, and carrots.

And dandelions... as I've said before, they're dismissed off as weeds but really are quite an excellent and nutritious green. I really love the mild bitterness of the dandelion and in spring when they're in season, I have them quite regularly in my smoothies and sautéed as a green. The dandelion pesto lasts forever in the freezer - I make a large batch then freeze in a couple of smaller containers and use as a sandwich spread, on eggs, in a rice salad, on salmon, pasta... just like any other pesto. 

Millet with Dandelion Pesto and Roasted Vegetables

makes: 4 - 6 servings (1-1/2 - 1 cups per serving)

Millet:

- 1/2 cup dandelion pesto

- 1 cup millet, toasted in a pan and soaked for 8 - 24 hours

- 2-1/2 cups water

- 1 shallot, sliced (or small red onion)

- 3 cloves garlic

- 1 capsicum, diced (any colour)

- 1 tbsp. caraway seeds

- 1 tbsp. coconut oil

- 1/4 cup chopped cilantro (or parsley)

- salt, to taste

- freshly ground black pepper, to taste

Roasted Vegetables:

- 1 medium sweet potato, cut into chunks

- 2 medium potatoes, cut into chunks

- 2 medium carrots, cut into chunks

- 1 medium rutabaga, peeled and cut into chunks

- 1 cup cherry tomatoes

- 2 cups cauliflower florets

- 1 medium zucchini, cut into chunks

- 1 tbsp. cumin seeds

- salt, to taste

- freshly ground black pepper, to taste

- 2 tbsp. coconut oil

1. Preheat the oven to 425 F/220 C.
2. Roast the vegetables: in a large bowl toss the sweet potato, potatoes, carrots, and rutabaga with 1 tbsp. coconut oil, 1/2 tbsp. cumin seeds, salt, and pepper. Grease a baking sheet with 1/2 tbsp. coconut oil and spread the vegetables on it in a single layer. Roast for 20 - 25 minutes or until cooked (the rutabaga won't become soft like potatoes will, but it's fine because rutabaga can even be eaten raw).
3. In the same bowl used for tossing the root vegetables, toss the cauliflower, tomatoes, and zucchini with the remaining 1/2 tbsp. coconut oil, 1/2 tbsp. cumin seeds, salt, and pepper.
4. Remove the roasted root vegetables from the oven and transfer to a clean bowl. In the same baking tray, spread the tomatoes, cauliflower and zucchini in a single layer and roast at 400 F/200 C for 15 - 20 minutes or until the cauliflower is just cooked - it should not be mushy. Remove from the oven and add to the bowl with the root vegetables. Turn the oven off.
5. Cook the millet: While the vegetables are roasting, bring the 2-1/2 cups water to a rolling boil in a saucepan and add the millet. Give it a quick stir and continue to boil for 3-5 minutes. Turn the heat down to low, cover the pan and cook for another 15 minutes or until the millet is soft and fully cooked.
6. While the millet is cooking, heat the coconut oil in a deep skillet or wide pan on medium, and add the caraway seeds. When the seeds start to sizzle, add the shallot, garlic, and capsicum and stir. Turn the heat to low and sauté till the vegetables are a bit soft, adding 1/4 cup water if needed to keep them from sticking since we're using just 1 tbsp. oil. When the vegetables are sautéed, add in the cooked millet, dandelion pesto, and chopped cilantro, and mix. Add salt and pepper to your taste.
7. Add the roasted vegetables and mix well before serving. (To reheat in a microwave: sprinkle a bit of water and cover the bowl then heat).

ENGUACATADAS: LIKE ENCHILADAS, FOR AVOCADOS

The recipe for this sauce is from my friend Oscar's mum. I got a whole new perspective on Mexican food after I met him. In fact, until I met him I had never heard of enguacatadas and enfrijoladas. Oscar and I both love food, drinks, and cooking, and when I lived in Chicago we were always up for trying a new restaurant or bar in town.

Enguacatadas - like enchiladas - are typically filled with cheese or chicken. But I create my own vegetarian fillings and they're still amazing thanks to the incredible flavour of the sauce itself. Go easy on the spice in the filling because you really want the sauce to overarch the flavour of the dish rather than the filling or the cheese on top. Serve sliced jalapeños on the side for added spice at the table.

Enguacatadas - unlike enchiladas - are not ubiquitous. You won't see them on a restaurant menu or on a website or online cookbook, I'm not sure why. But make this recipe and enjoy the velvety avocado sauce!

Enguacatadas: "Enchiladas" in an Avocado Sauce
Makes: 12 enguacatadas

Sauce:

- 3 ripe avocados, peeled and cut into chunks

- 3 jalapeños
- 2 cloves garlic
- 1 tsp. salt (use really good quality salt, as always)
- 1 tsp. avocado oil (or olive oil)
- 1-2 limes, juiced
- 3 tomatillos, roasted (optional)

Filling:
- 1 shallot, diced
- 2 cloves garlic, minced

- 2 medium zucchini, diced

- 1 cup peas, cooked (defrosted if using frozen cooked peas)

- 8 oz. crimini mushrooms, sliced (or any other kind of mushroom)

- 1 tsp. Mexican oregano (Italian or Greek will do in a pinch)
- 1 tbsp. crushed red pepper

- 1 tsp. cumin powder

- 1 tsp. salt

- 2 tbsp. avocado oil (or olive oil)
- 1/4 cup cilantro, coarsely chopped
- 1 lime, juiced

Tortillas:
- 12 small corn tortillas (aka tortillas para enchiladas in some stores)

Topping (optional):
- 2 tbsp. black sesame seeds or

- 3/4 cup queso fresco, queso cotija, mild goat cheese, or shredded paneer (it's close to queso fresco)

1. Sauce: Roast the 3 jalapeños over a direct flame or in a pan without adding oil, until the skin is mostly black. Immediately put the hot jalapeños in a container and cover. Set aside for 10 minutes or so. After 10 minutes, remove the stem and peel the peppers - the skin should come right off. Give the roasted peppers a quick rinse to get rid of any loose skin. While rinsing, split them open and wash off the seeds. 
2. Blend the roasted jalapeños, avocados, garlic, salt, lime, tomatillos if using, and just enough water to make a sauce in which you can dip a tortilla. The sauce should be thin enough to dip a tortilla in, but thick enough to coat the tortilla well without running off.
3. Put the sauce in a pan with the oil and heat to a simmer - do not boil. Transfer the sauce into a shallow tray large enough to dip a tortilla in, and set aside while you make the filling.
4. Filling: In a pan, heat the avocado oil over medium heat. Add the shallot and garlic, sauté till translucent and soft but not browned. Add the mushrooms and sauté till the mushrooms are soft. Add the zucchini and cook till just soft, not mushy. Add the cumin, oregano, salt, and peas and cook until the vegetables are heated through. Turn off the heat, stir in the lime juice and cilantro, and set the filling aside.
5. Tortillas: Heat a skillet on medium-high heat and very quickly heat a tortilla on both sides to make it soft and pliable so it doesn't break. Dip the hot tortilla very quickly in the avocado sauce. Put the dipped tortilla on a plate and put 1-2 tbsp. of the filling in the centre. Wrap the sides of the tortilla around the filling like in an enchilada. Put the filled tortilla (enguacatada by now) seam side down on a plate and sprinkle a pinch of sesame seeds or a scant 1 tbsp. cheese over it.
6. Repeat with the rest of the tortillas and serve with extra sauce. Enguacatadas!

ZUCCHINI AND HERB SOUP

I really love the colour of this soup! And the very refreshing herbal flavours with the creamy  texture of blended zucchini make it perfect for spring and summer when you want a light energizing meal. Plus it's very easy to make. There's not much more to say, really.

I find greens and vegetables very satiating and filling, but sometimes when I just want a more substantial meal, this soup is superb with this incredible cucumber tomato cheese sandwich. It would also go very well with focaccia, Dutch onion and cheese bread, or any other kind of bread, a smoked salmon/trout sandwich, roasted potatoes, a pasta salad, casserole... anything other than fruits.

Zucchini and Herb Soup
Makes: 4-6 servings

- 1 lb. zucchini, cut into chunks
- 1 small yellow onion, sliced
- 3 cloves garlic, coarsely chopped
- 1-1/2 cups arugula (or baby spinach or watercress)
- 1/4 cup coarsely chopped parsley, including tender stalks
- 1/8 cup loosely packed whole fresh mint leaves (or cilantro)
- 1 in. piece of ginger (no need to peel if it's organic)
- 1 tbsp. coconut oil (cold-pressed, or use extra virgin olive oil)
- 1 tbsp. salt
- 1 tbsp. pepper
- 3 cups water, plus 2 cups for blending 
- 1 lemon, juiced - optional

1. In a large pot, heat the coconut oil on medium heat. Add the onion, garlic, and ginger and sauté till the onion is translucent but not browned (lower the heat if necessary).
2. Add the zucchini and sauté for 2 minutes. Add the water and turn the heat to High until the water boils. Turn the heat down to medium and let everything cook until the zucchini is soft. Turn off the heat.
3. Add the pepper. Add the arugula and parsley, and push the leaves down to submerge into the cooked vegetable mixture. Let it all cool to luke warm or room temperature. Add the mint (or cilantro) leaves.
4. Blend the soup until very smooth, adding water as needed to get the consistency you want. It'll have to be blended in 2 or more batches depending on the size of your blender jar. Taste and adjust salt and pepper. If serving warm, transfer the soup back into the pot and heat until the soup is just barely simmering (don't boil it!). If serving cold, transfer the soup back into the pot or another container, chill in the fridge for at least 2 hours and serve as below.
5. Ladle into large bowls and serve with extra pepper, or a drizzle of lemon juice, or avocado, walnut, coconut, or olive oil.

CACIO E PEPE CON ASPARAGI: PASTA IN A CHEESE AND PEPPER SAUCE, WITH ASPARAGUS

As I've said before about cacio e pepe, its pasta, cheese, salt, pepper. What's not to love?! As simple a dish as it is, the flavours of all ingredients really matter, so use the best you can get.

Toasted peppercorns are the perfect smoky spice for anything. Here they complement the cheese exceptionally well to make a cheesy sauce that covers the pasta and asparagus. 

Cacio e pepe is a Roman dish, and traditionally only has cheese, pepper, and pasta tossed together with a little bit of the starchy pasta cooking water added to bind the sauce together. This recipe has sautéed asparagus added because I had some fresh perky asparagus waiting, and I wanted a vegetable with the pasta so I could make it a meal. 

Cacio e Pepe Con Asparagi
Makes: 4 servings

- 1/2 box bucatini or spaghetti 
- 1 lb. asparagus, cut into 2 in. long pieces
- 1 tsp. salt
- 1-1/2 tbsp. coarsely ground toasted black pepper
- 2 tbsp. olive oil
- 3/4 cup Pecorino Romano, grated (in a pinch use Parmigiano Reggiano, Grana Padano, or other hard cheese (or a combination of hard cheeses))

1. Bring a large pot of salted water to a boil. Add the pasta and boil until al dente.
2. While the pasta is cooking, heat the olive oil in a large pan.
3. Add the pepper and asparagus and sauté till the asparagus is tender, about 5 minutes.
4. When the pasta is done, remove from the heat. Using tongs, lift the pasta from the water, add to the pan with the cooked asparagus and mix in with the asparagus.
5. Remove the pan from heat. Immediately add the grated cheese and about 1/2 cup of the starchy pasta cooking water and mix so the cheese coats the pasta and asparagus.
6. Serve hot with additional cheese and pepper to taste.

BROCCOLI AND GREENS SOUP

An easy soup that's delicious warm or chilled... perfect for cold, rainy evenings or warm summer evenings. And, you can chop up the vegetables while the onions and garlic are sautéing, put them all into the pan, add water, cook still soft, season with salt and pepper, and blend! It's important to use fresh vegetables, not frozen, because really the soup gets all its flavour from the vegetables, herbs, and really good quality salt and pepper. 

Herbs: you can use parsley or cilantro if you don't have fennel greens.

Serve the soup with this herb focaccia, any other bread, roasted potatoes or sweet potatoes, or just by itself. If you want it spicy, add a dash of hot sauce, more black pepper, or red chile flakes.

Broccoli and Greens Soup
Makes: 6 main servings

- 1 medium onion, sliced
- 4 cloves garlic, coarsely chopped
- 2 medium heads broccoli
- 1 small sweet potato
- 2 medium carrots
- 4 stalks celery, coarsely chopped
- 4 collard leaves, coarsely chopped or torn into pieces
- 3 cups spinach
- 1/2 cup fennel greens, parsley, or cilantro
- 4 cups water
- 2 tbsp. salt
- 2 tbsp. black pepper, freshly ground
- 1 tbsp. ghee, or butter (or olive oil, in a pinch, but that'll change the flavour)

1. Cut the broccoli, sweet potato, carrots, and celery into approximately 1 in. chunks.
2. On a medium flame, heat the ghee in a large pan and sauté onions and garlic.
3. Turn the heat to medium-high. Add the carrots, celery, sweet potato, collard greens, and broccoli and sauté for 2-3 min.
4. Add the 4 cups of water and turn the heat to high. Bring to a boil, then reduce the heat to medium and cook until the vegetables are just soft, not colourless and soggy.
5. Turn the heat off. Stir in the spinach, fennel greens, salt, and pepper.
6. Cool the cooked vegetables and blend into a smooth soup, adding more water if needed to get the consistency you like.Taste and adjust the salt and pepper.
7. Before serving, heat the soup on medium heat - don't boil!
8. Ladle into a bowl and serve garnished with minced parsley or shredded cheese and extra pepper. Enjoy!

HOW TO ROAST A WHOLE PUMPKIN, AND PUMPKIN SOUP

The pumpkin roasts itself, and the soup nearly makes itself! Can't get much easier - and more autumn - than this. You can roast, peel, and cut the pumpkin a day or two before and store it in the fridge to save on prep time.

Serve with grilled cheese or baked polenta with vegetables for an easy weeknight dinner.

Any winter squash - butternut, acorn, delicata, spaghetti squash - can be roasted like this. Smaller squashes will take less time so keep an eye on the oven, checking the squash periodically after the initial 30 minutes of cooking.

Roasted Pumpkin and Pumpkin Soup
Makes: 6 generous servings

- 1 6 lb sugar pumpkin or any other cooking pumpkin
- 32 oz. vegetable broth
- 1 medium yellow onion, cut into large chunks
- 3 cloves garlic, cut into a few large pieces
- 1 tbsp. coconut oil (or any other cooking fat of choice)
- 2 tsp. salt
- 1-1/2 tsp. curry powder
- 1 tsp. cumin powder
- 1/2 tsp. cayenne pepper
- 1 tsp. sugar

Optional, for garnish:
- 6 tbsp. roasted pumpkin seeds
- Or any one of the following: cream, yogurt, pumpkin oil, shaved Parmigiano Reggiano cheese

Roasted Pumpkin:

1. Preheat the oven to 375 F / 190 C.
2. Remove any stickers from the pumpkin, wash, and put the whole pumpkin on a rimmed baking pan and into the oven.
3. Let it roast for 1 hour or until a knife can be easily inserted into the pumpkin. (If you're making pumpkin soup, now's the time to saute the onions and garlic - see recipe below).
4. Remove the pan from the oven, and make a couple of cuts in the pumpkin to let steam out.
5. After 20 minutes or so, cut the pumpkin in half and let the halves cool on the pan.
6. When it's cool enough to handle, use a spoon to remove the seeds and strings from the seed pocket. Make sure to remove all the stringy bits.
7. Cut each pumpkin half into 3 wedges and pull the skin off. The skin will be papery and separate already from roasting so it'll come right off without a knife.
8. Make pumpkin soup (recipe below).
9. Or, mash or blend the pulp and use within 2 days or freeze immediately up to a month.

Roasted Pumpkin Soup:

1. While the pumpkin is roasting, heat the coconut oil (or whatever cooking fat you're using) on medium heat and sautee the onion and garlic. Let it all cool.
2. Break the roasted pumpkin wedges (see step 7 above) into pieces and put in a blender.
3. Add the sautéed onions and garlic, salt, sugar, and all the spices.
4. Add 2 cups broth or enough to be able to blend everything into a thick purée until no stringy bits or chunks remain. Add the rest of the broth.
5. If it's too thick, add water (or milk/cream) to get a consistency you like.
6. Before taking it out of the blender, taste and adjust seasonings, blend it all one last time.
7. Transfer to a pan and reheat the soup to a simmer.
8. Ladle into bowls.
9. Garnish each bowl with a tbsp. of the roasted pumpkin seeds before serving.