main dishes Archive - Seite 2 von 3

Nut and seed falafel with cashew butter

17. April 2016 von Janine

Chickpeas are very high in vegetable protein which is very valuable for vegetarian diet. One-cup serving of chickpeas provides 21% calcium, 13% vitamin C, 69% iron, 55% vitamin B-6 and 57% Magnesium.

Nut and Seed Falafel with Cashew Butter

Recipe below for falafels, cashew nut butter, tomato salsa and mint dressing.
You need also salad for serving!

INGREDIENTS
for 20-25 falafels

FALAFELS
250 g pistachio nuts
50 g sunflower seeds
400-450 g canned chickpeas
½ punch of fresh mint
½ punch of fresh parsley
1 red onion
1 tsp ground cumin
2 tsp spelt flour (or other flour)
1 tsp baking powder
3 tbsp olive oil

Rinse the chickpeas and put them in a large bowl (or food processor) with olive oil, finely chopped onion, cumin, flour and baking powder. Blend this combination until it is very smooth. Chop the nuts and seeds coarsely (not to fine!) in a food processor or other kitchen machine. Chop the fresh mint and parsley finely and combine chickpeas mixture, nuts, seeds and herbs together and combine very well.

Cover a backing tray with baking paper and preheat the oven to 190 degrees. Using your hands and form 20-25 small round falafel and place them on the backing tray.
BEFORE BACKING PREPARE THE CASHEW NUT, MINT DRESSING AND TOMATO SALSA (SEE BELOW)
Bake for about 15 minutes.

CASHEW BUTTER
75 g butter (room temperature)
50 g cashew nuts
big pinch of coarsely salt

Chop the cashew nuts coarsely and mix together with the butter and salt. Place in the fridge.

TOMATO SALSA
3 tomatoes, cut in small cubes
½ red chili, cut in small stripes
½ tsp dried oregano
3 tbsp olive oil
salt and pepper

Mix all ingredients together and place in the fridge.

MINT DRESSING
250 ml yogurt
¼ punch of fresh mint, coarsely chopped
salt and pepper

Mix all ingredients together and place in the fridge.

SERVE

Spread the wrap with cashew butter, place salad, 3 falafels, tomato salsa, mint dressing on it and fold it gently.

Vegetable Lasagne with cashew cream

17. April 2016 von Janine

Fresh herbs from the garden, colorful vegetables and a light cashew cream are the main reasons why I love this Lasagne so much. I reduce the dairy products by using my own cashew cream instaed of the classic Lasagne Sauce. I’m reducing my dairy consumption since a few years and I really realize that the best diet is a vegan one. But for me it is important to eat cheese because I really love it.

I’m only using cheese from high qualified organic brands to make sure the animals life was species-appopriate.

Vegetable Lasagne with Cashew Cream

Serve 4-6

5 fresh tomatoes
2 carrots
1 zucchini
1 eggplants
1 red paprika
1 yellow paprika
1 large leek
400g canned tomatoes
1/2 bunch of tyme, fresh (or 5 tsb dry)
6 stems oregane, fresh (or 2 tsb dry)
4 tbsp olive oil
salt
1/3 tsp Chili flakes
fresh basil for garnish
optional: 4 garlic gloves
optional: 100g ewe’s cheese

500g spelt lasagne noodles
2 balls mozzarella
100g Parmesan

For the Cashew Cream:
100g cashew nuts
200-250ml water
salt and pepper

Preparation

Wash the vegetables and cut all (except the tomatoes) in small cubes.
Dash the tomatoes with hot water and pell them. Cut them also in cubes.
Pick up the leaves from the Oregano and tyme. And cut the garliv if you use garlic.
Heat the olive oil over high heat and fry the vegetables a few minutes.
Add the fresh and canned tomatoes.
Add the herbs, Chili flakes and garlic.
Reduce the heat and let simmer for 15 minutes.
Taste with salt.
Preheat the oven on 160 degrees.
Ground the cashew nuts for the sauce and heat up 100ml of water.
Add 2 tbsp cashew „flour“ and stir to avoid any lumps.
Add water and cashew „flour“ and so on until you get a creamy Sauce.
Taste with salt and pepper.
Grate the Parmesan and cut the Mozzarella.
Cover the ground of a baking dish (mine is 33x22cm) with tomatoe Sauce, 2 tbsp cashew cream, optional ewe‘ cheese and lay 4 Lasagne noodles on top.
Then again: add tomatoe Sauce, 2 tbsp cashew cream, optional ewe‘ cheese and lay 4 Lasagne noodles on top.
Final cover the Lasagne with tomatoe Sauce, Mozzarella and Parmesan.
Bake for 45 min. until the Lasagne get golden.
Server with fresh basil or tyme.

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Cornmeal pancakes with cinnamon plum compote

17. April 2016 von Janine

I think everybody loves pancakes. I love pancakes, but I am not a very good pancake maker ;). But I have success with these little cornmeal pancakes. So cool!

I am very proud of my first self made compote, it was so so easy. The original recipe is from Sarah Brittons cookbook (www.mynewroots.com). I add cinnamon and for the compote and used no arrowroot (because I don’t have it) and no lemon in the pancakes because my hubby has a lemon intolerance.

Cornmeal pancakes with cinnamon plum compote

for 14 midsize pancakes

130g cornmeal
65g corn flour
1 tsp baking pouder
1/2 tsp baking soda
a pinch of salt
250ml almond milk (or any other milk)
2 tbsp raw honey or maple syrup
2 large eggs
2 tbsp coconut oil

Wisk all the ingredients with 125ml (!) almond milk until you eliminate all lumps and store in the fridge for minimum half an hour. Then add the other half of the almond milk and wisk again.

Heat the coconut oil over medium high heat and add 2 tbsp per each pancake.
I cook 3-4 pancakes in one round and need 2 minutes each side.

Plump compote

12 medium plumps
1 tsp fresh grated ginger
1/2 tsp cinnamon
pinch of salt
2 tbsp raw honey or maple syrup

Slice the plumps into halfs and put them together with the other ingredients and 50ml water in a saucepan and cook 5-7 minutes until the plumps are soft.
You can store the compote for up 1 week in the fridge.

Whole grain spaghetti with cashew cream

17. April 2016 von Janine

If you need a replacement for whipping cream and you like to eat more vegan from time to time or pimp your dish a bit vegan you need to use cashew cream. When I made it the first time it blow me away because I like this light nutty flavor and it is so easy to make. In the meantime I stock a jar of cashew nut butter permanent to make sure I have this option on hand when I like to make a vegan version. To make cashew cream (cashew nut butter) you only need to add the cashews in a high speed blender and blend until you get a butter. You need to add and water or oil. When your mixer gets to hot switch him of from time to time.

Cashews are full packed with energy, antioxidants, minerals and vitamins that are essential for a good immune system and health. The oleic and palmitoleic fatty acids helps lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. They are also rich in vitamin b6, the “skin vitamin”.

I love adding cashews in my smoothies or smoothiebowls instead of yoghurt to make them creamier.

You can prepare this meal with whipping cream instead of cashew cream if you like.

The fresh chopped vegetables and herbs provides your body with vitamin c, B12 and K which are very important for your nervous system. Try to use fresh herbs because they have more flavor and they are so good for your health!

Whole grain spaghetti with cashew cream

Served 4

500g whole grain spaghetti
2 courgettes
400g mushrooms
2 shallots
10-15 tsp cashew mus (how to make see above)
400 ml water (or more if you need)
optional to water and cashew: 400ml whipping cream
10 leaves parsley
salt & pepper
2 tbsp olive oil

Preparation

Cook the noodles.

Chop the parsley finely and chop the shallots.

Chop the courgettes and mushrooms in small cubes. Fry the shallots separate over medium heat until they are golden. Set aside in a separate bowl. Fry the mushrooms and courgettes separate until they are golden and set aside in a separate bowl (together with the shallots).

Not add 100ml of the water in the pan and wait until the water get boiled. Add 2 tsp of the cashew mus and whisk until the cream gets sticky. Add more water and more cashew mus and repeat until you have a creamy sauce.

Add the finely chopped parsley, salt and pepper and add the fried vegetables.

Avocado Chili Quesadillas

13. Juni 201717. April 2016 von Janine

Avocados are one of the healthiest fruits ever. High in oleic acid, Avocados have more of the carotenoid lutein than any other fruits. Lutein protects against macular degeneration. Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases.

I love to be in the kitchen for hours but sometimes it must go fast. So I need some recipes for healthy fast food. These Quesadillas are really the best healthy fast food I ever ate. So easy to prepare so healthy and delicious!

I includes some chilies to stimulate the metabolism. Chilies contain health benefiting an alkaloid compound in them, capsaicin, which gives them strong spicy pungent character. They are also good in other antioxidants such as vitamin-A. Chilies carry a good amount of minerals like magnesium, manganese and iron.

Avocado Chili Quesadillas

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Prep time

15 mins

Total time

15 mins

Author: nutsandblueberries

Recipe type: main

Ingredients

6 Tortillas (Spelt, corn or whaet)
2 ripe avocados
2 tomatoes
1 chili
6 stripes fresh mint
salt and pepper
150g parmesan
3 tbsp olive oil

Instructions

Mash the ripe avocados with a fork and add them to a large bowl. Chop the tomatoes in small cubes and the chili in small stripes. Chop the mint leaves. Add all together to the large bowl and stir around. Add salt and pepper.
Grate the parmesan.
Add ⅙ from the parmesan to the tortilla and spread ⅓ avocado all over. Add again ⅙ parmesan on top and cover with a second tortilla.
Heat 1 tbsp olive oil on medium heat and fry ca. 2 min. until it gets golden. Turn around add fry again ca. 2 min. Cut into 4 quarters and enjoy!
You can fry them bit by bit or keep it warm in the oven.

Baked broccoli patties with guacamole

17. April 2016 von Janine

Baked Broccoli Patties! Patties are one of the most popular dish in our house. You can combine them with nearly all vegetables, salad or dips. As a vegetarian is cook a lot with fresh vegetables and legumes. I like to bring some variety in my diet to get the maximum of different nutrition. I don’t eat the same two times and a day. I try to use lots of kale in my diet because kale are one of the most healthiest vegetables. This patties are made with Broccoli. Broccoli contains a high amount of potassium. This mineral helps maintain a healthy nervous system and optimal brain function. Furthermore it promotes regular muscle growth. The calcium and vitamin K is very important for your bone health and the beta-carotene is good for your immune system.

I love baking my patties in the oven and not frying them in a pan because I don’t like to clean up the mess after frying.

Instead of normal flour I add gluten free chickpea flour. I’m not intolerant but I love the flavor of chickpea flour. It gives the patties a special nutlike flavor. Chickpeas are a very good source of protein. You can get chickpea flour in an organic store or make it by yourself with dry chickpeas.

I served them with fresh guacamole. Avocado is a real natural superfood which includes lots of healthy fatty acids. This fruit is high in fiber, vitamin e (THE vitamin for good skin), B-Vitamins like folic acid. Folic acid is a B-Vitamin which plays and important role in facilitating many body processes. I often use avocado in smoothies or smoothiebowls. Make them really creamy.

Baked broccoli patties with guacamole

for 30 small patties

2 small broccoli (800g)
1 red onion
100g chickpea flour
100g parmesan
1 bunch of parsley
sea salt
few chili flakes
1 tsp cumin
1 tsp sweet Paprika powder
1 egg

coconut oil

Guacamole

2 avocado
4 tbsp olive oil
4 tbsp yoghurt
1 tbsp lemon juice
salt and pepper

For Serving

Fresh salad leaves
Spicy baked potatoes (mix 5 potatoes, chopped in quarters, with 1 tbsp olive oil, 1 tsp cumin and 1 tsp
paprika powder, salt and pepper, and bake in the oven on 200°C for 15-20 minutes until golden)

Preparation

Preheat the oven on 170°C (air circulation).

Chop the broccoli coarsely and chop the parsley and parmesan finely.

Add all ingredients – except the egg and the coconut oil – together and combine.

Wisk the egg and gently fold it in the mixture.

Form 30 small patties (4-5 cm) and press them a little bit on a baking tray lined with baking paper.

Rub the patties with liquid coconut oil for an extra a delicious crust.

Bake the patties for 20-25 minutes in the oven until golden.

For the guacamole mix the avocado together with the other ingredients.

Serve in fresh salad leaves, baked potatoes and guacamole. Enjoy!

Easy Red Bean Tortillas with Avocado and Bell Pepper Salsa

17. April 2016 von Janine

One of my absolutly favorites savory meals are tortillas filled with everthing I find in my fridge. It is very hard to find spelt tortillas, so I make them by myself and freeze them, so I have them on hand when I need them. I use the recipe from ohsheglows.

I love to eat avocado the whole day long. Avocado is such a multi talent in the kitchen! Do you know that Avocado helps your body absorb the nutrients from your food? That is because of Avocados are “lipophilic” (soluble in fat, not water), isn’t that amazing? Lear more and more, every single day. Avocado are also full packed with hearth-healthy compounds. They makes you feel full because of the oleic acid, a fat for activating the part of your brain who says “Hello, I am full!”.

Beans and legumes are also a veeeeerrrrry big part of my diet because I am a full vegetarian since 2009 (sometimes vegan) and I provide my body with high quality protein. Beans are one of the best source of protein. In combination with whole grains (maybe rice) your body can absorb much more protein.

Also red beans are such a great source of antioxidants, ever richer than blueberries. Really true!

Beans are a great idea to consumption meat eating if you like. Beans can help to strengthen your body and muscles because of the protein.

I served this tortillas with beans, avocado, bell pepper salsa, sour cream, gratet aromatic cheese (serve without sour cream and cheese when you like it vegan) and Rice (because of the whole grain combination for the absorbtion of high quality protein).

Easy Red Bean Tortillas with Avocado and Bell Pepper Salsa

Serve 4 Tortillas

Beans
600-800g red beans (cooked fresh or canned)
2 red onions
1 glove of garlic
1 tsp cumin powder
1 tsp bell pepper powder
Salt and pepper

Chop the onions and fry them together with the pressed garlic 5 min. over medium heat. Stir in the cumin and bell pepper poweder and let simmer a few minutes until the mixture gets sticky. Add salt and pepper to taste.

Bell Pepper Salsa

1 red bell pepper
6 cocktail tomatoes
1/2 Chili
2 tbsp olive oil
2 tbsp parsley
Salt and pepper

Chop the bell pepper and the quarter the tomatoes.
Chop the chili into small slices.
Chop the parsley.
Add the olive oil, salt and pepper and set asite.

To serve

4 Tortillas (I use spelt)
2 Avocados (cut in slices)
100g sour cream
100g gratet aromatic cheese (I use Gruyère)
200g cooked whole grain rise (I use black one)
fresh crunchy salad (I use finely chopped red cabbage)

For serving split all the ingredients carefully and roll the tortilla if you like. Enjoy!

Guest recipe: Healthy Vegetable Curry

17. April 2016 von Janine

I love to create own recipes and share them with you but I also love sharing other wonderful recipes. I found one from my friend Kathrin @k_a_t_h_r_i_n on Instagram which I like to share with you. You find more information about this really kind person here: Kathrin

Kathrin use a lot of different vegetables, herbs and spices in this Curry to provide her body with all benefical elements of fodd such as vitamins and Minerals.

Broccolie for example contains a high amount of potassium. This mineral helps maintain a healthy nervous system and optimal brain function. Furthermore, it promotes regular muscle growth. The calcium and vitamin K is very important for your bone health and the beta-carotene is good for your immune System.

You find also two more very healthy ingredients especially when you living as a vegetarian. Coconut milk and chickpeas. Chickpeas are a good source of protein and they can can boost your energy because of their high iron content. Due to high fiber content, chickpeas are excellent for weight loss. Chickpeas can really keep you full longer and controlling the Appetite.

I love to integrate coconut in my diet because coconut is full of health benefits for you. It contains a high level of omega 3, 6 and 9 fats along with high amounts of amino acids. For people who want to avoid dairy, are lactose intolerant, or have dairy allergies coconut is also very helpful.

Herbs and spices are also used in this delicious curry from Kathrin. A really good decision to integrate them because they bring also a lots of benefits you don’t get from the other vegetables.

Healthy Vegetable Curry

Serve 2-3
1 red onion
2 garlic gloves
1 small Hokkaido pumpkin
2 sweet potatoes
200g broccolini
3 hands fresh spinach
400g cooked chickpeas
300 ml coconut milk

Dried mixed herbs.
Mix together – turmeric, coriander, ginger, fennel seeds, tyme, rosemary, chili flakes, fenugreek, paprika Salt and Pepper

Topping
fresh coriander
spring onions
black sesame

Optional
Rice to serve

Chop pumpkin and sweet potatoes in small cubes.
Chop onions and garlic and fry in coconut oil for a few minutes.
Add vegetable cubes and herbs and fry for more 2-3 minutes.
Add coconut milk and let simmer for 20 minutes over medium heat.
Add broccolini, spinach and chickpeas and let simmer for more 5 minutes.
Salt and pepper to taste.
Serve with fresh coriander, spring onions, chili flakes and black sesame.
Enjoy with or without Rice.

Caramalized apple crunch with yoghurt

17. April 2016 von Janine

During the winter month I often eat warm or hot breakfast bowls in combination with cold fruits, ice cream or yoghurt. For example this Caramalized apple crunch with yoghurt.

One of the best breakfast topping you can use are roasted nuts or seeds. It is so easy to roast them in a pan and use them within the next days. Roasting release the lovely flavors. It is such a great preparation.

An “upgrade” idea is to fry the nuts and seeds in coconut oil and caramelize them with honey. I got the idea from the famous greenkitchenstories and mixed them up with fresh yoghurt.

Nuts and seeds are full packed with healthy fatty acids and lots of high quality protein. Sunflower seeds are an excellent source of vitamin E. Vitamin E is very good for healthy skin and hair. Furthermore they are very rich in magnesium. Magnesium is necessary for healthy bones and energy production.

I add different spices to the fried nut and seed mix. A great combination is vanilla and cinnamon. Take care the cinnamon don’t gets to dominant to taste also the vanilla flavor. Oh I love vanilla. I add vanilla nearly to every breakfast I eat.

Caramalized apple crunch with yoghurt, I try to mix up my fruit diet within the week to get the different nutrients of the different fruits. I often use bananas in smoothies so I need to change the fruit when I make my porridge or chia pudding. For these bowls I often use apples. Fried apples are really one of the best fruits in the world. They taste so much different to a fresh apple. When they get more soft the taste change to another level of sweetness.

Apples contains antioxidants and such a big volume of vitamin C. I mixe up fresh apples and fried one in this apple crunch because they have different textures in your mouth. A really lovely taste adventure you need to try for sure!

Caramalized apple crunch with yoghurt

Serve 1

2 small apples (or 1 big)
2 tbsp honey
2 tbsp coconut oil
3 tbsp sunflower seeds
3 tbsp pumpkin seeds
2 tbsp chopped hazelnuts
1/2 tsp ground cinnamon
1 tsp ground vanilla
pinch of salt
150ml yoghurt
fresh fruits (grapes)

Chop the apple/s in small cubes and share in two portions.
Heat the coconut oil in a pan over medium heat and fry half of the apples, nuts and seeds over medium heat in a pan for 5-7 minutes until the apples are soft and the nuts / seeds get golden. Take care of burning!
Add honey, cinnamon, vanilla and salt and let simmer for 1 more minutes. Serve with yoghurt and fresh fruits.

Caramelized fennel with cheesy Polenta

17. April 2016 von Janine

What a great combination – Caramelized fennel with cheesy Polenta!

Some time ago my boss bite into a raw fennel and I laugh because it looks so funny. I really prefer cooked vegetables, I am not the biggest RAW fan. But I tried out this raw fennel as well and gave this great looking fennel a chance. It was really not my gusto! And I never eat fennel after this Experiment.

A few month ago we visited our neighbors who made a really tasty fennel leek casserole because we are vegetarian. Really nice from them.

And I was really surprised I totally felt in love with this amazing cooked fennel. WOW!

Back home I tried out different recipes with fennel. I was in a fennel mode! Some recipe creations works and some not (hate it when it don’t works but we learn in that way, right?!) One recipe worked very well and my hubby totally felt in love with my idea of caramelize the fennel. We arranged it with cheesy polenta because we love love love creamy polenta.
The creamy polenta with the soft fried fennel with a touch of sweetness because of the agave syrup taste like heaven!
Fennel is a very healthy food for your stomach. Fennel includes essential oils which stimulate secretion of digestive and gastric juices, while reducing inflammation of the stomach.

That’s the reason why fennel tea is so healthy when you have stomachache. Fennel is a winter season vegetable and very low in calories.

Don’t trash the fennel greens because they are really delicious and the perfect topping for a fennel dish. Try to buy fresh and good looking fennel with lots of greens to be happy about this fresh looking topping at home.

I love to combine the soft and healthy fennel with pecorino polenta. Polenta is really easy to make. You can add butter and cheese or you can also enjoy it without. Polenta is rich in vitamin A and the best is to eat is the day you made it because of the creaminess.

Caramelized fennel with cheesy polenta

Server 2-3

4 fennel bulbs
4 tbsp agave syrup
sea salt
4 tbsp coconutoil

200g polenta
100g pecorino cheese
750ml vegetable stock
1 tbsp butter
Sea salt & pepper

Fennel

I fry the fennel in 4 portions because you need to make sure the fennel is complete on the pan. I use 2 pans and add one fennel in each pan.
Preheat the oven to keep the fried fennel warm.
Chop the fennel in small slices (0,5-1cm).
Heat 1 tbsp coconutoil on medium heat in a pan and fry the slices 4 min. each side.
After the first side add a pinch of sea salt and 1 tbsp agave syrup to caramelize.
Keep the fried fennel warm in the oven during frying the other 2 fennels.

Polenta

Cook the vegetable stock and add the polenta.
Let simmer over low heat for 20-30 min.
Stir around every 5 min. to avoid burning.
Add the butter and cheese at the end.
Make sure the polenta is very creamy. Add water if desired.
Season with sea salt and pepper.

Serve the fennel on the polenta and top with fresh fennel greens.