The perfect Christmas dish

INSTRUCTION:

  1. Pre-heat oven at 180 Celsius and prepare a baking try with a baking sheet
  2. Scoop out seeds from pumpkin halves and wash thoroughly. With a brush lightly oil each half. Season with some sea salt, pepper, dried rosemary and paprika powder. Place on baking sheet and bake for 40 Minutes until soft
  3. Wash and drain green lentils and pour into a sauce pan. Add a dash of red wine and three times the amount of water. Let simmer until all water is absorbed and lentils are soft. Season with some salt and pepper.
  4. Wash broccolini and cut into 3cm long pieces. In a frying pan, heat some olive oil and add chopped onion. Sauté until translucent. Add broccolini and cover frying pan. Add sea salt and smoked paprika. Let cook for about 10 minutes until broccolini starts to soften. Make sure to check frequently so that broccolini does not get burnt.
  5. Mix lentils with broccolini and scoop into the pumpkin halves. Top with some pomegranate seeds.

I came across the idea to use half a pumpkin as a bowl for my lentils when scrolling through Instagram (I can't remember which account it was) and thought this was a genius idea. Not only does it add color to your plate, it is also a wonderful way to surprise your guests.

I've already written in earlier recipes what an amazing food lentils are. To give you an overview I've created a little infographic.

Since a couple of weeks I'm using opentaste.sg to order fresh vegetables and fruits and when scanning their products I saw broccolini - I do like broccoli, but I looooove broccolini so I had to order them. It turns out that they perfectly fit with lentils and pumpkin and even add an additional color to the dish. Broccolini is basically a hybrid of broccoli and gai lan which makes their floretts smaller and their stalks longer. You can eat the whole thing, so no need to through away the stalks.


INGREDIENTS (2 - 3 Servings)

  • 120g Green lentils, raw
  • 2 Pumpkin halves
  • 2 Bunches broccolini
  • Pomegranate seeds
  • 1/2 Onion, chopped
  • 1 Tbsp olive oil
  • Sea salt & Pepper
  • 1 Tsp paprika powder
  • 1 Tsp smoked paprika
  • 1 Tsp dried rosemary
  • Dash of red wine (optional)
 

It's also the prefect Christmas dish with its green and red colors. The pomegranate seeds add a crunchy texture and the sweetness goes very well with the light bitterness of the broccolinis. Hope you enjoy this little festive treat.

Nurture your happiness
Dominique

Vegan breakfast explosion

A plant based whole foods diet should be the basis of everyones nutrition - lots of vegetables and fruits, legumes, grains and beans, nuts, seeds and other healthy fats. If you come from a western country cheese and cold cuts are essentials for the breakfast table and are usually accompanied by some sort of eggs.

This vegan open-faced sandwich is the perfect plant based start into a productive day. The bread is a spelt-rye mixture and the olive paste gives a salty flavor. The Falafel provide the necessary proteins and fiber and with the avocado you get some filling healthy fats.

INGREDIENTS:

Falafel (10 small balls)

  • 1 can chickpeas
  • 2 Tbsp spelt flour
  • 1/4 onion, cut
  • 1-2 gloves garlic
  • 1 Tsp cayenne pepper
  • 1 Tsp curry powder
  • 1 Tsp turmeric
  • Salt and pepper to taste

Olive paste

  • 150g pitted black olives
  • 30g caperes
  • 1/2 lemon, juice
  • 1 Tbsp olive oil

Spelt-Rye Bread

  • 200g Spelt flour (whole grain)
  • 350g Rye flour (whole grain)
  • 2pck dry yeast
  • 350ml lukewarm water
  • 1 Tsp salt

 

INSTRUCTIONS

  1. Pre-heat oven at 180 Celsius
  2. For the bread, dissolve yeast in water and mix everything together. Kneed until you get a soft dough. Let raise for 2 hours.
  3. For the falafel, drain and rinse chickpeas. In food processor add chickpeas with all the remaining ingredients and blend well. Form little balls with your hands.
  4. For the olive paste, put all ingredients in a food processor and blend well
  5. From the bread dough form a loaf and let raise for another 30 minutes. Then bake for about 45 minutes.
  6. Heat some coconut oil in a frying pan and roast falafel gently from all sides.
  7. Top a piece of bread with some olive paste, avocado and falafel. (you can also take a whole grain wrap instead of the bread)

Another Barley medley

Well, barley got me hooked. That's why I created a new, very simple barley medley. It's prepared in less than 30minutes and packed with proteins, fibers and good fats. Even though barley is not gluten free, this meal is free of any animal products and boosts your carbonfood-print. The added lemon juice further helps the nutrient (especially the iron) absorption and gives a refreshing note.

All in all, this recipe is just a slight adaption of my Sweet n' Sour Barley but yet another great meal to prep for the week. Of course, if you like to get a gluten free version, just replace the barley with buckwheat and Ta Da!

For gluten free version, replace barley with buckwheat or brown rice.

For gluten free version, replace barley with buckwheat or brown rice.

INGREDIENTS (1 Serving)

  • 60g raw barley (soaked over night for easier digestion)
  • 100g frozen green peas
  • 60g Edamame beans (frozen, no skin)
  • 1/2 Avocado
  • 1 lime, juice
  • Salt and Pepper to taste

INSTRUCTION:

  1. Cook barley with three times water (appr. 30 minutes)
  2. In the mean time, bring some water to boil and poor over frozen Edamame and let soak until soft
  3. Heat frozen green peas in a sauce pan, add some water if necessary.
  4. Peal avocado and cut into chunks
  5. Mix everything together, add lime juice, salt and pepper (other seasoning could be paprika powder, turmeric, basil, oregano etc)

Egg and sweet potato omelet

Biological value (BV) describes how much of our food’s protein in incorporated in your body’s protein synthesis. There are 9 essential amino acids (smallest unit of protein) meaning that our body can’t synthesize them. A complete protein source contains all of those 9 amino acids. As most animal products are considered complete proteins some vegetarians/vegans might find it difficult to get their amino acids. But there are certain vegetarian food combinations, which lead to a complete protein when eaten together. One good example is eggs plus (sweet) potato.

INGREDIENTS (1 serving)

  • 2 eggs
  • 1 medium sweet potato, grated
  • 200g broccoli
  • ½ tbs coconut oil
  • ½ onion
  • salt and pepper

INSTRUCTIONS

  1. Mix eggs, grated sweet potato and salt and pepper
  2. Boil salted water and cook broccoli until soft
  3. Heat coconut oil in frying pan and glaze chopped onions
  4. Add egg-sweet-potato-mix to pan and fry from both sides

 

Buckwheat-Feta-Casserole

Buckwheat and quinoa are great gluten-free grains which can be used instead of rice, potatoes or pasta. They are high in fiber which keeps your blood sugar level balanced and prevents you from cravings. This casserole dish is great for a family dinner as it can be prepared in big portions. Or you just take the left-overs with you to the office.

INGREDIENTS

  • 80g raw quinoa/buckwheat
  • 18pc cherry tomatoes - can be replaced with 1 red/yellow capsicum
  • 200g raw broccoli
  • 40g Feta cheese
  • 100ml vegetable bouillon
  • 1 tsp garlic and onion powder
  • 1 Tbsp dried rosmary
  • Salt & pepper

INSTRUCTION

  1. Prepare buckwheat/quinoa as indicated on the packaging
  2. Blanch the broccoli floretts until al dente (not too much, as it will still be baked)
  3. Mix cherry tomatoes (cut in half) with broccoli and add salt & pepper, dried rosmary, garlic and onion powder
  4. Place cooked buckwheat/quinoa in casserole, cover with vegetables and feta crumbles.
  5. pour bouillon even over casserole
  6. bake for 30min at 180C