Porridge with cocoa nibs

A classic oatmeal mixed with cocoa nibs gives a particularly chocolaty taste. The daily fruit joins on top of it. My freshly ground flaxseed grains may not be missing, of course. This is how the start of the day tastes.

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Porridge with cocoa nibs

My porridge is made from tender rolled oats. The addition of cocoa nibs gives the porridge an intense chocolate flavor and a pleasant crunchy texture.

Course breakfast

Keyword cacao, flaxseed, Fruit, nutritious, Oatmeal, saturating

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 1 person

Ingredients

• 80 g oatmeal
• 1 kaki
• 1 pear
• 1 tbsp cocoa Nibs
• 1 tbsp Flaxseed whole grain
• 220-250 ml water

Instructions

• Place rolled oats in a small saucepan.
• Fill up with water.
• Stir in the cocoa nibs.
• Cook everything together to a oatmeal.
• Wash and chop the fruit.
• Pour the oatmeal into a breakfast bowl.
• Spread fruit on top.
• Grind flax seeds and add as a topping to the oatmeal.

Tip

If you don’t have cocoa nibs on hand, you can stir in some cocoa powder.

Interesting to know

Cocoa Nibs have an intense chocolate flavor and a crunchy texture.

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.

Amaranth with cherries

This time there is a little variety in my breakfast. I have cooked a porridge from amaranth. Amaranth is often used as a grain substitute and is therefore a healthy alternative to millet and quinoa. In addition, there are delicious cherries, which is the contrast to the somewhat earthy taste of amaranth.

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Amaranth with cherries

Amaranth with cherries as breakfast is a healthy and delicious way to start the day. It gives energy and a satisfied and filling feeling. The cherries are a wonderful contrast to the amaranth flavor.

Course breakfast

Keyword Amaranth, Cherries, nutritious, saturating, Vegan, water

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 1 person

Ingredients

• 80 g amaranth
• 200 g cherries fresh or frozen
• 240 ml water

Instructions

• Wash amaranth in a fine-mesh sieve.
• Bring to a boil in a saucepan with 3 times the amount of water.
• Then simmer gently for about 20 – 25 minutes.
• Wash and pit the fresh cherries. Or defrost the frozen cherries at least 2 hours beforehand.
• If necessary, you can let the amaranth swell for another 15 minutes after simmering.

Tips

Sour cherries in particular taste ideal with amaranth. If you want to do it quickly, you can either rinse the frozen cherries briefly with hot water in a sieve or simmer them with the amaranth porridge.

Interesting to know

Amaranth can be used in many ways. Either as a porridge or simply as an additional base in burgers.

Quinoa with black beans

Quinoa a versatile and nutritious food alternative to rice that can be used in many different types of dishes. There are several varieties of quinoa, including white, red and black. Each variety has its own distinctive characteristics, but all are similar in terms of nutrition and use. Quinoa with black beans and broccoli in a delicious sauce is a light yet filling meal.

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Quinoa with black beans and broccoli

An absolute must is quinoa. It has more fiber than white rice. As a daily serving of green vegetables, broccoli is irresistible. Quinoa with black beans and broccoli is the perfect meal.

Course main course

Keyword beans, Broccoli, light, nutritious, Quinoa, saturating, Vegan, Vegetables

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 1 person

Ingredients

• 150 g quinoa
• 450 ml water
• 1 broccoli
• some leek to taste
• 1 can black beans
• 250 ml water
• 2-3 tbsp spelt flour Type 630
• salt and pepper to taste
• some soy drink
• 1 pinch of nutmeg

Instructions

• Simmer quinoa with water for 15 minutes. Then swell for another 5 minutes.
• Wash broccoli and divide into florets. Then cook in water with the leeks. Strain the finished broccoli.
• Strain beans and rinse briefly. Mix with broccoli and leeks.
• Bring water to a boil, bind with flour and mix to a thick sauce. To thicken the liquid, mix the flour or starch in a cup of cold water, add to the liquid and bring to the boil. Season to taste with the spices and refine with a little soy drink.
• Arrange the quinoa on a plate, top with the vegetables and finally the sauce.

Tip

If quinoa is left over, you can make burgers from it the other day. Quinoaburgers taste great both hot and cold. You can take them to work and have a filling snack.

Interesting to know

My daily serving of green vegetables is completely covered by broccoli.

Bean stew

The stew with beans and potatoes is a hearty and nutritious dish that is popular in many different countries. It is characterized by its diverse ingredients and delicious taste. With a rich combination of beans, spices and vegetables, this stew is both filling and healthy that will delight the whole family.

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Bean stew

A nutritious and warming stew that tastes good in any season. Whether in summer or in winter. Because of the beans, it contributes to a complete vegan diet. Potatoes and other vegetables round out this bean stew.

Course main course, soup

Keyword beans, quick, saturating, simple, Vegan, Whole foods

Prep Time 25 minutes minutes

Cook Time 30 minutes minutes

Total Time 55 minutes minutes

Servings 1 person

Ingredients

• 200-400 g green beans
• 1 can white beans
• 2 carrots
• 2 slices celery
• 1 parsley root small
• 1 parsnip root small
• 50 g canned corn
• 5 cocktail tomatoes or 2 regular tomatoes
• 1 onion large
• 1 garlic clove
• 1 tsp rosemary dried
• 1 pinch of thyme dried
• 1 tsp parsley dried
• salt and pepper to taste
• 1 pinch of chili powder or ceyenne pepper
• 1 tsp paprika powder noble sweet
• 1 tsp paprika powder rose hot
• 0,5 tsp savory
• 300 g floury potatoes
• 2 tsp spelt flour Type 630
• 300 ml water

Instructions

• Wash green beans, cut off the ends and then cut into small pieces.
• Bring to the boil briefly in a pot of water. Then strain.
• Peel and chop the remaining ingredients and put them in a pot with the green beans. The white beans and corn are added at the end, because they are already soft.
• Add tomatoes, spices and water.
• Let the whole simmer covered for about 30 minutes.
• Finally, strain and rinse the canned white beans and corn, then add.
• Season everything to taste and thicken the sauce with flour. To thicken the liquid, mix the flour or starch in a cup of cold water, add to the liquid and bring to the boil.

Tips

You can make the bean stew in larger portions right away. Kidney beans fit perfectly as another type of beans.

Interesting to know

Beans and lentils are part of the daily diet. They contain a lot of protein and thus the body gets everything it needs daily.

Lentil bolognese

A popular Italian style meal cooked vegan. Red lentils are the satiating contribution to the whole spelt spagetti. Yeast powder as a topping gives an incomparable taste.

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Lentil Bolognese

Vegan lentil bolognese with red lentils and whole spelt spagetti. As a topping yeast flakes. This gives it the cheesy taste. Herbs round off the dish perfectly.

Course main course

Keyword juicy, Lentils, main course, nutritious, saturating, Spices, Vegan

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 2 person

Ingredients

• 2 cups of red lentils, approx. 250 g
• 2-3 cups of water
• 1 onion
• 1 slice of celery
• 2 stalks of celery
• 3 big carrots
• 1 bell bell pepper red
• 3-4 spring onions
• 1 garlic clove
• 2-3 tsp tomato paste
• 1 can of tomato sauce with chunky tomatoes
• 2 tsp basil dried
• 2 tsp basil fresh
• 1 tsp oregano dried
• 1 tsp oregano fresh
• salt to taste
• pepper to taste
• chili powder to taste
• 1-2 tbsp yeast powder as topping
• 300 g spelt wholemeal spagetti
• water for cooking the spaghetti

Instructions

• Boil spaghetti with water for about 10 minutes until firm to the bite.
• Then drain.
• Chop the vegetables.
• Put in a pot with tomato paste and the tomato sauce.
• Top up with water as needed.
• Wash the lentils and add them to the vegetables as well.
• Simmer the whole thing, lightly covered, for about 20 minutes.
• Finally, season with salt, pepper, chili powder and herbs.
• Arrange the spaghetti on a plate, top with the lentil bolognese and sprinkle with yeast flakes.

Tips

The Bolognese can also be prepared with yellow lentils. Yellow lentils are a little more pithy in taste. Fresh herbs at the end give the dish a special flavor. And if you like, you can crumble a tofu and add it to the sauce as well.

Interesting to know

Lentil bolognese is one of my favorite meals.

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.

Gnocchi

Gnocchi are a type of Italian pasta traditionally made from potatoes. They are small, oval or round dumplings that can be prepared and served similar to pasta. These small vegan potato dumplings are captivating because of their unique shape. The dough is formed into a roll on a floured surface and then cut into small pieces. These pieces are often fluted with a fork to create a textured surface. This allows extra sauce to be forked.

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Gnocchi

Indescribably tasty and soft Italian-style gnocchi, but made vegan. What more do you need. They simply belong to a complete meal. They are quickly made and go well with almost any dish. The potato gnocchi are always something special. And if there should ever be something left over, then they can be frozen well. So you always have a portion of gnocchi quickly at hand.

Course Side dish

Keyword delicious, Low Fat, nutritious, oil-free, Potato flour, Potatoes, saturating, Semolina, simple, Spelt flour

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 2 person

Ingredients

• 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 ground
• 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. Leave 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 2-3 cm thick rolls on a board with flour.
• Cut small pieces from it with a knife.
• Press a well into the center with either a fork or the handle of a spoon.
• Place the gnocchi in the boiling water, turn down the heat and let them steep gently until they float to the top.
• Then remove with a skimmer.

Tips

Gnocchi can be well prepared. To reheat, either steep briefly in hot water or alternatively place on a baking sheet with baking paper and heat in the oven.

Sprinkle gnocchi with yeast flakes and heat in the oven.

Or how about herbs in the potato dough? If you like sage, you can chop it and add it.

Interesting to know

Side dishes for meals can also be varied.

Sweet potato casserole

So delicious, so tasty can be a casserole. Sweet tasting sweet potatoes combined with a sauce of tofu and yeast flakes. The whole thing then baked in the oven. Lots of vegetables are underneath the tofu sauce. Enjoy it.

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Sweet potato casserole

Vegan sweet potato casserole with lots of vegetables and a sauce of tofu and yeast flakes. The spicy sauce rounds off the taste of the sweet potato perfectly. As a casserole layered with the vegetables, this sweet potato casserole is quick and easy to prepare.

Course main course

Keyword Eggplant, juicy, nutritious, saturating, simply, Soy drink, Spices, sweet potatoes, tofu, Vegan, Vegetables

Prep Time 30 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 1 person

Ingredients

• 1 eggplant
• 1 half zucchini
• 1 garlic clove
• 1 onion
• 4 leek onion stalks
• 2 tbsp fresh corn
• 1 red bell pepper
• 1 green bell pepper
• 1 half fennel bulb
• 1 half can tomatoes chunky
• 1 tsp oregano
• salt and pepper to season the vegetables
• 300 g sweet potatoes
• 200 g tofu
• 150 ml soy drink
• 3 tbsp yeast flakes
• 100 ml water
• 2 tsp starch flour, approx. 10 g
• 1 pinch each salt, pepper, onion powder, garlic powder, turmeric
• 1 splash soy sauce

Instructions

• Wash and chop the vegetables. Cook in water until firm to the bite.
• Peel sweet potatoes and cut into thin slices.
• Finely puree tofu, soy drink and yeast flakes in a blender.
• Pour the mixture into a saucepan. Add 100 ml of water and bring to a boil. To thicken the liquid, mix the starch in a cup of cold water, add to the liquid and bring to the boil.
• Season with onion powder, garlic powder, turmeric, salt and pepper, and a splash of soy sauce.
• In a baking dish first fill half the can of tomatoes. Season with salt, pepper and oregano.
• Spread the thin slices of sweet potato on top of the tomato sauce.
• Then add the drained vegetables on top of the sweet potatoes.
• Cover the vegetables again with a layer of sweet potatoes.
• Finally, cover with the tofu sauce.
• Bake in preheated oven at 200 degrees celsius top/bottom heat for about 40 minutes.

Notes

Tip

Try purple sweet potatoes once. This variant is very tasty.

Interesting to know

Sweet potatoes contain many vitamins. They are one of my absolute favorites.

Sweet potato fries

Sweet potatoes are not only delicious, but also extremely nutritious. They are a healthy addition to a balanced diet. And to simply make fries from them are the absolute hit.

Try my fries with cinnamon for a change. You will be amazed how delicious they taste.

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Sweet potato fries

Sweet potato fries are incredibly good. Together with kohlrabi fries it is the perfect mix. What more could you want. Potato and vegetable in one. Add a delicious homemade sauce and the perfect meal is ready.

Course main course

Keyword bake yourself, Kohlrabi fries, main course, oil-free, Potatoes, quick, saturating, Spices, sweet potatoes, Vegetables

Prep Time 45 minutes minutes

Cook Time 25 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 1 person

Ingredients

• 400 g sweet potatoes
• 1 kohlrabi
• 1 tsp. paprika powder noble sweet
• 1 tsp. curry powder
• 0,5 tsp. onion powder
• 0,5 tsp. garlic powder
• 1 tsp. herbs of Provence
• 1 tsp. soy sauce
• 1 tbsp potato flour
• 1 tsp. baking powder optional

Instructions

• Peel sweet potatoes and kohlrabi and cut into sticks.
• Put everything together in a bowl of cold water.
• After 10 minutes, drain the water.
• Mix with the spices as well as the soy sauce. Finally, sprinkle the potato flour over the fries and mix the whole thing with 2 spoons.
• Put everything on a baking tray with baking paper. Bake in oven at 180 degrees celsius top/bottom heat convection oven for about 25 minutes.

Notes

This is delicious with a herb yogurt sauce or simply ketchup. 

Tips

Place sweet potatoes in cold water for 10 to 30 minutes after peeling and cutting. This will make them crispier. If you like, you can add 1 teaspoon of baking powder to the potato flour.

If you have hot air in the oven, you can bake the fries with hot air.

Interesting to know

My sweet potato fries give me a buzz and contribute to a wholesome diet.