Table of Contents

1 Introduction

2 The basics of a vegan diet

2.1 Types of flour: from amaranth to rice

2.2 Vegan milk alternatives

2.3 Bread recipes in variation

2.3.1 Black bread

2.3.2 Rye bread

2.3.3 Pumpkin Bread

2.4 Sweet mares

2.5 pancakes

2.6 Pasta and vegan parmesan

2.7 Pizza dough

2.7.1 Cauliflower pizza dough

2.7.2 Zucchini pizza dough

2.7.3 Pizza dough made from chickpeas

2.8 French fries, chips and co

2.8.1 Nettle chips

2.8.2 Kale Chips

2.8.3 Savoy cabbage chips

2.8.4 Pumpkin Chips

2.8.5 Beetroot Chips

2.8.6 Zucchini Chips

2.8.7 Apple Chips

2.8.8 Chickpeas, baked

2.8.9 Crunchy crackers made from chickpeas

2.8.10 Breaded vegetables

2.9 Egg alternatives

2.9.1 Oat flakes

2.9.2 Potato or corn starch

2.9.3 Tomato paste

2.9.4 Instructions for vegan egg substitute powder

2.9.5 Kala Namak or black salt

2.9.6 Flaxseed

2.9.7 Aquafaba

3 tasty spreads

3.1 coconut butter

3.2 Hummus from the Middle East with a difference

3.3 The kick from South America: guacamole

3.4 Mediterranean walnut pesto

3.5 Good home-style: onion lard

3.6 Lentil cream in variations

3.7 Nut cream in variations

3.8 Cream cheese with the cashew nut

3.9 Herring salad without herring

3.10 Chocolate good: chocolate cream

3.11 Pear Chutney

3.12 blueberry jam with lemon

3.13 Sweet Potato Gingerbread Cream

3.14 fruit compote

4 vegan drink variations

4.1 Raspberry smoothie with salad

4.2 Almond and Banana Drink

4.3 Coconut chocolate with dates

4.4 Mango, passion fruit, pineapple and vanilla

4.5 tomato juice

4.6 Goodbye colds: tonic vegan

4.7 Cucumber and lemon smoothie

4.8 Ice-cold cardamom latte

4.9 Smoothie made from wild herbs

4.10 Grapefruit and Mango: Pure Energy!

4.11 lemonade

4.12 The breakfast smoothie

4.13 Apple-flavored ginger-celery shot

5 vegan salads and dressings

5.1 The classic: tomato mozzarella

5.2 Zucchini with radicchio

5.3 Crisp and fresh: cucumber on mint

5.4 Salad and vegetables: daringly wrapped!

5.5 Avocado salad with a fruity note

5.6 Caesar salad with tofu

5.7 Savory salad

5.8 Strawberry salad with green asparagus

5.9 Basic mushroom salad

5.10 Potato salad with beans and cucumber

5.11 Chicory with ginger and yogurt dressing

5.12 Greek salad with vegan feta

5.13 Dressings for all occasions

5.13.1 Raspberry dressing

5.13.2 Vinaigrette with an almond and orange flavor

5.13.3 Herbal mustard dressing

5.13.4 Yoghurt dressing with lime and curry

5.13.5 Buttermilk and Coriander

5.13.6 Balsamic dressing with chili

5.13.7 Special dressing: curry and peanut

6 vegan soups

6.1 Red cabbage soup with polenta dumplings

6.2 Potato soup with orange and ginger

6.3 Exotically fruity: banana soup

6.4 Power soup: peas with spinach

6.5 Pumpkin and coconut soup

6.6 Lentil soup with peanut sauce

6.7 Asian tomato soup

6.8 Cream of Asparagus Soup

6.9 Minestrone made from seasonal vegetables

6.10 rice noodle soup

6.11 Creamy cauliflower and fennel soup

6.12 Spinach soup with a hint of curry

6.13 Corn soup with a hint of coconut

7 vegan main dishes

7.1 Pancakes with carrot skewers

7.2 Chilli sin carne

7.3 Vegetable and rhubarb stew

7.4 Spicy, strong, good - potato goulash

7.5 Savoy cabbage rolls with pumpkin

7.6 Vegetable casserole with pasta

7.7 Peppers with couscous filling

7.8 Fish cakes burgers without fish

7.9 Chilli spaghetti with nuts

7.10 Pumpkin on rice noodles

7.11 Stuffed zucchini

7.12 Spicy shashlik pan

7.13 Poppy seed noodles with apple and nut butter

8 sweet vegan desserts

8.1 Vegan whipped cream

8.2 Avocado based chocolate cream

8.3 Cashew nut ice cream

8.4 Blackberry brownies and sauerkraut

8.5 Creme Brulee: creamy, creamy, good!

8.6 The classic: waffles

8.7 Another classic: lemon cake

8.8 Small but nice: blueberry muffins

8.9 Cheesecake with raspberry topping

8.10 tiramisu - because it's just delicious!

8.11 Chocolate cake with cherry notes

8.12 Raspberry Coconut Basil Ice Cream

9 For in between: vegan to go

9.1 Egg salad

9.2 Italian focaccia

9.3 Quiche with spinach and pine nuts

9.4 Coconut pleasure: Bounty vegan

9.5 The power ball for in between

9.6 Muesli bars with the fruit

9.7 soy steak on sandwich

9.8 Fruit rolls for on hand

9.9 falafel

9.10 Vegan cheese sticks

9.11 gummy bears

10 The vegan pantry

10.1 Grain and Co

10.2 Egg alternatives

10.3 Milk, yoghurt, cheese and co

10.4 Vegetables and fruits

10.5 Nuts and Seeds

10.6 Healthy fats

10.7 Meat substitutes

10.8 Alternatives to sweetening

10.9 sweets

10.10 beverages

The Vegan Cookbook

With 100 combinable recipes from the basics to a healthy menu for long-term weight loss and activation of self-healing powers

(including a guide for a vegan pantry)

Author:  Heidi Gibson

Contents

1 Introduction

2 The basics of a vegan diet

2.1 Types of flour: from amaranth to rice

2.2 Vegan milk alternatives

2.3 Bread recipes in variation

2.3.1 Black bread

2.3.2 Rye bread

2.3.3 Pumpkin Bread

2.4 Sweet mares

2.5 pancakes

2.6 Pasta and vegan parmesan

2.7 Pizza dough

2.7.1 Cauliflower pizza dough

2.7.2 Zucchini pizza dough

2.7.3 Pizza dough made from chickpeas

2.8 French fries, chips and co

2.8.1 Nettle chips

2.8.2 Kale Chips

2.8.3 Savoy cabbage chips

2.8.4 Pumpkin Chips

2.8.5 Beetroot Chips

2.8.6 Zucchini Chips

2.8.7 Apple Chips

2.8.8 Chickpeas, baked

2.8.9 Crunchy crackers made from chickpeas

2.8.10 Breaded vegetables

2.9 Egg alternatives

2.9.1 Oat flakes

2.9.2 Potato or corn starch

2.9.3 Tomato paste

2.9.4 Instructions for vegan egg substitute powder

2.9.5 Kala Namak or black salt

2.9.6 Flaxseed

2.9.7 Aquafaba

3 tasty spreads

3.1 coconut butter

3.2 Hummus from the Middle East with a difference

3.3 The kick from South America: guacamole

3.4 Mediterranean walnut pesto

3.5 Good home-style: onion lard

3.6 Lentil cream in variations

3.7 Nut cream in variations

3.8 Cream cheese with the cashew nut

3.9 Herring salad without herring

3.10 Chocolate good: chocolate cream

3.11 Pear Chutney

3.12 blueberry jam with lemon

3.13 Sweet Potato Gingerbread Cream

3.14 fruit compote

4 vegan drink variations

4.1 Raspberry smoothie with salad

4.2 Almond and Banana Drink

4.3 Coconut chocolate with dates

4.4 Mango, passion fruit, pineapple and vanilla

4.5 tomato juice

4.6 Goodbye colds: tonic vegan

4.7 Cucumber and lemon smoothie

4.8 Ice-cold cardamom latte

4.9 Smoothie made from wild herbs

4.10 Grapefruit and Mango: Pure Energy!

4.11 lemonade

4.12 The breakfast smoothie

4.13 Apple-flavored ginger-celery shot

5 vegan salads and dressings

5.1 The classic: tomato mozzarella

5.2 Zucchini with radicchio

5.3 Crisp and fresh: cucumber on mint

5.4 Salad and vegetables: daringly wrapped!

5.5 Avocado salad with a fruity note

5.6 Caesar salad with tofu

5.7 Savory salad

5.8 Strawberry salad with green asparagus

5.9 Basic mushroom salad

5.10 Potato salad with beans and cucumber

5.11 Chicory with ginger and yogurt dressing

5.12 Greek salad with vegan feta

5.13 Dressings for all occasions

5.13.1 Raspberry dressing

5.13.2 Vinaigrette with an almond and orange flavor

5.13.3 Herbal mustard dressing

5.13.4 Yoghurt dressing with lime and curry

5.13.5 Buttermilk and Coriander

5.13.6 Balsamic dressing with chili

5.13.7 Special dressing: curry and peanut

6 vegan soups

6.1 Red cabbage soup with polenta dumplings

6.2 Potato soup with orange and ginger

6.3 Exotically fruity: banana soup

6.4 Power soup: peas with spinach

6.5 Pumpkin and coconut soup

6.6 Lentil soup with peanut sauce

6.7 Asian tomato soup

6.8 Cream of Asparagus Soup

6.9 Minestrone made from seasonal vegetables

6.10 rice noodle soup

6.11 Creamy cauliflower and fennel soup

6.12 Spinach soup with a hint of curry

6.13 Corn soup with a hint of coconut

7 vegan main dishes

7.1 Pancakes with carrot skewers

7.2 Chilli sin carne

7.3 Vegetable and rhubarb stew

7.4 Spicy, strong, good - potato goulash

7.5 Savoy cabbage rolls with pumpkin

7.6 Vegetable casserole with pasta

7.7 Peppers with couscous filling

7.8 Fish cakes burgers without fish

7.9 Chilli spaghetti with nuts

7.10 Pumpkin on rice noodles

7.11 Stuffed zucchini

7.12 Spicy shashlik pan

7.13 Poppy seed noodles with apple and nut butter

8 sweet vegan desserts

8.1 Vegan whipped cream

8.2 Avocado based chocolate cream

8.3 Cashew nut ice cream

8.4 Blackberry brownies and sauerkraut

8.5 Creme Brulee: creamy, creamy, good!

8.6 The classic: waffles

8.7 Another classic: lemon cake

8.8 Small but nice: blueberry muffins

8.9 Cheesecake with raspberry topping

8.10 tiramisu - because it's just delicious!

8.11 Chocolate cake with cherry notes

8.12 Raspberry Coconut Basil Ice Cream

9 For in between: vegan to go

9.1 Egg salad

9.2 Italian focaccia

9.3 Quiche with spinach and pine nuts

9.4 Coconut pleasure: Bounty vegan

9.5 The power ball for in between

9.6 Muesli bars with the fruit

9.7 soy steak on sandwich

9.8 Fruit rolls for on hand

9.9 falafel

9.10 Vegan cheese sticks

9.11 gummy bears

10 The vegan pantry

10.1 Grain and Co

10.2 Egg alternatives

10.3 Milk, yoghurt, cheese and co

10.4 Vegetables and fruits

10.5 Nuts and Seeds

10.6 Healthy fats

10.7 Meat substitutes

10.8 Alternatives to sweetening

10.9 sweets

10.10 beverages

1 Introduction

A vegan diet is now known to everyone. This nutritional and somehow already way of life and attitude has managed to establish itself more and more in our society in recent years. A good sign that our society wants to get healthier. A good sign that our society places increasing value on healthy nutrition. And a good sign that our society recognizes that changes can be brought about with our own consumer behavior.

Whether for health reasons, intolerance to gluten and lactose or because it is recognized that the oversized consumption of meat, milk, eggs and other products from the supermarket is not good for us and our planet - the motives can be manifold. One thing is certain, however: a vegan diet that strictly eliminates any animal products is by far healthier for body, mind and soul.

The idea of having to eat completely without animal products seems unimaginable for many too; There is a misconception that consistent, health-conscious vegans have to go without so many delicacies.

With the following guide and cookbook, this misconception should be cleared of the world. Because eating vegan means one thing above all: variety on the menu ... and that in several ways. Vegan doesn’t mean doing without, but making money. A gain in nutrient-rich diversity, healthy vitamins, important minerals and necessary trace elements. Because where bread was once only baked with wheat, vegans can now enjoy bread made from almond, coconut, chickpea and other flour alternatives. These are by far healthier and richer in nutrients than the wheat flour known to us, which is now also considered overbred, promotes gluten intolerance and is said to contain hardly any nutrients. Where once only cow's milk was used, vegans have the choice of aromatic variety in the form of spelled, rice, coconut, soy or oat milk. Nowadays one is no longer required to consume milk from unhappy cows with inflamed udders. You can decide. We can decide what is good for us and what standard we want for ourselves and our diet.

In the following, extensive alternatives are presented how it is now possible to pursue the desire for a healthy, vegan diet easily and without much effort. Whether you are looking for flour, milk, cheese or egg alternatives; You will find it in this cooking guide.

The health-promoting aspect of a vegan diet must also be emphasized at this point. Because with the right foods on the menu and on the plate, it is much easier for our body and organism to mobilize its own strength, to heal itself and to provide us with an excess of energy, vigor and good mood throughout the day. One aspect that is often forgotten should be emphasized: a vegan diet usually also means an alkaline diet. After all, the main suppliers, who are mostly responsible for acidification of the body and its cells, are not used. These are namely meat and all kinds of dairy products. And it is well known that pathogens, viruses, germs and bacilli grow and thrive many times better in an over-acidic environment than in a healthy acid-base balance. A vegan diet starts at this point. Avoiding highly acidic foods helps our body stay in the right balance. This seems interesting, especially from the aspect that even cancer cells primarily thrive in acid and with a vegan diet you definitely declare war on these disease cells in advance.

2 The basics of a vegan diet

Even if veganism has arrived in the middle of our society, those who are vegan are just at the beginning of their transition in front of a mountain of question marks. How can I substitute vegan milk for my coffee? Do I have to enjoy pizza without cheese now? Is it now forever: “Never again cakes and biscuits because I don't want to eat an egg anymore?” Does my sandwich always have to be without butter?

Questions that at first seem daunting and make you hesitate; The move to veganism also seems to be a significant restriction in the usual diet. It is certainly a cut. It is by no means a restriction.

Instead of wheat flour for baking, we present healthy alternatives below. Instead of cow's milk, we offer you a variety of options that make coffee, smoothie and muesli taste even better in the morning. Instead of doing without cakes, we offer egg alternatives that make every cake batter.

In addition to the individual alternatives, you will also find out which health benefits each product has, how it is good for you and your body and how you can strengthen your self-healing powers by consuming it.

Finally, we present an extensive collection of important basic recipes with which you are always on the vegan, safe side and with which you cover your nutritional needs extensively. Because vegans suffer from nutrient deficiencies faster because they forego meat, cheese and co. Is a myth that we will dispel with the individual recipes?

Immerse yourself in a new world of healthy nutrition and let yourself be taken on a culinary journey that will inspire your gourmet palate, numb your senses and promote your self-healing powers.

Have fun!

2.1 Types of flour: from amaranth to rice

In the past there was only wheat flour. The rye and wholemeal flour followed a little later. Two types of flour that have a higher nutritional content than wheat flour and should always be preferred as an alternative.

Today nobody wants the over-bred, nutrient-poor and gluten-rich wheat flour, even if it is by far the cheapest flour to buy in the supermarket. We need alternatives that supply our body with nutrients and minerals and do not withdraw them from our organism. Ultimately, excessive consumption of white flour can lead to an unbalanced insulin balance and thus to diabetes; one of the No. 1 widespread diseases in the Federal Republic of Germany ... and the wheat flour doesn't really keep you full for long.

Fortunately, these days the flour options are plentiful and we can choose the best for us from a wide variety of different products. It does not always have to be a flour made from grain. Legumes and nuts are also suitable as flour substitutes. Most of these are also gluten-free, high in protein and low in carbohydrates. But not every flour is equally suitable for baking a crispy bread or a fluffy sponge cake.

In the following we would like to present a small selection of various types of flour that are good in the pantry at home and with which bread, cakes, pizza, pasta and everything that the heart and stomach desires can be prepared. These alternatives are also healthy and also bring a certain variety of flavors to the table.

Amaranth  is a very diverse, gluten-free and, above all, nutrient-rich flour that can be considered one of the oldest (pseudo) types of grain. Today the millet-like grain is traded as a new superfood that is used in many ways in the kitchen and provides us and our organism with important nutrients. The aroma is reminiscent of nuts. The nutrients it contains are absorbed and used very quickly by our body. Another advantage why amaranth is also finding its way into more and more European kitchens. The iron content of the ground grain is also not to be despised. A mineral that is particularly beneficial for pregnant women. If you want to use amaranth in the kitchen, it should be said in advance that when baking bread, amaranth can only be used proportionally with other flours. Because the amaranth flour lacks the adhesive force. With a dough of 500 g, it is possible to use 100 g of amaranth flour; but nothing more. Otherwise the bread won't rise. Baked goods, spicy flatbread or pancakes, on the other hand, can easily be made with amaranth flour. The flour also does a good job as a vegan sauce thickener and also brings a slightly exotic nutty note to the meal.

Buckwheat  is also gluten-free and, like amaranth, is actually not a classic grain, even if the fruit of the knotweed plant is an excellent flour for bread, pasta, cakes and our health ... and this flour also impresses with its high proportion of starch and proteins. Buckwheat is a really healthy flour and a real alternative to wheat flour. Because it can be used for the preparation of both sweet and savory dishes ... and 1 to 1 in exchange with wheat flour. In terms of taste, buckwheat flour is often said to have a somewhat bitter taste. In combination with rye, nut or wholemeal flour, it harmonizes aromatically, but very well.

Spelled flour  is not just spelled flour and it is not the degree of fineness of the ground grain that is indicated by the different names, but rather the minerals contained per 100 grams of spelled flour. The higher the type, the richer the flour. The richer the flour, the healthier it is for us. But also: the richer the flour, the harder it is to bake and the gentler and gentler it is to knead a dough made from spelled flour. For looser baked goods such as fluffy, sweet mares, it is best to use type 630. Type 812 is particularly good for making cakes, pizzas and yeast pastries. Good, compact, nutritious bread can be made with type 1050. If you want to use type 1050 for baking bread, you should also make the effort to create a spelled and sourdough culture in advance.

We actually know oats  as flakes with which our morning energy breakfast is spiced up with important nutrients. As a grain milled into flour, it does not have a long tradition in our kitchen; also because oatmeal is not necessarily the perfect flour for baking bread. On the other hand, it is considered to be the healthiest grain par excellence. Whether iron, zinc or calcium - oats are rich in minerals. The same applies to B vitamins, healthy proteins and fatty acids. Regular consumption of oat products keeps your heart fit and your cholesterol low. If you want to process oats in the form of flour, it makes sense to use them as an addition to other flours. Best in a mixing ratio of 20 to 80. Sauces and soups, on the other hand, are great to prepare with oat flour.

Chickpeas  are legumes. The legume seeds ground into flour are even excellent alternatives to the classic types of flour. Especially if you suffer from grain intolerance or are just looking for an option that is lower in carbohydrates, the choice of chickpea flour is the right one. Even as a nutrition-conscious, health-loving person, the flour of the chickpea is a protein and nutrient-rich alternative. If you mix the flour with a little water, you may be puzzled at first. Because it gets sticky very quickly. The baked goods, however, no longer show any of this density and stickiness. Breads, cakes and other baked goods made with chickpea flour are airy, fluffy, light and yet full of good nutrients. Even in medicine, chickpeas are often used (both as fruit and flour). The trace element manganese it contains is particularly valued. Because it gives us an incredible amount of energy. A small handful of chickpeas almost completely covers our daily requirements. The saponins contained in it bind cholesterol and help to excrete it from our organism. If you want to work with chickpea flour in the kitchen, it can be used for baking, cooking and also as a binding agent. Whether warm, cold, sweet or rustic food - chickpea flour is a nutritious all-rounder.

Nowadays, coconut flour simply  belongs in a well-set up pantry. It gives sweet pastries a great exotic taste, gives sauces, soups, curries and other dishes a pleasant, sweet aroma and even refines breads, rolls and mares with its unusual note. It's gluten-free, alkaline, low-fat, and cholesterol-free. In the kitchen, the flour made from dried and de-oiled pulp can be used as a binding agent, ingredient in baked goods, flavor concentrate, for baking, cooking and refining all kinds of dishes.

Almond flour, like coconut flour, is not a typical flour, but it is a much sought-after flour in our kitchens; even if it cannot be used on its own as a basic ingredient for making baked goods, but only as an additional ingredient. It can therefore partially replace grain flour (between 10 - 20%) for baking bread. If you want to bake cookies or cakes, i.e. work with doughs that don't necessarily have to rise, almond flour is a good alternative. Because almond flour does not contain gluten. The use of almond flour for breading tofu and vegan schnitzel is particularly likely to be hit. Basically, almond flour is considered a particularly nutritious flour, which convinces with a subtle aromatic nut note.

We mostly know rice  cooked and as an accompaniment to main courses. Not many people know that grain from Asia also has a long tradition in ground form. It is all the more gratifying that rice flour is increasingly recognized and used as a good alternative to cereal and especially wheat flours. The flour from the finely ground and husked rice grain is many times finer than we know it from our traditional types of cereal flour. Nevertheless, you can bake well with the rice flour; even if mainly “flat” baked goods. Because rice flour has no gluten, the ingredient in classic cereals that makes the dough rise and grow. Delicious flatbread, biscuits and cake bases are super easy to make with the fine flour from the rice grain.

2.2 Vegan milk alternatives

In the meantime, veganism has so far arrived in German minds and households that the selection of plant-based milk alternatives has become almost unmanageable. First and foremost, of course, it's the taste that should interest us in the plant-based dairy options. After all, not everyone likes the aroma of spelled, soy, almond or rice when it is offered as a liquid milk substitute. Secondly, however, the intended use plays a certain role. Because as delicious as the soy milk may be, the flakes in the coffee don't look appetizing. Each cow's milk substitute has different properties and is therefore differently suitable for making cakes, breads, noodles or other pasta products.

Ultimately, we also want to know what health benefits and what added value in vitamins, minerals, trace elements and fiber each milk alternative brings with it. After all, our self-healing powers should also be strengthened and here, too, each plant-based milk has different advantages and disadvantages. We have therefore taken a close look at some of the most common plant-based milk variations and present them here below.

Oat milk  is an extremely high-fiber, low-fat source of energy that ensures a healthy feeling of satiety over the long term and prevents cravings. In addition, due to the gentle production process, the inherent taste of the oat milk is very subtle, so that oat milk is particularly suitable for the morning cup of coffee. In addition, the oats come from our region and are classically grown cereals. Conversely, this means that the ecological footprint is extremely small. Much more important, however, are the positive effects on our health. Because oat milk ensures that our cholesterol level stays down and our hair and nails stay strong and beautiful.

Coconut milk  tastes exotic and, more than other plant-based milk alternatives, has a strong, sweet taste of its own. If you like the lovely aroma from the South Seas, you will certainly enjoy a cup of coffee with a dash of coconut milk. The milk in the coffee definitely replaces the optional sugar. However, coconut milk is rich in calories; even if only the healthy HDL cholesterol is mainly driven up. The better the HDL value, the lower the risk of cardiovascular diseases. It is also believed that regular coconut consumption reduces the risk of strokes, heart attacks and the occurrence of dementia. Coconut milk is also a real asset in the kitchen. Whether muesli, pancakes, soup, curry, desserts or cream - the milk is just incredibly versatile.

Almond milk  is a healthy all-rounder for our kitchen and health. The drink is particularly often used with mueslis and smoothies. The full-bodied nutty aroma is unmistakable. You can even make almond milk yourself. Because all you really need is freshly ground almonds, which you roast, pour water over, strain later and collect the liquid. Almond milk has few calories, but very few nutrients. After all, there isn't much of the almond left in the drained water.

You have to like rice milk  ... or not. It tastes very good in muesli and also gives the pastry a nice, sweet note when baking. In coffee, on the other hand, it dominates the taste. If you want healthy fiber, then reaching for rice milk is the right one. A glass of rice milk provides us with a large portion of energy quickly and reliably. Such an energy boost should not be underestimated, especially before athletic workouts. However, milk is not rich in vitamins and minerals. But again a real all-rounder in the kitchen, because bread, pasta, pizzas and all kinds of pastries are absolutely no problem with rice milk.

Soy milk  was one of the first alternatives to cow's milk; even if the taste is not for everyone. The drink is made from dried soybeans that are soaked, mashed and boiled. Freed from the soy cake, what remains is the milk, which has a number of health benefits for us and our organism. Because no milk substitute is as rich in protein as soy milk. This helps our muscle building, keeps our mind fit and also ensures a balanced cholesterol level. When filled in a tetra pack, soy milk is usually very thick and has a slightly nutty note. Depending on the manufacturer, it is sometimes more, sometimes less sweet; Compared to other plant-based milks, however, it is often said to have a bitter aftertaste. Soy milk harmonizes quite well with coffee in terms of taste. Visually, too, if it is briefly warmed up beforehand. Then it won't flocculate. In addition, soy milk makes a really great milk foam that turns every cappuccino and latte into a frothy work of art. This property is also why frothed soymilk often replaces whipped egg white foam. In any case, milk is never wrong for baking.

2.3 Bread recipes in variation

Nothing beats a good sandwich in the morning. Because it drives away grief and worries. It gives us strength and energy for the day and lets us tackle our daily tasks well saturated. A bread from the supermarket shelf is certainly an option; even if not a tasty one. Because let's be honest: the bread you bought already lost many times its taste and freshness on the second day, is dry and often sticky. So the sandwich in the morning is simply no longer fun. In addition, most breads on the supermarket shelf usually contain preservatives. This is also not good for our body and organism. The unnecessary and harmful preservatives are one thing. When bread is bought from the supermarket, it is often the case that the bread contains additives and ingredients that are of animal origin ... and these usually do not have to be labeled. So you can unconsciously and unknowingly fall into the bread trap and thwart your vegan nutritional resolution. Such ingredients include: animal shortening or flour treatment agents such as cysteine.

It is much better to just bake your own bread ... and with the right recipes you not only bring delicious bread to the table, but also variety. Because every recipe can be refined with herbs, nuts, fruits and vegetables. Just the way you like it. With just a few extras, a really delicious bread can be conjured up, which, as required, can be tailored to individual needs (vitamins and co) and baked with different additions.

2.3.1 Black bread

- is wholesome, healthy and damn tasty. Few ingredients that are so good for our body, make us healthy and fit and all you need is

- 150 wheat meal

- 300 g rye meal

- 50 g whole wheat flour

- 10 g dry yeast

- 400 ml of lukewarm water

- 5 tbsp ground flaxseed

- 4 tbsp beet syrup

- 5 tbsp sunflower seeds

- 3 tbsp sesame seeds

- 1 tbsp salt

preparation

Mix the meal and flour together and form a well in the middle into which the syrup and yeast are poured. Put a droplet of the lukewarm water on the yeast so that it is activated and let the whole thing stand for a good 30 minutes in a warm place. This gives the yeast the opportunity to slowly dissolve, swell and mix with the flour.

Only after this time do the remaining ingredients need to be added. Also the rest of the lukewarm water, with which the whole thing is kneaded into a nice, moist dough. But watch out! The dough shouldn't be liquid. Let the well-kneaded dough rise for a good hour. Knead the lump of dough again and place in a bread pan. It is best to line them with some baking paper.

And now watch out! Place in the cold oven and cover the dough with additional parchment paper. This prevents the crust from browning too quickly, too dark and therefore also dry. Turn the oven to 160 ° C and bake the black bread in it for a good 2 1/2 hours. Then turn off the oven and remove the parchment paper. The bread itself remains in the oven for a whole hour. The residual heat gives it the finishing touch and allows it to cool down slowly and leisurely. Psst ... a handful of raisins gives this black bread a really exciting, fruity note.

2.3.2 Rye bread

- is always good. Better than wheat bread, anyway. Because rye is a much more wholesome grain. The great thing about this recipe is that it can be spiced up with interesting extras like cocoa and nut butter. The bread is super juicy and still fresh and crunchy after a week.

For a nice loaf of rye bread, simply have the following ingredients ready.

- 200 g of rye flour

- 120 g spelled flour

- 190 ml of lukewarm water

- 1 cube of fresh yeast

- 1 tbsp coconut blossom sugar

- 1 teaspoon salt

- 3 tbsp nut butter optional

- 2 teaspoons of cocoa optional

preparation

Mix the dry ingredients together in a bowl. In a second bowl, however, dissolve the coconut blossom sugar in the lukewarm water and crumble the fresh yeast cube in it. After a while, the yeast will start to form small bubbles. Now is the time to mix the liquid with the dry ingredients. The whole thing can then be kneaded into a nice, smooth dough. Knead a little longer, it won't damage the dough. Rather the opposite. If the upper arms start to hurt, the dough can rest in a bowl covered in a warm place for about an hour. Knead the dough again and form two balls of the same size, which are then put together in a loaf pan. That just gives that certain something extra for the optics. If you like, you can also just form an oval lump of dough. The result is the same and so is the taste. It is best to grease the mold properly in advance. Brush the bread with lukewarm water and place the pan in the oven that is already hot. For a particularly crisp result, it is best to place a fireproof bowl filled with water on the bottom of the oven. Incidentally, the oven is preheated to 180 ° C with circulating air. Bake the bread for a good 35 minutes, let it cool down, enjoy the scent and then the taste too.

2.3.3 Pumpkin Bread

- is not at all on the agenda when you think of German bread; but is a really good alternative, especially if you want to do without the gluten that is often found in flour. Great for grilling. Great with everything. With ALL. Just great. Juicy. Well. You don't need much for this, just:

- 260 g rice flour

- 100 ml of oat milk

- 1 packet of dry yeast

- 100 g maple syrup

- 150 g cooked and pureed Hokkaido

- 4 tbsp flour (for dusting and kneading)

- pinch of sugar

- pinch of salt

- Pinch of nutmeg

preparation

Bring the milk to temperature in a saucepan without it starting to boil. Slowly stir in the maple syrup and also add the dry yeast. The remaining ingredients, including the spices, except for the pumpkin, can be mixed together in a bowl. When the yeast starts to bubble in the milk, the liquid can be poured into the bowl. Now it is time to knead the ingredients together vigorously until a smooth dough is formed. This can now be done in a warm place for 30 minutes. Only then is the cooked and finely pureed pumpkin folded in and kneaded. If the dough looks a bit too moist, a spoon or two of rice flour can be used to help. Knead the dough really well before allowing it to rest for another half hour. Then take a bread pan, put the dough in it and bake in a preheated oven at 160 ° C for 40 minutes. A great pumpkin bread is already ready.

2.4 Sweet mares

Sweet mares just taste great. Even better with delicious jam and if there is also vegan butter underneath, you will be spoiled in a really tasty way - whether with raisins or chopped nuts or just like that.

Ingredients for a normal loaf pan

- 300 g spelled flour

- 75 g white sugar (even if it's unhealthy)

- 3 g fresh yeast

- 250 ml soy milk (preferably with vanilla flavor)

- 3 tbsp sunflower oil

- optional: 120 g raisins or chopped nuts

preparation

Mix the dry ingredients in a bowl. Then the liquid ingredients can be added. It is best to mix the whole thing with a mixer to a smooth dough. If you want to refine your sweet mares with raisins or nuts, you can now knead them into the dough. Prepared in this way and shaped into a round loaf of bread, the mare can be left in a warm place for 45 minutes. Knead well again and then pour the dough into a loaf pan. If raisins have been incorporated, make sure that no raisins are visible on the surface. Because they get too dark during baking and burn. That doesn't taste so pleasant. Let the sweet mares rise again in the loaf pan for 30 minutes. Only now is the time to bake the mares at 180 ° C for 25 minutes.

2.5 pancakes

Whether sweet or savory - pancakes taste great for breakfast, lunch and dinner. The small round dough cakes can be pepped up depending on your appetite, preference and the ingredients you have. The only thing you need is a good base and we can provide it here. Of course, it was also our aim to present you with a completely vegan recipe. No milk, no eggs and no other animal products are required to make a delicious pancake.

The following ingredients are required for 2 servings or 6 pancakes:

- 150 g wholemeal spelled flour

- 200 ml of oat milk

- 100 ml sparkling mineral water (this makes the pancakes fluffy)

- 1/2 teaspoon baking powder

- 1 pinch of salt

- Coconut oil for the pan

preparation

Simply mix the dry ingredients together in a bowl. First stir in the milk and let the dough rise for 30 minutes. Only now knead in the mineral water. Heat some oil in the pan and pour some liquid batter into the pan. Now swivel the pan so that the batter is evenly distributed and cook the pancakes over medium heat for 3 minutes on each side. The pancake can be topped with fruit, sauces or hearty delicacies.

2.6 Pasta and vegan parmesan

Noodles belong in every German kitchen almost like potatoes. But as a vegan, it is not that easy to satisfy your pasta cravings. Because pasta is made in the classic way with egg. That's why you shouldn't miss out on one or the other vegan pasta recipe to make yourself. Here you will find a delicious recipe that enhances the taste of every pasta dish and turns it into something particularly delicious.

- 400 g spelled flour

- 175 ml of lukewarm water

- 100 g durum wheat semolina

- 2 teaspoons of olive oil

- 1 teaspoon salt

preparation

Mix the dry ingredients well in a bowl and form a well. Then pour the lukewarm water and olive oil into this. Now knead the ingredients into a coarse dough. Then knead this in a food processor for 10 minutes to form a smooth, supple dough. Now the pasta machine can be used or the dough can be rolled out very thinly and cut into fine strips. Boil, dry or freeze. No matter. The noodles taste good.

Optionally, it is also possible to work 80 g of freshly steamed spinach into the dough. Then, after steaming, process this into a puree with 120 ml of water. Incidentally, the same works with 80 g beetroot.

... and every good pasta has a good Parmesan cheese to complete the dish. Vegans had to wait a long time until numerous attempts finally produced a good Parmesan. Almonds and pine nuts form the basis.

- 80 g white almonds

- 80 g pine nuts

- 80 g yeast flakes

- Turmeric, paprika powder to taste and taste

- Salt and pepper to taste

The almonds and pine nuts are roughly chopped at the beginning and then put in a mortar together with the yeast flakes and spices and finely grated. In order to get a good consistency, it is advisable to pulverize the whole thing with the mixer afterwards.

2.7 Pizza dough

Pizza becomes vegan when it is topped vegan. Because a good classic Italian pizza dough is made with a lot of olive oil and without eggs. However, it doesn't always have to be wheat to make a delicious pizza base. After all, gluten intolerance is increasing rapidly in our society and the wheat flour no longer contains many nutrients, apart from unhealthy, short-chain carbohydrates.

So if you want to eat healthy as well as vegan, alternatives to pizza dough made from wheat flour are very attractive. With the right selection of the basic ingredients, you also have the opportunity to activate the self-healing powers of your body and do something good for yourself and your body. The following recipes can help with this.

2.7.1 Cauliflower pizza dough

- is rich in potassium, folic acid and vitamin B, easy to digest, low in calories and truly filling.

For a batter for 2 pizzas you need

- 250 g of boiled and chopped cauliflower

- 200 g grated vegan Parmesan cheese (see recipe above)

- 4 tbsp vegan egg substitute powder (recipe follows below)

- 3 cloves of finely chopped garlic

- 1/2 teaspoon of garlic salt

- 1 teaspoon rosemary, thyme, basil

- 2 teaspoons of olive oil

preparation

Boil the cauliflower firm to the bite and then finely chop it in the blender, but do not let it become puree. Knead all ingredients together in a bowl. The consistency won't be reminiscent of dough, but don't let that put you off. Spread the porridge on a baking sheet and bring it to the desired shape and thickness. Bake the dough WITHOUT toppings at 220 ° C for 15 minutes. Then take it out of the oven, spread it with sauce and top it if you like. Back in the oven until the vegan cheese has melted and enjoy.

2.7.2 Zucchini pizza dough

- is a great vegetable to get through the cold season of the year healthy and fit. The dough is rich in vitamins A, B and C and has a good dose of zinc.

You need two pizzas made from zucchini batter

- 250 g zucchini

- 300 ml chia seeds as a gel

- 20 g sea salt

- 80 ml almond cream

- 170 g vegan mozzarella (recipe follows below)

- 2 tbsp oat bran

- 10 g freshly chopped rosemary and thyme

preparation

Grate the zucchini very finely and let stand with the salt in a bowl for a good 30 minutes. This will pull the excess water out of the vegetables. Use the mixer to froth the jellied chia seeds. Add the cream and briefly whip the mixture. Fold in the vegan mozzarella. Add bran and herbs and mix in the locked zucchini as well. Spread the whole mixture evenly on the pizza tray and bake at 200 ° C top / bottom heat for 35 minutes. Then comes the trick: cut the dough into pieces, turn them over and bake them in the oven for another 10 minutes. Now cover the pieces vegan as desired and leave in the oven until the cheese has melted.

2.7.3 Pizza dough made from chickpeas

- It is very rich in minerals and a good option, especially for those with sensitive stomachs. Because, compared to other legumes, the chickpea has a low potential for bloating.

For two pizzas you only need the following ingredients:

- 100 g cooked chickpeas

- 120 g of ground sunflower seeds

- 30 ml coconut oil

- 1 teaspoon cumin

- 1 teaspoon curry powder

- 1/2 teaspoon turmeric

preparation

Simply put all the ingredients together in a blender and mix everything together on a high level to form a smooth dough. Then spread this on the baking sheet. Top the pizza as desired and bake for 45 minutes at 150 ° C convection until crispy brown. Perfect!

2.8 French fries, chips and co

French fries don't always have to be made from potatoes, do they? Even if its name suggests fried potatoes, the vegan lifestyle brings with it an unbelievable variety, especially in the area of fried french fries alternatives. Some of these are presented below. First the chips, then the fries. Good Appetite!

2.8.1 Nettle chips

- taste good and do not sting!

An herb that grows everywhere and is really tasty when fried briefly in the pan. The nettle is also healthy and rich in iron.

ingredients

- 500 g of nettle

- 50 ml coconut oil

- salt

preparation

Heat the oil in a pan and dip the nettle leaves in it. Fry them short and crispy, place in a bowl and sprinkle with salt. Finished!

2.8.2 Kale Chips

- can simply be dried crispy or baked and are an excellent snack in between. Add a delicious dip and you can enjoy a vegan meal.

ingredients

- 500 g kale

- 2 tbsp peanut butter

- 3 tbsp olive oil

- salt

- pepper

preparation

Pluck the kale into fine bite-sized bites. Mix a marinade with the remaining ingredients and dip the kale in it. Place this on a baking sheet and bake crispy at 120 ° C for 20 minutes.

2.8.3 Savoy cabbage chips

- with paprika, garlic, curry or chili flavor are super healthy, vitamin C-rich snacks that are also low in calories. They taste great and are quick to prepare.

ingredients

- 500 g savoy cabbage

- 1/2 teaspoon salt

- Spices at will

preparation

Cut the savoy cabbage leaves into nicely large squares. Gently dry in the oven at 110 ° C for 45 minutes. Add the salt and the desired flavoring to a bowl, mix and enjoy.

2.8.4 Pumpkin Chips

- are a wafer-thin alternative to juicy pumpkin fries and taste just as good.

ingredients

- 300 g butternut

- 2 tbsp olive oil

- salt

- pepper

- optional other spices such as:

- Rosemary, oregano, thyme or garlic

preparation

Slice the peeled and pitted pumpkin into about 2 mm thin slices, spread them on a baking sheet, drizzle with the olive oil and dry for 15 minutes at 250 ° C. Class!

2.8.5 Beetroot Chips

- taste fruity, juicy, slightly sweet and especially delicious with a pinch of chili!

ingredients

- 3 beetroot tubers

- 6 tbsp olive oil

- salt

- pepper

- Chilli flakes

preparation

Peel the tubers and slice them into very fine slices, which are neatly placed on the baking sheet. Now drizzle the slices with olive oil and sprinkle with the spices. Dry at 180 ° C for 10 minutes and serve. Very tasty with homemade hummus.

2.8.6 Zucchini Chips

- are juicy and have a real nutty aroma when roasted.

ingredients

- 300 g zucchini

- 3 tbsp olive oil

- salt

- pepper

preparation

Slice the 300 g zucchini relatively thinly and season with oil, salt and pepper in a bowl. Spread neatly on a baking sheet and bake at 150 ° C fan oven until the zucchini have taken on a golden brown color and a crispy look. This can take different lengths of time, depending on the thickness of the pane.

2.8.7 Apple Chips

- with cinnamon and sugar, because it doesn't always have to be hearty.

ingredients

- Apple peels of 5 green apples

- 2 tbsp cinnamon

- 1 tbsp brown sugar

preparation

Cut the bowl into 4 cm long slices and sprinkle with cinnamon and sugar in a bowl. Mix the whole thing well and then distribute the pieces of shell on a baking sheet. 150 ° C convection and 20 minutes later the fruity apple chips are ready.

2.8.8 Chickpeas, baked

- are rich in proteins, fiber, vitamins and also in minerals. Healthy and tasty.

ingredients

- 500 g canned chickpeas

- 3 tbsp olive oil

- salt

- Garlic powder

- Paprika powder

preparation

Drain the chickpeas well and roll them in the marinade of oil and spices. Let it soak in a little and then roast in the oven at 180 ° C for 40 minutes. Turn once or twice and don't miss the right time to get the chickpeas out of the oven, as a minute too long can burn the crispy snack.

2.8.9 Crunchy crackers made from chickpeas

Sometimes you just want to nibble something. Reaching into the bag of chips is quite tempting. As an alternative, it is better to have homemade crackers made from chickpeas on hand. They taste spicy and crunchy and are super healthy and nutritious.

The ingredients for 4 servings

- 200 g chickpea flour

- 30 g black sesame seeds

- 2 teaspoons of baking soda

- 1 teaspoon salt

- 2 teaspoons of coconut oil

- 80 ml of water

preparation

Preheat the oven to 200 ° C lower / upper heat. While the oven is warming up, the batter for the crackers can be mixed. To do this, mix the dry ingredients in a bowl before slowly kneading in the water and oil. Knead the ingredients together until you have a smooth, supple dough.

For a wafer-thin, crunchy cracker experience, roll out the dough between two sheets of baking paper and place on the baking paper. Here the crackers can be pre-cut using a pizza cutter. Put it in the oven, wait 20 minutes, enjoy it hot or let it cool down and pack it in the breakfast box for the next day.

Psst ... a great addition is some of the dips suggested above, such as hummus or guacamole.

2.8.10 Breaded vegetables

Fried fries are just great, but also high in calories. It's not necessarily healthy, even if it tastes damn good. But if you grab a slicer yourself and deep-fry your french fries yourself instead of having a portion of French fries at McDonalds and Co., you definitely eat healthier. Then there are also other plant-based options that make the fried pleasure tastier and healthier. In the following we present a vegan breading with which vegetables such as zucchini, aubergine, carrot, artichoke, cauliflower, beans, broccoli, garlic, kohlrabi, pumpkin, bell pepper, mushrooms, Brussels sprouts, beetroot, sweet potatoes or asparagus taste simply irresistible ... even the next day and cold.

Ingredients for the breading for approx. 250 g vegetables

- 125 g spelled flour

- 125 g breadcrumbs, fine

- 125 g vegan butter

- 2 tbsp herbs of Provence

- 4 tbsp parmesan (for recipe see 2.6)

preparation

In three bowls we fill 1) the wheat flour, 2) the liquid vegan butter and 3) the breadcrumbs, which we mix with Parmesan and the herbs of Provence. Now the desired vegetables can be dipped into the ingredients in the order above before they are neatly arranged on a baking sheet at 180 ° C for a good 30 minutes. Homemade hummus, guacamole, walnut pesto and a damn tasty salad also taste great.

Psst ... instead of the herbs of Provence, other spice mixtures and ingredients can be used. The breading also tastes good with garlic powder or paprika and chilli flakes.

2.9 Egg alternatives

When cooking and baking, eggs take on numerous properties that make many dishes possible in the first place. They bind liquids, are leavening agents, can loosen up dough and also donate liquid. They are also often used as natural flavor enhancers. As a vegan, using eggs is of course an absolute no-go.

It is all the more gratifying that numerous plant-based alternatives have now been found that better fulfill one or the other property of the egg. In the following, some egg alternatives and their preferred areas of application are to be presented in order to present you with the broadest possible repertoire of possibilities for how to do without the chicken egg in a healthy and successful way. Cakes, biscuits and even Italian tiramisu are just as vegan as patties, pizza dough and mayonnaise.

2.9.1 Oat flakes

If you need an egg alternative as a binding agent for potato pancakes, pancakes, vegetable patties, vegan meatballs or even biscuits, you can switch to oatmeal. Because these have an incredible cohesive power. They are also very cheap and can be found on every supermarket shelf. 3 to 4 tablespoons of oatmeal can be used for 1 egg to achieve the same result. In all cases, however, the dough should rest for a good 15 minutes before the oatmeal is kneaded in as the last ingredient.

2.9.2 Potato or corn starch

Many dishes use eggs as a thickening and binding agent, including: Sauces, puddings, but also mayonnaise. The starch from corn and potatoes can be used here. However, so that this can fulfill its function as a thickening agent, it must be heated beforehand. Another alternative, albeit difficult to find, is tapioca starch. It can be used when courts must be prepared cold, so u. A. for making your own creamy mayonnaise. No matter what strength you use, a heaped tablespoon mixed with 3 teaspoons of water replaces an egg.

2.9.3 Tomato paste

If the color and taste of the egg substitute are irrelevant, 2 tablespoons can replace one egg. Here the tomato paste acts as a binding agent and should primarily be used in hearty dishes such as meatballs or patties.

2.9.4 Instructions for vegan egg substitute powder

So that you always have an alternative to the egg at hand, it makes sense to make this light recipe for the egg substitute powder in large quantities and to mix it with a little water if necessary. After all, only two ingredients are required to produce the vegan egg substitute powder: corn and locust bean gum; in a ratio of 10 to 1. So if you want to prepare a pound of egg substitute powder in advance, you take 500 g of corn flour and mix it with 50 g of locust bean gum. Sieve this mixture several times and store in an airtight container. If the egg replacement powder is finally to be used, replace 2 tablespoons, mixed with 40 ml of water, an egg.

Such an egg substitute powder is a good choice, especially when you need an egg alternative that drifts. Because this egg substitute is an excellent baking agent. Whether bread, cake, biscuits or muffins - with this egg alternative every vegan baking recipe is a success.

2.9.5 Kala Namak or black salt

Even if many plant-based alternatives can compensate for the properties of eggs, they all lack one thing: the typical egg taste. But nature offers us a good substitute for this too ... and it comes in the form of Kala Namak. This is Indian black salt that has been used in Asian cuisine since time immemorial. It is actually just rock salt that is mixed with typical Indian herbs and enriched with sodium chloride. It is also the sodium chloride that gives the salt its sulfur- and egg-like smell and taste. In the vegan kitchen, Kala Namak can be used to prepare plant-based dishes. Scrambled tofu eggs, frittata, French toast, quiche and egg salad taste exactly the way they should taste.

2.9.6 Flaxseed

Flax seeds are a good egg alternative if they are soaked beforehand and can swell, especially for vegan meatballs, meatballs or patties, because they take on the binding properties required of the egg. But watch out: the flax seeds must be finely ground in advance, otherwise they cannot develop their binding power.

2.9.7 Aquafaba

Some desserts need whipped egg white foam. Without this, foam kisses are just as impossible as airy chocolate mousse. Here, too, nature can help, in the form of boiled chickpea water, which is also known as aquafaba. The nice thing about it: It is a naturally occurring by-product when the beans are cooked, which can still be usefully processed. To do this, the boiled water of the chickpeas must be beaten firm for a good 10 minutes in the cold state; just until it starts to foam. Then the chickpea snow has exactly the same consistency as egg whites. For a whole egg you use 3 tablespoons of aquafaba. If you only need the protein of one egg, you can replace it with 2 tbsp aquafaba. Egg yolks, on the other hand, can be compensated with a tablespoon of aquafaba.

3 tasty spreads

If you want to eat a healthy and vegan diet, it is difficult to find good alternatives, especially in the area of spreads, that are free of preservatives and that don't tear a huge hole in your wallet. Freshly prepared not only tastes much better than any bread spread you buy, they are usually also healthier and you know most of all what is inside. Many of the spreads presented here are also excellent additions when grilling delicious corn on the cob, pickled eggplant or other vegan delicacies. Whether sweet or sour, mild or fiery, fruity or savory - there is something for every taste.

3.1 coconut butter

Whether on bread or for the vegan chocolate biscuit - with coconut as the base, the butter has a slightly sweet taste, but with the addition of a small dash of apple cider vinegar, the coconut butter comes very close in taste to the animal variant.

Ingredients for a large piece of butter

- 100 ml unsweetened vegetable milk (oats, soy, almond)

- 1 1/2 tsp apple cider vinegar (alternative: freshly squeezed lemon juice)

- 1/2 teaspoon of finely ground sea salt

- 1 teaspoon oatmeal

- 140 ml coconut oil

- 3 tbsp vegetable oil (sesame, olives)

preparation

Mix the milk, apple cider vinegar, salt and oat flakes together in the blender until the milk becomes slightly frothy. Meanwhile, the coconut oil can be heated until it becomes liquid. Slowly add the liquid coconut oil to the slowly rotating milk mix until a homogeneous mass is formed. When the coconut oil has been poured in completely, set the mixer to high power and let it mix again for 20 seconds. As soon as small bubbles form, the right consistency is achieved and the mass can be filled into a suitable mold and placed in the refrigerator to harden. After about 4 hours the butter should be firm. The coconut butter can be preserved for up to 10 days in an airtight container.

3.2 Hummus from the Middle East with a difference

The classic from the Middle East is usually made from peas, lemon juice, olive oil, sesame and various spices.

Whether as a spread, pasta sauce or dip for vegetables, tofu or vegan gyros - hummus brings an oriental flavor flair into the home kitchen.

Instead of peas, spicy beans are also suitable and we will now show you how this is made - for your balanced, healthy diet.

Ingredients for 6 - 8 servings

- 400 g canned black beans or

- 240 g dried black beans (soak overnight and then cook until soft)

- 4 tbsp olive oil

- 4 cloves of garlic, roughly chopped

- 2 tbsp sesame mushrooms

- 2 tbsp lemon juice

- 1/2 teaspoon salt

- 1/2 teaspoon cumin

- cold water as needed

preparation

Lightly sauté the coarsely chopped garlic with the oil in the pan and then leave to cool. Mix the remaining ingredients in a blender and then slowly add the oil with the garlic pieces. Keep mixing until you get a creamy mixture. Depending on the desired consistency, a little cold water can be added.

3.3 The kick from South America: guacamole

Avocado on rye bread is already a really healthy snack; rich in vitamin E and high quality oleic acids. If the avocado is processed into guacamole, you not only get a really tasty spread, but also a really delicious dip for homemade french fries, with potatoes, tortillas and even as a dressing for salad. For a week of guacamole, we recommend the following ingredients.

Ingredients for 2 servings

- 1 avocado

- 1/2 lime

- 1/2 small red onion

- 1 fresh green chilli pepper

- 1/2 tomato

- Salt, pepper to taste

preparation

Remove the peel and stone from the avocado and mash the meat with a fork in a bowl to a puree. Then instill in the juice of half a lime. This prevents the avocado flesh from turning brown and gives it an interesting fresh taste. The remaining ingredients can now be folded in in very, very fine cubes. If the tomato is too watery, we only recommend using the tomato pulp. Mix everything well and season to taste with salt and pepper according to your individual taste.

3.4 Mediterranean walnut pesto

Even if we know pesto as a classic sauce for pasta, the spread made from Mediterranean herbs also tastes very good on both light and dark bread. Whatever the use of the Mediterranean walnut pesto in your kitchen, let me tell you that it is a really good and healthy alternative to butter and other spreads. Because the rich combination of unsaturated fatty acids, secondary plant substances and vitamin E make the cream a healthy spread and it is simply good for our body and organism.

Ingredients for 2 servings

- 30 g chopped walnuts (alternatively pine nuts)

- 2 cloves of garlic

- 3 tbsp olive oil

- 30 g Mediterranean herbs

- Lemon juice, nutmeg, salt as desired

preparation

Simply put all the ingredients in a blender and puree to a pulp. A little splash of lemon juice, a little salt and nutmeg according to your personal taste and the pesto can be smeared on home-baked bread and eaten. Fast, easy to prepare, healthy and simply good.

3.5 Good home-style: onion lard

A recipe that is also a damn good base for seasoning vegan sauces and soups. Having specially made onion lard in the house is always an advantage. Mainly because this vegetarian alternative is very low in cholesterol. With the right ingredients, vegan lard becomes a real delicacy.

Ingredients for 6 servings

- 200 g coconut fat

- 1 large, very finely chopped onion

- 5 tbsp finely chopped hazelnuts

- 1/2 finely diced apple (preferably Granny Smith, it's nice and sour)

- 1 teaspoon salt

- Pepper, caraway seeds, paprika powder to taste

preparation

Melt all of the coconut oil in a saucepan and sauté the finely chopped onions until golden. Braise the hazelnuts and apple pieces very briefly while adding the spices. Now the oil can be removed from the stove and allowed to cool slowly. Before it becomes completely solid, however, it should be whipped creamy with a whisk.

3.6 Lentil cream in variations

All legumes are ideal as the basis of a healthy, vegan and delicious spread. Lentils are particularly convincing in the production of hearty spreads because they are rich in proteins and low in fat. Everyone can decide for themselves whether the lens cream should be flavored and enriched with other ingredients. The base definitely tastes good.

Ingredients for 2 - 4 servings

- 150 g dried, red lentils (optionally any other type of dried lentils)

- 1 small shallot

- 50-70 ml of vegetable broth

- 1 tbsp coconut oil

preparation

Chop the shallot into fine pieces and braise with a little coconut oil until golden and glassy. Add the dried lentils, sear them briefly and mix with enough vegetable stock to create a viscous lentil ragout. Let the whole thing simmer on a low flame until the lentils are soft. Don't forget to stir occasionally. Then mix the lentil ragout with a mixer to a pulp, let cool and enjoy.

... or still be creative and spice up the lentil cream a little bit in terms of taste? For this you can z. B. Use fresh, finely chopped tomatoes and basil leaves. Small diced yellow peppers with a little curry and coriander are also a real culinary delight. A little wild garlic and black, freshly ground pepper also give the cream a special kick. It gets oriental with some pre-cooked Hokkaido pumpkin, chilli and turmeric. Just try it out and find your personal favorite. There are no limits to your imagination.

3.7 Nut cream in variations

Similar to legumes, nuts are also very suitable as the basis of a delicious spread. Whether hazelnut, cashew nut or walnut - a homemade nut cream tastes damn good; but must also be consumed quickly. A real advantage over the cream made from legumes is that the nut cream can be refined with savory herbs and spices as well as with sweets. But first to the healthy, vegan basis.

Ingredients for 2 - 4 servings

- 150 g nuts

- 50 ml of water

- 1 tbsp lemon juice or 1 tsp lemon concentrate

preparation

Good nut cream takes time, because the nuts have to be soaked in water overnight. This is the only way they can be properly processed into a smooth puree. The next day, rinse the soaked nuts thoroughly and then put them in a blender with the remaining ingredients. Press the button and you're done.

... or continue mixing with Mediterranean herbs. Or maybe refine it with cooked beetroot and horseradish? Dear sweet? Put a handful of dates in the blender! Do you prefer fruity? Add blueberries, some agave syrup and a pinch of vanilla pulp. The combination of banana, desiccated coconut and some cocoa powder is really delicious with the nut base.

3.8 Cream cheese with the cashew nut

Vegan cheese spread can now be found in numerous varieties in the supermarket; unfortunately, only always with additives and preservatives. Soybeans, almonds or lupine are often chosen as the basis. Why not do without the unhealthy additives and make your own cheese spread? We show how! Simple, uncomplicated and with a piquant, fiery aroma!

Ingredients for 4 - 6 servings

- 200 g cashew nuts

- 110 ml of water

- 2 dried tomatoes

- 1/2 teaspoon chilli flakes

- 1 1/2 tsp paprika powder

- 2 tbsp oatmeal

- Salt, pepper to taste

preparation

Soak the cashew nuts in water overnight. This gives them a good consistency so that they can be processed the next day. All the ingredients are simply put in a blender and pureed to a creamy mass. The cheese is already prepared and can be enjoyed with a slice of home-baked bread.

If you don't like it hot and spicy, you can use 30 g zucchini instead of the tomato and swap the other spices for a little rosemary, thyme or parsley. A mix of Mediterranean herbs is also great on a slice of rye bread. Just try it out, experiment and let your own gourmet fantasies run free.

3.9 Herring salad without herring

Herring salad without the nimble fish from the sea? Is the? Does this taste good? And how! The nori alga, whose dried leaves are also often used for sushi, provides the fishy taste. The color comes from beetroot and the taste? Of all kinds of good things that you wouldn't expect in a classic herring salad. Really good!

Ingredients for 6 - 8 servings

- 1 eggplant

- 1 nori seaweed sheet

- 1 sour apple (preferably Granny Smith)

- 3 bulbs of beetroot

- 1 red onion

- 5 pickles

- 200 g unsweetened soy yogurt

- 3-5 tbsp pickle stock (as you like)

- 2 teaspoons of dill

- 1 tbsp olive oil

- Salt, pepper, lemon juice to taste

preparation

Cut the peeled aubergine into bite-sized cubes, season with salt and drizzle with a little lemon juice. Then distribute the cubes evenly on a wooden board, weigh down with another board, with books and let the whole rest for a good 2 hours. The nori algae sheet also needs some preparation time: the nori algae sheet, which has been torn into coarse strips, should soak in the water for a good hour.

Meanwhile, the apple, beetroot, onion and pickles can be diced very finely and mixed with the yoghurt. Then finely chop the softened nori seaweed sheet and fold in as well. Now the brew, dill, salt, pepper and a splash of lemon juice can be added to taste. But isn't the herring substitute missing? Simply fry the aubergine bites in the pan with a little oil. Allow to cool and then carefully fold the bites into the yogurt mixture. Simply super tasty.

3.10 Chocolate good: chocolate cream

Nutella is something delicious and those who like it will quickly find that with a vegan diet, the delicious chocolate-hazelnut cream must also be banned from the breakfast table. After all, skimmed milk powder is processed. But it doesn't matter, because with our recipe you don't have to go without anything. Our chocolate cream tastes even better and is even really healthy. The following ingredients are sufficient for a chocolate breakfast for two.

Ingredients for a good 3 servings

- 40 g toasted hazelnut flour

- 120 ml almond milk

- 4 dates

- 50 g coconut oil

- 1/2 teaspoon ground vanilla

- 125 g vegan chocolate, at least 70% cocoa content

- 2 tbsp white almond butter

- 2 tbsp olive oil

preparation

All ingredients can be mixed together with a mixer. Let it rotate until it becomes a creamy, smooth mass. Now the cream only has to be poured into a screw jar and placed in the refrigerator to cool and harden.

Psst ... our chocolate cream gets an extra taste kick with a handful of Amarena cherries.

3.11 Pear Chutney

One often thinks that you can't go wrong with sweet spreads from the supermarket shelf if you want to eat vegan. But be careful: they often contain honey, gelatine or other animal by-products. It doesn't have to be, does it? So it's better to conjure up a tasty, exotic pear chutney yourself, which tastes just as good with dumplings and mushroom ragout as it does on a slice of crispbread.

Ingredients for 6 - 8 servings

- 500 g pears

- 60 ml apple cider vinegar

- 100 g sugar (alternatively 60 ml agave syrup)

- 100 g raisins

- 1 teaspoon grated orange peel

- 3 g grated, fresh ginger

- a pinch of salt

- 1/2 teaspoon cinnamon and 1 clove as required for a wintery, spicy note

preparation

Peel, core and finely dice the pear. Except for salt, all ingredients can be mixed in one pan. If you want a Winter-Christmassy touch on the pear chutney, cinnamon and the clove are also added. Set the hotplate to medium heat and let the pears simmer in the brew until soft. Remove the clove and puree to a pulp. Cook the porridge until it thickens. The chutney is ready and can be filled into previously boiled glasses while it is still hot.

Psst…. the pear chutney also tastes good with Indian rice dishes with curry or as a taste treat for vegan waffles with vanilla ice cream. But then we recommend heating the pear chutney beforehand.

3.12 blueberry jam with lemon

Berries are the fruits of summer. They taste fresh and simply delicious. Blueberries are also healthy and also help to strengthen our immune system, just as they make our skin look beautifully firm and healthy thanks to their high levels of vitamins C and E. With these effects, the good fruity taste is almost irrelevant. With the quantities given below, you can cook jam for the whole year.

Ingredients for 4 glasses

- 1 kg of blueberries

- 1.2 kg of brown cane sugar

- 2 large lemons

- 180 ml liquid pectin as a gelatin substitute

preparation

Put the blueberries, together with the sugar, the juice and the zest of the lemon in a large saucepan and slowly bring to the boil, stirring constantly. When the mixture starts to boil, remove the saucepan from the stove and carefully stir in the pectin. Then bring the whole thing to the boil a second time and simmer for a good two minutes. If you like it fine, puree the whole thing. Those who prefer to bite into one or the other blueberry can transfer the jam into previously sterilized jars.

By the way: If you like it a little hotter, you can finely chop a small chilli pepper and bring it to the boil. Gives that extra kick and is really delicious ... but not for everyone.

3.13 Sweet Potato Gingerbread Cream

Sweet potatoes are considered to be the new trend vegetable among vegans and for good reason: They are rich in healthy carbohydrates, have a natural, healthy sweetness and they just taste really delicious. In addition, you can truly incorporate sweet potatoes into your vegan diet in numerous ways; also as a delicious spread with a fine gingerbread note.

Ingredients for 4 servings

- 150 g cooked and diced sweet potatoes

- 70 g walnuts

- 50 g coconut milk

- 2 tbsp agave syrup

- 2 teaspoons of gingerbread spice

preparation

The ingredients can simply be put together in a blender and mashed into a pulp. Then the cream only needs to be poured into a glass that is placed in the refrigerator to harden and cool. After a good 4 hours, the first sandwich can be lubricated and the Christmas sweet potato gingerbread cream can be tried. A winter treat!

3.14 fruit compote

Jams are simply delicious and simply a hit with vegan quark on homemade sweet mares. Unfortunately, the jams from the supermarket are often too rich in sugar and often enriched with gelatine. Swinging the wooden spoon, yourself and preparing a mix of regional, seasonal fruits into a fruity jam is much better; especially with our recipe. Simple, straightforward and completely without cooking.

Ingredients for 1 glass

- 200 g fruits such as berries, cherries, apples, plums or peaches

- 2 tbsp agave syrup

- 2 tbsp flax seeds or chia seeds

- 1 tbsp lemon juice

preparation

Wash the fruits, clean them thoroughly and, if necessary, peel and core them. Then chop up a little and put in a mixer with the rest of the ingredients. Let the whole thing puree for a good 2 to 3 minutes at the highest level and the delicious fruity fruit compote can be poured into a previously sterilized glass.

Depending on the consistency of the selected fruits, the compote can sometimes be a little too runny. If this is the case for you, a few more flax or chia seeds will help.

4 vegan drink variations

When it comes to drinks, appearances are more often deceptive than you might think. What should you watch out for with drinks? Which animal products could be hiding here? More than you think! Often it is the flavorings and colors, but also the type of production (especially the clarification process) that are not always vegan. The clarification does not result in any animal products in the drink, but animal substances are used for clarification, with which the respective drink inevitably comes into contact. Such animal substances include casein, isinglass, albumin, gelatine and whey protein.

A closer look at the etiquette can help if in doubt; but does not give 100% security. Because the use of technical aids, as the animal substances that apply to clarification, do not have to be declared.

The E numbers, on the other hand, promise to provide more clarity. But you have to know this first. E 120 and E 270 are most often found in beverages and food and should definitely be avoided in a purely vegan diet. E 120 stands for carmine, is a red dye and is usually made from scale insects. E 270 is classic lactic acid and is often used even in organic products.

It is safest to choose beverages in the supermarket that have been labeled with a vegan seal. When it comes to juices and wines, you can be sure that you are buying really vegan products.

However, it is even safer, healthier and definitely free of any preservatives and artificial flavor enhancers if you pamper yourself with homemade smoothies, spritzers, juices and the like. We would like to present a selection of suitable, varied, healthy drinks that activate our self-healing powers.

4.1 Raspberry smoothie with salad

A healthy drink made from fruit, vegetables and water is not only invigorating for the body and mind, it is also super healthy and really tasty. The raspberry smoothie with crispy lettuce is a real vitamin booster for every occasion. A small note on the side: If you have little experience with leafy vegetables in smoothies, you should slowly feel your way around and mix leafy vegetables and fruits in a ratio of around 40 to 60. Once you have got used to the slightly different taste in the drink, the ratio can gradually be reversed.

Ingredients for 1 serving

- 150 g raspberries, fresh or frozen

- 100 g strawberries

- 3 large lettuce leaves

- 150 ml of cold water

preparation

Wash the raspberries, strawberries and the lettuce and pat dry. Halve the strawberries and cut the lettuce into fine strips. Put all ingredients together in the mixer and mix longer or shorter depending on the desired consistency. The fruity power smoothie is ready to be enjoyed.

4.2 Almond and Banana Drink

A nourishing, digestive drink that tastes good and is healthy. Because bananas are rich in magnesium and the cashew nuts provide our body with extensive healthy unsaturated fatty acids and a lot of vitamin E.

Ingredients for 2 servings

- 1 medium-sized banana (about 150 g)

- 15 g cashew sauce

- 400 ml almond milk

- 1 teaspoon lime juice

- Cinnamon powder to taste

- 4 mint leaves to decorate

preparation

Cut the banana into small slices and blend it with the rest of the ingredients in a blender. The healthy power drink is ready, can be served and decorated with cinnamon leaves and a pinch of cinnamon.

Psst ... If you don't want to use a high-carbohydrate banana, simply swap it for a healthy, ripe avocado.

4.3 Coconut chocolate with dates

Whether as a refreshing cool-down in summer or as a warming drink in the cold season - this coconut chocolate is a hit! It is also nutritious because the dates are rich in potassium, which naturally lowers blood pressure. The banana makes the drink almost like a snack between meals.

Ingredients for 1 serving

- 1 banana

- 16 dried dates

- 1 lime

- 800 ml coconut milk

- 2 tbsp cocoa powder

preparation

Cut the banana and 8 of the dates into small pieces. Put the remaining dates on a wooden skewer to decorate the drink. Squeeze the lime thoroughly and then puree all the ingredients together in a blender. Warm up in winter. Enjoy cold in summer.

4.4 Mango, passion fruit, pineapple and vanilla

Exotic, refreshing and uniquely good - this is how this absolute power drink tastes, which invigorates body and mind in the morning and provides an extra boost of energy at lunchtime. The combination of exotic fruits is of course also delicious. Incidentally, the smoothie is given a special touch by adding chicory and spinach. Try it out and let it convince.

Ingredients for 2 servings

- 150 g mango

- 150 g pineapple

- 150 g passion fruit

- 30 g Batavia lettuce (alternatively lettuce or iceberg lettuce)

- 50 g spinach

- 30 g chicory

- 1/2 teaspoon ground vanilla

- 150 ml of water

preparation

Remove stones and peel from the fruit according to the fruit and cut into small cubes. Wash lettuce, spinach and chicory thoroughly, dry them and also cut into smaller pieces. Put everything together with the ground vanilla in a blender and leave to chop. Gradually add the water until the desired consistency is achieved.

A small skewer with pieces of pineapple can enhance the look of the smoothie when serving.

4.5 tomato juice

Whether as an alcohol-free Bloody Mary or as a base for soup and sauces - this basic recipe is quick and easy and can even be created in advance. The whole thing tastes particularly good, of course, when the tomatoes are nicely juicy and sun-ripened. The use of greenhouse tomatoes is not recommended as they taste very watery.

ingredients

- 1 kg sun-ripened tomatoes, preferably meat or plum tomatoes

- 1 teaspoon of coarse sea salt

- 50 g fresh oregano

preparation

Roughly dice the tomatoes and let simmer for a good 40 minutes, stirring constantly. Filter this pulp through a sieve or cloth and season the captured juice with the spices and salt. Divide into previously sterilized jars, close and cook in the oven at 85 ° C for 30 minutes.

Psst ... the tomato juice tastes particularly good as a chilled drink with an additional pinch of freshly ground black pepper and a small pinch of salt.

4.6 Goodbye colds: tonic vegan

Whether in November or February - with today's inconsistent weather conditions, you can catch a cold quickly. So that the body is strengthened against the common cold viruses, a glass or two of hot tonic can help. Whether for acute complaints or preventive measures - the drink made from lemon, turmeric and ginger work wonders.

Ingredients for 2 servings

- 1 teaspoon freshly ground turmeric

- 1 teaspoon freshly grated ginger

- 50 ml freshly squeezed lemon juice

- 250 ml of still water

- Pinch of black pepper, freshly ground

- optional maple syrup or agave syrup for individual sweetening

preparation

Bring all ingredients to the boil briefly in the pot and simmer for 5 minutes on a low heat. Then strain over a sieve and enjoy the pure tea. If the tonic tastes too hot or intense, it can be diluted with a little more water.

4.7 Cucumber and lemon smoothie

One thing is refreshing. The other quenching thirst. This combination of cucumber and lemon, enriched with a few peppermint and basil leaves, is a real delight, especially in the warm months. This smoothie invigorates our senses, strengthens our body and makes our mind really lively.

Ingredients for 2 servings

- 200 g snake cucumber

- 1 lemon (preferably with edible, soft peel)

- 6 basil leaves

- 12 peppermint leaves

- 400 ml mineral water (preferably with a lot of carbonic acid)

preparation

Chop the cucumber with the skin into large pieces. Quarter the lemon and remove any stones. Put both together in a mixer and add the 400 ml of mineral water. Don't forget the herbs and puree the whole thing into a creamy smoothie. Perfect!

4.8 Ice-cold cardamom latte

Cardamom is a spice from Asia that has a pleasantly light aroma of eucalyptus. Incidentally, that gives us a pleasantly fresh breath. The essential oils of cardamom, on the other hand, have a very positive influence on our organism. Our digestive system in particular can be strengthened by them, because the production of gastric and bile juices is stimulated to a greater extent. For our cardamom latte, the cardamom pods, as the dried fruit is often called, can either be opened or pounded in a mortar.

Ingredients for 2 servings

- 500 ml of water

- 6 cardamom pods

- 1 tbsp almond butter

- 2 pitted dates

- 2 teaspoons turmeric

- Salt, pepper for seasoning

- Ice cubes

preparation

Open the cardamom pods as described and separate the casing and contents. The capsule contains the seeds that are best ground up so that the aroma can develop properly. Put everything together in a blender and then divide into two glasses filled with ice cubes. A pinch of cinnamon for decoration and the ice-cold latte is ready.

Psst ... the water can also be exchanged for any kind of vegan milk. But then we recommend taking 4 more cardamom capsules so that the typical aroma of the Asian spice really comes into its own.

4.9 Smoothie made from wild herbs

Our dear nature has all sorts of healthy things in store for us that we don't know (any more) about. Actually (almost) everything that is good for us, our immune system and our organism grows right outside the front door. Lady's mantle has a blood-purifying effect and aids digestion. Daisy strengthens our defenses against cold viruses. Dandelion helps with gall, liver, urinary and kidney problems as well as a preventive measure against rheumatism. Nettle soothes irritable blisters and alleviates gout symptoms. Chickweed has a prophylactic effect on coughs and flu-like effects. Likewise, the ribwort.

Ingredients for 2 servings

- 50 g wild herbs such as nettle, dandelion, ribwort, daisies, lady's mantle

- 1 banana

- 1 apple

- 100 ml orange juice

- Agave syrup for sweetening

preparation

Crush all ingredients except the syrup in a blender until there are no more pieces. If the smoothie is too viscous and thick, a little liquid can be added. Now sweeten with the syrup according to your personal taste.

4.10 Grapefruit and Mango: Pure Energy!

Sometimes our body needs help with flushing out and carrying away annoying toxins, deposits and waste products. This smoothie helps and can even be drunk as detox water over a longer period of time. The ingredients are chosen so that on the one hand our body receives all the important nutrients and on the other hand our organism is stimulated to clean itself thoroughly.

Ingredients for 2 servings

- 1 grapefruit

- 1/2 snake cucumber

- 1/2 mango

- 5 g ginger

- 1 lemon

- 15 g fresh mint

- 800 ml of water

- 20 ice cubes

preparation

Cut the mango, grapefruit, cucumber and lemon into nice thin slices. Divide half of these between two glasses and fill the glass with ice cubes and water. The detox drink is ready to be enjoyed and can be drunk quickly. Because you shouldn't let your drink stand for too long, because the grapefruit gradually releases bitter substances into the water.

4.11 lemonade

Because sour is known to make fun ... and sometimes you just have to laugh more. Whether this is the reason to treat yourself to a refreshing lemonade or simply because it tastes so good is up to you. Well, she does all the time. Without ice cubes and brought to temperature in the pot, the lemonade can also be drunk as a hot lemon.

Ingredients for 4 servings

- 1 lemon

- 1 orange

- 1/2 lime

- 750 ml of carbonated water

- 100 g brown cane sugar or alternatively 40 ml agave syrup

- 10 g fresh lemon balm

- Ice cubes

preparation

Cut the fruit into thin slices and place in a large carafe. For a really full-bodied aroma, we recommend grating 1 tablespoon of each citrus fruit beforehand and adding it to the carafe. Bring the water with the sugar to the boil and pour it into the carafe while it is hot. Place in the refrigerator for an hour and then add the lemon balm leaves. Pour ice cubes into the glass and let yourself be refreshed.

Psst ... for hot enjoyment, simply add some additional lemon, orange and lime juice and drink the drink immediately after boiling.

4.12 The breakfast smoothie

Our body needs energy, especially in the morning, to wake up and master the first tasks of the day. What better and faster help would be than a tasty, vitamin-rich breakfast smoothie made from apples, carrots, lemon and orange juice? An energy boost for the day that really gets our circulation and metabolism going.

Ingredients for 2 servings

- 2 green apples

- 300 g carrots

- 400 ml orange juice

- 2 lemons

- 200 ml of water

preparation

Core the apples and chop them roughly. Peel and chop the carrots as well. Squeeze the juice out of the lemons. Rub a little of the lemon peel (for about 2 tbsp) and all the ingredients can be pureed together in a blender to make a healthy, refreshing, refreshing breakfast smoothie.

4.13 Apple-flavored ginger-celery shot

This special shot can be enjoyed hot and cold. Whatever the form, one thing is certain: you cannot pamper yourself and your body in a healthier and more delicious way at the same time. Because ginger is an absolute booster for our immune system. It is just a really good and, above all, natural protection against common bacteria and viruses. The strengthening and protective effect of ginger should not be underestimated, especially in winter.

Ingredients for up to 4 shots

- 40 g fresh ginger

- 1 lemon

- 1 stick of celery

- 2 apples

- Cayenne pepper to personal taste

preparation

Thoroughly clean the ginger. Do the same with the celery stalk and the apples and then cut them into small pieces. Now these three ingredients can be put in a juicer. Thoroughly squeeze out the lemon juice and season with as much freshly ground cayenne pepper as you like it hot.

5 vegan salads and dressings

Salads are so beautifully colorful. Salads are so nice and crunchy, tasty and fresh. Salads are simply healthy, low in calories, and full of vitamins. Above all, our vital substance level has been shown to be increased by lettuce. This particularly applies to the levels of folic acid, lycopene, beta-carotene and vitamins C and E in the blood.

Vitamin C in particular has an enormous influence on the absorption of iron in our blood and iron deficiency is not to be joked with. If there is an acute iron deficiency, the brain and muscles are undersupplied, which means that our nerves generally work more slowly, which weakens our immune system and ultimately also greatly reduces our performance. A portion of fresh salad can counteract this and usually provides us with sufficient vitamin C and a good portion of iron. An optimal supply is guaranteed.

The combination of vitamins C and E also plays an important role in our health. Because both vitamins work as antioxidants and thus prevent the spread of free radicals that lead to diseases and rapid aging in our organism. As a rule, it is vitamin E that takes the wind out of the sails of free radicals. But once it has done so, it must first be reactivated (and recharged) in order to continue fighting against free radicals. This function is taken over by vitamin C. With a plate of lettuce, a day nothing can go wrong in the fight against free radicals.

Folic acid is also important for our organism; especially in the area of blood formation. Since folic acid occurs more frequently in green leafy vegetables, lettuce and herbs, there can be no undersupply with sufficient lettuce on the menu.

If we take the many colorful and especially orange and red vegetables, we see our body's main source of supply for lycopene. This secondary plant substance helps our body to detoxify itself naturally. Lycopene also strongly inhibits the formation of cholesterol.

Beta-carotene is particularly rich in brightly colored vegetables and salads and is so important for our organism. It strengthens our skin cells in order to protect against the increasingly strong UV rays. It slows down cell degeneration and makes us look young, fresh and crisp longer ... and also feel younger and fitter longer. Because beta-carotene has been shown to slow down the development of age-related diseases and complaints.

Salad therefore has an enormous influence on our well-being, our health and our self-healing powers. But the most important thing: it tastes so damn delicious, fresh and crunchy. Salad gives you power and energy, is easily digestible and keeps you full for a very long time.

But not all salad is the same. As colorful and diverse as the world of vegetables and salads, the possibilities for preparing a delicious meal are so multifaceted. There is a recipe for every taste. Whether as a light starter, nutritious snack or as a full-bodied main meal - you can simply eat your fill with the following salad recipes. They offer salad enjoyment for the whole year and every season.

Our recipes give you healthy options and suggestions on how you can eat a varied and tasty vegan diet in a balanced way. A delicious salad is the first step to an all around happy life. Immerse yourself in a small, colorful selection of exquisite recipes. Try it out. Vary. Experiment and above all: enjoy it!

5.1 The classic: tomato mozzarella

This classic from Italy with olive oil, basil, sun-ripened tomatoes and mozzarella is a welcome starter and addition on many occasions. If the tasty mozzarella wasn't made from animal milk! A remedy is needed! The following recipe doesn't leave us vegans left empty-handed and provides us with a tasty, delicious mozzarella recipe that tastes confusingly similar to the original. This vegan mozzarella can even be used on pizza and as a cheese coating for lasagne and other vegan casseroles.

Ingredients mozzarella for 2 wheels of cheese

- 250 g soy yogurt

- 120 ml of water

- 60 ml sunflower oil (alternatively refined coconut oil)

- 2 teaspoons of sea salt

- 2 teaspoons of yeast flakes

- 5 tbsp tapioca starch

- 1 tbsp kappa carrageenan powder (for the right consistency)

- Ice water for the brine

- Salt for the brine

Ingredients tomato mozzarella

- tomatoes

- Salt pepper

- olive oil

- Balsamic vinegar

- Basil leaves

preparation

Mix yogurt, water, oil, salt and yeast flakes together thoroughly in a blender and set aside for a good day. This gives the developing bacterial culture enough time to do its job. The yogurt mixture will thicken over the course of the day and look optically curdled. A slightly sour taste is also possible.

When the 24 hours have passed, the mass can be poured into a medium-sized pan. This should have the thickest possible bottom and a slightly higher edge. The tapioca starch and the kappa carrageen powder can now be stirred in with a whisk, until the mixture is really smooth and pliable. As a further preparation, cut six strips of cling film with a width of a good 30 cm and add the brine with ice water and salt.

Now the developing mozzarella can simmer over medium heat, stirring constantly, until the mixture begins to clump and become thick. Do not despair! Just keep cooking the mixture. It will smooth itself out on its own and begin to shine. In this state, the vegan cheese mass will detach itself well from the edge and bottom of the pan and we know that the mozzarella has been heated sufficiently. Now six equal portions can be divided on the previously cut strips of cling film and wrapped, so that small, elongated cheese loaves are created. To get the typical round shape of the mozzarella, the twisted ends of the cheese sausage are to be knotted together. Wrapped in this way, the mozzarella can be placed in the brine.

If you want to do without plastic waste for the sake of the environment, you can also use an ice cream scoop to shape small mozzarella balls directly from the pan and place them in the ice cream.

A good 30 minutes are enough to let the mozzarella set. Now the tomatoes and the vegan mozzarella can be sliced, decorated with basil and seasoned with olive oil, balsamic vinegar, salt and pepper as you like.

If you like to make mozzarella in advance, you can also wrap the cheese loaves out of the plastic after 30 minutes and store them in the refrigerator in an airtight container filled with brine for about a week.

5.2 Zucchini with radicchio

The zucchini noodles presented here are not only suitable for a salad, but can also be used as a real noodle substitute for a warm meal. Because the noodles taste really good both cold and warmed up. As a salad, the mild taste of the zucchini harmonizes perfectly with the spicy radicchio. The pine nuts and walnut oil give the whole thing a fine nutty note. Really tasty.

Ingredients for 2 servings

- 600 g zucchini

- 2 cloves of garlic

- 2 radicchio

- 40 g pine nuts

- 2 tbsp olive oil

- 1 lemon

- 1 tbsp walnut oil

- Salt, pepper to taste

preparation

Roast the pine nuts in a coated pan until golden right at the beginning and then set aside to cool. Wash the radicchio and zucchini thoroughly. Cut the lettuce into bite-sized pieces and chop the zucchini into 1 cm wide strips. These strips can then be cut into fine linguine noodles using a spiral cutter.

Chop the garlic very finely, grate some lemon peel and squeeze out the juice of the lemon. Sauté the garlic and radicchio in the heated oil in the pan for 2 minutes. Remove the pan from the heat and add the remaining ingredients. A little more salt and pepper for the taste. Let cool, sprinkle with pine nuts and enjoy. Really yummy!

5.3 Crisp and fresh: cucumber on mint

Super refreshing and just delicious! In addition, this crunchy, fresh salad is a real fitness salad. This is due to the cucumber, which has a lot of water, but also lots of vitamins C, A, E, iron and calcium.

Ingredients for 2 servings

- 500 g snake cucumber

- 125 g soy yogurt, natural

- 2 cloves of garlic

- 20 g mint

- Lemon juice, salt, white pepper to taste

preparation

This delicacy is conjured up super easily and quickly. Simply dice the cucumber into small pieces, chop the garlic very finely and mix it with the yogurt. Mix the yogurt with salt, pepper and plenty of lemon juice to a creamy, tasty dressing and fold in the cucumbers. Finely chop the mint and fold in. On the plate! Finished! Pure enjoyment!

5.4 Salad and vegetables: daringly wrapped!

Packaged healthily in lettuce leaves, whose green plant pigment is so important for our blood formation, the carefully selected, colorful vegetable mix provides a variety of important vital substances and minerals. Here our body is really pushed and our self-healing powers are activated.

Ingredients for 4 wraps

- 8 large leaves of beetroot or Swiss chard

- 200 g broccoli

- 200 g red cabbage

- 2 carrots

- 80 g cress

- 10 g sesame seeds

- 2 tbsp soy sauce

- 2 dried apricots

- 2 yellow, fresh plums

- 1 red chilli pepper

- 30 g of sugar-free applesauce

- 1 teaspoon lemon juice

- 1 tbsp sesame oil

- Salt, pepper to taste

preparation

Wash the lettuce leaves thoroughly and let them dry. The rest of the salad mix is rolled into this later. But first to the preparations: The broccoli should be blanched for 5 minutes in boiling salted water. The carrots are to be cut into fine thin slivers. The red cabbage should be finely sliced and the cress finely chopped. For the dressing, cut the apricots and plums into small pieces and puree with the remaining ingredients. The prepared vegetables can be rolled in this liquid sauce, which can then be distributed in equal portions on the lettuce leaves. Roll the leaves with their contents and a crispy, visually attractive salad is prepared.

Incidentally, these salad rolls are also very suitable for on the go. To do this, simply fix one end of the rolled lettuce leaf with kitchen twine and you can eat healthily on the go, free of drips and spills.

5.5 Avocado salad with a fruity note

Avocados are considered to be the ultimate superfood. They are rich in unsaturated fatty acids, numerous vitamins and important minerals. With their nutty aroma, they not only taste really good, they also help to promote our body and its self-healing powers. Avocado always works! But as a salad with a fruity note, the avocado becomes a real treat.

Ingredients for 2 servings

- 2 avocado

- 1 large Granny Smith apple

- 2 small red onions

- 4 tbsp olive oil

- 4 tbsp freshly squeezed lemon juice

- 1 teaspoon white balsamic vinegar

- Salt, pepper, sweet paprika to taste

preparation

Halve the avocados and carefully remove the stone from the inside so that the pulp can be cut into thin slices. Do the same with the apples. The onions are cut into fine rings. Mix all ingredients in a bowl and mix with the spices. A delicious, light salad is ready and ready to eat. If you like, you can enrich the avocado salad with various nuts and seeds. Fine sesame seeds give the whole thing just as tasty a kick as chopped walnuts. Just try it out and experiment.

5.6 Caesar salad with tofu

Caesar salad, the French classic - with roasted croutons, spicy dressing and grated cheese. Even in its vegan form, the delicious salad should not be missing. The salad ingredients can be selected according to personal preference and season. What remains is the unique vegan Caesar dressing, and that's how it works.

Ingredients for 2 servings

- 3 tbsp white wine vinegar

- 3 tbsp lemon juice

- 2 very finely chopped garlic cloves

- 1 medium-sized onion very finely diced

- 1 teaspoon pureed capers

- 3 teaspoons of pureed chickpeas

- 1 teaspoon Dijon mustard

- 1 teaspoon vegan Worcester sauce

- 125 ml of olive oil

- 1 tbsp coconut oil

- pinch of sugar

- Salt, pepper to taste

- 100 g white bread

- 10 g parsley

- 10 g chives

- 100 g smoked tofu

- 1 romaine or iceberg head of lettuce

- 50 g vegan parmesan (for recipe see 2.6)

- 30 g of cress

preparation

Thoroughly mix white wine vinegar, lemon juice, chopped garlic and onion, pureed capers and peas, mustard, Worcester sauce and a pinch of sugar in a bowl. Then slowly add the olive oil and at the same time stir the whole mixture with a whisk. Now the dressing can be seasoned with salt and pepper.

For the croutons, cut the white bread, without crust, into bite-sized cubes and fry them in a pan with a little coconut oil, salt and pepper until crispy. Just before the end, add the chopped chives and parsley and let roast briefly. Also cut the tofu into small cubes and fry until crispy.

Cut the salad into bite-sized pieces and mix all the ingredients with the creamy, delicious vegan dressing. A little vegan parmesan and cress as a topping and a delicious salad is ready to enjoy.

5.7 Savory salad

Healthy, refreshing and just delicious - that's this sweet and sour savory salad. Actually, we Germans only know savoy cabbage as a vegetable, soup or processed into savoy cabbage roulade. The curly cabbage is far too rarely on the plate as a salad. But certainly more often with this recipe. Because the savory salad, with lemon and orange, tastes super good on the one hand and is great for the slim line on the other.

Ingredients for 2 servings

- 500 g savoy cabbage

- 1 hot pepper - mild or hot? As one would like.

- 1 shallot

- 1 clove of garlic

- 1 small orange

- 25 ml apple cider vinegar

- 2 tbsp honey

- 100 ml vegetable stock

- 1/2 tbsp lemon juice

- 10 g coriander

- 1/2 tbsp sesame oil

- Salt, pepper for seasoning

preparation

Let's start with the sweet and sour sauce. To do this, cut the peppers into wafer-thin slices and finely dice the garlic and shallot. Squeeze the orange and collect the juice in a saucepan. Top up with the broth, honey, apple cider vinegar and the cut ingredients. Don't forget a pinch of salt. Now the sauce can be heated slowly over a low flame and constant stirring. After a good 20 minutes, it should be slightly thick and creamy. Then the sauce is ready and can be seasoned with salt, pepper and a little lemon juice. Cut the savoy cabbage into fine strips and briefly blanch in a hot salt water bath. It should still be firm to the bite, so don't leave it in a hot water bath for too long. Finely chop the coriander and fold into the sauce with the blanched savoy cabbage and some oil. The fresh, crunchy coleslaw with the pleasant citrus aroma is ready to be enjoyed.

5.8 Strawberry salad with green asparagus

Asparagus is the Germans' favorite spring vegetable. Refined with strawberries and wild garlic and dressed with a little apple cider vinegar and olive oil, our favorite vegetables can be enjoyed in a completely new and different way. A very healthy and refreshing salad that has a cooling effect, especially on hot days.

Ingredients for 2 servings

- 6 stalks of green asparagus (alternatively also white asparagus)

- 200 g strawberries

- 50 g wild garlic

- 2 tbsp agave juice

- 3 tbsp olive oil

- 1 teaspoon apple cider vinegar

- Juice of a large orange

- some grated orange peel

- Salt, pepper to taste

preparation

Peel the asparagus, cut in halves and cut these halves into wafer-thin strips. These are placed in a brine made from orange juice, grated orange peel and agave juice for about 60 minutes. Also cut the strawberries into slices and fold them into the asparagus mixture. Do the same with the finely chopped wild garlic. Now the whole thing can be refined with olive oil and apple cider vinegar and seasoned with salt and freshly ground pepper. A fruity, fresh and delicious summer salad is ready!

5.9 Basic mushroom salad

Often we eat too sour for our body, so that our acid-base balance is thrown out of balance. The result? Heartburn, belching, and a general feeling of discomfort in the epigastric region. This mushroom salad can help and protect against acidity. Because mushrooms activate our natural self-healing powers and help with the body's own base formation. Spinach is also considered a strongly alkaline vegetable.

Ingredients for 4 servings

- 500 g fresh mushrooms

- 120 g spinach leaves

- 5 tbsp walnut oil

- 3 tbsp freshly squeezed lemon juice

- 5 g parsley

- 5 g thyme

- Salt, pepper to taste

preparation

The dressing is super easy and quick to prepare. Beat the oil, lemon juice, salt and pepper in a bowl until creamy and you can fold in the cleaned and sliced mushrooms along with the washed spinach leaves. Let it steep for a while and mix in the herbs just before serving. Possibly sprinkle freshly chopped walnuts over the salad. That gives the extra crunch when biting and the extra kick for taste and aroma.

5.10 Potato salad with beans and cucumber

Potato salad so completely different from how we know it. Instead of mayonnaise, this potato salad is dressed with vinegar and oil. Beans and celery are used instead of eggs and sausage. The salad tastes good and provides tasty, refreshing and different tasting variety, especially in spring and summer. Why not just give it a try?

Ingredients for 4 servings

- 500 g waxy potatoes

- 400 g green beans

- 6 spring onions

- 2 stalks of celery

- 1 snake cucumber

- 50 radish sprouts

- 25 g basil

- 2 cloves of garlic

- 30 g pine nuts

- 8 tbsp olive oil

- 40 g parmesan in one piece

- 4 tbsp white balsamic vinegar

- Salt, pepper to taste

preparation

Boil the potatoes in salted water for a good 25 minutes until they are al dente. Just boil the beans in salted water for a good 8 minutes so that they are also nice and crisp and firm to the bite. Alternatively, the beans can also be steamed. This is a gentler type of preparation for the vegetables, which means that the beans themselves contain considerably more vitamins, minerals and nutrients. Cut the celery and onions into long pieces and let them boil briefly with the beans for two minutes. In the meantime, peel the cucumbers - especially important - core them and cut them into slices. Wash the sprouts. Cut the cooled potatoes into bite-sized pieces.

Now the dressing can be prepared. In addition, finely crush the garlic cloves, pine nuts and basil leaves in a mortar. The oil can be added slowly. The goal is a coarse, smooth paste. Stir the parmesan, fine yew trees and vinegar into the paste. If the mass is too viscous, a little water can be used. Now mix all the salad ingredients in a bowl. Already a delicious, healthy and different tasting potato salad is on the table and you can spoil your loved ones.

5.11 Chicory with ginger and yogurt dressing

The ginger-yoghurt dressing is the absolute highlight and turns the already delicious and healthy chicory into a real delicacy. The dressing really tickles out the aroma of the chicory and makes peppers, rocket and sprouts taste even more intense. A full-bodied aroma that tastes so light and refreshing.

Ingredients for 2 servings - for the salad

- 2 small chicory heads

- 1/2 red pepper

- 50 g rocket

- 20 g bean sprouts

Ingredients for the dressing

- 300 g soy yogurt

- 2 tbsp olive oil

- 5 tbsp lukewarm water

- 1 tbsp agave syrup

- 1 teaspoon lime juice

- 1 tbsp medium hot mustard

- 1 tbsp curry

- 30 g grated ginger

- 20 g finely chopped coriander

- 6 g grated turmeric

- Sea salt, pepper for seasoning

preparation

All dressing is the beginning. Therefore, put the soy yogurt in a bowl and gradually add all the ingredients and stir while stirring constantly. Finally, season the dressing with coarse sea salt and black pepper from the mill.

For the salad, cut the individual ingredients into bite-sized pieces and distribute evenly on two plates. Pour the desired amount of dressing over the top if you like. Simple, good and damn tasty.

5.12 Greek salad with vegan feta

The classic Greek salad is a nutritious mix of tomatoes, cucumbers, olives, red onions and feta.

With vegan feta, this delicacy can now also be enjoyed by those who are health and nutrition conscious. The longer the salad soaks in the dressing, the tastier the end result.

Ingredients for 4 servings

- 200 g vegan feta

- 6 tomatoes

- 2 red onions

- 1 snake cucumber

- 1 green pepper

- 80 g black, pitted olives

- 2 tbsp vinegar

- 4 tbsp olive oil

- 4 teaspoons of oregano

- Salt, pepper for seasoning

Ingredients for the vegan feta

- 90 g chickpeas

- 190 g of water

- 1 clove of garlic

- 1 small onion

- 3 teaspoons of lime juice

- 2 tbsp yeast flakes

- 1 teaspoon salt

preparation

Soak the chickpeas overnight and puree the next day with fresh water and the remaining ingredients in a blender until they are fine and creamy. Bring this mass to the boil slowly in a saucepan over medium heat and simmer on a low flame for another 15 minutes, stirring constantly. Over time, the mass takes on a very viscous consistency. Fill this cheese cream into a glass container with a capacity of 400 ml and place in the refrigerator to harden. The feta can be kept in the refrigerator for up to a week. So there is plenty of time and opportunities to refine a delicious Greek farmer's salad with it.

Preparation of the salad:

Halve the onions and cut into very thin rings. Roughly dice tomatoes, cucumber and peppers. Add the olives. Also divide the feta, which is best prepared a few days in advance, into bite-sized cubes. Mix everything together in a bowl, season with olive oil, vinegar, oregano, salt and pepper and this delicious farmer's salad is ready.

5.13 Dressings for all occasions

The dressing is the icing on the cake of every salad. It gives every vegetable a completely new taste and every salad becomes a delicious and varied culinary delight. Whether classic with oil and vinegar and some fruit or with yoghurt, buttermilk or brown balsamic vinegar as a base - every salad gets a completely new flavor note. Below you will find a small selection of healthy, nutritious and vegan dressing variations that will spice up your salad and turn it into a real taste experience.

5.13.1 Raspberry dressing

Fruity, fresh and really tasty - this is how this simple, yet sophisticated raspberry dressing tastes. The fine apple and cucumber pieces give the dressing the right bite. Tastes great with light salads such as chicory, iceberg, lettuce and frisée or romaine lettuce.

Ingredients for 4 servings

- 120 g raspberries

- 20 g apple

- 20 g cucumber

- 1 tbsp lemon juice

- 60 ml apple juice

- 1 teaspoon of sugar

- 1 teaspoon apple cider vinegar

- 4 tbsp olive oil

- Salt, pepper, cinnamon for seasoning

preparation

Cut the apple and cucumber into fine cubes and put them in a blender along with the remaining ingredients. Puree the whole thing into a coarse mass and season with salt, pepper and a touch of cinnamon. The fruity dressing with the note of cinnamon is ready to refine the salad.

5.13.2 Vinaigrette with an almond and orange flavor

The vinaigrette tastes particularly good with salads that are refined with tomatoes. But this nutty-fruity dressing also completes the taste experience with rather darker types of salad, such as rocket, lollo rosso, lamb's lettuce, oak leaf and batavia salad or radicchio.

Ingredients for 4 servings

- 100 ml of olive oil

- 75 ml brown balsamic vinegar

- 20 g grated fresh ginger

- 3 tbsp almond flakes

- 1 orange

- Salt, pepper to taste

preparation

Roast the almond flakes until golden and set aside to cool. Squeeze the orange and mix the juice with the balsamic vinegar and the very finely chopped ginger. Now whip the whole thing with the olive oil and season with a little salt and pepper. It is best to pour the dressing into a carafe and place in the refrigerator. The flaked almonds are mixed into the dressing before consumption. Stored in the refrigerator, the dressing can be kept for up to 5 days.

5.13.3 Herbal mustard dressing

A very creamy, pleasantly spicy hot dressing that conjures up a tasty delicacy, especially mixed salads with an iceberg as a base. But this dressing is also very good as a dip when grilling vegetables.

Ingredients for 4 servings

- 50 g dill

- 30 g parsley

- 30 g of cress

- 3 tbsp vegan mayonnaise

- 1 tbsp hot mustard

- 1 tbsp lemon juice

- 1 tbsp apple cider vinegar

- 6 tbsp olive oil

- Salt, pepper to taste

preparation

Chop the fresh herbs very finely and set aside for further processing. Stir the vegan mayonnaise with mustard, juice and vinegar until creamy and finally fold in the additional oil. Now the herbs can be folded in and the dressing can be seasoned with salt and pepper.

5.13.4 Yoghurt dressing with lime and curry

A summery, light, refreshing dressing that simply always tastes good and turns every salad into a very special delicacy. Fresh and crispy lettuce tastes particularly good with this yogurt dressing.

Ingredients for 4 servings

- 200 g soy yogurt

- 1 lime

- 3 g ginger

- 2 tbsp olive oil

- 1 tbsp curry powder

- Salt, pepper for seasoning

preparation

Heat the oil in a pan and stir the finely grated ginger and curry powder into the hot fat. Let the whole thing sweat again briefly and only then stir into the soy yoghurt. Dilute the dressing with the juice of a lime and season with salt and pepper.

5.13.5 Buttermilk and Coriander

Buttermilk alone is very refreshing and, in its vegan form, also very healthy. The coriander, in combination with the tangy orange aroma, gives the dressing that certain something.

Ingredients for 4 servings

- 200 ml vegan buttermilk

- 40 g freshly chopped coriander

- 2 tbsp olive oil

- 1 orange

- Salt, pepper for seasoning

preparation

Squeeze the juice of the orange and grate the peel for a good teaspoon filled. Chop the coriander very finely and stir all the ingredients into the buttermilk. A delicious dressing is already ready to refine any fresh summer salad.

5.13.6 Balsamic dressing with chili

A dressing with spiciness and sweetness at the same time, which strengthens our immune system, especially in the winter months, but also makes you want more in summer. Whether with a colorful mixed salad made of many ingredients or just with simple rocket, lettuce or iceberg - this dressing always fits and tastes good.

Ingredients for 4 servings

- 6 tbsp brown balsamic vinegar

- 6 tbsp olive oil

- 2 tbsp maple syrup

- 2 sprigs of rosemary

- 4 cloves of garlic

- 2 chili peppers

- Salt, pepper to taste

preparation

Mix the olive oil, vinegar and maple syrup to a creamy mixture. Chop the rosemary very finely. So did the garlic cloves. Core the chilli peppers and cut into wafer-thin strips. Stir everything into the creamy mixture and season the dressing with salt and pepper.

5.13.7 Special dressing: curry and peanut

This dressing is very full-bodied and very filling, but also very nutritious. The dressing goes particularly well in salads with nuts, mushrooms and corn.

Ingredients for 4 servings

- 1 tbsp peanut puree

- 1 tbsp olive oil

- 1 teaspoon white balsamic vinegar

- 1 teaspoon of grainy mustard

- 1 tbsp freshly squeezed lemon juice

- 1 teaspoon curry powder

- 5 teaspoons of water (a little more or less depending on the desired consistency)

- Salt, pepper, chilli flakes to taste

preparation

Mix all ingredients together well in a bowl until the firm peanut puree has dissolved and there are no more lumps. An exquisite dressing is already prepared.

6 vegan soups

Soups are often underestimated and dismissed as inferior food, almost as poor people's food. There are numerous good reasons to declare soup to be a wholesome, healthy and rich source of food. Because soups are usually super rich in nutrients. After all, the vitamins and minerals contained in vegetables, which are often lost during cooking, are “caught” in the soup water and end up on the plate. In addition, the well-cooked, sometimes pureed vegetables in the soup are much easier to digest than raw vegetables. The fact that soups are usually served and enjoyed nice and hot also fuels our digestive fire. It burns better and faster in a hot oven and so the nutrients in every soup are made available to our body more quickly and can be converted into pure energy.

On cold winter days, soups warm us from the inside. Lunch is easy to digest in the hot season. In both cases, we provide our bodies with sufficient nutrients that make us fit and healthy.

Soups are simply good and should not be missing on a balanced, vegan nutrition plan ... and they also bring colorful variety to the table; especially with the following recipes.

Have fun cooking, trying and experimenting!

6.1 Red cabbage soup with polenta dumplings

We actually only know red cabbage as a side dish or salad. The red cabbage has so much potential and is also great as a purple soup. Red cabbage is also healthy. This is mainly due to the immune-boosting mustard oils. Those who eat enough red cabbage will also be able to lower their cholesterol levels in the long term. Incidentally, the red cabbage also has few calories.

Ingredients for 4 servings

- 500 g red cabbage

- 100 g potatoes

- 1 large onion

- 2 cloves of garlic

- 1000 ml vegetable stock

- 50 g parsley

- 2 tbsp apple juice

- 2 tbsp olive oil

- Salt, pepper to taste

preparation

Finely dice the onion and garlic cloves and sauté in hot olive oil in a saucepan until translucent. Add the grated red cabbage and the finely diced potatoes and fry briefly. Then deglaze the whole thing with the vegetable stock and apple juice and season with salt and pepper. Bring everything to the boil and then simmer for another 15 minutes on a low flame. Only at the very end add the finely chopped parsley. Now puree everything finely. If the soup is too thick, you can add a little vegetable stock if necessary. The soup can already be served and enjoyed.

Psst ... if you like, you can stir 100 ml of coconut milk into the pureed soup. This gives the whole thing a slightly exotic note and a slightly sweet taste. But it fits very well.

Ingredients for the cams

- 100 g polenta

- 120 ml almond milk

- 20 g parmesan (see 2.6 for recipe)

- 3 tbsp oatmeal

- 2 tbsp olive oil

- Salt, pepper to taste

preparation

Season the milk with salt and pepper to bring to the boil. Slowly stir in the polenta and simmer for 3 minutes over a very low flame. Remove everything from the heat and stir in the grated Parmesan and oat flakes. The oat flakes act here as an egg substitute and give the polenta binding power. Season the polenta mixture one last time with salt and pepper and cut small dumplings from the mixture, which are then seared until crispy brown in the hot oil. On the soup, set, enjoyment!

6.2 Potato soup with orange and ginger

The good old potato! How we love her! How good it tastes! With a little orange and ginger, the potato is given two unusual flavors that make this soup a refreshingly pleasantly spicy delicacy. Definitely try it out. It is worth it!

Ingredients for 4 servings

- 600 g waxy potatoes

- 1 orange

- 1 large onion

- 2 cloves of garlic

- 30 g fresh ginger

- 800 ml vegetable stock

- 50 g fresh coriander

- 1 teaspoon turmeric powder

- 2 tbsp olive oil

- Salt, pepper to taste

preparation

Dice the onion and garlic very finely and sauté in the olive oil. Also cut the potatoes into very small cubes and fry them in the oil for two minutes. Now deglaze with the vegetable stock and bring the whole thing to a boil. At this point, add the juice of the orange and the turmeric and bring to the boil. Season with salt and pepper to personal taste and simmer the soup for another 10 minutes. Now remove the soup from the stove and puree. Pure enjoyment ... and in a completely different way!

6.3 Exotically fruity: banana soup

Bananas as soup? Correct! Bananas as soup! ... refined with spicy turmeric, sweet coconut milk and black chilli pepper. A real delicacy! A real taste explosion for our gourmet palate. The soup is also healthy. It also makes you full.

Ingredients for 2 servings

- 3 almost overripe bananas

- 1 small onion

- 1 small red hot chilli

- 2 tbsp coconut oil

- 1 teaspoon turmeric

- 1 tbsp soy sauce

- 300 ml vegetable stock

- 200 ml coconut milk

preparation

Cut the onions into fine cubes, the chilli into wafer-thin slices and sauté with the oil in a saucepan. Then the sliced bananas can be added and also braised for one minute. Add turmeric and briefly stir the spice into the soft banana mixture. Pour the vegetable stock on top and slowly bring to the boil over medium heat. Only then slowly pour in the coconut milk and simmer for a short time over a very low flame. Puree the whole thing with a hand blender and season with a little soy sauce.

6.4 Power soup: peas with spinach

We all remember Grandma's delicious pea soup. With a little fresh spinach, the classic dish is spiced up a little and enriched with even more good proteins. This creamy pea soup with spinach is definitely healthy. It is prepared and ready to serve in next to no time ... and it tastes good the next day too.

Ingredients for 4 servings

- 400 g fresh spinach leaves

- 300 g of boiled peas

- 1 large onion

- 3 cloves of garlic

- 500 ml vegetable stock

- 100 ml coconut milk (optional; otherwise just use 100 ml more vegetable stock)

- 30 g fresh parsley

- 4 tbsp olive oil

- 4 tbsp sesame seeds for decoration

- Pepper, salt for seasoning

preparation

Finely dice the onions and garlic and sauté in olive oil until translucent. Add the spinach as well and wait until it slowly crumbles. Then add the peas and the finely chopped parsley and fill up with the vegetable stock. Bring everything to a boil. Spice up. Season to taste and simmer for another 5 minutes. Now the pot can be removed from the stove and the soup can be pureed until creamy. Serve with sesame seeds and enjoy it.

6.5 Pumpkin and coconut soup

Pumpkin soup not only tastes good when the inner workings are to be used for the Halloween pumpkin. It is a classic that brightens the taste of every autumn day. It is also quick to prepare. Healthy too. Because the pumpkin is rich in vitamins, minerals and fiber. Whether iron, potassium, magnesium or calcium - our body will be happy about every spoonful of pumpkin soup and its nutrients.

Ingredients for 4 servings

- 500 g Hokkaido pumpkin

- 1 large onion

- 4 cloves of garlic

- 15 g ginger

- 1000 ml vegetable stock

- 100 ml coconut milk

- 20 g parsley

- 2 tbsp olive oil

- 5 tbsp pumpkin seeds

- Salt, pepper, turmeric for seasoning

preparation

The good thing about the Hokkaido pumpkin is that you can eat the shell with you. Therefore, only the inner workings have to be scraped off the remaining meat and cut into coarse pieces. Cut the onions, garlic and ginger into fine pieces and sauté in the oil until translucent. Then add the pumpkin and fry for a little while. Deglaze the whole thing with the vegetable stock and pour in until all the vegetables are well covered. Season with salt, pepper and turmeric and bring to a boil. Then let the whole simmer for another 10 minutes on a low level. Remove from heat, puree and stir in coconut milk. In the soup bowl with the good soup, garnish with a little parsley and the pumpkin seeds and enjoy.

6.6 Lentil soup with peanut sauce

To conjure up a really delicious soup with just a few ingredients and effort? You can do that with red lentils and some peanut puree. Is this combination unusually creative? But definitely worth a try. The lentil soup is super filling and really creamy. The soup is even a hit in the thermos and can be enjoyed on the go. Because it is best eaten lukewarm.

Ingredients for 4 servings

- 500 g red, cooked lentils

- 4 carrots

- 2 tbsp peanut puree

- 2 l ginger tea

- 2 tsp date paste

- 1/2 teaspoon ground ginger

- 1 tbsp salt

- 1 teaspoon caraway seeds

- 1 teaspoon paprika powder

- 1 tbsp sesame seeds

preparation

Puree all ingredients together with a hand blender and pour as much hot ginger tea on them until the consistency is already creamy. Try, season with spices and sprinkle with sesame seeds.

6.7 Asian tomato soup

Asian, practical, good - or what was that like? No matter! Tomato soup is healthy, vegan and delicious per se. But sometimes you want that extra kick in the taste ... and then this soup comes into play. The tomato soup tastes best of course with sun-ripened tomatoes from our own cultivation.

Ingredients for 2 servings

- 600 g tomatoes

- 250 ml vegetable stock

- 1 red chilli pepper

- 25 g ginger

- 2 cloves of garlic

- 1 onion

- 2 tbsp olive oil

- 1 teaspoon brown cane sugar

- 3 tbsp soy sauce

- 8 coriander stalks

- 2 tbsp fried onions

preparation

Scald the tomatoes with boiling hot water, rinse with cold water and finally peel them. Incidentally, this works best if the tomatoes are scratched crosswise at the lower end in advance. Then chop the skinned tomatoes into large pieces. Finely chop the ginger and garlic cloves. Cut the onion, as well as the chilli pepper, into wafer-thin strips. Those who like it particularly hot can cook the kernels of the chilli with them later.

Now the onion strips can be steamed until they are translucent. Fry the ginger, chilli and garlic very briefly before adding the vegetable stock, tomatoes, soy sauce and sugar. Simmer on medium heat for 15 minutes. The soup is served this way in a real Asian way. If you prefer something “German”, you can puree the soup afterwards. In both cases, add salt and pepper to the seasoning. Did you hit the tune in terms of taste? Then the soup can be decorated with chopped coriander and the fried onions and served.

6.8 Cream of Asparagus Soup

When it's asparagus time, it's time for asparagus soup. With this recipe, the sprout vegetables are transformed into a tasty, nutritious dish in no time at all. Especially in spring, it is also a great vegetable to declare war on the winter fat. Because 100 g asparagus only have 13 calories.

Ingredients for 4 servings

- 6 stalks of fresh, white asparagus

- 3 potatoes

- 1 medium onion

- 4 cloves of garlic

- 100 ml unsweetened coconut milk

- 500 ml vegetable stock

- 3 tbsp olive oil

- Salt, pepper, parsley for seasoning

preparation

Peel the vegetables and dice them very finely. Heat olive oil in a saucepan and lightly sauté the garlic and onions. A short time later add the potato cubes and fry them briefly before everything is falsified with the vegetable stock. Incidentally, only pour in enough stock until the potatoes are all well covered. Bring to the boil briefly and then add the asparagus. Simmer on a medium flame until the potatoes and asparagus are cooked through. Then the whole thing can be mashed. Only now is the coconut milk stirred in. The delicious vegan asparagus soup can already be served.

6.9 Minestrone made from seasonal vegetables

Spring is coming and so are the first fresh vegetables of the year. The best opportunity to conjure up a crispy, fresh vegan minestrone on the table that tastes good and makes everyone feel full.

Ingredients for 4 servings

- 50 g mussel noodles

- 400 g canned white beans

- 1 large onion

- 2 carrots

- 1 fennel bulb

- 300 g green asparagus

- 2 tomatoes

- 4 tbsp olive oil

- 1250 ml vegetable stock

- 2 bay leaves

- 50 g basil

- 1 teaspoon grated lemon peel

- 2 tbsp olive oil

- Salt, pepper to taste

preparation

Cook the pasta according to the package insert and set aside for further processing. Meanwhile, rinse the beans well and let them drip dry. Cut the onions into fine strips. Cut the carrots and asparagus into bite-sized pieces. Remove the fennel from the stalk and only cut in half. Chop the tomatoes into large pieces.

Heat the olive oil in a saucepan and roast the onions together with the carrots. Then deglaze with the vegetable stock. Add a little salt and pepper and the bay leaves. Let the whole thing simmer for a good 5 minutes before you can add the rest of the vegetables. Let the minestrone simmer on medium heat for a good 10 minutes.

In the meantime, puree the basil with the grated lemon zest and the olive oil to a fine mass. The best way to do this is in a mortar. If the mixture is too dry, a few tablespoons of the vegetable stock can be used to dilute it.

Add the noodles and beans to the soup and bring to the boil briefly. Now the minestrone can be served. Put the prepared olive oil on top of the soup as a little hood. Delicious!

6.10 rice noodle soup

Why not wander into the distance and see what our Asian neighbors can create as vegan soups? Because they supposedly know pretty well how to cook damn tasty, healthy and nutritious. This rice noodle soup is fresh and spicy, hot and mild at the same time. Whether for late breakfast, lunch or as the last time of the day. This soup always tastes good.

Ingredients for 4 servings

- 160 g rice noodles

- 500 ml vegetable stock

- 100 ml coconut milk

- 150 g fresh mushrooms

- 4 spring onions

- 2 red chili peppers

- 2 cloves of garlic

- 10 g coriander

- 2 tbsp soy sauce

- 2 tbsp lime juice

- Salt for seasoning

preparation

Cook the rice noodles according to the instructions on the packet. Cut the chilli peppers lengthways and chop the coriander very roughly. Crush the garlic cloves. Cook this together with coconut milk and broth for 10 minutes. Then remove the garlic and chilli peppers from the broth and season them with soy instead. Halve the mushrooms, cut the spring onions into fine rings and add both to the broth to cook. Let it simmer for another 10 minutes. Now mix the noodles into the broth and serve the soup with a splash of fresh lime juice.

6.11 Creamy cauliflower and fennel soup

This creamy cauliflower and fennel soup, which is refined with almond milk, is a real culinary delight. The nut and sesame paste is an absolute hit. Here you not only get full and warm your body from the inside, you are also supplied with many healthy nutrients.

Ingredients for 4 servings of soup

- 500 g cauliflower

- 300 g fennel

- 300 g broccoli

- 2 cloves of garlic

- 70 g shallots

- 5 tbsp olive oil

- 1500 ml almond milk

- 3 tbsp lemon juice

- Salt, pepper, nutmeg to taste

Ingredients for the nut and sesame fillet

- 50 g ground nuts

- 2 teaspoons sesame mushrooms

- 1 teaspoon lemon juice

- 8 tbsp water

- salt

preparation

Finely chop the shallots and onions, season and braise in the pan with the oil until translucent. Also cut the cauliflower, broccoli and fennel into small pieces. Some broccoli florets can be blanched separately in salted water for 2 minutes and set aside for garnishing later. If the shallots and onions are translucent, the cut vegetables can also be steamed for about 3 minutes. Deglaze the whole thing with the almond milk and season with salt, pepper and a little nutmeg. Put the lid on the saucepan and simmer on medium heat for 20 minutes.

Meanwhile, the nut sesame can be prepared. To do this, crush the nuts very finely in a mortar and briefly toast them in the pan. Mix the sesame with water and lemon juice to a smooth mass and fold in the golden brown, cooled nuts. Add a little salt and divide into four soup bowls as equal portions.

The soup can now be pureed and also distributed in the bowls. For a particularly crunchy taste pleasure, the broccoli florets previously set aside can be seared briefly in the pan before they are to decorate the soup.

Psst ... if you still lack that extra kick in the taste, you can refine the soup with a dash of aniseed schnapps. This would then be added together with the almond milk. This will keep the aniseed taste in the soup while the alcohol is boiled away. Delicious! But it is not a must!

6.12 Spinach soup with a hint of curry

Spinach is also considered a regional superfood apart from Popeye, which provides our body with a damned amount of nutrients. The green herb is especially known for its extremely high iron content. But it is also rich in vitamin A. Spinach is usually said to have a mild dehydrating effect, protect our cells, strengthen nerves and generally make us fitter. Spinach is healthy ... also as a soup and with a touch of curry an absolute taste hit!

Ingredients for 4 servings

- 500 g fresh spinach leaves

- 20 g ginger

- 3 large onions

- 2 cloves of garlic

- 3 tbsp olive oil

- 2 tbsp curry powder

- 300 ml coconut milk (preferably unsweetened)

- 600 ml of water

- 2 tbsp freshly squeezed lime juice

- Salt, pepper to taste

preparation

Wash the spinach thoroughly and roughly chop it. On the other hand, grate the ginger very finely. Finely dice the garlic and onions. Heat the oil in a saucepan and lightly sauté the onion and garlic cubes until they take on a glassy structure. Then the chopped spinach leaves can be added. Let simmer briefly and mix with the curry powder. Only then deglaze the whole thing with coconut milk and water and bring to the boil. Season, season to taste and simmer for another 10 minutes over medium heat. Puree everything finely with the hand blender and serve. A crispy slice of toasted rye or wholemeal bread with coconut butter goes perfectly with it.

6.13 Corn soup with a hint of coconut

This corn soup has a slight Asian touch of coriander, coconut, lime juice and chilli flakes. The mild taste of the corn forms a harmonious basis and makes this soup a real delicacy.

Ingredients for 4 servings

- 1 large can of corn

- 4 spring onions

- 2 cloves of garlic

- 2 tbsp olive oil

- 550 ml vegetable stock

- 200 ml coconut milk

- 2 teaspoons of lime juice

- 2 coriander stalks

- Salt, chilli flakes for seasoning

preparation

Cut the spring onions and the garlic cloves into slices and fry them in the pan with the corn and olive oil. For a pleasantly spicy taste, you can already season with salt and chilli flakes here. When the whole thing is cooked to a smooth paste, 2 tbsp of the whole thing are taken aside. The rest is cooked with the vegetable stock for 10 minutes on medium heat. At the end the coconut milk is stirred in and the whole thing can be pureed. Season with a little salt and the lime juice. Arrange, serve and serve a small bonnet of coriander leaves and corn. Not only does it look good, it simply tastes delicious.

7 vegan main dishes

Especially in the area of main meals, which are the main source of all important nutrients for our body, the question of nutritious, substantial, varied and also tasty vegan alternatives seems to be increasingly being asked. A tasty, vegan main course - without fish, meat, eggs, milk and other animal products - is so easy to create. You don't need any wild, exotic ingredients, just a little creativity and trust in our regional flora.

Cooking yourself a rich, delicious meal that meets the requirements of a vegan diet is so easy. The following varied and tasty recipe suggestions show how easy it is.

They should help you to discover the world of vegan cooking for yourself and your family, friends and acquaintances. You will quickly find out how enthusiastic everyone is about the colorful diversity of the plant-based cuisine. Whether served at lunchtime or in the evening - each of the presented recipes tastes excellent ... and also offers individual space to pursue your own taste preferences.

Few ingredients, simple steps, varied spices = great aroma, unique taste. That was our motto when choosing the recipes presented here. Pure inspiration and there is something for every palate.

Good hunger!

7.1 Pancakes with carrot skewers

These tasty Russian pancakes are awesome! Even cold the next day, they are a complete pleasure and can also be taken to go to work. The marinated carrots on a skewer are a delicious addition as a filling main course.

Ingredients for 4 Russian ginger and leek pancakes

- 240 g healthy spelled flour

- 3 g dry yeast

- 1 teaspoon brown cane sugar

- 300 ml spelled milk (alternatively almond or oat milk)

- 1 whole stick of leek

- 3 g ginger

- 75 g cashew sauce

- 100 ml of lukewarm water

Ingredients for the marinated carrot skewers

- 4 carrots

- 3 tbsp cashew puree

- 2 teaspoons of black sesame seeds

- 3 tbsp freshly squeezed lemon juice

- 3 tbsp olive oil

- 50 g of chopped mint

- Coriander, salt, pepper to taste

preparation

The carrot skewers take a little longer, so let's start with them. Clean the carrots and cut into slices about 0.5 - 1 cm thick. Blanch them for a short time in salted water, drain and let cool. The oven can now be preheated to 200 ° C while the marinade is being prepared for the carrots. Mix the cashew puree together with the black sesame, lemon juice, olive oil and finely chopped mint in a small bowl. Add salt, pepper and coriander and season to taste. Roll the carrot pieces in the marinade and pull them onto kebab skewers. Bake these in the oven for ٢٠ minutes. Just the right time to prepare and fry the pancakes. To do this, mix flour, sugar, yeast and milk thoroughly and mix into a liquid to slightly viscous dough. It is best to stir the ingredients with a wooden spoon until it is really smooth. For really nice puffy pancakes, seal the dough as airtight as possible and let it rest for 15 minutes at room temperature. During this time, the leek can be cut into wafer-thin strips and the ginger finely chopped. After resting for 15 minutes, the cashew sauce can be lifted under the dough together with the water and vegetables. Season with a little salt and the roasting can begin. To do this, heat some olive oil in the pan and form small pancakes out of 1 to 2 tablespoons of batter in the pan. These can then be baked golden yellow on both sides over medium heat. It is a pleasure.

Serve the pancakes together with the skewers, drizzle a little of the leftover marinade over both and let it taste good.

7.2 Chilli sin carne

An absolute favorite dish among vegans and therefore also included as a basic recipe in our recipe book: Chili sin Carne. A dish that everyone likes! A dish that always works! A dish that everyone can eat their fill ... because you just can't get enough of it. Quinoa has been chosen as “sin carne” here. The grain can also be exchanged for green kernels.

Ingredients for 4 servings

- 900 g tomatoes

- 250 g quinoa

- 250 g canned kidney beans

- 250 g canned corn

- 1000 ml vegetable stock

- 1 large onion

- 4 cloves of garlic

- 1 yellow pepper

- 2 teaspoons of paprika powder

- 1 teaspoon cumin

- 1 teaspoon chili powder or flakes

- Salt, pepper to taste

preparation

The quinoa can best develop its full aroma if it is soaked overnight. If it has to be done quickly, soaking is not absolutely necessary.

Sear the onions and garlic cloves in a saucepan with a little oil and briefly fry the diced paprika. Then the quinoa can be added and the whole thing stirred well. Chop the tomatoes and add them. Now fill everything up with enough vegetable stock until everything is well covered. Bring to the boil briefly and then simmer on a medium flame for 10 minutes. This is followed by beans and corn, which simmer for another 10 minutes. Add a delicious slice of home-baked bread and the meal is complete.

7.3 Vegetable and rhubarb stew

Oh how delicious! Rhubarb! Who won't feel transported back to their childhood years and remember how great it was to dip those sour sticks in sugar? Somehow the vegetables disappeared from the screen and from the kitchen. We're giving the juicy sticks a well-deserved revival ... in the form of a vitamin-rich stew with kohlrabi, carrots, potatoes and many other healthy extras.

Ingredients for 4 servings

- 500 g waxy potatoes

- 350 g rhubarb

- 100 g carrots

- 200 g kohlrabi

- 8 marjoram stalks

- 30 g sugar (alternatively also 2 tbsp agave syrup)

- 200 ml vegetable stock

- 3 tbsp grenadine syrup

- 20 g capers

- 3 tbsp olive oil

- Salt, pepper to taste

preparation

Peel half of the potatoes and cut into bite-sized pieces. Cut the rhubarb into pieces about 1 cm in size. Also cut the kohlrabi into bite-sized cubes. On the other hand, finely chop the marjoram.

For the later flavor, caramelize the sugar in the pot and then stir in the rhubarb pieces and let simmer for a good 5 minutes. Deglaze the whole thing with the vegetable stock, fill up with a good 400 ml of water and add the potato pieces. Cover the saucepan and simmer for 25 minutes over medium heat. Shortly before the end, add the chopped marjoram and season with salt and pepper. Now the remaining potatoes can be quartered.

Once the rhubarb and potato have been cooked, they can be separated from the cooking water. However, the water is collected and used to cook the quartered potatoes. The grenadine syrup is also added here. After about 12 minutes, the carrot and kohlrabi can be added.

Lightly mash the potatoes of the previously collected potato-rhubarb mixture and add the remaining vegetables to the pot at the end of the cooking time. Serve the capers with olive oil. Serve the stew and garnish with the capers.

7.4 Spicy, strong, good - potato goulash

Such a hearty, hot goulash is really good, especially in the cold season. But as a vegan who eats healthily, you need an alternative to the typical classic German dish. Broad white beans and potatoes are the right alternative here. A meal that simply tastes good and is good ... and the various herbs also help to strengthen our immune system and make us feel healthy, fit and full of energy.

Ingredients for 4 servings

- 100 g broad white beans (best dried)

- 4 cloves of garlic

- 4 tbsp olive oil

- 2 small sprigs of rosemary

- 1 bay leaf

- 140 g onions

- 250 g tomatoes

- 500 g waxy potatoes

- 100 g celery

- 1 tbsp tomato paste

- 1 teaspoon paprika powder, hot

- 2 teaspoons of grated lemon peel

- 4 tbsp capers

- 20 g parsley

- Salt and pepper for seasoning and seasoning

preparation

Leave the white, broad beans to soak overnight in a liter of cold water and bring to the boil the next day in the same water with two crushed cloves of garlic, 4 tablespoons of olive oil, the rosemary sprigs, the bay leaf and a little salt. When the beans are boiling, the heat can be reduced. Simmer the covered beans on medium heat for a good hour until they are cooked through and soft. For a particularly full-bodied bean aroma, it is best to let the beans cool down in the brew.

Cut the remaining garlic into wafer-thin slices and do the same with the onion. The tomatoes can be cut into large pieces. Peel 400 g of the waxy potatoes and cut into 0.5 cm thick slices. The celery can be cut into pieces of the same size.

The beans should now have cooled down and can be sieved. About 800 ml of the boiling stock should be collected for further use. Remove the garlic, rosemary sprigs and bay leaf from the water and / or beans. The cut onions and the rest of the garlic can be lightly steamed in a saucepan. With this consistency, the tomato paste and the paprika powder can be stirred in. Then the cut tomato and potato slices follow. Fill the pot with the bean stock until everything is well covered and let it cook for 25 minutes over a mild heat. After about 10 minutes, the sliced celery, the cooked beans and also the capers can be added. The remaining 100 g potatoes can now be grated to a pulp and stirred into the goulash. That binds. Season with finely chopped parsley, salt and pepper. Damn good! Damn yummy!

7.5 Savoy cabbage rolls with pumpkin

We usually know savoy cabbage filled with minced meat. Filled with butternut squash, you get a whole new, tasty and really healthy dish. The nutrients in the pumpkin are especially good for us. They strengthen our hair, ensure healthy skin and improve our eyesight. But the most important thing is that these vegan roulades just taste really good.

Ingredients for 4 servings

- 8 large savoy cabbage leaves

- 600 g butternut squash

- 500 g waxy potatoes

- 400 ml vegetable stock

- 3 carrots

- 5 g marjoram

- 1 onion

- 1 tablespoon vegan butter

- 1 teaspoon cornstarch

- Salt, pepper and nutmeg for seasoning

preparation

Briefly blanch the savoy cabbage leaves in boiling salted water so that they are a little easier to shape but are still nice and firm to the bite. Cut the pumpkin and the potatoes into very fine cubes and let them cook in boiling salted water for about 5 minutes. Halve the carrots long ago and cut into fine slices. Finely chop the marjoram and also cut the onion into fine cubes. Let the vegan butter melt in the pan and roast the carrot slices with the onions until golden brown in this stock. Now add the pumpkin and potato cubes and fry them lightly. Season the whole thing with salt, pepper and nutmeg and fold in the chopped marjoram.

Now spread the cooled savoy cabbage leaves on the worktop, brush with a little vegetable stock, distribute 2 tablespoons of the pumpkin-potato mixture on each leaf and fold small packages. It is best to fix this with toothpicks.

Spread the remaining mixture in a baking dish and place the savoy cabbage packets on top. Top up with the vegetable stock and put everything in the oven. Braise at 140 ° C for a good 25 minutes. The savoy cabbage rolls are ready. The remaining sauce can be thickened with the cornstarch and served with the roulades. Good Appetite!!!

7.6 Vegetable casserole with pasta

The colorful vegetables provide a colorful mix of nutrients and vitamins. The whole grain noodles add that extra kick of fiber and the whole thing tastes heavenly. What is particularly good about this simple recipe is that the vegetables can be varied and selected as much as you want according to taste, season and regional availability. With the basic recipe, it always tastes good, fills you up and is healthy.

Ingredients for 2 servings

- 200 g whole grain penne

- 100 g green French beans

- 1/2 zucchini

- 1 red pepper

- 75 g cherry tomatoes

- 100 g broccoli

- 20 g fresh basil

- 2 cloves of garlic

- 150 ml soy or almond milk

- 40 g parmesan (recipe above in 2.6)

- 2 tbsp egg substitute powder (recipe at 2.9.4)

- 1 tbsp olive oil

- Salt, pepper to taste

preparation

Cook the penne until al dente according to the instructions on the packet and set aside for further processing. Wash the beans, cut them into bite-sized pieces and blanch them in boiling salted water for 2 minutes. Cut the zucchini, bell pepper, tomato and broccoli into bite-sized pieces. Finely chop the basil and garlic. Finely grate the parmesan.

Whisk the milk with the basil, the egg substitute and half of the grated cheese and season with salt and pepper (also a little chilli flakes if you like). Brush the baking dish thoroughly with oil. Mix the pasta with all the vegetables and place in the baking dish. Then pour in the milk mixture and sprinkle with the rest of the parmesan. Bake at 180 ° C for a good 25 minutes, until the parmesan has turned a nice golden brown color.

7.7 Peppers with couscous filling

Especially in winter, the nutrients in peppers are good for strengthening our immune system. In addition, braised paprika tastes extremely spicy and aromatic. The apricots and their high potassium content help to lower our blood pressure and give the dish a pleasantly sweet note.

Ingredients for 2 servings

- 2 peppers (one red, one yellow)

- 40 g of dried apricots

- 40 g raisins

- 100 g spelled couscous

- 200 ml vegetable stock

- 40 g frozen green peas

- 120 g of pureed tomatoes

- 50 g canned peeled tomatoes

- 1/2 teaspoon masala

- 1/2 tbsp lemon juice

- 15 g parsley

- 10 g mint

- 5 g coriander

- Salt, pepper for seasoning

preparation

Chop the dried apricots very finely and mix together with the raisins, masala and couscous in a bowl. Add the lukewarm vegetable stock, stir and let it soak for a good 10 minutes. In the meantime, the peas can be cooked in boiling water and the whole herbs finely chopped. All of this can be mixed with half of the tomato strains and seasoned with salt, pepper and lemon juice. Once the couscous has swelled well and has soaked up the vegetable stock, it can be lifted under the tomato sauce. Now all you have to do is “decapitate” the peppers and remove the seeds thoroughly so that they can be filled with the couscous-tomato mix. Season the remaining tomatoes with the canned tomatoes with salt and pepper and distribute them evenly in a baking dish. Place the filled peppers in this and bake for a good 15 minutes at 180 ° C. If you like, you can sprinkle some homemade parmesan on the peppers.

7.8 Fish cakes burgers without fish

How should it work? Mh? With the jackfruit from Southeast Asia and some algae for the fishy taste. Jackfruit in particular is an excellent substitute for meat and fish for vegetarians, as the fibrous pulp is rich in vitamins, trace elements and minerals. However, the largest fruit in the world can be regarded as a source and substitute for protein. It still tastes good ... and especially when ripe; although it is often consumed unripe.

Ingredients for 4 meatballs

- 400 g fresh jackfruit, cut into small pieces and pickled in brine for 24 hours.

- 125 ml vegetable stock

- 3 tbsp egg substitute

- 6 tbsp cold water

- 1 teaspoon of coarse sea salt

- 1 tbsp chopped parsley

- 1 tbsp lemon juice

- 1 tbsp nori algae as dried flakes (alternatively also wakame algae)

- 1 small, finely diced onion

- 50 g breadcrumbs

- 3 tbsp olive oil

- 1 tbsp vegetable margarine

preparation

Squeeze the pickled jackfruit very well and try to get as free of liquid as possible. Slowly heat the vegetable stock in a pan and then add the jackfruit pieces. Let this simmer until the fruit has disintegrated into its fibers. For a satisfactory result, we recommend stirring and mashing the jackfruit over and over again. When the broth has evaporated, the jackfruit is ready and can cool down.

Now the dough can be prepared. To do this, mix the egg substitute with water and let it rest for about 5 minutes. Now the cooled jackfruit fibers can be added together with the sea salt, the chopped parsley, the lemon juice, the dried seaweed and the onion and everything can be kneaded together. Add the breadcrumbs little by little and knead in until you get a good, malleable and compact dough. This can now rest for 15 minutes before smaller or larger meatballs can be formed from it. Then roll them in the remaining breadcrumbs and then fry them in the pan with oil and vegetable margarine until they are golden and crispy.

For the burger, use the recipe for sweet mares and minimize the sugar content to a small pinch, form small round loaves of bread, sprinkle with sesame seeds and bake in the oven. Slice it open, spread it with a delicious cream or vegan tartar sauce, add a crunchy lettuce leaf, add the fish cakes, tomato, cucumber, onion rings and a little mustard and a delicious, filling and healthy burger is ready.

7.9 Chilli spaghetti with nuts

We all know spaghetti in the classic way with tomato sauce. Is vegan and tastes good too. But then it can be a little bit of variety and this is where our fiery chilli spaghetti comes into play, which really pampers our gourmet palate with a nutty sauce made from mushrooms and olive oil. Super interesting and delicious recipe.

Ingredients for 4 servings

- 500 g whole wheat spaghetti

- 250 g mushrooms

- 1 bunch of spring onions

- 4 cloves of garlic

- 2 small chili peppers

- 100 g cashew nuts

- 100 g walnuts

- 5 tbsp olive oil (more if required)

- Salt, pepper to taste

preparation

Cook the spaghetti according to the instructions on the packet. Whole grain spaghetti usually takes a little longer than classic wheat spaghetti before they are well cooked al dente.

For the sauce, finely dice the onions and garlic and fry them in hot olive oil with a whole chilli pepper. Then add the sliced mushrooms and the second chilli pepper, cut into very thin rings. On the other hand, remove the whole chilli pepper from the oil. If the mushrooms start to lose water, the pasta can be added to the pan with a ladle of pasta water. Simmer slowly and let the water slowly dilute. Then the finely chopped nuts are folded in and the whole thing can be seasoned with salt and pepper. A fiery, nutty taste experience has already been created that will be remembered for a long time.

Psst ... if you like, you can add a dash of soy sauce to your chilli spaghetti. If the portions of pasta off the plate seem too dry for you, take another tablespoon or two of olive oil and pour it over your portions.

7.10 Pumpkin on rice noodles

Here the Asian meets the home-style German cuisine and conjures up a really tasty dish. The pleasantly light, nutty aroma of the Hokkaido pumpkin harmonizes perfectly with the seasoning from soy sauce and rice wine, which can also be replaced with vegetable broth. In addition, the dish is very wholesome and keeps you full for a long time.

Ingredients for 2 servings

- 250 g rice noodles

- 1 small Hokkaido pumpkin

- 12 dried, pitted dates

- 150 g smoked tofu

- 4 tbsp olive oil

- 4 tbsp soy sauce

- 4 tbsp rice wine (alternatively also vegetable broth)

- 3 tbsp tomato paste

- 1 bunch of coriander (alternatively also parsley)

- 1 lemon

- Salt, pepper to taste

preparation

Cook the noodles according to the relevant specifications and set aside for further processing. Peel and core the pumpkin and cut the pulp into bite-sized pieces. Core the dates and cut into long strips. Dice the tofu and fry in a large saucepan with a little olive oil, turning and turning. When the tofu cubes have turned color, the pumpkin can be added and simmered for a good two minutes. Deglaze everything with the soy sauce and rice wine and add the dates with the tomato paste. Simmer everything on medium heat until the pumpkin is about to lose its firmness. Shortly before the end, the finely chopped coriander and about 1 teaspoon of grated lemon peel can be folded in. Do the same with the rice noodles and season with the spices. Serve and eat yourself healthy and full.

7.11 Stuffed zucchini

Nutritious, tasty and digestive - these are the three plus points that make the filled zucchini a filling, healthy dish. Quinoa also provides our body with an extra portion of iron. If you would like to pamper your body with unsaturated fatty acids, sprinkle the finished zucchini boats with chopped walnuts.

Ingredients for 2 servings

- 4 medium zucchini

- 1 carrot

- 50 g quinoa

- 20 g raisins

- 25 g homemade parmesan (see 2.6 for a recipe)

- 2 tbsp olive oil

- 15 g parsley

- Salt and pepper for seasoning and seasoning

preparation

Prepare the quinoa according to the instructions on the packet. Meanwhile prepare the four zucchini. To do this, they are long cut in half, generously hollowed out with a teaspoon and blanched in boiling salted water for just under 2 minutes. Rinse under cold water, allow to dry and set aside for further processing. Now the filling can be prepared. To do this, cut the hollowed out pulp of the zucchini and the carrots into very fine, small cubes. Soak the raisins in lukewarm water for a while. Sauté the diced vegetables with olive oil for 5 minutes on a low heat in the pan and season with salt and pepper as desired. Now the quinoa should be ready and can be added to the vegetables. Likewise, the raisins. Fold in the chopped parsley. This mixture can now be divided evenly between the 8 zucchini halves. Sprinkle with parmesan and bake the whole thing for a good 20 minutes +/- 5 minutes at 180 ° C convection until golden brown.

Incidentally, the courgette boats taste great with a slice of white bread and guacamole as an additional side dish. But the cucumber and mint salad is also a refreshingly good combination with the spicy ships.

7.12 Spicy shashlik pan

There are now tons of vegan meat substitutes. In principle, they are not absolutely necessary to eat a balanced vegan and healthy diet. Still, it can be nice when a little meaty flavor comes to the table. That is why such a meaty recipe should not be missing in our extensive recipe book.

Ingredients for 2 servings

- 200 g vegan ham sausage

- 1 red pepper

- 1 yellow pepper

- 1 green pepper

- 1 onion

- 2 garlic

- 1 red chilli pepper (from mild to fiery - as desired)

- 2 tbsp rapeseed oil

- 1/2 teaspoon caraway seeds

- 1 tbsp tomato paste

- 1 bay leaf

- 100 g red lentils

- 2 cans of peeled tomatoes in pieces

- 125 ml vegetable stock

- Salt, pepper, paprika powder as desired

preparation

Core the peppers and dice into bite-sized pieces. Cut the ham sausage into 2 cm thick slices. Cut the onions into fine strips and finely dice the garlic. Cut the chilli pepper into very fine rings and fry everything together in a pan with the rapeseed oil for about 8 minutes. Now the whole thing can be mixed with the caraway seeds, the bay leaf and the tomato paste and simmered for another 2 minutes. Only now can the mix be extinguished with the vegetable stock and supplemented with the tomatoes and lentils. Season to taste with salt, pepper and paprika powder and simmer the meat, vegetables and sauce for another 10 minutes over a low flame for an intense, pervasive taste. The vegan ham sausage and shish kebab skewers are ready to go with boiled potatoes or a portion of rice.

7.13 Poppy seed noodles with apple and nut butter

Unusual combination of ingredients? Definitely, but no less tasty! Difficult from the title? This is deceptive! A special kind of pampering recipe that will make every gourmet's heart beat faster and even the youngsters will ask for more.

Ingredients for the 4 servings of pasta made from poppy seeds and potatoes

- 500 g floury potatoes

- 260 g spelled flour

- 10 g flax flour

- 50 g ground poppy seeds

- 30 g brown cane sugar

- 1 tbsp agave juice

- 1/2 teaspoon salt

preparation

The potatoes and their skins are cooked through. The flax flour is to be mixed with 100 ml of water so that it can whisk. This is what makes the so-called flax egg. The ground poppy seeds can be mixed with the cane sugar. When the potatoes are done, they can be briefly quenched, peeled and pressed through a potato press. Now wait a little until the potatoes are no longer steaming and then knead them together with the spelled flour, agave juice, salt and flax egg into a rather sticky dough. This should rest in the refrigerator for a good 30 minutes. Then, for better processing, quarter the dough, dust generously with flour and knead into finger-thick rolls. These can then be cut into 3-4 cm long pieces and shaped into "noodles". When shaping, make sure that the middle is nice and voluminous and that the noodle becomes more pointed and thinner towards the ends. Once all of the dough has been processed into small, well-formed noodles, the somewhat tricky part begins: We need a saucepan filled with salt water, plus a steamer insert. On the one hand, this must be oiled with cooking oil and, on the other hand, covered with a sheet of baking paper, in which many small holes are poked with a toothpick. The baking paper prevents the pasta from sticking to the steamer. When the salted water is boiling, the pasta can be placed in the prepared steamer insert and steamed for 12 minutes with the lid closed. Sprinkle the finished potato noodles with the sugar-poppy seed mixture when the apple ragout is ready and everything is ready to serve.

Ingredients for the nut butter

- 100 g vegetable margarine

- 30 g ground almonds

- Salt to taste

preparation

Let the vegetable margarine melt slowly in the pan over a low flame and gently roast the ground almonds with a little salt to season them. Now the finished potato noodles can be briefly roasted in the marinade. With this last step, the potato noodles are ready and only wait for the apple ragout.

Ingredients for the apple ragout

- 3 apples, pitted, peeled and finely diced

- 40 ml pear juice

- 1 tbsp olive oil

- 1 teaspoon brown cane sugar

- Pinch of ground, fresh pepper

preparation

Caramelize the sugar in the heated olive oil and as soon as it begins to change color, immediately deglaze with the pear juice. Add the pepper and reduce the mixture halfway. Now the finely diced apple pieces can be added and everything can be boiled once. Let the ragout steep a little and then serve with the potato noodles.

Psst ... if you want to conjure up a sweet dessert from the potato noodles, you can double the amount of nut butter and then sprinkle the noodles with vanilla sauce and grated chocolate. The whole thing is really delicious.

8 sweet vegan desserts

Feasting is absolutely no longer a problem for us vegans and anyone who wants to become one. Whether cakes, tarts, biscuits, ice cream or pudding - vegan desserts are possible ... simple, uncomplicated and with little effort. This will also be shown in the following selection of collected vegan dessert recipes.

In principle, however, every dessert that used to be traditionally prepared with milk and egg is also possible in vegan form. All that really matters are to swap the corresponding animal products for plant-based alternatives ... and in the area of milk as well as eggs there are numerous options that vegans can switch to. Even when choosing the flour, nowadays nobody has to stubbornly reach for the classic, wheat flour. Here, too, the supermarkets and health food stores offer us an extensive range of healthy and nutritious alternatives.

It doesn't always have to be from the animal to taste good. Whether we want to enjoy chocolate mousse or just a little ice cream - with the right plant-based alternatives, every dessert is a success.

So? Try it out and conjure up something really good!

8.1 Vegan whipped cream

Even with a vegan diet, you don't have to do without the white crown. On the contrary: with the following recipe every vegan cake becomes a taste highlight! Even cakes can be decorated well with this whipped cream.

Ingredients for lots of delicious cream

- 50 g cashew nuts

- 150 ml almond milk

- 100 ml rapeseed oil

- 120 g of liquid coconut oil

- 8 g cream stabilizer

- 1 teaspoon ground vanilla

- 1 tbsp agave syrup

- 3 tbsp lime juice

- a pinch of salt

preparation

Finely chop the cashew nuts and soak overnight. If you don't have time or have forgotten it, you can let the chopped nuts simmer for 5 minutes. In both cases, pat the nuts well so that they are as dry as possible. Then all the ingredients can be mixed in a mixer on full speed to form a smooth cream. In order to become hard and firm, it has to be placed in the freezer for about 30 to 40 minutes. Once the cream has cooled down, you can whip it with a whisk to make it frothy. If you don't have a whisk at hand, you can also use a hand blender.

8.2 Avocado based chocolate cream

Instead of unhealthy calories, we are presenting a powerful dessert. Here you don't feed yourself bacon rolls, but rather a whole package of vital substances - packed full of healthy unsaturated fatty acids, numerous vitamins, antioxidants and minerals. We owe that mainly to the avocado base ... and the cocoa powder. This namely strengthens the heart and bones, stabilizes our blood sugar and has a relaxing effect.

Ingredients for 2 servings

- 2 avocados

- 1 banana

- 30 g desiccated coconut

- 50 g pistachios

- 35 g cocoa powder

- 20 g cocoa nibs

- Pinch of cinnamon or vanilla

preparation

Roast the coconut flakes and pistachios in a non-stick pan without adding any oil and then let them cool down well. Core the avocado and remove the pulp from the skin. Cut the banana into small pieces. Except for the roasted nuts, put all ingredients in a blender and puree to a fine, creamy purée. Arrange this in a nice bowl and sprinkle with the roasted pistachios and desiccated coconut. Then place the dessert in the refrigerator for a minimum of two hours.

Psst ... Pistachios and desiccated coconut are a way to refine the chocolate cream. Berries and other types of nuts are just as suitable.

8.3 Cashew nut ice cream

Everyone likes ice cream and as a vegan having to forego such a treat just because you want to do something good for yourself and your body and the environment is not fair. The super light ice cream made from cashew nuts provides a remedy here and also tastes super delicious. The basis is healthy soy yoghurt, which can easily be replaced by other vegan yoghurt alternatives; so u. a. with coconut yogurt or cashew yogurt.

Ingredients for 2 servings

- 2 bananas

- 3 tbsp cashew puree

- 3 tbsp soy yogurt

- 1 teaspoon chopped cashew nuts

preparation

Freeze the sliced bananas for a minimum of 4 hours. Let thaw briefly and puree together with the remaining ingredients to make a creamy ice cream. Garnish with a little chopped cashew nuts and this particularly easy-to-prepare ice cream specialty can be enjoyed.

8.4 Blackberry brownies and sauerkraut

The chocolate snack from the States is also becoming more and more popular with us. It goes without saying that a good vegan alternative should not be missing. Our brownies even have that extra kick: the sauerkraut gives the delicious chocolate bites an extra juicy structure and also provides plenty of healthy vitamin C.

Ingredients for 1 baking sheet full of brownies

- 350 ml almond milk

- 85 g warm vegetable butter

- 135 g of sauerkraut

- 100 g blackberries

- 100 g coconut blossom sugar

- 1 vanilla pod

- 170 g spelled flour

- 1 packet of baking powder

- 85 g cocoa powder

- 4 tbsp almond slivers

- 5 tbsp egg substitute made from soy flour (recipe see 2.9)

- pinch of salt

preparation

Beat the warm plant butter with the coconut blossom sugar until it is really creamy and set aside for further processing. For the basic dough, whisk the flour with the baking powder, cocoa, salt, vanilla pulp, the milk and the egg substitute. Rinse the sauerkraut thoroughly with hot water and then squeeze it out as best you can and remove any excess liquid. Now the sauerkraut can be chopped into fine, thin strips. These can then be lifted under the base dough together with the sugar mass and the almond sticks. The dough prepared in this way can now be laid out on a correspondingly high baking sheet with parchment paper. Wash the blackberries and distribute them evenly on the dough and press in gently. The oven can be preheated to 160 ° C convection in advance. Once the oven has reached its temperature, the brownies take a good half an hour to finish.

8.5 Creme Brulee: creamy, creamy, good!

If you like creamy, creamy and delicious, you absolutely have to try this vegan creme brulee. Instead of animal milk and cream, a vegetable substitute is used and the vegan pudding powder provides the necessary egg substitute.

Ingredients for 4 servings

- 300 ml almond milk

- 250 ml vegan cream

- 2-mark vanilla

- 3 tbsp sugar

- 1 pack of vegan vanilla custard powder

preparation

Heat the milk, cream, pulp and sugar in a saucepan and bring to a boil. Then the pudding powder can be stirred in slowly and evenly. You can continue to stir until a creamy mass is obtained. Then this simple creme brulee is already ready and can be filled into small glasses. These are sprinkled with a thick layer of brown sugar so that they only have to be flambéed until a crisp, brown caramel coating has formed.

8.6 The classic: waffles

Whether for a birthday, as a little treat in between or for coffee with friends - waffles always go and are quick and easy to prepare. The good thing about it? They can always be served hot and fresh ... with a wide variety of delicacies such as hot cherries, vegan vanilla ice cream or just powdered sugar.

Ingredients for 4 waffles

- 125 g wheat flour

- 20 g soy flour

- 150 ml almond milk

- 35 g vanilla sugar

- 1/2 teaspoon baking powder

- 60 g vegan butter for baking

- 1 pinch of salt

preparation

Thoroughly mix wheat and soy flour, baking powder, vanilla sugar and salt together in a bowl. Melt the vegan butter so that it is liquid and stir it together with the almond milk before slowly pouring it into the dry ingredients. The dough can now be stirred until there are really no more lumps.

Bring the waffle iron to temperature, grease it with a little more butter and place a good 2 tablespoons of the batter on the iron. Close, wait, let the scent rise into your nose and a golden yellow taste pleasure is ready.

8.7 Another classic: lemon cake

Our little ones in particular love this delicious, simple, dry cake without much fanfare. With almond flour as a base, the cake even gets a very special aroma and a lot of important fiber. The soy yogurt gives the cake additional moisture, so that in the end a really delicious cake is on the table that everyone will pounce on.

Ingredients for a small lemon cake

- 300 g of wheat flour

- 60 g almond flour

- 200 g of brown sugar

- 250 g soy yoghurt (preferably lemon flavored)

- 1 tbsp baking powder

- 1 teaspoon baking soda

- 60 g vegetable margarine

- 1 tbsp lemon vinegar

- 50 ml of olive oil

- 4 teaspoons lemon zest

- 80 ml freshly squeezed lemon juice

Ingredients for the icing

- 100 g powdered sugar

- 2 tbsp freshly squeezed lemon juice

- 1 tbsp water

- 2 tbsp lemon zest

preparation

While you are taking care of the dough, the oven can be preheated to 180 ° C top / bottom heat. Also grease the cake pan in advance with a little vegan vegetable margarine and sprinkle with a wafer-thin layer of flour.

First mix the dry ingredients together. Then the liquid ones. But let the vegetable margarine melt. Now the dry ingredients can be mixed with the liquid ingredients until a smooth dough is formed. This is poured into the cake pan and baked in the oven for 40 minutes.

Before the cake can be turned over, it should definitely cool down for a good 10 minutes. During this time, the icing can already be touched. Mix the lemon juice and water together and add the powdered sugar. If the mixture is a bit too tough, just add a little more lemon juice or water - depending on the aroma you want. If the icing seems too runny, thicken with a little powdered sugar. The remaining lemon zest can be sprinkled on cake with icing as a demo. Add a dollop of vegan homemade whipped cream and enjoy it.

8.8 Small but nice: blueberry muffins

Muffins are also popular options as a small snack when traveling. But also with a cup of coffee and a good book, on a rainy Sunday afternoon, they warm our minds. These vegan muffins are a hit, especially when our cravings crave something sweet. They are ready to be enjoyed in just under half an hour.

Ingredients for 12 muffins

- 220 g of wheat flour

- 80 g almond flour

- 2 teaspoons of baking soda

- 60 g of brown sugar

- 50 ml agave syrup

- 1 overripe banana

- 200 g soy yoghurt (preferably vanilla)

- 150 g blueberries

- 60 ml almond milk

preparation

Finely mash the banana. Mix the dry ingredients together. The liquid ones too. Then mix everything except the blueberries into a smooth, slightly viscous batter. Only then carefully fold in the blueberries.

Distribute the dough evenly on 12 paper cases and bake for 20 minutes at 160 ° C convection until golden brown. For perfect enjoyment, it is best to let the finished muffins cool for half an hour. Finished!

Psst ... if you want to experiment, you can exchange the blueberries for raspberries, apricots, strawberries, nuts or chocolate drops. The basic dough tastes good and everyone can decide for themselves how the filling should be.

8.9 Cheesecake with raspberry topping

Cheesecake is just a hit! How good that we have a super, light vegan recipe ready for you that even works without cashews and tofu. Here the cheesecake tastes the way it should taste: like cheese. Nice and creamy, smooth and a pleasure for young and old. The raspberry topping gives the juicy cake an even more fruity touch.

Ingredients for the cake

- 300 g of wheat flour

- 120 g vegan vegetable margarine

- 50 ml agave syrup

- 1 teaspoon Baking powder

- 3 tablespoons water

- 1 kg soy yoghurt (preferably vanilla)

- 80 g vanilla custard powder

- 150 g liquid vegetable margarine

- 50 ml agave syrup

Ingredients for the raspberry topping

- fresh raspberries as much as you want

preparation

It is best to start by preheating the oven to 180 ° C lower / upper heat. The cake works best later when it is baked on the lowest rack.

Let's start with the preparation of the soil: To do this, knead the wheat flour with the vegetable margarine. Mix in the agave syrup, baking powder and water. If the dough is smooth, it is ready and can be placed in the greased springform pan. Make sure that the edges are also formed with a thin layer of dough.

For the cheese filling, mix the yogurt, pudding powder, agave syrup and liquid vegetable margarine with a mixer. There must be no more lumps in the filling. If so, it can be poured onto the dough. 60 minutes of baking time is sufficient. Don't be alarmed if the cake initially seems too runny and soft. If it is placed in the refrigerator to cool down, it will harden again.

For a raspberry-like delight, mash some of the berries and spread them over the cake with some of the whole berries.

8.10 tiramisu - because it's just delicious!

This recipe is twice as good: On the one hand, because it provides a simple basic recipe for a soft, fluffy sponge cake dough and, on the other hand, because it tastes really close to the real tiramisu made from mascarpone and egg yolk.

Ingredients for the sponge cake

- 220 g flour

- 250 ml of mineral water

- 170 g white sugar

- 50 ml of olive oil

- 5 g baking powder

- 8 g vanilla sugar

Ingredients for 4 servings

- 100 ml espresso

- 400 g plain soy yogurt

- 200 g cream (for recipe see 8.1)

- 3 tbsp amaretto

- 1/2 teaspoon lemon zest

Preparing the dough

Before the individual ingredients are processed into the fluffy sponge cake dough, the oven can be preheated to 160 ° C air. For the dough itself, it is best to mix the dry ingredients before kneading in the oil and mineral water. The dough should be pleasantly moist, but not sticky. Depending on the desired thickness of the base, spread the dough out on a baking sheet and bake for 20 to 30 minutes. The dough is now ready and can be processed further once it has cooled down.

Preparation of the dessert

Cut out round "cookies" from the baked sponge cake, depending on the height of the later glass and dessert shape, 2 to 3 per dessert. Boil the espresso, mix with the amaretto and set aside to cool. For the fillings, fold the cream into the yogurt and refine with the lemon zest. If you like, you can sweeten the cream with a little powdered sugar. But that is up to you.

The dessert can now be prepared. To do this, brush the "biscuits" thoroughly with the espresso-amaretto mixture from one side. Place a cookie as a base in the dessert glass and add a layer of filling. Smooth out and place the next cookie in the glass on top of the filling and spread another layer of the filling on top. At the end there is a fat layer of cocoa powder.

For the really good taste, put the dessert in the refrigerator and let it stand overnight. This allows the individual aromas to develop particularly well.

8.11 Chocolate cake with cherry notes

Everyone likes chocolate cake; especially when it is really juicy and tastes really strong like chocolate. Exactly that applies to this delicious chocolate cake, which gets an extra kick of aroma from the cherries. In addition, when choosing the ingredients, care was taken to turn a real calorie bomb into a healthier variant, without having to compromise on taste.

Ingredients for 12 pieces of cake

- 200 g spelled flour

- 100 g almond flour

- 200 g pickled sour cherries from the glass

- 150 ml almond milk

- 80 ml of cherry juice

- 150 g brown cane sugar

- 35 g baking cocoa

- 150 ml coconut oil

- 1/2 teaspoon baking soda

- 1/2 teaspoon baking powder

- 1 teaspoon vanilla powder

- 1/2 teaspoon salt

- 3 tbsp freshly squeezed lemon juice

preparation

It is best to bring the oven to temperature right at the beginning: 180 ° C bottom / top heat is perfect. The dough fits best in a springform pan with a diameter of 20 cm. Grease them with a little oil and, if you like, dust them with dark cocoa powder.

The cherries can also drip dry. But watch out: collect the liquid or juice for further processing. Because we definitely need 80 ml of cherry juice for our delicious chocolate cake.

Mix the liquids together and add the baking soda. It should start foaming a little. That's a good sign. Mix the dry ingredients in another bowl and then use a fine sieve to sprinkle into the bubbly liquid. A uniform, somewhat sticky dough will now slowly form. The dough can have a few lumps. It doesn't matter. Because they will dissolve into thin air when you bake. After draining well, the cherries can be spread on the bottom of the springform pan. Then the dough is spread over it. Smooth it out nicely and place the cake in the oven for 50 minutes. Turn off the oven and let the cake stand in the residual heat for another 30 minutes. Then let it cool for an hour at room temperature and, if necessary, sprinkle with a fine layer of powdered sugar. Whipped cream? Perfect! The recipe can be found above under 8.1

8.12 Raspberry Coconut Basil Ice Cream

When it gets hot outside and your body needs to cool down, you can pamper it with this low-fat, healthy and refreshing ice cream. Due to globalization and frozen raspberries, this delicacy can even be enjoyed all year round.

Ingredients for 4 servings

- 400 g raspberries

- 600 ml coconut milk

- 2 oranges

- 2 lemons

- 20 g fresh basil

- 1/2 vanilla pod

- 1 tbsp agave syrup

preparation

Finely grate the peel of one orange and lemon and thoroughly extract the juice from all four fruits. Scrape out the pulp of the vanilla pod and finely chop the basil. Put some leaves aside for decoration later.

Puree the raspberries in a blender with 200 ml previously frozen coconut milk, vanilla pulp, basil, agave syrup and half of the squeezed juice. Beat the remaining juice with the remaining 400 ml coconut milk until frothy. Spread the foam in bowls, serve with the ice cream and decorate the basil leaves. Serve. Enjoy. Ask for more!

9 For in between: vegan to go

Even if it is becoming increasingly easier to get something vegan while traveling and on the go, it is safest if you provide yourself with a vegan delicacy. Whether as lunch during the break, as a small energy snack in between or as food for long journeys from one place to another - you just know what you have! You just know what's in it, that it tastes good and that it supplies you with valuable nutrients. In addition, it is usually many times cheaper than an expensive vegan snack at the train station.

Vegan to go is so easy these days! You almost only want to be out and about and fill your stomach with the delicacies. Just great! Easy easy! Simply delicious!

Have fun feasting, enjoying and trying out!

9.1 Egg salad

Egg salad is delicious, but it's not vegan. But this egg salad alternative with tofu, pickles and vegan mayonnaise made from soy milk, locust bean gum and so many good spices. Try it out, imitate it and enjoy it. Best of all on a delicious slice of home-baked bread with lots and lots of grains.

Ingredients for 1 serving of salad

- 120 g tofu

- 30 g of pickles

- 1/2 bunch of chives

- 2 slices of whole wheat bread

Ingredients for the mayonnaise

- 90 ml soy milk, unsweetened

- 50 ml of olive oil

- 1 teaspoon locust bean gum (egg substitute for binding)

- 1 teaspoon vinegar

- 1/2 teaspoon mustard

- 1/2 teaspoon turmeric (egg substitute for color and binding)

- Salt, pepper to taste

preparation

Pat the tofu as dry as possible and cut into fine cubes. It is best to chop the pickles and chives very finely. The mayonnaise can now be prepared. To do this, put all the ingredients in a blender and puree until a creamy mixture is obtained. Mix a little salt and pepper for the taste and with the remaining ingredients. If you want a particularly intense egg taste, you can add a pinch of Kala Namak; an Indian salt available in health food stores, which has a particularly high sulfur content and therefore a good egg aroma. Ready, set, go! The snack for in between is ready.

9.2 Italian focaccia

Whether for long bus or train journeys or for the lunch break - if you want something delicious vegan to go for a small snack in between, our Italian focaccia is the best choice. It is also a juicy, delicious addition to summer barbecues. The dough is also ideal as a base, which can be refined with other herbs or ingredients according to your individual taste. The combination of black olives and vegan caraway cheese or paprika, thyme and rosemary is particularly tasty.

Ingredients for 4 servings

- 500 g of wheat flour

- 250 ml of lukewarm water

- 5 g dry yeast

- 1 teaspoon of sugar

- 1 teaspoon salt

- 5 tbsp olive oil

- 125 g cherry tomatoes

- 2 red onions

- 1 teaspoon of coarse sea salt

preparation

So that the yeast work well and can later develop its full effect in the dough, it is advisable to stir it with water and sugar and let it ferment for 10 minutes. Meanwhile, flour and salt can be mixed together. Now the flour mixture can be kneaded with the yeast water. Don't forget the olive oil. This makes the dough particularly smooth, soft and fluffy.

The dough should now rest for a good 60 minutes. During this time, the oven can be preheated to 200 ° C bottom heat. After the first resting phase, knead the dough again and roll it out into a flat circle. This can rest for another 30 minutes. Then you can use your finger to press small hollows into the circular dough, in which the cherry tomatoes are placed. Cut the onions into fine strips or rings and sprinkle evenly on the dough together with the sea salt. Now brush the whole thing generously with olive oil and bake in the oven for ١٥ minutes until golden brown.

9.3 Quiche with spinach and pine nuts

Whether as a delicious extra for grilling, as an intermediate course in a 5-course menu or simply to hand on the go: a piece of quiche with spinach and pine nuts is always a good choice. It is creamy, juicy and tasty. By the way, tofu is used here as an egg substitute. A self-righteous shortcrust pastry is used as the basis, the recipe of which is also listed here for the sake of completeness.

Ingredients for the shortcrust pastry

- 190 g of flour

- 80 vegan butter (as under 3.1)

- 1 teaspoon flaxseed as an egg substitute

- Pinch of salt, turmeric

- 2 tablespoons of oil for greasing the mold

Preparation of the shortcrust pastry

Mix the flour, salt and turmeric together and knead in the vegan butter, cut into small cubes. Don't forget the flax seeds and knead them into the dough as well. Once a nice, smooth lump of dough has formed, it can be shaped as a flat ball, wrapped in foil and left to rest in the refrigerator for a good 30 minutes. The flax seeds are not absolutely necessary for the production of the dough, but they make it much smoother.

The shortcrust pastry can then be rolled out to a thickness of 4-5 mm and placed in a greased dish; in such a way that, of course, the edges are also completely filled. The floor area can now be evenly perforated with a fork. This makes it easier for the resulting steam to escape and to bake the shortcrust pastry well.

Now it's up to you: For a particularly crispy result, prebake the shortcrust pastry and only fill it afterwards. But it is also easy to bake the raw dough together with the filling to make a delicious quiche. In both cases, the oven must be preheated to 200 ° C for a fan.

Ingredients for the spinach filling

- 350 g fresh spinach

- 1/2 stick of leek

- 4 spring onions

- 2 cloves of garlic

Preparing the spinach filling

Heat the oil in the pan and fry the chopped onions and leeks briefly, until the onions take on a slightly glassy color. Now the spinach can be added. Continue to simmer everything until the spinach has collapsed completely. Now it is very important that the spinach mass is freed from as much excess liquid as possible. Because if there is too much liquid, the quiche becomes mushy and disintegrates very quickly. Therefore, drain the spinach in a colander and then squeeze it out firmly in a paper towel. You will be surprised how much liquid can still be squeezed out of the spinach leaves here.

Ingredients for the tofu mixture

- 200 g tofu

- 1 tbsp soy flour

- 3 tbsp yeast flakes

- 125 g grated Parmesan (see 2.6 for a recipe)

- Salt, pepper, turmeric for seasoning

Preparing the tofu mixture

Puree the soy flour with the yeast flakes, tofu and spices and mix to a creamy mass. Mix in a good 2/3 of the parmesan and set aside the rest to sprinkle the quiches later. Mix the spinach with the tofu mixture, season to taste and season with salt, pepper and turmeric if necessary. If you find the mass too runny, 1 to 2 tablespoons of soy flour can help thicken it. If, on the other hand, the mixture is too firm, a good dash of soy cream will help. If you are satisfied with the consistency of the filling, you can put it in the mold filled with shortcrust pastry. Smooth out and sprinkle with the rest of the parmesan. Now place the quiche in the oven preheated to 200 ° C for 10 minutes. Then lower the temperature to 180 ° C and bake the quiche for a good half an hour. The exact baking time may vary depending on the oven's performance. The quiche is definitely ready when the liquid has evaporated, the filling has set and the parmesan is golden brown. Let it cool down and enjoy it up to four days later.

9.4 Coconut pleasure: Bounty vegan

One can and should sin. But better with homemade ones! So that you don't get weak when refueling at the cash register, we offer you a vegan recipe for the exotic chocolate bar, filled with juicy coconut flakes.

Ingredients for 10 bars

- 20 ml of liquid coconut oil

- 3 tbsp agave syrup

- 125 g grated coconut

- 45 g almond flour

- Vanilla, sea salt, a pinch each

Ingredients for the chocolate coating

- 125 g vegan chocolate - dark or light as you like

- 30 g cocoa butter

preparation

Heat the coconut oil with the syrup in a small saucepan until both ingredients are well melted together. Put the remaining ingredients in the pot and mix everything well. A pleasantly loose mass should be created. This can be formed into 10 bars that should be placed in the freezer to cool and set. In the meantime, the chocolate coating can be prepared. To do this, melt the chocolate in a water bath and slowly stir in the cocoa butter. Take the now hard bars out of the freezer, cover with the chocolate and let them harden again in the refrigerator. The bars are best kept in an airtight container ... and that even for up to two weeks. Unfortunately, the vegan bounty bars are way too tasty to not be eaten for two weeks.

9.5 The power ball for in between

The great thing about these energy balls is that they can be prepared particularly quickly and easily and that they can be stored in a cool place for up to a week. What that means? Make double the portion now! Because the little balls made from oat flakes, almonds and dates are also delicious. The dates provide the energy for our body. The oatmeal and almonds, on the other hand, ensure that the energy boost lasts for a long, long time.

Ingredients for up to 16 energy balls

- 50 g of oatmeal

- 70 g dried dates

- 50 g chopped almond kernels

- 20 g honey

- 2 tbsp sesame seeds

- 1/2 orange

preparation

Squeeze out the juice of half an orange and mix 2 tablespoons of it with the oat flakes to form a slightly sticky mass. Then finely puree the almonds with the pitted dates in a blender. If the mixture is too thick, a tablespoon of orange juice can be added. If you are satisfied with the consistency of the date-nut puree, this can be mixed with the softened oat flakes together with the honey. The sesame can be briefly roasted golden brown in a coated pan without oil. Then it can cool down. Little energy balls can now be gradually formed from the oatmeal, date and nut puree, which are then rolled in sesame seeds. Let the balls rest for a good hour and let them dry and the snack for on the go is ready with plenty of energy.

Psst ... if you don't like dates that much, you can exchange them for any other dried fruit. Apricots, raisins, figs, mango, pineapple, banana - everything fits, everything tastes good!

9.6 Muesli bars with the fruit

Granola bars are healthy! If they weren't so full of unnecessary sugar and preservatives. That is why it is better to dare to try homemade healthy bars here too. They taste better and you just know what's inside: a good portion of healthy fiber, healthy sweetness and lots of taste!

Ingredients for 20 bars

- 2 apples

- 1 teaspoon freshly squeezed lemon juice

- 70 g mixed nuts

- 80 g sunflower seeds

- 300 g of dried fruits

- 150 g coarse oatmeal

- 150 g of tender oat flakes

- 40 g maple syrup

preparation

Line a large baking pan thoroughly with parchment paper. Preheat the oven to 180 ° C top / bottom heat. Core, peel and finely grate the apples. Mix with the lemon juice and set aside briefly for further processing. Finely chop the whole nuts, sunflower seeds and dried fruits. Now all ingredients can be mixed together in a bowl. Knead well and distribute evenly in the baking pan. Press everything together nicely and firmly. But be careful: before the bars get too thick, take two shapes. Bake for a good 30 minutes and then cut the whole thing into bars while still warm.

Psst ... if you like, you can give the whole thing an extra kick with various spices. Cinnamon and vanilla are just as good as cocoa, gingerbread or spice biscuits.

9.7 soy steak on sandwich

If you still want to use a few slices of home-baked bread, you can conjure up a delicious soy steak sandwich for the snack. The marinade is just super delicious and a really healthy snack comes together with healthy vegetables.

Ingredients for 2 servings of marinade

- 2 tbsp mild or hot mustard

- 1 tbsp soy sauce

- 2 tbsp olive oil

- Salt, pepper, chilli flakes, herbs of Provence for seasoning

Ingredients for 2 servings of topping

- 2 soy steaks

- 250 ml vegetable stock

- 4 slices of beetroot

- 40 g spinach

- 30 g leeks

- 20 g soybeans

- Ketchup, mustard

preparation

Bring the vegetable stock to a boil and soak the soy steaks for 15 minutes. Then squeeze out the steaks well and remove as much of the liquid as possible. Mix the marinade and brush the steaks generously with it. It is best to let it soak in overnight, so you get a particularly intense aroma.

So briefly brown the steaks in the pan the next day. If you want, you can also sauté the spinach with some sliced leek. Otherwise, two slices of bread can be coated with mustard and the other two slices with ketchup. Then the seared steaks follow. Top with beetroot, soybeans and the fresh or fried spinach and leek. Pack it up, take it with you and enjoy it when you're hungry!

9.8 Fruit rolls for on hand

With the right flour, bread rolls are good sources of nutrients. With dried fruits they are even richer in valuable vitamins, minerals and fiber. A bite of our fruit roll when the energy is running low can work wonders. Therefore, it is good to have a fruit roll or two with you when you are out and about.

Ingredients for 4 rolls

- 10 g dried dates

- 10 g of dried apricots

- 10 g dried figs

- 10 g raisins

- 35 ml of water

- 10 g almonds

- 25 ml almond milk

- 120 g spelled flour

- 2 g dry yeast

- 25 g vegetable margarine

- 10 g coconut flakes

- Salt, cinnamon, vanilla powder for seasoning

preparation

Finely chop the fruit and soak in lukewarm water. Finely chop the almonds. If you want a particularly intense nut flavor, you can roast the chopped almonds in a pan. For further processing, however, these should then cool down.

Heat the almond milk in a saucepan, but do not bring to the boil. Put the flour in a bowl and activate the yeast in a small hollow with a dash of lukewarm milk. When the yeast has completely dissolved, the remaining lukewarm milk can be poured into the flour and kneaded into a dough. Don't forget the spices. Only when the dough is nice and smooth can the chopped fruits, almonds and coconut flakes be kneaded. If everything is mixed up, the dough can rest in a warm place for a good half an hour.

Then knead the dough again properly and shape into 4 even loaves. Place these on baking paper and bake in a preheated oven at 180 ° C for 20 minutes. For a particularly fluffy result, let the shaped rolls rest for another 15 minutes before baking.

Psst ... if you like, you can mix 15 g cocoa powder or alternatively 10 g chocolate flakes into the dough. Gives the fruit roll a pleasant chocolate note. Yummy!!!

9.9 falafel

This delicacy from the Middle East really doesn't get any healthier. Fully vegan and gluten-free and not even fried or baked in oil. Here you eat super healthy on the way to the next appointment.

Ingredients for 10 falafel

- 25 g walnuts

- 170 g chickpeas from the jar

- 1/2 small onion

- 1 clove of garlic

- 1/2 teaspoon baking powder

- 1/4 teaspoon caraway seeds

- 1 teaspoon lemon juice

- 10 g parsley

- 10 g coriander

- Salt to taste

Ingredients for the tahini dressing

- 30 g sesame paste

- 20 ml of water

- 1 teaspoon lemon juice

- 1 clove of garlic

- Salt to taste

Ingredients for the filling

- 1/2 bunch of mint

- 1 carrot

- 1 tomato

- 1/2 Chinese cabbage

preparation

Puree all ingredients together in the mixer on a high level. To ensure that the walnuts are finely ground, it is advisable to grind them briefly on your own beforehand. It should be as fine and smooth as possible. Shape these into small balls and, lightly flattened, place on a baking sheet. Bake at 160 ° C for 20 minutes until golden brown. To do this, it is best to turn the small flatbreads once after 10 minutes.

For the dressing, all ingredients can simply be mixed in a bowl with a fork and whipped until creamy.

Then lay out the beautiful, large, strong leaves of the Chinese cabbage as a wrap, coat with the tahini dressing, place 2 to 3 falafel on top, sprinkle with finely grated carrots, add chopped mint leaves and don't forget the chopped tomatoes. Curl up and enjoy! Just great!

9.10 Vegan cheese sticks

These vegan cheese sticks are a little cheated, because we use puff pastry from the freezer. In terms of taste, they are still great ... and sometimes it has to be quick and reaching into the chest is permitted.

Ingredients for 16 cheese sticks

- 250 g ready-made vegan puff pastry from the freezer

- 150 g cashew nuts

- 1 medium onion

- 2 cloves of garlic

- 1 tbsp olive oil

- 1 teaspoon lemon juice

- 1 tbsp yeast flakes

- Salt, pepper to taste

preparation

For optimal preparation, it is advisable to soak the cashews overnight and to take the puff pastry out of the freezer in good time to thaw. Cut the onions into fine cubes and fry them in the pan with the olive oil. Puree the soaked nuts, cloves of garlic, lemon juice and yeast flakes in a blender to a fine pulp. If the consistency is a bit too thick, a little water can be added. Season this cheese dip with salt and pepper. Spread the puff pastry evenly with the cheese mixture, cut into 4 cm wide strips and twist. Have the oven preheated to 180 ° C top / bottom heat and let the twisted cheese stick braids bake for a good ١٥ minutes. Crispy! Golden brown! Simply delicious!

9.11 gummy bears

Everyone likes fruit gums. They are also a delicious snack for in between; healthy but far from it. Especially when you look at the list of ingredients in the bag of wine gum from the supermarket: we can read artificial flavors, colorings and strange letter-number combinations here. If you want to eat health-consciously, you shouldn't stop at gummy bears, grab your apron and conjure up delicious fruit gums yourself.

Ingredients for 250 g fruit gums

- 5 g gelling agent, such as agar-agar

- 80 ml of water

- 80 g brown cane sugar

- 50 g of pureed fruits

- 50 ml fruit juice (same taste)

- 1 tbsp lemon juice

preparation

Pour 50 ml of the water into an empty jam jar and briefly stir in the 5 g gelling agent. Allow the whole thing to swell for a good 15 minutes before slowly and continuously heating it in the water bath. Bring the remaining 30 ml of water to the boil in a saucepan and stir in the sugar. Stir the jelly mass, lemon and fruit juice and fruit puree into the still warm water. Bring the whole mixture to the boil briefly and then simmer gently for another five minutes. Stir constantly. The liquid fruit gum can now be filled into appropriate shapes. If you don't have anything to hand, you can also use ice cube trays or a simple baking tray. Put it in the fridge and let it cool down.

Psst ... the fruit gums are a little softer in their consistency than you know from the gummy bears on the shelves. They also glue a little more. To avoid this, the fruit gums can simply be dusted with a little cornstarch.

10 The vegan pantry

The heart of every kitchen is the pantry. If you decide to adopt a vegan diet and lifestyle, the successful step towards it begins here. Because here it is all about mucking out, selecting, rearranging and upgrading. After all, you want to be equipped for all pleasures and appetites.

... and that is exactly what our exemplary larder cabinet makes possible. Sorted by categories, you will find below an optional selection of suitable foods that should not be missing in the pantry in a healthy vegan diet. Open the door and see for yourself! With our extensive but selected selection of useful, substantial and tasty foods, you are prepared for all eventualities and can cook one of our 100+ recipes in no time at all.

10.1 Grain and Co

Basically every type of grain is vegan and every vegan kitchen is well advised with the classic wheat flour. Nevertheless, healthy and, above all, more nutritious flour alternatives should not be missing in your vegan pantry. On the one hand, because it conjures up variety on the plate and, on the other hand, because today's wheat flour is simply not what it used to be in terms of nutritional content. Some healthy, more nutritious flour alternatives were introduced at the beginning. Anyone who has 4 to 5 different types of grain at home is definitely in a good position. After all, you can do a lot more with them than just bake bread.

Alternatives to wheat include

- Amaranth

- Spelt

- barley

- Green kernels

- oats

- millet

- Kamut

- Quinoa

- rice

- rye

Alternatives to wheat flour include

- Whole wheat flour

- Almond flour

- Buckwheat flour

- Coconut flour

- Rice flour

- Soy flour

- Chickpea flour

10.2 Egg alternatives

Eggs have different functions in the preparation of various dishes. Fortunately, there are numerous alternatives that can perform certain functions. We covered this extensively in Chapter 1.

It is therefore advisable to have some of the egg substitute alternatives in stock in a vegan pantry. These are among others

- oatmeal

- linseed

- Chia seeds

- Locust bean gum

- Tomato paste

- Potato-,

- Corn or

- Tapioca starch

- Egg substitute powder (see recipe above)

- tofu

- Kala Namak turmeric

- Chickpea flour

- Aquafaba

10.3 Milk, yoghurt, cheese and co

Milk and products made from it appear in one form or another in almost every dish.

But there are plenty of alternatives.

The following milk alternatives are available:

- soy milk

- Rice milk

- Coconut milk

- Oat milk

- Spelled milk

- Almond milk

- Hazelnut milk

- Lupine milk

- Macadamia milk

- Hemp milk

The following are suitable as a yogurt substitute:

- Soy yogurt

- Coconut yogurt

- Cashew yogurt

- Lupine yogurt

- Almond yogurt

Vegan cheese can be made from:

- soy

- Tempeh

- Cashew

10.4 Vegetables and fruits

... are the vegan products that are simply part of it. After all, they make up the main part of the diet.

Even more: they actually make up our diet.

Therefore, your pantry should always be well stocked with a selection of seasonal fruits and vegetables.

Variety is important ... not only for the taste, but also for our body. After all, every fruit and every vegetable provides us with different vitamins, minerals and fiber.

You can trust the power of our regional fruits and vegetables. It doesn't have to be superfoods from the other end of the world.

10.5 Nuts and Seeds

... should be available in all possible shapes and types in the vegan pantry; Above all, because many nuts are turned into flour and can therefore be used for baking. On the other hand, because some nuts can also be used to make cheese. In addition, they are high in fiber and fatty acids that help our bodies stay healthy and fit.

Delicious nuts, kernels and seeds for the pantry:

- Hazelnuts

- Walnuts

- Macadamia nuts

- Cashew nuts

- Brazil nuts

- Pecans

- peanuts

- Pistachios

- Almonds

- Pumpkin seeds

- Pine nuts

- Sunflower seeds

- sesame

- linseed

- Chia seeds

10.6 Healthy fats

Mostly it is sunflower or rapeseed oil that ends up in our pan and in the salad. There are much richer and healthier alternatives.

Basically, there should always be a full bottle of linseed,  olive  and coconut oil  in the vegan pantry. Our recommendation: Use linseed oil for a healthy portion of omega 3 for cold dishes such as muesli, smoothies etc., never heat them and put them in the refrigerator when opened. Olive oil is suitable for warm dishes and salads, preferably cold-pressed extra virgin olive oil, which is the richest, but must also not get too hot. Coconut oil, on the other hand, can be safely used for frying and heating.

Other healthy fats include:

- Hemp oil

- Soybean oil

- sesame oil

- peanut oil

10.7 Meat substitutes

When it comes to a well-balanced vegan diet, the vegan pantry can remain free of meat substitute products. With a variety of vegetables, fruits, nuts and grains, every vegan can cover his or her necessary nutrients. Sometimes meat-free alternatives are quite nice and the meat-free vegan substitute products for sausage, schnitzel and co in the supermarket will certainly help.

"Real" alternatives for your vegan larder include:

- Mushrooms

- Green kernels

- all kinds of beans, lentils and peas

- Tempeh

- tofu

- lupine

- Seaweed

10.8 Alternatives to sweetening

Even white sugar is no longer what it used to be.

Although it is vegan, there are still healthier alternatives. If you want to live and eat health-consciously as well as vegan, you should also pay attention to the source of sugar.

Here nature gives us good healthy options such as:

- Agave syrup

- Maple syrup

- Stevia

- Erythritol

- Coconut blossom sugar

- Rice syrup

One of these alternatives should definitely be available in the pantry.

10.9 sweets

The best way to be on the safe side here is to use those sweets that have been awarded a V-Label. Otherwise it will be difficult to find your way through the jungle of E numbers. For a brief overview:

You should avoid sweets with the numbers:

- E 120

- E 542

- E 631

- E 901

- E 904

- E 913

- E 921

So? Better to do it yourself ;-)

10.10 beverages

The same applies to drinks as with sweets. Even with juice, wine and beer, animal products can be used to color or clarify the drink. Only one of the V-labels can be trusted here.

Otherwise, a vegan pantry should be well stocked with plenty of fresh fruit and vegetables to prepare delicious smoothies.

Tea, coffee, and water are the best options if you want to eat a healthy vegan diet.

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