THE PESCATARIAN COOKBOOK FOR BEGINNERS

200 Foolproof Pescatarian Recipes to Jumpstart Your Healthy Lifestyle

THOMAS SLOW

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TABLE OF CONTENTS

INTRODUCTION

CHAPTER ONE

PESCATARIAN DIET

THE BENEFITS AND HARMS OFPESCETARIANISM

WHAT FOODS ARE INCLUDED IN THE PESCATARIAN DIET?

WHAT DO PESCATARIANS EAT?

PESCETARIANISM: 14 DAYS MENU MEAL PLAN

ARE PESCATARIANS HEALTHY?

CHAPTER TWO

HOW TO BECOME PESCATARIAN

1. Getting Started

2. How to change your diet

3. How to buy fish and seafood

4. How to balance your diet

CHAPTER THREE

HOW TO LOSE WEIGHT FOR A PESCATARIAN

HOW TO LOSE WEIGHT? HOW TO PLAN A DIET FOR WEIGHT LOSS FOR A PESCATARIAN?

COMPARISON OF PESCETARIANISM AND VEGETARIAN DIETS

CHAPTER FOUR

BREAKFAST RECIPES

• Ginger and Berry Smoothie

• Avocado toast

• Avocado toast and omelet

• Peaches and cream overnight oats

• Scrambled Eggs With Smoked Salmon

• Mexican Shakshuka with Pepitas

• Chocolate cherry granola

• Mango coconut oatmeal

• Caprese egg muffin cups

• Crispbread with egg and avocado spread

• Banana and pineapple smoothie with passion fruit

• Ricotta pancakes with apricots

• Blueberry Cashew Curd

• Cheese mini frittata

• Whole grain bread with avocado cream cheese and smoked salmon

• Avocado stuffed with cottage cheese and rye bread

• Breakfast quinoa

• Apple cinnamon quinoa

• Pea pancakes with avocado puree

• Volumey cottage cheese spread on wholemeal bread

• Fruit quark

• Pea protein sandwich

• Cottage cheese and plums

• Hearty fruit salad with yogurt

• Zucchini Omelet with herbs

• Cocktail bowl with mango, nuts and Greek yogurt

• Vegan pasta with black beans and walnuts

• Avocado with cottage cheese on crispbread

• Small pancakes with ricotta, egg and ham

• Salmon scrambled eggs

CHAPTER FIVE

SOUP AND SALADS

• Shrimp Ginger Soup

• Spinach  soup

• Asian cobb salad

• Roasted carrot cream with apple, curry and coconut milk

• Scandinavian flavor: Fish soup

• Roasted tomato and basil soup

• Tomato fennel salad

• Wheat Berry Pepper Salad

• Citrus Caprese Salad

• Italian noodles and bean stew

• Cold vegetable cream soup

• Watermelon and tomato soup with parmesan

• Green smoothie bowl egg

• Moroccan vegetable soup with chickpeas

• Cold beet soup with egg

• Ramen noodle soup

• Green vegetable soup with yogurt

• Carrot soup with mango

• Purple Carrot Cream Soup with Walnuts

• Parsnip cream soup with croutons

• Soup with Shrimp

• Cauliflower soup with a mackerel fillet

• Arugula cream soup with parmesan

• Cold melon and tomato soup with yogurt and basil

• tomato soup with roasted buckwheat

• Chestnut soup with pear and nut topping

• Potato mince soup with mushrooms

• Cold tomato and melon soup

• Lentil curry soup with sheep's cheese

• Carrots – creamsoup

• Nopal Soup

• Matzo Ball Soup

• Vegetable broth without sodium

• Comforting noodle and chickpea soup

• Soup loaded with miso noodles.

• Bone” mineral broth and vegetables

• Noodle soup with broccoli and ginger

CHAPTER SIX

VEGETARIAN MAIN

• A slow pot of curry

• Marinated tofu salad

• Sweet potato nachos

• Lasagne with zucchini

• Loaded Vegetables Quesadillas

• Spicy Tempeh Stir-Fry

• Ricotta pancakes with apricots

• Summer zoodle salad

• Greek vegetables with feta

• Pancake skewers with fruits

• Pizza toasts with tomatoes, olives and mozzarella

• Baked potatoes with broccoli

• Pointed cabbage in soy cream

• Sweet potato toasts

• Soy vegetable curry

• Potato Pancake Salad Bowl

• Onion pilaf with fried eggs

• Colorful potato salad

• Stuffed peppers with rice and chickpeas

• Lentils with potatoes and tomato salsa

• Sweet potato salad

• Carrot risotto

• Eggplants with pomegranate seeds

• Vegetable Buckwheat Bowl with Asparagus Skewers

• Vegetable sushi with nori algae

• Vegetable carpaccio with lime vinaigrette

• Vegetable tart with almonds

• Vegetable ragout with green beans and young peas

• Sweet and sour Asian vegetables with coriander and peanuts

• Spinach and mango vegetables

CHAPTER SEVEN

BEANS AND LEGUMES MAINS

• Bean salad with roasted sweet potato

• Soft wax eggs on savoy bean vegetables

• Kidney bean pot with parmesan thalers

• lemon chicken

• Fish and zucchini bake with cherry tomatoes

• Lentils quesadillas

• Succotash

• Pumpkin Garam Masala

• Spicy Tomato Chickpeas

• Traditional falafel

• Pasta with lentil bolognese

• Bread cake with cucumber and radishes

• Potato salad with asparagus, radishes and peas

• Potato and legume salad

• Pasta with pea and walnut pesto

• Tuscan soup of chard and white beans

• Whole grain bread with omelet and baked beans

• Baguette with bratwurst and bean vegetables

CHAPTER EIGHT

FISH AND SEAFOOD MAINS

• Chocolate chip cookies

• Lobster cobb salad

• coconut shrimp curry

• Mason Jar sushi salad

• Pistachio-Crusted Salmon

• Thai mussels

• Shrimp and pesto grilled pizza

• Fiery salmon skewers

• Orange salmon with nut rice

• Cod on broccoli and pea puree

• Steamed fish fillet on a vegetable bed

• Radish and shrimp pan on celery root

• Thai crab meat salad

• Crispy fish with tomato and bread salad

• Pancakes stuffed with salmon

• fish burger

CHAPTER NINE

SNACK AND SIDES

• Pancake skewers with fruits

• Tomato and zucchini salad with feta

• Blueberry and coconut rolls

• Brain food cookies

• Chocolate granola bars

• Vanilla energy balls with coconut shell

• Wake-up energy balls

• Kale avocado and chilli dip with keto crackers

• Grilled eggplant rolls with walnut and feta filling

• Vegan Raw Meatballs

• Keto bowl with mushrooms and Chinese cabbage

• Spaghetti with pumpkin and spinach and goat's cream cheese sauce

• Salad boat with chickpeas and zaziki

• Stuffed peppers with quinoa, ricotta and herbs

• Salmon with herb and walnut salsa

• Jackfruit fricassee with pea rice

• Dill patties with a dandelion dip

• Rustic red potatoes

• Broiled mussels

• Salsa with Mango and Black Beans

• Spiced Crab Guacamole

• Red applesauce and beet

• Apple "Halloween" lamps

• Frankenstein Avocado Toast

• Almond butter toast with sweet potatoes and blueberries

• Chile with “cheese” and sauce

• Zucchini rainbow rolls

• Showy avocado toast

• Pumpkin and oatmeal bars

• Oatmeal and Apple Cookies

CHAPTER TEN

DESSERT RECIPES

• Spelled waffles with cherry sauce

• Strawberry cream cake

• Brownie cheesecake

• Fruit cake without sugar

• Chocolate fruit cake

• Avocado chocolate mousse

• Avocado mint ice cream with chocolate

• Cottage cheese with plums

• Coconut cream cake with the chocolate base

• Zucchini mint popsicles

• Currant Skyr Popsicles

• Pineapple popsicles

• Coconut and chocolate ice cream with chia seeds

• Cheesecake mousse with raspberries

• Chocolate chip cookies

• Black Bean Brownies

• Blueberry vanilla crumble

• Mango sorbet

• Lemon Curd

• Creamy Peach ice pops

CONCLUSION

INTRODUCTION

H ave you ever heard of Pescetarianism or heard someone say they are fishermen? The term may sound strange at first, but the definition is actually quite simple. When a person is adept at vegetarianism (a diet that excludes all types of meats) but is unable to give up eating fish and seafood in his meals, he automatically practices Pescetarianism. But, calm down! This subject is a little confusing and, precisely for that reason, we separated some more information about it. Take a look!

Unlike other types of vegetarianism, being adept at a pescatarian diet means opting for a less restrictive diet, with a wide variety of marine foods, and all kinds of vegetables, legumes, fruits, cereals, nuts, eggs and dairy products, which a good vegetarian menu manages to offer.

It is the ideal diet for those who want to give up meat consumption and still don't know how to start. Especially if you have some difficulty giving up the fish, after all, this is one of the most suitable meats to be eaten regularly. In addition to being extremely tasty, it is usually present in diets with high nutritional value.

A good number of fishers say that the main reason for joining the regime is the search for a healthy, balanced and balanced diet. However, it is worth making it clear that there is no universal norm nor better or worse diets than others.

As long as you are accompanied by a nutritionist, enrich your diet with all the nutrients present in animal meat - such as vitamin B12, which can only be found in red meat - and eat well, it is worth being pescatarian, vegetarian, ovo-lacto-vegetarian, vegan or whatever you want.

The most important thing is always to seek the help of a professional. The transition from diets is not a simple task and can cause everything from nutritional deficiencies to serious types of anemia, such as pernicious anemia, if it is not done correctly.

CHAPTER ONE

Pescatarian Diet

T he term itself comes from the Italian "pesce," which means "fish." This is the whole point: pescatarians are people who do not eat meat from warm-blooded animals, limiting their diet to fish and seafood, as well as vegetables, eggs and dairy products.

Everyone has their reasons for rejecting animal and bird meat. Some pescatarians believe that the resources needed to raise cattle, pork or chicken are too great and irreparable harm to the environment. Others seePescetarianism as an intermediate step on the path to vegetarianism. Still, others see this type of nutrition as a kind of ethical compromise - they do not eat the meat of land animals, but they get the nutrients the body needs from fish and seafood.

The term pescatarian emerged in 1993. It comes from fish's Latin word pesics. Nonetheless, it says nothing about the amount Pescatarians consume fish. For example, if a vegetarian-only eats fish once a year, by definition he 'd no longer be a vegetarian, but a pescatarian.

In recent times, pescatarians have probably appeared more and more recently, as knowledge of the poor conditions in factory farming is coming into view and many no longer want to help this. Additionally, meat and sausages' health disadvantages. Becoming a Pescatarian seems obvious.

One thing is certain: in times of farming and environmental degradation, the number of pescatarians rises annually. An estimated 300 million people worldwide now eat this way. In countries where fish abound, the number of pescatarians is higher.

The benefits and harms ofPescetarianism

1. The omega-3 unsaturated fatty acid content

One of the indisputable advantages of fish is the high level of omega-3-unsaturated fatty acids. Most people who prefer meat are deficient in omega-3s, as meat products contain fats like omega-6. The body requires both types; however, omega-3s, unlike omega-6s, are anti-inflammatory. The miraculous properties of omega-3s have been proven in many controlled studies, as well as trivial observation of the population of the Mediterranean regions. Consuming more omega-3s leads to better mental health, lower risks of cardiovascular disease, higher reproductive health and fertility, and lower risks of diabetes.

2. Improving heart health

Omega-3 acids, in particular eicosatetraenoic and docosahexaenoic acids, are important for the body's cardiovascular system as they control inflammation. Systemic inflammation is the definition of the body's immune response that increases the production of white blood cells in the fight against threats and infections. Coronary artery disease is the result of inflammation that starts from the buildup of fatty plaques on the walls of the arteries. Consuming omega-3 acids (200 to 500 mg per day) can help reduce the risk of heart disease, and is as effective as taking medications.

3. Combating cognitive impairment

Omega-3s are also required for proper brain development and preservation of cognitive function as we age. Many studies have shown that low omega-3 levels in older people lead to multiple brain dysfunctions, such as dementia and Alzheimer's disease. Consuming omega-3s from seafood helps fight cognitive disorders naturally.

4. Improving mood and fighting depression

Omega-3s help fight depression, anxiety, and attention deficit hyperactivity disorder. It's not a panacea, but it's scientifically proven that with more omega-3 foods, ADHD and depression symptoms are significantly reduced.

5. Weight loss

Nutritionists worldwide agree that low levels of omega-3s in the body contribute to weight gain and obesity. However, they also emphasize that a menu consisting only of fish and seafood is not enough. It is necessary to include more plant foods in the diet, which leads to a decrease in body mass index and effective weight control.

Now let's talk a little about the possible risks of switching toPescetarianism.

Although fish and shellfish are excellent sources of protein and healthy fats, overuse of them can lead to pollutants (pollutants) and excess mercury in the body. Depending on the production waters, some of the pollutants may include polychlorinated biphenyls, 1,4-dioxane, perfluorooxane sulfonic acid - all three are incredibly toxic and extremely dangerous to the body. For example, they actively contribute to the development of cancer, thyroid diseases, and diabetes. Particularly unpleasant are polychlorinated biphenyls, which have mutagenic properties - accumulating in the body of one, they are passed from generation to generation, weakening the health of descendants.

The U.S. Environmental Protection Agency has even provided a list of fish and shellfish that are safer to eat. These include salmon, black sea bass, cod, squid, oysters, sardines, scallops, and shrimp. The same organization warns pregnant women and those who are just about to become pregnant, as well as nursing mothers and young children from eating shark meat, swordfish, king mackerel, and malacanthid due to the high content of mercury.

Also, if you switched toPescetarianism, but fish and seafood make up less than 10% of the daily diet, then you should include vitamin supplements with the obligatory content of B-12 in your menu forPescetarianism. However, you can also use natural sources, such as breakfast cereals and soy milk.

In general, if the benefits and harms ofPescetarianism are at stake, the first parameter still outweighs them. A balanced diet based on seafood, vegetables, and grains can help keep your body healthy.

What foods are included in the pescatarian diet?

Pescatarians are somewhat similar to the more famous vegetarians, but the difference is that the former allows themselves to eat fish and shellfish. Major vegetarian organizations, including the Vegetarian Society, do not recognize pescatarians as true vegetarians. However, as well as followers of vegetarianism, pescatarians believe that their eating habits contribute to the preservation of the number of land animals. Let's try to figure out what pescatarians eat and divide the foods they eat into four groups.

1. Seafood

As mentioned above, pescatarians do not eat land animals and birds, including beef, pork, chicken, and other types of poultry. But they gladly eat fish, including salmon, tuna, trout, sea bass, sardines, and also fish caviar.

Also,Pescetarianism allows you to eat shellfish such as shrimp, lobster, crab, scallops, mussels, squid, octopus, oysters.

These products can be prepared in any way if the recipes do not include ingredients containing the meat of land animals and birds.

2. Vegetable products

Depending on personal preferences, food allergies and sensitivities, pescatarians, along with vegetarians and vegans, can consume the following foods: fruits, vegetables, grains, beans, nuts, seeds, soy products (such as tofu).

For some pescatarians, plant and dairy products make up 90% of the daily diet, and they eat fish and other seafood on special occasions.

3. Eggs and dairy products

Among vegetarians and pescatarians, the debate continues about whether to eat eggs and dairy products, because they owe their origin to animals. Most tend to think of what to eat or not to eat is a person's personal choice. Pescatarians can eat milk, yogurt, cheese, eggs, butter, kefir, ice cream.

4. Carbohydrates for pescatarians

Since fish and other seafood suffer from a lack of important carbohydrates for the body, pescatarians have to get them from other sources. We have already listed various vegetables and grains above, but in addition to them, carbohydrates are found in bread, whole grain pasta, potatoes, and sweet potatoes, hummus, and chickpeas. Well, for lovers of junk food, we offer the following list of "harmful" carbohydrates: potato chips, white bread, white rice, cookies and cakes, French fries.

Based on the above, we can conclude thatPescetarianism is not at all a strict type of diet with many permissions and a minimum of restrictions. The transition toPescetarianism looks much less painful than to vegetarianism since only a few foods need to be excluded from the usual diet. Below are some helpful tips for avoiding meat without harming your body.

What do pescatarians eat?

Not many people imagine what pescatarians eat, so here's an example of a pescatarian menu for a week with recipes.

Even bodybuilders are beginning to think about giving up meat, but not everyone is ready to switch to strict vegetarianism. This is explained by the fear of a deficiency in the body of a complete protein, the receipt of which becomes a little more difficult with the transition to vegetarianism. However, there is a "golden mean" in which you can consume animal proteins without eating meat.

Pescatarians do not eat meat and poultry, replacing them with fish and seafood. Other sources of animal protein are also allowed: dairy products and eggs—no restrictions on the use of vegetables, fruits, nuts, honey, etc.

The only drawback ofPescetarianism is that it is undesirable to consume fish every day. This limitation is due to the accumulation of mercury in the body.

However, there are safer fish and seafood alternatives such as crabs, squid, oysters, shellfish, salmon, herring, tilapia, and anchovies.

What do pescatarians eat?

A typical Piast diet is primarily vegetarian with the addition of seafood.

Pescatarians Do eat

➢         Whole grains and grain products

➢         Legumes and their products, including beans, lentils, tofu and hummus

➢         Nuts and peanut butter, peanuts and seeds

➢         Seeds, including hemp, chia, and flaxseed

➢         Dairy products, including yogurt, milk, and cheese

➢         Fruit

➢         Vegetables

➢         Fish and shellfish

➢         eggs

Pescatarians They don't eat

➢         Beef

➢         Chicken

➢         Pork

➢         Lamb

➢         Turbia

➢         Wild game

Pescetarianism: 14 days menu meal plan

First Day

(Meals - 4 times a day, for a week or more)

➢         Breakfast: Buckwheat porridge + 1 glass of kefir or milk

➢        Second breakfast: A handful of any dried fruits + the same amount of nuts

➢         Lunch: Rice with canned tuna

➢         Dinner: Cottage cheese with herbs + egg whites

Second Day

➢         Breakfast: Oatmeal with berries + toast or bread

➢         Second breakfast: Any fruit + natural yogurt

➢         Lunch: Pasta with cheese

➢         Dinner : Oven-baked fish + vegetables

Third-Day

➢         Breakfast: Scrambled eggs with cheese and herbs

➢         Second breakfast: Fruit salad with natural yogurt

➢         Lunch: Any shrimp salad

➢         Dinner: Cottage cheese casserole

Fourth Day

➢         Breakfast: Cottage cheese pancakes + fruit

➢         Second breakfast : Egg and cheese sandwich

➢         Lunch: Pasta with seafood

➢         Dinner: Vegetable stew

Fifth Day

➢         Breakfast: Oatmeal with berries and nuts

➢         Second breakfast: Tofu cheese + toast

➢         Lunch: Lentil puree soup

➢         Dinner: Steamed fish with jacket potatoes

Sixth Day

➢         Breakfast: Muesli with milk

➢         Second breakfast: Fruit salad with nuts

➢         Lunch: Bean puree soup (lobio)

➢         Dinner: Shrimp pasta

Seventh Day

➢         Breakfast: Scrambled eggs with tomatoes

➢         Second breakfast: Dessert from cottage cheese

➢         Lunch: Buckwheat with baked fish

➢         Dinner: Steamed vegetables + cheese

Eighth day

➢         Breakfast - berry oatmeal with toast.

➢         Second breakfast - classic yogurt with fresh fruit.

➢         Lunch - hard pasta with cheese.

➢         Dinner - baked fish fillet with vegetable slices.

Day Nine

➢         Breakfast - buckwheat with butter with 250 ml of kefir.

➢         Snack - assorted dried fruits with nuts.

➢         Lunch - rice porridge and canned tuna in oil.

➢         Dinner - boiled proteins with chopped herbs and 200 g of cottage cheese.

Day Ten

➢         Breakfast - omelet with cheese.

➢         Snack - assorted fruit with yogurt.

➢         Lunch - vegetable salad with shrimps.

➢         Dinner - cheesecakes with sour cream.

Day Eleven

➢         Breakfast - berry and fruit curd casserole

➢         Snack - whole grain bread with egg and cheese spread.

➢         Lunch - pasta with seafood.

➢         Dinner - vegetable stew.

Day Twelve

➢         Breakfast - oatmeal with dried fruits.

➢         Snack - tofu toast

➢         Lunch - lentil or pearl barley soup.

➢         Dinner - boiled fish and potatoes.

Day Thirteen

➢         Breakfast - muesli steamed with milk.

➢         Snack - fruit slices with a handful of nuts.

➢         Lunch - bean soup.

➢         Dinner - pasta with sea cocktail.

Day Fourteen

➢         Breakfast - eggs with fried tomatoes.

➢         Snack - curd dessert.

➢         Lunch - baked fish fillet with buckwheat.

➢         Dinner - steamed vegetables with cheese.

Are pescatarians healthy?

➢        You can't say that in general. Pescatarians presumably live healthy because they are adequately supplied with omega three fatty acids that are in the fish. Here they have a clear advantage over vegetarians and vegans (although they can also cover their needs from plant sources or algae).

➢        On the other hand, there is the disadvantage that was mentioned earlier, namely that fish is not always as healthy as it seems. Today edible fish are often polluted with environmental toxins; at times, it was even assumed that some types of salmon are among the most toxic foods in the world.

So, you cannot say that pescatarians generally live healthier or less healthy than vegans or vegetarians. It simply depends. And not just depending on which fish you eat, but also what else you have on your plate - fast food, whole foods, lots of vegetables and legumes, fresh food or not. General statements are always tricky.

CHAPTER TWO

How to Become Pescatarian

1.      Getting Started

Give up meat. As a rule, pescatarians eat plant-based food and refuse red beef, poultry, pork and lamb. They get protein from plant-based foods such as peas, nuts, legumes, as well as fish and seafood. All other meals (whole grains, fruits, vegetables) are also present in their diet.

➢        A pescatarian diet is not limited to avoiding meat. Once you decide to become a pescatarian, you will need to monitor the nutritional value of your food, cook it properly, limit your intake of processed foods and refined sugar, and drink more water daily.

➢        Pescetarianism is right for your health. It will help you lower blood cholesterol levels, which will help prevent cardiovascular diseases.

Plan your meals. Your diet will have more or fewer limits-consuming eggs, and dairy products will or may not be yours. When you are transitioning from your regular diet toPescetarianism, it is best to continue with both dairy and egg items.

➢        Gain protein from a wide range of sources. There is a lot of protein not only found in seafood but also in eggs and dairy products. Never forget the peas, legumes, nuts and whole grains.

➢        Eat daily fruits, vegetables, whole-grain and dairy products. That will allow you to get a balanced diet.

Buy cookbooks. Go to your nearest bookstore or search for good books on the Internet. Colorful books of pescatarian recipes will motivate you and make your transition to a new diet more accessible.

➢        There are many recipes in cookbooks, and they are exciting to look at. Plus, they often include quality illustrations to help you motivate yourself.

➢        Don't limit yourself to books. Look for blogs from people who often host pescatarian recipes. Blog authors can also provide helpful nutritional advice.

Meet other pescatarians. Finding friends or coworkers who eat the same way you do would be right for you. They will help you in your decision and promote the transition to a new diet program through contact.

➢        Try to search for online communities or forums where you can ask questions, connect with like-minded individuals and learn useful information.

➢        Train to take a cooking class. Most towns have courses like those. It is better to select events where the seafood is the main focus.

Discuss the new diet with family members. The move toPescetarianism would also affect those you love. When you stay with your family your diet and meal preferences would be affected. Explain to your family what is going to change your diet, what things you are going to consume and what isn't going to eat. Your loved ones should understand your desires very clearly.

➢        When someone in your family is eating meat, there's nothing wrong with that. Speak to your family about how you'll relate to each other. Try to sit together at night and talk to everyone.

➢        Ask your family if they want to be joining you. They can try a pescatarian diet for a couple of days or a week, or eat some meals during the week. When you want something that everyone is going to lunch with enjoyment, preparing one meal at all will be simpler for you.

2.      How to change your diet

Prepare your kitchen. Moving into the new system will require the cooking to be prepared and other items to be purchased. Every week buy a range of plates of seafood.

➢        Keep frozen seafood in the refrigerator, canned tuna, frozen or canned salmon. They can be stored for a long time, and are convenient to prepare when no other food is available.

➢        Buy equipment or appliances unique to the kitchen. You might need a fish knife, a fish spatula or a bone tong, for example. Those tools, however, are optional.

➢        Buy condiments or sauces made from seafood. Unique spice mixes are available for fish and seafood. These spices contribute to the food's taste.

➢         For a balanced diet, buy plenty of fresh fruits, vegetables and whole grains.

Plan your meals for the week . If you're very busy and have to eat on the go, it's going to be useful for you to think ahead of the week about the diet. Set aside for an hour or two each week to map out the menu and make the shopping lists you'll need for the dishes you picked. This will allow you to stick to the new food system and reduce the amount of time you spend looking for an item in the supermarket.

➢        Find meals which you can prepare in advance. If you don't have the time on weekday evenings to prepare meals, prepare food on weekends in advance. You can put food inside the freezer and then simply defrost it.

➢        Preparing meals in advance will help save you money, too. You are going to buy everything you need on time, and at the last moment, you 're not going to have to buy anything else that you already have at home.

➢        You can eat whole grain muffins with egg and cheese for breakfast, low-fat yogurt with fruit or fiber without sugar, protein porridge with almond milk.

➢        For lunch, grill salmon with spinach salad, shrimp with vegetable tacos, or vinegar-dressed beans with vegetable salad.

➢        For dinner, grilled fish with brown rice and steamed vegetables, mushroom burgers with French fries and salmon burgers with a green salad.

Cook with pescatarian recipes. Cooking fish and seafood can scare you, and many can only cook 1-2 types of fish. Explore a wide variety of methods, and try new stuff. The more you adhere to thePescetarianism, the easier it is to prepare fish and seafood for you.

➢        Begin the cooking of fish found in cold water: salmon, tuna and mackerel. This fish is rich in fat like omega-3 fatty acids that are heart-healthy. Seek to eat 2-3 times a week, this fish.

➢        If regular preparation of a fish or seafood dish is challenging for you, try cooking something fresh at least once a week. This will help you learn new techniques in a relaxed way.

➢        Start with a simple new recipe or cook one that you already know how each week.

Start eating more plant-based protein . Fish and seafood are the basis ofPescetarianism, but you should not forget about the protein of vegetables. Peas, legumes, nuts, and whole grains form a balanced, low-fat protein source.

➢        You can also eat meat alternatives, tofu, tempeh, veggie burgers, instead of meat and fish.

➢         Stock on canned beans, nuts, and whole cereals.

➢        The plant-based protein will be the primary dietary protein. Every meal does not allow you to eat fish or seafood.

3.      How to buy fish and seafood

Buy fresh and frozen fish. Many people think fresh fish is healthier, but sometimes frozen fish is more vivid. If fish and seafood are captured on board the fishing boat, they are subsequently washed and frozen, which ensures they are frozen fresh. A few days ago, the fish, which is considered new, was captured and was not frozen.

➢        Suitable for defrosting food. Take the frozen fish or shrimp, place it in a plastic bag, put it on the refrigerator's bottom shelf and leave it overnight.

➢         Buy Intact Packaging Items. Not to be melted.

➢        Large supermarkets typically have a robust frozen fish and seafood range. You can choose from a wide range of seafood if you purchase frozen food.

Rate the quality of the fish. Choosing a store where you'll buy food, determine the fish's quality and freshness. Look at their measure. Both fish and meat must be kept on ice at zero temperature.

➢        Pay attention to the eyes when picking whole fish, like cod or mackerel. They must be bright and clean. The fish 's eyes darken with age and become blurry, meaning the fish is old.

➢        Filets should contain thick, elastic tissues. The filet should look shiny and clean. The fillets will contain some liquid in vacuum packaging.

➢        New, live or cooked seafood such as mussels, oysters, and shellfish can be sold. If you buy live seafood, go for tightly closed whole shells. If the sink is open, it is most likely that they cannot eat such food.

➢        Scallops are also considered seafood and are usually freshly sold. The scallops should have a slightly sweet smell and a milky hue. A sour smell means the drug has deteriorated.

➢        Feel free to ask the seller to show you the items. It helps you to observe the fish or seafood better, to smell it, and to enjoy its look.

4.      How to balance your diet

Decide if you will eat eggs and dairy products . Most pescatarians eat dairy products and eggs, but some avoid them. These foods are an excellent source of nutrients, and when processed by ethical processing, they are safer too. We contain a great deal of protein and other substances that are important for the body.

➢        Experiment with soy milk, almond milk, soy yogurt or vegan cheese. It helps you to extend the menu.

➢        If you choose to miss eggs and dairy products, you'll need to get nutrients from other sources that they contain. Milk, for instance, contains much calcium. Eat dark green vegetables, almonds and drink fortified orange juice to fulfill the body's need for calcium.

Eat fruits and vegetables every day. Fish and seafood are the cornerstone of a pescatarian diet but don't forget the second essential element-fruits and vegetables. These foods should be included in the diet of every single person. They are rich in protein, vitamins, minerals and antioxidants and are important to health.

➢        Half of any serving of food should be fruit and vegetables. They are low in calories, high in nutrients and provide the strength the body needs.

➢        Every day, try eating various colors of fruit. Every colorful fruit and vegetable contains a specific collection of nutrients.

Eat whole grains . Many people forget that whole grains are not only a fiber source but also protein.

➢        Eat whole grains of beans and peas, and you'll get nutrition for your body. This food mixture gives the body all the amino acids which it needs.

➢        Start eating only whole grains. Seek brown rice, quinoa, whole grain pasta, millet, and oatmeal.

List of products for pescatarians

The pescatarians' diet can be divided into four food groups:

➢        Seafood and river fish. Dishes are prepared from such types of fish like salmon, trout, sea bass, tuna, sardine. Shrimp, scallops, squid are added to the menu. Among the river delicacies, it is worth paying attention to mackerel, perch, pike.

➢        Herbal products. The plant diet consists of cereals, soybeans, fruits and vegetables, berries, beans, dried fruits.

➢        Milk products. Despite the fact that the supplier of dairy products is animals, pescatarians consume fermented milk products. The diet contains sour cream, cheese, milk, butter. Eggs are another key product.

➢         Sources of carbohydrates. This group includes pasta, cereals, nuts, chickpeas, vegetables.

CHAPTER THREE

How to lose weight for a pescatarian

F or each person, the choice of a particular eating style has its own reasons. Often people become vegetarians or pescatarians not because of moral convictions but because they want to change their health or lose weight, hoping that such a diet would lead to this.

Switching to pescetarianism can have positive health effects with the right approach, but irrespective of the justification for choosing a particular dietary method, excluding any food group from the diet does not mean that extra pounds are missing.

It would seem, though, that if a person eats healthy foods-vegetables, fruits, fish, seafood-why do problems arise with being overweight? What are the principal causes of a pescatarian’s excess weight? What can you do if you don't eat meat, to lose weight? How to lose pescatarian weight?

Pescetarianism does not involve eating meat from warm-blooded animals, but the diet includes fish and seafood. It helps deliver essential amino acids that are not synthesized in the body and need to be obtained from the diet. To achieve a healthy diet, vegetarians must prepare the menu even more carefully, including plant proteins.

How can you do to relieve the pescatarian 's weight? How to write a slimming Pescatarian menu?

Sometimes there are situations where the weight gain begins at the initial point-when you avoid consuming meat. When the diet is not balanced, then there could be an increased appetite and an urge to consume food constantly. More frequent snacks lead. Around the same time, snacks can be used with nuts that have a high-calorie content and are easy to consume much more than the body requires or even fruits with high sugar content.

Yet even though you're a pescatarian veteran, there may be dietary mistakes that can cause excess weight.

What mistakes can lead to weight gain?

An excessive amount of vegetable oils may be one cause for weight gain. We dress for salads, cereals, vegetable dishes and so on. The calorie content of vegetable oil is 884 Kcal per 100 g; thus, its level must be regulated in view of the benefits of unrefined vegetable oil, both for maintaining a normal weight and for weight loss.

Most pescatarians don't remove sugar from their diet, giving up meat. Its dietary excess causes weight gain, too. However, if due to a lack of collagen, trace elements, with excess sugar, there is not enough protein in the diet. Skin problems may arise (early wrinkles, rashes etc.).

The increased cereal content in the diet can also lead to weight gain. Typically, plant-based diet adherents do not often care about the timing of a given product's use. And evening cereals cannot play in favor of holding the figure up. This can also include fruits, especially sweet ones-their quantity, has to be checked to be beneficial.

How to lose weight? How to plan a diet for weight loss for a pescatarian?

Control of the amount of fat in the diet is required. Oily fish, nuts, palm oil, avocados, olives would all be the best sources of fat.

Furthermore, given the usefulness of cereals, they should also be dosed to their number. The average level for increasing body weight is 2-3 g of carbohydrates. Carbohydrates are important for energy reserves to be replenished, and for brain function.

When eating complex carbohydrates and vegetables, pay heed to the product's Glycemic Index. The Glycemic Index (GI) tests how quickly blood sugar levels increase after consuming a particular food. Low-GI foods saturate your body slowly, enabling you to remain full longer while preventing massive quantities of snacking during the day.

Simple carbohydrates, as these foods often contribute to weight gain, should be reduced or omitted as far as possible.

Monitor your diet on adequate protein. Fish and seafood provide full protein.

Seek to create a healthy diet to provide the right proportion of all the essential nutrients to the body.

The protein / fat / carbohydrate ratio (BJU) for women is on average: 10-15 percent/30-35 percent/50-60 percent. Such numbers, however, are approximate and not a "code" for all. Depending on your individual criteria, a weight loss diet should be selected individually.

Diversify the menu to the fullest. The generalized assumption that diets for weight loss should be rigid and lean with few options is false. Nutrition can and should be varied for weight loss, which will help to provide the body with the necessary macro- and microelements. It is also crucial that the weight loss diet is not boring and tasty. Otherwise the risk of "breaking out" is high.

Eat regularly. Make sure the daily calorie and nutrient intake are supplied evenly to the body; this will provide 3-5 full meals. Then the body will assimilate the maximum amount of nutrients from the food, you won't feel hungry, and there will be no need to over-eat.

The above tips help you lose weight. But there are several factors that need to be taken into account to build a truly successful weight loss diet just for you.

Diagnosis of the causes of excess weight is important, doing a health review, taking into account eating patterns, lifestyle, physical activity level and much more. Specialists at Diet Center will help you develop an effective weight-loss diet without eating meat and meat products.

A dietitian doctor will create a safe, tasty and nutritious menu for you, helping you to correct dietary mistakes that contributed to excess weight, which will allow you not only to lose weight but also to maintain your own normal weight.

Comparison of Pescetarianism and Vegetarian Diets

➢         Pescetarianism

Pescetarianism is a lifestyle that excludes the consumption of animal and bird meat, in which the diet consists of a combination of vegetables, fruits, fish and seafood, nuts, cereals, beans, and other products.

The word "pescetarianism" (in English sounds like Pescetarianism) originated from the Latin Pesce, fish.

Pescetarianism is an alternative to both meat-eating and vegetarianism, which is too radical for many. A diet based mainly on vegetables and other herbal ingredients is natural for humans, but a certain amount of substances is thus not received. Eating fish contributes to the elimination of problems with a lack of essential substances for health.

The pescatarian diet has been the basis of the diet of many peoples since ancient times, people have settled on the shores of seas and rivers. And todayPescetarianism is the option that suits many people around the world.

➢         Vegetarianism

Vegetarianism is a more heterogeneous trend; a common feature is that they do not eat any living creatures, including fish and seafood. It often happens that vegetarians ditch other animal-related foods as well. This can be, for example, eggs or all dairy products. In addition to products, there is often a complete rejection of the use of fur, leather, and much more.

➢         Veganism

Vegans are the most radical of these three ideas. Absolute refusal, complete disregard for any things and products, in the production of which animals suffered or were used in any way. Only plant foods are used in food. It is the vegans who are the main organizers of numerous protests, such as demonstrations in fur shops and mass releases of animals from farms and vivariums.

CHAPTER FOUR

Breakfast Recipes

•         Ginger and Berry Smoothie

Ingredients

- 1 medium banana (frozen or fresh)

- 1 apple (cored and quartered)

- 1 cup of frozen mixed berries

- 2 cups frozen spinach (optional)

- 1-inch ginger root (thinly sliced)

- 2 tablespoons of linseed flour

- 1 cup of water

- ice (to thicken)

Directions

1. Place in the blender and puree all ingredients until smooth. Apply ice, until the desired consistency is achieved.

•         Avocado toast

Ingredients

- 10 slices of toast

- 60 g of butter

- 60 g of Vegemite

- 4 fresh avocado puree

- 4 teaspoons freshly ground black pepper

Directions

1. Spread butter or margarine on toast.

2. Brush with Vegemite / Marmite or peanut butter.

3. Top with mashed avocado and sprinkle with pepper.

•         Avocado toast and omelet

Ingredient

- 1 medium ripe avocado

- 2 tablespoons of lime juice, or taste

- 1-2 finely chopped fresh chives

- 3/4 tsp kosher salt, or taste

- 3/4 tsp freshly ground black pepper, taste

- Two-slice craftsman-style bread (thick bread is more effective and is sometimes called "Texas toast" or "French toast")

- 2 tablespoons unsalted butter

- 2 large eggs

- Savor salt and freshly ground black pepper

Directions

1. Add avocado, lime juice, chives, kosher salt, freshly ground black pepper, mash avocado with a fork, and mix with a fork in a medium bowl; set aside.

2. Cut a 2.5 to 3 "circle with a cookie cutter or glass from the middle of each slice of bread.

3. Attach the butter and cook over medium-low heat to melt into a large non-stick skillet.

4. Attach the egg, egg rounds, and cook on the first side until golden brown, around 1 to 2 minutes.

5. Turn it all over, crack an egg into every piece of bread's hole, and season the eggs with salt and pepper.

6. Cover the skillet, and cook for 3 to 6 minutes until eggs are needed. Cook the bread rounds faster than the eggs (in around 1 to 2 minutes); remove them from the pan as soon as they are golden brown and put them on a platter. Place the egg in a hole and put on the plate.

7. Spread the avocado mixture uniformly over rounds of bread and egg and serve right away. The recipe is cooler and fresher stronger.

•         Peaches and cream overnight oats

Ingredients:

- 1/3 cup old-fashioned oatmeal

- 1/3 cup of milk

- 1/2 tsp. honey, optional

- 2 tbsp. Tre Stelle Mascarpone Cheese

- ½ cup frozen or canned peaches, diced

Preparation:

1. Stir in oats, milk, honey, mascarpone cheese, and diced peaches in a container with a tight-fitting lid.

2. Shake the container and place it in the refrigerator overnight.

3. Serve with pieces of peaches and sliced almonds.

•         Scrambled Eggs With Smoked Salmon

Ingredients

- 4 eggs (medium, smoothies)

- 30 ml of liquid cream

- 25 g butter

- 50 g smoked salmon (finely chopped)

Instructions

1. Mix the beaten eggs with the liquid cream.

2. Heat the butter in a frying pan over medium-low heat.

3. We toss the beaten egg and cook it, stirring frequently, until firm.

4. At the end, we add the smoked salmon cut into thin strips and remove the pan from the heat. The salmon will heat up with the residual heat from the eggs.

5. Serve immediately accompanied by toast and butter.

•         Mexican Shakshuka with Pepitas

Ingredients:

- 4 eggs

- 1/4 cup Raw Pumpkin Seeds

- 1 can spicy enchilada sauce or homemade!

- 1 onion, diced

- 2 cloves garlic, minced

- 2 T Coconut Oil

Directions:

1. Saute the onion until translucent in Coconut oil. Remove garlic, and cook for another 5 minutes.

2. Stir in enchilada sauce, boil until thick.

3. Poach eggs in sauce by moving some of the egg sauce aside, cracking eggs directly into tomato sauce, and covering for about four minutes. Switch off furnace .....

4. Sprinkle On Pepitas!

5. Serve with hearty pasta, brown rice, corn tortilla, or just eat straight up!! DIVINE, nourishing, and substantial!

•         Chocolate cherry granola

Ingredient

- 4 cups of gluten-free oats

- 1 cup coconut flakes

- ½ chopped walnut (see note without walnut)

- 1 tsp salt

- olive cup olive oil

- ½ cup maple syrup

- ½ cup dried cherry

- chocolate cup chocolate

Direction

1. Preheat oven to 350- 400ºF and line baking sheet with parchment paper.

2. Mix all ingredients except cherries and chocolate chips in a bowl and mix.

3. Pour over a prepared baking sheet, shake until uniformly covered.

4. Bake at 350 for 10 - 20 minutes, turning halfway to bake evenly.

5. Cool and blend with chocolate and cherries. Store in a jar at room temperature up to a month.

•         Mango coconut oatmeal

Ingredient

- 1/3 cup oat flakes

- 1/2 cup fresh or frozen diced cauliflower

- 1 tbsp coconut butter

- 1 tsp cinnamon

- 1 serving of vanilla-flavored protein powder (optional)

- 1 tsp vanilla

- 1-2 tbsp chia seeds

- 2 tbsp coconut flakes

- 1/2 cup almond milk without added sugar

- 1/2 tbsp honey

- 2/3 cup granola fresh mango, diced

Instructions

1. Heat the oat flakes in water in a small saucepan according to the instructions on the packet.

2. Add the cauliflower, melted coconut butter, cinnamon, protein (if used), raspberry, chia seeds, 1 table spoon of coconut flakes, and almond milk after several minutes.

3. Remove and simmer for another 2 minutes. Remove to allow to cool from the stove. Store overnight in a jar, or bowl.

4. In the morning layers of diced mango, coconut flakes and granola are added, then honey is added on top.

•         Caprese egg muffin cups

Ingredients

- 1 egg40 g of milk

- 40 g of seed oil

- 40 g of Genoese pesto

- 100 g of flour

- 5 g of instant yeast for savory pies

- 125 g of mozzarella

- 5 cherry tomatoes salt

Directions

1. Mix the egg with the milk, oil, pesto, and salt.

2. Add sifted flour and baking powder.

3. Add the diced mozzarella.

4. Pour into muffin molds after putting a paper cup or greasing with a little butter.

5. Put the cherry tomato in the center.

6. Bake in a preheated static oven at 180 ° for about 20 minutes.

7. Let cool before serving.

•         Crispbread with egg and avocado spread

Ingredients

- 3 eggs

- 1 soft avocado

- salt

- freshly ground white pepper

- ½ lemon

- 1 shallot

- 4 radish

- 2 handfuls mixed lettuce z. b. corn salad, romaine lettuce

- 8 slices whole-grain crispbread

- 1 stem

- flat-leaf parsley

Preparation steps

1. Prick the eggs and cook in boiling water until soft to hard in 8-10 minutes.

2. Halve the avocado and remove the stone. Cut the avocado into cubes and finely mash it with a fork. Season with salt and pepper. Squeeze the lemon, stir the juice into the avocado cream. Peel the shallot, dice finely, and also stir in.

3. Wash and dab the radishes and lettuce leaves or spin dry. Cut the radishes into thin slices, pluck the lettuce leaves into bite-sized pieces.

4. Scare the eggs cold and peel them. Quarter an egg and set aside. Halve the other eggs, remove the yolk and finely crush them with a fork. Cut the egg white into small cubes. Stir both under the avocado cream and season to taste.

5. Spread the avocado cream on the crispbread and garnish with lettuce and radishes. Wash the parsley, pat dry, and pluck the leaves. Sprinkle over the bread and grind it with pepper. Serve immediately.

•         Banana and pineapple smoothie with passion fruit

Ingredients

- 100 g pineapple pulp

- 2 passion fruits

- 1 banana

- 200 ml of coconut water

- 300 ml lactose-free milk (1.5% fat)

- 200 g lactose-free low-fat curd

- 2 handfuls ice cubes

Preparation steps

1. Dice the pineapple pulp and pour it into a blender. Halve the passion fruits, scrape out the pulp with the seeds and add to the pineapple. Peel the bananas cut them into slices and add them as well.

2. Add coconut water, milk, low-fat curd cheese, and ice cubes and mix everything creamy. Divide into 2 glasses and serve.

•         Ricotta pancakes with apricots

ingredients

- 80 g ricotta

- 1 egg

- 3 tbsp lemon juice

- 1 tsp honey

- 40 g buckwheat flour

- ½ tsp baking powder

- 1 tsp coconut oil

- 2 apricots

- 3 tbsp yogurt (3.5% fat)

- 1 stem mint

Preparation steps

1. Combine ricotta and egg with lemon juice and sweet honey. Stir in a viscous dough, add the buckwheat flour and bakery. Pick a heated pot of coconut oil, add a large cubic metal batter to the bowl, bake over medium heat for 1 minute, turn and baked again on the other side. For 5 pancakes do the same thing.

2. Meanwhile, wash the apricots half and cut into wedges. Blend the yogurt creamy. Wash the mint, shake the leaves and rub them. Put the pancakes on a table and add the wedges of yogurt and apricot, then mint.

•         Blueberry Cashew Curd

ingredients

- ½ vanilla bean

- 400 g lowfat quark

- 100 ml milk (3.5% fat)

- 200 g blueberries

- 200 g apples (1 apple)

- 10 g lemon juice (1 tbsp)

- 15 g apple syrup (15 g)

- 30 g cashew butter (30 g)

Preparation steps

1. Halve the vanilla pod lengthways and pick out the pulp. Mix the vanilla pulp with the curd and milk.

2. Clean and dump the blueberries. Wash, core the seeds and cut them into small pieces. Place the blueberries, mango, lemon juice and mango syrup in a tall jar and finely puree with a hand blender.

3. Pour the vanilla quark and blueberry puree alternately in small containers. Pour cashew butter over it and eat it with a little grated apple

•         Cheese mini frittata

ingredients

- 1 tsp olive oil

- 6-8 eggs

- 50 g parmesan (1 piece; 30% fat in dry matter)

- 200 g small zucchini (1 small zucchini)

- 80 g feta (9% fat)

- 2 tbsp black olives (without stone)

- 30 g dried tomatoes (2 tbsp)

- 50 g baby spinach

- 10 g basil (0.5 bunch)

- salt

- pepper

Preparation steps

1. Spread the muffin tin with oil and beat the eggs in a bowl. Finely grate the Parmesan and whisk with the eggs. Clean, wash and dice zucchini. Dice the feta, chop the olives and tomatoes. Wash spinach and basil, shake dry and chop.

2. Add all ingredients to the eggs, mix, and season with salt and pepper.

3. Pour the mixture into the wells of the mold and bake in the preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for 25–30 minutes. Take out and loosen the muffins from the mold.

•         Whole grain bread with avocado cream cheese and smoked salmon

ingredients

- 2 ripe avocados

- 200 g cream cheese (30% fat in dry matter)

- 2 spring onions

- 10 g mixed herbs (0.5 bunch; dill, parsley, basil)

- salt

- pepper

- 1 map. turmeric powder

- 4 radish

- ¼ cucumber

- 30 g sprouts

- 1 box cress

- 200 g whole-grain bread (4 slices )

- 200 g smoked salmon (sliced)

Preparation steps

1. Peel, halve and remove avocados, remove the flesh from the skin, mash it with a fork and mix with cream cheese. Clean, wash and cut the spring onions into fine rings; Wash, shake and chop herbs; Mix both under the cream cheese and season with salt, pepper and turmeric.

2. Clean, wash and slice radishes and cucumbers. Wash sprouts thoroughly. Cut the cress from the bed.

3. Brush the bread slices with the avocado cream cheese cream and top with salmon, cucumber and radish slices and pour sprouts and cress over them.

•         Avocado stuffed with cottage cheese and rye bread

ingredients

- 1 organic lemon

- 20 g arugula sprouts (1 handful)

- 4 avocados

- 300 g cottage cheese (10% fat)

- salt

- pepper

- 200 g wholegrain rye bread (4 slices )

Preparation steps

1. Rinse the lemon hot, grate dry and halve, cut half into thin slices, squeeze the other half. Wash the rocket sprouts thoroughly and let them drain.

2. Halve the avocados, carefully remove the stones, and drizzle the halves with lemon juice. Spread cottage cheese on the avocado halves and sprinkle with sprouts. Season everything with salt and pepper.

3. Cut bread slices into strips. Garnish the avocado halves with lemon wedges and serve with strips of rye bread.

•         Breakfast quinoa

ingredients

- 100 g quinoa

- 300 ml milk or water

- 2 handfuls fruit

- 2 tbsp sunflower seeds

- honey at will

Preparation steps

1. Rinse the quinoa in a colander with cold water until it is clear.

2. Bring the milk to a boil and sprinkle the quinoa on top. Cover and simmer over low heat for about 15 minutes until the grains are soft.

3. In the meantime, wash the fruit, remove the seeds if necessary and cut into bite-size pieces.

4. Take the quinoa off the heat, stir and let it soak for another five minutes.

5. Put the finished cereal in two bowls, pour the fruit and sunflower seeds over it and drizzle with honey.

•         Apple cinnamon quinoa

ingredients

- 1 cup quinoa

- 2 cups almond drink (almond milk)

- 1 tsp cinnamon

- 1 apple

Preparation steps

1. Wash the quinoa in a sieve to remove the bitter substances. Then bring to the boil with two cups of almond milk and the cinnamon.

2. Simmer the quinoa-milk mixture until you get a smooth mass. Cover and cover for a few minutes.

3. Cut an apple and lightly fry in a pan with a little water.

4. Place the quinoa and apple together in a bowl.

5. Depending on your taste, a little oat milk can be added to make the "porridge" even creamier.

6. Finally, give the nutlet as a topping over the quinoa. Finished!

•         Pea pancakes with avocado puree

ingredients

- 400 g frozen peas

- salt

- 2 spring onions

- 1 clove of garlic

- 40 ml milk (3.5% fat)

- 6 eggs

- 40 g almond flour (4 tbsp)

- pepper

- 3 tbsp olive oil

- 300 g avocado (pulp)

- 2 stems basil

- ½ organic lime (zest and juice)

- 4 tbsp white wine vinegar

Preparation steps

1. Cook the peas in boiling salted water for 3 minutes, drain, quench and drain. Peel the onions and cut them into rings. Peel the garlic. Puree the peas, onions, garlic, milk, and 2 eggs. Mix in almond flour, salt, and pepper.

2. Bake 8 pancakes in a row. To do this, heat 1 teaspoon of oil in a pan. Add 4 balls of dough and bake on each side for about 4 minutes over medium heat. Use up the remaining dough as well.

3. Meanwhile, finely mash the avocado pulp with a fork. Wash the basil, shake dry and chop finely. Mix the basil, lime peel, and juice with avocado, season with salt and pepper.

4. Bring 1 liter of salted water to the boil with vinegar. Beat the eggs one at a time in a soup ladle. Stir the water into a strudel with a spoon, carefully slide the eggs into the broth and cook for 4 minutes. Lift out of the brew and drain. Arrange the pancakes with the avocado puree and the eggs.

•         Volumey cottage cheese spread on wholemeal bread

ingredients

- ¼ stick leek

- 1 carrot

- ½ tsp mustard seeds

- 1 handful parsley

- 200 g cottage cheese (10% fat in dry matter)

- salt

- 4 slices whole-grain bread

Preparation steps

1. Sweep and wash the leek and cut it into fine pieces. Clean, wash and grate the carrot. Pound mustard seeds with a mortar. Wash parsley, shake dry and slice.

2. Combine cottage cheese, leek, carrot and mustard and season with salt. Place the place on bread and sprinkle with the parsley.

•         Fruit quark

ingredients

- 500 g low-fat quark

- 100 ml milk (3.5% fat)

- 1 persimmon

- 60 g berries (blackberries, blueberries, raspberries)

- 15 g chopped almond kernels

- 1 tbsp acacia honey

Preparation steps

1. Mix the curd cheese with milk using a whisk until creamy.

2. Wash the kaki, cut in half, cut out the stem and stalk and cut the pulp into small pieces. Pick berries, wash and pat dry. Roast the almonds in a pan without fat over medium heat for 3 minutes.

3. Fill the curd into two bowls, garnish with fruit, honey and roasted almond and serve.

•         Pea protein sandwich

ingredients

- 370 g frozen peas

- 225 g oatmeal

- 75 g peeled hemp seeds

- 1½ tsp fennel seeds

- 1 tsp coriander seeds

- 1 tsp caraway seeds

- 2 tsp baking powder

- 2 tsp seasoned salt

- 3 eggs (l)

- 2 carrots

- 250 g quark (20% fat in dry matter)

- salt

- pepper

- ½ bunch chives (10 g)

Preparation steps

1. Let the peas thaw. Grind oatmeal and hemp seeds to flour in a blender. Finely grate the fennel, coriander seeds, and caraway seeds in a mortar and add to the flour. Add baking powder and salt and mix.

2. Put the peas and eggs in the blender and chop until you get a smooth dough. Line a baking tin with baking paper and add the dough.

3. Peel the carrots, quarter them lengthways and place them on the dough. Bake in a preheated oven at 180 ° C (fan oven 160 ° C; gas: levels 2–3) for 55–60 minutes. Then let it cool down for about 30 minutes.

4. In the meantime mix the curd with salt, pepper, and 2 tablespoons of water. Wash chives, shake dry, and cut into rings. Cut bread into slices, brush with the curd cheese, and garnish with chives.

•         Cottage cheese and plums

Ingredients

- 400 g plums

- 1 orange

- 1 tbsp butter

- 1 tbsp raw cane sugar

- 1 map. cinnamon powder

- fresh mint for the garnish

- 600 g cottage cheese

Preparation steps

1. Wash, halve, and core the plums and quarter or eighth depending on the size. Halve the orange and squeeze out the juice.

2. Heat the butter in a medium-sized pan and add the plums and raw cane sugar. Fry for about 3-4 minutes on medium heat, stirring occasionally, then pour in the orange juice and simmer for another 4 minutes until soft. Stir in the cinnamon and remove the plums from the heat.

3. Wash mint, shake dry, and pluck leaves. Spread the cottage cheese on four plates, arrange with the plum compote and decorate with fresh mint.

•         Hearty fruit salad with yogurt

ingredients

- 2 bananas

- 20 ml of apple juice

- 1 lemon (juice)

- 2 oranges

- 200 g peeled and cored watermelon

- 200 g blue grapes

- 2 kiwi fruit

- 1 tbsp honey

- 4 tbsp greek yogurt

- 2 tbsp kernel mixture z. b. sesame, pistachios, sunflower seeds

Preparation steps

1. Peel and slice bananas. Mix in a bowl with the apple and lemon juice.

2. Peel oranges and cut out fillets, dice melon.

3. Wash the grapes, cut them in half, and remove the seeds. Peel and slice the kiwi fruit.

4. Add all the fruit to the bananas and mix in the honey. Fill in glasses and put one tablespoon of yogurt on each. Sprinkle with the grains and serve.

•         Zucchini Omelet with herbs

ingredients

- 300 g small kohlrabi (1 small kohlrabi)

- 1 tbsp apple cider vinegar

- 1 tsp walnut oil

- 2 eggs

- salt

- 125 g zucchini (0.5 zucchini)

- 1 stem dill

- 1 stem parsley

- 1 map. dried thyme

- pepper

- 100 g cherry tomatoes

- 2 tsp olive oil

- 15 g pine nuts (1 tbsp)

- 10 g planed parmesan cheese (1 tbsp; 30% fat in dry matter)

Preparation steps

1. Clean, wash, peel the kohlrabi, cut into very fine slices, mix and set aside with vinegar and walnut oil.

2. Meanwhile, whisk, salt and beat the eggs in a bowl. Clean the zucchini, wash and cut into thin slices. Wash parsley and dill, and shake dry. Chop the parsley and half the dill, apply the thyme and pepper to the eggs and season with.

3. Wash tomatoes with cherry. Heat one teaspoon of oil in a saucepan. Add the cherry tomatoes, and sear over medium heat for 4 minutes. Remove, and set aside from the pan.

4. Put the slices of zucchini in the pan, and sauté over medium heat for 4 minutes. Pour in the mixture of eggs and allow to cool for 4-5 minutes.

5. Fold the omelet, place the marinated kohlrabi wavy on a plate and drape next to it. Add the tomatoes and sprinkle over the omelet with the pine nuts, parmesan and remaining dill.

•         Cocktail bowl with mango, nuts and Greek yogurt

Ingredients

- 1 ripe mango

- 150 g greek yogurt

- 80 ml almond drink (almond milk)

- 4 tbsp delicate oatmeal

- 75 g berry mix (blueberries, strawberries, raspberries)

- 25 g mixed nut kernels

Preparation steps

1. Peel the mango and cut into cubes. Set aside a few cubes.

2. Puree mango pieces with yogurt, oat flakes, and almond drink in a blender or with a blender.

3. Wash and clean berries. Fill the puree in 2 bowls and sprinkle decoratively with the berries, the remaining mango cubes, and the nuts. Serve immediately.

•         Vegan pasta with black beans and walnuts

ingredients

- 100 g black beans (can; drained weight)

- ½ red onion

- 30 g walnut kernels

- 1 tsp olive oil

- 1 branch rosemary

- 3 tbsp red grape juice

- salt

- pepper

- ¼ tsp sumac

Preparation steps

1. Rinse the beans, and drain them. Peel the onion and cut into tiny cubes. Chop walnut kernels roughly. Wash the rosemary, dry it and cut the needles into tiny pieces.

2. Heat the oil in a small saucepan, braise onions and walnuts over medium heat for 3 minutes. Put the beans in a big bowl, half the onions, nuts, grape juice and rosemary. Using a hand blender to purée all together.

3. Spray the vegan with salt , pepper and sumac to spread, and put it in a bowl. Add remaining onions and nuts and serve with bread.

•         Avocado with cottage cheese on crispbread

ingredients

- 100 g cottage cheese

- 1 tsp hot paprika powder

- salt

- pepper from the mill

- 8 slices crispbread

- 2 tbsp almond kernels

- 1 avocado

- 2 tbsp lemon juice

- straws of chive for garnish

Preparation steps

1. Season the cottage cheese with paprika powder, salt, and pepper, spread on the crispbreads, sprinkle with almonds, and press gently.

2. Peel and halve the avocado, remove the stone and cut the pulp into slices and immediately drizzle with lemon juice. Top the bread with avocado slices, grind over with pepper and serve garnished with chives.

•         Small pancakes with ricotta, egg and ham

ingredients

- 10 eggs

- salt

- 200 g flour

- 450 ml of milk

- pepper from the mill

- 2 tbsp vegetable oil

- 40 g clarified butter

- 400 g ricotta

- 8 slices cooked ham

Preparation steps

1. Separate 2 eggs and beat the egg whites until stiff with a pinch of salt. Mix the egg yolks into a smooth dough with the flour and milk, fold in the egg whites and let the dough rest for about 20 minutes.

2. Preheat the oven to a top and low heat of 80 ° C. Meanwhile, beat the remaining eggs, the season in a hot pan with salt, pepper, and nutmeg and pour in the oil. Let it rest for a moment, and whisk it lightly with the help of a fork. Remove from the stove, and let it cool.

3. Melt some clarified butter in another saucepan and add 1 pancake ladle to the batter. Spread the dough uniformly by rotating and tilting the pan slightly, and fry for 1-2 minutes on each side. Take out the preheated oven and keep warm. Do the same with the remainder of the dough until all the pancakes are baked and the dough is used up.

4. Place the side of the pancake on a work desk side by side, sprinkle thinly with ricotta, salt and pepper gently, cover with a slice of ham and some scrambled eggs, fold in half and halve once. Stacked serve on plates.

•         Salmon scrambled eggs

ingredients

- 1 tbsp rapeseed oil

- 8 eggs

- 4 tbsp milk 1.5% fat

- salt

- freshly ground white pepper

- 4 stems dill

- ½ lemon

- 150 g smoked salmon

- 4 tsp horseradish from a glass

Preparation steps

1. Heat the oil in a coated pan. Whisk the eggs with milk and season with salt and pepper. Put the whisked egg in the pan and let it stir for about 4 minutes, stirring.

2. In the meantime, rinse the dill, shake it dry and, if necessary, pluck a few leaves. Cut the lemon into wedges.

3. Spread the scrambled eggs on four plates and garnish with smoked salmon. Arrange a teaspoon of horseradish and a column of lemon and sprinkle with the plucked dill. Garnish with the dill stems and serve immediately.

CHAPTER FIVE

Soup And Salads

•         Shrimp Ginger Soup

Ingredients:

- tablespoon full of brown sugar

- 500.0 grams of raw Shrimp

- 20.0 grams of Ginger

- unit of Pepper girl finger

- tablespoon of fish sauce

How to Make Ginger Shrimp Soup

1. Peel the shrimp and remove the entrails.

2. Reserve the heads and shells, wash them well and place them in a pan with water and a pinch of salt.

3. Boil until the broth is reddish (10 minutes), strain and press to extract all the broth.

4. Boil the broth obtained and season with nampla (fish sauce) and brown sugar.

5. Cut the chili pepper and lemon grass, add to the broth together with the kafir lemon leaves and the ginger slices.

6. Add the prawns and boil until they change color.

7. Put the lemon juice in the bowls, pour the hot broth, sprinkle with the chopped cilantro and serve.

•         Spinach  soup

Ingredients

- 800 g of fresh spinach leaves

- 5 potatoes

- 2 liters of vegetable broth

- cream for soups

- salt pepper

Step by step preparation:

1. Spinach wash thoroughly

2. Peel the potatoes and cut into thin slices or cubes.

3. Boil, add potatoes and spinach.

4. Cook for 10 minutes.

5. Blend, season to taste.

6. Serve creamed soup. This can be supplemented with strong-flavored ricotta or blue cheese.

•         Asian cobb salad

Ingredients

- 1 chicken breast

- 10 lettuce leaves

- 1/2 cup artichoke bottoms (optional)

- 2 eggs

- 3 slices of turkey bacon

- 1 avocado (avocado)

- 8 cherry tomatoes or 1 tomato

- Salt and pepper to taste

- 1 teaspoon of mustard

- 1/3 cup red wine vinegar

- 1/2 teaspoon of sugar

- 1 tablespoon of olive oil

Direction

1. Place the brisket with a bit of salt, baked at 350 ° F (180 ° C) for 20 minutes

2. Put the bacon slices into the oven only for 10 minutes at the same temperature.

3. Cook the eggs in a cold water saucepan, and count for 10 minutes from the moment the water begins to boil. Put the eggs under running cold water until they are set, and remove the shell. Then they grind.

4. Chop off the leaves of lettuce.

5. Cut the cherry tomatoes into two squares, or cut the big plant.

6. Hop it into small pieces until the chicken is finished, or simply crumble it

7. Remove the avocado peel and break it into tiny squares.

8. Split them in two, if you use artichoke bottoms.

9. The moztaza, vinegar, salt , pepper, sugar and butter combine very well for the vinaigrette. Apply it to the salad, and have fun.

•         Roasted carrot cream with apple, curry and coconut milk

Ingredients:

- A bunch of carrots

- 4 cloves of garlic

- 1 apple

- 2-3 cm ginger

- 100 ml. coconut milk

- Salt

- 1/2 teaspoon of curry

- Extra virgin olive oil

Direction

1. Roast the peeled and well-washed carrots with the unpeeled garlic and chop for about 20 minutes with a trickle of oil and salt at 170 degrees. You can then place the peeled and cut apple into 4 segments after 10-15 minutes. (Approximate time, but the argument is before you've seen it take colour)

2. Meanwhile, fry an onion until we see it start browning. (I usually use leek but I haven't had it this time)

3. Once the carrot is finished, with the apple and the garlic peeled, we add it. We cook it all together for a few minutes.

4. Apply the rubbed ginger to the curry and the water until coated more or less. Finally, the coconut milk, rectify with salt, and leave for around 5-10 minutes at medium-low pressure.

5. We beat well and we have a vitamin flavour shot already. Healthy appetites!

•         Scandinavian flavor: Fish soup

Ingredients:

- 600 grams of skinned and diced salmon fillet

- 4 potatoes, peeled and diced

- 5 grains of black pepper

- 5 grains of white pepper

- 2 onions cut into segments

- 200 ml of fresh cream

- 2 chopped dill stalks

- 50 g unsalted butter

- 4 dill stalks (to decorate)

- 1 ½ liter of filtered water

- Salt to taste, or 1 tablespoon shallow

Preparation:

1. Wash a saucepan over medium heat with water, salt, whole peppers, onions, and potatoes. Cook for about 20 minutes. Then add the fish cubes, sour cream, and chopped dill. Cook for 5 minutes and finally add the butter.

2. Leave on the fire for another 2 minutes and serve the hot soup, decorated with fresh dill stalks.

•         Roasted tomato and basil soup

Ingredients

- 10 ripe tomatoes round

- 4 medium onions

- 3 garlic cloves

- 8-10 basil leaves

- taste: salt, pepper, paprika, oil

Preparation

1. Preheat the oven to 180ºC.

2. Cut the onion, tomato, and garlic coarsely and arrange on an oven tray.

3. Season with salt, pepper, sweet pepper, and olive oil.

4. Place in the oven (at 180ºC) for about 40 to 50 minutes until the tomato begins to gain a dark crust.

5. Grind the thermomix for about 8 minutes with fresh basil (alternatively you can grind it in a blender or with a magic wand for 8 minutes, in which case we suggest that you pass it through a Chinese strainer).

•         Tomato fennel salad

Ingredients

- 1 1/2 pounds heirloom tomatoes

- 1 small fennel bulb

- 2 tablespoons of extra virgin olive oil

- 2 tablespoons fresh lemon juice

- Cider vinegar 1 tbsp

- 1 teaspoon kosher salt

- 1/2 teaspoon ground black pepper

Instructions

1. Core the tomatoes and cut into slices.

2. Remove the top part of the fennel (save some foliage for decoration). Cut the bulb very thinly in a cross with a knife or mandarin.

3. Mix the tomatoes and fennel in a bowl with olive oil, lemon juice, vinegar, salt, and pepper. Decorate with 2 tablespoons of chopped fennel leaves and season to taste.

4. Serve.

•         Wheat Berry Pepper Salad

Ingredients (4 people)

- 1 bunch of coriander

- 1 lemon juice

- 4 tbsp olive oil

- Salt

- Pepper

- 1 bunch of parsley

- 2 tomatoes

- 1 cucumber

- 1 onion

- 1 red pepper

- 150g pre-cooked whole wheat

Preparation

1. Cook the wheat in salted boiling water for 10 min; drain it and let it cool under a stream of cold water.

2. Peel and wash the cucumber. Peel the onion and remove the pepper and the herbs. Cut all the vegetables into small cubes. Chop the parsley and cilantro. Emulsify the lemon juice with the oil, salt, and pepper.

3. In a large bowl, combine the wheat (well-drained), vegetables, parsley, and cilantro. Season with vinaigrette, adjust the seasoning which should be well seasoned. Serve very chilled. Enjoy your meal!

•         Citrus Caprese Salad

Ingredients

- 2 oranges

- 2 grapefruits

- 4 tangerines

- 4 tablespoons of mixed nuts

- 4 teaspoons of honey

- Mint to decorate

Preparation

1. Peel the oranges and grapefruits in blood, eliminating as much as possible the white skin that covers them. Cut them into thin slices, trying to collect the juice they give off.

2. Divide the slices into 4 dessert plates. Peel the tangerines, separate the segments, and place them in the center of the plate in a circle. Fill it with assorted nuts.

3. Mix the four teaspoons of honey with the collected juice and water the citrus salad. Serve with a few mint leaves.

•         Italian noodles and bean stew

ingredients

- 1 can white beans (415 g weight)

- 150 g small onions (3 small onions)

- 2 garlic cloves

- 100 g smoked streaky bacon, sliced

- 1 tbsp olive oil

- 800 ml classic vegetable broth

- 200 g small carrots (3 small carrots)

- 2 stems sage

- salt

- pepper

- 30 g parmesan

- 225 g wholemeal vermicelli

Preparation steps

1. Put the beans in a sieve, rinse them cold and let them drain. Peel onions and garlic and dice finely.

2. Finely dice the bacon. Heat the olive oil in a saucepan, slowly sauté the bacon and onions over a medium heat until translucent.

3. Add garlic and sauté for another minute while stirring. Pour in the broth and bring to a boil.

4. Wash, peel and cut the carrots into 1 cm cubes. Put in the boiling broth and cook over medium heat for 20 minutes.

5. Wash the sage, shake it dry, pluck the leaves and chop them finely, add them to the soup with the beans and cook for another 5 minutes. Season the soup with salt and pepper. Grate the Parmesan finely.

6. In the meantime, cook the pasta according to the package instructions in plenty of boiling salted water, drain in a sieve and add to the soup shortly before serving. Serve with the freshly grated parmesan. If you like it more creamy, puree about half of the soup before adding the pasta and put the puree back in the pot.

•         Cold vegetable cream soup

ingredients

- 2 slices whole-wheat toast

- 1 green chili pepper

- 500 g cucumber

- 6 stems sorrel or arugula

- 2 garlic cloves

- 1 bunch spring onions

- 1 yellow bell pepper

- 2 sticks celery

- 3 tbsp white wine vinegar

- 2 tbsp olive oil

- salt

- pepper

- tabasco (green)

Preparation steps

1. Debark some toasted bread and soak in some cold water. Wash the chilli and cucumber (except for garnishing a slice 3 cm long), cut the seeds, and dice around.

2. Wash the sorrel or rocket, shake roughly and chop dry. Peel the garlic, wash the spring onions and peppers, then scrub them. Chop all up roughly.

3. Wash and clean a celery, or strip it. Chop 1 piece of celery roughly, put the other aside.

4. Squeeze the toasted bread, place the prepared vegetables and the sorrel in a blender.

5. Apply olive oil and vinegar and puree it very thinly. (If you don't have a mixer, you can puree the mixture in a tall vessel with a hand blender.) Season with salt, pepper and a little Tabasco.

6. Keep the soup cold for 2 hours at least-it tastes best when it's very chilled! Dice finely the cucumber piece and the celery stick which is set aside before serving, then sprinkle over the cold broth.

•         Watermelon and tomato soup with parmesan

ingredients

- 500 g watermelon pulp (seedless)

- 650 g ripe cherry tomatoes

- 5 g basil (1 handful)

- 2 tbsp white wine vinegar

- 5 tbsp olive oil

- salt

- pepper

- 125 g mozzarella (45% fat in dry matter)

- 30 g pine nuts (2 tbsp)

- 50 g parmesan cheese in one piece (30% fat in dry matter)

Preparation steps

1. Debark some toasted bread and soak in some cold water. Wash the chilli and cucumber (except for garnishing a slice 3 cm long), cut the seeds, and dice around.

2. Wash the sorrel or rocket, shake roughly and chop dry. Peel the garlic, wash the spring onions and peppers, then scrub them. Chop all up roughly.

3. Wash and clean celery, or strip it. Chop 1 piece of celery roughly, put the other aside.

4. Squeeze the toasted bread, place the prepared vegetables and the sorrel in a blender.

5. Apply olive oil and vinegar and puree it very thinly. (If you don't have a mixer, you can puree the mixture in a tall vessel with a hand blender.) Season with salt, pepper and a little Tabasco.

6. Keep the soup cold for 2 hours at least-it tastes best when it's very chilled! Dice finely the cucumber piece and the celery stick which is set aside before serving, then sprinkle over the cold broth.

•         Green smoothie bowl egg

ingredients

- 4 eggs

- 300 g zucchini (1 large zucchini)

- 150 g frozen peas (or freshly chopped)

- 1 ripe avocado

- 50 g young spinach

- 3 tbsp lemon juice

- 750 ml cold vegetable broth

- salt

- pepper

- 1 tsp rose hot paprika powder

Preparation steps

1. Cook the eggs in boiling water until soft and waxy in 5–6 minutes. Quench cold and let cool.

2. In the meantime, clean, wash, and cut zucchini into pieces. Thaw peas. Halve the avocado, remove the stone, lift the pulp from the skin and cut it roughly. Wash watercress and spinach and shake dry, removing coarse stems. Set aside 1 handful of watercress for garnish, around cut the rest.

3. Put zucchini, peas, avocado, watercress, spinach, and lemon juice in a blender and pour in broth. Puree everything first at a low level, then smoothly at the highest level. If the smoothie is too thick, mix in a little more water. Season the smoothie with salt, pepper, and paprika powder and mix again briefly.

4. Spread smoothie on bowls to serve. Peel the eggs, halve lengthways and arrange on top. Garnish with the watercress set aside.

•         Moroccan vegetable soup with chickpeas

ingredients

- 1 onion

- 3 garlic cloves

- 3 sticks celery

- 2 red chili peppers

- 2 tbsp olive oil

- 1 tbsp tomato paste

- 2 tsp ground coriander

- 1 tsp turmeric powder

- ½ tsp cinnamon

- 400 g chunky tomatoes (can)

- 200 g potatoes (1 large potato)

- salt

- pepper

- 400 g chickpeas (can; drained weight)

- 50 g baby spinach

- 1 handful parsley

- 1 organic lemon (zest and juice)

Preparation steps

1. Peel the onion and garlic. Clean, wash, and finely dice the celery. Halve the chili peppers lengthways, remove the stones, wash and chop.

2. Heat oil in a saucepan. Braise the onion, celery, and garlic cubes in it for 5 minutes over medium heat. Add the chili pepper, tomato paste, and spices, and sauté for 4 minutes. Then add tomatoes and 1 liter of water and bring to the boil. Peel, wash, roughly dice the potato and add to the pot. Season the soup with salt and pepper and simmer for 20 minutes over low heat.

3. In the meantime, rinse the chickpeas and let them drain. Wash spinach. Mix both under the soup and let simmer for another 5 minutes.

4. Wash the parsley, shake dry and finely chop the leaves. Add parsley to the soup and season with the zest and lemon juice, salt, and pepper. Put the soup in bowls and serve.

•         Cold beet soup with egg

ingredients

- 2  eggs

- 500 g beetroot (pre-cooked; vacuumed)

- 1 clove of garlic

- 550 ml vegetable broth

- 70 g greek yogurt

- 80 g whipped cream

- 2 tbsp rapeseed oil

- ½ organic lemon (zest and juice)

- 1 pinch chili powder

- 1 tsp sweet paprika powder

- salt

- pepper

- 20 g young beetroot leaf (1 handful)

Preparation steps

1. Boil eggs hard in boiling water in 8-10 minutes; quench cold, let cool and peel. Roughly dice the beetroot. Peel and chop garlic. Puree both with broth, yogurt, half of the cream, oil, lemon zest, and juice until creamy. Season the soup with chili and paprika powder, salt, and pepper to a strong taste and chill for at least 1 hour.

2. Halve or quarter the eggs. Wash beetroot leaves, shake dry, chop if necessary. Mix the soup briefly with a blender, arrange in bowls or deep plates and garnish with egg quarters or halves. Sprinkle with chili powder, pepper, and pour the remaining cream and beetroot leaves decoratively over the soup.

•         Ramen noodle soup

ingredients

- 450 g chicken breast fillet

- 4 tbsp sesame oil

- 30 ml of rice wine

- 3 tbsp soy sauce

- 1 tbsp mirin (Japanese rice wine)

- 200 g ramen noodle

- salt

- 2 eggs (size m)

- 1 chili pepper

- 1 spring onion

- 250 g small mushrooms (e.g. mushrooms, oyster mushrooms)

- 2 garlic cloves

- 20 g ginger

- 800 ml of poultry broth

- pepper

- 1 tbsp toasted sesame seeds (15 g)

Preparation steps

1. Rinse the chicken and pat dry. Heat 2 tablespoons of oil in a saucepan. Fry the chicken breast fillets in it all over medium heat for 3 minutes. Deglaze with rice wine, stir in 200 ml of water, 2 tablespoons of soy sauce and mirin and finish cooking the chicken in 8 minutes on low heat.

2. In the meantime, pour boiling salted water over the pasta and let it steep for 5 minutes. Then pour into a sieve and drain.

3. Boil the eggs in boiling water in about 6 minutes until soft, then quench and peel. Halve, chop, wash, and chop the chili lengthways. Clean, wash, and finely dice the spring onion. Clean the mushrooms and, depending on the size, cut in half or cut into slices. Peel the garlic and ginger and cut them into fine slices.

4. Heat the rest of the oil in a pan. Fry the mushrooms in it for 3 minutes over medium heat. Add garlic and ginger and fry briefly.

5. Take the chicken breast fillets out of the saucepan, fill up the liquid with the broth to about 1 l and bring to the boil. Mix in the mushrooms, chili and spring onions and let them steep in the soup for 5 minutes.

6. Season the soup with the remaining soy sauce, salt, and pepper. Cut the chicken into slices, put them in soup bowls with pasta, and pour the hot soup over them. Halve the eggs, arrange 1 egg half on the soup and sprinkle everything with sesame seeds.

•         Green vegetable soup with yogurt

ingredients

- 400 g frozen peas

- salt

- 4 stems mint

- 600 ml vegetable broth

- 160 g yogurt (3.5% fat)

- pepper

- 120 g mushrooms

- 3 tbsp olive oil

- 100 g sugar snap

Preparation steps

1. Let the peas cook in boiling salted water for 5 minutes over low heat. Wash mint, shake dry, and pluck leaves. Bring the vegetable broth to the boil, let it simmer for 5 minutes, and puree it together with the peas, 100 g of yogurt and half of the mint in a blender. Season the soup with salt and pepper and set aside.

2. Clean and quarter the mushrooms. Heat 1 tablespoon of oil in a pan. Fry the mushrooms in it for 5 minutes over medium heat; then salt and pepper. Clean and wash the sugar snap peas and cook in boiling salted water for 3 minutes. Then quench cold and drain.

3. Heat the soup briefly again. Divide into small bowls and stir in 1/4 of each of the rest of the yogurt. Top vegetable soup with sugar snap peas and fried mushrooms grind lightly with pepper and drizzle with 1 teaspoon of olive oil. Garnish the soup with the remaining mint leaves.

•         Carrot soup with mango

ingredients

- 30 g ginger (1 piece)

- 400 g carrots (4 carrots)

- 1 tbsp olive oil

- 1 mango

- 250 g coconut milk

- salt

- pepper

- 2nd spring onions

Preparation steps

1. Ginger peel and finely chop. Clean, peel, wash and dice the carrots. Heat the oil in a saucepan, add the ginger and carrots and braise for 5 minutes over medium heat.

2. Add 500 ml of water to the carrots and cook over medium heat for 15 minutes.

3. In the meantime, peel the mango and cut the pulp from the core, cut off some nice slices, and set aside; cut the rest into small pieces.

4. Remove 2 tbsp from the top solid layer of coconut milk, stir until smooth, and set aside. Add the remaining coconut milk with mango cubes to the soup, puree with a hand blender and season with salt and pepper.

5. Clean, wash, and cut the spring onions into fine rings. Arrange the soup with mango slices, onions, and smoothly stirred coconut milk and add a little pepper as you like.

•         Purple Carrot Cream Soup with Walnuts

ingredients

- 200 g beetroot (pre-cooked, vacuumed)

- 1 red onion

- 500 g purple carrots (5 purple carrots)

- 1 tbsp rapeseed oil

- 500 ml vegetable broth

- 45 g walnut kernels (3 tbsp)

- 4 branches thyme

- salt

- pepper

- nutmeg

- 80 g sour cream (4 tbsp; 10% fat)

Preparation steps

1. Cut the beetroot into pieces. Peel and chop the onion. Clean the carrots, wash them thoroughly, and cut them into pieces.

2. Heat oil in a pot. Braise the onion and carrot in it for 4 minutes over medium heat. Add the broth and beetroot and cook gently in 12 minutes over medium heat.

3. Meanwhile, chop walnuts and roast in a hot pan without fat over medium heat for 3 minutes. Wash the thyme and shake dry.

4. Puree the soup with a hand blender and season with salt, pepper, and some freshly grated nutmeg. Fill soup in soup cups, put 1 nock of sour cream on each, sprinkle with nuts and garnish with sprigs of thyme.

•         Parsnip cream soup with croutons

ingredients

- 400 g parsnips

- 100 g flour-boiling potatoes

- 1 carrot

- 1 onion

- 1 clove of garlic

- 30 g butter (2 tbsp)

- 1 tbsp honey

- 750 ml vegetable broth

- salt

- pepper

- 2 slices whole-grain baguette

- 150 ml milk (3.5% fat)

- 40 g sour cream (2 tbsp)

- 1 splash lemon juice

Preparation steps

1. Peel parsnip, potato, carrot, onion, and garlic. Cut all of the vegetables into small cubes. Heat 1 tablespoon of butter in a saucepan and sauté the vegetables in it over medium heat for 3-4 minutes. Mix in honey, let caramelize briefly, then deglaze with broth. Season with salt and pepper and simmer for about 20 minutes, stirring occasionally over low heat.

2. Meanwhile, cut the baguette into cubes. Heat the remaining butter in a pan and fry the bread cubes all around until crispy. Remove and drain on kitchen paper.

3. Take about a ladle of vegetables from the soup and set aside. Add milk to the soup and puree until creamy. Let it simmer a little or add more broth as you like. Stir in sour cream, stir in vegetables again and season with salt, lemon juice and pepper. Divide the soup into 4 bowls, sprinkle with croutons and serve immediately.

•         Soup with Shrimp

ingredients

- g saffron (1 jar)

- sticks leek

- stick celery

- 1 shallot

- 1 clove of garlic

- 1 carrot

- organic lemons

- tbsp olive oil

- 1 tsp fennel seeds

- chili flakes

- I jumped

- pepper

- 150 ml orange juice

- 800 ml fish broth

- stems tarragon

- 2 fresh bay leaves

- 600 g shrimp (ready to cook, without head and shell)

- 2 peppers (red and yellow)

- 150 g pearl couscous

Preparation steps

1. Pour 50 ml of hot water over the saffron and leave for 10 minutes to steep. Meanwhile, clean the leek and celery, and wash them. It says 1 hold to a leek. Chop the celery. Peel the shallot, garlic and carrot and slice it all thinly. Rinse hot lemons, grate fresh, peel half of 1 lemon peel in short strips, half lemon peel and squeeze juice; slice 2nd lemon peel.

2. In a saucepan heat 2 tablespoons of oil and braise the shallots and garlic in it for 2 minutes over medium heat. Attach the seeds of fennel, chili flakes, onions, leek, and celery. Salt and pepper all while stirring over medium heat, and sauté for around 5 minutes. Then add lemon juice to deglaze. Remove, with soaking water, orange juice, fish broth and saffron. Wash the leaves of tarragon and bay, set aside a few leaves of tarragon for garnish, add the remaining leaves of tarragon with leaves of bay, and zest of lemon to the soup. Simmer the soup for 15–20 minutes over low heat.

3. Meanwhile, the shrimp should be rinsed and pat dry. Halve the peppers, remove seeds, wash and cut into thin strips along the circumference.

4. Cut in thin slices and halve the remaining leek. In a saucepan heat up the remaining oil. Braise the leeks and peppers over medium heat, stirring, for 5 minutes.

5. Pass the soup through a fine sieve and collect it and squeeze the vegetables inside the sieve.

6. Attach the soup to the peppers, bell pepper and leek. Mix in the couscous, and cook over low heat for 4 minutes. Mix in the prawns instead, and cook for 3-4 minutes. Season the soup with salt and pepper, spread over bowls or deep plates, and set aside the tarragon leaves to garnish with.

•         Cauliflower soup with a mackerel fillet

ingredients

- 500 g small cauliflower (1 small cauliflower)

- 1 clove of garlic

- 1 onion

- 1 tbsp olive oil

- 1 tsp red curry paste (or curry powder)

- 250 ml classic vegetable broth

- 250 ml milk (1.5% fat)

- salt

- pepper

- ½ bundle chives

- 2 stems parsley

- 80 g smoked mackerel fillet

- ½ tsp sesame oil

Preparation steps

1. Clean the cauliflower, divide it into florets and wash it in a sieve. Drain well.

2. Peel and finely chop the clove of garlic and onion.

3. Heat the oil in a pot. Add the curry paste and roast for about 1 minute.

4. Stir in the garlic and onion and sauté until translucent. Add the cauliflower florets and braise everything for another 3 minutes, stirring.

5. Pour in vegetable broth and milk and simmer over medium heat for about 10 minutes. Season with salt and pepper.

6. In the meantime, wash the chives and parsley and shake dry. Cut the chives into rolls. Pluck the leaves from the parsley and chop them roughly.

7. Cut the mackerel fillet into small pieces.

8. Puree the cauliflower directly in the pot with a hand blender. Add mackerel pieces and heat briefly.

9. Season the cauliflower cream soup with sesame oil and spread over 2 bowls or deep plates. Sprinkle with chives and parsley.

•         Arugula cream soup with parmesan

ingredients

- 150 g potatoes (2 potatoes)

- 2 shallots

- 1 clove of garlic

- 1 tbsp rapeseed oil

- 1 l classic vegetable broth

- 100 ml cooking cream

- 240 g arugula (3 bunches)

- 50 ml buttermilk

- salt

- pepper

- 20 g parmesan (1 piece)

Preparation steps

1. Peel, wash and roughly grate potatoes on a grater. Peel the shallots and garlic and dice finely.

2. Heat the oil in a large saucepan and fry the shallot and garlic cubes until translucent. Add the potatoes and steam briefly.

3. Add broth and cream, bring to the boil and cook for 10 minutes over medium heat.

4. Wash, clean, and spin dry arugula. Put some leaves aside. Finely chop the rest with a large knife, add to the soup and bring to the boil once.

5. Add buttermilk and puree with a hand blender. Salt and pepper. Grate the parmesan finely, add to the soup with rocket leaves and serve.

•         Cold melon and tomato soup with yogurt and basil

ingredients

- 1 organic lemon

- 1 kg small watermelon (0.5 small watermelons)

- 400 g peeled tomatoes (can; filling quantity)

- sea-salt

- pepper

- 4 stems basil

- 4 tbsp yogurt (3.5% fat)

Preparation steps

1. Wash the lemon hot, rub dry, and finely grate half of the peel. Halve and squeeze the lemon.

2. Halve the melon with a large knife. Cut, core, peel, and dice in columns. Place in a tall container with the peeled tomatoes and liquid.

3. Add the lemon zest and juice and puree with the hand blender. Salt, pepper and cover and leave to stand in the refrigerator for 1-2 hours. Wash the basil just before serving, shake it dry and pluck the leaves. Arrange the soup with basil leaves and 1 tablespoon of yogurt each.

•         tomato soup with roasted buckwheat

ingredients

- 150 g onions (3 onions)

- 2nd garlic cloves

- 100 g carrots (1 carrot)

- 3 branches thyme

- 100 g celery (2 stalks)

- 175 ml classic vegetable broth

- 1 kg ripe tomatoes

- 30 g buckwheat

- 2 tbsp olive oil

- 12 sage leaves

- coarse salt

- pepper

Preparation steps

1. Peel onions and garlic and cut into small cubes.

2. Wash, peel and dice the carrot. Wash the thyme, shake it dry and pluck the leaves.

3. Wash and clean the celery, if necessary, untangle and cut into thin slices.

4. Bring onions, garlic, carrots, celery and thyme with the broth to a boil in a saucepan over high heat. Reduce heat and cover and simmer over low heat for 10-12 minutes.

5. In the meantime, wash the tomatoes, cut out the stem ends in a wedge shape and cut the tomatoes into cubes.

6. Add to the broth and continue to cook covered for 10 minutes.

7. While the soup is cooking, roast the buckwheat in a pan without fat until golden brown and let it cool.

8. Heat the oil in a small pan and fry the sage leaves briefly in portions (attention, splashes!). Take out with a foam trowel and drain on kitchen paper.

9. Puree the soup with a hand blender and pass through a fine sieve into a second saucepan. Heat again briefly, salt and pepper. Sprinkle with buckwheat, garnish with fried sage and serve.

•         Chestnut soup with pear and nut topping

ingredients

- 1 shallot

- 4 parsnips

- 400 g chestnuts (pre-cooked; vacuumed)

- 2 tbsp olive oil

- 600 ml vegetable broth

- 30 g hazelnut kernels (2 tbsp)

- 1 pear

- 1 tsp honey

- ½ tsp turmeric powder

- 2 tbsp orange juice

- 200 g whipped cream

- salt

- pepper

- 2 stems parsley

Preparation steps

1. Peel the shallot, clean, peel, and wash the parsnips. Chop the shallot and 1 parsnip. Roughly cut chestnuts.

2. Heat 1 tablespoon of oil in a saucepan. Braise shallot in it over medium heat for 2 minutes, add chestnuts and parsnip pieces and braise for 3 minutes. Pour in the broth and cook over medium heat for about 15 minutes.

3. Meanwhile, dice the remaining parsnips. Chop hazelnuts. Wash, quarter, core, and cut the pear into cubes.

4. Heat the remaining oil in a pan for the topping. Fry the parsnip cubes for 5-7 minutes. Then add nuts, pears, honey, turmeric, and orange juice and caramelize for 2 minutes over medium heat.

5. Puree the soup with cream and season with salt and pepper. Wash parsley, shake dry and chop. Pour the topping over the soup and sprinkle with parsley.

•         Potato mince soup with mushrooms

ingredients

- 600 g predominantly hard-boiled potatoes

- 200 g leek (1 small stick)

- 2 tbsp rapeseed oil

- 800 ml vegetable broth

- salt

- ½ tsp ground cumin

- 200 g mushrooms

- 400 g ground beef

- ½ tsp dried marjoram

- 200 g whipped cream

- 20 g parsley (0.5 bunch)

- 40 g walnuts

Preparation steps

1. Peel, wash, and cut the potatoes into small cubes. Clean and wash the leek, halve lengthways and cut into fine rings.

2. Heat 1 tablespoon of rapeseed oil in a saucepan, add the potatoes and the leek and sauté for 3-4 minutes over medium heat. Pour in the broth, season with salt and caraway and cook for 10-15 minutes.

3. Meanwhile, clean mushrooms, wash if necessary, and cut into slices. Heat the remaining oil in a pan, sauté the minced meat for 5 minutes while stirring, then add the mushrooms and fry for another 3 minutes. Season with marjoram, salt, and caraway.

4. Add the cream and the minced mushroom mix to the soup, stir and let it heat up. Wash parsley, shake dry and chop. Roughly chop walnuts. Serve soup garnished with parsley and walnuts.

•         Cold tomato and melon soup

ingredients

- beef tomato

- ½ cantaloupe melon

- 1 small chili pepper

- 150 g small bell pepper (1 small bell pepper)

- 1 tbsp lime juice

- 500 ml tomato juice

- salt

- pepper

- 2 spring onions

- 4 stems mint

- 4 tsp olive oil

Preparation steps

1. Clean, wash, and diced tomatoes. Halve the melon, remove the stones, peel, and cut the pulp into cubes, some of them aside. Halve, chop, wash, and chop lengthways. Halve the pepper, remove the seeds, wash and cut into cubes.

2. Put tomatoes, melon, half of the paprika cubes, and chili with lime and tomato juice in a blender and puree until a soup-like consistency is obtained, add a little water if necessary. Season everything with salt and pepper and refrigerate for about 30 minutes.

3. In the meantime, clean, wash and cut the spring onions into fine rings. Wash mint, shake dry, pluck leaves and roughly chop.

4. Divide the soup into 4 bowls, sprinkle with spring onions, remaining peppers, melons and mint, drizzle with 1 teaspoon of oil.

•         Lentil curry soup with sheep's cheese

ingredient

- 80 g red lenses

- 600 ml vegetable broth

- 1 tsp curry powder

- 100 g celery (2 stalks)

- salt

- pepper

- 150 g sheep cheese (45% fat in dry matter)

- 2 tsp olive oil

- 2 slices whole-grain bread

Preparation steps

1. Bring the lentils and broth to the boil in a saucepan. Add the curry powder and cover and cook for 10 minutes over low heat.

2. In the meantime, wash celery, drain, clean, and, if necessary, untangle. Set the celery green aside.

3. Cut the celery into about 5 mm thin slices, add to the lentils and cover and cook for another 3-4 minutes.

4. Season the curry lentil soup with salt and pepper. Crumble sheep cheese. Sprinkle with celery, arrange with cheese and olive oil and serve with the bread.

•         Carrots – creamsoup

Ingredients

- 100 g carrots (1 carrot)

- 20 g parsley root (1 piece)

- 100 g potatoes (1 potato)

- 220 ml classic vegetable broth

- 6 stems arugula

- salt

- pepper

- nutmeg

- 1 tsp flaked almonds

Preparation steps

1. Wash the carrot and parsley root, peel and cut into slices about 1 cm thick. Peel, wash and dice the potato.

2. Bring the vegetable broth to a boil in a saucepan. Add the prepared vegetables, bring to the boil and cover and cook over a low heat for 15 minutes.

3. In the meantime, wash the rocket, shake it dry, remove the rough stalks and chop.

4. Puree the soup in a blender or with a hand blender. Salt, pepper and add a little nutmeg.

5. Fill the soup into a soup bowl or a deep plate, sprinkle with rocket and flaked almonds.

•         Nopal Soup

Ingredient

- 2 pounds of nopales, clean and diced

- 4 Roma tomatoes

- ¼ white onion

- 2 cloves of garlic

- 1 chipotle chili in adobo (optional)

- 3 cups of vegetable stock

- 1 tablespoon dried oregano

- Salt and pepper to taste

OPTIONAL COVERAGES

- Avocado

- Coriander

- Chives

- Lemon or Lime Juice

Process

1. Cook the nopales for 20-25 minutes in boiling water with salt or until they lose their bright color and are tender to bit.

2. Place the tomatoes, onion, garlic, and chipotle in a blender glass. Blend until you get a creamy consistency.

3. Remove the nopales from the heat, drain them, and rinse them with enough cold water. Leave aside.

4. In a pot, sauté the tomato sauce for about 3 minutes.

5. Add cooked nopales and oregano to tomato broth. Let cook another 15 minutes.

6. add salt and pepper to taste.

7. Serve on soup plates and add toppings.

•         Matzo Ball Soup

Ingredient

MATZO BALLS

- 1 ½ cups quinoa flakes

- 1 ½ cups of mixture gluten purpose flour

- 2 teaspoons onion powder

- 1 teaspoon garlic powder

- ¼ teaspoon of sea salt

- 2 cups of boiling water

- 6 tablespoons pumpkin puree

SOUP

- 1 medium yellow onion, chopped

- ¼ cup of Coconut Aminos

- ½ teaspoon freshly ground black pepper

- 5 medium carrots, peeled and sliced

- 3 celery stalks, diced

- 2 parsnips, peeled and sliced

- 1 cup fresh parsley, chopped

- 8 cups of vegetable broth without sodium

COVER

- 3 tablespoons fresh dill, finely chopped

Process

- Preheat the oven to 200-300 degrees F (148 ° C). Cover a 15 x 13 inch (38 x 33 cm) baking sheet with parchment paper.

- To make matzo balls: Beat quinoa flakes, flour, onion powder, garlic powder, and salt in a medium bowl. Add the boiling water and the pumpkin and stir to combine.

- Take at least a tablespoon of the mixture and form a ball. Place the ball on the prepared baking sheet. Repeat until you have used the entire mixture. You should have approximately 30 balls.

- Bake the matzo balls until they are a light golden color, approximately 20 minutes. Turn the balls halfway through cooking.

- Transfer the baking sheet from the oven to a wire rack and let it stand for 10 minutes.

- To make the soup: heat the onion in a large pot over medium heat and stir until it begins to release its aroma, approximately for a minute.

- Add the Coconut Aminos, black pepper, carrots, celery, parsnips, and parsley and cook, stirring occasionally, until the vegetables release their aroma and are slightly soft, about two minutes. Add the broth and boil.

- Reduce the heat intensity, cover the pot, and let simmer for about 35 minutes.

- Serve immediately and place several matzo balls in each bowl of soup. Sprinkle dill in the soup.

- the soup tastes even better the next day, and even better two days later.

•         Vegetable broth without sodium

Ingredeint

- 2 yellow onions, sliced

- 3 cloves garlic, minced

- 6 carrots, peeled and sliced

- 4 celery stalks, sliced

- 5 sprigs of dill

- 4 sprigs of parsley

- 4 scallions

- 10 cups of water

Process

- Add the onions over medium heat to a large pot and stir until the scent is released, about a minute. Add the garlic, carrots, celery, dill, parsley, and scallions and cook for about a minute until the herbs release their fragrance.

- Add the water and allow it to boil. Low the heat, cover the pot and cook for 45 minutes.

- Turn off the heat and allow about 15 minutes to cool the broth.

- Filter the broth through a sieve and freeze it into ice buckets, or pour it into glass jars if you use it immediately. It's going to stay a week or so.

•         Comforting noodle and chickpea soup

Ingredient

- 1 cup onion, diced

- 2 carrots, sliced

- 1 celery stalk, diced (optional)

- 2 medium diced potatoes

- 3 cloves garlic, minced

- ½ teaspoon dried thyme

- 4 cups of vegetable stock

- 2 cups of water

- ¼ cup chicken seasoning

- 6 ounces cooked spaghetti (noodles)

- 2 cups cooked chickpeas

- Salt and pepper to taste

- fresh cilantro chopped to taste

CONDIMENTO FOR "CHICKEN" (PREPARE 1 ¾ CUP)

- 1 ⅓ cup nutritional yeast

- 3 tablespoons onion powder

- 1 tablespoon garlic powder

- 1½ tablespoon dried basil

- 1 teaspoon oregano

- ½ teaspoon of turmeric

- 2 teaspoons sea salt

Process

- Sauté the onion in a medium saucepan over medium heat until it begins to soften, about 3 minutes.

- Add the carrots, potatoes, and celery (if you are using it) and sauté for 2-3 minutes.

- Add garlic, thyme, "chicken seasoning," vegetable stock, and water.

- Cook over medium-low heat until all vegetables are tender, about 20 minutes.

- Add the chickpeas and pasta.

- Season with salt and pepper to taste.

- Serve with some fresh cilantro on top.

•         Soup loaded with miso noodles.

Ingredient

- 4 servings of buckwheat noodles or brown rice noodles, uncooked

- 3 cups of vegetable stock

- 3 cups of water

- 1 cup of carrot cut into julienne

- 1 cup julienne zucchini

- 1 cup thinly sliced shiitake mushrooms

- 1 cup broccoli corsages

- 3 tablespoons miso paste

- 1 package of firm tofu (14 ounces or 396 grams), cut into one-inch cubes (2.5 centimeters)

- ¼ cup chopped green onion

- 1 sheet of roasted nori seaweed, cut into pieces

Process

- Prepare the noodles as per the instructions for the box. Set them apart.

- Cook the vegetable stock and water in a medium saucepan over high heat. Remove the carrots, courgettes, mushrooms, and broccoli, add heat, and cook for five minutes.

- Use a ladle to pass to a small bowl a cup of broth. Use a fork in the broth to dissolve the miso paste and return it to the pot. Add tofu, green onions, and cooked noodles and cook for another minute until warm.

- Move to bowls and cover with seaweed nori.

•         Bone” mineral broth and vegetables

Ingredient

- 2 strips of 5 inches (12.7 centimeters) of dried Kombu seaweed

- 6 mushroom shiitake dry

- 6 carrots cut into pieces

- 2 medium onions cut into pieces

- 1 leek, with white and green parts, cut into pieces

- small bunch of celery, including the heart, cut into pieces

- 5 cloves of unpeeled garlic, cut in half

- 1 normal or small winter squash with peel, seeded and cut into pieces

- 1 piece of fresh ginger 5 inches (12.7 centimeters), sliced

- 4 cups chopped vegetables, such as kale or chard

- ½ bunch fresh parsley

- 1 package of 40 g (1.4 oz) dried daikon radish (optional)

Process

- Combine all ingredients in a broth or large soup pot.

- Fill the pot 2 inches (5 centimeters) below the edge with water, cover it and let it boil.

- Remove the lid, reduce the temperature to medium / low, and let it boil for a minimum of two hours.

- As the broth heats up, some of the water will evaporate; add more if the vegetables are exposed.

- Cook over low heat until you can taste the delicacy of vegetables. Strain the broth and pour it into glass jars. Refrigeration works well with any broth.

•         Noodle soup with broccoli and ginger

Ingredient

- 3 medium broccoli heads (7 to 8 cups)

- 1 package of small rice noodles (12 ounces or 340 g)

- 16 ounces (453 g) firm tofu, cut into ¼ to ½ inch (6 to 12 mm) cubes

- 2 pieces of two inches (5 cm) of wakame or alaria seaweed

- 4 quarts (4 liters) of water

- ¾ cup wheat-free or regular tamari

- 2 medium onions, diced (approximately 2½ cups)

- 4 tablespoons fresh ginger root, chopped or finely grated

- 3 tablespoons mirin (rice wine for cooking)

- 6 medium carrots, diced (approximately 3 cups)

- 4 medium parsnips, diced (approximately 2 cups)

Process

- Separate the broccoli stems from their heads. Remove the hard outer layer of the stems and cut them into small bite-sized pieces. Set them aside.

- Separate broccoli headed into small pieces and set aside.

- Cook the noodles, strain them and let them cool. Set them aside.

- Sauté the tofu in a nonstick skillet for 3 to 4 minutes. Add 4 teaspoons of tamari and sauté for another 3 to 4 minutes. Set it aside.

- Place the wakame or alaria seaweed in 4 liters of water and bring it to a boil.

- Lower the heat to medium, add the onions and cook for 10 minutes.

- Remove the vegetables from the sea, cut them into small pieces, and return them to the pot.

- Add the ginger, the remaining tamari, and the peeper.

- Continue cooking over medium heat for 5 minutes.

- Add carrots, parsnips, and broccoli stems. Cook for 2 minutes.

- Gently stir the noodles and sauteed tofu. Cook for 1 minute.

- Add the broccoli heads. Cook over low heat until the broccoli is tender, for about 2 or 3 minutes.

CHAPTER SIX

Vegetarian Main

•         A slow pot of curry

ingredient

- 1 pack of solid diced tofu (14 oz), drained

- 1 teaspoon of olive oil

- 1 medium onion, diced

- 4 cloves of garlic, chopped

- 1/2 cup of light coconut milk

- 1 cup of tomato puree

- 1 tbsp garam masala

- 1 tablespoon of curry

- 1 tablespoon of chili powder

- 1/2 teaspoon of ground ginger

- Salt and pepper to taste

- 1 15 oz. Can of chickpeas, washed and drained

- 1/8 cup of cilantro, finely chopped

Preparations Steps

1. Remove the tofu from the bag, and rinse. Wrap the tofu in different absorbent papers and placed on a chopping board. Place a small plate on the tofu, then put something heavy on the plate for about 15 minutes (like a can of beans or tomatoes). This should eliminate some of the tofu's excess liquid.

2. Heat the olive oil over medium heat in a saucepan, and add the onion. Cook for about 3 minutes, until soft and clear. Attach the garlic to blend and stir. Whisk the coconut milk, tomato puree, garam masala, curry powder, chili powder, soil ginger and a pinch of salt and pepper together. Cook for about 5 minutes, until moderately thick.

3. Chop the tofu into thin cubes while the sauce is heating. Put the tofu in a slow cooker and the chickpeas. Pour over the sauce. Simmer for 4-5 hours, until thick.

4. Add the coriander, until serving. Serve on brown rice.

•         Marinated tofu salad

Ingredients

- 2 tofu packs

- 3 c. of balsamic vinegar soup

- qb chili

- 1 c. tea fennel seeds

- 350 g broccoli

- 4 skinless boiled potatoes

- 12 radishes

- 3 ripe tomatoes

- 1 avocado

- 1 c. of lemon juice soup

- 1 c. of chopped parsley soup

- 2 c. of oil soup

- 1 c. of tea salt

Preparation

1. Cut the tofu into cubes, and in a bowl season with vinegar, pepper, and fennel seeds. Mix well and marinate.

2. In a microwave-safe container, place the broccoli branches and cover with cling film. Prick the surface with a toothpick. Microwave (750 W) for 5 to 6 minutes.

3. Mix the cooked broccoli with the tofu and the potatoes cut into cubes or slices. Wash the radishes, grate them into thin strips and add them to the mixture.

4. Wash the tomato, remove the seeds, and cut it into cubes.

5. Open the avocado in half, remove the core and peel and drizzle with lemon juice. Smash it with a fork and mix with the tomatoes, the chopped parsley, and the oil. Season with salt and pepper.

6. Arrange the mixture over the mixture of broccoli, tofu, and radishes and serve.

•         Sweet potato nachos

ingredient

- 2 Sweet potato

- olive oil

- Salt, coarse

- Pepper, freshly painted

Preparation

1. Wash the sweet potatoes, do not peel them. Then cut very finely with a slicer. The vegetable slicer is designed too roughly for this, but it can also be done if necessary.

2. Drizzle the slices in a bowl with olive oil. Add coarse salt and pepper and mix everything.

3. Line a sheet of baking paper with the slices next to each other. But tan at 200 ° C Attention! the slices turn brown slowly, but then very quickly change to "black" and that is not a good thing. So you always have to keep an eye on it and wait for the right time. It is worth paying attention because the result is phenomenal.

•         Lasagne with zucchini

Ingredient

- 2 medium zucchini

- 400g sliced mozzarella cheese

- 1 box of sour cream

- Savor salt and oregano

- 500g ground beef

- 2 tbsp oil

- Chopped onion

- 1 chopped tomato

- 1/2 chopped pepper

- 1 cup tomato paste

Preparation mode

1. Rinse the zucchini well and cut it into long strips.

2. Sprinkle with salt if you like and leave it for about 40 minutes.

3. In the meantime, fry the meat in oil, add the onions, tomatoes and pepper when golden, and fry for about 5 minutes.

4. Add tomato paste and water to harden the sauce.

5. Season the stew to your liking.

6. Be careful not to make the sauce too watery.

7. Remove the water produced by zucchini and drain well.

Assembly:

1. Add refractory to a small sauce, a layer of zucchini, a layer of sauce, a layer of cheese, a layer of sour cream (with the whole box), zucchini, sauce, cheese, garnish with slices of tomato and sprinkle with oregano to taste.

2. Place in a preheated oven for 15-20 minutes.

3. Serve with white rice and salad.

•         Loaded Vegetables Quesadillas

Intredient

- 4 wheat tortillas

- 2 red peppers

- 3 chives

- 1 avocado

- 150 g canned corn

- 2 cs coriander (leaf)

- 200 g grated cheddar cheese

- 1 tbsp chili powder

Preparation

1. Remove the stems and seeds from the bell peppers and cut into squares.

2. Peel and chop the chives.

3. Remove the skin and bones from the avocado and chop the flesh.

4. .. Emit corn kernels.

5. Roughly cut the coriander leaves.

6. Place the tortillas on the work surface and spread one half of the grated cheese on top.

7. Cover with half the bell peppers, corn kernels, chopped avocado and coriander and sprinkle with the rest of the cheese.

8. Fold the tortillas and bake on both sides for 4-5 minutes until the cheese begins to melt.

9. Cut the quesadillas in half, distribute them on a plate, sprinkle with chili powder and decorate with the rest of the coriander.

•         Spicy Tempeh Stir-Fry

Ingredients:

- A small broccoli

- A bunch of young garlic

- A handful of pine nuts

- 100 gr of tempeh

- Tamari soy sauce

- Sesame oil

- 2 cloves of garlic

preparation:

1. We bring water to a boil and blanch the broccoli for 2-3 minutes (I like it al dente). Strain and reserve.

2. We cut the garlic cloves and the finest garlic and sauté in a wok, meanwhile, we cut the tempeh into cubes.

3. Add to the wok along with the pine nuts and sauté until golden.

4. We add the soy sauce and sesame oil.

5. Sauté a little more and add the broccoli, season with salt and pepper, and ready to serve.

6. Enjoy your meal!!

•         Ricotta pancakes with apricots

ingredients

- 80 g ricotta

- 1 egg

- 3 tbsp lemon juice

- 1 tsp honey

- 40 g buckwheat flour

- ½ tsp baking powder

- 1 tsp coconut oil

- 2 apricots

- 3 tbsp yogurt (3.5% fat)

- 1 stem mint

Preparation steps

1. Mix the ricotta with the egg, lemon juice, and honey until smooth. Add buckwheat flour and baking powder and stir into a viscous dough. Heat coconut oil in a pan and add a large tablespoon of batter to the pan, bake for 1 minute over medium heat, turn and continue baking from the other side. Do the same for about 5 pancakes.

2. In the meantime, wash, halve, and cut apricots into wedges. Mix the yogurt until creamy. Wash mint, shake dry, and pluck leaves. Stack the pancakes on a plate, add the yogurt and apricot wedges and serve decorated with mint.

•         Summer zoodle salad

ingredients

- 2 medium-sized zucchini

- 100 g dried tomatoes (in oil)

- 200 g cherry tomatoes

- 1 avocado

- 2 tbsp lime juice

- 1 red chili pepper

- salt

- pepper

- 25 g pine nuts

Preparation steps

1. Cut zucchini into spaghetti with a spiral cutter.

2. Dab dried tomatoes and cut them into small pieces. Wash and halve cherry tomatoes.

3. Pour boiling water over the zucchini, let it steep for 1 minute, drain and let cool.

4. Peel and core the avocado and cut half of the pulp into cubes. Mix with 1 tablespoon of lime juice.

5. Place the rest of the avocado with the remaining lime juice in a bowl. Crush roughly with a fork or puree with a blender. Wash, clean, chop, and stir in chili. Season with salt and pepper.

6. Roast pine nuts in a pan without fat until golden brown.

7. Spread the zoodles on two plates and add the avocado cream. Sprinkle with avocados, pine nuts, and tomatoes.

•         Greek vegetables with feta

ingredients

- 2 small zucchini

- 1 aubergine

- 2 onions

- 1 bulb of garlic

- 1 red bell pepper

- 300 g cherry tomatoes (partly on the panicle)

- 450 g young potatoes

- 2 branches thyme

- salt

- pepper

- tbsp olive oil

- 5 g herbs (1 small handful; parsley, young thyme)

- 100 g feta (45% fat in dry matter)

Preparation steps

1. Clean, wash and slice zucchini and aubergine. Peel the onions and cut into eighths. Remove the outer husks from the garlic and cut in half. Halve the paprika, remove the seeds, wash and cut lengthways into strips. Wash the cherry tomatoes carefully and let them drain. Wash and halve potatoes thoroughly. Wash the thyme, shake dry and pluck the leaves.

2. Spread the eggplant slices in a large baking dish or in a deep baking sheet. Spread the pepper strips, zucchini slices, onions, garlic, tomatoes and potatoes on top, season everything with salt, pepper and thyme and drizzle with oil.

3. Bake vegetables in a preheated oven at 220 ° C (fan oven 200 ° C; gas: setting 3) for 35–45 minutes.

4. In the meantime, wash the herbs, shake dry and pluck the leaves. Take the vegetables out of the oven, crumble the feta and sprinkle with herbs.

•         Pancake skewers with fruits

ingredients

- 100 g dark chocolate (at least 70% cocoa)

- 3rd bananas

- 200 g buttermilk

- 100 g yogurt (3.5% fat)

- 3 eggs

- 3 tbsp rapeseed oil

- 100 g 5-grain flakes (or oat flakes)

- 100 g wholemeal spelled flour

- ½ tsp baking soda

- 1 tsp baking powder

- 1 tbsp whole cane sugar

- 150 g strawberries

- 2 handfuls blueberries

Preparation steps

1. Chop the chocolate and melt over a warm water bath. Peel bananas, slice them, pull them through the chocolate and let them dry on baking paper.

2. Mix the buttermilk, yogurt, eggs, and 1 tablespoon of rapeseed oil. Chop the 5-grain flakes very finely in a blender, then add the flour, baking soda, baking powder, and sugar to another bowl and mix. Add liquid ingredients and make a smooth dough. Let it rest for about 10 minutes.

3. In the meantime, clean, wash, and slice strawberries. Read, wash, and pat the blueberries dry.

4. Heat some oil in a pan and bake small pancakes with 1 teaspoon of dough each over medium heat.

5. Serve the skewers, skewer a blueberry, then a strawberry slice, a pancake, a chocolate banana, and a pancake.

•         Pizza toasts with tomatoes, olives and mozzarella

ingredients

- 4 slices whole-grain toast

- 1 small onion

- 1 tbsp olive oil

- 150 g chunky tomato (can)

- 1 tbsp tomato paste

- salt

- pepper

- 2 tbsp black olives (without stone)

- 150 g cherry tomatoes

- 125 g mozzarella

- 1 handful basil

Preparation steps

1. Lightly roast the toast slices in the toaster for 1 minute. Line a baking sheet with parchment paper and put toast on it.

2. Peel the onion and chop finely. Heat the oil in a pan and sauté the onions until medium-high, then deglaze with tomatoes. Stir in the tomato paste, a little salt, and pepper and let simmer on low heat for about 5 minutes.

3. Meanwhile, cut olives into rings. Wash the tomatoes, grate them dry and cut them into slices. Drain the mozzarella and dice.

4. Brush the toast slices with the tomato sauce, top with tomatoes and olives, and then put mozzarella on top. Bake pizza toast in a preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for about 10–15 minutes.

5. In the meantime, wash the basil, shake it dry and pluck the leaves from the stems. Serve the finished toast with it.

•         Baked potatoes with broccoli

ingredients

- 500 g small new potato

- 3 branches rosemary

- 4 tbsp olive oil

- salt

- pepper

- 1 box garden cress

- 1 tsp lemon juice

- 100 g cashew butter

- nutmeg

- 600 g broccoli (1 broccoli)

- 50 g cashews

- ½ bunch radish

- 1 bunch spring onions

Preparation steps

1. Thoroughly brush, wash, and halve the potatoes. Wash the rosemary, shake dry and pluck the needles. Mix everything with 2 tablespoons of olive oil, salt, and pepper. Place the potatoes on a baking sheet lined with baking paper and bake in the preheated oven at 200 ° C (fan oven: 180 ° C; gas: setting 3) for about 30 minutes.

2. In the meantime, cut the cress from the bed and puree it with lemon juice and cashew butter using a hand blender; pour water gradually until the sauce has a creamy consistency. Season with salt, pepper, and freshly grated nutmeg.

3. Clean and wash broccoli, cut into bite-sized florets and mix with the remaining olive oil, salt, and pepper. Add broccoli florets to the potatoes and bake in another 15 minutes.

4. In the meantime, roast the cashew nuts in a pan for 3 minutes over medium heat so that they are lightly browned. Remove and set aside. Clean, wash, and cut radishes into fine pencils. Clean, wash, and cut the spring onions into rings.

5. Take the potatoes and broccoli out of the oven and arrange on plates. Spread cashew sauce on top and arrange with cashew nuts, radishes, and spring onions.

•         Pointed cabbage in soy cream

ingredients

- 300 g small pointed cabbage (0.5 small pointed cabbage)

- 2 small onions

- 1 tbsp rapeseed oil

- 1 tbsp paprika powder (sweet)

- 150 ml soy cream

- 100 ml classic vegetable broth

- 3 stems dill

- salt

- pepper

Preparation steps

1. Clean and wash the pointed cabbage, if necessary remove the stalk in a wedge shape and cut the cabbage into fine strips. Peel the onions and cut them into fine strips.

2. Heat the oil in a saucepan and sauté the onions until translucent over a medium heat. Add pointed cabbage and continue to steam for 3 minutes.

3. Sprinkle with paprika powder, pour in soy cream and broth. Cook for 8-10 minutes over medium heat.

4. In the meantime, wash the dill, shake it dry, pluck the flags and cut them finely. At the end of the cooking time, season the cabbage with salt and pepper and mix in the dill.

•         Sweet potato toasts

ingredients

- 600 g sweet potatoes (2 sweet potatoes)

- 1 tsp olive oil

- 200 g cherry tomatoes

- 1 spring onion

- 1 avocado

- 30 g alfalfa sprouts

- salt

- pepper

- 200 g cream cheese (13% fat)

- cayenne pepper

- 15 g linseed (2 tsp)

- 10 g pumpkin seeds (2 tsp)

- 2 tbsp lime juice

- 1 tbsp pumpkin seed oil

Preparation steps

1. Peel the sweet potatoes, cut lengthways into approx. 7 mm thick slices, place on a baking sheet lined with baking paper and brush with oil. Bake sweet potato slices in a preheated oven at 200 ° C (180 ° C forced air; gas: setting 3) for about 15-20 minutes.

2. In the meantime, wash and halve tomatoes. Clean, wash and cut the spring onions into thin rings. Halve the avocado, remove the stones, use a spoon to lift the pulp out of the bowls and cut into slices. Wash and drain the sprouts.

3. Take the sweet potato slices out of the oven and season with salt and pepper. Spread the cream cheese on the slices, top with avocado slices and cherry tomatoes and season with salt, pepper and cayenne pepper. Spread the sprouts, linseed, pumpkin seeds and spring onion rings over them. Drizzle sweet potato toasts with lime juice and pumpkin seed oil.

•         Soy vegetable curry

ingredients

- 125 g dried soybean

- 300 g parboiled rice

- salt

- 1 shallot

- 2 carrots

- 250 g spinach

- 125 g brown mushrooms

- 1 tbsp rapeseed oil

- 2 tbsp curry powder

- 2 tsp sweet paprika powder

- 2 tsp garam masala

- 400 ml coconut milk

- cinnamon

- pepper

- turmeric powder

- hot paprika powder

Preparation steps

1. Wash soybeans, soak in plenty of water for at least 12 hours, then drain, put in a saucepan with water, bring to the boil and cook over medium heat for about 40 minutes. Drain again and drain.

2. Cook rice in 2.5 times the amount of salted water according to the package. Then pour off.

3. Peel the shallot and cut into fine rings. Clean, wash, slice, and quarter the carrots. Clean, wash, shake dry, and cut the strips into strips. Clean and quarter the mushrooms.

4. Heat the oil in a wok or large pan. Braise the shallot together with the curry, peppers, and Garam Masala over medium heat. Add carrots, soybeans, mushrooms, and spinach. Braise for about 5 minutes, then pour coconut milk on top. Bring to the boil and cook for another 5-10 minutes.

5. Season the soy vegetable curry with cinnamon, salt, pepper, turmeric, and paprika powder. Serve with rice.

•         Potato Pancake Salad Bowl

ingredients

- 1 kg potatoes

- salt

- pepper

- nutmeg

- 4 tbsp olive oil

- 1 tbsp apple cider vinegar

- 1 tsp mustard

- ginger powder

- 3 stems parsley

- 2 apples

- 125 g picking salad

Preparation steps

1. Peel, wash and grate potatoes on a grater. Salt, pepper, and season with nutmeg.

2. Mix a dressing from 2 tablespoons of olive oil, apple cider vinegar, mustard, 1 tablespoon of water, salt, pepper, and ginger powder. Wash the parsley, shake dry, chop finely and stir into the salad dressing.

3. Use your hands to squeeze the liquid out of the grated potatoes and form small potato pancakes. Heat the remaining oil in a pan and fry the potato pancakes on both sides over medium heat.

4. Meanwhile, clean, wash, cut in half the apple, remove the core, and cut the flesh into cubes. Wash the salad and spin dry.

5. Arrange the salad with apple pieces in 4 bowls. Drizzle the dressing over it and add 4-5 small potato pancakes each.

•         Onion pilaf with fried eggs

ingredients

- 100 g beluga lentils

- 300 g onions

- 2 garlic cloves

- 4 tbsp olive oil

- 1 bay leaf

- 1 cinnamon stick

- ½ tsp ground cardamom

- 1 tsp cumin seeds

- salt

- 1 tbsp honey

- 500 ml hot vegetable broth

- 250 g basmati brown rice

- 4 eggs

- 4 stems coriander

- pepper

Preparation steps

1. Rinse the lentils and let them soak covered with water for 12 hours, preferably overnight.

2. Drain, rinse and drain the next day. Peel the onions and cut them into thin strips. Peel garlic and chop finely. Heat 2 tablespoons of oil in a saucepan. Braise the onion and garlic for 5 minutes over medium heat. Add bay leaf, cinnamon stick, cardamom, cumin, salt and honey and caramelize for 4 minutes over medium heat.

3. Add 75 ml broth and let it boil down almost completely. Set aside 2 tablespoons of the onion mixture to serve; Mix the remaining onions with rice and lentils and stew for 3 minutes over medium heat. Pour in the remaining broth and cover and cook until bite-proof over a low heat in 20–25 minutes. Remove the lid and cook the pilaf for another 10 minutes until it is grainy. Remove the bay leaf and cinnamon stick.

4. Meanwhile, heat the remaining oil in a pan. Fry fried eggs from the eggs. Wash the coriander, shake it dry and pluck the leaves. Salt and pepper the pilaf. Arrange the fried eggs on the pilaf, spread the onions aside and sprinkle with coriander.

•         Colorful potato salad

ingredients

- 600 g stuck potatoes

- 2 red onions

- 3 tbsp apple cider vinegar

- iodized salt with fluoride

- pepper

- ½ tsp dried marjoram

- 150 ml vegetable broth

- 1 tbsp mustard

- 1 tbsp apple syrup

- 2 tbsp olive oil

- 1 cucumber

- 2 carrots

- 1 red apple

- 10 g parsley (0.5 bunch)

Preparation steps

1. Cook the potatoes in boiling water for 20-30 minutes. Then drain, quench, peel while hot and let cool. While the potatoes are cooking, peel the onions and finely dice them. Boil the onion cubes with vinegar, salt, pepper, marjoram and broth. Stir in the mustard, thick juice and oil.

2. Cut the potatoes into slices. Pour the dressing over the potatoes and let it steep for 30 minutes, stirring gently more often.

3. In the meantime, clean and wash the cucumber, cut in half lengthways, scrape out the seeds with a teaspoon and cut the cucumber into thin slices. Clean, wash, peel, and grate carrots. Clean, wash, halve, core, and cut the apple into small pieces.

4. Mix the cucumber, carrots and apple into the potatoes, season with salt and pepper, and let the salad steep for another 10 minutes.

5. Wash the parsley, shake dry, pluck the leaves, chop finely and mix in the potato salad.

•         Stuffed peppers with rice and chickpeas

ingredients

- 3 peppers (red and green)

- 2 tbsp olive oil

- 50 g long grain rice (parboiled)

- ½ bunch spring onions

- 2 tomatoes

- 50 g soft goat cheese (45% fat in dry matter)

- 265 g chickpeas (glass, drained weight)

- 1 map. ground cumin

- 1 map. ground coriander

- salt

- pepper

Preparation steps

1. Wash, clean, halve, and core the paprika. Place in a baking dish, drizzle with oil, and prebake in the preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for about 10 minutes. At the same time cook rice in boiling salted water according to the package instructions.

2. In the meantime, clean, wash and cut the spring onions into fine rings. Clean and wash the tomatoes and cut them into fine cubes. Cut the goat cheese into small pieces.

3. Mix the chickpeas with the rice, spring onions, tomatoes, spices, and goat cheese. Season with salt and pepper.

4. Take the pepper halves out of the oven and fill with the mixture. Bake the filled peppers in a preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for another 15 minutes and then serve.

•         Lentils with potatoes and tomato salsa

ingredients

- 800 g stuck potatoes

- iodized salt with fluoride

- 1 bay leaf

- 350 g red lentils

- 1 shallot

- 1 clove of garlic

- 10 g ginger (1 piece)

- 3 tbsp olive oil

- 1 tsp garam masala

- 2 tomatoes

- 1 stem mint

- 1 tbsp lemon juice

- chili powder

- 1 tsp coriander seeds

- 1 tsp caraway seed

- 1 tsp turmeric

Preparation steps

1. Peel, wash, and dice the potatoes. Do not fully cook in salted water with the bay leaf in about 10 minutes.

2. In the meantime, rinse the lentils in a sieve and let them drain. Peel the shallot, garlic, and ginger and dice finely. Heat 1 tablespoon of oil in a saucepan and sauté shallot, garlic, and ginger in a glassy heat. Mix in the lentils, add Garam Masala, briefly sauté both and cover with water. Cover and simmer over low heat for about 15 minutes. The liquid should have been completely absorbed in the end of cooking. If necessary, add water in between.

3. In the meantime, scald the tomatoes hot, quench, skin, quarter, core, and dice them small. Wash the mint, shake dry, pluck and cut into strips. Mix in the lemon juice with the tomatoes and season with salt and chili.

4. Drain the potatoes and let them evaporate. Remove the bay leaf. Finely crush the coriander with caraway seeds in a mortar and mix in the turmeric. Heat the remaining oil in a pan and fry the potatoes until golden brown in about 5 minutes. Finally, swirl in the spice mixture, roast briefly and season the potatoes with salt and chili. Spread the potatoes and lentils on 4 deep plates, garnish with tomato salsa and enjoy immediately.

•         Sweet potato salad

ingredients

- 600 g eggplant (2 eggplants)

- 800 g sweet potatoes (2 sweet potatoes)

- 1 onion

- 1 clove of garlic

- 4 tbsp sesame oil

- ½ tsp ground coriander

- ½ tsp ground cumin

- salt

- pepper

- 1 pinch cayenne pepper

- 300 g small red peppers (2 small red peppers)

- 20 g ginger (1 piece)

- 2 tbsp vegetable broth

- 2 tbsp lime juice

- 40 g sesame (4 tbsp)

- 2 msp. chili flakes

- 100 g lamb's lettuce

Preparation steps

1. Clean and wash eggplants and sweet potatoes, peel sweet potatoes; cut both into 1 cm cubes. Peel the onion and garlic. Halve the onion and cut into strips. Chop garlic.

2. Heat 2 tablespoons of oil in a pan. Fry the onion and garlic in it over medium heat. Add the eggplant and sweet potato cubes and fry for 7 minutes. Then add the coriander and cumin and continue to cook over low heat for about 7-8 minutes until the potatoes are tender. Then season with salt, pepper, and cayenne pepper. Remove from the pan and let cool.

3. While cooking eggplants and sweet potatoes, halve peppers, remove the seeds, wash and cut into cubes.

4. Ginger peel and finely chop. Mix ginger with remaining oil, broth, lime juice, and sesame and season with salt, pepper, and chili flakes.

5. Clean lamb's lettuce, wash, and shake dry.

6. Mix the peppers with eggplant and sweet potatoes. Arrange lamb's lettuce with the vegetables and pour the dressing over them.

•         Carrot risotto

ingredients

- 2 carrots

- 1 clove of garlic

- 1 branch rosemary

- 4 tbsp olive oil

- 100 g risotto rice

- 500 ml vegetable broth

- 3 tbsp soy cream

- 1 tsp lemon juice

- salt

- pepper

- 1 aubergine

- 1 tbsp rosemary

- 1 pinch cayenne pepper

- 1 tsp wholemeal spelled flour

- 100 ml oat drink (oat milk)

- 1 tbsp pesto

Preparation steps

1. Clean, peel and cut the carrots into small cubes. Peel and chop garlic. Wash the rosemary, shake it dry, pluck the needles and cut them into small pieces.

2. Heat 1 tablespoon of oil in a saucepan, braise the carrots and garlic in it for 5 minutes over medium heat, then add the rice and braise for another 2 minutes. Then pour in a little broth so that everything is lightly covered, always stirring. Gradually pour in the food while stirring until the food is used up. Then let it swell on low heat for 10 minutes. Then stir in 1 tablespoon of soy cream and season with salt, pepper, half of the rosemary and lemon juice.

3. Alongside, clean, wash, and cut the eggplant into small cubes. Heat 2 tablespoons of oil in a pan, braise eggplant cubes and raisins in them for 8 minutes. Season with salt, pepper, remaining rosemary, and cayenne pepper.

4. Heat 1 tablespoon of oil in a saucepan, dust with flour, pour in the oat drink with a whisk while stirring and simmer for 3 minutes until a light bond forms. Mix in the pesto and remaining soy cream and season with salt and pepper.

•         Eggplants with pomegranate seeds

ingredients

- 600 g eggplant (2 eggplants)

- salt

- 1 pomegranate

- 10 g parsley (0.5 bunch)

- 1 clove of garlic

- 3 tbsp

- olive oil

- coarse sea salt

- 1 tbsp balsamic vinegar

Preparation steps

1. Clean, wash, halve lengthways, salt, and let the aubergines soak for 10 minutes.

2. Halve the pomegranate in the meantime and remove the seeds from the fruit. Wash the parsley, shake dry, pluck the leaves, and chop. Peel the garlic, chop finely and mix with 2 tablespoons of oil.

3. Pat the eggplants dry and brush with half of the garlic oil. Grill the aubergines on the preheated grill for about 10–12 minutes, turning occasionally and brushing with the remaining oil.

4. Sprinkle pomegranate seeds, sea salt, and parsley on the eggplants to serve and drizzle with balsamic vinegar.

•         Vegetable Buckwheat Bowl with Asparagus Skewers

ingredients

- 200 g buckwheat

- salt

- 2 baby pak choi (300 g)

- 1 bunch radish

- 250 white asparagus

- 4 tbsp vegan margarine

- 2 tbsp wholemeal spelled flour (25 g)

- 100 ml vegetable broth

- 100 ml soy cream

- 1 tsp mustard

- ½ organic lemon (zest and juice)

- 1 pinch turmeric

- pepper

- 2 tbsp olive oil

Preparation steps

1. Rinse buckwheat and cook in double the amount of boiling salted water for 15–20 minutes over low heat.

2. In the meantime, clean and wash the pak choi and radishes. Halve the Pak Choi leaves lengthways. Quarter radishes. Peel the asparagus, cut the woody ends, cut the asparagus into 4–5 cm long pieces, and carefully put them on 4 wooden skewers.

3. Heat margarine in a saucepan for the sauce. Dust with flour and sauté for 2 minutes over medium heat. Pour in the vegetable broth while stirring and cook for 5 minutes on low heat. Refine the sauce with soy cream, mustard, lemon zest, and half of the lemon juice. Season with turmeric, salt, and pepper.

4. Heat 1 tablespoon of oil in a pan for the vegetables. Braise the pak choi and radishes in it for 5 minutes over medium heat; then season with salt and pepper.

5. Heat the remaining oil in a second pan. Fry the asparagus skewers until golden on both sides in 10 minutes over medium heat. Season with salt and pepper and drizzle with the remaining lemon juice. Arrange buckwheat, vegetables, and skewers in 4 bowls with the sauce.

•         Vegetable sushi with nori algae

ingredients

- 125 g sushi rice

- 2½ tbsp rice vinegar

- 1 tsp honey

- ½ tsp salt

- 1 mini cucumber approx. 250 g

- 1 small ripe avocado approx. 150 g

- 6 sheets chicory

- 1 little red bell pepper approx. 150 g

- 75 g cream cheese (13% fat)

- 2 tsp m wasabi paste

- 2 sheets nori algae

- soy sauce

Preparation steps

1. Rinse sushi rice cold in a colander until the draining water is clear. Drain in the strainer for about 20 minutes, then bring to a boil with 250 ml of water in a saucepan.

2. Cook for 2 minutes in an open saucepan, then cover and let swell on the hotplate for 20 minutes. Take the pot off the stove, remove the lid, and put a kitchen towel over it instead. Let stand for 10 minutes.

3. In a small saucepan, heat 2 tablespoons of rice vinegar, honey, and salt until just before cooking, stirring until honey and salt have dissolved. Put the rice in a bowl and spread it apart so that it cools down faster. Pour vinegar mixture over it and let it cool to room temperature for about 30 minutes.

4. In the meantime, wash the cucumber thoroughly, grate dry and halve lengthways. Use a spoon to remove the kernels and cut the flesh into thin strips using a peeler.

5. Halve the avocado and remove the stone, cut the pulp into slices. Drizzle immediately with the remaining rice vinegar to prevent discoloration.

6. Wash chicory leaves, shake dry, and cut into long strips about 0.5 cm wide.

7. Halve the pepper, remove the seeds, wash and cut into long thin strips.

8. Mix the cream cheese in a small bowl with the wasabi paste until smooth.

9. Place 1 nori sheet on the bamboo mat and cover with half of the rice, leaving a small margin at the top and bottom.

10. Spread half of the cream cheese mixture across the bottom third of the rice.

11. Spread cucumber, avocado, chicory, and bell pepper on top as well.

12. Shape everything into a thick roll using the mat. Make a second roll from the remaining ingredients. Dip a sharp knife in water and cut the rolls into 8 equal pieces. Serve with soy sauce.

•         Vegetable carpaccio with lime vinaigrette

ingredients

- salt

- 1 carrot (approx. 100 g)

- 150 g kohlrabi (0.5 kohlrabi)

- 50 g sugar snap

- ½ lime

- pepper

- 1 pinch brown sugar

- ½ tsp olive oil

- 3 stems basil

Preparation steps

1. Bring saltwater to a boil in a large saucepan. In the meantime, wash, clean, and peel the carrot.

2. Clean and peel kohlrabi; Cut both into skinny slices on a vegetable slicer.

3. Wash and clean the sugar snap peas, removing them if necessary. Halve large pods if needed.

4. Cook the carrot, kohlrabi, and sugar snap peas in the boiling salted water for 2–3 minutes (blanch). Drain, rinse under running cold water and drain well.

5. Squeeze the lime and put the juice in a small bowl. Mix in salt, pepper, and sugar and then whip in the oil.

6. Wash the basil, shake it dry, pluck the leaves and cut into strips.

7. Place the lukewarm vegetables on a plate, drizzle the lime vinaigrette over them and sprinkle with basil.

•         Vegetable tart with almonds

ingredients

- 300 g small cauliflower (0.5 small cauliflower)

- 200 g carrots (2 carrots)

- 250 g zucchini (1 zucchini)

- 250 g leek (1 stick)

- 200 ml classic vegetable broth

- 150 g wholemeal spelled flour

- salt

- ½ tsp tartar baking powder

- 2 tbsp germ oil

- germ oil for greasing

- 2 eggs

- 100 ml milk (1.5% fat)

- nutmeg

- pepper

- 50 g almond kernels

Preparation steps

1. Wash and clean the cauliflower, carrots, and zucchini. Divide the cauliflower into small florets.

2. Peel the carrots and cut them into 1 cm cubes with the zucchini. Halve the leek lengthways, wash and cut into 1 cm wide rings.

3. Bring the vegetable broth to a boil in a saucepan. Add the carrots, bring to the boil again and cover and cook over medium heat for 2 minutes. Add cauliflower and leek and cook for another 3 minutes.

4. Add zucchini and drain the vegetables in a sieve, collecting the broth in a bowl. Allow cooling slightly.

5. In the meantime, mix the flour with ½ tsp salt and the baking powder in a mixing bowl. Add 70 ml of cold water and the germ oil. Knead into a dough with the kneading hooks of a hand mixer, add 10-20 ml of water if necessary.

6. Dust the work surface with a little flour and roll out half of the dough into a 28 cm circle. Wrap on the rolling pin.

7. Grease a tart pan (28 cm). Roll the dough over it, press it in and prick it several times with a fork.

8. Form 2 37 cm long rolls from the rest of the dough and press them as an edge onto the tart pan and the bottom of the money.

9. Whisk the eggs, milk, and approx. 125 ml of the collected broth. Grate some fresh nutmeg, season with salt and pepper.

10. Spread the cooled, drained vegetables on the dough. Pour the egg and milk mixture over it.

11. Roughly chop the almonds with a large knife and sprinkle over them. Bake in a preheated oven at 200 ° C (fan oven 180 ° C, gas: speed 3) for about 40 minutes. Serve the vegetable tart hot or cold.

•         Vegetable ragout with green beans and young peas

ingredients

- 1 onion

- 250 ml classic vegetable broth

- 300 g fine green beans (princess beans; frozen)

- 300 g young peas (frozen)

- 50 g Grana Padano

- ½ lime

- ½ bundle mint

- 125 ml of soy cream

- salt

- pepper

Preparation steps

1. Peel and dice the onion. Bring the vegetable broth to a boil in a saucepan. Add the onion and frozen beans, bring to the boil again, and let simmer for 4 minutes.

2. Stir in the frozen peas, bring to the boil again and cook everything together for about 3 minutes: the vegetables should be cooked but still slightly firm.

3. Grate the cheese finely and squeeze half the lime. Wash mint and shake dry. Pluck leaves set aside for garnish and finely chop the rest.

4. Add the soy cream and cheese to the vegetables and heat everything for 1 minute. Mix in the chopped mint. Season the ragout with 2-3 tablespoons of lime juice, salt, and pepper. Sprinkle with other mint leaves and serve.

•         Sweet and sour Asian vegetables with coriander and peanuts

ingredients

- 200 g carrots (2 carrots)

- 500 g zucchini (2 zucchini)

- 200 g red bell pepper (1 red bell pepper)

- 2 red onions

- 100 g shiitake mushrooms

- 150 g pak choi

- 2 tbsp peanut oil

- 1 tsp chili oil

- 1 tbsp raw cane sugar

- 100 ml classic vegetable broth

- 3 tbsp soy sauce

- 1 tbsp rice vinegar

- 2 stems coriander

- 50 g unsalted roasted peanut kernel

Preparation steps

1. Peel the carrots and cut them into thin slices. Wash zucchini, rub dry, clean, and cut into thin slices.

2. Halve the pepper, remove the seeds, wash and cut into strips. Peel, halve, and slice onions.

3. Clean and halve shiitake mushrooms. Clean, wash, shake dry, and quarter the pak choi.

4. Allow the wok to get hot, add oil, and distribute it while swirling. Add onions and sauté on medium heat for 1-2 minutes, stirring.

5. Add carrots, zucchini, mushrooms, and peppers and fry for 2-3 minutes, stirring constantly.

6. Add pak choi, sugar, vegetable broth, soy sauce, and vinegar and finish cooking in 1–2 minutes, stirring constantly.

7. Wash the coriander, shake it dry and chop it roughly. Sprinkle Asian vegetables with peanuts and cilantro.

•         Spinach and mango vegetables

ingredients

- 750 g young spinach leaves

- 200 g spring onions (2 bunches)

- 800 g ripe mango (2 ripe mangoes)

- 2 tbsp germ oil

- 30 g ginger (1 piece)

- 30 g sunflower seeds (2 tbsp)

- 20 g amaranth pops

- salt

- cayenne pepper

Preparation steps

1. Wash, spin-dry, and clean spinach thoroughly.

2. Clean, wash, and cut the spring onions into pieces about 2 cm wide.

3. Peel the mangoes. Cut the pulp into slices from the stone and cut into cubes about 1 cm in size.

4. Heat 1 tablespoon of oil in a saucepan and sauté the spring onions covered over medium heat for about 5 minutes. Add the spinach and continue to cook covered for about 5 minutes.

5. In the meantime, peel and finely grate the ginger, collecting the juice.

6. Add the mango cubes, ginger, and ginger juice to the spinach and cover and heat over medium heat for about 3 minutes.

7. In the meantime, heat the remaining oil in a coated pan. Roast sunflower seeds on a low heat for 3-4 minutes, add amaranth pops and cook briefly.

8. Season the spinach and mango vegetables with salt and arrange on a plate. Season the roasted sunflower seeds and amaranth pops with cayenne pepper and sprinkle over the herbs.

CHAPTER SEVEN

Beans and Legumes Mains

•         Bean salad with roasted sweet potato

Ingredients

- 1 small sweet potato (200 g)

- salt

- pepper

- cumin

- 3 tbsp olive oil

- 15 g sesame (1 tbsp)

- 250 g green beans (frozen; thawed)

- 240 g white beans (glass; drained weight)

- 30 g walnut kernels (2 tbsp)

- 1 red onion

- 2 stems parsley

- 2 tbsp balsamic vinegar

- 1 pinch raw cane sugar

- 100 g feta (45% fat in dry matter)

Preparation steps

1. Wash the sweet potato thoroughly, cut in half, quarter and cut into pieces. Place on a baking sheet lined with baking paper and season with salt, pepper and cumin. Drizzle with 1 tablespoon of oil and sprinkle with sesame. Bake in a preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for 25–30 minutes.

2. On the side, cook green beans in plenty of boiling salted water until they are bite-proof in 5–10 minutes. Drain and set aside.

3. In the meantime, rinse white beans under cold water and let them drain. Roughly chop walnuts. Peel the onion, cut in half, and cut into beautiful rings. Wash parsley, shake dry and chop. Mix the balsamic vinegar with the remaining oil and a pinch of raw cane sugar and season with salt and pepper.

4. Mix the beans, walnuts, parsley and onion rings with the dressing. Put the roasted sweet potatoes on top and crumble the feta over them.

•         Soft wax eggs on savoy bean vegetables

ingredients

- 250 g savoy cabbage (1 piece)

- 250 g broad cut beans

- 1 organic lemon

- 2 branches rosemary

- 2 branches thyme

- 100 g spring onions (1 bunch)

- 2 tsp olive oil

- 150 ml classic vegetable broth

- 2 eggs

- salt

- pepper

- 10 g small piece of parmesan (1 small piece of parmesan cheese)

Preparation steps

1. Divide savoy cabbage into individual leaves. Wash the sheets, clean them, and cut them into long, skinny strips.

2. Wash and clean the beans and cut them into long, thin strips at an angle.

3. Wash the lemon hot and grate dry. Peel about 1/4 of the lemon thinly with a peeler, cut the lemon peel into beautiful strips. (Use the remaining lemon elsewhere.)

4. Wash and shake rosemary and thyme, pluck leaves. Wash and clean the spring onions, halve lengthways and cut into pieces about 10 cm long.

5. Heat olive oil. Braise the savoy cabbage and bean strips. Add the vegetable broth, rosemary, and thyme leaves and half of the lemon zest cut into pieces and cover and cook over low heat for 12 minutes.

6. Add the spring onion pieces to the savoy and bean vegetables and cover and cook over low heat for 10 minutes.

7. In the meantime, spike the eggs, put them in boiling water with a tablespoon, bring to the boil and cook until soft in 6 minutes. Scare off the eggs and peel them cold.

8. Season the savoy and bean vegetables with salt and pepper and arrange on a plate. Halve the eggs lengthways and lay on top. Grate or chop the parmesan and sprinkle with the remaining lemon peel strips.

•          Kidney bean pot with parmesan thalers

ingredients

- 500 g kidney beans (can, drained weight)

- 400 g zucchini (2 zucchini)

- 1 tbsp olive oil

- 300 ml Mediterranean vegetable broth

- 40 g parmesan (1 piece)

- 2 tsp breadcrumbs

- salt

- pepper

- ground coriander

- ground cumin

Preparation steps

1. Put kidney beans in a sieve, rinse, and drain.

2. Wash the zucchini, clean them and cut them into 1 cm cubes.

3. Heat the olive oil in a saucepan and braise the zucchini cubes in it. Add the broth and cover and cook over low heat for about 4 minutes.

4. In the meantime, grate the Parmesan cheese and mix in a bowl with the breadcrumbs.

5. Heat a large coated pan. For 4 Parmesan thalers, add about 2 tablespoons of Parmesan mass to the pan and spread evenly with the spoon into thalers of about 6 cm.

6. Fry the thalers over medium heat until the underside is golden brown and the cheese has melted. Turn carefully and continue frying until the other side is golden brown. Place thaler on baking paper.

7. Mix the drained kidney beans with the zucchini and bring to the boil. Season with salt, pepper, cumin, and coriander. Serve the bean stew with the Parmesan thalers.

•         lemon chicken

ingredients

- 1 onion

- 2 garlic cloves

- 100 g green beans

- 500 g young small waxy potatoes

- 125 g chicken thighs (100–8 chicken thighs each)

- salt

- pepper

- 1 organic lemon

- 150 g small natural orange (1 small natural orange)

- 8 branches thyme

- 2 branches

- oregano

- 10 g ginger (1 piece)

- 70 ml of lemon juice

- 70 ml of orange juice

- 150 ml chicken broth

- chili powder

- sweet paprika powder

- 1 tbsp olive oil

Preparation steps

1. Peel onion and garlic and chop finely. Clean, wash and cut the beans into 5–6 cm pieces. Wash the potatoes thoroughly and cut in parallel several times, but do not cut them.

2. Rinse the chicken thighs, pat dry, salt and pepper. Rinse the lemon and orange hot, grate dry, and cut both into thin slices. Wash the thyme and oregano, shake dry and pluck the leaves. Peel and chop the ginger.

3. Spread the onion cubes on the bottom of a roaster or ovenproof pots. Put the chicken pieces on top and spread the potatoes between them. Mix lemon and orange juice with broth, garlic, ginger, and chili powder. Pour chicken pieces and potatoes with it, dust with paprika powder, top with lemon and orange slices and sprinkle with half of the herb leaves.

4. Drizzle everything with oil, salt, pepper, and fry in a preheated oven at 180 ° C (fan oven 160 ° C; gas: level 2–3) for 30–35 minutes. Then add the beans and fry for another 10-15 minutes until they and the chicken pieces are cooked. Take out, sprinkle the lemon chicken with remaining herb leaves and serve.

•         Fish and zucchini bake with cherry tomatoes

ingredients

- 300 g young green beans

- salt

- 2 zucchinis

- pepper

- 2 tbsp olive oil

- 250 g cocktail tomatoes

- 600 g cod fillet (ready to cook)

- 1 shot dry white wine or vegetable broth

- 2 stems parsley

Preparation steps

1. Wash and clean the beans and cook them in boiling salted water for about 10 minutes.

2. In the meantime, wash zucchini, clean. Cut the ends, slice zucchini. Place in a baking dish, salt, pepper, and drizzle with 1 tablespoon of olive oil. Bake in a preheated oven at 220 ° C (fan oven 200 ° C; gas: levels 3–4) on the middle shelf in about 5 minutes until golden brown.

3. Scare the beans and let them drain. Wash and pluck the tomatoes.

4. Rinse the cod under cold water, pat dry, and cut 4 equal pieces.

5. Remove the baking dish from the oven, turn the zucchini, pour in the wine. Spread tomatoes and beans over it and put the fish on top. Salt, pepper, and drizzle with remaining olive oil. Cook in the preheated oven at 220 ° C (fan oven 200 ° C; gas: levels 3–4) on the middle shelf for another 8–10 minutes.

6. Wash parsley, shake dry, chop and sprinkle over the finished casserole.

•         Lentils quesadillas

Ingredients

- 300 g lentils

- 500 g spinach

- 8 corn tortillas

- 1 chive

- 1 green pepper

- 2 cloves of garlic

- 3 slices of smoked bacon

- 125 g grated Emmental cheese

- Water

- olive oil

- Salt

- 1 bay leaf

- spicy tomato sauce to accompany

preparation step

1. Wash the lentils and cook them in a saucepan with cold water. Season and add a bay leaf. Add the chives and the green pepper, finely chopped. Pour a splash of oil, cover and cook over low heat for 25 minutes. Drain the lentils and put them in a bowl.

2. Finely chop the bacon and garlic and sauté everything in a pan with a drizzle of oil. Add the spinach and briefly sauté the whole. Add the lentils and sauté well.

3. To make the quesadillas, heat an omelet in a pan without any oil. Sprinkle with a little cheese and top with a portion of lentils and spinach. Put a little more cheese and another omelet. Flip several times until both tortillas are golden brown. Repeat the operation with the rest of the quesadillas.

4. Place the quesadillas to your liking and accompany them with the spicy tomato sauce.

•         Succotash

Ingredient

- 1 tablespoon butter or margarine

- 1 orange, yellow, red, or green bell pepper, chopped (ed cup)

- 2 green onions, sliced (2 tablespoons)

- 2 cups of raw or frozen Green Giant Niblets corn kernels

- 2 cups of fresh frozen Green Giant baby lima beans (from a 9 ounce box)

- 2 tsp freshly chopped marjoram leaves or 1/2 tsp dry marjoram

- 1/4 teaspoon salt

- 1/8 tsp pepper

- 1/4 cup whipped cream

Preparation steps

1. Preheat butter in an 8-inch skillet over medium heat. Stir in the oil for 2 to 3 minutes, stirring periodically, until smooth yet strong.

2. Incorporate the remaining ingredients, except cream; reduce heat to the medium minimum. Cover and cook for 5 to 6 minutes, stirring occasionally until soft. Add until dry, stirring constantly.

•         Pumpkin Garam Masala

ingredient

- 10 ounces of milk (1 1/4 cup)

- 10 oz cream (1 1/4 cup)

- 1/2 tsp vanilla extract

- 1/2 teaspoon garam masala spice mix, available at the grocery store or made by yourself

- 3 yolks

- 1/2 cup sugar

- 1/2 tsp salt

- oz pumpkin puree (3/4 cup)

preparation steps

For the pumpkin base:

1. Heat the milk, cream, vanilla and garam masala to a boil.

2. Turn off the heat and let the spices infuse for 10 minutes.

3. Reheat and bring back to a boil.

4. While waiting for it to boil, mix the yolks, sugar and salt in a bowl.

5. Pour very slowly into the hot milk mixture into the egg yolk mixture, stirring constantly.

6. Pour the base back into the pot and cook over medium heat, using a rubber spatula to scrape the bottom to prevent burning. Cook until the mixture clings to the spatula.

7. Turn off the heat and beat in pumpkin puree until smooth.

8. strain and reserve. If done ahead, refrigerate until you want to use it. (The flavors are better if you sit overnight.) The mixture will last from 4 to 6 days.

•         Spicy Tomato Chickpeas

Ingredients

- 450 gr of chickpeas,

- 50 ml of olive oil,

- 1 onion,

- 3 cloves of garlic,

- 1 teaspoon of hot paprika,

- 1 carrot,

- 1 glass of vegetable broth,

- 350 gr of crushed tomato,

- 1 bay leaf, coriander. Salt.

Preparation steps:

1. We cook the chickpeas, which I previously left to soak the night before. In my classic express pot, 1 hour of cooking.

2. In a frying pan with hot oil, fry the garlic, onion, and carrot, minced. When it is ready, add the paprika and carefully remove it from burning.

3. Add the tomato and finish frying it.

4. We put all the frying in a saucepan with the vegetable broth, the chickpeas, and the bay leaf and let cook over medium heat until the sauce is reduced and thickens.

5. We finish by grinding salt and sprinkling chopped coriander.

•         Traditional falafel

Ingredients for Making Falafel

- 300 gr of chickpeas

- 3 medium onions

- 4 cloves of garlic

- A cup of breadcrumbs

- A bunch of fresh parsley and fresh coriander

- Yeast

- Olive oil

- Salt

- Pepper

- Cumin

Preparations step

1. To start, we will start by hydrating the chickpeas. You must have them in warm water for 24 hours.

2. Once we have the hydrated chickpeas, we proceed to crush them together with the parsley, coriander, onion and minced garlic, a tablespoon of cumin, salt, and pepper to taste and a teaspoon of yeast.

3. Once we have crushed all the ingredients, we stir them well so that they are well integrated, so that we will have a homogeneous paste.

4. We make a ball with the dough and let it rest in a bowl covered with plastic film as you can see in the photo.

5. When we have already left the dough to rest, we are making the shape of the falafel. It is about making balls, like kibble, crushing them slightly. Do not make it too big because otherwise, it will be very heavy. I always try to do them by pulling small and squashed so that it can get wet more easily.

6. Once we have shaped our falafel, we put plenty of olive oil in a frying pan, enough for the falafel to be completely submerged. We pass them through the breadcrumbs and fry them for 1 minute. The oil should be hot enough but not too hot so they don't burn.

7. Finally, we put them on absorbent paper to remove the excess oil and serve them accompanied by yogurt sauce.

•         Pasta with lentil bolognese

ingredients

- 350 g mushrooms

- 2 onions

- 2 garlic cloves

- 3 carrots

- 3 sticks celery

- 200 g red lenses

- 2 tbsp olive oil

- 125 ml red wine (alternatively vegetable broth)

- 3 tbsp tomato paste

- 700 g happened tomato

- 400 g whole grain pasta (farfalle)

- salt

- 100 g hard cheese (with microbial rennet; e.g. montello)

- 4 branches fresh rosemary

- 4 branches fresh oregano

- 4 sheets fresh sage

Preparation steps

1. Clean the mushrooms and cut them into small pieces. Peel the onions and garlic and cut them into fine cubes. Wash, clean, and grate carrots. Wash the celery and cut it into small pieces.

2. Rinse the lentils in a sieve. Put the lentils in a small saucepan and cook in twice the amount of water according to the package instructions.

3. In the meantime, heat the oil in a large saucepan. Sauté mushrooms and onions in high heat for 3 minutes. Add carrots and celery and fry for another 3 minutes. Reduce heat. Deglaze with red wine, add the garlic and tomato paste and roast 1-2 on medium heat. Add lentils and mashed tomatoes to the sauce, stir and leave to sit for another 5–8 minutes.

4. In the meantime, cook pasta bite-proof in plenty of boiling salted water according to the package instructions. Rasp cheese. Wash herbs, shake dry and finely chop leaves or needles. Add herbs to the lentil bolognese and season with salt and pepper.

5. Drain the pasta, drain and arrange on plates. Spread the lentil bolognese over it and sprinkle with the cheese. Enjoy warm.

•         Bread cake with cucumber and radishes

ingredients

- 250 g peas (frozen or split)

- 1 avocado

- salt

- pepper

- 3 tbsp lemon juice

- 400 g white beans (glass; drained weight)

- 1 tbsp olive oil

- 1 bunch chives

- 1 bunch radish

- 12 slices whole-grain bread (box-shaped)

- 300 g cream cheese

- ½ cucumber

- ½ bunch dill

Preparation steps

1. Put thawed peas in a blender. Halve the avocado, remove the core, remove the pulp from the skin and also add to the blender. Salt, pepper, add 1 tablespoon of lemon juice, puree finely, and set aside.

2. Drain the beans, wash them, drain them and puree them together with 1 tbsp lemon juice and the olive oil. Wash the chives, shake them dry and cut them into rolls. Clean and wash the radishes and put half aside. Finely dice the remaining radishes. Mix the chives and the radish cubes into the puree, salt, pepper, and set aside.

3. Mix cream cheese with 1 tablespoon of lemon juice until creamy, salt, and pepper. Wash the cucumber and cut it into fine strips lengthways using a peeler. Cut the remaining radishes into thin slices. Wash the dill, shake dry and pick off the tips.

4. Distribute the bean puree evenly on 4 bread slices. Place 1 more slice of bread on each and sprinkle with the pea puree. Arrange the remaining 4 bread slices on top.

5. Brush the 4 bread cakes with the cream cheese. Garnish with cucumber strips, radish slices, and dill tips and serve.

•         Potato salad with asparagus, radishes and peas

ingredients

- 500 g young potatoes

- salt

- pepper

- 4 tsp olive oil

- 200 g green asparagus

- 150 g peas (frozen)

- g mint (0.25 bunch)

- 20 g dill (1 bunch)

- 2 tbsp apple juice

- 1 tbsp white wine vinegar

- 1 tsp maple syrup

- 1 tsp mustard

- 80 g radishes (1 bunch)

Preparation steps

1. Wash and halve potatoes thoroughly. Season with salt and pepper and mix with 1 teaspoon of olive oil. Place the potatoes on a baking sheet lined with baking paper and cook in the preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for about 30 minutes until the potatoes are golden brown. Let the potatoes cool briefly.

2. In the meantime, wash asparagus, pat dry and cut off the woody ends. Cut the asparagus into pieces about 1 cm thick. Blanch asparagus and peas in boiling salted water for 4–5 minutes and then quench under cold water.

3. Wash herbs, pat dry, and chop. Mix together with apple juice, vinegar, maple syrup, mustard and remaining oil in a bowl. Season the dressing with salt and pepper.

4. Wash and clean the radishes and cut them into thin slices. Add to the dressing with potatoes, asparagus, and peas and mix. Put the potato salad on 4 plates and serve.

•         Potato and legume salad

ingredients

- 1 kg small new potatoes

- iodized salt with fluoride

- 200 g fresh green beans

- 300 g fresh broad beans

- 300 g fresh peas

- tbsp white balsamic vinegar

- 2 tbsp lemon juice

- 1 tsp honey

- pepper

- 4 tbsp olive oil

- 2 stems mint

- 60 g feta

Preparation steps

1. Wash the potatoes thoroughly and cook them in salted water in about 20 minutes.

2. In the meantime, wash and clean green beans. Remove the broad beans and peas from the pods and rinse under cold water. Cook the green beans in boiling salted water for about 3 minutes. Add broad beans and peas and cook together for another 5 minutes. Then drain, quench and drain well.

3. Mix vinegar with lemon juice, honey, salt, pepper, and oil for the vinaigrette. Wash mint, shake dry and chop leaves. Stir also under the vinaigrette. Drain the potatoes and mix them with the legumes and the vinaigrette. Season with salt and pepper. Let lukewarm cooldown, then crumble the feta and mix in loosely.

•         Pasta with pea and walnut pesto

Ingredients

- 450 g peas (freshly chopped or frozen)

- 60 g walnut kernels

- g basil (1 handful)

- 5 g mint (1 handful)

- 2 garlic cloves

- 40 g pecorino (30% fat in dry matter)

- 400 g whole grain pasta

- salt

- 4 tbsp olive oil

- 1 lemon

- pepper

- edible flowers for garnish

Preparation steps

1. Thaw frozen peas, read, and rinse fresh peas. Roast walnuts in a non-fat pan over medium heat for 3 minutes, remove and roughly chop. Set aside about 4 tablespoons to garnish. Wash basil and mint, shake dry and roughly chop, peel and chop garlic, grate pecorino, squeeze the lemon.

2. Cook the pasta bite-proof in plenty of boiling salted water according to the package instructions, add 100 g of peas to the pasta in the last 4 minutes, then pour them into a sieve and let them drain (collect water). In the meantime, cook the remaining peas in salted water until they are bite-proof for about 4 minutes, drain, cold-chill and let them drain. Puree with the walnuts, herbs, and garlic, mix in the oil and approx. 1 tbsp lemon juice. If necessary, add a little pasta cooking water to create a creamy sauce. Season with salt and pepper.

3. Mix the pasta with pesto, season to taste, spread on plates and sprinkle with nuts. Serve garnished with edible flowers as desired.

•         Tuscan soup of chard and white beans

INGREDIENTS

- 2 slices of finely chopped bacon

- 1 chopped onion

- 1 clove garlic minced

- 1/4 c. nutmeg (optional)

- 1/8 c. hot pepper flakes (optional)

- 6-7 cups chicken broth, or more as needed

- 1 can (540 ml) of white beans, drained and rinsed

- 2 tbsp. sun-dried tomatoes, chopped

- 1 piece of Parmesan rind (about 1/2 cup)

- 1 bunch of chard red or white

- 1/4 cup small pasta for soup

- 5 large sliced sage leaves

- 5 fresh basil leaves, chopped (optional)

- 1 C. grated Parmesan cheese, divided (optional)

- 1 C. extra virgin olive oil, divided (optional)

PREPARATION

1. In a big saucepan over medium heat, brown bacon with onion, garlic, nutmeg, and pepper flakes for 5 minutes. Add chicken broth and beans. Bring to a boil. Stir in the dried tomatoes and Parmesan rind. Reduce heat and cook for 10 minutes.

2. Meanwhile, seed Swiss chard and slice stems into 3/4 inch lengths. Cut the leaves into 1-inch wide strips. Add the stems and pasta to the soup. Reserve the leaves for later. Reduce to low heat and simmer gently until the pasta is tender about 10 minutes. Add Swiss chard and basil leaves and simmer for 3-4 minutes.

3. Transfer soup to bowls sprinkles with parmesan and drizzle with olive oil, if desired.

•         Whole grain bread with omelet and baked beans

ingredients

- 400 g baked beans (canned)

- 3 stems parsley

- 6 eggs

- salt

- pepper

- 2 tbsp butter

- 200 g cucumber

- 4th tomatoes

- 4 slices whole-grain bread

Preparation steps

1. Put the baked beans in a saucepan and heat over medium heat.

2. In the meantime, wash the parsley, shake dry, chop finely and whisk together with eggs, salt and pepper.

3. Heat the butter in a coated pan. Add the eggs and let them cook over medium heat.

4. Clean, wash and cut the cucumber into thin slices. Clean, wash and cut tomatoes. Arrange bread with baked beans, omelette, cucumber and tomato.

•         Baguette with bratwurst and bean vegetables

ingredients

- 3 vegetable onions

- 1 tbsp brown sugar

- 6 tbsp olive oil

- 1 tbsp balsamic vinegar

- salt

- pepper from the mill

- 600 g stuck potatoes

- 3 pointed peppers red, green, yellow

- 150 g carrots

- 25 g ginger

- 3 garlic cloves

- 1 red onion

- 1 red chili pepper

- 1 tbsp garam masala

- 400 g chunky tomato can

- 1 bay leaf

- 250 g baked bean can

- 4 sausages

- 1 large baguette

Preparation steps

CHAPTER EIGHT

Fish and Seafood Mains

•         Chocolate chip cookies

ingredients

- 120 g soft butter

- 140 g sugar I take half sugar/coconut blossom sugar

- 1 egg

- 220 g light spelled flour

- 40 g cocoa unsweetened

- 1/2 tsp baking powder

- 1 pinch of salt

Instructions

1. Mix the soft butter and sugar with the whisk of the mixer until creamy. Add the egg and stir in.

2. Mix the flour, cocoa, baking powder, and salt. Add and stir briefly until a soft dough is formed.

3. Wrap the dough in cling film and chill for 30 minutes.

4. Preheat the oven to 180 degrees top and bottom heat. Line the baking sheet with baking paper.

5. Roll out the dough about 6 mm thin on a lightly floured work surface and cut out biscuits with any shape. Bake for about 10 minutes.

6. Decorate the cooled biscuits with melted chocolate, icing or icing sugar as desired.

•         Lobster cobb salad

Ingredients

- 4 small lobsters

- 2 tomatoes

- 1 chive

- 1 green pepper

- ½ red pepper

- 1 lemon

- black pepper

- virgin olive oil

- coarse salt and assorted lettuce leaves.

Preparation Step

1. Cook lobsters 3 minutes in hot salted water. At that time , lower heat and cook for another 10 minutes (time will depend on lobster size).

2. After 10 minutes, move them to a container with plenty of water, coarse salt, and ice.

3. When they've cooled, peel them, be careful not to split them, and cut them into slices. Hold in refrigerator lined with absorbent material.

4. Now chop all brunoise vegetables, that is, very finely. Spice them with olive oil, lemon juice, salt, and pepper.

5. Place the lobster slices in fan form and sprinkle the dressing we prepared before.

6. Accompany with a lettuce salad.

7. Chopped chives garnish.

•         coconut shrimp curry

Ingredients

- 2 shots of oil spray

- 2 tsp olive oil

- 1/2 Tbsp curry powder or to taste

- ½ tsp of salt

- 2 small chambray onions, thinly sliced

- ½ cup nonfat coconut milk

- 200 g large shrimp, peeled and deveined

- 3 cups of white or brown rice

Preparation step

1. Spray a large skillet over medium heat with a cooking spray; add the oil and bake.

2. Add the curry powder and salt when hot; let cook and stir constantly until the curry releases about 1 minute of its aroma.

3. Attach the sliced white part of the chambray onions; cook , stirring, for about 2 minutes. Apply milk to the coconut; and blend. Add the shrimp; cook, stirring occasionally, for 4 to 5 minutes, until shrimp turn pink. Spread the green portion of the onions over the chambray and blend.

4. Serve 6 to 7 shrimps and 1 or 2 table spoons of sauce on each plate, serve your shrimp with 1 cup of rice.

•         Mason Jar sushi salad

ingredient

- 200 g sushi rice

- salt

- 4 tbsp rice vinegar

- 1 ripe mango

- 1 cucumber

- 1 small red onion

- 2 tbsp black sesame seeds

- 2 avocados

- pepper

- 1 lemon

- 2 can (s) of tuna

- 2 tbsp mayonnaise

- Soy sauce

Preparation steps

1. Cook rice in salted water according to package instructions. Then season with rice vinegar and let cool.

2. Peel the mango and cut into cubes. Wash the cucumber, cut open lengthways, core and dice. Peel the onion and cut it into fine rings. Mix the mango, cucumber, and onion. Stir in the sesame.

3. Remove the avocado pulp from the bowl and mash it with a fork. Season with salt, pepper, and lemon juice. Drain the tuna and mix it with the mayonnaise. Season with lemon juice as well.

4. Divide the rice into 4 jars with a screw cap. First layer the tuna cream, then the avocado. Spread mango and cucumber salad over it. Serve with soy sauce.

•         Pistachio-Crusted Salmon

Ingredients

- 3 tablespoons coarse-grain mustard

- 1 lemon, the juice

- 1/2 cups pistachio

- 1 tablespoon olive oil

- salt, and pepper

- 4 slices Salmon

Preparation

1. Preheat oven to 375 F (190 ° C).

2. Put pistachios and grinder in a food processor. Add the mustard, the lemon juice, and the olive oil. Mix well. Season with salt and pepper.

3. Spread the pistachio mixture over the salmon slices and place on a greased pyrex.

4. Bake for 8-10 minutes depending on the thickness of the salmon.

•         Thai mussels

Ingredients

- 1 kg. of mussels

- 1 red pepper

- 1 green pepper

- 1/2 finger fresh ginger

- 200 ml. coconut milk

- 1 teaspoon green curry paste

- Coriander

- Peanut oil

Preparations

1. Let us be mindful of washing the seafood well before having something to do with cooking the ingredients for Thai muscles. We will do it with the cold-water pump, we will scrap the leaflets and throw out the bells.

2. Now, we need to wash the peppers, take the nerves and the seeds away and cut into three sections. We strip the skin and cut it very finely, too.

3. Thai molds next is to apply a little coconut milk to the green curry paste in a tub. It's well diluted before we mix.

4. When it is dry, add the mouse when the fire is overheated and then we put a wok and add a stick of peanut oil. In addition to the rest of the cocoon milk, we then add the peppers, ginger, and curry paste. Let it boil and set aside for a few minutes.

5. Sprinkle with a freshly chopped pinch of fresh coriander and serve as soon as possible.

•         Shrimp and pesto grilled pizza

Ingredients

- 750         G shrimp

Ingredients for the pesto

- 2 Pcs lemon

- 1 Federation mint

- 2 Pcs Garlic cloves

preparation

1. For the pesto: peel the garlic and finely chop a toe. Wash, shake, and roughly chop the mint. Prepare a medium-sized jar and mix 8 tablespoons of olive oil, 1 tablespoon of whipped cream, 1 tablespoon of grated Parmesan cheese, a little salt, and pepper with the garlic and mint. Cover with cling film and put it in the fridge for about 60 minutes.

2. Wash the shrimp under cold running water and remove the feet. Leave the tails on the shrimp. Wash, shake, and chop the mint. Peel the garlic and chop into fine slithers. Halve the lemon and squeeze it out with a fruit press.

3. Put the shrimp in a large shape and garnish with the mint, garlic, and lemon juice. Also cover and let rest in the fridge for 40 minutes.

4. Heat up the grill and put the prawns on wooden skewers. Let it cook for 5-7 minutes, turning it over and over on the grill. Arrange appetizingly on plates and serve with the pesto.

•         Fiery salmon skewers

Ingredients for 4 skewers

- 1 salmon sirloin

- 12 cherry tomatoes

- 1 bell pepper

- 1 zucchini

- 1 onion

- Olive oil

- 4 skewers

Ingredients for sweet and sour sauce

- ½ glass of liquid cooking cream

- 1 tsp soy sauce

- 1 teaspoon lemon juice

- pepper

- Dill

- Salt

Preparation steps

1. First, we remove the salmon skin, then cut it into large dice. Then cut all vegetables the same way (in big dice). When ready, start assembling the skewers, pricking salmon, onion, zucchini, green pepper, and cherry tomatoes. spread these ingredients on alternating skewer sticks.

2. Now we'll season the skewers lightly and heat a splash of olive oil in a frying pan or griddle if we have it. When it's already soft, we'll position the skewers separately, without touching each other.

3. While the skewers are being made, we mix liquid cream, soy sauce, lemon juice, a pinch of dill, and season to taste in a saucepan. Then heat it over low heat and stir regularly until it boils.

4. When we get the skewers primed, we cover and water each with the sauce we've prepared. This recipe is good with white rice or cooked potatoes. As you've seen, preparing these salmon skewers is fast. Use them now!!

•         Orange salmon with nut rice

ingredients

- 250 g basmati whole grain rice

- salt

- 1 organic orange

- 40 g herbs (1 handful; parsley and dill)

- tbsp olive oil

- pepper

- 600 g salmon fillet (4 salmon fillets)

- 50 g salted cashew nuts

Preparation steps

1. Cook rice in salted water until bite-proof according to the package instructions.

2. In the meantime, wash the orange off hot, pat dry, rub the peel finely and squeeze out the juice. Wash herbs, shake dry, chop and mix with orange juice and peel, 4 tablespoons of olive oil, salt, and pepper for the marinade. Brush a baking dish with residual oil. Rinse salmon under cold water, pat dry, and turn in the marinade.

3. Roughly chop the nuts. Spread rice in the form, mix in nuts and put fish fillets on top. Drizzle with the rest of the marinade and cook in the preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for about 20 minutes.

•         Cod on broccoli and pea puree

ingredients

- 400 g broccoli

- 1 shallot

- 1 clove of garlic

- 3 tbsp rapeseed oil

- 125 ml vegetable broth

- 200 g peas (frozen; thawed)

- 500 g cod fillet (4 cod fillets)

- ½ organic lemon (juice and zest)

- ½ tsp fennel seeds

- ½ tsp coriander seeds

- 10 g whole meal spelled flour (1 tbsp)

- salt

- pepper

- 2 stems mint

- 20 g sour cream (1 tbsp)

- 150 ml milk (3.5% fat)

- nutmeg

Preparation steps

1. Clean, wash and cut broccoli into florets. Peel and chop the shallot and garlic. Heat 1 tablespoon of oil in a saucepan. Braise shallot and garlic over medium heat for 2 minutes. Add broccoli and sauté for 3 minutes. Pour in the broth and cover and cook for 8 minutes over low heat. Add the peas and simmer covered for 5 minutes.

2. In the meantime, rinse fish, pat dry, drizzle with lemon juice and let it steep for 5 minutes. Heat the remaining oil in a pan. Crush the fennel and coriander seeds in a mortar and fry in the hot oil for 2 minutes over medium heat. Pat the fish dry, turn in the flour and fry in the oil for 3 minutes. Turn and fry for another 3 minutes. Season the fish with lemon zest, salt, pepper and cover and let it steep for 5 minutes over low heat.

3. In the meantime, wash mint, shake dry, chop and mix with sour cream under the broccoli. Puree finely and season with salt and pepper.

4. Season the milk with salt, pepper and freshly grated nutmeg and heat. Arrange the vegetable puree with the fish on plates. Froth the seasoned milk well and pour a little foam over each fish.

•         Steamed fish fillet on a vegetable bed

ingredients

- 1 shallot

- 100 g small bulb of fennel (1 small bulb of fennel)

- 60 g small carrots (1 small carrot)

- 3 tbsp classic vegetable broth

- salt

- pepper

- 70 g pangasius fillet (preferably organic pangasius)

- 2 stems flat-leaf parsley

- ½ small lime

Preparation steps

1. Peel the shallot and dice finely.

2. Clean and wash the fennel and carrot, peel the carrot thinly. Cut both vegetables into narrow sticks.

3. Heat the broth in a coated pan. Add the shallot, fennel, and carrot and stew for about 3 minutes. Season with salt and pepper as desired.

4. Rinse fish fillet, pat dry, lightly salt, and put on the vegetables. Cover and simmer for 8-10 minutes over low heat.

5. In the meantime, wash the parsley, shake it dry, pluck the leaves and

6. chop finely with a large knife.

7. Squeeze half the lime and drizzle the juice over the fish to taste. Pepper as you like, sprinkle with the parsley and serve.

•         Radish and shrimp pan on celery root

ingredients

- 400 g celeriac (1 piece)

- salt

- 1 shallot

- 1 bunch radish

- 200 g shrimp (ready to cook, peeled)

- 10 g dill (0.5 bunch)

- 2 tbsp olive oil

- 1 tsp lemon juice

- pepper

- 50 ml milk (1.5% fat)

- 20 g parsley (1 bunch)

Preparation steps

1. Peel, wash, chop celery and cook softly in salted water in 15 minutes over medium heat.

2. In the meantime, peel and finely chop the shallot. Clean, wash, and quarter radishes. Rinse the shrimp and pat dry. Wash and chop the dill.

3. Heat 1 tablespoon of oil in a pan. Add shrimps and sauté over medium heat for 5-7 minutes. Remove and set aside. Put radishes and shallots in the same oil and fry over medium heat for 5 minutes. Add shrimp, dill, and lemon juice and season with salt and pepper.

4. Drain celery, add milk and remaining oil, puree with a hand blender. Wash the parsley, shake it dry, chop it, fold it under the puree, and season with salt and pepper. Serve the shrimp pan on the puree.

•         Thai crab meat salad

ingredients

- 300 g small peppers (1 red, 1 green, 2 small peppers)

- 1 large shallot

- 1 kg small papaya (3 small papayas)

- 30 g ginger (1 piece)

- 1 red chili pepper

- 2 tbsp rice vinegar

- 3 tbsp Thai fish sauce

- 1 tbsp sugar

- ¼ tsp salt

- 350 g pocket crab meat

- ½ bunch coriander

Preparation steps

1. Quarter the peppers, core, wash and cut into 5 mm cubes.

2. Peel and chop the shallot.

3. Peel and core 1 papaya and cut into 5 mm cubes.

4. Peel the ginger, cut it into pieces and squeeze it out in a garlic press, catch the juice. Halve, core, wash and finely chop the chilli.

5. Mix the ginger juice, vinegar, fish sauce, sugar, salt and 2 tablespoons of water until the sugar and salt have dissolved.

6. Examine the crab meat for any shell parts. Mix all prepared ingredients carefully in a bowl.

7. Wash the coriander, shake it dry, pick the leaves, but leave the delicate stems on the leaves.

8. Halve the remaining papayas and remove the seeds. Line the papaya halves with the coriander and pour in the salad. Serve immediately.

•         Crispy fish with tomato and bread salad

ingredients

- 400 g tomatoes (4 tomatoes)

- 1 small onion

- 120 ml classic vegetable broth

- 3 tbsp balsamic vinegar

- 4 tbsp rapeseed oil

- salt

- pepper

- 600 g pollack fillet

- 100 g cornflakes

- 1 egg

- 1 tbsp milk (1.5% fat)

- 45 g flour (3 tbsp)

- 150 g mixed bread (from the previous day; 3 slices)

Preparation steps

1. Wash the tomatoes, quarter them, remove any stalks and cut them into bite-size cubes. Peel the onion and dice very finely.

2. In a bowl, stir in the vegetable broth, vinegar and 2 tablespoons of oil with a little salt and pepper. Fold in the tomato cubes.

3. Rinse fish fillet, pat dry and cut into broad strips. Salt and pepper.

4. Put the cornflakes in a freezer bag and finely crumble them with a rolling pin. Spread the crumbs on a large plate.

5. Whisk egg and milk in a deep plate. Put the flour on another flat plate.

6. Crispy fish with tomato bread salad preparation Step 6

7. First turn the fish strips in the flour and then pull them through the egg milk.

8. Drain a little and roll in the cornflakes, pressing firmly each time.

9. Dice the bread and roast all over in a coated pan over medium heat until it is crispy. Sprinkle over the tomato salad.

10. Heat the remaining oil in the pan. Fry the fish strips in a row over medium to high heat for 3-4 minutes on each side and let them drain on kitchen paper. Serve with the tomato bread salad.

•         Pancakes stuffed with salmon

ingredients

- 200 g spelled flour type 1050

- 300 ml milk (3.5% fat)

- 1 pinch

- salt

- 2 eggs

- 3 tbsp rapeseed oil '

- 200 g cream cheese

- 1 tsp horseradish (glass)

- ½ organic lemon

- 200 g smoked salmon

- dill tips for garnish

Preparation steps

1. For the pancakes, stir in the flour with the milk and salt until smooth, mix in the eggs and let them rest for about 20 minutes.

2. To bake, add a little rapeseed oil to a hot, somewhat smaller pan (approx. 20 cm in diameter) and bake 12 thin, small pancakes one after the other. Stack on a plate.

3. Mix the cream cheese with the horseradish until creamy. Wash the lemon hot, grate dry, grate the peel and squeeze out the juice. Season with cream cheese with lemon juice and lemon zest and spread thinly on the still slightly warm pancakes. Top each with a slice of salmon and fold twice.

4. Arrange on plates and serve garnished with dill.

•         fish burger

ingredients

- 2 handfuls leaf lettuce e.g. b. lollo rosso and lollo biondo

- 3 ripe tomatoes

- 2 spring onions

- 480 g pollack fillet (or redfish)

- 1 tbsp lemon juice

- seasoned salt

- 1 map. dried chili flakes

- 4 tbsp olive oil

- 4 bun

- 4 tbsp mayonnaise

- 1 tbsp fresh dill

Preparation steps

1. Wash the salad, select it, spin it dry and cut it into bite-size pieces. Wash the tomatoes, cut out the stem, and cut the tomatoes into slices. Wash, clean and cut the spring onions into small rolls.

2. Wash the fish fillets, pat dry, drizzle with lemon juice, season with herb salt and chili, and brush with olive oil. Then grill on the grill for 2-3 minutes on each side.

3. Halve the rolls and toast lightly. Top with lettuce, tomato slices, and spring onions, drizzle 1 tbsp mayonnaise over each. Then place the grilled fish on top, garnish with washed dill tips, and put on the topper.

CHAPTER NINE

Snack and Sides

•         Pancake skewers with fruits

ingredients

- 100 g dark chocolate (at least 70% cocoa)

- 3 bananas

- 200 g buttermilk

- 100 g yogurt (3.5% fat)

- 3 eggs

- 3 tbsp rapeseed oil

- 100 g 5-grain flakes (or oat flakes)

- 100 g wholemeal spelled flour

- ½ tsp baking soda

- 1 tsp baking powder

- 1 tbsp whole cane sugar

- 150 g strawberries

- 2 handfuls blueberries

Preparation steps

1. Chop the chocolate and melt over a warm water bath. Peel bananas, slice them, pull them through the chocolate and let them dry on baking paper.

2. Mix the buttermilk, yogurt, eggs, and 1 tablespoon of rapeseed oil. Chop the 5-grain flakes very finely in a blender, then add the flour, baking soda, baking powder, and sugar to another bowl and mix. Add liquid ingredients and make a smooth dough. Let it rest for about 10 minutes.

3. In the meantime, clean, wash, and slice strawberries. Read, wash, and pat the blueberries dry.

4. Heat some oil in a pan and bake small pancakes with 1 teaspoon of dough each over medium heat.

5. Serve the skewers, skewer a blueberry, then a strawberry slice, a pancake, a chocolate banana, and a pancake.

•         Tomato and zucchini salad with feta

ingredients

- 2 zucchinis

- 4 tbsp olive oil

- salt

- pepper

- 400 g tomatoes

- 200 g cherry tomatoes

- 3 spring onions

- 1 bunch basil (20 g)

- 2 tbsp apple cider vinegar

- 100 g feta (45% fat in dry matter)

Preparation steps

1. Clean, wash, and cut zucchini. Heat 1 tablespoon of oil in a pan, fry the zucchini in it over medium heat for 5 minutes. Season with salt and pepper.

2. Clean, wash, and chop tomatoes. Wash and halve cherry tomatoes. Wash the spring onions and cut them into rings. Wash the basil, shake dry and pick the leaves.

3. Mix zucchini, tomatoes, cherry tomatoes, and basil. Add the remaining oil and apple cider vinegar, mix, and season with salt and pepper. Crumble the feta. Serve the salad sprinkled with feta.

•         Blueberry and coconut rolls

ingredients

- 150 g wholemeal flour

- 150 g spelled flour

- 1½ tsp baking powder

- 1 pinch salt

- 50 g raw cane sugar

- 4 tbsp rapeseed oil

- 250 g lowfat quark

- 1 egg

- 5 tbsp milk (3.5% fat)

- 120 g blueberries

- 4 tbsp grated coconut

Preparation steps

1. Put the flour with baking powder and salt in a bowl. Add sugar and mix. Add rapeseed oil, curd cheese, egg and 4 tablespoons of milk and use a hand mixer to knead into a smooth dough.

2. Wash the blueberries, pat dry and fold in together with the grated coconut under the dough.

3. Line a baking sheet with parchment paper. Form 9 round rolls with floured hands and place on the baking sheet. Brush the blueberry and coconut buns with the remaining milk and bake in a preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for 12–15 minutes.

•         Brain food cookies

ingredients

- 150 g spelled flour type 1050

- 1 tsp baking powder

- 100 g whole cane sugar

- 1 pinch salt

- 120 g room temperature butter

- 3 ripe bananas

- 1 egg

- 150 g pithy oatmeal

- 60 g donated almonds

- 1 tbsp cocoa nibs

- 2 tbsp chocolate drop (made from dark chocolate; 15 g)

Preparation steps

1. Mix the flour with the baking powder, sugar and 1 pinch of salt. Add the butter in pieces and mix. Peel the bananas, mash them with a fork and add them to the dough together with the egg and stir well with a hand mixer. Fold in the oatmeal, almonds, cocoa nibs and half of the chocolate drops.

2. Line a baking sheet with parchment paper. Place the dough on the baking sheet with a tablespoon, leaving enough space between the cookies. Sprinkle with the remaining chocolate drops and bake in a preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for 10–15 minutes. Then let it cool down on a wire rack.

•         Chocolate granola bars

ingredients

- 50 g dried date (without stone)

- 100 g nut mix

- 20 g heavily deoiled cocoa powder

- 250 g pithy oatmeal

- 30 g linseed

- 200 g dark chocolate (at least 70% cocoa)

- 50 g hazelnut butter

- 300 g applesauce or marrow

- 20 g unsweetened spelled flakes

- 20 g puffed amaranth

- 2 tsp cinnamon

- 1 map. vanilla powder

- ½ tsp ground cardamom

- 1 tsp organic orange peel

Preparation steps

1. Roughly chop dates, nuts, cocoa powder, oatmeal and flaxseed in a food processor or a powerful blender.

2. Chop 100 g chocolate and stir together with hazelnut butter, apple pulp, spelled flakes, amaranth, and spices into the date mix.

3. Pour the mixture into a baking tin lined with baking paper and press well. Bake in a preheated oven at 200 ° C (fan oven 180 ° C, gas: setting 3) for 20–25 minutes until the surface is browned. Then let cool in the mold.

4. Remove the chocolate muesli bar from the mold and the baking paper, cut into 16 bars. Melt the remaining chocolate, decorate the bar with it and let it cool.

•         Vanilla energy balls with coconut shell

ingredients

- 100 g almond kernels

- 200 g dried date (pitted)

- ½ tsp vanilla powder

- 20 g grated coconut (approx. 2 tbsp)

Preparation steps

1. Put almonds, dates, and vanilla powder in a food processor or strong blender and chop into sticky mush.

2. Form balls of equal size from the mass.

3. Put coconut flakes on a flat plate. Roll the vanilla energy balls in the coconut flakes and press them down lightly.

4. Place the vanilla energy balls in an airtight sealable box and keep in the fridge.

•         Wake-up energy balls

ingredients

- 120 g dried dates (without stone)

- 120 g walnuts

- 6 str. tel cocoa powder (18 g; heavily oiled)

- 1 pinch salt

- 1 pinch vanilla powder

- 2 tbsp coffee bean (30 g)

- 2 tsp ground coffee (10 g)

- chili flakes

Preparation steps

1. Put the dates together with the nuts, 4 teaspoons of cocoa powder, 1 pinch of salt and vanilla powder in a blender and puree until you get a homogeneous dough.

2. Add the coffee beans and mix briefly. Cut 16 portions of dough with a tablespoon and shape into balls.

3. Mix the remaining cocoa powder with coffee powder and chilli flakes and roll the energy balls in it.

•         Kale avocado and chilli dip with keto crackers

ingredients

- 75 g linseed

- 75 g pumpkin seeds

- 50 g sesame seeds

- 40 g almond flour (4 fl. el)

- 2 tbsp slightly liquid coconut oil

- salt

- 3 avocados

- 200 g kale

- 1 small green chili pepper

- 4 tbsp olive oil

- 1 organic lemon (zest and juice)

- pepper

- 1 handful watercress (5 g)

Preparation steps

1. Place seeds and kernels with almond flour in a bowl, pour 125 ml of hot water over them and let them steep for 10 minutes. Then add coconut oil, season with salt, and mix everything.

2. Spread the mixture thinly on a baking sheet covered with baking paper, about 5 mm thin. Bake crackers in a preheated oven at 175 ° C top and bottom heat (gas: level 2–3) for 25–30 minutes. Then remove, let cool for 10 minutes and break the crackers into pieces.

3. In the meantime, halve the avocados for the dip, remove the stones, lift the pulp out of the bowl with a spoon, and roughly dice. Clean kale, pluck the green from the stems, wash, shake dry and cut into small pieces. Halve, chop, wash, and chop lengthways. Put the avocado, kale, and chili together with olive oil in a blender and coarsely puree. Season everything with salt, lemon peel and juice, and pepper. Fill the dip into a bowl, garnish with watercress and serve with the crackers.

•         Grilled eggplant rolls with walnut and feta filling

ingredients

- 2nd eggplants

- salt

- 100 g instant couscous

- 1 clove of garlic

- 1 bunch parsley (20 g)

- 5 dried dates

- 10 g ginger root

- 60 g walnut kernels

- 200 g feta (45% fat in dry matter)

- 3 tbsp lemon juice

- ½ tsp rose hot paprika powder

- pepper

- 2 tbsp olive oil

Preparation steps

1. Clean and wash the eggplants, cut lengthways into 1/2 cm slices, sprinkle with a little salt, and set aside for 10 minutes.

2. Pour 250 ml of boiling water over the couscous and let it soak for 10 minutes. In the meantime, peel the garlic, wash the parsley and shake dry, set aside 1 handful. Core the dates. Peel the ginger. Finely chop garlic, remaining parsley, dates, ginger, and walnuts.

3. Put the feta in a bowl and crumble finely. Add the couscous, 2 tablespoons of lemon juice, garlic, chopped parsley, dates, ginger, and chopped walnuts and knead everything well with your hands. Season with paprika powder and pepper.

4. Dab eggplant slices with a clean cloth and brush with olive oil on both sides.

5. Heat the grill pan. Fry the aubergine slices on each side for 1-2 minutes over medium heat, then let cool for about 5 minutes. Put some of the feta mass on each slice, roll it up and place it on a plate or plate with the end down and put the parsley aside.

•         Vegan Raw Meatballs

ingredients

- 250 g fine bulgur (köftelik bulgur)

- 1 clove of garlic

- 2nd beef tomatoes

- 1 tsp salt

- ½ tsp cayenne pepper

- 1 tsp cumin

- 1 tsp paprika powder

- 1 pinch chili flakes

- 40 g paprika market (3 tbsp)

- 25 g tomato paste (2 level tablespoons)

- 2nd spring onions

- ½ bundle parsley (10 g)

- ½ bundle mint (10 g)

- 2 lettuce hearts

- 1 organic lemon

- 5 radish

Preparation steps

1. Pour 250 ml of hot water over the bulgur, stir and allow to swell for 10 minutes.

2. Peel and finely chop the garlic. Scald the tomatoes with boiling water, quench and skin. Remove the seeds and cut the pulp into fine cubes.

3. Add garlic, tomatoes, salt, spices as well as paprika and tomato paste to the bulgur and knead vigorously for about 5 minutes (preferably with gloves). Let it rest for 20 minutes.

4. In the meantime, clean, wash and cut the spring onions into very fine rings. Wash parsley and mint, shake dry and chop finely. Separate lettuce leaves from the lettuce head, wash and shake dry. Rinse the lemon hot, grate dry, cut in half, and slice. Clean, wash, and cut radishes into small cubes.

5. Knead parsley, half of the mint and spring onions under the dough. Cut off about 30 walnut-sized pieces and crush them in your hand so that elongated rolls (köfte) are created.

6. Place the kofte in a leaf of lettuce, sprinkle with the remaining mint and radishes and serve with lemon.

•         Keto bowl with mushrooms and Chinese cabbage

ingredients

- 300 g Chinese cabbage

- 100 g tomatoes

- 200 g smoked tofu

- 10 g chili pepper

- 400 g mushrooms

- 1 tbsp rapeseed oil

- salt

- pepper

- 30 g macadamia nuts

- 20 g red currants

- 100 g soy-based skyr

- ½ tsp medium-hot mustard

- 1 tsp apple cider vinegar

- 1 tbsp tahini

- 1 stem parsley

Preparation steps

1. Clean cabbage, remove outer leaves and stalks, cut into fine strips, wash and drain well. Wash the tomato and cut it into narrow strips together with tofu. Wash, halve, core, and chop the chili. Clean the mushrooms, remove the ends of the stems, and quarter them.

2. Heat the oil in a pan and fry the tofu until golden brown for 4–5 minutes, then remove. Fry the mushrooms over high heat for 2-3 minutes and then remove them. Add the cabbage, tomatoes, and chili to the pan and braise for 1-2 minutes over medium heat. Season with salt and pepper.

3. Meanwhile, chop macadamia nuts and roast them in a small pan without fat, stirring until they smell. Then let it cool.

4. For the sauce, mix the skyr, mustard, vinegar, and tahini with 2 tablespoons of water and season with salt and pepper. Wash, drain, and pluck currants. Wash the parsley, shake it dry and pick the leaves.

5. Spread the vegetables and tofu in small bowls, add the sauce and serve sprinkled with nuts, parsley, and berries.

•         Spaghetti with pumpkin and spinach and goat's cream cheese sauce

ingredients

- 400 g whole grain spaghetti

- salt

- 1 red onion

- 300 g Hokkaido pumpkin pulp

- 300 g spinach leaves

- 2 tbsp olive oil

- pepper

- 150 g goat cream cheese (45% fat in dry matter )

- 45 g pumpkin seeds (3 tbsp)

Preparation steps

1. Cook the pasta bite-proof in plenty of boiling salted water according to the package instructions. Then pour off in a sieve and drain.

2. In the meantime, peel, halve and cut the onion into strips. Cut the pumpkin pulp into strips. Clean spinach leaves, wash thoroughly and cut into strips.

3. Heat 1 tablespoon of oil in a pan. Add the spinach and braise for 5 minutes over medium heat until it collapses. Heat the remaining oil in another pan. Braise the onions and pumpkin for 5 minutes over medium heat; then season with salt and pepper.

4. Add cream cheese and about 4–5 tablespoons of water to the spinach and simmer with stirring for 2 minutes, then salt and pepper.

5. Place the pumpkin noodles on a plate, drizzle the spinach sauce over them and serve sprinkled with pumpkin seeds.

•         Salad boat with chickpeas and zaziki

ingredients

- 200 g chickpeas (canned; drained)

- 1 tbsp sesame oil

- salt

- cayenne pepper

- ¼ tsp turmeric powder

- 1 clove of garlic

- ¼ cucumber

- 200 g greek yogurt

- 1 tsp lemon juice

- 200 g red cabbage

- 8 sheets romaine lettuce

- 2 stems parsley

- 50 g feta (45% fat in dry matter)

Preparation steps

1. Rinse and drain the chickpeas. Heat oil in a pan. Roast the chickpeas in the medium heat for 5-7 minutes. Season with salt, cayenne pepper, and turmeric.

2. In the meantime, peel and chop the garlic for the Zaziki. Clean and wash the cucumber, grate half, and slice the rest. Mix the garlic and sliced cucumber with the yogurt and lemon juice and season with salt.

3. Clean, wash, and cut the red cabbage into fine strips. Wash lettuce leaves and parsley and shake dry. Roughly chop parsley. Crumble the cheese.

4. Put the chickpeas, red cabbage, and cucumber slices in the lettuce leaves. Sprinkle the salad boat with parsley and feta and serve with zaziki.

•         Stuffed peppers with quinoa, ricotta and herbs

ingredients

- 150 g quinoa

- 1 clove of garlic

- 1 shallot

- 2 tbsp olive oil

- 2 eggs

- 250 g ricotta

- salt

- pepper

- 1 tbsp lemon juice

- 1 bunch mixed herbs (20 g; e.g. thyme, rosemary, oregano, sage)

- 1 map. cayenne pepper

- 4 small red peppers (600 g)

- ¼ bund petersilie (5 g)

Preparation steps

1. Rinse quinoa in a sieve with water. Place in a saucepan with twice the amount of water, bring to the boil and cook on a low heat for 10-15 minutes. Then pour off, quench, and drain.

2. Peel and finely chop the garlic and shallot. Heat 1 tablespoon of olive oil in a pan. Braise the garlic and shallot in it for 2 minutes over medium heat.

3. Mix the eggs and ricotta, season with salt and pepper, and lemon juice. Wash herbs, shake dry, pluck leaves, chop finely and add with cayenne pepper to the egg-ricotta mixture. Fold in the quinoa, garlic, and shallot.

4. Wash the peppers, pat dry, cut in half and remove the seeds. Spread a baking dish with the remaining oil. Put the pepper halves in and fill evenly with the ricotta mixture.

5. Bake the filled pepper halves in a preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for about 25 minutes.

•         Salmon with herb and walnut salsa

ingredients

- 1200 g salmon fillet with skin

- salt

- pepper

- 6 tbsp olive oil

- ½ bundle parsley (10 g)

- 4 stems dill

- 60 g walnut kernels

- 1 clove of garlic

- 2 tbsp capers (30 g; glass; drained)

- peel and juice from 1 organic lemon

Preparation steps

1. Rinse the salmon fillet, pat dry and put it skin-side down on a baking sheet covered with baking paper, season with salt and pepper, and drizzle with 2 tablespoons of oil. Bake in a preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for 12–15 minutes.

2. In the meantime, wash the parsley and dill for the salsa, shake dry and roughly chop both. Roast walnuts in a hot pan without fat over medium heat for 3 minutes; then let cool for 5 minutes. Roughly chop the nuts and put them in a bowl. Peel the garlic. Chop garlic and capers, add both with herbs, lemon zest, and juice to the nuts. Mix everything with the remaining olive oil, salt, and pepper.

3. Take the salmon out of the oven and pull it off the baking sheet with the baking paper. Pour salsa over the salmon and sprinkle with pepper.

•         Jackfruit fricassee with pea rice

ingredients

- 250 g brown rice

- salt

- 250 g frozen peas

- 400 g jackfruit (can; drained weight)

- 1 small onion (40 g)

- 200 g mushrooms

- 3 carrots

- 2 tbsp rapeseed oil

- 25 g wholemeal spelled flour (2 tbsp)

- 400 ml vegetable broth

- 250 ml of soy cream

- pepper

- ½ organic lemon (zest and juice)

- nutmeg

- ½ bundle chervil

Preparation steps

1. Put brown rice in 500 ml of boiling salted water, stir once and let cook in a closed saucepan over low heat for 25–30 minutes until the rice has absorbed the water. Add the peas in the last 5 minutes and finish cooking. Then briefly loosen up the rice in the saucepan and let it swell for a few minutes in the closed saucepan on the switched-off the hob.

2. While the rice is cooking, rinse pieces of jackfruit, drain well and pluck into small pieces. Peel the onion and cut into fine strips. Clean the mushrooms and cut them in slices. Peel the carrots, halve lengthways and cut into slices.

3. Heat oil in a pot. Add the onion and braise for 2 minutes over medium heat. Add pieces of jackfruit and sauté for 5 minutes. Then add mushrooms and carrots and braise for 3 minutes. Dust everything with flour and pour in the vegetable stock while stirring and simmer on low heat for 10 minutes, adding a little water if necessary.

4. Then stir in the soy cream, season with salt, pepper, lemon zest and juice and freshly grated nutmeg. Heat rice over low heat. Wash chervil, shake dry and chop. Serve fricassee sprinkled with rice and chervil.

•         Dill patties with a dandelion dip

ingredients

- 150 g tender oatmeal

- 20 g dill (1 bunch)

- 1 shallot

- 1 clove of garlic

- 2½ tbsp olive oil

- 300 g small cucumber (1 small cucumber)

- 50 g gouda (1 piece; 45% fat in dry matter)

- 1 egg

- 20 g crushed flax seeds (2 tbsp)

- 90 g whole grain bread crumbs

- salt

- pepper

- ½ lemon

- 10 g dandelion (3 sheets)

- 250 g yogurt (3.5% fat)

Preparation steps

1. Put the oatmeal in a bowl, pour twice the boiling water over it, mix well, and let it swell for about 10 minutes.

2. In the meantime, wash the dill, shake dry and chop finely. Peel the shallot and garlic and chop finely. Heat 1 teaspoon of oil in a small pan. Braise shallot and garlic in it for 3 minutes over medium heat. Clean, wash, and roughly grate the cucumber. Rub Gouda.

3. Mix oatmeal with egg, linseed, herbs, cucumber, cheese, shallot, garlic, and breadcrumbs and season with salt and pepper; add breadcrumbs depending on the consistency.

4. Form the mass into 12 patties and bake one after the other. To do this, heat 1 teaspoon of oil in a pan. Add 4 patties and fry until golden on each side in 3-4 minutes over medium heat. Fry the remaining patties as well. Let the patties cook for 15 minutes in a preheated oven at 100 ° C (fan oven 80 ° C; gas: setting 1).

5. In the meantime, squeeze half the lemon, wash the dandelions, shake dry and chop. Process together with 1 tablespoon of lemon juice, yogurt, salt, and pepper into a dip. Serve the patties with the dip.

•          Rustic red potatoes

Ingredients

- 2 people

- 4 medium red potatoes

- 1 tbsp olive oil

- 1 tbsp corn oil

- 1 tbsp peppers

- 1 tbsp oregano

- 1/2 tbsp Himalayan pink salt

- 1/2 tbsp cayenne powder

- 1/2 tsp garlic powder or flakes

Preparation steps

1. First, preheat the oven to 180 °. Then take 4 red potatoes wash and dry them well and without peeling cut them into 8 or more according to the taste of each one as if they were segments. Then go to a bowl to season.

2. Inside the bowl we put all the seasonings and condiments, they can always be replaced to suit each one but with these they are hairless. Once we have all the condiments, we stir with a spoon ... The best thing is to put a hand and put everything together. Then take the cut and seasoned potatoes to a source, arranging the potatoes separately.

3. take them to medium-high oven 15 minutes on each side ... When turning them for the first time we take off with a spatula and add a splash of water until they are golden brown.

•         Broiled mussels

Ingredient

- 2 kg shell

- 1 map. cayenne pepper

- 2½ tbsp parmesan

- 2½ tbsp breadcrumbs

- 2 tbsp melted butter

- sliced lemons

Preparation steps

1. Heat the mussels in the wine and water stock to cover them until the shells open.

2. For larger mussels, remove the beards and cartilage from the middle.

3. Put the mussels back in the shells, pepper, bread, cover with grated cheese and butter.

4. Crust on a flat dish for a few minutes in the oven.

•         Salsa with Mango and Black Beans

ingredients

- 45 ml of Lime juice

- 1 tbsp Ginger, finely chopped

- 1 teaspoon honey

- 60 ml of olive oil

- 1 teaspoon salt

- ¼ tsp Pepper, freshly ground

- 480 ml Beans, black, drained and rinsed off

- 1 Mango (s), diced

- ½ Onion (s), red, cut into thin slices

- Mint, fresh, chopped

preparation

1. Mix lime juice, ginger, and honey fold in the olive oil.

2. Mix the beans, mango, and onion in a bowl. Pour salad sauce over it and fold in. Chill for an hour.

3. Add mint before serving.

•         Spiced Crab Guacamole

Ingredients

- 8 sheets of Pasta brick

- 2 pc ripe avocado

- 2 units of Tomatoes

- 1 pc of Chives

- 100 g Canned Crab Meat

- 40 g of Butter

- 1 pc of lime juice

- 1 cs chopped coriander

- Coriander to decorate

- Lima to decorate

- Salt

Preparation

1. Peel and chop the chives.

2. Grate the tomatoes.

3. Remove the skin and bones from the avocados and put the pulp in a bowl along with the chopped chives and the grated tomato.

4. Add the lime juice, coriander, and a pinch of salt and mash with a fork until obtaining a homogeneous compound. Reserve in the fridge.

5. Melt butter.

6. Preheat the oven to 180ºC.

7. Brush the sheets of brick paste with the butter and arrange them inside 8 6 cm diameter pastry rings.

8. Put in the oven at 180ºC and bake for 10 to 12 minutes, until the edges are golden.

9. Take out of the oven and remove the rings.

•         Red applesauce and beet

Ingredient

- 2 cups unpeeled apple, diced or grated

- 1 cup boneless cherries or mixed berries

- 1 cup unpeeled grated beets

- 1 tablespoon date paste

- ½ teaspoon cinnamon

- 2 tablespoons of water

Process

1. Place all the ingredients in a saucepan.

2. Take to a boil and cook until apples and beets have softened for 10-15 minutes.

3. Crush with a potato masher or process in a food processor for a smoother consistency.

4. Serve alone or use it to decorate Halloween treats.

•         Apple "Halloween" lamps

What you will need

- 6 red apples

- 1 cup peanut butter

- 1 tablespoon date paste

- ½ teaspoon of pumpkin pie spice

- 1 cup of oil-free granola

Process

1. Preheat the oven to 300-350 ° F (177 ° C).

2. Cut the top of each apple.

3. Take out the inside with a spoon or a melon. Make sure the walls are thick.

4. Carefully carve the face of the flashlight to make eyes and mouth.

5. Melt peanut butter in a saucepan until smooth and smooth.

6. In a bowl, combine melted peanut butter with date paste and pumpkin spices.

7. Fill the apples with the peanut butter mixture and replace the apple tops.

8. Bake the apples on a baking sheet for 10 minutes.

9. Place the granola in the apples and bake for another 10 minutes.

10. Serve immediately.

•         Frankenstein Avocado Toast

What you will need

- 4 slices of whole wheat bread

- 1 avocado, cut in half and seeded

- 1 tablespoon lemon juice

- ½ teaspoon garlic powder

- A pinch of sea salt

DECORATIVE INGREDIENTS

- 1 nori leaf or a dark lettuce leaf

- Black beans

- Sliced red pepper

- Mexicrema dressing

Process

1. bread in a toaster or in a toaster oven.

2. While the bread is toasted, place the avocado in a bowl.

3. Add the lemon juice, garlic powder and salt, and pestle with a fork or potato masher.

4. Trim the nori leaf or dark lettuce to form the hair.

5. Decorate the Franken toast forming the hair with the nori or the lettuce, the eyes with the black beans, the mouth with the sliced pepper, and the frame of the face with the dressing.

•         Almond butter toast with sweet potatoes and blueberries

What you will need

- 1 sweet potato, sliced half a centimeter thick

- ¼ cup almond butter

- ½ cup blueberries

Process

1. Preheat the oven to 350-360 ° F (177 ° C).

2. Place the sweet potato slices on baking paper. Bake until soft, approximately 20 minutes. (You can also cook them in a toaster, but you would need to activate it at high temperature for three or four cycles).

3. Serve hot, coat with peanut butter and cranberries. Store any leftover sweet potato slices, without dressings, in an airtight container inside the refrigerator for a week. Reheat them in a toaster or in a toaster oven and cover them as instructed.

•         Chile with “cheese” and sauce

What you will need

"CHEESE" UNTABLE

- 1 cup raw cashews

- 2 red peppers, roasted, with the peel and seeds removed

- ¼ cup fresh lemon juice

- 3 tablespoons nutritional yeast

- 1 teaspoon salt

- ½ teaspoon red pepper in crushed flakes, or to taste

SAUCE

- 1 ½ cups diced tomato

- ½ cup diced bell pepper

- ¼ finely sliced red onion

- ½ teaspoon grated garlic

- 1 tablespoon fresh lemon juice

- 1 tablespoon chopped fresh cilantro

- 1 teaspoon jalapeño, seeded and chopped

- Salt and fresh ground pepper

Process

"CHEESE" UNTABLE

- In a high power blender, mix all ingredients with 2 tablespoons of water and process everything until smooth.

SAUCE

- In a medium bowl, combine all the ingredients on the list until jalapeño. Season everything with salt and pepper to taste.

•         Zucchini rainbow rolls

What you will need

- 1 zucchini

- 2 teaspoons hummus

- ¼ cup sprouts of clover, alfalfa, mung beans or sunflower

- 3 ounces (85 grams) of the firm or extra-firm tofu, sliced

- ¼ cup slices of multicolored pepper (red, yellow, orange or green)

- 3 or 4 mushrooms, sliced

- ⅛ to ¼ teaspoon ground cumin

- ⅛ to ¼ teaspoon cayenne pepper

- 1 tablespoon nutritional yeast flakes

Process

1. Cut the zucchini lengthwise into long thin slices with a mandolin or a sharp knife.

2. Lay the hummus on the slices of zucchini.

3. Place some sprouts and slices of tofu, pepper, and mushrooms on one end of each zucchini slice.

4. Sprinkle with cumin, cayenne, and nutritional yeast.

•         Showy avocado toast

What you will need

- 2 slices of bread

- 1 avocado, sliced

- ½ lemon juice

- 2 tablespoons pumpkin seeds

- 1 pinch red pepper flakes

- 1 pinch smoked paprika

- 1 pinch of sesame seeds

- 1 pinch of salt

- 1 pinch of black pepper

Process

1. Toast the bread.

2. Place the avocado slices on the toast.

3. Sprinkle the lemon juice over the avocado.

4. Sprinkle pumpkin seeds, red pepper flakes, sesame seeds, salt and black pepper on top, to taste.

•         Pumpkin and oatmeal bars

What you will need

- 3 cups thick oatmeal

- 1 cup seedless dates

- ½ cup of boiling water

- 2 teaspoons pumpkin pie spice

- 1 tablespoon ground flaxseed or chia seeds

- ¼ cup small sliced nuts (optional)

- ¼ cup of vegetable milk

- 1 cup mashed pumpkin

Process

1. Preheat the oven to 350 degrees F.

2. Chop the dates into small pieces, place them in a bowl, and pour the hot water over them. Let stand for 10 minutes.

3. Add the dry ingredients to a bowl and mix well.

4. Add dates with water, squash, and vegetable milk to dry ingredients, and mix well.

5. Cover a square baking sheet with baking paper, then firmly press the mixture into the pan.

6. Bake for 15-20 minutes.

7. Let the mixture cool completely in the container before cutting it into 16 squares or 8 large bars.

8. Store in the refrigerator for up to 7 days.

•         Oatmeal and Apple Cookies

What you will need

- 2 cups gluten-free oatmeal

- 2 cups applesauce

- ½ cup raisins

- 1½ tablespoons chia seeds

- 2 teaspoons cinnamon

Process

1. Preheat to 350 ° F (177 ° C) in the oven.

2. In a medium bowl, put all 5 ingredients and stir until combined. Let stand during the heating of the oven for 10 minutes.

3. Serve big spoonfuls of the mixture (covered in baking paper) on the cookie sheet. Gently flatten and spread the mixture to the size and shape you want with the back of the spoon. Bake for about 25 minutes.

4. After removal from the oven, move the cookies to the rack to cool.

5. Don't try to eat them once!

CHAPTER TEN

Dessert Recipes

•         Spelled waffles with cherry sauce

ingredients

- 800 g cherries (fresh or from the glass)

- 1 organic lemon

- 1 tbsp food starch

- 75 g sugar

- ground cinnamon

- 150 ml dry red wine

- 250 ml cherry juice

- 3 eggs

- 250 g wholemeal spelled flour

- 1 map. baking powder

- 250 g buttermilk

- 3 tbsp sunflower oil

- salt

- 1 tsp yogurt butter

- powdered sugar at will

Preparation steps

1. Wash and stone fresh cherries for the compote; Drain the cherries from the glass.

2. Wash the lemon with hot water, grate the peel, squeeze out the juice and stir the starch with water. Bring 25 g sugar with cinnamon, lemon juice, red wine, and cherry juice to a boil in a saucepan. Simmer on medium heat for about 5 minutes. Stir in cornstarch and let the sauce thicken. Add the cherries and lemon zest and let cool in a bowl.

3. Separate the eggs for the waffles and stir the egg yolks with the remaining sugar until creamy. Mix the flour with the baking powder, alternating with buttermilk and oil, stir into the egg yolk mixture. Beat the egg whites with a pinch of salt and fold in.

4. Heat up the waffle iron. Grease with yogurt butter, add 2 tablespoons of batter. Bake golden brown waffles one after the other. Dust the waffles with icing sugar and serve with cherries.

•         Strawberry cream cake

ingredients

- 260 g wholemeal emmer or spelled flour

- 150 g coconut sugar

- 1 egg

- 150 g cold butter

- 5 sheets white gelatin

- 600 g strawberries

- 1 tbsp lemon juice

- 250 g mascarpone

- 250 g low-fat quark

- 200 ml whipped cream

- 20 g cornstarch (1 tbsp)

- 250 ml strawberry juice or red currant juice

Preparation steps

1. Mix 250 g of flour with 50 g of coconut blossom sugar and pile on the worktop. Push a well in by hand, whisk in the egg, and spread butter in pieces around the dough. Chop all ingredients with a knife so that crumbs are formed, quickly process into a dough, and put in cling film and put in the fridge for 30 minutes.

2. Line the bottom of a springform pan with baking paper. Roll out the dough slightly larger than the springform tin (26 cm in diameter) on a work surface dusted with remaining flour and line the bottom with it. Bake in a preheated oven at 200 ° C (fan oven 180 ° C; gas: setting 3) for about 15–20 minutes, remove and let cool.

3. Soak the gelatine in cold water. Clean and wash strawberries, cut 1/3 of them into slices, halve 1/3 and puree 1/3 with 50 g coconut blossom sugar and lemon juice. Push the puree through a hair strainer and mix with the mascarpone, low-fat curd cheese, and the remaining coconut blossom sugar. Whip the cream until stiff and carefully fold into the strawberry mascarpone mixture. Heat the soaked gelatin in a saucepan and add 2 tablespoons of the mascarpone cream, stir and stir into the rest of the mascarpone cream.

4. Line up the strawberry slices on the edge of the springform pan (set aside 8 slices for decoration) and place the strawberry halves on the ground with the cut side down. Spread the mascarpone cream over the strawberries, smooth out and leave in the fridge for 1-2 hours.

5. Arrange the remaining strawberry slices in a circle in the middle of the cake. Mix the starch with a little strawberry juice. Bring the rest of the strawberry juice to a boil in a saucepan and stir in the starch mixture. Let it cook for about 1/2 minute, then pour the icing evenly onto the cake. Chill again for at least 1 hour. Remove from the springform pan and serve cut into pieces.

•         Brownie cheesecake

ingredients

- 100 g dark chocolate (70% cocoa content)

- 125 g room temperature butter

- 100 g raw cane sugar

- 3 eggs

- 300 g quark (20% fat)

- 125 g spelled flour type 1050

- ½ packet baking powder

- ½ tsp vanilla powder

- 1 pinch salt

Preparation steps

1. For the chocolate mass, roughly chop the chocolate over a hot, non-boiling water bath. Then let it cool down a bit.

2. In a bowl, stir the butter with the raw cane sugar until creamy. Mix in the eggs and the curd. Mix the flour with the baking powder, vanilla, and salt and stir the flour mixture into the dough. Divide the dough and stir in the chocolate under half.

3. Fill the dough alternately in 3-4 layers in the baking mold and carefully marble with a fork. Bake in a preheated oven at 180 ° C (fan oven 160 ° C; gas: levels 2–3) for 30 minutes. Take out and let cool on a wire rack. Cut into pieces to serve.

•         Fruit cake without sugar

ingredients

- 400 g dried fig

- 400 g dried fruit e.g. b. plums, apricot, raisins

- 400 g nuts z. b. hazelnuts, almonds, walnuts

- 5 eggs

- 125 g butter

- 200 g spelled flour type 1050

- 1 tbsp cinnamon

- 1 map. clove peeled

Preparation steps

1. Roughly chop the figs, dried fruits and nuts. Separate the eggs and beat the egg whites until stiff. Beat the butter until fluffy, then add the egg yolks and flour and make a smooth dough. Knead in fruits, nuts and spices. Carefully fold in the protein.

2. Fill the dough into a baking tin lined with baking paper, smooth out and bake in the oven at 175 ° C (fan oven 150 ° C; gas: level 2) for about 1 hour. Perform a stick test.

3. Take the cake out of the oven and let it cool.

•         Chocolate fruit cake

ingredients

- 300 g prunes

- 300 g dried fig

- 200 g baked fruit

- 200 g almond kernels

- 150 g hazelnuts

- 5 eggs

- 125 g butter

- 1 tbsp honey

- 200 g spelled flour

- 1 pinch ground carnation

- ½ tsp ground ginger

- 1 tbsp cinnamon

- 100 g dark chocolate

- 20 g coconut oil

Preparation steps

1. Roughly chop plums, figs and baked fruit. Chop nuts with a knife or briefly put them in a Blitzhacker. Separate eggs, beat egg whites with a hand mixer to firm snow. Whisk the butter and honey until fluffy, then add the egg yolk and flour and stir to a smooth dough. Knead the fruits, nuts and spices under the dough and carefully fold in the egg whites.

2. Line a baking tin with baking paper and pour in the dough. Bake in a preheated oven at 175 ° C (fan oven: 150 ° C; gas: speed 2) for about 60 minutes.

3. Take the cake out of the oven and let it cool. Meanwhile chop the chocolate and melt together with coconut oil over a hot water bath. Warp the cake with the chocolate.

•         Avocado chocolate mousse

ingredients

- 2 ripe avocados

- 2 tbsp coconut milk

- 40 g cocoa powder

- 40 ml of honey

- ½ tsp vanilla powder

- ½ tsp chia seeds (ground)

- 12 raspberries

- 1 tsp grated coconut

Preparation steps

1. Halve the avocados, stone them and spoon them into a blender.

2. Add coconut milk, cocoa powder, honey, vanilla powder and ground chia seeds.

3. Puree to a creamy mass.

4. Chill at least 30 minutes or overnight before serving. Pick out the raspberries, wash, and pat dry. Garnish the avocado and chocolate mousse with raspberries and coconut flakes.

•         Avocado mint ice cream with chocolate

ingredients

- 400 ml coconut milk (can)

- 3 ripe avocados

- 10 g mint (0.5 bunch)

- 2 tbsp lemon juice

- 50 g agave syrup

- 100 g chocolate drops made from dark chocolate (cocoa content at least 70%)

Preparation steps

1. Open the coconut milk and spoon out the solid part at the top - do not shake the can beforehand - and place it in a large bowl. Whisk the firm coconut milk with a hand mixer and then pour it into a cake or baking dish.

2. Halve the avocados, remove the stones, remove the pulp, and put in a blender. Wash mint, shake dry, and pluck leaves. Puree the avocado pulp with lemon juice, agave syrup, and mint to a creamy and smooth mass.

3. Pour the avocado mixture onto the frothy coconut cream, sprinkle with chocolate drops and mix the mixture carefully but evenly. The surface of the mass should be relatively smooth.

4. Place cling film on the ice cream mass and press down lightly so that there is no air between the film and the ice cream mass. Place the ice in the freezer for at least 2 hours.

5. Let it thaw briefly and enjoy.

•         Cottage cheese with plums

ingredients

- 700 g potatoes

- 6 plums

- 45 g butter (3 tbsp)

- 30 g honey (2 tbsp)

- 2 pinch cinnamon

- 250 g quark (20% fat in dry matter)

- 50 g coconut sugar

- 30 g raisins (2 tbsp)

- 150 g spelled flour type 1050

- 1 egg

- 1 pinch cardamom powder

- 1 pinch clove powder

Preparation steps

1. For the quark legs, peel, wash, chop the potatoes and cook gently in boiling water in about 15 minutes over medium heat. Then pour off and let cool for 10 minutes.

2. In the meantime, wash the plums, cut them in half, remove the stones, cut the plums into slices. Heat 1 tablespoon of butter in a small saucepan. Add the plums and braise for 3 minutes over medium heat. Add honey and let it caramelize for 5 minutes. Season with a pinch of cinnamon.

3. Press potatoes through a potato press into a bowl. Add the curd, sugar, raisins, flour, egg and spices to the potatoes and knead everything into a smooth dough; if it is too moist, add some flour. Form 18 small cookies out of the dough.

4. Fry the quark balls in succession. Heat 1 teaspoon butter in a pan. Add 4-5 dough piles and bake until golden on each side in about 3-4 minutes over medium heat; Use up the remaining dough as well. Arrange the quark drumstick with the plums.

•         Coconut cream cake with the chocolate base

ingredients

- 2nd eggs

- 1 pinch salt

- 80 g agave syrup

- 125 g butter

- 220 g wheat flour type 1050 or spelled flour 1050

- ½ packet baking powder

- 30 g cocoa powder (heavily oiled)

- 1 packet custard powder

- 400 ml coconut milk (9% fat)

- 30 g coconut sugar

- 40 g coconut flakes

- 4 sheets gelatin

- 150 ml whipped cream

- 100 g dark chocolate

- 20 g coconut oil

Preparation steps

1. Separate eggs and beat egg whites with salt to egg whites. Stir agave syrup with butter and egg yolk until frothy. Mix the flour, baking powder and cocoa and sieve to the egg yolk foam, then process to a smooth dough and fold in the egg whites very carefully.

2. Line or grease the springform pan with baking parchment. Add the dough, smooth out and bake at 180 ° C (convection 160 ° C; gas: level 2) for about 25-30 minutes (make a stick test). Then let the cake cool in the mold.

3. In the meantime, stir the pudding powder with 5–6 tablespoons of coconut milk until smooth. Put the remaining coconut milk, coconut blossom sugar and 30 g coconut flakes in a saucepan and bring to the boil. Stir in the mixed pudding powder and bring to the boil while stirring and then let it cool.

4. Soak the gelatine in cold water. Whip 100 ml of cream until stiff. Warm the remaining cream in a saucepan slightly and dissolve the well-expressed gelatin in it. Stir in 4 tablespoons of the coconut cream and then add to the rest of the coconut cream. Add the cream and smooth the cream on the chocolate base. Chill for at least 1 hour.

5. Roughly chop the dark chocolate and melt with the coconut oil over the water bath, let cool slightly. In the meantime carefully remove the cake from the mold. Cover the cake with the chocolate icing. Sprinkle with remaining coconut flakes and let it set. Serve cut into pieces.

•         Zucchini mint popsicles

ingredients

- 2 zucchini

- 10 g ginger (1 piece)

- 30 g coconut blossom sugar (3 tbsp )

- 5 g mint (1 handful)

- 50 ml of lemon juice

- 2 tbsp honey

Preparation steps

1. Clean, wash and finely grate zucchini. Peel and finely grate the ginger.

2. Mix zucchini with coconut blossom sugar and ginger. Wash the mint leaves, shake dry, mix with the zucchini mixture, and spread over 8 ice cream molds.

3. Mix lemon juice with 450 ml of water and honey. Fill in ice molds and let freeze for about 1 hour. Then insert wooden sticks and let them freeze for another 3 hours. Remove from the molds to serve.

•         Currant Skyr Popsicles

ingredients

- 250 g red currants

- 1 organic lemon (zest)

- 3 tbsp maple syrup

- 200 g skyr

- 100 g greek yogurt

- 100 g whipped cream

Preparation steps

1. Pluck currants from the panicles, wash and finely puree together with the lemon zest and 2 tbsp maple syrup. Spread the mixture through a fine sieve into a bowl.

2. Mix the Skyr with yogurt in another bowl. Add 1⁄3 of it to the current puree and stir.

3. Stir the rest of the maple syrup into the rest of the Skyr yogurt mixture. Whip the cream until stiff and spread half over each of the two masses and fold in carefully.

4. Fill the mixture alternately in 6 ice cream molds and stir gently with a spoon. Freeze for about 1 hour. Then insert wooden sticks and let them freeze for another 3 hours.

5. To serve, remove ice from the molds and serve as desired on a chilled slate plate.

•         Pineapple popsicles

ingredients

- 600 g fresh pineapple pulp

- 100 g raspberries

- 200 g coconut cream (without sugar)

- 50 g rice syrup

- 1 lime (juice)

Preparation steps

1. Cut the pineapple pulp into pieces, put 100 g aside. Wash the raspberries carefully and pat them dry.

2. Mix coconut cream with rice syrup. Put the pineapple together with the coconut cream and the lime juice in a blender and mash finely.

3. Fill the mixture into 8 ice cream molds, add 4-5 raspberries each and let freeze for about 1 hour. Then insert wooden sticks and let it freeze for another 3 hours. To serve, remove ice from the molds and arrange with the pineapple pieces set aside.

•         Coconut and chocolate ice cream with chia seeds

ingredients

- 400 ml of coconut milk

- 4 tbsp maple syrup

- 15 g cocoa powder (2 tbsp; heavily oiled)

- 2 bags chai tea

- 12 g white chia seeds (2 tbsp)

- 250 g soy yogurt

- 30 g dark chocolate (at least 70% cocoa)

Preparation steps

1. Put coconut milk in a saucepan. Add maple syrup and cocoa powder and heat, but do not bring to the boil. Hang the tea bag in, cover, remove from the heat, and let steep for 30 minutes. Then take out the tea bag, squeezing out the liquid. Mix in 1 1⁄2 tbsp chia seeds and yogurt.

2. Fill the mass in 8 ice molds and let freeze for about 1 hour. Then insert wooden sticks and let them freeze for another 3 hours.

3. Chop the chocolate and melt over a warm water bath. Remove the ice cream from the molds and decorate with the chocolate and the remaining chia seeds.

•         Cheesecake mousse with raspberries

INGREDIENTS

- 1 cup light lemonade filling

- 1 can 8 oz cream cheese at room temperature

- 3/4 cup SPLENDA no-calorie sweetener pellets

- 1 tbsp. at t. of lemon zest

- 1 tbsp. at t. vanilla extract

- 1 cup fresh or frozen raspberries

PREPARATION

1. Beat the cream cheese until it is sparkling; add 1/2 cup SPLENDA® Granules and mix until melted. Stir in lemon zest and vanilla.

2. Reserve some raspberries for decoration. Crush the rest of the raspberries with a fork and mix them with 1/4 cup SPLENDA pellets until they are melted.

3. Lightly add the lump and cheese filling, and then gently but quickly add crushed raspberries. Share this mousse in 6 ramekins with a spoon and keep in the refrigerator until tasting.

4. Garnish mousses with reserved raspberries and garnish with fresh mint before serving.

•         Chocolate chip cookies

Ingredients:

- 2 cups of Flour (280 grams)

- 2 units of Eggs

- 1 Cup of Chocolate chips

- 1 cup of sugar (200 grams)

- 1 cup of Butter (225 grams)

- 1 teaspoon of baking powder

preparation steps

1. Take a bowl and mix the butter and sugar well to start making the homemade cookies.

2. Then add the eggs and continue beating. Once integrated, add the flour previously sifted with the baking powder and mix until obtaining a homogeneous mass.

3. Finally, add the chocolate chips and mix them into the dough with a spoon, spatula, or your hands. You can let the dough rest in the fridge for 20 minutes and knead it again for 3 minutes when removing it. In this way, it will acquire greater consistency.

4. Shape your cookies and place them on the cookie sheet, with some separation. Bake the chocolate chip cookies for 20 minutes and voila!

•         Black Bean Brownies

Ingredients

- Oil spray

- fifteen ounces of Black beans (1 can) or 1¾ cup black beans cooked, cold

- 3Big eggs

- 3spooneed the Canola oil

- one teaspoon of Vanilla essence

- ½Cup of Compacted brown sugar

- ⅓Cup of Cocoa powder

- ½Cup of Chocolate, Peanut Butter, Peanuts, Butterscotch Sprinkles, Crushed Nuts optional

Instructions

1. Preheat oven to 350 ° F. Spray 9-inch square baking pan with cooking spray.

2. Rinse and drain the beans in a strainer.

3. In a large bowl, beat the eggs, oil, and vanilla with a fork. Add the beans and mash them with a fork until well crushed (this can take 5 minutes or more). Add the sugar and cocoa. Mix with a rubber spatula until well mixed. If you are going to use the sprinkles or nuts, add them now.

4. Empty the dough into the baking pan. Bake until a knife is inserted into the center of the brownies and comes out clean, 25 to 30 minutes. Let cool completely. Cut into 16 squares.

•         Blueberry vanilla crumble

Ingredients

Filling

- 3/4 cup granulated sugar

- 1/4 cup cornstarch

- 1/2 teaspoon kosher salt

- 2 pounds of blueberries (6 cups)

- 1 tablespoon of fresh lemon juice (from 1/2 lemon)

Roof

- tablespoons unsalted butter, room temperature

- 1/4 cup brown sugar

- 1 cup of raw, spooned and leveled wheat flour

- 1/2 teaspoon kosher salt

- Vanilla ice cream, to serve (optional)

Instructions

1. The filling: Preheat the oven to 375 degrees. In a large bowl, combine granulated sugar, cornstarch and salt. Fold in blueberries and lemon juice until well covered. Transfer to an 8-inch square baking sheet.

2. Topping: In the bowl of a standing mixer equipped with the paddle attachment, beat the butter and brown sugar at medium speed until light and fluffy. Add flour and salt; using your hands, mix until large pieces form. Spread evenly over the filling.

3. Bake until the center is bubbling, 55 minutes to 1 hour, tending loosely with aluminum foil after 30 minutes. Allow to cool at least 30 minutes before serving, with vanilla ice cream, if desired.

•         Mango sorbet

Ingredients:

- large frozen mangoes (peeled and pitted)

- 1 cup of milk tea

- 1 can of cream

- 1 can of condensed milk

Preparation mode:

- Put the mango and milk in a blender.

- Beat everything for 5 minutes.

- Then add the cream and condensed milk, mix with the help of a spoon.

- Beat for another 3 minutes.

- Pour this mixture into a pot and place in the freezer or freezer.

- Leave for 3 hours.

- After that time, pour the contents into the mixer.

- Beat everything for 10 minutes at high speed.

- Pour into a pot with a lid and place in the freezer or freezer for another 4 hours.

- Serve immediately.

•         Lemon Curd

Ingredients

- to 8 lemons (zest of the glaze + 3 dl of juice)

- 575 powdered sugar

- 5 large eggs

- 225 g of butter in pieces

Preparation

1. In a bowl that can be heated in a double boiler, place the butter, sugar, and lemon zest.

2. Place in a pan with hot water. Stir the mixture until the butter has melted and the sugar has dissolved.

3. Remove from water.

4. Beat the eggs lightly. Pass them through a sieve and add to the lemon mixture. Bring the mixture to a simmer, in a small saucepan, stirring constantly and slowly until it thickens, without ever letting it boil.

5. Pour into the jars, place a waxed paper discover the opening, and store in the refrigerator, where it can be kept for about two months.

•          Creamy Peach ice pops

Ingredients

- 500 g fresh, ripe peaches

- 3 egg yolks

- 300 ml milk

- 300 ml whipped cream

- 100 g of sugar

Preparation:

CONCLUSION

E veryone knows that one of the secrets of healthy eating is to invest in the consumption of marine foods. Salmon, for example, is a fish well known for its benefits. Source of selenium, magnesium, vitamin A and vitamin D, its meat provides a diet rich in "good fats" and has anti-inflammatory action in the body.

Herring, tuna, dorado, trout, sardines and several other types of fish also have their own benefits. Not to mention shrimp, mussels, octopuses, squid and lobsters! There are so many healthy and super delicious alternatives that it is impossible to choose. What we have left is to enjoy all this mixture of food!

Table of Contents

INTRODUCTION

CHAPTER ONE

Pescatarian Diet

The benefits and harms ofPescetarianism

What foods are included in the pescatarian diet?

What do pescatarians eat?

Pescetarianism: 14 days menu meal plan

Are pescatarians healthy?

CHAPTER TWO

How to Become Pescatarian

1.Getting Started

2.How to change your diet

3.How to buy fish and seafood

4.How to balance your diet

CHAPTER THREE

How to lose weight for a pescatarian

How to lose weight? How to plan a diet for weight loss for a pescatarian?

Comparison of Pescetarianism and Vegetarian Diets

CHAPTER FOUR

Breakfast Recipes

•Ginger and Berry Smoothie

•Avocado toast

•Avocado toast and omelet

•Peaches and cream overnight oats

•Scrambled Eggs With Smoked Salmon

•Mexican Shakshuka with Pepitas

•Chocolate cherry granola

•Mango coconut oatmeal

•Caprese egg muffin cups

•Crispbread with egg and avocado spread

•Banana and pineapple smoothie with passion fruit

•Ricotta pancakes with apricots

•Blueberry Cashew Curd

•Cheese mini frittata

•Whole grain bread with avocado cream cheese and smoked salmon

•Avocado stuffed with cottage cheese and rye bread

•Breakfast quinoa

•Apple cinnamon quinoa

•Pea pancakes with avocado puree

•Volumey cottage cheese spread on wholemeal bread

•Fruit quark

•Pea protein sandwich

•Cottage cheese and plums

•Hearty fruit salad with yogurt

•Zucchini Omelet with herbs

•Cocktail bowl with mango, nuts and Greek yogurt

•Vegan pasta with black beans and walnuts

•Avocado with cottage cheese on crispbread

•Small pancakes with ricotta, egg and ham

•Salmon scrambled eggs

CHAPTER FIVE

Soup And Salads

•Shrimp Ginger Soup

•Spinach soup

•Asian cobb salad

•Roasted carrot cream with apple, curry and coconut milk

•Scandinavian flavor: Fish soup

•Roasted tomato and basil soup

•Tomato fennel salad

•Wheat Berry Pepper Salad

•Citrus Caprese Salad

•Italian noodles and bean stew

•Cold vegetable cream soup

•Watermelon and tomato soup with parmesan

•Green smoothie bowl egg

•Moroccan vegetable soup with chickpeas

•Cold beet soup with egg

•Ramen noodle soup

•Green vegetable soup with yogurt

•Carrot soup with mango

•Purple Carrot Cream Soup with Walnuts

•Parsnip cream soup with croutons

•Soup with Shrimp

•Cauliflower soup with a mackerel fillet

•Arugula cream soup with parmesan

•Cold melon and tomato soup with yogurt and basil

•tomato soup with roasted buckwheat

•Chestnut soup with pear and nut topping

•Potato mince soup with mushrooms

•Cold tomato and melon soup

•Lentil curry soup with sheep's cheese

•Carrots – creamsoup

•Nopal Soup

•Matzo Ball Soup

•Vegetable broth without sodium

•Comforting noodle and chickpea soup

•Soup loaded with miso noodles.

•Bone” mineral broth and vegetables

•Noodle soup with broccoli and ginger

CHAPTER SIX

Vegetarian Main

•A slow pot of curry

•Marinated tofu salad

•Sweet potato nachos

•Lasagne with zucchini

•Loaded Vegetables Quesadillas

•Spicy Tempeh Stir-Fry

•Ricotta pancakes with apricots

•Summer zoodle salad

•Greek vegetables with feta

•Pancake skewers with fruits

•Pizza toasts with tomatoes, olives and mozzarella

•Baked potatoes with broccoli

•Pointed cabbage in soy cream

•Sweet potato toasts

•Soy vegetable curry

•Potato Pancake Salad Bowl

•Onion pilaf with fried eggs

•Colorful potato salad

•Stuffed peppers with rice and chickpeas

•Lentils with potatoes and tomato salsa

•Sweet potato salad

•Carrot risotto

•Eggplants with pomegranate seeds

•Vegetable Buckwheat Bowl with Asparagus Skewers

•Vegetable sushi with nori algae

•Vegetable carpaccio with lime vinaigrette

•Vegetable tart with almonds

•Vegetable ragout with green beans and young peas

•Sweet and sour Asian vegetables with coriander and peanuts

•Spinach and mango vegetables

CHAPTER SEVEN

Beans and Legumes Mains

•Bean salad with roasted sweet potato

•Soft wax eggs on savoy bean vegetables

•Kidney bean pot with parmesan thalers

•lemon chicken

•Fish and zucchini bake with cherry tomatoes

•Lentils quesadillas

•Succotash

•Pumpkin Garam Masala

•Spicy Tomato Chickpeas

•Traditional falafel

•Pasta with lentil bolognese

•Bread cake with cucumber and radishes

•Potato salad with asparagus, radishes and peas

•Potato and legume salad

•Pasta with pea and walnut pesto

•Tuscan soup of chard and white beans

•Whole grain bread with omelet and baked beans

•Baguette with bratwurst and bean vegetables

CHAPTER EIGHT

Fish and Seafood Mains

•Chocolate chip cookies

•Lobster cobb salad

•coconut shrimp curry

•Mason Jar sushi salad

•Pistachio-Crusted Salmon

•Thai mussels

•Shrimp and pesto grilled pizza

•Fiery salmon skewers

•Orange salmon with nut rice

•Cod on broccoli and pea puree

•Steamed fish fillet on a vegetable bed

•Radish and shrimp pan on celery root

•Thai crab meat salad

•Crispy fish with tomato and bread salad

•Pancakes stuffed with salmon

•fish burger

CHAPTER NINE

Snack and Sides

•Pancake skewers with fruits

•Tomato and zucchini salad with feta

•Blueberry and coconut rolls

•Brain food cookies

•Chocolate granola bars

•Vanilla energy balls with coconut shell

•Wake-up energy balls

•Kale avocado and chilli dip with keto crackers

•Grilled eggplant rolls with walnut and feta filling

•Vegan Raw Meatballs

•Keto bowl with mushrooms and Chinese cabbage

•Spaghetti with pumpkin and spinach and goat's cream cheese sauce

•Salad boat with chickpeas and zaziki

•Stuffed peppers with quinoa, ricotta and herbs

•Salmon with herb and walnut salsa

•Jackfruit fricassee with pea rice

•Dill patties with a dandelion dip

•Rustic red potatoes

•Broiled mussels

•Salsa with Mango and Black Beans

•Spiced Crab Guacamole

•Red applesauce and beet

•Apple "Halloween" lamps

•Frankenstein Avocado Toast

•Almond butter toast with sweet potatoes and blueberries

•Chile with “cheese” and sauce

•Zucchini rainbow rolls

•Showy avocado toast

•Pumpkin and oatmeal bars

•Oatmeal and Apple Cookies

CHAPTER TEN

Dessert Recipes

•Spelled waffles with cherry sauce

•Strawberry cream cake

•Brownie cheesecake

•Fruit cake without sugar

•Chocolate fruit cake

•Avocado chocolate mousse

•Avocado mint ice cream with chocolate

•Cottage cheese with plums

•Coconut cream cake with the chocolate base

•Zucchini mint popsicles

•Currant Skyr Popsicles

•Pineapple popsicles

•Coconut and chocolate ice cream with chia seeds

•Cheesecake mousse with raspberries

•Chocolate chip cookies

•Black Bean Brownies

•Blueberry vanilla crumble

•Mango sorbet

•Lemon Curd

•Creamy Peach ice pops

CONCLUSION