Quiche with stuffed pumpkin flowers.

Pumpkin flowers are edible and can often be found in Italian cuisine. I stuffed them with ricotta, rosemary with a hint of nutmeg. I prepared the traditional quiche but to create a healthier version you can use wholemeal flour to make wholemeal pastry.

Ingredients for the pastry:
  • 100g butter
  • 200g of flour
  • yolk
  • 2 tablespoons of cold water
Ingredients for stuffing:
  • 8 pumpkin flowers
  • 4 tablespoons ricotta
  • rosemary, salt, pepper, nutmeg
  • 3 eggs
  • 200ml of full-fat milk

Pastry: Mix flour with butter, water and egg yolks. Roll out and put it in the baking tin (for me, quite small, 20cm). Put in the fridge for at least 2 hours. Then bake in the oven 20 minutes 180ÂșC.
Mix Ricotta with chopped rosemary, nutmeg, salt and pepper. Stuff pumpkin flowers with prepared cheese. Arrange on baked pastry. Pour the egg mixture with milk, salt and pepper. Bake another 30 minutes.


Tomato ragu with mushrooms and lentils - a wonderful recipe 100% vegan.

Ragu is an Italian meat sauce usually served with pasta. What we call bolognaise is known as ragu in Italy. I exchanged minced meat from traditional ragu for lentils and mushrooms. I think that the taste is very deep and expressive. Remember, however, to cook it on low heat for a long time - about 2 hours then it is the best !!!


  • 600g tomatoes
  • 200g brown lentils (I used from the can)
  • 100g mushrooms
  • 2 onions
  • 4 cloves of garlic
  • oregano
  • a teaspoon of sugar, salt and pepper
  • 100g tomato concentrate
  • 2 tablespoons of olive oil
  • pasta 


Fry the finely chopped onion and then the garlic in olive oil. Add chopped mushrooms and fry them for a while. Add the chopped tomatoes and simmer until the sauce thickens. Add tomato paste, spices and lentils. Stir everything else for 10 minutes. Serve with your favorite pasta.


Healthy vegetarian bowl

Various preparation techniques, using many vegetables. You can find here red cabbage coleslaw, chickpeas in tomato sauce and courgette. Everything in my opinion, looks divine and there is no chance get bored with that.

All ingredients for 2 servings:

Ingredients for chickpeas in tomato sauce:

  • a teaspoon of rapeseed oil
  • 200g chickpeas from the can
  • 200g tomatoes from the can
  • half of red onion
  • oregano, salt, pepper, sweet pepper

Ingredients for courgette:

  • 3 small courgettes
  • a teaspoon of rapeseed oil
  • salt pepper

Ingredients for red cabbage salad:

  • 1/2 of a small head of red cabbage
  • 200ml of Greek yogurt
  • salt, pepper, juice of 1/4 lemon


  • cheese
  • hummus
  • chia seeds or linseed
  • Brown rice


Fry the chopped onions and garlic on teaspoon of oil. Add tomatoes and simmer. Add spices and then chickpeas.

When preparing a tomato sauce, cut the courgette into slices. Set aside for 5 minutes. Then fry using oil until it softens.

Cook the rice

Chop the cabbage. Add salt, pepper and lemon juice. Mix with yogurt.

Put the rice, courgette, chickpea in tomato sauce and salad in the bowl. On top, sprinkle with cheese, add hummus and chia seeds or flaxseed.