Healthy eating: Chili con Curry

I love Chili and I love Curry – so why don’t combine it? – I thought to myself “Why not try it.” And this try was so good, that I want to share it with you.

Chili con Curry

You need:

• 2 onions
• 2 garlic cloves
• 2 chili (red and yellow)
• 2 bell pepper (red and yellow)
• 2-3 tablespoons soy sauce
• 1 can kidney beans
• 1 big can chickpeas
• 1 can chopped tomatoes
• 2-3 tablespoons tomato paste
• ½ can coconut milk
• Salt, Chili- and Currypowder

Mince the onions, the garlic and the chili and fry it in a large pan with enough oil. First add the chili and the curry powder, then the diced bell pepper. Fry it for a little while and deglaze it with the soy sauce. Now add the drained kidney beans and chickpeas and fill it with the chopped tomatoes and the coconut milk.

Stir well, thereby stir in the tomato paste and cook for about 20 minutes. Stir from time to time, to avoid getting burnt. Finally, spice it up just like you like it. Voila!

I made also some soy meat and mixed it to the finished dish. Fits great

Enjoy cooking and…

Healthy eating: Chickpea Spinach Curry

Today I have another recipe for you, that meet my three requirements on cooking. It doesn’t take long, it’s with low expenditure and a healthy, delicious dish comes out of it.

Chickpea Spinach Curry

You need:

• 1-2 onions
• 1 big can of chickpeas
• 1 pack of spinach
• Curry, salt, pepper (a little bit Maggi)
• maybe garlicpowder, cumin
• for the non-vegan version: 1/2 piece of feta cheese

Chop the onions and roast them gently in the pan with enough oil. Once they are translucient, add 2 tablespoons curry powder, distribute and fry briefly.
Now add the drained chickpeas, the spinach and about a liter of water. Simmer for about 10 minutes with the lid closed. Remove the lid and continue cooking until the liquid is reduced and it becomes a nice consistency. Stir from time to time, to avoid scorching.
If you prefer a non-vegan version, crumb yet ½ piece of feta cheese and mix it in.
Now season with salt and pepper. A little bit of garlic powder and cumin matches also very good.

Finally, my Grandma’s insider tip: She always says: “On Greens must a little dash of Maggi”. I like it, but I know that not everybody does. If you are not sure you try it first on a spoon.

The benefits

• Spinach united despite very less calories many healthy vitamins and minerals. Besides iron it contains lutein and other valuable nutrients, such as potassium and magnesium, vitamin C and beta carotene.
• Chickpeas provide more protein than some type of meat. They are also very Ferrous and contain a lot of calcium. They also contain vitamin A, B, C, and E, as well as the essential amino acids lysine and threonine, needed by the body to build proteins.

Have fun cooking.

Healthy Eating: How To Cook Soy Meat / Vegetable Protein

Most of us know how to cook beef or meat but many are afraid to cook soy, because they don’t know how. However, the preparation of soy is not difficult. Even though you’re not a vegetarian, soy can be a cheap and delicious alternative which brings a little more variety to your plate.

And it’s healthy too. Textured Vegetable Protein (TVP) is made of defatted soy meal. It contains many valuable nutrients, especially vitamins and folic acid, as well as vegetable protein with all essential amino acids. Moreover, minerals such as calcium, magnesium and lecithin isoflavones, fiber and trace elements and polyunsaturated fatty acids are contained. Today I’ll show you:

Step by Step: How To Prepare Soy Meat / Vegetable Protein

You need:

• soy meat / vegetable protein,
• some soy sauce,
• oil and
• seasons of your choice

1: Soak the soy:
Pour the soy meat with boiling water and let it soak for about 5 minutes until it has drawn enough of water. Stirring during times so that all the pieces get soaked.

2: Drain the water, swill cold and squeeze it
Once you have drained the water, rinse with cold water. This has the advantage that you do not burn your fingers. For now, you squeeze the water easily with your hand out of the soy.

3: Sizzle in the pan
Now sear the soy meat in a pan until it is brown and crispy from the outside. Make sure to use enough oil because the soy doesn’t contain much fat, unlike meat.

4: Deglaze and spice up
Now deglaze with a good dash of soy sauce. Thereby, the pieces inside become “luscious” and will get a nice aroma.

Then it’s time to season to taste. What spices you use depends on your preference. My favorite at the moment is this grill seasoning. Also here, be not too sparingly because the soy is relatively tasteless.

5: Yummy!

That’s it. Easy – wasn’t it? That’s what I did this time:

Bon Appetite!

Healthy eating: Oven-Roasted Vegetables

It couldn’t be simpler and quicker..

Oven-Roasted Veggies

You need:

• tons of vegetables, what ever you are keen for (Here I used: Potatoes, Bellpepper, Pumpkin, Onions, Mushrooms and Tomatos)
• Oliveoil
• BBQ-Spices Mix … like this
• some herbs

How to:

Cut the vegatables into cubes and baste it in a baking dish with olive oil. Don’t be stingy with the oil. Season it with even more of the BBQ-spice. Mingle well and put it in the oven preheatet with 220 degrees Celsius. The time depends on your oven and the amount of the veggies. A good indicator are the potatoes – if they’re good, also is the rest. Important: Stir every now and then.

 

Enjoy your meal!

Healthy Eating: Do You Know Edamame?

I recently encountered Edamame on the menu of an Asian restaurant. Since I always like to try new things I ordered a serving and now I am hooked. Edamame are for me the perfect snack, but is also used in vegetable dishes or in soups. The word means “beans on branches” and it stands for unripe soybeans.

The preparation is simple and goes very quickly: Boil the edamame in a pot of boiling salt water for about five to ten minutes and serve them sprinkled with sea salt and, if you like, with spices, such as chili or garlic. The soft beans are pressed either with your fingers or the mouth out of their shuck.

In East Asia, soybeans have a long tradition. For over two thousand years, it is an important source of protein. The soybeans contain a lot of healthy substances. So these ingredients helps to reduce cholesterol and thus protect the heart and blood vessels. They will help to store calcium in your bones and thus prevent osteoporosis. The high fiber content benefits the digestion. Their protein content equal to that of meat and eggs: They are rich in vitamin A and E, calcium and iron, all good to lower blood sugar and cholesterol levels.

So, try it and eat lots of it!

Fit for Surf: Healthy Nutrition For Top Performance And Better Surfing

Our nutrition affects us in almost every condition in our lifes. If we provide our body the required nutrients many positive effects will sum up, like general fitness, cognitive performance and muscle growth. If just one component is missing, your body is not able to perform important processes. You see, if you want to stay fit a healthy nutrition is mandatory. Especially when you do a lot of sports, you need to obtain your sporting prowess and give your body the energy back.

Forget the recommendations

The recommendations are based on values ​​for the prevention of disease and the maintenance of the body functions – to be more specific: the scarce survival. An example: The medical standard for vitamin D was recently at 15ng/ml, just enough to avoid osteoporosis. According to the latest state of knowledge, you need triple of that for the OPTIMAL expire of the metabolism and gene function.

A top nutrition for a top performance

Imagine your body as a car. A car needs gasoline. The engine burns it, transforms it into energy and behold: It moves! Your body works similarly. You give it food and it converts it into energy. And you want no cheap, adulterated fuel in your body, right? No! From now we want high quality and just fuel the best premium gasoline.
When your goal is a top performance, you have to eat more of the good stuff and provide your body all the necessary nutrients. If you do a lot of sports, a healthy diet is essential so you will receive your performance and give your body back the energy you’ve spend.

Healthy eating can be fun

Standing in the kitchen for hours and dealing with complicated recipes? Works not for me. Cooking and eating has to be fun. Cooking has to be quick and easy – without long lists of ingredients and without big effort, still varied and healthy, with lots of fresh natural foods.

And suchlike recipes I will provide: easy and quick to make, healthy and varied and without big effort.

Try new things!

I eat strictly vegetarian, thus you will find only vegan recipes on this blog. But no worries, I don’t want to force my diet to anyone. I ‘ll just show you how you can prepare delicious and balanced meals without animal products. I will also show you some foods that might be not on your daily meal plan now. The only thing I ask you for is to give it a try !

Power for your next surf session!

You’ll be surprised what the vegan cuisine has to offer and how good it will be for your body and your diet. And because I pay attention to the right balance, these meals will give you the necessary power for your next surf session !

Healthy eating: Sweetpotato-Eggplant-Tomato-Turrets with Express-Guacamole

After work I am not in the mood for cooking. Quick * Easy * Delicious * Healthy! That is how my recipes have to be. Here I have one for you with fulfills all of them.

Sweetpotato-Eggplant-Tomato-Turrets

You need:

• 1 Sweetpotato
• 1 Eggplant
• 1 Tomato
• Olive oil
• Spices (Salt, pepper, paprika, chili,… whatever you like)

Cut the Sweetpotato, the eggplant and te tomato in slices about 0,5 cm. First fry the potato slices in a pan with olive oil from both sides until they’re done. After that continue with the egplant-slices. Put some more oil in the pan because they will suck it up. In the meantime you can spice the swettpotatos and the tomatos. I use salt, pepper, a little bit of paprika and chili. The eggplants should be done now. Finally build turrets – each with one potato-, eggplant- and tomatoslice. Finished!!!

Superfast Express-Guacamole

You need:

• 1 ripe Avocado
• a little bit of Lemonjuice
• 1 garlic clove
• Spices

Scrape out the avocado with a spoon and drizzle some lemon juice on it. Either chop or press the garlic clove and give it with the spices – here I take again salt, pepper, a little paprika and chili – to the avocado. Mash everything with a fork in the rhythm of this song 🙂 and hand it to the turrets.

Super easy and super delicious.

The benefits

• Sweet potatos are one of the richest sources of natural vitamin A ( in the form of beta-carotene ), vitamin C, magnesium, copper, vitamin B6, potassium and iron. It contains important fibers, but no fat.
• The eggplant has a high content of caffeic acid, which has antioxidant, anticarcinogenic and antimicrobial. It comprises vitamin B1 (thiamine), vitamin B2 (riboflavin) and folic acid.
• Tomatoes contain lycopene and vitamin C, minerals (eg. potassium) and important trace elements .
• The avocado is not only rich of vitamins of the B group, it also contains vitamin E. It is a good source of folate, potassium, magnesium, iron and copper, they contain lots of fiber.