Gluten-Free Fermented Flatbread

How many ferments can you eat in one meal?

Try a hearty Slavic gluten-free fermented flatbread made from mostly potatoes, which is served especially in the fall and winter.

My friend Paula and I shared brunch the other day during a workshop planning session. I brought over freshly made flatbreads–one thicker than the other. She prepared a delicious omelette with lots of vegetables and mung bean sprouts served with fermented ginger pickles, wild fermented red cabbage, and fresh coriander. I made a miso dip with fermented mirin rice wine, ginger, and fermented Shiro miso to spread on the bread. What a feast!

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Gluten-Free Fermented Flatbread Ingredients

  • 1 kg (2.2 lb) white potatoes
  • 300 g (2½ cups) rice or chickpea flour
  • ½ tsp miso
  • extra flour for rolling

Method for Gluten-Free Fermented Flatbread

1. Boil potatoes whole with skins on for about 15 minutes, depending on size. When soft, drain and cool. The potatoes are then easy to peel with a paring knife ahead of time  The older the potatoes and the colder the better, as the dough will be less sticky.

2. In a bowl or on a well-floured surface, grate potatoes on the small holes of a grater or mash.

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3. Mix in flour, miso, and potatoes and knead until it forms a not-too-sticky dough, adding extra flour as needed. Roll out on a lightly floured surface into a log about 60 cm (2 feet) long.

4. Cut the log into 14 pieces about 5 cm wide.  Once the dough is mixed, work with it right away and don’t leave it to sit, otherwise, it will get more sticky.

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5. Start warming up your frying pan over medium heat.

6. Liberally flour a flat surface. Toss a piece of dough around in the flour and roll into a circle with a rolling pin. They can be any shape you like. If the rolling pin gets sticky, scrape it off right away otherwise it will build up more dough. You want it to be fairly thin, but thick enough so it doesn’t fall apart and so that the final bread has some bite to it.

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7. Carefully transfer the flatbread to a dry frying pan (no oil on it). When one side starts to bubble, you can flip it. Use a butter knife or fork to poke large pockets of hot air (although not necessary). It takes about 2-3 min on each side.

8. While one flatbread is cooking, roll out another.

9. When finished cooking, put the bread on a plate and brush one or both sides with melted oil or other fat.


10. Serve warm. Can also be refrigerated or frozen, but warm up in oven or steam before serving. Spread with various fillings or just brush on melted oil and serve with various toppings rolled or folded into quarters.

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Vegan Fermented Buckwheat Pancakes with Coconut Whipped Cream

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Vegan Fermented Buckwheat Pancakes



  • 1 cup raw buckwheat groats, ground into a fine flour (or use buckwheat flour)
  • 1 teaspoon shiro or kome unpasteurized miso
  • 1 cup finely chopped banana
  • 1/2 cup brown rice flour or ground almonds
  • 2 tablespoons arrowroot or sago powder
  • 2 teaspoons baking powder
  • 1/4 teaspoon sea or Himalayan salt
  • 1 ½ cups or more almond or soy milk
  • 2 tablespoons ground flax or chia seeds
  • ¼ cup applesauce (optional)




  • Bananas
  • Strawberries or other berries
  • Pomegranate seeds



1.  Blend the buckwheat groats on high speed until a fine flour forms or use buckwheat flour.

2. Add the miso and banana and blend until creamy and smooth, then place into a large bowl. Now whisk in the rest of the dry ingredients (rice flour, arrowroot, baking powder, salt, and cinnamon).

3. In a medium bowl, whisk together the plant milk and ground flax or chia seeds. Set aside for 5-10 minutes. Pour this onto the dry ingredients and whisk the batter until no clumps remain. (Adjust liquid content as needed)

4. Heat skillet and then lightly oil it. Scoop a heaping 1/3 – 1/2 cups of batter onto the preheated skillet and quickly spread the batter out into a circle. Cook until some bubbles appear and the edge looks darker in color and firmer.

5. Flip and cook for another couple minutes until lightly golden. Adjust heat as needed. Repeat for the other crepes.

6. Stack and serve with Coconut Whipped Cream* and fresh chopped berries, if desired. Or simply serve with pure maple syrup.

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If using frozen blueberries, pour batter onto skillet first and then top with blueberries to prevent bleeding.

If at any time your batter is too thick or if you want thinner pancakes, simply thin it out with a plant-based milk.

Coconut Whipped Cream



  • 11 can full-fat coconut milk, refrigerated upside-down for 24 hours
  • 1-tablespoon arrowroot flour
  • 1-tablespoon maple syrup
  • ½-1 teaspoon pure vanilla extract



1. Open the can of coconut milk from the bottom and scoop the layer of white, fatty goodness into a mixing bowl (save the coconut water for a curry or drink.)

2. Blend the chunks of coconut milk with a hand mixer on high speed for 15-20 seconds, just until the mixture turns to liquid. Add the maple syrup and mix until combined. Add the vanilla extract and blend on high speed for 1-2 minutes, until light and creamy.

3. Whipped cream is best served immediately, but can be stored in an airtight container for up to three days. It will harden in the fridge, so when ready to serve, simply blend with a hand mixer on high speed until creamy again.

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Wholefood Fermented Coconut Blueberry Parfait




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  Here are two of my favourite wholefood desserts with a Fermented twist. Made with fruits, nuts and spices they make a great Christmas or New Year’s dish or gift to give or serve to family and friends. You can use the ferment to flavour your favourite beverages or create a favourite healthy parfait dessert or even a yummy Christmas fruitcake!

Fruit Ferment

750 gr. seasonal fruit

1/2-cup sun-dried sultanas, raisins, dates or 3 tablespoons coconut syrup

1/3 cup almonds or walnuts, chopped

2-3 teaspoons salt or 1 Tablespoon Shiro Miso

Juice of 1 lemon and rind

1 onion, finely chopped (1 ½ cups)

1 tablespoon grated or finely chopped ginger

¼ cup goji berries

Spices- 1 hot red chilli, 1 teaspoon each of cinnamon, nutmeg, cloves, star anise, orange rind

Or for savoury flavour ½ teaspoon chilli, 1 teaspoon cumin, and fennel and coriander seed

½-1 cup (or more) Turkish, Chai or other tea or filtered water

Slices of orange or apple to cover ferment

1 litre glass jar with lid, sterilized or small jars to equal 1 litre

 Chai or Turkish tea or filtered water

Time Infusion- 5-30 minutes then strain

Use 1.5- 2 teaspoons per 200 ml. of water

For a stronger infusion soak for 8 hours or overnight





  1. Chop and mix fruit and nuts together in a large bowl.  You may want to peel peaches or other stone fruit.
  2. Add salt, lemon juice, onion, and spices, and mix well with a wooden spoon. Allow the mixture to sit undisturbed for 20 to 30 minutes. This is a good time to get your jar sanitized.
  3. Using a wooden spoon, pack the pear mixture tightly into the jar. Pound down lightly so that the ferment is compressed and the liquid rises. Top with an apple or orange slice to keep ingredients from rising to the top.
  4. Cover Let sit at room temperature for 2-3 days or until you see bubbles rising and it tastes slightly fermented.
  5. Refrigerate. Should keep 2-3 weeks.


FBJarFerment hand Christmas

 Holiday Goji Balls

160 gr. chopped dates or mixed fruit

115 grams activated almonds or walnuts

1 Tablespoon cinnamon

1 Tablespoon Shiro miso

Few tablespoons finely chopped or blended goji berries

Drops of water (if needed)


Ingredients balls


1.  Combine dates and nuts in a food processor and blend till all well combined.  Add the cinnamon, miso and blend again. The mixture should stick together.  Use as the base and/or just make into balls and roll in goji berries.

2. Serve with the cream dessert or drop into the glass for a hidden healthy surprise!  The balls will freeze well.


Goji balls

Putting it all together


Coconut flakes

Fresh peach or nectarine slices

Coconut Yoghurt

Nuts, seeds

1. Put some of the date mixture into the bottom of the glass. Spoon some of the ferment over and then top with yoghurt, fresh fruit slices.Continue to layer with the date mixture, ferment, yoghurt fresh fruit, goji balls and top with coconut and blueberries.  Serve chilled  or at room temperature with the goji balls.





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Tofu 1 a


3-4 cups seasonal vegetables- carrots, purple cabbage, broccoli,  snow peas, etc.
1 tablespoon finely chopped garlic or ginger
Tamari to taste
1 cup coconut or Quinoa flour
Grated zest of 2 small limes or lemons
2½ teaspoons coriander seeds
1 tablespoon black (or white) sesame seeds
2-3 tablespoons coriander leaves
250g firm tofu, cut into 2cm. chunks
1 cup chickpea, coconut or quinoa flour
1 egg, lightly beaten
About 100ml olive or coconut oil, for frying
Himalayan Salt

2 tablespoon lime or lemon juice
1 teaspoon sesame or olive oil
2 teaspoons grated ginger
Himalayan salt to taste
2 tablespoons olive oil
Fresh coriander leaves

1. Heat skillet or fry pan. Add garlic or ginger and sauté 1-2 minutes to flavour the oil.

2. Turn down the heat to a simmer and cook for about 10 minutes, until al dente.  Add tamari to taste. Remove from the heat cover and keep warm.

3. Next, make the dressing. Whisk together the lime or lemon juice, oil, ginger,  and an eighth of a teaspoon of salt. Slowly pour in the other olive oil bit by bit, whisking as you do until fully combined and emulsified. Set aside.

4. Lightly crush the coriander seeds, then put them in a bowl with the coconut or quinoa flour, lime or lemon zest and sesame seeds. Add half a teaspoon of salt and mix well. Toss the tofu first in the chickpea flour, then in the egg and finally in the flour mixture, making sure it’s well coated all over.

5. Heat the oil in a medium frying pan over a medium-high heat. Once the oil is hot, add half the crusty tofu and fry it for four to five minutes, turning it over so it goes golden-brown and crisp all over. Remove with a slotted spoon, transfer to a kitchen paper-covered plate and keep warm while you cook the remaining tofu (you may find you need to add a little more oil to the pan).

6. Divide the vegetables between plates, Pour over the dressing and stir. Divide between the plates, top with the fried tofu and coriander leaves and serve warm.

Tofu 2

Fermented Chickpea Vegan* Pizza

GF, DF, Vegetarian and Vegan

This is my anything goes recipe!  How to use leftovers an pop them on a pizza or plan in advance to have them on hand.  I had some greens from the night before, some baked sweet potatoes, and  tofu cream I made a few days ago for a dip and baked cauliflower. I decided to put it all together and make a pizza. I always have a sour dough starter in the fridge for pancakes so it was easy to use that as a base and put it together.

Best to prepare the sour dough base several days or even a week in advance if you want to use it.  You can always use it for pancakes, bread, muffins, etc.

If you don’t have the time to make the base any flat bread base will do. You can also just mix together the base ingredients, set it aside for an hour or so and then bake or cook as a pancake. It will not be as high but still be delicious. (See technique below)  


  • 2 cups chickpea (besan) flour
  • 2 cups rice or sorghum flour
  • A little miso or a pinch of Himalayan salt (miso will help kick start the fermentation)
  • Filtered room temperature water (avoid chlorine, it can stop the fermentation)


  • Green vegetables (I used Bok Choy)
  • Cooked pumpkin or sweet potato
  • Roasted cauliflower  (I roasted it the day before in the oven with olive oil and some herbs)
  • Tofu cream (see below)
  • Fermented sauerkraut  (I love to ferment so always have something in the fridge)

Tofu Cream

  • 300 gr. blanched and drained silken tofu
  • Water, soy or other plant milk  (1/2-1 cup)
  •  ¼ cup lemon juice,
  •  Himalayan   or   miso
  • 1-teaspoon cumin
  • 1 T. dill or fennel seeds
  • 1 teaspoon ginger juice to taste
  • ½ cup cashew, almond, sesame butter or oil


  1. Drop tofu into boiling water and cook 2-3 minutes. Drain.
  2. Blend with other ingredients till creamy and smooth.

Method for Sour dough

  1. Mix together all the ingredients adding just enough water to make a batter.
  2. Cover with a cloth and set aside for 24 hours in a warm place. (I put it near the cooktop)
  3. If you have a starter already then the fermentation time will be about 8 hours.
  4. When it is frothy and has doubled in size it is ready.  Save ½-1 cup of the mix for the next batch. Add 2 tablespoons of besan or rice flour and water to the batter you saved to form a thicker batter. Store in the fridge. This is your starter.

* Remember to feed it at least once a week with more flour and water or use it to make more always reserving some for the next batch.

Making the Base

  • 2 cups sourdough batter
  • ¼ teaspoon baking powder
  • ¼ teaspoon baking soda (can leave out if sourdough is frothy and doubled in size)
  • Pinch of Himalayan salt
  • 1 egg separated (optional) or flax seed leaven ***

*** Stir 1 tablespoon of finely ground flax seed into 3 tablespoons of cold water. Let the mixture rest for a minimum of 5 minutes; so the seeds’ soluble fibre can form its gel with the water then mix into the batter.


  1. Combine all of the ingredients together except the egg.
  2. Separate the egg and add the egg yolk to the batter. (Use flax here instead of egg )
  3. Beat the white until stiff and fold in the egg white to the batter. Adjust batter consistency as needed.
  4. Either cook on the stove top like a pancake or preheat the oven to 230 C/ 450°F while the batter rests, and then about five minutes before cooking slide a cast iron pan under the broiler or in the oven. The pan may get a little smoky while it heats.

Then, oil the pan with more olive oil and add the batter. Place the pan under the broiler or in the oven and cook for just a few minutes.  It will be crispier.  Can keep for one week. Plan ahead!

Putting it all together

This is the fun part.

Just spread the sweet potato or pumpkin down, then top with greens, cauliflower, blobs of tofu cream or cheese and fermented cabbage or whatever you have. Pop into the oven and bake for a few minutes to warm, or steam in a steamer to re-heat.


Vegetarian, gluten free burger bun with a twist. Find balance with this cauliflower bun delight!


  • 3 cups finely riced raw cauliflower florets (cauliflower should be riced until it resembles coarse/large crumbs (3 cups equals about 1/2 of a large head of cauliflower)
  • 2 large organic / free range eggs
  • 1/3 cup firm mashed tofu
  • 6 tablespoons finely ground white or black sesame seeds
  • 1 tablespoon tahini, almond or sesame butter
  • 3-4 tablespoons Besan  (chickpea) flour
  • 1 teaspoon baking powder
  • 1 teaspoon each dill, fennel seeds and/or dried oregano or basil


1. Preheat oven to 205 C/ 400F. Blend the cauliflower in a food processor till it resembles breadcrumbs.

2.  In a large bowl, combine cauliflower, eggs, mashed tofu, ground seeds, chickpea flour, baking powder, dill, fennel or oregano, basil or mixed blend. Mix with a large spoon or in the food processor until everything is thoroughly combined. Mixture should be wet but not liquid.

3.  Oil baking sheet very well.   Measure out 1/3-1/2 cup lightly packed cauliflower mix onto baking sheet and press down in the middle with the palm of your hand. If you are using a round mould evenly spread the cauliflower across it and compact it down slightly with your fingers so that the crumbs of the cauliflower will be tight.

4.  If using a baking sheet, press down on mixture with palm of your hand and then spread and shape to form a round disc a few centimetres wide and slightly more than 1.2 cm. high.   Sprinkle tops of bread buns with sesame seeds. (Optional)

5.  Bake for 20-25 minutes or until tops are golden and cauliflower breads are completely cooked. Use a thin spatula to gently loosen the bottoms of the cauliflower breads. You can flip over and bake a few minutes longer.

Allow breads to cool slightly before making your sandwiches.

Alternatively: Heat pan, add some oil and pan fry the buns till lightly brown. Flip over and fry on the other side. Omit sesame seeds on top if you are frying the buns.

Kind Kumara – filled with tasty tofu and lentils

I have been having an absolute love affair with sweet potatoes this winter, or as some people know them – kumara.  I tend to crave this sweet delight almost every day.  Just on their own they can get a bit boring, so I decided to fill one with more delicious goodness, and it worked out great! A mix of tasty tofu, lentil and sauerkraut left overs one night, then more sauerkraut and a big dollop of coconut yoghurt the next!


  • A few small or 1-2 large sweet potato / kumara
  • 125 grams firm teriyaki tofu (or marinate your own)
  • 1 tablespoon roasted sesame oil or olive
  • 1 cup finely chopped onion
  • 1 teaspoon finely chopped garlic
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • ½ to ¾ cup cooked lentils or other beans
  • Tamari to taste
  • Mixed salad greens
  • Fermented sauerkraut (red cabbage), yoghurt, kefir or whatever you have in the fridge
  • Shallots finely chopped


  1. Wash the potatoes. Prick with a fork so they don’t explode and bake till soft. You can try steaming them too, but that will take longer and the skin won’t get so crisp.
  2. Cut tofu into small bite size pieces.
  3. Drain lentils (if there is any juice from a can or Organic BPA free) set aside.
  4. Heat skillet add the oil and sauté the onion till transparent. Then add the chopped garlic and sauté a few minute more.
  5. Stir in the cumin and coriander and stir around for a few minutes;
  6. Add the lentils, cover and cook on a low heat 5-10 minutes. Season with tamari to taste.
  7. Remove from the heat, and stir in the mixed salad greens to lightly cook.
  8. Cut open the potato(s) and spoon in filling. Top with ferment of your choice and dig in!

Buckwheat Cabbage Rolls – Meatless Monday

Buckwheat Cabbage Rolls
Plant Based
GF, DF, Vegan, Vegetarian

I remember my mother stuffing, rolling and baking stuffed cabbage with a rich tomato sauce at least once a week to warm us up in the winter. She would stuff it with “Kasha” which is the Russian word for Buckwheat or rice, garlic and any leftover vegetables she had in the fridge. It was a family favourite although the buckwheat was not my favourite then it certainly is one of mine now.

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1 jar Basil and Garlic Pasta sauce
1 tablespoon olive oil
2 cloves finely chopped garlic
1 cup finely chopped onions
½ finely chopped shallots
Salt to taste

Cabbage and Filling

1 large cabbage with outside leaves
1-½ cups cooked buckwheat or rice
½ cup cooked grain buckwheat,** rice, quinoa
1 tablespoon olive or coconut oil
2 cloves finely chopped garlic
1 teaspoon dried basil
1-teaspoon cumin seeds
1-cup leek, or red onion, finely chopped
1 cup chopped carrots or sweet potato
½ cup mashed tofu
¼ cup celery finely chopped
½ cup toasted almonds, plus extra to serve
1 tablespoon finely chopped coriander or parsley
A few sprigs of fresh dill
Salt or tamari and pepper to taste
3-5 large outside or inside cabbage leaves


Preheat the oven to 180ºC/gas 4. Or prepare a steamer.
Trim and finely chop the leek, chop the carrots or sweet potato. Peel and finely chop the garlic. Chop the almonds, plus a few extra to serve. Pick the dill, and then mash the tofu.
Heat the oil in a pan over a low-medium heat, and add the garlic, basil, cumin and leek and sauté. Then add the carrots and tofu for a few minutes add a splash of water, season, then cover and gently cook until the veg. are almost soft, about 5 minutes. Add the cooked buckwheat, Stir often, adding water if it catches. Stir in ½ of the almonds, parsley and dill. Set aside.

Heat another saucepan; add the oil to the sauce and sauté the garlic and onions and shallots for a few minutes. Cover and cook for another 5 minutes. Stir in pasta sauce and cook another few minutes. Taste and adjust seasoning with salt and pepper.

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Blanch the cabbage leaves in boiling salted water for 2 to 3 minutes, drain and lay out on a board. Then spoon 2- 3 tablespoons into the centre of each leaf.

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Roll up and place, seam-side down, in a baking dish. Drizzle with pasta sauce cover and bake for 15 minutes. Serve with the reserved almonds on top

Alternatively: Steam 15 minutes then put sauce and almonds on top before serving.

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**Ingredients for Buckwheat:
1 cup toasted buckwheat groats
1 3/4 cups filtered water
1-2 Tbsp butter to taste (I used unsalted butter)
1/2 tsp salt, or to taste (I used sea salt)
If the buckwheat you buy is not toasted, you can quickly toast it in a dry skillet over medium heat 4-5 min until it is golden brown in colour then remove from heat.

Add 1 ¾ cups water oil and salt to the saucepan and bring to a boil. Add the buckwheat lower heat cover and simmer 15 minutes.

Hearty Buckwheat and Oat Pear Spice

Plant based, Vegetarian, Vegan

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In winter, when I was growing up, I remember my mother cooking buckwheat for breakfast. Most of the time I couldn’t stand the smell and get way fast enough. Boy have my taste buds changed! I have become an avid fan of buckwheat in all sorts of dishes now.

A few days ago I got back from the hot and humid weather in New York to the middle of Sydney winter and was feeling so cold, I just wanted something for breakfast that was warming and hearty. So I decided to reach for buckwheat (my favourite winter breakfast grain), crack it and mix it with steel cut oats together with my some warming winter spices, plant based milk, rice syrup, nuts, pears and bake it for a heartier breakfast and top it off with winter’s magic pomegranate fruit.

The next day I even warmed it up and ate it for lunch topped with some coconut yoghurt. It felt so satisfying and nourishing.

No matter what the time of the day, you will find this dish will fit into any meal or snack. You can also experiment with other grains. Just remember to crack them first so that they cook faster.

FB Buckwheat OAt Ing.


  • ¾ cup “cracked”* buckwheat
  • ¾ cups steel cut oats
  • 1 tablespoon ground flax seeds*
  • ¼ teaspoon Sea or Himalayan salt
  • 1 tablespoon ground cardamom
  • 1 teaspoon ground ginger
  • 1 teaspoon ground allspice
  • 1 teaspoon ground cinnamon
  • 2 cups almond milk
  • 1/3 cup rice syrup
  • ¾ cup ground almonds
  • 1 cup chopped pears
  • 2 teaspoons melted coconut oil
  • 1 pomegranate seeds removed
  • Blanched almonds for garnish


1. Preheat the oven to 175 C. / 350 degrees F. Lightly oil a 21 C. / 8 1/2 or 9-inch pie tin/dish with coconut oil and set aside.
2. In a coffee grinder or food processor, grind the buckwheat and oats until they have a “cracked” appearance, or at least until most of the grains are visibly split in half. Put them into a large bowl.*
3. Combine the ground flax seeds with 2 Tablespoons warm almond or other plant milk. Set aside.
3. To the grain mixture, add the spices and salt and stir lightly to combine.
4. In a saucepan warm the milk, add the rice or coconut syrup and whisk together. When the flax mixture has thickened add it to the milk mixture and stir well.
5. Start layering: Pour a third of the milk mixture into the oiled dish. Then, evenly sprinkle half of the buckwheat and oat mixture on top of the milk. Sprinkle half of the almonds and diced pears on top of the grains. Sprinkle additional cinnamon here if you like. Pour another third of the milk on top next. Then, add the other half of the grain mixture. Pour the remaining milk on top and garnish with remaining almonds and diced pears.
6. Give the pan a good shake and some light taps on the counter. Drizzle the melted coconut oil on top and slide the dish into the oven. Bake for 45-50 minutes or until the top is golden and everything is set. Serve the hearty dish warm with extra rice syrup and if you like, try some coconut yogurt on top.
For a snack or dessert, cool and slice into wedges with coconut yoghurt on top or pack in a lunch box for a treat.


Photos by Paula KimberlyFB Buckwheat oat finished  (1)

*This recipe makes the equivalent of 1 egg.

3 Tablespoons water
1 Tablespoon flax seeds

Grind the seeds into a meal in a blender or spice grinder. Like flax oil, flax seeds are extremely perishable so if you grind a larger amount for later use, store it in an airtight container in the freezer for up to one year. 1 cup of seeds equals about 1 ⅓ cup of flax meal.
Add the water or plant milk to a small bowl or cup. Add the flax meal and mix together with a whisk or fork. Let the mixture sit for about 10 minutes so it develops a gelatinous texture similar to a raw egg. Warm water will speed up this gelling process and make it happen about twice as fast.

Zucchini Pasta – Meatless Mondays


Vegan and Vegetarian

If you are anything like me, you have been enjoying the abundance of summer vegetables and fruits like Zucchini which some say is actually a fruit. It can boost skin health, strengthen the immune system, build strong bones, protect against birth defects and reduces blood pressure. Native to Mexico some 7,000 years ago, zucchini make a great base for any topping you like if you want to try a different type of “pasta”.

Fresh Zucchini

“Flowers of zucchini are stuffed, battered and deep fried to make “tempura” – a Japanese dish.
Italian “fiori di zucca” is a variant of the dish.
Mexicans also use it to make soups or as a filling for quesadillas –corn or a wheat tortilla filled with a savoury mixture….
“Ratatouille” is a French cuisine prepared with zucchini and summer fruits and vegetables by cooking them in oil and served alone or as a side dish.
Another French dish is “courgette farcie” which is zucchini stuffed with tomatoes or bell peppers.
Pancakes made from shredded zucchini, flour, and eggs, lightly fried in olive oil and eaten with yogurt are a popular dish in Turkey called “ mücver.”
In Bulgarian, zucchini is prepared as a snack by frying them and serving with a dip, made from yogurt, garlic, and dill.
Egyptians make zucchini with tomato sauce, garlic, and onions.”

Fresh basil from the garden

Fresh basil from the garden


  • 3-4 yellow, green and/or multi coloured zucchini
  • Sea or Himalayan salt
  • 1 tablespoons olive oil
  • 1 tablespoon chopped garlic
  • ½ cup chopped onion
  • ½ cup grated sweet potato or carrot
  • 1-cup organic canned lentils
  • 1-tablespoon rice honey (optional)
  • 4 tablespoons activated chopped nuts (I used almonds)
  • 200-300 grams pizza pasta sauce
  • 1-2 teaspoons olive oil
  • Sea or Himalayan salt
  • Pepper
  • 1-2 ripe tomatoes
  • Handful fresh basil leaves, stems removed and torn into small pieces

Zucchini Pasta Ingredients


1. Cut zucchini into noodles using a vegetable peeler for thicker shapes or a spiralizer (see photo). Sprinkle with salt and set aside. This helps to remove the bitterness.

Zucchini Pasta Spiralizer

2. Heat pan, add oil and garlic 1-2 minutes to season the oil. Add the onions and sauté till transparent.
Then add the sweet potato or carrot and sauté another 1-2 minutes.
3. Add the lentils, rice honey and nuts if using, give it a stir add pasta sauce and bring to the boil. Lower heat and simmer 7- 10 minutes.

Zucchini Pasta sauce

Zucchini Pasta cooking

4. Meanwhile add the other oil, and sauté the zucchini 2-3 minutes or until tender.
5. Put the zucchini pasta in a bowl, toss the fresh tomatoes into the sauce with some of the basil and spoon over the pasta. Add more basil if desired and enjoy! You can top it off with some Parmesan or sauté silken tofu or any other protein of your choice.

If you like this recipe, please take a look at my next cooking workshops.

FB Zucchini Pasta Finished