Simple Foods by linaskitchen_dubai

SIMPLE FOODS A S E L E C T I O N O F M Y FAV O U R I T E RECIPES

LINA HARIRI

Chapter 1

INTRODUCTION

DEDICATION

To my wonderful and understanding husband. Thank you for always being there for me and for encouraging me to write this book. I know it canâ&#x20AC;&#x2122;t be easy living with me and my food habits.

FOREWORD Fruit & Vegetables Of course we all know that fruits and vegetables are very healthy and play an important role in the prevention of many diseases. Five servings of fruit and vegetables are to be served every day, it is often said. This may seem impossible at first glance, but it is not as hard as you think. My tips will show you how you can easily integrate fruits and vegetables into your nutritional plan and thus improve your health. Fruits and vegetables provide important vitamins, antioxidants and fibre as well as minerals and trace elements. In addition, most fruits and vegetables are low in calories and low in fat. Fruit contains a high percentage of water and is therefore ideal to assist you in your liquid intake at breakfast. It would, of course, be easy to get the breakfast portion of fruits and vegetables in the form of industrially produced juices, but it is always better to eat fruit and vegetables in its most natural form to ensure that the vitamins and minerals contained can be absorbed by the body.

Buy only fresh fruit or fruit mixes that are non-sugared and frozen. For example, green leafy vegetables reduce the risk of diabetes and apples promote intestinal health. Nutrition plans with at least five servings of fruit and vegetables per day are recommended. One portion corresponds to 1 piece of fruit, ie an apple or a pear, a tomato, etc. For berries, peas, salads, sliced vegetables, etc., 120 to 130 g are considered as one serving each. Another way to improve the flavour of the vegetables is to season them with fresh or dried herbs. This makes the vegetables so delicious that you can not stop them. For example, try your vegetables with chives, dill, oregano or parsley. Also herbs of Provence or another herbal mixture taste great with vegetables. If you prefer hot food, you can season with some pepper or chilli. Also olive oil, organic butter or balsamic vinegar can be combined well with your vegetables. In addition, you can add small chopped nuts of all kinds.

Water Depending on the ambient temperature and humidity, the body loses over night in sleep up to a litre of water over sweat and breathing air. Therefore, it is not only important to air the bed and bedroom in the morning, but also to replenish the lost liquid at breakfast. Coffee, tea, water or juice? A glass of water to start the day is always recommended. So coffee or tea? The decision is simple: what do you like? An espresso certainly does not cover your fluid requirements! It is recommended to take at least half a litre of additional liquid for breakfast.

How can wheat flour be replaced? The common wheat flour has 83 g of carbohydrates per 100g. Surprisingly, however, there are a variety of flours on the market that contain less than 20 g of carbohydrates per 100g.

Coconut Flour Coconut flour has a pleasantly nutty flavour, contains only 4g of carbohydrates per 100g. Place the coconut flakes in the stand mixer or food processor and grind until a fine flour has been produced. In addition, it is rich in fibre. Since coconut flour is very absorbent, wheat flour can be replaced to a ratio of 1:5. That means 20g of coconut flour can be used instead of 100g of wheat flour without changing the remaining ingredients in the recipe. Soya Flour Soya flour also has a distinctive, nutty flavour and is suitable for cakes, pancakes or breads alike. It also has a binding effect, so eggs can be replaced with it. In smaller quantities soya flour even improves the baking properties. However, it is only suitable as a supplementary flour and not as a complete substitute for wheat flour. So you can not simply take a conventional recipe and replace the wheat flour with soya flour. Almond Four This is my favourite. Not to be confused with ground almonds, because these are much more fatty and have more calories than the de-oiled almond flour. Almond flour gives your pastry a delicate nutty flavour and is not only suitable

for baking brownies, you can also use it for hearty quiches or pancakes. You should also make sure that almond flour is also quite dry and thus absorbs a lot of liquid.

Healthy Sweeteners A healthy diet is the dream of many people. The selection of healthy sugar substitutes is not as small as you might think. Healthy here means that the presented sweeteners in moderate quantities do not involve any health disadvantages. On the contrary, many of the healthiest sweeteners are a genuine healthy substitute of plant origin. Healthy sugar substitute Without sugar life is only half as beautiful. Unfortunately, the ordinary white sugar has nothing but disadvantages. And a conventional sugar substitute such as sweeteners (aspartame & co) is not much better either. How wonderful it would be if there was a HEALTHY sugar substitute of vegetable origin or - even better - a whole series of healthy sugar alternatives!

Coconut Blossom Sugar The coconut blossom sugar is extracted from the flower nectar of the coconut trees. It is thickened in a traditional way, dried and ground. In addition, the coconut blossom sugar is said to have a low glycemic index (GI) of just 35. This means that the consumption of coconut blossom sugar leads to a very slight and temporary increase in blood glucose. At the same time, the coconut blossom sugar is low in free fructose. Coconut blossom sugar is not as sweet as the household sugar. Nevertheless, it is generally recommended to use it 1:1 as household sugar. The coconut blossom sugar does not taste of coconut, but rather of caramel. Dates

You can also make date syrup. This homemade syrup, however, has nothing to do with commercial date syrup. The latter consists of the boiled juice of dates. The homemade dates syrup is not cooked. Take some dried dates, remove the stone and add the dates into a high-performance mixer. Add some water or freshly squeezed orange juice and mix until a uniform consistency is obtained. The â&#x20AC;&#x2DC;syrupâ&#x20AC;&#x2122; can be filled into bottles or other containers and kept in the refrigerator for up to 10 days. The date syrup fits can be added to shakes, smoothies, protein drinks, superfood drinks, but also to cakes and pastries. This sugar substitute is however not suitable for tea or coffee. Maple Syrup

Dates are a very natural and healthy sugar substitute fruit. Most of the dried fruits, however, have a specific flavour and do not fit into every dish - raisins taste of raisins, prunes of plums, figs of figs and pears of pears.

In contrast to the two previous sugar alternatives, the maple syrup influences the blood glucose, but not nearly as negatively as the household sugar. Furthermore, since the maple syrup does not have a high content of fructose, it also does not have the unfavourable properties of the fruit sugar.

Dates, however have a comparatively neutral sweetness, which is why they can be used well as sweeteners. If you make soup, sauces, fruit, smoothies, shakes etc. with the mixer and need some sweetness, then one or two dates can simply be put into the mix.

Depending on the degree, maple syrup has a strong malt-like flavour and therefore does not fit into every recipe as a substitute for sugar. You can add it to many desserts, shakes, jam, pastries and cake. The maple syrup can also be used as a sugar substitute in hearty recipes, eg in dressings. 6

Plant milk is one of the best alternatives for people with lactose intolerance. However, it is also very healthy for everyone else. Plant milk is made with water and various herbal ingredients that contain relatively few calories and are free of cholesterol.

How to make it: Â˝ cup soya beans (100 g) 1 litre of water 1 tbsp. vanilla essence (10 ml) Soak the soya beans overnight (at least 12 hours). Then wash off. Mix the beans with 3 cups of water in the mixer or blender until a homogeneous drink is produced.

They are characterised by a high content of natural fatty acids, vitamins, minerals and other nutrients, which are of great benefit to health.

Sieve the milk through a cotton filter into a pot. Add the vanilla essence and the remaining water. Bring the mixture to the boil and simmer at medium temperature for 20 minutes.

Plant milk is easier to digest than cow's milk, contains less fat and can be used in very many recipes.

Let the soya milk cool down and fill it in a glass bottle. You can keep the milk for 3 - 5 days.

The taste and the characteristics depend on the ingredients of the plant milk. This is usually very pleasant and can be combined with a variety of different foods.

Almond Milk

Plant Milk

Soya Milk Soya milk is very popular. It is recommended for lactose intolerant people and is easier to digest than cow's milk. In addition, it is low in calories and contains valuable isoflavones, fatty acids, proteins, Vitamins, and minerals.

Almond milk t can be used in various shakes, desserts and also in other recipes as milk substitutes. It contains essential amino acids, vitamin E and antioxidants,. How to make it: 15 peeled almonds Â˝ litre of water

Peel the almonds and soak in water for at least 12 hours. Then mix and remove the almond residues. Oat Milk Oat milk is quite easy to prepare and also tastes wonderful. It contains fibre and also vitamins and minerals. Oat milk does not contain saturated fats and vitamin E. How to make it: Â˝ cup of oat (55 g) 1 litre of water

How to make it: 1 cup of rice (200 g) 10 cups of water (2.5 ltr.) Wash the rice thoroughly and fry at low temperature for a short time without any grease. Once the rice is golden brown, add the water and simmer for two hours at low temperature. Sweeten as desired. When you make the milk yourself, you know it is pure and does not contain any preservatives. It can be stored in the refrigerator for a maximum of 5 days.

Add the oats to a pot with the water and cook at medium temperature for a few minutes. Mix it and put it through a strainer..

The Inca diet

Rice Milk

Amaranth and Quinoa are two exotic foods that originate from Central and South America.

Rice milk is a very light, glucose and gluten- free drink. It is said to improve digestion and fight common ailments such as diarrhoea. Rice milk contains tryptophan and vitamins of the B group. Also contains complex carbohydrates, dietary fibres, amino acids and polyunsaturated fatty acids.

The seeds are gluten-free, but at the same time rich in many minerals. Especially albumen, calcium, magnesium and iron are contained in the tiny power granules in almost unrivalled quantities.

Amaranth and Quinoa also has a lot of tryptophan. Tryptophan is an amino acid known for its natural calming effect on the nervous system. A low serotonin content in the brain is associated with anxiety, depression and other mental problems. Therefore, the body must always be supplied with sufficient amounts of tryptophan in order to produce sufficient serotonin. Amaranth and quinoa can help you successfully increase your serotonin level: Become a master of your soul life.

Hard cheese from whole milk: 4 to 5 hours Egg Yolk: 30 minutes Whole egg: 45 minutes Fish (Cod, cod, flounder, sole): 30 minutes Fat fish: 45 to 60 minutes Chicken without skin: 1 ½ to 2 hours Turkey without skin: 2 to 2 ½ hours Beef or lamb: 3 to 4 hours Pig: 4 ½ to 5 hours * Source: Ideal Health through Sequential Eating by Dr. Bass

Digestion times of different foods Watermelons, fruit and vegetable juices: 15 to 20 minutes Mixed salads of green leafy vegetables (fruit-free green smoothies): 20 to 30 minutes Other melons, oranges and grapefruits: 30 minutes Other fresh fruits: 40 minutes Green salad: 30 to 40 minutes Most steamed or boiled vegetables: 40 to 50 minutes Starchy vegetables: 60 minutes Cereal, legumes and lentils: 90 minutes Seeds: 2 hours Nuts: 2 ½ to 3 hours Skim milk or low-fat cottage cheese or ricotta: 90 minutes Cottage cheese from whole milk: 2 hours

Coconut oil instead of butter Many baked goods contain large amounts of butter, adding saturated fat and salt. You can substitute virgin coconut oil for butter in many baking recipes, adding a healthier blend of fatty acids and an appealing hint of coconut. Substitute butter 1:1 with virgin coconut oil in most baking recipes. You can also substitute half of the butter for coconut oil, to reduce the coconut flavour. Adjust the amount of salt you add in the recipe if you substitute salted butter for coconut oil. A stick of salted butter contains approximately half a teaspoon of table salt. 9

Add coconut oil at the same temperature as the butter. Melted coconut oil should be substituted for melted butter; room temperature or slightly chilled coconut oil should be substituted for solid butter. Store your coconut oil at room temperature. Chilled coconut oil will be hard and will not mix. Bake the recipe for the same amount of time as you would if butter was used.

Healthy eating for busy people Whoever is in a hurry and never has time is usually a grateful buyer of fast food of all kinds. Many people also believe that fast food and healthy eating do not match. But this is wrong. Read on how easy it is to prepare healthy food for busy people. Enjoy.

ABOUT ME The Guest House by Rumi: Every morning a new arrival. A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor. Welcome and entertain them all! Even if they are a crowd of sorrow, who violently sweep your house empty of its furniture, still, treat each guest honourably. may be clearing you out of some new delight. The dark thought, the shame, the malice, meet them at the door laughing, and invite them in. Be grateful for whoever comes, because each has been sent as a guide from beyond.

There was a time when I stuffed my face with junk food and

There are a variety of approaches to mindful eating, some

fast food on a daily basis. I was overweight and unhealthy,

rooted in Zen and other forms of Buddhism, others tied to

addicted to snacks and fried and fatty food, and would

yoga. I take a very simple approach, and that’s what we’ll be

mindlessly overeat.

mainly talking about in this course.

This wasn’t a healthy way of eating. What I ate (junk) was a

Simply put, my approach to mindful eating is learning to pay

big part of it, but just as big a part was how I ate —

attention. Instead of eating mindlessly, putting food into your

emotionally and mindlessly. These bad eating habits built up

mouth almost unconsciously, not really tasting the food

over time, after years of eating to socialise, to relieve stress, to

you’re eating … you notice your thoughts, feelings, and

make myself feel better, to satisfy cravings.

sensations.

When I finally started changing my eating habits, I realised

This is a skill, a form of meditation really, that you don’t just

how bad things were. I realised how hard it was to change,

acquire overnight. It takes practice, and there will be times

simply because eating was filling so many needs, and because

when you forget to eat mindfully, and there will be starts and

I ate mostly without thinking.

stops. But with practice and attention, you can become very

The biggest change I made: I learned to pay attention. I paid

good at this.

attention to what I ate, the textures and flavours, how it

I have had to learn with my intolerances which hasn’t been

made me feel during and after eating. I paid attention to my

easy. I have had to change my whole diet. The first 6 months

eating urges, to the emotions that triggered the eating.

were hell. But I came through it. I now cook everything from

The changes came slowly, but paying attention turned out to be the key habit change. Once I made this change, other

scratch so that I can avoid gluten, lactose, chilli, curry, capsicum, onion, soya, and other things.

changes finally happened, after years of trying. 12

I also avoid sugar. So I use coconut blossom sugar in my baking which is better for you. Going out can be a real challenge. Some of the gluten free dishes you can get in restaurants are not very good. I usually stick to meat and fish with vegetables or salads. Iâ&#x20AC;&#x2122;m still trying to find a happy balance but I think I now know what I can and canâ&#x20AC;&#x2122;t eat. The following recipes are just some of my favourite dishes. I hope you like them as much as I do.

HAPPY COOKING.

Chapter 2

BREAKFAST “THE MOST IMPORTANT MEAL OF THE DAY”

BREAKFAST Protein Pancakes

Herby Tofu Spread

Buckwheat Pancakes

Breakfast Smoothie

Energy Breakfast

Green Smoothie Bowl

Porridge with Apple & Cinnamon

Homemade Granola

Quinoa Breakfast Oaty Chocolate Muesli Spelt Bread Spicy Bread Buckwheat Almond Rolls Cacao Cream

Banana & Cacao Protein Smoothie Pineapple & Coconut Smoothie Sweet Potato Bread Banana Bread Turmeric Hemp Bread with Hazelnuts

1 of 19

Protein Pancakes

I S N ’ T I T AW E S O M E T H A T Y O U C A N B E E A T I N G H E A LT H Y A N D S T I L L G E T T O E N J O Y T H I NG S L I K E PA NC A K E S . I A B S O L U T E LY L O V E PA NC A K E S A S T H E Y A R E D E L I C I O U S , S U P E R H E A LT H Y A N D I T F E E L S L I K E I ’ M H AV I N G A N AU G H T Y T R E A T. H E R E ’ S M Y FAV O U R I T E P R O T E I N PA NC A K E R E C I P E B E L O W. 16

Serves 2

Directions

Ingredients:

Mix almond meal and eggs in a bowl until itâ&#x20AC;&#x2122;s a smooth consistency.

1 tbsp. Protein powder (hemp, maca or baobab powder) Dash of milk (dairy, rice, nut, soya, lactose free) 25-30 g Almond meal (not ground almonds) 1 Whole egg

Add the banana and berries and mix. If mixture seems too dry add a dash of milk. Heat up frying pan to medium heat, grease pan with coconut oil, then add the mixture to pan. It should make 3 small pancakes. Once bubbling on top, it should take no more than 2-3 minutes, turn pancakes over and they should now have a brown tinge. Cook for a further 2-3 minutes. Serve the pancakes topped with yogurt and a sprinkle of cinnamon.

1 Egg white 1 Small banana - mashed 80 g Mixed berries 1 tbsp. Natural coconut yogurt (yoghurt made from coconuts) 1 tbsp. Coconut oil

Buckwheat Pancakes

B U C K W H E A T D O E S N O T C O N T A I N A N Y G L U T E N A N D I S V E R Y H E A LT H Y. I T P R O V I D E S I M P O R T A N T P R O T E I N S , V I T A M I N S O F T H E B G R O U P A N D L E C I T H I N A N D I S E A S I LY D I G E S T I B L E . B U C K W H E A T I S AVA I L A B L E A S G R O A T S , W H O L E G R A I N , F L A K E S A N D F L O U R .

Serves 2

Directions

Ingredients: 140 g Almond or coconut

In a medium bowl combine flour, buckwheat, baking powder, salt, and xanthan gum. Mix well.

flour

Make a well in the centre. Add eggs, oil, honey or syrup, vanilla, and milk.

140 g Buckwheat flour

Using a whisk or wooden spoon, mix well until combined.

2 tsp. Gluten free baking powder ½ tsp. Xanthan gum ½ tsp. Salt 1 tsp. Chia seeds, optional 2 Eggs 1 tbsp. Coconut oil

Fold in blueberries, if desired. Preheat pan or pancake griddle and reduce heat to medium. Lightly oil pan. Add portions of batter into pan. Cook until bubbles begin to form or underside is golden brown. Flip and cook until golden brown.

2 tbsp. Honey, agave syrup, or coconut blossom syrup

Note: As batter sits it may thicken. Add 1-2 tbsp. extra milk to thin batter if desired.

2 tsp. Vanilla essence 280 ml Milk (dairy, rice, nut, soya, lactose free) 140 g Blueberries, optional 1 tbsp. Coconut oil

Energy Breakfast

NUTS ARE RICH IN ESSENTIAL OILS, VITAMINS, MINER ALS AND ANTIOXIDANTS. THEY TASTE DIVINE AND ARE VERY VERSATILE.

Makes 2 portions

Directions

Ingredients: 350 g Silken tofu *

Mix the tofu, milk, 2 tbsp. syrup, cinnamon, and salt with a hand mixer or blender until creamy.

4-5 tbsp. Milk (dairy, rice,

Fold in the oats, fruit and nuts.

nut, soya, lactose free)

Divide into 4 portions.

2 Large apples, cut into

Drizzle the rest of the syrup over the 4 portions. Enjoy!

mouth sized pieces 1 Banana or pears cut into mouth sized pieces 20 tbsp. Rolled oats

*Silken tofu, also called soft, silk or Japanese-style tofu has a softer consistency than regular tofu and will fall apart if not handled carefully. You may notice that silken tofu (soft tofu), unlike regular tofu, is sometimes packaged in aseptic boxes that do not require refrigeration. Because of this, silken tofu is sometimes sold in a different section of grocery stores than regular tofu, which is packed in water and requires refrigeration.

4 tbsp. Syrup (maple or coconut blossom syrup) Pinch of cinnamon and crystal salt 4 tbsp. Ground walnuts (any other nuts can be used, whatever you like)

Porridge with Apple & Cinnamon

O A T S A R E A M O NG T H E H E A LT H I E S T C R O P S . T H E Y H AV E S I G N I F I C A N T LY M O R E N U T R I T I O U S T H A N A L L OTHER CEREALS. ITS FIBRE CONTENT IS HIGH AND CONSISTS OF HALF SOLUBLE AND INSOLUBLE FIBRES. IN ADDITION, OATS CONTAIN B VITAMINS, MAGNESIUM, AND IRON.

Makes 2 portions

Directions

Ingredients:

Mix the apple juice and the milk in a bowl.

100 g Gluten free oats (or ordinary oats) 60 ml Milk (dairy, rice, nut, soya, lactose free) 160 ml 100% Fresh apple juice

Add the oats, sunflower seeds and raisins and soak for about 1 hour. Peel the apple, grate and mix in. Add the cinnamon and if you want some strawberries and drizzle the porridge with maple or coconut blossom syrup. Top with strawberries.

2 Apples 30 g Raisins 30 g Sunflower seeds 1 tsp. Cinnamon Maple syrup or coconut blossom syrup to taste Strawberries

Quinoa Breakfast

QUINOA DOES NOT CONTAINS ANY GLUTEN, PROVIDES IMPORTANT PROTEINS AND IS ONE OF THE FEW PL ANT FOODS THAT CONTAINS NINE ESSENTIAL AMINO ACIDS. IN ADDITION, IT IS RICH IN D I E T A R Y F I B R E , M A G N E S I U M , I R O N , P O T A S S I U M , C A L C I U M , P H O S P H O R U S , V I T A M I N E , A N D VA R I O U S A N T I O X I D A N T S , A L L O F W H I C H H AV E A B E N E F I C I A L E F F E C T O N Y O U R H E A LT H . 24

Makes 2 portions

Directions

Ingredients:

Pre cook the quinoa.

100 g Quinoa 200 ml Rice milk 1Â Apple 1 tsp. Cinnamon 1 tsp. Coconut blossom

Wash the apple well. Cut the apple into pieces and remove the core. Then purĂŠe in a blender. Mix all the ingredients in a bowl.

syrup

Oaty Chocolate Muesli

C A C A O , S U C H A S I N O U R H O M E M A D E C H O C O L A T E M U E S L I , O R H I G H - Q UA L I T Y CHOCOL ATE, WHICH IS CHAR ACTERISED BY LOW SUGAR AND HIGH CACAO C O N T E N T, C A N H E L P T O L O W E R Y O U R C H O L E S T E R O L L E V E L .

Serves 1

Directions

Ingredients:

Whisk the oats and the nuts together in a bowl. Then add the cacao.

1 Cup milk (dairy, rice, nut, soya, lactose free) 50 g Gluten free oats 125 g Blueberries

Meanwhile peel the banana and mash with a fork. Mix the oat mixture, honey (or syrup) with the milk and the banana. Add the chopped fruit, grapes, raisins and cacao nibs.

1 Banana 1 Strawberries 1 Kiwi Handful of grapes and raisins 1 tbsp. Chopped hazelnuts or cashew nuts 1 tbsp. Honey, maple or coconut blossom syrup 1 tbsp. Organic cacao 1 tbsp. Cacao nibs

Spelt Bread

S P E LT I S A V E R Y E A S I LY D I G E S T I B L E G R A I N . I T C O N T A I N S A B O U T 7 0 % T O T A L C A R B O H Y D R A T E S , I NC L U D I NG 11 % A S D I E T A R Y F I B R E , A N D I S L O W I N FA T. I N A D D I T I O N , I T P R O M O T E S C O NC E N T R A T I O N A N D WA S C A L L E D T H E “ G R A I N O F P O E T S A N D T H I N K E R S ” . A S S P E LT C O N T A I N S A M O D E R A T E A M O U N T O F G L U T E N I T I S U N S U I T A B L E F O R P E O P L E W I T H GLUTEN REL ATED DISORDERS, SUCH AS CELIAC DISEASE, NON-CELIAC GLUTEN SENSITIVIT Y AND WHEAT ALLERGY SUFFERERS. 28

Serves 2 loaves

Directions

Ingredients:

Heat the oven to 50°C (top and bottom heat).

1 kg Wholemeal spelt flour 2 Packets of dried yeast (7 g each) 100 g Walnuts – roughly crushed 100 g Pumpkin seeds 3 tsp. Salt 2 tsp. Ground coriander 650 ml Lukewarm water Coconut oil for oiling the tin Spelt flour to flour the tin

Mix all the dry ingredients in a big bowl with a hand mixer or your hands. Add the lukewarm water and continue kneading with your hand. Cover the bowl with a clean cloth and let it rise for about 1 hour in the warm oven. After an hour take the bowl out of the oven and increase the heat to 200°C. Oil a bread tin and cover the inside with a little bit of spelt flour. Half the dough and add the halves to two tins and spread a little bit of coconut oil over the top. As soon as the oven has reached the right temperature bake the bread for 50 min. Enjoy warm with your favourite spreads or cheese.

Spicy Bread

T H I S D E L I C I O U S , C R I S P Y, S P I C Y B R E A D D O E S N O T O N LY L O O K D E L I C I O U S B U T ALSO TASTES GOOD. IT ALSO DIFFERS FROM ALL OTHER BREADS IN THAT IT A C T S L I K E M E D I C I N E O N T H E D I G E S T I V E T R A C T.

Serves 4

Directions - Preparation Time: 30-35 minutes (including backing time)

Ingredients:

Heat the oven to 200°C.

100 g Gluten free rolled oats 30 g Linseed 30 g Chia seeds 60 g Sunflower seeds 50 g Pumpkin seeds 100 g Millet flour 25g Chopped walnuts 200 ml Water ½ tsp. Crystal salt

Oil a bread tin. Mix all the ingredients, except the olive oil, in a big bowl and knead with your hands until the dough no longer sticks to the edge of the bowl. If the dough is too wet add a little flour, if the dough is too dry add a bit of water. Now add the dough to the bread tin and bake for approx. 20-25 minutes. Remove the bread from the oven and leave to cool. Spread the olive oil over the top. The bread will keep for 2-3 days.

½ tsp. Ground fennel seeds ½ tsp. Ground anise seeds

Tip: The seeds need sufficient liquid to swell, therefore, drink at least 2 glasses of water after eating.

½ tsp. Ground cumin seeds ½ tsp. Ground coriander seeds 2 tbsp. Olive oil

Buckwheat Almond Rolls

THESE ROLLS ARE GLUTEN FREE AND THE CHIA AND HEMP SEEDS PROVIDE O M E G A - 3 FA T T Y A C I D S A S W E L L A S C A L C I U M . T H E C O C O N U T O I L P R O V I D E S VA L UA B L E FA T T Y A C I D S . T H E Y T A S T E W O N D E R F U L .

Makes 8 Rolls

Directions

Ingredients:

Heat the oven to 220°C.

250 g Buckwheat flour 80 g Almond flour (not ground almonds) 1 tbsp. Grape seed flour (available on Amazon)

Mix together all the ingredients, except the lemon juice, with a wooden spoon until it’s light and airy. Add the lemon juice at the end.

1 tbsp. Hemp seeds with the husk

Flour the work surface, form rolls or panini shapes and roll in sesame seeds.

½ tsp. Crystal salt

Line a baking tray with baking paper and leave the rolls for 5 minutes.

3 tbsp. Chia gel (see below)

4 tbsp. Coconut oil 1 tsp. Bicarbonate of soda

Bake for 15 minutes.

1 tbsp. Gluten free baking powder 300 ml Water 1 tbsp. Lemon juice (fresh) To sprinkle on top: 1 tbsp. black or white sesame seeds Ingredients Chia-Gel: Mix 1 tbsp. Chia seeds with 3 times the amount of water. Leave for ½ hour. Use 3 tbsp. of chia gel for the mixture the rest leave in the fridge.

Cacao Creme

C A R O B I S T H E P O W D E R O F T H E D R I E D A N D G R O U N D F R U I T S O F T H E C A R O B T R E E A N D I S A H E A LT H Y A LT E R N A T I V E T O C O C O A . I T C O N T A I N S O N LY A L I T T L E FA T A N D I T S N A T U R A L S U G A R P R O V I D E S P L E N T Y O F E N E R G Y, W I T H C O M PA R A T I V E LY L O W C A L O R I C I N T A K E . C A R O B A L S O H A S A P O S I T I V E E F F E C T O N T H E DIGESTIVE SYSTEM DUE TO ITS HIGH PROPORTION OF DIETARY FIBRE.

Serves 2

Directions

Ingredients:

First grind the hazelnuts.

2 tbsp. Almond butter 50 ml Milk (dairy, rice, nut, soya, lactose free) 3 tbsp. Carob powder

Add milk and the almond butter. Mix until creamy. At the end, add the carob powder.

1 Handful of hazelnuts

Herby Tofu Spread

T O F U I S A VA L UA B L E M E A T S U B S T I T U T E F O R V E G E T A R I A N S A N D V E G A N S . I T â&#x20AC;&#x2122; S M A D E F R O M S O YA M I L K A N D I S A G O O D V E G E T A B L E P R O T E I N S O U R C E . I T A L S O PROVIDES CALCIUM, IRON, VITAMIN B6 AND FOLIC ACID.

Serves 2

Directions

Ingredients:

Add the tofu, stock, oil and the garlic to a mixer and mix until creamy.

200 g Silken tofu 1 Clove of garlic 5 tbsp. Fresh herbs (dill, parsley, basil, etc)

If needed add soya cream. Mix in the herbs, salt and pepper. Season to taste.

1-2 tbsp. Lemon juice 1 tbsp. Nut oil (walnut or hazelnut) 30 ml Yeast and gluten free vegetable stockÂ Crystal salt Pepper Soya cream if needed

Breakfast Smoothie

T H I S R E C I P E I S I D E A L F O R A N Y O N E W H O D O E S N O T WA N T T O E A T I N T H E M O R N I N G , B U T S T I L L N E E D S E N E R G Y T O S T A R T T H E D AY.

Serves 1

Directions

Ingredients:

Remove the core from the apple and cut into pieces.

2 Slices fresh pineapple 8 Grapes (leave the seeds, as this increases the fibre

Put everything into a smoothie maker or blender and pour in water or juice, so you get a nice consistency.

supply) 1 Banana 1 Apple (leave the skin on) Water or 100% orange or apple juice

Green Smoothie Bowl

G R E E N S M O O T H I E S C O N S I S T O F G R E E N L E A F Y V E G E T A B L E S , F R U I T S A N D WA T E R - N O T H I NG E L S E . T H E S M O O T H I E B O W L W I T H M A T C H A T A S T E S W O N D E R F U L LY R E F R E S H I NG A N D PROVIDES YOU WITH A DECENT AMOUNT OF ANTIOXIDANTS, MINER ALS AND VITAMINS.

Serves 1

Directions

Ingredients:

Wash the fruit thoroughly and mix in a smoothie maker or blender.

2 Large chard leaves Handful lambs lettuce 1 Kaki fruit (if you like it)

Add liquid if required. Then add the smoothie into bowls and garnish with the toppings.

1 Frozen banana 2 tbsp. Chia seeds Â˝ tbsp. Matcha powder 100 ml Coconut water 100 ml Milk (dairy, rice, nut, soya, lactose free) Topping: 1 tbsp. Cacao nibs 1 tbsp. Goji berries 1 tbsp. Puffed amaranth 2 tbsp. Desiccated coconut Mixed nuts Blueberries

Home Made Granola

G R A N O L A I S O F T E N E A T E N I N C O M B I N A T I O N W I T H Y O G U R T, H O N E Y, F R E S H F R U I T ( S U C H A S B A N A N A S , S T R AW B E R R I E S O R B L U E B E R R I E S ) , M I L K O R O T H E R F O R M S O F C E R E A L . I T A L S O S E R V E S A S A T O P P I N G F O R VA R I O U S PA S T R I E S , D E S S E R T S O R I C E C R E A M .

Serves 4

Directions

Ingredients:

Add the oats, almonds or nuts, seeds, sugar, sea salt, and cinnamon to a 9 x 11 pan or a baking sheet. Toss to mix evenly. Measure out syrup into a pan. Add the coconut oil and heat.

3 Cups spelt flakes 1 Cup gluten free oats  1 Cup almonds or nuts of your choice  1 Cup mixed seeds ½ Cup dried apricots  ½ tsp. Sea salt  ½ tsp. Cinnamon  ½ Cup coconut blossom syrup

Add the vanilla to the syrup and coconut oil. Drizzle mixture evenly over the top of the oats mixture. Toss to coat. Place granola mixture in oven on centre rack. Bake for 30-40 minutes, stirring every 15 minutes to evenly coat and to prevent burning and overbrowning. Cool completely, then add the banana chips, dried cranberries, raisins. Store in an airtight container for 2-3 weeks.

4 tbsp. Coconut oil  ½ tsp. Vanilla essence 1 Cup banana chips  1 Cup dried cranberries or other dried fruit  Optional: 1 cup cacao nibs

Banana Cacao Protein Smoothie

T H E U LT I M A T E P R O T E I N S H A K E F O R B A N A N A L O V E R S . T H E H A R M O N I O U S LY B A L A NC E D S P I C E S R O U N D O F F T H E D E L I C I O U S A R O M A O F T H I S P R O T E I N S H A K E . T H E S H A K E I S A N E A S I LY D I G E S T I B L E B R E A K FA S T. A G O O D S T A R T T O T H E D AY.

Serves 2

Directions

Ingredients:

Put all ingredients in the blender and mix. If necessary season with further spices.

3 Small ripe bananas 750 ml Almond milk (unsweetened) Juice of 1 orange (approx. 100 ml) 2 tbsp. Cacao protein powder 1 tbsp. Vanilla protein powder 1/2 tsp. Vanilla essence Pinch of salt 1 tsp. Cinnamon 1 tsp. Cardamom

Pineapple & Coconut Smoothie

B A L A NC E D , F R U I T Y, R E F R E S H I N G - S I M P LY D E L I C I O U S .

Serves 2

Directions

Ingredients:

First pour the coconut milk into the blender and then slowly add all the other ingredients. Season with lemon juice.

250 ml Coconut milk ¼ Pineapple about 250 g peeled 1 Banana peeled and halved 1 tsp. Coconut oil ½ tsp. Turmeric ½ tsp. Cinnamon ½ tsp. Ginger 1 tsp. Chia seed - crushed 1 Pinch of vanilla powder Splash of lemon

Sweet Potato Bread

T H E E F F E C T S O F S W E E T P O T A T O E S O N Y O U R H E A LT H A R E P H E N O M E N A L . W I T H T H E S W E E T P O T A T O EVERYTHING IS POSSIBLE.

Serves 2

Directions

Ingredients:

Preheat the oven to 180°C.

470 g Sweet potatoes 110 g Macadamia nuts 190 g Rice flour 65 g Corn flour 20 g Coconut flour 2 tsp. Cinnamon 1 tsp. Bicarbonate of soda ½ tsp. Baking soda Pinch of salt 2½ tbsp. Desiccated coconut 140 g Coconut blossom sugar 10 ml Coconut oil 3 Eggs

Peel the sweet potatoes and cut into pieces. Add the potato pieces to a saucepan, cover with water and bring to the boil. Cook for 20-25 minutes at medium heat until soft. Drain and allow to cool. In the meantime, add the macadamia nuts to a blender and chop finely, but do not mix too long, otherwise you will get butter. Put the rice, corn and coconut flour, cinnamon, soda, baking powder, salt, coconut and coconut sugar into a bowl with the finely chopped nuts and mix. Add coconut oil and eggs. Then add the potato to the mixture and mix in a blender. Add the dough into the baking pan and bake in the preheated oven for 50-60 minutes. After 50 minutes, check the bread. Use a toothpick, if no dough sticks to it, the bread is baked. Remove from the oven and allow to cool. You can also freeze it in slices, or simply toast. Tip: I think a slice of sweet potato-coconut bread tastes great with some fresh fruit. If you like, you can also enjoy the bread with sweet spreads.

Banana Bread

BANANA BREAD IS A MIXTURE OF CAKE AND BREAD, IT IS ALSO A DELICIOUS A LT E R N A T I V E T O C A K E O R C O O K I E S .

Makes 1 large loaf

Directions

Ingredients:

Preheat the oven to 180Â°C.

4-5 Bananas 3-4 Eggs

Mash the bananas in a bowl. Melt the coconut oil. Add eggs and mix well.

2 tbsp. Coconut oil

Now add the almonds, the baking powder, the cinnamon, the salt, and the vanilla, and mix them together.

1 tsp. Cinnamon

Oil a baking tin with a little coconut oil and add the dough.

200 g Ground almonds

1 tsp. Gluten free baking powder Pinch of salt

Bake for about 35 minutes. To check if it is done use a toothpick. If it comes out clean the bread is done.

1 tsp. Vanilla essence

Turmeric Hemp Bread with Hazelnuts

A H O M E M A D E B R E A D I S S I M P LY D E L I C I O U S - P R O V I D E D I T T A S T E S A S G O O D A S T H I S : B A L A NC E D , S P I C Y, N U T T Y, A N D L I G H T. A N D W H E N Y O U L O O K A T T H E I NG R E D I E N T S L I S T, Y O U C A N A L R E A D Y G U E S S T H A T T H I S B R E A D I S A L S O R E A L LY H E A LT H Y.

Makes 1 large loaf

Directions

Ingredients:

Preheat the oven to 180°C and place a fireproof container with water in the oven. Oil the bread tin with a little coconut oil and sprinkle with a little millet flour, so that the bread doesn’t stick to the tin.

140 g Sunflower seeds 140 g Gluten free oatmeal 90 g Linseed 65 g Hemp seeds 3 tbsp. Chia seeds 4 tbsp. Psyllium husk powder (finely ground) 4 tbsp. Ground brown millet 2 tbsp. Whole hazelnuts 500 ml Water 3 tbsp. of coconut oil 2 tbsp. (about 16 g) Turmeric 1½ tsp. Crystal salt

Put all the ingredients into a blender and blend into a fine flour. Remove from the blender and place in a large mixing bowl. Add the spices, coconut oil and water, and knead the dough with your hands. Put the dough into the tin and press down. Place in the oven and bake at 180°C for about 30 minutes. Take it out of the oven, remove it from the tin and place it on a baking tray. Put it back in the oven and bake for another 20 minutes. Make the test: If no dough sticks to the toothpick, the bread is ready. Then you can take it out of the oven and let it cool.

1 tsp. Coriander powder 3 tsp. Coconut blossom sugar

Chapter 3

LUNCH “ T H E M A I N M E A L O F T H E D AY ”

LUNCH Quinoa Salad with Kidney Beans

Quinoa Burger

Red Quinoa Salad

Creamy Pumpkin Soup

Chickpeas with Mango & Pomegranate

Potato & Vegetable Soup

Vegetable Pasta Salad

Fennel Soup

Vegetable Quinoa with Roasted Pine Nuts & Fresh Mint

Red Lentil & Kale with Tomato Ginger Sauce

Tabbouleh

Vegetable Balls

Carrot and Celery Carpaccio

Vegetable Bowls Mixed Vegetables with Chicken

Asian White Cabbage soup Fennel & Lentil Soup Broccoli & Sweet Potato Curry Wraps on the Run

1 of 21

Aromatic Chicken Stir Fry Vegetable Stir Fry 55

Quinoa Salad with Kidney Beans

Q U I N O A I S A V E R Y L I G H T, B U T V E R Y N U T R I T I O U S A N D R I C H G R A I N . I T I S G L U T E N F R E E , H I G H IN PROTEIN AND ONE OF THE FEW PL ANT FOODS THAT CONTAINS ALL NINE ESSENTIAL AMINO ACIDS. IT IS ALSO HIGH IN FIBRE, MAGNESIUM, B-VITAMINS, IRON, POTASSIUM, CALCIUM, P H O S P H O R U S , V I T A M I N E A N D VA R I O U S B E N E F I C I A L A N T I O X I D A N T S . 56

Serves 2

Directions

Ingredients:

Rinse the beans under running cold water until the water runs clear. Set aside.

125 gÂ Quinoa 250 ml Yeast and gluten free vegetable stock 250 g Kidney beans

Bring the vegetable stock to the boil, add quinoa and boil briefly. Then reduce the heat, cover the pot and simmer for about 15 minutes.

halved, and cut into strips

Then take it from the heat and leave without the lid for another 5 minutes. Leave to cool in a salad bowl.

100 g Carrots - peeled and grated

Add the prepared vegetables and mix well.

100 g Spring onions - cleaned,

50 g Celery - cut into very fine strips Â˝ Bunch of fresh coriander washed, dried and finely chopped

Put the ingredients for the dressing in a separate bowl, mix well, add the coriander and season to taste. Drizzle the dressing all over, mix and leave for about 15 minutes before serving.

For the dressing: 1 Clove of garlic - grated 1 tsp. Mustard 1 tsp. Fresh ginger - grated 3 tbsp. Olive oil 2 tbsp. Lemon juice 1 tbsp. Coconut blossom syrup Crystal salt Black pepper

Red Quinoa Salad

T H I S R E D Q U I N O A S A L A D I S A N I N S I D E R T I P F O R R E A L LY H O T S U M M E R D AY S . T H E M I N T I N T H E S A L A D C O O L S N I C E LY F R O M T H E I N S I D E , T H E C R I S P P O M E G R A N A T E S E E D S G I V E S I T A F R U I T Y T O U C H , A N D T H E O L I V E L E M O N D R E S S I N G G I V E S I T G R E A T F R E S H N E S S . L E M O N , P E P P E R S A N D PA R S L E Y A L S O P R O V I D E A N E X T R A P O R T I O N O F V I T A M I N C A N D T H E P O M E G R A N A T E S E E D S P R O V I D E VA L UA B L E A N T I O X I D A N T S . 58

Makes 3-4 Portions

Directions

Ingredients:

Let quinoa cool a little, while preparing the other ingredients.

240 ml Red quinoa (you can either choose pre-cooked quinoa or dried quinoa. If using dried cook per instructions) 1 Cucumber 3 - 4 Tomatoes 1 Orange pepper (capsicum) Pomegranate seeds

Cut cucumber and tomatoes into small cubes. Cut the peppers into cubes. Prepare the pomegranate. Finely chop parsley and mint leaves. Mix everything in a large salad bowl. Mix the dressing ingredients and add to the salad. Season with salt and pepper. Tip: The salad keeps well for a few days in the fridge and tastes better the next day. It is also a great snack for the office, as it is very easy to take with you and provides a great light lunch full of vitamins and nutrients.

1 Bunch flat leaf parsley - finely chopped 10 - 15 Mint leaves - finely chopped For the dressing: 4 tbsp. Extra virgin olive oil Water Juice from 1Â˝ Lemons Pinch of salt Salt Pepper 1 Heaped tsp. dried coriander

Chickpeas with Mango & Pomegranate

T H E P O M E G R A N A T E T R E E H A S A LWA Y S S T O O D F O R L O V E , F E R T I L I T Y, Y O U T H A N D B E AU T Y. T O D AY, T H E F R U I T I S M A I N LY C U LT I VA T E D I N T H E M E D I T E R R A N E A N A N D T H E M I D D L E E A S T. P O M E G R A N A T E I S A H E A LT H Y E XO T I C F R U I T. I T C O N T A I N S P O T A S S I U M , I M P O R T A N T F O R M U S C L E S , H E A R T A N D N E R V E S , CALCIUM AND TR ACE ELEMENTS SUCH AS IRON, AS WELL AS B VITAMINS. 60

Serves 4

Directions

Ingredients:

Rinse the chickpeas until the water runs clear.

220 g Chickpeas 100 g Mango 100 g Pomegranate 5 tbsp. Fresh lemon juice 1 Onion 1Â Clove garlic

Mix all ingredients in a large bowl. To make the marinade mix the ginger with the garlic, onions and lemon juice. Add the chickpeas, the pomegranate seeds, and the sliced mango. Mix everything with a spoon.

Cumin Turmeric 1 tsp. Chopped ginger

Vegetable Pasta Salad

T H I S PA S T A S A L A D I S R I C H I N V I T A M I N S , Q U I C K LY P R E PA R E D A N D E A S I LY DIGESTIBLE.

Makes 2 portions

Directions - Preparation time: approx. 20 minutes

Ingredients:

Cook the pasta for 6-8 minutes, place in a colander, and leave to cool

200 g Gluten free pasta Half a cucumber - diced 1 Carrot - peeled and finely grated

Prepare the vegetables. Mix with the penne and add the dressing. Add the smoked salmon and a handful of walnuts. Season and leave covered for about 1 hour.

6 Plum tomatoes Smoked salmon Handful walnuts A few basil leaves  For the dressing: 4 tbsp. Cider vinegar 4 tbsp. Olive oil 1 tsp. Coconut blossom syrup 1 tbsp. Fresh ginger 2 tbsp. Parsley - finely chopped ½ Bunch coriander - finely chopped ½ tsp. Nutmeg Himalayan salt

Red Lentil & Kale with Tomato & Ginger

K A L E C O N T A I N S I R O N , C H L O R O P H Y L L , VA L UA B L E F I B R E A S W E L L A S P R O T E I N . THE HIGHLIGHT OF THIS DISH, HOWEVER, IS THE COMBINATION OF THE INGREDIENTS.

Serves 2-3

Directions - Preparation time: 35-40 minutes (including cooking time)

Ingredients: 350 gÂ KaleÂ - washed and cut

Brown the shallots, garlic, ginger and the cherry tomatoes in a pan with the coconut oil.

into fine strips

Add the prepared lentils and mix well.

150 g Red lentils - washed

Add the kale and half of the vegetable stock.

until the water runs clear 2 Shallots - cut into fine strips 1 Tin of tomatoes - drained and halved

Allow to cook over medium heat for about 10 minutes. Stir occasionally. Gradually add the remaining vegetable stock. Simmer again for 10 - 15 minutes without the lid. Season to your liking.

2 Cloves of garlic - chopped 1 tbsp. Ground fresh ginger 600 ml Yeats and gluten free vegetable stock 2 tbsp. Coconut oil

Vegetable Balls

THESE VEGETABLE BALLS ARE MADE OF POTATOES, CELERY AND COLOURFUL VEGETABLES. C H O O S E A H I G H LY H E A T A B L E O I L L I K E C O C O N U T O I L . I F Y O U U S E G L U T E N F R E E O A T S A N D GLUTEN-FREE BREADCRUMBS FOR THE RECIPE, THE VEGETABLE BALLS ARE ALSO A DELICIOUS TREAT FOR GLUTEN SENSITIVE PEOPLE. 66

Serves 2

Directions

Ingredients: 200 g Potatoes

Peel the potatoes and celery, cut into cubes and boil with water and the stock.

60 g Celery

Boil for 20 minutes and leave to cool.

1 tbsp. Vegetable stock

When the potatoes are chilled, mash the potatoes with a potato masher or blender.

(gluten free) ½ Red pepper (capsicum) 50 g Frozen peas

Add all other ingredients (except oil and breadcrumbs) and knead with your hands.

½ Bunch chives or parsley

Roll the balls in the breadcrumbs. Heat the oil in a pan.

¼ tsp. Nutmeg ½ tsp. Salt

Place the balls in the oil and fry until golden. Drain them on a paper towel.

¼ tsp. Turmeric ½ tsp. Mustard 2 tbsp. Ground linseed 4 tbsp. Gluten free oats Coconut oil Gluten free breadcrumbs

Vegetable Bowls

THE BOWL PROVIDES ALL NECESSARY NUTRIENTS (CARBOHYDR ATES, PROTEIN, FA T A N D V I T A L S U B S T A NC E S ) .

Makes 3 Portions

Directions

Ingredients:

Wash all the vegetables.

1 Small hokkaido pumpkin 1 Small cauliflower 8-10 Big chard leaves 3 Handful lambs lettuce

Preheat the oven to 180Â°C. Finely chop the onions. Cut the aubergine and the peppers into small pieces.

15 Baby new potatoes

Peel the pumpkin, cut the potatoes into slices, place on the baking tray and brush with some coconut oil. Add the garlic, herbs, salt, and pepper. Bake in the oven until done.

1 Small aubergine

Steam the cauliflower, then add to a pan with coconut oil and turmeric.

1 Pomegranate

1 Yellow pepper (capsicum) 1 Tin chopped tomatoes 2 Small onions

Season with pepper. Fry the chopped onion in coconut oil, add the aubergine and pepper.

2-3 Cloves garlic

Add the tomatoes and season with salt and pepper.

A few twigs of: rosemary,

Fry the chard in coconut oil with the other onion. Season with nutmeg.

oregano, thyme

For the salad dressing, mix olive oil and balsamic vinegar and season with a little pepper.

Salt & Pepper Nutmeg Coconut oil for frying

When the pumpkin and the potatoes are cooked, take them out of the oven and serve with the chard, the vegetables, cauliflower and the salad.

Olive oil and balsamic

Spread the pomegranate seeds over them.

vinegar for the dressing

Mixed Vegetables With Chicken

I T I S Q U I C K A N D E A S Y T O P R E PA R E . A LT H O U G H A L O T O F S P I C E S A R E U S E D , N O N E O F T H E M A R E D O M I N A N T. T O G E T H E R W I T H T H E O T H E R I NG R E D I E N T S T H E Y C R E A T E A N A B S O L U T E LY H A R M O N I O U S T A S T E . T R Y I T F O R Y O U R S E L F.

Serves 2

Directions - Preparation time: 35-40 minutes (including cooking time)

Ingredients:

Place the chicken in a deep dish, season with turmeric, coriander and 1 tbsp. of tamari. Mix well.

250 g Fresh or frozen spinach 250 g Broccoli 180 g Red peppers - halved, washed, kernels removed, and cut into small cubes

Heat 1 tbsp. of oil in a pan and fry the chicken strips with the marinade for about 5 minutes. Then remove from the pan and set aside.

and cut into rings

Pour the remaining oil into the pan and fry the ginger, tomato cubes and peppers for 2-3 minutes. Then add the broccoli, stir.

100 g Chicken - cut into strips

Add the vegetable stock and cook for another 5 minutes.

40 g Spring onions - halved, washed,

2 tbsp. Dried tomatoes - cut into fine cubes 10 g Fresh ginger - peeled and ground 1 Clove of garlic - peeled and ground 250 ml Vegetable stock (gluten free) 2 tbsp. Olive oil

Add the spinach, boil briefly and reduce the heat. Allow to simmer for about 8 minutes. Finally, add the spring onion and the chicken and heat for about 2 minutes. Season with salt, pepper and tamari and serve with coriander.

1 ½ tbsp. Tamari ½ tsp. Cumin ½ tsp. Coriander 1 tsp. Turmeric Crystal salt Black pepper 1 tbsp. Fresh chopped coriander 71

Aromatic Chicken Stir Fry

C H I C K P E A S H AV E A H I G H C O N T E N T O F P R O T E I N S , F O L I C A C I D , C O P P E R , I R O N , Z I NC A N D M A N G A N E S E . I N A D D I T I O N , T H E Y P R O V I D E M A N Y D I E T A R Y F I B R E S T H A T C O N T R I B U T E T O A H E A LT H Y D I G E S T I O N .

Serves 2

Directions - Preparation time: 25-30 minutes (incl. Cooking time)

Ingredients:

Place the chickpeas in a sieve and rinse under cold water until the water runs clear. Drain and set aside.

125 g Brown basmati rice (any rice will do, but the brown variety is healthier)

Cook rice in salted water or use pre-cooked rice.

1-2 Chicken breasts - diced

Then heat the oil in a frying pan and fry the onion, garlic and ginger.

220 g Chickpeas

Add the chicken and fry until cooked. Sprinkle the turmeric over the chicken.

1 Shallot - finely chopped 1 Carrot - diced 1 Courgettes - diced

Add the chickpeas, carrot, courgette, and rice.

1 Clove of garlic - finely

Mix well and leave to simmer for a further 5 minutes.

chopped 1 tbsp. Fresh ginger 3 tbsp. Coconut oil

Season with salt, pepper, lemon juice and tamari, and serve with coriander, mint and parsley.

2 tsp. Turmeric Black pepper Crystal salt A little lemon juice 1 tbsp. Tamari ½ Bunch fresh coriander finely chopped ½ Bunch mint - finely chopped ½ Bunch parsley - finely chopped

Vegetable Stir Fry

B R O C C O L I I S O N E O F T H E H E A LT H I E S T V E G E T A B L E S A S I T C O N T A I N S P O T A S S I U M , C A L C I U M , I R O N , Z I NC , S O D I U M . I T C A N B E E A T E N R AW A N D C O O K E D I N M A N Y D I F F E R E N T WAY S . I N A D D I T I O N , B R O C C O L I H A S A PA R T I C U L A R LY H I G H P R O P O R T I O N O F F I B R E T H A T I S S O I M P O R T A N T F O R T H E G U T.

Serves 6

Directions

Ingredients:

Prepare the vegetables.

350 g Broccoli - washed and cut into rosettes

Heat the oil in a wok or frying pan and fry the garlic and ginger for 1 minute.

150 g Cauliflower - washed and

Add all the vegetable and fry for 5 minutes.

cut into rosettes 125 g Sugar snap peas 3 Spring onions - finely sliced 3 Cloves of garlic - finely

Pour in the stock and add the peas and simmer for another 3 minutes. Mix in the spring onions and add the tamari and oyster sauce. Season with salt and pepper. Serve with rice.

chopped 3 Carrots - peeled and cut into ribbons 2 Courgettes - diced 1 Red pepper - diced 1 Yellow pepper Small piece of ginger - grated 3 tbsp. Peanut oil 2 tbsp. Yeast and gluten free vegetable stock 1 tbsp. Tamari sauce 1 tbsp. Oyster sauce Salt 75

Quinoa Burger

FA NC Y A J U I C Y B U R G E R ? Q U I N O A P R O V I D E S Y O U W I T H P R O T E I N A N D A L A R G E PORTION OF MINER ALS SUCH AS MAGNESIUM AND IRON.

Serves 4

Directions

Ingredients:

The Burger :

200 g Black quinoa 2 Carrots - finely sliced 50 g Frozen peas

Heat the coconut oil in a pan. Add the mustard and coriander seeds and fry for 5 minutes.

1 ltr. Water

Add the quinoa, carrots and the bay leaf.

1 Onion - finely chopped

Pour in the water and simmer for 25 minutes.

3 tbsp. Coconut oil 1 tsp. Black mustard seeds

Take the pan off the heat and add the peas. Cover and leave for 30 minutes.

1 tsp. Coriander seeds

Season with salt.

1 Bay leaf

Mix all the ingredients, season with salt and leave in the fridge for 30 minutes.

1 tbsp. Crystal salt 2 tbsp. Linseed flour 2 tbsp. Pine nuts 1 tbsp. Cumin Beetroot salad: 2 Fresh beetroot

Heat the oil in a pan. Make burgers from the mixture and fry in the pan on both sides. The beetroot salad:

2 Pears

Peel the beetroot and grate into spaghetti.

Bean sprouts

Peel the pear, take out the core and cut into slices.

Dressing:

Mix the ingredients for the dressing in a blender until smooth.

Âź tbsp. Miso paste

Mix the dressing with the beetroot and leave for 30 minutes.

1 tbsp. Apple cider vinegar 1 tbsp. Coconut blossom syrup (agave syrup) 3 tbsp. Rice milk

Place the pear slices on plates and spread the beetroot on top. Decorate with bean sprouts and hemp seeds and serve with the quinoa burgers.

4 tbsp. Linseed oil 77

Fennel Soup

THE ESSENTIAL OILS, WHICH ARE RESPONSIBLE FOR THE SPECIAL AROMA OF THE FENNEL, CONTRIBUTE S I G N I F I C A N T LY T O I T S H E A L I N G P R O P E R T I E S . T H E Y S U P P O R T T H E D I G E S T I O N , H AV E A N A N T I - I N F L A M M A T O R Y EFFECT AND STRENGTHENS THE STOMACH.

Serves 4

Directions - Preparation time: 25 minutes (incl. Cooking time)

Ingredients:

Fry the vegetables in coconut oil for about 5 minutes, then add the vegetable stock and simmer for about 15 minutes.

2 Fennel bulbs - quartered and sliced into slices (keep the tops) 3 Carrots - finely diced

Add the cream and puree with a mixer. Finally, season with the spices and sprinkle with the fennel tops.

3 Potatoes 1 Leek 100g Celery - sliced 1 Onion - finely chopped 2 tbsp. Coconut oil 750 ml Yeast and gluten free vegetable stock 200 ml Lactose free creme Salt Black pepper

Creamy Pumpkin Soup

PUMPKIN CONTAINS BETA-CAROTENE AND FOLIC ACID IN L ARGE AMOUNTS. BETA-CAROTENE IS CONVERTED INTO THE REQUIRED AMOUNTS OF VITAMIN A BY THE ORGANISM. A SUFFICIENT VITAMIN A S U P P LY I N T H E B O D Y C O N T R I B U T E S T O T H E H E A LT H O F T H E S K I N .

Serves 4

Directions - Preparation time: 35 minutes (incl. Cooking time)

Ingredients:

Heat the oil in a pot and fry the onions and garlic.

750 g Pumpkin 1 Small sweet potato 2 Onions Small slice of ginger finely chopped 2 Cloves of garlic ½ tsp. Turmeric

Add the pumpkin and sweet potato and simmer for 10 minutes, stirring occasionally. Stir in the vegetable stock, ginger, salt, pepper, and turmeric and simmer for about 10 minutes until the pumpkin is cooked. Remove the pot from the heat, stir in the cream and purée the soup. Season to taste and top with parsley and fried pumpkin seeds.

3 Tbsp. Coconut oil Tin of coconut milk 1-2 tbsp. Yeast and gluten free vegetable stock Salt Juice of ½ orange Pepper Parsley Pumpkin seeds

Potato & Vegetable Soup

V E G E T A B L E S O U P P R O V I D E S T H E B O D Y W I T H N U T R I E N T S A N D V I T A L S U B S T A NC E S A N D I S E A S I LY D I G E S T I B L E . T H I S S O U P I S G O O D A S A S T A R T E R O R A S A M A I N MEAL IN THE EVENING.

Serves 4

Directions - Preparation time: 35 minutes (incl. Cooking time)

Ingredients:

Peel the onions and chop finely. Peel the potatoes and cut into small cubes. Wash the leeks and cut into fine rings. Peel the carrots and celery and cut into small cubes.

500 ml Yeast and gluten free vegetable stock 250 g Potatoes 2 Carrots 2 Onions 1 Leek 1 Celery stick 2 tbsp. Coconut oil or olive oil 1 tsp. Tamari (gluten free

Heat the oil in a pan and fry the onions. Then add the carrot, potato and celery and fry while stirring. Add the vegetable stock and simmer for 10 minutes. Then add the leeks and cook for another 5 minutes. Season with tamari, salt and pepper, add a dash of cream to the soup and remove from the heat. Chop the parsley and sprinkle over the soup before serving.

soya sauce) Salt Pepper Â˝ Bunch parsley Dash of lactose free cream

Vegetable Quinoa with Roasted Pine Nuts & Fresh Mint

Q U I N O A I S E A S I LY D I G E S T I B L E A N D C O N T A I N S A N T I O X I D A N T V I T A M I N E , V I T A M I N B , A S W E L L A S I M P O R T A N T M I N E R A L S A N D T R A C E E L E M E N T S , E . G . C A L C I U M A N D Z I NC

Serves 4

Directions - Preparation time: 35 minutes (incl. Cooking time)

Ingredients:

Put the quinoa in a sieve, rinse under running water, drain and set aside.

200 g Quinoa 200 ml Yeast and gluten free vegetable stock

Heat the coconut oil in a pan and fry the mustard seeds. As soon as they start to jump, add shallots.

1 Garlic clove - finely

Then fry the pine nuts and the garlic and finally add the cumin, coriander, stir constantly.

chopped

Add the carrot cubes to the pan.

2 Shallots - finely diced

1 Carrot (about 100 g) - cut into small cubes 1 Small courgette - cut into small cubes 1 Leek - cut in half and cut into strips 3 tbsp. Coconut oil 1 tsp. Mustard seeds

Add the quinoa and mix everything together. Top up with the vegetable stock. Now add the remaining vegetables and bring to a boil. Remove the pan from the heat and leave covered for 10 to 15 minutes. Finally season with salt and pepper and add the mint leaves. Sprinkle with parsley and serve still warm. You can fry some tofu or chicken and add it to the quinoa.

1 tsp. Coriander Crystal salt Pepper Mint leaves - finely chopped Â˝ bunch of parsley - finely chopped 85

Tabbouleh with Quinoa

QUINOA IS GLUTEN-FREE, HIGH IN PROTEIN AND ONE OF THE FEW PL ANT FOODS THAT CONTAINS ALL NINE ESSENTIAL AMINO ACIDS.IT IS ALSO HIGH IN FIBRE, MAGNESIUM, BV I T A M I N S , I R O N , P O T A S S I U M , C A L C I U M , P H O S P H O R U S , V I T A M I N E A N D VA R I O U S B E N E F I C I A L ANTIOXIDANTS. 86

Serves 4

Directions - Preparation time: 35 minutes (incl. Cooking time)

Ingredients: 200 g Quinoa

Put the quinoa in a fine sieve and rinse under running water. Then boil with the vegetable stock and simmer over medium heat for about 10 minutes.

600 ml Yeast and gluten free

Once cooked place in a bowl and allow to cool.

vegetable stock

Meanwhile prepare the vegetables.

3 Small cucumbers - finely diced 400 g Aromatic tomatoes - finely diced 2 Spring onions - finely cut

Mix all ingredients for the dressing, add the vegetables to the quinoa and pour over the dressing. Mix well and add the herbs. Season to taste.

2 Bunch fresh parsley - finely chopped 1 Bunch of fresh mint - finely chopped For the dressing: 5 tablespoons olive oil 4 tbsp lemon juice - freshly squeezed Crystal salt and black pepper Â˝ Bunch parsley - finely chopped

Asian White Cabbage Soup

WHITE CABBAGE IS BOTH: FOOD AND MEDICINE. WHITE CABBAGE CAN ALSO REGUL ATE THE BLOOD G L U C O S E L E V E L , C H O L E S T E R O L A N D W E I G H T. W H I T E C A B B A G E I S A S T R O NG A N T I O X I D A N T A N D H A S ANTI-INFL AMMATORY PROPERTIES.

Serves 3-4

Directions - Preparation time: 20 minutes (incl. Cooking time)

Ingredients: 200 g Gluten free cream

Heat the water in a large pot. If you are using dried mushrooms soak briefly in warm water and then cut into strips. If you use fresh mushrooms: clean and cut into strips.

Â˝ Head white cabbage

Boil the vegetables together.

4 - 6 Shiitake mushrooms, fresh or dried

Cut the onion into rings and add to the soup with ginger and star anise. Season with salt, add lemons and boil for 10-15 minutes.

4 Slices of ginger

Season the soup with soya sauce and sprinkle with chopped parsley.

1 ltr. Water

3 Carrots 2 Slices of lemon 1 Onion 1 Star anise 1 Bunch parsley 2 tbsp. Tamari (gluten free soya sauce) Pinch of Salt

Carrot & Celery Carpaccio

T H I S V E G E T A B L E C A R PA C C I O M A D E F R O M C O O K E D C A R R O T S A N D B O I L E D C E L E R Y I S A L I G H T A P P E T I S E R F O R T H E W E E K E N D A S I T T A K E S S O M E P R E PA R A T I O N T I M E . V E G A N Y O G H U R T D R E S S I NG , O N T H E O T H E R H A N D , I S Q U I C K LY P R E PA R E D . T H I S R E C I P E P R O V I D E S 10 M G O F I R O N P E R P E R S O N A N D T H E S A L A D PROVIDES OVER 70 Î&#x153;G OF FOLIC ACID PER PERSON. 90

Serves 2

Directions - Preparation time: 45 minutes (incl. Cooking time)

Ingredients:

Bring the stock to the boil, cook the whole carrots and the celery for about 20 minutes.

3 medium sized carrots approx. 360 g - washed, peeled 1 Small celery approx. 250 g washed, peeled

In the meantime, place the beetroot cubes in a small bowl, marinade with salt, pepper, lemon juice and olive oil for about 15 minutes.

1 ltr. Yeast and gluten free

Remove the vegetables from the vegetable stock and leave to cool.

vegetable stock

Cut the vegetables into very fine slices, and arrange them in a fan-shaped manner on the plates.

2 Beetroots, boiled approx 240 g - peeled with gloves and cut into 8 even cubes

Garnish with pistachios and pomegranate seeds.

50 g Pistachios handful pomegranate seeds 2 tbsp. Olive oil 1 tbsp. Lemon juice Crystal salt Black pepper

Fennel & Lentil Soup

F E N N E L C A N H E L P W I T H C O U G H A N D R E S T L E S S N E S S . I T C A N B E E A T E N R AW, A N D I T A D D S A G O O D F L AV O U R T O M A N Y D I S H E S .

Serves 2

Directions - Preparation time: 35 minutes (incl. Cooking time)

Ingredients:

Wash the fennel and cut into quarters. Wash, peel and slice the potatoes. Peel the garlic and chop.

300 g Fennel 300 g Potatoes 1 Clove of garlic 250 g Chicken breast 800 ml Yeast and gluten free vegetable stock 2 tsp. Fennel seeds 0.1 g Saffron threads 200 g Yellow lentils

Heat the vegetable stock with 600 ml of water, add the fennel seeds and saffron. Add the chicken fillet and cook for about 6 minutes. Add the fennel, potatoes, lentils and garlic. Cook for another 10 minutes. Remove the chicken and cut it into pieces. Put it back into the pot and simmer for another 5 minutes. Wash the tarragon and remove the leaves. Season the soup with salt and pepper. Stir in the tarragon.

1 Bunch of tarragon Salt and pepper

Broccoli & Sweet Potato Curry

T H I S B A S I C V E G E T A B L E D I S H T A S T E S D E L I C I O U S A N D I S V E R Y H E A LT H Y.

Serves 2

Ingredients:

Directions - Preparation time: 35 minutes (incl. Cooking time)

250 g Sweet potatoes - wash,

Bring a pot of salt water to a boil. Sauté the broccoli in it for approx. 8-10 minutes. Set aside.

peel, halve and cut into large

Peel the pear with 1 tsp of lemon juice.

cubes 150 g Broccoli

Heat the coconut oil in a pot, add leeks, ginger and curry powder.

100 g Red peppers - wash,

Add the sweet potatoes, stir in the orange juice and add the coconut milk. Simmer on a low heat for approx. 12-15 min.

remove struck, halve, core and

Add the peppers and pineapple cubes, simmer for 3-4 minutes.

cut into cubes

Now season with salt, pepper and the remaining lemon juice.

80 g Leek - cutting into rings

¼ Pineapple (about 150-180 g) cut into small cubes

Add the pear slices and serve with coriander.

1 Small pear (about 140 g) wash, peel, quarters, core and cut into slices 1 tsp. Ginger - wash, peel and finely grate 1 tbsp. Curry powder 2 tbsp. Coconut oil 5 tbsp. Orange juice 200 ml Coconut milk 2 tsp fresh lemon juice Salt and pepper ½ Bunch of fresh coriander wash, dry and finely chopped 95

Wraps on the Go

I L O V E W R A P S A N D T H E Y A R E S O C O N V E N I E N T F O R T A K I NG T O T H E O F F I C E .

Serves 2

Ingredients:

Directions - Preparation time: 35 minutes (incl. Cooking time)

Ingredients cont.:

For the wraps mix the buckwheat flour, turmeric, salt and

For the wraps:

For the bean cream:

160 g Buckwheat flour

1 Clove of garlic

1 tsp. Turmeric

240 g White beans

wash the parsley and chop it roughly. Mix all the ingredients

½ tsp Sea salt

Zest of ¼ organic

in a blender and season with salt and pepper. For the bean

265 ml Still mineral water

lemon

2-3 tbsp. Olive oil

2 tbsp. Freshly squeezed lemon juice

For the parsley pesto:

1 tbsp. Linseed oil

50 g Parsley

1 tsp. tsp. Sea salt

water thoroughly and leave for 10 minutes. In the meantime,

cream, peel the garlic, wash the beans in a sieve. Mix all the ingredients in the blender. Heat the olive oil. Add 3-4 tbsp. of dough to a pan, spread quickly with the spoon and bake for 2 minutes on both sides.

Zest of ½ organic lemon 3 tbsp. Freshly squeezed

For vegetable filling:

lemon juice

80 g Baby spinach

40 g Linseed oil (about 26

1 Avocado

avocado in half, remove the kernel, remove the flesh with a

ml)

Peppers

spoon and cut into small strips. Wash the vegetables and cut

Approx. ½ tsp sea salt

Cucumbers

Black pepper

Tomatoes

25 g Pumpkin seeds

For the vegetable filling wash the spinach and dry.. Cut the

into fine strips. Then spread the bean cream over the wraps, spread the pesto on top, then add the vegetables and carefully roll.

Chapter 4

DINNER “ T H E M O S T E N J O YA B L E M E A L O F T H E D A Y ”

DINNER Pasta with Salmon Oven Vegetables with Chicken Ayurveda Vegetables Courgette Burgers

Rice with Chicory & Shiitake Mushrooms Millet with Chickpeas & Vegetables Pasta & Vegetable Casserole

Potato, Parsnip & Carrot Casserole

Spinach Lentil Quiche

Pasta with Shiitake Mushrooms

Sweet Potato with Spinach & Mushrooms

Ayurveda Chickpea Fritters with Coriander Dip

Rice with Spinach & Salmon

Vegetable Stew Kale with Potatoes & Horseradish

Flatbread Spinach Pizza Buckwheat Vegetable Soup

1 of 17

Pasta With Salmon

S A L M O N A N D O T H E R F I S H A R E P R I M A R I LY K N O W N F O R T H E I R H I G H C O N T E N T O F O M E G A - 3 FA T T Y A C I D S . S A L M O N I S A L S O A G O O D V I T A M I N S U P P L I E R : I T I S R I C H I N V I T A M I N B 6 , B U T A L S O C O N T A I N S N I A C I N A N D V I T A M I N B 12 .

100

Serves 2

Directions

Ingredients:

Cook pasta in salt water.

350 g Tagliatelle or penne 1 tbsp. Butter 200 g Smoked salmon filets

In the meantime heat butter in a pan. Dice the onion and garlic and lightly brown in the pan.

1 Clove of garlic

Add the cream and simmer for 5 minutes. Stir in some of the parmesan.

Â˝ Bunch of parsley

Cut the salmon into strips and stir into the sauce.

Pepper Salt

Season with salt, pepper and parsley and season with lemon juice.

200 ml Lactose free cream

Simmer for 10 minutes.

1 tbsp. Lemon juice

Drain the pasta and add to the sauce. Sprinkle with parmesan.

1 Small onion (or spring onions) Parmesan cheese

101

Chicken with Oven Vegetables

N U T R I T I O N I S T S H AV E B E E N P R E A C H I N G F O R D E C A D E S A B O U T T H E H E A LT H - P R O M O T I NG P R O P E R T I E S O F F R U I T S A N D V E G E T A B L E S . F I V E S E R V I N G S A D AY A R E I D E A L , B U T W H A T I S A PORTION? VERY SIMPLE: ABOUT 80 GR AMS. A SMALL APPLE, FOR EXAMPLE, OR TWO MEDIUM CARROTS. 102

Makes 6-8 portions

Directions - Preparation time: 45 minutes

Ingredients:

Heat the oven to 200°C.

400 g Courgettes 400 g Aubergines 400 g Potatoes

Cut all the vegetables into small squares. Peel the potatoes and cut into cubes.

1 Red pepper

Peel the garlic and grate. Cut the leek into ½ cm slices.

1 Yellow pepper

Mix vegetables, potatoes, leek and garlic in a large bowl with olive oil, crystal salt and pepper.

1 Leek 4 - 6 Cloves of garlic 4 Twigs rosemary

Mix in the rosemary and add to a fireproof terrine.

5 tbsp. Olive oil

Cook in the oven at 180°C for about 30 minutes.

Crystal salt

Remove the rosemary and serve immediately.

Pepper

103

Ayurveda Vegetables

AU B E R G I N E S H AV E M A N Y H E A LT H P R O M O T I NG P R O P E R T I E S . T H E Y C A N H E L P W I T H D I G E S T I V E PROBLEMS AND CAN EVEN LOWER CHOLESTEROL.

104

Serves 2

Directions - Preparation time: approx. 40 minutes (incl. Cooking time)

Ingredients:

Cut the aubergines into small cubes.

250 g Aubergines 1 Medium red onion - cut into small cubes

Place in a bowl, sprinkle with ½ tsp. salt and let stand for 10 minutes. It will collect water in the bowl.

2 Cloves garlic

Heat the oil in a pan.

1 tsp. Fresh ginger - cut into

Dry the aubergine cubes with a cloth, add to the pan, and fry until brown.

small cubes 50 g Dried tomatoes in oil 150 ml Yeast and gluten free vegetable stock 50 ml Coconut milk 50 g Unsalted peanuts 1 tbsp. Lemon juice 2 tsp. Curry powder

Add the onion, garlic, ginger, and the dried tomatoes and simmer. Add the spices, stir, and mix in the vegetable stock. Allow to simmer for 5 minutes. Now add the coconut milk, lemon juice and fresh coriander. Leave to simmer for another for 5 minutes. Garnish with coriander leaves and peanuts. Serve with rice (optional).

1 tsp. Curcuma ½ tsp. Coriander ½ tsp. Cumin Black pepper Crystal salt 2 Twigs fresh Coriander chopped 2 tbsp. Olive oil Rice (optional) 105

Courgette Burgers

C O U R G E T T E S B E L O N G S T O T H E P U M P K I N FA M I LY A N D H AV E F E W C A L O R I E S B U T P L E N T Y O F P O T A S S I U M A N D I R O N . T H E Y C A N B E E A T E N R O U G H LY G R A T E D , STEWED, FRIED, BAKED OR DEEP FRIED.

106

Makes 2 portions

Directions

Ingredients:

Combine the grated Courgettes (with the skin left on) with the flour and the other ingredients in a large bowl. Stir until combined.

500 g Courgettes 100 g Wholemeal buckwheat flour 6 Cloves of garlic 1 tsp. Crystal salt

Heat oil in a pan and bake in small portions. The dough is quite wet, so be careful when turning it! Eat in a bun with green salad as a burger or with buttered vegetables.

2 tbsp. Chopped parsley Coconut oil

107

Potato, Parsnip & Carrot Casserole

P O T A T O E S A R E K N O W N F O R T H E I R H I G H C A R B O H Y D R A T E C O N T E N T A N D A R E O F T E N M I S T A K E N F O R M A K I NG Y O U FA T. T H E Y C O N T A I N M A N Y N U T R I E N T S , B U T A L M O S T N O FA T. C A R R O T S C O N T A I N V I T A M I N B 1, B 2 A N D B 6 . T H E Y A R E A L S O R I C H I N VITAMIN C AND E.

108

Serves 2

Directions - Preparation time: 35-40 minutes

Ingredients: 300 g Potatoes - peeled and

Bring the stock to the boil and cook the potatoes, carrots and parsnips for 10 minutes.

cut into ½ cm thin slices

Pour through a sieve and set the stock aside for later.

300 g Carrots - peeled and

Add the vegetables to a bowl, mix in the coconut oil and put into a fireproof dish.

cut into ½ cm thin slices 150 g Parsnips - peeled and cut into ½ cm thin slices 600 ml Yeast and gluten free vegetable stock 2 tbsp. Coconut oil ½ Bunch parsley - washed

Preheat the oven to 200°C. For the sauce add the turmeric to a fat-free pan until an aromatic fragrance develops. But beware, spices burn quickly! Grate the ginger and garlic into the pan. Stir briefly.

and chopped

Add 100 ml of vegetable stock, stir in the cream and bring to the boil.

For the sauce:

Remove from the heat, season with salt and pepper and pour the sauce over the vegetables.

1 tbsp. Turmeric 1 Small piece of ginger 1 Clove of garlic

Place dish in the oven for 15 minutes. Serve with the parsley.

Crystal salt Pepper 250 ml Lactose free creme

109

Pasta with Shiitake mushrooms

S H I I T A K E M U S H R O O M S C O N T A I N VA L UA B L E P R O T E I N , V I T A M I N S B 2 A N D D A S W E L L A S N I A C I N , I R O N A N D P O T A S S I U M . I N A D D I T I O N , T H E Y A R E L O W I N FA T AND CARBOHYDR ATES.

110

Serves 2

Directions

Ingredients

Cut the dried tomatoes into strips.

500 g Gluten free fettuccini 200 g Shiitake mushrooms 6 Dried tomatoes 1 tbsp. Coconut oil

Heat coconut oil in a pan. Add the rosemary, dried tomatoes, sliced shiitake mushrooms and season with alt. Stir and simmer for a 5 minutes with a bit of water (about 1 cup). Remove rosemary.

1 Twig Rosemary

In the meantime cook the fettuccini as per the directions.

Salt

When done mix with the pesto and the shiitake mushrooms. Sprinkle of the pine nuts.

Pine nuts For the pesto: ½ Bunch Mint ½ Bunch Tarragon 1 Bunch Parsley ½ tsp. Salt 100 ml hemp oil or olive oil

111

Ayurveda Chickpea Fritters with Coriander Dip

T H E FA C T T H A T T H E C H I C K P E A C O N T A I N S V I T A M I N S A N D N U T R I E N T S , A N D E V E N U P T O 2 0 P E R C E N T OF PROTEINS PER SERVING, MAKES THE VEGETABLES A GOOD SUBSTITUTE FOR MEAT DISHES. C H I C K P E A S A R E N O T O N LY T R U E P R O T E I N B O M B S , B U T A L S O A R E F U L L O F O T H E R V I T A M I N S . T H E Y A R E H E A LT H Y A N D K E E P Y O U F U L L E R F O R L O NG E R D U E T O T H E H I G H C O N T E N T I N F I B R E .

112

Makes 6-8 fritters

Directions - Preparation time: approx. 40-45 minutes (incl. cooking time)

Ingredients:

Preheat the oven to 160°C.

350 g Chickpeas

Drain and wash the chickpeas under running water until the water runs clear

2 Shallots - finely chopped

Heat 2 tbsp. oil in a pan and add the shallots, garlic, ginger and spices.

2 Cloves of garlic 4 tbsp. Coconut oil 1 tsp. Fresh ginger 4 tsp. Cumin

Fry until soft then add to a blender. Pour in the chickpeas and mix. Mix in the flower and backing powder.

¼ tsp. Gluten free backing powder

Add the fresh herbs and 3 tbsp. of water. Mix.

2 tbsp. Wholemeal spelt flower

Season with salt and pepper.

3 tbsp. Water ½ Bunch flat leaf parsley - finely

The mixture is quite sticky, but should not be too moist. Now shape into 6-8 balls (your hand should be a little wet).

chopped

Heat the remaining oil in a pan.

½ Bunch coriander - finely

Add the balls to the pan and push them down slightly. Fry them for 2 minutes on each side or until golden brown.

chopped Crystal salt Black Pepper

Take them out and let them drain on a plate with kitchen paper. Put them in the oven for 10 minutes.

500 ml Natural lactose free yoghurt ½ Bunch coriander - finely

Preparing the dip:

chopped 1 tbsp. Honey

Add the yoghurt, lemon juice, honey and the spices to a small bowl and mix with a mixer or put everything in a blender.

Dash of lemon juice

Season with the coriander, salt and pepper.

Crystal salt

Remove the fritters from the oven and arrange on plates.

Black pepper

You can have them in burgers or just on their own with the dip. 113

Vegetable Stew

V E G E T A B L E S C O N T A I N N U M E R O U S E S S E N T I A L V I T A M I N S . T H E B E S T WAY T O E A T A B A L A NC E D D I E T I S T O E A T A VA R I E T Y O F C O L O U R F U L V E G E T A B L E S . M O S T V I T A M I N S A R E O F T E N F O U N D I N T H E I R S K I N O R L E AV E S . L E AV E S , W H I C H A R E U S UA L LY N O T E A T E N , A R E B E S T U S E D I N G R E E N S M O O T H I E S .

114

Serves 4 or makes 4 portion

Directions

Ingredients:

Fry the onions and garlic.

300 g Potatoes - diced 300 g Carrots - finely sliced 400 g White cabbage 200 g Celery - diced

Add the vegetables and fry for 5 minutes. Pour over the vegetable stock and cook over a medium heat for 15 minutes. Season with marjoram, salt and pepper. Serve with boiled potatoes or rice.

1 Leek - finely sliced 3 Onions - finely chopped 2 Cloves of garlic 500 ml Yeast free and gluten free vegetable stock 2 tsp. Sesame oil (alternatively coconut oil) 2 tbsp. Parsley - finely chopped Pinch of marjoram Crystal salt Black pepper

115

Kale with Potatoes & Horseradish

W I T H I T S O M E G A - 3 FA T T Y A C I D S A N D T H E H I G H V I T A M I N K C O N T E N T, K A L E H A S O U T S T A N D I NG A N T I - I N F L A M M A T O R Y P R O P E R T I E S . K A L E I S A S U P E R F O O D B E C AU S E I T S N U T R I E N T S T R U C T U R E S U R PA S S E S M A N Y O T H E R S I N V I T A M I N A , V I T A M I N C A N D V I T A M I N K , F O L I C A C I D , C A L C I U M , P O T A S S I U M , M A G N E S I U M , I R O N , O M E G A - 3 FA T T Y A C I D S A S W E L L AS ITS DIETARY FIBRE.

116

Serves 2 or makes 2 portions

Directions - Preparation time: 45 minutes

Ingredients:

Fry some of the shallots in a pan until soft.

400 g Kale – washed and roughly chopped ½ Pack smoked tofu washed and diced 1 Medium sweet potatoes – peeled and diced 1 Apple - peeled and diced 2 Shallots - finely sliced

Add the kale and fry for 5 minutes. Pour in ½ the vegetable stock and simmer for about 30 minutes on a low heat. Heat oil in another pan, add the rest of the shallots then add the sweet potatoes. Add the apple and tofu.

1 tsp. Horseradish

Stir in the turmeric, cumin, coriander.

2 tsp. Capers (you can leave

Allow to simmer for about 10 minutes.

them out if you don't like them)

Add the horseradish and capers.

500 ml Gluten free vegetable

Stir well again.

stock

Simmer for a further 10 minutes.

2 tbsp. Coconut oil 1 tsp. Crystal salt

Season with salt, pepper and nutmeg.

½ tsp. Turmeric ½ tsp. Cumin ½ tsp. Coriander Black pepper ½ tsp. Nutmeg 117

Rice with Chicory & Shiitake Mushrooms

T H I S D I S H I S FA S T A N D V E R Y E A S Y T O P R E PA R E . S H I I T A K E M U S H R O O M S A R E R I C H I N B V I T A M I N S , T H E Y ARE A VERY GOOD SOURCE OF VITAMIN B2, AND A GOOD SOURCE OF VITAMIN B6, NIACIN, CHOLINE, AND F O L A T E . T H E Y A R E A N E XC E L L E N T S O U R C E O F S E L E N I U M A N D C O P P E R , A V E R Y G O O D S O U R C E O F Z I NC , A N D A GOOD SOURCE OF MANGANESE. THEY ARE ALSO A GOOD SOURCE OF VITAMIN D AND DIETARY FIBRE.

118

Serves 2 or makes 2 portions

Directions - Preparation time: approx. 20 minutes (incl. cooking time)

Ingredients:

Mix the rice in a pan with the tomato puree.

120 g Brown basmati rice (any rice can be used, whichever you like) 200 ml Gluten free vegetable

Add the stock and simmer for 10 minutes. Heat the oil in a pan and fry the onions and garlic, add the mushroom and fry for 3 minutes, reduce the heat and add the chicory.

stock

Fry for another 2 minutes.

1 Onion

Add the tamari sauce and season with salt and pepper.

1 Clove of garlic 150 g Shiitake mushrooms -

Mix in the coconut flakes and rice. Mix well. Season and add the parsley.

cleaned and cut into slices 150 g Chicory - quartered, core removed, and cut into strips 2 tbsp. Coconut oil 1 tsp. Tomato puree 1 tbsp. Tamari (gluten free soya sauce) 1 tbsp. Coconut flakes Crystal salt Black pepper 2 tbsp. Chopped parsley

119

Millet with Chickpeas & Vegetables

MILLET CONTAINS A LOT OF MINER ALS AND TR ACE ELEMENTS. THE PROPORTION OF IRON AND M A G N E S I U M I S PA R T I C U L A R LY H I G H . C O M B I N E D W I T H T H E P R O T E I N R I C H C H I C K P E A S A N D T H E O T H E R V E G E T A B L E , T H I S D I S H I S A B A L A NC E D A N D T H E R E F O R E V E R Y H E A LT H Y M E A L .

120

Serves 2 or makes 2 portions

Directions - Preparation time: approx. 20 minutes (incl. cooking time)

Ingredients:

First let the vegetable stock boil briefly, add the millet and cook over a low heat for about 20 minutes.

50 g Millet - wash well in a fine sieve 150 ml Yeast free vegetable stock 250 g Cooked chickpeas (or tin) 1 Small courgettes - wash and cut

In the meantime, heat the oil in a pan and fry the shallots . Then add the vegetables, season with salt, pepper, and nutmeg, and tamari. Cover for 10 minutes.

into small cubes

Finally, add the chickpeas.

1 Tomato - cut crosswise, cover

Add the ready-cooked millet to the vegetables, mix well and season again.

with boiling water to remove the skin

Serve with plenty of parsley.

1 Shallot - finely chop 2 tbsp. Olive oil 2 tbsp. Tamari (gluten free soya sauce) Pinch nutmeg Crystal salt Black pepper Â˝ Bunch of parsley - chopped

121

Pasta & Vegetable Casserole

THE TOMATO CONTAINS A SPECIAL CAROTENOID WHICH HAS ANTIOXIDANT PROPERTIES. THIS IS T H E S E C O N D A R Y P L A N T S U B S T A NC E C A L L E D LY C O P E N E . I T C A N P R E V E N T D A M A G E T O T H E S K I N C E L L S F R O M E X P O S U R E T O T H E S U N B Y A B S O R B I NG T H E F R E E R A D I C A L S . LY C O P E N E C A N A L S O P R O T E C T A G A I N S T C A R D I O VA S C U L A R D I S E A S E . 122

Serves 4

Directions - Preparation time: approx. 20 minutes (incl. cooking time)

Ingredients:

Cook penne in salt water, then drain and set aside.

400 g Gluten free penne 300 g Pumpkin - cut into small

In the meantime, preheat the oven to 200Â°C.

cubes

Add the saffron to some water.

3 Tomatoes - skinned, pitted and

Fry the tofu in coconut oil, add the vegetable cubes. Stir in the saffron water and season with salt and pepper. Mix in the saffron water and cream.

cut into cubes 1 Large red pepper - cut into small cubes 200 g Smoked tofu - cut into small cubes 250 ml Gluten free cream

Grease a casserole dish (with lid), add the penne, and add the vegetable tofu mixture. Add the cream and cover. Bake in the oven for 30 minutes.

50 ml Warm water 10 Saffron threads 2 tbsp. Coconut oil Salt Black pepper

123

Spinach and Lentil Quiche

T H E S P I N A C H L E N T I L Q U I C H E I S A D E L I C I O U S A N D V E R Y N U T R I T I O U S D I S H . S P E LT F L O U R P R O V I D E S C A R B O H Y D R A T E S , L E N T I L S C O N T A I N P R O T E I N , C O C O N U T O I L H E A LT H Y FA T T Y A C I D S A N D S P I N A C H C H L O R O P H Y L L , V I T A M I N K , B E T A C A R O T E N E , M A NG A N E S E , P O T A S S I U M A N D M A G N E S I U M .

124

Serves 4

Directions - Preparation time: approx. 60 minutes (incl. cooking time)

Ingredients:

Mix the ingredients for the dough and put in the fridge for 30 minutes.

For the dough: 250 g Spelt flour 6 tbsp. Coconut oil 2 tbsp. Cold water

Roll out the dough and put into a greased quiche tin, pull up the edges. In the meantime wash the lentils and cook in water for about 10 minutes. If foam forms, scoop it out with a spoon. Then season with the vegetable stock and set aside.

1 tsp. Salt

Heat the coconut oil and add the onion and garlic, add the spinach and top up with the cream. Stir frequently.

For the filling:

Season with the spices.

450 g of leaf spinach - thaw overnight in the fridge 200 g Red lentils 2 Cloves of garlic - finely

Then add the lentils to the spinach mixture, season again and spread the mixture on the dough. Bake at 200°C for about 30 minutes.

chopped 1 Onion - cut into fine cubes 2 tbsp. Coconut oil 150 ml Lactose free cream ½ Gluten free vegetable stock cube ½ tsp. Turmeric 1 Pinch of nutmeg Salt and black pepper

½ tbsp. Tamari 125

Sweet Potato with Spinach & Mushrooms

T H E S W E E T P O T A T O P R O V I D E S H E A LT H Y A N D D E L I C I O U S C A R B O H Y D R A T E S , T H E AV O C A D O C R E A M I S A N E XC E L L E N T N A T U R A L FA T S O U R C E , T H E B E A N P U R E E P R O V I D E S H I G H Q UA L I T Y P R O T E I N S , A N D T H E M U S H R O O M S L E N D B I T E A S W E L L A S A H E A R T Y F L AV O U R .

126

Serves 2

Directions - Preparation time: approx. 45 minutes (incl. cooking time)

Ingredients:

Cook the potatoes with the peel in the vegetable stock for about 20 minutes. After the cooking time pour the potato water, keep 100 ml of it and keep the potatoes in the pot.

1 Large sweet potato, 250-300g 500ml Gluten free vegetable stock 6 Large mushrooms - cleaned and cut into slices 100g Fresh baby spinach - cold wash and dry 1 Shallot - peeled and cut into strips ½ Clove of garlic - peeled and squeeze 1 tsp. Fresh ginger 2 tbsp. Coconut oil ½ Avocado 2 tsp Lemon juice Salt and pepper For the bean puree: Kidney beans in glass (360 g) 1 Clove garlic - peeled and squeezed 1 Shallot - peeled and halved

In the meantime, heat the oil in a frying pan, sauté the shallot, ginger, garlic and mushrooms. Add the fresh spinach and simmer. Add some vegetable stock. Add the left over potato water. Cook for 2-3 minutes. Remove the lid and season with salt, pepper and 1 tsp. of lemon juice. Switch off the heat and keep it covered. For the avocado cream, sprinkle the avocado fruit with 1 tsp of lemon juice and finely crush with a fork. Season with salt and pepper. Put aside. For the bean puree, place the beans in a sieve and rinse under running cold water. Put in a blender with the other ingredients, mix it for about half a minute and pour into a container. Half cut the sweet potatoes, place each half in the middle of the plate, spread over the spinach and mushroom and garnish with the bean puree and the avocado cream.

2 tbsp. Olive oil ½ tsp. Cumin Salt and pepper

127

Rice with Peas, Spinach & Salmon

W I L D A N D B R E E D I N G S A L M O N C A N B E D I S T I N G U I S H E D B Y A F E W F E A T U R E S : B R E E D I NG S A L M O N A R E G E N E R A L LY R I C H E R T H A N T H E I R W I L D B R E E D E R S A N D T H E R E F O R E U S UA L LY M O R E A R O M A T I C A N D J U I C Y. I N A D D I T I O N , S A L M O N F R O M FA R M S L A C K T H E D Y E A S T A X A N T H I N , W H I C H P R O V I D E S T H E T Y P I C A L O R A NG E C O L O U R A T I O N . I T I S A R T I F I C I A L LY A D D E D T O THEM SO THAT THEY GET BRIGHTER IN COLOUR THAN WILD SALMON. WILD SALMON GET ASTAXANTHIN THROUGH THEIR NATUR AL FOOD.

Serves 4

Directions - Preparation time: approx. 45 minutes (incl. cooking time)

Ingredients:

Cook the rice with the turmeric and some of the stock until soft. Peel and chop the onion and garlic. Wash the leek and cut into fine rings.

400 g Basmati rice Â˝ tsp Turmeric 1 Onion or spring onions 1 Clove of garlic 1 Small leek 100 g Frozen spinach Handful frozen peas 4 Salmon fillets (Ă 125 g) 2 tbsp. Fresh lemon juice Salt and pepper

Sprinkle the lemon juice over the salmon. season with salt and pepper. Heat the oil and fry the fish on a medium heat for 5-8 minutes per side remove and keep warm. Fry the onion and garlic in the pan. Add the leeks and fry for about 5 minutes. Add the stock, spinach and rice. Season if necessary and simmer for a few minutes until most of the liquid has disappeared. Serve with the fish.

2 tbsp. Coconut oil 100 ml Gluten free vegetable stock

129

Flatbread Spinach Pizza

Q U I C K A N D E A S Y P I Z Z A , I N S T E A D O F H AV I N G A T A K E AWA Y P I Z Z A . M A K E I T WITH FL ATBREADS.

Serves 4

Directions - Preparation time: approx. 45 minutes (incl. cooking time)

Ingredients:

Peel the garlic and chop. Simmer the spinach in a pan with garlic for about 10 minutes. Preheat the oven to 200Â°C .

1 Clove of garlic 500 g of Frozen spinach 250 g Mozzarella

Halve the flatbreads. Cut the mozzarella into cubes. Remove any remaining water from the spinach. Mix the spinach and the mozzarella.

Salt and pepper

Spread the sour cream onto the flatbread.

1 Gluten free flatbreads

4 tbsp. Lactose free cream

Add the spinach and cheese mixture to the flat bread and bake for about 10 minutes.

131

Buckwheat Vegetable Soup

THIS GLUTEN-FREE BUCKWHEAT SOUP IS DELICIOUS. THE VEGETABLES AND SPICES USED ALSO CONTRIBUTE TO THIS. T H E Y A R E H A R M O N I O U S LY B A L A NC E D W I T H T H E B U C K W H E A T, S O T H A T T H E Y G I V E T H E S O U P A F U L L - B O D I E D A N D V E R Y B A L A NC E D T A S T E . S I NC E T H E B U C K W H E A T I S G E N E R A L LY E A S I LY D I G E S T I B L E , T H E S O U P I S A L S O E XC E L L E N T A S A L I G H T DINNER.

132

Serves 4

Directions - Preparation time: approx. 45 minutes (incl. cooking time)

Ingredients:

Heat the oil in a pan. Fry the shallot, garlic, ginger and turmeric. Add the carrot and courgettes cubes, briefly fry and add the bay leaves and the marjoram. Stir in the buckwheat and fry.

100 g Buckwheat - washed and cooked 1 Small carrot (about 100 g) washed, peeled and cut into fine cubes Â˝ Courgettes (about 100 g) - washed and cut into fine cubes 1 Tomato (approx. 80 g) - washed,

Add the remaining spices and top up with the vegetable stock. Let the soup simmer for about 25-30 minutes. Add more vegetable stock if necessary. Add the tomato cubes and the spring onions and simmer for an additional 10 minutes. Remove the bay leaves and season with the parsley.

peeled, quartered and cut into fine cubes 1 Clove garlic - peeled and grate 5 g Fresh ginger - washed and grated 1 Small spring onion - halved, washed and cut into strips 1 Shallot - peeled and cut into strips 800 ml Vegetable stock 2 tbsp. Coconut oil 2 Bay leaves 1 tsp. Turmeric Â˝ tsp. Marjoram Pinch of Nutmeg Crystal salt Black pepper 133

Chapter 5

SNACKS “THE IN BETWEEN MEAL OF THE DAY”

SNACKS

Energy Balls

Chickpea Croquettes

Fruity & Refreshing Snack

Falafel

Nut Bars - Vegan & Gluten Free

Colourful Salad Rolls

Crunchy Bars Courgette Parmesan Crisps

Hummus

Spinach Pastries Roasted Chickpeas 1 of 11

135

Energy Balls

T H E D A T E B A L L S H AV E B E C O M E M Y FAV O U R I T E S N A C K F O R M A N Y R E A S O N S . T H E Y A R E P R E PA R E D Q U I C K LY A N D A R E PA C K E D F U L L O F V I T A L S U B S T A NC E S . A D D S O M E C R A N B E R R I E S O R G I N G E R P O W D E R T O I NC R E A S E T H E C A L C I U M A N D M A G N E S I U M C O N T E N T O F T H E B A L L S .

136

Makes 20 balls, depending

Directions

on size

Ingredients: 100 g Dates Handful walnuts

Mix all the ingredients in a blender. Form small balls and roll in sesame seeds or coconut.

Handful pecan nuts Variation 2:

Variation 4:

100g Dates

100 g Dates

Handful mixed nuts

Handful goji berries

Handful mixed seeds

4 Dried figs

1 tbsp. Macca powder

Handful pecan nuts

1 tbsp. Baobab powder

1 tbsp. Vanilla essence

Handful cashew nuts

1 tbsp. Organic Cacao

1 tbsp. Baobab powder

1 tbsp. Flaxseed

Handful desiccated coconut

Handful goji berries or cranberries (or both) Handful desiccated coconut

1 tbsp. Vanilla essence Sesame seeds or coconut to decorate

Handful desiccated coconut Sesame seeds or coconut to decorate Variation 3:

Variation 5:

100 g Dates

100 g dates

3 tbsp. Almond cream

2 tbsp. Sunflower seeds

1 tbsp. Goji berries

2 tbsp. Linseeds

30 g Brazil nuts

2 tbsp. Chia seeds

1 tbsp. Desiccated coconut

2 tbsp. Goji berries

1 tbsp. Baobab powder

Handful mixed nuts

Poppy seeds or coconut to decorate

1 tbsp. Hemp powder

137

Fruity & Refreshing

THE SMALL FRUIT BALLS CONTAIN INGREDIENTS, WHICH IN THIS COMBINATION C R E A T E A W O N D E R F U L F R E S H A N D W E L L B A L A NC E D T A S T E . T H E Y L O O K D E L I C I O U S A N D A R E E A S Y T O P R E PA R E .

138

Makes 15-20 balls

Directions

Ingredients:

Add the raisins, goji berries, ginger and the beetroot powder to a mixer and mix briefly.

75 g Raisins 75 g Goji berries 30 g Candied ginger 2 tsp. Beetroot powder

Pour the mixture into a bowl, season with the cinnamon and almond, and shape 15-20 balls.

30 g White almond cream

If the mass is too sticky, simply dip your hands into a bowl of water. This allows the balls to form well and do not stick to the hands.

2 tbsp. Hemp seeds (without

If desired, whisk in hemp seeds or pistachios.

Cinnamon

the husk) 2 tbsp. Chopped pistachios

139

Nut Bars - Vegan & Gluten Free

T H E Y A R E D E L I C I O U S A N D A R E S U I T A B L E A S A S N A C K O R D E S S E R T. T H E N U T BARS ARE VEGAN AND GLUTEN FREE AND RICH IN MINER ALS.

140

Serves 4

Directions - Baking Tray size 30 x 35cm

Ingredients:

Pre heat the oven to 180Â°C.

25 g Chopped almonds 25 g Gluten free cornflakes 25 g Pumpkin seeds 25 g Sunflower seeds 25 g Puffed amaranth 75 g Buckwheat flakes 25 g Chopped hazelnuts 25 g Chopped Walnuts 50 g Chopped dates

Mix all the ingredients, except for the last five. Stir the rice syrup with apple sauce, chia seeds and almond, and then mix the cream thoroughly with the nut mixture. Cover the baking tray covered with baking paper, spread the mixture on and sprinkle with some freshly squeezed lemon juice. Bake in the oven for 20 minutes. After cooling, cut into bars.

2 tbsp. Coconut blossom syrup 170 g Unsweetened apple sauce 3 tbsp. Almond butter 1 tbsp. Ground chia seeds Juice from1 lemon

141

Crunchy Bars

H I G H - Q UA L I T Y FA T S A N D P R O T E I N S , C O M B I N E D W I T H E A S I LY D I G E S T I B L E C A R B O H Y D R A T E S , T H A T â&#x20AC;&#x2122; S H O W A H E A LT H Y C R U NC H Y B A R S H O U L D B E P U T TOGETHER.

142

Serves 4

Directions

Ingredients:

Preheat oven to 60Â°C.

80 g Sunflower seeds 60 g Gluten free oats

Grind the sunflower seeds, cashews and almonds.

50 g Cashew

Mix together with the remaining ingredients. If the mixture is too firm add some fruit juice.

50 g Almonds

Cover a baking tray with baking paper.

60 g Ground oats

25 g Linseed 80 g Coconut blossom syrup 1 tbsp. Coconut oil 100% Fruit juice if required

Then spread the mixture to about 0.5 cm thick and dry in the oven for about 2-3 hours. Once dried cut into bars.

143

Courgettes Parmesan Crisps

C O U R G E T T E S B E L O N G T O T H E FA M I LY O F P U M P K I N P L A N T S . T H E I R T A S T E I S F R E S H A N D S L I G H T LY S W E E T. C O U R G E T T E S C O N T A I N S D I E T A R Y F I B R E S A N D H A S F E W C A L O R I E S , A N D A R E T H E R E F O R E H I G H LY R E C O M M E N D E D F O R E V E R Y W E I G H T L O S S D I E T.

144

Serves 4

Directions

Ingredients:

Preheat the oven to 110Â°C.

1-2 Courgettes 30 g Grated parmesan

Cut the Courgettes into thin slices (using the knife or a grater).

1 Clove garlic

Peel the parmesan finely. Grate the garlic.

1 tbsp. Apple cider vinegar

In a large bowl combine the courgette slices with the parmesan, garlic, vinegar and a little salt.

A little salt

Cover several baking trays with baking paper and place the courgette slices on the baking trays (or use one sheet several times in succession). Bake in the oven for about 1 hour or until crisp. Always check so they donâ&#x20AC;&#x2122;t burn. While still warm, remove them from the baking tray.

145

Chickpea Croquettes

C H I C K P E A S H AV E A P O S I T I V E E F F E C T O N T H E D I G E S T I O N , T H E C A R D I O VA S C U L A R S Y S T E M A N D T H E B L O O D G L U C O S E L E V E L . T H E S M A L L N U T R I E N T B O M B S H AV E B E E N C O N S U M E D F O R A R O U N D 8 0 0 0 Y E A R S , B E C AU S E THEY CONTAIN A LOT OF PROTEINS, MINER ALS AND TR ACE ELEMENTS. THEY ARE RICH IN B VITAMINS AND F I B R E : A P E R F E C T C H O I C E F O R A L L V E G A N S , H E A LT H A N D F I G U R E C O N S C I O U S P E O P L E . 146

Serves 4

Directions - Preparation time: approx. 30 minutes

Ingredients:

Peal the potatoes and boil in salt water until soft.

500 g Cooked chickpeas (drain the water and wash until the water runs clear) 2 Potatoes 1 Onion 1 Bunch flat leaf or curly parsley Salt

Mix with the chickpeas. Put the puree into a bowl, add chopped parsley, onion, salt, pepper and mix well. Shape into croquettes or balls, fry in oil in a frying pan, turning frequently to make them golden brown on all sides. Enjoy with garlic and herb yoghurt or hummus.

Pepper Coconut oil or Ghee

147

Falafel

A P O R T I O N O F C H I C K P E A S C O V E R S 7 0 % O F T H E D A I LY F O L I C A C I D R E Q U I R E M E N T, 6 5 % O F T H E D A I LY C O P P E R R E Q U I R E M E N T A N D 5 0 % O F T H E D A I LY D I E T A R Y F I B R E R E Q U I R E M E N T.

148

Serves 4

Directions

Ingredients:

Rinse the chickpeas well and add them to a blender together with the onion and the garlic.

250 g Chickpeas 1 Large Onion 1 - 2 Cloves of garlic 2 tbsp. Chickpea flower

Add the chickpea flour and baking powder. Add more flour, depending on consistency.

4 tbsp. Flour (you can

Chop the parsley and mix in.

substitute with gluten free

Add the lemon juice.

flour or buckwheat flour) 1 tsp. Gluten free backing powder Juice from half a lemon

Roll the dough into balls and place on a baking tray covered with baking paper. Bake at 220Â°C according to the size, small falafel need approx. 15 min.

Bunch parsley Dried coriander Cumin Salt

Variation: Add dried tomatoes and pickled olives to the mixture. Mix tahini into the mixture.

149

Hummus

C H I C K P E A S , T H E M A I N I N G R E D I E N T O F H U M M U S , C O N T A I N D I E T A R Y F I B R E , P R O T E I N , B V I T A M I N S , M A NG A N E S E A N D O T H E R N U T R I E N T S . A S H U M M U S R E C I P E S VA R Y, S O D O E S N U T R I T I O N A L C O N T E N T, D E P E N D I NG P R I M A R I LY O N T H E R E L A T I V E P R O P O R T I O N S O F C H I C K P E A S , T A H I N I , A N D P R O V I D E S R O U G H LY 17 0 C A L O R I E S F O R 10 0 G R A M S .

150

Makes 4 portions

Directions

Ingredients:

How to make tasty hummus:

1 Tin of chickpeas - drained and rinsed 1 tbsp. Olive oil 2 Cloves garlic Juice of 1 lemon Salt

Simply pour the chilled cooked chickpeas (or chickpeas from the tin, rinsed) into the blender, add olive oil, fresh garlic, salt, fresh lemon juice and tahini (dry roasted sesame paste). If the consistency of the hummus is too thick, simply add a little water or oil. Season with some parsley and cumin.

2 tbsp. Tahini 1 tbsp. Cumin

Variation: Add two baked sweet potatoes to the hummus.

151

Colourful Salad Rolls

L I G H T, C O L O U R F U L , C R I S P, A N D F R E S H ! T H E S E V I T A M I N R I C H R O L L S A R E F U N AND BRING GOOD MOOD..

152

Quantity depends on how

Directions - Preparation time: 15 minutes

much salad you use.

Ingredients: Radishes Orange and violet carrots

Wash the vegetables. Cut the radishes into fine slices.

Beetroot

Cut the carrots and cucumbers into thin strips with a peeler.

Cucumber

Cut the beetroots into fine strips.

Any salad leaves Fresh mint

Trim all vegetable strips to 5 cm.

Rice paper

Place the rice paper in cold water until soft.

For the dip:

Drain, place smoothly on a plate and cover with vegetables in the middle of the lower third. Fold the sides and roll up from below.

2 tsp. Organic smooth peanut butter 1 tsp. Tamari sauce 1 tsp. Lemon juice

For the dip mix all the ingredients and add enough water to make a creamy sauce. Dip the rolls and enjoy!

1 Clove of garlic A little warm water

153

Spinach Pastries

S P I N A C H I S A N A T U R A L A P P E T I T E S U P P R E S S A N T. Y O U S H O U L D I NC O R P O R A T E P L E N T Y O F S P I N A C H I N T O Y O U R D I E T. T H E S P I N A C H S H O U L D N O T C O M E F R O M T H E C A N - A S P O P E Y E U S E D T O D E V O U R . THE GREEN LEAFY VEGETABLES SHOULD INSTEAD BE CONSUMED AS FRESH AS POSSIBLE.

154

Makes 12 small pastries

Directions - Preparation time: 40 minutes

Ingredients:

Remove the stems from the spinach and wash. Chop roughly and set aside.

500 g Fresh or frozen spinach ½ Bunch freshly chopped parsley

In a large saucepan, cook the onion until soft, then add the parsley, dill, salt, pepper and chopped spinach. Cook at medium heat with occasional stirring until the liquid evaporates. Then add the lemon juice.

6 slices of frozen gluten free

Preheat oven to 190°C.

puff pastry

Place 2 tbsp. of spinach in the middle of each puff pastry square and moisten the edges with water. Fold into a bag and firmly press the edges with a fork. Brush with olive oil and place on a baking sheet.

1 Large red onion - chopped 4 tbsp. Water 2 tbsp. Lemon juice 1-2 tbsp. Olive oil 2 Cloves of garlic - chopped

Bake the pastries for about 25 minutes. You can serve them hot or cold with salad or hummus or both.

½ tbsp. Salt Fresh dill ½ tsp. Black pepper

155

Roasted Chickpeas

H AV E I T O L D Y O U A B O U T M Y F O N D N E S S F O R S A LT Y N I B B L E S ? N O ? I N E E D S O M E T H I N G T O N I B B L E O N W H E N WA T C H I N G T V. R O A S T E D C H I C K P E A S A R E M Y FAV O U R I T E .

156

Makes 12 small pastries

Directions - Preparation time: 40 minutes

Ingredients:

Preheat the oven to 200Â°C (top and bottom heat).

1 Can of chickpeas 1 tbsp. Olive oil

Drain the chickpeas and rinse well with water. Dab dry with kitchen paper.

1 tsp. Salt

Mix the chickpeas in a bowl with the oil, salt and the spices.

Some freshly ground pepper

Spread the spiced chickpeas on a baking tray and bake for 20 to 30 minutes in the oven.

Some paprika powder or curry powder (if you want them spicy) Some garlic powder

Stir them frequently so they brown evenly. If you do not want them to be too crisp, reduce the heat of the oven. Keep an eye on them so they donâ&#x20AC;&#x2122;t get too brown. After baking, let them cool down.

157

Chapter 6

CAKES & DESERTS “THE SWEETEST MEAL OF THE DAY”

CAKES & DESSERTS German Apple Crumble Chocolate Chia Pudding

Spicy Chocolate Cake with Walnuts and Pears

Cinnamon Cookies

Almond Cake

Carob Pudding

Banana Oat Cookies

Almond Banana Creme

Chocolate Chia Cake in a Cup

Chia Pudding with Matcha & Mango Coconut Amaranth Balls Muffins with Caramelised Walnuts Sweet Potato Muffins Spelt & Goji Berry Cookies Vegan Chocolate Muffins

Carrot, Courgettes, Apple Cake Raspberry Ice Cream Raw Vegan Blueberry Cheesecake Juicy Vegan Berry Muffins

1 of 20

159

German Apple Crumble

T H I S I S O N E O F M Y FAV O U R I T E C A K E S . I T A LWA Y S R E M I N D S M E O F H O M E . I L O V E E A T I N G I T WA R M W I T H I C E C R E M E O R H O T C U S T A R D .

160

Serves 1

Directions

Ingredients:

Pre heat the oven to 175°C, oil the spring form and add a bit of flour so that the form is covered.

125 g Lactose free butter or lactose free margarine 100 g Coconut blossom sugar 1 tsp. Vanilla essence

Beat soft butter, sugar and vanilla essence with the hand mixer or a kitchen machine, add the eggs one by one and beat further. Mix the baking powder with the flour and stir in the flour alternately.

3 Eggs

Add the milk.

200 g Gluten free flour

Now add the dough into the prepared spring form and spread it evenly.

1 tsp. Gluten free backing powder 80 ml Lactose free milk

Peal the apples and cut them into quarters and remove the core, distribute them evenly on the prepared dough.

3-4 Apples (depending on

Sprinkle the cinnamon over it and prepare the crumble.

size)

For the crumble mix with your hands the soft butter, sugar, flour and ½ tsp. cinnamon.

Cinnamon Ingredients for the crumble: 120 g Lactose free butter or margarine 100 g Coconut blossom sugar 200 g Gluten free flour ½ tsp. Cinnamon

Spread the crumble evenly over the apples. Bake your cake in the middle of the oven for about 60 minutes. Use a wooden stick to test if it is done. When finished take it out of the oven and let it cool in the form for about 10-15 minutes before you remove it from the form. Leave it to cool or serve warm with ice cream or custard. 161

Chocolate Chia Pudding

F O R T H E A NC I E N T M A YA N S , C H I A S E E D S W E R E B A S I C F O O D A N D R E M E D Y I N O N E . T H E Y H AV E A H I G H C O N T E N T O F O M E G A - 3 FA T T Y A C I D S , P R O T E I N , C A L C I U M , IRON AND SOLUBLE DIETARY FIBRE.

162

Makes 2 portions

Directions

Ingredients:

Mix all the ingredients, except for the berries, and leave the mixture for a couple of hours or leave in the fridge overnight. Stir occasionally.

3 tbsp. Chia seeds 2 tbsp. Organic raw cacao 1 tbsp. Coconut blossom syrup 1 tbsp. CinnamonÂ 250 ml Almond milk 100 g Frozen berries

163

Cinnamon Cookies

C I N N A M O N I S L O A D E D W I T H P O W E R F U L A N T I O X I D A N T S , S U C H A S P O LY P H E N O L S . I N A S T U D Y T H A T C O M PA R E D T H E A N T I O X I D A N T A C T I V I T Y O F 2 6 S P I C E S , C I N N A M O N WA S T H E C L E A R WINNER, EVEN OUTR ANKING “SUPERFOODS” LIKE GARLIC AND OREGANO.

164

Makes approx. 40 cookies

Directions

Ingredients:

Finely grind the almonds and mix with the sultanas, salt and cinnamon. Then add the oil and the syrup and knead everything to a dough. Shape the balls and then flatten them into round biscuits.

2 Cups almonds (1 cup is approx. 240 ml) 1 Cup raisins 4 tbsp. Cinnamon

The cinnamon biscuits can be eaten fresh, but you can also dry them for12 hours until completely dry.

Pinch of salt Âž Cup date syrup 40 ml Olive oil

165

Carob Pudding

T H E N A T U R A L S U G A R C O N T E N T O F T H E F R U I T S O F T H E C A R O B T R E E I S G I V I NG T H E C A R O B P O W D E R A P L E A S A N T S W E E T N E S S . C A R O B I S A H E A LT H Y A LT E R N A T I V E T O C O C O A B E C AU S E I T I S L O W I N FA T A N D H I G H I N F I B R E . I T A L S O P R O V I D E S VA L UA B L E V I T A M I N S , S U C H A S VITAMINS A AND B, AS WELL AS IRON AND CALCIUM. 166

Makes 2 Portions

Directions

Ingredients:

First mix the almond mousse with the almond milk in a pot, heat the mixture slowly, and stir in the carob powder.

350 ml Almond milk 100 g White almond butter 4 tbsp. Carob powder 2 tbsp. Arrowroot

Then dissolve the arrow root flour in a little water and stir into the sauce. Heat until mixture begins to thicken. Serve hot.

A little water

167

Almond Banana Creme

T H I S B A N A N A A L M O N D C R E A M D O E S N O T O N LY T A S T E G O O D , B U T I S A L S O V E R Y H E A LT H Y. I T P R O V I D E S T H E B O D Y W I T H C O M P L E X C A R B O H Y D R A T E S , H I G H - Q UA L I T Y FA T T Y A C I D S A N D NUMEROUS MINER ALS, E.G. CALCIUM, MAGNESIUM, POTASSIUM AND COPPER. THE ALMONDS ALSO CONTAIN L ARGE AMOUNTS OF B VITAMINS AND VITAMIN E. 168

Makes 2 Portions

Directions

Ingredients:

Finely chop the almonds, peel the bananas and place in a blender.

70 g Almonds - finely chopped 4 Bananas 2 tbsp. Coconut blossom

Combine with the almonds, syrup and the carob powder. Finally, mix in the chopped almonds. Refrigerate for 4 hours.

syrup 2 tbsp. White almond butter 1 tbsp. Carob powder

169

Chia Pudding with Matcha & Mango

M A T C H A I S F I N E LY G R O U N D P O W D E R O F S P E C I A L LY G R O W N A N D P R O C E S S E D G R E E N T E A . T H E G R E E N T E A P L A N T S F O R M A T C H A A R E S H A D E - G R O W N F O R A B O U T T H R E E W E E K S B E F O R E H A R V E S T, A N D T H E S T E M S A N D V E I N S A R E R E M O V E D I N P R O C E S S I N G . T H I S P U D D I N G I S M A D E F R O M C O C O N U T M I L K A N D M A NG O A N D I S SWEETENED WITH COCONUT BLOSSOM SYRUP AND THICKENED WITH CHIA SEEDS AND CAROB POWDER.

170

Makes 2 Portions

Directions

Ingredients:

Mix the matcha powder with the coconut milk until completely mixed.

1 Ripe mango - diced 2 tbsp. Chia seeds - ground in a blender (quicker to use) 200 ml Coconut milk

Add the chia seeds, stir well, and simmer for 5-10 minutes. For the fruit mixture, mash the mango with carob powder, lemon juice and syrup until you have a smooth consistency.

1 tbs. Fresh lemon juice

Add the cardamom.

1 tbsp. Matcha powder

Take 2 glasses and layer alternatively with the matcha mixture and fruit mixture.

1 tbsp. Coconut blossom syrup 2 tbsp. Carob powder

Serve with raspberries, mint and coconut flakes.

Âź tbsp.Â Cardamom For the decoration: Raspberries, coconut flakes, fresh mint leaves

171

Coconut Amaranth Balls

T H E S M A L L A M A R A N T H G R A N U L E S C O N T A I N A N A L M O S T U N B E L I E VA B L E A B U N D A NC E O F N U T R I E N T S A N D V I T A L S U B S T A NC E S . I T S P R O T E I N C O N T E N T I S 16 G R A M S P E R 10 0 G R A M S H I G H E R T H A N T H A T O F M A N Y O T H E R G R A I N VA R I E T I E S A N D M A K E S A M A R A N T H A G O O D P R O T E I N S O U R C E . A L S O , I T S C O N T E N T O F I R O N ( 9 M G ) A N D C A L C I U M ( 215 M G ) I S H I G H E R T H A N T H A T O F C O M PA R A B L E F O O D S . A M A R A N T H I S G L U T E N F R E E , W H I C H I S W H Y I T C A N B E A N I N T E R E S T I NG A LT E R N A T I V E T O S O M E C E R E A L P R O D U C T S F O R C E L I A C PA T I E N T S . 172

Serves

Directions

Ingredients:

Heat the oven to 200°C.

80 ml Coconut oil 70 g Coconut blossom sugar ½ Banana - mashed 125 g Spelt flour 1 tbsp. Gluten free baking

Oil a bread tin. Mix all the ingredients, except the olive oil, in a big bowl and knead with your hands until the dough no longer sticks to the edge of bowl. If the dough is too wet add a little flour, if the dough is too dry add a bit of water.

powder

Now add the dough to the bread tin. Bake for approx. 20-25 minutes.

Pinch of salt

Remove the bread from the oven and leave to cool.

100 g Desiccated coconut

Spread the olive oil over the top. The bread will keep for 2-3 days.

30 g Amaranth pops 1 tbsp. Coconut milk

Tip: The seeds need sufficient liquid to swell, therefore, drink at least 2 glasses of water after eating.

173

Muffins with Caramelised Walnuts

S E L E C T E D I N G R E D I E N T S S U C H A S C O C O N U T O I L , WA L N U T S , O A T F L A K E S A N D B A N A N A S P R O V I D E T H E B A S I S F O R T H E S E V E R Y E A S Y T O P R E PA R E WA L N U T MUFFINS. WHEN I GET OUT OF THE BATH, THE WHOLE HOUSE SMELLS OF FRESH MUFFINS. 174

Makes approx. 12 muffins

Directions

Ingredients:

Heat the oven to 200Â°C (circulating air).

4 Ripe bananas 10 Dates 4 tbsp. Coconut oil 4 tbsp. Unsweetened apple sauce

Mash the bananas with a fork and place them in a large bowl. Grind the oats. Add the remaining ingredients, except the walnuts, and mix everything in a blender.

200 g Gluten free oats

Roughly chop the walnuts and add them to the dough.

200 g Spelt flour

For the topping mix the syrup and walnuts.

2 tbsp. Gluten free baking

Oil a muffin tin lightly with coconut oil.

powder 1 tbsp. Cinnamon 1 tsp. Salt

Top with the honey walnut mixture. Bake the muffins at 200Â°C for about 20 minutes.

100 g Walnuts Topping: 1 tbsp. Coconut blossom syrup and 1 tbsp. walnuts

175

Sweet Potato Muffins

S W E E T P O T A T O E S R E G U L A T E B L O O D G L U C O S E L E V E L S , C A N L O W E R C H O L E S T E R O L , S T R E NG T H E N T H E I M M U N E S Y S T E M , PROTECT THE HEART AND STRENGTHEN THE MUSCLES. SWEET POTATOES ARE FILLED WITH NUTRIENTS AND VITAL S U B S T A NC E S . T H E C O C O N U T O I L A N D N U T S E N H A NC E T H E A R O M A O F T H E S W E E T P O T A T O A N D M A K E S T H E M U F F I N S E V E N M O R E N U T T Y.

176

Makes 10 muffins

Directions - Preparation time: approx. 60 minutes

Ingredients: 500 g Sweet potatoes

Cook the potatoes in a saucepan with water for about 20 minutes. Drain the water and keep warm in the pan.

½ Ripe banana

Heat the oven to 175°C.

100 g Chopped walnuts

Add all the ingredients to a bowl.

300 g Wholemeal spelt flour 1½ tbsp. Gluten free backing

Add the boiled potatoes and make a smooth dough.

powder

Grease the baking tray with the oil or use a muffin tray.

100 g Coconut blossom sugar

Pour the mass into the molds and fill to about three quarters.

½ tbsp. Cinnamon

Bake in oven for about 40-50 minutes. Take out of the oven and leave to cool.

½ tbsp. Ginger powder ½ tbsp. Cardamom Pinch nutmeg 1 tsp. Fresh lemon juice ½ tsp. Crystal salt Approx. 4-5 tbsp. Almond milk 60 g Coconut oil

177

Spelt & Goji Berry Cookies

T H E S P E LT G O J I C O O K I E S A R E N O T J U S T A T R E A T. T H E Y P R O V I D E M A N Y I M P O R T A N T N U T R I E N T S A N D V I T A L S U B S T A NC E S . G O J I B E R R I E S C O N T A I N A N T I O X I D A N T S T O R E D U C E O X I D A T I V E S T R E S S . T H E W O N D E R F U L LY C R U NC H Y B I S C U I T S T A S T E F R U I T Y A N D A R E Q U I C K LY M A D E .

178

Makes 15 cookies

Directions - Preparation time: approx. 30 minutes

Ingredients:

Preheat oven to 200°C.

130 g Spelt flour 60g Gluten free oats

Combine all the ingredients except the goji berries and the pistachios and kneed with your hands to form a dough. Add the pistachios and goji berries.

80 g Coconut blossom sugar

Form cookies and put them on a baking tray lined with baking paper.

½ tsp. Gluten free baking powder

Bake the cookies for 10 minutes or until golden brown, remove and allow to cool.

Pinch of salt ½ tsp. Vanilla essence 1 tsp. Arrow root 90 g Coconut oil 1 tbsp. Rice or almond milk 3 tbsp. Fresh orange juice 2 tbsp. Goji berries 1 tbsp. Pistachios - chopped

179

Vegan Chocolate Muffins

THE MUFFINS ARE READY IN AT LEAST 40 MINUTES. THE INGREDIENTS ARE VEGAN. SWEETENED WITH COCONUT BLOSSOM SUGAR, THICKENED WITH CHIA GEL.

180

Makes 9 muffins

Directions - Preparation time: approx. 60 minutes

Ingredients: 60 g Coconut blossom sugar

For the chia gel, soak the chia seeds for at least half an hour in 150 ml of cold water. Occasionally, stir the gel. Keep the rest in the refrigerator in a sealed container and consume within 1 week.

1 tbsp. Gluten free baking

Preheat the oven to 200Â°C.

powder

Now mix all the ingredients except for the cherries. The dough should be smooth and supple. Do not stir too long.

100 g Spelt flour

Pinch of salt 60 g Cacao nibs 90 ml Coconut oil

Mix in the cherries. Fill the chocolate-cherry dough into the moulds. Bake for approx. 20 minutes.

150 ml Almond milk

Remove the muffins from the oven and leave to cool..

1 tsp. Vanilla essence 2 tbsp. Chia gel 150 ml Cold water 200 g Cherries

181

Spicy Chocolate Cake with Walnuts and Pears

T H E O R A NG E F L AV O U R G I V E S T H E C A K E A P L E A S A N T LY F R E S H T A S T E , T H E VA N I L L A HARMONISES ALL THE AROMAS.

182

Makes 12 slices

Directions - Preparation time: approx. 50-60 minutes

Ingredients:

Preheat oven to 175Â°C.

250 g Spelt flour 4 Small pears 200 g Chopped walnuts 50 g Fresh orange juice 80 ml Rice milk 80 ml Coconut oil 150 g Coconut blossom sugar

Add the flour, baking powder, sugar, salt, cocoa, vanilla, grated orange peel and cinnamon to a bowl and mix well. Mix in the chopped walnuts and pear pieces. Mix the orange juice and soya milk gently. Add the oil and continue stirring until the mass has a creamy dough consistency. Pour the dough into the baking tin and smooth the top with a tablespoon. Place the cake in the oven and bake for about 35 minutes. Remove the cake from the oven and gently remove it from the mold. Leave to cool.

1 tsp. Vanilla essence 2 tbsp. Gluten free backing powder 1 tsp. Grated orange peel 3 tbsp. Organic cacao powder 1 tsp. Cinnamon Â˝ tsp. Salt

183

Almond Cake

T H I S C A K E I S V E R Y E A S Y T O B A K E . I T D O E S N â&#x20AC;&#x2122; T E V E N N E E D F L O U R O R B A K I NG SODA.

184

Makes 12 slices

Directions - Preparation time: approx. 60 minutes

Ingredients:

Separate the eggs. Whip the egg whites until stiff and place them in the refrigerator.

5 Eggs 250 g Lactose free butter 250 g Coconut blossom

Mix the egg yolks with the sugar and the butter (butter should be at room temperature) until frothy. Then gently mix in the ground almonds.

sugar

Finally, mix in the egg whites.

250 g Ground almonds

Grease a Gugelhupf tin with some butter. Bake the cake in the pre-heated oven at 160Â°C for about 45 minutes.

Tip: You can add melted chocolate over the cake after baking.

185

Banana Oat Cookies

T H E S E C O O K I E S C O N S I S T O F J U S T T W O I NG R E D I E N T S A N D C A N A L S O B E E A T E N AS A SNACK.

186

Makes 15 cookies

Directions - Preparation time: approx. 30 minutes

Ingredients:

Preheat the oven to 175Â°C.

2 Large bananas, crushed 2 Cups of gluten free oats

Finely grind the oat flakes in a blender. In a large bowl mix the oatmeal with the banana. If you like, add a Â˝ cup of your chosen add-ins.

Add-ins:

Form cookies and and press them flat with a spoon. Bake your cookies for about 10 to 12 minutes.

Vanilla powder Goji berries or cranberries

The cookies can be stored in a biscuit box for a few days. They can also be frozen and then baked.

Raisins Chopped nuts Coconut flakes Cacao nibs

187

Chocolate Quinoa Cake in a Cup

QUINOA IS PERHAPS ONE OF THE BEST PROTEIN SOURCES IN THE WORLD. WHAT MAKES QUINOA SO UNIQUE IS THAT THE SMALL GR ANULES CONTAIN ALL NINE ESSENTIAL AMINO ACIDS. QUINOA IS ONE OF OUR MOST COMMON GR AINS. MOREOVER, THE DELICIOUS GR AIN IS GLUTEN-FREE AND CAN THEREFORE BE EATEN WITHOUT PROBLEM. 188

Makes 1 portion

Directions - Preparation time: 15 minutes

Ingredients:

Wash quinoa with warm water and boil in a pan with 100 ml of water.

40 g Quinoa 1 tbsp. chia seeds 15 g Organic cacao Â˝ Banana

Leave to simmer for 10 minutes. Cover and leave for another 5 minutes. Peel the banana and mash with a fork. Mix in the egg and honey. Mix 3 tbsp. of quinoa with the chia seeds and cacao.

1 Egg

Mix the banana and egg mixture an roughly chop the chocolate and mix in.

1 tbsp. honey 20 g Dark chocolate (at least

Oil the cup with the oil and half fill with dough. Cook in the microwave at 800W for about 30 seconds. Wait 10 seconds and bake for another 15 seconds.

70% cocoa)

Wait until the cake has sunk back into the cup and bake again for 15 seconds.

1 tsp. Vegetable oil

For the topping chop the toasted almonds, sprinkle the quinoa and chia seeds on the cake and serve them warm.

For topping: 4 Almonds 1 tsp. Boiled quinoa Âź tsp. Chia seeds Special accessories: Cup (about 0.3 l capacity) Microwave

189

Carrot, Courgettes, Apple Cake

T H I S J U I C Y C A K E C O N T A I N S O N LY A L I T T L E F L O U R A N D N O R E F I N E D S U G A R , M A K I N G I T I D E A L F O R A L O W C A R B D I E T. I N A D D I T I O N , I T I S Q U I C K LY M A D E A N D C H I L D R E N W I L L L O V E I T.

190

Makes 8 portion

Directions - Preparation time: 60 minutes

Ingredients: 500 g Apples - cut into small

Beat the eggs and sugar with a pinch of salt. Add the courgettes, carrots and the ground hazelnuts and stir.

cubes

Now mix the in the flour, the potato starch and the baking soda.

200 g Courgettes - finely

Then add in the apple cubes.

grated 200 g Carrots - finely grated 100 g Ground hazelnuts

Preheat the oven to 165Â°C (circulating air), and bake for approx. 50-60 minutes. Leave to cool.

100 g Buckwheat flour 100 g Potato starch 1 tbsp. Baking soda 100 g Coconut blossom sugar Pinch of salt 3 Eggs

191

Raspberry Ice Cream

R ASPBERRIES CONTAIN A REMARKABLE AMOUNT OF IRON AND VITAMIN C. IT ALSO CONTAINS F O L I C A C I D , M A G N E S I U M A N D P O T A S S I U M . R A S P B E R R I E S H AV E O N LY 3 4 K I L O C A L O R I E S ( KC A L ) P E R 10 0 G R A M S .

192

Makes 8 portion

Directions - Preparation time: 60 minutes

Ingredients: 250 g Frozen raspberries

Add all the ingredients into the blender and mix until creamy. Thats it, the raspberry ice cream is ready to serve.

1 Banana (not frozen)

You can also make this ice cream with a berry mixture.

4 Dates

193

Raw Vegan Blueberry Cheesecake

BLUEBERRIES KEEP BLOOD VESSELS CLEAN. BLUEBERRY JUICE HELPS OUR ORGANISM TO PROTECT ITSELF FROM TOXINS. IN ADDITION, THESE TAST Y B E R R I E S C O N T A I N M A N Y P O LY P H E N O L S A N D F L AV O N O I D S , W H I C H F I G H T F R E E R ADICALS. 194

Makes 20 muffins

Directions - Preparation time: 45 minutes

Ingredients:

I have made this wonderful vegan cheesecake in a small 13 cm tart tin. For larger

1 Handful: almonds 3: Dates 1-3 tbsp. Water Pinch sea salt or himalayan salt

forms simply double the quantities. Add the almonds, dates, 1-3 tbsp. water and 1 pinch of sea salt into your blender. Mix. It should be a crumbly and sticky. Press the mass into the bottom of your shape so that it is covered. Place the mould into the freezer for 20 minutes.

1 Handful cashew nuts

Add your cashew nuts and the melted coconut oil to your blender. Mix then add

2 tbsp Coconut oil

the banana and the lemon juice and zest. Mix everything. Now you can sweeten

1 Organic lemon (juice and

the dough with the syrup of your choice. Divide the mixture into two parts and

zest)

mix a portion of it with the blueberries.

1 Ripe banana 1 Handful blueberries

Now you can layer the cheesecake filling into your tin. Place the cheesecake in the

Â Coconut blossom syrup or

freezer for 30 - 45 minutes. Then enjoy immediately.

agave syrup

195

Juicy Vegan Berry Muffins

M U F F I N S U S UA L LY C O N S I S T O F W H E A T F L O U R A N D E G G S . M Y M U F F I N S A R E W H E A T - F R E E , G L U T E N - F R E E A N D V E G A N , B U T N E V E R T H E L E S S I R R E S I S T I B LY D E L I C I O U S . A N D N O T O N LY T H A T ! O U R T H E Y A L S O P R O V I D E O M E G A - 3 FA T T Y A C I D S A S W E L L A S N U T R I E N T S .

196

Makes 8 portion

Directions - Preparation time: 60 minutes

Ingredients:

Preheat oven to 200Â°C. Combine the buckwheat flour and almond flour with the

350 g Buckwheat flour

baking powder. Add the apple sauce, milk, syrup, oil and chia gel. Stir in the berries

50 g Almond flour

carefully.

2 tsp. Gluten free baking powder 150 g Apple sauce

Now fill the muffin cases. Bake for approx. 15 to 20 minutes. Remove the muffins from the oven and allow to cool.

200-250 ml Rice or almond milk 220 g Coconut blossom

How to prepare the chia gel:

syrup or a mild maple syrup

Add 1 tbsp. of chia seeds to 3 times the amount of water.

150 ml Organic rapeseed oil or organic sunflower oil

Leave for an hour. Use 2 tbsp. for the muffin recipe, keep the remaining chia gel

150 g Berry mixture (eg of

for other recipes in the refrigerator.

black and red currants, blackberries and raspberries) 2 tbsp. Chia gel

197

Chapter 7

SAUCES & DIPS “THE MOST IMPORTANT EXTR AS”

SAUCES & DIPS Vegan Kale & Basil Pesto

Avocado Dip

Almond Butter

Vegan Mayonnaise

Avocado & Rocket Pesto Herb Dressing

Beetroot & Horseradish Spread

Vegan Tzatziki

Chickpea Sauce

French Dressing

All round Cream 1 of 11

199

Vegan Kale & Basil Pesto

A H O M E M A D E P E S T O I S P R E PA R E D W I T H L I G H T N I N G S P E E D A N D T A S T E S L O V E LY W I T H PA S T A A S W E L L A S A S A L A D D R E S S I N G . N O R M A L LY PA R M E S A N I S O N E O F T H E I N D I S P E N S A B L E I NG R E D I E N T S O F A G O O D P E S T O , B U T I T A L S O W O R K S W I T H O U T C H E E S E . I N O U R V E G A N P E S T O V E R S I O N , W E H AV E C O M B I N E D B A S I L W I T H K A L E , W H I C H G I V E S T H I S P E S T O A V E R Y S P E C I A L TASTE. 200

Makes 4 portions

Directions - Preparation time approx. 5-10 minutes

Ingredients:

Put all the ingredients into a blender and mix until the pesto is smooth.

200 g Kale without the stalks 1 Bunch basil

Season with salt and pepper.

180 ml Olive oil 3 tbsp. Cashew nuts 3 tbsp. Pistachios Juice from 2 lemons 1 tbsp. Gluten free oat bran 2 Cloves of garlic Crystal salt Pepper

201

Almond Butter

W H I L E T H E A L M O N D I S O F T E N E A T E N O N I T S O W N , R AW O R T O A S T E D , I T I S A L S O A C O M P O N E N T O F VA R I O U S D I S H E S . A L M O N D S A R E AVA I L A B L E I N M A N Y F O R M S , S U C H A S W H O L E , S L I C E D (FLAKED, SLIVERED), AND AS FLOUR. ALMONDS YIELD ALMOND OIL AND CAN ALSO BE MADE INTO ALMOND BUTTER OR ALMOND MILK. THESE PRODUCTS CAN BE USED IN BOTH SWEET AND S AV O U R Y D I S H E S . 202

Makes 2 portions

Directions

Ingredients: 300 g Almonds with the skin

Heat oven to 190Â°C/170Â°C fan. Spread the almonds on a baking tray and roast for 10 mins.

Good drizzle honey

Remove and allow to cool. Put into a food processor and whizz for 12 mins, stopping every so often to scrape the sides down, and finish with a drizzle of honey. Will keep in the fridge for up to 3 weeks.

203

Avocado & Rocket Pesto

AV O C A D O C O N T A I N S A L A R G E A M O U N T O F V I T A L V I T A M I N S , S U C H A S V I T A M I N A , A L P H A - C A R O T E N E , B E T A C A R O T E N E , B I O T I N A N D V I T A M I N E . H A L F A N AV O C A D O H A S A R O U N D 13 8 C A L O R I E S . I T P R O V I D E S I M P O R T A N T FA T T Y A C I D S . T H E AV O C A D O A L S O H A S A N T I - I N F L A M M A T O R Y E F F E C T S W H I C H A R E PA R T I C U L A R LY U S E F U L F O R P E O P L E WITH ARTHRITIS. THESE ACTIVE INGREDIENTS ARE VERY IMPORTANT TO RELIEVE INFL AMMATION.

204

Makes 2 portions

Directions - Preparation time: 12-13 minutes

Ingredients: 1 Avocado

Add the avocado, rocket, shallots, garlic and coriander to a blender, mix vigorously with salt, pepper, lemon juice, and 2 tbsp olive oil.

2 Handful rocket - washed

Add the remaining olive oil.

1 Shallot

Mix briefly.

1 Clove garlic 2 Handful freshly chopped

Finely chop the walnuts and sprinkle over them.

coriander Salt Black pepper 2Â˝ tbsp. Olive oil 1 tbsp. Lemon juice 4 Walnuts

205

Herb Dressing

H E R B S A R E D I S T I N G U I S H E D F R O M V E G E T A B L E S I N T H A T, L I K E S P I C E S , T H E Y A R E U S E D I N S M A L L A M O U N T S A N D P R O V I D E F L AV O U R R A T H E R T H A N S U B S T A NC E T O F O O D . H E R B S C A N B E P E R E N N I A L S S U C H A S T H Y M E O R L AV E N D E R , B I E N N I A L S S U C H A S PA R S L E Y, O R A N N UA L S L I K E B A S I L .

206

Makes 2 portions

Directions

Ingredients:

Finely chop the herbs.

Â˝ Bunch parsley Â˝ Bunch chives 5 Fresh mint leaves Fresh dill

Mix the lime juice with the salt, oil and a bit of water. Add the herbs and pepper. Taste to season.

4 tbsp. Olive oil 1 tbsp. Fresh lime juice Water Crystal salt White pepper

207

Vegan Tzatziki

THIS IS A VEGAN VERSION OF THE TR ADITIONAL TZATZIKI RECIPE.

208

Serves 2

Directions

Ingredients:

Cut the cucumber in half, pit and grate.

600 g Silken tofu 2 Cucumbers 4 tbsp. Olive oil 2 tbsp. White wine vinegar 4 tbsp. Fresh lemon juice 4 Cloves garlic

Add the salt and squeeze the juice out with your hands. Place in a sieve and let stand for 30 minutes. Combine the tofu with all the spices (except dill and pepper) and mix in a blender. Then add the cucumber, the dill and a little pepper and mix well.

2 tbsp. Fresh dill

Season with some salt and place in the refrigerator for at least 2 hours.

1 tsp. Salt

Serve with flatbread.

Pepper

209

French Dressing

T H I S I S R E A L LY L I G H T A N D E A S Y D R E S S I NG .

210

Serves 1

Directions

Ingredients:

First mix the vinegar in a blender with salt and some sugar.

5 tbsp. Olive oil 2 tbsp. Apple cider vinegar 1 tbsp. Mustard

Then add the oil, the mayonnaise, the garlic and the mustard and mix. Finally, season with some pepper and some salt.

1 tbsp. Egg freeÂ mayonnaise 1 Clove garlic Salt Pepper 1 Pinch of coconut blossom sugar

211

Avocado Dip

T H E A M O U N T O F M O N O U N S A T U R A T E D FA T T Y A C I D S C O N T A I N E D I N T H E AV O C A D O M A K E S I T O N E O F T H E M O S T H E A LT H Y FA T S U P P L I E R S A T A L L . T H E FA T O F T H E AV O C A D O I S T O L O W E R C H O L E S T E R O L L E V E L S .

212

Serves 1

Directions

Ingredients: 1 Ripe avocado

Cut the avocado in half, remove the core and take the flesh out with a tablespoon.

Juice from Â˝ lemon

Add the lemon juice.

2 tbsp. Olive oil

Cut the radishes into wafer thin slices or dice very finely.

3 Radishes Salt Pepper 1 Bunch chives

Chop the basil and chives. Mix all the ingredients together and season with salt and pepper. The dressing can be refined with tomato paste.

Basil (beware: Sauces made with basil become bitter after a few hours)

213

Vegan Mayonnaise

SUPER EASY RECIPE FOR VEGAN MAYONNAISE THAT TASTES JUST LIKE THE R E A L T H I NG !

214

Serves 2

Directions - Preparation time: approx. 10-15 minutes

Ingredients:

All ingredients should have the same temperature (room temperature).

260 ml Rapeseed oil 200 ml Rice milk

Mix the mustard with 100 ml of oil, apple cider, salt and pepper in a blender and mix.

24 gÂ Mustard

Slowly add the remaining oil while mixing on a slow speed.

1 tbsp. Apple cider vinegarÂ 1 tsp. Salt Black pepper

Increase the speed of the mixer and pour in the milk. Mix until a creamy. Tip: If you want the egg yolk like colour of the traditional mayonnaise, you can add a pinch of turmeric.

215

Beetroot & Horseradish Spread

B E E T R O O T I S A G O O D S O U R C E O F I R O N A N D F O L A T E ( N A T U R A L LY O C C U R R I NG FOLIC ACID). IT ALSO CONTAINS NITR ATES, BETAINE, MAGNESIUM AND OTHER A N T I O X I D A N T S ( N O T A B LY B E T A C YA N I N ) .

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Serves 2

Directions - Preparation time: approx. 15-20 minutes

Ingredients:

Add the ingredients into a blender. Mix everything thoroughly.

250 gÂ Cooked beetroot finely grated

Taste and, if necessary, season with salt and pepper.

60 g Sunflower seeds 2 tbsp. Horseradish 2 tbsp. Apple cider vinegar 3 tbsp. Olive oil 1 tbsp. Fresh lemon juice Salad Pepper 2 tbsp. Freshly chopped coriander

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Chickpea Sauce

T H I S P E S T O I S M A D E F R O M C H I C K P E A S A N D T A H I N I . H E M P S E E D A N D PA R S L E Y M A K E F O R A D E L I C I O U S N U T T Y P E S T O . F R E S H LY S Q U E E Z E D L E M O N J U I C E , S A LT A N D O L I V E O I L R O U N D O F F THE REFRESHING AROMA.

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Serves 1

Directions

Ingredients:

Pour all ingredients into a blender and mix for about 30 seconds.

230 g Chickpeas 120 g Tahini

Pour the pesto into a bowl and season with salt and pepper. If it is too thick, add some water.

50 ml Freshly squeezed

Fill into a jar and place in the refrigerator.

lemon juice 1 Clove garlic 45 g hemp seeds 65 g Parsley 8 tbsp. Olive oil 2 tbsp. Water Salt and pepper

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All-round Cream

T H I S V E G A N C R E A M M A D E O F C A S H E W N U T S C A N B E U S E D F O R A N Y T H I NG . W H E T H E R I N A S A L A D S AU C E , A L I G H T S AU C E W I T H M U S H R O O M S O R A S PA R A G U S , A S A C R E A M Y T H I C K E N E R I N A S P R E A D O R A S A S W E E T VA N I L L A C R E A M F O R A C A K E B A S E .

Serves 1

Directions

Ingredients:

Pour the water and the cashew nuts into a blender and mix.

140g Cashew nuts (not roasted, unsalted) 2 tbsp. (approx. 11g)

Then add the lemon juice and psyllium husk powder and finely mix for about 2 minutes. Pour into a glass jar with a screw cap and place in the refrigerator until further processing.

Psyllium husk powder 1 tbsp. Freshly squeezed lemon juice 250ml Water

Note: If you want to have this cream a bit thinner, add 300-350 ml of water. This cream can be the basis for spreads, salad dressing, vanilla cream and for binding white sauces.

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Chapter 8

HERBS & SPICES “ F L AV O U R O F T H E D AY ”

SPICES Spices Arabic Pepper

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Spices & Tea

A S P I C E I S A S E E D , F R U I T, R O O T, B A R K , O R O T H E R P L A N T S U B S T A NC E P R I M A R I LY U S E D F O R F L AV O U R I NG , C O L O U R I NG O R P R E S E R V I NG F O O D . S P I C E S A R E D I S T I NG U I S H E D F R O M H E R B S , W H I C H A R E T H E L E AV E S , F L O W E R S , O R S T E M S F R O M P L A N T S U S E D F O R F L AV O U R I NG O R A S A G A R N I S H .

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Spices: High-quality and natural fats are without a doubt enormously important for our body, but you should not have too much fat and oils. The consumption of too much fat, and especially of unhealthy fat, has a negative effect on our blood. Fortunately, scientists have now found that these negative effects can be neutralised with the help of certain spices. Therefore, if you are eating very fatty foods, it is best to refine them with antioxidant spices to keep the blood fat levels on a healthy level. Researchers at Pennsylvania State University recently conducted a study to find out how spices such as cinnamon, oregano, parsley, and turmeric affect these blood tests. The study, published in Journal of Nutrition magazine, revealed that the consumption of fresh spices can lead to the body generally reacting less negatively to the consumption of high-fat food. Curcumin: Curcumin is the substance that gives turmeric its intensely orange-yellow colour. But curcumin is much more than just a colour generator. Both in Ayurvedic and traditional Chinese medicine, it has been used as a cure for thousands of years. Curcumin is considered to be the most internationally studied natural active ingredient in the world. Numerous studies prove his effects in inflammatory diseases, cardiovascular diseases, acute and chronic pulmonary diseases, liver and endemic diseases, cancer diseases and Alzheimer's disease.

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Cinnamon: Cinnamon is a very effective natural remedy. Cinnamon can lower blood glucose levels and cholesterol levels. At the same time, cinnamon stimulates the metabolism, which can be helpful if you want to lose weight. Cinnamon is thus an excellent nutritional supplement for a great many complaints. Olives: Olives have been cultivated in the Mediterranean since the Bronze Age (4,000 years ago). However, archaeological findings of olive kernels have shown that wild olives have been eaten at least 9,000 years ago. The ancient Greeks revered the olive tree as the sacred tree of the goddess Athena. Athena gave man the olive tree. The people Athena as the goddess of the city of Athens. Both green and black olives contain only low amounts of carbohydrates, which makes the oily fruits suitable for a low carb diet. 100 g of green olives contain about about 3 g and 100 g of black olives contain 5 g of carbohydrates. A major portion of this carbohydrate (80%) is made up of fibre. The fat content, on the other hand, is around 14% for immature green olives and 35% for mature black olives. The fat of the olive comes mainly from monounsaturated fatty acids - the oleic acid.

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Cumin: Cumin is an effective healing plant. It can be used specifically for digestive problems. Even chewing on the seeds helps with flatulence, bloating and abdominal cramps. Cumin has been used for a long time as a spice or for its healing properties. Especially in India cumin is added to many dishes and drinks - not only because of its delicious aroma, but also because of its diverse healing effects. It improve digestion and reduces hypertension. An increasing number of studies show many other beneficial effects of the cumin, so it should be incorporated into the diet as often as possible. You can use cumin for seasoning, either whole grains (eg in bread, roasted in rice and vegetable dishes) or ground. Ground cumin can be mixed with honey or banana.

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Makes 1 kg

Directions

Ingredients:

This recipe is from my Syrian grandmother, may she rest in peace. She used to send it to us from Syria. Somehow my mum convinced her to give her the recipe.

550 g Brown pepper 200 g Black pepper 100 g Cinnamon 60 g Ground cloves

I use this pepper in all my cooking. Just mix all the ingredients and store in airtight containers.

50 g Ground nutmeg 40 g Cardamom

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Chapter 9

TEAS & JUICES “DRINK OF THE DAY”

TEAS & JUICES Tea Pomegranate Juice Pineapple Juice Beetroot Juice Grapefruit Juice

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Teas

T H E R O O T S , L E AV E S , F L O W E R S O R F R U I T S O F H E R B S A R E U S E D F O R T H E P R O D U C T I O N O F H E R B A L T E A S . F R E S H LY H A R V E S T E D T H E Y C O N T A I N M O S T A C T I V E I NG R E D I E N T S A N D T A S T E PA R T I C U L A R LY A R O M A T I C . P R E V I O U S LY T H E H E R B S W E R E C O L L E C T E D E XC L U S I V E LY B Y H A N D . T O D A Y, T H E M A I N F O C U S I S O N D R I E D H E R B S . U S UA L LY, T H E T E A I S O F F E R E D A S A M I X T U R E O F DIFFERENT HERBS AND SPICES.

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Herbal teas for you health: The use of herbal tea has a long tradition worldwide. In natural healing they have always been used for healing purposes and they are also indispensable in home medicine. If the herbal tea is used as a medicinal product, however, it must not be consumed in any amount, since every herb can be both medicinal and poisonous. It always depends on the dosage. Therefore, the recommended amount should be strictly adhered to when using these teas. But there are also herbal tea varieties which are not enjoyed for medicinal purposes, but only for good taste. Fennel tea: Fennel tea is known for its excellent healing effects on gastrointestinal disorders. Preparation: Add 1 teaspoon of fennel seeds to boiling water and let it boil for about 10 minutes. Then strain and drink a cup 3 to 5 times a day. Ginger tea: The versatile effects of ginger are attributed to its essential oils. The Gingerol is particularly worth mentioning. It counteracts complaints of the digestive system by harmonising the gastrointestinal tract. Especially to prevent nausea. Equally effective is ginger in colds. Its beneficially warming effect is ideal for the prevention of colds. Preparation: Cut 15 g (approx. 1.5 cm) ginger from the fresh root, peel and cut into thin slices. Add to 250 ml of boiling water and allow to simmer for about 15 minutes. Daily up to 50 g of fresh ginger can be drunk. 232

Chamomile tea: Chamomile tea is one of the most popular herbal teas. The healing effect of chamomile has been known since ancient times. Today, this ancient knowledge has been scientifically proven by a multitude of studies. The essential oil contained in camomile flowers has anti-inflammatory, anti-fungal, and antibacterial properties. It is a tried and tested home remedy for all problems of the digestive system (stomach pain, cramp, inflammation). In cases of irritation of the upper respiratory tract, gum inflammation, chamomile steam baths are highly recommended. The soothing effect of camomile flower tea makes it an ideal relaxing remedy and drunk just before going to bed, it can be an excellent sleep aid for many people. Preparation: Add 1 teaspoonful of chopped camomile flowers to the saucepan with boiling water, cover and leave for about 10 minutes. Then strain. For diseases of the digestive system: drink 3 to 4 cups between the meals. As a sleep aid: 2 tbsp to 250 ml of water; add 2 teaspoons of honey. This tea is also suitable for children. For upper respiratory tract infections and forehead augmentation, use chamomile for inhalation. Important: The camomile flower tea is not suitable for people with a hypersensitivity to daisies.

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Matcha Tea: Matcha is a special green tea in powder form. Whether smoothies, ice cream, cakes or biscuits: the bright green colour compliments many dishes. Hardly any other natural product provides more cell-protecting antioxidants than the powdered tea from Japan. According to medical studies, Matcha protects the heart. It is important to pay attention to the quality and the correct preparation. It is not so difficult to make Matcha tea and with a little practice you can get the perfect foam. Apart from high quality matcha and of course water, you need the following tools: Matcha tea cup (Chawan) Bamboo spatula (Chashaku) Bamboo whisk (Chasen) Tea thermometer Preparation: Strain the Matcha powder through a sieve. This way, you can remove any clumps that may be present. Add 2 bamboo spatula (1 teaspoon or 2 g) of matcha powder to your Matcha tea bowl. Pour about 70 to 100 ml of water into the dish. The temperature of the water should be 80Â°C. Take the moistened bamboo whisk and begin to strike back and forth with a loose wrist, for example in the form of the letter W or M. Stir until the tea is evenly creamy. Finally, carefully guide the bamboo whisk along the edge of the foam in the tea bowl. The higher and stronger the foam is at the end, the better the matcha tea.

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Green Tea: Green tea has the reputation of being particularly healthy, but only a few people know why. What you need to know about green tea, what you should pay attention to when buying, and what impact it has on your health, read on. Green tea is simply the dried leaves of the plant. For this, the leaves are first dried, then rolled and then oxidised in high humidity. This creates the taste characteristic of black tea. When boiling the leaves with hot water, the caffeine is released regardless of the brewing time, tea is always stimulating. Only the content of tannins changes. The longer the tannins have time to be released from the leaves, the more bitter the tea tastes. Green tea does not have malignant acids, it merely contains the tannins already mentioned. The quantity of these tannins depends on the brewing time. The longer the tea brews, the more bitter the tea tastes, because more tannins are released from the leaf into the cup of tea. The caffeine in the tea is stimulating, just like in coffee or other caffeine-containing beverages. So you should not drink green or black tea before you go to sleep.

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Pomegranate Juice

P O M E G R A N A T E S A R E T R U E M U LT I T A L E N T S W H E N I T C O M E S T O T H E I R H E A LT H BENEFITS: THE FRUIT CAN KEEP BLOOD GLUCOSE LEVELS STABLE, INHIBIT INFL AMMATION AND CAN HELP WITH DIGESTIVE PROBLEMS.

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The pomegranate tree blooms between April and June, and it can be cultivated at an altitude of up to 1100 m. This plant originates from Asia, but today it is found in the Mediterranean (eg in Spain), South America, Australia and South Africa. Remains of pomegranates have been found in deserts, as these are long-lasting and therefore perfect for a longer journey. They were also found in the hanging gardens of Babylon. Pomegranates are also mentioned in the Bible. They were brought to Europe by Berbers. There are various interesting myths and folk beliefs about this fruit. In Greece it is said, for example, that the first tree was planted by Aphrodite. In Java the fruit is used for fertility rituals; and in China, pomegranates are given to newly-married couples in order to guarantee their offspring. This super fruit is very nutritious and provides many important minerals (calcium, iron and potassium), vitamins (A, C, E and B5) and fibre. Pomegranate juice is also excellent for the liver. It will strengthen the body and promotes the discharge of harmful substances. A glass of pomegranate juice a day over a period of three months it is said also improves the flowability of the blood. Pomegranates contain a lot of citric acid, potassium and water and therefore also promote the discharge of fluids stored in the tissue. A glass of delicious juice in the morning on an empty stomach promotes positive emotions, vitality and concentration. This reduces anxiety and stress.

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Pineapple Juice

P I N E A P P L E I S N O T O N LY D E L I C I O U S , I T A L S O C O N T A I N S V I T A L M I N E R A L S A N D E N Z Y M E S , W H I C H M A K E I T A T R U E N A T U R A L R E M E D Y.

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The pineapple is a delicious fruit, which tastes much better and is much healthier than the canned version. Fresh fruit contains more vitamins. The pineapple contains the enzyme bromelain, which alleviates inflammation. Therefore, this active ingredient is often recommended after dental procedures or orthodontic procedures. In order to absorb the necessary amount of bromelain, you have to integrate quite a lot of the fruit into the diet. If you only occasionally suffer from joint discomfort and want to prevent inflammation and swelling, simply introduce pineapple products such as its juice or fresh fruits into your diet. The fruit contains enzymes that split proteins from the food. Therefore, a glass of pineapple juice can help to digest a hard-todigest meal more easily. The fresh juice helps especially in the digestion of meat dishes, which are difficult to digest and therefore have long digestion times. Also, its high content of dietary fibre acts conducive to your digestion and activates the intestinal activity.

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Beetroot Juice

THE BEETROOT PROVIDES VITAMINS A, C, B AND FOLIC ACID. IT IS ALSO CONTAINS IODINE, POTASSIUM, CALCIUM, MAGNESIUM, SODIUM, PHOSPHORUS AND L ARGE AMOUNTS OF IRON.

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Ingredients 3 Fresh beetroots 2 Carrots Âź Red cabbage 7 Mandarines - squeezed 2 Glasses of water (400 ml) Wash the beetroots and carrots. Then cut into small pieces. Wash and cut the red cabbage. Mix the ingredients in a blender until a you get a smooth mixture. Now mix the mandarine juice with the mixed drink. Possible variations: For more sweetness: To get a sweet juice, add an apple or use two apples instead of the two carrots. For more agility: Add a piece of untreated lemon with peel to the juicer, which will give your juice a sparkling aromatic note - not to mention all the beneficial effects of the lemon peel. For more energy: Increase the energising effect of the juice and add one of the following products: 1 spoon activated barley. Activated barley supplies your organism with living enzymes, with beta-glucans for a powerful immune system and moreover with 400 % more energy per calorie. For the extra portion of protein: Treat yourself to an extra portion of high-quality proteins by adding a little protein or lupine protein to your juice. 241

Grapefruit Juice

G R A P E F R U I T J U I C E A L S O I N H I B I T S W E I G H T G A I N E V E N I N A V E R Y H I G H - FA T D I E T. I N A D D I T I O N , I T P R E V E N T S A N I NC R E A S E I N T H E B L O O D G L U C O S E A N D I N S U L I N L E V E L S . Y E S , GR APEFRUIT JUICE CAN LOWER THE BLOOD GLUCOSE LEVEL.

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The grapefruit has a great number of vitamins. This fruit also has a secret: grapefruit can be of great help with weight reduction. It not only blocks the enzymes responsible for fat deposits, but also burns them and eliminates them. It can also improve our blood circulation, prevents certain types of cancer, and it helps us to lose weight. The grapefruit has numerous benefits. Ingredients 1 Apple 1 Lemon 1 Grapefruit 200 ml Water This refreshing drink covers two servings of your daily ration of "5 a day". A portion of fruit and vegetables corresponds to a handful. Cut the washed apple into pieces and remove the core. Squeeze the lemon and the grapefruit and add the juice to the apple pieces. If you bought citrus fruits from controlled organic cultivation, use a portion of the peel: Â˝ lemon peel or Âź peel of the grapefruit. Cut these (well washed!) into small pieces. Mix everything in a blender.

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