They are very easy to prepare without an oven. In the air fryer, the rolls become delicately golden brown on the outside and wonderfully fluffy on the inside. The savory version with black cumin as a topping adds a subtle spicy note and makes the rolls particularly appetizing to look at.

These healthy milk rolls are ideal for breakfast, for children, as a snack between meals, or as a light alternative to classic sweet yeast rolls. They also taste great with a savory bean spread. There are no limits to the flavor possibilities here.

Air fryer milk rolls

Why are these air fryer milk rolls so healthy? They are gently and quickly baked in the air fryer, the whole wheat flour, or spelt flour type 1050, is rich in fiber yet soft in consistency, and they are completely vegan thanks to the soy milk used. These air fryer milk rolls are a real treat with or without toppings.

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Air fryer milk rolls

Vegan and healthy air fryer milk rolls refined with soy milk and maple syrup. Crispy on the outside and soft on the inside, just as milk rolls should be.

Course air fryer, rolls

Keyword air fryer, fluffy, healthy, hearty, maple syrup, quick, simple, soydrink, Spelt flour type 1050, sweet potatoes

Prep Time 1 hour hour 30 minutes minutes

Cook Time 15 minutes minutes

Total Time 1 hour hour 45 minutes minutes

Servings 1 person

Ingredients

• 100 ml soy drink
• 3 g maple syrup
• 3 g dry yeast
• 150 g spelt flour type 1050
• 1 pinch of salt

Instructions

Preparation in the air fryer

• Warm the soy milk to lukewarm and mix with maple syrup and dry yeast in a bowl.
• Stir in the spelt flour (type 1050), or spelt wholemeal flour, and salt, and knead into the mixture.
• Cover and let rise for about 50 minutes until the volume has increased significantly.
• Then, on a floured surface, loosely shape into a roll and cut it into 3 pieces. Shape each piece into a ball.
• Then cover again and leave to rise for 20-30 minutes.
• Line the air fryer basket with parchment paper. Brush each roll with soy milk and sprinkle with black cumin to taste. Then place on the parchment paper.
• Bake in the air fryer at 170 degrees Celsius for 10 minutes. Then turn the rolls over and bake for another 5 minutes.

Tips

Raisins in sweet breakfast rolls with a sweet topping are always particularly delicious and taste great as a light alternative to sweet pastries. A little cinnamon in the dough adds a wintery touch.

Milk rolls taste best when freshly baked. However, they can also be reheated in an air fryer for 3-5 minutes at 120 degrees Celsius.

Under the heading “Air fryer recipes,” you will find further ideas for cooking and baking in the air fryer.

Interesting to know

The air fryer can be considered a small oven. Compared to a conventional oven, it does not need to be preheated, thus saving time and electricity. Food in the air fryer must not be covered, as it works with a fan and heating coil. It is particularly suitable for small portions.

Sweet potato fries and cinnamon

A new creation with an irresistible taste are my sweet potato fries with cinnamon. Just try something different for once. They are sweet and are also perfect as a snack in between.

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Sweet potato fries and cinnamon

Sweet potato fries have become popular with many people due to their sweet taste and crunchy texture. Whether as a side dish for burgers, sandwiches or as a stand-alone snack. The variant with cinnamon is a particularly tasty alternative.

Course Beilage, main course

Keyword cinnamon, healthy, oil-free, Oven, sweet potatoes

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 1 person

Ingredients

• 400 g sweet potatoes
• 1 tsp cinnamon

Instructions

• Peel sweet potatoes and cut into sticks.
• Season with cinnamon.
• Spread on a baking sheet with baking paper.
• Bake in preheated oven at 180 degrees celsius hot air heat for 25 – 30 minutes.

Tip

Cut the sweet potatoes earlier and leave them in cold water for some time. This is enough even very briefly, this will make the sweet potato fries crispier.

Interesting to know

Organic sweet potatoes can be eaten with skin.

Oatmeal with fruit

A classic among breakfast variations is porridge. It is served with fresh seasonal fruit or even frozen fruit. Freshly ground flaxseed grains are then added on top. This provides you with important nutrients throughout the day. Oatmeal contributes to long-lasting satiety. Fresh fruit gives the oatmeal a natural sweetness.

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Oatmeal with fruit

Oatmeal with fruit is a delicious and nutritious breakfast, which is a good source of fiber, vitamins and minerals.

Course breakfast

Keyword Fruit, healthy, nutritious, Oatmeal, Porridge, quick, saturating

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 1 person

Ingredients

• 80 g oatmeal
• 1 pear
• 1 kiwi
• 3-4 physalis
• 1 tbsp flaxseed whole grain
• 220-250 ml water

Instructions

• Put oatmeal in a saucepan.
• Fill up with water.
• Bring the whole to a boil.
• Simmer until a creamy paste is formed. Stir again and again.
• Wash and cut fruit.
• Grind flax seed.
• Put everything on the finished porridge.

Tip

Add cocoa or other fruit powder to the oatmeal.

Interesting to know

Oatmeal does not require additional vegetable milk for cooking. The water creates a milky consistency.

Oatmeal with carob and nectarines

I usually add carob to my oatmeal. Carob has a slightly chocolaty flavor and tastes totally delicious. And as a juicy addition, delicious nectarines are added. Whether only with nectarines or also with other fruit. It always tastes brilliant.

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Oatmeal with carob and nectarines

Oatmeal with carob and nectarines is not only delicious, but also versatile to combine with different types of fruit.

Course breakfast

Keyword Carob, flaxseed, Fruit, healthy, nutritious, Oatmeal, water

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 1 person

Ingredients

• 80 g oatmeal
• 10 g carob powder
• 2 nectarines
• 1 tbsp flaxseed whole grain
• 220-250 ml water

Instructions

• Mix oatmeal and carob and place in a saucepan.
• Fill up with water.
• Simmer gently until a creamy consistency.
• Wash the nectarines and cut them into small pieces.
• Grind flax seeds in a coffee grinder.
• When the porridge is ready, put everything in a small bowl. Top with the fruit and the ground flax seeds as a topping.

Tip

Use fine rolled oats. This made the porridge even creamier.

Interesting to know

Carob is a delicious alternative to chocolate. It is naturally sweet and contains less fat and caffeine than cocoa.

Millet porridge with berries

My daily breakfast is millet porridge or oatmeal. Both are incredibly healthy. Add to that various fruits with freshly ground flaxseed grains and the perfect breakfast is ready. The day can begin.

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Millet porridge with berries and flaxseed

Millet porridge with berries is a nutritious and delicious breakfast that provides energy for the day. The flax seeds contribute to a balanced diet.

Course breakfast

Keyword blueberries, breakfast, flaxseed, Fruit, healthy, millet, nutritious, Raspberries

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 1 person

Ingredients

• 80 g millet
• 250 ml water
• 150 g raspberries
• 150 g blueberries
• 1 tbsp flaxseed whole grain

Instructions

• Wash millet and simmer with water for 20 minutes until a porridge.
• In the meantime, wash the fruit.
• Grind the flax seeds.
• When the millet porridge is ready, arrange the fruit in a bowl with the ground flaxseed grains.

Tip

Flaxseed grains can be ground wonderfully with a coffee grind.

Interesting to know

Why do I use whole flaxseed grains? So that I can make the most of the nutrients.

Kale stew

Always conjure up something delicious to eat. I think that’s totally good. Even more so when it’s a meal rich in vitamins and nutrients. The kale is the absolute favorite for this. Pumpkin and chickpeas round out the whole thing. Potatoes are also part of it, of course, because they are the most filling source after the chickpeas.

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Kale stew

Kale with pumpkin and chickpeas. Wholesome and filling. The pumpkin gives the stew a certain sweetness. This wonderfully complements the somewhat bitter taste of the kale. The chickpeas fit perfectly into the kale stew, rounding out a complete and tasty meal.

Course main course

Keyword Chickpeas, healthy, Kale, main course, Potatoes, Pumpkin, Spices, Vegetables, wholefoods

Prep Time 30 minutes minutes

Cook Time 30 minutes minutes

Total Time 1 hour hour

Servings 4 person

Ingredients

• 600 g fresh kale
• 600 g potatoes
• 1 large onion
• 1 garlic clove
• 4 tsp tomato paste
• 4 tsp mustard
• 1 hokkaido pumpkin
• 400 g cooked chickpeas
• 1 half leek
• 100 g carrots
• 50 g celery
• 2 tsp paprika powder noble sweet
• 1 tsp curry powder
• salt and pepper as needed
• water as needed
• 1 tbsp potato flour for binding

Instructions

• Peel the pumpkin, remove the seeds and cut into small pieces.
• Peel the potatoes and cut them into small pieces.
• Remove the kale leaves from the stem, wash and coarsely chop.
• Wash the leek, peel the onion and cut everything into small cubes.
• Peel the celery and carrots and also cut into small cubes.
• In a large pot, put the vegetables with the spices.
• Add as much water until everything is covered.
• Cook the stew for 30 minutes. At the end, bind the green coal stew with potato flour. To do this, mix the potato flour beforehand in a cup with a little cold water and then stir it in quickly.

Tips

Since the kale has a lot of volume, always put in the cooking pot in portions.

The kale stew can also be cooked in the oven. However, with this large quantity, it is recommended to cook the potatoes extra in a pot on the stove top, otherwise the cooking time will be longer. At the end, put everything together. Alternatively: pre-cook the potatoes first in the oven with a little water and then add the vegetables.

The fresh chickpeas should be soaked in water the night before and cooked in a pressure cooker for 15 minutes the other day. Alternatively, canned chickpeas can be used.

Interesting to know

Kale is the healthiest vegetable there is. It contains many vitamins and minerals. Its antioxidant plant compounds promote a healthy diet.

Kale pot

A great recipe is this vegetable pot. You can just see how the colors mirror each other. From red to black and green. As the name suggests, a particularly nutrient-rich stew. This time there are potatoes with it, so that the nutrients and the saturation level also come into their own. The meal is simply the ideal meal for everyone. Beet naturally tastes a bit like earth and has a sweet component. But that’s exactly what it does in this vegetable casserole.

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Kale pot

Two vegetables that have it all. Kale and beet. It`s the composition that makes it. In this kale recipe, both vegetables are combined. They are incredibly healthy and nutritious. Kale, which tastes a bit tart, and beet, which has an earthy and slightly sweet taste, complement each other perfectly. Add cooked beans and potatoes and the meal is perfect.

Course main course

Keyword beans, beet, healthy, Kale, main course, Noodles, nutritious, Potatoes, Stew, Vegan, Vegetables, Whole foods

Prep Time 30 minutes minutes

Cook Time 25 minutes minutes

Total Time 55 minutes minutes

Servings 1 person

Ingredients

• 300 g fresh kale
• 1 small beet, approx. 150 g
• 1 garlic clove
• 1 red onion
• 300 ml water
• 150 g cooked black beans
• 1 tbsp spelt flour type 630
• salt and pepper to taste

Instructions

• Wash kale and remove leaves from the stem.
• Cut the leaves into smaller pieces.
• Peel beet and cut into small sticks.
• Peel and chop the onion and garlic as well.
• Bring everything together to a boil in a pot with about 300 ml of water.
• At the end of the cooking time, stir in the black beans.
• To thicken the liquid, mix the flour or starch in a cup of cold water, add to the liquid and bring to the boil and season with salt and pepper.

Tips

If you want to do it quickly, you can also buy frozen kale. Beet is available in pre-cooked form.

Interesting to know

A daily portion of “greens” is quite important for me. It contains many nutrients and antioxidants.

Kale from the oven

Kale is one of the healthiest vegetables known to man. Next to broccoli, it is my best vegetable to prepare in different variations. In this dish, it is baked in the oven. It’s accompanied by a super delicious and creamy béchamel sauce that combines with the potatoes. Enjoy this wonderful meal.

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Kale from the oven

Autumn is here again. The kale can be harvested, the pumpkin is ripe. What could be more natural than to conjure up a wonderful autumn menu. Kale from the oven with pumpkin and edamame beans. Served with potatoes baked with a kind of vegan béchamel sauce.

Course main course

Keyword beans, healthy, Kale, main course, Potatoes, Pumpkin, simple, Stew, Vegan, Vegetables, Whole foods

Prep Time 1 hour hour

Cook Time 1 hour hour

Total Time 2 hours hours

Servings 2 person

Ingredients

• 200 g fresh kale
• 600 g hokkaido pumpkin
• 1 red onion
• 150 g purple carrots
• 1 garlic clove
• 1 tbsp mustard
• salt and pepper as needed
• 1 l water
• 200 g edamame beans
• 600 g potatoes

For the sauce

• 1 l water
• 200 ml soy drink or other vegetable drink (then 800 ml water) optional
• 100 g spelt flour type 630
• 1 tbsp yeast flakes
• 1 each pinch of nutmeg, white pepper and onion powder
• 1 tsp mustard
• 1 tsp salt
• splash of lemon juice

Instructions

• Remove kale leaves from stalk, wash and cut into small pieces.
• Peel the pumpkin, remove the seeds and cut into small pieces.
• Peel and chop the onion and garlic.
• Carrots as well.
• Put everything in a large roasting pan for the oven.
• Add water, mustard, salt and pepper.
• Cook in the preheated oven at 200 degrees celsius top/bottom heat for about 45 minutes. Stir once and again during this process.
• At the end of the cooking time, stir in the cooked edamame beans.
• In the meantime, cook the potatoes. Then peel and cut into slices.
• Put water for the sauce in a pot.
• Briskly whisk in the flour.
• Bring everything to a boil. Stir constantly until a thick mass is formed.
• Add the yeast flakes and the spices and bring to the boil again.
• In a baking dish, first cover the bottom with the sauce, then layer the sliced potatoes on top. Finally cover with sauce.
• Place in oven and bake at convection oven for about 10 – 15 minutes.

Tips

This dish also tastes great with purple potatoes or purple sweet potatoes.

If you have a smaller portion of vegetables, you can put the potatoes directly on top of the vegetables after 30 minutes, then cover with the sauce and bake for another 15 minutes.

Interesting to know

Vegan is more than just a word – it’s a way of life.

Oven vegetables

Vegetables cooked in the oven is a simple method and quickly you have a delicious meal. Vegetables you like, potatoes and beans, all in one pot, what more could you want. It’s good, it tastes good and it can be varied. In my recipe, sweet potatoes have been used as the potato base. According to taste and preference, you can also change it. So simple healthy food can be.

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Oven vegetables

All prepared in one pot in the oven. Healthy vegetables with nutrient-rich sweet potatoes and beans provide long-lasting satiety. The oven vegetables are prepared quickly without extra effort.

Course main course

Keyword beans, healthy, Low Fat, nutritious, oil-free, saturating, simply, Spices, Stew, sweet potatoes, Vegetables

Prep Time 20 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 20 minutes minutes

Servings 2 person

Ingredients

• 1 eggplant
• 1 small zucchini
• 1 red bell pepper
• 1 red onion
• 1 carrot
• 1 slices cauliflower
• 1 half a leek stick
• 6 spring onions
• 800 g sweet potatoes
• 2-3 tsp tomato paste
• 1 tbsp soy sauce
• 2-3 tbsp starch flour type 630
• 300 ml water
• 1-2 each of paprika powder, garlic powder, onion powder, thyme, rosemary and parsley
• salt and pepper to taste
• 1 can thick white beans

Instructions

• Cut the carrot into slices.
• The remaining vegetables in cubes.
• Chop the onion, leek and spring onions.
• Put everything together in a large roasting pan.
• Distribute spices and herbs, soy sauce, tomato paste as well as starch on the vegetables.
• Mix everything properly and pour wate.
• Cover with a baking paper.
• Bake in preheated oven at 200 degrees celsius top/bottom heat for 1 hour. In between always stir once.
• Add the beans only at the end of the cooking time.
• If necessary, top up with water. Extra seasoning to taste.

Tips

Vegetables can be chosen according to taste.

The oven vegetables can be wonderfully prepared. In the oven it keeps warm for quite a while.

Interesting to know

Meals should always be whole foods.

Beet with gnocchi

Beet are extremely healthy. The somewhat earthy taste give the special kick. It does not always have to be salad made from this wonderful vegetable. Also warm with a varied side dish they are a real treat. Try my creation or check out this dish with kale. There two healthy components hit each other at once.

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Beet and red beets with gnocchi

A wonderful meal that simply tastes good with beet, beet and gnocchi. The composition of red and white is just perfect. Here the light sweetness of the beet and there the savory of the gnocchi.

Course main course

Keyword beet, Carrots, healthy, main course, oil-free, Potato flour, Potatoes, purple beets, simple, Spelt flour, sweet potatoes, Whole foods

Prep Time 2 hours hours 40 minutes minutes

Cook Time 30 minutes minutes

Total Time 3 hours hours 10 minutes minutes

Servings 2 person

Ingredients

For the vegetables

• 1 beet
• 3 red or purple carrots
• salt and pepper to taste
• 2 tsp spelt flour type 630
• water as needed

For the gnocchi

• 500 g floury potatoes
• 1 g salt
• 100 g spelt flour type 630
• 25 g potato flour
• 20 g spelt semolina
• 1 pinch of nutmeg
• boiling water

Instructions

• Peel potatoes and cut in half 1 x
• Boil in water until tender. Alternatively, boil or steam the potatoes unpeeled.
• Then immediately press through a potato ricer.
• Allow to cool a little. Add salt, flour, potato flour, spelt semolina and nutmeg and mix everything.
• Bring water to a boil.
• Take one portion of the dough at a time and form rolls 2-3 cm thick with flour. Cut small pieces from them with a knife. Press a hollow in the center either with a fork or the handle of a spoon.
• Place the gnocchi in the boiling water, lower the heat and let them steep slightly until they float to the top. Then remove them with a skimmer.
• Peel vegetables. Cut beets into slices. Cut beet into very thin small slices.
• Simmer beet and beet with water for about 30 minutes.
• To thicken the liquid, mix the flour or starch in a cup of cold water, add to the liquid and bring to the boil and season with salt and pepper.

Tip

The red tuber need a longer cooking time. Therefore, cut thinly. Alternatively, you can boil the whole tuber beforehand in water for about 1 hour until soft, then peel and add to the turnip vegetables. You can also cook the whole tuber the day before.

Interesting to know

Preparing vegetables in water is quick. The taste and nutrients are preserved.