Baked bean loaf with salad and baked potatoes

Hi there :) Today I am sharing with you a very easy recipe for a bean loaf. You can combine it with really any veggies on the side. This time I made some baked sweet potatoes (everyone's favorite :P), some lettuce, kohlrabi, sprouts, dried tomatoes and caramelized onions...or well, sort of ;-).
These onions were a bi-product of a coughing syrup made out of onions. This method is super effective against coughing and it is all natural :) The onions are well known for their antibiotic and anti-inflammatory properties. The syrup tastes better than it sounds, so give it a try next time someone gets ill in your family. I describe how to make the syrup in the Method section below. 

What will you need:

For the bean loaf:
- 2 cans of any type of beans (use fresh beans whenever you can)
- 1 zucchini
- 4 carrots
- 1/2 white onion
- spice mix
- a bit of chili
- salt, pepper
- 2 tbsp ground flax-seed with 6 tbsp water
- 1/2 cup of finely cur oats 
- a bit of water, if needed
- a small amount of coconut oil to coat the baking pan 






For the salad:
- 1 head of lettuce of your choice
- 2-3 sweet potatoes
- 1 kohlrabi
- sprouts of any kind
- 2-3 dried tomatoes in olive oil

For the caramelized onion
- 1 yellow onion
- 2 tbsp raw cane sugar
- tiny bit of oil

Method:
Bean loaf:

1. Rinse and drain the beans from the can. I normally cook my own beans, but when I forget to pre-soak them, or I am under time pressure, I use canned beans. Please make sure, that you wash the beans under running water, as the cans contain BPA, which you don't want to eat..
2. Prepare the egg replacer: mix 2 tbsp of ground flax-seed with 6 tbsp water and set aside for a couple of minutes, until the flax-seed soaks up the water.
3. Wash the zucchini, peal and wash the carrots, peal the onion and put everything  into a food processor with an S-blade. Start to mix using the "Pulse" functionality. If the dough gets too dry, add some water. If it gets over sticky, add some more oats.
4. Place the dough into an ovenproof pan, coated with a bit of coconut oil. 
5. Bake on 200° for about 25-30 minutes, or until the bean loaf starts separating from the side of the pan and it becomes golden brown.

 Salad: 

1. Wash the lettuce, divide the leaves and make smaller pieces using your hands.
2. Peel and slice the kohlrabi. Cut the dried tomatoes into smaller pieces. 
3. Bake the sweet potatoes at the same time as the bean loaf on a separate tray :) I describe how to make the sweet potatoes in this recipe.      
4. Add some sprouts of any kind :)

 Caramelized onion

1. Peel and slice one yellow onion (it can as well be red). Place it into a small bowl and add the sugar on top. Wait until the next day (6-8 hours). The onion will release a sweet nectar, which is amazing against coughing! You can leave the onion for 1-2 days.
2. Instead of throwing the onion out, take a bit of oil and saute the onion in a pan until it gets translucent. voila.. you have caramelized onions :-) At least a version of them:) 

Place everything on a plate, arranging the ingredients like a rainbow with many different colors :) The more attractive your food looks, the better it will taste :) 

 

Enjoy <3

Summer lunch with zucchini Zoodles

Hi everyone. I don't know how is it in your country, but it is REALLY hot in Switzerland. I am enjoying the weather though, for the first time it feels like real summer here :) 
Saying that, do you as well feel, that in the hot days you don't have cravings for warm dishes? When it is hot, it is natural to crave more cooling foods, such as raw veggies :) 
So, today we prepared a dish with raw zucchini noodles. Zoodles are easy to prepare, and a great way to eat up the ever coming zucchinis from your garden (or neighbor's garden :)
After having this goodness full of veggies, you will feel refreshed and light, ready to continue your day in the high temperatures. 

Here is what you need:
servers 3 people

For the Spaghetti
- 1 bigger zucchini
- 1 smaller head of cauliflower
- 1/2 head of broccoli
- 3 carrots

For the sauce: 
- 2 medium tomatoes
- 3 dried tomatoes
- 4-5 basil bigger leaves
- 2 tbsp white almond butter
- water  
- salt and pepper according to taste

Method:

1. Spiralize the zucchini with a spiralizer. If you don't have one, don't worry, you can use your peeler to cut the zucchini into thin slices.
2. Wash and cut all other veggies (cauliflower, broccoli and carrots). Add it to the zucchini noodles
3. Place all ingredients for the sauce into a deeper bowl, where you can use the immersion mixer.  Gradually add the water as you start mixing the ingredients. Add as much water, that a fluid sauce is created.
4. Pour the sauce over the zucchini... voaallaaaaaaa , your lunch is ready :)
5. Smile, share and enjoy :)

ps: I couldn't resist to add a spoon of spelt noodles to the lunch, just to try how is it.. it was great :)

Summer Kohlrabi salad

This salad is super easy to prepare and is perfect for hot summer days :=) It only takes a few minutes to prepare, and your dinner is ready :) I used a spiralizer to cut the zucchini and the kohlrabi, but you can as well use a slicer or a shredder to get very thin pieces.
 
Serves 2:
What will you need:
For the salad: 

- 1 kohlrabi
- 1 medium zucchini
- 1 avocado
- 1 red bell pepper
 
For the dressing:
- 2 tbsp white almond butter
- juice of half a lemon
- a little mineral water



Method:

1. Peel the kohlrabi and create "snale" shape with a spiralizer.
2. Wash the zucchini and use to spiralizer to create spaghetti like shape.
3. Wash the bell pepper and cut it into small cubes.
4. Cut the avocado into small cubes. Mix everything together in a big mixing bowl.
5. Mix all ingredients for the dressing. Add some mineral water if the texture is too thick.
6. Pour the dressing over the salad, mix well.
7. Enjoy :-)

Gluten-free veggie millet bowl

Hi hi hi :) What about having a super easy super healthy dinner tonight? I say yes :) And you? 
Here is some inspiration to make a quick and healthy dinner or lunch. Don't worry too much if you don't have the exact veggies at home, you can always replace the veggies to whatever you have in you fridge. That is what I love about these recipes :) Mix & Match veggies are the best :)
So let's see how to make it:

This recipe serves around 3-4 people.
What will you need:
- 1 cups dried millet
- 5 carrots
- 1 small zucchini
- 1/4 head of red cabbage
- 200 grams smoked tofu

- 1 tbsp coconut oil

Dressing:
- 1 lemon juice (freshly squeezed)
- salt and pepper
- 1 tbsp tamari soy sauce (gluten-free soy sauce)
- 1 tbsp Provence herb mix

Method:

1. Cook the millet with 2x as much water for about 15 minutes or so (until water evaporates). Add salt and home made broth, if you have. When done, rinse the millet with cold water, so the grains don't stick together. Set aside.
2. Drain and cut the tofu to small cubes.
3. Wash and slice the carrots. Wash the zucchini and cut it to cubes. Wash the cabbage and slice it as well.
4. Put some water in a frying pan and add the carrots. Cover and cook on medium for 3-4 minutes. Discard the leftover water.
5. In a different mixing bowl mix all ingredients for the dressing. Mix the millet, carrots and the other veggies in a bowl and add the dressing. Mix well.
6. Serve and enjoy :) 

Summer veggie Quiche

 
Hi all:) This time I have an awesome veggie quiche recipe for you. Actually, this is not my creation..all the credit goes to my partner, who has surprised me with this wonderful dish after my weekend trip with the girls :D I know...he is a sweetheart :))
As usual, this this is an easy dish, however needs a bit of preparation and setting time for the dough. This dish serves 5-6 people. 
So let's see how to make it:

What will you need: 
For the crust:

- 350 gram spelt flour

- 150 gram of vegan margarine (not processed)

- 80 ml water

- 1/2 tsp salt 

For the filling:

- 250 grams smoked tofu

- 3 big onions

- 1 smaller yellow zucchini

- 1 small red bell pepper

- 1/2 of a medium cauliflower

- 2 tbsp olive oil

- 1 tsp salt

- 1 tsp turmeric

- pinch of nutmeg

- 1/2 tsp fresh black pepper

- 1 1/2 tbsp fresh rosemary, cut to small pieces

- 1 1/2 tbsp fresh chives, cut to small pieces
- 1 medium tomato for the top, sliced 

Preparation:

1. Preheat oven to 200° to top and bottom heating. Lightly grease a quiche or pie pan.
2. For the crust: mix all ingredients in a mixing bowl with your hands until there are no more chunks of margarine and everything sticks nicely together. You can add the water gradually, until the crust has a cookie-dough like consistency.
3. Form a ball from the dough, cover with folie and place it to the fridge for 30 minutes. While waiting for the dough, you can start to make the filling (see steps 6 to 9).
4. After 30 minutes take the dough out from the fridge and place it evenly over the base of the quiche pan (or pie dish). Starting from the center of the pan, press the mixture evenly into the pan, working your way outward and up the sides of the pan. Poke a few fork holes in the dough so air can escape.
5. Bake the crust for for 10 minutes on 200°.
6. To prepare the filling: wash and cut up all the veggies and the tofu.
7. Place the tofu, onions, olive oil, salt, turmeric, nutmeg, black pepper and rosemary to the food processor and process until smooth and creamy. Mix in the chives and set aside.
8. In a skillet, add olive oil and fry the bell pepper, zucchini and cauliflower over high heat for about 5 minutes.
9. Remove from heat and stir in the tofu mix until well combined. Adjust seasoning to taste if desired. Pour mixture into baked crust and smooth out with until even. Place slices of tomato on top.
10. Bake quiche in oven, uncovered, for another 20minutes on 200°. Lower the heat to 175° and bake for more 10 minutes.

Enjoyy ;))

Parsley pesto with zucchini spaghetti

Making a pesto from fresh herbs is really the easiest and fasted thing what you can prepare for lunch or dinner.  This time I got lots of parsley from a friend of mine, so I made a parsley pesto :)
Parsley can be planted anywhere, even in a small pot on your balcony. From the nutritional side this plant is high in:

• potassium
• very high in Vitamin A and Vitamin C. Also contains Vitamin B6
• rich in minerals, such as Iron, Calcium and Magnesium

Using zucchini spaghetti will make this recipe a raw dish, but you can use any pasta you like. If you can, use whole wheat, spelt or gluten-free pasta and try to avoid the highly processed white pasta, which has minimum nutritional benefits. 

All you will need for this recipe is a food processor and a spiralizer, if you go for the zucchini spaghetti. The preparation time is about 10-15 minutes :D


What will you need:
For the pesto:
- 2 handful of fresh parsley

- 100 grams of cashew nuts, soaked for 3-4 hours

- 4-5 tbsp olive oil

- Salt, according to taste

- 1 heaping tbsp nutritional yeast

- 1 clove of garlic (optional)

For the zucchini pasta:
- 1-2 medium zucchinis
- 1 tbsp olive oil
- a bit of salt

To prepare the pesto, start with rinsing the cashew nuts and adding them to the food processor. Process until a sandy texture is formed. Wash the parsley and add to the cashew nuts. Start pulsing and gradually add the olive oil. Add the garlic and salt. Process until a smooth paste is formed. Add the nutritional yeast and pulse the pesto a couple of times.
To prepare the zucchini noodles, wash the zucchini and run it through the spiralizer. Drizzle with olive oil and salt. Mix it well.
Add the pesto on the top of the zucchini spaghetti and drizzle with more nutritional yeast and parsley. 

Enjoy  :)

Summer zucchini cauliflower soup

The zucchini season has started, so I picked up a few in the garden. I am a beginner veggie gardener, that's why zucchinis and me are best friends :D They survive any weather condition and  don't need any special care, what is great for me :) It's amazing to see that from one tiny seed plenty of these tasty and healthy plants are growing all summer long. 
I prepared this summer soup from them, very easy and ready in 20 minutes. All you will need is a hand mixer and a pot :)  Feel free to change the veggies in the recipes according to what you have at home. This amount serves 7-8. 

What will you need:
- 1/2 of a medium yellow zucchini
- 1/2 of a bigger green zucchini 

- 1 tbsp of sunflower seed oil (cold pressed)

- 1 medium sweet potato
- 1 medium red onion

- 3 carrots

- 1 medium cauliflower

- 2 tsp of home made vegetable bujon (or one cube of store bought)

- 1/2 tsp of white pepper

- 1/4 tsp spicy paprika (or cayenne pepper)

- salt, according to taste
- 2 cups of cooked chickpeas
- 100ml oat cream (optional)


Start with peeling and cutting up the veggies. Heat the oil in a bigger pot and sauté the onion until it becomes "glassy", for about 6 minutes. Add all the other vegetables and the bujon. Add water so that it just covers the veggies. Bring the water to boil, then cook on medium heat for about 15 minutes. Add the oat cream, if you like the soup a bit more creamier. Add the spices and bring the soup to boil for a couple of seconds. Add the chickpeas for extra protein :) That's all.. The soup is ready:) Serve with fresh parsley, toasted spelt bread or fresh sprouts.

Enjoy :)

Zucchini spaghetti with smoked tofu and oat cream

Zucchinis are great replacement to normal spaghetti made of wheat and eggs, especially, when you like to be in shape and stay healthy :P  
Here is the proof: 1 cup of raw zucchini has only 20kCal, while 1 cup of cooked spaghetti has 220kCal, which is more than 10x more calories!! Even 1cup of whole wheat spaghetti has 174kCal, which is still much higher. 
Good news is, you can munch on much more of the lovely zucchinis, while not worrying about the extra calories :P 
Try this recipe, you will be surprised how the zucchini noodles resemble the original ones. They are fresh and crunchy, giving you extra health benefits.
Here are some of them: 

• they contain no saturated fat or cholesterol, while the peel provides high amount of dietary fiber.. you know what that means.. good for your tummy and lowers your cholesterol :)
• they are high in anti-oxidants, folates (especially good during and before pregnancy), vitamin A and C, which play role in preventing cancer and have anti-inflammatory effect
• they are a good source of potassium, which helps to reduce blood pressure and prevent heart attack and stroke
• they contain moderate levels of B-complex group of vitamins and minerals like iron, manganese, phosphorus, and zinc.  
  You can read about more benefits here:http://www.stylecraze.com/articles/benefits-of-zucchini-for-skin-hair-and-health/)

The recipe is inspired from Attila Hildmann: Vegan for fit, but have been modified quite a bit :) This amount serves 2-3. 

What will you need:
- 250g of smoked tofu
- 2 tbsp of cold pressed sunflower seed or olive oil

- 1 small white onion
- 1 clove of garlic

- 1/2 of a medium zucchini

- 250ml oat cream with 13% fat

- 1/4tsp of spicy paprika (or cayenne)
- 1tsp lemon juice

- 1tbsp nutritional yeast flakes (beer flakes are as well good)
- Salt, pepper according to taste

In this recipe I am using this oat cream:

If you  can't find this cream, you can use soy cream instead. Please, always buy organic biological soy products.

Start with cutting the smoked tofu to small cubes. Peel and finely chop the onion and the garlic clove. Heat up the oil and add the tofu cubes. Fry the tofu for about 3 minutes, then add the onion and the garlic. Cook for about 3-4 minutes. Add paprika, lemon juice, nutritional yeast and oat cream. Cook it for about a minute. Add salt and pepper, according to taste. Bring it to boil just for a moment to thicken. Turn off the heat. 
Wash the zucchinis and use a spiral veggie cutter to make the spaghetti. Mix the spaghetti into the tofu-oat sauce. Drizzle with more nutritional yeast and black pepper. 

Enjoy :)

Brown rice veggie risotto with almond cream

This recipe is perfect when you need to make a quick lunch or dinner. In addition, using brown rice instead of white rice will give you the extra health benefits ;)

Just to mention a few of the health benefits of brown rice, here are some:

Brown rice is high in:   

• fiber and selenium, which are shown to reduce the risk of colon cancer. The high fiber content helps healing from an overgrowth of candida organisms and may offer some protection from cardiovascular diseases. With a low glycemic index of 50 and high fiber content brown rice also helps with weight loss.
• iron, B1, B2 and B6 vitamins
• manganese, which is required to produce fatty acids and hormones needed to maintain a healthy nervous system
• magnesium, which keep the bones healthy (1cup of rice contains 21% of the recommended daily magnesium intake)
• naturally occurring oils, which help normalizing cholesterol levels
• anti-oxidants

 
What will you need:
For the veggie mix:
- 1 medium green zucchini 
- 1/2 yellow zucchini

- 1 medium red onion

- 1 medium tomato

- 1/2 tsp white pepper

- 1/2 tsp curry powder

- 1 tsp Worcester souse

- 1/4 tsp cayenne pepper

- 1 tbsp bujon, homemade
- salt

For the rice: 

- 2 cups of brown rice, soaked overnight
- 4 cups of water
- 1/2 tsp white pepper

- Salt

- 2 tbsp cold pressed sunflower seed oil (or coconut or olive oil)

For the almond cream: 

- 2 white almond butter, 
- 1/2 cup of mineral water
If you can't find white almond cream, you can as well use soy or oat cream :)

This amount serves 3-4 people. 

Soaking the rice overnight reduces the cooking time to half. If you are in a hurry, I recommend to do so ;)
Start with preparing the rice: heat the oil in a pot, add the rice and fry until it becomes glassy. Add 4 cups of boiling water and cook as long as the instructions say on the package (about 20-25minutes). I like to add a bit of white pepper and salt to my rice. They give it a special flavor:) My mother thought me this way of preparing the rice. I find the taste very different from simply boiling the rice in water. Try it out and let me know how you like it;)
While the rice is cooking, start preparing the veggies by cutting them up to small cubes. Heat the oil in a pan, add the onion and sauté until glassy. Add the veggies and the bujon, fry for about  5minutes on high heat. Add the spices and the Worcester souse. Turn the heat off.
Prepare the almond cream: mix the almond butter and the mineral water together, until a smooth liquid paste is formed. 
Mix the veggies and the almond cream to the rice. 

Serve hot and enjoy :)