Mashed Cauliflower “Kasha” with Zucchini & Herbs
Inspired by: Buckwheat porridge Prep: Riced cauliflower, steamed and mashed with parsley, garlic, and mushrooms Use: Hearty, grounding, grain-free warm bowl
Chilled Plum & Grape Bowl with Lemon Zest
Inspired by: Eastern orchard fruits Juicy, hydrating, and digestion-friendly
Berries & Pear Salad with Mint
Inspired by: Blini with berries Light and refreshing for early detox
Steamed Apples with Cinnamon & Raisins
Inspired by: Semolina porridge with jam Warm, soft, and naturally sweet for cold mornings
Cauliflower “Mealie Pap” with Berries (PM or Refeed)
Inspired by: South African maize porridge Riced cauliflower + banana mash + cinnamon Top with warmed berries or apples if desired
“Mandazi” Sweet Potato Wedges with Date-Cinnamon Glaze
Inspired by: East African fried dough Oven-baked wedges of sweet potato, brushed with date water and cinnamon Refeed-friendly dessert breakfast
Ful-Inspired Cauliflower Mash
Inspired by: Egyptian Ful Medames Riced cauliflower mashed with garlic, parsley, lemon, and cumin Top with sautéed mushrooms or tomato (optional)
Zucchini-Pumpkin “Chapati” Wraps
Inspired by: East African chapati Flatbread made from grated zucchini + mashed pumpkin + spices Use for stuffing greens, herbs, or mashed veggies
Mashed Plantain Bowl with Greens & Garlic
Inspired by: Ghanaian boiled yam or plantain meals Serve mashed green or yellow plantains with steamed kale and lemon
Zucchini & Pumpkin Moi Moi Cups
Inspired by: Nigerian moi moi Ingredients: Steamed grated zucchini, mashed pumpkin, garlic, onion, and herbs Prep: Press into ramekins and bake until firm