Green peas on my bread, please

After having hummus as a spread for the last few weeks, it was time to come up with a new spread. The last weekend I was in Bangkok and had an amazing vegetable sandwich with green pea mousse. It tasted delicious, so I had to experiment myself. Green peas are not only rich in fiber, they also brim over with micro nutrients such as vitamin K, B, copper, folate and zinc. So next time you are looking for nutrient dense spread with all the good stuff nature has to offer - think about me and my green peas :)

INGREDIENTS (1 JAR)

  • 1 cup frozen green peas (150g)
  • 1-2 Garlic clove
  • 2 tsp curry powder
  • 1/2 Avocado
  • 100ml Almond milk
  • 1 Lime, juice
  • Salt

INSTRUCTIONS

  1. Mix all ingredients in a food processor and blend well. Add some more milk or water if to thick

Of course you can also use fresh peas, just cook them before mixing. Adding the avocado makes sure, that the liposoluble vitamins(A,D,E,K) are absorbed by your body.

Sweet n' Sour Barley with Avocado

While spending some time in Zurich last week I had to try one of the delicious lunches from Lunchclub.ch. (if you don't know them and you work in ZH, go have a look at their homepage) It was a combination of barley with hazelnuts, cranberries and avocado. As I was flying on that day, I took the lunch with me to the airplane and even up in the sky the lunch was just amazing. So back home in Singapore I had to come up with something similar. The result is a fresh summer salad to keep you cool during hot weather.

INGREDIENTS (1 portion)

  • 60g raw lentils
  • 30g raw barley
  • 1/2 Avocado
  • 1/2 Lemon, juice
  • 1 medium capsicum
  • Handful blueberries
  • 1 Tbsp Olive oil
  • 1 Tbsp Balsamic Vinegar
  • Salt & Pepper

INSTRUCTIONS

  1. Soak lentils and barley overnight. Rinse them and cook in 3 times water until soft. Add water if necessary
  2. Cut capsicum and avocado in little cubes and mix with olive oil, balsamic vinegar and lemon juice
  3. Mix all ingredients in a bowl and add salt & pepper

This recipe is also perfect if you are invited to a BBQ party and you want to bring a healthy and refreshing side dish. Replace capsicum with any vegetable you like.

I'm not using only barley as the addition of lentils adds some extra iron and protein to the dish.

 

 

Become a meal prepping pro with this super nourishing quinoa bowl

If you plan to meal prep you don't want to overburdern yourself with too much work. Therefore you should opt for an easy but filling lunch option where the different ingredients can be prepared and cooked at the same time. This quinoa pumpkin bowl with cottage cheese and pomegranate is the perfect meal prep dish.

INGREDIENTS (for 1 Serving)

  • 80g raw quinoa
  • 1/2 Avocado
  • 300g Pumpkin
  • 150g cottage cheese
  • pomegranate seeds
  • 1 Tbsp olive oil
  • 1 Tsp paprika powder
  • Salt and pepper

INSTRUCTION

  1. Pre-heat oven at 200C
  2. Cook quinoa as indicated on packaging. If you like it soft cook with ratio 3:1 Water: Quinoa. To get a crunchier texture use 2:1
  3. Wash pumpkin and cut into 2 cm cubes. Mix with olive oil, some salt and paprika powder. Feel free to add any other spices you like. Kurkuma goes well but also some curry powder or pepper
  4. Spread pumpkin on a baking sheet and bake for app. 20-30 minutes until golden brown
  5. Peel avocado and cute into cubes. To prevent browning just add some lemon juice
  6. Place cooked quinoa in a bowl and top with pumpkin, avocado, cottage cheese and pomegranate seeds.

Tuna salad with avocado-lemon dressing

Salads always sound healthy and they tend to appear on peoples diet if they want to lose weight. However, there are a few buts to add:

  • You can destroy a healthy salad with a mayonnaise loaded dressing.
  • If your salad only contains vegetables, chances are high that you get hungry a couple of hours after lunch.
  • Only cause the potato-cheese salad is called salad, doesn't mean it's healthy and helping on your diet.

My easy to prepare tuna salad includes everything you need for a filling but healthy lunch. The avocado-lemon dressing is creamy as your ranch dressing but replacing the saturated fatty acids with essential ones. To give you a longlasting fullness, the tuna chuncks provide the necessary proteins.

INGREDIENTS

  • 135g canned, drained tuna chuncks in water
  • 100g lettuce mixed
  • 1/2 Avocado
  • 18p cherry tomatoes
  • 1 capsicum
  • 1 slice brown toast
  • 1/2 onion
  • 1 Tbsp aceto balsamico
  • 1 lemon, juice
  • 1 tsp ground paprika
  • Salt and Pepper

INSTRUCTION

  1. For the dressing, mix avocado, aceto, onion, lemon juice, paprika, salt and pepper with a blender. If it is too thick, add some water
  2. Mix remaining ingredients, except toast, and pour dressing on top
  3. Eat toast as side