The grain ingredients, one kind of grain or several, should be soaked overnight or else used as whole grains sprouted for about three days.
1-2 Tbsp. Oat, wheat or rye flakes or barley kernels or whole grains 1 Tbsp. Mixed nuts (almonds, walnuts, Brazil nuts, hazels, cashews) 1Tbsp. wheatgerm (optional) 1 Tbsp Orange Juice (optional) 1 Grated apple 1 Tbsp. Raisins 1 Tbsp. Mixed nuts and seeds (almonds, walnuts, Brazil nuts, hazelnuts, sunflower seeds, pumpkin seeds) 1 tsp. Chia seeds 1/2 Cup Yoghurt (Goat's / Sheep's) 1 tsp. honey or carob or molasses 1 tsp. Ceylon Cinnamon or allspice Put the cereal flakes or kernels and the mixed nuts in half a cupful of water to soak overnight. Add 1 tsp of lemon juice to the oats and nuts. This will help to reduce the phytic acid in the oats and nuts. Soak the raisins in the minimum of water in another cup. In the morning put the soaked cereals in a bowl with the yoghurt and add the raisins with their soak water. Grate the apple and mix it with the orange juice. Add the apple to the cereals and remaining ingredients. Top with a teaspoon of honey, spices, nuts and wheatgerm if desired. Muesli Variations Grainless Muesli Use two tablespoons sunflower or sunflower and pumpkin seeds instead of the cereals, and soak overnight in the same way. Dairyless Muesli Use Coconut Yoghurt instead of goat's/ sheep's yoghurt. Sprinkles Instead of wheatgerm, or as well, try adding some sesame seeds, dried coconut, cacao nibs, bee pollen, goji berries, dried blueberries, ground flaxseeds. No more than a teaspoon each. For the daring, you could add a half to one teaspoon of maca or ashwagandha powder.
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Healthy and delicious protein-packed Quinoa-Red Lentil Wraps that are easy to make, budget-friendly and gluten-free! Perfect to prepare a nutritious meal!
PREP TIME 10 minutes minutes COOK TIME 15 minutes minutes Soaking Time 2hours TOTAL TIME 2hours 25 minutes Servings 4 Ingredients
Nutritional Information - Per Serving Calories 178kcal | Carbohydrates 30g | Protein 10g | Fat 3g | Sodium 297mg | Fiber 5g | Vitamin A 1IU | Vitamin C 1mg | Calcium 22mg | Iron 3mg2-Ingredient Quinoa-Red Lentil Wraps (Tortillas) Recipe Compliments: https://plantbaes.com/2-ingredient-quinoa-red-lentil-wraps/ 28/1/2024 0 Comments red kidney bean curryIngredients
1 tbsp vegetable oil 1 onion, finely chopped 2 garlic cloves, finely chopped thumb-sized piece of ginger, peeled and finely chopped 1 small pack coriander, stalks finely chopped, leaves roughly shredded 1 tsp ground cumin 1 tsp ground paprika 2 tsp garam masala 400g can chopped tomatoes 400g can kidney beans, in water Cooked basmati rice, to serve Method Step 1. Heat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant. Step 2. Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil. Step 3. Turn down the heat and simmer for 15 mins until the curry is nice and thick. Season to taste, then serve with the basmati rice and the coriander leaves. 27/1/2024 0 Comments healthy blueberry pancakesPREP TIME 10 minutes COOK TIME 15 minutes TOTAL TIME 25 minutes
Ingredients
For cooking:
Instructions
NotesWhite whole wheat flour can be used, but you could substitute whole wheat flour or use a mix of all-purpose flour and whole wheat flour. You can use any milk of choice. Make these dairy-free with a milk substitute. You can make them vegan by also substituting two flax eggs for the eggs in the recipe. Leftover pancakes can be stored, covered, in the fridge for up to 5 days. Pancakes also freeze great! Let them cool completely, then place in a freezer-safe zip top plastic bag — that’s labelled! — and freeze for up to 6 months. Topping ideas: Maple syrup, butter, extra blueberries, strawberries or raspberries, sliced bananas, spread of Nutella, honey and cinnamon, drizzle of chocolate sauce, apple sauce. 11/1/2024 0 Comments protein powder1/2 Cup Sunflower Seeds
1/2 Cup Pumpkin Seeds 1/2 Cup Flaxseeds 1/2 Cup Hemp Seeds Blend and Use ! Enjoy. :) prep time: 3 minutes mins cook time: 17 minutes mins total time: 20 minutes
ingredients
Nutrition: Calories: 119kcal | Carbohydrates: 10g | Protein: 4g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 9mg | Sodium: 150mg | Potassium: 118mg | Fiber: 1g | Sugar: 8g | Vitamin A: 1452IU | Vitamin C: 1mg | Calcium: 21mg | Iron: 1mg Recipe Compliments: https://hungryhappens.net/flourless-pumpkin-chocolate-chip-muffins-one-bowl/#recipe 11/1/2024 0 Comments Healthy Tuna saladThis recipe for Healthy Tuna Salad is lightened up by using Greek yogurt instead of mayonnaise; it has less calories and less fat, but is still so flavorful Prep Time 15 minutes minutes Total Time 15 minutes minutes Servings 4 servings Ingredients
11/1/2024 0 Comments zucchini stir-fry with tofuThis zucchini stir fry is made with carrots, bell peppers, tofu, and Asian-inspired seasonings. Easy, healthy, and great for meal prep! Option to make a non-vegan version and serve with shrimp or chicken, instead.
Prep Time 15 minutes minutes Cook Time 25 minutes minutes Total Time 40 minutes minutes Servings 4 Ingredients
Sauce:
*RECIPE MODIFICATIONS & SWAPS:
Recipe Compliments: https://www.walderwellness.com/zucchini-stir-fry/ 8/1/2024 0 Comments Meatless bolognese sauceTotal Time: 55 minutes Yield: 8 servings 1x ingredients
For The Crumbles
NOTES: Refrigerator: Leftovers can be kept in an airtight container and stored in the refrigerator for up to 7 days. Freezer: Vegan Bolognese can be frozen for up to 2 months. Let It Cook: The longer the sauce cooks down the richer and thicker it will get. And, that’s what you want. You can omit the red wine and use low-sodium veggie broth. But, I’ve found the wine adds a depth of flavor. Serve the pasta al dente and sprinkle with a few red pepper flakes if you like a little heat. Shred a carrot and add it while the Bolognese is cooking down if you want your sauce a little sweeter. Replace the walnuts with lentils if you want to cut down on fat or have a nut allergy. Recipe Compliments: https://shaneandsimple.com/vegan-bolognese-sauce-with-cauliflower-and-walnuts/print/10164/ Makes 30 pieces Time: 50 minutes Ingredients: Melomakarona 1. 350 g gluten-free oats 2. 1 orange (peel and juice) 3. 25 g walnuts 4. 50 g sunflower oil 5. 50 g olive oil 6. 50 g honey 7. 30 g brandy 8. 1 tsp ground cinnamon 9. 1 /4 tsp ground cloves 10. 1 tsp gluten-free baking powder 11. 1/2 tsp baking soda Syrup 1. 150 g water 2. 200 g honey 3. 1 cinnamon stick Useful Utensils 1. bowl 2. oven tray 3. baking paper 4. 2 forks 5. heatproof jar 6. serving dish Note: Start by making the syrup - so it is ready when the melomakarona come out of the oven. Method: Melomakarona 1) Preheat oven to 170 C. Cover the oven tray with baking paper and set aside. 2) Place 350 g gluten-free oats, thin orange peel pieces from 1 orange (save 1 piece for the syrup) into mixing bowl and process in a food processor for about 20 seconds. Transfer to a bowl and set aside. 3) Place 25 g walnuts into mixing bowl and chop for about 5 seconds in a food processor. Transfer to a bowl and set aside. 4) Place 50 g sunflower oil, 50 g olive oil and 50 g honey into mixing bowl and mix for 20 to 30 seconds. 5) Add 50 g brandy, 1 tsp ground cinnamon, 1 /4 tsp ground cloves, 130 g orange juice and mix for ten seconds. 6) Add the oats/orange peel mixture you set aside, 1 teaspoon baking powder and 1 /2 teaspoon baking soda into mixing bowl and process until a dough forms, about 1 minute. Shape dough into oval cylinders (3 x 1.5 cm) and place onto the oven tray you have prepared. Prick in 2 places in the centre with a fork and press them lightly with the back of the fork. 7) Bake 20 min at 170 C. Syrup 1) Place 150 g water, 200 g honey, 1 cinnamon stick and 1 orange peel piece into a pot. Gently simmer until a thick syrup has formed. This could take up to 20 minutes. 2) Dip each cookie into the syrup for 7-10 seconds and transfer to a serving dish with the aid of 2 forks. Sprinkle them with the ground walnuts you set aside and serve or keep in a sealed container. Nutrition Advice: Although oats don't contain gluten, their main protein, Avenin, has a similar structure as gluten and about 10% of people who are gluten intolerant should avoid it. Coeliacs should consult their physician before consuming oats. Also, use oats that are certified gluten free. Recipe Adapted and Compliments to: Thermomixcyprus 50 min 30 pieces Chef: Savvas Mappouras.
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