recipe Archive - Seite 8 von 11 - nutsandblueberries

Red bean feta cheese salad

8. Mai 201617. April 2016 von Janine

This salad is so easy to prepare. I use red beans, red onions, feta cheese on lambs lettuce and top it with sprouted mung beans. Most of the time I cook raw beans and store them a few days because self-cooked beans have the maximum of fiber and good quality protein as well as no unhealthy additives.

I am a full vegetarian, sometimes vegan, living person. So I need to take care of my balanced budget on protein. Legumes are very rich in high quality protein. I love adding beans and chickpeas to my meals at any time I can.

I love to add some sprouted grains and in my salads because their nutritional value is higher than in non-sprouted grains. Sprouted grains are rich in vitamins B and C as well as folate, fiber, essential amino acids and a variety of antioxidants. You can buy already sprouted grains or sprout them yourself with a sprouting jar or a strainer. You only need to soaked them overnight in water and rinse them with water 2 times a day for 3-4 days. You can see how they starts to sprout. It is amazing.

This salad can be stored in the fridge for up to 3 days. I love to prepare food for a few days because I am a full worker and don’t have the time to cook every day.

Red bean feta cheese salad

Served 4

1200g red beans
300g feta cheese
2 small red onions
3 garlic gloves
some sprouted mung beans
lamb’s lettuce to serve

Dressing

5 tbsp white wine vinegar
1 tsp granary mustard
125 ml olive oil
2 tbsp chives
salt and pepper

Drain and rinse the red beans and chop the red onions into small rings. Add both in a large bowl and press the garliv gloves in.
Crumble the feta cheese in the salad and mix all together with the dressing.

Serve the salad on lamb’s lettuce. Enjoy!

You can prepare the salad easily on the previously day.

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!

Creamy Lingonberry Raspberry Smoothie

17. April 2016 von Janine

I like to share my favorite superfoods and healthy food products with you. I already checked out some products from different brands and companies and one of the most lovely companies I met is arcticpowerberries.

This young company sell real, nutrient-dense foods that make you healthy and happy. Anna and Eveliina are two beautiful girls, full of life and full of enthusiasm for their business. Both enjoy having a healthy balance in life in general. Eve is a specialist in fashion marketing and freelance styling, while Anna’s is in sports therapy and massage. These beautiful girls grew up by the Arctic Circle in Finnish Lapland, picking berries from the backyard and eating them out of the freezer all year around. And when they lived abroad they have always missed the taste of wild berries from back home.

They said “The farmed berries from local supermarkets do not taste the same at all, fresh berries go off really quickly and frozen berries are often either too expensive or not always available. That is why in the beginning it felt natural to always throw half a year’s supply of Finnish berry powders into our suitcases on each trip to London. After making the berries travel with us for over three years, we started questioning why we couldn’t share them with other people too. We were sure that at least some people would love them as much as we did.” So the idea for arcticpowerberries was born and now they are running a Company with lots of healthy and special berry products like Cranberry Powder, Blackcurrant Powder, Lingonberry Powder, Blueberry Powder and Seabuckthorn Poweder. The products will be shipped in bundles and oversea if you are not located in Finnland. Find more information about the health benefits on their lovely Homepage.

I used Lingonberry in my Creamy Lingonberry Raspberry Smoothie. The Scandinavians are crazy over this berry! Here are some health benefits:

Packed with antioxidants called polyphenols that strengthen the immune System
Contains vitamins A, B, C, E and K
Naturally high in fibre – improves Digestion
Detoxing effect
Promotes metabolism and weight loss
Anti-aging benefits, good for Skin
Nutrients calcium and magnesium, iron, sodium, potassium
Helps to keep blood sugar low, lowers blood pressure and cholesterol Levels
Widely used to treat cystitis and kidney diseases.

GET 10% DISCOUNT WITH THE CODE „BERRIES“

Creamy Lingonberry Raspberry Smoothie with Chia Porridge

Serve 1

40g buckwheat, soaked over night
40g cashew, soaked over night
pice of fresh ginger
50ml orange Juice
1/2 ripe banana
100g raspberries (I use frozen)
1 date
150ml almond milk
1 tsp arcticpower lingonberry powder (and more to serve)

Porridge

3 tbsp oats
1 tbsp chia seeds
2 dates, chopped
1 tsp ground vanilla

Topping

almond butter

Add all ingredients for the Porridge together and stir around. Let soak over night in the fridge.

In the morning mix all smoothie ingredients together until creamy, arrange on the porridge and top with more lingonberry powder and almond butter.

Learn more on arcticpowerberries.

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: Cinnamon Buckwheat Oat Porridge

17. April 2016 von Janine

As some of you already know I am really active on Instagram with swaping food ideas. I already met so many lovely People there. Such a really nice community.

Last week I got one porridge inspiration from my lovely healthy belgium friend @ellencharlottemarie. Ellen is one of the most talented food photographers and always a big source of inspiration. Her food pictures are always full of perfection. She is a wonderful mum of two beautiful boys and a waterski champion. With the consent of Ellen I’m happy to add this recipe to my blog.

There are a lot of meals I love but one of my absolutely favorite for sure is porridge. Warm porridge in the winter time gives my body a healthy start in the morning and activate my body system for the day.

Ellen added cinnamon to this porridge to regulate her blood sugar and to get fiber, calcium, iron, and manganese. Cinnamon has a warming effect and is one of the best spices for the cold winter months.

She works also a lot with coconut, I am normally not that big coconut milk lover but in this recipe the coconut flavor works very well. Coconut is good for your hair, for your skin, your heart and your weight loss because your body uses coconut oil for energy and does not store much of it as fat. Furthermore coconut improves digestion and absorption of vitamins, minerals and nutrients.

Cinnamon Buckwheat Oat Porridge

50g oats
30g buckwheat
125 ml coconut milk
1 cinnamon stick

1 tsp vanilla powder
pinch of coconut milk

Topping
fresh fruits roasted
coconut flakes ground
cinnamon
hemp seeds
honey or other sweetener

In the evening soak the oats, buckwheat and cinnamon stick with the coconut milk overnight. Heat up the porridge (with the cinnamon stick) the next morning with some extra milk and 1 tsp of vanilla powder for about 5 min. over medium heat. Top the porrdige with some fresh fruits (I use figs), roasted coconut flakes, hemp seeds and sprinkle with more ground cinnamon and some honey or other sweetener. Enjoy!

Mandarin porridge with roasted hazelnuts

17. April 2016 von Janine

Christmas time is coming here in Germany and I’m so happy to find one of my favorite fruits on the farmer market. Mandarins!

Mandarins are rich in fiber and mandarins contain a high level of Vitamin C which provides a number of health benefits. Vitamin C helps to fight a number of unstable molecules in our body known as free radicals through its antioxidant properties. Mandarins are a substantial source of fiber. Fiber rich foods keep the stomach full for a longer period of time and reduce the desire or need to eat more food, assisting in weight loss. The antioxidants present in Mandarin protect the skin from harsh UVA rays and help the skin to resist the damage caused by the sun and free radicals.

I love to alternate between some grain and nuts in my breakfasts. For me the best way to provide my body with all vitamins, minerals trace elements he need is to change my food ingredients regularly and don’t eating one-way. I often eat buckwheat or cashew nuts in my breakfast but also very often I simple use rolled oats soaked overnight in a bit of apple cider vinegar to make them more digestible for my body. They are so versatile in the kitchen. My favorite is to cook them as a porridge or soak overnight and enjoy them without any stress in the morning.

Oats make you feel full longer and they provides a high level of protein. They are also rich in different minerals like a specific type of fiber. As well as mandarins.

Dates are my ultimate healthy sweetener and a great option to the raffinated sugar. This version of an overnight porridge is very easy to make and you have less work in the morning.

I like to add also a tsp of ground maca or baobab powder. Both are good for extra energy, vitamins, minerals and trace elements.
I use the products from organicburst because I am very satisfied with their products.

Mandarin porridge with roasted hazelnuts

125ml cup almond milk
6-7 tbsp rolled oats
1/2 tsp apple cider vinegar
2 dates
2 mandarins
1 tbsp chia seeds

optional
1 tsp maca powder
1 tsp baobab powder

Topping
fresh fruits
fresh mandarins
roasted hazelnuts

Soak (only!) 5 tbsp rolled oats and dates with the apple cider vinegar and the almond milk overnight to make them more digestible. Soak the chia seeds with 3 tbsp of water overnight in an extra bowl.
In the morning mix the porridge together with the mandarins. After mixing add 1-2 tbsp rolles oats for a bit more pithy consistence and stir in the soaked chia seeds.
If you like add maca or baobab powder for extra energy and top with more fresh fruits and roasted hazelnuts. Enjoy!

Caramelized pears and red wine onions on lamb’s lettuce

17. April 2016 von Janine

Paers are all over right now and I love enjoy them together with blue cheese. The savoury cheese in combination with the sweet pears are such a tasty dream. You can also make the onions without the red wine if you don’t like it. The red wine only gives a soft taste to the onions.

Pears are very rich in fiber who keeping you full for longer. They have approx. 80% water which helps to flush out toxins from your Body.

I try to eat more whole meal products like whole grain rye bread because this bread contains more minerals than non-whole meal bread. Best way is to bake it by yourself from the whole grains. But when you have less time you can buy it fresh from the baker and asked for the ingredients.

Caramelized peas and red wine onions on lamb’s lettuce

Serve 4

200g lamb’s lettuce
600g red onions
2 tbsp olive oil
2 tbsp balsamic vinegar
200ml red wine
1 tbsp honey
1 bay leaf

2 pears
1 tbsp honey
2 tbsp olive oil
100g almonds

200g blue cheese (Roquefort)

cress
toasted rye bread

Preparation

Chop the onions into small rings and fry them for about 2 minutes in the olive oil.
Deglaze with red wine an balsamic vinegar. Let them simmer for about 7 minutes over medium heat.
Caramelize with 1 tbsp honey.

Divide the pears into eights and fry them for a few minutes over high heat from both sides until golden. Add the almonds and the honey and fry for another 2 minutes.

Serve the pears and onions on the lamb’s lettuce and melt the cheese for 1 minute in the warm pan before you add the cheese to the salad.

Garnish with cress and enjoy with some toasted rye bread and red wine.

Vanilla Porridge with hot berry sauce

17. April 2016 von Janine

As promised on Instagram I share one of my new favorite porridge recipes – Vanilla Porridge with hot berry Sauce.

This VANILLA PORRIDGE with HOT BERRY SAUCE topped with MULBERRIES is really easy to make and makes you feel happy the whole day. I love to add some dried berries to my breakfast because I cannot buy them the whole year. Berries are one of the best sources of antioxidants. Dried mulberries are a great source of protein, vitamin C and K, fiber and iron. They are one of my favorite berries, very delicious and sweet.

Oats make you feel full longer and they provides a high level of protein. They are also rich in different minerals like a specific type of fiber.

Chia Seeds are rich in omega-3 and they are also rich in fiber and protein.

I love to add a lot of flavors to my porridge. My favorite is vanilla. I can’t stop adding vanilla. I’m not the biggest chocolate fan but I love vanilla so so much. With the start of November I also use a lot of cinnamon. Cinnamon can lower cholesterol and it have a regulatory effect on blood sugar. Furthermore cinnamon is a great source of manganese, fiber, iron, and calcium.

In the colder month I’m a “warm” eater. I love to add warm sauce on my breakfast.

Vanilla Porridge with hot berry sauce

1 tbsp chia seeds
1 tbsp sunflower seeds
3 tbsp rolles oats
1/2 tsp cinnamon
1 tsp ground vanilla
1 tbsp walnuts
1 tbsp dried aronia berries or goji berries
1 tsp raisins
75ml almond milk
75ml orange juice (best is fresh pressed)
1 tsp honey or agave syrup

In the evening mix all together and soak in the fridge overnight.
Add more milk in the morning if you like.

Hot Berry Sauce
50g blueberries, frozen
50g raspberries, frozen
1 tsp honey or agave syrup

Heat up the berries with a 1 tbsp water in a pan over medium heat and let simmer
a few minutes. Sweeten with honey or agave syrup.

Topping
Dried mulberries

Pistachio Orange Cookies

29. Dezember 201617. April 2016 von Janine

Pistachio Orange Cookies – all my loveliest ingredients in one Cookie!

There are not that many ingredients I love more than vanilla. But one are pistachios. I love pistachios since I was a little child. I eat pistachio ice cream 7 times a week (ok maybe 3 times ;o)) and there are my best friend at school. Ate them often roasted and salted. In the meanwhile I don’t eat them salted because too much salt isn’t good for your body. So use less salt and more spices.

Pistachio as a super healthy source of protein

I add a lot of nuts to my diet because nuts are one of the best source of good fats, high quality protein and vitamin-e (the vitamin for a good skin). Just a hand full of pistachios a day provides enough recommended levels of anti-oxidants, minerals, vitamins, and Protein.

I learned this year to add orange zest in my cookies, cakes and muffins to have an amazing flavor. The combination pistachio and orange taste so good that I like to share this cookie recipe for these Pistachio Orange Cookies with you. This recipe is gluten-free and raffinated sugar free.

Pistachio Orange Cookies

Save Print

Prep time

10 mins

Cook time

15 mins

Total time

25 mins

Author: nutsandblueberries

Recipe type: Treats

Serves: 12

Ingredients

1 cup roasted pistachios
1 cup ground almonds
3 cups rolled oats
½ cup raisins
½ tsp baking powder
½ cup olive oil
¼ cup coconut oil
½ Cup maple syrup
1 tsp ground vanilla
Zest of 1 organic orange
½ tsp sea salt

Instructions

Combine all the dry ingredients (except the pistachios and raisins) together in a bowl.
In another bowl combine the wet ingredients and mix well if you use dates.
Mix both with the pistachios and raisins and set aside for 10 min.
Preheat the oven to 175℃ and make 10 medium cookies.
Bake for about 15 minute and let them cool down on a wire rack.

Creamy Kale Detox Smoothie

17. April 2016 von Janine

I bought a Vitamix 3 month ago because I can’t mixed up kale very creamy for my Creamy Kale Detox Smoothie. And I like to add kale in my smoothie because kale is one of the most healthy food on the planet. Kale is pure detox food and great for detoxifying your body. But there were so many other recipes I need to try out that I forgot to mix up a kale smoothie. My kitchen looks like a recipe store for sure because I make a note wherever I get an inspiration from other recipe developers, magazines or cookbooks. It’s really hard to have less time to cook all these beautiful meals when you see your idea at every time. But life is long right? I am 34 now so I think I have a loooooot of time to cook and get creative in my kitchen.

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach and Kale is very high in beta carotene, an antioxidant that the body can turn into vitamin A. You can use kale simply in your kitchen by adding it to your smoothies in order to boost the nutritional value.

I often use buckwheat in my breakfast instead of oats because buckwheat is the best source of high-quality, easily digestible proteins. To make it more digestible you can add half a teaspoon of apple vinegar.

Because of the high speed of my blender it is important to add frozen fruits to my smoothie to get a fresh and not a warm smoothie. For that reason I freeze my bananas regularly in small pieces. It is the perfect tip to store ripe banana the whole time.

This smoothie is really full packed of high nutritious food and to give him the last boost I add a teaspoon matcha powder. Matcha is a very rich superfood, it’s just 100% pure green tea leaves stone ground into a fine powder. If you like to get more information, check out matchamaiden.

I also love to top my smoothie with Lingonberry Powder. The Scandinavians are crazy over this berry! You find more information on: arcticpower.

Creamy Kale Detox Smoothie

2 cups of kale
50g buckwheat, soaked overnight with 1/2 tsp apple vinegar
250 ml almond milk
2 dates
1 frozen banana

optional
1 tsp matcha powder

Topping
Preiselbeerpulver (von Arcticpower)

Rinse the soaked buckwheat carefully
Mix all together in a high speed blender and enjoy.
You can top with fresh fruits, nuts or simple pure.