Don't get fooled by the Non-GMO label !

When I moved to America about three years ago, for some reason, I thought the supermarket chain “Whole Foods” was a purely organic store, and I was bitterly disappointed. Even though we do shop there for certain groceries, I still have to meticulously check EVERY label each time. It’s just something you have to get used to so you don’t get fooled. Many products give consumers the impression that they’re organic, but in reality, they’re far from it! The “Non-GMO” label looks very convincing too, and honestly, I was shocked when I compared it to certified organic. Don’t let them fool you, and always read the labels carefully 🕵️‍♀️

Because these two labels mean different things!

• Non-GMO: Means the product contains no genetically modified organisms, but it can still be grown with synthetic pesticides or chemicals. It doesn’t guarantee the same standards as organic.

• Organic means no GMOs and no synthetic pesticides, like Roundup herbicide, which can harm the environment and health. Organic farming also avoids antibiotics (which can lead to resistant bacteria) and chemicals like ractopamine (used to promote leaner meat but banned in many countries) and hexane (a chemical used to extract oils from seeds).

For the cleanest, safest food, look for Certified Organic labels!

Ps. You should still wash your organic produce !  Even though organic foods are grown without synthetic pesticides or chemicals, they can still have dirt, bacteria, or natural residues from the farm. Washing removes any potential contaminants from handling, transportation, and even organic-approved substances like natural fertilizers. (See in my previous posts how to clean your fruits and veggies with a simple trick) 🥕 🥦 🍓 🍏

Sweater Weather Pumpkin Soup

(Makes 6-8 portions, prep time 30 minutes)

There’s nothing quite like the comforting feeling of warm soup on a chilly day. Last night, I decided to whip up a delightful pumpkin soup using a beautiful butternut squash and a medium-sized pumpkin I had on hand. This recipe is flexible—perfect for using up whatever veggies you have in your fridge! I found a big potato that needed to go, a little bit of potato always gives a nice, slightly thicker and creamy texture that compliments pumpkin)

What you’ll need

• cutting board

• sharp knife

• Peeler (Thanks to my grandma, I have a huge one from Tupper Ware, makes peeling pumpkins a breeze)

• Spoon to remove the seeds

• Big pot (I use cast iron cast ones because they are so versatile easy to clean and don’t leak chemicals into the food) I do also bake my GF breads in them!)

• Hand held blender

• If you want to add some rice, I highly recommend investing in a rice cooker. Perfect fluffy rice. Every. Single. Time.

  
  

You can find all my favorite kitchen tools on my page! Most recipes are made with at least one of them every time. Head over to my favorite cookware page and see what you might need in your kitchen, to save a lot of time prepping food for you or the family.

Ingredients:

• 1 medium butternut squash

• 1 medium pumpkin

• A bunch of carrots (5-6)

• 1 medium sized onion

• 1 thumb-sized piece of ginger (the secret star of this soup!)

• 1 medium potato (optional)

• 1 tablespoon olive oil

• 1 tablespoon butter or ghee

• Approximately 1 liter of vegetable stock (homemade because it’s SO much better than store bought and I use it in almost all of my dishes)

• Salt and pepper to taste

• A squeeze of lemon (optional)

• 1 cup organic coconut milk (optional, omit if you have dietary restrictions)

  
  

Instructions:

1. Prepare the Vegetables:

   • Start by peeling and cutting the ginger and carrots.

   • Cutting pumpkins (no need to peel the skin of) can be quite a challenge, so if you have a strong partner around, don’t hesitate to enlist their help! Cut the pumpkin in half, scrape out the seeds, and discard them.

   • Peel the butternut squash and potato with a sturdy peeler (makes such a difference!) , then chop everything into chunks. Place all the veggies in a large bowl.

2. Sauté the Vegetables:

   • In a big pot, heat the olive oil and butter over medium heat until sizzling.

   • Add the chopped vegetables to the pot and stir every couple of minutes, allowing them to cook for about 10 minutes until they start to brown and become fragrant.

   • Pour in about 1 liter of your homemade (or if you prefer store bought) vegetable stock.

   • Cover the pot and let it simmer for about 30 minutes, or until all the vegetables are tender and your kitchen is filled with the irresistible aroma of fall.

Blend the Soup:

• Once the vegetables are cooked through, use a hand held blender to puree the mixture until smooth and creamy.

Season to Taste:

• Add salt and pepper to taste. If you like, you can also add a squeeze of lemon for brightness and a cup of organic coconut milk for creaminess. (I’m avoiding coconut at the moment, so I leave it out, but it’s a delicious addition!)

Tip: Cook your favorite rice (we love organic, short grain brown rice) in your rice cooker when starting to prepare the soup and serve together when the soup is ready.

This soup is a family favorite—my kids love it so much that they always want to take the leftovers to school the next day. It’s a hearty, nutritious meal that warms the soul, and I hope you enjoy it just as much!

Extra tip: When using coconut milk, always opt for organic and carefully check the ingredients. Avoid brands that contain gums, preservatives or ingredients you can’t pronounce—coconut milk should only contain water and coconut. You’ll be surprised how difficult it can be to find one with fewer ingredients once you start looking.

Have fun and let me know how it went!!

xx

Mandy

Veggie Broth you didn't know you could make :-)

Create a rich and flavorful vegetable stock from scratch using fresh, organic vegetables.

This versatile stock is perfect for soups, stews, sauces

and risottos, and it can be preserved for several months!

What you'll need:

food processor (this one is perfect if you are just starting out your kitchen journey)

glass jar with tight lid

Ingredients:

• 1/2 celery root (depending on size or a few stalks of celery)

• 2 carrots

• 1/2 onion

• 1 small leek, only the white part

• 1 parsley root (or 1/2 bunch of fresh Italian parsley)

• sea salt (adjust based on total weight of veggies)

Instructions:

1. Prepare Your Ingredients:

   • Begin by peeling and cutting the celery root, carrots, onion, leek, and parsley root into smaller pieces.

   • Place all the chopped vegetables in a medium-sized bowl. Weigh the vegetables and add 20 grams of salt per 100 grams of vegetables. (sounds crazy I know :)

2. Blend the Vegetables:

   • Add the salt to the bowl with the vegetables.

   • Using a food processor, blend the mixture until it is well combined.

   • Pulse and scrape down the sides as needed to ensure everything is evenly blended.

3. Test Your Flavor:

   • Boil a small amount of water and mix in a tablespoon of the vegetable stock to create a test sample.

   • Taste the stock and adjust the flavor by adding more celery, onion, or parsley, depending on your preference.

4. Sterilize the Jar:

   • To ensure long-lasting freshness, sterilize a glass container by pouring boiling water into it. Let it sit for a few minutes, then carefully pour out the water.

5. Store the Stock:

   • Once the stock is blended and adjusted to your liking, pour it into the sterilized jar. Seal the jar tightly.

   • Always use a clean metal spoon to scoop out the stock to maintain its freshness.

Storage:

Your homemade vegetable stock will keep in the refrigerator for about three months. Enjoy the convenience of having a flavorful base ready for your favorite dishes!

Tipp: Not sure what to fix and you don't have a lot of time? Just boil some water in a pot and add some veggie broth. I always have leftover rice or pasta, and then we add fresh organic or frozen veggies like peas, beans, carrots or corn. Extra protein: crack an egg in a bowl and whisk with a fork, then pour in the egg while (very) gently stirring. Just like an italian straciatella soup - perfect lunch or dinner for the entire family. Quick, healthy and so easy. Our Kids love it ♥

xx Mandy