Monthly Archives: March 2016


Kitchari

Fresh and easy! Preparation time: 30 minutes                                            serves: 3/4 portions Ingredients 1/2 cup red lentils (or mung beans) 1/2 cup brown rice 1 diced carrot 1 zucchini sliced 1/2 cup (frozen) green peas 1 cup chopped kale (or spinach) 4 cups water 1 tsp. Turmeric powder salt and pepper to taste 1/4 cup chopped cilantro or […]

kitchari

quiona salad

Quinoa Caprese

Super simple and tasty Preparation time: 20 minutes                                     Yields:2 portions Ingredients 1 cup quinoa 250gr mozzarella, diced (optional) 1 cup cherry tomatoes, halved 1/2 cup fresh basil leaves 1 avocado, halved, seeded, peeled and diced 2 tablespoons pine nuts 1/4 cup balsamic vinegar 2 tablespoons olive oil Salt and pepper, to taste   Directions In […]


Quinoa Puttanesca 2

This richly flavored version of the Italian classic is healthified by substituting quinoa for spaghetti and throwing in a healthy dose of superfood spinach. Preparation time: 20 minutes                                            Yield: 4 portions Ingredients 1 tablespoon olive oil 3 cloves garlic, chopped 1 tbsp. capers (optional) 6 anchovy fillets (optional) 12 olives, chopped, plus more for garnish […]

quinoaputanesca

mashed celeri

Healthier mashed “potatoes”

Let’s face it, few foods can really top the white potato in providing that silky and comforting satisfaction. There are a few substitutes, celery root works the best. Preparation time: 20 minutes                                    Yields: 2 portions Ingredients 2 small celery roots (celeriac) or 1 big, peeled and cut in half 1 tablespoon fresh thyme leaves, plus […]


Red Lentils Dahl With Sweet Potatoes

The beauty of this recipe is its simplicity! Ingredients 1 tablespoon coconut oil 1 leek (chopped) 2 cloves of garlic 2 teaspoon curry powder 1 teaspoon ginger powder (optional) 1 cinnamon stick or 1 teaspoon of cinnamon 200 gr red split lentils (well rinsed) 1 tin chopped tomatoes (400 gr) 600 ml water 400 gr sweet potatoes (or pumpkin) […]

red lentils dahl

fruit-smoothie2

Smoothies

It’s nearly impossible to screw up a smoothie. Throw any combination of milk, fruit, nuts, and other goodies into a blender and presto: You’ve got drinkable meal. Here are a few tips to make your smoothie taste even better: Pour in liquids first and add ice last. Start with the lowest blender speed and work […]


Blueberries Amaranth Breakfast

Amaranth is high in fiber (21 percent of the daily recommended value per cup), and it’s also a great source of the amino acid lysine and nutrients magnesium, calcium, and squalene a compound that may help prevent cancer. Plus, it’s also a protein powerhouse. Total time: 30 minutes                                                           Yields: 2 servings Ingredients 1/2 cup amaranth, […]

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Baked Banana Bread Doughnut

These breakfast treats keep things on the light side, with no processed sugar or white flour, and significantly less fat. The soft, walnut-studded rings are made with whole-wheat flour and baked to perfection—yet they still have the great banana bread flavors.   Total Time:25 minutes                                                       Yields: 10 to 12 Doughnuts or muffins Ingredients Cooking spray […]


Banana Oat Pancakes

Fantastic alternative to regular old pancakes filled with protein, fibers and vitamins. Total preparation time: 20 minutes                                     Yields: 10 pancakes Ingredients 2 ripe bananas 2 eggs ½ cup rolled oats ½ teaspoon baking powder pinch of salt maple syrup, to serve (optional) fresh fruit of your choice, to serve Directions In a blender, combine the […]

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Coconut mango overnight oatmeal

Oatmeal does not get any easier, mix everything up at night, and then take it out of the fridge once you’re ready to go in the morning. Oatmeal is a high-fiber morning meal that’s been shown to help lower blood cholesterol levels, aid with digestion and improve metabolism. Ingredients 1/2 cup rolled oats (or oatmeal as […]