Ingredients

• • 1/2 cup oats
• • 1 small banana, sliced
• • 1 cup water
• • optional pinch of cinnamon

Instructions

1. Bring water to a gentle simmer.
2. Add oats and stir until soft.
3. Top with sliced banana.
4. Serve warm and keep additions simple.

Ingredients

• • 90 g cooked white rice
• • 1 small apple, peeled and diced
• • 250 ml water
• • optional pinch of cinnamon

Instructions

1. Add cooked rice, diced apple, and water to a small pot.
2. Simmer gently until the apple softens and the rice becomes porridge-like.
3. Stir occasionally and add more water if needed.
4. Serve warm and keep seasoning simple.

Ingredients

• • 60 g quinoa, rinsed
• • 1/2 small banana, sliced
• • 300 ml water

Instructions

1. Rinse quinoa well.
2. Simmer quinoa with water until soft and porridge-like.
3. Add sliced banana near the end and stir gently.
4. Serve warm without added sweeteners.

Ingredients

• • 1 medium sweet potato
• • 1/2 small banana, sliced
• • water for steaming

Instructions

1. Peel and cut the sweet potato into chunks.
2. Steam until very soft.
3. Serve warm with sliced banana if appropriate.
4. Keep additions plain and minimal.

Ingredients

• • 200 g ripe papaya, cubed
• • 1/2 medium cucumber, sliced
• • a few mint leaves, optional

Instructions

1. Cut papaya into small cubes.
2. Slice cucumber thinly.
3. Combine in a bowl and add mint if desired.
4. Serve fresh without sweeteners or dressing.

Ingredients

• • 45 g oats
• • 250 ml brewed chamomile tea
• • 1/2 medium pear, diced

Instructions

1. Brew chamomile tea and add it to a small pot.
2. Add oats and simmer until soft.
3. Stir in diced pear near the end.
4. Serve warm and plain.

Ingredients

• • 1 cup cooked white rice
• • 1 medium ripe plantain, sliced
• • 1 small carrot, diced
• • 1 small zucchini, diced
• • water, as needed

Instructions

1. Cook the rice until soft and set aside.
2. Simmer plantain slices in a small pan with water until tender.
3. Steam or simmer carrot and zucchini until soft.
4. Serve everything together warm with no heavy seasoning.

Ingredients

• • 1 cup quinoa, rinsed
• • 1 cup broccoli florets
• • 1 medium carrot, sliced
• • 1 medium zucchini, sliced
• • water, as needed

Instructions

1. Cook quinoa until fluffy and tender.
2. Steam the vegetables until soft.
3. Combine in bowls and serve warm.
4. Keep seasoning very light or omit it.

Ingredients

• • 1 cup quinoa, cooked and cooled
• • 1 cucumber, chopped
• • 1 tomato, chopped
• • 1/4 cup chopped parsley
• • squeeze of lemon, optional

Instructions

1. Cook quinoa and let it cool.
2. Mix with chopped cucumber, tomato, and parsley.
3. Add a small amount of lemon if permitted.
4. Serve chilled or at room temperature.

Ingredients

• • 120 g cooked white rice
• • 1/2 medium cucumber, sliced
• • 1 small carrot, steamed and sliced
• • parsley, optional

Instructions

1. Cook white rice until soft.
2. Steam carrot until tender.
3. Slice cucumber thinly.
4. Serve together with optional parsley and no heavy dressing.

Ingredients

• • 1 medium sweet potato, cubed
• • 1 medium zucchini, sliced
• • parsley, optional
• • water for steaming

Instructions

1. Steam sweet potato until soft.
2. Steam zucchini separately or add it near the end.
3. Serve together warm.
4. Add parsley if desired and keep seasoning minimal.

Ingredients

• • 150 g millet, rinsed
• • 1 medium carrot, sliced
• • 1 medium zucchini, sliced
• • 60 g spinach, lightly steamed
• • 400 ml water

Instructions

1. Rinse millet and simmer with water until tender.
2. Steam carrot and zucchini until soft.
3. Lightly steam spinach until wilted.
4. Serve together warm without heavy seasoning.

Ingredients

• • 2 small potatoes
• • 120 g green beans
• • parsley, optional

Instructions

1. Boil potatoes until soft.
2. Steam green beans until tender.
3. Serve together warm.
4. Add parsley if desired and keep seasoning very light.

Ingredients

• • 150 g cooked white rice
• • 100 g lentils, rinsed
• • 1 medium carrot, diced
• • 500 ml water

Instructions

1. Simmer lentils and carrot in water until very soft.
2. Prepare rice separately or use cooked rice.
3. Combine rice and lentils in a bowl.
4. Serve warm with minimal seasoning.

Ingredients

• • 1/2 cup quinoa, rinsed
• • 1 medium carrot, diced
• • 1 medium zucchini, diced
• • 4 cups water or light low-sodium vegetable broth
• • fresh parsley, optional

Instructions

1. Rinse quinoa well.
2. Simmer quinoa, carrot, and water or light broth until the quinoa opens.
3. Add zucchini near the end so it stays soft but not mushy.
4. Serve warm with very light seasoning if appropriate.

Ingredients

• • 2 medium sweet potatoes
• • water, optional for steaming

Instructions

1. Wash the sweet potatoes and pierce them with a fork.
2. Bake until soft.
3. Slice open and serve plain.
4. Add only very light herbs if desired.

Ingredients

• • 1 cup lentils, rinsed
• • 1 medium carrot, diced
• • 2 celery stalks, diced
• • 1 medium zucchini, diced
• • 5 cups water

Instructions

1. Simmer lentils in water until starting to soften.
2. Add carrot and celery.
3. Add zucchini near the end.
4. Serve warm and keep seasoning minimal.

Ingredients

• • 250 g pumpkin, cubed
• • 80 g cooked white rice
• • 1 small carrot, diced
• • 700 ml water

Instructions

1. Simmer pumpkin and carrot in water until soft.
2. Add cooked rice and continue simmering for a few minutes.
3. Mash lightly or leave chunky.
4. Serve warm with minimal seasoning.

Ingredients

• • 4 medium carrots, sliced
• • 5 g fresh ginger, peeled
• • 700 ml water

Instructions

1. Simmer carrots and ginger in water until the carrots are very soft.
2. Blend until smooth or mash for a rustic texture.
3. Add more warm water if needed.
4. Serve warm and lightly seasoned only if appropriate.

Ingredients

• • 90 g white rice, rinsed
• • 1 small carrot, finely diced
• • 1 small zucchini, finely diced
• • 900 ml water

Instructions

1. Rinse rice well.
2. Simmer rice with water until it breaks down into a soft porridge.
3. Add carrot and zucchini and cook until very soft.
4. Serve warm and plain.

Ingredients

• • 2 small potatoes
• • 80 g spinach
• • water for steaming

Instructions

1. Steam or boil potatoes until soft.
2. Lightly steam spinach until wilted.
3. Serve together warm.
4. Keep seasoning minimal or omit it.

Ingredients

• • 120 g rice noodles
• • 1 medium zucchini, sliced
• • 1 medium carrot, thinly sliced
• • 800 ml water
• • parsley, optional

Instructions

1. Bring water to a gentle simmer.
2. Add carrot and cook until nearly soft.
3. Add zucchini and rice noodles.
4. Simmer until noodles are tender and serve warm.