Pumpkin Soup

Pumpkin soup is a real classic in fall. With this recipe you can cook a simple variation, which you can reinvent time and again with difference combinations of herbs and spices.

Ingredients:
1 serving pumpkin
1 tbsp. chopped onions
1 chopped garlic clove
Salt , freshly ground pepper
1 1/2 cups (300 ml) vegetable broth
Rapeseed oil

Preparation:
Brown the onions and garlic in oil, sauté the washed, seeded and chopped pumpkin for about 5 minutes and season with salt and pepper. Add vegetable broth and gently simmer for 20 minutes. Purée and season to taste. The soup can be enhanced with some coconut milk (suitable for later Phases). 

Depending on your liking and taste, you can add different combinations of ginger, lemongrass, rosemary, curry or other delicious herbs and spices and season with salt and pepper.

Parsnip Yogurt Soup

This soup is perfect for a cool fall day and packed full of delicious warm and earthy flavors.

Ingredients: 
1 serving of yogurt 
1 serving of vegetables (parsnips, leeks) 
Fresh ginger 
1 1/2 cups (300 ml) vegetable stock 
Paprika
Oil
Salt and pepper

Preparation: 
Wash the vegetables, clean them and cut them into large pieces. Cook the leeks and grated ginger in oil and add the parsnips. Cook for about 5 minutes, deglaze with broth and simmer for 10 minutes. Then season to taste and puree. Put aside approx. 2 tablespoons of yogurt (protein bites) and stir the rest into the soup. Finally, season to taste and, before serving, season the remaining yogurt with paprika and add it to the soup as a garnishment.

Tips: For extra flavor considering adding chili powder or garlic.

Pumpkin Gratin

With fall in full swing, pumpkins are in season. Give this delicious pumpkin recipe a try.

Ingredients:
1 serving mozzarella
1 serving vegetables (pumpkin, spring onions)
Curry powder
Salt and pepper

Preparation:
Wash and clean the vegetables and cut them into slices or fine rings. Cut mozzarella into thin slices. Put the pumpkin slices into a casserole dish and season to taste. Bake in the oven at 400°F (200°C) for about 15 minutes. Cover with mozzarella and bake for another 5 minutes. Sprinkle with spring onions. Enjoy it!

Apple Pie Smoothie

With the air getting cooler, the wonderful flavors of fall are coming back into season, so give this delicious spiced smoothie a try!


Ingredients:
1 apple
1/2 frozen banana
1/2 cup of yogurt
1/2 cup of milk
1/2 tsp cinnamon
Vanilla
Pinch of nutmeg
Pinch of cardamom 

Preparation:
Add all the ingredients to a blender and process until smoothie. Enjoy!

Tips: For extra nutrition you can also consider adding almond butter or chia seeds!

Beef Tenderloin with Autumn Vegetables

Are you in the mood for a delicious autumn dish? Then enjoy this wonderful recipe!

Ingredients:
1 serving beef tenderloin
1 serving of mixed autumn vegetables (pumpkin, mushrooms, cabbage turnip, chard)
Salt and pepper
Rosemary
Thyme

Preparation:
Cook the beef tenderloin to the desired cooking level, wrap in aluminum foil and season with salt and pepper. Leave to rest for at least 15 minutes. Cut the vegetables into small pieces according to cooking degree, i. e. cut the pumpkin and cabbage turnip smaller than the mushrooms and chard. For the vegetables, use the pan in which the meat was cooked to give the vegetables a pleasant brown color. Season the vegetables with salt, pepper, rosemary and thyme. Remove the meat from the aluminum foil and use the leaked jus as a sauce. Enjoy!

Pickled Mushrooms

 Pickling is a great way to use vegetables, including mushrooms!

Ingredients: 
1 serving of fresh mushrooms 
Twigs of fresh thyme
1 chili pepper
1/4 cup (65 mL) white wine vinegar
1/2 teaspoon mustard seeds
1 Tbsp. olive oil
Salt 

Preparation:
Clean the mushrooms and then pat them dry. Pluck the thyme leaves. Cut the chilies into rings, removing the seeds. Add the vinegar and spices to a pot and bring to the boil. Add the mushrooms and cook for 5 minutes. Allow to cool and then pour into a glass that can be sealed well. Pour the olive oil over it and close the glas. After pickling, the mushrooms should continue to soak for at least 3 days.

Strawberry Smoothie

Smoothies are one of the easiest way to enjoy the fruits of summer. Give this delicious strawberry and coconut smoothie a try!

Ingredients:
200 g frozen strawberries
1/2 cup (100 ml) coconut milk
1/4 cup (50 ml) coconut water
Vanilla

Preparation:
Put the frozen strawberries with the vanilla and coconut milk in a blender and puree. Fill the mixture into a glass, pour in coconut water, garnish with strawberry set aside. Enjoy!

Tzatziki

Tzatziki is a creamy and light sauce that is a perfect dip for crisp, crunchy vegetables or delicious pita. Give this recipe a try!

Ingredients:
3/4 cup of Greek yogurt
1 grated cucumber (about 1 cup)
1/2 garlic clove
Lemon juice
2 tablespoons of fresh mint and dill
Salt and pepper

Preparation:
Place the grated cucumber in a dish cloth and squeeze out all of the excess water. Then place in a bowl and add in the yogurt, garlic, lemon juice, and herbs. Season with salt and pepper and place in the fridge. Allow the flavors to mix for a few hours and then enjoy!




Salmon Filets with Zoodles

Making noodles out of zucchini is a fun way to use this vegetable and pairs perfectly with a fish such as a salmon.

Ingredients:
2 spring onions
4 sprigs coriander
1 small red chili pepper
2 carrots
1 zucchini
1 lime
1 tbsp. rapeseed oil or coconut oil
2 salmon filets
1 tsp. olive oil
1 garlic clove

Preparation:
Add about 17 oz of water in an electric kettle and heat. Rinse spring onions, coriander and chili under running cold water and dab dry with kitchen towel. Pluck coriander leaves from the sprigs and chop coarsely. Remove the dark green and dry ends from the spring onions and cut them diagonally into fine rings.  Remove the seeds from the chili pepper and cut into fine rings. Pour water from the kettle into a small pot and salt generously. Peel the carrots, rinse the zucchini under cold running water, dab dry with kitchen towel, remove both ends and cut into spaghetti form with a spiral cutter or into bite-sized pieces by hand with a knife. Cut the lime in half and press the juice into a medium-sized bowl and add the rape seed (or coconut) oil. Add the spring onions, coriander and chili to the dressing. Heat a medium-sized pan at a high temperature. Brush the salmon with olive oil on both sides and season with sea salt and pepper to taste. First fry the salmon filet crispy on the skin side for about 2 minutes. Heat the zucchini-carrot-zoodles briefly in a pan and then add to the dressing in the bowl. Season to taste with salt and pepper. Flip the salmon filet and reduce the heat to medium. Press the unpeeled garlic with your hand or the flat side of a knife and add to the salmon in the pan.  Arrange the vegetables in the center of the plate, place the salmon filet on top and enjoy!

Homemade Hummus

Making hummus at home is easy and delicious so give this recipe a try!

Ingredients:
1 1/2 cups of cooked chickpeas (one 15 oz. can drained)
1/2 cup of tahini
2 garlic cloves
1/2 tsp. cumin
1/2 tsp. salt
1/2 tsp. pepper
Olive oil
Lemon juice
Water

Preparation:
In a food processor, mix the garlic cloves and tahini until smooth. Then add half of the chickpeas and blend. Add the remaining chickpeas, cumin, salt and pepper, and process until smooth. Add lemon juice and olive oil to taste and blend. For looser hummus, add one tablespoon of water at a time until the desired consistency is achieved. Serve with vegetables or pita or rye bread and enjoy!

Tips: For more flavor or variety consider adding chili powder or herbs such as basil or cilantro.

Photo: Unsplash