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

Burger and Fries - Why not?

Most of us love burgers with fries, it gives us some kind of childhood memory and we feel comfort when taking a big bite. Unfortunately most of the burgers are loaded with trans-fats, saturated fats and empty calories. So why not try this vegetarian alternative, which provides you lots of iron and fiber but still satisfies your craving. I'm pretty sure also your kids will love it.

 

INGREDIENTS

Burger (4 patties)
(Inspiration from Totally Veg
)

  • 1/2 Onion
  • 1 Tbsp chia seeds
  • 1.5 Tbsp water
  • 120g raw green lentils (cook with triple the amount of water)
  • 1.5 garlic gloves, pressed
  • 1 Tbsp basil
  • 1 Tsp paprika powder
  • 1 Tbsp tomato paste

Bread rolls (3-4 rolls)
(Inspiration from Super Naturally Healthy)

  • 125g Buckwheat flour or spelt flour
  • 125g Rye flour
  • 1 egg
  • 200g natural yogurt
  • 1 Tsp baking soda
  • 1 Tsp salt

Sweet Potato Fries (for 4)

  • 4 Medium sweet potatoes
  • 1 Tbsp olive oil
  • 1 Tsp sea salt
  • some rosemary

INSTRUCTION

  1. Pre-heat oven at 180 Celsius
  2. Cook lentils in water until they are soft enough to be mashed
  3. For the bread, mix all ingredients in a bowl and knead until you get a soft dough. Form four little buns and cross each of them with a knife. Bake for approximately 30 minutes. Check if bread sounds hollow when knocking at the bottom side.
  4. For the sweet potato fries, peel sweet potato and cut in finger shape pieces. Mix with olive oil, salt and rosemary and bake at 180 Celsius for 30 minutes until golden brown.
  5. Mix chia seeds with water and stir. Set a side to let soak.
  6. Cut onion in small pieces and glaze for a few minutes in heated olive oil
  7. In a bowl, mash cooked lentils, add garlic, basil, paprika powder, tomato paste, chia seeds and onion. Taste whether some salt is necessary.
  8. Form 4 patties and fry each patty in a frying pan from each side with a little bit of olive oil
  9. Cut bread rolls open, add some lettuce, natural yogurt, hummus or any other garnish you like and put patty inside. Serve with oven baked sweet potatoes.

TIP: To make the sweet potato crunchier, soak them in water for 40 minutes and dry thoroughly. This removes part of the starch and makes them crunchier when baking.

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.

Homemade Hummus On Toasted Sweet Potato

Let yourself emerge on a journey to the middle east with this delicious hummus recipe. Not only are chickpeas a great source of protein, they are also high in fibre to stabilise your blood sugar levels. You can use them as spread on whole grain bread or as I did on toasted sweet potatoes, or you just dip your raw vegetables in it. 

INGREDIENTS (2-3 servings)

  • 1 can chickpeas, drained
  • 2 Tbsp tahini paste
  • 1 Garlic glove
  • 1 Tsp parpika powder
  • 1 Tsp sea salt
  • 1 Tbsp olive oil
  • 1 Medium sweet potato

INSTRUCTION

  1. Put all ingredients except sweet potato in a food processor and blend well
  2. Cut the sweet potato in 1cm thin slices and toast for about 15 minutes
  3. Spread hummus on top of the sweet potato and garnish with fresh tomatoes

Soba Noodles - East meets West

Soba noodles are a great gluten free alternative to the Western Spaghetti. They are made with buckwheat flour and have a nutty taste. When buying Soba noodles read carefully the ingredients list - most of the producers replace a big quantity of the buckwheat flour with wheat. Here in Singapore I can recommend to order Eden Foods selected buckwheat Soba noddles from iherb.

This recipe combines the Asian flavors from Soba and ginger with the Western vegetables. It is perfect for a light lunch and provides you with complex carbohydrates and filling proteins.

INGREDIENTS (1 SERVING)

  • 80g Soba Noodles
  • 1 medium carrot
  • 150g frozen green peas
  • 1/2 onion
  • 1 Tbsp grated ginger
  • 1 Tsp ground paprika
  • 1 Tbsp coconut oil
  • vegetable stock
  • soy sauce

INSTRUCTION

  1. Heat coconut oil in a frying pan and glaze onion
  2. Deglaze with vegetable stock and add green peas plus carrots
  3. Cook Soba noodles as indicated on packaging
  4. Let vegetables cook until soft, add ginger, paprika and some soy sauce
  5. Mix noodles with sauce and enjoy

 

Mediterranean millet salad

If you are looking for a nice change to all those quinoa salads, millet might do the trick. It is also gluten-free and high in fiber and antioxidants. Even regarding protein content, millet does well. With almost 3g per 100g it lies just behind quinoa with 3.5g. So what are you waiting for - get the millet cooking.

INGREDIENTS (1 serving)

  • 60g raw hulled millet
  • 1/2 capsicum
  • 200g zucchini
  • 1/2 Tbsp olive oil
  • 6p cherry tomatoes
  • 70g feta cheese
  • 1 tsp soy sauce
  • 1 tsp ground paprika
  • 1 tsp dried rosemary
  • fresh basil leaves

INSTRUCTION

  1. cook the millet as indicated on the packaging (usually 1:3 millet:water)
  2. Heat oil in frying pan and add capsicum, zucchini and tomatoes (onion if liked). Fry until slightly soft
  3. Add cooked millet to the vegetables and mix with basil leaves and other spices
  4. Top with feta cheese

Protein Kaiserschmarrn

As an Austrian my mother used to make Kaiserschmarrn with lots of sugar and topped with even more jam and cream. So I thought why not try to get a protein packed, sugar free version of this traditional Austrian dish. I found a great recipe on justget.fit  It's still rather high in calories, so I'd recommend to have it for breakfast instead of dessert.

INGREDIENTS

  • 1 fresh banana
  • 2 eggs
  • 20g protein powder
  • 1 tsp baking soda
  • 1 Tsp coconut oil
  • blueberries and greek yogurt

INSTRUCTION

  1. Blend banana, eggs, protein powder and baking soda
  2. Heat coconut oil and pour batter into pan
  3. Let it slowly set, then make small flakes with a wooden spoon
  4. Top with blueberries and greek yogurt

If you prefer to have pancakes - just add the batter in small portions and fry until you get some small bubbles in the middle.

Quinoa risotto with spinach

I once talked to a chef about risotto and he explained me that they add at least 250g butter per person!!! WOOOOW, that's a lot of saturated fat I thought to myself - so I came up with a much lighter version which is packed with proteins.

INGREDIENTS

  • 80g raw quinoa
  • 125g drained cannellini beans
  • 1/2 onion
  • 210g frozen spinach
  • 3-4dl vegetable broth
  • 10g grated parmesan cheese
  • 1/2 Tbsp coconut oil

INSTRUCTION

  1. Heat coconut oil and glaze onion
  2. Add raw quinoa and frozen spinach and deglaze with vegetable broth
  3. Let cook until all the water is absorbed
  4. Mix parmesan cheese and cannellini beans

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

 

Zoodles with mushroom cream-cheese sauce

Zoodles are spiralized zucchini and can replace spaghetti for a low calorie/carb meal. For some people portion sizes are an important detail when it comes to losing weight. They are afraid of not getting enough food on the plate. Zoodles allow you to fill your bowl brimful and they give you a satisfying feeling after your meal.

There are several kind of spiralizers - I don't have any specific brand I could recommend but find some inspiration below.


From Crate & Barrels

Can also be used for sweet potato curls

INGREDIENTS (1 Portion)

  • 2 medium zucchini
  • 10 medium mushrooms
  • 40g cream cheese
  • 0.5 Onion
  • 1 Tbsp coconut oil
  • Salt & Pepper

INSTRUCTION

  1. Spiralize zucchini and set a side
  2. Heat coconut oil in a pan and add chopped onions. Fry till glazed
  3. Add mushrooms and let cook until mushrooms are soft
  4. Heat 1L water and fully cover zucchini for about 5 minutes
  5. Add cream cheese to mushrooms and simmer until cheese is melted. Add Salt & pepper.

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

Whole meal pasta and chickpea salad

Most people have a negative position towards pasta. Pasta makes you fat, pasta has too many carbohydrates etc. Let me tell you - all bull***! This meal includes complex carbohydrates providing whole meal pasta and in combination with protein rich chickpeas it is the perfect lunch to bring to your office.

INGREDIENTS (1 person)

  • 80g raw whole meal pasta or quinoa
  • 150g canned & drained chickpeas (in water - try these)
  • 18pc cherry tomatoes
  • 5pc black olives
  • salt & pepper
  • fresh basil leaves

INSTRUCTION

  1. Prepare pasta/quinoa as indicated on package
  2. Drain chickpeas and rinse with water
  3. Mix chickpeas with tomatoes, olives and pasta. Add salt & pepper according to your taste. Garnish with basil leaves