4HB meal foundation salsa
You’ll need:
- 1 eggplant
- 1 zucchini
- 1 medium onion
- 2 carrots
- 2–5 cloves of garlic
- 4–8 tomatos
- 3 branches of rosemary
- 1 leek
- pepper
- salt
- olive oil
- 2 different legumes (red lentils & kidney beans are great)
Extras (if desired):
- 1 fennel
- 1 bell pepper
- 1 broccoli
- any other veggie that feels reasonable to grill (cucumbers, califlower, etc doesn’t do very well here.
Preparation
Dice the eggplant in bigger pieces and put them in a sieve. Salt the dices, stir it up and let it sit there for 2 hours. Stir it up a few times. The dices will lose quite a bit of water so make sure you put them in the sink.
Meanwhile dice the zucchini, onion, garlic, carrots, leek and tomatos and mix them with the eggplant dices in a roasting tray. Add anything on your extras list if you wish, I find fennel and bell peppers fit in great but feel free to experiment and share thoughts. Remove the stems of the rosemary branches, chop up the leaves and toss them into the diced veggies. Stir it up. Now pour some olive oil over it, maybe stir it up again and pre-heat the oven to 200°C/390°F.
Cover the roasting tray with tin foil and make sure it closes it completely around the edges. Now put it in the oven and let it cook for 60 mins. Afterwards remove the tin foil, reduce the temperature to 180°C/355°F and leave it there another 45-60 mins (depending on how roasted you like the veggies). Stir it up every 10 minutes so the veggies don’t burn.
Your kitchen should smell fantastic by now.
If you don’t care about extra protein and fibre in the meal foundation salsa, you can also skip the legumes (they taste great though).
Meanwhile prepare/cook your legumes accoring to their individual instructions. Mix the roasted veggies and the legumes together and add some pepper. There should be enough salt in the mix from the eggplant but you add salt later if required. My veggies/legumes ratio is about 2/1 but feel free to expeiment here.
Now use a hand blender and create a smooth salsa. Seeif you need more salt, but normally it should taste fantastic. I really like to add some Pimentón de la Vera picante (smoked red pepper powder) and some chili and lime juice, but that again depends on your taste.
Done.
The salsa can be added to virtually any meal. I use it 3 times a day, in my omlette for breakfast with some spinach, with veggies and an egg (and the occasional fakey soy-meat) for lunch. and with veggies alongside a large bowl of green salad for dinner. If you vary the ingredients (extras) each week, it tastes different every time.
You should package it into smaller containers and freeze a few of them so they stay fresh throughout the week. For one person, the amount is enough for one week if you eat it 3 times a day.
Enjoy!
Homemade pizza with buffalo mozzarella and basil
Home made dough with ground walnuts. Tomato-garlic sauce, topped with buffalo mozzarella, cherry tomatoes basil and olive oil.
Tomato-Veggie noodles with a cheese heart
Tomatoes, bell peppers, onion, garlic, black peppers and some pimenton de la vera. And a heart of parmeggiano cheese.cabbage and arugula salad with lime vinaigrette dressing
To be honest upfront, I totally stole that recipe from smitten kitchen, but ended up not getting half of the ingredients. So I started improvising a bit.
Here is my ingredient list:
- one small red cabbage
- one small white cabbage
- 2 medium red onions
- salt
- some fresh arugula
- 2 small limes or one regular lemon
- some mustard
- some black pepper
- poppy or peanut oil (olive oil also works in emergency cases)
- ground cumin
- some sugar
- balsamic vinegar
Cut both cabbages in half, and slice it up in strips. Salt it a bit, or a bit more. Depending on how salty you like your food. Mix it up good and put it in a colander and give it five minutes to get to know the salt a little better. Taste it to see if it is too salty. Either add some salt or wash it very short to reduce the salt. If the salt level is right, find something to do for the next two hours because there will some real love go on between the salt and the cabbage for the cabbage to get soft.
While the cabbage is doing its stuff, peel the onions and slice them so you have rings (or half rings). Sautee them a bit in vegetable oil to they get soft. Then pour a little bit balsamic vinegar over it and add a little sugar. Wait for the vinegar to cook in then take it off the stove to let it cool down.
After 1-2 hours taste the cabbage. If it is good enough, wash the arugula and cut it into smaller pieces. Toss it together with the cabbage and the sauteed onions.
Squeeze the limes or the lemon (whatever you prefer), add about a tablespoon of mustard, a bit of cumin (you can't leave out the cumin, it is probably the most important piece). Add black ground pepper and about 50-75 ml of poppy, peanut or olive oil (if you don't know what "ml" is: it is the unit that makes sense opposed to cups, etc). Stir it up quite heavily so the mustard blends with the juice and the oil. If you have one of those tiny cappuccino milk creamers, use that (it should be called vinaigrette makers instead). Taste it. If it is way to sour and lemonish, add a bit of sugar. But don't let the lemon taste go away completely, it blends in perfectly with the salted cabbage. Pour it over and mix it up. It will just look stunning and taste even better.
Great Veggie Chili
This recipe serves about 4 people.
What you need:
- a few potatoes (6-8 larger ones)
- a few carrots (about 3)
- a big onion
- garlic
- 2 cans of chopped tomatoes
- one bell pepper
- a can of kidney beans
- a little bit rice
- red wine
- sugar
- parsley
- cinammon
- smoked chipotle peppers
- nutmeg
- caraway
- vegetable stock
At first chop the onions into medium sized pieces, do the same with the carrots. Chop the garlic in smaller pieces take one or two cloves depending on how much garlic you like. Chop as much chipotles as you think are good. I’d recommend two. Now heat up some olive oil and fry the chopped vegetables a little bit. Now add as much red wine to cover it all and add some sugar, caraway, salt and black pepper. Now let it boil until the red wine is almost gone.
Meanwhile cut the potatoes into medium sized cubes (dont remove the skin!) and add them as soon as the red wine is gone, now add as much vegetable stock until the potatoes are not completely covered. Add the cans of chopped tomatoes to cover the potatoes. Now cook that for about 30 minutes and stir from time to time to keep the chili from scorching.
Now cut the bell pepper into short slices and put it aside. Wash the kidney beans and get a cup of rice.
After 30 mins check if the potatoes are soft enough to eat them (the still have to be somewhat firm).
If the potatoes are good, add the rice, the pepper, the beans, a little bit of parsley, some nutmeg and a little bit of cinnamon (seriously!) and cook it on low heat for another 30 minutes.
Afterwards check if something is missing and add spices if needed.
Now wait for the chili to cool down. Ideally you should leave it for a night and then re-heat it the next day (add some water if neccessary).
If you want that extra ground meat feeling, get a veggie burger pattie and chop it into small pieces. Then fry it with some red pepper powder and add it.
That’s it, enjoy your meal!



