Beets and Cheese

Yesterday we wrote about the nutritional benefits of beets, so today we have a simple recipe for you that highlights this great vegetable.

Ingredients:
1 serving of beets
1 serving of soft cheese
1 Tbsp. onions
1 garlic clove
Vegetable stock
1 piece of fresh ginger

Preparation:
Dice the onions finely and sauté in vegetable stock. Coarsely grate or dice the beets. Finely chop the garlic and ginger (quantity to taste) and add to the onions together with the beets. Cook briefly and mix well with the onions. Cut the cheese into slices. Set the stove to its lowest setting or turn it off and spread the cheese over the vegetables in thin slices. Allow the cheese to melt, then enjoy!

Apple Crusted Feta

Yesterday we highlighted the benefits of apples so today we have delicious recipe using apples for you!

Ingredients:
1 serving of feta (from sheep’s milk)
1 slice of crisp rye bread
1 apple
1 serving of salad
1 Tbsp marjoram/oregano
Salt and pepper

Preparation:
Preheat the oven to 125-150°F. Use a food processer to blend the rye bread into flour. Cut the feta into slices, place in an oven-safe dish, and heat in the oven. Grate the apple and mix with the rye flour. Heat a pan and toast the apple/rye flour mixture in it and season with salt, pepper and marjoram. Then take the feta and roll it in the toasted mixture. Wash the salad, arrange it on a plate, and then add the “breaded” feta slices on top. Enjoy!

Creamy Broccoli Soup

This smooth and creamy broccoli soup is great for the upcoming fall and winter months.

Ingredients:
1 serving of broccoli
1 cup (250 ml) vegetable broth
1 serving of cream cheese
Cayenne pepper
Nutmeg
Salt and pepper

Ingredients:
Clean the broccoli and cut into small florets. Bring the vegetable stock to the boil and cook the florets in it for about 5 minutes until soft. Take out two broccoli florets and set aside. Add half of the cream cheese to the broth and remaining broccoli and puree in a blender until smooth. Season with cayenne pepper and nutmeg. Arrange the soup on a plate, add the remaining cream cheese and garnish with the reserved broccoli florets. Enjoy!

Provencal Barbecue Sauce

This barbecue sauce is packed full of fresh and aromatic herbs and is great to use with fish, meat, or vegetables.

Ingredients (for 1 jar):
4 Spring onions
2 Bell peppers
1 Eggplant
2 Large tomatoes
3 Garlic cloves
2 Rosemary branches
1⁄4 tsp Thyme
1⁄2 tsp Oregano
1 tsp Vegetable broth powder
1/3 cup (75 ml) Balsamic
2 Tbsp Olive oil

Preparation:
Wash the vegetables and then cut into cubes. Peel the garlic and cut it into thin slices. In a medium sized pot on medium heat add the olive oil and garlic. Toast the garlic until aromatic and golden brown. Add the spring onions and eggplant and cook everything for about 5 minutes. Then add the bell peppers and after another 5 minutes add the tomatoes and herbs. Let the vegetable mixture simmer for half an hour. Remove the rosemary branches and then add everything to a blender and puree until smooth. If necessary, add water to thin out the mixture. Season as needed and then add the sauce to a jar and let it cool down. Store in the fridge and use as needed.

Tuna and Mango Salad

This tuna and mango salad is refreshing and delicious but most importantly easy to prepare!

Ingredients:
1 serving of fresh tuna
1 serving of iceberg lettuce
1 serving of mango
Vegetable broth
Salt and pepper

Preparation:
Cut fresh tuna fillet into medium sized pieces, season with salt and pepper, and then sauté for two to four minutes on each side, just before serving. Clean, wash and dry the salad and then cut into bite-sized pieces. Peel the mango and cut into thin strips. Combine the mango and lettuce, season with salt, pepper, and vegetable broth. Arrange fish and salad on a plate and enjoy!

Tip: For more flavor you can also add chili to the mango salad or depending on your plan/phase make a salad dressing using ginger, soy sauce, garlic, and chili.

Carrots

Carrots are a versatile vegetable that are delicious when picked straight from farm.

Many people are used to only eating the root but the leaves or tops can also be used! They are great when added to a pesto or blended in a smoothie.

For a smoothie simply puree the tops of 3 large carrots with 1 3/4 cup water (~400 mL), 150 g of baby spinach, a peeled orange, half a mango, and a tablespoon of flaxseed oil together until smoothie. For a colder smoothie try adding a few ice cubes.

Summer Power Smoothie

On hot summer days, a cold smoothie is not only refreshing but also a great energy boost!

Ingredients: 
250 g carrot 
1 kiwi (or 1 apple)
1 tablespoon oil
Ice cubes or cold water

Preparation: 
Wash and peel the carrot and then cut into chunks. Peel the kiwi and put aside a slice for the garnish. Juice the carrot and kiwi with a juicer and pour into a blender. Add the oil and ice cubes and then blend until creamy. Cut the kiwi slice and fix it to the edge of the glass. Enjoy!

Tip: It is best to drink this smoothie with a meal or you can make it into a main meal by adding a protein source from your plan.

Grilled Plums

Although we usually associate grilling with savory dishes, the grill is also a great tool for desserts. Many fruits such as plums (which we are using here) and pineapples are wonderful when cooked on the grill!

Ingredients:
1 serving of fresh plums
1 teaspoon of cinnamon
1 teaspoon of sesame seeds
1 teaspoon of olive oil

Preparation:
Remove the pits from the plums, quarter them, and then sprinkle with cinnamon and sesame seeds. Coat two sheets of aluminium foil with olive oil, add the plums, and then wrap the foil around the fruit. Put the plum package on the grill and leave the fruit to braise in their own juice for about 20 minutes at low heat. Enjoy!

Tasty Vegetarian – Yummy Veggie-Tofu Wok

We love vegetables from the wok! Yummy vegetarian tofu wok.

MB 07-31-2019
Ingredients: 1 serving tofu
1 serving vegetables from your plan (e.g., princess beans, bell pepper, 1 tsp. diced red onion)

Spices: tamari soy sauce, ginger, garlic, lemon grass, chili, vegetable stock, turmeric, sea salt, black pepper, coconut milk, coconut oil,

Preparation: peel the garlic and ginger and chop finely. Chop thick parts of lemon grass and the chili finely. Mix tamari, garlic, ginger, chili, lemon grass, turmeric, salt, freshly ground pepper and coconut oil into a marinade. Cut the tofu into small cubes and marinate overnight.

Wash and clean vegetables and briefly blanch beans in salted water. Cut the bell pepper into stripes. Sauté the tofu, add the onion cubes and steam. Fry bell peppers briefly, then add the beans and deglaze with coconut milk. Bring all to the boil and season to taste.

 

BBQ-Season: Clean and Healthy “Ketchup”

This is a must have during the barbecue season: Our basic recipe for clean ketchup ensures healthy enjoyment!

MB 7.7.2019
Ingredients for 1 serving:
1 ripe tomato
4 dried tomato preserved in oil
5 black olives
30 ml olive oil
1 TBsp dark balsamic vinegar
Spices and Herbs to taste, e.g., sea salt, ground black or white pepper, mustard powder, onion powder, garlic powder, rosemary.

Preparation:
Wash and dry the tomato, remove the stalk and cut into small pieces. Cut the dried tomatoes and olives into small pieces. Put all ingredients into a mixing bowl and puree. Season to taste with herbs and spices.

Our perfect condiment and dip for meat and vegetable sticks.