recipe Archive - Seite 9 von 11 - nutsandblueberries

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.

Matcha Latte

3. Juli 201617. April 2016 von Janine

Matcha Latte without coffee, super healthy and super delicious!

Do you know matcha?

If not you definitely missed something in your diet which is really nutritious and healthy. The first time I drank matcha was 2 years ago while I searched for an option to coffee because coffee often makes me too nervous.

I can drink an espresso but I don’t drink coffee that often. Crazy, right?! Matcha is one of the best options to coffee. Matcha is just 100% pure green tea leaves stone ground into a fine powder.

What is it different to regular green tea?

With regular green tea, you brew hot water with tea leaves but then throw them out afterwards. With matcha, you consume the whole tea leaf along with all its green goodness (I know, how have we not been doing that all along?!) On top of that, matcha tea bushes are grown specially under cover which increases the chlorophyll and amino acid levels in the leaves even further. Matcha can have the nutritional value of up to 10 cups of regular green tea and up to 137 x the antioxidants of regular green tea!

The potential health benefits of green tea are well known and include:

increased focus and concentration
higher energy levels
enhanced metabolism
stronger immune system
clearer skin
general improved wellbeing

Matcha is not the most cheapest food ingredient. So if you like to test it, you can get 15% discount by using the code nutsandblueberries15 when you order by www.matchamaiden.com.

Matcha Latte

250ml Almon Milk
1 tsp Matcha
2-3 Dates
1 tsp ground vanilla Vanille

Preparation

Use a Bamboo Broom or a Teaspoon to stir the matcha with a pinch of warm water.
Remove lumps.
Heat up the milk in a pan and add Dates and vanilla
Mix the milk with the ingredients and add the matcha
Enjoy!

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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.

Fried Egg Sandwich

17. April 2016 von Janine

Fried Egg Sandwich – This is a very easy delicious healthy sandwhich full packed with lots of vegetables and healthy fatty acids! Perfect for a late breakfast or evening meal.

They are not really more things in the worls which makes me feel more happy than happy healthy animals. For me the most important thing is to respect all animals in their nature life. That is the main reason I live as a vegetarian and somtimes as a vegan. I love to eat cheese and eggs but I’m only eating these animal products when they are comming from free living happy animals. Sometimes the normal european organic Label is not enough for me because they are only a minimum of standards of the animal farming. So I try to buy as much high organic labeled animal products as I can.

This Fried Egg Sandwich is made with eggs and a lot of vegetables. You find mushrooms which are contains Vitamin D. Vitamin D is a relatively rare vitamin to find in vegetables. This essential vitamin can facilitate the absorption and metabolism of calcium and phosphorous. Mushrooms also contains levels of these two nutrients, so the combined effects of having all of these nutrients in one powerful source, mushrooms, makes it a good idea to eat them whenever possible.

You absolutely need to add Avocado to this sandwhich because I don’t add butter or something like that. The Avocado is the creamy part of the sandwhich. I eat a looooot of Avocado because Avocado is the best topping on Toast. And I love toast. Avocado is very very rich in healthy fatty acids and Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

Fried Egg Sandwich

Serve 2

2 whole grain buns

2 organic eggs
200g mushrooms
1 Avocado
Rucola salad
1 Tomatoe
1 Red Onion
Salt and Pepper

red pepper corns to garnish

Quarter the mushrooms, slice the onion and fry them on high heat until golden.
In the meantime cut the Avocado and Tomatoe in slices and wash the salad.
Switch of the hob, set aside the mushrooms and use rest temperature for frying the eggs.
Start to layer one half of the bun with salad, the avocado and tomatoe.
Than add the mushrooms and top with the fried egg. And season with salt and pepper.
Garnish with red pepper corns if you like.
Enjoy!

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Acai Berry Mousse with yoghurt

10. Juli 201717. April 2016 von Janine

Yes yes yes to ACAI BERRY MOUSSE!

I love adding superfoods in my breakfast to get more health benefits! My kitchen is full of superfoods. Need a second kitchen soon ;o). I also cook without but I love to have the option to add some if I like. You need less superfoods to get a high volume of health benefits. They are not that cheap but the invest worth it because you can stock them a long time. You can also pimp up your health with fresh vegetables and fruits for sure but to get an extra boost of essential nutrients superfoods are the really best decision. I add them for round about one year and I feel fitter and my skin is more healthy and my hair is stronger. My husband told me every day that my skin is so soft (maybe he only say that to make me a compliment ;o)).

Acai is one of my favorite superfoods because of the great color. The Acai Berry contains essential fatty acids like omegas-3-6 and omega-9 oleic acid. Acai berry has a super high ORAC (measure of antioxidant capacity) of 70,000 and antioxidant Vitamin E and polyphenols (that make it so purple).

I tried out different ACAI products and the best I used is the ACAI from organicburst. I love the company mentality. The products comes from co-ops of local people that collect the berries in the rainforests. It is real organic and the company is very transparent. You can see their work and cooperation’s on their homepage and on their 2 Instagram account. For more information check out my post about organicburst.

You can easy top this ACAI BERRY MOUSSE with fresh yoghurt (for vegan coconut or soy) and self-made granola. I don’t find a better recipe than my coconut granola. Still searching to add a new one. If you has an idea I’m very happy to hear about it and to test it out. My coconut granola is made with different seeds and nuts. I bake it with coconut oil and agave syrup. You find the recipe here: Coconut Granola with dried flowers

Acai Berry Mousse with yoghurt

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Author: Nutsandblueberries

Recipe type: Breakfast

Ingredients

70g blueberries
50g soaked cashews (soak overnight in water)
2 dates
Pinch of almond milk
1 tsp ACAI powder
Topping
100g Yoghurt
Coconut Granola

Instructions

Mix all together in a high blender.
Take care not using too much milk because it will turn in a smoothie and not in a mousse.
Top with fresh yoghurt and granola, nuts or seeds of your choice.

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Easy Lentil Soup

28. Oktober 201617. April 2016 von Janine

Oh I love love love lentils!

I start to eat lots of legumes with the begin of my vegetarian journey in 2009. I read a lot of information about a healthy vegetarian diet to take care my body don’t miss anything. One of my absolute favorite legumes are lentils. Lentils are high in protein in fiber. Lentils add essential vitamins and minerals to your diet. Love your heart? Eat Lentils! Lentils are very good to protect your heart because of the high fiber. You don’t need to soak lentil before cooking. They are many different lentils for different dishes like soups, stew or falafel. Depends on what you going to prepare with lentils you need to choose the right one to get the best result. Similar to potatoes different sorts of lentils have different properties. Colors range from green, brown, black to reddish orange, coral, and gold. For this soup I use red lentils because they became creamy after the cooking.

A really delicious topping for this dish is fresh yoghurt (soy for vegan) and parsley. If you like you can also add a slice of Lemon.

Easy Lentil Soup

serve 4

1 tbsp coconutoil or olive oil
1 Liter vegetable broth
200g red lentils
3 red onions
1 tsp ginger
2 tsp cumin
1 tsp Paprika, sweet
1/2 tsp Cayenne
400g canned tomatoe
3 garlic gloves
salt

Topping
125g yoghurt of your choice
fresh parsley
Lemon slices

Preparation:

Finelly chop the garlic and the onions
Grate the ginger
Heat the oil over high heat and roast garlic, ginger and onions for a few minutes
Add the cumin, paprika and cayenne and stir another Minute
Add the tomatoes, lentils and broth
Reduce heat and simmer for 30 min
Season with Salt
Serve with Joghurt, Parsley and fresh Lemon

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Cherry Red Beet Porridge

17. April 2016 von Janine

5 portions vegetables and fruits are the best to provide your body with all he need for a strong healthiness. I start to work with these rates a few years ago and optimized my vegetable consumption a lot and the results are amazing! Smoothies are such a great way to integrate more veggies! I feel really better since I changed my diet and I meet a lot of people who have a lot afflictions like flatulence or stomachache. I am really sure they could avoid many of these afflictions by changing their diet.

When I was a child I ate so many sweets and fast food, drank a lot of cola and my dietary habits were so confused. That was the reason why I was ill every week and looked like a ghost. My skin wasn’t healthy and my hair really dry. I don’t slept well and I can’t concentrate myself very good. Everybody needs to make his own experiences to realize what’s good for him and what not. The most important thing is to hear to the own body, he tell us what he need.

I like to talk more about my lifestyle and how I changed my lifestyle in the last years. I will let you know what I’m doing to feel better.

But first I like to share this creamy red beet recipe with you and inform you about the health benefit. I don’t like a water consistency in my smoothies so I add soaked nuts, oats or yoghurt to make it more creamy. My smoothies are often my breakfast, it need to keeps me full until lunch time.

I really use a lot of fresh fruits and vegetables but sometimes I haven’t something at home or the things I need haven’t season. That’s the time I use pulverized versions like red beet powder. In that way I don’t need to miss the health benefits of the amazing vegetables and fruits. Most of the time vegetables.

Red beet is one of the healthiest food in the world! Beets are a unique source of phytonutrients called betanin. Betanin is antioxidant, anti-inflammatory and detoxifying.
Full packed with vitamins like vitamin B1, B2 and B6 as well as vitamin C red beet is a perfect source for pure healthiness.

Cherry Red Beet Porridge

2 tbsp oats (soaked overnight in oat milk or almond milk)
1 tsp red beet powder or 1/4 fresh red beet
1 banana
50g cherries (frozen or fresh)
50 ml oat milk (or other milk of your choice)
2 Dates

Topping
Yoghurt
fresh Berries or Cherries

Mix all together in a high speed blender and top with yoghurt and fresh friuts.
Enjoy!

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Aromatic Tofu Bolognese

17. April 2016 von Janine

Every weekend I plan my week because it is very important for me to eat a healthy dish every lunch time. I hate eating spontaneously. I like to enjoy what I eat at lunch time. My lunch should give me lots of health benefit to get new energy for the other half of the day. I am really lucky because I can eat at home in my lunch time. But if I couldn’t do that I would prepare my lunch at take it with my every single day. Good planning is the base for a healthy diet. You don’t need to cook elaborate. It is only important to cook for 2 days so you have less stress at one day you don’t need to cook. I cook two times a week an during the weekend. I prepare healthy treats or soups and freeze them to have them on hand when I need them. Now it became a routine for me to have a good diet management. You can start in little steps by planning only a healthy breakfast and when you are safe with this you can start to plan lunch and so on. I will add a healthy living category soon with my tips for a healthy living.

I am really happy to share my favorite tofu Bolognese recipe with you!

I tried out different tofu Bolognese recipes and need a lot of time to find the perfect recipe for me and my hubby. Now it’s done. I don’t cook a lot with tofu but in this recipe I love love love it. This recipe is a vegan but we use parmesan for the topping. So it is on your side if you use cheese or not. For the red wine use vegan red wine if you like it vegan.

I use a lot of fresh herbs because fresh herbs because they are so good for my health. Herbs contains a lot of essential oils. That’s the reason why they are so delicious in the kitchen. Herbs also contains a lot of secondary plant products which are detoxifying for your body.

Tofu is a an excellent source of protein and contains all eight essential amino acids. You find also iron and calcium and the minerals manganese, selenium and phosphorous in tofu. Vegetarians like to eat tofu because of its high qualified protein. You find also protein in other animal products like milk or cheese. But when you don’t eat cheese that much or eat vegan tofu is a really good ingredient for your diet.

I use canned tomatoes in this recipe because canned organic (!) tomatoes are also really healthy for sure. Tomatoes are the best source of the carotenoid pigment lycopene. The cooking process with a little oil helps to carry the lycopene into the bloodstream.

Aromatic Tofu Bolognese

Serve 4

800g canned tomatoes
1 eggplant
200g Tofu
2 tbsp olive oil
1 red onion
1 bay leaf
4 juniper berries
50ml red wine (take care of a vegan wine if you like to cook vegan)
1 tsp agave syrup
1 tsp broth
2 carrots
1/4 celery
5 tsb rosemary, oregano, thyme
10 leafs basil leafs (and more to serve)
salt & pepper

300g whole grain pasta

optional:
100g parmesan for topping

Preparation:

1. Finely chop the tofu and the eggplant (in cubes). I use my Vitamix but you can also use a fork for the tofu.
2. Fry the tofu and eggplants with the bay leaf and the juniper berries over high heat while stirring around the whole time.
The tofu may not look black only golden!
3. When the tofu is golden add chopped onion, carrots and celery and fry for another few minutes.
4. Deglaze with the wine.
5. Add the tomatoes, broth and herbs and let simmer other 5 minutes.
6. Meanwhile cook the pasta.
7. Season with salt, pepper and agave syrup.
8. Serve with fresh basil leafs and parmesan.

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Carrot Banana Smoothie

8. August 201617. April 2016 von Janine

WOW! Another super healthy nutritious superfood to add in my smoothies: Boost Yourself Workout Superfood Blend. All our ingredients are in their purest forms, the way they should be. Nothing artificial, no added sugar, no additives, no harmful preservatives, no fillers and no bullshit. Specifically formulated for quick post-workout recovery!

I really love that healthy combination from hemp protein, brown rice protein, raw cacao, maca root, wild cranberries and baobab fruit. The flavor is really delicious, the taste is only a pinch of choclate and maca. Hemp protein contains all essential amio acids and hemp protein is similar to your Body Protein. Because of this your body can easy absorb the hemp protein.

Workout blend is a energizing superfood blend designed to support your body after physical activity. It helps your body with recovery, boosts energy, fight fatigue and promotes lean muscle gain. It’s formulated to make your workout more efficient. When you consume carbohydrates and protein in liquid form, your body easily processes the nutrients, meaning your cells receive the nutrition expediently.

I combine this blend with carrots to reach one portion of the 3 recommended vegetables a day and soaked cashew nuts for extra creaminess. I love adding different ingredients in a smoothie to get different healthy nutrients. You can easily chop the carrot when your blender isn’t strong enough.
I often used frozen banana because I freeze them when they are ripe. You can easily peel them and freeze in small pieces and use them whenever you want.

By the way. You can learn more about this lovely Company in my blog post: Boost Yourself

Carrot Banana Smoothie

Serve 1

1 small carrote
1 ripe Banana, frozen
1 handful cashew nuts (soaked over night)
250ml almond milk
1 tbsp chia seeds
1 tsp ground vanilla
1 tsp ground cinnamon

Optional
1 tbsp Workout Boost Yourself Super Blend

Preparation

Soak the cashew nuts and chia seeds in separat bowls over night.
Drain and rinse cashew nuts in the morning.
Mix all ingredients in a blender until completely smooth.

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