Raw Quinoa Porridge*

This porridge contains a lot of good protein. It’s perfect for breakfast or as a revitalizing snack after exercising.  


(serves 2)   A  B  Gf  V

  • 1 cup Quinoa
  • 2 Tbsp. Chia seeds
  • 2 Apples
  • 1 tbs. Almond, cashew or coconut butter
  • 1 tsp. Cinnamon
  • 1-2 Tsp. rice syrup or agave syrup
  • A few drops of vanilla extract
  • 2 ½ cups water
  • For decoration (optional): macadamia nuts or pecan nuts or coconut flakes Continue reading


Typical of the Northwestern part of Italy (Piedmont, Liguria and northern Tuscany), the name Farinata used to designate all recipes made with different flours and liquids, boiled until cooked and condensed, such as Polenta. Today, though, it refers to a very specific recipe made with chickpea flour, water, olive oil, salt and pepper.
Farinata should be cooked in a wood-burning oven, and that’s why it’s served in many Pizzerias. However, if you warm up your regular oven well in advance, the result is almost as good.
Farinata makes a very tasty, original appetizer or a nutritious snack. It can also be served as a side dish in a rustic meal.
Not only it’s delicious but also gluten-free!


(serves 6)   F  W  Sp  V  B  Gf

  •  3 cups of chickpea flour
  • ½ cup of olive oil
  • 6 cups of water
  • 2 tsp. of salt
  • Freshly ground pepper

Put the flour in a big bowl, make a hole in its center and start adding the water a little at a time, stirring well to avoid any lumps.
Mix slowly and with care so that the result is a very homogeneous mixture. Add the salt and let the farinata rest all night in the bowl. The following morning remove any foam that has formed on its surface. Continue reading

Buckwheat-flax crackers

Tired of eating those gluten-free, expensive crackers that taste all the same? Make your own!
These crackers are nutritious and tasty: chop, mix, spread and dry them in the oven: voilà!


(serves 4)    A  V  B  Gf 

  • 1 cup of flaxseed soaked overnight
  • 2/3 cup buckwheat soaked overnight
  • 2 Tbsp. fresh parsley, chopped
  • 1 Tbsp. of basil, chopped
  • 1 Tbsp. thyme, chopped
  • 1 bunch of chives, chopped
  • 1 carrot, grated
  • 8 dried tomatoes, minced
  • 1 yellow bell pepper, cut into small cubes
  • 2 cups of water
  • 1 tsp. paprika
  • 1 tsp. turmeric
  • 1 tsp. of curry powder
  • 1 Tbsp. of tamari sauce

Mix all the ingredients in a bowl. Continue reading

Chia Porridge*


(serves 2)    A  V  B  Gf

  • 3-4 Tbsp. of chia seeds
  • 2-3 dried sulfate-free fruits (like apricots, dates, prunes, etc.)
  • ½ cup of water or rice milk or carrot juice
  • a pinch of cinnamon

Cover the chia seeds and dried fruit with liquid (water or rice milk or carrot juice) and soak overnight.
The following morning add some fresh fruit, the cinnamon and more liquid (water, juice, heavy cream, rice milk, etc.) until you get the consistency you like.
Serve cold.
Chia seeds can be substituted with linseed.

* Recipe by Sonja Bachus


How could I forget that today it’s Cinco de Mayo? Actually I did, but a friend reminded me a few minutes ago. It must be because in the area where I live there aren’t as many Mexicans as in San Jose, where I lived before. There it was impossible to miss Cinco de Mayo because days before the party stores began to display all the paraphernalia for the celebrations and cars drove around flying huge Mexican flags and honking to the refrain of “La Cucaracha”. In fact, in areas with large Mexican-American populations like California – and the Southwest in general – Cinco de Mayo is the occasion to celebrate Mexican culture and heritage, with all the drinking, eating and partying that goes with any Mexican Fiesta. Continue reading


Three years ago, when I had to change my diet because of some food intolerances, at first I found it difficult to replace the things I was no longer allowed to eat with something that I really liked.
Our appetite is in fact activated by biological triggers as well as by the appeal that certain foods have on us, and by the senses they stimulate. For example, the smell of a cake baking in the oven makes us want to eat a slice of that cake, even if we are not hungry. However, should that cake have a horrible aspect, our desire to eat it would immediately vanish. Continue reading

Quick and easy tortilla wraps

Who isn’t in a rush, raise your hand!
I don’t know why, but things tend to pile up by the end of the week. We find ourselves dashing to finish all the things we didn’t do in the previous four days, to prevent them from spilling into our well-deserved (and always already too busy) weekend.
Come on, it can’t be Friday already! If I look behind, I must admit that – so far – it has been a productive week but, if I look at the ambitious to-do list I jotted down last Sunday night, I need at least an extra day to finish everything. Since I can’t have it, I’ll have to carve out the extra hour I need for mowing the grass before the rain.
How? By cutting my lunch cooking time with my quick and easy tortillas.
Try one for breakfast and one to take to the office for your lunch, or perhaps all four of them for your family dinner tonight.

 Wrap # 1


(serves 2 people)  A  V  B  Gf

  • 2 white corn tortillas *
  • 2 Tbsp. low-fat whipped cream cheese
  • 1 avocado
  • 1Tbsp. Evoo
  • ½ cup pecan nuts, chopped
  • 1 tsp. cilantro, chopped
  • 1 pinch of paprika
  • 1 pinch of salt

Cut the avocado in half, remove the pit, remove the flesh with a spoon, transfer into a cup, Continue reading


Hummus – a Middle Eastern dish – is a delicious spread or dip rich in iron, vitamin C and vitamin B6. It can be served with different kinds of bread or with raw vegetables (celery, carrots, jicama, tomatoes, bell peppers, radishes, etc.). Arrange the bite-size vegetables on a big serving dish with the hummus in the middle: it makes a  colorful, nutritious appetizer or mid-afternoon snack.


(Serves 4)    A  V  B  Gf

  • one can of organic garbanzo beans (including 1/3-1/2 of the liquid; keep the rest of the liquid in case the hummus is getting too thick to be blended properly, but do not add too much as it waters down the taste);
  • one small garlic clove (optional);
  • fresh lemon juice (1/2 to 1 lemon, depending on juiciness);
  • 2-3 Tbsp. tahini sesame paste
  • 2 to 4 Tbsp. EVOO
  • powdered paprika

Combine all ingredients in the blender, liquids first and beans on top. Start on low and slowly increase the speed for a total of about one minute of blending. The hummus is best Continue reading