Best of Bowls: Easy, Delicious and Healthy 9783948942274, 9783948942014, 3948942277
129 107 4MB
English Pages [224]
Polecaj historie
Table of contents :
Start
Citation preview
MY FAVORITE INGREDIENTS
BASICS FOR THE FULL TASTE EXPERIENCE
BREAKFAST
Mango
Rice pudding
Coconut milk rice flakes
Creamy cinnamon porridge
Vanilla porridge
Summerfeeling-chia-bowl
Papaya boat
Poppyseed tonka porridge
Pancakes
Lemon rice pudding
Vanilla polenta
Vegan coconut kaiserschmarrn
Chocolate quinoa porridge
Breakfast potatoes
Green smoothie bowl
Quinoa-porridge
Red lentils spread
LUNCH
Polish barszcz
Red lentil dal
Pepper and tofu soup
Broccoli garlic soup
Carrot-ginger soup
Green pea soup
Potato thai curry
Vegan cauliflower and mushroom stew
Vegan pho
Pumpkin and pear soup
Vegan bigos made from white cabbage
Vegan mac and cheese
Teriyaki eggplant
Tofu pineapple curry
Buddha bowl
Chili sin carne
Fried vegetables
Pasta with avocado sauce
Biryani-rice
Kale pesto
DINNER
Penne all’arrabbiata
Teriyaki cauliflower
BBQ tofu from the oven
Potato wedges
Summerfeeling tabouleh
Millet risotto
Horseradish risotto
Oriental noodle salad
"Easy peasy!" green pea paste
Potato and chickpea salad
Truffle risotto
Bulgur salad
Beetroot rocket salad
Asian style pasta salad
Fried rice
Taco-salad
Vegan hawaiian salad
Salsa-cucumber mix
Potato salad
Tomato-burrata salad
Beetroot salad
SWEETS
Vegan oat cookies
Salty caramel almonds
Muesli balls
Chocolate protein balls
Orange-apricot granola bars
discription of the measurements:
g – grams
ml – milliliters
ms – medium sized
cm – centimeters
tsp – teaspoon
tbsp – tablespoon
cup – aprox. 150 ml
pinch – small amount
l – litres
glass – aprox. 25 ml
some – as pleased
can – normal sized
INGREDIENTS MY HEALTHY FAVOURITES
Walnuts
Walnuts are little miracles. They contain vitamin E and melatonin, so that they act as protective substances to counteract antioxidants and prevent diseases. In addition, they are a real brain food – they improve the function and increase your own learning ability and concentration. On top, walnuts have a positive effect on food cravings – we have fewer cravings for chocolate, chips and more.
Spelt flour
Spelt has a high silica content, which has a positive effect on the growth and cleansing of the skin, hair and nails. In addition, spelt in any form promotes its own concentration and boosts your metabolism due to the
vitamin B it contains. Spelt contains much more protein than wheat, which is beneficial for muscle maintenance and building.
Oats
Oats are responsible for healthy hair, skin and firm nails. The B6 it contains has the advantage of helping against restless sleep. That's why I like to eat some oatmeal in my bowl in the morning. Another plus, especially for me personally, is that there is a lot of iron and zinc in oats. With a meatfree diet, it is a great advantage to absorb your vitamins this way.
Sunflower seeds
Sunflower seeds are an integral part of my bowls, a small portion is enough to cover the omega-6 acid balance. They taste incredibly good and, thanks to their nutty note, are a creative topping in every dish.
Chia seeds
Chia seeds are rich in fiber, vitamins and minerals such as vitamin E and calcium. In addition, there is the antioxidant selenium, which prevents cell damage. I have already been able to determine this personally. Chia seeds are good for my skin. Also, meals containing the Super food develop a fast feeling of satiety, which can indirectly help you lose weight.
Basics for the full taste experience
GARLIC - The aroma of garlic is one of the most intense smells and flavors. A freshly shredded tuber creates a sharp, aromatic, penetrating fragrance in the kitchen. Whether raw, granulated, dried, pickled or baked: garlic is a great flavor and carrier in every variation. The spice is known as a natural antioxidant antibiotic, which destroys bacteria and also has a positive effect on the entire immune system. Studies have shown that garlic can help prevent colds, heart disease and reduce growing cancer cells.
GINGER - Ginger is super refreshing due to the essential oils and fragrances it contains. The miracle bulb is perfect as a tea, refreshing water and topping for sushi. In addition, you can use the all-rounder in curries, Asian dishes and smoothies. You can prepare ginger as a pesto or as a sauce – it tastes both raw and dried, pickled or candied. The crop provides plenty of vitamins and minerals and has a very positive effect on our metabolism and the immune system. It also helps against nausea and colds.
HIGH-QUALITY NATIVE OLIVE OIL - Olive oil is not only perfect for salads, Mediterranean cuisine or as a marinade, but also great for frying at low temperatures (max. 160 ° C). The dark green oil gives us a strong, fruity aroma, while the yellowish olive oil tastes riper and much sweeter. The oils contain valuable oleic acid, which has a good effect on our circulation. In addition, there is a positive effect on the digestion and growth of hair and the cell regeneration of the skin.
TURMERIC - The super food, which smells slightly of ginger, but tastes bitter, sweet and spicy, is both ground and fresh, perfect for many dishes. It is very suitable for rice, pasta dishes, eggs, curry, chutney, sauces, but also for desserts such as pudding, cake or porridge.In addition, turmeric can also be used well in drinks such as teas, smoothies, juices or the socalled golden milk. In Ayurvedic medicine, the "spice of life" is used as a panacea: against cancer, but as a boost to your own immune system. Turmeric supports our airways, digestion and metabolism. As a tip: turmeric in face masks or peels can work wonders!
CROWN (CUMIN) - Cumin with its wonderful fragrance is definitely one of my favorite spices. Cumin develops a nutty and distinctive note when roasted, toasted or cooked. You can use whole grains or crush them and use them as powder. This will give you the full aroma. You can use it well in dishes such as curry, falafel, stew, soup or rice. Cumin also goes well with Shakshuka, eggs, leafy greens or pastries. The spice also has a positive effect on the body: it helps with indigestion, diabetes, inflammation and stress.
BASIL - Basil is very aromatic and has a slightly sweet taste. To emphasize this even more, it is recommended to use fresh leaves when cooking and refine with olive oil to increase the aroma. Basil is irreplaceable, above all in Italian, but also in Asian cuisine. It goes great with salads, sauces, pesto or toppings. Basil is also a big part of stews, soups or marinades.The green super plant also has a positive effect on our health; it has an antibacterial effect, strengthens our immune system, helps the body with infections, headaches and, protects our heart and circulation.
BALSAMICO - A high quality Aceto balsamico has a dark brown color, thicker consistency and an intense sweet and sour taste. Balsamic is not only irreplaceable in fine Italian cuisine but is a must-have for every home. It is perfect for salads, marinades, meat, cheese, and fruit and also goes well with desserts. Balsamic vinegar has a healing effect on our intestinal flora, stimulates our digestion, strengthens the liver, improves the burning of fat and carbohydrates and protects our heart and regulates blood sugar levels.
PARSLEY - Parsley is characterized by a spicy and nutmeg-like note. The smooth parsley has a much stronger taste than that with the curly leaves. You can use them fresh, frozen or dried for salads, dips, pesto, sauces, soups and actually for smoothies. Parsley receives more vitamin C than citrus fruits and thus stimulates our digestion, helps with colds, inflammation and has a positive effect on our eyesight. In addition, it helps us to maintain a healthy bladder, kidneys and a healthy circulation.
NUTS AND GRAINS - Sunflower seeds, cashew nuts, peanuts or coconut: they are not only very tasty, but also aromatic. To get the full flavor of the kernels, you can roast the kernels in the oven or a coated pan without fat. You have a lot of options with grains: dried, fresh, chopped, ground, as nut or oil mousse. These are perfect for pastries, desserts, as muesli, topping for breakfast, salads in sauces and soups. Nuts and kernels contain up to 60% fat, many vitamins, minerals, trace elements and a lot of protein.Studies have shown that regular consumption of nuts lowers blood lipids, especially cholesterol, and thus reduces the risk of heart attacks.
CHICKPEAS - Chickpeas have a mild, slightly nutty flavor. These are freshly cooked, canned or roasted, great for nibbling, for salads, in sauces, stews, curry, processed into humus or desserts.Ground chickpeas are perfect for vegan cuisine, pastries, omelets or falafel.
Must-haves of vegan and vegetarian cuisine
•Smoked paprika powder
•Artichokes in olive oil
•Good wine
•Dried tomatoes in
•Olive oil
•Pesto
•Parmesan
•Pickled pepper
•Olives
•Capers
•Freshly ground pepper
•Dried mushrooms
•Miso paste
•Teriyaki sauce
•Soy sauce
•Chili sauce
•BBQ sauce or powder
•Coriander
•(Fresh or ground)
•Chili
•Harisa
•Garam masala
•Curry powder or paste
•Coconut milk
•Kala namak (black salt)
•Ghee
•Coconut blossom sugar
•Cucumbers
•Berry fruits
•Lemon juice
•Yeast flakes
•Sesame
•Nut mousse
•Tahin
BREAKFAST
Mango
with „Sticky Rice“
45 min + Night
Ingredients for 4 persons
200 g sticky rice
2 tbsp coconut-sugar
2 tbsp xylitol
400 ml creamy coconut milk
Pinch of salt
1ripe mango
Pinch black sesame seeds
1Wash rice in a sieve thoroughly under running water.
2Soak in plenty of water overnight and pour off the next day using a sieve.
3Steam the rice with a sieve over a saucepan of boiling water.
4When the rice is cooked, let it steep for another 10 minutes.
5Heat coconut milk, sugar and salt and stir continuously until everything is dissolved and mixed.
6Mix the steamed rice with half of the milk sugar mixture and allow cooling completely.
7Peel the mango and cut the pulp into slices or cubes.
8Serve the rest of the coconut milk with mango and black sesame.
9If you want your rice to be sweeter, you can sprinkle it with coconut blossom sugar.
A little hint:
This Asian meal does not require food styling, because of the rich color of the mango, the food is automatically an eye-catcher.
Rice pudding
with caramelized bananas
25 min
Ingredients for 4 persons
2 cups water
2 cups milk
1 tbsp sugar or xylitol
5Tr vanilla extract
160 g milk rice
2 tbsp organic peanut butter
2bananas
1 tbsp ghee or butter
2 tbsp coconut-sugar
20 g dark chocolate
1Boil milk, water, sugar and vanilla extract in a saucepan. Stir in the rice pudding and cook according to the package instructions.
2Heat sugar in a pan and caramelize the bananas in slices.
3Now pour the rice pudding into cups or bowls, spread the peanut butter, caramelized bananas, chocolate and coconut blossom sugar on top and serve.
A little hint:
If you also want to start with food photography, remember to photograph your dishes always warm and fresh, so that food like chocolate looks more appetizing than if it melts.
Coconut milk rice flakes
with blueberry chia yogurt and fruits
25 min
Ingredients for 4 persons
1 cup coconut milk
2 cups water
1 cup milk
3 tbsp sugar or xylitol
5 dr vanilla extract
160 g rice flakes
Toppings
1 cup yogurt
1blueberry compote
1 tbsp chia seeds and fruits
1Boil coconut milk, milk, sugar and vanilla extract in a saucepan. Stir in rice flakes and cook according to the package instructions.
2Meanwhile, mix yogurt, blueberry compote and chia seeds in a large bowl and set aside.
3Wash and cut different fruits.
4Pour the rice pudding into cups or bowls, spread the yogurt and fruit on top and serve.
A little hint:
The recipe is suitable for breakfast, as a dessert or a sweet dinner.
You can try out the toppings, so you have a unique pleasure every time.
Creamy cinnamon porridge
with berries
15 min
Ingredients for 4 persons
120 g oatmeal
80 ml water
300 ml oat milk
½ tsp cinnamon
⅓ tsp raw cocoa powder
2 tbsp agave juice or honey
pinch salt
1Briefly roast the oatmeal in a saucepan.
2Add water and milk and simmer for 5–10 minutes. Stir again and again.
3Stir in the cinnamon, honey or agave syrup, cocoa and let it simmer on a low flame for another 2–3 minutes.
4Depending on the desired consistency, add milk. More milk means an even creamier consistency.
5Garnish as you like and enjoy
A little hint:
To serve your porridge really tasty, top it with a little jam, golden flax seeds and nuts and a large amount of fresh berry.
Vanilla porridge
with chia-pudding
10 min
Ingredients for 4 persons
120 g oatmeal
80 ml water
300 ml oat milk
½ tsp cinnamon
⅓ tsp raw cocoa powder
2 tbsp agave juice or honey
1Put the rolled oats together with all the ingredients in a small saucepan.
2Simmer the porridge for about 10 min, always stirring thoroughly.
3Garnish with your favorite toppings and enjoy.
A little hint:
You can use fresh fruit, compotes, chia pudding or yogurt as a topping.
Let your creativity flow.
Summerfeeling-chia-bowl
with goji berries
5 min
Ingredients for 4 persons
8 tbsp chia seeds
600 ml milk
2 tbsp maple syrup
different fruits
1Soak 8 tbsp chia seeds in 600 ml milk (6–8 hours, preferably over night).
2The next morning, stir well until the pudding is creamy. With maple syrup, xylitol, honey or brown sugar, you can sweeten your pudding to your taste.
3To get that summer feeling, refine your chia pudding bowl with fresh fruits such as pineapple, strawberries, blueberries and some coconut chips or coconut flakes.
A little hint:
To give your chia pudding color, refine it with "Blue butterfly pea", turmeric, raspberries or goji berries.
Papaya boat
with blueberry chia pudding
15 min
Ingredients for 4 persons
2 mg papayas
(halved and cored)
1apple
1kiwi
1handful of blueberries
litchis
8 tbsp chia seeds
500 ml milk
2 tbsp maple syrup
100 g compote blueberries
1Soak 8 tablespoons of chia seeds in 500 ml of milk (6–8 hours, preferably overnight).
2The next morning, stir the pudding until it is creamy and refine it with blueberries until it has a nice purple color. With maple syrup, xylitol, honey or brown sugar, you can sweeten the pudding to your taste.
3Serve the chia pudding in the pitted “papaya boat” and decorate it with fresh fruit.
A little hint:
To make your breakfast more interesting, you can decorate and serve your chia pudding with any kind of berries!
Poppy seed tonka porridge
with hot blueberries and hemp seeds
10 min
Ingredients for 4 persons
1½ cup oatmeal
2 cups milk
3 tbsp poppy seeds
pinch freshly ground tonka beans
1½ cup boiling water
4–6 tsp honey, agave syrup or maple syrup
pinch salt
Toppings
blueberry dessert
hemp seeds
fresh fruits
1Put the rolled oats together with all the ingredients in a small saucepan.
2Simmer the porridge for about 10 minutes and stir thoroughly.
3In the meantime, heat the blueberry compote. If you like, you can add vanilla sugar for more flavor.
4Choose your toppings and garnish your porridge.
„ WAKE UP“
„IT’S BOWL O’CLOCK“
Pancakes
with chia seeds
10 min
Ingredients for 4 persons
1 tbsp cornstarch
3 tbsp of oatmeal
3 tbsp buckwheat flour
1 cup vegetable milk
⅓ cup water
2 tbsp ground chia seeds
1 tbsp agave syrup
1 tsp baking powder
5 drops vanilla extract
pinch salt
1 tbsp oil
Toppings
cashew or
peanut butter
jam
fruit
1Mix all the ingredients in a large bowl until you get a creamy pancake batter.
2Heat some oil in a pan and pour 3 tablespoons of the pancake mixture into the hot pan.
3Let the pancakes fry on both sides for about 3 minutes until they turn nice golden brown.
4Place the pancakes and fruit on a wide bowl and decorate them as you like.
Lemon rice pudding
with blueberry jam
10 min
Ingredients for 4 persons
750 ml milk
3 tbsp lemon juice (freshly squeezed)
1 tbsp lemon zest (grated)
80 g rice flour
1 tbsp cornstarch
1 tbsp butter
4–5 tbsp sugar or xylitol
3 drops vanilla extract
Pinch salt
Topping
blueberry jam
blueberries
lemon slices
1Mix rice flour, cornstarch, sugar, salt and stir with half of the milk until there are no lumps.
2Bring the rest of the milk to the boil with a little water, butter, lemon juice, lemon zest and the vanilla extract.
3Stir the rice flour into the boiling liquid.
4Cook with constant stirring until the pudding bubbles and has a firmer consistency.
5Serve the pudding with jam and fruits.
A little hint:
You can let your creativity run free with this pudding and vary the toppings.
Vanilla polenta
with blackberry and apple compote
20 min
Ingredients for 3–4 persons
Porridge
1 l whole milk
150 g fine corn grits / polenta
3 tbsp xylitol
½ tsp vanilla extract
pinch salt
blackberry and apple compote
125 g blackberries
2 gr apples
4 tbsp xylitol
500 ml water
Topping
1banana (sliced)
blueberries
currants
2 tbsp flaxseed crunch
(homemade)
1Boil the milk with xylitol, vanilla extract and salt. Stir in the corn grits with a whisk.
2Simmer for 3 minutes, stirring constantly and then remove from the heat.
3Set the pot aside, cover and allow to swell for 10 minutes.
4Meanwhile, boil up the fruit with xylitol (or sugar) to make a compote.
5Now serve the semolina porridge with compote and your toppings.
A little hint:
This vanilla polenta is a perfect replacement for the conventional semolina porridge. In addition, it is gluten-free and rich in proteins, making it an ideal start to the day or a sweet dessert.
Vegan coconut kaiserschmarrn
with blueberries
20 min
Ingredients for 1–2 persons
50 g spelt flour
50 g coconut flour
3 tbsp applesauce
120 ml vegetable milk
½ tsp vanilla
1 tsp baking powder
1 tsp apple cider vinegar
1 tbsp grated coconut
some coconut oil for roasting
Topping
sugar powder
blueberries
6 tbsp applesauce
cinnamon
1Mix the spelt flour with the coconut flour and the coconut flakes in a large bowl.
2Mix the applesauce with milk and add it to the flour mixture. If necessary, you can also add vanilla extract.
3Mix the apple cider vinegar with the baking powder and stir it into the batter.
4Let the dough rest for 10 minutes.
5Heat a pan with coconut oil and fry the batter in it. If bubbles form on the surface, turn the large pancake until both sides are golden brown.
6Cut the dough into small pieces.
A little hint:
You can serve the kaiserschmarrn with applesauce and powdered sugar as in the photo. Alternatively, you can caramelize it in the pan and garnish with jam or fruit compotes.
Chocolate quinoa porridge
with currants
20 min
Ingredients for 2 persons
50 g quinoa
500 ml vegetable milk
3 tbsp agave syrup
1 tsp vanilla extract
2 tbsp cocoa
pinch salt
Topping
raspberry jam
1banana
½ cup of currants
½ cup pomegranate
seeds
2 tbsp peanut butter
strawberries
chia seeds for
sprinkling
1Boil milk with quinoa, a pinch of salt, agave syrup, vanilla extract and cocoa powder in a saucepan and simmer on low heat for 10–15 min.
2Serve the porridge with slices of banana, raspberry jam, peanut butter and fruits.
3Sprinkle your bowl with some chia seeds as a crunch.
A little hint:
With this basic recipe you can let your imagination run wild. You can also serve this porridge as a parfait in a glass, which looks a little nobler.
Breakfast potatoes
with cherry tomatoes
15 min
Ingredients for 2 persons
8spring potatoes
1onion
½can drained corn
3 tbsp oil
salt, pepper, thyme
Topping
chopped parsley
cherry tomatoes
sweet mustard
1Peel and cut the onions into cubes.
2Wash the potatoes and cut them into cubes (without peeling).
3Heat a pan with oil and add the vegetables with herbs and spices and stirfry for 15 minutes, until the vegetables are golden brown and cooked.
4When the vegetables are ready, distribute them in bowls and serve with cherry tomatoes, chopped parsley and sweet mustard.
A little hint:
You can be creative again with the toppings. The dish is suitable as a farmer’s breakfast, but also as a quick hearty dinner.
Green smoothie bowl
with chia seeds
5 min
Ingredients for 1 person
50 g spinach
1apple (sliced)
1banana (sliced)
4almonds
½ cup water
½ cup almond milk
1Wash and cut all ingredients
2Put the ingredients in a blender and puree until the smoothie has a creamy consistency.
3Place the smoothie in a bowl and decorate with toppings of your choice.
A little hint:
Smoothies are an easy way to eat healthy, nutritious and high in vitamins. They are perfect for breakfast.
Quinoa-porridge
with peanuts
20 min
Ingredients for 4 persons
50 g light quinoa
500 ml unsweetened
vegetable milk
3 tbsp agave syrup
1 tsp vanilla extract
pinch salt
Topping
1 tbsp sour cherry compote
1ripe khaki (cut in pieces)
1pear (cut in slices)
peanuts
cinnamon and
chocolate
1Boil the milk with quinoa, agave syrup, a pinch of salt and the vanilla extract and let the porridge simmer for 10–15 minutes over low heat.
2Then decorate the porridge with sour milk compote, pears, and pieces of khaki, cinnamon, peanuts and chocolate.
Red lentil spread
with cashew nuts
20 min
Ingredients for 2–4 persons
150 g red lentils
1onion
1yellow pepper
½ tsp cumin
1garlic
2 tbsp olive oil
1 tsp paprika powder
½ tsp coriander seeds
salt and pepper
50 g cashew nuts
1 tbsp lemon juice
Topping
½ cup pomegranate seeds
½ tsp cumin
1 tbsp olive oil
½ tsp coriander seeds
whole grain
crackers
1Boil the lentils.
2Wash and dice the yellow peppers.
3Peel and dice the onion and garlic.
4Heat the olive oil in a pan and then fry the peppers, onions and garlic with the spices.
5Now add the cooked red lentils, the fried vegetables, lemon juice and cashew nuts to the blender.
6Crush the mixture thoroughly on the middle level until it turns into a creamy paste.
7Now fill the paste into a bowl and decorate it with the topping ingredients.
LUNCH
Polish barszcz
with cream
30 min
Ingredients for 4 persons
500 g beetroot
3potatoes
3carrots
⅛celery
3parsley
1leek
10 green beanstalks
1½ l vegetable broth
2 tbsp oil
5garlic
2bay leaves
1 tbsp marjoram
1 tbsp vinegar
1 tbsp sugar
½ tsp pepper
1 tsp salt
In addition
1 cup cream (vegan or normal)
parsley (chopped)
1Wash and peel the vegetables and cut them into small pieces.
2Chop the garlic.
3Heat some oil in a large stockpot and add carrots, leeks, celery. Fry them on medium heat for 2 minutes.
4Add the rest of the vegetables and stir occasionally.
5Pour in vegetable broth with the vinegar and garlic.
6Season the soup and let it simmer on a low heat for an hour without a lid.
7Taste after cooking and season if necessary.
A little hint:
Serve the soup with bread or healthy crackers and a little cream.
Red lentil dal
with turmeric
20 min
Ingredients for 3 persons
250 g red lentils
200 ml coconut milk
200 ml water
1 tsp salt
½ tsp brown sugar
2 tbsp lime juice
1 tbsp ghee or butter
1 tbsp cumin
1 tsp turmeric
1 tbsp garam masala
2 ms onions (diced)
2garlic (diced)
1 cm ginger (grated)
pinch chili powder
1Heat the ghee in a large saucepan, sauté garlic, onions, ginger and all the spices except salt and sugar.
2Add the lentils while stirring continuously and let them sweat briefly. Deglaze with coconut milk and water.
3Simmer on a low flame for about 15 minutes until the lentils soften. The dal is said to have a nice creamy consistency. Refine with salt and lime juice at the end of the cooking time.
A little hint:
You can serve it with flatbread, a little parsley and black cumin as a main course or with Basmati rice and salads of your choice.
Paprika tofu soup
with chili flakes
25 min
Ingredients for 4 persons
2roasted red peppers
1white onion (diced)
400 g organic silken tofu
4garlic
¼celery (diced)
500 ml pizza tomatoes
500 ml vegetable broth
4sun-dried tomatoes
1 tsp chili flakes
½ can coconut milk
salt, ground pepper
3bay leaves
3broken cardamom
1Wash and halve the peppers. Bake for 15 minutes in an oven at 180 °C in a fan oven.
2Peel and finely chop the celeriac, onion and garlic at the same time. Then heat in a saucepan with 2 tbsp of olive oil and fry for 2–3 min over medium heat.
3Then add the remaining ingredients (except tofu, red pepper and vegetable broth) to the onion and garlic and braise for 5 minutes.
4Add the diced tofu and baked peppers, pour vegetable broth over them and let them simmer over medium heat for 20 minutes.
5Puree the soup and pass through a sieve.
A little hint:
The soup tastes particularly good if you serve it with plain yogurt and sourdough bread.
Broccoli and garlic soup
with chickpeas
25 min
Ingredients for 4 persons
2 tbsp olive oil
500 g broccoli (cut)
1chickpea with liquid
⅓celery (finely chopped)
½onion (finely chopped)
4garlic cloves (chopped)
½ tsp cumin
⅓ cup coconut milk
2 tbsp yeast flakes
650 ml water
1 tsp aceto bianco
salt & white pepper
Remaining ingredients
vegan yogurt
croutons
& fried bread pieces
flaxseed
baked peppers
1Cook all ingredients in a saucepan for about 10 minutes at the highest level.
2Reduce the temperature and let the soup simmer under the lid for another 10 minutes.
3When all the ingredients are well cooked, puree them with a blender until the soup has a creamy and even consistency.
4For better taste serve with yogurt, flaxseed, bread, croutons, or a few chickpeas.
A little hint:
Your meals are more aromatic and interesting if you add different toppings to them. They look much better.
Carrot-ginger soup
with cardamom
25 min
Ingredients fot 4 persons
3 tbsp olive oil
1white onion (diced)
4 tbsp chopped fresh ginger
8–10 carrots (cut into cubes)
1pear (diced)
3 cups vegetable broth
2 cups water
¼ tsp cardamom
3garlic
2potatoes (diced)
can coconut milk
salt and pepper
1Stir the onions and ginger in a large saucepan with olive oil for 2–3 min.
2Now add the carrots, pear, garlic, potatoes and the vegetable broth, the water and the spices and let the saucepan simmer on medium-high heat for 15 minutes.
3Puree the soup, add the coconut milk and mix until you get a creamy consistency.
4Serve the soup with either coconut milk or yogurt.
A little hint:
To turn your soup into an eye-catcher, serve it with a little purple salad and bread.
Green pea soup
with coconut milk
20 min
Ingredients for 2 persons
2 tbsp of olive oil
500 g green peas
⅓celery
1onion
4garlic
⅓ can coconut milk
4potatoes
750 ml water
1 tsp balsamic vinegar
salt & white pepper
basil leaves
Remaining ingredients
(vegan) yogurt
olive oil
fresh basil leaves
1Peel and cut the vegetables from the ingredient list.
2Heat a saucepan and cook the vegetables for about 20 minutes.
3Now mix your soup with your blender until you get a creamy consistency.
4Decorate your soup with yogurt, olive oil and basil leaves.
A little hint:
You can serve this soup well with dark bread. Soups always look good when they are very creamy, and they are also easier to decorate. With round bowls you should draw circles like in my picture, it is a delicious sight for the guest.
Potato thai curry
with peas
20 min
Ingredients for 2–3 persons
1 can coconut milk, if
yellow thai curry
paste
1onion
½ cup green peas
2–3 claws fresh coriander
3 cm ginger
5diced potatoes
1yellow pepper
2carrots
1 tbsp agave syrup
1 tbsp lemon juice
1 cup vegetable stock or water
Remaining ingredients
300 g cooked basmati rice
200 g brown organic
mushrooms
2 tbsp vegan ghee or butter
salt and pepper
coriander (chopped)
lemon
1Boil the basmati rice and set it aside closed.
2Wash the vegetables and cut them into small cubes.
3Add coconut oil to a wok or regular frying pan. Let the vegetables cook in it for 5 minutes.
4Peel and finely chop the ginger.
5Press the garlic and mix it with the yellow curry paste with the remaining curry ingredients.
6Deglaze the vegetables with broth, water, or coconut milk.
7Let the whole thing simmer for about 20 minutes until the sauce thickens.
8In the meantime, cut the mushrooms into slices and fry them in a preheated pan with ghee and season them with salt and pepper.
9Serve your dish with a slice of lemon and chopped coriander.
A little hint:
With this dish you can let your creativity run free and prepare it with tofu, meat or egg and the vegetables of your choice.
Vegan cauliflower and mushroom stew
with freshly chopped parsley
30 min
Ingredients for 4 persons
250 g mushrooms (brown)
10 dried porcini mushrooms
2onions
2garlic
2red peppers
1small head of cauliflower
4small potatoes
2carrots
2 tbsp of oil
800 ml vegetable broth
rosemary
thyme
parsley
2 tbsp balsamic vinegar
salt pepper
4 tbsp tomato paste
Topping
natural yogurt
whole-grain bread rolls
freshly chopped parsley
1Peel the garlic and onions and cut them into cubes.
2Wash the mushrooms and potatoes and halve them.
3Cut large florets from the cauliflower and cut the peppers into small pieces.
4Cut the carrots into large pieces.
5Heat a saucepan with a little oil and add the mushrooms, onions, potatoes, and carrots. Let it fry briefly and add the remaining ingredients (except for the tomato paste) and leave the saucepan on a low setting for 20 minutes simmer.
6When the potatoes and carrots are done, you can add the tomato paste and mix everything well together. Let the pot simmer for another 10 min.
7Serve the stew with bread, plain yogurt and chopped parsley.
A little hint:
Such a dish is best presented without any styling. The fresher and more natural the vegetables are, the more appetizing your food looks.
Vegan pho
with tofu
20 min
Ingredients for 3–4 persons
1onion
3 cm of ginger
3star anise
1cinnamon stick
1½ l miso broth or
vegetable broth
2garlic cloves
100 g enoki mushrooms
2 tsp raw cane sugar
150 g silken tofu
4 tbsp soy sauce
200 g rice noodles
chopped coriander
2spring onions (cut)
4brown mushrooms
2carrots (cut stripes)
1 tsp sesame
1lime
chili or chili sauce
1Halve onion unpeeled, cut ginger into large slices and put them with star anise and cinnamon in a large pot without oil. Roast everything at the highest level for 5 minutes, stirring constantly.
2Then peel the onions and remove the black areas of the onions and ginger.
3Put everything together with the miso broth and the garlic in a saucepan. Season with sugar. Bring to the boil once and then simmer for 20 minutes at a low setting with the lid closed.
4Cut the tofu into pieces and add to the broth 10 minutes before the end of the cooking time.
5Prepare rice noodles and then distribute them in bowls. Then pour the miso broth over it.
6Serve with freshly chopped coriander, mushrooms, spring onions, carrot strips, sesame and chili.
A little hint:
For a non-vegan version, you can use boiled egg, shrimp, or meat. To make it even tastier you can add mug bean sprouts. Alternatively, you can also vary with the type of pasta.
Pumpkin and pear soup
with carrots
20 min
Ingredients for 3–4 persons
1 mg hokkaido squash
1vegetable onion
3garlic
2carrots
1potato
5 tbsp of olive oil
salt
2pears
½ can coconut milk
50 g pumpkin seeds
1 l of water
3 tsp cardamom
salt and pepper
1Wash the pumpkin thoroughly, cut in half and scoop out the seeds. Then cut into slices.
2Peel onions and carrots and cut them into thick slices.
3Peel the pears and cloves of garlic and halve lengthways.
4Boil the pumpkin, onion, potato, garlic and carrots and pears in a saucepan with water for 15 minutes.
5In the meantime, roast the pumpkin seeds in a pan.
6After the vegetables are cooked, puree them thoroughly.
7Serve your soup with coconut milk, olive oil, pumpkin seeds, and bread.
„KEEP CALM“
„AND EAT HEALTHY BOWLS“
Vegan bigos made from white cabbage
with mushrooms
40 min
Ingredients for 4–6 persons
1small head of white cabbage
2onions
5dried plums
8dried mushrooms
2garlic cloves
200 ml tomato paste
2 tbsp of oil (for frying)
3carrots
2 tbsp smoked paprika
powder
salt, pepper
3bay leaves
5 balls clove pepper
1 tsp marjoram
1Wash, finely chop and chop the cabbage.
2Put in a saucepan, fill with water, cut carrots into slices, add and cook.
3Add garlic, bay leaves, allspice, marjoram, tomato paste, dried plums and a teaspoon of salt and pepper and smoked paprika powder.
4Fry the onions and mushrooms and add them to the saucepan.
5Simmer the saucepan on a low flame for 30 minutes with the lid closed until the vegetables soften.
6Serve the dish with dark bread and chopped parsley.
A little hint:
Shine with a traditional polish dish, which tastes great as a main course or as an accompaniment to mashed potatoes.
Vegan mac and cheese
with fried onions
20 min
Ingredients for 4 persons
3potatoes
3carrots
3garlic cloves
2onions
3 tbsp cashews
1½ glass vegetable broth
pinch salt
white pepper
sweet paprika powder
3 tbsp organic yeast flakes
2 tbsp olive oil
400 g cooked pasta
1avocado
fried onions
parsley
1Boil the potatoes and carrots in the broth and, when everything is hot enough, add the garlic, paprika powder and yeast flakes.
2Puree the cooked ingredients with a hand blender until you get a creamy consistency.
3Now you have your sauce, mix it with the pasta that you have already cooked.
4Serve your finished Mac and Cheese dish with fried onions, avocado and chopped parsley.
A little hint:
Serve your food in a wooden or coconut bowl for more comfort when eating.
Teriyaki eggplant
with sesame
20 min
Ingredients for 3 persons
2eggplants
pinch pepper
Teriyaki marinade
½ cup soy sauce
¼ cup mirin
1 tbsp rice wine vinegar
1–2 tbsp brown sugar
1ginger (grated)
3garlic cloves (chopped)
For serving
rice
sesame seeds
vegetables for the salad
1Mix the ingredients for the marinade thoroughly in a bowl and make sure the sugar is dissolved.
2Cut the eggplants into small pieces, put them in a large bowl and put the marinade over them. Stir and make sure everything is well mixed, set aside. Let it steep for at least 20 minutes, stirring a few times.
3Heat a pan on medium heat and add the marinated eggplant and fry on each side for a few minutes until they brown.
4Pour the excess marinade over the eggplants while frying and let them boil briefly.
5Serve with your choice of cooked rice, sesame and salad.
Tofu pineapple curry
with broccoli
20 min
Ingredients for 4 persons
1 can coconut milk
⅓ glass water
1 tsp turmeric
1carnation
½ tsp cumin (ground)
½ tsp coriander powder
½ tbsp yellow curry powder
2garlic cloves
½ ms pineapple (cut in half)
1 tbsp coriander
pinch chili powder
salt, pepper
1 tbsp ghee
400 g tofu (diced)
some broccoli
2carrots (cut in slices)
1Fry some ghee with tofu cubes on all sides until the tofu has a goldenbrown color. Then put the cubes in a separate bowl.
2Heat the turmeric, clove, cumin, coriander powder and carrots in the same saucepan so that the spices develop their aromas.
3Mix in the garlic and pour in the coconut milk. Simmer everything over a low heat for 10 minutes.
4Refine with curry powder, pepper and salt. Finally add the pineapple pieces, tofu, broccoli and water and bring to the boil for 2 minutes.
5Serve the filled pineapple with cooked basmati rice and fresh coriander.
A little hint:
You can also serve other dishes in a pineapple bowl. This gives the food a little more pizzazz.
Buddha bowl
with quinoa
15 min
Ingredients for 4 persons
150 g quinoa
450 ml water
salt
2 tbsp ghee or butter
4eggs
2avocados
salt, pepper
black cumin
½lemon (to refine)
fresh sprouts
½cucumber
½iceberg lettuce
400 g red cabbage
100 g shimeji mushrooms
1Place quinoa in a colander and wash it under running cold water until the water is clear.
2Bring the salted water to the boil with ghee or butter, add the quinoa and let it simmer for about 15 min.
3Meanwhile, cut cucumber, avocado and iceberg lettuce and set them aside.
4Heat a pan with a little oil and sauté the mushrooms with salt and pepper until golden brown. Put this aside.
5Fry 4 eggs in the same pan and place them on a separate plate.
6Heat the red cabbage in the same pan.
7Then serve everything together in deep bowls.
8Refine your dish with lemon juice and black cumin
A little hint:
This ghee quinoa bowl with egg, red cabbage & mushrooms can be your breakfast, lunch or dinner! It's filling, healthy and tasty.
Chili sin carne
with basmati rice
40 min
Ingredients for 4 persons
2 tbsp olive oil
3garlic (chopped)
1red onion (chopped)
2carrots (peeled and cut)
2red peppers (sliced)
1 tsp cumin
1 tsp chili powder
2pizza tomatoes
1 can kidney beans
150 g red lentils
1corn (with liquid)
300 ml water
2 tbsp balsamic vinegar
salt and pepper
Remaining ingredients
½cucumbers
basmati rice (cooked)
coriander (chopped)
3 tbsp vegan yogurt
1Heat some olive oil in a large saucepan and roast the onions, garlic, carrots, and peppers for 4–6 minutes at medium speed until the vegetables are done.
2Now stir in the cumin, the chili powder, a little salt and pepper and then add the pizza tomatoes, kidney beans, lentils, corn and the water.
3Let the chili simmer on medium heat for 25 minutes (stir in the meantime). Serve with boiled rice and decorate with rolled up cucumber strips.
A little hint:
When styling the food, consider that you have to have the right dishes. I recommend eco and handmade bowls, plates and glasses. This component is also very important in food styling.
Fried vegetables
with rice and fried egg
25 min
Ingredients for 2 persons
4carrots
4potatoes
2red onions
1red pepper
1yellow pepper
1 bunch radishes
1 tsp salt
⅓ tsp smoked paprika powder
¼ tsp white pepper
¼ tsp cumin (whole)
⅓ tsp dried rosemary
2 tbsp of olive oil
2eggs
300g cooked basmati rice
If liked ad:
herbs
yogurt
1Preheat the oven to 180 ° C.
2In the meantime, cook the basmati rice.
3Cut the carrots, potatoes, onions, peppers and radishes into evenly sized pieces.
4Mix the olive oil with the paprika, pepper, cumin and rosemary to make a marinade.
5Roll the vegetables in the marinade and place them on a baking sheet.
6Bake at 180 °C for 15–20 minutes.
7While the vegetables are in the oven, fry the eggs in a pan.
8Serve the vegetables with the rice in a nice pan or bowl along with the finished eggs.
9Fresh herbs or yogurt are suitable as a topping.
A little hint:
To make the dish look more interesting, it is best served in a nice baking dish.
Pasta with avocado sauce
with spicy chickpeas
10 min
Ingredients for 2 persons
1garlic clove
2ripe avocados (about 200 g)
1 tbsp basil (finely chopped)
1 tbsp parsley (chopped)
6 tbsp white wine
2 tbsp lime juice
2 tbsp of olive oil
2 tbsp cashew nuts
salt, pepper
Remaining ingredients
1 glass chickpeas (baked)
1 glass cucumber and onion salad
1 tsp black cumin
300g cooked penne
1Boil the penne in boiling salted water according to the package instructions.
2Peel and chop the garlic sauce.
3Halve, core and peel the avocados. Put the pulp along with the garlic in a blender.
4Add basil, parsley, lime juice, white wine, cashew nuts and olive oil and continue pureeing.
5Mix the avocado sauce with the penne and season with salt, pepper and black cumin if necessary.
6Serve your bowl with hearty toppings.
A little hint:
You can use baked chickpeas and cucumber salad as inspiration for the toppings. That tastes best to me!
Biryani rice
with green peas
20 min
Ingredients for 4 persons
1 tsp dried mint leaves
400 g basmati rice
biryani paste or
spice powder
salt, pepper
4carnations
2 tbsp dark raisins
200 g green peas
2onions
2 tbsp butter or ghee
1carrot (finely diced)
fresh parsley
coriander
chili powder
1Put two cups of rice in a saucepan and cook together with mint leaves, raisins, salt, pepper, cloves, byrani paste on the highest setting for 2–3
minutes, stirring constantly.
2Reduce the oven temperature to the lowest setting and let the rice simmer for about 15 minutes with the lid closed. If necessary, you can add water.
3Meanwhile, heat butter or ghee in a pan and sauté the diced onions, carrot and peas.
4When the rice is ready and the vegetables are through, mix the two together.
5Garnish the rice with a little coriander, parsley and chili powder.
6If you want, you can serve the biryani rice with yogurt.
A little hint:
To enhance the dish, serve it in a pineapple bowl.
Kale pesto
with penne and vegetables
25 min
Ingredients for 4 persons
80 g cashew
200 g kale (sliced)
2garlic
200 ml of olive oil
80 g parmesan (for vegans
1 tbsp yeast flakes)
salt, pepper
3 tbsp olive oil
1Roast 80 g of cashews.
2Blanch 200 g of cut kale in boiling salted water for 3 minutes. Then drain well.
3Puree the kale with cashew nuts and 2 cloves of garlic. Mix in 200 ml of olive oil and 80 g of grated parmesan or yeast flakes, season with salt and pepper. Cover with 3 tablespoons of olive oil and close tightly.
A little hint:
To prepare the dish completely, it is enough if you cook pasta and peas and the kale briefly in one frying pan. You can also marinate the tofu with teriyaki sauce.
DINNER
Penne all’arrabbiata
with white wine
20 min
Ingredients for 4 persons
200 g can jackfruit
1 tsp olive oil
1 tbsp chili flakes
1chopped onion
4garlic cloves
pinch basil spice
1 tbsp lemon juice
1 tbsp chopped fresh basil
⅓ cup white wine
2 cans pizza tomatoes
1Sauté the onion in a hot, oiled pan until golden brown.
2Add the chili flakes, garlic, basil, lemon juice and deglaze with white wine. Simmer for 10 minutes.
3Now add the jackfruit and let it simmer for another 5 minutes. Season the sauce.
4Cook the pasta al dente, mix the pasta with the finished sauce.
A little hint:
Serve the penne all’arrabbiata with fresh basil and hemp seeds or parmesan.
Teriyaki cauliflower
with sweet-sour sauce
15 min
Ingredients for 3 persons
1 ms cauliflower
1 tbsp peanut or sesame oil
1 tbsp vinegar
3 tbsp teriyaki sauce
2 tbsp soy sauce
2 tsp agave juice or sugar
1 tsp ginger powder
salt, pepper
1 tsp garlic powder
200 g tomato paste
½ glass cold water mixed with
½ tbsp rice flour
1Add oil to the pan and heat. Then add the cauliflower and fry for about 1 minute.
2Place the cauliflower in a separate bowl.
3Put the rest of the ingredients in a pan and stir thoroughly as they boil.
4Finally add the cauliflower and mix. Cover the pan and simmer on a low flame for 5 minutes.
A little hint:
Serve the teriyaki with rice, spring onions, and sesame.
BBQ tofu out of the oven
with ginger
25 min
Ingredients for 4 persons
400 g firm tofu
½ cup tomato puree
¼ cup rice
2 tbsp soy sauce
2garlic (finely chopped)
1 tbsp agave syrup
2 tbsp BBQ spice powder or
½ cups of BBQ sauce
⅓ tsp salt
⅓ tsp ginger (finely chopped)
pinch cayenne pepper
3 tbsp oil
1Drain the tofu approx. 1 ½ hours before cooking, preferably wrapped in a fresh tea towel.
2In the meantime, mix all the other ingredients into a marinade.
3Divide the tofu into evenly sized triangles and marinate them, put them in the fridge for an hour.
4In the meantime, heat the oven to 200 °C.
5Take the tofu out of the refrigerator, place the triangles next to each other on a baking paper-lined tray and put them in the oven at 160 °C for 25 minutes.
6Please keep the rest of the marinade for the sauce.
7Once the tofu is baked, take it out of the oven and serve with your choice of cooked rice and salad.
Potato wedges
with Zaziki
25 min
Ingredients for 3–4 persons
500 g potatoes
1 tbsp olive oil
1garlic clove
salt, pepper
2 tbsp balsamic vinegar
⅓ tsp fresh rosemary
lemon zest (grated)
Remaining ingredients
zaziki
200 g asparagus
chives and parsley
freshly ground pepper
1Mix the balsamic vinegar, olive oil and herbs into a marinade.
2Wash the potatoes and cut them into wedges.
3Marinate the wedges and lay them out on a baking sheet and bake them at 160 °C for 15–20 minutes.
4Cut and blanch the asparagus while baking.
5Serve the wedges with fresh zaziki. Season the asparagus with fresh pepper, parsley and chives.
A little hint:
Remember, garnishing your dishes with green vegetables will make them look even more enticing and healthier.
Serve in a nice pan, a decorative saucepan or a baking pan, which makes it look cozier.
Summerfeeling tabouleh
with cashew nuts and watermelon
40 min
Ingredients for 4 persons
150 g quinoa
300 ml vegetable broth
½ cup parsley (chopped)
300 g watermelon
10 black olives (sliced)
100 g cashew nuts
50 g currants
2 tbsp olive oil
1 tbsp balsamic vinegar
1 tsp lemon juice (fresh)
⅓ tsp smoked paprika powder
15 leaves of basil
½ bunch chives (chopped)
½ tbsp balsamic vinegar
1 tbsp capers
salt, pepper
½cucumbers
1Heat a saucepan with the vegetable broth and cook the quinoa for about 10 minutes.
2Take the pot off the stove and let the quinoa cool for 15 minutes.
3Meanwhile, cut watermelon, cucumber and the olives, add these and the remaining ingredients to the pot and mix everything carefully.
A little hint:
To make your meal look more interesting, you can cut out or trim the vegetables in different shapes.
Millet risotto
with red pesto
30 min
Ingredients for 4 persons
Risotto
1 cup of broth
2 cups boiling water
½ cup white wine (dry)
2 tsp olive oil
1onion (chopped)
2garlic cloves (chopped)
2 cups millet
2 tbsp red pesto
1 can pizza tomatoes
2 tbsp grated horseradish
salt, pepper
Remaining ingredients
200 g blanched asparagus
(cut into stripes)
15 g pine nuts
coriander
artichokes
1Heat a saucepan with a little oil on medium heat and sauté the onions and garlic in it for a few minutes.
2Now add the millet and let it heat for another minute, stirring constantly. Deglaze everything with the white wine and broth and let it simmer for another 2 minutes.
3Put the other ingredients in the saucepan and let the risotto simmer for 10–15 minutes with the lid closed.
4Serve the dish with the remaining ingredients and enjoy it.
5To arrange your salads nicely, use an extra portion of parsley, lemon wedges or edible flowers.
A little hint:
Meals like this are best presented without exceptional styling. Warm colors need fresh green herbs.
Horseradish risotto
with wild garlic pesto
30 min
Ingredients for 4 persons
250 g risotto rice
800 ml broth
1onion
4 tbsp of olive oil
100 ml white wine (dry)
4 tbsp grated horseradish
2 tbsp of balsamic vinegar
salt, pepper
Topping
pickled peppercorns
artichokes from a glass
parmigiano
olive oil
Or:
wild garlic pesto
radish
cucumbers
1Heat a saucepan with a little oil on medium heat and sweat the onion in it for about 2 minutes.
2Add the rice and let it heat for another minute, stirring constantly.
3Deglaze everything with the white wine and the broth and then add all other risotto ingredients to the pot and let them simmer for 15–20 minutes with the lid closed.
4Serve the dish as you like.
A little hint:
The horseradish risotto recipe gives you numerous styling and serving options. You can adapt the toppings to the respective seasons. For example: in winter and autumn you can offer baked vegetables, in summer and spring you can offer asparagus strips or fresh pesto.
Oriental noodle salad
with ajvar
20 min
Ingredients for 4 persons
300 g cooked pasta (mussels or gnocchetti)
1 can chickpeas
5 tbsp ajvar
1chili pepper
200 g string beans
1small red onion
1 tsp lemon juice
2 tbsp olive oil
1 tbsp white wine (dry)
parsley
dried mint
garlic powder
salt, pepper
1Blanch beans in a saucepan and place on a cloth to drain.
2Cook the pasta al dente.
3In the meantime, mix ajvar and the olives with the wine, lemon juice and spices in a large bowl.
4As soon as the pasta is al dente, mix it with the finished ajvar sauce.
5Now cut the onions, the chili, string beans and the parsley and mix them with the ajvar noodles.
"Easy peasy!" Green pea paste
with mint leaves
5 min
Ingredients for 3–4 persons
1 bag of green peas
½ripe avocado
⅔ cup plain yogurt
100 ml lemon juice
10 mint leaves
3garlic
1 tsp dill
½ tsp sweet paprika powder
salt, pepper
remaining ingredients
cumin (whole)
pickled artichokes
1Place all the ingredients in a bowl and mix them thoroughly with a blender until you get a creamy and even consistency.
2Put the finished avocado pea paste in a bowl, garnish with artichokes and cumin if necessary.
A little hint:
Serve the paste on bread as a side dish or dip.
Potato chickpea salad
with green pesto
5 min
Ingredients for 1 person
8small boiled jacket
potatoes
1 can corn
1red onion
1 can chickpeas
1 tbsp lime juice
salt, pepper
½ glass green pesto
1 tbsp olive oil
10 basil leaves
1Wash and boil the potatoes in salted water.
2Pour the potatoes and set them aside to cool.
3Peel the onion and cut it into rings. Now drain the chickpeas and corn.
4Cut the potatoes into bite-size pieces and add all the remaining ingredients. Mix them up with the potatoes so that they don't decay.
5Put the finished salad in a bowl and enjoy the meal warm or cold, as a side dish or as a main course.
A little hint:
You can also use red pesto with this recipe.
Truffle risotto
with spinach
30 min
Ingredients for 4 persons
250 g risotto rice
800 ml broth
1onion
1grated light truffle
4 tbsp olive oil
100 ml white wine (dry)
2 tbsp balsamic vinegar
salt, pepper
100 g spinach
Toppings
pine nuts
½ small hokkaido pumpkin
garam masala
salt
2 tbsp olive oil
1Heat a saucepan with some oil and sweat the chopped onions for about 2 minutes.
2Add the rice and heat it for another minute.
3Deglaze the top with white wine and broth and add truffles and balsamic vinegar and season with salt and pepper. Let the contents simmer for 15– 20 minutes with the lid closed.
4After the rice is cooked, mix in the spinach.
5Then cut and core the hokkaido pumpkin. Cut it into cubes.
6Heat some oil in a pan and fry the pumpkin pieces with salt and garam masala until they soften.
7Now serve the risotto with the pumpkin topping, olive oil and pine nuts.
A little hint:
With this recipe, you can vary the toppings well according to the seasons. Instead of using a pumpkin, you can also use well caramelized carrots or nuts.
Bulgur
with pomegranate seeds
15 min
Ingredients for 2–4 persons
3 tbsp olive oil
150 g bulgur (cooked)
400 ml vegetable broth
6 tbsp tomato paste
½ cup pomegranate seeds
200 g cherry tomatoes
½lemon (juice)
salt, pepper
3 tbsp pomegranate syrup
1 tbsp harissa
1 pc spring onions
½ cup chopped flat-leaf parsley
1Heat 1 tablespoon of oil in a saucepan and braise the bulgur in it. Add the broth and tomato paste with harissa and mix well. Soak the whole thing in a closed saucepan for 10 minutes.
2Remove the saucepan from the heat and let the bulgur cool down, then dice the tomatoes.
3Chop the spring onions and parsley.
4Add all ingredients to the cooled bulgur and mix thoroughly.
5Allow to cool, add pomegranate seeds and serve.
A little hint:
You can enjoy this bowl warm or cold. For some variety, you can add some cucumber and olives.
„EAT BOWL“
„AND FEEL AWESOME“
Beetroot-arugula salad
with shepherd's cheese
30 min
Ingredients for 2–4 persons
Vegetables
3 ms beetroot (diced)
6 ms potatoes (halved)
salt, pepper
rosemary
3 tbsp olive oil
Dressing
100 g pineapple
10 mint leaves
1 tbsp olive oil
1 tsp lime juice
Remaining ingredients
100 g arugula
200 g shepherd's
cheese
1red onion
1 tbsp capers
2peaches
1Wash the beetroot, peel it and cut it into cubes. Halve the potatoes.
2Mix the vegetables with olive oil, rosemary, salt and pepper on a baking sheet and then bake at 180 °C for 20 minutes.
3In the meantime, prepare the dressing by putting all the ingredients for it in a blender and puree until you get an even dressing.
4Cut the peaches into cubes and the onions into rings.
5Take the finished vegetables out of the oven, put arugula, onion rings, capers and shepherd's cheese over them. Serve in a nice bowl and pour the dressing over it.
A little hint:
You can serve a side salad, roasted meat or eggs with this dish.
Asian style pasta salad
with mango
20 min
Ingredients for 3–4 persons
300 g cooked rice noodles
2carrots
½ripe mango
5–7 beetroot leaves
½cucumber
2chives
chopped parsley
sesame
1 tbsp sesame oil
Peanut sauce
½ tbsp water
2 tbsp mustard
½ tbsp lime juice
2 tbsp peanut cream
½ tbsp agave syrup
1 tbsp soy sauce
salt, pepper (white)
1Boil the rice noodles.
2When they are done, mix them in the pot with sesame oil and set them aside.
3Wash, peel, core and cut the mango into cubes.
4Wash and cut the vegetables into thin strips and add them to the rice noodles along with the mango.
5Put all the sauce ingredients in the blender and puree until you get a creamy consistency. Season these as you like.
6Add the sauce to the noodles with vegetables in the saucepan and mix thoroughly. Then you can sprinkle your meal with sesame seeds.
A little hint:
You can serve the salad warm or cold. Alternatively, you can wrap the salad in rice paper to make summer rolls.
Fried rice
with buttered vegetables
10 min
Ingredients for 2–4 persons
300 g cooked rice from the
previous day
1 pck buttered vegetables
4 tbsp soy sauce
3 cm grated ginger
2 tbsp sesame oil
salt, pepper
3garlic cloves
spring onions
pinch ground cardamom
pinch ground coriander
fresh parsley
sambal oelek
1Peel and chop the ginger and garlic.
2Meanwhile, heat a pan with sesame oil on a low setting and briefly fry the rice.
3Then add the buttered vegetables, the garlic, the spring onions and the remaining ingredients and let it roast with constant stirring for 5–8 minutes.
4Serve your dish with pepper and sambal oelek.
A little hint:
You can also use tofu, meat, or egg to make this recipe.
Taco-salad
with chilies
10 min
Ingredients for 4 persons
200 g cooked rice from the previous day
1 can drained kidney beans
1 can drained corn
1avocado
1red onion
¼ tsp black cumin
2 tbsp olive oil
2 tbsp hot sauce
½lime (juice)
chopped parsley
coriander
salt, pepper
1 tsp cumin (ground)
10–13 grapes
2chili peppers
2 tbsp jalapenos
lemons to decorate
1Peel the onion and cut it into small cubes. Drain the corn and kidney beans.
2Halve, core and cut the avocado into small cubes.
3Cut the chili peppers into thin strips.
4Chop the parsley and coriander. Put all the ingredients in a bowl and mix them with the spices and the lime juice.
5Serve the salad with fresh lemon, jalapenos and, if desired, hot sauce. The salad stays in the fridge for 2–3 days.
A little hint:
You can serve the salad with chickpeas, roasted meat, or eggs.
Instead of rice, you can also use pasta or quinoa.
Vegan hawaiian salad
with avocado
10 min
Ingredients for 4 persons
200 g cooked rice from the previous day
1 can drained kidney beans
1 can drained corn
1 can drained chickpea
1pineapple
1red pepper (diced)
1red onion
1avocado (finely diced)
¼ tsp black cumin
5 tbsp vegan mayonnaise
2 tbsp sweet mustard
½lime (juice)
chopped parsley
salt, pepper
⅓ tsp cumin (ground)
1Halve a pineapple and carefully remove the pulp. That should be cut into bite-size pieces. Use the pineapple itself as a salad bowl.
2Put the pineapple pieces in a bowl with the rice, kidney beans, chickpeas and corn.
3Cut a red pepper and onion into small cubes.
4Chop the parsley and mix it with the rice mixture in the bowl together with the bell pepper, onion, spices, mayonnaise, mustard and the lime juice.
5Serve the salad in "pineapple boats", you can also store them in the fridge for 2–3 days.
A little hint:
You can also use meat or eggs instead of chickpeas.
Salsa and cucumber mix
with peas
5 min
Ingredients for 2–4 persons
4radishes
4mini cucumbers
(or 1 normal one)
1 cup fresh or frozen
green peas
1 can corn (drained)
1avocado
1red onion
1red pepper
mint leaves (chopped)
parsley (chopped)
Dressing
1 tbsp olive oil
1 tbsp honey or agave syrup
pinch chili powder
2 tbsp fresh lime juice
pinch coriander powder
pinch salt, white pepper
1Cut radishes, mini cucumbers, avocado, onions and peppers into small pieces.
2Roughly chop the mint and parsley.
3Mix the lime juice, honey, salt and pepper. Mix in the chili powder and the coriander powder with oil.
4Mix the dressing with the cut vegetables, peas and corn.
5Serve with nachos.
A little hint:
To add some spiciness to the salad, you can add a few jalapeños. It works well as a party salad, e.g. with guacamole, nachos and cheese.
Potato salad
with capers and figs
10 min + boil potatoes
Ingredients for 2–4 persons
10 ms boiled potatoes
2figs
1radicchio lettuce head
1 can kidney bean (drained)
10–20 black olives
½cucumbers
10 capers
Dressing
2 tbsp olive oil
2 tbsp fresh lemon juice
salt, pepper
½ tsp aglio olio spice
1 tbsp balsamic vinegar
3–5 basil leaves
1Boil the potatoes in salted water.
2In time, cut the radicchio salad, the figs, capers and the cucumber into small pieces.
3Drain the kidney beans.
4When the potatoes are done and have cooled a bit, you can quarter them.
5Now prepare the balsamic dressing by mixing all the dressing ingredients together.
6Now put the potatoes and the finely chopped vegetables together with the kidney beans on a plate and pour the dressing over them. In the end, refine it with freshly ground pepper.
A little hint:
Such a dish looks better if you don't mix the individual components. These also taste more interesting when combined, as the original taste is still dominant.
Tomato burrata
with avocado
10 min
Ingredients for 2–4 persons
1burrata
5cherry tomatoes
1red onion
1avocado
3 tbsp olive oil
2 tbsp balsamic vinegar
4 slices dark bread
salt
freshly ground pepper
basil leaves
1Drain the burrata and place on a plate. Wash tomatoes.
2Tear bread into small pieces and toast briefly in the pan with 1 tablespoon of olive oil.
3Then heat olive oil in the same pan and add the tomatoes and fry on all sides until the first ones burst and the juice of the tomatoes can combine with the olive oil.
4Peel and cut the onions and avocado.
5Arrange on a serving plate and season with the remaining olive oil, balsamic, basil leaves, salt and pepper.
A little hint:
You can serve the dish with olives, grapes or artichokes.
It goes well with an evening wine or as a starter.
Beetroot salad
with sunflower seeds
10 min
Ingredients for 2–4 persons
2 gr Kn beetroot (fresh or cooked)
2carrots
½ ms head of white cabbage
1apple
parsley (chopped)
3 tbsp sunflower seeds
2 tbsp of olive oil
2 tbsp lemon juice
½ tsp honey or agave
syrup
pinch salt, pepper
1Wash and drain the vegetables.
2Peel the beetroot, carrots and apple and grate them into thin strips.
3Cut the white cabbage into small pieces.
4Put all the ingredients in a large bowl and mix them with the parsley, sunflower seeds, lemon juice, honey and olive oil. Season the salad with
salt and pepper.
5Before you serve the salad, put it in the fridge for about half an hour.
A little hint:
This healthy salad is perfect as a side dish or as a topping for hearty sandwiches.
SWEETS
Vegan oat cookies
with peanut butter
30 min
Ingredients for 15–20 pieces
2 tbsp coconut oil
60 g coconut sugar
30 g whole grain
buckwheat flour
1mashed banana
2 tbsp peanut butter
1 tsp cinnamon
pinch cardamom
pinch salt
¼ tsp baking powder
200 g pithy oatmeal
1Warm the coconut oil in the pot until it is liquid. Add sugar and flour and mix the ingredients well.
2Add the mashed banana and peanut butter and stir the ingredients well.
3Add cinnamon, cardamom, salt and baking powder to the ingredients and mix everything together until you have an even mass.
4Finally, add oatmeal.
5Line a baking sheet with parchment paper and form the cookies on it.
6Slide the tray into the oven at 180 °C for about 20 minutes until it is crispy.
A little hint:
Use dried fruits or nuts for special cookies.
salty caramel almonds
with vanilla
10 min
Ingredients for 4 persons
200 g almonds
150 g sugar
80 ml water
pinch granular salt
5 drops vanilla extract
1In a pan you mix water with sugar and with vanilla extract and let it boil briefly.
2Add the almonds and stir constantly. As soon as the sugar begins to caramelize, you have to turn the almonds over.
3If the sugar sticks to the pan, you have to take out the almonds. To dry, lay them out on baking paper and sprinkle them with salt.
4Once the almonds are ready, you can put them in a bowl and enjoy.
A little hint:
You can garnish the almonds with cinnamon, crumble, nuts or coconut flakes to make them more exciting.
Muesli balls
with grated coconut
10 min
Ingredients for 12–16 pieces
200 g tender oatmeal
1ripe banana
12 soft pitted dates
3 tbsp cranberries (dried and chopped)
2 tbsp oil
2 tbsp grated coconut
5 drops vanilla extract
100 g ground almonds
100 g ground walnuts
Pinch salt
50 g dark chocolate to melt
1Crush the banana in a large bowl with a fork or a potato press.
2Chop the dates finely, add and mix thoroughly to form a viscous mass.
3Add oatmeal, cranberries, grated coconut, almonds, walnuts, vanilla extract and process to a well-shaped dough.
4If the dough is too crumbly, you can add ½ tablespoon of milk to the mixture and continue mixing.
5Shape balls and garnish them with melted chocolate.
A little hint:
This recipe is very diverse, for example, you can use sunflower seeds instead of coconut flakes.
The balls stay in the fridge for a few days.
„LIFE IS SWEET“
„SO TAKE A TREAT“
Chocolate protein balls
with dates
60 min
Ingredients for 15 pieces
150 g dates
40 g walnuts
2 tbsp cocoa nibs
2 tbsp peanut butter
2 tbsp cocoa powder
pinch cinnamon
2 tbsp almond flour
1 tbsp oatmeal (or ground oatmeal)
pinch sea salt
50g chocolate for melting as a glaze
1Mix all ingredients, except the chocolate, thoroughly at medium speed. Check occasionally whether the nuts are already small enough.
2Shape the dough into a large ball and put it in the fridge for 30 min. so the flavors can soak in.
3Then form small balls out of the large mass and glaze them with melted chocolate.
A little hint:
After glazing, you should put the balls in the fridge again before you serve them. That makes them look nicer. If necessary, you can glaze them with nuts or sprinkles.
Orange and apricot granola bars
with grated coconut
40 min
Ingredients for 30 pieces
100 g dried apricots (finely chopped)
2 tbsp vegan or regular butter
50 g agave syrup or honey
4 tbsp coconut sugar
½orange
1mashed banana
100 g granular oatmeal
50 g spelt flakes
50 g grated coconut
4 tabsp chopped almonds
1Chop the apricots very fine and small. Crush the banana with a fork and grate some orange peel in a separate bowl. Then you also crush the orange pulp.
2Put the butter, honey and sugar in a saucepan until the mixture has dissolved and mixed.
3Mix the orange pulp and peel, oats and spelt flakes, grated coconut, almonds and banana pulp as well as the apricot pieces with the sweet butter.
4Use a rubber spatula to spread the finished mixture on a baking paper about 1.5 cm thick.
5Put the tray in the oven and bake at 150 °C for 15 minutes.
6Allow the sheet to cool well and cut into 30 bars.
A little hint:
Let your creativity run wild and garnish the bars with chocolate or coconut flakes.
IMPRINT
A CIP record for this book is available from the German National Library. ISBN 978-3-948942-27-4 http://dnb.ddb.de
Marlena Izdebska BEST OF BOWLS easy, delicious and healthy
All rights of distribution, including through film, radio, television, photomechanical Reproduction, Sound carriers of all kinds, excerpts from reprints or storage and Recovery in all types of data processing systems are reserved.
The content of this book has been carefully considered and checked by the author and publisher; however, no guarantee can be given. Liability of the author and Publisher for Personal injury, property damage and financial loss is excluded.
The work including its parts is protected by copyright. Any recovery is not permitted without the approval of the publisher and the author. This is especially true for electronic or other reproduction, translation, distribution and Public accessibility.
Texts: Marlena Izdebska Photos: Marlena Izdebska
Overall production: GBN TRENDS PRODUCTIONS GMBH Editing / proofreading / layout / design / typesetting Neuer Höltigbaum 34, 22143 Hamburg, Germany
Print: GZH d.o.o. Zagreb
1st edition 2021
ISBN (epub): 978-3-948942-27-4 ISBN (print): 978-3-948942-01-4
Mailbox 42 04 52, 12064 Berlin, Germany www.daylonia.com
2021 © Quintessenz Verlags-GmbH Ifenpfad 2–4, 12107 Berlin, Germany