Colourful pasta…

Today something from the “real quick and easy department” again.

Vegan pasta with veggie stripes and crunchy hemp seeds

preparation time:

ca. 20 minutes

difficulty:

simple

ingredients for 1-2 people:

  • spelt fusilli OR rice fusilli (gluten free) however much you want to eat
  • handful of broccoli florets
  • 1 large OR 2 small carrots
  • 1 ca. 10cm long piece of zucchini
  • 1-2 tbsp. hemp seeds
  • salt & pepper
  • curcuma
  • oil for frying
  • 1-2 cloves of garlic, chopped

Pasta-vegan

preparation:

Bring water to the boil for pasta.

Fill some water in a deep pan (I use a stainless steel pan for that) so that it stands about 3 cm high (if you have a steamer basket feel free to use that to prepare the broccoli). Toss the broccoli into the boiling water and cook firm to the bite (takes about 8 minutes). Strain the water.

Clean zucchini and carrots with water, peel carrots and garlic, chop garlic. Use a potato peeler to peel of long stripes from the zucchini and carrots. The inner part of the carrot you can eat right there, if it becomes to difficult to peel 🙂

Toss pasta into the boiling water, add a pinch of salt and oil (I use hemp seed oil). Cook pasta until it reaches the right consistency, probably takes about 8 minutes depending on the kind of pasta you use. Pour the pasta through a strainer.

Heat up a little oil in the pan (I used coconut oil) and briefly fry the veggies in the pan while turning every now and then until it is warm. If you like you can also briefly fry the fusilli. Add garlic and hemp seeds just at the very end. Add spices to taste.

Serve the pasta with the warm veggies.

Enjoy!

(c) The Histamine Pirate

Cooking according to the China Study…?

This post is part of my vegan special. If you have ideas or wishes for another special please let me know. You can contact me via e-mail at histaminarm(at)vollbio.de or just leave a comment below. And now, I’m also on Pinterest.

Vegan = healthy?

Maybe you’ve already heard of the “China Study”? T. Colin Campbell and Thomas M. Campbell have published this study. Father and son are no Chinese though, but Americans. Yet, the study was conducted in rural China, therefore the title. In cooperation with the Institute of Nutrition and Food Hygiene at the Chinese Academy of Preventive Medicine the idea for a large study emerged in the early 1980s. Disease-induced deaths between 1973 and 1975 were measured in randomly chosen villages of 65 rural counties. The dietary habits of one family member in 50 families, half male, half female, were examined.

The study was first published in English 2005 and concludes that a vegan diet can prevent many chronic illnesses, for instance diabetes, several cancer forms, obesity, several cardiovascular issues and other so-called “diseases of civilisation” – or at least, that small amounts of animal protein consumption can facilitate such illnesses.

The study is controversial for mainly methodical reasons. The study explicitly states that cholesterol and refined carbohydrates (like sugar) should be avoided. Critics claim this not be news and moreover, that these findings have not much to do with eating vegan or not. The German publication was criticised for the addition to the title “The scientific explanation for a vegan diet”, to which the study could not live up to. That wholefood is healthy is not a secret anymore. The study does not only focus on “no meat”, but also takes other aspects into account, like processed foods, cholesterol, refined carbohydrates like regular sugar, white rice or white wheat flour (instead of whole grain), etc.

Many scientists claim the study to be just a statement of believes. The former American president Bill Clinton seems to be in favour of the study though. In reaction to it he changed his eating habits, omitted milk (casein is mentioned as problematic in the study), and Clinton claims this has helped with heart issues he has had.

Recently I got to review the official cookbook to the China Study (in German). This book, too, is a product made by the family Campbell. This time the China Study author’s daughter authored the cookbook.

The cover makes you feel hungry.

Titelbild

Yet, when opening the actual book I was rather disappointed. The least of the pictures throughout the book are as deliciously looking like the ones put on the cover – and that’s me saying this. I’m no food designer either (yeah, that’s a profession) or a photographer, yet, the pictures, taken by the author’s son by the way, don’t make you feel hungry. The chosen image section is unfortunate (extreme close-ups), many pictures are too dark and so it’s hard to get an idea of the food described in the recipe. Then I actually opt for no pictures at all.

The cookbook does not go on about the study in detail which is completely fair. Just the core arguments are listed. The recipes do without added refined sugar, no additional oil is added – and the recipes are all vegan of course. Yet, for being so against processed foods and all, I found it rather disappointing again to see canned foods in the recipes. Chickpeas and others usually come out of a can. Although claimed to be all about wholefood the cookbook contains recipes with wheat flour, alright, whole grain, but still, wheat flour…

To omit oils in general is quite a controversial thing to advise. When it comes to cholesterol refined sugar and wheat flour are more the “bad guys” than oil could be. The myth still going around that margarine supposedly lowers cholesterol levels seems to a myth as well. Fats and oils though are not all bad per se. Two things are important when talking about fat and oil. Firstly, trans fats which develop at high temperatures (e.g. when frying food). Secondly, the balance between omega-3- and omega-6 fatty acids has to be right. If not used for frying, e.g hemp seed oil, linseed oil, blackseed oil and others are healthy. Olive oil and coconut oil can be used for frying, yet the former is not as temperature-resistant as the latter.

When you are following me already for quite a bit, then chances are, you know about Shaolin, one of our cats, who suffers from a kidney tumor that also affects the pancreas. After trial-and-error for quite some time, involving meds, time and again infusions (also with vitamin c) and even pain killers at times, Shaolin is now meds-free. Well, not completely, because Shaolin gets oil. Every day I mix about 2 ml of oil,  hemp seed oil and salmon oil that is. This mix has proven to be perfect for her, so that nothing else is needed – except for good food of course. “Good food” for cats means no grains (also no rice) and no sugar and lots of meat. Yep, they are carnivores, we are not.

My point is, oil is not bad per se and also, the healthy diet does not exist. It comes down to individual needs. It might be a good thing for one to eat meat, for the other it is like poison. Traditional Chinese Medicine and Ayurveda have understood this thousands of years ago. You have to look at a patient holistically, meaning, individually and looking at the whole of the person (Greek ὅλος = whole) and not just one or two symptoms. But that does not mean that there are no generally unhealthy foods out there, because there are, e.g. wheat or refined wheat, trans fats, refined sugar and more.

Am I a bad person when eating meat? Or am I automatically a good person when omitting meat?

When it comes to meat, you know we are eating mainly vegetarian (except for fish once in a while). The reason for that mainly lies with how meat is produced, not generally with that I cannot kill an animal (hold on before you want to crucify me and read on, please). What I find so barbaric about this whole meat industry is that we artificially fertilise animals over and over again only to get more animals “produced”. These animals live a life completely inappropriate for their species, in too little space, often without sunlight, with food that does not suit their needs until at some point they are loaded onto to a truck to be delivered to some far away slaughterhouse. There they wait in line until they are not just brutally murdered, but often just fatally wounded to perish…

If we would, like many native American peoples did, eat mainly a vegetarian diet and only hunt once in a while a bison which will not only feed the whole community, but will also clothe it and more, I would have far less problems with occasional meat consumption. Yet, it was the white man who slaughtered after his arrival in the New World almost the whole of the buffalo respectively bison population – and not to eat it, no, for sport and to create space for fixed settlements.

The invention of agriculture, meaning, since we are no longer living as nomads, as hunters and gatherers, actually makes it obsolete to farm animals, since there is so much other food around.

As a compromise I pay attention to only buy fish that is caught – not farmed. But if that is really healthy is another question when I think of a until today leaking nuclear plant in Fukushima… Yet, that way, you cannot eat anything at all anymore, because radioactive material does not only go into the water. We all know, there is a water circulation, sooner or later the stuff will evaporate or transpire into the air and will come down as rain later again…

But yes, I admit, I am somewhat of a hypocrite, a little vegan, yet, not even really vegetarian. But I know it. I’m conscious about the food I eat. I omitted meat and my fish consumption is about 1 to 2 fish meals per month. What I actually still want to work on is my dairy consumption. For quite some time I lived the illusion like many others maybe do that milk does not kill anyone and does no harm either. One thinks of green meadows, a farmer gets up early in the morning and walks up on the meadow to milk a cow that just had a calf. The farmer is sharing with the two and oh, it would be heaven of earth… Yet, the reality is grim. We don’t share (not even when it comes to organic milk) with the calf and cow, no the calf is taken and never gets to tastes his or her mom’s milk. And then it is not funny anymore.

So I’m asking myself am I a bad human for still drinking milk or eating cheese? The industry being the way it is makes me as the consumer a companion in crime. Even if I have an idea about how it could or should be it is not like that. So, yes, somehow I am bad. I took the first step, away with the meat, I reduced my caught (!) fish consumption by quite a bit. I hope to be able to omit dairy altogether at some point. When it comes to people with histamine intolerance this change for the better is not easy. Many plant-based milk alternatives contain gluten or are made from nuts and not everyone can cope with that. A already damaged gut (leaky gut) might not be able to absorb vitamin b 12 the way it should be. When omitting meat and everything altogether one might actually want to do the right thing, but do more harm than good. First help yourself then help others – is the credo to bear in mind.

Yet, the opposite is not true in general. Alright, I’m not perfect, but I’m conscious about my consumption (not only when it comes to animals). To be vegan can take strange forms. One might condemn others who are no(t yet) vegans. One might domineer over meat-eating animals and make them vegans by coercion. I have got quite a problem with vegans making their cats vegans. A cat has a hunting instinct for a reason, like it or not, and did it opt for vegan food? Am I not acting against the animal when I force a carnivore to do so and is that not the complete opposite of what veganism should be? Veganism should not be an excuse for the unnatural.

For me being vegan and caring for the environment and a love for nature go hand in hand. To live and to let live. I don’t want to missionise anybody, nor my cat. Only who chooses this deliberately, consciously themselves will stay a vegan.

To omit meat should also mean to reduce the consumption of plastic. To not buy “big corporate”, especially when brands still go on with the practice of animal testing. Fast food is no option because of the packaging to begin with and therefore a salad or a vegan burger from McDonald’s has nothing to do with veganism. So it is possible to be a hypocritical vegan…

China Study cookbook

I got a bit off subject. Back to the cookbook. The recipes often contain tomatoes, canned foods and yeast. For “just vegans” the book may offer delicious recipes, yet, when suffering from histamine intolerance one has to become creative.

I chose one recipe to show what I mean. I changed this recipe to be low histamine. Here the original:

Baked tomatoes with couscous filling

preparation time:

ca. 30 minutes + ca. 15-20 minutes in the oven

difficulty:

normal

ingredients for 6-8 people:

  • 8 large, rather firm tomatoes
  • 3 cups whole grain couscous, already cooked
  • 4 tbsp. vegetable broth powder
  • 1 medium onion, diced
  • 2 cloves of garlic, diced
  • 1/2 cup of fresh basil, chopped
  • 1/2 cup of pine nuts
  • 2 tbsp. yeast flakes
  • 1 tsp. paprika powder
  • 1 1/2 cups frozen leaf spinach
  • sea salt and black pepper to taste
  • 1 tbsp. balsamic vinegar per person, optional

I changed now quite a bit, some things I omitted. Yet, when only eliminating foods one will end up starving. Because we are two people here, I adjusted the amounts. Here is my shopping list:

Baked bell pepper with millet filling

ingredients for about 2 people:

  • 2 red bell pepper
  • 1 small cup millet (still to be cooked)
  • 1 tsbp. vegetable broth powder (homemade)
  • 1-2 cloves of garlic, diced
  • some leaves basil, chopped
  • 1-2 tbsp. hemp seeds
  • 3-4 large leaves of mangold, sliced
  • 1-2 carrots, sliced
  • salt and pepper (I freshly grind pepper and I use Himalayan salt)
  • additional herbs or spices, e.g. curcuma
  • 1 tsp. coconut oil

preparation:

Rinse the millet before cooking. Cook the millet with triple the amount of water. Add carrots and broth powder to the millet. Leave to simmer for about 15 minutes. Then add garlic and mangold and leave to simmer for about another 5 minutes.

If the water is gone too quickly, add some more if needed.

Meanwhile clean the bell pepper, remove the “lid” with the core.

Finally add coconut oil, spices/herbs, hemp seeds and basil to the mix, stir.

Fill the millet mix into the bell pepper.

Preheat the oven to 180 °C. Set the bell pepper into a casserole form and bake for 15 to 20 minutes without cover. If you still have some millet mix left over, scatter it around in the casserole around the bell pepper.

Serve still warm.

Enjoy!

I hope you enjoy it as much as we do. Mangold is my new spinach substitute.

(c) The Histamine Pirate

Pancakes of a different kind…

Millet pancakies vegan or vegetarian

preparation time:

ca. 35 minutes

difficulty:

simple

ingredients for about 2 people:

  • 1 small cup millet
  • 2 small cups water
  • 1 egg OR 1 level tablespoon chia seeds & 3 tablespoons water for egg replacement
  • 25g spelt semolina OR rice semolina (gluten free)
  • leaves of 3 parsley stalks
  • salt & pepper

 

  • 1-2 cloves of garlic, chopped (or more or less, however you like)
  • 1 peeled red bell pepper, sliced
  • oil for frying
  • a little parsley
  • 1 handful of rocket salad
  • dip that you like

IMG_5938

preparation:

Bring the millet with water to the boil, leave to simmer until it’s done respectively until the water is gone. Put aside, leave to thicken.

If you go for the vegan version, prepare the chia egg replacement now and leave it to thicken.

Meanwhile peel bell pepper and garlic. Slice the bell pepper, chop the garlic. Clean the rocket salad and parsley. Pick the parsley leaves off the stalks.

Prepare a dough from millet, semolina, egg or egg replacement from chia, parsley, salt and pepper. The dough will be a little sticky, yet rather firm. If it’s too liquid add more semolina, if it’s too dry add some water.

Heat up oil in a pan, spread some dough into the pan, flatten it and fry from both sides until done – just turn it once. Do the same with the rest of the dough.

To keep the pancakies (mine had a diameter of about 8-10 cm) you can put them on a plate in the oven at about 80 degree celcius.

Fry the bell pepper and garlic just shortly in oil, so that the bell pepper still has some bite to it. Then serve freshly with salad, parsley and dip to the pancakies.

Enjoy!

(c) The Histamine Pirate

Gluten free muffins (not sweet)…

Gluten free broccoli feta muffins

preparation time:

ca. 15 minutes + ca. 20 minutes in the oven

difficulty:

simple

muffin1

ingredients:

250g cooked broccoli
pinch of cumin (optional)
chia mix as egg replacement (3tbsp. chia seeds + 9 tbsp. water)
50g quinoa flour
10g hemp seed flour
80g rice flour
20g browntop millet flour
1 tsp. baking powder (gluten free)
ca. 130g feta cheese
80g corn starch
80g potato starch
ca. 120ml water
pumpkin seeds to scatter on top

preparation:

First prepare the chia mix as egg replacement. Mix water with chia seeds and set aside for some minutes.

Season the cooked broccoli, e.g. with cumin, then chop it into small pieces (if you have a food processor you can use it for that).

Preheat the oven to 160°C (circulating air). Mix the liquids with chia mix and then add flours and broccoli. Crumble in the feta cheese. Finally add baking powder and mix everything well.

Pour into a muffin baking tray, scatter pumpkin seeds on top and bake for about 20 minutes.

tip:

The muffins make a great breakfast or will serve you as a snack when on the go.

(similarly found in the book “Glutenfrei backen” by Simone Stefka)

Enjoy!

(c) The Histamine Pirate

Wintry gluten free bread with chestnuts…

 

Gluten free quinoa rice hemp seed pumpkin seed chestnut bread

This is one of the longer recipe titles due to lots of goodness inside. It’s my personal gluten free favourite bread this winter. It’s low histamine, gluten free, lactose free and vegan. It tastes a little of nuts (not all nuts are bad with histamine intolerance). Yet, the green colour is the main highlight about this one! On top of that chestnuts bits are inside. You can enjoy this bread both with sweet and salty spreads.

A great recipe to say goodbye to the chestnut season.

preparation time:

ca. 10 minutes + ca. 50 minutes in the oven

difficulty:

simple

glutenfreibrot-4

ingredients:

140g rice flour
130g quinoa flour
5g chestnut flour
15g hemp seed flour
40g pumpkin seed flour
2 heaped tsp. baking powder (gluten free)
1 tsp. agar-agar
1/2 tsp. salt
1 tsp. bread seasoning (ich used caraway and fennel seeds)
light and dark sesame seeds to scatter on top
10 chestnuts
240ml water
240ml milk OR plant based milk, e.g. almond milk
2 tbsp. chia seed flour + 6 tbsp. water

 

glutenfreibrot-3

preparation:

Carve into the chestnuts, forming a cross – otherwise you will hardly be able to get the chestnuts from out of their shells. Toss into the oven for about 17 minutes at 180-200°C. Turn them once after half of the time. Remove from the oven and peel them (careful, it’s hot).

Prepare the chia seed water mix, set aside and let it thicken.

Chop the chestnuts into bite-sized pieces.

Mix the dry ingredients, add the chia mix, the chestnuts and then liquids. Mix everything with a large eggbeater or with a hand-held electric mixer.

Spread oil in a loaf pan, then pour the dough in.

Scatter sesame seeds on top.

Bake at 180°C (circulating air) for about 50 minutes.

Remove from the oven, leave to cool down a little and remove from the pan.

Enjoy!

(c) The Histamine Pirate

Vegan main dish…

Alright, the pictures don’t really convey how great these taste. But don’t judge this recipe by the picture 😉 This vegan cabbage roll (that is naturally lactose free, gluten free, and of course, low histamine) makes a great main dish.

Vegan cabbage roll with chestnut rice carrot filling

preparation time:

ca. 40 minutes of work

difficulty:

normal

IMG_5825 IMG_5826

ingredients for 3-4 people:

  • 4 large, unspoiled savoy cabbage leaves
  • 2 carrots
  • ca. 1/2 cup of rice
  • (1 tsp. coconut oil)
  • 2-3 cloves of garlic
  • ca. 20-25 chestnuts
  • vegetable broth
  • salt, pepper, curcuma
  • at least 4 toothpicks to hold the rolls together
  • side dish you like (tips further down)

preparation:

Carve into the chestnuts forming a cross. Toss into the oven at 200°C for about 17 minutes so that they open up.

Meanwhile prepare the rest. Peel the garlic and chop it. Peel carrots, quarter and chop them. Set 1/2 cup of rice with 1 cup water to cook. Add a little salt (I use Himalayan salt with algae). When boiling add carrots and garlic, leave to simmer for about 20 minutes (or until the water is gone). Add spices to the rice mix. If you like add a little oil.

Set the cabbage leaves over steam (I put them in a colander on top of the rice pot) and let them get soft there (takes about 8 minutes). Occasionally turn them (careful, it’s hot).

While the rice is still boiling, remove the chestnuts from the shell and chop them. The chestnuts can still sit a little in the rice mix in the end.

Now spread the cabbage leaves and put some of the rice carrot chestnut mix on top of them. Roll in the cabbage. Turn the sides in so the filling cannot get out. Fixate with a toothpick (or two if necessary 😉 ).

Heat up a pot or a deep pan with vegetable broth and set the cabbage rolls into it. Leave to simmer with lid on for about 15 minutes.

Remove from the pot/pan and serve still warm.

tip:

Side dishes you might want to serve with the cabbage roll are potato croquettes, red cabbage with apples and chestnut sauce. The rolls also taste great just plain or with only sauce.

Enjoy!

(c) The Histamine Pirate

Gluten free bread baking…

On the German-speaking blog I’ve started a little special on gluten free baking when having histamine intolerance. I’ll try to translate the tips and other recipes in time.

To start here I prepared a gluten free bread. The recipe I found similarly on the German-speaking site Pures Genießen.

I made little changes. I did not use buckwheat and neither xanthan gum as many with HIT have problems especially with the latter. Buckwheat some actually tolerate. You’ll have to find out yourself by trying in small amounts.

If you have problems with gluten as in coeliac disease or alike and cannot tolerate quinoa anyway (cross reactions are possible with quinoa although it is gluten free), feel free to use another gluten free flour that you can tolerate.

I used agar agar and chia mix as binding agents what “usually” the gluten would do.

When buying agar agar be sure to purchase pure 100 percent agar agar. I’ve seen products with other thickeners or binding agents added that many with HIT don’t do well with (read the ingredient list).

This bread tastes quite neutral, meaning quite similar to bread with gluten to which you might be used to (still). Especially for people just starting to go gluten free this one might be a good bread to start with.

Baked in a regular loaf pan with rather liquid dough this one is great for beginners. Generally you’ll need more liquids when baking gluten free. Loafs which are baked without pan tend to be too hard easily. When baking gluten free in the beginning it is best to stick to the recipe closely -as much as I usually just bake and cook by guess and gosh.

Be sure to use just the amount of agar agar as listed otherwise the bread will be “sludgy” or “sticky”.

Gluten free quinoa rice bread

preparation time:

ca. 10 minutes + ca. 50 minutes in the oven

difficulty:

simple

glutenfreibrot1 glutenfreibrot2

ingredients:

190g rice flour
150g quinoa flour
2 heaped tsp. baking powder
1 tsp. agar agar
1/2 tsp. salt
1 tsp. bread seasoning (I used caraway seeds and fennel seeds)
handful pumpkin seeds and black sesame seeds to scatter on top
480ml water
2 tbsp. chia seed flour + 6 tbsp. water

preparation:

First prepare the chia seed mix with water. Leave aside and to thicken.

Meanwhile mix the dry ingredients, then add the chia seed mix and the liquids. Mix everything well with a large eggbeater or hand mixer.

Pour the dough in an oiled loaf pan (I usually use coconut oil or hemp seed oil).

Scatter pumpkin seeds and black sesame seeds on top.

Bake for about 50 minutes at about 190°C.

Leave to cool down a little and then remove from the pan.

Enjoy!

(c) The Histamine Pirate

Winter veggies with exotic seasoning…

I thought it’d be a great thing to sum up the chestnut recipes of this cold season. I really got to love these little things. Maybe you did, too.

They are real all-rounders. I used them for so many different recipes:

Today I have another recipe. There will be more coming soon, latest next winter 😉

Chestnut risotto (vegan, lactose free, gluten free)

 

preparation time:

ca. 30 minutes + 18 minutes in the oven

difficulty:

simple

ingredients for 2-3 people:

risotto1

ca. 1/2 cup risotto rice
ca. 2-3 cups of water or veggie broth
2  small OR 1 large carrot
handful of broccoli florets
ca. 15 chestnuts
1-2 tbsp. coconut puree OR coconut oil
2 cloves of garlic
cumin, curcuma, (curry, only if tolerated) etc.
salt & pepper
(1 tbsp. rose OR white wine, only if tolerated)

preparation:

Carve into the chestnuts on top twice to form a cross – without this step you’ll not be able to get the content out of the shell, well, not quite easily at least. Now toss the chestnuts in the oven for about 18 minutes at 180-200°C

Clean the veggies, peel carrots and chop into small pieces. Peel garlic and finely chop it.

Remove the chestnuts from the oven, leave them to cool a little maybe (so they are not too hot to touch) and peel. Chop into small pieces.

Heat up coconut puree or oil together with carrots and garlic. Roast gently for a moment, add the rice, then deglaze with a little wine (if tolerated, as mentioned) or just broth. Stir throughout cooking. As soon as the rice took up the water add some more water respectively broth until the risotto is done.

Add chestnuts after about 5 minutes of cooking.

After 10-15 minutes of cooking add the broccoli. I add it rather late so the broccoli is just firm to the bite.

Altogether cooking takes about 20 to 25 minutes depending on the risotto rice you’re using.

In the end add seasoning, salt and pepper to taste. There you go winter veggies with exotic seasoning, almost a bit like a curry.

risottomaroni

tip:

You can add some fresh parsley before serving for the little extra vitamin c and green colour 🙂

Instead of broccoli you can also go for other veggies like butternut squash (peeled and chopped) or red bell pepper (peeled and chopped). Add them rather late, too – just like the broccoli. Although, the broccoli version is still my favourite when it comes to taste. And it reminds me of my grandma always advocating for “traffic light system” on the plate, meaning something red, something yellow, something green. When I was a kid that was her way of assuring I eat all my vitamins 😉 and you eat with your eyes first and so on 🙂

 

Enjoy!

 

(c) The Histamine Pirate

Winter casserole…

Vegetarian casserole with soft goat cheese, feta cheese and sliced almonds

 

preparation time:

ca. 15 minutes + ca. 50-60 minutes in the oven

difficulty:

normal

IMG_5907

ingredients for 3-4 people:

  • 1 small pumpkin (I used a piece of musque pumpkin, ca. 200g fruit flesh)
  • 220g  soft goat cheese
  • 2-3 stalks parsley
  • 2-3 cloves of garlic
  • ca. 80-100ml almond milk
  • salt, pepper, curcuma, cumin
  • oil to grease the casserole form (I used hemp oil)
  • 4-5 small potatoes
  • ca. 200g fresh broccoli
  • ca. 1 packing feta (about 150g, I suppose)
  • ca. 1 handful of sliced almonds

preparation:

Remove seeds from pumpkin, maybe peel (hokkaido pumpkin one does not need to peel), chop into chinks.

Mix soft goat cheese, parsley (chopped) and finely chopped garlic with some almond milk, add salt, pepper, curcuma and cumin to taste.

Grease the casserole pan.

Cover the bottom with pumpkin chinks, potato dices, broccoli florets.

Cover this with the cheese parsley milk mix.

Place the remaining pumpkin chinks on top and scatter the feta cheese onto it.

Cover the casserole with aluminium foil and bake at 210°C for about 35 minutes.

Remove the foil and scatter the sliced almonds onto the feta and bake until its done.

Enjoy!

(c) The Histamine Pirate

Chestnut in soup…

Vegan chestnut potato soup

 

preparation time:

ca. 40 minutes

difficulty:

simple

IMG_4984

ingredients for 2-3 people:

4 potatoes
ca. 15 chestnuts
4 cloves of garlic
1 carrot
pinch of fennel seeds
1 tbsp. coconut oil
pinch of majoram
1/2 tsp. caraway
pinch of curcuma
salt & pepper
water or broth

 

IMG_4985

preparation:

Carve into the chestnuts on top twice to form a cross – without this step you’ll not be able to get the content out of the shell, well, not quite easily at least. Now toss the chestnuts in the oven for about 20 to 25 minutes at 180-200°C. When half of the time is passed, turn the chestnuts once. Remove them from the oven. Remove the shell to get to the yummy content.

While the chestnuts sit in the oven you can already peel the potatoes, carrot, garlic and chop them into small pieces.

Heat up ca. 750ml water or broth and leave the potato, carrot and garlic pieces to simmer for about 10 minutes.

Add spices and chestnuts and leave it all for another ca. 10 minutes to simmer. Blend everything. Stir in the coconut oil, add salt and pepper to taste and serve.

Enjoy!

(c) The Histamine Pirate