Healthy Recipes - May 2018

Healthy

01

Recipes MAY 2018

Delicious & Healthy:

AVOCADO RECIPES

Healthy VEGAN

SUMMER DESSERTS

Ayurvedic menu

Recipes

FRESH AND JUICY SALADS

LOW-CALORIE COCKTAILS

LCHF (LOW FAT, HIGH CARB) CHOCOLATE CAKE + FLOUR-FREE AND SUGARFREE SLICES

Light Summer Lunches

DELICIOUS VITAMIN SPREADS

CHEESE AND ZUCCHINI PANCAKES

POTATOES BAKED WITH SPINACH PAGE 17

VEGAN PIZZA WITH WHOLE WHEAT DOUGH (Light, Refreshing and Healthy) PAGE 9 BUCKWHEAT SOUP PAGE 4

LEN DR

Vegetarian (Meat-Free)

HOT COCONUT SOUP WITH TOFU PAGE 44

Vegan – MeatFree, Egg, Milk and Honey-Free

FLOUR-FREE AND SUGAR-FREE PAGE 29 CHOCOLATE SLICES

Raw No Added Sugar – Raw Cane or White Sugar Nut-Free Dairy-Free, Lactose-Free

NTIL POT WITH RIED PLUMS PAGE 14

Gluten-Free

VEGAN CHICKPEA OMELETTE PAGE 8

Egg-Free

HEALTHY RECIPES ISSUE 1, MAY 2018 ISSN 2463-9931 PUBLISHER Argos Media d. o. o., Ukmarjeva ulica 4, 1000 Ljubljana, Slovenia info@argos-media.si DESIGN Argos Media d. o. o.

PROOFREADING Milena Bezgin TRANSLATIONS Irena Bohinc Remskar PHOTO Profimedia / Splash, Dreamstime, author arhieves HEALTHY RECIPES ON THE WEB

www.recipeshut.com www.facebook.com/HealthyRecipesHut/

6 Healthy SOUPS BUCKWHEAT SOUP INGREDIENTS: • • • • • • • • • • •

200 g buckwheat 1 carrot 1 green parsley 1/4 celery 50 g butter 1000 ml stock 3 sloves of garlic 2 chilli peppers 1-2 teaspoon of oregano salt pepper

DIRECTIONS:

1 2

Rinse buckwheat well under cold running water and let drain on strainer. Chop washed root crops finely. heat butter in saucepan and brown root crops on it. Add buckwheat and brown it. Add stock to buckwheat with vegetables and simmer for 30 minutes.

Peel cloves of garlic and mash it. Cut chillies in rings.

Stir garlic, chillies and oregano in soup.

Season with salt and pepper and remove from flame.

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LENTIL SOUP WITH GRATED VEGETABLES INGREDIENTS: • • • • • • • • • •

VEGETABLE SOUP WITH GINGER INGREDIENTS: • • • • • • • • • • • • • • • • •

120 g onion olive oil 1 tablespoon of tomato purée 5 g of ground paprika 2 cloves of garlic 50 g petiolate celery 50 g bell pepper 1000 ml vegetable stock 100 g potatoes pepper salt 80 g courgette 60 g corn 60 g peas 5 g ground ginger 20 g fresh basil 150 ml sweet cream

100 g lentils 2 potatoes 200 g carrot and green parsley lovage tops 3 tablespoons of wholegrain flour 1 tablespoon of oil marjoram 1 litre of water 3 cloves of garlic sea salt

DIRECTIONS:

B

oil lentils with potatoes, oil and marjoram until soft. Stir constantly and add flour and simmer for a while.Remove from flame and add finely grated green parsley and carrot, mashed garlic and chopped lovage.

DIRECTIONS:

1

Brown chopped onion on hot olive oil.

Powder it with paprika, add tomato purée, mashed garlic and finely chopped celery with bell pepper. Add stock and bring to boil.

After 10 minutes add peeled and cut potatoes, salt and pepper them.

When potatoes are almost soft, add courgette cut in half slices, peas and corn. Season with ginger and simmer shortly. Thin soup with cream and basil leaves.

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VEGETARIAN CURRY INGREDIENTS: • • • • • • • • • • • • •

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1 teaspoon peanut oil 1 smaller carrot 1 spring onion 1 teaspoon green peas 1/2 broccoli 1 smaller potato a pinch of curry 1 slice of fresh ginger 250 ml vegetable stock salt ground pepper 1 tablespoon plain yoghurt fresh coriander

HEALTHY RECIPES

DIRECTIONS:

1

Shortly brown all vegetables cut into pieces on oil. Powder it with curry, add grated ginger, mix, add vegetable stockand boil until soft. Season with salt and pepper.

Add yoghurt and do not boil. Garnish with fresh coriander.

2

WHITE CABBAGE SOUP INGREDIENTS: • • • • • • • •

250 g potatoes 250 g fresh cabbage 250 ml sour cream 4 eggs 1 spoon plain flour marjoram vinegar salt

DIRECTIONS:

1

Wash the potatoes, peel them and cut in small cubes.

Finely grate the cabbage. Place potatoes and cabbage in a pot with salted water and boil.

Once the potato cubes start to fall apart, pour in the sour cream mixed with plain flour.

Season the soup with marjoram, salt and vinegar according to taste. Finally poach the eggs into to boiling soup – use a ladle so they stay compact.

2 3

CABBAGE SOUP WITH SOYA BEANS INGREDIENTS: • • • • • • • • • • • •

120g soy beans oil 1 bigger onion 1 chilli pepper 1 dice of dried bouillon 300g potatoes 500g white sauerkraut instant roux chopped green parsley ground paprika salt ground cumin

DIRECTIONS:

L

et soy beans swell in cold water overnight. Boil them until soft.

Brown chopped onion on oil, powder them with paprika, ground cumin and add bouillon prepared of dried bouillon. Cut washed potatoes in small pieces and simmer in onion base. Strain cabbage, rinse it and add to semi soft potatoes. Season with chilli pepper and thicken with a pinch of roux.

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Light

Vegan Dishes

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HEALTHY RECIPES

RECIPES BY KOKI COOKING 'Koki cooking' is a vegan culinary project of the Koki Sanctuary, a non-profit animal rescue, protection and rehabilitation organization, whose aim is to promote healthy wholesome cooking without using animal products.

VEGAN CHICKPEA OMELETTE Recipe by Jure Vrhovnik

INGREDIENTS FOR 2 PERSONS: • • • • • • • • • • • • •

150 g chickpea flour 1 teaspoon baking powder ½ teaspoon turmeric pinch black pepper 3 dl water bio vegetable stock cube 1 medium onion 2 cloves garlic 1 zucchini ½ red pepper ¼ aubergine 4 dried tomatoes rosemary, sage, basil, oregano, parsley

DIRECTIONS:

1

Put the chickpea flour, baking powder, turmeric, black pepper and spices in a bowl. Add water with dissolved vegetable cube and stir until the batter is smooth and thin like scrambled eggs.

Heat a non-stick frying pan over high heat, add oil. Sauté minced onion and garlic, thinly sliced zucchini, red pepper and aubergine, dried tomatoes, rosemary and sage.

When vegetables are golden brown, transfer to the chickpea batter, stir well then pour the mixture back to the frying pan and cook over medium heat for 5-10 minutes. Flip the omelette carefully using a plate, so it doesn't crumble, and cook for 5 more minutes.

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COOK'S NOTE:

Parsley, olive oil and garlic sauce, oregano and spring onion are perfect side dishes for a pizza. If you like it juicy, forget about unhealthy sugary ketchup and choose fresh tomato sauce instead.

VEGAN PIZZA WITH WHOLE WHEAT DOUGH (Light, Refreshing and Healthy) Recipe by Jure Vrhovnik

PIZZA DOUGH:

DIRECTIONS:

1

Mix all dry ingredients in a bowl, add 2 dl of water and knead until all of the flour has been absorbed and the dough becomes smooth. Let stand in a warm place for half an hour.

Sauté thinly sliced TOPPINGS: zucchini and aubergine • zucchinis in a preheated pan (using a • aubergine small amount of olive oil).

• ½ can pelati tomatoes Use another pan to cook • salt canned pelati tomatoes or • basil fresh peeled tomatoes.

Add a • olive oil pinch of salt, a pinch of basil • peppers and cook without a lid for • onion 5-10 minutes, until the sauce • sweet corn thickens.

• dried tomatoes Grease a large pizza pan • olives with a teaspoon of olive • vegan cheese oil and stretch the dough substitute out evenly by gently pressing • oregano down and outward with your palms and fingertips (greased pizza pan makes it much easier).

• 350 g whole wheat flour (spelt flour) • 5 g salt • 1 packet of dry yeast • 2 dl water

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4

Top the dough with tomato sauce, sautéed zucchinis and aubergines, thinly sliced pepper, onion, sweet corn, dried tomatoes and olives.

Vegan cheese substitute (available in all larger stores) is optional. If you want a lighter variety of pizza, skip the cheese – it is delicious anyway.

Toppings should not be too thick, so the pizza will be well baked in the middle.

Preheat the oven to 230 degrees C. Bake for 15 minutes (depending on thickness), until the crust is golden brown and crisp. When baking with whole wheat dough, take extra care: the difference between undercooked and overcooked is usually only a few minutes.

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Does it sound familiar that after eating a classic pizza you feel tired, drowsy, and crave for a nap?

Why not try a vegan wholesome variety of this popular dish? Vegan pizza with whole wheat dough is so light and refreshing, that one or two extra slices will not make you uncomfortably bloated.

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REFRESHING ROASTED CAULIFLOWER WITH PEAR AND PEANUTS Recipe by Jure Vrhovnik

INGREDIENTS: • • • • • • • • • •

1 small cauliflower 2 medium carrots 1 ripe pear ½ onion 2 cloves garlic olive oil handful rosemary and sage handful unsalted peanuts fresh parsley spices (curry powder, chilli, black pepper seeds) • 1 dl plant milk

DIRECTIONS:

1

Put one small cauliflower (sliced or broken into florets), 2 medium carrots (cut into 4 pieces), 1 ripe pear (peeled and

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cut into medium slices), ½ onion (minced) and 2 cloves of garlic (minced) into a clay pot or a roasting tin. Add 3 tablespoons of olive oil, a handful of rosemary and sage, then stir.

Put 2 teaspoons of curry powder, 1 teaspoon of powdered ginger, ¼ teaspoon of chilli, 1 teaspoon of whole black pepper seeds, salt and 1 dc of plant milk into a small container. Stir vigorously, pour over the vegetables and stir again so that the veggies absorb the full flavour of the marinade.

Preheat the oven to 180-200 degrees C. Roast for 45 minutes. Remove from the oven halfway through, toss and return to the oven, until deeply golden on the edges.

Sprinkle the cauliflower with unsalted peanuts and chopped parsley.

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COOK'S NOTE:

Cooked rice makes a great side dish to round out this delicious roasted cauliflower.

FRIED VEGAN ALGAE Recipe by Sara Cufer

INGREDIENTS:

• seitan (or tofu) • nori algae (dried seaweed) for sushi • flour • polenta • breadcrumbs • powdered garlic • salt • black pepper • pinch turmeric • vegetable stock or water • oil

DIRECTIONS:

S

lice seitan or tofu. Slice nori algae into ribbons (½ width of seitan/tofu) and roll around the slices of seitan/ tofu. In a bowl, mix together all the other ingredients (quantities or proportions to taste; the batter should be as thick as for pancakes or even thicker). Heat a large quantity of oil in a frying pan (so that the pieces can 'swim' in it). One by one, carefully lower the seitan/tofu slices with nori into the hot oil and deep-fry until golden-brown.

COOK'S NOTE:

Serve with a side dish of baked potatoes, french-fries or bread, mayonnaise and a slice of lemon.

HEALTHY SALAD DRESSING Recipe by Sara Cufer

INGREDIENTS: • • • • • • • • • •

100 g silken tofu 50 g Indian nuts* 1 clove garlic ¾–1 dl water or plant milk lemon juice (½ - 1 lemon) 1 teaspoon sesame 1½ teaspoon flaxseeds ½-1 teaspoon salt 1-2 pinches turmeric 1-2 pinches roughly ground black pepper

DIRECTIONS:

C

ombine all ingredients in a blender and mix until smooth. Add salt, pepper and lemon juice to taste.

Add water/plant milk until desired consistency is achieved.

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HEALTHY RECIPES

COOK'S NOTE

*For low-fat dressing, skip Indian nuts in the recipe and add less liquid.

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Vegetarian dishes full LENTIL WITH SPRING ONIONS AND TOMATOES

LENTIL POT WITH DRIED PLUMS

INGREDIENTS:

INGREDIENTS:

• • • •

250 g orange lentils 200 g spring onions 2 tablespoons of olive oil 1 tablespoon of chopped fresh ginger • 150 g cherry tomatoes, • salt • fresh ground pepper

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HEALTHY RECIPES

DIRECTIONS:

1

Rinse lentils, sprinkle in pot, add cold water and boil until soft (cca 15-20 minutes).

Meanwhile chop spring onions and brown it together with ginger on olive oil. Add halved tomatoees and boiled lentils. Stir together, season with salt and pepper.

2

• • • • •

150 g lentils 1 onion 100 g carrot 70 g petiolate celery 50 g butter

DIRECTIONS:

1 2 3 4

• 40 g plain flour • 2 dices of dried meat broth • 50 g dried plums • salt • ground pepper

Rinse lentils and let swell in cold water for 2 hours. Chop peeled onion. Clean carrot and petiolate celery. Cut carrot in pieces, cut petioles of celery in chunks. heat butter in saucepan and brown onion on it. Add carrot with celery and brown them too. Powder with flour, add 1250 ml of water and stir with whisker.

Add lentils and stock to saucepan and simmer soup until lentils are completely soft.

Rinse dried plums, cut them in smaller pieces and add to souyp. Season soup with salt and pepper, simmer for a while, until plums get soft and remove from flame.

of freshness

CHICKPEA SALAD WITH SESAME DRESSING

VEGETABLE SALAD WITH BULGUR WHEAT

INGREDIENTS:

INGREDIENTS:

DIRECTIONS:

boiled bulghur well again and let drain.

• 150 g fine bulghur • 1/2 bunch of young onion Clean tomatoes, cucumber • 3 tomatoes and spring onion, wash • 1 small onion them and cut in small pieces.

• 1 bunch of green parsley Divide napa cabbage into • 1 bunch of mint individual leaves, rinse under • 1 small napa cabbage cold runnug water and let • juice of 1 lemon drain. Cut hard stalks of • 4 tablespoons of virgin cabbage off and chop them in olive oil small pieces.

• a pinch of salt Sprinkle cut tomatoes, • a pinch of freshly ground cucumber, onion, cannage pepper stalks, chopped herbs and boiled bulghur in salad bowl.

Stir and season with salt, DIRECTIONS: lemon juice, olive oil and Rinse bulghur under cold ground pepper.Refrigerate running water, thn let salad , then serve it on napa swell in lukewarm water for cabbage leaves.

4 hours. Simmer bulghur for 30 minutes until soft. Rinse

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1

• 600 g chickpeas • 100 g sesame- or peanut paste • 2 lemons • 3 cloves of garlic • 2 red onions

• • • • •

3 tomatoes 2 bell peppers 1 head of lettuce 100 g Balkan cheese 1 tablespoon of chopped green parsley

1 2

Check chickpeas, sprinkle the good ones in pot and fill it with water. Let swell best overnight.

Then next day strain chickpeas, add fresh water and bring to boil. Boil for 30 minutes until chickpeas are soft, then remove from flame. Let cool off, then strain and sprinkle in bowl.

Wash lemons, halve them and squeeze juice out. Peel garlic and mash it with salt. Mix sesame/peanut paste with lemon juice, mashed garlic and season with salt and ground pepper.

Thicn with water if needed, then mix it with chickpeas in bowl.

Dry tomatoes and cut them. Clean bell peppers, remove seeds and cut them in smaller pieces. Peel onion and cut it in thin noodles.

Rinse lettuce well and cut or tear it in smaller pieces. Divide lettuce in bowls, add chopped vegetables and sprinkle with flavoured chickpeas. Eventually sprinkle all with crumbled cheese and chopped green parsley.

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Light

summer lunches POTATO MUFFINS WITH DRIED TOMATOES INGREDIENTS: • • • • • • • • • • • •

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250 g boiled mashed potatoes 2 cups of all purpose flour 2 dl milk 100 g dried tomatoes 1 egg 50 g grated Parmesan 4 tablespoons of chopped oregano 3 tablespoons of olive oil 3 teaspoons of baking powder 2 cloves of garlic salt butter and breadcrumbs for baking moulds

HEALTHY RECIPES

DIRECTIONS:

1 2

Whip egg with olive oil, chopped tomatoes and garlic mashed with salt.

In another bowl sift flour with baking powder. Gradually add milk with oil mixed with egg, add Parmesan, mashed potatoes and oregano and stir batter well.

Divide dough into buttered and floury muffin moulds (cca 12). Put moulds on baking tin and place in hot oven and bake at 170 °C for 25 - 30 minutes.

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POTATOES BAKED WITH SPINACH INGREDIENTS: • • • • • • • • •

800 g potatoes 300 ml soy sauce 2 cloves of garlic several sprigs of thyme nutmeg salt, pepper 350 g frozen spinach oil for baking pan 150 g grated cheese

DIRECTIONS:

P

eel potatoes, wash them and cut in thin slices. Bring

soy cream to boil add mashed garlic, thyme leaves and season with nutmeg, salt ad pepper.Let spinach defrost.

Smeat baking pan slightly with oil and put a layer of potatoes in it. Sprinkle slightly with cheese and cover with spinach.

Continue this way until all ingredients are used. finish with top layer of potatoes, pour flavoured cream on it and finally sprinkle with cheese.Bake in preheated oven at 200 ° C for 45 minutes.

Thyme is used in many dishes from meat, fish and vegetarian dishes, as well as in mushrooms, dry fruits, sauces and soups.

It helps with cramps, rheumatism, bronchitis, increased body temperature, relieves coughing and stimulates digestion.

Potato dishes, spiced with the smell of the Mediterranean

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Tomatoes contain lycopene, which is one of the most powerful antioxidants.

BROCCOLI BAKED WITH TOMATOES AND MOZZARELLA INGREDIENTS: • • • • • • • • • •

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1 broccoli, 4 tomatoes, cca 200 g mozzarella (2 balls), 1 red onion, 2 cloves of garlic, olive oil, dried oregano, salt, ground pepper, fresh herbs for garnish

HEALTHY BODI EKO:RECIPES ZDRAVI RECEPTI

DIRECTIONS:

W

ash broccoli and boil it in salted water until soft. Chill it intensely in icy water, let drain and divide in small florets. Cut tomatoes and peeled onion in thin slices. Put a layer of broccoli, tomatoes and onion on oily baking pan, salt all slightly. Smear cca 2 tablespoons of olive oil mixed with mashed garlic on vegetables in baking pan. Sprinkle it with oregano and oil. Continue layering, salt and spice it. Place pan in hot oven and bake at 190 °C for 10 minutes.Strain mozzarella and slice it. Cover mozzarella with vegetables, sprinkl with ground pepper, sprinkle with oil and place back in hot oven for 8 minutes. Before serving sprinkle meal with chopped fresh herbs. Serve with wholemeal pastry.

PASTA WITH HERBS AND PINE NUTS INGREDIENTS: • • • • • • • • • •

500 g pasta (tagliatelle), 4 tablespoons of breadcrumbs, a small bucnh of green parsley, a sprig of fresh oregano, a small bunch of chives, 125 ml olive oil, 3 cloves of garlic, 60 g pine nuts, 60 g Parmsan, salt,

Due to its taste, oregano must not be left out in any pasta dishes.

It stimulates digestion making cooking creations easier to digest, additionally increases appetite and antimicrobial activity, inhibiting the growth of fungi and bacteria.

DIRECTIONS:

B

oil pasta in salted water, strain and store in warm place. Chop washed and drained tops well and stir them into breadcrumbs. Heat 3 tablespoons of oil, add mashed garlic, add nuts, breadcrumbs with herbs and salt. Brown for 5 minutes until breadcrumbs turns brown (it mustn't be hard). Remove pan from flame and peel it warm. Stir boiled pasta with left oil and herbal breadcrumbs. Sprinkle with grated Parmesan.

Simple & Tasty

Av cad

AVOCADO STUFFED WITH OLIVE SALAD INGREDIENTS: • • • • • • • • •

1 yellow bell pepper 200 g olives (black and green) 1 lemon 4 spoons chopped fresh herbs (parsley, basil, thyme, etc.)

4 ripe avocadoes 2 spoons olive oil salt pepper fresh parsley for decoration

DIRECTIONS:

1.

Wash and clean the pepper, briefly grill it and cut it small cubes.

Strain the olives and allow to drain away. Finely chopp them, pour in a bowl and sprinkle with lemon juice. Mix in the peppers and herbs. Place in a fridge to chill.

Wash the avocadoes, cut them in halves – lengthwise – and cautiously remove the pits. Place the avocadoes on the grill (pulp down) and grill for about 6-8 minutes. Smear them with lemon juice and season with salt and pepper. Fill it up with olive salad and sprinkle with chopped chives. Serve with bread or grilled potatoes.

2.

AVOCADO SALAD WITH BROWN RICE AND BEANS INGREDIENTS:

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• 500 g brown rice, • 2 ripe avocados,peeled and cut in cubes, • peel of 1 lemon, • 400 g drained sterilized red beans, • 1 big green chilli pepper (chopped), • 1 bunch of spring onion (chopped), • 75 g parched pine nuts, • 1 big bunch of coriander (chopped), • 2 tablespoons of olive oil HEALTHY RECIPES

DIRECTIONS:

B

oil rice and let it cool off. In bigger bowl mix avocado with lemon juice, beans, chilli and onion. Add rice, pine nuts and coriander. Sprinkle with olive oil and add lemon peel.

Salt it according to your taste, pepper and stir once more.

Serve salad cold.

GREEN & YELLOW XPLOSION OF TASTES INGREDIENTS: • • • • • • • • • • • •

2 tablespoons of vinegar, 2 tablespoons of lime juice, 1 teaspoon of agave syrup, 2 teaspoons of sesame oil, 2 teaspoons of extra virgin olive oil, a pinch of salt and pepper, 250 g of pasta of your choice, 1 medium avocado, cut into cubes 1 jalapeno, (optional) 2/3 cup of ripe mango, ¼ cups of chopped fresh mint, 2 shallots, cut into thin slices.

DIRECTIONS:

1 2 3

Prepare a dressing in a large bowl. Mix vinegar, lime juice, agave syrup, oil and salt.

Cook the pasta according to the instructions, be aldente.

Drain them.

Combine pasta, avocodo, mango, mint, shallot, and if desired, pour over with a prepared dressing.

Immediately serve.

SPICY AVOCADO CUCUMBER SALAD SESTAVINE: • • • • • • •

1 or 2 cucumbers (depending on size), 1 avocado, 1/2 small red onions, 2 tablespoons of hemp seed, a pinch of cayenne pepper, plain yogurt, lemon juice.

DIRECTIONS:

C

ut cucumbers, avocados and onions.

Putverything in a bowl. Sprinkle with hemp seeds and cayenne pepper. Sprinkle with yogurt and freshly squeezed lemon juice on top.

HEALTHY RECIPES

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Fresh & juicy MANGO SALAD INGREDIENTS:

• • • • • • • • • • • •

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HEALTHY RECIPES

1 big solid mango, 2 ripe pears, 1/4 iceberg lettuce, severa leaves of endivia, 1 small red onion, 1/2 lemon, 1 lime, 2 teaspoons of dijon mustard, 2 tablespoons of olive oil, 1 teaspoon of dark mustard seeds, salt, pepper

DIRECTIONS:

P

eel mango, cut out stone, cut pulp in noodles and sprinkle them in a bowl. Add finely torn lettuce and endivia and chopped onion. Peel pears, halve them, cut out cores and slice pears, sprinkle them with lemon juice and add to mango. Squeeze lime juice out, mix it with mustard, oil , salt and pepper, pour over salad and toss.

Sprinkle with mustard seeds.

salads TIP:

200 g of rice can be used instead of pasta.

MEDITERRANEAN SALAD INGREDIENTS: • • • • • • • •

250 g boiled pasta (penne), 4 spring onions cut in thin strips, 100 g black olives,stoned, halved, 1–2 mid sized grated courgette, 400 g canned tuna, 15 g chopped dill, lemon juice 4 tablespoons of olive oil

DIRECTIONS:

M

ix all ingrediets (except pasta) in bowl, add cold pasta, stir well and season with spices. Tip: 200 g of rice can be used instead of penne.

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Ayurvedic menu Menu and photos prepared by: MITJA BITENC, chef of the Vedic cuisine, director and head of the vegetarian restaurant Radha Govinda in Slovenia

KITCHARI -

VEGETABLE RISOTTO WITH LENTILS AND VEGETABLES PREPARATION TIME: 45 MIN

INGREDIENTS: • • • • • • • • • • • • • • • •

1 tablespoon ghee – clarified butter 1 cinnamon stick 1 bay leave 3 cloves ½ teaspoon caraway ½ teaspoon ground coriander pinch asafoetida powder (onion substitute) small piece fresh ginger root ½ teaspoon turmeric 1 dl rice 1 dl mung dal 1.5 l water 100 g cauliflower 80 g carrots 1 teaspoon salt parsley

DIRECTIONS:

Sort mung dal, then rinse and drain together with rice. Wash, clean and chop vegetables. In a saucepan, warm the ghee or vegetable oil, add cloves, bay leaves and cinnamon. Add

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caraway followed by ginger. Sauté for a minute. Add ground coriander and asafoetida, stir and add diced carrots and cauliflower florets. Then add mung dal and rice and sauté.

Add water and turmeric and bring to a boil. Reduce heat to a medium- low and simmer partly covered for 30-40 minutes (cook mung beans a little longer; lentils take less time to cook), until everything is tender.

Add lemon juice and butter and simmer until the liquid dries up.

Season with parsley and salt, and then gently stir with a fork.

Kitchari is extra delicious when served with salad and yoghurt cucumber sauce – raita.

According to the science of Ayurveda, cucumbers cool down and freshen the body, that's why raita is perfect for hot summer days. You can add peas, coriander leaves or parsley to taste.

PURIS –

DEEP FRIED PUFFED BREAD Making puris is pure joy – small dough circles puff up like balloons while frying in hot ghee – while eating them is pure pleasure. They are delicious and crisp and a perfect dish for every meal.

PREPARATION TIME: 15 MIN

INGREDIENTS:

• 250 g 'black' T-1100 or T-1600 flour, 100 g whole-grain flour • ½ teaspoon salt • 1 tablespoon butter or ghee • 175 ml warm water • ghee or vegetable oil for frying

DIRECTIONS:

Sieve the flour in a bowl, add salt and a tablespoon of soft butter. Add little water at a time and knead with buttered hands for 5-8 minutes to form smooth and a little stiff and tight dough.

Heat ghee or vegetable oil in a karahi, kadai, wok or frying pan over medium heat. Butter the counter or a rolling board with a few drops of ghee (don't use flour, because it will burn during frying), make 16 small balls and roll them into thin circular shaped discs.

KHIRA RAITA

YOGHURT CUCUMBER SALAD

INGREDIENTS:

• • • • • • •

½ teaspoons caraway 2 medium cucumbers 300 ml yoghurt ½ teaspoon Garam Masala ½ teaspoon salt ½ ground black pepper pinch asafoetida (optional)

PREPARATION TIME: 15 MIN

DIRECTIONS:

Dry roast caraway seeds and grind them. Wash and peel cucumbers. Cut them from back and top to remove bitterness.

Shred cucumbers on the medium sized holes of the metal grater. Drain excessive moisture from the shredded cucumbers and mix with other ingredients.

Place in refrigerator before serving.

When ghee starts to smoke, reduce heat.

Carefully, so you don't burn your fingers, lower one puri at a time into hot ghee. It will rise to the surface in a few moments, and sizzle. Keep pressing it down gently with a skimmer, until it puffs up like a balloon. Turn it over and fry the other side for a few seconds until golden brown.

Take the puri out and put it in a colander or on a tissue paper. (As you get more skilled, you can try frying more than one puri at a time.).

Similarly deep fry the rest of the puris.

Hot puris are delicious and go well with every dish. They make a tasty snack when served with apple puree, honey, jam or fresh cheese.

HEALTHY RECIPES

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Sweet

Vegan Summer

APPLE SOUP WITH OATMEAL MEDALLIONS Recipe by Vegan Initiative

4 PLATES OF SOUP

INGREDIENTS:

• 1.5 -2 kg apples (depending on the amount of peels; sour apples are the best choice, Bramley apples in particular) • 100 g oat flakes (or 50 g flakes and 50 g oat meal/ coarsely ground flour) • 100 ml almond or hazelnut milk • 2 tablespoons sugar • 1 tablespoon coconut fat • ½ teaspoon cinnamon powder • ½ teaspoon cloves or 2 pieces star anise

DIRECTIONS:

1 For breakfast or as a dessert after lunch

In a bowl, mix oat flakes and oat meal. If you use only flakes, mix half in a blender. Add cinnamon and sugar, then almond or hazelnut milk. Leave it to rest for 2 hours or more.

In a pan, melt coconut fat, add to oats and mix well. Use the same frying pan for baking medallions.

Scoop small heaps of mixture (the size of a walnut) with a spoon and carefully lower them into the pan. Bake over medium heat for 3-4 minutes, until the crust becomes golden brown. Turn the medallions and press down lightly to flatten. Bake for 3 more minutes.

Medallions must be crisp on the outside and soft on the inside.

Peel the apples, chop and put in a pot. Add 1-2 dl water, cloves or star anise and simmer on low temperature for 15 minutes until apples are tender. Remove spices and blend the apples with the immersion blender until smooth. Apple soup with medallions can be served hot or cold.

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PANCAKES WITH CREAM AND ICE CREAM Recipe by Sara Cufer

INGREDIENTS:

DIRECTIONS:

Cream (aquafaba) Drain a can of chickpeas and reserve the liquid. Put into a mixer and whip on the highest speed. Add up to 100 g powdered sugar (to taste). Whip at least 5 minutes until stiff peaks start to form (or until firm enough and to your liking). Add a teaspoon of vanilla extract (optional).

Ice Cream Cut 2-3 bananas into small pieces in put them in a freezer for at least an hour. Place them in a blender, add 3-4 teaspoons of cocoa powder and mix until the mixture looks like ice cream. Put

into plastic container and store in the freezer.

Pancakes In a large bowl, mix all the ingredients for pancakes until smooth. If milk is very sweet, add less sugar. In a pan, heat oil over medium heat and bake the pancakes. When pancakes are still warm, put a scoop of ice cream, cream and other toppings of your choice on ¼ of each pancake. Fold in half and roll in the form of ice cream cones.

• • • • • • • • •

1 ½ cups flour 1-3 tablespoons sugar 1/3 teaspoon salt 2 1/3 cups almond (or other plant) milk 1 tablespoon melted margarine 1 teaspoon vanilla extract cream ice cream almonds, cookies, fruit, chocolate …

COCONUT LEMON COOKIES Recipe by Vegan Initiative

FOR 25 COOKIES

INGREDIENTS: • • • •

100 g coconut flour (dried and ground coconut flesh) 45 g coconut sugar 35-40 ml lemon juice 20 g coconut oil

DIRECTIONS:

In a bowl, mix together all the ingredients. Mould the base into a ball and roll or press it till it is 10-15 mm thick. With a little model for cookies cut out individual cookies. You can also roll the dough into balls and gently press them down. Preheat the oven to 50 degrees C. Place on a baking tin and put in the oven for 2 hours to dry. (If the cookies are bigger, leave them in the oven for 3 hours).

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Delicious

LCHF (LOW CARB HIGH FAT) CHOCOLATE CAKE Recipe by Natasha Ravnikar

Erythritol is a natural sugar substitute. It occurs naturally in pears, melons and mushrooms.

BAKING PAN (DIAMETER 17 CM)

INGREDIENTS:

Cake: • 300 g green zucchinis • 3 eggs • 50 g melted butter • 100 g ground almonds • 40 g finely ground coconut flour • 30 g unsweetened cocoa • 100 g erythritol • 1 teaspoon bicarbonate of soda Cream filling: • 250 g unsweetened chocolate • 250 g whipping cream Chocolate frosting: • 70 g unsweetened chocolate • 50 g whipping cream

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DIRECTIONS:

1 2 3

Thinly dice zucchinis. Mix with eggs and melted butter in a mixer to get a thick batter.

Add all the other ingredients and mix. Pour into a round pan and bake for 20 minutes at 180 degrees C. Leave it to cool completely.

Prepare chocolate cream filling: whip the cream. Melt chopped chocolate in a bowl placed over a pan of simmering water. When it cools a little, slowly add to the whipped cream, beating with the mixer. Put in the refrigerator for at least 1-2 hours to cool.

When the cake is cool, cover with the frosting: Melt chocolate and cream in a bowl placed over a pan of simmering water.

Pour the frosting over the top of the cake and decorate it with chocolate sprinkles or nuts. Cool. The cooler, the better.

4 5

Desserts FLOUR-FREE AND SUGAR-FREE CHOCOLATE SLICES Recipe by Natasha Ravnikar

BAKING PAN DIMENSION: 19X22 CM

INGREDIENTS:

Cake: • 30 g finely ground coconut flour • 20 g ground almonds • 2 eggs (separate egg white from yolk) • 6 egg whites • 6 tablespoons boiling water • ½ bag baking powder • 15 g unsweetened cocoa powder • 70 g erythritol Dairy filling (mixed in a bowl): • 400 g cream cheese • 100 g whipping cream • 100-120 g erythritol Chocolate filling (melt chocolate in a bowl placed over a pan of simmering water or in a microwave): • 100 g unsweetened dark chocolate • 40 g butter Chocolate frosting (melt chocolate in a bowl placed over a pan of simmering water or in a microwave): • 100 g unsweetened dark chocolate • 80 g whipping cream

DIRECTIONS:

1 2

Preheat the oven to 175 degrees C. Line a baking pan with baking paper.

Mix coconut flour, almonds, cocoa powder, erythritol and baking powder.

Beat the egg whites.

In a small bowl, mix egg yolks and hot water. Add the thick mixture to the dry ingredients.

Add beaten egg whites to the batter and fold them in gently.

Pour in the baking pan and bake for approximately 20 minutes. Insert a toothpick in the centre – if it comes out clean, the cake is done.

Leave it to cool then cut in half horizontally.

3

4 5

7

For dairy filling, mix cream cheese, whipping cream and erythritol. For chocolate filling, melt 100 g of chocolate and 40 g of butter, and stir.

Assemble a layer cake: place one layer of cake on a plate/cake stand. Top with ½ dairy filling, then with chocolate filling, using knife or spatula to spread evenly. Put it in the fridge for a few minutes for the chocolate to set, and then add the other half of dairy filling and top with the other layer of cake. Finish with chocolate frosting, made from chocolate and cooking cream.

8

6

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LOW-CARB CHERRY DUMPLINGS WITH ALMOND DRESSING Recipe by Natasha Ravnikar

FOR 7 DUMPLINGS INGREDIENTS:

• 250 g quark • 1 large egg • erythritol • 10 g Indian plantain • 40 g almond flour • 50 g coconut flour Ingredients for almond dressing: • 40 g butter • 5 tablespoons ground almonds • 1 tablespoon erythritol

S

DIRECTIONS:

1 2

In a bowl, mix together eggs, quark and erythritol. Add all other ingredients and stir well.

Set aside for 10 minutes.

Roll the dough into balls then push each ball flat between your palms so it's large enough to enclose cherries. 'Bathe' the cherries in erythritol, put a few in the centre of the flattened dough, then seal the dough around the cherries tightly and roll into balls again. If the dough doesn't stick together, wet your hands and smooth gently.

Bring a pot of water to boil and reduce the heat to low simmer. Put the dumplings into the water and cook for about 10 minutes.

In a medium frying pan, melt butter, add ground almonds and erythritol and cook on medium heat for about 2 minutes.

Dumplings are done when they rise to the surface. Remove from the pot with a slotted spoon or skimmer and allow to drain well on paper napkins. Top dumplings with almond dressing and serve.

3 4 5

okovi, ki se pretakajo v njih, so najbolj idealen izotonik. Vsebujejo vse minerale, encime in vitamine, ki rastlino ohranjajo v dobri kondiciji. Zato so najprimernejša hrana tudi za nas.

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Dumplings contain very little carbohydrates and are suitable for those who are on a low-carb or ketogenic diet. The filling can be made of virtually anything: fresh blueberries are simply delicious.

Delicious Vitamin

SPREADS

BEAN SPREAD INGREDIENTS: • • • • • • •

small tomatoes 1 teaspoon of olive oil Salt ground black pepper 1 can of sterilized white beans (400 g) 1 lemon 1 sprig of fresh marjoram

DIRECTIONS:

1

Cut the tomatoes in half and put them on the baking tray. Lightly sprinkle with oil, salt, pepper and bake in the oven heated to 200 °C, for about 8 minutes.

Drain the beans and mix them roughly or crush them with a fork. Grate peel of lemon (1/2 teaspoon), then chop it and squeeze the juice. Take the marjoram leaves and cut it into pieces.

Mix the marjoram, lemon bark and juice into the mixed beans. Add the salt and pepper as needed. Spread on the white bread and put roasted tomatoes on the top.

2

3

Za zajtrk preizkusite slastne domače namaze, začinjene z vitamini.

Pri pripravi vam lahko pomagajo najmlajši.

Try with vitamdelicious hom emade spreads spicedlp you ins for breakfast . Your kids can he prepare them.

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APPLES WITH CARROT SPREAD INGREDIENTS: • • • • •

2 carrots 1/2 lemon 2 cloves of garlic 1 sprig of basil 3 tablespoons of mayonnaise 1 teaspoon of sugar Salt ground pepper 4 apples

• • • •

DIRECTIONS:

1

Clean the carrots, rinse them and grate

them. Put it in a bowl and add lemon juice.

Chop the garlic, chop the herbs finely and add to the carrot with the mayonnaise.

Mix, flavor with sugar, salt, ground pepper, stir again and put in a fridge Wash the apples, cut them into quater pieces. Fill them with chilled spread and decorate with herbs.

2

3

4

WATERCRESS SPREAD WITH NUTS SESTAVINE:

• 50 grams of walnuts • 100 grams of watercress • 100 grams of butter • 250 grams of soft curd • 1 tablespoon of olive oil • Salt • white pepper • watercress and tomatoes for decoration

DIRECTIONS:

1

Cut walnuts roughly. Rinse the

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HEALTHY RECIPES

watercress briefly, let it drain in the strainer and cut it.

Let the butter soften, cut into pieces and put in a bowl. Add curd, olive oil and mix it.

Add walnuts and watercress, add salt and pepper and mix well.

Put the spreads on the slices of bread, decorate with watercress, the tomato pieces and serve.

2

3

FENNEL SPREAD INGREDIENTS: • • • • • • •

1 bulb of fennel 2 tablespoons of lemon juice 2 tablespoons of oil 200 g of low fat cream cheese half a bunch of chives salt coarsely ground black pepper

DIRECTIONS:

1

Cut the fennel into slices, sprinkle with lemon juice and squeeze it lightly. Place the fennel on a plate, sprinkle with oil and put it in the oven. Bake at 200°C until it is soft, about 15 minutes. Then let it cool down.

Put the roasted cold fennel into the blender and mix into a coarse mash. Put the fennel into the bowl and mix with cream cheese. If the mixture is too dense, add a spoon of lukewarm water.

Rinse the chives, drain, chop and add to the spread.

Finally add salt and coarsely ground pepper and let it cool out for a moment.

2

3

CHIVE SPREAD INGREDIENTS:

Ena skodelica: • 1 bunch of chives • 1 tablespoon of walnuts • 1/2 tablespoon of lemon juice • 1 teaspoon of lemon peel • 150 g of fresh cheese • 1 Greek yoghurt • Salt • freshly ground white pepper • chives or pesto and bread for serving

DIRECTIONS:

1 2

Chop the chives and walnuts. Mix together chives, walnuts, lemon peel and lemon juice.

Mix the fresh cheese with yogurt. Add the chives mixture, add salt and pepper and stir. Spread on the fresh bread (focaccia).

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Refresh yourself Healthy summer cocktails (instead of caloric sweet cocktails)

PINK GINGER LEMONADE INGREDIENTS:

• 2 tablespoons of fresh raspberries or strawberries, • 2 cups of water, • teaspoon of ground ginger, • 1 freshly squeezed lemon, • sea salt, • 1 tablespoon of honey.

DIRECTIONS:

S

oak the strawberries for 2 to 8 hours in 2 cups of water. Put all the ingredients in an electric mixer and stir until smooth. Add ice cubes before you serve.

FRUIT MIX WITH GREEN TEA INGREDIENTS:

• 2 cups of frozen unsweetened mixed fruit (best pineapple and peach), • 1 cup of cold unsweetened green tea, • 1 tablespoon of honey, • 1 tablespoon of lemon juice.

DIRECTIONS:

M

ix the fruit, tea, honey and lemon juice in a mixer until smooth.

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ROSEMARY LEMONADE INGREDIENTS:

• 3 large cucumbers, • 1 tablespoon of chopped fresh rosemary and 4 twigs for decoration, • 1 cup of water, • ½ cup of lemon juice, • 3 tablespoons of agave syrup.

MINT ICE TEA WITH ORANGE

DIRECTIONS:

C

ut 12 thin slices of cucumber.

Peel and chopp the ramaining. Put cucumbers into a multipractic, add rosemary and mix all ingredients together into cucumber puree. Put it through the strainer into a large jug.

Add water, lemon juice, agave syrup and stir until agave syrup is dissolved. Decorate with cucumbers and rosemary twigs.

INGREDIENTS: • • • • • • •

1 tablespoon of green tea leaves, a cup of water, 2 teaspoons of coconut sugar, half a cup of orange juice, 2 teaspoons of fresh lemon juice, 2-3 twigs of mint, ice.

DIRECTIONS:

F

ill the teapot with water and add green tea leaves, mint leaves and sugar. After boiling, cook for another minute. Let it cool. Fill a large glass with ice. Then pour half a cup of orange juice and half a cup of prepared tea over the ice. Add a teaspoon of lemon juice and a mint for decoration.

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CRESPELLE ITALIAN PANCAKES

FAST & HEALTHY

INGREDIENTS: • • • • • •

1 packing of frozen leafy spinach, olive oil, 1 packing of mozzarella cheese, 2 cloves of garlic, grated Parmesan, salt

bites

DIRECTIONS:

B

rown chopped garlic on hot oil, add defrost spinach, salt and stew until soft. Cover pancake with spinach, cut mozzarella and grated Parmesan. Grill shortly. You can also roll pancakes up, sprinkle with Parmesan and put under grill for a while.

PANCAKES WITH CHEESE AND COURGETTE INGREDIENTS: • • • • • • • • •

250 g plain flour 1 sachet dry yeast 20 ml milk 2 eggs nutmeg 150 g zucchini pulp 150 g smoked cheese 6 zucchinis, 1 handfull spring herbs (marjoram, basil, chives, etc.)

DIRECTIONS:

1

Peel off two zucchinis, cut them in small cubes and steam them until soft (cca 10 minutes). Mash them with fork into puree. Cut the remaining

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unpeeled zucchinis in thin slices and steam for about 3-5 minutes.

Mix the flour and yeast, add milk, egg, zucchini puree, season with salt and ground nutmeg and mix well into smooth dough.

Fry the pankaces in oil and place them on an absorbent paper to get rid of the excessive oil.

Create small towers from the pancakes onto the baking sheet.

Inset zucchini and cheese slices and herbs in between the pancakes.

Place in a pre-heated oven and bake at 200°C for a few minutes until the cheese melts.

2

3 4

GRATINATED TROPICAL FRUIT WITH CHEESE INGREDIENTS: • • • • •

250 g pawpaw pul, 250 g pineapple pulp, 150 g natural rice, 150 g rocket, 120 g cream cheese Philadelphia (or garvais), 1 egg, 1 stem of lemon grass, 2 tablespoons fo sweet chilli sauce, 1 tablespoon of sunflower oil, ground pepper, salt

• • • • • •

DIRECTIONS:

1

Rinse rice with cold water, sprinkle it saucepan, add

water, salt it and boil until soft.

Strain and let drain. Rinse rocket, sprinkle in boiling salted water and simmer shortly. Let drain and mix 2/3 of rocket with egg and cream cheese in blender, season slightly with salt and pepper.

Slice pineapple and pawpaw and stir them with boiled rice.

Add chopped lemon grass, chilli sauce and left rocket and fill prepared mixture into slightly oily baking bowl. Divide cheese cream on rice mixture, place bowl in hot oven and bake at 220 °C a for cca 6 – 8 minutes.

2

BEANS ON SAGE

Fagioli all´uccelletto – Toscan traditional meal

INGREDIENTS: • • • • • • •

3 cans of white beans in salty pickle, 2 cloves of garlic, 4-5 leaves of sage, 5 tablespoons of olive oil, 2 tablespoons of tomato concentrate, small sprig of rosemary, salt

DIRECTIONS:

S

train beans and rinse them several times under cold running water. Stir thoroughly, salt, add tomato concentrate and bring to boil. Brown chopped garlic on hot oil add chopped herbs and rinsed beans.

Traditional Tuscan meal

Pumpkin

PUMPKIN CREAM SOUP INGREDIENTS: • • • • • • • • • • • • •

700 g peeled pumpkin, 1 onion, 2 cloves of garlic, 200 g carrot, jucie of 1 orange, 1 dice of vegetable bouillon, 1 tablespoon of oil, 1 tablespoon of butter, 100 ml cream, pumopkin seeds, roasted bun, salt, pepper

DIRECTIONS:

B

rown chopped onion, chopped carrot, chopped garlic, pumpkin cut into pieces on hot butter in pot, stir constantly. Add 0,75 l of water, orange juice, dice of bouillon, and simmer for cca 30 minutes. Remove from flame, mix with blender, bring to boil again, salt and pepper.

Eventually add cream. Serve with pumpkin seeds and roasted bun.

Party

PUMPKIN RISOTTO

The pumpkin can be served cooked (puree), roasted or in the form of juice from freshly collected fruit.

INGREDIENTS: • • • • • • • •

350 g rice, 3 shallots, 70 g butter, sage leaves, a galss of wine, 1 l stock, 1 pumpkin cca 20 cm in diameter, grated Parmesan

DIRECTIONS:

1

Cut pumpkin top off , remove seeds and bake at 180 °C for 15 minutes in preheated oven. Let cool off, houge part of pulp out - cca 250 g. Place pumpkin back in oven and bake for next 30 minutes -it must stay solid.

Brown chopped shallot and several sage leaves on half of butter in pot.

Remove sage, add pulp cut in cubes and fry for 3 minutes. ADd rinsed rice, stir, when rice gets glossy, baste with wine and let evaporate. Add small part of stock, stir constantly, when stock evaporates, add another part of stock.

Simmer for 20 minutes. Add left butter and grated Parmesan.

Fill pumpkin with rice mixture, pour butter (previously used for frying sage) over and sprinkle with Parmesan.

2

3

POTATOES BAKED WITH PUMPKIN AND SPINACH INGREDIENTS: • • • • • • • • • • • • • •

40

400 g potatoes 400 g pumpkin 250 g frozen spinach 1 onion 2 cloves garlic 1 egg 230 ml cream 1 teaspoon fennel seeds 1 teaspoon ginger 1 teaspoon garam masala 1 pinch chilli 200 g grated Eidam cheese salt 1 spoon oil to grease the tin

HEALTHY RECIPES

DIRECTIONS:

1

Peel off the pumpkin, potatoes, onion and garlic and cut all in thin slices.

Allow the spinach to defrost and squeeze out all the excessive water.

Brake the egg in a bowl, pour in the cream and whisk thoroughly. Add chopped onion and garlic, all the spices and mix.

Smear the casserole with oil and lay it up with slices of potatoes. Make another layer with spinach and pumpkin. Repeat the process until you finish all the ingredients. Do not forget to season each layer with salt! Place the shredded cheese on top, pour over the cream mixture and place the casserole in a pre-heated oven. Bake at 180°C for approx. 40 minutes.

2

3

SQUASH OMELETTE INGREDIENTS (FOR 2 PERSONS): • • • • • • • •

800 g squash/pumpkin, 2 onions, 2 tablespoons of oil, salt, ground pepper, 8 eggs, a pinch of grpound paprika, handful of chopped green parsley, • 2 tablespoons of butter

DIRECTIONS:

1 2

Halve pumpkin and gouge seeds out. Peel pumpkin pulp and cut it in segments. Peel onion and cut in slices.

Heat oil in saucepan and brown onion with pumpkin in saucepan. Salt and pepper vegetables, baste with wine and stew for 10 minutes.

Break eggs in bowl, salt them, add spice and green vegetables and whip.

Heat half of butter on pan and spread half of vegetables on it. Pour half of eggs on it and bake until eggs shrink. Prepare also the second omelette this way. Then halve both omelettes and serve.

3 4

FRIED PUMPKIN INGREDIENTS: • • • • • • • • • • • •

800 g pumpkin, 2 small red onions, 4 cloves of garlic, oil for frying, 1 teaspoon of coriander seeds, 1 teaspoon of caraway, 4 tablespoons of chopped coriander leaves, 250 ml coconut milk, salt, 100 g cashew nuts, grated peel of 1 lime, lime segments for garnish

DIRECTIONS:

1 2

Cut pumpkin in dices 2x2 cm big.

Peel and chop onions and garlic coarsely.

Heat oil in wok and brown pumpkin in it.Add garlic with onion and brown for next 2 minutes.

Sprinkle roasted onion with coriander seeds, caraway and half of coriander leaves. Add coconut milk, salt and stew under cover for cca 15 minutes.

When pumpkin is soft, add carhew nuts and heat together.

Sprinkle each portions with grated lime peel, left coriander and roasted lime segments.

3

4

Vegetable

for lunch or dinner

WATERCRESS CREAM SOUP INGREDIENTS: • • • • • • • • • •

1 onion 4 spoon of butter 2 spoons of flour 750 ml vegetable broth 250 g sour cream 1 bowl of watercress salt ground white pepper 1 spoon of ground sweet pepper 4 slices of toast

DIRECTIONS:

1

Peel an onion, chop into small pieces and fry for a while in a pot with two spoons of butter. Sprinkle it with flour and prepare a roux.

Add a cold broth step by step and keep stirring. Bring to a boil and boil for about 20 minutes.

Add watercress leafs, sour cream, salt and pepper and heat it for a while.

Let the rest of the butter melt in a pan and mix it with sweet pepper. Grease the bread slices with sweet pepper butter and bake them on the pan on both sides.

Then cut them into small croutons and serve with soup.

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HEALTHY RECIPES

Full of tas

t e and love.

dishes CARROT GRATINATED WITH LEEK AND POPPY INGREDIENTS: • • • • • • • • • •

600 g carrot 400 g leek Salt Juice of 4 oranges 2 tablespoons of honey 2 cloves of garlic Handful of fresh herbs (sage, rosemary,thyme,...)

Ground pepper Olive oil for baking bowl 1 tablespoon of poppy

DIRECTIONS:

1 2 3 4

Clean carrot and leek. Cut carrot in slices, cur leek in chunks. Sprinkle carrot in boiling salted water and boil for 5 minutes. Strain and let drain.

Mix orange juice with honey and mashed garlic. Salt and pepper it.

Spread carrot and leek with herbs in oily baking bowl and baste with prepared dressing. Cover bowl with tinfoil and place in hot oven.

Bake vegetables at 180 °C for 20 minutes. Remove tinfoil, sprinkle with poppy and bake until golden.

NEW POTATOES WITH AVOCADO, CURD AND TOMATOES INGREDIENTS: • • • • • •

1000 g New potatoes Salt 2 avocados 1/2 lemon 2 spoons of olive oil 250 g cherry tomatoes

• 2 spring onios • 2 cloves of garlic • 250 g curd (cottage cheese) • 2 spoons of chopped chive

DIRECTIONS:

1

Well cleansed potatoes boil in salted water. Half avocados and use a spoon to get rid of the seed and the peel. Dice the avocado, put into a bowl and add some drops of a fresh lemon juice and oil, salt and stir all together.

Cut cleansed cherry tomatoes into halfs and add to avocado. Cut rinsed spring onions and add together with crushed garlic into the bowl.

Once boilded, cut the drainded and cooled potatoes into smaller pieces and stir carefuly with another vegetable, add salt if needed.

Serve in bowls or small plates. In the end add some curd (cottage cheese) and chive on the top.

2 3 4

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HOT COCONUT SOUP WITH TOFU INGREDIENTS: • • • • • • • • • • •

250 g smoked tofu, olive oil, 1 smaller red onion, 2 bigger carrots, 2 petioles of celery, 1-2 chilli peppers, 1 tablespoon of turmeric, 500 vegetable stock, 400ml of coconut milk, 200g of compoted mango, 2 spring onions

DIRECTIONS:

1 2 3

Cut tofu in slices and brown it on small amounts of oil in pan. Take it out and cut in small pieces.

Peel onion and cut in segments. Clean carrot and celery and cut in small pieces.

Chop chilli pepper.

Brown onion with chilli pepper, carrot and petiolate celery on hot oil. Powder all with turmeric, stir, add stock and coconut milk. Simmer soup for 10 minutes.

When carrot is soft, add cut mango, chopped spring onion and roast tofu to soup. Season soup with salt and pepper, heat and remove from flame.

4 CAULIFLOWER CURRY DIRECTIONS:

INGREDIENTS: • • • • • • • • • •

larger cauliflower salt 2 onions 4 spoons of oil 3 spoons of curry 200 ml of cream 3-3 spoons of flour 1 red pepper 20 g of butter fresh parsley leaves

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HEALTHY RECIPES

1 2 3 4

Clean the cauliflower, wash it, divide it into small rosettes and cook in a sufficient quantity of salted water until is almost soft.

Peel the onions and cut them finely. Sprinkle it on warmed oil, add curry, lightly season, add about 100 ml of lukewarm water and salt. Mix and stir for about 15 minutes.

Smooth the flour in sweet cream and pour it into a creped base. Good stir and cook for at least 5 minutes.

Clean the red pepper, chop it into small cubes and pour it over the melted butter. Put the boiled cauliflower and the chilli peppers into the sauce, mix carefully and boil over. Serve with rice or pasta decorated with several sprigs of parsley.

CARROT WITH KOHLRABI INGREDIENTS: • • • • • • • •

400 g carrots 400 g kohlrabi 400 g courgette 100 g butter Parsley 100 g parmesan Salt brocoli for decoration

DIRECTIONS:

1 2

Cut cleansed carrots into 1,5 cm wide pieces. Peel kohlrabi and slice them. Kohlrabi leafs put aside for later.

Cleansed courgette cutinto into 1,5 cm wide pieces (don‘t peel them, only if you have an older one). Put carrots and kohlrabi into salted boilng water. Under a lid boil for 8 minutes.

Add cutted courgette and cook together for another 8 minutes, then let the vegetable drain. Melt butter in a pan, add chopped parsley and kohlrabi leafs and roast slightly.

Pour this dressing over the vegetable and split on prepared plates. Spread parmesan over ach serving. We serve this dish as a fast veggie dinner with potatoes or french fries.

3 4

TOFU IN COCONUT MILK INGREDIENTS: • • • • • • • •

1 piece of ginger 2 chilli peppers 1 stem of lemon grass 1 big can of coconut milk (400 ml) 2 spoons of fish sauce 2 peppers 1 Tofu (200 g) green herbs

DIRECTIONS:

P

eel up ginger, then chop it into small pieces by a sharp knife. Take chili peppers, get rid of seeds and chop into thicker pieces. Add ginger and chilli into a hot oil (4 spoons) in a pan. Beat lemon grass up by your fist, cut it longitudinally and chop it into small pieces. Add it into a pan and leave it roast . Pour it with coconut milk and add a fish sauce and leave it boil for a while. Clean peppers and chop it into thicker pieces. Put them into the pan as well.

Cut tofu into pieces and add it into Wok pan together with chopped herbs. Stir for a while and it´s done.

HEALTHY RECIPES

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