Table of Contents

introduction

Why vegan

The difference to veganism

Where does the veganism trend come from?

Spread across the world

The pros and cons of going vegan

The basics

Veganism meets alternative forms of nutrition

Ask? Basics about this book

Bonus: Our world of vegan recipes

Nutritious vegan breakfast

Recipe # 1: coconut pudding

Recipe # 2: spice pancakes with orange

Recipe # 3: fake scrambled veggies

Recipe # 4: colorful fruit salad

Recipe # 5: chia pudding with berries

Recipe # 6: Vegan Porridge

Recipe # 7: Vegan Quark with Mango

Recipe # 8: vegan granola without sugar

Recipe # 9: French toast

Recipe # 10: banana and mocha spread

Recipe # 11: millet and fruit pulp

Recipe # 12: vegan omelette

Recipe # 13: Wrong Egg Salad

Recipe # 14: Smoothie Bowl with Berries

Recipe # 15: Banana, Jam, and Peanut Butter Sandwich

Recipe # 16: flaxseed pudding

Recipe # 17: Delicious almond butter

Recipe # 18: grilled vegetable sandwich

Recipe # 19: Baked Oatmeal

Recipe # 20: zucchini oatmeal (sugar-free)

Recipe # 21: breakfast scones

Recipe # 22: quinoa with chocolate and coconut

Recipe # 23: Homemade Blueberry Jam

Recipe # 24: blueberry coconut rice pudding

Recipe # 25: Pumpkin Porridge

Lavish vegan lunch

Recipe # 1: mushroom soup

Recipe # 2: colorful vegetable noodles

Recipe # 3: coconut curry with chickpeas

Recipe # 4: mushroom burger with walnuts

Recipe # 5: carrot spaghetti in tahini sauce

Recipe # 6: pasta with spinach sauce

Recipe # 7: minestrone

Recipe # 8: vegan sushi

Recipe # 9: spaghetti savory

Recipe # 10: Asian noodles

Recipe # 11: Moroccan Vegetable Pot

Recipe # 12: pasta with tomato and nut sauce

Recipe # 13: fried pointed cabbage

Recipe # 14: lentil pasta

Recipe # 15: konjac berry pasta

Recipe # 16: Petrel pesto with vegetable noodles

Recipe # 17: baby pak choy with tofu and shiitake mushrooms

Recipe # 18: kale soup

Recipe # 19: Mushroom Schnitzel with Potato and Cucumber Salad

Recipe # 20: bulgur pilaf with vegetables

Recipe # 21: wok with broccoli and tofu

Recipe # 22: fake goulash

Recipe # 23: tomato and tofu pans

Recipe # 24: coconut-coated tofu with savoy cabbage

Recipe # 25: Falafel Noodle Bowl

Recipe # 26: vegetable couscous pan

Recipe # 27: kohlrabi ragout

Recipe # 28: packet of vegetables

Recipe # 29: stuffed peppers

Recipe # 30: wrap rolls

Recipe # 31: Roasted Chanterelles with Potatoes

Recipe # 32: "Indian style" crêpes

Recipe # 33: Steamed Cauliflower

Recipe # 34: lentil noodles with turmeric

Recipe # 35: Pan-fried Mediterranean vegetables

Recipe # 36: lentil pot

Recipe # 37: blueberry rice

Recipe # 38: cheese macaroni

Recipe # 39: Baked Tomato, Spinach and Squash

Recipe # 40: Chickpea Stew

Recipe # 41: Tofu and Broccoli Pan

Recipe # 42: delicious fried vegetable rolls

Recipe # 43: Baked Sweet Potatoes

Recipe # 44: Asian cauliflower curry

Recipe # 45: Cabbage Rolls with Quinoa

Recipe # 46: vegetable pasta with hummus sauce

Recipe # 47: Stuffed tomatoes with local herbs

Recipe # 48: couscous with vegetables

Recipe # 49: corn wafers with artichoke cream

Recipe # 50: fake hollandaise sauce

Recipe # 51: hash browns

Recipe # 52: stuffed eggplant

Recipe # 53: "Indian style" kale and carrots

Recipe # 54: Pumpkin Ratatouille

Recipe # 55: oat burgers

Light for the vegan evening

Recipe # 1: fresh fennel salad

Recipe # 2: Italian bread salad

Recipe # 3: pumpkin salad with lentils

Recipe # 4: fake tuna salad

Recipe # 5: hummus tomato basil

Recipe # 6: tomato and asparagus salad

Recipe # 7: rice salad with beans

Recipe # 8: pineapple salad with carrots

Recipe # 9: fennel salad with lentil topping

Recipe # 10: pomegranate and pearl barley salad

Recipe # 11: Mexican Style Noodle Salad

Recipe # 12: red cabbage salad

Recipe # 13: filling bread salad

Recipe # 14: Layered Salad

Recipe # 15: Classic White Cabbage Salad

Recipe # 16: Baked Beetroot

Recipe # 17: "Wrong Scrambled Eggs" with Tofu

Recipe # 18: Spring Potato Salad

Recipe # 19: mushroom salad

Recipe # 20: Vegetable Pasta Salad

Recipe # 21: tomato soup

Recipe # 22: beetroot breads

Recipe # 23: fried mini peppers

Recipe # 24: Cauliflower with Lentils and Korma Tofu

Recipe # 25: Spelled Salad with Brussels Sprouts

Recipe # 26: spinach salad garnished with sesame seeds

Recipe # 27: Green Beans with Peanuts

Recipe # 28: Refined Green Salad

Recipe # 29: Tuscany Bean Salad

Recipe # 30: Fennel Salad with Pears

Feasting is also vegan

Recipe # 1: Chocolate ice cream with a South Sea flair

Recipe # 2: avocado ice cream with mint

Recipe # 3: Fresh lemon balm sorbet with strawberries

Recipe # 4: apple compote

Recipe # 5: melon balls in champagne granite

Recipe # 6: Chocolate Mousse

Recipe # 7: raspberry balls with coconut

Recipe # 8: Grilled Fruits

Recipe # 9: berry punch

Recipe # 10: tapioca cream

Recipe # 11: coconut jelly with strawberries

Recipe # 12: fruit packs

Recipe # 13: papaya carpaccio

Recipe # 14: chocolate pudding

Recipe # 15: banana split

Recipe # 16: panna cotta with strawberry sauce

Recipe # 17: caramel apples

Recipe # 18: Vanilla Crunch Trifle

Recipe # 19: rice pudding with fruit salad

Recipe # 20: banana on a stick

Recipe # 21: Fine waffles with wine compote

Recipe # 22: Apple Bread Muffins

Recipe # 23: apricots for snacking

Recipe # 24: apple crumble

Recipe # 25: Frozen Banana Bites

Recipe # 1: pecan and banana bread

Recipe # 2: rhubarb slices

Recipe # 3: marzipan cookies

Recipe # 4: chestnut cake

Recipe # 5: chocolate talons

Recipe # 6: tomato bread

Recipe # 7: baguette bread

Recipe # 8: gingerbread cookies

Recipe # 9: chia seed croissants with poppy seeds

Recipe # 10: stick bread (ideal for the campfire)

Recipe # 11: apple muffins

Recipe # 12: Vegan Burger Buns

Recipe # 13: almond cake

Recipe # 14: Chocolate Nut Cake

Recipe # 15: vegan cheesecake

Recipe # 16: Christmas fruit cake

Recipe # 17: jam cookies

Recipe # 18: Apple Pockets with Ginger

Recipe # 19: marble cake

Recipe # 20:

Recipe # 21: peach tartlets

Recipe # 22: Covered Apple Pie

Recipe # 23: tofu brownies

Recipe # 24: mirabelle cake

Recipe # 25: blueberry cheesecake

Smoothies for in between

Recipe # 1: blueberry smoothies with coconut

Recipe # 2: Hulk smoothie

Recipe # 3: carrot smoothie drink

Recipe # 4: soy and tomato smoothie

Recipe # 5: strawberry smoothie with soy

Recipe # 6: pear smoothie with lamb's lettuce

Closing word

Vegan cookbook

Lose weight healthily and feel good with 166 fantastic vegan recipes - vegan nutrition made easy

Author: Evan John

Table of Contents

introduction

Why vegan

The difference to veganism

Where does the veganism trend come from?

Spread across the world

The pros and cons of going vegan

The basics

Veganism meets alternative forms of nutrition

Ask? Basics about this book

Bonus: Our world of vegan recipes

Nutritious vegan breakfast

Recipe # 1: coconut pudding

Recipe # 2: spice pancakes with orange

Recipe # 3: fake scrambled veggies

Recipe # 4: colorful fruit salad

Recipe # 5: chia pudding with berries

Recipe # 6: Vegan Porridge

Recipe # 7: Vegan Quark with Mango

Recipe # 8: vegan granola without sugar

Recipe # 9: French toast

Recipe # 10: banana and mocha spread

Recipe # 11: millet and fruit pulp

Recipe # 12: vegan omelette

Recipe # 13: Wrong Egg Salad

Recipe # 14: Smoothie Bowl with Berries

Recipe # 15: Banana, Jam, and Peanut Butter Sandwich

Recipe # 16: flaxseed pudding

Recipe # 17: Delicious almond butter

Recipe # 18: grilled vegetable sandwich

Recipe # 19: Baked Oatmeal

Recipe # 20: zucchini oatmeal (sugar-free)

Recipe # 21: breakfast scones

Recipe # 22: quinoa with chocolate and coconut

Recipe # 23: Homemade Blueberry Jam

Recipe # 24: blueberry coconut rice pudding

Recipe # 25: Pumpkin Porridge

Lavish vegan lunch

Recipe # 1: mushroom soup

Recipe # 2: colorful vegetable noodles

Recipe # 3: coconut curry with chickpeas

Recipe # 4: mushroom burger with walnuts

Recipe # 5: carrot spaghetti in tahini sauce

Recipe # 6: pasta with spinach sauce

Recipe # 7: minestrone

Recipe # 8: vegan sushi

Recipe # 9: spaghetti savory

Recipe # 10: Asian noodles

Recipe # 11: Moroccan Vegetable Pot

Recipe # 12: pasta with tomato and nut sauce

Recipe # 13: fried pointed cabbage

Recipe # 14: lentil pasta

Recipe # 15: konjac berry pasta

Recipe # 16: Petrel pesto with vegetable noodles

Recipe # 17: baby pak choy with tofu and shiitake mushrooms

Recipe # 18: kale soup

Recipe # 19: Mushroom Schnitzel with Potato and Cucumber Salad

Recipe # 20: bulgur pilaf with vegetables

Recipe # 21: wok with broccoli and tofu

Recipe # 22: fake goulash

Recipe # 23: tomato and tofu pans

Recipe # 24: coconut-coated tofu with savoy cabbage

Recipe # 25: Falafel Noodle Bowl

Recipe # 26: vegetable couscous pan

Recipe # 27: kohlrabi ragout

Recipe # 28: packet of vegetables

Recipe # 29: stuffed peppers

Recipe # 30: wrap rolls

Recipe # 31: Roasted Chanterelles with Potatoes

Recipe # 32: "Indian style" crêpes

Recipe # 33: Steamed Cauliflower

Recipe # 34: lentil noodles with turmeric

Recipe # 35: Pan-fried Mediterranean vegetables

Recipe # 36: lentil pot

Recipe # 37: blueberry rice

Recipe # 38: cheese macaroni

Recipe # 39: Baked Tomato, Spinach and Squash

Recipe # 40: Chickpea Stew

Recipe # 41: Tofu and Broccoli Pan

Recipe # 42: delicious fried vegetable rolls

Recipe # 43: Baked Sweet Potatoes

Recipe # 44: Asian cauliflower curry

Recipe # 45: Cabbage Rolls with Quinoa

Recipe # 46: vegetable pasta with hummus sauce

Recipe # 47: Stuffed tomatoes with local herbs

Recipe # 48: couscous with vegetables

Recipe # 49: corn wafers with artichoke cream

Recipe # 50: fake hollandaise sauce

Recipe # 51: hash browns

Recipe # 52: stuffed eggplant

Recipe # 53: "Indian style" kale and carrots

Recipe # 54: Pumpkin Ratatouille

Recipe # 55: oat burgers

Light for the vegan evening

Recipe # 1: fresh fennel salad

Recipe # 2: Italian bread salad

Recipe # 3: pumpkin salad with lentils

Recipe # 4: fake tuna salad

Recipe # 5: hummus tomato basil

Recipe # 6: tomato and asparagus salad

Recipe # 7: rice salad with beans

Recipe # 8: pineapple salad with carrots

Recipe # 9: fennel salad with lentil topping

Recipe # 10: pomegranate and pearl barley salad

Recipe # 11: Mexican Style Noodle Salad

Recipe # 12: red cabbage salad

Recipe # 13: filling bread salad

Recipe # 14: Layered Salad

Recipe # 15: Classic White Cabbage Salad

Recipe # 16: Baked Beetroot

Recipe # 17: "Wrong Scrambled Eggs" with Tofu

Recipe # 18: Spring Potato Salad

Recipe # 19: mushroom salad

Recipe # 20: Vegetable Pasta Salad

Recipe # 21: tomato soup

Recipe # 22: beetroot breads

Recipe # 23: fried mini peppers

Recipe # 24: Cauliflower with Lentils and Korma Tofu

Recipe # 25: Spelled Salad with Brussels Sprouts

Recipe # 26: spinach salad garnished with sesame seeds

Recipe # 27: Green Beans with Peanuts

Recipe # 28: Refined Green Salad

Recipe # 29: Tuscany Bean Salad

Recipe # 30: Fennel Salad with Pears

Feasting is also vegan

Recipe # 1: Chocolate ice cream with a South Sea flair

Recipe # 2: avocado ice cream with mint

Recipe # 3: Fresh lemon balm sorbet with strawberries

Recipe # 4: apple compote

Recipe # 5: melon balls in champagne granite

Recipe # 6: Chocolate Mousse

Recipe # 7: raspberry balls with coconut

Recipe # 8: Grilled Fruits

Recipe # 9: berry punch

Recipe # 10: tapioca cream

Recipe # 11: coconut jelly with strawberries

Recipe # 12: fruit packs

Recipe # 13: papaya carpaccio

Recipe # 14: chocolate pudding

Recipe # 15: banana split

Recipe # 16: panna cotta with strawberry sauce

Recipe # 17: caramel apples

Recipe # 18: Vanilla Crunch Trifle

Recipe # 19: rice pudding with fruit salad

Recipe # 20: banana on a stick

Recipe # 21: Fine waffles with wine compote

Recipe # 22: Apple Bread Muffins

Recipe # 23: apricots for snacking

Recipe # 24: apple crumble

Recipe # 25: Frozen Banana Bites

Recipe # 1: pecan and banana bread

Recipe # 2: rhubarb slices

Recipe # 3: marzipan cookies

Recipe # 4: chestnut cake

Recipe # 5: chocolate talons

Recipe # 6: tomato bread

Recipe # 7: baguette bread

Recipe # 8: gingerbread cookies

Recipe # 9: chia seed croissants with poppy seeds

Recipe # 10: stick bread (ideal for the campfire)

Recipe # 11: apple muffins

Recipe # 12: Vegan Burger Buns

Recipe # 13: almond cake

Recipe # 14: Chocolate Nut Cake

Recipe # 15: vegan cheesecake

Recipe # 16: Christmas fruit cake

Recipe # 17: jam cookies

Recipe # 18: Apple Pockets with Ginger

Recipe # 19: marble cake

Recipe # 20:

Recipe # 21: peach tartlets

Recipe # 22: Covered Apple Pie

Recipe # 23: tofu brownies

Recipe # 24: mirabelle cake

Recipe # 25: blueberry cheesecake

Smoothies for in between

Recipe # 1: blueberry smoothies with coconut

Recipe # 2: Hulk smoothie

Recipe # 3: carrot smoothie drink

Recipe # 4: soy and tomato smoothie

Recipe # 5: strawberry smoothie with soy

Recipe # 6: pear smoothie with lamb's lettuce

Closing word

introduction

Nowadays, more and more people are talking about sustainability, CO2 reduction and a healthy lifestyle in general. People are becoming more and more aware of their environment and, above all, of themselves. And that's just as well.

It is true that if you want to change something, you have to start with yourself. What could be more natural than to think about your eating habits?

Why vegan

There are some good reasons to be vegan. In the end, you have also decided to go this way. Your decision was certainly not made on a whim, but was well thought out by you. There are probably many little things that led you to take the vegan step. However, these many little things can be divided into three categories.

Living vegan for animal welfare

No animal has to be killed these days. We sew our clothing mainly from vegetable or synthetic fabrics. The range of fruit, vegetables and meat substitute products is plentiful and offers you varied dishes for your menu.

Many people are unaware of how animals are tortured for our consumption and suffer throughout their lives. Or they just don't care.

In factory farming, animals are useful products, not living beings with feelings. In this way, the chickens in the battery are cut off half of their beaks when fully conscious, so that they cannot injure themselves. But the roosters are getting worse. Do you know the term “chickshredding”? Male chicks enter the chopper fully conscious. And why? They do not lay eggs and for this reason are of no use. After this process was secretly filmed by animal rights activists and posted on the Internet, it spread like wildfire through all the media. A law banning such methods has been called for. But " chick shredding " is still legitimate today. And why? Because it's cheaper than other alternatives.

In the mass breeding of pigs and cattle, the "goods" are castrated without anesthesia. They suffer from fear of death and months of torment until they are sufficiently fattened. Then they are crammed into a truck, with no water or feed, straight to the slaughter. In their short life they were never allowed to go out into the pasture, breathe fresh air or see the sun.

Of course there are also farmers who specialize in animal welfare. Here the animals get enough space to live, good food and loving treatment. But that has its price. Unfortunately, only a few are willing to pay this price as long as it can be cheaper.

Animals are endangered by human consumption not only on land but also in water. Modern fishing is to blame for the overfishing of our waters and seas. There are not enough offspring to satisfy our hunger. Dolphins also get caught in the nets, which die miserably and are sometimes even "recycled" in the products.

Of course there are animal welfare organizations that are involved and laws that have to take effect. But a lot happens behind the back of the law.

You don't care what all these animals have to go through. That's why you chose a vegan life.

Living vegan for the environment

In the modern “animal factories” everything the animal has to offer is really used and turned into money. Without consideration for the animals, but also without consideration for our nature. The fact is that factory farming uses a lot of drinking water. The water is used for the production of food as well as drinking and cleaning water for millions of " meat suppliers ".

But that's not all. The animals bred for our consumption, for example, in the United States of America alone produce 39,000 kilos of excrement per second, which flow into our soils and groundwater. That is 130 times more than all of humanity on earth produces. This enormous mass only in the USA. What about the rest of the world then?

The generations of our children and grandchildren will have to grapple with the consequences of factory farming. But you know that there can be another way. We only have this one planet to leave for our children. It is important to protect him. You can do this actively by following a vegan diet.

Living vegan for you

Those who consume a lot of meat have a higher risk of heart attacks than people who completely avoid meat. The researchers Dr. Dean Ornish and Dr. Caldwell Esselstyn advised their patients not to consume meat and in this way were even able to reverse diseases of the heart. The patients were made " heart attack resistant " by lowering their cholesterol level to 150. Because with this value a heart attack with fatal consequences has never been proven.

Furthermore, people who consume animal products are also at risk in other areas. For example, the risk of cancer increases to 40%. Physical complaints and illnesses such as obesity, diabetes, appendicitis, arthritis, osteoporosis and even strokes occur more frequently than in people who avoid animal foods.

What you might not know either: Meat contains significantly more chemicals and pesticides than vegetable products. Because the animals are given a lot of medication to prevent them from getting sick, and they usually consume injected food. The so-called stables are also cleaned with toxic chemicals, which the animals also take in. The chemical concentration is on average 14 times higher than in plants.

Do you love yourself and want only the best for your body and your health? Avoiding meat and animal products is one way of living healthy.

The difference to veganism

Many people, including you, are not entirely clear about the difference between vegetarianism and veganism. But actually it's quick and easy to explain.

vegetarianism

The vegetarian completely renounces meat, but eats animal products such as eggs, milk, cheese, quark or honey. In the area of vegetarianism, various forms have emerged over time, which one can follow.

The flexitarian

Actually, this kind of vegetarianism is not 100% one of them. This is why the flexitarian is jokingly referred to as a “vegetarian without stamina”. He eats meat every now and then, but only of good quality. This means that the meat must not come from factory farming, but from verified organic farmers. Otherwise he is mostly only vegetarian. How often meat can be eaten during the week is, as always, in the eye of the beholder.

The semi-vegetarian

This contemporary does without red meat like beef and pork, but poultry and fish are on his menu.

The ovo vegetarian

His breakfast egg is on the table, but milk and dairy products such as quark and cheese are taboo, as is meat, fish and poultry.

Lacto vegetarian

Milk and milk products are allowed on his menu. He doesn't touch eggs, meat, fish or poultry.

The lacto-ovo-pesce vegetarian

He does not eat meat and poultry, but instead eats animal products and fish.

Ovo-lacto vegetarians

Only animal products are on his menu because he completely dispenses with meat, fish and poultry.

So the vegetarian is not very consistent as you can see. He cannot or does not want to do without meat and animal products completely.

Veganism

However, things look different with vegans. In contrast to the vegetarian, the vegan eats purely plant-based.

People who not only eat vegan, but also live vegan, really do without anything made from animals. You won't find a real leather sofa, sweater made of sheep's wool or gummy bears with animal gelatine in a vegan household. Neither are feather pillows or cosmetics that do not do without animal testing.

A subspecies of the vegan is the fruitarian, who only eats seeds, nuts and fruits. This form is quite strict, because the fruitarian does not want to damage the plants he wants to eat. Often there is only windfall on the table that he collects himself. Vegetables are usually not possible because the root or the tuber (for example with potatoes or carrots) is eaten here. In the eyes of the frutarian the plant would be destroyed.

Another strict subspecies is the raw foodist, who does not cook plants, but only eats them in their natural state.

Where does the veganism trend come from?

The trend to eat meatless is not an invention of modern times. Because even in ancient times there are records of people who did not eat any meat. Come on a little journey through time. You'll be surprised.

Around 600 BC The first vegans lived. For the Greek Orphics there were philosophically and religiously motivated reasons to forego meat. They believed in the reincarnation of the soul, which could be reborn in both a human and an animal. Pythagoras and his followers, the Pythagoreans, had a very similar view of the wandering of the soul and also a vegan diet. Pythagoras also believed in karma. He was of the opinion that whatever suffering humans do to animals would come back to them.

Jainism also spread in India in the same century. The followers of this religion consistently rejected violence against any living being. Both animals and plants should not die for survival. Even today in Buddhism and Hinduism, a vegan or vegetarian diet is crucial for the harmony of body and soul. Even Buddha once said: “All living beings, large or small, two-legged or four-legged, in water or on land, have the right to live. We humans are not allowed to harm other living beings. "

Veganism was forgotten after the fall of antiquity. The majority of the population preferred meat; it was in great demand. Leonardo Da Vinci was probably the most famous vegetarian of his time. He thought people who liked to eat a lot of meat were cruel.

The Vegetarian Society was founded in England in the 19th century and has continued to this day. In 1850 America followed the British model and the American Vegetarian Society was founded.

The Germans did not remain idle either. Theodor Hahn, an alternative practitioner and pharmacist, recognized the health benefits of a meat-free diet and treated his patients in this way. Seven years later, the “Association for a Natural Way of Life” was founded, which is known today under the name ProVeg. At that time, it was mainly a matter of giving up meat, but not animal products. The vegan movement was formed in England, where the Vegan Society split off from the Vegetarian Society in 1944. The term “vegan” was created by the founder Donald Watson himself to distance himself from normal vegetarianism.

Since then, veganism has spread to the rest of the world. The first cookbooks appeared around 1946 and contained the first creative, vegan recipes of that time.

Spread across the world

If you believe the studies, veganism is spreading faster and faster worldwide. The ProVeg association counts 10% of the German population among the vegetarians, of which around 3% are vegan. This makes Germany the front runner in Europe. In Spain, Belgium or France, only 2% of the population are vegetarian, a very small proportion of them vegan.

The USA and England are also quite remote with 4% vegetarians in the population. Meat is clearly still preferred here.

India is at the top worldwide. A whopping 40% of the population here are vegetarians. The reason for this lies in the history, religion and philosophy of the people who live there. In 2014 there was even a small sensation. The Jain monks of the city of Palitana went on hunger strike to prevent animals from being slaughtered and meat and eggs to be sold. Any violation of this will be severely punished. This makes this city the first purely vegetarian city in the world.

The pros and cons of going vegan

Like many others before you, you have decided for yourself that a vegan lifestyle is the way to go. This is commendable and veganism has some benefits for you and your body.

The advantages

A particularly positive aspect is that you eat fewer calories but healthier foods. Vegan products are full of magnesium, vitamin C and vitamin E, folic acid, healthy carbohydrates and fiber. This gives you the opportunity to lose a little weight without a special diet. And in all honesty, there's nothing wrong with losing a few tiny love handles, is there?

You save real money. Because meat and other animal foods are usually expensive, while seasonal vegetables and fruits are easy on the wallet.

If you consume less fat and calories, but more vitamins, you will get significantly less sick. As already mentioned, the risk of some diseases is reduced to a minimum.

The disadvantages

Unfortunately, a vegan lifestyle doesn't just bring you benefits. There are also disadvantages that need to be mentioned here for the sake of completeness.

Some scientists believe that the vegan diet can lead to a deficit of certain nutrients. These include protein, calcium, iron, zinc, iodine, vitamin D and vitamin B12. However, this deficit can be compensated for by various dietary supplements or the right foods.

Vegan diets can also be unhealthy. Refined sugar is also vegan, which can easily tempt you to grab something sweet again.

Switching to a completely vegan diet is not that easy. Because just reaching for the shelf in the supermarket doesn't work anymore. Mindfulness when shopping and when choosing food is required.

But do not let the disadvantages listed above dissuade you from your project. Because, by and large, the benefits of being vegan outweigh the benefits. Not only for you and your body, but above all for our animals and the environment. What is good for them will also be good for you.

The basics

Sure, those who live vegan are not allowed to consume any animal products. We have already learned that much. Doesn't seem particularly difficult, does it?

Unfortunately, there are some pitfalls with the basics. Because animal products are often hidden in finished products. It is particularly difficult for beginners to find out what can be bought and what must be banned from the kitchen.

That is why we have put together a list that gives you a brief overview of the foods that you absolutely have to have in your refrigerator and which you should banish immediately.

Food You Can Eat

Of course, fruits and vegetables are among the foods that you shouldn't be without. They are the basic ingredients for lots of delicious dishes in our cookbook.

You will mainly need vegan margarine for baking and cooking, but margarine is also suitable as a spread.

Jam made with pectin instead of gelatin is allowed.

Soy or plant-based drinks are great for a nutritious breakfast.

Seitan or tofu can be used in many ways. You can use them to make vegan delicacies from dishes that contain meat.

Homemade bread - here you can be sure that all ingredients are vegan.

Grains like couscous or quinoa spice up your salad and are perfect side dishes.

Under no circumstances should you go without legumes such as lentils or peas. They provide important nutrients.

You can ingest seeds and nuts without remorse.

You can also pack pasta made from durum wheat semolina or rice in your pantry.

Coconut milk is wonderfully suitable for soups or Asian curries.

Tomatoes in all varieties, also canned chunks or strained.

Also pickled vegetables such as corn or pickles, allowed in your pantry.

You don't have to do without flour, baking powder, sugar and vanilla sugar, dry yeast and cocoa powder for baking. These ingredients are also vegan.

All spices and herbs that you can use to refine your dishes are allowed to stay.

You have to do without that

Obviously, as a vegan, you have to completely avoid meat, fish and poultry. This includes not just pure meat, but really everything that contains meat, such as Maultaschen or pastries that are filled with meat.

Seafood is also a living being and therefore not vegan.

Milk and dairy products need to disappear from your kitchen too. This includes cheese as well as quark, yogurt, cream or cream cheese. But things like milk powder, some sauces and dips, protein shakes and chocolate are now taboo too.

Even the popular breakfast egg and everything that is made with eggs will no longer come into your home.

There are also ingredients in products that you don't assume may be animal-derived or made. This includes gelatin found in gummy bears, some colorings, animal fats and also honey.

Food that is vegan, but which you should still avoid as much as possible

We don't necessarily have to add extra fats and oils because they have no nutrients. What our body really needs in terms of fat can be provided by a handful of seeds or nuts. Above all, you should avoid palm oil or palm fat, because these are also to be viewed critically for ecological reasons.

Refined sugar is bad for you and your body in bulk. There are plenty of other, better ways to satisfy your sweet tooth.

You should also avoid preservatives and flavor enhancers.

Vegan shopping in the supermarket

As a vegan, you will often reach your limits when shopping. Because in some foods that you would never expect, animal products or even meat are hidden. But should you therefore completely avoid processed products?

Fortunately for you, the range of designated vegan foods has been quite diverse in recent years. You are sure to find one or two shelves with vegan products in your favorite supermarket that you can help yourself to. Otherwise you can also find what you are looking for with the organic offers. Many products here are also vegan.

It is of course easiest if you do not buy ready-made products, but prepare your own food. Plan out your meal plan for the week and write a list before you go to the grocery store. So you know exactly what you need for yourself.

However, if you are a spontaneous buyer, you can also stick to the “take 5 formula”. This means that you put something from all 5 food groups in your shopping cart.

These are:

Group 1:

vegetables

Group 2:

Fruits (fresh fruit always goes in between)

Group 3:

Whole grains, potatoes or even rice

Group 4:

Proteins, including legumes, meat substitutes, plant milk, vegan yogurts

Group 5:

Oils in the form of nuts

If you stick to this formula, you will always have enough and the right thing in the fridge. So you won't be tempted to buy the wrong thing.

Veganism meets alternative forms of nutrition

Eating vegan is in and of itself a step in the right direction, especially when it comes to our environment and your health. Despite everything, it does not prevent your fat deposits from multiplying further. Because some foods that are vegan and that you can eat are bad for you too.

Another change in diet would be an option here to lose those pounds again. But are these alternative forms of nutrition compatible with veganism at all?

Veganism and a sugar-free diet

You've probably heard that excess sugar can be bad for your body, haven't you? And that's right too. Too much of the refined sugar will make you sick in the long run. Because your insulin level rises quickly due to the high sugar consumption, but also falls again just as quickly. That always leads to food cravings. Which means you are putting on weight. But obesity is not the only problem. Much worse are diseases such as diabetes, cardiovascular disorders and cancer, which can be triggered by excessive sugar consumption.

As a vegan, do you want to do without sugar? This is not a problem. Because veganism works pretty well without sugar. All sorts of sugar substitutes can be found in nature and fruit contains a lot of natural fructose, which your body can use much better than the usual table sugar.

You can also replace sugar with the artificially produced erythritol. However, it is important that you pay attention to the nutritional information when shopping for manufactured foods. Or even better, just cook yourself with lots of fresh ingredients. Here in this cookbook you will find some suggestions, without any sugar.

Veganism and low carb

As a vegan, you already do without meat and animal products. Now should you also give up the carbohydrates that are loved by everyone? No bread, rolls or other baked goods? Well, if you are overweight or want to lose weight in general, low carb is a good way to go.

One thing must be clear to you here. As a vegan, it is possible to eat low carb, but it won't be easy. First and foremost, you will have to switch to soy products, lots of vegetables, and salads.

Of course, low carb doesn't mean that carbohydrates will completely disappear from your diet. Because your brain needs them to work properly. But you will have to draw it from other sources than before. You get your carbohydrates from whole grains, fruits and legumes. White flour products and of course sweets should then be taboo.

With a low carb diet, the number and type of carbohydrates are decisive. Cooking yourself is also beneficial with this type of diet. This is the only way to know what exactly is in your food. You can also find vegan low carb recipes in this book.

Veganism and an alkaline diet

With an alkaline diet, the body's acid-base balance should be brought back into balance. So it is important not to over-acidify your body, as this leads to all sorts of complaints, such as heartburn or other stomach problems. This is quite uncomfortable in the long run. With a predominantly alkaline diet, excess acid can be neutralized by your body and you ensure a more balanced ratio.

If you live vegan, you generally do without bad acid builders as far as possible. However, there are also vegan acid traps that you have to navigate around in order to eat a really basic diet. This includes products made from white flour, refined sugar or various additives in finished products.

Veganism and Intermittent Fasting

Fasting is not the same as fasting. With intermittent fasting, which is now very popular, you don't have to go without food for days. Because fasting times and meal times alternate regularly. For example, with the 16: 8 methods. Eating is avoided for 16 hours a day, and normal eating is allowed for the remaining 8 hours. It doesn't sound like that effective, but it is. Because in this period of time without food, the metabolism is boosted and fat burning begins.

Since it is only important when you eat the food, intermittent fasting is optimally compatible with a vegan lifestyle. So you can enjoy all of our delicious recipes with intermittent fasting.

Ask? Basics about this book

Dear reader,

At this point I would like to briefly address a few important points about this recipe book. On the one hand, you will quickly find out that there are no photos in my recipe book.

At first glance, you may be a little disappointed, but at second glance you will find that this also has numerous advantages. By omitting the photos, I can keep the printing costs of the book low, and of course offer it at a very affordable retail price. For comparison: I would have to offer exactly the same cookbook with pictures and in color for about three times the price.

In addition, I have found that in practice the cooked dishes rarely match the appearance of the photo, so that a certain disappointment often occurs. Usually the photos in cookbooks are edited a dozen times and in no way reflect reality.

So in order to save you this disappointment and to be able to offer my great cookbook at a very reasonable price, I have decided to offer this cookbook without color photos.

Why did I create this cookbook? I have often heard from my friends that they are tired of constantly coming up with new recipe ideas or even scouring the entire Internet for recipes. That costs them time and energy that they would rather spend on cooking.

So I started making a collection of the best recipes I liked and made them available to my friends. Over time, the demand for my recipe collection became so great that I decided to make this great work of art available to other people as well.

Then another note regarding the nutritional information in this cookbook: The nutritional and calorie information in the individual recipes relate to a single serving. So you never lose track of the calories and macronutrients that you bring in every day.

And now enough of the introductory words! I hope you enjoy cooking these great recipes.

Tanja Baumann

Bonus: Our world of vegan recipes

So far, you've got loads of information about veganism and its history. You also now know what the difference between vegetarianism and veganism is, what exactly you are allowed to eat as a vegan and that you can combine your vegan lifestyle with other forms of nutrition.

But now let's leave theory aside and finally get to the practical part of this book. 166 varied recipes are waiting to be tried out by you. I am sure you will be amazed what awaits you here. So be curious!

Nutritious vegan breakfast

Grandmother already knew that you couldn't start the day full of energy without a healthy breakfast. That's why we have some vegan breakfast ideas for you that are guaranteed not to be boring.

Recipe # 1: coconut pudding

Servings: 2

Preparation time: approx. 10 minutes

Nutritional values: 225 kcal / 12g carbs / 19g fat / 2g protein

Ingredients:

1 tbsp corn starch

200ml coconut milk

1 tbsp coconut blossom sugar

Preparation:

Mix the cornstarch with a little coconut milk, it shouldn't form any lumps.

Put the rest of the milk in a saucepan with the coconut blossom sugar and heat it up. Then you add the cornstarch. Mix everything together well and bring the mixture to the boil briefly while stirring.

Remove from heat and pour into two cold bowls. Let the pudding cool down a bit and then place it in the fridge for about 30 minutes.

Recipe # 2: spice pancakes with orange

Servings: 4

Preparation time: approx. 30-45 minutes

Nutritional values: 430 kcal / 84g KH / 2g / fat / 14g protein

Ingredients:

200g spelled flour, fine

250g whole wheat flour

1 teaspoon baking soda

4 teaspoons of baking powder

¼ teaspoon nutmeg, ground

½ teaspoon cinnamon, ground

1 pinch of cloves, ground

500ml orange juice

Some abrasion from an orange peel

Some oil

Some maple syrup

Preparation:

Mix the whole wheat flour with the fine flour, the spices, the baking soda and the baking powder. Add zest of the orange and orange juice. Mix the whole thing into a dough so that no lumps are formed.

Heat a little vegetable oil in a pan and add some batter to the pan. Bake the pancakes until golden on both sides.

Arrange on a plate and pour the maple syrup over it if you like. Good Appetite.

Recipe # 3: fake scrambled veggies

Servings: 2

Preparation time: approx. 20 minutes

Nutritional values: 117 kcal / 9g carbs / 9g fat / 18g protein

Ingredients:

1 red pepper

4 mushrooms

1 large onion

400g tofu

Curry powder

salt and pepper

Herbs as desired

Some mineral water

Preparation:

Cut the vegetables into bite-sized pieces to suit you.

Then heat a pan with some mineral water. This serves as an oil substitute. If it's hot enough, crumble the tofu in the pan. Brown it until golden.

Then you put the vegetables in the pan, season everything with salt, pepper and curry. Let them fry together again.

Arrange the wrong scrambled eggs on two plates and top with some fresh herbs. Serve hot.

Recipe # 4: colorful fruit salad

Servings: 2

Preparation time: 10 minutes

Nutritional values: 219 kcal / 53g carbs / 0g fat / 3g protein

Ingredients:

1 banana

1 apple

1 papaya

1 mango

2 oranges

1 teaspoon ginger, finely chopped

Possibly. 2 tbsp vanilla sugar

¼ teaspoon star anise, ground

¼ teaspoon cardamom, ground

Preparation:

First the fruit is washed, peeled and then cut into pieces according to taste.

Cut an orange in half and squeeze out the juice. The other is filleted.

Put the fruit together in a large bowl, drizzle the squeezed juice over it.

Then season the fruit salad with the spices. If you like, you can add a little vanilla sugar to sweeten it.

Mix everything well and serve in small bowls.

Recipe # 5: chia pudding with berries

Servings: 1

Preparation time: approx. 15 minutes

Nutritional values: 348 kcal / 10g carbs / 18g / fat / 10g protein

Ingredients:

¼ cup chia seeds

½ cup of oat or almond milk

1 handful of berries according to season

2 tbsp soy yogurt

Some maple syrup

Almond slivers roasted to taste

Preparation:

Bring the oat or almond milk to the boil while stirring. Then take it off the stove and add the chia seeds to the milk. Mix well together.

Put the whole thing in a bowl or a glass and let it steep overnight.

Then add the yoghurt in the morning and stir well again.

Finally, pour the berries and roasted almond slivers over the mixture. Stir in a little maple syrup if you like. Consume right away.

Recipe # 6: Vegan Porridge

Servings: 1

Preparation time: approx. 20 minutes

Nutritional values: 302 kcal / 37g carbs / 5g fat / 10g protein

Ingredients:

100ml plant milk (e.g. soy milk)

150ml water

60g tender oat flakes

If you like maple syrup

Preparation:

Bring water to a boil in a saucepan.

Take the pan off the stove and sprinkle in the oatmeal. Mix well. You have to let this mass swell over a low flame until the oatmeal has soaked up the water and is nice and soft.

Now add the milk to the saucepan, stir well and cook for about 10 minutes. The whole thing should be nice and creamy, then the porridge is ready.

Depending on your taste, you can also add maple syrup and fruit. Good Appetite.

Recipe # 7: Vegan Quark with Mango

Servings: 2

Preparation time: approx. 10 minutes

Nutritional values: 427 kcal / 35g carbs / 30g fat / 7g protein

Ingredients:

1 cup of vegan quark

50ml unsweetened mango pulp

1 fresh mango

A little puffed amaranth

Preparation:

Wash the mango and cut into small pieces.

Put the sliced mango in a bowl along with the remaining ingredients and mix well.

Then put in the fridge for about 1 hour and enjoy cold.

Recipe # 8: vegan granola without sugar

Servings: 10

Preparation time: approx. 25 minutes

Nutritional values: 96 kcal / 8g carbs / 5g fat / 4g protein

Ingredients:

8 tbsp nuts to taste, roughly chopped

3 tbsp chia seeds

6 tbsp flaxseed

3 tbsp buckwheat

8 tbsp oatmeal

Preparation:

Spread all ingredients on a baking sheet lined with baking paper. Then put in the preheated oven at 180 ° C and "toast" in the oven for about 15-20 minutes.

Take the finished muesli out of the oven, let it cool and then pour it into a glass or a can with a lid.

You can enjoy the muesli with oat or soy milk and soy yoghurt - without any sugar.

Recipe # 9: French toast

Servings: 2

Preparation time: approx. 20 minutes

Nutritional values: 543 kcal / 75g carbs / 15g fat / 33g protein

Ingredients:

6 slices of vegan bread (1-day old)

1 cup of plant milk (almond or soy)

6 tbsp flour

3 tbsp vegan egg substitute, e.g. flaxseed, soy flour, chia seeds

2 tbsp maple syrup

1 teaspoon cinnamon / 1 pinch of salt / 1 pinch of nutmeg

Preparation:

Put the bread on a plate and set aside. Now whisk all the remaining ingredients together in a bowl and put them briefly in the refrigerator.

Take out the mixture, stir again. Then dunk a slice of bread in each, so that both sides are well covered with the mixture. To prevent the bread from becoming mushy, it should not be left in the mass for very long.

Let a little vegetable oil get hot in a pan and fry the bread slices first on one side and then on the other. They should be golden brown then they're done.

Arrange the French toast on two plates and serve. If you want, you can spice up the French toast with fruit, jam or anything else that you like.

Recipe # 10: banana and mocha spread

Servings: 1 glass

Preparation time: approx. 15 minutes

Nutritional values: 497 kcal / 63g carbs / 27g fat / 14g protein

Ingredients:

2 tbsp boiling water

1 banana, sliced

3 tbsp cocoa powder

1 teaspoon of Johanniskern flour

1 teaspoon instant coffee

3 tbsp cane sugar

5 tbsp chopped hazelnuts or almonds

3 tbsp soy cream

Preparation:

Pour the hot water over the instant coffee in a bowl and dissolve while stirring.

In another bowl, mash the banana together with the cane sugar using a fork. The sugar should have completely dissolved and mixed with the banana.

Add the Johanniskern flour, cocoa powder and coffee to the mashed banana, stir well together. Then fold in the nuts and soy cream.

Pour the whole thing into a sealable glass and place in the refrigerator. The cream lasts there for about 3 days. If you want, you can use 3 tablespoons of freshly brewed mocha or espresso instead of the instant coffee.

Recipe # 11: millet and fruit pulp

Servings: 4

Preparation time: approx. 20 minutes

Nutritional values: 307 kcal / 57g carbs / 4g fat / 10g protein

Ingredients:

2 bananas

1 cup of soy or almond milk

1 cup of millet

2 cups of water

For garnishing fruits and nuts

Preparation:

Put the millet in a sieve and rinse well with hot water.

Then put the 2 cups of water together with the millet in a saucepan and cook for 20 minutes with the lid open, do not stir.

Then take it off the stove and let it cool down overnight.

Just before breakfast, add the banana and milk and puree everything with a hand blender or in a blender.

Divide the mixture into 4 bowls, pour fruit and nuts over them and enjoy.

Recipe # 12: vegan omelette

Servings: 2

Preparation time: approx. 30 minutes

Nutritional values: 222 kcal / 17g carbs / 22g fat / 44g protein

Ingredients:

100ml soy or almond milk

1 tbsp corn starch

1 tbsp potato starch

300g plain tofu

½ teaspoon kala namak

1 pinch of turmeric

Some pepper

Preparation:

Put all ingredients together in a bowl and purée finely with the hand blender. The batter should be smooth, if necessary, add a little more milk.

Heat some vegetable oil in a pan, divide the batter into 2 portions. Then fill the pan in portions and fry until golden brown on both sides.

Prepare two plates and place a pancake on each one.

Depending on your taste, you can top it with jam, spread or hearty with spinach.

Recipe # 13: Wrong Egg Salad

Servings: 6

Preparation time: approx. 30 minutes

Nutritional values: 185 kcal / 23g carbs / 14g fat / 10g protein

Ingredients:

100g vegan mayonnaise

50g hard wheat spiral pasta

400g plain tofu

1 onion, finely chopped

2 tbsp vegetable oil

1 tbsp mustard

1 tbsp capers, mashed

1 teaspoon turmeric

1 teaspoon kala namak

1 bunch of chives, cut into rolls

Preparation:

Dab the tofu with a paper towel so that it is not quite as damp. Then you take a vegetable grater and grate the tofu in a bowl.

Cook the pasta according to the instructions, drain and then rinse cold.

Now add the mayonnaise, mustard and oil to the tofu and stir them all well.

Also add the capers and onion, season with the spices and mix well. The perfect consistency is achieved when the wrong egg salad is nice and creamy. If necessary, add a little more mayonnaise.

Finally, roughly mash the pasta with a fork and mix it with the mixture. Now put the whole thing in the fridge for about 2 hours.

Fill the cool egg salad into 6 small bowls or glasses and sprinkle some chives over them. Tastes wonderful with homemade, vegan bread.

A little hint:

You can make mayonnaise yourself quickly.

Take a handful of cashews and let them soak in water for 2 hours.

Pour off the water, put the seeds in a blender, add 1 teaspoon apple cider vinegar, 100ml oat cuisine and 1 teaspoon salt.

Mix everything well and the mayonnaise is ready

Recipe # 14: Smoothie Bowl with Berries

Servings: 4

Preparation time: approx. 20 minutes

Nutritional values: 393 kcal / 30g carbs / 21g fat / 17g protein

Ingredients:

600g soy yogurt

600g berries to taste

2 bananas

200ml almond milk

3 tbsp acai powder

2 tbsp almonds, sliced

2 tbsp sesame seeds

2 tbsp sunflower seeds

2 tbsp pumpkin seeds

Preparation:

Either let the berries thaw or briefly rinse fresh berries with cold water and let them drain. Put 50g of the berries aside.

Cut the bananas into pieces. Then put into a blender together with 550g berries, the yogurt, acai powder and almond milk and puree finely. Divide the whole thing into 4 bowls.

Heat a pan. Roast the almonds, sesame, pumpkin and sunflower seeds in it.

Pour the remaining berries over the bowls along with the roasted seeds and serve.

Recipe # 15: Banana, Jam, and Peanut Butter Sandwich

Servings: 2

Preparation time: approx. 10 minutes

Nutritional values: 463 kcal / 75g carbs / 10g fat / 13g protein

Ingredients:

8 slices of wholemeal toast

4 tbsp peanut butter

4 tbsp jam

2 bananas

Preparation:

Briefly toast the toast slices in a toaster (on level 2).

You cut the bananas into slices. Then you coat the underside of the sandwiches with jam and place the banana slices on top.

Coat the top with the peanut butter and place it on the banana slices.

Set up two plates and cut the sandwiches in half across the middle. A sweet start to the day.

Recipe # 16: flaxseed pudding

Servings: 2

Preparation time: approx. 5 minutes (8 hours’ rest time)

Nutritional values: 474 kcal / 38g carbs / 28g fat / 17g protein

Ingredients:

400ml almond milk

1 banana

1 apple

8 tbsp flaxseed meal

Some cinnamon

Preparation:

Pour the almond milk into a bowl and add the flaxseed meal. Mix both together, cover and ideally chill overnight.

Before serving, cut the apple and banana into bite-sized pieces as desired.

Then take the pudding out of the refrigerator, stir briefly and fill evenly into two bowls or glasses.

Spread the fruit decoratively on top, sprinkle with a little cinnamon and enjoy.

Recipe # 17: Delicious almond butter

Servings: 20 (1 glass)

Preparation time: approx. 15 minutes

Nutritional values: 88 kcal / 1g carbs / 8g fat / 4g protein

Ingredients:

300g almond kernels

Preparation:

Preheat the oven to 180 ° C.

Spread the almonds on a baking sheet lined with baking paper. Then roast in the oven for 8-10 minutes. Then take it out of the oven and let it cool down well.

Take a blender and pour in the almonds. Chop the almonds for a few seconds, then wait about 1 minute. Then puree again and wait another 1 minute. Repeat this process until you have a creamy sauce.

Put your almond butter in a clean jam jar and keep it in the refrigerator until you can eat it. Tastes wonderful on vegan bread.

Recipe # 18: grilled vegetable sandwich

Servings: 4

Preparation time: approx. 30 minutes

Nutritional values: 431 kcal / 26g carbs / 46g fat / 5g protein

Ingredients:

2 ciabatta breads

3 tbsp fresh basil leaves, chopped

1 Lollo Rosso

2 small zucchinis, sliced

2 eggplants, sliced

2 peppers, cut into strips

4 tbsp olive oil

salt and pepper

Preparation:

Prepare the vegetables and pluck the washed lettuce into bite-sized pieces.

Heat a fluted grill pan with 2 tablespoons of oil and fry the vegetables one after the other for 5 minutes on both sides. Then place on a paper towel so that the oil can drain off.

Preheat the oven to 200 ° C and briefly bake the ciabatta in it for 5 minutes. Take out, let cool down briefly and cut in half.

Cut the ciabatta open and top it with the vegetables and the salad. Season with salt and pepper, sprinkle with the basil and pour some olive oil over it. Then put the top back on top. Serve wrapped in a napkin.

Recipe # 19: Baked Oatmeal

Servings: 6

Preparation time: approx. 10 minutes

Nutritional values: 211 kcal / 25g carbs / 9g fat / 6g protein

Ingredients:

180ml almond milk

50g walnuts, chopped

200g berries to taste

200g oatmeal

400ml boiling water

1 pinch of salt

1 vanilla pod, the pulp

1 tbsp honey / 1 tsp coconut oil / some soy yogurt

Preparation:

Put the oatmeal in a larger bowl and pour the boiling water over it. Add the salt and mix everything together well. Then you let the oatmeal steep for 10 minutes. Meanwhile, you can wash the berries, chop the nuts and preheat the oven to 160 ° C.

Now add the almond milk, the nuts, the berries and the pulp of the vanilla pod to the oat flakes and mix everything together well.

Grease a baking dish with the coconut oil. Now fill the finished oatmeal mixture into the mold and put it in the preheated oven. Bake for 20-30 minutes.

Take out of the oven after the baking time and serve immediately warm. If you want, you can enjoy some soy yogurt with it.

Recipe # 20: zucchini oatmeal (sugar-free)

Servings: 2

Preparation time: approx. 10 minutes

Nutritional values: 443 kcal / 50g carbs / 20g fat / 14g protein

Ingredients:

200ml oat or almond milk

100g tender oat flakes

1 small zucchini

1 banana, sliced

30g almond slivers

2 tbsp almond butter

1 pinch of salt

Preparation:

Put the milk in a saucepan, along with the oatmeal and salt. Let the whole thing boil briefly and then simmer over a low flame for 5 minutes. Don't forget to stir.

Wash and grate the zucchini. Then put the rasps in the pan with the oat flakes, mix together and heat on a low flame for 2-3 minutes.

Spread the zucchini oat flakes evenly between 2 bowls and decorate with banana slices and the almond slivers. Enjoy while still warm.

Recipe # 21: breakfast scones

Servings: 25 pieces

Preparation time: approx. 30 minutes

Nutritional values: 53 kcal / 8g carbs / 2g fat / 1g protein

Ingredients:

250g flour as desired

2 teaspoons of baking soda

150g spelled milk

1 apple, grated

1 tbsp lemon juice

1 handful of kitchen herbs, chopped

½ teaspoon salt

50g vegan margarine

Preparation:

Preheat the oven to 220 ° C and line a baking sheet with parchment paper.

Mix the flour, baking powder and salt in a bowl. Add the margarine in pieces. Pour the milk over them and carefully knead into a dough. Then add the grated apple and herbs and mix.

Sprinkle a work surface with a little flour and roll out the dough 2 cm on it. Cut out the scones with a round cutter (6 cm diameter). Place these on the baking sheet and put in the preheated oven. Bake for 15 minutes.

After the baking time, take the scones out of the oven and serve immediately. Delicious soy yogurt goes well with it.

Recipe # 22: quinoa with chocolate and coconut

Servings: 2

Preparation time: approx. 20 minutes

Nutritional values: 421 kcal / 42g carbs / 24g fat / 10g protein

Ingredients:

150g coconut milk

1 apple, finely sliced

75g quinoa

150ml water

2 tbsp flaxseed

1 tbsp cocoa powder

2 teaspoons of honey

A bit of salt

Nuts if desired

Coconut flakes as desired

Preparation:

Pour the quinoa into a colander and rinse it off well with hot water. Then put it in a saucepan with the water and let it boil briefly. Simmer over a low flame with the lid on for 15 minutes.

Add the milk, honey, flaxseed, salt, and cocoa powder to the pot as well. Mix the whole thing and let it boil again briefly, then remove from the stove.

Spread the finished mixture on two bowls, place the apple slices on top and sprinkle your breakfast with nuts, coconut flakes or anything else you like.

Recipe # 23: Homemade Blueberry Jam

Servings: 1 glass

Preparation time: approx. 45 minutes

Nutritional values: 35 kcal / 5g carbs / 1g fat / 1g protein

Ingredients:

1 ½ tbsp chia seeds

250g blueberries

1 tbsp maple syrup

½ teaspoon vanilla pod, ground

Preparation:

Put the berries in a saucepan and cook them up. Then remove from heat and puree finely with the hand blender.

Let the pureed blueberries cool briefly so that they are lukewarm. Then you add the chia seeds, vanilla pod and maple syrup. Stir everything well, then let it soak for half an hour.

Put the jam in a jar and put it in the refrigerator. It stays there for about 5 days. Tastes particularly good on homemade baked goods.

Recipe # 24: blueberry coconut rice pudding

Servings: 6

Preparation time: approx. 30 minutes

Nutritional values: 210 kcal / 38g carbs / 4g fat / 6g protein

Ingredients:

150g blueberries

200g rice pudding

500ml almond milk

1 tablespoon of sugar

1 packet of vanilla sugar

2 tbsp desiccated coconut, toasted

1 teaspoon powdered sugar

Preparation:

Take a saucepan and briefly boil the almond milk along with the sugar and vanilla sugar.

Then you add the rice. Stir briefly and simmer with the lid closed on a medium flame for about 25 minutes. Stir every now and then.

Divide the finished rice pudding into 6 bowls or glasses and garnish them with the blueberries, some powdered sugar and the desiccated coconut. Tastes heavenly warm.

Recipe # 25: Pumpkin Porridge

Servings: 4

Preparation time: approx. 25 minutes

Nutritional values: 479 kcal / 41g carbs / 30g fat / 10g protein

Ingredients:

200ml apple juice

400ml coconut milk

300ml water

400g Hokkaido pumpkin, the pulp, diced

½ vanilla pod, the pulp

20g of flaxseed

160g oat flakes, hearty

20g coconut flakes, toasted

1 tbsp maple syrup

2 passion fruit, the pulp

Preparation:

Put the apple juice in a saucepan with the pumpkin and cook for 10 minutes.

Bring coconut milk with water to a boil in a separate saucepan. Then add the oatmeal and flaxseed, mix well and let it steep for 5 minutes over a low heat. Turn off the stove, stir in the maple syrup and the pulp of the vanilla pod and cover again for 5 minutes without heat.

When the pumpkin is done, stir half of it into the finished porridge, then divide into 4 bowls. Mix the passion fruit pulp with the remaining pumpkin in the saucepan and pour over the porridge.

Finally sprinkle desiccated coconut on top. Best served warm.

Lavish vegan lunch

At lunchtime you need a nutritious meal to regain your strength. But it doesn't always have to be hearty and fatty. It is above all the light dishes that ensure that you can start again full of energy, we have many great recipe ideas for your lunch menu.

Recipe # 1: mushroom soup

Servings: 2

Preparation time: approx. 30 minutes

Nutritional values: 67 kcal / 2g carbs / 4g fat / 6g protein

Ingredients:

150g diced oyster mushrooms

200g diced mushrooms

1 chopped onion

½ liter vegan vegetable stock

1 tbsp olive oil

Salt, pepper and rosemary for seasoning

Preparation:

In a saucepan or deep pan, sauté the onions with a little oil. Then add the mushrooms and oyster mushrooms and cook with them. Deglaze with the vegetable stock.

Simmer for 10-15 minutes until the mushrooms have softened.

Then you puree your soup with the hand blender until it is nice and creamy. If you'd rather like it a little coarser, just purge it briefly.

Then bring the soup to the boil again briefly and refine it with salt, pepper and rosemary as desired. Good Appetite.

Recipe # 2: colorful vegetable noodles

Servings: 2

Preparation time: approx. 25 minutes

Nutritional values: 512 kcal / 53g carbs / 25g fat / 15g protein

Ingredients:

1 leek

3 carrots

1 zucchini

150g Whole Wheat Linguine Pasta

1 tbsp olive oil

125ml vegetable stock

150ml soy cream

salt and pepper

1 pinch of saffron threads

Preparation:

You can cook the noodles according to the instructions on the packet until they have the desired firmness.

Wash the carrot and zucchini, peel the carrot. Cut both into fine strips with a Julienne cutter or a vegetable peeler.

Now wash the leek and cut it lengthways in the middle. Then separate the leek leaves.

Take a pan and heat the oil. Add the carrot and zucchini and let it simmer for about 1 minute while stirring. Then you add the leek and steam everything again for a minute. Refine the vegetables to your taste with salt and pepper.

Deglaze with the vegetable stock, bring to the boil briefly and then reduce the heat to medium. Then you add the soy cream and sprinkle a pinch of saffron over the sauce for the taste. To make it nice and creamy, let it boil down for 5 minutes.

Divide the pasta on 2 plates and pour the sauce over them. Good Appetite!

Recipe # 3: coconut curry with chickpeas

Servings: 2

Preparation time: approx. 30 minutes

Nutritional values: 560 kcal / 38g carbs / 37g fat / 17g protein

Ingredients:

1 shallot, finely chopped

1 carrot, diced

1 zucchini, diced

1 eggplant, diced

1 clove of garlic, finely chopped

10g ginger (tuber), finely chopped

1 glass of chickpeas

1 tbsp coconut oil

½ tsp curry powder

1 teaspoon lime juice

250ml coconut milk

salt and pepper

Preparation:

Pour the chickpeas into a colander, rinse them briefly with cold water, and then let them drain well. Now heat a little oil in a deep pan and sauté the garlic, ginger and shallots briefly. Refine the whole thing with curry powder.

Then you add the cut vegetables and let everything stew together for 15 minutes. Then add the chickpeas and cook for another 5 minutes.

Then deglaze with coconut milk, add lime juice and salt and pepper to taste and simmer gently for 5 minutes. Divide on two plates and enjoy.

Recipe # 4: mushroom burger with walnuts

Servings: 4

Preparation time: approx. 55 minutes

Nutritional values: 671 kcal / 72g carbs / 31g fat / 26g protein

Ingredients:

500g brown mushrooms, finely chopped

70g walnuts, finely chopped

4 vegan burger buns

1 clove of garlic, finely chopped

2 shallots, finely chopped

2 tbsp olive oil

150g oatmeal, tender

2 tbsp chickpea flour

4 tbsp water

1 bunch of parsley, chopped

salt and pepper

1 lamb's lettuce

1 pear, thinly sliced

1 red onion, cut into rings

1 tomato, sliced

1 teaspoon maple syrup

3 tbsp cashew puree

1 tbsp lemon juice

Some nutmeg

Preparation:

First cut, wash and drain the lettuce.

Take a pan and heat some olive oil, then add mushrooms, shallots, garlic, and walnuts. Brown the whole thing well, remove from the heat and pour into a bowl.

Mix the water and chickpea flour together, grind the oat flakes using a mixer. Put both together with the parsley in the bowl with the mushrooms. Now you can knead the ingredients together well and season with salt and pepper as needed.

Shape the mixture into 4 burger patties. Fry these well in a pan with a little olive oil so that they are golden brown on both sides.

Now heat the maple syrup in a saucepan and caramelize onion rings and pear slices in it.

You can conjure up a tasty burger sauce from the cashew muss, nutmeg and lemon juice in no time by mixing everything together.

Now cut the buns open in the middle and roast them briefly on the inside. Spread the sauce on the top and bottom and top the buns with a burger Pattie and the remaining ingredients, depending on your taste. Put the lid on and your vegan burger is ready.

Recipe # 5: carrot spaghetti in tahini sauce

Servings: 2

Preparation time: approx. 20 minutes

Nutritional values: 321 kcal / 28g carbs / 19g fat / 8g protein

Ingredients:

3 tbsp tahini

4 carrots

2 tbsp tamari or soy sauce

2 tbsp olive oil

Juice of one lemon

1 clove of garlic, chopped

1 spring onion, cut into thin rings

2 tbsp sesame seeds

Some basil

Preparation:

First you cut the carrots into fine strips with a julienne cutter. This will be your spaghetti.

Take a blender, fill in the tahini, olive oil, garlic, lemon juice and soy sauce and puree everything very finely.

Align two plates, spread the carrot spaghetti evenly on them and pour the sauce over them. If you'd like to eat the sauce warm, put it in the microwave for 2 minutes before pouring it over the spaghetti.

Sprinkle spring onions and basil decoratively on top. Good Appetite.

Recipe # 6: pasta with spinach sauce

Servings: 4

Preparation time: approx. 25 minutes

Nutritional values: 602 kcal / 94g carbs / 15g fat / 22g protein

Ingredients:

500g wholemeal pasta

400ml plant cream (soy or almond)

450g frozen spinach, portioned (no creamed spinach)

2 tbsp almond butter

salt and pepper

1 teaspoon vegetable stock

1 pinch of nutmeg

2 tbsp almond leaves

Preparation:

Prepare pasta according to the instructions on the packet.

Bring the half-thawed spinach and the cream to the boil briefly in a saucepan. Add the almond butter, salt, pepper, vegetable stock and nutmeg and stir. Now the sauce can simmer until the almond butter has dissolved and the spinach has completely thawed.

Distribute the pasta evenly on 4 plates, pour the sauce over it and sprinkle the almond leaves decoratively over it.

Recipe # 7: minestrone

Servings: 4

Preparation time: approx. 60 minutes

Nutritional values: 279 kcal / 28g carbs / 16g fat / 6.3g protein

Ingredients:

2 carrots, cut into cubes

2 potatoes, cut into cubes

1 stick of celery, sliced

1 zucchini, cut into cubes

2 tomatoes, cut into cubes

50g white beans, chopped into small pieces

1 clove of garlic, finely chopped

750 ml of water

50g wholemeal spaghetti

3 tbsp coconut oil

1 tbsp tomato paste

1 teaspoon coriander

1 teaspoon turmeric

1 handful of fresh basil leaves

1 teaspoon cumin powder

salt and pepper

Preparation:

Heat the coconut oil in a saucepan. Sweat the garlic, potatoes, carrots and celery in it. Add the beans and zucchini to the pot and sauté briefly. Then cook over medium heat with the lid closed for 15 minutes. Don't forget to stir occasionally.

Add tomato paste and tomatoes to the saucepan. Stir well and then deglaze with the water. Refine with the spices and basil and simmer over a low flame for 30 minutes.

Break the spaghetti into small pieces and add them to the pot as well. Simmer for another 10 minutes until the noodles are cooked through. Enjoy your meal.

Recipe # 8: vegan sushi

Servings: 6

Preparation time: approx. 35 minutes

Nutritional values: 701 kcal / 132g carbs / 12g fat / 14g protein

Ingredients:

1 avocado

1 carrot

½ cucumber

250g sushi rice

1 teaspoon rice vinegar

1 piece of ginger

1 bunch of spring onions

Some arugula

1 mango

Wasabi paste or powder dissolved in water

6 nor sheets

450ml water

1 bamboo plate

Preparation:

Cook the rice according to the instructions. After the swelling time, add salt and vinegar and mix. Simmer briefly and pour off the remaining water.

In the meantime, you can cut the vegetables into thin strips.

Place a nori sheet on the bamboo plate. The rough side must face up. Then spread the rice thinly on the leaf. You have to leave 2 cm free at the top so that you can close the roll properly.

Now place the vegetables on the lower half of the leaf according to your taste. Then the whole thing is rolled up tightly from the lower end.

Arrange your sushi on a plate and serve with spicy wasabi paste.

Recipe # 9: spaghetti savory

Servings: 4

Preparation time: approx. 25 minutes

Nutritional values: 507 kcal / 71g carbs / 19g fat / 13g protein

Ingredients:

500g spaghetti

2 cloves of garlic, crushed

2 chili peppers, dried and finely sliced

1 bunch of parsley, chopped

2 tbsp rapeseed oil

5 tbsp olive oil

salt and pepper

Preparation:

Cook the spaghetti al dente with plenty of salted water according to the instructions on the packet. Then drain and collect 100ml of boiled pasta water.

Take a pan and heat both oils in it. Then add the garlic and chilli, turn the heat down and simmer over a low flame for a few minutes.

Now deglaze with the pasta water and add the parsley. Mix everything well.

Put the spaghetti in a large bowl and pour the sauce from the pan over it. If you like, you can add salt and pepper to the whole thing. Mix well and divide between 4 plates. Enjoy your meal.

Recipe # 10: Asian noodles

Servings: 2

Preparation time: approx. 35 minutes

Nutritional values: 500 kcal / 64g carbs / 16g fat / 21g protein

Ingredients:

200g beans, fresh or frozen

2 zucchinis, thinly sliced

125g Mie noodles, without egg

1 red chilli, cut into thin rings

1 clove of garlic, chopped

15g fresh ginger, grated

80g tofu, cut into bite-sized cubes

1 bunch of spring onions, cut into rings

1g potato flour

2 tbsp peanut oil

2 tbsp soy sauce

½ teaspoon sesame oil & 1 teaspoon sesame

Preparation:

Prepare the pasta according to the instructions. Drain and loosen after the cooking time so that they do not stick together.

Thaw or clean the beans, then cut into 3 cm pieces. Pre-cook in boiling salted water for 5 minutes.

Turn the tofu cubes in potato flour all over. Then fry until golden brown in a hot, large pan or wok with a little oil. Remove from the pan and set aside. Fry the chilli, garlic and beans in the same pan, add the courgette and spring onions after a few minutes and garnish over a low heat for 2-3 minutes.

Then you add the noodles to the pan and sauté for another 2 minutes. Add the soy sauce, ginger and sesame oil and mix in the tofu. Divide between 2 plates and sprinkle with sesame seeds. Good Appetite.

Recipe # 11: Moroccan Vegetable Pot

Servings: 4

Preparation time: approx. 45 minutes

Nutritional values: 229 kcal / 27g carbs / 7g fat / 11g protein

Ingredients:

20g ginger

½ cauliflower, cut into small florets

2 carrots, cut into fine strips

1 zucchini, cut into strips

8 okra pods

2 onions, thinly sliced

2 cloves of garlic, chopped

2 tbsp olive oil

1 tbsp paprika powder

1 can of chickpeas

50g sultanas

600ml vegetable stock

1 tbsp ground cumin

2 bay leaves

1 teaspoon turmeric

1 teaspoon clove, grated

1 pck of saffron threads

salt and pepper

Preparation:

Put the cut vegetables in a bowl and mix everything well with 1 tablespoon of oil. Season with cumin, turmeric, paprika powder and clove.

Heat the remaining oil in a saucepan and briefly sauté the ginger, garlic and onions in it. Then you put the vegetables in the pot and sauté everything again for 2 minutes. Then deglaze with the vegetable stock.

Bring the whole thing to a boil and turn the heat down. Then add the bay leaves, sultanas and saffron to the pot as well. Cook everything on a low flame for 15-20 minutes.

Meanwhile, you can drain the chickpeas and rinse them briefly with cold water. At the end of the cooking time, add them to the pot so that they only get warm and not mushy. Finally refine with salt and pepper.

Recipe # 12: pasta with tomato and nut sauce

(ideal for children)

Servings: 4

Preparation time: approx. 30 minutes

Nutritional values: 339 kcal / 51g carbs / 9g fat / 11g protein

Ingredients:

1 onion, finely diced

1 carrot, roughly grated

1 clove of garlic, finely diced

1 zucchini, roughly grated

2 tbsp tomato paste

800g tomato puree

75ml apple juice

1 tbsp vegetable oil

50g walnut kernels, roughly chopped

300g pasta

1 teaspoon oregano, dried

salt and pepper

Preparation:

Heat the oil in a saucepan and briefly sauté the onions and garlic. Then you add the grated zucchini and carrots and sauté them for another 2 minutes.

Add the tomato paste. Mix well and fry briefly. Then deglaze with the apple juice and the tomatoes. Season the whole thing with oregano, salt and pepper. Then you let the sauce simmer over a low flame for 20 minutes.

In the meantime, you can cook the pasta al dente according to the instructions on the packet. Briefly roast the walnuts in a hot pan.

After the 20 minutes, add the walnuts to the sauce and let them all simmer for another 5 minutes. Depending on your taste, you can add salt and pepper to taste.

Divide the pasta on 4 plates and pour the sauce over them. Serve hot.

Recipe # 13: fried pointed cabbage

Servings: 2

Preparation time: approx. 30 minutes

Nutritional values: 248 kcal / 11g carbs / 15g fat / 15g protein

Ingredients:

150ml vegetable stock

100g tofu, cut into cubes

1 onion, finely diced

500g pointed cabbage

1 lemon

2 tbsp olive oil

Some lemon thyme

2 cloves of garlic, finely sliced

Cayenne pepper

Coriander, ground

salt and pepper

Preparation:

Wash the lemon off and rub 1/3 of the lemon peel off. Then you cut it in half and press it out well.

Now you boil the broth in a saucepan. Add lemon peel and onions. Simmer together for about 10 minutes over a low flame with the lid on.

Meanwhile, cut the pointed cabbage lengthways into 8 parts and cut off the stalk. In a hot pan, fry the cabbage with a little oil for 4 minutes.

Add the garlic and thyme to the cabbage and fry for another 4 minutes.

Add the tofu cubes to the lemon and onion stock. Let it boil briefly and puree the whole thing with the hand blender. Refine the sauce with salt, pepper, lemon juice, coriander, and cayenne pepper.

Divide the pointed cabbage on 2 plates and pour the sauce over them. Good Appetite.

Recipe # 14: lentil pasta

Servings: 3

Preparation time: approx. 30 minutes

Nutritional values: 552 kcal / 50g carbs / 27g fat / 27g protein

Ingredients:

125g sun-dried tomatoes in oil (1 glass)

2 cloves of garlic

50g pine nuts, toasted

80g rocket, chopped

250g lentil noodles

250g cherry tomatoes, halved

1 onion, cut into strips

4 tbsp olive oil

1 teaspoon lemon juice

½ bunch of basil, the leaves chopped

1 tsp balsamic vinegar

salt and pepper

Preparation:

Put 40g of roasted pine nuts in a blender along with the garlic, sundried tomatoes, vinegar, lemon juice and 3 tablespoons of oil. Puree the whole thing into a pesto rosso. Refine with salt and pepper as desired.

Cook the pasta according to the instructions on the packet. Meanwhile you can heat some oil in a pan and sauté the onions. Then you add the tomato halves and fry everything together for another 2 minutes.

Then add the basil, rocket and pesto to the pan. Everyone says mix together.

Divide the noodles on 3 plates and pour the sauce over them. Serve with the remaining pine nuts.

Recipe # 15: konjac berry pasta

Servings: 2

Preparation time: approx. 20 minutes

Nutritional values: 409 kcal / 9g carbs / 36g fat / 8g protein

Ingredients:

100ml vegetable stock

3 stalks of celery, sliced and the greens chopped

1 lime

1 clove of garlic, finely diced

1 red chilli pepper, finely chopped

2 shallots, finely diced

2 tbsp rapeseed oil

200ml soy cream

2 tbsp pine nuts, toasted

5 strawberries (approx. 75g), diced

1 bunch of parsley, chopped

400g konjac noodles

salt and pepper

Preparation:

Rub some of the peel off the lime, cut it in half and squeeze out the juice.

Heat some oil in a pan and briefly sauté the garlic, chilli, celery greens, celery and shallots. Deglaze the whole thing with the broth and pour in the soy cream. Boil everything together briefly and simmer over a medium flame for 8 minutes.

Then add the parsley to the pot, refine with salt, pepper and lime juice and the peel.

Cook the pasta according to the instructions and drain. Then divide between two plates, pour the sauce over the pasta and decorate with strawberries and pine nuts.

Recipe # 16: Petrel pesto with vegetable noodles

Servings: 4

Preparation time: approx. 25 minutes

Nutritional values: 721 kcal / 72g carbs / 40g fat / 19g protein

Ingredients:

3 carrots

400g red cabbage, sliced into strips

1 clove of garlic, chopped

20g parsley, chopped

1 onion, cut into strips

60g hazelnuts, chopped

120ml olive oil

2 tbsp capers

400g wholemeal spaghetti

salt and pepper

Preparation:

Cook the spaghetti al dente according to the instructions on the packet.

Peel the carrots and cut into fine strips with a julienne cutter.

Take a blender and fill in 40g nuts, garlic and parsley along with 100ml oil. Puree the whole thing into a fine pesto. Season with salt and pepper as needed.

Briefly sauté the onions in a pan with a little oil. Then you add carrots and red cabbage as well as 40g nuts. Sauté everything together for 6 minutes. Refine with salt and pepper to taste.

Divide the spaghetti on 4 plates, pour the vegetables over them and serve with the pesto and the capers.

Recipe # 17: baby pak choy with tofu and shiitake mushrooms

Servings: 2

Preparation time: approx. 35 minutes

Nutritional values: 294 kcal / 10g carbs / 19g fat / 19g protein

Ingredients:

200g tofu, diced

100g shiitake mushrooms

2 baby palsy

1 red pepper, cut into narrow strips

100ml vegetable stock

2 tbsp rice wine

2 tablespoons oil

2 tbsp soy sauce

1 teaspoon cornstarch

Preparation:

Cut off the ends of the roots of the pak choy and halve them lengthways.

Heat some oil in a deep pan or wok and sauté the mushrooms and peppers for 3 minutes. Add soy sauce and rice wine, let it boil briefly and then deglaze everything with the broth.

Place the pak choy on the vegetables with the cut side facing down. Let everything simmer for 5 minutes with the lid closed. Then you take the pak choy out of the wok and drape it on a plate.

Mix the starch with 2 tablespoons of water and stir it into the vegetables. Let the whole thing boil briefly, then turn the heat down.

Add the tofu cubes and let them warm for 2-3 minutes. Then pour the contents of the pan over the pak choy halves and consume immediately.

Recipe # 18: kale soup

Servings: 2

Preparation time: approx. 50 minutes

Nutritional values: 289 kcal / 31g carbs / 9g fat / 16g protein

Ingredients:

650ml vegetable stock

275g kale, fresh

240g chickpeas

4 tomatoes, finely diced

1 onion, cut into fine strips

1 lemon, the zest

1 tbsp olive oil

1 teaspoon paprika powder

1 teaspoon of liquid honey

Preparation:

Before the kale goes into the soup, you have to pre-cook it. To do this, cut off the stems and leaf veins and boil for 3-4 minutes in salted water. Then chill ice cold, squeeze out the water and chop for the soup.

Now take a large saucepan, heat some oil in it and sauté the onions and kale briefly. Season it with paprika powder. Then deglaze with the broth and simmer for 20 minutes over a medium flame.

Pour the chickpeas into a colander, rinse them briefly in cold water and add them to the soup. Let cook for another 10 minutes.

In the last 5 minutes of cooking, add the tomatoes and honey to the soup. Stir everything well, season with 1 teaspoon lemon zest, salt and pepper.

Recipe # 19: Mushroom Schnitzel with Potato and Cucumber Salad

Servings: 2

Preparation time: approx. 80 minutes

Nutritional values: 480 kcal / 52g carbs / 22g fat / 16g protein

Ingredients:

1 cucumber, finely sliced

400g potatoes, waxy

2 tbsp white wine vinegar

1 tbsp mustard

2 tbsp rapeseed oil

1 onion, diced

1 lemon, the zest

1 bunch of pimpinels

1 pinch of sugar

Parsley, chopped

6 tbsp wholemeal breadcrumbs

4 giant mushrooms

2 tbsp olive oil

Preparation:

Cook the potatoes for a good 20 minutes until they are cooked through. Rinse with cold water and remove the skin immediately. Set on its side and let cool.

Pour off the excess water from the sliced cucumber. In a small bowl, whisk together the mustard, onions, vinegar, a little sugar, and salt and pepper, then add the rapeseed oil. Pour this sauce over the cucumber and mix.

After cooling, you can cut the potatoes, preferably into slices. Add these to the cucumber and mix in. Let everything soak for 15 minutes.

Pluck the leaves of the pimpinelle from the stems and add to the salad.

Mix ½ teaspoon olive oil, parsley and lemon zest into the breadcrumbs. Refine the crumbs with a little salt and pepper.

Cut off the stems and lamellas from the mushrooms. Then heat a little oil in a pan and fry the pizzas on both sides. Season to taste.

Place the mushrooms on a baking sheet lined with baking paper, distribute the crumbs on the mushrooms and put the whole thing in the oven preheated to 175 ° C. Let them bake for 10-15 minutes so that the crumbs are golden brown.

Take out of the oven, arrange on 2 plates and serve with the salad.

Recipe # 20: bulgur pilaf with vegetables

Servings: 2

Preparation time: approx. 45 minutes

Nutritional values: 480 kcal / 73g carbs / 12g fat / 17g protein

Ingredients:

150g bulgur

325ml vegetable stock

1 can of borlotti beans

1 carrot, cut into cubes

1 bell pepper, cut into cubes

3 tomatoes, roughly chopped

1 stalk of celery, finely chopped

1 tbsp olive oil

1 tbsp paprika powder

Parsley, chopped

salt and pepper

Preparation:

Take a saucepan and heat some oil in it. Then you add the vegetables and the onion. Sauté everything together for 3-4 minutes.

You pour the beans into a sieve, briefly rinse them under cold water and let them drain.

Now you add bulgur to the vegetables and sauté the whole thing for another 2 minutes with the vegetables. Then you add beans, tomatoes and paprika powder to the pot. Fill the whole thing up with the broth and let everything simmer over a low flame for 20 minutes.

When the cooking time is up, loosen the pilaf a little with a fork, mix in the parsley and refine the whole thing with salt and pepper. Enjoy hot.

Recipe # 21: wok with broccoli and tofu

Servings: 2

Preparation time: approx. 30 minutes

Nutritional values: 425 kcal / 25g carbs / 24g fat / 24g protein

Ingredients:

150g tofu, cut into cubes

1 red and 1 yellow pepper, cut into strips

350g broccoli, cut into florets

1 onion, finely sliced

1 clove of garlic, finely sliced

20g ginger, finely chopped

30g cashew nuts

1 tbsp honey

2 tbsp soy sauce

1 orange, zest and juice

Teaspoon chilli flakes

salt and pepper

Preparation:

Let the oil heat up in a wok or deep pan. Then add the broccoli and cook for 1 minute. Add paprika and fry again briefly.

Then tofu, garlic, onion, ginger, orange zest, chilli flakes and the cashew nuts in the wok. Fry everything together for 1 minute while stirring.

Mix the soy sauce, orange juice and honey in a small bowl. Then pour over the vegetables and tofu in the wok. Mix well and cook for 5 minutes.

Refine with salt and pepper. You can serve with rice or konjac noodles.

Recipe # 22: fake goulash

Servings: 2

Preparation time: approx. 60 minutes

Nutritional values: 433 kcal / 32g carbs / 22g fat / 26g protein

Ingredients:

250g smoked tofu

2 peppers

3 tomatoes

325ml vegetable stock

5 potatoes

2 cloves of garlic

2 onions

1 bunch of parsley, chopped

2 tbsp olive oil

2 teaspoons of starch

1 lemon, the zest

2 tbsp paprika powder

salt and pepper

Preparation:

Peel the tomatoes, cut into quarters and core. Cut the bell pepper into cubes. Dice the tofu as well.

Cut the onion and the garlic into fine cubes. Then you peel the potatoes, cut them into bite-sized cubes and soak them in cold water.

Now heat oil in a saucepan, sauté the onions and garlic in it and add the peppers. Cook on a medium flame for 5 minutes.

Drain the potatoes in a colander and add them to the pot as well. Season with the paprika powder and deglaze with the stock.

When the broth has simmered for 5 minutes, add the tomatoes. After another five minutes, the tofu comes into the pot. Let everything simmer again for 5 minutes.

Mix the starch with some water and add it to the goulash in the pot. Stir in well and bring the goulash to the boil. Then season with parsley, lemon zest, salt and pepper. Good Appetite.

Recipe # 23: tomato and tofu pans

Servings: 2

Preparation time: approx. 25 minutes

Nutritional values: 300 kcal / 5g carbs / 22g fat / 19g protein

Ingredients:

200g tofu, sliced

2 larger tomatoes, sliced

1 bunch of wild garlic, finely chopped

1 tbsp pumpkin seeds

2 tbsp vegetable oil

salt and pepper

Preparation:

Put the wild garlic with the pumpkin seeds and the oil together in the mortar and pound it into a paste.

Form stable boats from two pieces of aluminum foil. In it you layer tomatoes and tofu alternately. Season the whole thing with salt and pepper. Finally, pour the wild garlic and pumpkin seed pesto over it.

Now you have 2 options. You can put the boats on the grill and cook on them for 15 minutes. Or you can put them in the oven at 175 ° C for 20 minutes.

Arrange the boats on a plate and enjoy warm.

Recipe # 24: coconut-coated tofu with savoy cabbage

Servings: 4

Preparation time: approx. 30 minutes

Nutritional values: 646 kcal / 26g carbs / 49g fat / 26g protein

Ingredients:

400g tofu, cut into 1cm thick slices

400ml coconut milk

100ml soy milk

½ savoy cabbage, cut into strips

1 shallot, cut into fine strips

200g pineapple, cut into cubes

2 tbsp coconut oil

1 teaspoon turmeric

3 tbsp wholemeal spelled flour

75g desiccated coconut

½ teaspoon chilli flakes

½ teaspoon coriander, ground

salt and pepper

Preparation:

Heat 1 tablespoon of oil in a pan and sauté the shallots for 2 minutes until translucent. Then add the savoy cabbage and steam for 10 minutes, stirring constantly.

Then add pineapple, coriander and turmeric to the pan and cook for another 5 minutes. Deglaze with the coconut milk and bring to the boil briefly. Then refine with salt and pepper.

Mix the soy milk with the chilli flakes and flour. It should turn into a thick dough. Pour the desiccated coconut onto a separate plate.

Season the tofu with salt and pepper to taste. Then you turn the slices in the dough and then press them into the coconut flakes. Press firmly on both sides.

Put the rest of the oil in a pan and fry the tofu slices on both sides until golden brown over high heat. After frying, place on a piece of kitchen paper and pat off the fat. Arrange on a plate with the savoy cabbage.

Recipe # 25: Falafel Noodle Bowl

Servings: 4

Preparation time: approx. 50 minutes

Nutritional values: 480 kcal / 73g carbs / 13g fat / 15g protein

Ingredients:

100g chickpea flour

200g wholemeal spaghetti

2 sweet potatoes

200g dry chickpeas

½ onion, diced

1 bunch of parsley

2 tbsp coriander, ground

2 cloves of garlic

1 lemon, the juice

1 tbsp ground cumin

3 tbsp olive oil

1 chilli pepper, pitted and halved Bunch of arugula

5 radishes, sliced

2 spring onions, cut into rolls

2 tbsp sesame oil

1 lime

10g mint leaves

salt and pepper

Preparation:

Soak the chickpeas in water the night before. Then pour it into a sieve the next day and rinse with cold water.

Put the onion, 1 clove of garlic, half a bunch of parsley, coriander, the chilli pepper, lemon juice, chickpea flour and cumin in a blender and puree finely. Refine with a little salt if necessary.

Roll about 15 balls from this mixture and fry them well on all sides in a pan with 1 tablespoon of olive oil.

In the meantime, cook the spaghetti according to the instructions. Then remove the peel from the sweet potatoes and cut into thin strips.

Heat 1 tablespoon of oil in another pan and sauté the potato strips for 4 minutes. Add the finished spaghetti to the potato strips in the pan and sauté briefly, season with salt and pepper.

For the salad, mix the rocket, radishes, spring onions, mint, the rest of the chopped garlic clove, lime juice and sesame oil together. Refine with pepper and salt.

Divide the vegetables and spaghetti in bowls, serve with the balls and salad.

Recipe # 26: vegetable couscous pan

Servings: 2

Preparation time: approx. 30 minutes

Nutritional values: 354 kcal / 48g carbs / 11g fat / 13g protein

Ingredients:

75g frozen peas

250g broccoli

100g couscous

200ml vegetable stock

2 spring onions, cut into rings

1 red pepper, diced

1 carrot, diced

1 clove of garlic, finely sliced

2 tbsp vegetable oil

1 tbsp curry powder

1 teaspoon harissa

salt and pepper

Preparation:

Cut the stem off of the broccoli, peel it, and cut it into cubes. Then divide the remaining broccoli into small florets.

Put some oil in a pan and sauté the garlic, paprika, broccoli and the carrots for 5 minutes. Then you add the peas, curry powder and harissa. Salt and pepper to taste.

Then deglaze with the broth and bring the whole thing to a boil.

Now it's time to add the couscous. Bring to the boil again while stirring, then turn off the stove. Let the couscous stand on the plate for 5 minutes.

After the cooking time, loosen the couscous a little with a fork. Finally, pour the spring onions over the top and serve.

Recipe # 27: kohlrabi ragout

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 224 kcal / 16g carbs / 14g fat / 11g protein

Ingredients:

900g Romanesco

750g kohlrabi

30g cashew nuts, toasted

1 bunch of spring onions

12 cherry tomatoes

30g ginger

1 red chilli pepper

2 tablespoons oil

2 teaspoons red curry paste

250ml coconut milk

250ml vegetable stock

1 tbsp lime juice

salt and pepper

Preparation:

Divide the romanesco into florets that are not too small. Cut the kohlrabi into slices and the ginger into fine strips. You cut the red chilli pepper into fine rings, the spring onions into 3cm long rolls.

Heat some oil in a saucepan, add kohlrabi and ginger and sauté them while stirring. Then you add the tomatoes, chilli and curry paste. Mix everything well.

Deglaze the whole thing with the coconut milk and the stock and let it boil. Then simmer with the lid on for 5 minutes over a medium flame. Add the romanesco and simmer for another 7 minutes with the lid on.

Just before the end of the cooking time, add the spring onions to the pot. Refine the whole thing with salt, pepper and the lime juice. Portion into deep plates and spread the cashew nuts over them.

Recipe # 28: packet of vegetables

Servings: 4

Preparation time: approx. 50 minutes

Nutritional values: 275 kcal / 26g carbs / 13g fat / 10g protein

Ingredients:

150g shallots, halved

1 romanesco, divided into florets

2 corn on the cob, cut into 1cm wide slices

3 stages of celery, cut into rings

2 zucchinis, sliced

400g mini potatoes, waxy

300g cherry tomatoes

1 tbsp balsamic vinegar

1 handful of mint leaves

4 tbsp olive oil

50g green olives

salt and pepper

Preparation:

Peel the potatoes and cut them into bite-sized pieces.

With the exception of the tomatoes, place the vegetables in a bowl along with the celery and shallots and season everything with salt, pepper and olive oil. Mix well.

Oil 4 large pieces of baking paper (30x40cm) well. Spread the seasoned vegetables in equal parts on the baking paper and place the tomatoes on top. Then close the packet well.

Place on a baking sheet and bake in the preheated oven at 200 ° C for 40 minutes.

In the meantime, you can core and chop the olives. Then mix the balsamic vinegar with the rest of the olive oil, salt and pepper to make a vinaigrette. Add the mint and olives and mix.

Take the parcels out of the oven and serve with the vinaigrette.

Recipe # 29: stuffed peppers

Servings: 4

Preparation time: approx. 50 minutes

Nutritional values: 562 kcal / 58g carbs / 31g fat / 9g protein

Ingredients:

200g whole grain rice

12 red pointed peppers

1 onion, finely diced

50g olives, black and roughly chopped

3 tbsp vegetable oil

2 bunch of basil, the leaves

1 teaspoon of allspice

1 clove of garlic, roughly chopped

1 tbsp almonds, toasted

2 teaspoons of salt

1 lemon

4 tbsp olive oil

pepper

Preparation:

Heat 2 tablespoons of rapeseed oil in a saucepan and sauté the onions well. Then you add the rice and the olives, and extinguish everything with 400ml of water. Season the whole thing with the salt and allspice, then cook with the lid on for 40 minutes on a low heat until the rice has absorbed all the liquid.

Put the almonds, garlic, and half of the basil in a blender. Puree and add the olive oil in portions. Salt and pepper.

Cut the lid off the peppers and remove the seeds. Rub some peel from the lemon, cut it in half and squeeze it well. The other half of the basil is finely chopped.

Add the basil and zest, and lemon juice to the cooked rice. Mix everything well and pour this mixture into the peppers. Put the lid back on and secure it with a toothpick.

Preheat the oven to 180 ° C. Line a baking sheet with baking paper and coat it with the rest of the rapeseed oil. Then you put the peppers on top and put them in the oven for 15 minutes.

Remove and serve on the plate with the pesto.

Recipe # 30: wrap rolls

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 296 kcal / 28g carbs / 11g fat / 18g protein

Ingredients:

2 red peppers, diced

200g baby spinach

200g tempeh, finely chopped

1 clove of garlic, finely diced

1 shallot, finely diced

1 lemon

2 tbsp olive oil

200g soy yogurt

4 whole grain tortilla cakes

Pul beaver

salt and pepper

nutmeg

cress

Preparation:

Heat 1 tablespoon of oil in a pan. Steam the garlic and shallot in it until translucent. Add the spinach and sauté for 3 minutes. Add salt and some nutmeg.

In a separate pan, let the remaining oil get hot and sauté the tempeh over a medium flame. Refine with the Pul Biber and a little salt. Then remove from the stove.

Rub some peel from the lemon, cut it in half and squeeze it well. Mix the zest together with the yogurt, season to taste with the juice and a little salt.

Heat the tortillas as described on the package. Then brush the flatbreads with a little sauce, then top them with the spinach, tempeh and peppers. Leave an edge of 1.5cm free.

Then roll up the wraps tightly, cut them into 4 equal pieces and divide them on 4 plates. Sprinkle with the cress and serve with the Pul Biber.

Recipe # 31: Roasted Chanterelles with Potatoes

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 138 kcal / 16g carbs / 5g fat / 4g protein

Ingredients:

1 carrot, sliced

500g chanterelles

8 potatoes, waxy

2 shallots, sliced

Parsley, chopped

Chives, chopped

Paprika powder

2 tablespoons oil

salt and pepper

Preparation:

Boil the potatoes in salted water for about 25 minutes until they are cooked. Then rinse with cold water, peel off the skin and let it cool down.

Cut the potatoes into slices and fry them together with the carrots in a pan with a little oil. The potatoes should turn golden brown. Refine with salt and pepper.

In a separate pan, steam the chanterelles with the shallots for about 6 minutes.

Then add the chanterelles to the potatoes in the pan, sprinkle with parsley and chives and fry briefly together. Refine with paprika powder and salt and pepper.

Recipe # 32: "Indian style" crêpes

Servings: 4

Preparation time: approx. 90 minutes

Nutritional values: 589 kcal / 92g carbs / 17g fat / 14g protein

Ingredients:

750g potatoes, waxy

175g basmati rice

125g Indian lentils

2 bunches of spring onions

½ teaspoon cane sugar

4 tbsp vegetable oil

1 teaspoon turmeric

1 teaspoon ginger

1 teaspoon cumin

1 teaspoon coriander seeds

1 tbsp mustard seeds

12 stalks of coriander

150g mango chutney

275ml coconut milk

Some pepper

Preparation:

Soak the lentils and rice separately with water and leave them to stand overnight. Pour off the water the next day.

Puree the lentils and rice separately from each other so that each is made into a porridge. If the mixture is too firm, you can add some water.

Then mix together, stir in sugar and 2 teaspoons of salt, cover and let ferment in a warm place until the next day.

The next day, cook the potatoes in salted water for 25 minutes until they are cooked through. Drain, rinse with cold water, peel off the skin and cut into large cubes. You cut the spring onions into rings.

Heat 3 tablespoons of oil in a pan and add the mustard seeds. Fry them until the kernels crackle. Add the coriander seeds and the onions, turn the stove on to a low flame and steam everything for 5 minutes.

Mix in the remaining spices and add the potatoes. Fry briefly and deglaze with the coconut milk. Put the lid on and let it stand for 10 minutes. Then you mash the potatoes with a fork.

Now stir your rice and lentil dough briefly, it shouldn't be too thick. Now heat oil in a pan and add 4 spoons of batter to the pan in portions. Bake until golden brown on both sides.

Then place the Indian crepes on a plate, cover them with a damp cloth and keep them warm in the oven at 100 ° C.

To serve, place 1 crepe on each plate, brush with the chutney and spread the potato filling on top. Serve with coriander.

Recipe # 33: Steamed Cauliflower

Servings: 2

Preparation time: approx. 30 minutes

Nutritional values: 85 kcal / 8g carbs / 2g fat / 8g protein

Ingredients:

1 red pepper, cut into strips

1 cauliflower, cut into florets

50ml vegetable stock

1 teaspoon olive oil

1 lemon, the peel thinly peeled

1 shallot, finely diced

1 pinch of coriander, ground

salt and pepper

Preparation:

Fill a saucepan about 2cm high with water, add 2/3 of the lemon zest. Then bring the water to a boil and season with salt.

Now put the cauliflower in the boiling water in a steam basket and cook on a medium heat for 20 minutes.

Take a separate saucepan and cook the vegetable broth. Add peppers and shallots. Stew the whole thing for 12 minutes with the lid on.

After the cooking time, puree the stock, shallots and paprika with the hand blender. If necessary, refine with salt, pepper, oil and coriander.

Spread the cooked cauliflower on plates and serve with the sauce.

Recipe # 34: lentil noodles with turmeric

Servings: 4

Preparation time: approx. 20 minutes

Nutritional values: 294 kcal / 47g carbs / 3g fat / 19g protein

Ingredients:

100ml tomato strained

300g red and yellow cherry tomatoes, halved

2 tbsp buckwheat grains

2 carrots, grated

2 shallots, finely diced

1 clove of garlic, finely diced

2 tbsp tomato paste

250g lentil noodles

cress

1 teaspoon olive oil

1 tsp turmeric powder

Chilli flakes

salt and pepper

Preparation:

Roast the buckwheat in a fat-free, hot pan for 5 minutes and set aside.

Heat some oil in another pan and sauté the garlic and shallots in it. Add the turmeric and tomato paste, mix and cook for another 3 minutes. Now add the tomatoes and simmer for 10 minutes, season with salt and pepper and pour some chilli flakes over them.

In the meantime, cook the pasta according to the instructions on the packet. Drain and add to the finished sauce with the buckwheat. Sprinkle with the cress before serving.

Recipe # 35: Pan-fried Mediterranean vegetables

Servings: 4

Preparation time: approx. 20 minutes

Nutritional values: 228 kcal / 32g carbs / 6g fat / 6g protein

Ingredients:

500g celeriac, cut into cubes

500g carrots, sliced

500g potatoes, cooked and cut into wedges

2 onions, cut into strips

4 cloves of garlic, sliced

2 tbsp olive oil

4 tomatoes, peeled, pitted and cut into small pieces

Mediterranean herbs (fresh or frozen)

salt and pepper

Preparation:

Fry the celery, carrots and potatoes in a pan with a little oil, refine with salt and pepper.

After 5 minutes, add the tomatoes to the pan, mix in the spices. Cook for another 5-10 minutes until all the tomatoes have crumbled. Season with salt and pepper and distribute on plates.

Recipe # 36: lentil pot

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 335 kcal / 52g carbs / 6g fat / 16g protein

Ingredients:

500g potatoes, waxy, cut into cubes

200g mountain lentils

3 cloves of garlic, diced

1 onion, diced

3 carrots, sliced

2 tbsp olive oil

Parsley, chopped

750ml vegetable stock

1 tbsp apple cider vinegar

½ teaspoon paprika powder

1 bunch of rocket

thyme

½ teaspoon Dijon mustard

salt and pepper

Chili powder, for example

Preparation:

Cook the lentils according to the package instructions. Then heat oil in a saucepan and sauté onions with garlic. Put the potatoes and carrots in the saucepan and cook for another 4 minutes. Stir constantly.

Add paprika powder, salt and chili powder and deglaze with the stock. Then add the lentils, vinegar and parsley to the pot. Let the whole thing simmer on a low flame for 30 minutes.

Remove the arugula from the stems, pluck the thyme from the stalks. Put both in the pan with the lentils after the cooking time. Salt, pepper and add the mustard. Mix well and serve.

Recipe # 37: blueberry rice

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 393 kcal / 42g carbs / 22g fat / 8g protein

Ingredients:

175g whole grain rice

100ml tomato juice

300ml vegetable stock

2 cloves of garlic, finely diced

2 shallots, finely diced

3 tbsp olive oil

2 zucchinis, cut into cubes

100g blueberries

Some rosemary, chopped

2 avocados

1 tbsp lemon juice

salt and pepper

Preparation:

Heat some oil in a saucepan and sauté the garlic with the shallots. Add the rice and fry briefly. Then quench with the broth and tomato juice. Salt, pepper and simmer for a good 20 minutes over a low flame.

Mix the rosemary and zucchini with the rice, then simmer for another 10 minutes until the rice is cooked through. Refine with lime juice, pepper and salt.

Remove the stone from the avocados, cut the fruit in half and grill in the grill pan for 5 minutes.

Divide the rice into 4 bowls, sprinkle with the blueberries and rosemary and serve with the avocados.

Recipe # 38: cheese macaroni

Servings: 4

Preparation time: approx. 25 minutes

Nutritional values: 380 kcal / 106g carbs / 29g fat / 15g protein

Ingredients:

400g whole wheat pasta

300ml vegetable stock

200g cashew nuts

1 clove of garlic, finely diced

1 onion, finely diced

1 jalapeño, cut into small pieces

2 teaspoons of starch

50g tortilla chips

parsley

Ground cumin

salt and pepper

Preparation:

Fill the cashew nuts with water in a bowl and let the whole thing soak for at least 4 hours.

Heat oil in a pan and sauté the garlic and onions until translucent.

Pour the cashew nuts into a colander and let them drain well. Put them in the blender along with the jalapeño, starch, broth and garlic-onion mixture and puree it into a fine sauce. Put these in a saucepan and let them simmer over a medium flame. Season to taste with salt, cumin and pepper.

Now cook the pasta al dente according to the instructions, then add to the sauce in the saucepan. Depending on the situation, add a little pasta water to the sauce to dilute it.

Distribute on 4 plates, crumble the tortilla chips and sprinkle over the pasta together with the parsley.

Recipe # 39: Baked Tomato, Spinach and Squash

Servings: 4

Preparation time: approx. 50 minutes

Nutritional values: 310 kcal / 56g carbs / 5g fat / 3g protein

Ingredients:

6 shallots, halved

1 Hokkaido pumpkin (about 2kg)

100g spinach leaves

300g cherry tomatoes, halved

5 tbsp maple syrup

2 tbsp balsamic vinegar

2 tbsp olive oil

Salt and cayenne pepper

Preparation:

Preheat your oven to 180 ° C and line a baking sheet with parchment paper.

Scrape the seeds and fibers out of the pumpkin, then cut it, along with its skin, into bite-sized cubes. Then you spread the pumpkin on the baking sheet.

Use vinegar, oil, cayenne pepper, salt and the maple syrup to conjure up a marinade for the pumpkin. Mix well and distribute the marinade over the pumpkin and shallots. Then in the oven for 40 minutes.

10 minutes before the end of the baking time, put the tomato halves and the spinach on the baking sheet and put them back in the oven for the rest of the time.

Remove after the cooking time, mix well again and serve immediately. Tastes particularly good with our bread recipes.

Recipe # 40: Chickpea Stew

Servings: 4

Preparation time: approx. 35 minutes

Nutritional values: 210 kcal / 29g carbs / 6g fat / 6g protein

Ingredients:

Can of chickpeas

1 can of chunky tomatoes

500g potatoes, mostly waxy

250ml vegetable stock

1 red chilli pepper

2 tbsp ghee

1 teaspoon paprika powder

1 teaspoon brown sugar

coriander

salt and pepper

Preparation:

First you peel the potatoes and cut them into bite-sized cubes. The chilli pepper is finely chopped. Pour the chickpeas into a colander and let them drain well.

Heat a top or a deep pan and toast the nutmeg and paprika powder a little, then add the ghee. Then add the potatoes, chilli and chickpeas to the pan. Fry everything together. Salt and pepper to taste.

Deglaze the whole thing with the broth and tomatoes, add a little salt, pepper and sugar. Then simmer on a medium flame for 20 minutes.

After the cooking time, divide the stew on 4 plates and garnish with the coriander.

Recipe # 41: Tofu and Broccoli Pan

Servings: 4

Preparation time: approx. 35 minutes

Nutritional values: 390 kcal / 15g carbs / 25g fat / 24g protein

Ingredients:

300g Chinese cabbage, cut into strips

1 onion, cut into strips

300g tofu, sliced

500g broccoli, cut into small florets

2 eggplants, cut into cubes

2 tbsp cilia sauce

100g peanut cream

3 tbsp oil

2 tbsp Ketjap Manis

½ teaspoon sesame seeds

Preparation:

Heat 2 tablespoons of oil in a pan and fry the tofu in it. Then remove from the pan and set aside.

Put another tablespoon of oil in the pan, then fry the aubergines in it. Remove again and set aside.

Then fry the broccoli together with the onions in it. Also remove from the pan.

In a bowl, stir together the ketjap manis, chilli sauce, peanut cream, sesame oil and 1/8 liter of water.

Return the vegetables and tofu to the pan and spread the sauce over the top. Mix well and bring to the boil briefly. Spread on plates and serve.

Recipe # 42: delicious fried vegetable rolls

Servings: 4

Preparation time: approx. 50 minutes

Nutritional values: 530 kcal / 65g carbs / 22g fat / 16g protein

Ingredients:

300g Chinese cabbage, cut into strips

50g mung bean seedlings

1 bunch of spring onions, cut into rings

1 carrot, cut into sticks

50g rice noodles

250g smoked tofu, finely diced

4 tbsp sesame seeds

6 tbsp oil

100ml Ketjap Manis

16 sheets of rice paper

Preparation:

Prepare the rice noodles according to the instructions on the packet.

Then rinse the bean seedlings with cold water and let them drain. Toast the sesame seeds in a pan.

Heat 2 tablespoons of oil in another pan and fry the carrot and tofu in it for 5 minutes. Add cabbage and leek onions and fry for another minute. Then refine with salt and pepper.

Now add the seedlings, 2 tablespoons of sesame seeds and the noodles and mix with the Ketjap Manis.

Place the rice paper sheets on a wet towel to soften them a little. Then distribute 3 tablespoons of the filling onto the leaves. Then roll it up tightly.

Heat 4 tablespoons of oil in the pan and fry the rolls until golden brown on all sides. Spread on plates and serve with sesame seeds and ketjap manis.

Recipe # 43: Baked Sweet Potatoes

Servings: 4

Preparation time: a. 45 minutes

Nutritional values: 340 kcal / 47g carbs / 7g fat / 21g protein

Ingredients:

2 sweet potatoes, halved lengthways

1 zucchini, cut into cubes

1 red pepper, diced

1 yellow pepper, diced

5 tbsp barbecue sauce

2 tablespoons oil

3 spring onions, cut into rings

salt and pepper

Preparation:

Place the potato halves with the cut side up on the parchment-lined baking sheet. Then put in the oven preheated to 175 ° C and bake for 45 minutes.

Heat some oil in a pan and steam the remaining vegetables in it for 5 minutes. Refine with salt and pepper to taste. Briefly add the spring onions and cook for 1 minute.

Take the potatoes out of the oven after the baking time. Take a spoon and scrape out 1/3 of the potato filling and mix it with the vegetables.

Then distribute the vegetable filling on the potatoes. Drizzle with barbecue sauce and serve.

Recipe # 44: Asian cauliflower curry

Servings: 4

Preparation time: approx. 55 minutes

Nutritional values: 560 kcal / 53g carbs / 30g fat / 16g protein

Ingredients:

400g carrots, diced

1 zucchini, diced

200g whole grain rice

1 can of chickpeas

1 cauliflower, chopped

150g shallots, halved

6 tbsp olive oil

1 can of coconut milk

parsley

thyme

Curry powder

salt and pepper

Preparation:

Preheat the oven to 200 ° C.

Pour the chickpeas into a colander and let them drain. Then place in a bowl and mix well with the cut vegetables, oil, 2 tablespoons of curry powder and 1 teaspoon of salt. Then spread on a deep baking sheet and put in the oven for 30 minutes.

After 10 minutes of baking time, put the zucchini on the baking sheet and put it back in the oven for the rest of the time.

In the meantime, cook the rice according to the instructions on the packet.

Briefly bring the coconut milk to the boil in a small saucepan and, after cooking for 25 minutes, pour it over the vegetables in the oven. Add the rice and the remaining herbs, mix well and put back in the oven for the last 5 minutes.

When the cooking time is finished, divide over 4 plates. Good Appetite.

Recipe # 45: Cabbage Rolls with Quinoa

Servings: 4

Preparation time: approx. 50 minutes

Nutritional values: 90 kcal / 38g carbs / 12g fat / 9g protein

Ingredients:

250g potatoes, peeled and cut into cubes

1 pointed cabbage

100g quinoa

1 can of chunky tomatoes

50g raisins

1 clove of garlic, finely chopped

1 onion, cut into thin strips

1 red chilli pepper, finely chopped

4 tbsp olive oil

1 cinnamon stick

salt and pepper

Preparation:

Cook the quinoa according to the instructions.

Separate 14 leaves from the cabbage and blanch individually for 2 minutes in boiling salted water. Then rinse with ice-cold water and let dry on a paper towel.

Cut the stalk from the remaining cabbage and cut the leaves into fine strips.

Take a saucepan and heat 4 tablespoons of oil in it. Then you add the garlic, onions, chilli and the cinnamon. Braise everything until translucent.

Put the potatoes and the cut cabbage in the pan and fry for 3 minutes. Now add tomatoes and raisins, mix and simmer for another 3 minutes. Mix in the salt, pepper and then the quinoa.

Preheat the oven to 225 ° C and lightly oil a baking sheet.

Spread 2 tablespoons of filling on each of the cabbage leaves, then wrap them tightly. Place the cabbage rolls seam-side down on the baking sheet and put them in the oven for 20 minutes.

Take out after the cooking time, distribute on plates and enjoy.

Recipe # 46: vegetable pasta with hummus sauce

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 540 kcal / 60g carbs / 26g fat / 14g protein

Ingredients:

200g wholemeal spaghetti

300g carrots

1 kohlrabi

100g spinach leaves

1 clove of garlic, finely chopped

1 tbsp maple syrup

75g walnut kernels, chopped

1 packet of hummus

1 tbsp oil

salt and pepper

Chilli flakes

Preparation:

Cut the carrots and kohlrabi into fine noodles with a julienne cutter and cook the noodles according to the instructions on the packet. In the last 2 minutes, also put the vegetable noodles in the pot and cook with them. Drain and collect the pasta water.

Put the nuts in a hot pan and pour the maple syrup over them. Caramelize and season with a little chili flakes. Put aside.

Sauté the garlic in a hot pan with a little oil. Deglaze with 200ml pasta water and the hummus. Mix well and simmer over a low flame.

Then add the spinach and the noodles to the sauce. Mix together, refine with salt and pepper. Divide between 4 plates and sprinkle the caramelized nuts on top.

Recipe # 47: Stuffed tomatoes with local herbs

Servings: 4

Preparation time: approx. 10 minutes

Nutritional values: 40 kcal / 3g carbs / 3g fat / 1g protein

Ingredients:

50g local herbs (nettles, dandelions, ribwort or sorrel)

1 onion

4 large tomatoes

2 tbsp young plantain buds

1 tbsp oil

salt and pepper

Preparation:

Roughly chop the local herbs. Cut the onion into fine cubes.

Let the oil get hot in a pan and fry the onions until translucent. Add the herbs and the ribwort buds and sauté everything for 3 minutes. Add salt and pepper to taste.

Halve the tomatoes in the middle and hollow them out. Add the inside of the tomato to the herbs in the pan and mix in. Then fill the tomatoes with it.

Arrange on 4 plates and enjoy.

Recipe # 48: couscous with vegetables

Servings: 2

Preparation time: approx. 15 minutes

Nutritional values: 487 kcal / 72g carbs / 15g fat / 14g protein

Ingredients:

300g frozen vegetable mix

300ml vegetable stock

1 spring onion, cut into rings

1 clove of garlic, chopped

150g couscous

1 teaspoon cumin, ground

2 teaspoons of white wine vinegar

2 tbsp olive oil

1 tbsp cashew nuts

salt and pepper

Preparation:

Heat some oil in a saucepan, then sauté the garlic and spring onions briefly. Add the cumin as well.

Deglaze everything with the broth, then add the vegetables to the pot as well. Salt, pepper and simmer with the lid on for 5 minutes.

Pour the couscous into the saucepan, stir well and bring to the boil. Then you take the pot off the stove and let it steep for another 4 minutes.

Loosen the couscous vegetables a little and refine them with vinegar, salt and pepper. Then sprinkle the chopped cashew nuts over it.

Recipe # 49: corn wafers with artichoke cream

Servings: 2

Preparation time: approx. 30 minutes

Nutritional values: 72 kcal / 10g carbs / 2g fat / 3g protein

Ingredients:

220g artichoke bases in a can, cut into cubes

3 tomatoes, cut into cubes

2 corn waffles

1 teaspoon almonds, ground

Basil leaves, cut into fine strips

salt and pepper

Preparation:

Take half of the artichokes and put them in a blender. Then puree well. Put the puree in a bowl and add the remaining artichokes. Also add diced tomatoes and almonds and season with salt and pepper. Mix well and steep for 10 minutes.

Then mix the basil into the cream. If necessary, season again.

Spread the cream evenly over the rice cakes. Decorate the whole thing with 2 basil leaves.

Recipe # 50: fake hollandaise sauce

Servings: 4

Preparation time: approx. 5 minutes

Nutritional values: 116 kcal / 3g carbs / 11g fat / 1g protein

Ingredients:

250ml boiled water

1 teaspoon agave syrup

½ lemon, the juice

1 ripe avocado

2 tbsp olive oil

salt and pepper

Preparation:

Core the avocado and put the pulp in a blender. Add the boiled water and all other ingredients (except the oil) to the avocado in the blender. Then puree very finely into a sauce.

If the sauce is very creamy, put the oil in the blender. Puree for another 30 seconds. The sauce is ready.

Tastes particularly good at asparagus season.

Recipe # 51: hash browns

Servings: 4

Preparation time: approx. 25 minutes

Nutritional values: 120 kcal / 16g carbs / 5g fat / 2g protein

Ingredients:

6 potatoes, waxy

3 tbsp vegetable oil

nutmeg

salt and pepper

Preparation:

Peel the potatoes. Take a kitchen grater and roughly grate the potatoes into a bowl. Then season with salt, pepper and nutmeg. Squeeze out the excess liquid with your hands and pour it away.

Heat the oil in a pan. Then divide the grated potatoes into 4 equal portions. You press it flat with your hands and put it in the pan. Fry until golden brown on both sides, about 5 minutes per side.

Then drain on paper towels and serve.

Recipe # 52: stuffed eggplant

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 150 kcal / 18g carbs / 6g fat / 5g protein

Ingredients:

2 shallots, finely diced

4 eggplants, halved lengthways

1 bunch of spring onions, cut into rings

1 can of chunky tomatoes

1 yellow pepper, diced

3 cloves of garlic, finely diced

Oregano, chopped

Parsley, chopped

2 tbsp olive oil

Preparation:

Preheat your oven to 200 ° C and line up a baking sheet with parchment paper.

Then you place the eggplants with the cut surface up on the baking sheet and cut the meat in a cross shape. Now put in the oven and cook in the oven for 25 minutes.

After the cooking time, take it out of the oven and scrape out the warm pulp. Leave a 1cm wide edge. Put the hollowed out halves back in the oven and keep them warm at 50 ° C. Dice the meat.

Take a pan and heat some oil, shallots and the garlic. Then add the peppers to the pan and fry for 5 minutes.

Now you can add the aborigine cubes, tomatoes and spring onions to the pan. Mix everything well and let it warm up. Add the herbs and add salt and pepper to taste.

Take the aborigine halves out of the oven, arrange them on 4 plates and fill them with the mixture from the pan. Good Appetite.

Recipe # 53: "Indian style" kale and carrots

Servings: 4

Preparation time: approx. 35 minutes

Nutritional values: 165 kcal / 16g carbs / 7g fat / 9g protein

Ingredients:

600g kale, cut into small pieces

5 carrots, thinly sliced

2 cloves of garlic, chopped

1 shallot, chopped

1 red chilli pepper, cut into rings

1 spring onion, cut into rings

100ml coconut milk

100ml vegetable stock

1 tbsp tandoori paste

1 teaspoon gram masala

1 tbsp peanut oil

1 teaspoon coriander seeds

2 tbsp mustard seeds

1 teaspoon cumin

A bit of salt

Preparation:

Take a pan and heat the oil in it. Add the garlic, shallots, half the chopped chilli and the spices. Fry for 3 minutes on a medium flame while stirring.

Then add the tandoori paste and the carrots, fry for 2 minutes. Then deglaze with the stock and coconut milk, salt to taste. Turn the heat down again and let the carrots simmer for 10 minutes. They should still be firm to the bite.

In the meantime, cook the kale in plenty of salted water for 10 minutes. Then drain and distribute on the plates.

Place the carrots on the kale, garnish with the spring onions and chili rings.

Recipe # 54: Pumpkin Ratatouille

Servings: 4

Preparation time: approx. 50 minutes

Nutritional values: 169 kcal / 18g carbs / 8g fat / 6g protein

Ingredients:

2 red peppers, diced

2 green peppers, diced

4 tomatoes, peeled and cut into cubes

2 zucchinis, thinly sliced

1 pumpkin, the pulp cut into cubes

3 cloves of garlic, finely chopped

1 chilli pepper, cut into rings

1 onion, cut into strips

400ml vegetable stock

Thyme, chopped

Basil, chopped

2 tbsp olive oil

salt and pepper

Preparation:

Heat oil in a saucepan, then sauté garlic, onions and chilli for 2 minutes.

Then you add the other vegetables to the pot and cook for another 2 minutes.

Then deglaze with the broth and simmer on a medium heat for 20 minutes.

After the cooking time, you also add the herbs to the vegetables in the pot. If necessary, refine the ratatouille with salt and pepper. Arrange in bowls.

Recipe # 55: oat burgers

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 766 kcal / 77g carbs / 37g fat / 32g protein

Ingredients:

4 burger buns (recipe in this cookbook)

120g fine oat flakes

4 tbsp flaxseed meal

80g coarse oatmeal

2 beetroots (vacuum-sealed), thinly sliced

1 onion, finely diced

1 red onion, cut into strips

2 cloves of garlic, finely diced

360ml beetroot juice

2 teaspoons of coriander

3 tbsp rapeseed oil

2 teaspoons of mustard seeds

4 tsp paprika powder

6 tbsp soy sauce

200ml vegetable stock

2 tbsp vegan margarine

5 tbsp yeast flakes

1 teaspoon mustard

1 pinch of turmeric

2 handfuls of rocket

3 tsp spelled flour (1050)

2 teaspoons maple syrup

20g walnut halves

salt and pepper

Preparation:

Mix the flaxseed and oatmeal first. Drain the beetroot and collect the juice. Mix it with beetroot juice to 360ml.

Heat the oil in a pan and sauté the garlic and onion cubes in it.

Crush the mustard seeds in a mortar, then add to the pan with the paprika powder. Mix and then deglaze with vegetable stock and beetroot juice. Pour in the soy sauce and simmer for 2 minutes.

Then pour the whole thing over the oatmeal into the bowl. Let it steep for 10 minutes.

Melt the margarine in a saucepan, then stir in the flour and remove it with 120ml of water. Stir well, then stir in the yeast flakes, salt, pepper, turmeric and mustard. Bring to the boil and cook until the mixture is nice and creamy.

Now you can knead the oatmeal mixture and form 4 patties out of it. Fry these well on both sides in a hot pan with a little oil. About 4-5 minutes per side.

Cut the burger buns in half. In the same pan you can then briefly toast them with the cut side facing down. Then you coat them with the oat cream.

Place the bottom half on a plate, then layer the beetroot, arugula, and onion rings on top of each other. Drizzle the rocket with a little maple syrup. Place a patty on top of each. Spread some of the cream on top and sprinkle a few chopped walnuts on top. Now put the lid on and enjoy.

Better than in any burger joint.

Light for the vegan evening

Even vegans shouldn't eat too hearty in the evening. Salads in particular are perfect here to satisfy those hunger pangs before going to bed. Let yourself be inspired by our creations.

Recipe # 1: fresh fennel salad

Servings: 4

Preparation time: approx. 25 minutes

Nutritional values: 236 kcal / 16g carbs / 16g fat / 5g protein

Ingredients:

2 grapefruits

4 bulbs of fennel

1 pinch of cane sugar

30g walnuts

4 tbsp sesame oil

2 tbsp red wine vinegar

salt and pepper

Chilli flakes

Preparation:

First you halve the fennel, remove the stalk and put the green leaves aside for later. Then you cut the fennel finely into strips or use a julienne cutter.

The grapefruits are peeled off, then you carefully cut the pulp out between the separating membranes. Now quarter the pulp pieces again.

Squeeze out the juice of the rest of the grapefruit and pour it onto the fennel, also add the oil, vinegar and sugar. Refine with salt, pepper and chilli and mix well. Then add the grapefruit pieces and let everything soak for 10 minutes.

In the meantime, roughly chop the walnuts and briefly roast them in a hot pan (without oil). You also cut the leafy green of the fennel into fine strips.

If the fennel salad is well done, you can distribute it evenly on 4 salad bowls. Finally, add walnuts and leafy greens. A fresh treat for the evening.

Recipe # 2: Italian bread salad

Servings: 4

Preparation time: approx. 30 minutes

Nutritional values: 186 kcal / 18g carbs / 11g fat / 4g protein

Ingredients:

120g vegan wholegrain rolls (1-2 days old)

1 onion, cut into fine strips

1 clove of garlic, finely chopped

4 tbsp olive oil

500g cherry tomatoes, halved

1 tbsp balsamic vinegar

1 bunch of basil

salt and pepper

Preparation:

First you cut the rolls in half, then into 2 cm cubes. Put some olive oil in a hot pan and toast the bread cubes all around until golden brown. When they're done, take them out of the pan and set them aside.

Add another tablespoon of oil to the pan. Steam the garlic and onions in it for 3 minutes.

Meanwhile, you can remove the basil leaves from the stems. Prepare a salad dressing from 2 tablespoons of oil, the vinegar, and salt and pepper.

Put everything in a bowl along with the halved tomatoes and mix the ingredients well together. Best to serve immediately, otherwise the bread will be mushy. Enjoy your meal.

Recipe # 3: pumpkin salad with lentils

Servings: 2

Preparation time: approx. 40 minutes

Nutritional values: 552 kcal / 67g carbs / 21g fat / 22g protein

Ingredients:

400g Hokkaido pumpkin, peeled, pitted and diced

125g beluga lentils

1 onion, cut into thin rings

1 bunch of parsley, chopped

5 tbsp apple cider vinegar

1 orange

30g figs, dried and chopped

4 tbsp vegetable oil

3 tsp agave syrup

1 slice of bread (2-3 days old), roughly crumbled

2 tbsp pumpkin seeds, chopped

½ tsp curry powder

1 teaspoon chilli flakes

400ml water

salt and pepper

Preparation:

For the lentils, bring the water to a boil. Put the lentils in a colander and rinse them briefly in cold water. Then you put them in the boiling water. Simmer over a low flame. After 20 minutes of cooking, add salt and let the lentils simmer for another 5 minutes. Then drain and rinse with cold water.

Heat some oil in a pan, add the pumpkin cubes and fry them until they are light brown. Salt and pepper a little.

Rub the orange peel (1 tablespoon) and squeeze out the juice. Then mix together with oil, agave syrup and vinegar to make a sauce. Refine with salt du pepper to taste.

Toast the bread, pumpkin seeds and figs in a pan with a little oil. Add the chilli and curry and roast briefly. Then refine with salt and pepper.

Mix the lentils with the pumpkin and onion rings in a bowl. Then pour the salad dressing over it and mix.

Spread on plates, pour bread, pumpkin and fig crumbs over them and sprinkle with parsley. It can be served.

Recipe # 4: fake tuna salad

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 306 kcal / 41g carbs / 6.4g fat / 19g protein

Ingredients:

400g white beans (can)

480g chickpeas (can)

2 stalks of celery, finely sliced

1 onion, finely diced

2 tbsp nori seaweed flakes

3 tbsp cucumber water

4 tbsp apple cider vinegar

3 tbsp lemon juice

1 clove of garlic

2 tbsp tahini

salt and pepper

Preparation:

Drain 200g white beans and the chickpeas, put them together in a bowl and roughly crush them with a fork. Add onions and celery and mix.

Pour water over the nori seaweed flakes in a small bowl and let stand covered for 10 minutes.

In the meantime, prepare the dressing. Put the remaining beans with the vinegar, the clove of garlic, the cucumber water and the tahini in a blender and puree the whole thing finely. Now pour off the algae flakes, also put them in the blender and puree again.

Finally, pour the finished dressing over the beans and chickpeas, refine with salt and pepper and mix well. Then let it steep for 20 minutes.

Arrange the salad decoratively on a plate. Good Appetite.

Recipe # 5: hummus tomato basil

Servings: 12

Preparation time: approx. 20 minutes

Nutritional values: 77 kcal / 7g carbs / 4g fat / 3g protein

Ingredients:

1 bunch of basil, the leaves finely chopped

340g chickpeas

100g dried tomatoes

4 tbsp tahini

2 tbsp cumin

2 tbsp lemon juice

2 tbsp olive oil

1 pinch of salt

Preparation:

First you pour hot water over the tomatoes and let them soak in it for about 10 minutes. Then pour into a sieve and cut into fine strips.

The chickpeas are rinsed under cold water.

Now put the chickpeas, oil, tahini, lemon juice, tomatoes, cumin, salt and 120ml water together in a mixer. Puree the ingredients very finely. Add the basil to the humus and mix well.

Tastes particularly good with our vegan bread recipes.

Recipe # 6: tomato and asparagus salad

Servings: 1

Preparation time: approx. 20 minutes

Nutritional values: 94 kcal / 11g carbs / 3g fat / 5g protein

Ingredients:

2 tomatoes, diced

2000g asparagus, green

½ lime, the juice

½ teaspoon olive oil

½ teaspoon mustard

100ml vegetable stock

salt and pepper

Preparation:

Cut off the harder ends of the asparagus, peel and cut into pieces.

Then fry the asparagus in a pan with a little oil for 8 minutes, season with salt and pepper.

Mix the lime juice with the broth and mustard in a small bowl to form a vinaigrette. Then add the tomatoes. Mix briefly and serve with the asparagus.

Recipe # 7: rice salad with beans

Servings: 2

Preparation time: approx. 40 minutes

Nutritional values: 435 kcal / 61g carbs / 16g fat / 9g protein

Ingredients:

200g French beans

10g whole grain rice

20g pumpkin seeds, roasted

3 nectarines, cut into wedges

3 tbsp vegetable broth

3 tbsp white balsamic vinegar

2 tbsp vegetable oil

salt and pepper

Preparation:

Cook the rice in a saucepan with 450ml salted water for 25 minutes.

In the meantime, you can cut the beans into slices, about 5mm thick. Then add to the rice and cook for another 7 minutes.

After the cooking time, pour the whole thing into a colander and let it drain well. Then you transfer the mixture to a larger bowl to cool.

When the rice has cooled down, add the nectarines. For the dressing, mix the balsamic vinegar, vegetable stock, oil, salt and pepper together.

Then you pour the dressing over the rice. Mix everything well and serve in bowls. Finally, pour the pumpkin seeds over it.

Recipe # 8: pineapple salad with carrots

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 255 kcal / 30g carbs / 13g fat / 3g protein

Ingredients:

1 pineapple, cut into cubes

20g ginger, finely grated

7 carrots, finely sliced

2 spring onions, cut into rings

20g almond sticks, toasted

4 tbsp sunflower oil

1 tbsp honey, liquid

salt and pepper

Preparation:

Put the carrots with the pineapple and the spring onions in a bowl. Mix well.

Mix the ginger in a small bowl with the honey, oil, salt and pepper to make a dressing. Pour this over the carrots and pineapple and mix well. Let it sit for 15 minutes.

Mix the salad again, divide it into salad bowls and pour the almond sticks over them.

Recipe # 9: fennel salad with lentil topping

Servings: 2

Preparation time: approx. 25 minutes

Nutritional values: 373 kcal / 42g carbs / 12g fat / 17g protein

Ingredients:

1 whole fennel

120g red lentils

1 teaspoon agave syrup

2 tbsp white wine vinegar

2 tbsp sesame oil

1 apple, cut into sticks

Chilli flakes

salt and pepper

Preparation:

First you cook the lentils according to the instructions until they are done. Then pour into a sieve, pour into a bowl and let cool.

Cut the fennel into fine strips, put the greens aside.

Mix a dressing from agave syrup, vinegar and oil, season with salt, pepper and chilli flakes. Then put the dressing together with the fennel and lentils in a bowl, mix well and let it steep for 10 minutes.

Then chop the fennel greens and add to the rest of the salad together with the apple sticks. Refine the whole thing with salt and pepper, if necessary.

Recipe # 10: pomegranate and pearl barley salad

Servings: 4

Preparation time: approx. 25 minutes

Nutritional values: 263 kcal / 36g carbs / 10g fat / 7g protein

Ingredients:

1 pomegranate

1 liter of vegetable stock

150g barley barley

20g parsley, chopped

1 tbsp lemon juice

2 tbsp pistachio nuts, toasted

2 tbsp olive oil

salt and pepper

Preparation:

Put the pearl barley in a saucepan with the vegetable stock to boil.

Then simmer for 20 minutes over a medium flame. After the cooking time, pour into a sieve, rinse with cold water and drain.

Remove the seeds from the pomegranate and place them in a bowl along with the pearl barley.

Put the remaining ingredients in the bowl and mix everything together well. Refine with salt and pepper and serve in salad bowls.

Recipe # 11: Mexican Style Noodle Salad

Servings: 4

Preparation time: approx. 35 minutes

Nutritional values: 645 kcal / 84g carbs / 23g fat / 22g protein

Ingredients:

500g tomatoes

2 pickled peppers

500g pointed peppers

400g whole grain penne

3 ears of corn

oregano

coriander

2 onions, diced

2 cloves of garlic, diced

4 tbsp pumpkin seeds, roasted

5 tbsp vegetable oil

1 lime

Teaspoon cumin

salt and pepper

Preparation:

Roast the peppers in the oven grill until the skin turns black. Then place in a bowl and let stand covered for 10 minutes.

Cook the pasta according to the instructions.

Cut the pepperoni and tomatoes into small cubes and put them together in a bowl.

Pluck the leaves of the coriander and oregano and add to the bowl with the onions and garlic. Mix well.

Remove the kernels from the corn on the cob and fry them in a pan with a little oil until they turn brown in places. That happens within 5 minutes. Then add to the bowl with the other ingredients.

Now remove the skin from the peppers, cut into cubes and add to the bowls.

Sauté the garlic and onions in a pan until translucent, then sprinkle with the cumin. Put the rest in the bowl. Mix well together.

Pour the pasta into a colander, taking some of the pasta water away. Mix the pasta with the other ingredients while it is still warm, pour the juice of a lime over everything and season to taste with salt and pepper.

Let the salad stand for 30 minutes and then pour in 6 tablespoons of pasta water. Mix well and mix in the pumpkin seeds.

Recipe # 12: red cabbage salad

Servings: 8

Preparation time: approx. 25 minutes

Nutritional values: 336 kcal / 36g carbs / 17g fat / 8g protein

Ingredients:

1 head of red cabbage (1.3 kg)

50g walnuts, roughly chopped and roasted

1 teaspoon salt

2 tbsp lemon juice

5 tbsp white wine vinegar

3 tbsp walnut oil

1 teaspoon cinnamon

2 tbsp cane sugar

Cut out 2 oranges, fillets

pepper

Preparation:

Pluck away the first leaves of the red cabbage, cut away the stalk and then cut into fine strips. Put the red cabbage in a bowl and mix it with 1 teaspoon salt. Knead well and pour off the excess liquid.

Now mix the cinnamon, pepper, lemon juice, vinegar, walnut oil and sugar with the cabbage.

You can cut the orange fillets into large cubes and fold them into the cabbage. Finally mix in the nuts and serve in bowls.

Recipe # 13: filling bread salad

Servings: 4

Preparation time: approx. 30 minutes

Nutritional values: 186 kcal / 18g carbs / 11g fat / 4g protein

Ingredients:

500g cherry tomatoes, cut in halves

6 slices of wholemeal bread, cut into cubes

1 onion, diced

1 clove of garlic, diced

20g basil, chopped

1 tbsp balsamic vinegar

salt and pepper

Preparation:

Heat some oil in a pan and fry the bread cubes until crispy. Cool and transfer to a bowl.

Steam the onions and garlic until translucent.

Add all ingredients together to the bread cubes and mix well together. Serve immediately so that the bread doesn't get mushy. Good Appetite.

Recipe # 14: Layered Salad

Servings: 4

Preparation time: approx. 60 minutes

Nutritional values: 167 kcal / 13g carbs / 9g fat / 6g protein

Ingredients:

3 red peppers

3 peppers, yellow

3 peppers, green

4 onions, diced

2 cloves of garlic, diced

4 stalks of lemon thyme

5 tbsp white wine vinegar

2 tbsp sesame seeds

2 tbsp olive oil

salt and pepper

Preparation:

Cover a baking sheet with aluminum foil. Then halve the peppers and remove the seeds. Now place them down on the baking sheet.

Turn on the grill and put the tray in the oven for 10-15 minutes until the peppers peel turns black. Then you take the peppers out of the oven and put a damp tea towel over it. Let cool down well.

Cut the onions and garlic into fine slices and pluck the leaves of the thyme.

In a saucepan, sauté the onions, garlic and thyme with a little oil, stirring constantly. Then put the lid on and cook for another 10 minutes. Pour in the vinegar and season with salt and pepper. Put it off the stove and let it cool down.

Peel the skin off the peppers and cut them into strips.

Take a large mason jar and layer the pepper strips, sorted by color, alternately with an onion and garlic mixture.

Sprinkle some sesame seeds on top before serving.

Recipe # 15: Classic White Cabbage Salad

Servings: 6

Preparation time: approx. 25 minutes

Nutritional values: 93 kcal / 8g carbs / 5g fat / 2g protein

Ingredients:

2 onions, diced

1 white cabbage (1 kg)

3 tbsp white wine vinegar

3 tbsp wheat germ oil

1 teaspoon caraway seeds

1 teaspoon coconut blossom sugar

2 teaspoons of salt

pepper

Preparation:

Remove the stalk and the outer leaves from the cabbage, then slice into fine strips.

Put in a bowl with the salt, mix well and after 30 minutes pour off the excess water.

Peel the onions and cut them into fine cubes. Add to the cabbage along with the remaining ingredients and mix everything well. Let it steep for 15 minutes, then refine with salt and pepper.

Recipe # 16: Baked Beetroot

Servings: 4

Preparation time: approx. 35 minutes

Nutritional values: 142 kcal / 21g carbs / 5g fat / 2g protein

Ingredients:

150ml vegetable stock

1 apple, sliced

500g beetroot, cooked and peeled

20g ginger, grated

1 tbsp cane sugar

parsley

salt

pepper

Fleur de sell

Ground cinnamon

Preparation:

Cut the beetroot into thin slices with a vegetable slicer. Drizzle with the olive oil. Then spread on a baking sheet lined with baking paper. Put in the oven at 200 ° C and cook on both sides for 10 minutes. The beetroot is ready when it's crispy on the edges.

In the meantime, put the sugar in a saucepan and let it caramelize. Then deglaze with the vegetable stock and add the apple slices and 10g ginger. Bring to the boil together and cook with the lid on for 10 minutes.

After the cooking time, puree into a sauce with a hand blender. Refine with salt, the rest of the ginger and cinnamon.

Arrange the beetroot decoratively on 4 plates, pour the sauce over it and sprinkle the whole thing with the parsley and the fleur de sel.

Recipe # 17: "Wrong Scrambled Eggs" with Tofu

Servings: 4

Preparation time: approx. 25 minutes

Nutritional values: 220 kcal / 24g carbs / 8g fat / 12g protein

Ingredients:

75g spinach leaves

1 red pepper, diced

2 spring onions, cut into rings

200g natural tofu, cut into cubes

4 slices of wholemeal toast

1 teaspoon tomato paste

½ turmeric, ground

100g shiitake mushrooms, halved

1 tbsp oil

salt and pepper

1 handful of berries of your choice

Preparation:

In a bowl, mix tomato paste, turmeric, and 1 tablespoon of water. Add the tofu and mix.

Heat a little oil in a pan, sauté the mushrooms and paprika, then add the tofu. Fry the whole thing for 5 minutes. Meanwhile, mash half of the tofu with a fork. Now add the leek and spinach to the pan. Fry briefly and refine with salt and pepper.

Put the toast in the toaster, toast briefly and cut across the middle.

Arrange the wrong scrambled eggs on plates and spread the berries over them. Serve with the toasters.

Recipe # 18: Spring Potato Salad

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 175 kcal / 28g carbs / 3g fat / 7g protein

Ingredients:

150g frozen peas

200g green asparagus

500g young potatoes

1 bunch of radishes, thinly sliced

1 bunch of dill, chopped

1 handful of mint leaves, chopped

4 teaspoons of olive oil

2 tbsp apple juice

1 tbsp white wine vinegar

1 teaspoon maple syrup

1 teaspoon mustard

salt and pepper

Preparation:

First preheat the oven, then line a baking sheet with parchment paper.

Halve the potatoes and put them in a bowl, drizzle with the oil and season with salt and pepper. Then spread the potatoes on the baking sheet and put it in the oven for 30 minutes.

Meanwhile, you can remove the woody ends of the asparagus and cut it into pieces about 1cm wide. Then cook together with the peas in boiling salted water for 5 minutes, drain and rinse ice-cold.

Make a dressing by mixing together vinegar, apple juice, maple syrup, mustard, and 3 teaspoons of olive oil and the herbs. Refine with salt and pepper to taste.

Recipe # 19: mushroom salad

Servings: 2

Preparation time: approx. 25 minutes

Nutritional values: 66 kcal / 4g carbs / 2g fat / 7g protein

Ingredients:

400g brown mushrooms, halve or quarter according to size

1 bunch of dandelions, cut into bite-sized pieces

150ml vegetable stock

2 tbsp balsamic vinegar

1 teaspoon oil

salt and pepper

Preparation:

Boil 50ml of the vegetable stock in a pan, then add 200g of mushrooms.

Put the lid on and simmer for 2 minutes. Then cook uncovered until the water has evaporated. Stir constantly. Salt and pepper to taste. Then pour into a bowl.

Proceed in the same way with the other half of the mushrooms until these too are cooked. Also add to the bowl.

Add the rest of the broth to the pan and heat. Remove from the stove and mix with the oil, vinegar, salt and pepper to make a dressing.

Pour the dressing over the mushrooms, mix everything well. Then arrange the dandelion with the mushrooms decoratively on 2 plates. Good Appetite!

Recipe # 20: Vegetable Pasta Salad

Servings: 4

Preparation time: approx. 35 minutes

Nutritional values: 274 kcal / 33g carbs / 11g fat / 9g protein

Ingredients:

100g frozen peas

150g wholemeal pasta

200g green beans

30g olive rings in a glass

2 yellow zucchini

Lemon thyme

5 tbsp white wine vinegar

3 tbsp olive oil

salt and pepper

Preparation:

Cut the beans into 5mm wide pieces.

Then cook with the peas in salted water for 5 minutes. Pour into a sieve and rinse off ice cold.

You cook the pasta according to the instructions on the packet.

Put the drained vegetables in a bowl. Drain the olives and add to the vegetables. Mix together and mix in some thyme. Drain the pasta well and add it to the vegetables.

Then prepare a dressing. To do this, mix oil, vinegar, salt, pepper and a little thyme in a bowl. Then add the dressing to the bowl over the vegetable and noodle mixture. Mix well and let steep for 20 minutes.

Spread on plates, serve and enjoy.

Recipe # 21: tomato soup

Servings: 2

Preparation time: approx. 30 minutes

Nutritional values: 70 kcal / 4g carbs / 5g fat / 1g protein

Ingredients:

1 clove of garlic

300g chunky tomatoes

150ml vegetable stock

1 shallot, finely diced

1 sprig of lavender

1 tbsp olive oil

1 teaspoon harissa

salt and pepper

Preparation:

Pluck 5 leaves from the lavender and chop them. You put the rest aside for decoration.

Now heat some oil in a saucepan and sauté the shallots in it. Add the garlic to the pot through the garlic press. Add the chopped lavender leaves and ½ teaspoon harissa to the top and sauté briefly.

Then deglaze with the tomatoes and the stock. Bring everything to the boil, then simmer on a low heat for 15 minutes. Salt and pepper to taste.

Pluck the remaining lavender flowers off. Season the soup a little more, if necessary, and add the rest of the harissa. Mix well.

Pour the soup into soup bowls and sprinkle with the lavender flowers.

Recipe # 22: beetroot breads

Servings: 2

Preparation time: approx. 10 minutes

Nutritional values: 99 kcal / 19g carbs / 1g fat / 3g protein

Ingredients:

2 slices of vegan wholemeal bread

120g beetroot, cooked

6 nasturtium leaves

2 teaspoons of grated horseradish

A bit of salt

Preparation:

Brush the bread slices with 1 teaspoon of horseradish each.

Cut the beetroot into slices. Then cover the bread evenly with the beetroot and nasturtium.

Sprinkle some salt on top and arrange the bread on 2 plates.

Recipe # 23: fried mini peppers

Servings: 2

Preparation time: approx. 10 minutes

Nutritional values: 115 kcal / 4g carbs / 10g fat / 1g protein

Ingredients:

2 tbsp olive oil

300g small green peppers

pepper

sea-salt

Preparation:

Wash and dry the peppers well.

Then you take a pan and heat the olive oil. Add the peppers and cook well for 5 minutes. Stir again and again so that they don't burn. Then refine with the salt and pepper.

Divide between two plates and enjoy with freshly baked bread.

Recipe # 24: Cauliflower with Lentils and Korma Tofu

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 292 kcal / 21g carbs / 11g fat / 26g protein

Ingredients:

1 piece of ginger, grated

400g tofu, sliced

½ cauliflower, cut into florets

120g mountain lentils

1 clove of garlic, chopped

1 tsp curry powder

4 tbsp coconut milk

50g spinach

1 tbsp lime juice

½ teaspoon ground cumin

salt and pepper

Preparation:

Mix the spices with the coconut milk and ginger to a marinade. Brush the tofu with it and let the slices sit for 1 hour.

In the meantime, cook the lentils according to the instructions on the packet.

Also cook the cauliflower in boiling water for 5 minutes. After the cooking time, pour into a sieve and chop finely. Season with lime juice, salt and pepper in a bowl.

Now heat some oil in a grill pan and fry the tofu on both sides for 3 minutes. Then arrange on 4 plates.

Mix the spinach and cauliflower together and divide the whole thing equally on the plates with the tofu. Decorate with the coriander.

Recipe # 25: Spelled Salad with Brussels Sprouts

Servings: 4

Preparation time: approx. 45 minutes

Nutritional values: 295 kcal / 31g carbs / 11g fat / 16g protein

Ingredients:

160g spelled grains, precooked

600g Brussels sprouts

2 teaspoons of sweet mustard

2 shallots, diced

2 tbsp walnut oil

4 tbsp orange juice

2 tbsp apple cider vinegar

1 bunch of rocket

2 tbsp hazelnut flakes

salt and pepper

Preparation:

Wash the Brussels sprouts, cut each stalk with a cross. Then simmer in salted water for 10 minutes.

Cook the spelled grains in 250ml salted water with the lid on for 15 minutes.

Mix the shallots with the vinegar, orange juice, mustard and the oil to a dressing. Refine with salt and pepper.

Drain the spelled and Brussels sprouts into a sieve and place in a bowl with the dressing. Mix well together.

Divide the whole thing on 4 plates and decorate with the rocket. Then pour the hazelnut leaves over the salad.

Recipe # 26: spinach salad garnished with sesame seeds

Servings: 4

Preparation time: approx. 30 minutes

Nutritional values: 83 kcal / 3g carbs / 5g fat / 5g protein

Ingredients:

½ lemon

1 tbsp sesame seeds, peeled

500g spinach leaves (frozen)

2 spring onions, cut into rings

5 tbsp vegetable broth

1 tbsp sesame oil

3 tbsp light soy sauce

½ teaspoon sugar

A bit of salt

Preparation:

Put the spinach in a saucepan and cook it according to the package instructions. Then pour off and drain.

Toast the sesame seeds in a pan without oil, then transfer them to a small bowl and let them cool down.

Mix the soy sauce, broth, sugar, and sesame oil together to make a dressing.

Put the lukewarm spinach together with the onions in a bowl, then pour the dressing over them. Mix everything well. If necessary, you can refine the whole thing with salt and pepper.

You cut the lemon into wedges. Serve the salad with the lemon wedges on 4 plates and sprinkle with the sesame seeds.

Recipe # 27: Green Beans with Peanuts

Servings: 1

Preparation time: approx. 40 minutes

Nutritional values: 98 kcal / 12g carbs / 3g fat / 5g protein

Ingredients:

1 piece of ginger, finely chopped

150g green beans

½ red chilli, finely diced

100ml vegetable stock

1 rice waffle

1 teaspoon roasted peanuts, chopped

Sweetener to taste

Preparation:

Cover and cook the beans in the broth for 12 minutes. After boiling, turn the heat down to a low flame.

Pour the beans into a colander, collecting the broth in a container. Then put them back in the pot.

Boil the recycled stock with chilli and ginger. Cook it until it has reduced to 2 tbsp. Then add the peanuts and some sweetener.

Now mix the rest of the broth into the beans and let it marinate for 15 minutes. Arrange on a plate and serve with the rice waffle.

Recipe # 28: Refined Green Salad

Servings: 6

Preparation time: approx. 30 minutes

Nutritional values: 149 kcal / 7g carbs / 12g fat / 1g protein

Ingredients:

½ Batavia salad

½ frize salad

1 red oak leaf salad

40g hazelnut kernels

3 tbsp red wine vinegar

1 tbsp apple syrup

3 tbsp rapeseed oil

1 tbsp Dijon mustard

1 apple

2 tbsp hazelnut oil

1 bunch of chives

Preparation:

Pluck the salads the way you like them best. Wash and drain.

Now the hazelnuts are chopped and then roasted in a pan.

Mix vinegar, mustard, the various oils, apple syrup, and salt and pepper to make a dressing.

Cut the apple into very thin strips and the chives into small rolls.

Put everything in a large bowl along with the salad. Mix well and let it infuse briefly. Finally pour the nuts over the top and serve.

Recipe # 29: Tuscany Bean Salad

Servings: 6

Preparation time: approx. 40 minutes

Nutritional values: 186 kcal / 8g carbs / 16g fat / 4g protein

Ingredients:

250ml vegetable stock

250g white beans, dried

1 packet of pureed tomatoes

4 vine tomatoes

3 cloves of garlic, finely chopped

12 sage leaves

6 tbsp olive oil

5 tbsp red wine vinegar

salt and pepper

Preparation:

It is best to soak the beans over night covered with water (at least 12 hours).

After this time, drain and cook in the vegetable stock with the lid on for 30 minutes. Pour into a sieve and let drain.

In a saucepan with 3 tablespoons of oil, sauté the garlic until translucent. Deglaze with the tomatoes and add the beans. Put the lid on and simmer over a medium flame for 15 minutes. Stir every now and then and refine with salt, pepper and red wine vinegar. Take it from the stove and let it cool off.

Core the tomatoes, then cut into fine cubes and add to the beans. Mix well. If necessary, season the beans again.

Take a pan and fry the sage leaves in a little oil for 60 seconds. Then place on a paper towel and allow to drain.

Serve the bean salad in a bowl and decorate it with the sage leaves.

Recipe # 30: Fennel Salad with Pears

Servings: 2

Preparation time: approx. 20 minutes

Nutritional values: 98 kcal / 14g carbs / 2g fat / 1g protein

Ingredients:

1 pear, quartered

2 fennel bulbs

1 lime

Watercress

1 teaspoon sesame oil

salt and pepper

Preparation:

Use a slicer to grate the fennel and pear into wafer-thin slices. Squeeze the juice of the lime and mix with the fennel and pear.

Pluck the cress into bite-sized pieces, then mix them with the fennel and pear. Scatter the sesame oil over it, season with salt and pepper. Serve in two bowls.

Feasting is also vegan

Mousse, ice cream and other goodies are the crowning glory of a successful meal. Even as a vegan, you don't have to do without it. Because we present you a selection of completely vegan desserts that your family and friends will also delight.

Recipe # 1: Chocolate ice cream with a South Sea flair

Servings: 8

Preparation time: approx. 30 minutes

Nutritional values: 168 kcal / 7g carbs / 14g fat / 3g protein

Ingredients:

250g soy yogurt

30g vegan dark chocolate, chopped

400ml coconut milk

2 bags of chai tea

2 tbsp cocoa powder

4 tbsp maple syrup

2 tbsp chia seeds

Preparation:

Heat the coconut milk together with the cocoa and maple syrup in a saucepan. Make sure it doesn't start to boil. Then you hang the tea bags in, take the pot off the stove and let everything sit for a good 30 minutes.

Remove the tea bags, squeeze them out and add 1½ tbsp chia seeds and the yogurt to the pot. Mix everything well.

Fill the mixture into 8 ice cream molds and place them in the freezer for about 1 hour. Then take them out and put a wooden stick in each one (if you want popsicles). Then another 4 hours in the freezer.

Melt the chocolate in a double boiler. Take the ice cream out of the mold and decorate it with the chocolate and the rest of the chia seeds. Serve cold.

Recipe # 2: avocado ice cream with mint

Servings: 6

Preparation time: approx. 15 minutes

Nutritional values: 368 kcal / 20g carbs / 31g fat / 4g protein

Ingredients:

1 bunch of mint

3 avocados, the pulp

400ml coconut milk

50ml agave syrup

100g vegan chocolate drops

2 tbsp lemon juice

Preparation:

Take the solid part out of the coconut milk can after opening and transfer it to a large bowl. Beat the solid milk until frothy and pour this mixture into a loaf pan.

Put the pulp of the avocados, the mint leaves, the lemon juice and the agave syrup in a blender and puree it to a fine mass. You put this over the foamy coconut mass in the loaf pan, sprinkle everything with the chocolate drops and fold them lightly under.

Then you cover the ice cream airtight with cling film and put the mold in the freezer compartment. Freeze for at least 2 hours.

Take out of the freezer shortly before serving, cut into 6 portions and enjoy.

Recipe # 3: Fresh lemon balm sorbet with strawberries

Servings: 4

Preparation time: approx. 60 minutes

Nutritional values: 110 kcal / 24g carbs / 1g fat / 1g protein

Ingredients:

1 bunch of lemon balm, pluck the leaves off

150ml grape juice, light

400g strawberries

450ml water

1 vanilla pod

1 lime

2 ½ tbsp coconut blossom sugar

Preparation:

Halve the lime in half and cut one half into slices.

Scrape out the pulp of the vanilla pod. Put the pod and pulp, lime slices, sugar, grape juice, and water in a saucepan. Bring to the boil and stir constantly until the sugar has dissolved.

Put the lemon balm leaves in a bowl and pour the sugar solution over the leaves. That then has to drag for 15 minutes. Then the liquid is pressed through a fine sieve and poured into a flat shape. Place in the freezer.

If the edge starts to freeze, mix well with the hand blender. Repeat this process several times within 6 hours of freezing time. The consistency will get better the more you stir the sorbet.

Rub the peel of the remaining lime and squeeze out the juice. You put that together in a bowl.

Cut the strawberries into slices and add them to the bowl as well. Mix well and place in the refrigerator.

When the sorbet is ready, arrange decoratively on a plate with the strawberries.

Recipe # 4: apple compote

Servings: 4

Preparation time: approx. 25 minutes

Nutritional values: 200 kcal / 48g carbs / 0g fat / 1g protein

Ingredients:

200ml apple juice, clear

4 apples, cut into large cubes

3 allspice grains

50g coconut blossom sugar

1 stick of cinnamon, grated

Preparation:

Put the coconut blossom sugar in a small saucepan and let it caramelize. Then add allspice and cinnamon, deglaze with the apple juice and bring to the boil. The caramel should have dissolved.

Add the apples and simmer for 15 minutes on a low flame with the lid on. Stir every now and then so that nothing burns.

Divide the compote between 4 bowls and let cool.

Recipe # 5: melon balls in champagne granite

Servings: 4

Preparation time: approx. 40 minutes

Nutritional values: 254 kcal / 36g carbs / 0g fat / 1g protein

Ingredients:

150g cane sugar

400ml sparkling wine or champagne

100ml white wine

100ml water

1 melon

1 lemon

1 vanilla pod

Preparation:

Peel the lemon peel and cut into fine strips, then squeeze out the juice.

Heat 200ml sparkling wine together with 2 tablespoons lemon juice and 75g sugar in a saucepan until the sugar has dissolved. Then add the rest of the sparkling wine and let cool down.

Put the sparkling wine in a flat baking dish and place in the freezer. Let freeze for 4 hours, removing the mold again and again and mixing it with the hand blender. The more often this is repeated, the finer the consistency.

In the meantime, remove the kernels from the melon and portion the meat with a ball cutter.

You can mix the pulp of the vanilla pod with the rest of the sugar in a bowl. Bring this mixture together with the white wine, lemon zest and 2 tablespoons lemon juice to the boil and simmer for 4 minutes.

Let it cool down briefly and spread it over the melon balls, then let it steep for 3 hours at room temperature.

Take the granita out of the freezer, divide it into glasses and garnish with the melon balls.

Recipe # 6: Chocolate Mousse

Servings: 2

Preparation time: approx. 5 minutes

Nutritional values: 338 kcal / 26g carbs / 23g fat / 8g protein

Ingredients:

2 tbsp pomegranate seeds

4 tbsp cocoa powder

1 banana

2 avocados

Preparation:

Chop the avocados and the banana and add them to the blender along with the cocoa powder. Puree fine.

Divide the mixture between two glasses. Use 1 tbsp pomegranate seeds each for decorating.

Chill for 30 minutes and serve cool.

Recipe # 7: raspberry balls with coconut

Servings: 15 pieces

Preparation time: approx. 15 minutes

Nutritional values: 108 kcal / 8g carbs / 7g fat / 3g protein

Ingredients:

150g oat flakes, tender

120g raspberries, frozen

4 tbsp coconut oil

80g cashew nuts

5 tbsp desiccated coconut

Preparation:

Put the cashew nuts and oat flakes in a blender and puree them very finely. Melt the coconut oil in a saucepan over medium heat.

Now you fill the coconut oil and the raspberries into the blender and puree everything together again.

From this mass you form bite-sized balls and roll them in the desiccated coconut. Then chill in the refrigerator for 1 hour.

Serve on a small plate with a few raspberries.

Recipe # 8: Grilled Fruits

Servings: 4

Preparation time: approx. 30 minutes

Nutritional values: 58 kcal / 11g carbs / 0g fat / 1g protein

Ingredients:

15g ginger root, grated

4 sticks of lemongrass, halved lengthways

1 lime

8 physalis

½ papaya, cut into bite-sized pieces

100g pineapple, cut into bite-sized pieces

1 tbsp liquid honey

1 small carambola, sliced

Preparation:

Take a zester and use it to peel off a few very fine strips of the lime peel. Then you halve the lime and squeeze out the juice. You mix this with the honey and the ginger.

Alternate between the prepared fruits and the lemongrass skewers and brush everything with the honey-lime-ginger mix.

Depending on what you have on hand, you can put the skewers on the hot grill for 10 minutes or you have an oven with a grill function. Then you can put the skewers on a baking sheet in the oven and grill them there for 8 minutes.

When the skewers are ready, sprinkle them with the lime zest. Enjoy this original dessert warm.

Recipe # 9: berry punch

Servings: 4

Preparation time: approx. 15 minutes

Nutritional values: 38 kcal / 7g carbs / 0g fat / 1g protein

Ingredients:

1 liter of mineral water

40g ginger

1 lime

100g strawberries, halved

100g red currants

100g blueberries

Ice cubes

Preparation:

Finely grate the ginger and place in a jug. Squeeze the juice of the lime and pour it into the jug with the ginger.

Now put the berries in the jug, mix well and let steep in the ginger-lime juice for 30 minutes. Then pour the mineral water over it and add the ice cubes.

Fill into glasses and serve. A refreshing change from conventional desserts, especially in summer.

Recipe # 10: tapioca cream

Servings: 6

Preparation time: approx. 45 minutes

Nutritional values: 242 kcal / 47g carbs / 5g fat / 1g protein

Ingredients:

1 pandan leaf (or ½ vanilla pod)

1 baby pineapple, diced

1 mango, diced

120ml coconut milk

4 tbsp desiccated coconut, toasted

150g pearl tapioca

salt

Preparation:

In a saucepan, bring 1 ¼ liter of water to a boil with a pinch of salt. Then sprinkle in the pearl tapioca. Simmer over a medium flame for 5 minutes, stirring again and again. Then you take the pot off the stove and let it stand for 15 minutes.

After this time, add 700ml ice-cold water to the tapioca in the pot and stir. Then you pour the tapioca into a fine sieve and let it drain well.

After draining, pour the tapioca into a bowl and add more water so that it is completely covered. To remove the starch, you have to stir everything very well. Then pour it back into the sieve and let it drain. You repeat this procedure 2 times.

Divide the tapioca into 6 bowls or glasses and put them in the fridge for 30 minutes.

In the meantime, cut the pandanus leaf into 4cm pieces and tie them together.

Grate the palm sugar and put it in a saucepan along with 75ml of water. Add the bunch of pandanus and cook until the sugar has dissolved. Then cook for another 4 minutes until a syrupy mixture has formed. Then take it off the stove and let it cool.

Just before serving, distribute 2 tablespoons of coconut milk, the pineapple and mango cubes on each serving of tapioca. Pour the syrup on top and sprinkle with desiccated coconut.

Recipe # 11: coconut jelly with strawberries

Servings: 4

Preparation time: approx. 45 minutes

Nutritional values: 129 kcal / 14g carbs / 6g fat / 2g protein

Ingredients:

1 tsp agar agar

250ml coconut milk

30g ginger root

500g strawberries, halved

2 limes, the juice

2 tbsp powdered sugar

The leaves of 2 stalks of lemon balm

Preparation:

Take a saucepan and briefly boil 100ml coconut milk with the agar agar, then simmer for 2 minutes while stirring.

Take it from the stove and let it cool off. Then pour the rest of the coconut milk, 3 tablespoons of lime juice and powdered sugar into the saucepan. Stir the ingredients until you get a lump-free cream.

Cut the ginger into 4 pieces. You add 3 of them to the cream using a garlic press. Stir again and refine with lime juice if necessary.

Then you fill the cream in a flat baking dish and put it in the fridge overnight. Put the halved strawberries in a bowl, press in the remaining ginger and mix with a little powdered sugar.

Cut the coconut jelly into larger cubes and distribute them together with the strawberries on 4 dessert plates. Garnish with the lemon balm.

Recipe # 12: fruit packs

Servings: 4

Preparation time: approx. 35 minutes

Nutritional values: 143 kcal / 31g carbs / 1g fat / 2g protein

Ingredients:

1 piece of ginger, finely chopped

4 tbsp maple syrup

4 cardamom pods

2 pears, cut into wedges

2 kiwis, peeled and sliced

200g green grapes, pitted and halved

½ honeydew melon, peeled, pitted and sliced

1 stick of cinnamon, cut into 4 pieces

Preparation:

Preheat your oven to 180 ° C.

Take a piece of baking paper and cut 4 pieces of the same size, measuring 35x25cm.

Distribute the fruit and ginger evenly on the parchment paper and put them directly in the middle. Place a piece of cinnamon stick and a cardamom pod on each of the fruits and drizzle 1 tbsp maple syrup over each.

Fold the parchment paper into small packages, making sure to seal them.

Put the parcels in the oven and cook the fruit for 20 minutes. After the cooking time, remove from the oven, divide the packets on 4 plates, open slightly and serve immediately.

Recipe # 13: papaya carpaccio

Servings: 1

Preparation time: approx. 20 minutes

Nutritional values: 110 kcal / 17g carbs / 3g fat / 2g protein

Ingredients:

8 mint leaves

3 cashew nuts, chopped

1 papaya, the pulp cut into slices

½ lime

Preparation:

Take a peeler and cut very fine strips from the lime peel. You then cut these very finely in a julienne style.

Then you squeeze the juice out of the lime. With this you drizzle the papaya slices.

Chop the mint very finely. Then you put it together with the lime strips and 1 teaspoon water in a mortar and grind everything to a fine mass. Lift the cashew nuts underneath and pour the finished pesto into a small bowl.

Arrange the papaya on a plate and pour the pesto over it. Good Appetite.

Recipe # 14: chocolate pudding

Servings: 6

Preparation time: approx. 30 minutes

Nutritional values: 338 kcal / 54g carbs / 7g fat / 15g protein

Ingredients:

100g vegan dark chocolate

400g silken tofu

30ml almond syrup

Preparation:

Let the chocolate melt slowly in a double boiler. It mustn't boil! When the chocolate has melted, take it off the double boiler and let it cool a little.

Drain the silken tofu and place in a blender. Puree it until it's nice and creamy.

Then you add the almond butter and the liquid chocolate and mix everything well again.

Fill into 6 glasses and ideally in the refrigerator overnight.

The pudding can be kept in the refrigerator for 3 days.

Recipe # 15: banana split

Servings: 2

Preparation time: approx. 5 minutes

Nutritional values: 386 kcal / 49g carbs / 20g fat / 9g protein

Ingredients:

2 ripe bananas

30g soy yogurt

64g cashew butter

30g berries to taste

6g hemp seeds

6g cocoa nibs

30ml maple syrup

Preparation:

Peel the bananas and cut them in half lengthways in the middle. Then you distribute the 4 halves on 2 plates.

Place 1 tablespoon of soy yogurt in the middle of each of the banana halves. Then spread the nut butter, berries, cocoa nibs and hemp seeds on the banana halves.

Drizzle with maple syrup and serve immediately.

# 16: panna cotta with strawberry sauce

Servings: 4

Preparation time: approx. 75 minutes

Nutritional values: 172 kcal / 31g carbs / 1g fat / 9g protein

Ingredients:

200ml soy milk

150g silken tofu

½ vanilla pod, the pulp

1 tsp agar agar

6 tbsp powdered sugar

1 tbsp lemon juice

200g strawberries

Preparation:

For the panna cotta, put the tofu, milk, the pulp of the vanilla pod, agar agar and 3 tablespoons of powdered sugar in a blender. Puree the whole thing very finely for 60 seconds.

Then you put the liquid mass in a saucepan and let it boil until just before the boiling point. Stir constantly. Then take it off the stove immediately, let it cool down briefly and fill it into 4 glasses. Chill in the refrigerator for 1 hour.

In the meantime, put the strawberries in the mixer with 3 tablespoons of powdered sugar and lemon juice and process into strawberry puree.

Take the glasses out of the fridge, pour the strawberry puree over them and enjoy immediately.

Recipe # 17: caramel apples

Servings: 4

Preparation time: approx. 30 minutes

Nutritional values: 188 kcal / 20g carbs / 12g fat / 2g protein

Ingredients:

30ml maple syrup

6 tbsp vegetable oil

100g pecans

50g coconut blossom sugar

1 ½ teaspoon cinnamon

½ teaspoon ground vanilla

600g apples, cut into wedges

½ teaspoon ginger powder

1 tbsp corn starch

10ml lemon juice

Preparation:

Preheat your oven to 175 ° C and line a baking sheet with parchment paper.

Mix the nuts in a bowl with 3 tablespoons of vegetable oil, the maple syrup, 15g of coconut blossom sugar, ½ teaspoon of cinnamon and the ground vanilla. All of the pecans should be covered in the ingredients.

Then you spread them on the baking sheet and put it in the oven for 10-12 minutes. After the baking time, remove from the oven and let cool.

Heat 3 tablespoons of oil in a saucepan and add the apples. Sprinkle them with 1 teaspoon of cinnamon, 35g coconut blossom sugar, the ginger and corn starch and drizzle with the lemon juice.

Mix everything together, then put the lid on the pan and cook for 15 minutes, until the apples are nice and soft. Stir every now and then.

Divide the apples into 4 bowls and pour the baked pecans on top. Enjoy while still warm.

Recipe # 18: Vanilla Crunch Trifle

Servings: 8

Preparation time: approx. 30 minutes

Nutritional values: 180 kcal / 32g carbs / 4g fat / 3g protein

Ingredients:

1 packet of vanilla custard powder

500g soy yogurt, vanilla flavor

1 glass of morello cherries (720ml)

130g vegan cocoa biscuits with cream filling, roughly chopped

½ vanilla pod, the pulp

30g cane sugar

Preparation:

Empty the glass of cherries into a sieve and drain well. However, do not throw away the juice, but collect it in a mug.

Put 250ml of juice in a saucepan with the sugar and let it boil briefly. Then you add the pudding powder and the remaining juice, stir everything together and let it boil again.

After about 1 minute, put the pot on its side, add the cherries and let everything cool down.

Now you put the yogurt in a bowl and mix it with the pulp of the vanilla pod.

Prepare 8 glasses and alternately layer cherries, cookies and yogurt in them. Finish with the cookies. Then in the refrigerator for about 1 hour.

Recipe # 19: rice pudding with fruit salad

Servings: 4

Preparation time: approx. 45 minutes

Nutritional values: 350 kcal / 61g carbs / 9g fat / 7g protein

Ingredients:

100g physalis, halved

150g rice pudding

1 pinch of salt

750ml almond milk

1 mango, sliced

1 apple, sliced

1 lime

2 tbsp sugar

4 tbsp almond kernels, chopped and roasted

Preparation:

Put almond milk and a pinch of salt in a saucepan and bring to the boil. Add the rice pudding and 2 tablespoons of sugar, turn the heat down and let the rice pudding swell over a low flame for 30 minutes.

Stir every now and then so it doesn't burn. When the cooking time is over, set aside and let cool down.

Rub the peel of the lime, cut in half and squeeze out the juice. Then mix the prepared fruits with the lime juice, the peel and a little sugar in a bowl.

Spread the rice pudding on 4 dessert bowls, spread the fruit salad over them and decorate with the almonds.

Recipe # 20: banana on a stick

Servings: 8

Preparation time: approx. 20 minutes

Nutritional values: 90 kcal / 4g carbs / 7g fat / 2g protein

Ingredients:

60g vegan dark chocolate couverture

40g salted and roasted peanuts, finely chopped

2 bananas

15g coconut oil

8 popsicle sticks

Preparation:

Peel the bananas and divide them into 4 pieces each. Once that's done, stick the popsicle sticks in. Then the bananas go into the freezer. They stay there for about 1 hour.

In the meantime, let the couverture and coconut oil melt in a water bath. If the whole thing has liquefied, you put it on its side and let it cool for 45 minutes.

Dip the banana pieces’ half into the couverture and then roll them in the peanuts. Then you put them back in the freezer for 30 minutes.

Take out the bananas on the stick about 10 minutes before serving and let them thaw briefly.

Recipe # 21: Fine waffles with wine compote

Servings: 4

Preparation time: approx. 90 minutes

Nutritional values: 605 kcal / 125g carbs / 4g fat / 10g protein

Ingredients:

400g strawberries, halved

250g black currants

300g red currants

150ml dessert wine

210g cane sugar

3 tsp starch

300g flour (550)

2 tbsp soy flour

½ vanilla pod

2 tbsp vegetable margarine

A bit of salt

1 teaspoon Baking powder

300ml oat milk & 500ml mineral water

Preparation:

Bring 100g strawberries, the red currants, 120g sugar and 120ml wine to the boil, then simmer for 5 minutes over a low heat.

Remove from heat and press through a fine sieve. Mix 30ml of wine with the starch and add to the brew. Bring to the boil again and simmer until the brew becomes thick.

Then add the rest of the berries and simmer together over a low flame for 5 minutes. Then take it off the stove and let it cool down.

Mix the soy flour with 2 tablespoons of cold water. Mix the pulp of the vanilla pod with the flour, baking powder, 90g sugar and a pinch of salt.

Then add the milk, margarine, soy flour and mineral water and stir to form a batter. Then let it rest for 20 minutes.

Heat a waffle iron with a little vegetable margarine and pour the batter into the waffle iron in portions. Bake the waffles until golden.

Serve with the compote.

Recipe # 22: Apple Bread Muffins

Servings: 18

Preparation time: approx. 30 minutes

Nutritional values: 172 kcal / 34g carbs / 2g fat / 4g protein

Ingredients:

500g whole wheat flour

1 packet of baking powder

½ lemon, the juice

4 tbsp gingerbread spice

150g sugar

750g apples

50g cranberries, dried

50g almonds, peeled

Preparation:

First, you finely grate the apples with a grater. Mix in the lemon juice and sugar, cover the apples and let them rest for 7 hours so that they have completely absorbed the sugar and juice.

Preheat your oven to 180 ° C.

Then take a mixing bowl and pour in the flour, baking powder and the gingerbread spice. Mix well, then add the apples and cranberries. Mix into a dough.

Spread the dough over 18 muffin tins and finally press an almond into the middle of the dough. Then put the muffins in the oven. Bake for 40 minutes. Take out and let cool down.

Recipe # 23: apricots for snacking

Servings: 4

Preparation time: approx. 10 minutes

Nutritional values: 245 kcal / 17g carbs / 18g fat / 5g protein

Ingredients:

100g pine nuts

500g apricots, dried

Preparation:

Roast the pine nuts well in a pan.

Divide the apricots between 4 glasses and pour the pine nuts over them. You can also serve this dessert with vegan cream if you like.

Recipe # 24: apple crumble

Servings: 8

Preparation time: approx. 40 minutes

Nutritional values: 345 kcal / 36g carbs / 20g fat / 6g protein

Ingredients:

150g whole wheat flour

100g coconut oil

100g ground almonds

800g apples, cut into small cubes

1 lemon

80g coconut blossom sugar

1 teaspoon cinnamon

1 vanilla pod

powdered sugar

Preparation:

Rub some of the peel off the lemon, then squeeze the juice out of the fruit. Now mix the apples with 25g coconut blossom sugar, the lemon juice and the cinnamon.

Grease a mold with the coconut oil and pour the apple mixture into the mold.

Now you can prepare the crumble. To do this, scrape the pulp out of the vanilla and mix it with the flour, the remaining coconut blossom sugar, the zest of the lemon, the almonds and the coconut oil. Knead into crumbles and crumble over the apples.

Preheat the oven to 180 ° C, then put the mold in the oven for 30 minutes.

Remove, cool a little and sprinkle with the powdered sugar. Serve the apple crumble while it is still warm.

Recipe # 25: Frozen Banana Bites

Servings: 22 pieces

Preparation time: approx. 15 minutes

Nutritional values: 50 kcal / 4g carbs / 6g fat / 1g protein

Ingredients:

5 teaspoons of peanut butter

100g vegan chocolate

2 bananas

Preparation:

Cut the banana into slices, about the thickness of a finger. Brush one half with the peanut butter and place the other half on top of these pieces. Then in the freezer for 30 minutes.

Let the chocolate melt in a double boiler. Then you take the banana bites out of the freezer and decorate them with the liquid chocolate depending on your taste. Back in the freezer for about 3 hours.

Take the bites out of the chest 10 minutes before you want to serve them and arrange them on plates.

Vegan baking

You can also enjoy bread, rolls, cakes and other pastries, despite your vegan diet. We have a few recipes for you that you absolutely have to try. There are also vegan delicacies for Christmas.

Recipe # 1: pecan and banana bread

Servings: 1 bread (15 slices)

Preparation time: approx. 40 minutes

Nutritional values: 240 kcal / 24g carbs / 12g fat / 6g protein

Ingredients:

450g whole wheat flour

1 yeast cube

200g pecans

2 bananas

1 pinch of salt

3 tbsp rapeseed oil

140ml lukewarm water

Preparation:

First you crumble the yeast in 5 tablespoons of lukewarm water and stir the whole thing.

Pick up a mixing bowl. Add the flour and salt to the bowl and make a hollow in the center with your fist. There you add the yeast. Cover the bowl with a cloth and let the yeast rise for 15 minutes.

In the meantime, chop 100g nuts and mash the peeled bananas with a fork to make puree.

Put the nuts and banana puree in the bowl along with 140ml of lukewarm water and the oil for the flour and knead everything into a dough. Then cover again and let rise for 1 hour.

You fill the finished dough into a floured loaf pan and distribute the remaining 100g nuts on the dough. Let it go another 15 minutes. Meanwhile, you can preheat the oven to 160 ° C.

Recipe # 2: rhubarb slices

Servings: 2

Preparation time: approx. 45 minutes

Nutritional values: 514 kcal / 45g carbs / 26g fat / 9g protein

Ingredients:

2 sticks of rhubarb

1 rectangular frozen puff pastry

2 tbsp maple syrup

1 tbsp raspberry jam

1 tbsp breadcrumbs

Preparation:

Place the puff pastry on a baking sheet with parchment paper and preheat the oven to 200 ° C.

You peel the skin off the rhubarb and cut it into strips. These should be a little smaller than the width of the puff pastry.

Sprinkle the dough with breadcrumbs and cover it closely with the rhubarb. You leave a small margin free on the left and right. Finally, drizzle the maple syrup evenly over it.

Put the tray in the oven and bake for about 25 minutes. After the baking time, take out, let cool and enjoy.

Recipe # 3: marzipan cookies

Servings: 15 biscuits

Preparation time: approx. 40 minutes

Nutritional values: 120 kcal / 20g carbs / 4g fat / 2g protein

Ingredients:

220g powdered sugar

200g raw marzipan

Food coloring at will

3 tbsp lemon juice

possibly pearls in gold and silver for decoration

Preparation:

Line a baking sheet with parchment paper and preheat the oven to 200 ° C.

Now you put 100g powdered sugar with the marzipan in a bowl and knead the whole thing well. Place the dough between two layers of parchment paper and roll it out with a rolling pin. Take the biscuit cutter to hand, cut out figures like stars or hearts as you like and place them on the baking sheet.

Put the baking sheet in the oven and bake the cookies for five minutes. Take out of the oven and let cool on a wire rack.

To decorate, mix the remaining powdered sugar together with the lemon juice and the food coloring until smooth. Brush the cooled biscuits with the icing and give them the finishing touches with sugar pearls. A treat.

Recipe # 4: chestnut cake

Servings: 8 pieces of cake

Preparation time: approx. 60 minutes

Nutritional values: 366 kcal / 59g carbs / 11g fat / 7g protein

Ingredients:

100g raisins

4 tbsp olive oil

500g chestnut flour

800ml water

50g pine nuts

Fresh rosemary, roughly chopped

Preparation:

Preheat the oven to 175 ° C.

Mix the chestnut flour with the water and 2 tablespoons of oil.

Set up a flat baking pan and coat it with a little oil. Then distribute the finished dough evenly in it.

Then you distribute the pine nuts, rosemary and raisins on the dough and drizzle with the rest of the oil.

Put in the oven and bake for 45 minutes. Let cool, cut into squares and enjoy.

Recipe # 5: chocolate talons

Servings: 60 pieces

Preparation time: approx. 45 minutes

Nutritional values: 60 kcal / 4g carbs / 4g fat / 2g protein

Ingredients:

150g sugar

100g cocoa powder

300g almonds

150g chopped dark chocolate

1 small cup of cold espresso

1 teaspoon cinnamon

1 pinch of cloves

Preparation:

Preheat the oven to 160 ° C.

Put the chopped chocolate together with the almonds in a blender and puree finely. Then gradually add all the remaining ingredients and mix together. Then you put the whole thing on a work surface and knead everything into a smooth dough.

Roll the dough into a long sausage and cut it into pieces approx. 1 cm wide. It would have to be about 60 thalers.

Cover a baking sheet with parchment paper and place the talers on it with a little space. Put in the oven and bake for 15 minutes. Then let cool on a wire rack. Tastes wonderful with coffee.

Recipe # 6: tomato bread

Servings: 20 slices

Preparation time: approx. 40 minutes

Nutritional values: 140 kcal / 28g carbs / 0g fat / 4g protein

Ingredients:

100g tomatoes, dried and chopped

100g wheat flour (405)

675g wheat flour (550)

½ yeast cube

15g salt

Preparation:

Start the evening before! You sieve 250g flour 550 into a bowl and form a hollow in the middle. There you crumble the yeast.

Then you pour 500ml of warm water. Everything is kneaded for 2-3 minutes. Cover the bowl with plastic wrap and let the dough rise overnight for 12 hours.

After the resting time, add the tomatoes and the remaining flour and salt to the dough. Knead everything briefly.

Sprinkle some flour on a work surface, pour the dough on it and knead it with your hands for a good 10 minutes. Then cover the dough again and let rise for 1 hour. Then knead the dough again briefly and form 2 loaves out of it.

Prepare a baking sheet and line it with parchment paper. There you drape the loaves of bread. Cover them with a cotton towel and let them go for 90 minutes.

Preheat your oven to 225 ° C. Put a bowl full of water on the bottom of the oven. Put the tray with the bread in the oven and bake for 10 minutes. Then you remove the water bowl, set the heat to 200 ° C and let the bread bake for another 30 minutes.

Take out and let cool on a wire rack.

Recipe # 7: baguette bread

Servings: 4 loaves (10 slices per loaf)

Preparation time: approx. 40 minutes

Nutritional values: 43 kcal / 8g carbs / 1g fat / 1g protein

Ingredients:

225g whole wheat flour

250g wheat flour (550)

15g fresh yeast

2 teaspoons of salt

1 tbsp rapeseed oil

Preparation:

Make the pre-dough the evening before. Mix 125g wheat flour and 75g whole wheat flour together in a bowl, crumble 10g of the yeast into it and pour 250ml warm water over it. Knead for 1 minute with the kneading hook, then cover and let rise for 12 hours.

The next day, put the remaining flour and salt in a separate bowl. Form a hollow in the middle. Crumble in the rest of the yeast. Pour another 125ml of warm water over it and let everything rest for 10 minutes.

After the 10 minutes, add the pre-dough to the other dough and knead everything for 4 minutes with the dough hook. Then the dough is placed on a floured work surface.

Knead the dough very well with your hands for 10 minutes. It is best to do this until no more dough sticks to your hands.

Now you shape the dough into an elongated sausage and let it rise for 1 hour. Then you cut the dough into 4 equal pieces. From these pieces you shape the baguettes by rolling and applying gentle pressure.

Place them on a parchment-lined baking sheet, cover with a cotton towel, and let rise for 40 minutes.

Preheat the oven to 220 ° C. Score the baguettes crossways with a sharp knife. Then you put the tray in the oven and let your baguettes bake for 35 minutes.

Take out of the oven and let cool on a wire rack.

Recipe # 8: gingerbread cookies

Servings: 42

Preparation time: approx. 30 minutes

Nutritional values: 82 kcal / 14g carbs / 2g fat / 2g protein

Ingredients:

450g plum jam

120ml maple syrup

450ml oat drink

1 ½ tbsp gingerbread spice

2 tbsp cocoa powder

1 pinch of salt

400g wholemeal spelled flour

½ pack of baking powder

½ pack of baking soda

42 walnut halves

Preparation:

Preheat your oven to 180 ° C.

First, whisk the plum jam with the oat drink and maple syrup. Then you stir in the cocoa, the salt and the gingerbread spice.

Mix the flour, baking soda and baking powder, then add the whole thing to the wet ingredients. Mix everything into a smooth batter.

Line a baking sheet with parchment paper and spread all of the batter over the sheet. Smooth it out and place the walnut halves on the dough at regular intervals.

Now you put the tray in the oven and let the dough bake for 20 minutes. After the baking time, take it out of the oven, let it cool down and cut into 42 pieces so that each piece has a walnut half. Tastes best after 3 days.

Recipe # 9: chia seed croissants with poppy seeds

Servings: 14 pieces

Preparation time: approx. 60 minutes

Nutritional values: 103 kcal / 8g carbs / 7g fat / 3g protein

Ingredients:

25g coconut oil

95g wholemeal spelled flour

1 tbsp chia seeds

3 tablespoons water

2 tbsp applesauce

2 tbsp almond butter

3 tbsp rice syrup

75g almonds, ground

1 tbsp powdered sugar

1 tbsp poppy seeds, ground

1 teaspoon vanilla, ground

1 pinch of salt

Preparation:

Put the chia seeds together with the water in a small bowl and let them soak for 10 minutes.

In the meantime, mix the almond butter, applesauce, rice syrup, coconut oil and the almonds together and knead a little.

Then add the chia seeds, salt and vanilla and knead into a dough. You wrap this in cling film and put it in a cool place for 1 hour.

Preheat your oven to 150 ° C.

Cut small pieces from the cold dough and roll them into crescent-shaped croissants. Place them on a parchment-lined baking sheet.

When it's full, put it in the preheated oven and let the croissants bake for 15 minutes.

Now mix the powdered sugar with the poppy seeds and toss the still warm croissants in it. Let cool down and enjoy with coffee or tea.

Recipe # 10: stick bread (ideal for the campfire)

Servings: 8

Preparation time: approx. 30 minutes

Nutritional values: 227 kcal / 31g carbs / 9g fat / 5g protein

Ingredients:

175g wheat flour (405)

175g spelled flour (603)

½ yeast cube

50g olives, black and roughly chopped

5 tbsp olive oil

1 teaspoon salt

Preparation:

First you crumble the yeast in 200ml warm water and stir until the yeast has dissolved.

Add the flour, salt, olive oil and olives to the yeast. Knead the whole thing into a dough. Then cover with a cotton cloth and let rise in a warm place for 1 hour.

Divide the stick bread into 8 portions. Wrap 8 wooden sticks with aluminum foil, then wrap the dough around them. Grill over a grill or an open campfire for 15 minutes until the batter is well baked.

Recipe # 11: apple muffins

Servings: 16 pieces

Preparation time: approx. 30 minutes

Nutritional values: 128 kcal / 17g carbs / 5g fat / 2g protein

Ingredients:

150g wholemeal spelled flour

100g tender oat flakes

2 apples, roughly grated

2 teaspoons of baking soda

1 teaspoon baking soda

3 tbsp applesauce

100g brown sugar

1 pinch of cinnamon

75ml rapeseed oil

100g soy yogurt

75ml soy milk

1 tbsp vanilla sugar

1 tablespoon of crispy rolled oats

Preparation:

Preheat your oven to 200 ° C. Then you line a muffin baking sheet with paper shapes.

Mix the flour with the baking soda, baking powder and the tender oatmeal. Take a separate bowl and mix applesauce and sugar in it. There you also put the cinnamon, the oil and the vanilla sugar. Mix everything well.

Then add soy yoghurt and soy milk and mix with the flour to form a dough. Finally add the grated apple.

Spread the dough on the molds and put in the preheated oven.

Bake the muffins for 30 minutes. After the baking time, let it cool down and sprinkle with the crispy oat flakes.

Recipe # 12: Vegan Burger Buns

Servings: 8 rolls

Preparation time: approx. 25 minutes

Nutritional values: 307 kcal / 41g carbs / 11g fat / 11g protein

Ingredients:

160g whole wheat flour

240g spelled flour (630)

5 tbsp soy yogurt

3 tbsp soy cream

4 tbsp vegetable oil

200ml oat milk

1 ½ cube of yeast

2 tbsp cane sugar

4 tbsp flax seeds, crushed

2 teaspoons of salt

Chia seeds, sesame seeds or black cumin seeds as desired

Preparation:

Take a small bowl and crumble the yeast. Pour the sugar on top and set the bowl on its side until the yeast has liquefied.

Now mix the flax seeds with 3 tablespoons of oat milk and 3 tablespoons of vegetable oil. Add the flour, salt, yeast, yoghurt and the rest of the oat milk and knead everything into a dough. Cover the bowl with a cloth and let the dough rise for about 1 hour.

Now shape 8 burger buns from the dough and place them on a baking sheet that you have lined with baking paper. Cover and let rise for another 30 minutes.

Preheat the oven to 220 ° C.

Mix the rest of the oil with the soy cream and coat the buns with it. Now you can sprinkle them with chia seeds, sesame or caraway seeds.

Put the tray in the oven and bake your burger buns for about 14 minutes. Take out of the oven and let cool on a wire rack.

Recipe # 13: almond cake

Servings: 1 tray

Preparation time: approx. 35 minutes

Nutritional values: 527 kcal / 58g carbs / 30g fat / 10g protein

Ingredients:

150g vegan margarine

250g rice syrup

150ml soy milk

200g spelled flour as desired

200g wheat flour at will

100ml vegetable oil

1 pinch of salt

1 teaspoon baking soda

1 teaspoon apple cider vinegar

250g almond sticks

200g candied orange peel, chopped

80g cane sugar

Preparation:

Preheat your oven to 180 ° C.

In a mixing bowl, mix the flours with the salt and baking soda. Mix the soy milk, oil, syrup and apple cider vinegar in another bowl. Pour these wet ingredients over the flour and mix the whole thing together.

Line a baking sheet with parchment paper and spread the batter over it.

Melt the margarine with the sugar in a saucepan, add orange peel and almonds. Spread the mixture evenly over the dough and put the tray in the oven. Bake for 45 minutes.

Take out of the oven, let cool and cut into pieces.

Recipe # 14: Chocolate Nut Cake

Servings: 1 cake

Preparation time: approx. 20 minutes

Nutritional values: 333 kcal / 42g carbs / 17g fat / 7g protein

Ingredients:

250g fine flour

250g cane sugar

50g vegan margarine

250g hazelnuts, ground

150ml hazelnut drink

150ml cold coffee

1 vanilla pod

4 tbsp cocoa powder

Some margarine for the mold

Preparation:

Preheat the oven to 180 ° C and grease the cake pan with a little margarine.

Mix the nuts, flour, sugar, the pulp of the vanilla pod, salt and cocoa together. Then you add the margarine in small pieces. Pour the hazelnut drink and coffee into the bowl and stir everything to a batter.

Put the dough in the greased pan and bake your cake for about 1 hour in the preheated oven.

After the baking time, take out of the oven, let cool down and take out of the mold. Good Appetite.

Recipe # 15: vegan cheesecake

Servings: 1 cake

Preparation time: approx. 25 minutes

Nutritional values: 262 kcal / 13g carbs / 20g fat / 7g protein

Ingredients:

130g almond kernels

200g cashew nuts

75g dates, dried

75g coconut oil, melted

60ml agave syrup

75ml lemon juice

200g currants

½ vanilla pod, the pulp

2 tbsp desiccated coconut

Preparation:

Pour cold water over the cashew nuts and leave them to soak overnight.

Take a blender, add the almonds, dates, salt and 1 tablespoon of water and puree the whole thing. Then line a spring form pan with baking paper, pour this mixture into it, distribute everything well in the form and press it down to the bottom.

Pour off the water from the cashews and put the soft cashews in the blender. There is also the coconut oil, lemon juice, vanilla, 60ml water, agave syrup and a pinch of salt. Puree everything to a fine cream.

Spread the cream on the bottom of the springform pan and smooth it out. The cake is now in the refrigerator for at least 4 hours.

After 4 hours distribute the currants and desiccated coconut evenly on your cake and take it out of the mold.

A little tip: The best way to make the cheesecake is to put it in the freezer and let it thaw about 1 hour before you want to serve it.

Recipe # 16: Christmas fruit cake

Servings: 1 loaf pan

Preparation time: approx. 25 minutes

Nutritional values: 394 kcal / 26g carbs / 19g fat / 5g protein

Ingredients:

100g coconut blossom sugar

40g starch

280g wheat flour (1050)

½ pack of baking powder

180ml vegetable oil

300ml almond milk

100g apricots, dried and cut into small cubes

½ orange

50g raisins

80g chopped walnut kernel

70g almonds, ground

1 teaspoon powdered sugar (made from cane sugar)

Preparation:

Preheat the oven to 175 ° C.

In a bowl, mix the starch, flour, coconut blossom sugar, and baking powder. Mix the oil and almond milk in another bowl. You add this to the dry ingredients and mix everything together well.

Rub the peel of the orange and squeeze the juice out of the fruit. Now mix the walnuts, apricots, raisins, almonds and the zest and add the whole thing to the batter. Pour 2 tablespoons of orange juice over it and stir well again.

Now distribute the finished dough in the loaf pan.

Put the dough in the preheated oven and let it bake for 50-60 minutes, until golden brown. After the baking time, take the cake out of the oven and let it cool down a bit. Then fall very carefully so that it doesn't break apart.

When the cake has cooled completely, you can sprinkle some icing sugar over it. It tastes best when it has been able to pull through for a day.

Recipe # 17: jam cookies

Servings: 40 pieces

Preparation time: approx. 45 minutes

Nutritional values: 31 kcal / 5g carbs / 1g fat / 1g protein

Ingredients:

50g margarine

200g fine flour

100g red jam (cherry or strawberry)

1 pinch of baking soda

1 tbsp vanilla sugar

1 tbsp mineral water

1 tbsp soy milk

1 tbsp soy cream

Preparation:

First you mix the sugar, vanilla sugar, flour and baking soda together. Then you add soy milk, soy cream, margarine and the mineral water and stir everything into a batter.

Wrap the dough in foil and put it in the refrigerator for about 1 hour.

Preheat the oven to 200 ° C.

Roll out the cold dough on a floured work surface, spread the jam on it and roll it up. Wrap again in the foil and put in a cool place.

Line a baking sheet with parchment paper. Cut thin slices from the rolling pin and place them on the baking sheet. Put in the oven and bake for 12 minutes. Take out and let cool down.

Recipe # 18: Apple Pockets with Ginger

Servings: 8 pieces

Preparation time: approx. 25 minutes

Nutritional values: 219 kcal / 21g carbs / 13g fat / 4g protein

Ingredients:

1 piece of ginger, finely grated

30g marzipan raw mass, cut into cubes

400g vegan puff pastry from the cooling shelf

2 apples, cut into cubes

1 tbsp lemon juice

2 tbsp hazelnuts, chopped

1 tbsp rum raisin

1 teaspoon cinnamon

2 tbsp brown sugar

2 tbsp soy milk

Preparation:

Roll out the finished puff pastry on your work surface and cut out approx. 18 cm circles.

Mix the apples with the ginger, raisins, lemon juice, nuts, cinnamon and sugar in a bowl. Add the marzipan and mix it all together. Then distribute the mixture in the middle of the puff pastry circles.

Brush the edges with a little water and put the circles together to form a crescent moon. Then you press the edges together well so that no filling can escape. Knead the remaining puff pastry together, roll it out again and cut it into strips about 1cm wide.

Now preheat the oven to 200 ° C and cover a baking sheet with baking paper.

Place the bags on the baking sheet and brush them with the soy milk. Then put the strips of the rest of the dough on top and brush these with the milk as well. Then the bags come in the oven for 20 minutes.

Take out after the baking time and let cool down. They taste particularly good when they are lukewarm.

Recipe # 19: marble cake

Servings: 8 pieces of cake

Preparation time: approx. 25 minutes

Nutritional values: 451 kcal / 59g carbs / 21g fat / 5g protein

Ingredients:

200ml mineral water

175g sugar

200g margarine

1 packet of vanilla sugar

100ml rice milk

275g spelled flour (630)

125g starch

1 packet of baking powder

3 tbsp cocoa

1 pinch of saffron, ground

½ lemon, zest and juice

Preparation:

Preheat your oven to 180 ° C and grease the cake pan with margarine.

Put the saffron, margarine, sugar, vanilla sugar, lemon juice and the zest in a bowl and stir everything until frothy. Mineral water and rice milk are slowly mixed in while stirring.

Mix the flour with the starch and baking powder, then stir these ingredients into the bowl as well.

Pour 1/3 of the batter into a separate bowl and add the cocoa and 3 tablespoons of mineral water. Mix well.

Take your cake tin and first fill in the light batter, then spread the dark batter over it.

Then use a fork to lift the dark dough under the light dough in a circle. This is how the marble pattern is created.

Bake the dough in the preheated oven for 1 hour. Before taking it out, you should do a chopstick test.

Take the cake out of the oven, turn it onto a wire rack and let it cool down well.

Recipe # 20:

Servings: 6 pieces

Preparation time: approx. 15 minutes

Nutritional values: 235 kcal / 21g carbs / 9g fat / 3g protein

Ingredients:

10 figs, thinly sliced

150g fig jam

1 roll of vegan puff pastry (250g)

3 tbsp powdered sugar

Preparation:

Preheat the oven to 200 ° C.

Now divide the puff pastry into 6 rectangles. If you want, you can cut them out with a waved pastry cutter. Then you bend the edge up a bit, so that a boat is created.

Spread the jam on the boats and distribute the figs evenly over them. Sprinkle everything with some powdered sugar and place the boats on a baking sheet that you have lined with baking paper.

Put it in the oven and bake for 20 minutes.

Recipe # 21: peach tartlets

Servings: 2 pieces

Preparation time: approx. 40 minutes

Nutritional values: 29 kcal / 4g carbs / 2g fat / 1g protein

Ingredients:

2 vegan puff pastry sheets

3 peaches, thinly sliced

Some powdered sugar

Preparation:

Preheat the oven to 220 ° C and cover a baking sheet with parchment paper.

Leave a 1cm rim around the puff pastry and score so that you don't cut it. Turn the dough over, fold the edge in the middle and press it firmly.

Now distribute the peach slices on the puff pastry sheets and place them on the baking sheet.

Put it in the oven and bake for 20 minutes. Then remove and sprinkle with powdered sugar. Enjoy your meal.

Recipe # 22: Covered Apple Pie

Servings: 1 cake (12 pieces)

Preparation time: approx. 40 minutes

Nutritional values: 217 kcal / 35g carbs / 7g fat / 3g protein

Ingredients:

100g cane sugar

100g margarine

260g spelled flour (1050)

1 teaspoon salt

125ml oat milk

1 kg apples, sour and cut into eighths

1 teaspoon cinnamon

2 tbsp lemon juice

Preparation:

Preheat the oven to 180 ° C.

Mix the flour with salt and 80g sugar. Then you add the margarine in pieces and knead it well. Gradually add the milk and knead. The dough should be smooth but no longer sticky.

Divide the dough in half and roll out both pieces of dough. You put one half in a pie tin, this is the bottom. The other half will be the lid.

Mix the sliced apples with the cinnamon, lemon juice and the remaining sugar and distribute everything evenly in the pie pan. Then you put the lid over it and press the edges firmly.

Put the cake in the oven and bake for 40 minutes. Take out, let cool down a bit and serve while still lukewarm.

Recipe # 23: tofu brownies

Servings: 1 loaf pan (10 pieces)

Preparation time: approx. 30 minutes

Nutritional values: 572 kcal / 30g carbs / 17g fat / 4g protein

Ingredients:

150g margarine

175g fine flour

75g vegan dark chocolate couverture

100g brown sugar

300g silken tofu

100g white sugar

75ml soy milk

80g macadamia nuts, chopped

2 tbsp cocoa

1 teaspoon salt

1 teaspoon Baking powder

Preparation:

Preheat the oven to 180 ° C and line a loaf pan with baking paper.

Melt the couverture with the margarine in a water bath.

In the meantime, mix the flour with the cocoa, baking powder, salt and sugars. Then stir in the couverture-margarine mixture and add the much, the tofu and the nuts. Mix everything well.

Now you fill the dough into the loaf pan and smooth it out. Put it in the oven and bake for 30 minutes. It is important that the brownies are nice and juicy on the inside. Therefore, do a chopstick test.

After the baking time, take it out of the oven and cut into 10 pieces.

Recipe # 24: mirabelle cake

Servings: 1 cake tin (12 pieces)

Preparation time: approx. 30 minutes

Nutritional values: 239 kcal / 26g carbs / 13g fat / 4g protein

Ingredients:

125g coconut oil

200g wholemeal spelled flour

50g almonds, ground

2 tbsp coconut blossom sugar

500g mirabelle plums, peel and core

500ml apple juice

1 pinch of salt

50ml warm water

Dried peas (for blind baking)

1 ½ tbsp starch

Preparation:

Place the flour on a work surface along with the almonds, sugar, and salt. Make a depression in the flour with your fist.

Spread the coconut oil on the edge and pour the water into the hollow. Now you knead everything into a dough, make a ball out of the dough, wrap it in cling film and put it in the fridge for 1 hour.

Preheat the oven to 180 ° C.

If the dough is cold enough, roll it out thinly between two layers of parchment paper. Then you put it in the cake pan, press it down to the bottom and form a 3cm high rim. Place baking paper on top and fill it with the peas so that the dough does not rise too much during baking.

Then put it in the oven and bake for 25 minutes. Remove, remove peas and parchment paper and let cool.

Put the mirabelle plums in a saucepan with the apple juice and briefly boil the whole thing. Let the mirabelle plums cook for a few minutes, but don't let them get too soft.

Drain the mirabelle plums and catch the apple juice again. You thicken this with the starch according to the instructions.

Spread the mirabelle plums on the cake base and pour the thickened apple juice over them. Put in the fridge and let solidify. Good Appetite.

Recipe # 25: blueberry cheesecake

Servings: 1 tray (15 pieces)

Preparation time: approx. 55 minutes

Nutritional values: 446 kcal / 20g carbs / 36g fat / 12g protein

Ingredients:

200g dates, dried

450g cashew nuts

300g almond kernels

50ml agave syrup

5 tbsp desiccated coconut

100g blueberries

Juice of one lemon

1 teaspoon vanilla sugar

150g coconut oil

Preparation:

Soak the cashew nuts the night before and let them soak overnight.

Put the almonds and dates in a blender and puree the whole thing very finely. You can add a little water as needed. Then spread this mixture on a baking sheet with parchment paper or in a rectangular shape. Firmly press the bottom. Then put in the freezer.

Now pour the drained cashew nuts, agave syrup, coconut oil, lemon juice and vanilla sugar into the blender and puree it well. The mass should be nice and creamy.

Now put half of the mixture in a bowl and mix with the desiccated coconut. Add 50g blueberries to the other half in the mixer and puree again.

Now take the bottom out of the freezer and brush the light-colored mass over it. Then distribute the remaining blueberries evenly and cover with the blueberry mixture.

Put the whole thing back into the freezer for at least 1 hour and take it out 10 minutes before serving.

Smoothies for in between

Smoothies are nutritious, hip and trendy. That's why we don't want to withhold our best vegan smoothies from you. Just try them out. You'll be amazed.

Recipe # 1: blueberry smoothies with coconut

Servings: 2

Preparation time: approx. 10 minutes

Nutritional values: 186 kcal / 31g carbs / 5g fat / 2g protein

Ingredients:

150g blueberries

300ml almond milk

1 banana

2 dates, dried

1 teaspoon coconut oil

2 teaspoons coconut flakes

1 pinch of cinnamon

3 leaves of mint, fresh

Preparation:

Cut the banana into small pieces and halve the dates.

Grab your blender and add all of the ingredients except the mint and desiccated coconut. Puree everything on the highest level.

Divide the smoothie between 2 glasses, decorate with desiccated coconut and the mint leaves. Enjoy your meal.

Recipe # 2: Hulk smoothie

Servings: 4

Preparation time: approx. 15 minutes

Nutritional values: 71 kcal / 13g carbs / 1g fat / 2g protein

Ingredients:

1 apple, cut into cubes

1 handful of kale

20g ginger, cut into small pieces

4 stalks of mint

100g baby spinach

400ml water

2 tbsp oatmeal, tender

2 tbsp lime juice

Preparation:

Pluck the mint from the stems.

Put half of the mint leaves in the blender along with the rest of the ingredients (except for the oatmeal). Puree everything well until you have the perfect consistency for your smoothie.

Divide the Hulk smoothie into 4 glasses and garnish with the oatmeal and the rest of the mint leaves.

Recipe # 3: carrot smoothie drink

Servings: 1

Preparation time: approx. 10 minutes

Nutritional values: 52 kcal / 8g carbs / 1g fat / 2g protein

Ingredients:

1 clementine

100ml mineral water

100ml carrot juice

½ bunch of nasturtiums

Ice cubes

Preparation:

Roughly chop the nasturtiums with a large knife.

Halve a clementine and squeeze out the juice.

Now put all ingredients except for the mineral water in a mixer and puree them well. Pour the smoothie into a glass and pour ice-cold mineral water over it.

Tastes wonderfully fresh and cools especially in summer.

Recipe # 4: soy and tomato smoothie

Servings: 1

Preparation time: approx. 10 minutes

Nutritional values: 57 kcal / 6g carbs / 2g fat / 3g protein

Ingredients:

4 stalks of basil, the leaves

100ml soy milk

2 tomatoes

salt and pepper

Ice cubes

Preparation:

Remove the stem of the tomatoes and cut them into eighths. Take half of the basil leaves and roughly chop them.

Soy milk, chopped basil, tomatoes and ice cubes now go into the blender. Season with salt and pepper, then puree well.

Pour your smoothie into a glass and decorate it with the rest of the basil.

Recipe # 5: strawberry smoothie with soy

Servings: 1

Preparation time: approx. 10 minutes

Nutritional values: 114 kcal / 26g carbs / 2g fat / 6g protein

Ingredients:

125ml soy milk

2 panicles of green pepper berries

250g strawberries

Ice cubes

Preparation:

First wash and quarter the strawberries. Then you rinse the pepper under hot water and pluck the berries from a panicle.

Put the soy milk, strawberries and picked pepper berries as well as the ice cubes in the blender and puree until the smoothie is nice and frothy.

Pour into a glass, decorate with the pepperberry panicle and enjoy.

Recipe # 6: pear smoothie with lamb's lettuce

Servings: 4

Preparation time: approx. 15 minutes

Nutritional values: 130 kcal / 21g carbs / 4g fat / 3g protein

Ingredients:

20g almond kernels

2 pears, diced

100g lamb's lettuce

300ml cold water

20g dates, dried

2 tbsp tender oatmeal

2 tbsp lemon juice

Preparation:

Put all the ingredients in a blender and blend them well until they have the right consistency.

Divide the finished smoothie into 4 glasses and sprinkle a few more oatmeal on top. Enjoy your meal.

Closing word

Those who live vegan do not necessarily have to eat a monotonous diet. That is what many people fear. They believe that vegan food has to be boring and monotonous because the choice of food is very limited.

But as you noticed in our recipe section of this book, we can refute this opinion. A vegan diet is just as varied as the menu of a vegetarian or a meat lover.

Variety in the vegan kitchen

The vegan cuisine has so much more to offer than it seems at first glance. In addition to the large number of different types of fruit and vegetables, the range of vegan foods is now very extensive.

The alternatives relating to milk and dairy products in particular are constantly being expanded. In this way, you have the opportunity, even as a vegan, to eat yogurt, milk and the like. to enjoy. But on a purely vegetable basis, such as almond milk, soy milk or oat milk.

As you can see, you no longer have to go without small snacks and pastries. Because with the help of the milk alternatives you can replace milk, cream and co with the plant-based variants.

Tofu, the meat substitute for all vegans, also provides you with a lot of variety in your menu. Minced meat for your Bolognese or sliced meat can be replaced wonderfully. With the right preparation, the good taste is not neglected even with the plant-based alternatives.

Not enough nutrients? Are you kidding me? Are you serious when you say that!

Most critics of the vegan diet agree on this. Those who want to live without animal products do not consume all the necessary nutrients. We mentioned this briefly in the introduction to this book.

But in most cases this assumption is a fallacy. If you eat a predominantly vegan and varied healthy diet, your body gets all the important nutrients on average. Usually you are even better cared for than someone who has a mixed diet.

However, there are one or the other nutrient group that you should pay particular attention to. This includes:

Iron: Too little iron is the most common deficiency symptom. In the vegan diet, you will find the amount of iron your body needs in nuts, whole grain products, legumes and green leafy vegetables.

Iodine: Iodine is essential for the metabolism. You can counteract a deficiency by using iodized salt. But even mushrooms or nori, the algae leaves, contain a lot of iodine.

Vitamin D: In the summer months we get enough vitamin D if we spend enough time in the sun. This is a bit difficult in winter, because sunny days are quite rare here. But this deficiency arises completely regardless of your diet. That is why doctors recommend taking supplements that contain vitamin D in winter.

Zinc: Your body needs enough zinc for the immune system and metabolism. By preparing foods that contain zinc, such as nuts, pumpkin seeds and grains, specifically (allowing them to germinate or soaking them), you can counteract the zinc deficiency. In combination with foods that contain a lot of vitamin C, your body can absorb and use zinc better.

Omega-3 fatty acids: You can get these important nutrients from chia seeds, linseed oil, walnut oil or even hemp seeds and oils.

Protein: Plant foods are the perfect source of protein. The best suppliers include soy products, nuts, seeds, lentils, quinoa, oatmeal, amaranth, sprouts and green leafy vegetables.

Vitamin B2: This vitamin is very light-sensitive, but very stable to acids. It can be found in sesame, sunflower and pumpkin seeds, whole grains and other grain products.

Calcium: Very important for healthy and stable bones. In the vegan diet you will find calcium in almonds, poppy seeds, sesame seeds, hazelnuts, various dried fruits and in kale. Often the alternatives to milk are also fortified with calcium.

Vitamin B12: Unfortunately, this vitamin is not sufficiently found in plants. Therefore, it is necessary to actually take this vitamin mainly through dietary supplements.

As long as you keep an eye on these nutrient groups and eat a balanced diet, you are on the right track and supply your body with everything it needs to live.

Vegan - healthy through life

On your way to veganism you will surely have to overcome some stumbling blocks and hurdles. But in the end, veganism is not only a form of nutrition, but also a way of life. You want to get the best out of yourself, living beings and the entire planet.

Those who follow a vegan diet and live vegan choose life - without harming other living beings. And that is very commendable. You may think that as an individual you cannot make a big difference. But that's not true. Because only if you start with yourself can you convince and inspire others of your path.

Even a small stone can start an avalanche. Be you that stone.