Nutty Berry Baked Pumpkin – Meatless Mondays

Gluten Free, Dairy Free, Vegan, Vegetarian



  • 1 butternut or Jap pumpkin about 1 – 1 ½ kg
  • ½ cup cooked rice or quinoa
  • 2 teaspoons olive or coconut oil
  • 1 cup finely chopped onion
  • 1 teaspoon mustard seeds
  • 3 cloves chopped garlic
  • 1 teaspoon chopped ginger
  • ½ cup chopped cauliflower or other seasonal vegetable
  • ½ cup chopped carrot
  • ½ cup chopped walnuts
  • ½ cup dried goji berries
  • ½ cup chopped seasonal greens
  • 1 teaspoon dried oregano
  • 1-teaspoon ground cumin
  • Sea salt or Tamari and pepper to taste

Coconut Cabbage and Apple

  • 3 cups finely sliced purple cabbage
  • 1 cup chopped apple
  • 1 cup sliced daikon or red radish
  • 1-tablespoon coconut or olive oil
  • 1-teaspoon caraway or fennel seeds
  • Himalayan salt or Tamari to taste


1. Preheat your oven to 400 F or 200 C.

2. Cut the pumpkin in half if using butternut lengthwise. If you are using a Jap pumpkin slice off the top so that you can remove the seeds.

3. Remove the seeds and any stringy bits. Wash the seeds and set aside to dry.
4. Brush the inside of the pumpkin with 1 teaspoon of olive oil or more if needed. Season the inside generously with oregano, salt and pepper.
5. For a butternut place in the oven cut side down and bake 15-20 minutes or until almost tender.
6. Toast your walnuts in a fry pan over a medium heat for a minute or two moving constantly. Remove from heat, put into a small bowl and set aside.
7.Heat pan add the remaining oil and sauté your onions and garlic until just starting to turn golden. Add your mushrooms and cook for 1 minute longer then remove from the heat.
8. Combine the rest of the filling ingredients with the mushrooms and onions and mix well. Spoon into the pumpkin cavities, pressing down well as you go. If using a Jap put the lid on.

9. Place on a tray and bake for about 50-90 minutes or until tender. (The Jap will take a lot longer) Check it by inserting a knife or a fork into the side. If it is soft then it is ready.

10. Heat another frying pan and add the caraway or fennel seeds and cook for a few minutes. Add the apple and sauté 5 minutes.

cab app coc good

11. Add the cabbage, cover and cook another 5-10 minutes. Season with salt or tamari. Top with coconut.

12. Remove the pumpkin from the oven and leave for 5 – 10 minutes. Cut and serve with the cabbage and apples. If you don’t have enough time to prepare both dishes, just serve with fermented sauerkraut.

Roasted pumpkin seeds are delicious. Rinse them with water until they look pretty clean. Don’t worry about a few stringy bits. Let them dry completely. You can now store them in the fridge if you do not want to cook them straight away or toss in a teaspoon or two of oil, sprinkle generously with salt and pepper and spread on a baking tray. Roast in the oven on 400 C. for about 15 – 20 minutes or until crispy.

Products I like to use

Organic Coconut oil

Great Source of Healthy Fats– Rich in beneficial fats like lauric acid over 50% of the fat in coconut oil is lauric acid- the same substance present in breast milk. In fact, coconut oil is the richest source of lauric acid after breast milk.

Great oil for baking, stir frying or as a replacement for butter


An authentic fermented wheat-free soy sauce naturally brewed the traditional way from whole soybeans. Higher in protein and essential minerals.


Whole Roasted Cauliflower With Green Almond Sauce – Meatless Monday

GF, DF, Vegetarian and Vegan

Use Organic products when available



  • 1 large cauliflower
  • Extra Virgin Olive oil
  • Himalayan or Sea salt


  • ½ cup blanched ground almonds
  • 1-2 tablespoons shiro miso (omit if using umeboshi plum)
  • 2 garlic cloves, peeled and pressed
  • ½ cup extra-virgin olive oil, plus extra for basting
  • 2 teaspoons lemon juice or 1 umeboshi salted plum*
  • ½ cup coarsely chopped parsley, mint, oregano, fresh coriander or a combination
  • ½ to 1 teaspoon grated ginger (optional)
  • Salt and ground black pepper



  • Pre-heat the oven to 375 F /190 C. Place a heavy oven-proof skillet (a cast-iron skillet looks very nice) or a baking sheet in the oven.
  • Place a small pan of hot water on the floor of the oven, to create steam.

Raw Cauliflower

  • Remove the outer leaves from the cauliflower and use them in stir fries.
  • Cut off the bottom of the stem, and then use the tip of a small, sharp knife to cut off the leaves close to the stem.
  • Cut out the hard core of the cauliflower, near the bottom. Leave the main stem intact and try not to cut through any of the florets.

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  • Bring a saucepan of salted water to the boil. Blanch cauliflower 4-5 minutes flower side down. Drain.

MeatMon Cal.brush oil

  • Place in a cast iron pan or a baking tray core side down and brush with olive oil. Sprinkle with Himalayan or sea salt.

MeatMon Cal. bake sauce

  • Roast until very tender all the way through when pierced with a knife or skewer for at least 30 – 45 minutes. During the cooking, brush 2 or 3 times with more olive oil. It should brown nicely.

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  • When cauliflower is tender, remove from the oven.


  • In a food processor, combine ground almonds, miso, garlic and pulse until smooth. Mix in oil, vinegar, lemon juice or umeboshi plum* (if using umeboshi, reduce the amount of miso or omit altogether as plum is salted).

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  • Mix in herbs and ginger, if using. Season to taste with salt and pepper. Set aside.

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  • Serve with sauce on the side or on top of cauliflower.

Meatmon finish 1

  • Sauce can be used with other vegetables, whole grains or on top of a baked vegetable casserole.

* Umeboshi – The powerful acidity has a alkalinizing effect on the body, neutralizing fatigue, stimulating the digestion, and promoting the elimination of toxins.  

My Favorite products and cookware for this dish

Made in Australia, the cast iron pan by Solidteknics is a great cooking tool. I believe it is the best of its kind, made with the highest quality materials and without any synthetic chemicals. A great investment which will last for generations.

Unpasteurized Miso is full of probiotics (live enzymes ) to promote healthy gut flora

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Roasted Rice and Chickpeas #MeatlessMondays

Warm up with roasted rice and chickpeas!

Just a one cup serving of chickpeas contains (in daily recommended values):

  • 268 calories
  • 12.5 grams of dietary fiber
  • 14.5 grams of protein
  • 4.2 grams of fat
  • 84% manganese
  • 71% folate
  • 29% copper
  • 28% phosphorus
  • 26% iron
  • 17% zinc


  • Roast a lot of rice and keep it in a jar until ready to use
  • Roast chickpeas ahead of time and keep in the fridge for a few days until needed
  • Use in soups, stir fries as a snack and in salads as well
  • Whip up tofu cream a few days before. It increases in flavour as it mellows in the fridge
  • Great with pasta, on bread, crackers, in a quiche, with fermented sauerkraut or other cultured foods

Roasted Brown rice

  • ½ cup brown rice
  • ½ teaspoon sea salt
  • 1 ½ 1 ¾ cups boiling water

Roasted Chickpeas

  • 1 cup organic BPA free canned chickpeas
  • 1 tablespoons lemon juice
  • grated rind of the lemon
  • 1 tablespoon olive oil
  • 1 teaspoon coconut syrup
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 12 teaspoon ground cinnamon
  • pinch of ground pepper
  • ¼ cup ground almonds
  • ½ teaspoon sea salt
  • Tofu cream
  • Soft tofu
  • Boiling water
  • Sea salt and pepper to taste
  • ¼ cup ground almonds
  • 1 teaspoon turmeric
  • finely chopped shallots or parsley
  • goji or blue berries, chickpeas, nut, seeds for decoration


Kids can get the ingredients and measure out some of the ingredients to help. Depending upon their age, involve them in the preparation or cooking and watch how much they enjoy what they have helped to prepare!

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1. Pre-heat oven to 190 C (375 F).

2. Put rice on a baking sheet and cook till lightly browned.

3. While rice is browning, bring water to the boil.

4. Place rice in baking dish or saucepan add sea salt cover with boiling water.

5. Cover dish and return to the oven or cook covered in a saucepan for 30 minutes.

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3. When the rice is cooked, remove from the oven, (if baking) and increase the oven temperature to 200 C (392 F).

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4. Combine all of the chickpea ingredients in a bowl except the chickpeas and mix well.

5. Add the chickpeas and coat them with the spice mixture.

6. Bake 15-20 minutes till lightly brown.

7. Bring a pot of water to the boil, add the tofu and simmer 3-4 minutes.

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8. Drain and mash tofu with almonds, sea salt and pepper, turmeric and finely chopped shallots or parsley.

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9. Shape tofu and decorate with chickpeas, goji berries, blueberries, black sesame seeds or whatever you (and your children) have to play with.

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8. Toss chickpeas and rice together.

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9. Mould rice and chickpeas in a glass or bowl and turn upside down on a plate.

10. Decorate with fermented sauerkraut or your favourite cultured vegetables.

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11. Serve with tofu cream, fermented sauerkraut and extra chickpeas.


My favourite products for this dish

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Meatless Mondays – Organic Tofu And Vegetable Balls

Organic Tofu and Vege Balls Gluten free, Vegetarian, Vegan*, Dairy Free

Organic Tofu And Vegetable Balls

  • 175 gr. Tofu (semi firm) pressed
  • 1 tablespoon unpastuerized miso
  • 1 organic egg* (To omit see below)
  • ½ cup chopped shallots
  • ½ cup grated pumpkin
  • ½ cup chopped parsley or coriander
  • 1 teaspoon ground cumin seeds
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cardamom
  • 1 teaspoon ground basil
  • 1/2 cup chickpea flour or quinoa flakes
  • desiccated coconut for rolling
  • oil for deep frying

*Optional Egg Replacement from Above

  • 1 Tablespoon flax seeds plus 3 Tablespoons water replaces one egg.
  • Finely grind 1 tablespoon whole flaxseeds in a blender or coffee grinder, or use 2 1/2 tablespoons pre-ground flaxseeds.
  • Transfer to a bowl and beat in 3 tablespoons of water using a whisk or fork.
  • It will become very gooey and gelatinous, much like an egg white.

Organic Tofu Vege Balls

Tamari Dip

4 tablespoons tamari
½ cup hot water
1 teaspoon grated radish
1 teaspoon grated ginger juice
Japanese chilli pepper


1. Remove tofu from packet and drain. Squeeze out any excess water.

tofu balls after mixing

2. Blend tofu and egg or flax seed mixture together until creamy then add the vegetables, spices and rest of the ingredients and blend until it sticks together. If it does not stick together add a bit more flour.

tofu balls before steaming

3. Shape into balls. Roll in coconut if desired.

4. Prepare a steamer and line with vegetable leaves to stop the balls from sticking to the bottom of the steamer.  Steam 10 minutes.

Tofu Balls finished

5. Serve with organic salsa or a tamari dip

Tamari Dip

  1. Combine all the ingredients together. Set aside.

Meatless Mondays – Veg Lasanga

Winter Lasagna Vegetarian, Vegan, Dairy and Gluten free

  • 2 cups cashew cheese
  • 1 egg (optional) – omit if vegan
  • salt and pepper to taste
  • 2-3 tablespoons olive oil
  • 1 tablespoon finely chopped garlic or ginger
  • 1 teaspoon fennel or dill seeds
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 leek sliced thinly or 2 cups thinly sliced onion
  • 1 bunch Chinese greens (eg. Boy Choy) chopped finely
  • 3 cups chopped pumpkin, sweet potato or cauliflower
  • 200 grams teriyaki tofu (sliced lengthwise)
  • 375 grams pizza pasta sauce
  • 2 gluten free organic wraps (cut to fit the baking dish) (optional)

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1. Make the cashew cheese a few days before and cut the vegetables.

2. Steam pumpkin or sweet potato till soft a few days before or use leftover pumpkin from a previous dish.
3. Heat pan. Add the oil and sauté the garlic or ginger for a few minutes.
4. Add the seeds, basil and oregano, and leek or onion. Cook till transparent.
5. Add the rest of the vegetables, cover and cook till soft. Season to taste with salt and pepper or tamari/soy sauce and set aside.

6. Cut the tofu into strips to fit your baking dish and fry in olive oil if you like it more crisp.

Putting it all together

1. Spread some pasta sauce on the bottom of the baking dish
2. Cut wrap to size if using and place on top of sauce.
3. Add the pumpkin and tofu.
4. Stir the egg into the cashew cheese if using.

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5. Repeat the layers as desired, ending with the pasta sauce.

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6. Put a few dollops of cashew cheese on top and bake 15-20 minutes till warmed through. (you can cover if you wish to cook it quicker)
7. Remove cover for a few minutes before removing from the oven otherwise it will be too moist to cut.