B09XWXXN2Y

DR.
SEBI’S
ALKALINE AND
ANTI-INFLAMMATORY
DIET
FOR BEGINNERS 2022
28 Day-Meal Plan to Detox and

Reduce Inflammation, 700+
Alkaline Recipes with Color
Photos
by
FRIDA JOHNSON
© Copyright 2022 -Frida Johnson-
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Table of Contents
INTRODUCTION
Nutritional Guide | vegetables
Nutritional Guide | fruit
Nutritional Guide | Nuts and seeds
Nutritional Guide | Spices - condiments
Nutritional Guide | sugars
Nutritional Guide | alkaline grains
Nutritional Guide | All natural herbal teas.
Alkaline diet: herbs to cleanse and revitalize my organs
28 Days Meal plan
CHAPTER ONE Breakfast Recipes
1. Blueberry Muffins
2. Spelt pancakes
3. Teff Porridge
4. Portobello Mushroom Patties
5. Avocado Breakfast Bowl
6. Fonio Cereal
7. Chickpea Burgers
8. Brazil Nut Banana Bread
9. Breakfast Porridge
10. Quinoa and Apple Breakfast
11. Quinoa Porridge
12. Breakfast Herbal Smoothie
13. Breakfast Boost with Apple and Berries
14. Avocado Tomato Toast
15. Alkaline Breakfast Bars
16. Tamarind and Cucumber Breakfast Drink
17. Lime & Mint Summer Fruit Salad
18. Blackberry Pie
19. Jackfruit Vegetable Fry
20. Hempseed Milk
21. Pumpkin Spice Quinoa
22. Millet Porridge
23. Banana Barley Porridge
24. Turnip Bowl
25. Dr. Sebi Hot Sauce Recipe
26. Spelt Waffles
27. Teff Porridge
28. Apple Pie Recipe
29. Vegetable Pancakes
30. Figs & Ginger Fruit Compote
31. Chickpea omelet
32. Crustless broccoli quiche with sun-dried tomatoes
33. chocolate pancakes
34. Scrambled eggs for breakfast
35. Superfood breakfast bar
36. Breakfast tofu
37. Cauliflower waffles with cheese and thyme
38. Sweet Corn Muffins
39. Fresh & fruity Perky Parfait
40. Cream Cheese Salmon Toast
41. Peaches with honey almond ricotta
42. Apple cinnamon fruit bar
43. Blue Berry muffins
44. Blueberry smoothies
45. Kale Turmeric Scramble
46. Cheese and sausage casserole with Tasty
47. Golden Milk Chia Pudding
48. Carrot Cake Overnight Oats
49. Honey Pancakes
50. Sweet potato hash
CHAPTER TWO Lunch Recipes
51. Cheesy Spinach Casserole
52. Cheesy Cauliflower Mac’n’Cheese
53. Pizza Margherita
54. Creamy Onion Soup
55. Basil zucchini and eggplant
56. Alkaline electric ice
57. Alkaline flatbread
58. Chickpea Burger
59. Detox smoothies for lunch
60. Nori burritos
61. Lemon Garlic Shrimp
62. Delicious baked turkey balls
63. Cauliflower Rice
64. Juicy broccolini with anchovies and almonds
65. Curry lentil stew
66. Lemon Tuna
67. Honey Lime Fried Chicken
68. Cabbage Soup
69. Shredded chicken gyros
70. Roasted Tofu and Vegetables
71. Tomato Green Salad
72. Strawberry and apple salad
73. Tomato soup
74. Garlic Broccoli
75. Curry Okra
76. Mushroom Curry
77. Nutty Brussels sprouts
78. Roasted butternut squash
79. broccoli with bell pepper
80. Vegetarian Skewers
81. Cajun Vegan Ranch Blackened Tempeh
82. Chickpea and Avocado Salad Sandwich
83. vegan burger
84. alkaline kale
85. Elettrit Salad
86. Dates, Walnuts, Orange and Kale Salad
87. Spelled pasta, zutthini and aubergine
88. alkalizing millet dish
89. Green Noodle Salad
90. pumpkin stew
91. Lemon Tuna
92. Chicken Meatball Soup
93. Cabbage and Orange Salad with Citrus Vinaigrette
94. Tempeh and Root Bake
95. Green Soup
96. Pepperoni Pizza Pan
97. Capellini Soup with Tofu and Shrimp
98. Rice with shrimp and lemon butter
99. cauliflower soup
100. Sweet Potato Black Bean Burgers
CHAPTER THREE Dinner Recipes
101. Egg foo yung
102. Mataroni and Cheese
103. Zuttaini Pasta
104. Alkaline Elettrit Sloppy Joe
105. Elettrit alkaline vegetable lasagna
106. Elettrit alkaline dumplings
107. Pizza
108. Alkaline meatloaf
109. Alkalizing Noodle Bowl with Tahini
110. Quinoa pasta with sautéed artichokes and tomato
111. Zucchini Pasta with Avocado Sauce
112. Hash Brown Celery Root Potatoes
113. Braised kale
114. Sauteed Brussels Sprouts and Carrots
115. Tropical Fruit Parfait
116. Fries with zucchini and garlic
117. Braised Leeks, Cauliflower, and Artichoke Hearts
118. Cinnamon chips with avocado sauce and strawberries
119. Roasted root vegetables
120. Pasta salad
121. Pork Carnitas
122. Simply Sauteed Puff Steak
123. Roasted salmon with miso
124. Turkey Sweet Potato Soup
125. Steamed Trout with Red Beans and Chili Sauce
126. Pumpkin Garlic Noodles
127. Walnuts And Asparagus Delight
128. Cauliflower Stew with Turmeric And Cod
129. Strawberry and Goat Cheese Salad
130. Italian Style Spiced Tofu And Summer Vegetables
131. Grilled Herb Salmon Fillet
132. Avocado Pesto Zoodles with Salmon
133. Sweet Potato and Chicken Soup with Lentils
134. Coconut green curry with boiled rice
135. Pan-Seared Turkey Breast With Browned Vegetables
136. Meatballs Alla Parmigiana
137. Chicken Parmesan Meatballs
138. Mushroom and Beetroot Soup
139. Salmon and Saffron Soup
140. Italian summer squash soup
141. Strawberry daiquiri
142. Diabetic Virgin Mhite Sangria
143. Mow Cola Chicken
144. Low Carb Sweet and Sour Chicken
145. low calorie fruit smoothie
146. Mushroom, spinach and turmeric frittata
149. Curried vegetables and poached eggs
150. Braised Kale
CHAPTER FOUR Desserts and Snacks
151. Orange and blueberry cheesecake
152. Coconut cake
153. Blueberry Cake
154. Banana cream pie
155. Cheese making
156. Donuts
157. Apple pie
158. Peat cakes
159. Coconut cream
160. Alkaline Elettrit Cake
161. Chickpea salad
162. Muffins
163. Guacamole
164. Nutty Brown Energy Balls
165. Quinoa and Beans
166. Banana and Strawberry Ice Cream
167. Lettuce Avocado Wraps
168. Flying Raspberry Energy Balls
169. Cucumber and green onion salad
170. Homemade Whipped Cream
171. Dill and Salmon Pate
172. Chai Spiced Baked Apples
173. Peach Crisp
174. Carrot and Pumpkin Seed Cookies
175. Avocado Fries
176. Fried Butter Cake
177. Easy blueberry compote
178. Chickpea and Pepper Hummus
179. Protein bars
180. Sausage Vegetable Bake
181. Coconut Waffle
182. Mango cheesecake
183. Applesauce
184. French toast
185. Alkaline Porridge
186. Date balls
187. Banana cake
188. Strawberry jam
189. Pancakes
190. Spell cookies
191. Banana and strawberry ice cream
192. Chickpea salad
195. Barley and kale
196. Elegant coconut date bars for an enchanting evening
197. Vegan crushed coconut cream
198. Tharp She Salted Peanut Butter Cookies
199. Coconut Lemon Pudding
200. A Snowy “Frozen” salad bowl
201. Crispy baked bananas
202. Walnut Butter Brownies
203. Fruit and date cake, incredibly delicious
204. Cherry and poppy seed muffins
205. Homemade granola
206. Tofu cashew cheesecake dessert
207. Iced lemon pie with pineapple and fresh blueberries
208. Chocolate chip gelato
209. Peanut butter and jelly ice cream
210. Peanut Butter Banana Cookies
211. Almond butter toast with sweet potatoes and blueberries
212. Pumpkin and oatmeal bars
213. Oatmeal and Apple Cookies
215. Coconut snacks
216. Cucumber and kale open sandwich
217. Delicious minisandías
218. Roasted Chickpeas
219. Waffles with applesauce and almonds
220. Apple crisps
221. Marm Mushroom Orange Pepper Salad
222. Broccoli, seaweed and feta salad
223. Strawberry Crisp
224. French Fries
225. Vegetable puree with basil
226. Spicy kale chips
227. Roasted Asparagus Salad with Feta Cheese
228. Red chard with garlic and lemon
229. Blueberry curd
230. Coffee style fudge
231. Rosemary Vegetable Bake
232. Berry Pops
234. Kale Chips
235. French Toast Sticks
236. Meat Bites
237. Chia Pudding with Cashews and Cherries
238. Spiced Nuts
239. Simple banana cake
240. Vegetable “cheese” sauce
241. Vegan crumble
242. Matcha bars without baking with chocolate and coconut
243. Superfood in chocolate chip cookies
244. Pancakes without egg
245. Energy-rich superfood compote
246. Ice cold watermelon on a stick
247. Vegetable chips from the oven
248. Caramel dip
249. Paprika chips from the oven
250. flatbread
CHAPTER FIVE Seafood Recipes
251. Asparagus And Mixed Salad
252. Cuttlefish Salad In Sweet And Sour Sauce
253. Coronello Carpaccio And Dried Cherry Tomatoes
254. Flag Fish Roll With Smoked Provola
255. Spaghetti Marinara
256. Vermicelli With Cuttlefish Ink
257. Ribbons With Thalli And Tuna
258. Bluefin Tuna At The Two Sesame
259. Escarole And Cetara Anchovies Pie With Raisins And
Pine Nuts
260. Shrimp Pie
261. Creamy Shrimp Oven Rice
262. Shrimp in the pumpkin
263. Seafood Noodles
264. Potato Dumpling with Shrimp
265. Creamy Shrimp Cone
266. Shrimp cocktail
267. Shrimp Basket
268. Shrimp Stash
267. Minty Cod Mix
268. Creamy Sea Bass Mix
269. Tender Salmon In Mustard Sauce
270. Crispy Garlic Shrimp
271. Salmon Cakes
272. Mexican Fish
273. Crumbed Fish
274. Crab Salad
275. Hot Tuna Steak
276. Chocolate chip cookies
277. Lobster cobb salad
278. coconut shrimp curry
279. Mason Jar sushi salad
280. Pistachio-Crusted Salmon
281. Thai mussels
282. Shrimp and pesto grilled pizza
283. Fiery salmon skewers
284. Orange salmon with nut rice
285. Cod on broccoli and pea puree
286. Steamed fish fillet on a vegetable bed
287. Radish and shrimp pan on celery root
288. Thai crab meat salad
289. Crispy fish with tomato and bread salad
290. Pancakes stuffed with salmon
291. fish burger
293. Garlic prawns
294. Shrimps with garlic
295. Truffle egg dish
296. Scallops on a skewer
297. Pickled salmon trout sandwich
298. Cottage fish spread
299. Fried wild salmon fillet
300. Salmon spread with curd cheese
301. Smoked trout spread
302. Tuna salad with beans
303. Pizza toast
304. Breakfast with salmon trout and egg dish
305. Cucumber noodles with char sauce
306. Salmon pancakes rolls
307. The Caribbean flavoured salmon
309. Tuna and Cheese Salad
310. Andalusian prawns
311. Scrambled eggs with truffles
312. Cold cucumber soup with crayfish
315. Crayfish in the brew
316. Organic prawns on wok vegetables
318. Ceviche made from organic shrimp and avocado
319. Shrimp sushi
320. stuffed avocado
321. Fried scampi
322. Calamari with potatoes
323. Fish in tomato sauce
324. Tuna with a fruity cucumber salad
325. Fast fish burger
327. Mayonnaise with basil
330. Fried scampi
331. Pasta with salmon
332. Smoked trout toast
333. Smoked Salmon Tartare
334. Dutch herring salad
335. Wrong salmon spread
337. Tuna noodles
338. tuna spread
339. Philadelphia lemon dumplings
CHAPTER SIX Smoothies and Juices
341. Apple smoothie with ginger
342. Melon and spinach juice with cinnamon
343. Green smoothies with yoghurt
344. Grape and celery juice with wheatgrass
345. Drinks with oranges
346. Orange and mandarin liqueur
347. Pear and lime marmalade
348. Kiwi yogurt ice cream
349. Christmas cocktail - vegan eggnog
350. Watercress smoothie
351. Cucumber and orange drink
352. Green smoothies with yogurt
353. Spinach and kiwi smoothie bowl
354. Blackberry and vanilla smoothie
355. Carrot Drink with Parsley And Lemon With Garlic
356. Spicy tomato-thick milk drink
357. Apple Cherry Cocktail With Celery
358. Apple Vegetable Juice With Beetroot
359. Strong vegetable juice with ginger
360. Fast Beetroot Drink with Chives
361. Paprika Cocktail with orange
362. Red Apple Juice With Red Cabbage
363. Spicy Carrot Juice with Curry Foam
364. Cucumber-orange drink
365. Cucumber drink with wasabi
366. Cucumber Smoothie
367. Cucumber smoothie with muesli
368. Cucumber and Blackberry Smoothie
369. Spicy carrot drink
370. Green Smoothies With Yogurt
371. Watermelon Bell Pepper Drink
372. Kale and ginger smoothie
373. Avocado smoothie with basil
375. Spicy carrot cocktail
376. Rocket and celery smoothie
377. Smoothie with kale
378. Green smoothie with apple and celery
379. Hearty green smoothie bowl
380. Passion fruit and celery smoothie
381. Green smoothie with mint
383. cucumber drink with papaya and orange
384. Kiwi and lime cocktail with pomegranate seeds
385. Green carrot mix with parsley
386. Strawberry papaya drink
387. Grape smoothie with cranberries
388. Banana berry smoothie with grapefruit
389. Banana and carrot juice with orange
391. Avocado smoothie with yogurt and wasabi
393. Strawberry and soy mix with green pepper
394. Apple and avocado smoothie with kiwi
395. Plum smoothie with cinnamon
396. Cress cocktail with cucumber
397. Tomato and soy smoothie with basil
398. Tomato and cucumber smoothie
400. Pear and carrot smoothie
401. Broccoli Smoothie with Pineapple
402. Green Snickers Smoothie
403. Creamy fig with avocado
404. Smoothie with oatmeal and cocoa
405. spinach Island with Mango and Ginger
406. Shot of energy with carrot and ginger
407. papaya paradise
408. sweet cucumber surprise
409. Cucumber and mint drink
410. Fresh Grapefruit
411. Anti-Cravings
413. Kiwi buttermilk smoothie
414. Cucumber, apple and banana shake
CHAPTER SEVEN Side Dish
415. Spinach Stuffed Mushrooms
416. Crispy Cauliflower Chips
417. Baked potatoes without oil
418. Red cranberry and kale pilaf
419. Sweet potato tropical casserole
420. Traditional stuffing
421. Quinoa Pilaf Stuffing
422. Mashed sweet potato with cauliflower
423. Brussels sprouts caramelized with blueberries.
424. Red potatoes with green vegetables
425. Hot Beans
426. Broccoli with mustard sauce
427. Toasted Cobs
428. Steamed green vegetables
429. Garlic Spinach
430. sweet potatoes!
431. Garlic mashed potatoes
432 Stuffed baked potatoes
433. Curry rice
434. Mashed potatoes
435. Wild Rice Pilaf
436. Cabbage with peanuts
437. Sauteed sweet potato and kale
438. Quinoa Tabbouleh
439. Sweet and spicy coriander and ginger salad
440. Garlic Spinach
443. Stuffed baked potatoes
444. Curry rice
447. Vegan breakfast sausages with apples and shiitakes
448. Caramelized and smoked Brussels sprouts
449. Sweet potato and pineapple casserole with pecan
streusel
454. Vegan muffins of rainbow chard and tofu
455. Potato chips with salt and baked vinegar
456. Grilled potato
457. Corn wheels
458. potato fritters
459. potato pancakes
460. Asparagus from the oven
461. Asparagus strudel
462. Zucchini with feta
463. Stir-fry vegetables
464. Mexican stir-fry vegetables
465. Colourful chickpea salad
466. Caprese
467. Green beans and carrot soup
468. Potato and rocket salad
469. Wild garlic spaetzle
470. Zucchini turrets
471. Spinach dumplings
472. Oatmeal dumplings
473. Rice with red lentils
474. Feta Tomato Casserole with Bacon
475. Carrots potato hash browns
476. Pumpkin potato hash browns
477. Avocado kernel
478. Potato and bean puree
479. Potato and celery puree
480. Colourful Garden vegetables
481. Beer onions
482. Mushroom risotto
483. Caraway potatoes
484. Sage potatoes
485. Potato and wild garlic puree
486. Radish Salad
487. Cole slaw
488. Cold slaw
489. heated coleslaw
490. Zucchini vegetables
491. Alkaline wild garlic wedges
492. Horseradish curd cream
493. Ham rolls with horseradish filling
494. cucumber sauce
495. Tomato salad
496. Apple horseradish
497. Spinach cheese spread
498. Horseradish spread
499. Liptauer spread
500. Beetroot horseradish
501. Bean sprouts - Namul
502. Glazed carrots
503. Grilled fennel
504. Onion Mustard Dip
505. Blue cheese dip
506. Grilled potatoes
507. Spinach chips
508. Tomato sauce
509. zabaglione
510. Lemon vodka sorbetto
CHAPTER EIGHT Vegetables
511. Poached eggs from the air fryer
512. Vegetable and oat patties from the hot air fryer
513. Zucchini and feta casserole from the air fryer
514. Sweet potato fries from the air fryer
515. Corn skewers from the air fryer
516. Vegetable noodle bake gratin
517. Colourful vegetable curry wrap
518. Cucumber and beer vegetables
519. Gnocchi with vegetables
520. Potato and vegetable fritters
521. Horseradish and Vegetable Spread
522. Egg spread with cucumber
523. Tomatoes stuffed with Chavroux
524. grilled tomatoes
525. Summer Salad
526. Vegetable risotto with parmesan
529. Grill vegetables
530. Quinoa salad
531. Carrot and semolina soup
532. Spinach strudel
533.Tortilla wraps with tuna
534. Prosciutto figs with potato cream
535. Sweet Potato Pancakes
537. Creamed vegetables
538. Vegetable salad with apricots
539. Vegetable rice with green asparagus
541. Chinese cabbage namul
542. Bean sprouts – Namul
543. Crayfish in the root brew
544. Colourful garden vegetables
545. Salmon trout fillet on a bed of colored vegetables
546. vegetable salad with buttermilk dressing
547. Millet vegetable soup
548. Pumpkin spread
549. Baked zucchini from the air fryer
550. Tomato salad
551. Wild garlic and avocado salad
552. Capers and cucumber spread with paprika
553. Tomato pots
554. Tomato and goat cheese spread
555. Cucumber pots with horseradish
556. Peasant style cucumber salad
557. Trevisan radicchio salad
558. Curd cheese spread
559. Porcini mushroom marinade
560. Sour sausage salad
561. Dry French Fries
562. Zucchini cannelloni with tuna mayonnaise
563. Penne salad with beetroot pesto sauce
564. Chickpea, Spinach, Fresh Cheese and Salad Tapenade
565. Gnocchi with Mediterranean vegetables
566. Mediterranean pasta salad
567. Linguine with morels and asparagus
568. Zucchini Tagliatelle
569. Fried radicchio
570. Fried aubergines with feta spread
571. Shepherd’s salad
572. fried zucchini
573. Tomato salad
574. Bean salad with tomatoes
577. Tomato caper hummus
578. Tomato pesto
579. Greek mashed potatoes
580. Spinach Gnocchi
583. Tomato pots
591. Greek salad
592. Italian fisole salad
593. Easy Chicken Breasts with Basil and Strawberries
594. Balanced tuna, vegetable and pasta salad
595. Balanced salad with tuna, peas and cheese
596. Healthy mango salad
597. Beet, apple and feta salad
598. avocado and egg salad
599. Delicious fruit and chicken salad
600. Light and healthy coleslaw salad
CHAPTER NINE Herbal Remedies
1. Sumac
2. Oregano
3. Oregano
4. Elderberry
5. Red Clover
6. Lemon Balm
7. Chamomile
8. Black Haw
9. Evening Primrose
10. Chamomile
11. Allspice
12. Vervain
13. Rocket Nightshade
14. Roselle
15. Mushroom Plant
16. Corn Silk
17. Echinacea
16. Lady’s Slipper
19. Magnolia
20. Calendula plant
21. Arnica
22. Wrinkles
23. Varicose Veins
24. Sore Throat
25. Shingles
26. Ringworm
27. Poison Ivy
28. Burdock
29. High John herb
30. Wormwood
INTRODUCTION
Dr. Sebi is a naturalist, pathologist, herbalist, and biochemist.

He has studied and observed herbs in the Americas, Latin
America, Africa, and the Caribbean, and has developed a
unique herbal healing approach based on more than 30 years
of practical experience.
This is a specialized alkaline diet developed by herbalist Dr.
Sebi with the goal of providing the body with all alkalizing
foods as well as foods that do not cause mucus. The nutritional
guide is based on Dr. Sebi’s.
The alkaline diet is founded on the idea that disease cannot
thrive in an acidic environment. According to Dr. Sebi, the
disease “begins when the mucous membrane has been
compromised.” For example, bronchitis is caused by excess
mucus in the bronchi; pneumonia is caused by it in the lungs;
diabetes is caused by it in the pancreatic duct; and arthritis is
caused by it in the joints.
Dr. Sebi’s herbs, such as burdock root, sarsaparilla, and
dandelion, are traditional healing herbs that cleanse the blood
and liver, and are now widely used in all popular movements
and increasingly. A more holistic approach to health.
Because water is essential for a healthy and functional body,
and many of the herbs used are diuretics that increase
urination to eliminate them, drinking plenty of water each day
is essential for this alkaline diet to work. Toxins in the body
Water is required to flush waste from the body, to cushion
joints and organs, and to aid in nutrient absorption. Water is
required to maintain healthy body function because the
average adult body is made up of 75% water.
Microwaving food damages the nutrients in food, so this
nutritional guide does not recommend cooking it.
Many whole, plant-based foods are excluded from the alkaline
diet food list. Hybrid foods (foods grafted from two different
plants) should be avoided, according to Dr. Sebi, because they
disrupt the electrical balance.
Nutritional Guide | vegetables

Green amaranth - same as Callaloo, a variety of spinach
Avocado
Asperges
Peppers
banana donkey
Chayote (pumpkin from Mexico)
Cucumber
dandelion leaves
Chickpeas (optional)
Izote - cactus flower / cactus leaf- grows naturally in
California
jicama
chou frize
Lettuce (all except Iceberg)
Mushrooms (all except Shitake)
Mustard leaves
Nopales - Mexican Cactus
okra
Olives (and olive oil)
Onions
Poke Salad Greens
sea vegetables (wakame / dulse / arame / hijiki / nori)
Squash
Spinach (use sparingly)
Beans
Tomato: cherry and plum only
tomatillo
turnip greens
zucchini
Nutritional Guide | fruit
apples
Platanus - the smallest or / medium Burro (original
banana)
Berries (not blueberries)
Cantaloupe
cherries
currants
dates
figs
seed grapes
Limes (favourite key files with seeds)
Mango
Melons - Seeded
Orange (Seville favourite or bitter, hard to find)
papayas
peaches
pears
Prunes
pruneaux
seed grapes
Sweet coconut jelly (and coconut oil)
Carossols -Latin or Antillean markets)
sugar apples (from chermoya)
Nutritional Guide | Nuts and seeds
Raw almonds and almond butter
raw sesame seeds
Raw Sesame Tahini Butter
Walnuts / Hazelnuts
Nutritional Guide | Spices - condiments
Annatto
Basil
bay leaf
Peppers
Cilantro
Cilantro
Cumin
dill
Marjoram
onion powder
oregano
Granulated seaweed powder (Kelp / Sweet / Nori - tastes
like the sea)
pure sea salt
sage
Basil
Tarragon
Thyme
Nutritional Guide | sugars
100% pure agave syrup - (from cacti)
Date “sugar” (from dried dates)
100% Pure Maple Syrup - Recommended Grade B
Maple “Sugar” (from dried maple syrup)
Nutritional Guide | alkaline grains
Amarante
black rice
Kamut
Quinoa
rye
spelt
Teff
Wild rice
Nutritional Guide | All natural herbal teas.
Alvaca
Anise
Chamomile
Nail
Fennel
ginger
lemongrass
raspberry red
sea moss tea
Alkaline diet: herbs to cleanse and revitalize my organs
Burdock root - blood and liver cleanser, diuretic,
Bladderwrack (algae) - vitamins and mineral supplements
The black walnut is killing the parasites.
Bromelain and papain: dissolve protein in the small
intestine.
Chlorella (algae) - protein supplements, vitamins and
minerals, detoxifier
Curcumin-antioxidant, supports brain, cardiovascular and
joint health.
Dandelion - blood and liver cleanser
Elder (Sambucus nigra ) - strengthens the body against
colds
Flax seeds – fights heart disease, cancer, diabetes, and
high essential fatty acids
Irish Moss (seaweed) - vitamins and mineral supplements
Kelp (seaweed) - vitamins and mineral supplements
Mullein: removes mucus in the small intestine
Oil of oregano - antiviral
Sarsaparilla - blood purifier, diuretic, antibacterial, anti-
inflammatory
Wormwood leaf: kills pests
28 Days Meal plan
Day 1
Breakfast – Coconut Waffle with agave syrup and fruits
Lunch - Mushroom Soup1 with Herb Bread
Dinner - Zucchini-and-Squash Salad
Snack – Soursop Smoothie
Day 2
Breakfast – Spelt Cookies
Lunch - Veggie Alfredo1
Dinner – Baked Beans1 with Pickle Salad
Snack – Strawberry Banana Ice Cream
Day 3
Breakfast – Quiche1
Lunch - Creamy Cucumber Gazpacho with Tortillas
Dinner – Baked Beans with Tortillas
Snack – Chickpea “Tofu” with Tortillas
Day 4
Breakfast – cooked porridge with Applesauce
Lunch - Creamy Cucumber Gazpacho with Chickpea
“Tofu”
Dinner – Quiche
Snack – Mushroom Strips with Tomato Pizza Sauce
Day 5
Breakfast – Pancakes with Applesauce
Lunch - Walnut Filling with cooked spelt
Dinner – Mushroom Strips with Tomato Pizza Sauce and
salad
Snack – Healthy Smoothie
Day 6
Breakfast – Coconut Waffle with agave syrup and fruits
Lunch – Sausage Links with cooked fonio.
Dinner – cooked Homemade Pasta with Walnut Filling
Snack – Peach Strawberry Smoothie
Day 7
Breakfast – French Toast1 with Applesauce
Lunch – Spicy Tomato Bean Soup with Herb Bread
Dinner – Sausage Links with Fresh Salad
Snack – Green Smoothie
Day 8
Breakfast – cooked teff with Applesauce
Lunch - Spicy Tomato Bean Soup with Herb Bread
Dinner - “Potato” Salad
Snack – Banana Milkshake
Day 9
Breakfast – Banana Pie
Lunch - Zucchini Patties with cooked amaranth
Dinner – “Potato” Salad
Snack – Date Balls
Day 10
Lunch - Vegetable Quinoa
Dinner - Zucchini Patties with salad
Snack – Date Balls
Day 11
Breakfast – Mango Cheesecake
Lunch – Vegetable Quinoa
Dinner – Butternut Squash Fries with salad
Snack - Teff Tahini Cookies
Day 12
Breakfast – Mango Cheesecake
Lunch – Baked Beans with cooked kamut
Dinner - Zucchini Bacon and Fresh Salad
Snack - Teff Tahini Cookies
Day 13
Breakfast – cooked porridge with Strawberry Jam
Lunch - Zucchini Bacon with Hempseed Mayonnaise and
cooked wild rice
Snack - Kale Chips with Salsa Verde
Day 14
Breakfast – Pancakes with Strawberry Jam
Lunch - Soursop Soup
Dinner - Chickpea Salad
Snack – Kale Chips with Salsa Verde
Day 15
Lunch - Soursop Soup
Dinner- Teff Patties with Orange-Ginger Sauce
and cooked Homemade Pasta
Snack - Prickly Pear Juice
Day 16
Lunch - Egg Foo Yung with Orange-Ginger Sauce
Dinner - Mashed Burros with Mushroom Gravy
Snack - Spelt Cookies
Day 17
Lunch - Veggie Soup
Dinner - Egg Foo Yung with Mushroom Gravy
Snack - Cactus Smoothie
Day 18
Breakfast – Vegetarian Pizza
Lunch - Veggie Soup
Dinner - Spaghetti Squash with Veggie “Chicken
Snack - Coconut Tahini Cookies
Day 19
Breakfast – Coconut Tahini Cookies
Lunch - Waffles & Veggie “Chicken” with “Garlic”
Sauce
Dinner - Vegetarian Pizza
Snack - Tortilla Chips with Quick Mango Salsa
Day 20
Breakfast – Alkaline Porridge with fruits
Lunch - Veggie Alfredo
Dinner - Quiche
Snack - Tortilla Chips with “Cheese” Sauce
Day 21
Breakfast – French Toast
Lunch - Mushroom Soup with Herb Bread
Dinner - Quiche
Snack - Strawberry Milkshake
Day 22
Breakfast: Quinoa rice pudding with almonds, raspberries
and coconut.
Lunch: Carrot-almond salad made from the base mix of
carrots, almonds, lemon and parsley.
Dinner: Fan potatoes with Italian herbs.
Snack - Tortilla Chips with “Cheese” Sauce
Day 23
Lunch - Veggie Alfredo1
Dinner – Baked Beans1 with Pickle Salad
Snack – Strawberry Banana Ice Cream
Day 24
Breakfast – Quiche1
Lunch - Creamy Cucumber Gazpacho with Tortillas
Snack – Chickpea “Tofu” with Tortillas
Day 25
Breakfast: 2 pancakes with banana spelled and agave
syrup
Snack: 1 cup (240 ml) green juice smoothie made from
cucumber, kale, apples and ginger
Lunch: kale salad with tomatoes, onions, avocado,
dandelions and chickpeas with olive oil and basil dressing
Snack: herbal tea with fruits
Dinner: stir-fry vegetables and wild rice
Day 26
Breakfast: Shake with water, hemp seeds, bananas and
strawberries
Snack: blueberry muffins made from blueberries, pure
coconut milk, agave syrup, sea salt, oil as well as teff and
spelled flour
Lunch: homemade pizza with a spelled crust, Brazil nut
cheese and vegetables of your choice
Snack: tahini butter on rye bread with sliced red peppers
on the side
Dinner: Chickpea burger with tomatoes, onions and kale
on spelled flour flatbread
Day 27
Breakfast: cooked quinoa with agave syrup, peaches and
pure coconut milk
Snack: chamomile tea, grape seeds and sesame seeds
Lunch: spelled pasta salad with chopped vegetables and
olive oil and lime dressing
Snack: A smoothie made from mango, banana, and pure
coconut milk
Dinner: hearty vegetable soup with mushrooms, peppers,
zucchini, onions, kale, spices, water and seaweed powder
Day 28
Breakfast: cooked quinoa with agave syrup, peaches and
pure coconut milk
Snack: chamomile tea, grape seeds and sesame seeds
Lunch: spelled pasta salad with chopped vegetables and
olive oil and lime dressing
Snack: A smoothie made from mango, banana, and pure
coconut milk
Dinner: hearty vegetable soup with mushrooms, peppers,
zucchini, onions, kale, spices, water and seaweed powder
CHAPTER ONE Breakfast Recipes
1. Blueberry Muffins
Preparation time: 10 minutes

Cooking time: 50 minutes
Serving: 8
Ingredient
1 cup of hemp milk
¾ Cup Tef powder
1/3 cup agave
½ tsp. Sea salt
¾ Cup Kamut powder
½ cup blueberry
¼ Cup Seamos Gel
Grape seed oil as needed
Preparation
1. Preheat the oven to 400 degrees Fahrenheit.
2. Combine the milk, flour, salt, sea moss, and agave nectar
in a mixing bowl. Add the blueberries and stir to
combine.
3. Pour the batter into a muffin pan that has been coated
with grapeseed oil.
4. Preheat oven to 350°F and bake for 25–30 minutes.
5. Serve.
2. Spelt pancakes

Serving: 5
Ingredient
1 cup of spelled
¼ tsp. Sea salt
2 tablespoons. Plant-based milk
1/2 cup sesame seeds
½ cup cannabis seed
1½ teaspoon. Cloves on the ground
½ tsp. Agave
1 tsp coconut oil
Preparation
1. To make the flour, grind the sesame and hemp seeds
together and set aside a quarter of it for later use.
2. In a mixing bowl, combine 2 cups of seed flour. Then,
except for the coconut oil, combine the remaining
ingredients.
3. Cook the pancakes in batches in a pan with oil.
4. Serve.
3. Teff Porridge

Servings: 2
Ingredient
½ cup teff grain
Pinch of sea salt
Blueberries to taste
2 cups spring water
Agave to taste
Preparation
1. In a saucepan, bring the spring water to a boil. After the
water has come to a boil, season with salt and add the teff
grain to the pan. As you add ingredients, stir them in.
2. Simmer for 15 minutes with the lid on and the heat turned
down.
3. Toppings: agave nectar and blueberries
4. Serve.
4. Portobello Mushroom Patties

Servings: 1
ingredients
2 portobello mushrooms
¼ tsp. oregano
¼ cup cilantro
2 TEA SPOONS. onion powder
½ cup peppers
1 pinch cayenne pepper
¼ tsp. sea salt to taste
¼ cup flour (spelled, rye)
Preparation
1. Soak the mushrooms for 1 minute in the water. Then
combine with bell peppers in a food processor. They
should be processed.
2. Combine the flour, salt, and seasonings in a large mixing
bowl to make a patty.
3. Fry the patty on both sides in a pan heated with 2 tbsp. oil
until done.
5. Avocado Breakfast Bowl

Servings: 1
Ingredient
130 litres of water
A cup with a capacity of
60 ml containing red quinoa
1 1/2 teaspoons olive oil
2 eggs
1/4 teaspoon seasoned salt
1/4 teaspoon seasoned salt
1/4 teaspoon ground black pepper
1 avocado, diced
2 tablespoons crumbled feta cheese
preparation
1. Stir together water and quinoa in a rice cooker; cook until
the quinoa is tender, about 15 minutes.
2. Heat olive oil in a skillet over medium-high heat and
cook the eggs to desired doneness. Season with salt and
pepper.
3. Mix quinoa and eggs in a bowl; Top with avocado and
feta.
6. Fonio Cereal
Prep time: 10 minutes

Cook time: 50 minutes
Servings: 4
Ingredient
1 ½ cups fonio, washed
½ tsp. salt
Agave to sweeten to taste
4 ½ cups hemp milk
fruit of your choice
preparation
1. Fill a pot halfway with fonio. Add the milk and cook for
30 minutes on low heat, stirring frequently.
2. After that, mix in the salt.
3. Serve with agave and fruit toppings.
7. Chickpea Burgers

Serving: 8
Ingredient
3 cups of canned or cooked chickpeas
1 cup kale, chopped
1 tsp Cayenne
2 green onions, chopped
Salt to taste
1/3 cup dry quinoa, wash and drain
Chickpea flour ¼ cup
2 tsp each of oregano, dill and basil
Spring water as needed
Preparation
1. To cook the quinoa, first toast it in a pan. Then pour in
2/3 cup of water and bring to a boil. Cook on low for 15
minutes with the lid on.
2. In a mixing bowl, mash the chickpeas. Cook the quinoa,
kale, chickpea flour, onion, seasonings, cayenne, and salt
together.
3. Add more water if necessary and form patties.
5. Form 8 patties with the remaining mixture.
6. Spray a baking sheet with cooking spray and bake the
patties for 15 minutes, then flip and cook for another 10
minutes.
7. Serve.
8. Brazil Nut Banana Bread

Serving: 1
Ingredient
2 cups of spelled wheat
6 tbsp. Gum
1½ teaspoon. Cloves on the ground
1 cup agave syrup
4 blow bananas
¼ cup walnut butter
1 cup of quinoa flour
½ tsp. Fine Sea salt
2/3 cup coconut oil
2tsp. Vanilla extract
1 cup of plain nut milk
10 Brazil nuts
Preparation
1. Combine the seeds, flour, cloves, and salt; set aside.
2. Combine the nut milk, melted coconut oil, walnut butter,
vanilla extract, and agave syrup in a blender. Blend until
smooth. Pulse for 20 seconds to combine the chopped
bananas. Fold the wet mixture into the dry mixture until it
is completely combined.
3. Place the banana bread mixture in a loaf pan lined with
parchment paper.
4. Chop the Brazil nuts and scatter them over the loaf.
5. Preheat oven to 350°F and bake for 35 minutes. Then
reduce the heat to 325°F and cook for another 35 minutes.
6. Allow to cool before serving.
9. Breakfast Porridge

Serving: 6
Ingredient
Walnut ¼ cup
1 cup and 6 tbsp. Hemp milk
1 cup of phoniograin
2 cups of water
4 dates, pierced and chopped
½ cup raisins
½ cup of fresh blueberries
6 tbsp. Finely chopped coconut
Preparation
1. In a skillet, toast the nuts for 5 minutes. Set aside after
chopping.
2. In a saucepan, combine the fonio and water and stir to
combine.
3. Bring to a boil with the dates. Continue to stir constantly.
4. Once the dates have begun to dissolve, reduce the heat to
a low heat and stir in the raisins and milk.
5. Continue to cook, stirring frequently, until all of the
liquid has been absorbed. Approximately 8 minutes.
6. Serve with blueberries, nuts, and milk on top.
10. Quinoa and Apple Breakfast
Serving: 1
Ingredient
½ cup quinoa
½ lemon
1 apple
1 cup of water
Cayenne pepper to taste
Preparation
1. In a sieve, rinse the quinoa, add water and bring to a boil.
Cook for 15 minutes on low heat.
2. Grate the apple and toss it in with the quinoa.
3. Cook for another 30 seconds.
4. Grate the lemon zest and squeeze in some lemon juice to
taste.
5. Add your spice and savour it.
11. Quinoa Porridge

Serving: 4
Ingredient
100 g raw quinoa
350 ml rice milk or other milk of your choice
2 tsp brown sugar
Toppings to taste
preparation
1. Rinse the raw quinoa thoroughly under running water in a
fine sieve. Place the rice milk and sugar in a small
saucepan and stir to combine.
2. Bring everything to a boil, then reduce to a low heat and
leave to simmer for 18-20 minutes with the lid on. With a
spoon, stir occasionally.
3. Remove the pot from the stove after the cooking time has
passed and leave it swell for another 5 minutes with the
lid closed.
4. Pour the quinoa mash into one or two bowls, top with
your favourite toppings, and serve immediately. Take
pleasure in your meal!
12. Breakfast Herbal Smoothie
Preparation: 15 min.
servings 2
Ingredient
2 cups of Dr. Sebi’s herbal tea
1 peeled blow banana
1 tablespoon walnuts
1 tablespoon agave syrup
Preparation
1. Place all of the ingredients in a high-powered food
processor or blender jar.
2. Place the lid on the blender jar and pulse for 40 to 60
seconds, or until smooth.
3. Pour the drink into two glasses and serve immediately.
13. Breakfast Boost with Apple and Berries
Ingredient
2 cups of green
1 cup of mixed berries
1 apple, cored, diced
1 cup of homemade hemp milk
Preparation
14. Avocado Tomato Toast

Ingredient
2 slices of spelled bread, toasted
1 avocado, peeled, stoned and mashed
½ cup cherry tomato halves
½ teaspoon salt
2 teaspoons lime juice
Preparation
1. Mash the avocado in a bowl with the lime juice until
smooth.
2. Evenly spread mashed avocado on each toast, then scatter
cherry tomatoes on top.
3. Season the tomatoes with salt before serving.
15. Alkaline Breakfast Bars

Ingredient
½ cup spelt flour
2 baby burro bananas
1 cup quinoa flakes
1/16 teaspoon sea salt
1 tablespoon agave nectar
¼ cup grapeseed oil
½ cup alkaline blackberry jam
Preparation
1. Turn on the oven and preheat it to 350 degrees
Fahrenheit.
2. In the meantime, mash peeled burro bananas in a medium
bowl with a fork.
3. Stir in the agave nectar and oil until thoroughly
combined, then add the salt, flour, and quinoa flakes until
a sticky dough forms.
4. Line the bottom with parchment paper in a square baking
dish, spread two-thirds of the prepared dough, layer with
blackberry jam, and top with the remaining dough.
5. Bake for 10 minutes, then set aside for 15 minutes to
cool.
6. To serve, cut the dough into four bars.
16. Tamarind and Cucumber Breakfast Drink
ingredients
2 cups Dr. Sebi herbal tea
1 tablespoon tamarind pulp
1 cucumber, seeded
2 ounces arugula
1 key lime, juiced
¼ teaspoon salt
1/8 teaspoon cayenne pepper
Preparation
17. Lime & Mint Summer Fruit Salad

Preparation: 10 minutes
Ingredient
Tangerine slices (¼ cup)
Apple (¼ cup), peeled and diced
Mint (two tablespoons), chopped
Watermelon (¼ cup)
Orange juice from Seville (two tablespoons), squeezed
Grapes (¼ cup)
Strawberries (¼ cup)
Honeydew melon (¼ cup)
Peaches (¼ cup), peeled and diced
Honeydew melon (¼ cup)
Preparation
1. Add each of the fruits to your mixing bowl.
2. After that, add the mint and Seville orange juice and
thoroughly combine.
3. Enjoy while it’s still cool!
18. Blackberry Pie
Ingredient
cinnamon (¼ teaspoon)
coconut milk (¼ cup), unsweetened
vanilla pod (one), without seeds
squeezed orange juice (half cup)
blackberry (6 cups), sliced
preparation
1. To make your dish, combine all of the ingredients.
2. Place them in a medium skillet over medium heat and stir
to combine.
3. Cook for almost 10 minutes with the mixture.
4. Divide the fruit batter evenly among four serving bowls.
5. Place the coconut milk (1 tbsp.) over the top and serve.
6. Take pleasure in your meal.
19. Jackfruit Vegetable Fry
Ingredient
Solid jackfruit (three cups), seeded and diced
Cherry tomatoes (two cups), chopped
Salt
ground turmeric (1/8 teaspoon)
Two onions, chopped
Olive oil (one tablespoon)
Cayenne pepper (1/8 teaspoon)
red peppers (two), chopped
Basil leaves (two tablespoons), chopped
Preparation
1. Add the bell peppers and onions in a greased skillet and
cook them for nearly 5 minutes.
2. Place the tomatoes in the pan and stir well.
3. Cook for another 2 minutes and a half.
4. Add salt, jackfruit, cayenne pepper, and turmeric later.
5. Cook for almost eight minutes.
6. Serve lukewarm with basil leaves as a garnish.
20. Hempseed Milk
Prepare: 10 minutes
Cook: 5 minutes
ingredients
1 pc avocado, ripe
1 pc broccoli
1 prize curry
2 cups of hemp seed milk
1pc clove of garlic
1 prize Cumin, ground
Preparation
1. Boil the broccoli in a pot of water for about 10 minutes.
2. Halve the avocado, cut into small cubes and mix well in a
blender with the hemp milk.
3. Mix all the ingredients and season with the garlic, salt and
pepper.
21. Pumpkin Spice Quinoa
Ingredient
pumpkin spice (a teaspoon)
banana (1), mashed
Quinoa, cooked (one cup)
Chia seeds (two teaspoons)
A cup of coconut milk, without sugar
Nut
pumpkin puree (1/4 cup)
preparation
1. In your container, combine all of the ingredients.
2. Secure your container with the lid and give it a good
shake to incorporate everything.
3. Refrigerate them for at least one night.
4. Serve the food.
5. Take pleasure in your meal.
22. Millet Porridge
Cooking: 20 minutes
Servings 2
Ingredient
Water (1 & ½ cups)
1/2 cup coconut milk, unsweetened
Salt
Millet (½ cup), soaked and drained
Coconuts (one tablespoon), chopped
liquid stevia (three drops)
preparation
1. In a skillet, sauté the millet for almost three minutes.
2. Place the water and salt in a mixing bowl and stir well.
3. Allow them to boil for a few minutes before lowering the
heat.
4. Cooking time is approximately 15 minutes.
5. Later, add the remaining ingredients and stir thoroughly.
6. Cook for an additional nearly 4 minutes.
7. Using chopped nuts, decorate the top of the cake.
8. Serve them and take pleasure in your meal.
23. Banana Barley Porridge
Cooking: 30 minutes
Servings 2
Ingredient
Banana (one), peeled and sliced
liquid stevia (three drops)
Coconut milk (one cup), unsweetened & divided
Coconuts (¼ cup), diced
Barley (half cup)
Preparation
1. Combine the barley, stevia, and half of the coconut milk
in your dish and stir well.
2. Refrigerate for about 6 hours after covering with the lid.
3. In a saucepan, combine the barley batter with the
remaining coconut milk.
4. Cook for at least 5 minutes on a medium heat setting.
5. Decorate the top with banana slices and coconut
shavings.
6. Serve the food.
24. Turnip Bowl
Prepare: 5 minutes
Cook: 10 minutes
Ingredient
onion powder (One teaspoon)
One tablespoon of coconut oil
salt
Red bell pepper (one), seeded & diced
mushrooms (¼ cup), sliced
Two chive stalks, chopped
turns (two), stripped & cubed
kale (Four cups)
onion powder (One teaspoon)
Bouquet yarn herb (half teaspoon), blended
sweet onion (one), minced
preparation
1. Stir together the red bell pepper, chives, mushrooms,
onion powder, turnips, kale, oil, and onion in your dish.
2. Using a medium-high heat setting, heat your cooking pan.
3. Cook, stirring frequently, for about 10 minutes, or until
the vegetables are tender.
4. Serve and have a good time!
25. Dr. Sebi Hot Sauce Recipe

Prepare: 10 minutes
Cook: 5 minutes
Servings 2
Ingredient
spring water (1/3 cup)
Salt
Onion Powder (One tablespoon)
Onions (1/4 cup), diced
Lime Juice (Two tablespoons)
Habaneros (3)
Grape seed Oil (One tablespoon)
Red pepper (1/4 cup)
Preparation
1. Preheat your cooker to a low-medium setting.
2. After that, spray your skillet with grapeseed oil.
3. For almost 4 minutes, sauté the peppers, onions,
habaneros, and sea salt.
4. Separate the stalks from the habaneros, then add the
vegetables and other ingredients to your blender.
5. Blend until the seeds are completely removed and the
mixture is smooth.
6. Your Hot Sauce is now ready to be served.
26. Spelt Waffles

Cook: 10 minutes
Ingredient
spring water (one cup)
hemp milk (1 & ½ cups)
Salt (half tsp.)
Hemp seed oil (three tbsp.)
Date sugar (three tbsp.)
spelled flour (2 & ½ cups)
For serving:
Agave syrup
Preparation
1. Add the flour, salt, and sugar to your dish and stir well.
2. After that, add the milk, water, and oil and stir well.
3. Heat the waffle maker after sprinkling the oil on it.
4. Add half of the mixture to the pan and cook until done.
5. Repeat the process and serve with a drizzle of agave
syrup.
27. Teff Porridge
Prepare: 5 minutes
Cook: 20 minutes
Servings 2
Ingredient
Teff grain (half cup)
spring water (two cups)
salt
Agave
Blueberries
Preparation
1. Fill your saucepan halfway with spring water and bring to
a boil.
2. Later, add the salt and teff grain to your pan and stir well.
3. Put the lid on your pan and close it.
4. Reduce the heat to low and cook for nearly 15 minutes.
5. Sprinkle the blueberries and agave nectar on top.
6. Serve and savour your favourite breakfast.
28. Apple Pie Recipe
Cook: 5 minutes
Ingredient
Sea Salt (half tsp.)
Agave (half cup)
Ground Cloves (1/4 tsp.)
Date Sugar (half cup)
one tsp. of Allspice
Grape Seed Oil (1/3 cup)
Baking Apples (3-4 lbs.)
Spring Water (half cup)
Two cups of Spelled Flour
Limes
Preparation
2. Using a sharp knife, cut the apples into small slices.
3. Combine the gloves, salt, date sugar, allspice, and apples
in a skillet.
4. Place your cooker on a low heat setting.
5. Place the ingredients in a pot and cook for nearly 20
minutes.
6. Combine the spelt flour and salt; process for about 10
seconds.
7. While mixing, carefully incorporate the grape seed oil.
8. To make a ball, combine the spring water and the baking
soda.
9. Place the dough in your pie pan to catch any excess.
10. Later, add agave nectar or any other insufficient
ingredient to the apple mixture.
11. Cut another half of your dough into 1-inch pieces with
your pizza cutter.
12. Place the pieces vertically and horizontally in the
direction of the pie.
13. Preheat the oven to 350°F and bake until golden brown.
14. Serve and take pleasure in it.
29. Vegetable Pancakes
Prepare: 5 minutes
Cook: 5 minutes
Ingredient
Onion powder (half teaspoon)
White onion (half), grated
salt
yellow squash (one), harshly chopped
coconut flour
One zucchini, stripped & chopped
filtered water (half teaspoon) or as required
preparation
1. Combine the zucchini, onion powder, coconut flour,
scallions, yellow squash, onion, and salt in a food
processor.
2. Pulse them together until they’re well combined.
3. After that, add some water to the batter to make it moist.
4. The consistency of the mixture should be thick.
5. Cooking spray should be sprayed all over your pan.
6. Set the temperature to medium.
7. Use an ice cream scoop to scoop the mixture into your
pan. Spread the batter over your pan with a fork, pressing
toward the pancakes.
8. Pancakes should be browned on both sides or cooked for
about 5 minutes.
9. Warm it up before serving.
10. Enjoy the breakfast of your choice.
30. Figs & Ginger Fruit Compote
Prepare: 10 minutes
Cook: 10 minutes
Servings 2
Ingredient
Vanilla bean (one), deseeded
Apple (one) stripped & diced
Filtered water (one cup)
Tangerines (two), stripped & sectioned
figs (½ cup), stemmed & quartered
cloves (half teaspoon)
Plums (half cup), drained & divided
Cinnamon (half teaspoon)
Stevia (one packet)
Ginger (one teaspoon), grated
Dark cherries (¼ cup)
Preparation
1. In a saucepan, combine all of the ingredients.
2. Set the heat to medium and allow them to simmer.
3. Cook for almost 10 minutes, stirring occasionally, or until
the fruit is tender.
4. Remove from the heat and set aside to cool for nearly 30
minutes.
5. Serve at room temperature.
6. Take pleasure in it!
31. Chickpea omelet
Ingredient
1 cup of chicken pea powder
1/2 teaspoon onion powder
1/3 cup nutritional east
1/2 teaspoon baking soda
1/4 teaspoon black pepper
1/4 teaspoon white pepper
1/2 teaspoon garlic powder
1 cup of water
Preparation
1. Get yourself a small bowl. Combine the flour, yeast,
baking soda, onion powder, garlic powder, black pepper,
and white pepper in a large mixing bowl. Mix the
ingredients until they are evenly distributed. 1 cup water,
mixed by hand until all ingredients are evenly smoothed
out
2. Melt butter in a skillet over medium heat. Cook the batter
in the same way you would a pancake. Toppings of
choice can be added to the batter’s uncooked side. Cook
until the underside of the omelette has turned golden
brown. Cook for one minute after flipping the omelette
one last time.
3. Toss with salsa, hot sauce, raw spinach, or whatever
seasonings you think are appropriate for the toppings
you’ve chosen.
32. Crustless broccoli quiche with sun-dried tomatoes
Ingredients:
12.3-ounce box of extra firm tofu, drained and dried
1 ½ cup broccoli, chopped
Two leeks, cleaned and sliced, both white and green parts
Two tablespoons of vegetable broth
Three tablespoons of nutritional yeast
Two cloves of garlic, minced
One lemon, juiced
Two teaspoons of yellow mustard
One tablespoon of tahini
A tablespoon of corn-starch
¼ cup old-fashioned oats
½ teaspoon of turmeric
3-4 dashes of Tabasco sauce
½-1 teaspoon of salt
½ cup artichoke hearts, chopped
2/3 cup tomatoes, sun dried, soaked in hot water
1/8 cup vegetable broth
Preparation
1. Preheat the oven to 375 degrees Fahrenheit (190 degrees
Celsius).
2. Use parchment paper or cooking spray to line a 9-inch pie
plate or springform pan.
3. Place all leeks and broccoli on a cookie sheet, drizzle
with vegetable broth, salt, and pepper, and bake for 20-30
minutes.
4. Meanwhile, in a food processor, puree the tofu, garlic,
nutritional yeast, lemon juice, mustard, tahini, corn-
starch, oats, turmeric, salt, and a few dashes of Tabasco
until smooth. Taste for heat and add more Tabasco as
needed.
5. Combine cooked vegetables, artichoke hearts, and
tomatoes in a large mixing bowl. Mix thoroughly to
ensure that all of the vegetables are evenly distributed.
Scrape in the tofu mixture from the processor with a
spatula. If the dough appears too dry, moisten it with a
little vegetable broth or water.
6. Spread the mixture evenly in pie plate muffin tins or a
springform pan.
7. Bake for 35 minutes. Alternatively, cook until lightly
browned.
8. Allow to cool before serving. Both warm and chilled, this
dish is delectable!
33. chocolate pancakes
Ingredients:
1/4 cup gluten-free flour of your choice
A tablespoon of ground flaxseed
A tablespoon of baking soda
Three tablespoons of nutritional yeast
Two tablespoons of unsweetened cocoa powder
¼ teaspoon sea salt
1 cup unsweetened unflavoured almond milk
1 tablespoon vegan mini chocolate chips (optional)
A teaspoon of vanilla extract
¼ teaspoon stevia powder or 1 tablespoon pure maple
syrup
A tablespoon of apple cider vinegar
¼ cup unsweetened applesauce.
Preparation
1. In a medium mixing bowl, combine all dry ingredients
(flour, baking powder, flaxseed, cocoa powder, yeast, salt,
and optional chocolate chips). Whisk everything together
until it’s completely smooth.
2. Combine wet ingredients (except applesauce) in a small
bowl (almond milk, vanilla extract, apple cider vinegar,
maple syrup or stevia powder).
3. Combine the wet ingredient mixture and applesauce in a
mixing bowl and mix by hand until just combined.
4. Allow the batter to rest for 10 minutes. It will expand and
rise, potentially doubling in size.
5. Preheat an electric griddle or non-stick skillet over
medium heat and spray with non-stick spray; scoop batter
into 3-inch rounds. Bubbles will begin to appear, much
like they do with traditional pancakes. When the bubbles
start to pop, flip the pancakes and cook for another 1-2
minutes. This recipe makes 12 pancakes.
34. Scrambled eggs for breakfast
Ingredients:
Cut a large cauliflower into pieces
One seeded, diced green pepper
One deseeded, diced red bell pepper
2 cups sliced mushrooms (about 8 ounces whole
mushrooms)
One peeled, diced red onion
Three peeled, chopped garlic cloves
Sea-salt
1 ½ teaspoons of turmeric
1-2 tablespoons low-sodium soy sauce
¼ cup nutritional yeast (optional)
½ teaspoon black pepper
Preparation
1. In a medium saucepan or skillet, sauté green and red
peppers, mushrooms, and onion over medium-high heat
until onion is translucent (about 7–8 minutes). To keep
the vegetables from sticking, add a tablespoon or two of
water to the pan now and then.
2. Add the cauliflower florets and cook until they are tender.
It should take about 5 to 6 minutes.
3. Cook for about 5 minutes with the pepper, garlic, soy
sauce, turmeric, and yeast (if using).
35. Superfood breakfast bar
Ingredients:
Four apples
1.5 cups mulberry and goji berry mix, soaked in
lukewarm water for about 30 minutes
1 cup all-natural apple juice + 3 tablespoons divided
Two tablespoons of maple syrup
2-3 tablespoons of sunflower seed butter
Two teaspoons aluminium-free baking soda
4 cups gluten-free certified oats
pinch of cinnamon (optional)
Sunflower seeds for garnish
Preparation
Celsius).
2. Use parchment paper to line an 11” x 8” baking dish.
3. Remove the seeds from the apples and coarsely chop
them. Add one cup of apple juice to the blender. Blend
until completely smooth.
4. Combine the remaining three tablespoons of apple juice,
sunflower butter, and maple syrup in a small bowl. You’ll
end up with a creamy, smooth paste.
5. Mix the soaked and trained berries, oats, sunflower paste,
baking powder, and apple mix into a well-mixed dough in
a large mixing bowl.
6. Preheat oven to 200°F and bake for 20 minutes. Press the
dough into the baking dish using a spatula or your hands.
Sunflower seeds should be sprinkled on top.
36. Breakfast tofu

Ingredients:
2 teaspoons toasted sesame oil
1 teaspoon rice vinegar
2 tablespoons low-sodium soy sauce
½ teaspoon onion powder
1 teaspoon garlic powder
1 block of tofu, cut into cubes
1 tablespoon of potato starch
Preparation
1. Combine all ingredients in a mixing bowl, except the tofu
and potato starch.
2. Combine all ingredients thoroughly.
3. Toss in the tofu in the mixing bowl.
4. Set aside for 30 minutes to marinate.
5. Coat the tofu in potato starch.
6. Place tofu in air fryer basket.
7. Air fry for 20 minutes at 370°F, shaking halfway through.
37. Cauliflower waffles with cheese and thyme
Serve: 2
Ingredient
½ cup of grated mozzarella cheese
¼ cup grated parmesan cheese
Cauliflower ¼ big head
Kale ½ cup 1 large organic egg
1 green onion
1/2 tablespoon of olive oil
1/4 teaspoon salt
1/2 tablespoon sesame seeds
1 teaspoon of freshly chopped thyme
¼ tsp ground black pepper
Preparation
1. In a food processor, combine cauliflower, spring onion,
collard greens, and thyme, and pulse for 2 to 3 minutes,
or until smooth.
2. Pour the mixture into a mixing bowl and stir the
remaining ingredients until well combined.
3. Preheat the waffle iron, grease it with oil, and pour in half
of the prepared batter, cover, and cook until golden brown
and firm.
4. When the waffle is done, transfer it to a plate and repeat it
with the remaining batter.
5. Serve immediately.
38. Sweet Corn Muffins
Servings: 1
Ingredients:
1 tbsp. sodium-free baking powder
¾ c. non-dairy milk
1 tsp. pure vanilla extract
½ c. sugar
1 c. white whole-wheat flour 1 c. cornmeal
½ c. canola oil
Preparation
1. Preheat the oven to 400 degrees Fahrenheit. Set aside a
12-muffin tin lined with paper liners.
2. In a large mixing bowl, whisk the cornmeal, flour, sugar,
and baking powder.
3. Stir in the non-dairy milk, oil, and vanilla extract until
combined.
4. Evenly distribute the batter among the muffin cups. Bake
for 15 minutes with the muffin tin on the middle rack of
the oven.
5. Remove from the oven and cool on a wire rack.
39. Fresh & fruity Perky Parfait
Servings: 2
Ingredients:
½ cup fresh raspberries
A pinch of cinnamon
1 teaspoon maple syrup
2 tablespoons chia seeds
16 ounces plain yogurt
Fresh fruit: sliced blackberries, nectarines or strawberries
Preparation
1. In a mixing bowl, mash the raspberries with a fork until
they are jam-like. Combine the cinnamon, maple syrup,
and chia seeds in a mixing bowl. Continue mashing until
all of the ingredients are incorporated. Remove from the
equation.
2. Alternate layers of yogurt and mixture in two serving
glasses. Serve with fresh fruit slices as a garnish.
40. Cream Cheese Salmon Toast
Servings: 2
Ingredients:
Wholemeal or rye toast, two slices
Red onion, finely chopped, two tablespoons
Cream cheese, low-fat, two tablespoons
Basil flakes, half a teaspoon
Arugula or spinach, chopped, 1/2 cup
Smoked Salmon, two ounces
Preparation
1. The wheat bread should be toasted. Combine the cream
cheese and basil in a mixing bowl and spread it on the
toast. Combine the salmon, arugula, and onion in a
mixing bowl.
41. Peaches with honey almond ricotta
Serving: 6
Ingredients:
Ricotta, skim milk, a cup
honey, a teaspoon
Almonds, thinly sliced, half a cup
Almond extract, ¼ teaspoon for serving
Peaches, sliced, 1 cup
Bread, whole grain bagel or toast
Preparation
1. Combine the almond extract, honey, ricotta, and almonds
in a mixing bowl. Cover toasted bread with one
tablespoon of this mixture and peaches.
42. Apple cinnamon fruit bar
8 pieces
Total: 20 minutes
ingredients
125 grams of almonds
125 g dried apples
150 g dried dates (pitted)
1-piece ginger (thumb size)
1 tbsp water
2 tbsp lemon juice
2 tsp cinnamon
kitchen accessories
food processor
baking paper
preparation
1. Crush the almonds in a food processor, mortar or with a
cleaver, into pieces of different sizes (max. 0.5 cm). Cut
the dried apples (apple rings) into smaller pieces (max. 1
cm). Peel ginger.
2. Place the dates in the food processor (or blender) and the
ginger, lemon juice, water, and cinnamon and blend until
you have a chewy paste.
3. In a large bowl, knead the paste with the apple pieces and
the almonds thoroughly by hand to form an even mass.
4. Line a flat mold with baking paper and press the mass
into shape (1-2 cm thick, depending on your preference).
5. Put the mold in the fridge for about 1-2 hours to harden if
you can wait. Remove and cut into bars.
43. Blue Berry muffins

Ingredients:
2½ cups almond flour
1 tablespoon coconut flour
½ tsp baking powder
3 tablespoons ground cinnamon, salt, to taste
2 organic eggs
¼ cup coconut milk
¼ cup coconut oil
¼ cup maple syrup
1 tablespoon organic vanilla flavouring 1 cup fresh
blueberries
Preparation
1. Preheat oven to 350 degrees Fahrenheit. Using a large
muffin tin, grease 10 cups.
2. Combine flours, baking soda, 2 tablespoons cinnamon,
and salt in a large mixing bowl.
3. Whisk together the eggs, milk, oil, maple syrup, and
vanilla extract in a separate bowl.
4. Stir the egg mixture into the flour mixture until
everything is well combined.
5. Gently fold in the blueberries.
6. Evenly distribute a mixture into prepared muffin cups.
7. Evenly sprinkle cinnamon on top.
8. Bake for 22 to 25 minutes, or until a toothpick inserted in
the centre comes out clean.
44. Blueberry smoothies
Ingredients:
1 banana, peeled
2 handfuls of baby spinach
1 tablespoon almond butter
½ cup blueberries
¼ teaspoon ground cinnamon 1 teaspoon maca powder
½ cup water
½ cup almond milk, unsweetened
Preparation
1. Combine the spinach, banana, blueberries, almond butter,
cinnamon, maca powder, water, and milk in a blender.
Pulse until smooth, then pour into a glass and serve.
2. Enjoy!
45. Kale Turmeric Scramble

Servings 1
Ingredients:
olive oil, two tablespoons
Kale, shredded, 1/2 cup
sprouts, half a cup
Garlic, chopped, a tablespoon
Black pepper, a quarter teaspoon
Turmeric, ground, a tablespoon of eggs, two
Preparation
1. Combine the eggs, turmeric, black pepper, and garlic in a
mixing bowl. Cook the kale in the olive oil for five
minutes over medium heat, then pour the egg batter into
the pan with the kale. Cook, stirring frequently, until the
eggs are fully cooked. Serve with raw sprouts on top.
46. Cheese and sausage casserole with Tasty
Serving: 6
Ingredients:
½ tbsp olive oil
½ pound sausage
2.5 ounces marinara sauce
4 ounces grated parmesan cheese
4 ounces grated mozzarella cheese
Preparation
1. Preheat the oven by turning it on and setting the
temperature to 375°F.
2. Grease a baking dish, add half of the sausage, scramble it,
and spread it out evenly in the bottom of the dish.
3. Spread half of each marinara sauce, parmesan, and
mozzarella cheese over the sausage in the baking dish,
then top with the remaining sausage.
4. Bake for 20 minutes, or until the sausage is cooked and
the cheeses have melted, layering the sausage with the
remaining marinara sauce, parmesan, and mozzarella
cheese.
5. When the casserole is done, let it cool completely before
dividing it into six airtight containers and storing in the
refrigerator for up to 12 days.
6. Reheat the casserole in the microwave until hot before
serving.
47. Golden Milk Chia Pudding
Serve: 4
Ingredients:
4 cups coconut milk 3 tablespoons honey
1 teaspoon vanilla extract
1 teaspoon ground turmeric
½ teaspoon ground cinnamon
½ teaspoon ground ginger
¾ cup coconut yogurt
½ cup chia seeds
1 cup fresh mixed berries
¼ cup toasted coconut chips
Preparation
1. Combine the coconut milk, honey, vanilla extract,
turmeric, cinnamon, and ginger in a mixing bowl.
Combine the coconut yogurt and the remaining
ingredients in a mixing bowl.
2. Combine chia seeds, berries, and coconut chips in
separate bowls.
3. Pour the milk mixture into the pot.
4. Chill for 6 hours in the refrigerator to set.
48. Carrot Cake Overnight Oats
Serve: 2
Ingredients:
coconut or almond milk, 1 cup
Chia seeds, one tablespoon
Ground cinnamon, a teaspoon of raisins, half a cup
Cream cheese, low-fat, two tablespoons of room
temperature carrot, a large peel and shreds
honey, two vanilla tablespoons, one teaspoon
preparation
1. Combine all of the ingredients in a safe refrigerator
container and store overnight. In the morning, eat cold. If
you want to warm it up, microwave it for one minute and
stir thoroughly before eating.
49. Honey Pancakes

serve 2
Ingredients:
½ cup almond flour
2 tablespoons coconut flour
1 tablespoon ground flaxseed
¼ tsp baking powder
½ tablespoon ground ginger
½ tablespoon ground nutmeg
½ tablespoon ground cinnamon
½ teaspoon ground cloves pinch of salt
2 tablespoons organic honey
¾ cup organic protein
½ teaspoon organic vanilla extract coconut oil, as needed
Preparation
1. Combine flours, flax seeds, baking soda, spices, and salt in a
large mixing bowl.
2. Whisk together the honey, egg whites, and vanilla extract in a
separate bowl.
3. Stir the egg mixture into the flour mixture until everything is
well combined.
4. Lightly oil a large non-stick skillet and heat over medium-low
heat.
5. Pour in about 14 cup of the mixture and tilt the pan to
distribute it inside the skillet evenly.
6. Cook for approximately 3–4 minutes.
7. Carefully customize the side and cook for an additional minute.
8. Continue with the rest of the mixture.
9. Garnish with your preferred topping.
50. Sweet potato hash

Serving: 6
Ingredients:
2 sweet potatoes, cut into cubes
2 tablespoons olive oil
1 tablespoon of peppers
1 teaspoon dried dill herb pepper to taste
Preparation
1. Preheat the air fryer to 400 degrees Fahrenheit.
2. In a mixing bowl, combine all of the ingredients.
3. Place in the air fryer.
4. Cook, stirring every 5 minutes, for 15 minutes.
CHAPTER TWO Lunch Recipes
51. Cheesy Spinach Casserole
Prep time: 10 minutes

Cook time: 40 minutes
Servings: 4
Ingredients:
Non-stick Cooking Spray
2 tablespoons pasture butter
2 cups chopped onion
2 garlic cloves, chopped
2 zucchinis, cut into bite-sized pieces
2 cups fresh spinach
3 eggs, beaten
¼ cup whipping cream
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1½ cups grated mozzarella cheese
½ cup grated parmesan cheese
Preparation
1. Preheat the oven to 350 degrees Fahrenheit. Using
cooking spray, coat a 9-inch glass pie plate.
2. Melt the butter in a skillet over medium-high heat. Sauté
for 2 minutes with the onion and garlic.
3. Cook for another 4 minutes after adding the zucchini. Stir
in the spinach until it has wilted. Transfer the mixture to a
spatula and spread it out evenly.
4. Combine the eggs, cream, salt, and pepper in a small
mixing bowl. Over the vegetables, pour the mixture.
5. Bake for 30 to 35 minutes, topping with mozzarella and
Parmesan cheeses. Warm the dish before serving.
52. Cheesy Cauliflower Mac’n’Cheese

Cooking time: 30 minutes S
Serving: 6
Ingredients:
Non-stick Cooking Spray
1 head of cauliflower, cut into small florets
8 ounces heavy (whipping) cream
4 ounces shredded sharp cheddar cheese
4 ounces grated parmesan cheese
2 ounces cream cheese
1 teaspoon of salt
Preparation
1. Preheat the oven to 375 degrees Fahrenheit. Using
cooking spray, coat an 8-by-8-inch baking dish.
2. Microwave the cauliflower for 3 minutes on high in a
microwave-safe bowl. Any excess liquid should be
drained.
3. Combine the heavy cream, cheddar, Parmesan, cream
cheese, salt, and pepper in a mixing bowl.
4. Toss the cauliflower with the cheese sauce to coat it.
53. Pizza Margherita

Servings: 1
Ingredients:
1 tablespoon psyllium husk powder
½ teaspoon dried oregano
2 large eggs
1 tablespoon avocado oil
3 tablespoons low-sugar marinara sauce
2 tablespoons grated parmesan cheese
½ cup sliced mozzarella cheese
1 tablespoon chopped fresh basil
Preparation
1. Preheat oven to 350°F. Line a baking sheet with
aluminium foil. Preheat the oven to a low broil setting.
2. In a blender, combine the psyllium husk powder, salt,
oregano, and eggs. 30 seconds of blending Remove from
the equation.
3. Warm the avocado oil in a sauté pan or skillet over high
heat. Fill the pan halfway with the crust mixture and
spread it out into a circle.
4. Cook until the crust is golden brown around the edges,
then flip and cook for another minute.
5. Place the crust on the prepared baking sheet. Cover the
top with the marinara sauce and the Parmesan and
mozzarella cheeses.
6. Melt the cheese under the broiler.
7. Enjoy with a basil garnish.
54. Creamy Onion Soup
Preparation Time: 10minutes

Cooking Time: 65 Minutes
Servings: 4
Ingredients:
3 tbsp. olive oil
3 cups thinly sliced white onions
2 garlic cloves, thinly sliced
2 tsp. almond flour
½ cup dry white wine
Salt and black pepper to taste
2 sprigs chopped thyme
2 cups hot vegetable broth
2 cups almond milk
1 cup grates Swiss cheese
Preparation
1. In a pot, heat the olive oil. Cook for 10 minutes, or until
the onions are softened, stirring frequently to prevent
browning. Reduce the heat to low and cook for 15
minutes, stirring occasionally.
2. Add the garlic and continue to cook for another 10
minutes, or until the onions caramelize.
3. Add the almond flour and wine, and turn up the heat. Add
the hot vegetable broth and season with salt, black
pepper, and thyme.
4. Combine the almond milk and half of the Swiss cheese in
a mixing bowl. Stir until the cheese has melted, season
with salt and black pepper, and serve the soup.
55. Basil zucchini and eggplant

Servings: 4
Ingredients:
1 tablespoon olive oil
2 zucchinis, sliced
1 aubergine, roughly diced
2 spring onions, chopped
1 tablespoon sweet paprika juice of 1 lime
1 teaspoon fennel seeds, crushed salt and black pepper to
taste
1 tablespoon basil, chopped
Preparation
1. Heat the oil in a pan, then add the scallions and fennel
seeds and cook for 5 minutes.
2. Toss in the zucchinis, eggplant, and remaining
ingredients, and cook for another 15 minutes over
medium heat.
56. Alkaline electric ice

Serve: 2
Ingredients:
agave syrup
3 tablespoons homemade walnut milk
2 ripe mangoes
2 donkey bananas
Preparation
1. All of your mangoes should be peeled and then cut into
small cubes.
2. 2.Slice the burro bananas after peeling them.
3. Freeze both the banana mango and the pieces on a
parchment paper-lined baking sheet.
4. In a food processor, combine the frozen fruit, sweetener,
and homemade walnut milk.
5. Blend for a total of 4 minutes.
6. Throughout, you must stop it to push it down and stir it
around. 7.Receive and savor your meal.
57. Alkaline flatbread

Portion: 5
Ingredients:
2 cups magic flour
2 TBSP. grapeseed oil
3/4 cup clean water
1 tablespoon. sea-salt
2 TEA SPOONS. oregano
2 TEA SPOONS. basil
1/4 tsp. cayenne
Preparation
1. Whisk together the flour and seasonings until well
combined.
2. Combine the oil and 1/2 cup of clean water in a mixing
bowl.
3. Dust the workspace with flour and knead the dough for
about five minutes before dividing it into six equal
portions.
4. Cut each ball into 4-inch circles with a rolling pin.
5. Preheat a non-greased skillet over medium heat.
6. Cook the rolled balls until done, flipping them every 3
minutes.
7. Enjoy.
58. Chickpea Burger

Serve: 3
Ingredients:
1 cup chickpea flour
1/2 cup diced onions
1/2 cup diced green peppers
1/2 cup diced kale
1 diced plum tomato
2 TEA SPOONS. oregano
2 TEA SPOONS. sea-salt
1/2 tsp. ginger powder
1/2 tsp. cayenne powder
1/2 cup clean water
Preparation
1. Combine all of the vegetables and seasonings, then stir in
the flour.
2. 2.Add the water slowly and mix thoroughly until the
mixture can be formed into a patty.
3. Pour oil into a skillet and cook the patties for 3 minutes
on both sides over medium heat, flipping until brown on
both sides.
4. Arrange on alkaline flatbread and serve.
5. 5.Serve.
59. Detox smoothies for lunch

serve: 2
ingredients
2 TBSP. lime juice
1/2 cup ginger tea
1/2 donkey banana
1/2 cup soft jelly coconut water
1 cup romaine lettuce
1/4 cup blueberries
Preparation
Prepare the tea and allow it to cool.
Combine all ingredients in a blender.
Serve and have fun!
60. Nori burritos

serve: 2
Ingredients:
A handful of germinated cannabis seeds
1/2 mango, ripe
A handful of amaranths
1 TBSP. tahini
sesame seeds, to taste
450 grams of cucumber
4 sheets of nori seaweed
1 zucchini, small
1 avocado, ripe
Preparation
1. Place the Nori sheet on top of the board, sparkling side
down.
2. Arrange all of the ingredients on the nori sheet, leaving
an inch of space to the right of the nori sheet.
3. Fold the nori sheet up and over the fillings from the edge
closest to you.
4. 4.When cutting thick slices, sprinkle with sesame seeds.
61. Lemon Garlic Shrimp

Ingredients:
1 and ¼ pounds shrimp, boiled or steamed
3 tablespoons garlic, chopped
¼ cup lemon juice
¼ cup parsley
Preparation
1. Heat a small skillet over medium heat, then add the garlic
and oil, stirring constantly for 1 minute.
2. Add the parsley and lemon juice, and season to taste with
salt and pepper.
3. Place the shrimp in a large mixing bowl and pour the
sauce from the skillet over them.
4. Chill before serving.
62. Delicious baked turkey balls
Servings: 6
Ingredients:
1-pound ground turkey
½ cup fresh breadcrumbs, white or whole wheat
½ cup parmesan cheese, freshly grated
½ tbsp. Basil, freshly chopped
½ tbsp. oregano, freshly chopped 1-pc large egg, beaten
1 tablespoon. parsley, freshly chopped 3 tablespoons milk
or water
A pinch of salt and pepper
A pinch of freshly grated nutmeg
Preparation
2. Preheat oven to 350°F. Line two baking pans with
parchment paper.
3. In a large mixing bowl, combine all of the ingredients.
4. Roll the mixture into 1-inch balls and place each one in
the baking pan.
5. Preheat the oven to 350°F.
6. Bake for 30 minutes, or until the turkey is fully cooked
and the surfaces are golden brown.
7. Halfway through cooking, turn the meatballs.
63. Cauliflower Rice
servings: 4
Ingredients:
¼ cup cooking oil
1 tablespoon. coconut oil
1 tablespoon. coconut sugar
4 cups cauliflower, broken into florets
½ tsp. salt
Preparation
1. Process the cauliflower for 1 to 2 minutes in a food
processor.
2. In a large skillet over medium heat, heat the oil, then add
the rice cauliflower, coconut sugar, and salt.
3. Combine all of the ingredients in a large mixing bowl and
cook for 4 to 5 minutes, or until the cauliflower is slightly
soft.
4. Finally, pour the coconut milk over everything and enjoy.
64. Juicy broccolini with anchovies and almonds
Servings: 6
Ingredients:
2 bunches of broccolini, trimmed
1 tablespoon extra-virgin olive oil
1 long fresh red chilli, seeded and finely chopped
2 garlic cloves, thinly sliced
¼ cup natural almonds, roughly chopped
2 teaspoons lemon zest, finely grated
A squeeze of lemon juice, fresh
4 anchovies in oil, chopped
Preparation
1. In a large saucepan, heat the oil until it is very hot. Drain
the anchovies and add the garlic, chili, and lemon rind.
Cook for 30 seconds, stirring frequently, until aromatic.
Cook, stirring frequently, for another minute after adding
the almond. Take the pan off the heat and squeeze in
some fresh lemon juice.
2. Then, in a steamer basket set over a saucepan of
simmering water, place the broccolini. Cook for 2 to 3
minutes, covered, until crisp-tender. Drain well before
transferring to a large serving platter. Add the almond
mixture on top. Enjoy.
65. Curry lentil stew
Serve: 4
Ingredients:
1 tablespoon olive oil 1 onion, chopped
1 tablespoon organic curry seasoning
4 cups low-sodium organic vegetable broth 1 cup red
lentils
2 cups butternut squash, cooked 1 cup kale
1 teaspoon turmeric sea salt to taste
Preparation
1. In a large pot over medium heat, sauté the olive oil with
the onion and garlic. 3 minutes of sautéing
2. Bring the lentils, vegetable broth, and organic curry
seasoning to a boil, then cook for 10 minutes.
3. Add the cooked butternut squash and kale to the mix.
4. Season with salt and turmeric to taste.
66. Lemon Tuna

Servings: 4
Ingredients:
4 tuna steaks
½ teaspoon smoked paprika
¼ teaspoon black peppercorns, crushed juice of 1 lemon
1 tbsp chives, chopped
Preparation
1. In a medium-high-heat pan, heat the oil, then add the
scallions and cook for 2 minutes.
2. Add the tuna steaks and sear each side for 2 minutes.
3. Toss in the remaining ingredients gently, place the pan in
the oven, and bake for 12 minutes at 360 degrees F.
4. To serve for lunch, divide everything between plates and
serve.
67. Honey Lime Fried Chicken
Ingredients:
1 whole boiling chicken (5 to 6 pounds)
1/2 cup lime juice
1/4 cup nectar
1 tablespoon stone ground mustard or fiery darker
mustard 1 teaspoon salt
1 teaspoon ground cumin
Preparation
1. Gently loosen the skin from the entire chicken. In a
simmering skillet, place the bosom side up on a rack.
Whisk together the lime juice, nectar, mustard, salt, and
cumin in a small bowl.
2. Rub 1/3 cup lime juice blend under the skin of the
chicken with a turkey baster. Drumsticks should be tied
together. Pour the rest of the lime juice mixture over the
chicken.
3. Broil for 2-2-1/2 hours, or until a thermometer inserted
into the thickest piece of thigh reads 170°-175°. (If the
chicken tans too quickly, spread it out with foil.) Allow
for a 10-minute rest period before cutting. Before serving,
expel and discard the skin if desired.
68. Cabbage Soup
Serving: 6
Ingredients:
1 yellow onion, chopped
1 head of kale, shredded 2 tablespoons olive oil
5 cups vegetable broth
1 carrot, peeled and grated
A pinch of salt and black pepper 1 tablespoon coriander,
chopped 2 teaspoons thyme, chopped
½ teaspoon smoked paprika
½ teaspoon hot paprika powder 1 tablespoon lemon juice
Preparation
1. Heat the oil in a pot over medium heat, then add the
onion and carrot and cook for 5 minutes.
2. Toss in the cabbage and remaining ingredients, cook for
another 30 minutes over medium heat, then divide into
bowls and serve.
69. Shredded chicken gyros
Ingredients:
2 medium onions, split
1 teaspoon Lemon Pepper Flavour
1 teaspoon dried oregano
1/2 teaspoon ground allspice
1/2 cup water
1/2 cup lemon juice
1/4 cup red wine vinegar
2 pounds of boneless, skinless chicken breasts
8 whole flatbreads
Optional side dishes: tzatziki sauce, shredded romaine,
and sliced tomatoes, cucumbers, and onions
Preparation
1. Combine the first 9 ingredients in a 3-quart slow cooker,
including the chicken. Cook on low for 3-4 hours,
covered, or until chicken is tender (a thermometer should
read 165° at the very least).
2. Remove the chicken from the slow cooker. Return to the
slow cooker after shredding with 2 forks. Place the
chicken mixture on pita breads with tongs. Garnish with
garnishes.
70. Roasted Tofu and Vegetables
Serve: 4
Ingredients:
3 cups baby spinach or kale
1 tablespoon sesame oil
1 tablespoon ginger, chopped
1 garlic clove, chopped
1-pound firm tofu, cut into chunks
1-inch cube
1 tablespoon gluten-free tamari or soy sauce
¼ teaspoon red pepper flakes (optional)
1 teaspoon rice vinegar
2 spring onions, thinly sliced
Preparation
2. On a large rimmed baking sheet, combine the spinach,
oil, ginger, and garlic.
3. Bake for 3 to 5 minutes, or until the spinach has wilted.
4. Combine the tofu, tamari, and red pepper flakes (if using)
in a large mixing bowl.
5. Bake for 10 to 15 minutes, or until tofu begins to brown.
6. Serve with a vinegar and spring onion garnish.
71. Tomato Green Salad
Preparation time: 15 minutes.

Servings: 4
Ingredients:
6 cups fresh baby greens
2 cups cherry tomatoes
2 tablespoons extra virgin olive oil
2 tbsp fresh orange juice
1 tbsp fresh lemon juice
Preparation
1. Toss all of the ingredients together in a large mixing bowl
to evenly coat them. Refrigerate the bowl for 6-8 hours,
covered.
2. Before serving, remove the salad from the refrigerator
and toss well.
72. Strawberry and apple salad
Preparation time: 15 minutes.

Serve: 4
Ingredients:
For the salad:
4 cups tossed salad, torn
2 apples, cored and sliced
1 cup fresh strawberries, wrapped and sliced
¼ cup pecans, chopped
For the salad dressing:
3 tbsp apple cider vinegar
3 tbsp olive oil
1 tbsp agave syrup
1 tsp poppy seeds
Preparation
1. In a large mixing bowl, combine all of the salad
ingredients and toss well.
2. In a mixing bowl, combine all of the dressing ingredients
and whisk until smooth.
3. Toss the salad in the dressing to evenly coat all of the
ingredients. Right away, serve.
73. Tomato soup

Cooking time: 45 minutes.
Total time: 1 hour
Servings: 4
Ingredients:
2 tbsp coconut oil
2 carrots, roughly chopped
1 large white onion, roughly chopped
5 large tomatoes, roughly chopped
1 tbsp homemade tomato paste
3 cups homemade vegetable broth
¼ cup fresh basil, chopped
¼ cup unsweetened coconut milk
Sea salt and freshly ground black pepper to taste
Preparation
1. In a large soup pan over medium heat, melt the coconut
oil and cook the carrots and onion for about 10 minutes,
stirring frequently.
2. Sauté for 1-2 minutes after adding the garlic.
3. Bring to a boil with the tomatoes, tomato paste, basil,
broth, salt, and black pepper.
4. Reduce the heat to low and cook for about 30 minutes,
uncovered. Remove the pan from the heat and stir in the
coconut milk.
5. Blend the soup with an immersion blender until it is
completely smooth.
74. Garlic Broccoli

Serve: 2
Ingredients:
3-4 cloves of garlic, chopped
2 cups broccoli florets
2 tablespoons tamari
Preparation
1. In a large skillet, heat the oil over medium heat and sauté
the garlic for about 1 minute.
2. Stir in the broccoli and cook for 2 minutes.
3. Stir in the tamari and cook for 4-5 minutes, or until
desired doneness is reached.
4. Remove the pan from the heat and serve immediately.
75. Curry Okra

Servings: 3
Ingredients:
1 tbsp olive oil
½ tsp cumin
¾ lb okra, trimmed and cut into 2-inch pieces
½ tsp curry powder
½ tsp red chilli powder
1 tsp ground coriander
Preparation
1. In a large skillet, heat the oil over medium heat. Sauté the
cumin seeds for about 30 seconds.
2. Stir in the okra and cook for 1-112 minutes.
3. Reduce to a low heat and cook for 6-8 minutes, covered,
stirring occasionally.
4. Stir in the curry powder, red chili powder, and coriander.
5. Increase the heat to medium-high and continue to cook,
uncovered, for another 2-3 minutes.
6. Remove from the heat and season with salt and pepper.
Serve immediately.
76. Mushroom Curry

Servings: 4
Ingredients:
2 cup tomatoes, chopped 1 green chilli, chopped
1 tsp fresh ginger, chopped
2 tbsp olive oil
½ tsp cumin
¼ tsp ground coriander
¼ tsp ground turmeric
¼ tsp red chili powder
2 cups fresh shiitake mushrooms, sliced 2 cups fresh
button mushrooms, sliced 1¼ cups water
¼ cup unsweetened coconut milk
Preparation
1. Pulse the tomatoes, green chili, and ginger in a food
processor until a smooth paste forms.
2. In a medium-sized skillet, heat the oil. Sauté the cumin
seeds for about 1 minute.
3. Sauté for about 1 minute after adding the spices.
4. Cook for 5 minutes after adding the tomato mixture.
5. Bring to a boil with the mushrooms, water, and coconut
milk. Cook, stirring occasionally, for 10-12 minutes.
6. Remove from the heat and season with salt and black
pepper. Serve immediately.
77. Nutty Brussels sprouts

Servings: 2
Ingredients:
½ pound Brussels sprouts, halved
½ teaspoon red pepper flakes, crushed
1 tablespoon fresh lemon juice
1 tablespoon of pine nuts
Preparation
1. In a large pot of boiling water, place a steamer basket.
2. Steam the Brussels sprouts in a steamer basket for 6 to 8
minutes, covered.
3. Ensure that the Brussels sprouts are well drained.
4. Heat the oil in a large skillet over medium heat and cook
the garlic and red pepper flakes for 40 seconds.
5. Sauté for about 4-5 minutes after adding the Brussels
sprouts, salt, and black pepper.
6. Add the lemon juice and cook for another minute.
Remove the pan from the heat and stir in the pine nuts.
78. Roasted butternut squash

Serving: 6
ingredient
8 cups of butternut squash, peel, sow, cube
2 tablespoons of melted almond butter
1/2 teaspoon ground cinnamon
1/2 teaspoon cumin
1/4 teaspoon red pepper flakes sea salt, taste
Preparation
1. Preheat the oven to 425 degrees Fahrenheit. Arrange foil
pieces on two baking sheets. Combine all of the
ingredients in a large mixing bowl and toss well to
combine.
2. Arrange the squash pieces in a single layer on the
prepared baking sheets. Cook for 40-45 minutes at 350°F.
3. Remove the dish from the oven and set it aside to serve.
79. broccoli with bell pepper

Servings: 4
Ingredients:
4 garlic cloves, minced
1 large white onion, sliced
2 cups of small broccoli florets
3 red bell peppers, seeded and sliced
¼ cup homemade vegetable broth
Sea salt and freshly ground black pepper, to taste
Preparation
1. Heat the oil in a large skillet over medium heat and cook
the garlic for about 1 minute.
2. Stir fry for 5 minutes with the onion, broccoli, and bell
peppers. Stir in the broth and cook for another 4 minutes.
80. Vegetarian Skewers

Servings: 4
Ingredients:
For the marinade:
2 teaspoons fresh basil, chopped
2 teaspoons fresh oregano, minced
½ teaspoon cayenne pepper
Sea salt and freshly ground black pepper, to taste
2 tablespoons fresh lemon juice
For vegetables:
2 large zucchinis, cut into thick slices
8 large mushrooms, quartered
1 yellow bell pepper, seeded and cubed
1 red bell pepper, seeded and cubed
Preparation
1. To make the marinade, combine all of the ingredients in a
large mixing bowl and stir well.
2. Toss the vegetables in the marinade to evenly coat them.
3. Cover and marinate the vegetables for at least 6-8 hours
in the refrigerator.
4. Soak the wooden skewers for at least 30 minutes in a
large bowl of water.
5. Preheat your grill to medium-high. Grease the grill grate
generously. Remove the vegetables from the marinade
and toss them out.
6. Starting with the zucchini, mushrooms, and bell peppers,
thread the vegetables onto the pre-soaked wooden
skewers.
7. Grill for 8-10 minutes, or until completely done, flipping
once in a while.
81. Cajun Vegan Ranch Blackened Tempeh
Ingredients:
For vegan Cajun
½ cup vegan ranch dressing
½ teaspoon paprika and ¼ teaspoon cayenne (or better
yet, use ½ Cajun spice).
For blackened tempeh
3 tablespoons Cajun spices (such as black magic),
2 tablespoons olive oil,
zest of ½ lemon,
½ sea salt,
4 radishes (sliced),
1 chives (sliced),
1 avocado (sliced),
Optional; sprouts and ½ cup onion.
Preparation
1. Combine all of the ingredients for the Cajun dressing in a
mixing bowl and stir well while tasting to ensure a strong
flavor.
2. Fill a pan halfway with water and season it with salt.
Preheat the pan.
3. Place the tempeh in the salted water and make sure it is
completely submerged. Cook for 10 minutes to soften and
reduce the bitterness of the tempeh.
4. Next, thinly slice the tempeh and coat each slice in Cajun
spice.
5. Heat the oil and fry the tempeh until crisp. Then set it
aside.
6. Cut the kale into ribbons by removing any sharp stems.
7. Toss the kale in a bowl with 2 tablespoons olive oil,
making sure it is evenly coated.
8. Season with a pinch of salt and a smidgeon of lemon zest.
9. Gently massage the kale with your hands to soften it, then
toss in the scallion, radishes, pickled onions, and avocado
(if available).
10. Toss in some Cajun dressing and thoroughly combine.
11. Serve it as is or warm up the salad with blackened tempeh
and sprouts (this will help preserve it till the next day).
82. Chickpea and Avocado Salad Sandwich
ingredient
2 cups of chickpeas rinsed and drained,
1 ripe avocado,
2 teaspoons of fresh lemon juice,
¼ cup blueberries (dried),
1 teaspoon of sea salt and pepper,
4 slices of bread (whole wheat); optional, red onion or
spinach for topping.
Preparation
1. In a medium bowl, mash chickpeas with a fork, then add
avocado and continue to mash until avocado is smooth.
2. Stir in the cranberries and lemon juice, then season with
pepper and salt.
3. Refrigerate the dish for no more than 2 days.
4. To serve, toast the bread and spread it with chickpea
avocado. It can be topped with red onion or spinach (if
desired). Place another toasted slice of bread on top.
5. Your meal is ready to eat.
83. vegan burger

Servings: 4
Ingredients
½ cup of spring water
½ tsp. powdered cayenne
½ tsp. ginger powder
Grape seed oil as needed
1 tsp. dill
2 teaspoons. sea salt
2 teaspoons. onion powder
2 teaspoons. oregano
2 teaspoons. basil
¼ cup cherry tomatoes, diced
½ cup kale, diced
½ cup diced green bell peppers
½ cup onions, diced
1 cup of chickpea flour
Flat bread to serve
Preparation
1. In a mixing bowl, combine the vegetables and seasonings.
After that, add the flour. Stir in the spring water slowly
until the mixture forms a dough.
2. Form the dough into four patties. In a skillet, cook the
patties in grapeseed oil. Each side should be cooked for 2
to 3 minutes.
3. Place on a flatbread and serve.
84. alkaline kale

Servings: 1
Ingredients
• Grape seed oil as needed
• ¼ tsp. sea salt
• 1 tsp. ground red pepper
• ¼ cup diced red bell pepper
• ¼ cup onion, diced
• 1 cup chopped kale leaves
Preparation
1. Heat 2 tablespoons oil in a pan. For 3 minutes, sauté the
peppers and onions. After that, season with salt.
2. Reduce the heat to low and add the kale. Cook for 5
minutes with the lid on the pan.
3. Remove the lid and add the crushed pepper. Cover again
after a thorough mixing.
4. Remove from the heat and set aside for 3 minutes.
85. Elettrit Salad
• Preparation time: 10 minutes

• Cooking time: 0 minutes
• Servings: 4
ingredients
• 3 jalapenos
• 2 red onions
• 1 orange bell pepper
• 1 yellow bell pepper
• 1 cup cherry tomatoes, chopped
• 1 cup kale, chopped
• 1 handful of romaine lettuce
• Olive oil as needed
• Juice of 1 lime
Preparation
1. Thoroughly wash and rinse the ingredients. Cut the
ingredients into bite-size pieces after drying them. In a
mixing bowl, combine the ingredients and drizzle with
olive oil and lemon juice.
2. Serve.
86. Dates, Walnuts, Orange and Kale Salad

• Servings: 2
ingredients
• ½ red onion, sliced
• 6 packed cups baby kale
• 6 pitted Medjool dates
• 1/3 cup walnuts, toasted
for the dressing
• 5 tablespoons. olive oil
• pinch jump
• 1 Medjool date
• 4 tablespoons. orange juice, freshly squeezed
• 2 tablespoons. lemon juice
Preparation
1. Place the pitted dates and nuts in a food processor and
pulse until well combined and chopped. Remove from the
equation.
2. In a mixing bowl, combine the chopped onion and kale.
3. In a blender, combine all of the dressing ingredients
except the olive oil.
4. Blend the mixture and drizzle the oil in a steady stream.
5. Arrange the salad on a platter and serve.
87. Spelled pasta, zutthini and aubergine

• Servings: 4
ingredients
• 2 teaspoons of dried basil
• 1 tsp. oregano
• 2/3 cup vegetable broth
• 2/3 cup sun-dried cherry tomatoes, diced
• 1 large zucchini, diced
• 3 medium sized ripe cherry tomatoes, diced
• 1-inch ginger, minced
• 2 white onions, chopped
• 3 tablespoons. olive oil
• 1 large eggplant, diced
• 300 g of spelled pasta
• Sea salt to taste
Preparation
1. In a pan, heat the oil and cook the eggplant, ginger, and
onion for 8 to 10 minutes, stirring occasionally.
2. Cook for 6 to 8 minutes after adding the tomatoes,
oregano, and zucchini.
3. Bring a pot of water to a boil and cook the pasta until it is
firm to the bite, then add the vegetable broth to the pan.
Add fresh pepper, salt, and dried basil to taste. Allow the
mixture to simmer, covered, for a few minutes.
4. When the chicken is fully cooked, serve.
88. alkalizing millet dish

• Servings: 2
ingredients
• ½ tsp. be salt
• 2 ½ cups of water
• 1 cup of millet
Preparation
1. Toast the millet in a dry skillet until golden brown. Cover
and add the sea salt and water.
2. Bring the mixture to a boil, then reduce to a low heat and
continue to cook until the water has been absorbed, about
25 to 35 minutes.
3. Allow to cool completely before serving with the lid on.
89. Green Noodle Salad

• Servings: 2
Ingredients
• 1 pinch of sea salt
• 1 cup chopped fresh basil
• 2 tablespoons. lemon juice, fresh
• ¼ cup vegetable broth without yeast
• 1-inch ginger, minced
• 1 cup kale, chopped
• 1 cup of chopped zucchini
• 1 handful of lettuce
• 1 cup of millet noodles
Preparation
1. Prepare the noodles as directed on the package. Drain and
rinse with cold water after that. Remove from the
equation.
2. Cut the zucchini into slices and chop the kale. Steam
them for a few minutes, until the color pops. Check to see
if they’re still crunchy.
3. Chop the lettuce and make the dressing: in a food
processor, combine the vegetable stock and lemon juice,
then add the chopped ginger. For 30 seconds, combine the
ingredients.
4. In a large mixing bowl, combine the basil, chopped
lettuce, zucchini, kale, and noodle, then pour over the
dressing. Season to taste with salt and pepper.
5. Serve.
90. pumpkin stew

• Servings: 4
ingredients
• 1 cup of spring water
• A pinch of cayenne pepper
• Sea salt to taste
• 4 tablespoons. extra virgin olive oil
• 2 teaspoons. thyme
• 1 fennel bulb
• 2 large onions
• 1 cup cherry tomatoes, chopped
• 1 red bell pepper
• 1 yellow bell pepper
• 16 ounces fresh butternut squash
Preparation
1. Chop the bell pepper, tomatoes, and squash into small
pieces. After that, dice the fennel and onions.
2. In a pot, heat the oil and cook the onions and fennel for a
few minutes.
3. Toss in the bell pepper and squash at this point. After
that, stir-fry the mixture for another 8 minutes.
4. Add the alkaline water, thyme, salt, cayenne pepper, and
tomatoes and cook until the vegetables are tender but not
overcooked.
5. Serve.
91. Lemon Tuna
• Servings: 4
Ingredients:
• 4 tuna steaks
• 1 tablespoon olive oil
• ½ teaspoon smoked paprika
• ¼ teaspoon crushed black peppercorns Juice of 1 lemon
• 4 spring onions, chopped
• 1 tablespoon chives, chopped
Preparation
1. In a medium-high-heat pan, heat the oil, then add the
scallions and cook for 2 minutes.
2. Add the tuna steaks and sear each side for 2 minutes.
3. Toss in the remaining ingredients gently, place the pan in
the oven, and bake for 12 minutes at 360 degrees F.
4. To serve for lunch, divide everything between plates and
serve.
92. Chicken Meatball Soup

• Servings 4
Ingredients:
• 2 pounds boneless, skinless chicken breast, chopped
• 2 tablespoons chopped cilantro
• 2 eggs, beaten
• 1 minced garlic clove
• ¼ cup chopped green onions
• 1 chopped yellow onion
• 1 carrot, sliced
• 1 tablespoon olive oil 5 cups chicken broth
• 1 tablespoon chopped parsley A pinch of salt and black
pepper
Preparation
1. In a mixing bowl, combine the meat, eggs, and remaining
ingredients (except the oil, yellow onion, stock, and
parsley), stir well, and form medium meatballs from the
mixture.
2. In a medium-sized pot, heat the oil over medium heat and
brown the yellow onion and meatballs for 5 minutes.
3. Toss in the remaining ingredients, bring to a simmer, and
cook for another 25 minutes over medium heat.
4. To serve, ladle the soup into bowls.
93. Cabbage and Orange Salad with Citrus Vinaigrette
• Servings: 8
Ingredients:
• 1 teaspoon orange zest, grated
• 2 tablespoons vegetable broth, reduced sodium
• 1 teaspoon cider vinegar
• 4 cups red cabbage, shredded
• 1 teaspoon lemon juice
• 1 fennel bulb, thinly sliced
• 1 teaspoon balsamic vinegar
• 1 teaspoon raspberry vinegar
• 2 tablespoons fresh orange juice
• 2 oranges, peeled and cut into chunks
• 1 tablespoon honey
• 1/4 teaspoon salt Freshly ground pepper
• 4 teaspoons olive oil
Preparation
1. In a mixing bowl, whisk together the lemon juice, orange
zest, cider vinegar, salt and pepper, broth, oil, honey,
orange juice, balsamic vinegar, and raspberry.
2. Take the oranges, fennel, and cabbage out of the bag.
Toss to evenly coat.
94. Tempeh and Root Bake
• Servings: 4
Ingredients:
• 1 tablespoon extra-virgin olive oil
• 1 large sweet potato, says
• 2 carrots, thinly sliced
• 1 fennel bulb, trimmed and cut into ¼-inch says
• 2 teaspoons minced fresh ginger
• 12 ounces tempeh, cut into ½-inch strips
• ½ cup vegetable broth
• 1 tablespoon gluten-free soy or tamari sauce
• 2 scallions, thinly sliced
Preparation
1. Preheat the oven to 400 degrees Fahrenheit. Using the oil,
grease a baking sheet.
2. Place the sweet potato, carrots, fennel, ginger, and garlic
on the baking sheet in a single layer.
3. Bake for 15 minutes, or until the vegetables have
softened.
4. Combine the tempeh, broth, and tamari in a mixing bowl.
5. Bake for another 10 to 15 minutes, or until the tempeh is
thoroughly heated and lightly browned.
6. Toss in the scallions, mix thoroughly, and serve.
95. Green Soup

• Servings: 2
Ingredients:
• 1 cup of water
• 1 cup spinach, fresh and packed
• ½ of 1 lemon, peeled
• 1 zucchini, small and chopped
• 2 tbsp. Parsley, fresh and chopped
• 1 stalk celery, chopped
• Sea salt and black pepper, as needed
• ½ of 1 avocado, ripe
• ¼ cup basil
• 2 tbsp. chia seeds
Preparation
1. To make this simple blended soup, combine all of the
ingredients in a high-powered blender and blend for 3
minutes, or until completely smooth.
2. You can either serve it cold or warm it up for a few
minutes on low heat.
96. Pepperoni Pizza Pan
ingredients
• 1 serving (1 pound) solidified bread mix, thawed
• 2 large eggs, isolated
• 1 tablespoon grated Parmesan cheddar cheese
• 1 tablespoon olive oil
• 1 teaspoon chopped crisp parsley
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon pepper
• 8 ounces sliced pepperoni
• 2 cups shredded part-skim mozzarella cheddar cheese
• 1 can (4 ounces) mushroom stems and chunks, drained
• 1/4 to 1/2 cup cured bell pepper rings
• 1 medium green bell pepper, diced
• 1 can (2-1/4 ounces) ready-cut olives
• 1 can (15 ounces) pizza sauce
Preparation
1. Preheat the oven to 350 degrees Fahrenheit. Turn out the
batter into a 15x10-inch square on a lubricated baking
sheet. Combine the egg yolks, Parmesan cheddar, oil,
parsley, oregano, garlic powder, and pepper in a small
bowl. Brush the mixture with a brush.
2. Add the pepperoni, mozzarella cheese, mushrooms,
pepper rings, green pepper, and olives to the top. Begin
with a long side and work your way up, jamming your
way up. Squeeze the crease to seal it and fold the ends
under.
3. Brush with egg whites and place the portion with the
crease side down. Try not to let the temperature rise. 35-
40 minutes, or until mixture is a brilliant dark colour and
cooked through. Warm the pizza sauce and serve with a
cut portion of pizza.
4. Freeze your choice: Wrap a cooled unsliced pizza portion
in unbreakable foil and freeze it. To use, remove 30
minutes before warming from the cooler. Remove from
thwart and warm on a lubricated baking sheet in a
preheated 325° broiler until thoroughly warmed. Fill in
the blanks in a coordinated manner.
97. Capellini Soup with Tofu and Shrimp
• Servings: 8
Ingredients:
• 4 cups Bok choy, sliced
• 1/4-pound shrimp, peeled and deveined
• 1 block firm tofu, cut into squares
• 1 can sliced water chestnuts, drained
• 1 bunch scallions, sliced
• 2 cups reduced sodium chicken broth
• 2 teaspoons soy sauce, reduced sodium
• 2 cups capellini
• 2 teaspoons sesame oil Freshly ground white pepper
• 1 teaspoon rice wine vinegar
Preparation
1. In a medium-high-heat saucepan, pour the broth. Bring
the water to a boil. Combine the shrimp, Bok choy, oil,
and sauce in a large mixing bowl. Allow to boil for a few
minutes before lowering the heat. Cook for 5 minutes on
low heat.
2. Combine the water chestnuts, pepper, vinegar, tofu,
capellini, and scallions in a large mixing bowl. Cook for 5
minutes, or until the capellini is just starting to soften.
Serve immediately.
98. Rice with shrimp and lemon butter
• Servings: 3
Ingredients:
• ¼ cup cooked wild rice
• ½ teaspoon Butter, divided
• ¼ teaspoon olive oil
• 1 cup raw shrimp, shelled, deveined and drained
• ¼ cup frozen peas, thawed, rinsed and drained
• 1 tbsp. lemon juice, freshly squeezed
• 1 tablespoon. chives, chopped Pinch sea salt, to taste
Preparation
1. Melt 14 tablespoons butter in a wok over medium heat.
Toss in the shrimp and peas. Sauté for 5 to 7 minutes, or
until shrimp are coral pink.
2. Stir in the wild rice and cook until it is thoroughly heated,
seasoning with salt and butter as needed.
3. Place on a plate. Garnish with chives and lemon juice.
Serve.
99. cauliflower soup

Ingredients:
• ¾ cup of water
• 2 teaspoons olive oil
• 1 onion, minced
• 1 head of cauliflower, florets only
• 1 can of whole coconut milk
• 1 teaspoon of turmeric
• 1 teaspoon of ginger
• 1 teaspoon of raw honey
Preparation
1. Combine all of the ingredients in a large stockpot and
bring to a boil for about 10 minutes.
2. Blend the soup with an immersion blender until it is
smooth. Serve.
100. Sweet Potato Black Bean Burgers
Servings: 6
Ingredients:
1/2 jalapeño, seeded and diced 1/2 cup quinoa
6 whole-grain hamburger buns
1 can black beans, rinsed and drained Olive oil/coconut
oil, for cooking
1 sweet potato
1/2 cup red onion, chopped
4 tablespoons gluten-free oatmeal
2 cloves garlic, minced
2 teaspoons Cajun hot seasoning
1/2 cup cilantro, chopped
1 teaspoon cumin sprouts
Salt to taste Pepper to taste For the Cream:
2 tablespoons cilantro, chopped
1/2 ripe avocado, diced
4 tablespoons low-fat sour cream/plain Greek yogurt
1 teaspoon lime juice
Preparation
1. Rinse the quinoa under cold water. Fill a saucepan
halfway with water and bring to a boil. Bring the quinoa
to a boil.
2. Cover and cook over low heat for about 15 minutes, or
until all of the water has been absorbed.
3. Remove the pan from the heat and fluff the quinoa with a
fork. After that, transfer the quinoa to a bowl and set
aside for 5-10 minutes to cool.
4. Poke the potato with a fork and microwave for a few
minutes, or until it is soft and thoroughly cooked. After
the potato has been cooked, peel it and set it aside to cool.
5. Combine cooked potato, 1 can black beans, 12 cup
chopped cilantro, 2 teaspoons Cajun seasoning, 12 cup
diced onion, 1 teaspoon cumin, and 2 minced garlic
cloves in a food processor. Pulse the mixture until it is
smooth. Toss it in a bowl with the cooked quinoa.
6. Mix in the oat flour and oat bran. Mix thoroughly and
divide into 6 patties. Place patties on a baking sheet and
chill for about 30 minutes.
7. In a food processor, combine all of the Crema ingredients.
Pulse until the mixture is completely smooth. Refrigerate
after adding salt to taste.
8. Lightly grease a cooking pan and place it over medium
heat. Cook for 3-4 minutes on each side of the patties
until light golden. Serve with crema, sprouts, and buns, as
well as any other toppings you like.
CHAPTER THREE Dinner Recipes
101. Egg foo yung

Servings: 6
Ingredients
• 1/8 tsp. ginger powder
• ½ tsp. cayenne powder
• 1 tsp. oregano
• 1 tsp. sea salt
• 1 tsp. onion powder
• 1 tsp. basil
• ¾ cup of chickpea flour
• ½ cup of chopped red and white onion
• ½ cup green onions, chopped
• ½ cup chopped red and green bell peppers
• 1 cup butternut squash, chopped
• 2 cups mushrooms, sliced
• 3 cups of prepared spaghetti squash
Preparation
1. Combine the garbanzo flour, seasonings, and spring water
in a mixing bowl.
2. Toss in the vegetables and spaghetti squash. To mix,
combine the ingredients.
3. Pour 12 cup of the mixture into a skillet coated with
grapeseed oil.
4. Form the dough into patties and cook each side for 3 to 4
minutes.
5. Serve.
102. Mataroni and Cheese

• Servings: 8
ingredients
• 12 oz. kamut paste
• 1 cup of hemp milk
• 1 tsp. be salt
• ½ tsp. all the spice
• ¼ cup of chickpea flour
• ½ pound Brazil nuts, raw and soaked
• Juice of ½ of 1 lime
• 2 teaspoons. onion powder
• 2 teaspoons. Grape seed oil
Preparation
1. Prepare the pasta as directed on the package.
3. In a blender, combine all of the dressing ingredients and
blend until smooth.
4. In a skillet, heat the oil. After that, cook the pasta for 1
minute.
5. Pour the sauce into the skillet and thoroughly combine.
6. Cook the pasta for 30 minutes in the oven.
7. Serve.
103. Zuttaini Pasta

• Servings: 2
ingredients
• 4 courgettes, large and spiralized
• ¼ tsp. jump
• 2 avocados, chopped
• 2 tablespoons. Grape seed oil
• 1 cup of cherry tomatoes
• ¼ cup basil, fresh
Preparation
1. In a skillet, heat the oil and cook the zoodles for 5
minutes.
2. Transfer to a large mixing bowl.
3. Add the cherry tomatoes, avocado, salt, and basil and mix
well.
4. Combine all ingredients and serve.
104. Alkaline Elettrit Sloppy Joe

• Servings: 4
ingredients
• 1/8 tsp. cayenne powder
• 1 tsp. be salt
• 1 tsp. onion powder
• 1 cherry tomato, diced
• ½ cup diced green bell peppers
• ½ cup onion, chopped
• 1 ½ cups homemade alkaline barbecue sauce (made only
with ingredients from Dr. Sebi’s diet)
• 1 cup of cooked chickpeas
• 2 cups of cooked spelled or Kamut
Preparation
1. In a food processor, combine the garbanzo beans and
spelt and process for 15 seconds.
2. Next, add some oil to a skillet and heat it up.
3. In a skillet, sauté the peppers, onions, and seasonings for
5 minutes.
4. Stir in the food processor’s processed mixture, barbeque
sauce, and tomato, and continue to cook for another 5
minutes.
5. Serve.
105. Elettrit alkaline vegetable lasagna
• Preparation time: 1 hour

• Servings: 6
pasta ingredients
• Spelled lasagna sheets as needed
meat alternative
• 1 tsp. fennel powder
• 2 teaspoons. basil
• 2 teaspoons. oregano
• 1 tablespoon. be salt
• 2 tablespoons. onion powder
• ½ cup tomato sauce
• 1 cup diced red bell peppers
• 1 cup of chopped onions
• 1 cup of chickpeas/cooked chickpeas
• 2 cups cooked berries/spelt grains
Brazil Nut Cheese
• 1 tsp. basil
• 1 tsp. oregano
• 1 tsp. be salt
• 1 tablespoon. onion powder
• 1 tablespoon. Hemp seeds
• 2 cups of soaked Brazil nuts
Additional
• White mushrooms
• Zucchini as needed
Preparation
1. In a food processor, combine all of the meat substitutes
and process until smooth.
2. Heat a skillet over medium heat with a light coating of
oil. 5 minutes of sautéing peppers and onions
3. Combine the garbanzo and spelt in a food processor.
Cook the mixture for 10 to 12 minutes in a skillet with
grapeseed oil.
4. Blend the cheese ingredients with 1 cup of water until
smooth in a blender. Pour the remaining tomato sauce
into the garbanzo bean and spelt mixture after reserving a
cup. Mix.
5. Cut the zucchini and mushrooms into lengthwise slices.
6. Using the reserved tomato sauce, lightly coat the bottom
of the dish.
7. Finally, layer the spelt pasta, zucchini slices,
garbanzo/spelt mixture, alkaline cheese, white
mushrooms, and spelt pasta.
8. Continue until you have four layers of pasta. Then add
the garbanzo/spelt mixture and cheese to the final layer.
9. Drizzle the remaining tomato sauce over the lasagna
layers and top with dried basil.
10. Bake for 35 to 45 minutes at 350°F.
11. Allow to cool before serving.
106. Elettrit alkaline dumplings

• Portion: 50
ingredients
• 6 cups of homemade tomato sauce
• ½ teaspoon ginger powder
• ½ teaspoon of cayenne powder
• ½ teaspoon ground cloves
• 1 teaspoon dill
• 1 teaspoon sage
• 1 teaspoon salt
• 1 teaspoon of flavour
• 1 teaspoon of fennel powder
• 2 teaspoons. basil
• 2 teaspoons. oregano
• ¼ cup chopped green bell peppers
• ½ cup of chopped onion
• 1 ½ cup of cooked chickpeas
• ½ cup of chickpea flour
• 2 cups of mushrooms
Preparation
1. In a separate pan, sauté the onions and peppers in
grapeseed oil before adding them to the tomato sauce
mixture.
2. Blend the remaining ingredients in a food processor until
well combined.
3. Place a cup of garbanzo bean flour in a mixing bowl with
the smooth mixture. Form a ball out of the dough.
4. Prepare the dough balls by rolling them out and setting
them aside.
5. In the meantime, lightly oil a skillet and heat it over
medium heat.
6. Cook the “meatballs” in batches for about 2 minutes per
side in a hot skillet.
7. Simmer the balls in the tomato sauce for 5 minutes.
8. Serve.
107. Pizza

• Servings: 6
ingredients for confidence
• 1 ½ cups spelled flour
• ½ teaspoon onion powder
• ½ teaspoon of oregano
• ½ teaspoon of salt
• ½ teaspoon basil
• Cheese
• ¼ teaspoon of salt
• ½ teaspoon basil
• ½ teaspoon of oregano
• ½ teaspoon onion powder
• 1 teaspoon of lemon juice
• ¼ cup hemp milk/nut milk
• ½ cup of spring water
• 1 cup Brazil nuts soaked overnight
• Coverages
• Homemade tomato sauce as needed
• 3 tablespoons. chopped red onion
• ½ plum tomato, sliced
Preparation
1. In a mixing bowl, combine all of the seasonings with the
spelt flour, then add half a cup of water. If necessary, add
more water.
2. Roll out the dough on a floured surface. Place the dough
on a baking sheet that has been lightly greased. Use a fork
to make holes.
3. Bake for 10 to 15 minutes at 350°F in a preheated oven.
4. In a blender, combine all cheese ingredients and process
until smooth.
5. Once the crust is done, spread the cheese, sauce, and
toppings on top.
6. Bake for another 10 to 15 minutes on the bottom rack at
425F. Enjoy.
108. Alkaline meatloaf

Servings: 1
Ingredients
• 1 cup of prepared wild rice
• ½ cup homemade tomato sauce, divided
• ½ cup chopped yellow onion, divided
• ½ cup chopped green bell pepper, divided
• 1 minced shallot
• 2 cups of mixed mushrooms, chopped
• ¼ tsp. cloves
• ½ tsp. ginger
• ½ tsp. tarragon
• 1 tsp. thyme
• 1 tsp. wise
• 1 tablespoon. sea salt
• 1 cup of chickpea flour or spelled flour
• 1.5 cups of breadcrumbs (made from spelled flour)
• 2 cups of cooked chickpeas
• Cayenne to taste
Preparation
1. Wash and dry the wild rice. Prepare the chickpeas and set
them aside as well.
2. Combine garbanzo or spelt flour and bread crumbs in a
mixing bowl and set aside.
3. Chop the green peppers and onions into half-inch cubes
and set aside half of each.
4. Chop the shallots and mushrooms and combine them with
chickpeas, half of the onion, half of the green peppers,
and spices in a food processor.
5. Pulse the mixture until it is completely combined. Then
add the wild rice and 2 tablespoons of tomato sauce.
Continue to blend until you have a paste.
6. Pour the contents of the bowl into a mixing bowl.
Combine the remaining flour, bread crumbs, onion, and
green pepper in a large mixing bowl. Mix thoroughly.
7. Transfer the mixture to a greased baking dish and top
with the remaining tomato sauce.
8. Bake for 60 to 70 minutes at 350°F in a preheated oven.
9. Allow to cool before slicing and serving.
109. Alkalizing Noodle Bowl with Tahini

• Servings: 2
ingredients
• 1 tsp. black sesame seeds
• ½ avocado, chopped
• 2 green onions, chopped
• 4 chopped kale
• 1 parsnip, grated
• 4 romaine lettuce leaves, chopped
• 1 yellow zucchini, spiralized
• bandage
• 1 tsp. agave
• 2 tablespoons. lemon juice
• 1 tablespoon. tahini
• Pinch of salt
Preparation
1. Chop all of the vegetables and combine them in a large
mixing bowl.
2. In a separate bowl, whisk together all of the dressing
ingredients.
3. Drizzle the dressing over the vegetables and sprinkle
sesame seeds on top.
110. Quinoa pasta with sautéed artichokes and tomato

• Servings: 2
ingredients
• 2 tablespoons of extra virgin olive oil
• 1 pinch of cayenne pepper
• ½ tsp. be salt
• 3 tablespoons. basil, fresh
• 1 tsp. Vegetables soup
• 1 ounce of walnuts
• 1 fennel bulb
• 1 chopped onion
• 8 ounces artichoke hearts
• 5 ounces cherry tomatoes, fresh
• 7 ounces of quinoa or spelled pasta
Preparation
1. Steam the artichokes until they are tender. Cook the pasta
according to the package directions at the same time. All
of the vegetables were chopped.
2. In a large skillet, heat 2 tablespoons oil and cook onions,
nuts, and fennel for a few minutes. Cook for 2 minutes
after adding the cooked artichokes and tomatoes.
3. Scoop about 12 cup of water into a mixing bowl, then
dissolve the vegetable stock in it. Add to a pan and cook
on low heat for 2 minutes. Stir frequently.
4. Season with salt and pepper and add the basil.
5. Toss the pasta with the sauce and serve.
111. Zucchini Pasta with Avocado Sauce
Preparations: 10 minutes
Cook: 10 minutes
Ingredient
Olive oil
Lemon juice
Coconut milk
Salt
Ripe avocado (½)
Pepper
Zucchini (1), cut into noodles
Preparation
1. In a medium-sized skillet, heat the oil.
2. Toss in your zucchini noodles.
3. Cooking time is only 3 minutes.
4. Combine the avocado, lemon juice, coconut milk, salt,
and pepper in a mixing bowl.
5. Toss zucchini noodles with sauce.
6. Continue to cook it.
7. Warm the dish before serving. Enjoy!
112. Hash Brown Celery Root Potatoes
Cook: 10 minutes
Ingredient
Coconut oil
Pepper
Salt
Water
Celery roots (2-3)
Preparation
1. Cleaning your celery root and peeling it with a vegetable
peeler are the first steps.
2. Place the celery root in the blender and grate it.
3. Place the oil in a skillet and heat it over medium heat.
4. In a skillet, grated celery root should be placed.
5. Season with a pinch of salt.
6. Cook for only 10 minutes on each side.
7. Warm it up before serving.
113. Braised kale

Cook: 15 minutes
Ingredient
Water
Chopped kale (5 cups)
Salt
Coconut oil
Pepper
½ red bell pepper, sliced
Oil
Celery stalk (2), sliced
Preparation
1. Preheat your pan over medium heat.
2. Combine the coconut oil and apply it to it.
3. 5 minutes is all it takes to cook celery.
4. Combine the kale and red pepper in a mixing bowl.
5. Pour some water over them.
6. Allow your vegetables to wilt for 2 to 3 minutes.
7. If your kale starts to stick to your pan, add some water.
8. Serve immediately, and have fun!
Cook: 15 minutes
Ingredient
Olive oil (three tablespoons), divided amount
Pepper
Cider Vinegar
Carrots (1 lb.), coarsely chopped
Water
Brussels sprouts (1 pound), cut in half lengthwise
Chopped shallot
Salt
Butter
Preparation
1. Place your fry pan over medium-high heat and heat the
oil.
2. Assemble shallots and cook until softened.
3. It should take about 1-2 minutes to cook.
4. Add the carrots, Brussels sprouts, salt, and pepper.
5. Toss the vegetables in the pan until they are brown.
6. 3-4 minutes is a good time to toss it.
7. Mix the water, cook it, and cover it.
8. After 5-8 minutes, combine the remaining butter.
9. Season them with a little more salt and pepper.
10. Turn off the fireplace.
11. Shift to your serving platter.
12. Serve it up and have a good time!
Cook: 10 minutes
Ingredient
Sliced almonds
butter
Natural soy yogurt (¼ cup)
Honey
Fruit mix (½ cup), diced (kiwi, pineapple, and mango)
Water
Preparation
1. Cut your fresh fruit into cubes by slicing and peeling it.
2. Place the cubed fruit in a bowl, top with the soy yogurt,
and garnish with sliced almonds.
3. Refrigerate it for about 1 hour if you want to.
116. Fries with zucchini and garlic
Cook: 20 minutes
Ingredient
Salt
Garlic powder
Water
Almond flour (½ cup)
Oil
Egg whites (2), beaten
Pepper
Courgettes (3), cut into fried sticks
Preparation
2. Mix all of the ingredients together until the zucchini fries
are thoroughly coated.
3. Fries should be placed on a cookie sheet.
4. Put them in the oven to bake.
6. Toss the fries halfway through the cooking time.
117. Braised Leeks, Cauliflower, and Artichoke Hearts
Cook: 10 minutes
Ingredient
Coconut oil
Salt
Pepper
Artichoke hearts (1 ½ cup)
Water
Chopped leeks (1 ½ cup)
Oil
Cauliflower florets (1 ½ cup)
Preparation
1. Heat the oil in a skillet over medium-high heat, then add
the garlic and fry for 1 minute.
2. Place your vegetables on top of it.
3. Continually toss until your vegetables are done.
4. Serve alongside your roasted chicken and have fun!
118. Cinnamon chips with avocado sauce and strawberries
Cook: 10 minutes
Ingredient
sugar
Salt
Fresh cilantro, chopped
Lime Juice
Chopped strawberries (1 cup)
Jalapeno pepper, minced
Ripe avocado (1 ½ cups), chopped and peeled
Brown rice tortillas (6 inches)
Ground Cinnamon
Olive oil
Preparation
Preheat the oven to medium high temperature.
Prepare your cinnamon by spreading the oil all over your
rice tortilla.
Combine cinnamon and sugar.
Sprinkle the cinnamon-sugar mixture all over the rice
tortilla.
Cut each tortilla into 12 wedges.
Place them on your baking tray.
Put your tortillas in the cooking oven until they are
crispy.
Cook only for 10 minutes.
Remove them from the oven and keep them warm.
Meanwhile, prepare your sauce by mixing your
remaining components on a plate.
Mix to combine well.
Distribute them in their serving bowls.
Serve it.
Enjoy!
119. Roasted root vegetables
Cooking: 1 hour and 30 minutes
Ingredient
Olive oil
Salt
Garlic (1), peeled
Golden potatoes (1 ½ lbs), unpeeled
Pepper
Large turnip (1), peeled
Water
Red onion (1), cut into pieces
Butternut squash (2 ½ pounds), peeled and seeded, cut
into chunks
Beets (1 ½ lbs), trimmed and rinsed
Preparation
1. Grease your rimmed baking and rimmed baking sheets.
3. In a large mixing bowl, thoroughly combine all of the
ingredients.
4. Season them with a generous amount of pepper and salt.
5. Place in the oven and roast until golden brown and tender.
6. Remove the pan from the oven for only 15 minutes.
120. Pasta salad
Ingredient
Black olives (¼ cup)
Zucchini (1 cup), sliced
Alkaline garlic sauce (1 cup)
Cherry tomatoes (½ cup), cut in half
Bell peppers (1 cup), chopped
Onions (½ cup), chopped
Spelled pasta (4 cups), cooked
Willow garlic
For 1 cup
Tell
Onion powder
Salt
Shallots (¼ cup), chopped
ginger
Grape seed oil (1 cup)
Preparation
1. In a mixing bowl, combine all of the ingredients.
2. Toss everything together well and divide between the
bowls.
121. Pork Carnitas
Servings: 10
Cooking time: 8 hours. 10 minutes
Ingredients:
5 pounds. pork shoulder
1 teaspoon black pepper
1/4 teaspoon cinnamon
1 teaspoon dried oregano
1 teaspoon ground cumin
1 bay leaf
2 ounces of chicken broth
1 tablespoon chili powder
1 tablespoon of salt
Preparation
1. In a slow cooker, combine the pork and the remaining
ingredients.
2. Cover with its lid and cook on low heat for 8 hours.
3. When the pork is done, shred it with a fork.
4. Place the shredded pork on a baking tray and spread it out
evenly.
5. Remove from oven and broil for 10 minutes before
serving.
122. Simply Sauteed Puff Steak

Servings: 6
Ingredients:
6 tilapia fillets
1 piece of lemon, juice
Salt and pepper to taste
¼ cup chopped parsley or cilantro
Preparation
1. In a medium-sized skillet over medium heat, sauté tilapia
fillets in olive oil. Cook the fish for 4 minutes on each
side, or until it flakes easily with a fork.
2. Season to taste with salt and pepper. Fill each fillet with
lemon juice.
3. To serve, sprinkle chopped parsley or cilantro over the
cooked fillets.
123. Roasted salmon with miso
Servings: 2
Ingredients:
2 tbsp. Maple Syrup 2 Lemons
¼ cup of miso
¼ teaspoon Pepper, ground 2 Limes
2 ½ pounds Salmon with skin Dash of Cayenne pepper
2 tbsp. extra virgin olive oil
¼ cup of miso
Preparation
1. In a small bowl, whisk together the lime juice and lemon
juice until well combined.
2. Add the miso, cayenne pepper, maple syrup, olive oil, and
pepper after that. Mix everything together thoroughly.
3. Place the salmon, skin side down, on a parchment paper-
lined baking sheet.
4. Brush the salmon with the miso lemon mixture
generously.
5. Now, with the cut side up, place the halved lemon and
lime pieces on the sides.
6. Bake for an additional 8 to 12 minutes, or until the fish
flakes.
124. Turkey Sweet Potato Soup
Servings: 4
Ingredients:
1 green bell pepper chopped
2 sweet potatoes, peeled and cubed
1-pound turkey breast, skinless, boneless, and cubed
1 teaspoon ground cilantro
A pinch of salt and black pepper
1 teaspoon of sweet paprika
6 cups of chicken broth Juice of
1 lime
A handful of chopped parsley
Preparation
1. In a medium-sized pot, heat the oil, then add the onion,
bell pepper, and sweet potatoes, stirring constantly for 5
minutes.
2. Add the meat and cook for another 5 minutes.
3. Toss in the remaining ingredients, bring to a simmer, and
cook for another 35 minutes over medium heat.
125. Steamed Trout with Red Beans and Chili Sauce

Servings: 1
Ingredients:
4 ½ oz cherry tomatoes, half
1/4 avocado, unpeeled
6 oz skinless sea trout fillet
Coriander leaves to serve
2 teaspoons olive oil Lime wedges, to serve
4 ½ oz canned kidney beans, rinsed and drained
1/2 red onion, thinly sliced
1 tablespoon pickled jalapeños, drained
1/2 teaspoon ground cumin
4 Sicilian olives/green olives
Preparation
1. Place a steamer basket over a simmering pot of water.
Cook for 10-12 minutes after adding the fish to the basket
and covering it.
2. Remove the fish from the pan and set it aside to rest for a
few minutes. Meanwhile, heat up some oil in a pan.
3. Combine the pickled jalapenos, red kidney beans, olives,
1/2 teaspoon cumin, and cherry tomatoes in a large
mixing bowl. Cook, stirring constantly for about 4-5
minutes.
4. Arrange the bean batter and trout on a serving platter. On
top, sprinkle with coriander and onion.
5. Garnish with lime wedges and avocado slices. Steamed
ocean trout with red bean and chili salsa is a delicious
dish!
126. Pumpkin Garlic Noodles
Servings: 4
Ingredients:
To prepare sauce
¼ cup coconut milk
6 big dates
2/3g ground coconut
6 cloves of garlic
2 tablespoons of ginger paste
2 tablespoons red curry paste
To prepare noodles
1 large boiled pumpkin noodles
½ carrots, julienned
½ zucchini, julienned 1 small red bell pepper
¼ cup cashews
Preparation
1. To make the sauce, combine all of the ingredients in a
blender and puree until smooth.
2. Make spaghetti squash noodles by cutting the squash
lengthwise.
3. Brush the baking tray lightly with olive oil and bake the
squash noodles for 5-6 minutes at 40°C.
4. To serve, combine the noodles and puree in a mixing
bowl. Alternatively, puree can be served alongside the
noodles.
127. Walnuts And Asparagus Delight
Servings: 4
Ingredients:
1 and ½ tablespoons olive oil
¾ pound asparagus, trimmed
¼ cup walnuts, chopped
Sunflower seeds and pepper to taste
Preparation
1. Preheat a skillet over medium heat and add the olive oil.
2. Toss in the asparagus and cook for 5 minutes, or until
browned.
3. Add sunflower seeds and pepper to taste.
4. Turn off the heat.
5. Toss in the walnuts.
128. Cauliflower Stew with Turmeric And Cod
Servings: 4
Ingredients:
½ pound cauliflower florets
1-pound cod fillets, boneless, skinless, and cubed
½ teaspoon cumin seeds
1 green chili, chopped
¼ teaspoon of turmeric powder
2 tomatoes, chopped
½ cup chicken broth
1 tablespoon chopped coriander
Preparation
1. In a medium-sized pot, heat the oil, then add the onion,
chili, cumin, and turmeric, stirring constantly for 5
minutes.
2. Toss in the cauliflower, fish, and remaining ingredients,
bring to a simmer, and cook for another 25 minutes over
medium heat.
3. To serve, divide the stew into bowls.
129. Strawberry and Goat Cheese Salad
Ingredients:
1-pound crisp strawberries, diced
Optional: 1 to 2 teaspoons nectar or maple syrup, to taste
2 ounces crumbled goat cheddar cheese (about ½ cup)
¼ cup chopped crisp basil, plus a couple of basil leaves
for garnish
1 tablespoon thick balsamic vinegar
½ teaspoon Maldon flake sea salt or ¼ teaspoon
inadequate fine sea salt
Crunchy ground black pepper
Preparation
1. On a medium serving platter or shallow serving bowl,
spread the diced strawberries. If the strawberries aren’t as
sweet as you’d like, drizzle them with a little nectar or
maple syrup.
2. Scatter the goat cheddar crumbles over the strawberries,
followed by the hacked basil. Drizzle olive oil and
balsamic vinegar over the top.
3. Finish the plate of mixed greens with a pinch of salt, a
few grinds of dark pepper, and the basil leaves you saved.
Serve the plate of mixed greens as soon as possible for
the best start. Scraps, on the other hand, will keep in the
fridge for about three days.
130. Italian Style Spiced Tofu And Summer Vegetables
Servings: 4
Ingredients:
2 large zucchinis, cut into ¼-inch slices
2 large summer squash, sliced ¼-inch thick
1-pound firm tofu, cut into 1-inch cubes
1 cup vegetable broth or water
2 cloves garlic, sliced
1 teaspoon salt
1 teaspoon Italian herb seasoning mix
1 tablespoon finely sliced fresh basil
Preparation
2. In a large rimmed baking sheet, mix together the
zucchini, squash, tofu, broth, oil, garlic, salt, Italian herb
seasoning blend, and pepper.
3. Cook for 20 minutes.
4. Finish with a basil sprig and serve.
131. Grilled Herb Salmon Fillet

Servings: 4
Ingredients:
1-pound salmon steak, rinsed
1/8 teaspoon cayenne pepper
1 teaspoon chili powder
½ teaspoon cumin
2 garlic cloves, minced 1 tablespoon olive oil
¾ teaspoon salt
1 teaspoon freshly ground black pepper
Preparation
Preheat oven to 350 degrees Fahrenheit.
Combine cayenne pepper, chili powder, cumin, salt, and
black pepper in a mixing bowl. Remove from the
equation.
Drizzle the salmon steak with olive oil. Rub both sides of
the object. Garlic and spice mixture should be rubbed
together. Allow for a 10-minute rest period.
Prepare an ovenproof skillet after the flavours have
melded. Heat the olive oil in a saucepan. Season the
salmon for 4 minutes on both sides once the pan is hot.
Place the skillet in the oven. 10 minutes in the oven
Serve.
132. Avocado Pesto Zoodles with Salmon
Servings: 4
Ingredients:
1 tablespoon pesto
1 lemon
2 frozen/fresh salmon fillets
1 large zucchini, spiralized
1 tablespoon black pepper
1 avocado
1/4 cup Parmesan cheese, grated Italian seasoning
Preparation
1. Preheat the oven to 375 degrees Fahrenheit. Bake for 20
minutes after seasoning the salmon with Italian
seasoning, salt, and pepper.
2. Toss avocados with a tablespoon of pepper, lemon juice,
and a tablespoon of pesto in a mixing bowl. Keep the
avocados mashed and set aside.
3. Arrange zucchini noodles, avocado mixture, and salmon
on a serving platter.
4. Garnish with grated cheese. If necessary, add more pesto.
Enjoy!
133. Sweet Potato and Chicken Soup with Lentils
Servings: 6
Ingredients:
10 stalks of celery
1 homemade or roast chicken
2 medium sweet potatoes
5 oz French lenses
2 tablespoons fresh lime juice
½ bite-sized head endive
6 thinly sliced garlic cloves
½ cup dill (finely chopped)
1 tablespoon kosher salt
2 tablespoons of extra virgin oil
Preparation
1. Boil 8 ounces of water with salt, chicken carcass, lentils,
and sweet potatoes on high heat.
2. Cook for about 10-12 minutes, skimming off any foam
that forms on top.
3. Cook garlic and celery in oil for almost 10 minutes, or
until tender and light brown, then stir in shredded roast
chicken.
4. Pour this mixture into the escarole soup and cook for 5
minutes on medium heat, stirring constantly.
5. Stir in the dill and lemon juice. Season the hot soup with
salt before serving.
134. Coconut green curry with boiled rice
Servings: 8
Ingredients:
2 tablespoons olive oil 12 ounces tofu
2 medium sweet potatoes (cut into cubes) Salt to taste
314 ounces coconut milk
4 tablespoons green curry paste
3 cups broccoli florets
Preparation
1. Drain the excess water from the tofu and cook it on a
medium heat. Season it with salt and cook it for 12
minutes.
2. Simmer coconut milk, green curry paste, and sweet potato
for 5 minutes over medium heat.
3. Now add the broccoli and tofu and cook for about 5
minutes, or until the color of the broccoli changes.
4. Top this coconut and green curry with a handful of
cooked rice and a sprinkling of raisins.
135. Pan-Seared Turkey Breast With Browned Vegetables
Servings: 4
Ingredients:
2 tablespoons unsalted butter, at room temperature
1 medium acorn squash, seeded and thinly sliced
2 large golden beets, peeled and thinly sliced
½ medium yellow onion, thinly sliced
½ boneless, skin-on turkey breast (1 to 2 pounds)
2 tablespoons honey
1 teaspoon salt
1 teaspoon of turmeric
1 cup chicken or vegetable broth
Preparation
1. Preheat the oven to 400 degrees Fahrenheit. Using the
butter, grease the baking sheet.
2. Arrange the squash, beets, and onion on the baking sheet
in a single layer. Place the turkey skin-side up in a
roasting pan. Drizzle the honey on top. Add the broth and
season with salt, turmeric, and pepper.
3. Roast for 35 to 45 minutes, or until an instant-read
thermometer reads 165°F in the center. Remove from the
oven and set aside for 5 minutes to cool.
4. Cut into slices and serve.
136. Meatballs Alla Parmigiana
Ingredients:
for the meatballs
½ cup ground patty (80/20)
2 tablespoons crisp parsley, chopped
3/4 cup grated Parmesan cheddar cheese
1/2 cup almond flour
2 eggs
1 teaspoon of salt in the form
1/4 teaspoon ground black pepper
1 teaspoon dried onion drops
1/4 teaspoon dried oregano
1/2 Cup of warm water
For the Parmesan
1 cup plain keto marinara sauce (or any locally sourced
sugar-free marinara)
4 ounces of cheddar mozzarella
Preparation
1. In a large mixing bowl, combine all of the meatball
fixings and mix thoroughly.
2. Form into fifteen 2-inch meatballs.
3. Bake for 20 minutes at 350 degrees (F) OR fry until
cooked through in a large skillet over medium heat. If
you have any bacon oil on hand, try searing it in it to add
another layer of flavour. Fricasseeing is responsible for
the brilliant dark coloured shading seen in the images
above.
Parmigiana Reggiana:
4. Transfer the cooked meatballs to a heat-safe dish.
5. Drizzle about 1 tablespoon of sauce over each meatball.
6. Top each with about 1/4 oz. mozzarella cheddar cheese.
7. Bake for 20 minutes (40 minutes if meatballs are
solidified) at 350°F, or until heated through and the
cheddar is melted.
8. Whenever desired, garnish with fresh parsley.
137. Chicken Parmesan Meatballs
Ingredients:
2 pounds ground chicken
3/4 cup gluten-free panko panko breadcrumbs will work
just fine
1/4 cup finely chopped onion
2 tablespoons chopped parsley
1 small lemon
1 teaspoon 2 eggs
3/4 cup shredded Pecorino Romano or Parmesan cheddar
cheese
1 teaspoon genuine salt
1/2 teaspoon crisp ground dark pepper
1 quart Five Minute Marinara Sauce
4-6 ounces crispy cut mozzarella
Preparation
1. Preheat the oven to 400°F and position the broiler rack in
the upper third of the oven. Combine everything except
the marinara and mozzarella in a large mixing bowl.
Using your hands or a large spoon, gently combine the
ingredients. Scoop into small meatballs and place on a
foil-lined baking sheet. To make the meatballs fit on the
plate, place them close together. Place a half tablespoon
of sauce on top of each meatball. 15 minutes in the oven
2. Remove the meatballs from the stove and turn up the
broiler temperature. Top each meatball with an extra half
tablespoon of sauce and a small square of mozzarella. (I
cut the slight cuts into 1” square pieces.) Broil for an
additional 3 minutes, or until the cheddar has softened
and brightened. Serve with extra sauce on the side.
Appreciate!
138. Mushroom and Beetroot Soup
Servings: 4
Ingredients:
2 beets, peeled and cut into large cubes
1-pound white button mushrooms, sliced
1 tablespoon tomato paste
1 tablespoon chopped parsley
Preparation
1. Heat the oil in a pot over medium heat, then add the
onion and garlic and cook for 5 minutes.
2. Add the mushrooms, stir, and cook for another 5 minutes.
3. Add the beets and remaining ingredients, bring to a
simmer, and cook for another 30 minutes over medium
heat, stirring occasionally.
139. Salmon and Saffron Soup
Servings: 4
Ingredients:
¼ cup extra virgin olive oil
2 leeks, white parts only, thinly sliced
2 medium carrots, thinly sliced
2 cloves garlic, thinly sliced
1-pound skinless salmon fillets, cut into 1-inch pieces
1 teaspoon salt
¼ teaspoon saffron strands
2 cups baby spinach
½ cup dry white wine
2 tablespoons chopped chives, both white and green parts
2 tablespoons finely chopped fresh flat-leaf parsley
Preparation
1. In a large pot, heat the oil on high.
2. Add the leeks, carrots, and garlic and cook for 5 to 7
minutes, or until softened.
3. Bring the broth to a boil.
4. Add the salmon, salt, pepper, and saffron to the pan and
simmer. Cook for about 8 minutes, or until the salmon is
cooked through.
5. Stir in the spinach, wine, scallions, and parsley, and cook
for 1 to 2 minutes, or until the spinach has wilted.
140. Italian summer squash soup
Servings: 4
Ingredients:
1 small red onion, thinly sliced
1 minced garlic clove
1 cup of grated zucchini
1 cup grated yellow squash
½ cup grated carrot 3 cups vegetable broth
1 teaspoon salt
2 tablespoons finely chopped fresh basil
1 tablespoon finely chopped fresh chives
2 tablespoons pine nuts
Preparation
1. In a large pot, heat the oil over high heat.
2. Add the onion and garlic and cook for 5 to 7 minutes, or
until softened.
3. Add the zucchini, yellow squash, and carrot and cook for
1 to 2 minutes, or until softened.
4. Add the broth and salt to the pot and bring to a boil. In 1
to 2 minutes, bring to a boil.
5. Toss in the basil and chives and serve with pine nuts on
top.
141. Strawberry daiquiri
Preparation Time: 10 Minutes

Servings: 4
ingredients
1 can (10 ounces) frozen strawberry daiquiri concentrate
1 can (10 ounces) frozen strawberry daiquiri concentrate
1 ½ cups frozen strawberries
1 cup ice cube
Preparation
1. Blend all of the ingredients together in a blender until all
of the ice is crushed.
2. To achieve the desired texture, add more ice cubes.
142. Diabetic Virgin Mhite Sangria
Minutes Cook Time: 4 Minutes

Servings: 1
ingredients
4 cups Ocean Spray White Cranberry Juice with Splenda
2 cups fresh fruit, sliced
1 cup diet lemon-lime soda
1 lime, juice
Preparation
1. In a large pitcher, combine all ingredients except soda and
chill for at least 1 hour.
2. Add the soda just before serving. Decorate with a
delicious fruit garnish.
143. Mow Cola Chicken

Servings: 1
Ingredients
16 ounces boneless chicken breasts 1 can (12 ounces) diet
cola
1 cup tomato sauce
Preparation
Place chicken in slow cooker, top with tomato sauce, then
pour tail over everything.
Cook for 6-8 hours on low heat.
144. Low Carb Sweet and Sour Chicken

Servings: 2
ingredients
1 -11 ⁄ 2 lbs. boneless chicken, cut up
1 cup white onion (you can leave the large pieces so you
can scoop them out) 12 ounces diet orange soda (Diet
Rite Tangerine works great)
2 tablespoons soy sauce
2 tablespoons white vinegar 1 teaspoon ground ginger
1 ⁄ 2 teaspoon garlic powder
1 ⁄ 4 teaspoon cayenne pepper Black pepper, to taste
Preparation
1. In a non-stick skillet sprayed with cooking spray, brown
the chicken and onions.
2. Add the remaining ingredients after the chicken has been
browned.
3. Cover and cook for 20 minutes, or until chicken is tender
and fully cooked.
4. Remove the lid and reduce the liquid to a syrupy
consistency.
5. Thicken the sauce with a pinch of arrowroot powder if
desired.
145. low calorie fruit smoothie
Ingredients
1 piece of maracuja or passion fruit
1 green apple
⅓ cup of diced pineapple (50 g)
One lemon’s juice
1 glass of water (200ml)
Preparation
1. To remove the pulp from the passion fruit, we must first
wash and peel it. We’ll proceed in the same manner with
the pineapple.
2. After that, we’ll wash the apple and cut it into four
sections to remove the seeds later.
3. We’ll just need to add the glass of water, the lemon juice,
the passion fruit pulp, and the green apple cut into pieces
to the blender that’s already there.
4. Finally, beat vigorously until the drink is homogeneous.
The lumps of passion fruit seeds, as well as traces of
apple peel, will stand out. Nothing happens; just drink it
calmly because it’s good for you.
146. Mushroom, spinach and turmeric frittata

Servings: 6
Ingredients:
½ teaspoon pepper
½ teaspoon of salt
1 teaspoon turmeric 5 ounces firm tofu 4 large eggs
6 large egg whites
¼ cup of water
1-pound fresh spinach
6 cloves garlic, freshly minced 1 large onion, minced
1-pound mushrooms, sliced
Preparation
1. Preheat oven to 350°F and grease a 10-inch non-stick
ovenproof skillet.
2. Add mushrooms to a skillet over medium-high heat.
Cook until golden brown on both sides.
3. Add the garlic and cook for 30 seconds.
4. Add the water and spinach and cook, covered, for about 2
minutes, or until the spinach is wilted.
5. Puree pepper, salt, turmeric, tofu, eggs, and egg whites in
a blender until smooth. Once the liquid has completely
evaporated, pour into the skillet.
6. Place skillet in oven and bake for 25-30 minutes, or until
centre is set.
7. Take the skillet out of the oven and set it aside for ten
minutes before inverting it onto a serving plate.

Servings: 1
Ingredients:
1 tablespoon. sliced toasted almonds
¼ cup plain soy yogurt
½ cup mixed fruit cut into ½-inch cubes (pineapple,
mango, and kiwi)
Preparation
1. Peeling and slicing fresh fruit into 12-inch cubes is a
good way to start. In a bowl, combine the cubed fruit and
a dollop of soy yogurt.
2. Serve with sliced almonds as a garnish and, if desired,
chill for an hour before serving.
Prep Time: 10 minutes

Cook Time: 15 minutes
Servings: 6
Ingredients:
1 tablespoon. cider vinegar
1/3 cup water
1-pound Brussels sprouts, cut in half lengthwise
1-pound carrots, cut diagonally into ½-inch-thick pieces
3 tbsp. olive oil, divided
2 tbsp. minced shallot
½ teaspoon pepper
¾ teaspoon salt
Preparation
1. Heat 2 tbsp. oil in a non-stick medium fry pan over
medium-high heat.
2. Combine shallots and cook, stirring occasionally, until
softened, about one to two minutes.
3. Toss in the Brussels sprouts, carrots, and pepper salt. Stir
fry for 3 to 4 minutes, or until the vegetables begin to
brown on the edges.
4. Pour in the water, cover, and cook.
5. Add the remaining butter after 5 to 8 minutes, or when
the vegetables are soft.
6. Taste and season with more pepper and salt if necessary.
7. Remove from heat, transfer to a serving platter, and serve.
149. Curried vegetables and poached eggs
Servings: 4
Ingredients:
4 large eggs
½ teaspoon white vinegar
1/8 teaspoon crushed red bell pepper – optional
1 cup water
1 14-ounce can chick peas, drained
2 medium zucchinis, diced
½ pound sliced mushrooms
1 tbsp. yellow curry powder
1 large onion, minced
2 teaspoons extra virgin olive oil
Preparation
1. Heat oil in a large saucepan over medium-high heat.
2. Cook for four to five minutes, or until onions are tender.
3. Cook for another half minute with the garlic and salt.
4. Stir in the curry powder and cook for one to two minutes,
or until fragrant.
5. Stir in the mushrooms, cover, and cook for 5 to 8
minutes, or until tender and liquid has evaporated.
6. Add the red pepper, water, chickpeas, and zucchini, if
using. Toss everything together and bring to a boil.
7. Once boiling, reduce to a low heat, cover, and cook for 15
to 20 minutes, or until zucchini is tender.
8. In the meantime, bring a small pot filled with 3 inches of
water to a boil over high heat.
9. Once the water has reached a boil, reduce the heat to a
low heat and stir in the vinegar.
10. Gently slip one egg into the water, one at a time. Allow to
cook for 3 to 5 minutes, or until the egg is done.
11. Remove the egg with a slotted spoon and place it on a
plate, one egg per plate.
12. Continue with the remaining eggs.
13. When the vegetables are done cooking, divide them into
four servings and place one serving on each egg plate.
14. Take a bite and relax.
150. Braised Kale
Preparation Time: 10minutes

Cooking Time: 15 minutes
Ingredients:
2 to 3 tbsp. water
1 tbsp. coconut oil
½ sliced red pepper
2 stalk celery (sliced to ¼-inch thick)
5 cups of chopped kale
Preparation ‘
1. Over medium heat, heat a pan.
2. Cook for at least five minutes with the celery and coconut
oil. Combine the kale and red pepper in a mixing bowl.
3. A tablespoon of water should be added to the mix.
4. Allow a few minutes for the vegetables to wilt. If the kale
sticks to the pan, add a tablespoon of water.
5. Warm food is best.
CHAPTER FOUR Desserts and Snacks
151. Orange and blueberry cheesecake
Preparation time: overnight

Servings: 8
ingredients
• 2 cups of raw walnuts
• A pinch of salt
• 1 cup of dates or raisins
For the orange shots
• 3 cups of nuts
• ½ cup of agave
• Juice of 1 lemon
• A pinch of salt
• ¾ cup fresh orange juice
• ½ cup of melted coconut oil
For the blueberry layer
• ¼ cup orange cheesecake mix
• 2 cups of blueberries
Preparation
1. For the crust: add the nuts and dates to a food processor
and process until the mixture sticks together when you
press it. Refrigerate the mixture after pressing it into the
bottom of your pan.
2. To make the orange cheesecake, combine all of the
ingredients in a blender, except the orange zest, and blend
until smooth and creamy. Add the orange zest and set
aside 14 cup of the mixture for the topping. Pour the
remaining mixture onto the crust and freeze it.
3. Make the blueberry layer: In a food processor, combine
the blueberries and 14 cup of the cheesecake mixture and
process until it forms a creamy mixture with a few
blueberry pieces for texture.
4. Pour the mixture over the cheesecake and refrigerate it
overnight.
5. Serve.
152. Coconut cake
• Preparation time: 2 hours

• Servings: 6
ingredients
• 2 cups of nuts
• 12 pitted dates
• ½ tsp. sea salt plus ¼ for the filling
• 1 lime
• 4 tablespoons. coconut oil
• 4 tablespoons. agave
• Spring water as needed
• 4 tablespoons. grated coconut
• 4 tablespoons. coconut butter
• Coconut flakes to decorate
Preparation
1. In a food processor, combine the dates, 1 cup walnuts,
and salt for 15 seconds.
2. Line a springform pan with parchment paper and pour the
mixture into it. Fill the cups halfway with the mixture.
3. In a blender, combine a cup of walnuts, a cup of spring
water, 14 teaspoon salt, 1 key lime juice, coconut oil,
agave, shredded coconut, and coconut butter, and blend
until smooth.
4. Spoon the filling into the pan’s crust and top with coconut
flakes.
5. Freeze for at least 2 hours before serving.
153. Blueberry Cake
Ingredients:
120 g (1 cup) of wheat flour
5 g (1 teaspoon) baking powder (Royal Baking Powder)
2.5 g salt (1/2 teaspoon)
240 g unsalted butter, at room temperature
200g (1 cup) sugar
1 pinch of nutmeg (optional)
1/2 teaspoon (2.5 ml) vanilla extract
2 large eggs
2 cups blueberries (thawed if not fresh)
5 ml (1 teaspoon) lemon juice
icing sugar to decorate
Preparation
1. Preheat the oven to 180°C (350°F)
2. Butter and flour were used to coat a Springform mould. If
we don’t have one, a regular round cake mould with
baking paper underneath will suffice.
3. Combine the flour, baking powder, nutmeg, and salt in a
medium mixing bowl.
4. For 2 minutes, beat the butter on high speed.
5. Continue to beat in the sugar and vanilla until light and
fluffy (about 2 more minutes).
6. Add the eggs one at a time, mixing well after each
addition.
7. Then reduce the speed to a low setting and stir in the flour
mixture.
8. Pour the dough into the mould once everything is smooth.
9. Combine the blueberries, a teaspoon of flour, and the
lemon juice in a separate bowl.
10. The blueberries were spread on top of the dough.
11. Bake for about an hour, or until a toothpick inserted in the
centre comes out clean.
12. Allow the cake to cool in the pan for 10 minutes before
removing it.
13. We use icing sugar to decorate our blueberry cake.
154. Banana cream pie

Servings: 8
ingredients
• ¼ tsp. Salt
• ¼ cup of agave
• 1 ½ cups dates, pitted
• 1 ½ cups unsweetened coconut flakes
cake mix
• 1 cup of coconut cream
• 1/8 tsp. sea salt
• 1 cup of hemp milk
• 6 small bananas
Preparation
1. In a food processor, combine all of the crust ingredients
and process for 30 seconds, or until a ball forms.
2. Line a springform pan with parchment paper and evenly
spread out the formed crust mixture.
3. Line the inside of the pan with thinly sliced banana slices
and place it in the freezer.
4. Combine the ingredients for the pie filling in a large
mixing bowl with an electric mixer.
5. Pour the mixture into the pan and shake it to even out the
sides. Cover with foil and place in the freezer to set for 3
to 4 hours.
6. Remove from the pan and sprinkle with coconut flakes.
155. Cheese making
• Preparation time: 4 hours

• Servings: 8
Ingredients
• 1 ½ cups of hemp or nut milk
• ¼ cup of agave
• 2 tablespoons. lime juice
• 1 tablespoon. sea moss gel
• 6 dates
• 2 cups of nuts
• ¼ cup of agave
• 1 ½ cups of coconut flakes
• 1 ½ cups of dates
• Mixed berries, sliced
• Mango, sliced
Preparation
1. In a food processor, combine all of the crust ingredients
and process for 20 seconds.
2. Butter a springform pan and line it with parchment paper.
Pour the batter into the prepared pan.
3. Line the pan’s corners with thinly sliced mango slices and
place it in the freezer.
4. In a blender, combine all of the ingredients for the
cheesecake mixture until smooth. Cover with foil after
pouring this mixture on top of the crust. Allow 4 hours
for the cheesecake to set.
5. Arrange the toppings on top and serve.
156. Donuts

• Servings: 12
ingredients
• Grapeseed oil as needed
• ¼ tsp. ground clove
• ½ tsp. be salt
• 1 tsp. sea moss gel
• ¼ cup alkaline applesauce
• ¼ cup sparkling spring water
• ¾ cup of agave
• ¾ cup of spelled flour
• ¾ cup of chickpea flour
• Coconut oil and agave glaze as needed
• Coconut flakes as needed
alkaline apple sauce
• 1/8 tsp. be salt
• 1/8 tsp. cloves
• 1 tsp. lemon juice
• 3 cups of peeled and chopped apples
• 1 tsp. sea moss gel
• Spring water as needed
• ½ cup of strawberries, peaches, blueberries, or pears
(Cook all together for applesauce)
Preparation
1. In a mixing bowl, combine all of the ingredients for the
donut.
2. Preheat the oven to 350°F and brush the grapeseed oil
into a donut pan.
3. Pour the smooth batter into the prepared pan, filling it to
about a third of the way full.
4. Cool after baking for 12 to 14 minutes.
5. Serve with alkaline applesauce on top.
157. Apple pie

• Servings: 1
Ingredients
• 4 cups apples for baking, peeled and sliced
• ½ cup of date sugar
• ¼ tsp. ground clove
• 2 cups of spelled flour
• ½ cup of spring water
• ½ cup of agave
• ½ tsp. sea salt
• 1/3 cup grapeseed oil
• Key files as needed
Preparation
2. In a skillet, combine the apples, date sugar, cloves, agave,
and salt. Cook for 15 to 20 minutes on low heat.
3. In a food processor, combine the spelt flour and 1
teaspoon of sea salt and process for 10 seconds. Slowly
drizzle in the grapeseed oil and water while mixing until
everything comes together into a ball.
4. Roll out the dough after cutting it in half. Remove the
excess dough and place it on a pan.
5. Taste the apple/date mixture and adjust the amount of
agave as needed before pouring into the pie pan. Another
half of the dough should be rolled out and cut into 1-inch
thick strips with a knife. Lay the strips across the pie in a
pattern, both horizontally and vertically.
6. Bake for 30 to 35 minutes in a preheated oven.
7. Serve.
158. Peat cakes

• Servings: 12
ingredients
• ½ cup grapeseed oil
• 2 cups of spelled flour
• 1 ¼ cups of spring water
• ½ tsp. be salt
• ½ tsp. ground clove
• ½ cup of agave
• 1 pound frozen peaches
Preparation
2. Combine the date sugar, agave, peaches, 1 cup spring
water, ground cloves, and 12 teaspoon salt in a pot and
stir to combine. Cook for 15 to 20 minutes on low heat.
3. In a mixing bowl, combine the flour, 12 teaspoon salt, oil,
and 14 cup spring water to make a dough.
4. Form the dough into a ball and roll it out on parchment
paper to about 12 inch thickness with spelt flour or
grapeseed oil.
5. Cut out the crusts with a cookie cutter and roll out the
remaining dough into a ball. Make 12 crusts by cutting
until they’re all the same size.
6. Preheat the oven to 350°F and bake the crusts for 10 to 12
minutes.
7. To thicken the peach filling, stir in 2 teaspoons spelt flour
and cook for 5 minutes.
8. After the crust has baked for 10 minutes, add the peach
filling and bake for another 10 minutes.
9. Serve.
159. Coconut cream

• Servings: 2
ingredients
• 3 tablespoons. gouache
• ¼ cup of agave
• 1 tablespoon. vanilla extract (plus ¼ teaspoon)
• 1 cup of coconut cream
• ¼ tsp. be salt
• Strawberry to cover as needed
Preparation
1. Whip the aquafaba and slowly drizzle in the agave syrup
while whisking.
2. Whisk in a tablespoon of vanilla extract.
3. In a separate bowl, use a hand mixer to soften the
creamed coconut. Combine with 14 tsp. sea salt and
powdered vanilla extract.
4. Scoop the aquafaba into the coconut cream mixture and
gently fold it in. Scoop it in until you’ve used up all of it.
5. Place the mixture in a freezer-safe container. Freeze for at
least 24 hours.
6. Garnish with a strawberry.
160. Alkaline Elettrit Cake

• Servings: 8
ingredients
• 1 ½ cup sparkling spring water
• 1/8 sea salt
• 1 cup of chickpea flour
• 3 cups of whipped aquafaba
• ¼ cup grapeseed oil
• ½ cup of agave
• ½ cup of white spelled flour
• 1/3 cup Kamut flour
• 1 tsp. cloves
Preparation
2. In a mixing bowl, combine chickpea flour, spelt flour,
Kamut flour, salt, and clove. Combine the grapeseed oil
with the other ingredients.
3. Stir in a small amount of spring water at a time with a
fork to achieve a pancake-like consistency. Combine the
agave nectar and date sugar.
4. Whip the aquafaba, then add a third of it to the batter
mixture at a time, gently folding it in until combined.
5. Immediately pour the mixture into the baking pans and
fill them completely.
6. Bake for 30 minutes at 350°F, or until completely cooked.
7. Serve with a dollop of date caramel on top of the cakes.
161. Chickpea salad
Servings 4
Ingredient
Chickpeas (2 cups), rinsed
water
Capers, chopped
Spring onions (4), chopped
Lime juice (2 tbsp)
Salt
Chili powder
Olive oil
Cumin, ground
Black pepper
Parsley, chopped
Ingredient
1. In a large mixing bowl, combine the chickpeas and
capers, then stir in the rest of the ingredients
2. Toss them in a good way.
3. Serve as a salad as a side dish.
162. Muffins
Cook: 1 hour
Servings 4
Ingredient
Blueberries (1/2 cup)
Water
Teff flour
Oil
Spelled Flour (3/4 cup)
Pepper
Agave syrup (1/3 cup)
Sea Moss Gel (1/4 cup)
Salt
Grape seed oil
Coconut milk (1 cup)
Preparation
1. Preheat the oven to a high-medium setting.
2. 6 standard muffin cups should be greased.
3. In a large mixing bowl, combine Teff, Salt, Spelt flour,
Coconut Milk, Agave Syrup, and Sea Moss Gel.
4. Put them together in the right order.
5. Add the blueberries to the mixture and stir well.
6. Divide the muffin batter between the muffin cups.
7. Preheat oven to 350°F and bake for 30 minutes, or until
golden brown.
8. Finally, put it on the table and enjoy it!
163. Guacamole
Ingredient
Avocados (3), chopped
Water
Roma tomatoes (2), chopped
Pepper
Onion (½), chopped
Coriander, chopped
Salt
Cayenne
Lime Juice
Ginger (1-inch), minced
Preparation
1. In a mixing bowl, combine the lime juice and avocado.
2. Drain and set aside some of the lime juice.
3. Using a potato masher, mash in the salt and cayenne
pepper.
4. Combine the cilantro, ginger, onions, tomatoes, and
reserved juice in a mixing bowl.
164. Nutty Brown Energy Balls

Servings 4
Ingredient
Blueberries (¼ cup)
Water
Dried dates (¼ cup)
Pepper
Agave syrup
Softgel coconut (1 cup), grated
Oil
Walnuts (¼ cup)
Salt
Date sugar
Preparation
1. Fill the food processor halfway with walnuts.
2. Then pulse it until the mixture turns into a fine powder.
3. Then top it with berries, date sugar, coconut, and dates.
4. Pulse them together until they’re well combined.
5. Then add the agave syrup and blend until it forms a soft
paste.
6. Fill the medium bowl halfway with your mixture.
7. After that, roll your mixture into balls.
8. Roll your balls in more shredded coconut.
9. After that, serve it up and have fun!
Cook: 30 minutes
Servings 4
Ingredient
Olive oil
Black beans (½ cup), rinsed
Black pepper
Chicken broth (2 cups)
Quinoa (1 cup)
Chopped coriander
Salt
Preparation
1. Preheat your pan over medium heat with olive oil.
2. On it, combine the onion and garlic.
4. Combine the quinoa and the remaining ingredients in a
mixing bowl.
5. Make sure it’s thoroughly mixed.
6. Cook for only 25 minutes over medium heat.
7. Divide the ingredients among the plates.
166. Banana and Strawberry Ice Cream
Cooking: 4 Hours
Ingredient
Homemade Nut Milk (1/4 cup)
Strawberry (one cup)
Water
Baby Bananas (one cup)
Ice
Avocado (1/2), chopped
Honey
Agave syrup
Preparation
1. In a blender, combine all of the ingredients and
thoroughly mix them.
2. Combine any remaining Agave Syrup or Milk in the
container’s lid.
3. Allow 5-6 hours for freezing.
4. Serve it up.
5. Have fun!
167. Lettuce Avocado Wraps
Ingredient
Salt
Water
Cherry tomatoes (1 cup), chopped
Pepper
Red onion (1), chopped
Ripe avocadoes (3), chopped
Lemon juice
Romaine lettuce leaves (3)
Fresh basil (½ bunches)
Preparation
1. Avocado should be mashed, and basil, red onion, and
tomato should be chopped.
2. Toss your avocado with salt and lemon juice.
3. In a large mixing bowl, combine your diced vegetables.
4. Using lettuce leaves as a template, divide your mixture
into leaves.
5. Serve it to your guests.
168. Flying Raspberry Energy Balls

Ingredient
Raspberries (½ cup)
Water
Dates (5)
Pepper
Soft gel coconut (1 ½ cup), grated
Salt
Honey
Walnuts (1/3 cup)
Preparation
Connect your high-powered blender.
Combine all of the ingredients in the jar.
Cover the jar with the lid of your blender.
Then pulse them for 40-60 seconds, or until well
combined.
Using your hands, form the mixture into balls.
Place your balls on top of the tray.
Allow for 30 minutes of freezing time.
Serve it to your guests.
Take pleasure in it!
Ingredient
Olive oil
Water
Cucumbers (2), sliced
Lemon juice (½ cup)
Scallions (4), chopped
Salt
Cilantro (½ cup), chopped
Black pepper
Preparation
1. Combine cucumbers and spring onions in a salad bowl,
then add the rest of the ingredients.
2. Toss them in a good way.
170. Homemade Whipped Cream
Cook: 10 minutes
Ingredient
Cream
Aquafaba (1 cup)
Water
Agave syrup (1/4 cup)
Oil
Preparation
1. In a stand mixer, combine the Agave Syrup and Aquafaba
and mix on high speed for almost 5 minutes.
2. Alternatively, use a hand mixer for 10-15 minutes.
3. After that, place it in the cup.
171. Dill and Salmon Pate

Ingredients:
six ounces cooked salmon, boneless and skinless
1 tablespoon chopped fresh dill
½ teaspoon sea salt
¼ cup heavy cream (for whipping)
Preparation
1. Combine the lemon zest, salmon, heavy cream, dill, and
salt in a blender or food processor (or a large mixing
bowl with a mixer).
2. Blend until the smoothie reaches the desired consistency.
172. Chai Spiced Baked Apples
Servings: 5
Cooking time: 3 hours
Ingredients:
5 apples
½ cup of water
½ cup of crushed walnuts (optional)
¼ cup coconut oil, melted
1 teaspoon ground cinnamon
¼ teaspoon ground cardamom
¼ teaspoon ground cloves
Ingredient
1. Remove a thin strip from the top of each apple and core
it.
2. Fill the slow cooker halfway with water. Place each apple
upright along the bottom of the pan.
3. Combine walnuts (if using), coconut oil, cinnamon,
ginger, cardamom, and cloves in a small bowl.
4. Drizzle the apple mixture over the top.
5. Cover the pot and set the temperature to high. Cook for 2
to 3 hours, or until apples are soft.
173. Peach Crisp

Servings: 6
Ingredients:
6 peaches, cut in half
1 tablespoon coconut sugar 1 teaspoon ground cinnamon
½ tablespoon butter, cut into cubes
½ cup all-purpose flour
½ cup coconut sugar
¼ teaspoon ground cinnamon
¼ cup vegan butter, cubed
Preparation
1. Fill a small pie pan halfway with peaches.
2. Combine remaining filling ingredients in mixing bowl.
3. Combine topping ingredients in mixing bowl.
4. Sprinkle topping on top of peach mixture.
5. Air fry for 20 minutes at 350 degrees F.
174. Carrot and Pumpkin Seed Cookies
Servings: 40 Cookies
Ingredients:
1¹ ⁄ ₃ cups pumpkin seeds
½ cup packed grated carrot (about 1 carrot)
3 tablespoons chopped fresh dill
¼ teaspoon sea salt
Preparation
Celsius). Using parchment paper, line a baking sheet.
2. In a food processor, grind the pumpkin seeds, then add
the carrot, dill, salt, and olive oil and pulse to combine
well.
3. Pour them onto the prepared baking sheet, then use a
spatula to shape the mixture into a rectangle.
4. Place a sheet of parchment paper over the rectangle and
roll it out to about 18 inches thick.
5. Remove the parchment paper from the rectangle and
score it with a sharp knife into 40 small rectangles.
6. Bake for 15 minutes or until golden brown and crisp on
the baking sheet in a preheated oven.
7. Place the cookies on a large plate and set aside for a few
minutes to cool before serving.
175. Avocado Fries
Servings: 8
Ingredients:
2 avocados, sliced into strips Dry mixture
½ cup breadcrumbs
½ teaspoon onion powder
½ teaspoon paprika powder
½ teaspoon turmeric powder Wet mixture
½ cup flour
½ teaspoon paprika powder
½ teaspoon turmeric powder
½ cup almond milk
1 teaspoon hot sauce
Preparation
1. In a mixing bowl, combine the dry ingredients.
2. Combine the ingredients for the wet mixture in a separate
bowl.
3. Dip each avocado strip into the wet mixture and then into
the dry mixture.
4. Place the ingredients in the air fryer basket.
5. Cook for 5 minutes in the air fryer.
6. Cook for another 5 minutes on the other side.
176. Fried Butter Cake
Servings: 4
Ingredients:
cooking spray
7 tablespoons vegan butter
¼ cup white sugar
1 beaten egg
1 ⅔ cups all-purpose flour
6 tablespoons of almond milk
Preparation
1. Preheat the air fryer to 350 degrees Fahrenheit.
2. Lightly grease your cake pan.
3. In a mixing bowl, cream the butter with an electric mixer
until smooth.
4. Beat in the egg until it is fluffy.
5. Add the flour and stir to combine.
6. Pour the milk into the pot.
7. Combine everything thoroughly.
8. Pour the batter into the cake pan.
9. Place the cake pan inside the air fryer basket.
10. Cook for 15 minutes in an air fryer.
11. Turn the cake over and serve.
177. Easy blueberry compote
Servings: 4
Ingredients:
4 cups of fresh blueberries
1 tablespoon grated fresh ginger Juice of 2 oranges
¼ cup raw honey Zest of 1 orange
Preparation
1. In a large pot, combine all of the ingredients. Stir
everything together thoroughly.
2. Bring to a boil over medium-high heat, then reduce to a
low heat and cook for another 10 minutes, or until the
sauce has thickened and the cranberries have burst.
3. Remove the pan from the heat and set it aside to cool for
a few minutes.
4. Transfer to a large mixing bowl and serve immediately.
178. Chickpea and Pepper Hummus
Servings: 4
Cooking time: 0 Minute
Ingredients:
14 ounces canned chickpeas, no salt added, drained and
rinsed
1 tablespoon of sesame paste
2 roasted red bell peppers, chopped Juice of ½ lemon
4 walnuts, chopped
Preparation
1. In your blender, combine the chickpeas with all the
sesame paste, red bell peppers, lemon juice, and walnuts,
blend well, divide into bowls, and serve.
179. Protein bars

Ingredients:
4 ounces apricots, dried
2 ounces water
2 tablespoons rolled oats
1 tablespoon sunflower seeds
2 tablespoons coconut, grated
1 tablespoon sesame seeds
1 tablespoon blueberries
3 tablespoons of hemp seeds
1 tablespoon of chia seeds
Preparation
1. In your food processor, combine the apricots while using
water along with all the oats, pulse well, transfer to your
bowl, add coconut, sunflower seeds, sesame seeds,
blueberries, hemp and chia seeds and stir before get a
paste
2. Roll this up into a log, wrap, chill in the fridge, slice, and
serve as a snack.
180. Sausage Vegetable Bake
Servings: 24
Ingredients:
1 cup mushrooms, quartered
¼ lb. smoked sausage, sliced
1 onion, sliced
¼ pound Brussels sprouts
1 tablespoon chopped rosemary
1 tablespoon thyme, minced
2 garlic cloves, freshly peeled
Preparation
1. Prepare and set oven to 450 degrees F.
2. Mix all the vegetables with the rest of the ingredients on a
baking sheet.
3. Bake for 20 minutes in the oven, then add the rosemary
and thyme.
4. Serve.
181. Coconut Waffle

Serving Size: 1 serving
Ingredients
2 cups of spelled flour
1 cup Homemade Coconut Milk (see recipe)
1/4 cup of Coconut Flour
1/4 cup of Agave Syrup
2 teaspoons sea moss gel
1/4 teaspoon pure sea salt
3 tablespoons of grapeseed oil
1 cup of spring water
Preparation
1. In a mixing bowl, combine spelled flour, coconut flour,
and pure sea salt.
2. In a separate bowl, combine homemade coconut milk, sea
moss gel, agave syrup, grapeseed oil, and spring water.
3. Combine the liquid and dry ingredients in a mixing bowl.
4. Pour the batter into a waffle iron and cook according to
the manufacturer’s directions.
5. Serve* your Coconut Waffles and enjoy!
182. Mango cheesecake
Cooking time: 30 Minutes + 2–4 Hours in the refrigerator

Serving Size: 6–8 servings
ingredients
Cortex
1 cup of walnuts
1 cup of dates
1/4 cup grated Soft-Jelly Coconut
filling
2 large mangoes, chopped
2 cups of Nuts soaked (overnight or minimum 4 hours)
1 cup of Homemade Coconut Milk (see recipe)
6 tablespoons coconut oil
1 tablespoon lime zest juice of 1 lime
Preparation
1. Preheat oven to 350°F. Line an 8-inch round cake pan
with parchment paper.
2. In a food processor or blender, combine the walnuts, Soft-
Jelly shredded coconut, and dates. Mix everything
together until it’s completely smooth. If the dough isn’t
sticky enough, add more dates.
3. Press and spread the prepared dough in the pan. For 10
minutes, place it in the freezer.
4. In a blender or food processor, combine the coconut milk
and nuts and blend for 2-3 minutes, or until smooth. Toss
in the agave syrup, mango chunks, coconut oil, lime zest,
and juice. Continue to mix until everything is well
combined.
5. Fill the mould with the cheesecake filling and spread it
out evenly.
6. Freeze the prepared cheesecake for 2 to 4 hours, or until it
hardens.
7. Serve your Mango Cheesecake and enjoy it!
183. Applesauce

Serving Size: 4 servings
ingredients
3 cups of chopped apples
1/2 cup of Strawberries* (optional)
3 tablespoons of Agave Syrup
1 teaspoon sea moss gel (optional)
1/8 teaspoon of pure sea salt
1/8 teaspoon of Clove
1 tablespoon spring water, if needed
Preparation
1. In a blender, combine the chopped apples, agave syrup,
lime juice, cloves, and pure sea salt.
2. Mix thoroughly until a smooth consistency is achieved.
3. Add the strawberries to the mixture and blend until
smooth.
4. If the mixture is too thick, add some spring water.
5. Serve your applesauce and enjoy it!
184. French toast

ingredients
Herb Bread (see recipe)
5–6 strawberries, sliced
3/4 cup Homemade Hemp Milk
1/2 cup chickpea flour
2 tablespoons of Agave Syrup
1/2 teaspoon of ground Cloves
1/4 teaspoon of Ginger Powder
1/4 teaspoon of Pure Sea Salt
2 teaspoons grapeseed oil 1/4 cup spring water
Preparation
1. In a large mixing bowl, combine homemade hemp seed
milk*, chickpea flour, agave syrup, spring water, ground
cloves, ginger powder, and pure sea salt.
2. Tear the herb bread into bite-sized pieces.
3. Soak the bread slices for 8 to 10 minutes in the bowl,
turning halfway through.
4. Lightly grease a frying pan with grapeseed oil and
preheat it.
5. Cook each slice of bread for 3-4 minutes over medium
heat, or until golden brown.
6. Drizzle with agave syrup and top with sliced strawberries.
7. Take pleasure in your French toast!
185. Alkaline Porridge

ingredients
1/2 cup Teff Grain Blueberries Nuts (optional)
Agave syrup (optional)
2 cups spring water A pinch of pure sea salt
Preparation
1. Fill a small pot halfway with spring water and bring to a
boil.
2. Season with a pinch of sea salt.
3. Slowly pour Teff Grain into the boiling water, stirring
constantly.
4. Reduce heat to a low heat, cover, and cook for about 15
minutes.
5. Garnish with blueberries, walnuts, and agave syrup if
desired.
6. Take pleasure in your alkaline porridge!
186. Date balls

ingredients
1 cup pitted dates
1 cup Soft-Jelly Shredded Coconut
1/2 cup Sesame Seeds
1/2 cup Brazil Nuts*
1/4 cup Agave Syrup
Preparation
1. In a food processor or blender, combine the dates,
shredded coconut, Brazil nuts, agave syrup, and pure sea
salt.
2. Mix it thoroughly for 20 to 30 seconds.
3. Roll a spoonful of the prepared mixture into a ball in your
hand.
4. In a large mixing bowl, combine the sesame seeds and
roll the date balls in them.
5. Repeat steps 3 and 4 until you’ve used up all of the date
mixture.
6. Serve your Date Balls and enjoy them!
187. Banana cake
Cooking time: 40 minutes + 4 hours in the freezer

ingredients
1-1/2 cups pitted dates
1-1/2 cups grated Soft-Jelly coconut
1/4 cup agave syrup
filling
6–8 donkey plantains
1 cup Homemade Hemp Milk
7 ounces unsweetened organic coconut cream
4 tablespoons agave syrup
Preparation
1. Add the base ingredients to a blender, blend for
about 30 seconds or until a ball forms.
2. Line round pie plate with parchment paper, place
crust mixture inside and spread out. Keep it in the
refrigerator for 10 minutes.
3. Put all the filling ingredients in a large bowl and mix
until well combined.
4. Pour the filling into a bowl and spread it out by
shaking the sides.
5. Cover the cake with aluminium foil and put it in the
freezer for about 4 hours to harden.
6. Serve with some banana slides and enjoy your
Banana Pie!
188. Strawberry jam

Serving Size: 2 cups
Ingredients
4 cups of chopped Strawberries
1/2 cup sea moss gel
3 tablespoons lime juice
Preparation
1. In a large mixing bowl, wash and chop all of the
strawberries.
2. Blend them until they have a coarse texture.
3. In a medium saucepan, combine the Key lime juice,
strawberry mixture, and agave syrup and cook for 10
minutes over medium-high heat, stirring occasionally.
4. Pour the Sea Moss Gel into a saucepan and cook for
another 5 minutes, stirring constantly to ensure that it
dissolves evenly.
5. Take the pan off the heat and set it aside to cool before
using.
6. Serve your strawberry jam and enjoy it!
189. Pancakes

ingredients
1 cup of Spelled Flour
1/2 cup of Blueberries
2 pinches pure sea salt
1 teaspoon grapeseed oil plus more for cooking
water
preparation
1. In a mixing bowl, combine spelled flour, vanilla extract,
pure sea salt, spring water*, and grapeseed oil.
2. Toss in the blueberries and stir lightly.
3. Lightly grease a skillet with grapeseed oil and place it
over medium heat.
4. Pour a portion of the batter into the hot skillet and cook
until golden brown on both sides.
5. Continue with step 4 until all of the pancakes are done.
6. Serve your Pancakes with Agave Syrup and enjoy!
190. Spell cookies

Serving Size: 24 cookies
ingredients
1-1/2 cups spelled flour
1-1/2 pitted dates
1-1/2 rolled spelled flakes 1 cup raisins
2/3 cup prepared applesauce
1/3 cup grapeseed oil
2 tablespoons sparkling spring water
Preparation
1. In a food processor, combine the dates, spelled flour, and
pure sea salt.
2. Toss applesauce, spelled flakes, raisins, sparkling spring
water, agave syrup, and grape seed oil into a mixing bowl
with the prepared mixture. Mix everything together until
it’s completely smooth.
3. Preheat the oven to 350 degrees Fahrenheit. Preheat the
oven to 350°F and line a cookie sheet with parchment
paper.
4. Using your hands, roll a tablespoon of dough into a ball
and place it on the cookie sheet. Use a fork or your
fingers to flatten it.
5. Bake the cookies for 20 minutes at 350°F.
6. Spelled Cookies are ready to eat!
191. Banana and strawberry ice cream
Cooking time: 4 hours

ingredients
1 cup of strawberry
5 small bananas in quarters
1/2 avocado chopped
1 tablespoon agave syrup
1/4 cup Homemade Nut Milk
Preparation
1. In a blender, combine all of the above ingredients and
blend thoroughly.
2. Check the flavour of the cooked mixture. If it’s too thick,
thin it out with more homemade nut milk. Add more
agave syrup if you want it to be sweeter.
3. Pour the mixture into a lidded container. Allow for at
least 5-6 hours of freezing time.
4. Serve and enjoy your Strawberry Banana Ice Cream that
you made yourself!
192. Chickpea salad

Servings: 4
Ingredients:
2 cups canned chickpeas, drained and rinsed
1 tablespoon chopped capers
2 tablespoons lime juice
4 spring onions, minced
1 teaspoon chili powder
1 teaspoon cumin, ground
1 tablespoon chopped parsley
Preparation
1. Mix the chickpeas and capers with the other ingredients
in a bowl and serve as a salad garnish.

Servings: 4
Ingredients:
1 cup quinoa
½ cup canned black beans, drained and rinsed
2 cups chicken broth
Preparation
1. Heat the olive oil in a skillet over medium heat, then add
the onion and garlic and cook for 5 minutes.
2. Add the quinoa with the other ingredients and cook for 25
minutes over medium heat.
3. Arrange the ingredients on plates and serve.

Servings: 4
Ingredients:
2 tablespoons olive oil 2 cucumbers, sliced
½ cup chopped cilantro
½ cup lemon juice
Preparation
1. Combine cucumbers, spring onions and other ingredients
in a salad bowl, toss and serve.
195. Barley and kale

Servings: 4
Ingredients:
2 cups barley, cooked
1 cup kale
2 tablespoons chopped almonds
2 tablespoons balsamic vinegar
Preparation
1. Toss the barley with the kale, almonds, and other
ingredients in a bowl, then serve as a side dish.
196. Elegant coconut date bars for an enchanting evening

Servings: 4
Ingredients:
1/3 cup of sliced almonds
½ cup coconut, flaked 10 dates, pitted
¼ cup cashews
1 teaspoon coconut oil
Preparation
1. Puree the almonds in a food processor.
2. 2. Add dates and pulse until well combined.
3. Stir in cashews and coconut oil until mixture is thick and
sticky.
4. Transfer mixture to wax paper and cut into squares.
5. Fold the sides of the waxed top up, 6. serve and enjoy!
197. Vegan crushed coconut cream
Preparation Time: 8 Hours 10 Minutes

Servings: 6
Ingredients
1 can of unsweetened coconut milk
2 tablespoons of white sugar
1 teaspoon pure vanilla extract
Preparation
1. Put the can of coconut in the refrigerator for 8 hours to
chill.
2. Chill a metal bowl and beaters in the refrigerator for
about an hour before making the whip.
3. Scoop out the coconut cream solids from you can of
coconut milk into your metal mixing bowl.
4. Reserve the liquids for later use. 5. Using a mixer on
medium speed, beat the cream.
5. Increase speed to HIGH and continue beating for 7-8
minutes, or until stiff peaks appear.
6. Beat the coconut cream for another minute after adding
the sugar and vanilla extract.
7. Taste it and add more sugar if necessary. Serve with
cupcakes or muffins.
198. Tharp She Salted Peanut Butter Cookies

Servings: 9
ingredients
1 cup raw almonds
½ cup peanut butter (creamy and unsalted)
1 cup pitted Mejdool dates
1 and ¼ teaspoons vanilla extract Sea salt as needed
Preparation
1. In a food processor, combine almonds, peanut butter,
vanilla, and dates; process until mixture resembles dough
(should take a few minutes)
2. If you want a stickier dough, add more peanut butter.
3. Roll dough into balls and press down with a fork to make
a criss-cross pattern.
4. Season liberally with salt
5. Serve immediately or chill to crisp.
199. Coconut Lemon Pudding
Ingredients:
3 cups coconut milk Juice of 2 lemons Lemon zest from 2
lemons
½ cup maple syrup
3 tablespoons coconut oil, melted
3 tablespoons of flax meal mixed with 6 tablespoons of
water 4 drops of lemon oil
2 tablespoons of gelatine
1 cup of water
Addresses:
1. Combine coconut milk, lemon juice, lemon zest, maple
syrup, coconut oil, flax meal, lemon oil, and gelatine in a
blender and blend until smooth. Divide the mixture into
small jars, cover with lids and bake in an oven with a
water bath. Cook for 20 minutes at 350 degrees F, then
cool and serve cold.
2. Enjoy!
200. A Snowy “Frozen” salad bowl

Servings: 3
Ingredients:
½ cup white sugar
2 cups of water
1 20-ounce can frozen orange juice concentrate (thawed)
1 20-ounce can frozen lemonade from concentrate
(thawed)
4 bananas, sliced
1 can of crushed pineapple (with juice)
1 package of strawberries (thawed)
Preparation
1. Mix the sugar and water together.
2. Dissolve the sugar, then stir in the orange juice, bananas,
lemonade, crushed pineapple (along with the juice), and
strawberries.
3. Transfer the mixture to a 9x13-inch glass dish and set
aside to cool.
4. When ready to serve, set aside for 5 minutes at room
temperature before cutting.
201. Crispy baked bananas
Cooking time 15 to 30 min

Servings: 4
ingredients
1 pc banana
2-3 sheets of filo pastry (30x31 cm)
1 tbsp lemon juice
2 tbsp walnuts (grated)
3-4 tbsp rapeseed oil
1 tbsp granulated sugar
preparation
1. For crispy baked bananas, preheat the oven to 200 ° C top
and bottom heat. Peel the banana, cut into 4 equal pieces
and drizzle with the lemon juice.
2. Brush the filo pastry sheets with rapeseed oil and lay
them twisted on top of each other. Cut the sheet of dough
into 4 roughly equal squares.
3. Roll the banana pieces in the grated walnuts and place
one piece in the middle of a square. Fold over the edges
and place the parcel on baking paper.
4. Brush with the rest of the oil and put a small pile of
granulated sugar on each one. Bake until golden brown
and crispy for about 10 minutes.
5. Crispy baked bananas are best served warm with ice, or
just like that with coffee.
202. Walnut Butter Brownies

servings 4
Ingredient
2 tablespoons ground flaxseed
6 tablespoons warm water
½ cup of Sucanat (unrefined cane sugar)
½ cup agave nectar
¼ cup nut butter
½ cup unsweetened applesauce
¾ cup whole grain wheat flour for pastry
⅓ cup unsweetened cocoa powder
½ teaspoon baking powder
¼ teaspoon of sea salt
½ cup vegan and semi-sweet chocolate chips
Preparation
1. Preheat to 350 ° F (177 ° C) in the oven. Line a pan with
baking paper measuring 9x 9 inches (23x 23 cm) and set
aside.
2. Mix flour and water in a small pan. Let 2 minutes stand.
3. Combine the Sucanat, agave, cinnamon, nut butter,
applesauce, and flaxseed flour mixture into a separate
bowl until smooth.
4. Combine food, chocolate, baking powder, and salt in a
third pan. Apply all to the mixture of Sucanat and stir to
combine.
5. Add the chips of vegan chocolate.
6. Place the dough in the tub.
7. Bake until a toothpick inserted in the middle comes out
clean for 30 to 35 minutes.
8. Until cutting, let it cool on a wire rack.
203. Fruit and date cake, incredibly delicious
cooking in 40 min
serving 4
Ingredient
1 cup seedless dates
1½ cups walnuts (or pecans)
½ cup shredded coconut
½ teaspoon cinnamon
Fresh sliced fruit for coverage
Preparation
Mix all the ingredients in the crust in a high-speed food
processor until paste forms.
Press the dough into a cake pan and cool it until it is
ready for the fruit to be added.
Place the fruit on top of the cake.
Chill for 1 hour before serving.
204. Cherry and poppy seed muffins
cooking in 40 min
servings 4
Ingredient
Dry
1 cup (120 g) raw buckwheat flour
1 ¼ cup oatmeal (155 g) oatmeal
2 tablespoons poppy seeds
2 teaspoons cinnamon
½ teaspoon cardamom
2 teaspoons baking powder
Wet
10 chopped figs
A little more than 1 cup (260 ml) of vegetable milk,
without sugar
2 ripe bananas
2 heaped tablespoons unsweetened applesauce
2 tablespoons peanut butter
1 pinch of sea salt (optional)
½ cup (50 g) dark chocolate (at least 70% cocoa),
chopped
24 fresh or frozen cherries
Preparation
1. Preheat the oven to 355 ° F (180 ° C).
2. Cut the figs and soak them in the vegetable milk for at
least half an hour. If you soak them more, place them in
the fridge.
3. While the figs are soaking, finely chop the chocolate and
set aside. Combine all other dry ingredients in a bowl.
Place the figs and milk in the blender. Add all remaining
wet ingredients and mix until smooth.
4. Pour the wet mixture over the dry ingredients and mix
well. Make sure there are no lumps. Now add the
chopped chocolate.
5. Fill moulds 12 muffins (I moulds using silicone) with the
mass and finally hits two cherries on each muffin.
6. Bake for 25 to 30 minutes. Let them cool a little before
trying to remove them from the moulds.
cooking in 55 min
servings 4
Ingredient
3 cups flaked oatmeal
¼ cup chopped raw nuts
¼ cup raw pecans, chopped
¼ cup raw almonds, chopped
½ cup pure maple syrup
2 teaspoons vanilla
1 pinch of salt (optional)
Preparation
1. Preheat the oven to 250-300 ° F (149 ° C).
2. Put all ingredients in a bowl, mix well, and cover
everything with maple syrup. Spread the mixture on a
baking sheet or broiler pan.
3. Bake for 30-40 minutes with occasional stirring until the
mixture turns brown. Move the top plate to the wire rack
and let it cool completely. Refrigerate the granola in a
sealed jar.
206. Tofu cashew cheesecake dessert
Ingredient
For The Mass
1 cup-soaked cashews
6 ounces (175 g) of soft tofu
1 tablespoon peanut butter
1 small banana
A handful of grated coconut
1 pinch of sea salt
1 ounce (30 ml) of water
2 tablespoons raw cocoa powder (mix it in half the
dough)
The Swirl
1 tablespoon peanut butter
1 teaspoon agave syrup
End Mix
3 tablespoons of raisins, dipped in rum
4 chopped figs
Preparation
1. Soak the raisins in rum (not mandatory). (Of course,
discard rum from children’s containers). Soak the
cashews in water for 2 to 2.5 hours. Rinse and drain.
2. Enter the dough ingredients (except cocoa powder) in the
blender. Mix them until a uniform dough forms.
3. Now, put half of the mixture in a bowl and add the cocoa
powder to the remaining half in the blender.
4. Mix half of the raisins and chopped figs in the brown
dough and the other half in the white dough.
5. Prepare the swirl by mixing peanut butter (at room
temperature) and agave syrup.
6. Now, start compiling the containers. Put the brown and
white dough in the bowls in turns. Add small balls of
butter mixture everywhere.
7. When you reach the last layer, add about 5 peanut butter
balls on top. Now, it’s all about your creativity and artistic
skills. Take a sushi stick and make some cute swirls on
top of the dessert.
8. Place the desserts in the fridge for a few hours. Cover the
containers with foil if you need to keep them longer.
207. Iced lemon pie with pineapple and fresh blueberries
Ingredient
¼ cup fresh lemon juice (about 2 lemons)
¼ cup of water
1 cup fresh pineapple, chopped
¼ teaspoon grated lemon peel
¼ cup fresh blueberries, rinsed and completely dried
Preparation
1. Add fresh juice, water, pineapple and grated lemon peel
to a high-speed blender. Process them until they run out
of lumps.
2. Pour the mixture carefully into the container of an
automatic ice cream maker and process it according to the
manufacturer’s instructions.
3. Add fresh berries during the last 10 minutes. Enjoy
immediately, or let it harden further in the freezer for an
hour or more.
208. Chocolate chip gelato
Cooking time More than 60 min

Servings 2
Ingredient
2 cups dairy-free milk
¾ cup pure maple syrup
1 tablespoon pure vanilla extract
⅓ semi-sweet vegan chocolate chips, finely chopped or
flaked
Preparation
Beat dairy-free milk, maple syrup, and vanilla together in
a large bowl until well combined.
Pour the mixture carefully into the container of an
automatic ice cream maker and process it according to
the manufacturer’s instructions.
During the last 10 or 15 minutes, add the chopped
chocolate and continue processing until the desired
texture is achieved. Enjoy the gelato immediately, or let it
harden further in the freezer for an hour or more.
209. Peanut butter and jelly ice cream

servings 4
Ingredient
2 cups dairy-free milk, simple, sugar-free
⅔ cup maple syrup
3 tablespoons creamy natural peanut butter
2 teaspoons pure vanilla extract
6 tablespoons canned fruits
Preparation
1. Beat the milk without milk, maple syrup, peanut butter,
and vanilla in a large bowl until well combined. Pour the
mixture carefully into the container of an automatic ice
cream maker and process it according to the
manufacturer’s instructions.
2. Add canned fruits for the last 10 minutes, and let them
combine with the ice cream until the desired texture is
achieved. Enjoy the ice cream immediately, or let it
harden further in the freezer for an hour or more.
210. Peanut Butter Banana Cookies

servings 4
Ingredient
10 Medjool dates, seeded
1 ripe banana (too mature is beautiful)
½ cup peanut butter
¼ cup unsweetened applesauce
2½ cups of quick-cooked or flaked oatmeal
¼ cup whole grain wheat flour for pastries
¼ teaspoon baking powder
Preparation
1. Add dates to a small pan with enough water to cover and
cook for 5 minutes over medium heat. Next, turn the
mixture into a puree in a food processor until it is lump-
free and creamy.
2. Add the banana, peanut butter, applesauce, and vanilla to
the food processor and puree them until lump-free and
creamy.
3. Transfer the peanut butter and banana mixture to a bowl
and add the remaining ingredients, stirring them until
combined.
4. Using a small scoop of ice cream or a tablespoon, place
tablespoons of dough on a baking sheet with parchment,
silicone, or non-stick lining.
5. Bake large cookies for about 15 minutes and small
cookies for about 12 minutes. Cookies should be lightly
browned on top.
6. Let the cookies stand for about 10 minutes before
removing them from the baking sheet, so it will be easier
to remove them. Transfer them to a wire rack to cool
completely.
211. Almond butter toast with sweet potatoes and
blueberries

servings 6
Ingredient
1 sweet potato, sliced half a centimeter thick
¼ cup almond butter
½ cup blueberries
Preparation
2. Place the sweet potato slices on baking paper. Bake until
soft, approximately 20 minutes. (You can also cook them
in a toaster, but you need to activate it at high temperature
for three or four cycles).
3. Serve hot, coat with peanut butter and cranberries. Store
any leftover sweet potato slices, without dressings, in an
airtight container inside the refrigerator for a week.
Reheat them in a toaster or a toaster oven and cover them
as instructed.
212. Pumpkin and oatmeal bars

servings 4
Ingredient
3 cups thick oatmeal
1 cup seedless dates
½ cup of boiling water
2 teaspoons pumpkin pie spice
1 tablespoon ground flaxseed or chia seeds
¼ cup small sliced nuts (optional)
¼ cup of vegetable milk
1 cup mashed pumpkin
Preparation
1. Preheat the oven to 350 degrees F.
2. Chop the dates into small pieces, place them in a bowl,
and pour the hot water over them. Let stand for 10
minutes.
3. Add the dry ingredients to a bowl and mix well.
4. Add dates with water, squash, and vegetable milk to dry
ingredients, and mix well.
5. Cover a square baking sheet with baking paper, then
firmly press the mixture into the pan.
6. Bake for 15-20 minutes.
7. Let the mixture cool completely in the container before
cutting it into 16 squares or 8 large bars.
8. Store in the refrigerator for up to 7 days.
213. Oatmeal and Apple Cookies

ingredients
Ingredient
2 cups gluten-free oatmeal
2 cups applesauce
½ cup raisins
1½ tablespoons chia seeds
Preparation
1. Preheat to 350 ° F (177 ° C) in the oven.
2. In a medium bowl, put all 5 ingredients and stir until
combined. Let stand during the heating of the oven for 10
minutes.
3. Serve big spoonsful of the mixture (covered in baking
paper) on the cookie sheet. Gently flatten and spread the
mixture to the size and shape you want with the back of
the spoon. Bake for about 25 minutes.
4. After removal from the oven, move the cookies to the
rack to cool.
5. Don’t try to eat them once!

servings 4
Ingredient
3 cups flaked oatmeal
¼ cup chopped raw nuts
¼ cup raw pecans, chopped
¼ cup raw almonds, chopped
½ cup pure maple syrup
2 teaspoons vanilla
1 pinch of salt (optional)
Preparation
2. Combine all ingredients in a bowl, mixing well to cover
everything with maple syrup. Spread the mixture on a
baking sheet or broiler pan.
3. Bake until the mixture browns, stirring occasionally, 30 to
40 minutes. Transfer the baking sheet to a wire rack and
let it cool completely. Keep the granola refrigerated in an
airtight jar.
215. Coconut snacks

servings 2
Ingredient
1 cup pineapple juice
2 cups diced mango
2 ripe bananas, diced
½ vanilla branch
4 cups shredded coconut
¾ cup roasted grated coconut
Preparation
1. Cook pineapple juice, mango, bananas, and vanilla over
medium-low heat for 5 minutes in a small pot.
2. Scrape the seeds of the vanilla branch in the pot and
discard the branch; then cook them for two more minutes.
3. Put the ingredients in the pot and the 4 cups of grated
coconut inside a food processor with an “S” shaped leaf
and process them until you get a mixture without lumps,
but firm.
4. Let the mixture cool for about 1 to 2 hours, then, using a
small scoop for ice cream or a spoon, place a small
amount in your hands and make a ball before rolling it
over the toasted coconut.
5. Repeat the process until all your coconut snacks are
rolled, I bet you can’t eat just one!
216. Cucumber and kale open sandwich

servings 2
Ingredient
2 slices of whole-grain bread, toasted
2 to 3 tablespoons of hummus prepared without tahini or
oil
1 chopped green onion
¼ cup chopped fresh cilantro
2 medium kale leaves, chopped into small bite-sized
pieces (about the size of coriander leaves)
½ small cucumber
Mustard of your choice
Lemon pepper
Preparation
1. Spread hummus generously on toasted bread. Sprinkle the
green onion, cilantro, and kale evenly over the hummus.
2. Slice the cucumber in 8 circles and spread each with a
thin layer of mustard.
3. Place the cucumber slices, with the mustard down, on top
of the coriander and kale layer and press down, if
necessary, so that they remain in place.
4. Sprinkle the open sandwich generously with lemon
pepper, cut it in half or quarters, if desired, and serve.
217. Delicious minisandías

cooking in 35 min
servings 4
Ingredient
2 tender cucumbers
1 piece of watermelon heart, preferably dense and bright
with a minimum of seeds removed
1 pinch of black sesame seeds (toasted)
Preparation
1. Start by cutting the ends of the cucumbers and then cut a
2”(5 cm) piece of each end.
2. Set the centre section aside for another use (salads, etc.).
3. Place each semi-circular piece on its end and use the
small tip of a Parisian spoon to take half a sphere from
each.
4. Use the same technique to carve identical pieces of the
heart of the watermelon and place them inside the
cucumber, with the flat side up.
5. If the pieces are not kept flush, you can carefully cut the
excess with a peeling knife.
6. Finish by pressing the black sesame seeds with a wet
finger and spreading them on the surface of the melon.
218. Roasted Chickpeas

servings 2
Ingredient
2 cans of 15 ounces (425 g) of chickpeas, rinsed and
drained
2 teaspoons chili powder
½ teaspoon of sea salt
2 tablespoons lemon juice
Preparation
1. Preheat the oven to 400 ° F (200 ° C). Line a baking sheet
with parchment paper and set it aside.
2. Place the chickpeas in a one-gallon (litre) sealed plastic
bag and add seasonings. Shake well until completely
covered.
3. Spread spicy chickpeas evenly over the prepared baking
sheet.
4. Bake for 45 to 55 minutes, stirring every 15 to 20 minutes
so that the chickpeas cook evenly, until golden brown.
5. Serve hot or cold for a snack at any time.
219. Waffles with applesauce and almonds

servings 11
ingredients
100 g of oatmeal
50 g flour (wholegrain spelled)
10 g chia seeds
3 g baking soda
25 g birch sugar
50 g almond butter
100 g applesauce
1 pc. Lemon (organic, grated zest and 1 teaspoon of the
juice)
50 ml almond milk (or another plant milk , more if
necessary)
preparation
1. Add the dry ingredients to the blender for the waffles
with applesauce and almonds and mix until everything is
finely ground.
2. Mix the applesauce, lemon juice, lemon zest, almond
butter and almond milk. Slowly add this mixture to the
dry ingredients and mix with the hand mixer. If necessary,
add some almond milk and season with birch sugar. Let
the dough rest for 10 minutes.
3. In the meantime, preheat the waffle iron and, if necessary,
grease it.
4. Put 1 tablespoon of batter in the middle of the waffle iron,
close and bake the waffles with applesauce and almonds
for about 2 minutes.
220. Apple crisps

servings 1
ingredients
Apples
preparation
1. For the apple chips, wash the apples, remove the core
with the core cutter and then cut into 1.5 mm thick slices
with a slicer .
2. Place the thin apple slices in a dehydrator and dry. Turn
around once in between. Dry until the apple chips are
nice and crispy.
3. Depending on the dehydrator, this takes about 2-3 hours.
221. Marm Mushroom Orange Pepper Salad

Servings: 4
Ingredients:
2 tbsp. avocado oil
1 cup mixed mushrooms, chopped
2 orange bell peppers, desired and thinly sliced 1 clove
garlic, minced
2 tbsp. tamarind willow
1 teaspoon maple syrup (unsweetened)
½ teaspoon hot sauce
½ teaspoon Fresh ginger paste Sesame seeds for garnish
Preparation
1. In a large skillet over medium heat, heat half the avocado
oil and sauté the mushrooms and bell peppers until
slightly softened, about 5 minutes.
2. Combine garlic, tamarind sauce, maple syrup, hot sauce,
and ginger paste in a small bowl. Add the mixture with
the vegetables for 2 to 3 minutes.
3. Remove skillet from heat and serve salad. Drizzle with
remaining avocado oil and sesame seeds as a finishing
touch.
4. Toss with grilled tofu and serve.
222. Broccoli, seaweed and feta salad

Servings: 4
Ingredients:
2 tbsp. olive oil
1 tablespoon. white wine vinegar
2 tbsp. chia seeds
2 cups of broccoli salad
1 cup chopped seaweed, well washed and steamed
1/3 cup chopped walnuts
1/3 cup pumpkin seeds
1/3 cup blueberries
2/3 cup ricotta cheese
Preparation
1. Mix the olive oil, white wine vinegar, chia seeds, salt, and
black pepper in a bowl. Remove from the equation.
2. Broccoli salad, seaweed, walnuts, pumpkin seeds,
cranberries, and ricotta cheese all need to be mixed
together.
3. Drizzle with dressing, toss and serve.
223. Strawberry Crisp

Servings: 1
Ingredients:
1 cup strawberry, chopped
1 tablespoon honey
¼ cup all-purpose flour
1 tablespoon coconut sugar
Preparation
1. In an air fryer, combine the strawberry, honey, flour, and
sugar.
2. Air fry for 15 minutes at 350 degrees F.
3. Stir and cook for another 5 minutes in the air fryer.
224. French Fries
Servings: 4
Ingredients:
1 lb. potatoes, sliced into strips Cooking spray
Onion powder to taste Pinch cayenne pepper
Preparation
1. Coat the potato strips in oil.
2. Season with cayenne pepper and onion powder.
3. Place the ingredients in the air fryer basket.
4. Bake for 15 minutes at 375 degrees F.
225. Vegetable puree with basil

Servings: 24
Ingredients:
½ pound celery chopped turnips 2 chopped turnips
2 oz cream cheese 2 tablespoons butter
1/3 cup sour cream
½ teaspoon garlic powder 1 teaspoon chopped basil
Preparation
1. In a large pot, combine turnips, celeriac, and enough
water to cover.
2. Then cook over low heat for 15 minutes.
3. Drain the vegetables and reserve.
4. Then mix with the rest of the ingredients.
5. Serve well mixed.
226. Spicy kale chips

Ingredients:
1 bunch kale, rinsed
¼ teaspoon ground cayenne pepper
spray oil for greasing
¼ teaspoon salt
Preparation
1. Heat oven to 300F.
2. Pat the kale dry.
3. Cut the kale leaves into pieces and place them on a foil-
lined baking sheet.
4. Season with garlic powder, seasoning and black pepper.
5. Bake in 20 min. Attend.
227. Roasted Asparagus Salad with Feta Cheese
Prep Time: 10 minutes

Cook Time: 20 minutes
Servings: 4
Ingredients:
1-pound asparagus, trimmed and halved 2 tbsp. olive oil
½ teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon hemp seeds
1 tablespoon. maple syrup (no sugar)
½ cup arugula
4 tablespoons crumbled feta cheese 2 tbsp. hazelnuts
1 lemon, cut into wedges
Preparation
1. Preheat oven to 350 degrees Fahrenheit.
2. Toss asparagus with olive oil, basil, oregano, salt, black
pepper, and hemp seeds on a baking sheet. Stir with your
hands and roast for 15 minutes in the oven.
3. Remove from oven, drizzle with maple syrup, and cook
for another 5 minutes, or until lightly charred.
4. In a salad bowl, spread out the arugula and top with
asparagus. Serve with lemon wedges and a sprinkle of
feta and hazelnuts.
228. Red chard with garlic and lemon
Servings: 4
Ingredients:
1 tablespoon avocado oil
1 small yellow onion, peeled and diced
1 bunch red Swiss chard, leaves and stems chopped and
separated (about 12 ounces)
¾ teaspoon salt
Juice of ½ medium lemon
1 teaspoon lemon zest
Preparation
1. Fill the inner pot halfway with oil and heat for 1 minute.
Sauté for 5 minutes with the onion and chard stems. Sauté
for another 30 seconds after adding the garlic. Stir in the
chard leaves, salt, and lemon juice until everything is well
combined. To switch off. Cook for another 60 seconds.
2. Toss the chard mixture with lemon zest in a serving bowl.
229. Blueberry curd
Servings: 4
Ingredients:
2 tablespoons sunflower oil
1 tablespoon chicory root powder
12 ounces of blueberries
2 tablespoons of flax meal mixed with
4 tablespoons of water
Preparation
1. Combine cranberries, lemon juice, oil, chicory powder, and
flax meal in a small saucepan. Bring to a boil over medium
heat, then reduce to a simmer and cook for 15 minutes. Serve
cold, divided into bowls.
2. Enjoy!
230. Coffee style fudge

Servings: 6
Ingredients:
1 tablespoon granulated instant coffee
4 tablespoons Swerve pastry
4 tablespoons cocoa powder
1 bar of butter
1/2 teaspoon vanilla extract
Preparation
1. Using a mixer on low speed, cream the butter and mix.
2. Continue mixing cocoa powder, instant coffee granules, and
vanilla until well combined.
3. Pour batter onto a foil-lined baking sheet. Refrigerate 2 to 3
hours before serving. Enjoy!
231. Rosemary Vegetable Bake

Servings: 24
Ingredients:
1 tbsp olive oil
2 cups green beans, chopped
1 lb. cremini mushrooms, quartered
2 tomatoes, quartered
1 onion, sliced
1 fennel bulb, sliced
1 tbsp rosemary, chopped Salt and black pepper, to taste
Preparation
2. Spread olive oil on a baking tray.
3. In a baking tray, toss green beans with onion, garlic, salt, black
pepper, fennel, tomatoes, and mushrooms.
4. Place in the oven for 25 minutes and top with rosemary.
5. Serve.
232. Berry Pops

Servings: 4
Ingredients:
1 cup blueberries, fresh or frozen
1 cup strawberries, fresh or frozen
2 tablespoons raw honey
2 cups plain whole-milk yogurt
1 teaspoon freshly squeezed lemon juice
¼ cup filtered water
Directions:
1. In a blender, combine all of the ingredients and pulse until
smooth and creamy.
2. Fill the ice pop moulds halfway with the mixture, then freeze
for at least 3 hours. Chill before serving.
234. Kale Chips
Servings: 8
Ingredients:
1 bunch of kale leaves
1 tablespoon of organic olive oil
1 teaspoon of smoked paprika
A pinch of black pepper
Preparation
1. On a baking sheet, spread the kale leaves and season with
black pepper, oil, and paprika.
2. Toss in the oven and bake for a quarter of an hour at 350
degrees F.
3. Divide the mixture into bowls and serve as a snack.
235. French Toast Sticks

Servings: 2
Ingredients:
½ teaspoon ground nutmeg 1 teaspoon vanilla extract
1 teaspoon cinnamon
¼ cup almond milk
4 slices bread, sliced into sticks
Preparation
1. Preheat the air fryer and line the basket with parchment
paper.
2. Preheat your air fryer to 360 degrees Fahrenheit (180
degrees Celsius).
3. In a mixing bowl, combine all ingredients except the
bread sticks.
4. Toss the breadsticks in the mixture.
5. Cook for 5 minutes in an air fryer.
236. Meat Bites

Servings: 4
Ingredients:
1 tablespoon lime juice
2 tablespoons avocado oil
1 lb. beef stew meat, cubed
1 cup of beef broth
Preparation
1. To start, add the oil and meat to a skillet and cook for 5
minutes.
2. Mix remaining ingredients well.
3. Cook for 30 minutes over medium heat with the pot
covered.
4. Serve immediately and enjoy.
237. Chia Pudding with Cashews and Cherries
Servings: 4
Ingredients:
2 cups of almond milk
½ cup of chia seeds
¼ cup pure maple syrup
½ cup chopped cashews, divided
1 cup no sugar added frozen pitted cherries, thawed, juice
reserved, divided use
Preparation
1. In a bowl, combine the almond milk, chia seeds, vanilla,
and maple syrup. Stir everything well. Refrigerate at least
overnight.
2. To serve, divide almond milk mixture among four bowls
and top with cashews and cherries.
238. Spiced Nuts
Servings: About 2 cups

Cook time: 10 to 15 minutes
Ingredients:
1 cup of almonds
½ cup of walnuts
¼ cup pumpkin seeds
¼ cup sunflower seeds
½ teaspoon ground cumin
1 teaspoon ground turmeric
¼ teaspoon red pepper flakes
¼ teaspoon garlic powder
Preparation
1. Preheat oven to 350 degrees Fahrenheit (180 degrees
Celsius).
2. In a medium bowl, mix all ingredients until smooth.
3. Spread walnuts on a rimmed baking sheet and bake 10 to
15 minutes, or until lightly browned and fragrant, stirring
once or twice halfway through.
4. Wait 5-10 minutes for nuts to cool before serving.
239. Simple banana cake
Servings: 4
Ingredients:
1 ½ cups of stevia
2 cups of almond flour
3 bananas, peeled and mashed
3 eggs
2 teaspoon baking powder
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
Preparation
1. Combine eggs, stevia, baking powder, cinnamon, nutmeg,
banana, and flour in a bowl. Give everything a good stir,
then pour into a greased cake pan and cover with foil.
Place pan in oven and bake for 45 minutes at 350 degrees
F. Let cake cool before cutting and serving.
2. Enjoy!
240. Vegetable “cheese” sauce
Servings: 6
Ingredients:
1 small yellow onion, peeled and chopped
1 medium zucchini, peeled and sliced
2¼ cups vegetable broth, divided
¼ teaspoon paprika
1 medium sweet potato, peeled and chopped
½ cup nutritional yeast
Preparation
1. In inner pot, combine onion, zucchini, garlic, and 14 cups
broth. Press the Sauté button and cook the vegetables for
5 minutes, or until they are soft. To cancel, press the
Cancel button.
2. Combine remaining 2 cups broth, paprika, and sweet
potato in large mixing bowl.
3. Cook for no more than 6 minutes.
4. Let the mixture cool for a few minutes before transferring
it to a large blender.
5. Combine nutritional yeast and remaining ingredients in a
blender and blend on high speed until smooth and well
combined.
6. Serve warm as a dip for your favourite vegetables.
241. Vegan crumble

Servings 4
ingredients
Base:
3 pcs. Apple
30 g coconut fat
120 g sugar (brown)
1 pinch of cinnamon
100 g blueberries
100 g raspberries
Streusel:
100 g whole wheat flour
100 g of oatmeal
100 g coconut fat
100 g sugar (brown)
preparation
1. For the vegan crumble, first preheat the oven to 200 ° C.
2. Peel the apples and cut into smaller pieces. Melt the
coconut oil in a saucepan. Add the apple pieces, sugar
and cinnamon and cook on a low heat until the apples are
soft. Put down and mix in the berries. Put everything in
an ovenproof dish.
3. In another bowl, knead together the coconut oil, flour,
oatmeal, and sugar with your hands. Spread the crumble
on the fruit.
4. Bake in the oven for about 20 minutes and serve the
vegan crumble.
242. Matcha bars without baking with chocolate and
coconut
Cooking time 30 min

Servings 4
Ingredient
1 cup oatmeal
½ cup raw cashews
⅓ cup coconut flour
½ cup nut butter
1 cup coconut milk lite
4 tablespoons matcha powder
2 tablespoons raw cocoa powder
2 tablespoons unsweetened coconut flakes
2 tablespoons maple syrup
½ teaspoon coconut extract
½ teaspoon cinnamon
Preparation
1. Mix oats and cashews in a food processor (I use my
Vitamix) to produce the finest possible quality.
2. Place in a large bowl the mixture.
3. Melt the almond butter in the microwave and blend it
with the mixture for about 30 seconds.
4. Add the remaining ingredients and mix well.
5. Cover a rectangular container or tray (preferably with
some depth so that the bars are not too thin) with
baking paper.
6. Add the mixture into the bowl. Flatten it as much as
you can.
7. Sprinkle the dressings you want - I added a little more
grated coconut and matcha to mine - but you can add
some peanut butter, chocolate chips, nuts, etc.
8. cool the mixture for a few hours or until ready.
9. Cut it into bars and enjoy!
243. Superfood in chocolate chip cookies
Cooking time 15 min

servings 4
Ingredient
½ cup peanut butter
½ cup of soy milk
8 Medjool dates
1 cup almond flour
1 cup oatmeal
1 cup oatmeal
¼ cup ground flaxseed
½ cup goji berries
½ cup of cocoa beans
1 ripe banana
1 tablespoon vanilla
Preparation
1. Put in a food processor all ingredients and mix until well
combined.
2. Place the mixture tablespoons on a parchment paper-lined
cookie sheet.
3. Use another sheet of parchment paper to press the
mixture down.
4. Bake for 20 minutes at 350 ° F (176 ° C).
244. Pancakes without egg

servings 4
ingredients
100 g buckwheat flour
100 g rice flour
450 ml of water
1 pinch of salt
some fat (to fry out)
preparation
1. For the egg-free pancakes, mix buckwheat flour and rice
flour. Add water while stirring constantly.
2. Heat the fat in a pan and fry the pancakes.
3. The pancakes without eggs with jam and sprinkle serve.
245. Energy-rich superfood compote

servings 4
ingredients
250 g physalis (Andean berries)
400 ml of water
1 handful of Aronia berries (fresh or dried)
1 handful of mulberries (fresh or dried)
1 handful of goji berries (fresh or dried)
1 slice (s) of ginger (fresh)
1 cinnamon stick
preparation
1. For energy-rich superfood compote, first remove the
physalis from the pods and place in a saucepan with the
water and the remaining ingredients. Bring to the boil for
a few minutes, then remove the heat.
2. Let the compote steep for at least 20 minutes.
3. Enjoy high-energy superfood compote warm or cold - as
a dessert or snack.
246. Ice cold watermelon on a stick

ingredients
1/4 watermelon
Wooden sticks
preparation
1. First, core the watermelon, if necessary, and cut into
small triangles with the peel.
2. Stick a wooden stick into each piece in the underside with
the bowl. If the shell is too tight, use a knife to make a
slit.
3. Place the watermelon corners in the freezer until they are
completely frozen.
4. The watermelon on a stick is ready. But you can also dip
them in yogurt or chocolate.
247. Vegetable chips from the oven

servings 2
ingredients
2-3 carrots
1/2 tuber (s) of celery
1/2 pumpkin (small, best Hokkaido)
2 parsley roots
1-2 sweet potatoes
salt
preparation
1. For the vegetable chips from the oven, first wash the
vegetables and peel them if necessary. Cut into thin slices
with a vegetable peeler or a vegetable slicer. Salt and let
stand for 5-10 minutes so that the water is removed.
2. Preheat the oven to 180 ° C. Cover several baking sheets
with parchment paper.
3. Rinse the vegetable slices with cold water so that they are
not too salty later. Dry well. Place them side by side on
the baking sheets.
4. Slide into the oven for 5-10 minutes (different depending
on the oven). Leave the oven door ajar (pinch the wooden
spoon). The vegetable chips constantly monitor because it
can go very quickly that they switch from crisp to dark.
Take out and season with salt immediately.
248. Caramel dip

servings 4
ingredients
90 g dates (dried and pitted)
40 g cashew nuts (ground)
1/2 lemon (juice)
30 ml almond milk (unsweetened)
1 pinch of cinnamon
salt
preparation
1. For the caramel dip, first check that the dates are soft
enough. If they are too dry, soak them in warm water for
about 1 hour.
2. Now puree all the ingredients for the dip in the food
processor until it has the consistency of a cream.
3. If the cream is still too thick for the caramel dip, add a
little more almond milk spoon by spoon.
249. Paprika chips from the oven
Servings 4
ingredients
2 potatoes (medium)
1 tbsp olive oil
1 teaspoon paprika powder
salt
preparation
1. For the paprika chips, peel the potatoes from the oven and
cut into thin slices with the paring knife. Line a baking
sheet with parchment paper. Brush the baking paper
thinly with olive oil. Place the potato slices on top and
brush lightly with olive oil.
2. Sprinkle with paprika powder and salt. The pepper chips
baking in a preheated oven at 220 ° C, 6 minutes until
golden brown.
250. flatbread

servings 1
ingredients
500 g flour
10 g of salt
10 g of olive oil
7 grams of sugar
1 package dry yeast
360 ml of water
Flax seeds (or sesame seeds, for sprinkling)
preparation
1. For the flatbread, knead all ingredients into a dough for at
least 8 minutes. Cover and let stand for 1.5 hours.
2. Roll out the dough into an oval shape and let rise for
another 20 minutes.
3. Make several hollows in the dough with your finger,
sprinkle with sesame or linseed, press firmly and let rise
for another 20 minutes.
4. Preheat the oven to 250 ° C and bake the flatbread for 10-
15 minutes until golden brown
CHAPTER FIVE Seafood Recipes
251. Asparagus And Mixed Salad
INGREDIENTS
Desalted cod 300 gr Metapontino
strawberries 100 gr
Asparagus 50 gr
Arugula 20 gr
Borage flowers 10 gr
Yellow pepper 10 gr
Fresh broad beans 20 gr
Oil ex. Virgin of Ferrandina 100 gr
Salt of maldon to taste lemon 4 slices
For The Dressing
1 Strawberries 100 gr
Mint 10 gr Oil
ex. virgin of Ferrandina 50 gr
2 Basil 50 gr
Oil ex. Virgin of Ferrandina 50 gr.
PREPARATION
Desalinate the cod for at least 24 hours. Slice thinly with a
knife and season with extra virgin olive oil. Clean and wash
the strawberries with the rest of the vegetables, cut each
vegetable into a different shape.
The strawberry must be cut into wedges, put everything in a
bowl and mix gently, thus creating the salad that will
accompany the cod.
For The Dressing
Blend strawberries, oil and mint in a special glass. Repeat the
same preparation with the basil and the oil for the second
dressing.
Arrange the slices of cod in a shallow dish, place the salad on
top and season with both dressing, then add a few slices of
lemon.
252. Cuttlefish Salad In Sweet And Sour Sauce
SERVING: 2 PEOPLE
INGREDIENTS
550 g of fresh cuttlefish
30 g of raisins
20 g of pine nuts
80 g of oil
60 g of vinegar rose grapes
Salt to taste
Parsley in leaves
1 head of radicchio
PREPARATION
1. Clean the cuttlefish and blanch in the water, the fins and
the weave take longer. Cool and cut into julienne strips.
2. Clean the radicchio and cut it thinly.
3. In a steel bowl mix cuttlefish, radicchio, raisins, pine
nuts, vinegar, oil, salt and a teaspoon of sugar.
4. Leave to marinate and flavour. Serve in a radicchio leaf.
Decorate with parsley leaves.
253. Coronello Carpaccio And Dried Cherry Tomatoes
Ingredients:
Coronello (stockfish fillet) 500gr.
Dried cherry tomatoes
Black olives
Extra virgin olive oil
White pepper
Capers “lacrimelle”
Pomegranate or wild strawberries (depending on the
season)
Preparation
1. The main component of this dish, but like all dishes, in
addition to the freshness of any ingredient, consists in the
high quality of the stockfish and in the right salting,
otherwise you risk upsetting the simplicity of the dish
itself.
2. The Coronello is peeled and the dish is mounted as if the
gills were so many petals. It is a kind of tapenade of
olives and cherry tomatoes and rests harmoniously on the
coronello petals, together with the desalted capers.
3. Decorate the whole with pomegranate grains or with the
pickled strawberries.
254. Flag Fish Roll With Smoked Provola
SERVING: 4 people
INGREDIENT
2 kg of fish flag
150g smoked cheese
bread grated
extra-virgin olive oil
salt, capers, garlic and parsley
Fillet the flag fish, making 30 cm fillets each.
PREPARATION
Compose the filling with a smoked provola nut, grated bread,
capers and minced garlic, wrap the fillets on themselves, bread
them in the breadcrumbs. Bake at a temperature of 180 ° for
about 5-7 minutes.
Pour a drizzle of extra virgin olive oil over the fillets and
decorate with parsley leaves.
255. Spaghetti Marinara
SERVING: 4 people
Ingredient
Fresh or peeled San Marzano tomato 500 gr
Black Gaeta olives 50 gr
Desalinated capers 50 gr
Extra virgin olive oil 80 gr
Garlic 1 clove
Oregano, salt to taste
Spaghetti 350 gr
Preparation
1. Let the garlic go in the oil.
2. Remove it blond. Add the tomatoes, olives, capers and
cook for a quarter of an hour.
3. Taste for salt.
4. Lower the pasta and remove it al dente. Add the spaghetti
to the sauce and add plenty of oregano.
5. Jump on the plate.
256. Vermicelli With Cuttlefish Ink

SERVING: 4 people
Ingredient
320 grams of linguine, vermicelli or spaghetti, even
spaghettoni
3 very fresh squid ink pockets
250 gr. of cuttlefish
1 clove of garlic
A very fresh lemon
Extra virgin olive oil
Fresh mint leaves
Preparation
1. Clean the cuttlefish well, peel them and carefully collect
the black bags and set them aside. Brown in a large pan 8
tablespoons of extra virgin olive oil with the whole garlic
and just crushed, pour the well-dried cuttlefish cut into
small pieces and fry for 2 minutes.
2. At the same time cook the vermicelli or spaghetti or even
spaghetti in abundant salted water.
3. In a bowl mix the cuttlefish black pasta in very little
cooking water and pour it into the pan with the cuttlefish
sauce, mixing well.
4. Strain the pasta al dente with a couple of minutes in
advance and finish cooking by sautéing it in the pan with
the dressing of the cuttlefish and the black, 2 drops of
lemon each and, if necessary, add the pasta cooking
water.
257. Ribbons With Thalli And Tuna
SERVING: 2 people
Ingredient
200 g of ribbons
200 g of zucchini seeds
100 g of tuna Callipo reserve gold
2 tablespoon of olive oil
pepper
garlic
Preparation
1. While the pasta is cooking, take the thalli clean and cut
into strips, pass them quickly in boiling water.
2. On a frying pan make the garlic sweat and then remove it.
3. Add the thalli , Turn quickly.
4. Drain the pasta al dente and then add it to the thalli
5. Another minute turn off the heat , add the tuna and turn
over Pepate
6. You can serve
258. Bluefin Tuna At The Two Sesame

Serving: 2 people
Ingredients
180gr of Sicilian red tuna
30 gr white and black sesame mix
25 grams of avocado
25gr of eggplant
15g candied ginger
20 gr soy sauce
Salt and pepper and oil to taste
Preparation
1. Fillet and clean the red tuna, cut it into fillets and pass it
in sesame. Blanch the fillets over high heat and cut into
medallions. Separately cut the aubergines into strips, fry
them and marinate them in soy.
2. Cut the red onions and cook in sweet and sour sauce, peel
the avocado and blend it with a little oil and a dash of
lemon
3. Place the tuna medallions on the plate and add the
aubergines, the candied ginger, the avocado quenelles, the
micro-salad and the chervil and season with the soy
sauce.
259. Escarole And Cetara Anchovies Pie With Raisins And
Pine Nuts
Serving: 8 people
Ingredients
2 heads of endive
extra virgin olive oil
24 black olives from Gaeta
20 capers from Pantelleria desalinated
50 grams stale bread
10 grams of pine nuts
20 grams of raisins
16 fillets of desalted anchovies
2 cloves of Italian garlic
pretzel qb
2 eggs.
Preparation
1. In a saucepan put the garlic to fry with extra virgin olive
oil.
2. As soon as the garlic turns blond, add the endive that you
have previously washed and coarsely chopped.
3. When the endive is withered add black olives and capers
that you have carefully washed and desalted and proceed
with a quick cooking.
4. Let cool and place in a container.
5. Add the bread cut into cubes and the eggs that will serve
to tie it all together.
6. Take some oil moulds and fill them with the endive and
bake at 160 degrees for 10 minutes.
7. Apart from having put the raisins to soak and toasted the
pine nuts.
8. Put the baked pie in a shallow dish, garnish with raisins
and toasted pine nuts, add the salted anchovies, preferably
Cetara and a sprinkling of parsley.
260. Shrimp Pie
INGREDIENTS
250g of flour
200g of unsalted cold butter
1 teaspoon salt
3 tbsp water
2 tbsp olive oil
400g peeled clean shrimp
1 tomato without skin and without chopped seed
2 tbsp coconut milk
1 minced finger pepper
salt
¼ cup sour cream
2 tbsp chopped cilantro
1 gem
INSTRUCTIONS
Put the flour in a bowl and add the diced butter.
Knead with fingertips until crumbly.
Add salt and, gradually, water until it turns into dough.
Cover with plastic and refrigerate for 1 hour.
Heat a frying pan, sprinkle with olive oil and brown the
garlic and prawns.
Add the tomatoes, sauté for a couple of minutes, then add
coconut milk and pepper and cook for another two
minutes.
Season with salt, add the cream, turn off the heat and add
the cilantro. Set aside to cool.
To open the dough in portions and to cover the pancakes,
to stuff with the shrimp and to cover with a circle of
dough.
Brush with the yolk and bake in the preheated oven at
180 degrees for about 30 minutes or until golden brown.
261. Creamy Shrimp Oven Rice
INGREDIENTS
2 tbsp olive oil
600g clean little shrimp
1 clove minced garlic
1 chopped seedless tomato
2 tbsp tomato extract
1 cup canned sour cream
salt
Black pepper
¼ cup chopped parsley
5 cups cooked rice
2 gems
1 jar (200g) of curd
½ cup grated Parmesan + ½ cup sprinkling
INSTRUCTIONS
Heat a skillet, sprinkle with olive oil, and brown the
shrimp. Add the garlic, the chopped tomatoes, sauté for 2
minutes and add the tomato extract and then the cream,
season with salt and pepper, turn off the heat and set
aside.
In a bowl, combine rice, egg yolks, curd, and ½ cup
Parmesan.
Cover the bottom of a previously oiled refractory with
rice. Arrange the prawns, cover with parsley, and ½ cup
Parmesan cheese.
Bake in the preheated oven at 180 degrees for about 25
minutes or until browned the cheese.
262. Shrimp in the pumpkin
INGREDIENTS
1 large pumpkin
1 ½ minced onion
Black pepper to taste
Salt to taste
3 tablespoons olive oil + braised olive oil
1kg clean, fresh shrimp
2 chopped tomatoes
½ cup of passata
¼ bunch of coriander
2 seedless minced finger peppers
1 can of sour cream
1 cup of curd
100g grated mozzarella cheese
INSTRUCTIONS
Open the pumpkin, remove the seeds. Reserve.
Knead 5 cloves of garlic with ½ onion, black pepper, salt,
and olive oil.
Rub this paste inside the pumpkin, cover and bake at 180
degrees for 30 minutes.
Season the shrimps with salt, black pepper, and lemon
juice.
In a hot skillet with a drizzle of olive oil, brown the
prawns, season with salt and pepper, and set aside.
Sauté the remaining onion, garlic and add the tomatoes
and cook for 10 minutes.
Add the coriander, the pepper, the cream, the curd, the
prawns, and correct the salt.
Arrange the shrimp with the sauce inside the pumpkin
and mix it with the cooked pumpkin from the inside.
Top with grated mozzarella cheese.
Bake in the preheated oven for 20 minutes or until
browned.
263. Seafood Noodles
INGREDIENTS
Braised olive oil
300g of clean squid cut into rings
200g mussel without shell
200g shell-less volley
10 clean prawns
150g of dried tomatoes
salt to taste
black pepper to taste
500g of pre-cooked noodles
½ pack of watercress
½ Lemon Juice
parsley to taste
INSTRUCTIONS
In olive oil, sauté the garlic and add the squid, the mussel,
the shrimp, and the shrimp.
Add the dried tomatoes and season with salt and pepper.
Add the noodles, watercress, season with lemon juice,
and parsley.
264. Potato Dumpling with Shrimp
INGREDIENTS
500g of pink potatoes
1 egg
salt to taste
1 tbsp chopped parsley
2 tablespoons flour + flour for handling and breading
10 units of clean giant tailed shrimp
black pepper to taste
½ packet of chopped cilantro
3 tablespoons palm oil
4 lemon juice
frying oil
INSTRUCTIONS
Put the potato to cook for 40 minutes.
When very tender, remove from heat, let cool and mash
potatoes already peeled.
Add the egg and mix well, season with salt and parsley
and add the flour. Set aside in the fridge for 2 hours.
Make small transverse cuts on the belly of the shrimp,
without cutting to the end. Season the shrimp with salt,
black pepper, chopped coriander, palm oil, and lemon
juice. Leave marinating for 15 minutes.
Take a portion of the potato flour dough in your hands
and shape around a shrimp leaving the tail out.
Rinse flour again and fry in hot oil until golden.
265. Creamy Shrimp Cone
INGREDIENTS
Braised olive oil
3 cloves minced garlic
400g Shrimp Sauce (clean and peeled)
2 tablespoons tomato paste
1 cup of coconut milk
Salt to taste
1 minced finger pepper
2 tbsp chopped cilantro
100g of bread bran
INSTRUCTIONS
In olive oil, sauté the garlic until it gives off an aroma.
Add the shrimp.
Add tomato extract, coconut milk, and reduce for 10
minutes over medium heat.
Season with salt, pepper, ginger, and chopped coriander.
Arrange in peels or ramekins, arrange portions of
mozzarella cheese and portions of breadcrumbs and bake
180 degrees for 20 minutes or until browned.
266. Shrimp cocktail
INGREDIENTS
10 clean, peeled and tailed GG prawns
salt
Black pepper
150g chopped clean medium shrimp
100ml of cold milk
1 cup olive oil
½ clove garlic
1 cup ketchup
½ cup of pepper jelly
1 tbsp brandy
2 tbsp English sauce
1 tbsp chopped cilantro + 1 tbsp to garnish
INSTRUCTIONS
To heat a frying pan, to arrange GG prawns, to the season
with salt and pepper and to broil until golden, to reserve.
In the same skillet, quickly sauté the chopped shrimps,
season with salt and pepper, and set aside.
In a blender, beat the chilled milk and gradually turn the
olive oil until it is consistent.
Add the garlic clove, salt, and ketchup.
To arrange in a bowl and to add the pepper jelly, the
brandy, the English sauce, the coriander, and the minced
prawns. Mix and bring it to the fridge.
When cold, serve the sauce in bowls with the prawns,
sprinkle cilantro and serve.
267. Shrimp Basket
INGREDIENTS
200g of filo pastry
1 tablespoon melted butter
400g medium shrimp
2 tbsp olive oil
salt
Black pepper
450g of cream cheese
100g of sour cream
2 tbsp lemon juice
1 tsp lemon zest
INSTRUCTIONS
Cut squares of filo pastry, place two squares of dough in
each muffin pan, brush with butter and bake in a
preheated oven at 180 degrees for about 20 minutes or
until golden brown.
Heat a frying pan, sprinkle with oil, add portions of
shrimps, season with salt and pepper and brown for
approximately 3 minutes. Repeat the process with all the
shrimp and set aside.
Mix cream cheese with sour cream, add lemon juice,
pepper, and prawns ¾.
Arrange portions of cream in filo baskets and garnish
with remaining shrimp and lemon zest.
268. Shrimp Stash
INGREDIENTS
Braised olive oil
400g of shrimp
1 chopped onion
1 clove minced garlic
1 minced pepper
2 tbsp tomato extract
Salt to taste
200g of curd
2 tbsp chopped parsley
250g of baroa potatoes
100g of sour cream
INSTRUCTIONS
Over high heat, sauté the shrimp slightly and add and
onion, the minced garlic, and the finger pepper.
Add the tomato paste, a pinch of salt, then the curd, and
the chopped parsley. Reserve.
To cook the baron potatoes in boiling water.
To mash the baron potatoes and to add the cream. Season
with salt. If necessary, use a mixer to make the puree
smooth. Reserve.
Arrange the shrimp in a refractory form, arrange the
mozzarella cheese and cover with the manioc puree on
top.
Bake at 200 degrees for 15 minutes.
267. Minty Cod Mix
Ingredient
4 boneless cod fillets
½ c. low-sodium chicken stock 2 tbsps. Olive oil
¼ tsp. black pepper 1 tbsp. chopped mint
1 tsps. grated lemon zest
¼ c. chopped shallot 1 tbsp. lemon juice
Preparation
1. Heat up a pan with the oil over medium heat, add the
shallots, stir and sauté for 5 minutes.
2. Add the cod, the lemon juice and the other ingredients,
bring to a simmer and cook over medium heat for 12
minutes.
3. Divide everything between plates and serve.
268. Creamy Sea Bass Mix
Ingredients:
1 tbsp. chopped parsley
2 tbsps. avocado oil 1 c. coconut cream 1 tbsp. lime juice
1 chopped yellow onion
¼ tsp. black pepper
4 boneless sea bass fillets
Preparation
1. Heat up a pan with the oil over medium heat, add the
onion, toss and sauté for 2 minutes.
2. Add the fish and cook it for 4 minutes on each side.
3. Add the rest of the ingredients, cook everything for 4
minutes more, divide between plates and serve.
269. Tender Salmon In Mustard Sauce
Ingredients:
5 tbsps. Minced dill 2/3 c. sour cream Pepper.
2 tbsps. Dijon mustard 1 tsp. Garlic powder
5 oz. salmon fillets
2-3 tbsps. Lemon juice
Preparation
1. Mix sour cream, mustard, lemon juice and dill.
2. Season the fillets with pepper and garlic powder.
3. Arrange the salmon on a baking sheet skin side down and
cover with the prepared mustard sauce.
4. Bake for 20 minutes at 390 ° F.
270. Crispy Garlic Shrimp
Ingredients:
1 lb. shrimp, peeled and deveined
2 teaspoons garlic powder Pepper to taste
¼ cup flour Cooking spray
Preparation
1. Season shrimp with garlic powder and pepper.
2. Coat with flour.
3. Spray your air fryer basket with oil.
4. Add shrimp to the air fryer basket.
5. Cook at 400 degrees F for 10 minutes, shaking once
halfway through.
271. Salmon Cakes
Ingredients:
Cooking spray
1 lb. salmon fillet, flaked
¼ cup almond flour
2 teaspoons Old Bay seasoning 1 green onion, chopped
Preparation
1. Preheat your air fryer to 390 degrees F.
2. Spray your air fryer basket with oil.
3. In a bowl, combine the remaining ingredients.
4. Form patties from the mixture.
5. Spray both sides of patties with oil.
6. Air fry for 8 minutes.
272. Mexican Fish

Ingredients:
4 fish fillets
2 teaspoons Mexican oregano 4 teaspoons cumin
4 teaspoons chili powder Pepper to taste
Cooking spray
Preparation
2. Spray fish with oil.
3. Season both sides of fish with spices and pepper.
4. Place fish in the air fryer basket.
6. Flip and cook for another 5 minutes.
273. Crumbed Fish
Ingredients:
¼ cup olive oil
1 cup dry breadcrumbs
4 white fish fillets Pepper to taste
Preparation
2. Sprinkle both sides of fish with pepper.
3. Combine oil and breadcrumbs in a bowl.
4. Dip the fish into the mixture.
5. Press breadcrumbs to adhere.
6. Place fish in the air fryer.
274. Crab Salad
Ingredients:
2 c. crab meat
1 c. halved cherry tomatoes
1 tbsp. olive oil Black pepper
1 chopped shallot
1/3 c. chopped cilantro
1 tbsp. lemon juice
Preparation
1. In a bowl, combine the crab with the tomatoes and the
other ingredients, toss and serve.
275. Hot Tuna Steak

Ingredients:
2 tbsps. Fresh lemon juice
Pepper.
Roasted orange garlic mayonnaise
¼ c. whole black peppercorns 6 sliced tuna steaks
2 tbsps. Extra-virgin olive oil Salt
Preparation
1. Place the tuna in a bowl to fit. Add the oil, lemon juice,
salt and pepper. Turn the tuna to coat well in the
marinade. Let rest 15 to 20 minutes, turning once.
2. Place the peppercorns in a double thickness of plastic
bags. Tap the peppercorns with a heavy saucepan or small
mallet to crush them coarsely. Place on a large plate.
3. When ready to cook the tuna, dip the edges into the
crushed peppercorns. Heat a nonstick skillet over medium
heat. Sear the tuna steaks, in batches if necessary, for 4
minutes per side for medium-rare fish, adding 2 to 3
tablespoons of the marinade to the skillet if necessary, to
prevent sticking.
4. Serve dolloped with roasted orange garlic mayonnaise
276. Chocolate chip cookies
ingredients
120 g soft butter
140 g sugar I take half sugar/coconut blossom sugar
1 egg
220 g light spelled flour
40 g cocoa unsweetened
1/2 tsp baking powder
1 pinch of salt
Instructions
1. Mix the soft butter and sugar with the whisk of the mixer
until creamy. Add the egg and stir in.
2. Mix the flour, cocoa, baking powder, and salt. Add and stir
briefly until a soft dough is formed.
3. Wrap the dough in cling film and chill for 30 minutes.
4. Preheat the oven to 180 degrees top and bottom heat. Line
the baking sheet with baking paper.
5. Roll out the dough about 6 mm thin on a lightly floured
work surface and cut out biscuits with any shape. Bake for
about 10 minutes.
6. Decorate the cooled biscuits with melted chocolate, icing or
icing sugar as desired.
277. Lobster cobb salad
Ingredients
4 small lobsters
2 tomatoes
1 chive
1 green pepper
½ red pepper
1 lemon
black pepper
virgin olive oil
coarse salt and assorted lettuce leaves.
Preparation Step
1. Cook lobsters 3 minutes in hot salted water. At that time,
lower heat and cook for another 10 minutes (time will
depend on lobster size).
2. After 10 minutes, move them to a container with plenty
of water, coarse salt, and ice.
3. When they’ve cooled, peel them, be careful not to split
them, and cut them into slices. Hold in refrigerator lined
with absorbent material.
4. Now chop all brunoise vegetables, that is, very finely.
Spice them with olive oil, lemon juice, salt, and pepper.
5. Place the lobster slices in fan form and sprinkle the
dressing we prepared before.
6. Accompany with a lettuce salad.
7. Chopped chives garnish.
278. coconut shrimp curry
Ingredients
2 shots of oil spray
2 tsp olive oil
1/2 Tbsp curry powder or to taste
½ tsp of salt
2 small chambray onions, thinly sliced
½ cup non-fat coconut milk
200 g large shrimp, peeled and deveined
3 cups of white or brown rice
Preparation step
1. Spray a large skillet over medium heat with a cooking
spray; add the oil and bake.
2. Add the curry powder and salt when hot; let cook and stir
constantly until the curry releases about 1 minute of its
aroma.
3. Attach the sliced white part of the chambray onions; cook
, stirring, for about 2 minutes. Apply milk to the coconut;
and blend. Add the shrimp; cook, stirring occasionally,
for 4 to 5 minutes, until shrimp turn pink. Spread the
green portion of the onions over the chambray and blend.
4. Serve 6 to 7 shrimps and 1 or 2 table spoons of sauce on
each plate, serve your shrimp with 1 cup of rice.
279. Mason Jar sushi salad
ingredient
200 g sushi rice
salt
4 tbsp rice vinegar
1 ripe mango
1 cucumber
1 small red onion
2 tbsp black sesame seeds
2 avocados
pepper
1 lemon
2 can (s) of tuna
2 tbsp mayonnaise
Soy sauce
Preparation steps
1. Cook rice in salted water according to package
instructions. Then season with rice vinegar and let cool.
2. Peel the mango and cut into cubes. Wash the cucumber,
cut open lengthways, core and dice. Peel the onion and
cut it into fine rings. Mix the mango, cucumber, and
onion. Stir in the sesame.
3. Remove the avocado pulp from the bowl and mash it with
a fork. Season with salt, pepper, and lemon juice. Drain
the tuna and mix it with the mayonnaise. Season with
lemon juice as well.
4. Divide the rice into 4 jars with a screw cap. First layer the
tuna cream, then the avocado. Spread mango and
cucumber salad over it. Serve with soy sauce.
280. Pistachio-Crusted Salmon
Ingredients
3 tablespoons coarse-grain mustard
1 lemon, the juice
1/2 cups pistachio
salt, and pepper
4 slices Salmon
Preparation
1. Preheat oven to 375 F (190 ° C).
2. Put pistachios and grinder in a food processor. Add the
mustard, the lemon juice, and the olive oil. Mix well.
Season with salt and pepper.
3. Spread the pistachio mixture over the salmon slices and
place on a greased pyrex.
4. Bake for 8-10 minutes depending on the thickness of the
salmon.
281. Thai mussels
Ingredients
1 kg. of mussels
1 red pepper
1 green pepper
1/2 finger fresh ginger
200 ml. coconut milk
1 teaspoon green curry paste
Coriander
Peanut oil
Preparations
1. Let us be mindful of washing the seafood well before
having something to do with cooking the ingredients for
Thai muscles. We will do it with the cold-water pump, we
will scrap the leaflets and throw out the bells.
2. Now, we need to wash the peppers, take the nerves and
the seeds away and cut into three sections. We strip the
skin and cut it very finely, too.
3. Thai moulds next is to apply a little coconut milk to the
green curry paste in a tub. It’s well diluted before we mix.
4. When it is dry, add the mouse when the fire is overheated
and then we put a wok and add a stick of peanut oil. In
addition to the rest of the cocoon milk, we then add the
peppers, ginger, and curry paste. Let it boil and set aside
for a few minutes.
5. Sprinkle with a freshly chopped pinch of fresh coriander
and serve as soon as possible.
282. Shrimp and pesto grilled pizza
Ingredients
750 G shrimp
Ingredients for the pesto
2 Pcs lemon
1 Federation mint
2 Pcs Garlic cloves
preparation
1. For the pesto: peel the garlic and finely chop a toe. Wash,
shake, and roughly chop the mint. Prepare a medium-
sized jar and mix 8 tablespoons of olive oil, 1 tablespoon
of whipped cream, 1 tablespoon of grated Parmesan
cheese, a little salt, and pepper with the garlic and mint.
Cover with cling film and put it in the fridge for about 60
minutes.
2. Wash the shrimp under cold running water and remove
the feet. Leave the tails on the shrimp. Wash, shake, and
chop the mint. Peel the garlic and chop into fine slithers.
Halve the lemon and squeeze it out with a fruit press.
3. Put the shrimp in a large shape and garnish with the mint,
garlic, and lemon juice. Also cover and let rest in the
fridge for 40 minutes.
4. Heat up the grill and put the prawns on wooden skewers.
Let it cook for 5-7 minutes, turning it over and over on
the grill. Arrange appetizingly on plates and serve with
the pesto.
283. Fiery salmon skewers
Ingredients for 4 skewers

1 salmon sirloin
12 cherry tomatoes
1 bell pepper
1 zucchini
1 onion
Olive oil
4 skewers
Ingredients for sweet and sour sauce
½ glass of liquid cooking cream
1 tsp soy sauce
1 teaspoon lemon juice
pepper
Dill
Salt
Preparation steps
1. First, we remove the salmon skin, then cut it into large
dice. Then cut all vegetables the same way (in big dice).
When ready, start assembling the skewers, pricking
salmon, onion, zucchini, green pepper, and cherry
tomatoes. spread these ingredients on alternating skewer
sticks.
2. Now we’ll season the skewers lightly and heat a splash of
olive oil in a frying pan or griddle if we have it. When it’s
already soft, we’ll position the skewers separately,
without touching each other.
3. While the skewers are being made, we mix liquid cream,
soy sauce, lemon juice, a pinch of dill, and season to taste
in a saucepan. Then heat it over low heat and stir
regularly until it boils.
4. When we get the skewers primed, we cover and water
each with the sauce we’ve prepared. This recipe is good
with white rice or cooked potatoes. As you’ve seen,
preparing these salmon skewers is fast. Use them now!!
284. Orange salmon with nut rice
ingredients
250 g basmati whole grain rice
salt
1 organic orange
40 g herbs (1 handful; parsley and dill)
tbsp olive oil
pepper
600 g salmon fillet (4 salmon fillets)
50 g salted cashew nuts
Preparation steps
1. Cook rice in salted water until bite-proof according to the
package instructions.
2. In the meantime, wash the orange off hot, pat dry, rub the
peel finely and squeeze out the juice. Wash herbs, shake
dry, chop and mix with orange juice and peel, 4 tablespoons
of olive oil, salt, and pepper for the marinade. Brush a
baking dish with residual oil. Rinse salmon under cold
water, pat dry, and turn in the marinade.
3. Roughly chop the nuts. Spread rice in the form, mix in nuts
and put fish fillets on top. Drizzle with the rest of the
marinade and cook in the preheated oven at 200 ° C (fan
oven 180 ° C; gas: setting 3) for about 20 minutes.
285. Cod on broccoli and pea puree
ingredients
400 g broccoli
1 shallot
1 clove of garlic
3 tbsp rapeseed oil
125 ml vegetable broth
200 g peas (frozen; thawed)
500 g cod fillet (4 cod fillets)
½ organic lemon (juice and zest)
½ tsp fennel seeds
½ tsp coriander seeds
10 g whole meal spelled flour (1 tbsp)
salt
pepper
2 stems mint
20 g sour cream (1 tbsp)
150 ml milk (3.5% fat)
nutmeg
Preparation steps
1. Clean, wash and cut broccoli into florets. Peel and chop the
shallot and garlic. Heat 1 tablespoon of oil in a saucepan.
Braise shallot and garlic over medium heat for 2 minutes.
Add broccoli and sauté for 3 minutes. Pour in the broth and
cover and cook for 8 minutes over low heat. Add the peas
and simmer covered for 5 minutes.
2. In the meantime, rinse fish, pat dry, drizzle with lemon
juice and let it steep for 5 minutes. Heat the remaining oil
in a pan. Crush the fennel and coriander seeds in a mortar
and fry in the hot oil for 2 minutes over medium heat. Pat
the fish dry, turn in the flour and fry in the oil for 3 minutes.
Turn and fry for another 3 minutes. Season the fish with
lemon zest, salt, pepper and cover and let it steep for 5
minutes over low heat.
3. In the meantime, wash mint, shake dry, chop and mix with
sour cream under the broccoli. Puree finely and season with
salt and pepper.
4. Season the milk with salt, pepper and freshly grated nutmeg
and heat. Arrange the vegetable puree with the fish on
plates. Froth the seasoned milk well and pour a little foam
over each fish.
286. Steamed fish fillet on a vegetable bed
ingredients
1 shallot
100 g small bulb of fennel (1 small bulb of fennel)
60 g small carrots (1 small carrot)
3 tbsp classic vegetable broth
salt
pepper
70 g pangasius fillet (preferably organic pangasius)
2 stems flat-leaf parsley
½ small lime
Preparation steps
1. Peel the shallot and dice finely.
2. Clean and wash the fennel and carrot, peel the carrot thinly.
Cut both vegetables into narrow sticks.
3. Heat the broth in a coated pan. Add the shallot, fennel, and
carrot and stew for about 3 minutes. Season with salt and
pepper as desired.
4. Rinse fish fillet, pat dry, lightly salt, and put on the
vegetables. Cover and simmer for 8-10 minutes over low
heat.
5. In the meantime, wash the parsley, shake it dry, pluck the
leaves and
6. chop finely with a large knife.
7. Squeeze half the lime and drizzle the juice over the fish to
taste. Pepper as you like, sprinkle with the parsley and
serve.
287. Radish and shrimp pan on celery root
ingredients
400 g celeriac (1 piece)
salt
1 shallot
1 bunch radish
200 g shrimp (ready to cook, peeled)
10 g dill (0.5 bunch)
2 tbsp olive oil
1 tsp lemon juice
pepper
20 g parsley (1 bunch)
Preparation steps
1. Peel, wash, chop celery and cook softly in salted water in
15 minutes over medium heat.
2. In the meantime, peel and finely chop the shallot. Clean,
wash, and quarter radishes. Rinse the shrimp and pat dry.
Wash and chop the dill.
3. Heat 1 tablespoon of oil in a pan. Add shrimps and sauté
over medium heat for 5-7 minutes. Remove and set aside.
Put radishes and shallots in the same oil and fry over
medium heat for 5 minutes. Add shrimp, dill, and lemon
juice and season with salt and pepper.
4. Drain celery, add milk and remaining oil, puree with a hand
blender. Wash the parsley, shake it dry, chop it, fold it under
the puree, and season with salt and pepper. Serve the
shrimp pan on the puree.
288. Thai crab meat salad
ingredients
300 g small peppers (1 red, 1 green, 2 small peppers)
1 large shallot
1 kg small papaya (3 small papayas)
30 g ginger (1 piece)
1 red chili pepper
2 tbsp rice vinegar
3 tbsp Thai fish sauce
1 tbsp sugar
¼ tsp salt
350 g pocket crab meat
½ bunch coriander
Preparation steps
1. Quarter the peppers, core, wash and cut into 5 mm cubes.
2. Peel and chop the shallot.
3. Peel and core 1 papaya and cut into 5 mm cubes.
4. Peel the ginger, cut it into pieces and squeeze it out in a
garlic press, catch the juice. Halve, core, wash and finely
chop the chilli.
5. Mix the ginger juice, vinegar, fish sauce, sugar, salt and 2
tablespoons of water until the sugar and salt have dissolved.
6. Examine the crab meat for any shell parts. Mix all prepared
ingredients carefully in a bowl.
7. Wash the coriander, shake it dry, pick the leaves, but leave
the delicate stems on the leaves.
8. Halve the remaining papayas and remove the seeds. Line
the papaya halves with the coriander and pour in the salad.
Serve immediately.
289. Crispy fish with tomato and bread salad
v
ingredients
400 g tomatoes (4 tomatoes)
1 small onion
120 ml classic vegetable broth
3 tbsp balsamic vinegar
4 tbsp rapeseed oil
salt
pepper
600 g pollack fillet
100 g cornflakes
1 egg
1 tbsp milk (1.5% fat)
45 g flour (3 tbsp)
150 g mixed bread (from the previous day; 3 slices)
Preparation steps
1. Wash the tomatoes, quarter them, remove any stalks and cut
them into bite-size cubes. Peel the onion and dice very finely.
2. In a bowl, stir in the vegetable broth, vinegar and 2 tablespoons
of oil with a little salt and pepper. Fold in the tomato cubes.
3. Rinse fish fillet, pat dry and cut into broad strips. Salt and
pepper.
4. Put the cornflakes in a freezer bag and finely crumble them
with a rolling pin. Spread the crumbs on a large plate.
5. Whisk egg and milk in a deep plate. Put the flour on another
flat plate.
6. Crispy fish with tomato bread salad preparation Step 6
7. First turn the fish strips in the flour and then pull them through
the egg milk.
8. Drain a little and roll in the cornflakes, pressing firmly each
time.
9. Dice the bread and roast all over in a coated pan over medium
heat until it is crispy. Sprinkle over the tomato salad.
10. Heat the remaining oil in the pan. Fry the fish strips in a row
over medium to high heat for 3-4 minutes on each side and let
them drain on kitchen paper. Serve with the tomato bread salad.
290. Pancakes stuffed with salmon
ingredients
200 g spelled flour type 1050
1 pinch
salt
2 eggs
3 tbsp rapeseed oil ‘
200 g cream cheese
1 tsp horseradish (glass)
½ organic lemon
200 g smoked salmon
dill tips for garnish
Preparation steps
1. For the pancakes, stir in the flour with the milk and salt
until smooth, mix in the eggs and let them rest for about
20 minutes.
2. To bake, add a little rapeseed oil to a hot, somewhat
smaller pan (approx. 20 cm in diameter) and bake 12 thin,
small pancakes one after the other. Stack on a plate.
3. Mix the cream cheese with the horseradish until creamy.
Wash the lemon hot, grate dry, grate the peel and squeeze
out the juice. Season with cream cheese with lemon juice
and lemon zest and spread thinly on the still slightly
warm pancakes. Top each with a slice of salmon and fold
twice.
4. Arrange on plates and serve garnished with dill
291. fish burger
ingredients
2 handfuls leaf lettuce
3 ripe tomatoes
2 spring onions
480 g pollack fillet (or redfish)
1 tbsp lemon juice
seasoned salt
1 map. dried chili flakes
4 tbsp olive oil
4 bun
4 tbsp mayonnaise
1 tbsp fresh dill
Preparation steps
1. Wash the salad, select it, spin it dry and cut it into bite-
size pieces. Wash the tomatoes, cut out the stem, and cut
the tomatoes into slices. Wash, clean and cut the spring
onions into small rolls.
2. Wash the fish fillets, pat dry, drizzle with lemon juice,
season with herb salt and chili, and brush with olive oil.
Then grill on the grill for 2-3 minutes on each side.
3. Halve the rolls and toast lightly. Top with lettuce, tomato
slices, and spring onions, drizzle 1 tbsp mayonnaise over
each. Then place the grilled fish on top, garnish with
washed dill tips, and put on the topper.
293. Garlic prawns
cooking time 5 mins

servings 6
calories 68
Ingredients
24 prawns (medium-sized, detached and ready to cook)
250 ml of olive oil
6 pieces of garlic cloves
2 pieces of chilli peppers (dried)
Salt (from the mill)
preparation
1. Cut the garlic into thin slices, halve the chili peppers,
remove the seeds and chop them into small pieces.
2. Heat the olive oil in a pan and fry the garlic and chilli
peppers in the hot oil until the garlic takes on a light
color.
3. Salt the prawns and fry for about 3 minutes until they are
nice and pink.
4. Serve hot.
cooking time 15 mins
servings 4
calories 343
ingredients
500 g prawns (small, shrimp)
1 chilli pepper (red)
5 cloves of garlic
2 tbsp parsley (finely chopped)
1 bay leaf
olive oil
Sea salt (from the mill)
Pepper (from the mill)
preparation
1. Loosen the prawns from the shell and remove the
intestines. Core the chilli pepper and cut into thin half-
rings, the garlic finely. Heat the olive oil in a pan and
cook the prawns with chilli, garlic and bay leaf for 2
minutes over relatively high heat, stirring constantly.
Before serving, season with salt and pepper and sprinkle
with chopped parsley.

servings 4
ingredients
100 g shrimp (peeled and cooked)
3 egg yolks
125 ml milk
125 ml whipped cream
Pepper (white, from the mill)
1 tbsp truffle oil
preparation
1. Whip the milk, cream, egg yolk and truffle oil in stainless
steel dishes, stirring constantly over hot steam, until the
egg begins to thicken.
2. Roughly chop the shrimp and stir into the truffle egg.
3. Season the truffle egg dish with freshly ground salt and
pepper.

servings 4
calories 199
ingredients
16 scallops
1/2 red pepper
For the marinade:
some lime juice
some peel of an untreated lime
1 pinch of curry powder
salt
preparation
1. For the scallops on a skewer, mix the lime juice and zest,
curry powder, salt and pepper with the olive oil to a
marinade. Place the scallops in the marinade and let them
steep for an hour.
2. In the meantime, remove the skin, stones and stem from
the bell pepper and cut into squares.
3. Place the scallops and pepper pieces alternately on the
wooden skewers. Place on the hot grill and grill each side
297. Pickled salmon trout sandwich
cooking time 20mins

serving 1
calories 304
ingredients
Ciabatte (or white bread)
2 slices of salmon trout (graved)
1 tbsp cream cheese (natural)
1 teaspoon honey mustard dill sauce
Lettuce leaves
Cucumber slices
preparation
1. For the sandwich with pickled salmon trout, cut the
ciabatta bread in half, spread the lower half with cream
cheese and cover with the lettuce leaves.
2. Place the salmon trout slices on top and brush with the
honey and mustard sauce. Finish with cucumber slices
and the top half of the bread.
cooking time 15mins
serving 4
calories 156
ingredients
250 g cottage cheese
1/2 bunch of chives
1 can (s) of tuna (natural)
salt
pepper
1 squirt of lemon juice
preparation
1. For the cottage fish spread, wash and finely chop the
chives. Chop up the tuna. Mix the cottage cheese with the
chives, tuna and lemon juice.
2. Season with salt and pepper.
299. Fried wild salmon fillet

cooking time 5mins
serving 1
calories 156
ingredients
60 days wild salmon fillet
8 Dag butter
salt
pepper
Chilli flakes
preparation
1. For the roasted wild salmon fillet, salt and pepper the
wild salmon fillets and sprinkle with a few chilli flakes.
Heat the butter in a pan and fry the salmon fillets on both
sides.
2. Arrange and serve.
300. Salmon spread with curd cheese
preparation time 5mins

cooking time 15mins
servings 4
ingredients
250 g curd cheese
200 g smoked salmon (finely chopped)
1/2 lemon (juice)
salt
pepper
Herbs (as desired)
preparation
1. Finely chop the smoked salmon.
2. Mix the curd cheese, smoked salmon, lemon juice, herbs
of your choice, salt and pepper together well.
3. Season again to taste and serve.
301. Smoked trout spread
cooking time 19mins

serving 4
calories 100
ingredients
1 cup of creme fraiche
3 eggs (hard-boiled)
2 trout (smoked)
3 tbsp herbs (chopped)
pinch of pepper
1/2 cup of sour cream
salt
preparation
1. For the smoked trout spread, peel the hard-boiled eggs cut
them finely and place in a bowl. Chop the trout fillets and
add.
2. Mix with creme fraiche and sour cream to make a
spreadable fish spread. Finally, season with a splash of
lemon juice and the chopped herbs.
3. Season to taste with salt and pepper and leave the smoked
trout spread in the refrigerator for about 60 minutes.
302. Tuna salad with beans
Preparation time 5mins
Cooking time 15mins
Servings 2
Ingredients
2 can (s) of tuna (Mexican)
1/2 bell pepper (yellow)
some iceberg lettuce (cleaned and washed)
tomato
tbsp vinegar (preferably white wine vinegar)
1 tbsp olive oil
1 pinch of sugar
salt
Pepper (freshly ground)
preparation
1. For the tuna salad with beans, chop up the iceberg lettuce,
mix with vinegar, salt, pepper, a pinch of sugar and oil.
Arrange on plates, place the tuna in the centre, garnish the
edge with thinly sliced paprika, quarter the tomatoes and
place on top of the tuna. Sprinkle with pepper all around.
303. Pizza toast
ingredients
1/4 stick (s) salami
1 kg of pizza cheese
1 can (s) of tuna
Pizza seasoning
1/2 can (s) of corn
toast
preparation
1. Cut the salami into small pieces.
2. Then mix all the ingredients together and season with
pizza seasoning.
3. Preheat the oven to approx. 200 ° C.
4. Place toast on the baking sheet and distribute the well-
mixed ingredients on the bread.
5. Put it in the oven and when the cheese has melted and the
bread are lightly browned, the pizza toasts can be
enjoyed!
304. Breakfast with salmon trout and egg dish
cooking time 20mins

serving 4
calories 300
ingredients
2 slices of rye bread (or wholemeal toast)
2 organic eggs (size M)
2 tbsp cream cheese (natural)
4 slice (s) of salmon trout (pickled)
some butter
salt
Sprouts (for garnish)
preparation
1. For breakfast with salmon trout and egg dish, toast the
bread first. Lightly whisk the eggs and prepare an egg
dish in a little foamed butter, season with salt and pepper.
2. Brush the bread with cream cheese, spread the egg dish
on top and cover with the pickled salmon trout. The
breakfast of salmon trout and scrambled eggs with
sprouts garnish.
305. Cucumber noodles with char sauce

Cooking time 15mins
Servings 1
ingredients
100 g yoghurt (possibly soy yoghurt)
35 g bell peppers (red)
1 clove (s) of garlic
130 g brook char (smoked)
250 g cucumber
1 tbsp Dille (chopped)
preparation
1. For the cucumber noodles with char sauce, cut the
peppers into small cubes, finely chop the garlic clove, and
cut the brook char into small pieces.
2. Mix the yoghurt with the diced paprika, the garlic and the
brook trout and season with salt. Cut the cucumber into a
noodle shape with the spiral cutter, mix with the char
sauce and serve sprinkled with the dill.
306. Salmon pancakes rolls
serving 1
calories 304
ingredients
2 pancakes
150 g smoked salmon
150 g cream cheese (natural)
1 tbsp horseradish (freshly torn)
preparation
1. First, mix the cream cheese with the grated horseradish
and lemon juice and spread on the pancakes.
2. Place the smoked salmon on the pancakes coated with
cream cheese and roll-up.
3. Cut into pieces approx. 3 cm thick and serve.
307. The Caribbean flavoured salmon

cooking time 20mins
servings 2
ingredients
400 g salmon
2 tbsp jerk seasoning
2 tbsp margarine (for frying)
preparation
1. For the Caribbean salmon, clean the salmon (remove any
remaining scales), wash and dry with kitchen paper.
2. Rub both sides with jerk spice. Heat the fat in a pan and
fry the salmon on both sides over medium heat.
309. Tuna and Cheese Salad
cooking time 20mins

serving 1
calories 304
ingredients
3 handfuls of lettuce (as desired)
150 g of cottage cheese
1 can (s) of tuna
10 tomatoes (small or cocktail)
30 g blue cheese
olive oil
Balsamic cream
salt
pepper
preparation
For the tuna and cheese salad, wash and dry the lettuce and
tomatoes. Divide the lettuce into bite-sized pieces, halve or
quarter the tomatoes (depending on size), cut the blue cheese
into bite-sized pieces.
Mix all ingredients together or place individually on plates,
marinate with olive oil and balsamic cream and season with
salt and pepper.
310. Andalusian prawns

serving 4
ingredients
150-200 g prawns (without shell)
2 tomatoes
1/2 onion
6 pcs. Olives (without seeds)
1 tbsp parsley (chopped)
salt
pepper
White wine (for pouring)
Olive oil (for sweating)
preparation
1. For the Andalusian prawns, cut the tomatoes and onions
into fine cubes. Sweat both in olive oil, add the olives and
chopped parsley and season with salt and pepper.
2. Put in the prawns and let stand for 3 minutes.
3. Rinse with white wine, let it get hot for a moment and
serve the Andalusian prawns.
311. Scrambled eggs with truffles
serving 4
Ingredients
3 egg yolks
125 ml of milk
1 tbsp truffle oil
Preparation
1. Whisk the milk, cream, egg yolk and truffle oil in a
stainless-steel bowl, stirring constantly with hot steam
until the egg begins to freeze.
2. Roughly chop the prawns and stir into the truffle.
3. Season the truffle eggshell with freshly ground salt and
pepper.

cooking time 15mins
servings 4
ingredients
2 cucumbers (medium)
500 ml sour cream (yoghurt or buttermilk)
salt
Dill
some garlic
12 crayfish tails (up to 16, freely, raised)
Cucumber cubes
Tomato cubes
Sprigs of dill
preparation
1. For the cold cucumber soup with crayfish, cook the crabs
and release the tails. Peel and core the cucumber and mix
with sour cream (yoghurt or buttermilk). Season with salt,
pepper, dill and a little garlic. Arrange in chilled plates,
place cucumber and tomato cubes as well as crab tails and
garnish with dill.

cooking time 15mins
servings 4
ingredients
3 egg yolks
125 ml of milk
tbsp truffle oil
preparation
1. Whip milk, cream, egg yolk and truffle oil in stainless
steel dishes, stirring constantly over hot steam until the
egg begins to set.
2. Roughly chop the shrimp and stir into the truffle egg.
3. Season the truffle egg dish with freshly ground salt and
pepper.

cooking time 15mins
servings 2
ingredients
500 g prawns (small, shrimp)
chilli pepper (red)
5 cloves of garlic
tbsp parsley (finely chopped)
1 bay leaf
olive oil
preparation
1. Remove the prawns from the shell and remove the
intestines. Core the chilli pepper and cut the garlic finely
into thin half-rings. Heat olive oil in a pan and cook the
prawns with chilli, garlic and bay leaf for 2 minutes over
relatively high heat, stirring constantly. Before serving,
season with salt and pepper and sprinkle with chopped
parsley.
315. Crayfish in the brew
cooking time 15mins
servings 6
ingredients
3 kg crayfish (freshly caught and live)
15 litres of salt water
onion
Garden herbs (fresh)
salt
pepper
Bay leaf
1 leek (s)
Caraway (fresh)
preparation
1. Let the freshly caught crayfish boil in the boiling salted
water with vegetables and herbs for about 2 - 4 minutes
and let it simmer for the same time. All ingredients are
cooked in the brew and this can also be eaten afterwards
to detoxify.
ingredients
10 pieces You n ‘Me Black Tiger organic shrimp (or
hand-selected shrimp)
60 g eggplant
60 g baby corn
40 g cherry tomatoes
40 g sugar snap peas
40 g Chinese cabbage
40 g basil (fresh)
20 g oyster sauce
10 g chilli (green)
2 tbsp soy sauce
2 pieces of limes (juice of the limes)
20 g onion (green)
4 tbsp sunflower oil
preparation
1. For the organic prawns on wok vegetables, gently heat
sunflower oil in the wok, sauté the vegetables in it, season
with oyster sauce, chillies, lime juice and soy sauce.
2. Add the prawns and top with the basil and serve quickly.

Servings 4
ingredients
16 scallops
1/2 red pepper
some lime juice
some peel of an untreated lime
pinch of curry powder
salt
preparation
1. For the scallops on a skewer, mix the lime juice and zest,
curry powder, salt and pepper with the olive oil to a
marinade. Place the scallops in the marinade and let them
steep for an hour.
2. In the meantime, remove the skin, seeds and stem from
the pepper and cut into squares.
3. Place the scallops and pepper pieces alternately on the
wooden skewers. Place on the hot grill and grill each side
318. Ceviche made from organic shrimp and avocado

servings 4
ingredients
20 Yuu´n Mee organic prawns
4 avocados
2 limes
chilli peppers (small)
1 shallot
Coriander (fresh)
garlic
salt
preparation
1. For the ceviche of organic shrimp and avocado, squeeze
the limes. Mix the juice with the chopped chilli pepper,
the finely sliced shallot, a little garlic and chopped
coriander and season with salt.
2. Marinate the prawns with this marinade for about ½ hour.
3. Peel and core the avocados, cut into wedges and season
with salt. Serve with the prawns and drizzle the marinade
over the ceviche.
319. Shrimp sushi
ingredients
250 g sushi rice (see link in text)
200 g Ama Abi (prawns for sushi)
Wasabi
preparation
1. For shrimp sushi, first prepare the rice according to the
basic recipe.
2. Shape the rice into balls with wet hands. Spread a thin
layer of wasabi on one side. Place the shrimp on top.
Place the shrimp sushi in the hollow of the hand, press the
topping smooth and shape into an oval.
320. stuffed avocado

cooking time 15mins
servings 2
ingredients
1 pc avocado
5-10 cubes of mango
5-10 cucumber cubes
5 pieces of cocktail tomatoes
3-4 sprig (s) of coriander
5-10 pieces of shrimp (cooked and cut)
preparation
1. For the filled avocado, hollow out the avocado. Mix all
ingredients except for the shrimp and balsamic vinegar.
2. Pour the mixture into the hollowed-out avocado. Arrange
and serve the filled avocado.
321. Fried scampi

cooking time 15mins
servings 2
ingredients
8 pcs. scampi ((8/12) fresh with head and shell)
2 clove (s) of garlic (peeled on)
2 sprig (s) of thyme
olive oil
salt
Pepper (mill)
preparation
1. For the classic fried scampi, first devein the shrimp. To
do this, carefully cut into the back with a sharp knife
lengthways to the body.
2. The intestine is black and easy to see. Carefully pull this
out. Heat a heavy pan, add olive oil, garlic and thyme.
3. Fry the scampi in hot oil for 6-8 minutes, depending on
their size. Season with salt and pepper and serve hot.
322. Calamari with potatoes
ingredients
10 calamari
8 potatoes
clove (s) of garlic
salt
oil
butter
parsley
preparation
1. First peel and quarter the potatoes. Bring water to a boil
and let the potatoes cook for 10 minutes.
2. Then toss in a pan with the melted butter and the sprig of
rosemary, season with salt and garnish with finely
chopped parsley.
3. In another pan, fry the calamari for a few minutes with
the grated garlic in the oil.
4. Serve the calamari with the potatoes.
323. Fish in tomato sauce
Ingredients
4 frozen white fish fillets of your choice
2 cups cherry tomatoes cut in half
2 finely sliced garlic cloves
120 ml light chicken broth
60 ml of dry white wine (or use more chicken stock)
1/2 teaspoon salt
1/4 cup finely chopped fresh basil leaves (to garnish)
Preparation
1. Place the tomatoes, garlic, salt, and pepper in a pan over
medium heat. Cook for 5 minutes or until tomatoes are
soft.
2. Add chicken broth, white wine (if used), frozen fish
fillets, and chopped basil. Cover and simmer 20-25
minutes, until the fish is fully cooked.
3. Finally, sprinkle with an additional handful of chopped
basil and serve on a bed of rice, couscous or quinoa, if
desired.
324. Tuna with a fruity cucumber salad

servings 2
ingredients
2 tuna fillets approx. 130 g each
salt
pepper from the mill
2 tsp olive oil
200 g cucumber
4 tbsp lime juice
4 tbsp chilli chicken sauce
4 tbsp orange juice
4 tbsp spring onion rings
Preparation steps
1. Salt and pepper the tuna fillets. Olive oil in a coated
2. Heat a pan, fry the fish fillets in it for approx. 2 - 3
minutes on each side. Wash the cucumber with the skin
and cut into thin slices or slice.
3. Wash and clean the Chinese cabbage and cut into thin
strips.
4. Mix the cucumber, Chinese cabbage, lime juice, chilli
chicken sauce, orange juice and spring onion rings and
season with salt. Arrange the tuna fillets on the salad and
serve.

Cooking time 10mins
Servings 2
ingredients
2 fish patties
some butter
2 slice (s) of cheese
2 sheets of Güner lettuce
4 tomato slices
2 burger buns
tartare sauce
Ketchup
onion rings
preparation
1. For the quick fish burger, fry the fish patties in the pan -
at the end of the roasting time, melt a slice of cheese on
each of the fish patties.
2. Spread the burger buns with tartar sauce and arrange the
lettuce, tomato slices and onion rings on top.
3. Place a fish loaf (with cheese) on each burger bun (with
tartare / lettuce/tomato / onion sauce) and top with
ketchup.
4. Finish with the burger bun lid.
ingredients
250 g cottage cheese
1/2 bunch of chives
salt
pepper
preparation
1. For the cottage fish spread, wash and finely chop the
chives. Chop up the tuna. Mix the cottage cheese with the
chives, tuna and lemon juice.
2. Season with salt and pepper.
ingredients
Mayonnaise (bought ready-made or homemade)
bunch of basil
preparation
1. This super-fast basil mayonnaise is an excellent
accompaniment to grilled food, fish & chips or
homemade fish fingers.
2. Of course, it only goes that fast if you use ready-made
mayonnaise. If you prefer to make your own, here is a
recipe for homemade mayonnaise.
3. Wash the basil and then shake it dry.
4. Remove the coarse stems. Puree the basil in a blender.

ingredients
Mayonnaise (bought ready-made or homemade)
1 bunch of basil
preparation
1. This super-fast basil mayonnaise is an excellent
accompaniment to grilled food, fish & chips or
homemade fish fingers.
2. Of course, it only goes that fast if you use ready-made
mayonnaise. If you prefer to make your own, here is a
recipe for homemade mayonnaise.
3. Wash the basil and then shake it dry.
4. Remove the coarse stems. Puree the basil in a blender.
ingredients
10 pieces Yuu n ‘Mee Black Tiger organic shrimp
60 g eggplant
60 g baby corn
40 g basil (fresh)
20 g oyster sauce
10 g chilli (green)
2 tbsp soy sauce
20 g onions (green)
preparation
2. Add the prawns and top with basil and serve quickly.
330. Fried scampi
cooking time 10mins

servings 2
calories 68
ingredients
8 pcs. scampi ((8/12) fresh with head and shell)
2 cloves of garlic (peeled on)
2 sprigs of thyme
olive oil
salt
Pepper (mill)
preparation
1. For the classic fried scampi, first, devein the prawns. To
do this, carefully cut into the back with a sharp knife
lengthways to the body.
2. The intestine is black and easy to see. Carefully pull this
out. Heat a heavy pan, add olive oil, garlic and thyme.
3. Fry the scampi in hot oil for 6-8 minutes, depending on
their size. Season with salt and pepper and serve hot.
331. Pasta with salmon

Cooking time 15mins
ingredients
250 g spaghetti
250 ml of water
salt
Spices
Dill
1 cube of herb
150 g fish fillets (smoked salmon)
preparation
1. Spread the pasta in a closed bowl, sprinkle with whipped
cream and water. Season with salt, a little pepper and
finely chopped dill.
332. Smoked trout toast

Cooking time 15mins
Servings 4
ingredients
onion
4 smoked trout fillet
Vegetable oil
1/2 can (s) of mushrooms
150 g peas (frozen, thawed)
4 eggs
4 slice (s) of toast
salt
preparation
1. For the smoked trout toast, first peel and finely chop the
onion. Cut the smoked trout into small pieces or pull
apart.
2. Heat some oil in a pan and sweat the onion in it. Add
mushrooms and peas. Season to taste with salt and
pepper.
3. Whisk the eggs and pour over them.
4. Toast the toast slices and spread the mushroom-pea-egg
mixture on top. Top with the trout.
5. Serve the smoked trout toast.
333. Smoked Salmon Tartare
ingredients
1/4 cucumber
200 g smoked salmon
1/2 bunch of dill
1 teaspoon capers
1 tbsp lemon juice
1 tbsp olive oil
Salt pepper
preparation
1. For the smoked salmon tartar, peel the cucumber, cut in
half lengthways and core.
2. Cut the pulp into very fine cubes.
3. Finely chop the smoked salmon, finely chop the dill and
capers.
4. Mix the cucumber cubes, salmon, dill and capers, stir in
lemon juice and olive oil and season the tartar with salt
and pepper.
334. Dutch herring salad

Cooking time 15mins
Servings 4
ingredients
400 g herrings
400 g Gouda
100 g pearl onions
3 pieces of pickles
250 g sour cream
3 tbsp mayonnaise
salt
pepper
sugar
chives
preparation
1. Debone and dry the herring fillets.
2. Cut the Gouda cheese, herring, pickles and eggs into bite-
sized pieces and stir in a bowl.
3. Whisk the mayonnaise with the sour cream, sugar, pepper
and salt. Finely chop the chives and stir into the sauce.
Finally, mix in the herring, pearl onion and cheese.
335. Wrong salmon spread

Cooking time 10mins
ingredients
250 g curd cheese (lean)
4 teaspoons of milk
2 glasses of salmon substitute (80 g each)
salt
preparation
1. Mix the curd cheese, milk and salmon substitute in a
bowl with a mixer.
2. Season to taste with salt.
3. Finally, whip the whipped cream until stiff and fold in.
Ingredients
10 pieces Yuu n ‘Mee Black Tiger organic shrimp (or
60 g eggplant
60 g baby corn
40 g basil (fresh)
20 g oyster sauce
10 g chilli (green)
2 tbsp soy sauce
20 g onion (green)
preparation
2. Add the prawns and top with the basil and serve quickly.
337. Tuna noodles
ingredients
7 capers
1/2 glass of tomatoes (dried, in oil; alternatively, fresh
tomatoes)
7 olives
1/2 onion
Chili oil
garlic oil
250 g spaghetti
preparation
1. Cut the onion into small cubes. Dice the sun-dried
tomatoes and drain the tuna.
2. Cook the spaghetti according to the instructions on the
packet.
3. Put the chilli and garlic oil in a pan and sauté the onion.
Add tomatoes, capers, olives and tuna. Let it simmer
briefly, add a little pasta water and add lemon juice.
4. Arrange the cooked pasta with the sauce and serve.
338. tuna spread
ingredients
1 can (s) of tuna (in its own juice, drained)
130 g sour cream
1 tbsp mayonnaise
1 tbsp capers
1 dash of lemon juice
salt
preparation
1. For the tuna spread, first drain the capers and chop them
finely.
2. Mix all ingredients well to form a smooth tuna spread.
339. Philadelphia lemon dumplings

cooking time 15mins
servings 4
ingredients
175 g Philadelphia double cream setting natural
20 g flour (handy)
1/2 lemon
1 pc egg
20 g butter (melted)
A bit of salt
1 tbsp white breadcrumbs (fine)
preparation
1. For the Philadelphia lemon dumplings, grate the zest of
half a lemon and then squeeze half a lemon.
2. Mix all ingredients together and cut out dumplings with a
wet tablespoon.
3. Put the dumplings in boiling water and let stand for about
3 minutes.

Cooking time 10mins
Servings 2
ingredients
2 fish patties
some butter
2 sheets of Güner lettuce
4 tomato slices
2 burger buns
tartare sauce
Ketchup
onion rings
preparation
1. For the quick fish burger, fry the fish patties in the pan -
at the end of the roasting time, melt a slice of cheese on
each of the fish patties.
2. Spread the burger buns with tartar sauce and arrange the
lettuce, tomato slices and onion rings on top.
3. Place a fish loaf (with cheese) on each burger bun (with
tartare / lettuce/tomato / onion sauce) and top with
ketchup.
4. Finish with the burger bun lid.
CHAPTER SIX Smoothies and Juices
341. Apple smoothie with ginger
ingredients
1 Apple (approx. 200 g)
2 tbsp lemon juice
10 g ginger
2 handfuls mint
400 g yoghurt
400 ml kefir
1 tbsp sunflower seeds
Preparation steps
1. Wash and quarter the apple, remove the core and add to
the blender with lemon juice. Peel and chop ginger and
add. Wash the mint, shake dry and pluck the leaves. Add
the yoghurt and mix everything thoroughly. Pour in kefir
to the desired consistency.
2. Pour apple smoothie into glasses and serve sprinkled with
a few sunflower seeds.
ingredients
350 g small honeydew melon (0.5 small honeydew
melons)
250 g young tender leaf spinach
1 piece cinnamon stick (approx. 1 cm)
nutmeg
Preparation steps
1. Core the melon with a teaspoon. First cut the melon into
wedges, then cut the flesh from the skin and roughly dice.
2. Clean the spinach and wash it thoroughly in a bowl of
water. Renew the water several times until it remains
clear.
3. Scrape thin strips off the cinnamon stick with a small,
sharp knife.
4. Lightly squeeze the spinach; If you like, put a leaf and a
small stem aside for the garnish. Juice the rest with the
melon in a juicer and place in a glass with ice cubes. Rub
a little nutmeg on top, garnish with cinnamon and
possibly the spinach that was set aside and enjoy
immediately.
343. Green smoothies with yoghurt
ingredients
200 g green asparagus
salt
80 g peas
1 banana
1 tbsp lemon juice
1 little apple
100 g baby spinach
1 handful apple mint (grove mint)
400 g yoghurt
100 ml mineral water or apple juice
1 pinch sugar
2 radish
Preparation steps
1. Peel the asparagus in the lower third and cut off the
woody ends. Cook in boiling salted water with the peas
for about 8 minutes. Then drain, rinse in ice-cold and let
drain. Cut off the asparagus tips about 8 cm long and set
aside for the garnish.
2. Peel the banana and cut into pieces. Mix with the lemon
juice. Peel the apple, cut into small pieces and mix with
the banana. Wash the spinach thoroughly. Rinse off the
mint and pluck off the leaves. Put in the mixer with the
fruit, vegetables and yoghurt and puree finely. If
necessary, add a little more water or juice to the desired
consistency. Add a pinch of sugar and salt to taste.
3. Clean and wash the radishes and cut into thin slices.
Halve the asparagus tips lengthways. Divide the smoothie
into glasses and serve garnished with the radishes and
asparagus.
344. Grape and celery juice with wheatgrass
ingredients
150 g ripe white grapes (preferably organic quality)
100 g celery (1 stick)
150 g wheatgrass
3 dried melon strips
Preparation steps
1. Wash the grapes thoroughly under warm running water,
drain them in a colander and pluck them from the
panicles.
2. Wash and clean the celery, remove threads if necessary
and chop coarsely.
3. Wash the wheatgrass, shake it dry and chop it roughly.
4. Finely dice the dried melon strips.
5. Juice grapes, celery and wheatgrass in a juicer. Pour
grape and celery juice into a glass with ice cubes and
garnish with the melon cubes.
345. Drinks with oranges
Ingredients:
1/3 glass of orange juice (freshly squeezed or direct juice)
Hot water
Small piece of ginger
Orange slice for decoration
Preparation:
1. Peel the ginger and cut it into thin slices.
2. Then pour up to 2/3 in a large beaker with hot water and
stir.
3. Add the orange juice.
4. Decorate with the orange slice
346. Orange and mandarin liqueur
Ingredients:
2 large oranges
2 tangerines
1 small lemon
300 g white sugar candy
1 stick of vanilla
50 ml of orange juice
250 ml double grain
Preparation:
1. Put the sugar candy in a bottle or a screw-top jar.
2. Pour the citrus into small pieces and remove the skin.
3. Pour in the orange juice.
4. Add the vanilla stick.
5. Baste with the double grain and fill up to the top of the
bottle if desired.
6. Close the bottle.
7. Shake daily until the sugar candy has dissolved.
8. After 2 - 3 weeks pour the liqueur through a sieve and
pour it back into the bottle.
347. Pear and lime marmalade
Ingredients
3-4 untreated limes
1 kg ripe pears
500 g jam sugar 2: 1
Preparation:
1. Wash 2 limes and grate dry.
2. Peel the peels thinly with the zest ripper.
3. Then cut all limes in half and squeeze them out. Measure
out 100 ml of lime juice.
4. Wash and peel the pears, remove the core and then
quarter them. Weigh 900 g of pulp.
5. Then puree the pears together with the lime juice.
6. Now put the pear puree together with the lime peels and
the jellied sugar in a saucepan.
7. Bring all ingredients to the boil together.
8. Simmer for 4 minutes, stirring, taking care not to burn
anything.
9. Make a gelation test with a small blob on a cold saucer. If
this becomes solid in a short time, the jam is ready.
10. Remove any foam that may have formed with a trowel,
but you can also simply stir it in.
11. Then pour the hot mass into hot rinsed jars, close and let
stand upside down.
348. Kiwi yogurt ice cream
Ingredients for 6 servings:

360 ml of yogurt
8 kiwi fruits
150 g of sugar
45 ml of lemon juice
30 ml orange liqueur (e.g. Grand Marnier)
Preparation:
1. Peel and roughly cut the kiwi into cubes.
2. Mix the kiwi cubes and sugar and let them steep for 20
minutes.
3. Then puree all ingredients in the blender.
4. Place in the ice maker and allow to freeze according to
the instructions.
349. Christmas cocktail - vegan eggnog
Ingredients
1 cup cashew nuts
1 cup soy or almond milk
2-3 glasses of water
about 5 pieces of dates (more if you like sweeter drinks)
2-3 scoops of brandy or whiskey
1 tablespoon lemon juice (optional, to taste)
1-2 teaspoons cinnamon
½ teaspoons ground anise
½ teaspoons ground ginger
2 pinches nutmeg
pinch of salt
Process
1. Pour dates and cashews with boiling water and leave to
soak for 20 minutes. Transfer the remaining ingredients to
the blender dish and finally add the drained nuts and
dates.
2. Mix thoroughly in a high-speed blender for a few
minutes, until a thick and creamy cocktail without lumps
is formed. If your blender can’t do it, mix the cashews
with water first and strain them with gauze.
3. Season the cocktail with more lemon juice and salt to
taste, and if you prefer sweeter drinks, add 2-3 pieces of
dates. Serve it chilled with a pinch of cinnamon.
ingredients
150 g watercress
1 small onion
½ cucumber
1 tbsp lemon juice
200 ml mineral water
salt
pepper
4 tbsp crushed ice
Preparation step
1. Wash and spin dry watercress; put some sheets aside for
the garnish.
2. Peel the onion and cut it into small cubes. Wash the
cucumber half, halve lengthways and cut the pulp into
very small cubes; Set aside 4 tablespoons of cucumber
cubes.
3. Puree the remaining cucumber cubes with cress, onion
cubes, lemon juice, mineral water and ice in a blender.
4. Season the smoothie with salt and pepper, pour into 2
glasses and sprinkle with cucumber cubes and cress
leaves.
351. Cucumber and orange drink
ingredients
½ cucumber
1 bunch mint
½ lime juice
3 oranges
Preparation steps
1. Wash the cucumber half, halve lengthways, core and dice
finely.
2. Wash mint, shake dry and pluck leaves.
3. Puree the cucumber and mint in a blender.
4. Squeeze half of lime and oranges and mix with the
cucumber puree.
352. Green smoothies with yogurt
ingredients
salt
80 g peas
1 banana
1 tbsp lemon juice
1 little apple
100 g baby spinach
1 handful apple mint (hain mint)
400 g yogurt
1 pinch sugar
2 radishes
Preparation steps
1. Peel the asparagus in the lower third and cut off the
woody ends. Cook in boiling salted water with the peas
for about 8 minutes. Then pour off, quench ice-cold and
let drain. Cut the asparagus tips about 8 cm long and set
aside for the garnish.
2. Peel and cut the banana into pieces. Mix with the lemon
juice. Peel the apple, cut it into small pieces and mix it
with the banana. Wash the spinach thoroughly. Rinse off
the mint and pluck the leaves. Put in the blender together
with the fruit, vegetables and yoghurt and mash finely. If
necessary, add a little water or juice to the desired
consistency. Season with a pinch of sugar and salt.
3. Clean, wash and cut the radishes into thin slices. Halve
the asparagus tips lengthways. Spread the smoothie over
glasses and serve garnished with the radishes and
asparagus.
353. Spinach and kiwi smoothie bowl
ingredients
1 green apple
2 kiwi fruit
300 g bananas (2 bananas)
100 g baby spinach
1 lemon
6 g chia seeds (2 tsp)
20 g desiccated coconut (2 tbsp)
Preparation steps
1. Clean, wash, core and chop the apple. Peel and chop kiwi
fruit and bananas and put half aside. Wash the spinach
and put some leaves aside. Halve the lemon and squeeze
out the juice.
2. Put half of the fruit, spinach and lemon juice in a blender
and puree finely. Divide the smoothie into 4 bowls.
3. Place the remaining pieces of fruit on the smoothie bowls
as a topping. Sprinkle with chia seeds and desiccated
coconut and serve with the remaining spinach leaves.
354. Blackberry and vanilla smoothie
ingredients
500 g blackberry
1 vanilla pod
1 tsp lemon juice
700 ml buttermilk (ice cold)
80 g low-fat quark (4 tbsp)
40 g cashew nuts
80 ml whipped cream
Preparation steps
1. Wash and drain the blackberries.
2. Cut the vanilla pod lengthways, scrape out the pulp and
puree in a blender with blackberries, lemon juice,
buttermilk, quark and cashew nuts.
3. Whip the cream. Pour the smoothie into 4 glasses and
garnish with cream.
355. Carrot Drink with Parsley And Lemon With Garlic
Ingredients
For 2 portions
2 small cloves of garlic
800 g bunch of carrots
1 bunch smooth parsley
½ lemon
1 tsp rapeseed oil
Preparation
1. Peel garlic cloves.
2. Thoroughly wash carrots and cut off the ends.
3. Wash parsley and shake dry. Squeeze lemon half off.
4. Juice garlic and 6 carrots in the juicer.
5. Add parsley and remaining carrots to the juicer and juice.
6. Mix carrot drink with about 2 tablespoons of lemon juice
and the rapeseed oil and enjoy immediately.
356. Spicy tomato-thick milk drink
Ingredients
½ Red chili pepper
3 stems basil
275 g junket
1 tsp olive oil
Salt
Pepper
½ lemon
200 ml tomato juice
Preparation
1. Rinse half chili pepper, dry, remove seeds and finely
chop. Wash the basil, shake dry, peel off the leaves, cover
some with garnish if necessary, finely chop the others.
2. Mix the chili and basil with the thick milk and olive oil,
season with salt and pepper. Fill in 2 glasses and
refrigerate for about 15 minutes.
3. Squeeze out the lemon. Tomato juice with about 1
tablespoon of lemon juice, salt and pepper to taste spicy.
4. Carefully pour the tomato juice into the glasses with the
thick milk, so that 2 layers are formed, egg run over a
spoon back into the glass. Garnish with basil and serve
immediately.
357. Apple Cherry Cocktail With Celery

Ingredients
1 red apple (about 200 g)
2 bars celery (about 100 g each)
200 g sour cherries (pitted, frozen)
Preparation
1. Wash, dry, halve, and dice the apple.
2. Wash the celery stalks, clean them, remove them if
necessary and cut into pieces.
3. Wash the celery green and shake dry.
4. Juice the apple and celery with about 2/3 of the celery
green juice in a juicer.
5. Add chilled cherries to the juice and puree with a hand
blender. Pour into a glass and garnish with the remaining
celery green.
358. Apple Vegetable Juice With Beetroot
Ingredients
3 carrots (à 100 g)
2 apples (à 200 g)
2 tubers rote bete (à 125 g)
½ lemon
1 tl rapeseed oil
Preparation
1. Carrot thoroughly and cut small. Wash apples, quarter
and possibly core.
2. Thoroughly wash the beetroot, peel it with a peeler at will
or roughly chop it with the peel, possibly working with
gloves because of the color.
3. Juice carrots, apples and beets with a mechanical juicer.
4. Squeeze out the lemon and measure 2 tablespoons of
juice. Stir with the rapeseed oil under the apple and
vegetable juice and serve immediately.
359. Strong vegetable juice with ginger
Ingredients
1 cucumber
1 big beetroot
5 bars celery
2 carrots
1 piece of ginger root (about 25 g)
1 tsp argan oil
Preparation
1. Wash the cucumber and quarter it.
2. Wash, clean and quarter beetroot.
3. Wash, clean and remove celery. Wash carrots and cut off
the ends.
4. Wash ginger and cut into pieces.
5. Process vegetables in the juicer, mix with argan oil and
drink immediately.
360. Fast Beetroot Drink with Chives
Ingredients
For 1 portion
1 onion (about 50 g)
1 clove of garlic
150 ml beetroot juice
50 ml carrot juice
3 stalks of chives
Preparation
1. Peel onion and garlic. Cut the onion into pieces and
squeeze over a glass with a garlic press.
2. Press garlic, stir in beetroot and carrot juice well. Add ice
cubes. Wash the chives, shake dry and garnish with the
drink.
361. Paprika Cocktail with orange
Ingredients
1 stalk mint
1 green pepper (about 200 g)
1 yellow pepper (about 200 g)
2 juicy oranges (à 125 g)
Preparation
1. Wash mint, shake dry and peel off the leaves. Halve,
corer, wash and quarter bell peppers.
2. Cut the oranges in half and squeeze them out.
3. Finely chop ice cubes in an ice crusher and pour into a
glass. Juice the pieces of pepper in a juicer and stir in the
glass with the orange juice. Garnish with mint.
362. Red Apple Juice With Red Cabbage
Ingredients
2 Sweet Red Apples
1 Piece Red Cabbage (200 G)
1 Tsp Balsamic Vinegar
Ice Cubes
Preparation
1. Wash, dry and quarter the apples.
2. Clean red cabbage, wash it and chop it roughly. Cut a
small piece for the garnish into narrow strips.
3. Juicing apples and red cabbage in a juicer. Stir in a glass
with balsamic vinegar and ice cubes. Garnish with the red
cabbage strips and enjoy immediately.
363. Spicy Carrot Juice with Curry Foam
Ingredients
½ small lime
1 stalk coriander
½ tl mild curry powder
½ tl hot curry powder
150 ml carrot juice
30 ml milk (1.5%, preferably h-milk)
Preparation
1. Squeeze out half of the lime.
2. Wash cilantro, shake dry, peel off leaves and cut into thin
strips.
3. Mixing mild and spicy curry powder in a small bowl.
4. Put the carrot juice and lime juice with 2/3 of the curry
mixture in a tall container and mix briefly with a hand
blender.
5. Stir the remaining curry mixture with the milk and use a
milk frothier to make a fine-pored, stiff foam. Put the
carrot juice in a tall glass, put the curry foam on it with a
spoon, sprinkle with coriander and enjoy.
364. Cucumber-orange drink
Ingredients
For 4 glasses
½ Cucumber
1 bunch mint
½ lime juice
3 oranges
Preparation
1. Wash the half of the cucumber, halve lengthwise, corer and
dice.
2. Wash mint, shake dry and peel off leaves.
3. Puree the cucumber and mint in a blender.
4. Squeeze lime half and oranges and mix with the cucumber
puree.
365. Cucumber drink with wasabi
Ingredients
For 1 Portion (125 ml)
4 stems dill
1 piece cucumber (100 g)
Sea-salt
1 tsp wasabi
White pepper
50 ml milk (1.5% fat) (cold)
Preparation
1. Wash dill, shake dry, and finely chop. Wash the cucumber and
pat dry.
2. Cut a bite-sized piece from the cucumber and cut it lengthwise
with two closely spaced cuts to 2/3 of the length. Lightly fan
and stick on a wooden skewer.
3. Peel the remaining cucumber, dice and finely puree with dill
and a little salt. Then pass the cucumber mixture through a
sieve lined with a cloth.
4. Mix the collected cucumber liquid with wasabi paste, pepper
and milk, season to taste with salt and pour into a glass. Serve
garnished with the cucumber skewer.
366. Cucumber Smoothie
Ingredients
For 2 portions
1 piece cucumber about 200 g
1 shallot
1 tbsp chopped dill tips
150 g yogurt
70 ml cold milk
Salt
Black pepper
Tabasco
2 splashes Worcester sauce
Mint leaf around garnish
Preparation
1. Wash cucumber, peel and chop. Peel the shallot, chop and add
to the blender with cucumber, dill, yoghurt and milk and finely
puree. Season with salt, pepper, Tabasco and Worcester’s sauce
and mix everything briefly.
2. To serve, pour into two glasses and garnish with mint leaves.
367. Cucumber smoothie with muesli
Ingredients
For 4 portions
For the cereal
150 g oatmeal
100 g hazelnuts
4 tbsp liquid honey
8th strawberries
50 g raspberries
500 g yogurt
For the shake
Cayenne pepper
Preparation
1. Wash the cucumber, cut off the ends, peel and dice. Freeze in
the freezer for about 30 minutes.
2. Rinse the dill, clean it, spin it dry and chop it roughly. Puree
with the cucumber, the yoghurt, a little buttermilk and the
lemon juice in a blender. Add the remaining buttermilk and
puree until the shake is creamy. Season with salt and cayenne
pepper and fill into 4 small bottles at will.
3. For the cereal, mix the oatmeal with the nuts mixed into cups.
Drizzle the honey over it. Wash, clean and cut the strawberries.
Read the raspberries and spread them together with the
strawberries on the cereals. Add the yoghurt and serve with the
shake.
368. Cucumber and Blackberry Smoothie
Ingredients
200 g fresh ripe blackberry
½ cucumber
400 ml apple juice
1 El lemon juice
Sugar to taste
Preparation
1. Wash the blackberries and drain. Peel the cucumber, cut it in
half, corer it, cut it into small cubes and finely puree it with the
blackberries and the apple juice in a blender.
2. Season with lemon juice and sugar and serve well chilled in
glasses.
369. Spicy carrot drink
Ingredients
3 big carrots
2 Brazil nuts
50 ml low-fat milk
100 ml tomato juice
2 splashes tabasco
Salt
Pepper
1 sprig of thyme
Preparation
1. Wash carrots and juice one half. Chop Brazil nuts and stir. Add
milk and tomato juice and stir well.
2. Season with Tabasco, salt and pepper until spicy. Remove
some thyme leaves from the stalk and stir in the juice mixture.
3. Fill the carrot and milk mixture into a tall glass and decorate
with the remaining carrot half and the sprigs of thyme.
370. Green Smoothies With Yogurt
Ingredients
Salt
80 g peas
1 banana
1 tbsp lemon juice
1 little apple
100 g baby spinach
1 handful
Apple mint (hain mint)
400 g yogurt
1 pinch
Sugar
2 radish
Preparation
1. Peel the asparagus in the lower third and cut off woody ends.
Cook in boiling salted water with the peas for about 8 minutes.
Then drain, chill off ice-cold and drain. Cut the asparagus tips
about 8 cm long and set aside for the garnish.
2. Peel the banana and cut into pieces. Mix with the lemon juice.
Peel the apple, cut it to size and mix with the banana. Wash the
spinach thoroughly. Rinse the mint and pluck the leaves. Add
together with the fruit, vegetables and yogurt in the blender
and finely puree. If necessary, add a little water or juice to the
desired consistency. Season with a pinch of sugar and salt.
3. Clean the radishes, wash and cut into thin slices. Halve the
asparagus tips lengthwise. Spread the smoothie on glasses and
serve garnished with the radishes and asparagus.
371. Watermelon Bell Pepper Drink
Preparation: 10 min
Calories: 80 kcal
ingredients
400 g watermelon pulp (seedless)
100 g strawberries
100 g raspberries
1 red pepper
2 stems lemon balm
4 stems mint
2 tbsp lemon juice
Preparation steps
1. Roughly dice the melon pulp. Clean, wash and chop the
berries. Clean, wash, core and cut the bell pepper. Wash herbs
and shake dry.
2. Put melon, berries, paprika, lemon balm and lemon juice
together in a blender and puree finely. Pour watermelon and
bell pepper drink into 4 glasses and decorate with the mint.
Nutritional values
Calories 80 kcal, Protein 2 g, Fat 1 g, Carbohydrates 15 g, Added
sugar 0 g, Dietary fiber 4.2 g
372. Kale and ginger smoothie
Preparation: 10 min
Calories: 52 kcal
ingredients
200 g pineapple pulp
½ lemon
100 g tender kale leaves
1 box cress
300 ml coconut water
Preparation steps
1. Cut the pineapple into pieces. Squeeze the lemon half.
2. Clean, wash and cut the kale. Cut the cress from the bed,
set aside for garnish. Peel the ginger and cut into small
pieces.
3. Put the pineapple, lemon juice, kale, cress and ginger in a
blender. Pour in coconut water and 200–300 ml of water
and puree.
4. Fill the smoothie into glasses and serve with the
remaining cress.
Nutritional values
Calories 52 kcal, Protein 2 g, Fat 1 g, Carbohydrates 10 g,
Added sugar 0 g, Dietary fiber 2.4 g
373. Avocado smoothie with basil
Calories: 135 kcal
ingredients
2 kiwi fruits
1 yellow-peeled apple
200 g honeydew melon pulp
1 avocado
1 green chili pepper
20 g basil (1 handful)
20 g rocket (0.25 bunch)
1 tbsp sprouts (suitable for raw consumption)
Preparation steps
1. The kiwi fruit should be peeled and sliced. The apple
should be washed, quartered, and cored before cutting the
quarters into wedges. Cut the meat from the melon into
small pieces. Cut the avocado into pieces after peeling
and coring it. Cut the chili pepper into rings after washing
it. Rinse and dry the basil and rocket. In a colander, rinse
the sprouts.
2. Put all the prepared ingredients in a blender and puree
them finely. Add about 100 ml of cold water and serve in
4 glasses.
Nutritional values
Protein 2 g, Fat 7 g, Carbohydrates 16 g, Dietary fibre 4.3 g
Calories: 40 kcal
ingredients
150 g watercress
1 small onion
½ cucumber
1 tbsp lemon juice
200 ml mineral water
salt
pepper
4 tbsp crushed ice
Preparation steps
1. Wash watercress and spin dry. Put some leaves to one
side for the garnish.
2. Peel the onion and cut into small cubes. Next, wash the
cucumber halves, cut in half lengthways and cut the pulp
into very small cubes. Set aside 4 tbsp cucumber cubes.
3. Finely puree the remaining cucumber cubes with cress,
onion cubes, lemon juice, mineral water and ice in a
blender.
4. Season the smoothie with salt and pepper, fill into 2
glasses and sprinkle with the set aside cucumber cubes
and cress leaves.
Nutritional values
Calories 40 kcal, Egg white 2 g, Fat 1 g, Carbohydrates 5g,
added sugar 0 g, Fiber 2.4 g
375. Spicy carrot cocktail
Preparation: 10 min
Calories: 52 kcal
ingredients
20 g nasturtium (with flowers; or watercress; 0.5 bunch)
1 clementine
100 ml carrot juice (without sugar)
also: ice cubes
100 ml mineral water (ice cold; carbonated)
Preparation steps
1. Wash nasturtiums and shake dry well. Put 1-2 beautiful
flowers aside, coarsely chop the rest of the cress.
2. Halve the clementine and squeeze out. Mix the juice with
the cress, carrot juice and ice cubes in a blender. Pour into
a glass, pour in mineral water and garnish with capuchin
flowers.
Nutritional values
Calories 52 kcal, protein 2 g, fat 1 g, carbohydrates 8 g, added
sugar 0 g, Fiber 1 g
376. Rocket and celery smoothie
Preparation: 10 min
Calories: 160 kcal
ingredients
½ cucumber
2 poles celery
100 g arugula
1 orange
Preparation steps
1. Wash and clean the cucumber and celery and cut into
large pieces.
2. Wash the rocket and spin dry.
3. Squeeze the orange and finely puree the juice with the
cucumber, celery and rocket in a blender.
Nutritional values
Calories 160 kcal, Egg white 7 g, Fat 2 g, Carbohydrates 25 g,
377. Smoothie with kale
Preparation: 10 min
Calories: 55 kcal
ingredients
100 g kale
1 apple granny smith
½ cucumber
1 handful herbs parsley and chervil
8 ice cubes
1 lime juice
mineral water to fill up
Preparation steps
1. Wash and clean the kale, and remove the hard stalks.
Wash the apple and cucumber. Quarter the apple, cut out
the core and cut into wedges. Cut the ends of the
cucumber and cut into slices. Rinse the herbs, shake dry
and pluck the leaves off. Finely puree the kale with the
herbs, apple, cucumber, ice cubes and lime juice in a
blender.
2. Divide between 4 glasses and serve filled with mineral
water.
Nutritional values
Calories 55 kcal, protein 2 g, fat 1 g, carbohydrates 9 g, added
sugar 0 g, Fibre 2.9 g
378. Green smoothie with apple and celery
Preparation: 5 min
ingredients
1 green apple (granny smith)
1 rod celery
3 peppermints
1 lemon
75 ml apple juice
150 ml filtered water mineralized with magnesium
Preparation steps
1. Squeeze lemon into juice. Cut the apple and the celery
stalk. Put all ingredients in the blender or puree with a
hand blender. Add lemon juice and magnesium water and
you’re done!
379. Hearty green smoothie bowl
Calories: 126 kcal
ingredients
100 g peas (freshly peeled or frozen)
25 g watercress
10 g nasturtiums
100 g baby spinach
10 g herbs (parsley, basil)
2 tbsp olive oil
30 g wheatgrass (powder; 3 tbsp)
2 tsp lemon juice
salt
pepper
nutmeg
40 g dried goji berries (4 tbsp)
Preparation steps
1. Put the peas in boiling water for 5–8 minutes. Then rinse
in cold water and drain.
2. In the meantime, wash watercress, nasturtium, spinach
and herbs, shake dry, put some of the two types of cress
aside for the garnish; coarsely cut the rest.
3. Puree everything with peas, approx. 300 ml vegetable
stock and oil in a blender.
4. Dilute the smoothie with the rest of the broth to the
desired consistency. Stir in wheatgrass powder and season
everything with lemon juice, salt, pepper and a pinch of
freshly grated nutmeg. Divide the smoothie in bowls,
sprinkle with the remaining water cress, nasturtiums and
goji berries.
Nutritional values
380. Passion fruit and celery smoothie
Preparation: 20 min
Calories: 90 kcal
ingredients
½ organic orange
2 passion fruit
1 kiwi
2 poles celery
75 ml pineapple juice
1 tbsp maple syrup
12 ice cubes
Preparation steps
1. Wash half an orange with hot water, pat dry and peel off
the peel in zest.
2. Halve the passion fruit, scrape out the pulp with a spoon
and strain through a sieve to remove the stones. Next,
peel the kiwi and cut into small pieces.
3. Clean and wash celery and shake dry. Cut the upper ends
of the leaf together with approx. 5 cm of the stem and set
aside.
4. Cut the remaining celery stalks into small pieces. Puree
the kiwi and celery pieces with pineapple juice and
passion fruit pulp in a blender and sweeten with maple
syrup.
5. In two glasses, divide the ice cubes and smoothie.
Garnish with orange zest and 1 celery leaf per person.
Nutritional values
Calories 90 kcal, Egg white 2 g, Fat 0 g, Carbohydrates 17 g,
381. Green smoothie with mint
Calories: 71 kcal
ingredients
100 g baby spinach
20 g kale (1 handful)
1 apple
4 stems mint
2 tbsp lime juice
30 g tender oat flakes (2 tbsp)
Preparation steps
1. Clean, wash, and shake spinach and kale before using.
Before cutting the apple into small cubes, it should be
cleaned, washed, and cored. Ginger should be peeled and
cut into small pieces. By washing the mint, shaking it dry,
and plucking the leaves, you can get rid of them.
2. Put 400 ml water, lime juice, 1 ½ tbsp oat flakes, apple,
ginger, spinach, cabbage and half of the mint leaves in a
blender. Puree everything together very finely. Fill the
smoothie into 4 glasses, sprinkle with the remaining oat
flakes and serve with the remaining mint leaves.
Nutritional values
Calories 71 kcal, Fat 1 g, Carbohydrates 13 g, added sugar 0 g,
Fibre 2.5 g
ingredients
melons)
250 g young tender spinach leaves
nutmeg
Preparation steps
clear.
3. Scrape thin strips off the cinnamon stick with a small
sharp knife.
4. Gently squeeze the spinach; If you like, put a leaf and a
small stem aside for the garnish. Juice the rest of the
melon in a juicer and put it in a glass with ice cubes. Rub
immediately.
Nutritional values
Calories 82 kcal, protein 4 g, carbohydrates 15 g
383. cucumber drink with papaya and orange
ingredients
200 g ripe papaya
250 g mini cucumbers
250 g oranges
Preparation steps
1. Peel half papaya, dice the pulp and place in a blender
with the seeds.
2. Wash the cucumber thoroughly, cut 2 thin slices and set
aside. Peel and dice the rest of the cucumber and put it in
the blender as well.
3. Peel the oranges so thick that the white skin is also
removed. Cut two slices from one orange and set aside.
4. Dice the remaining oranges. Put in the blender with ice
cubes and puree everything finely on the highest setting.
Put in a tall glass and garnish with cucumber and orange
slices.
Nutritional values
Preparation: 20 min
Calories: 213 kcal
ingredients
450 g large kiwi fruit (6 large kiwi fruit)
4 limes (2 of which are organic)
350 g pomegranate (1 pomegranate)
ice cubes
Preparation steps
1. Peel the kiwis thinly and roughly dice.
2. Rinse limes with hot and rub dry. Halve the organic fruit
and cut 1 thin slice from each of the 4 halves, set aside.
Halve the rest of the fruit, squeeze out all the limes.
3. Cut out a wedge-shaped piece of the pomegranate at the
base of the calyx. Hold the fruit over a bowl and break it
apart with a little pressure so that the kernels fall into the
bowl. It is best to put on thin rubber or disposable gloves,
as the juice stains strongly.
4. Put the kiwi cubes and lime juice in a tall container and
puree very finely with a hand blender.
5. Crush the ice cubes very finely in the Ice Crusher and
divide between 2 glasses, as well as the lime slices. Pour
the kiwi puree over it. Add half of the pomegranate seeds
and serve immediately.
Nutritional values
Calories 213 kcal, protein 3 g, fat 3 g, carbohydrates 39 g
added sugar 0 g, Fiber 9 g
Preparation: 10 min
Calories: 101 kcal
ingredients
300 g carrots (2 carrots)
2 flat-leaf parsleys
1 pinch cane sugar
½ tsp pumpkin seed oil
ice cubes
Preparation steps
1. Wash and clean the carrots and peel a few wafer-thin
strips from 1 carrot with a potato peeler. Then, cut the rest
and the 2nd carrot into pieces.
2. Wash the parsley well, shake it dry and roughly chop it
with a large knife.
3. Put the carrots with parsley, a pinch of sugar, oil and the
ice cubes in a blender. Mix until foamy, pour into a glass
and garnish with carrot strips. Enjoy immediately.
Nutritional values
Added sugar 0 g, Dietary fibre 10 g
386. Strawberry papaya drink
Preparation: 10 min
Calories: 110 kcal
ingredients
2 stems mint
250 g strawberries
2 kiwi fruits
400 g papaya (1 papaya)
Preparation steps
1. Wash the mint, shake dry, pluck the leaves off and set
aside.
2. Carefully wash the strawberries, drain them on kitchen
paper, clean, roughly chop and place in a tall container.
Purée finely with a hand blender and pour into 2 glasses.
3. Peel, halve and dice the kiwi fruit and place in a tall
container. Puree with a hand blender and carefully pour
onto the strawberry puree with a spoon.
4. Halve the papaya and remove the seeds with a spoon.
Remove the pulp from the skin, roughly chop and also
puree with a hand blender. Carefully pour into glasses,
garnish with mint and serve immediately.
Nutritional values
Fibre 8.5 g
387. Grape smoothie with cranberries
Preparation: 10 min
Calories: 246 kcal
ingredients
150 g cranberries
400 g blue grapes seedless
1 orange
2 tbsp maple syrup
200 ml naturally cloudy apple juice
8 ice cubes
carbonated mineral water to top up
Preparation steps
1. Wash the cranberries and pat dry. Wash and drain grapes.
Halve the orange and squeeze out the juice.
2. Puree everything together with the syrup, apple juice and
ice cubes in a blender.
3. Fill the smoothie into glasses and serve filled with a little
mineral water.
Nutritional values
Added sugar 11 g, Fibre 4.2 g
388. Banana berry smoothie with grapefruit

Preparation: 10 min
Calories: 241 kcal
ingredients
300 g grapefruit (1 grapefruit)
300 g ripe bananas (2 ripe bananas)
500 g red currants
1 tsp barley grass (powder)
Preparation steps
1. Halve the grapefruit, squeeze it and put the juice in a
blender.
2. Peel the bananas, cut the pulp into slices and also put in
the blender.
3. Wash the currants, drain them and set aside 2 beautiful
panicles.
4. Strip the rest of the berries from the panicles and put
them in the blender. Add the barley grass and ice cubes.
Mix everything well, pour into 2 glasses and garnish with
the currant panicles set aside.
Nutritional values
389. Banana and carrot juice with orange
Preparation: 5 min
Calories: 184 kcal
ingredients
150 g oranges
200 g ripe bananas
100 ml carrot juice
ice cubes
Preparation steps
1. Halve the orange, squeeze out and pour the juice into a
tall container.
2. Peel the banana, cut 2–3 slices diagonally, cut the
remaining banana into thick slices, and add orange juice.
3. Add the carrot juice and puree everything with a hand
blender. Put ice cubes in a glass, pour the juice over them
and garnish with banana slices.
Nutritional values
Calories: 82 kcal
ingredients
melons)
250 g young tender spinach leaves
nutmeg
ice cubes
Preparation steps
clear.
3. Scrape thin strips off the cinnamon stick with a small
sharp knife.
4. Gently squeeze the spinach; If you like, put a leaf and a
small stem aside for the garnish. Juice the rest of the
melon in a juicer and put it in a glass with ice cubes. Rub
immediately.
391. Avocado smoothie with yogurt and wasabi
Calories: 172 kcal
ingredients
1 bunch coriander
1 spring onion
2 avocados
1 lime
1 tsp wasabi paste
500 ml kefir
450 g yogurt (0.3% fat)
2 handfuls ice cubes
salt
pepper
Preparation steps
1. Rinse the coriander, shake dry and pluck the leaves off.
Next, clean the spring onions, rinse, drain and cut into
rings.
2. Halve and stone the avocados. Remove the pulp from the
skins with a tablespoon and place in a blender or a tall
vessel with the coriander and spring onion rings.
3. Squeeze the lime. Add 3 tablespoons of juice, wasabi
paste, kefir and yogurt to the avocado.
4. Puree everything in a blender or with a hand blender,
gradually adding the ice cubes. Finally, season the
avocado smoothie with salt and pepper and fill into
glasses.
Nutritional values
Added sugar 0 g, Dietary fibre 1.5 g
Preparation: 20 min
Calories: 213 kcal
ingredients
450 g large kiwi fruit (6 large kiwi fruit)
4 limes (2 of which are organic)
350 g pomegranate (1 pomegranate)
ice cubes
Preparation steps
1. Peel the kiwis thinly and roughly dice.
2. Rinse limes with hot and rub dry. Halve the organic fruit
and cut 1 thin slice from each of the 4 halves, set aside.
Halve the rest of the fruit, squeeze out all the limes.
3. Cut out a wedge-shaped piece of the pomegranate at the
base of the calyx. Hold the fruit over a bowl and break it
apart with a little pressure so that the kernels fall into the
bowl. It is best to put on thin rubber or disposable gloves,
as the juice stains strongly.
4. Put the kiwi cubes and lime juice in a tall container and
puree very finely with a hand blender.
5. Crush the ice cubes very finely in the Ice Crusher and
divide between 2 glasses, as well as the lime slices. Pour
the kiwi puree over it. Add half of the pomegranate seeds
and serve immediately.
Nutritional values
added sugar 0 g, Fibre 9 g
393. Strawberry and soy mix with green pepper
Preparation: 10 min
Calories: 114 kcal
ingredients
250 g strawberries
2 panicles green pepper berries
125 ml soy drink (soy milk)
ice cubes
Preparation steps
1. Carefully wash the strawberries, drain them on kitchen
paper, clean and quarter them. Rinse the pepper with hot
water, pat dry and strip the berries from 1 panicle.
2. Put berries with strawberries and soy drink in a blender.
Add ice cubes and mix everything until foamy. Pour into
a glass and decorate with the rest of the pepper panicle.
Nutritional values
added sugar 0 g, Fibre 6.4 g
394. Apple and avocado smoothie with kiwi

Preparation: 5 min
Calories: 214 kcal
ingredients
½ small lemon
75 g ripe avocado (0.5 ripe avocados)
80 g ripe kiwi (1 ripe kiwi)
50 ml naturally cloudy apple juice
100 ml mineral water (ice cold)
ice cubes
Preparation steps
1. Squeeze the lemon half and pour the juice into a tall
container. Remove the stone from the avocado half.
2. Remove the avocado pulp with a teaspoon and add the
lemon juice to the container right away.
3. Peel the kiwifruit and cut two slices, then set aside. Add
the remaining kiwi, along with the apple juice, to the
avocado. With a hand blender, puree everything and pour
into a large glass filled with ice cubes. Garnish with kiwi
slices and a splash of mineral water.
Nutritional values
Dietary fibre 4.5 g
395. Plum smoothie with cinnamon
Calories: 90 kcal
ingredients
2 prunes
100 ml curdled milk (1.5% fat)
1 tsp cinnamon (more if you like)
100 ml mineral water (ice cold)
liquid sweetener at will
1 small cinnamon stick
ice cubes
Preparation steps
1. Halve, stone and roughly chop the prunes.
2. Mix with soured milk and ground cinnamon in a blender
or hand blender until foamy. Season to taste with
sweetener. Pour into a glass with ice cubes, pour in
mineral water and garnish with the cinnamon stick.
Nutritional values
Calories 90 kcal, protein 4 g, fat 2 g, carbohydrates 13 g added
sugar 0 g, Fibre 2 g
Preparation: 10 min
Calories: 51 kcal
ingredients
1 box garden cress
350 g cucumber
100 ml celery juice
Preparation steps
1. Cut the cress leaves from the bed with kitchen scissors
and put about 1 teaspoon aside. Put the rest in a blender.
2. Clean and peel the cucumber, cut a thick slice and
roughly dice the rest.
3. Puree the cress, cucumber, celery juice and ice cubes very
finely in a blender on the highest setting. Pour into a
glass, garnish with the cress and the cucumber slice.
Nutritional values
Calories 51 kcal, Protein 3 g, Fat 1 g Carbohydrates 6 g Added
sugar 0 g, Fibre 2 g
397. Tomato and soy smoothie with basil
Preparation: 10 min
Calories: 57 kcal
ingredients
160 g tomatoes (2 tomatoes)
4 stems basil
100 ml soy drink (soy milk) (1.2% fat)
salt
pepper
Preparation steps
1. Wash tomatoes, cut out the stems in a wedge shape and
cut tomatoes into eighths.
2. Wash the basil, shake dry, pluck the leaves and set some
aside for garnish. Cut the other leaves into strips.
3. Finely puree the basil strips with tomatoes, soy drink,
salt, pepper and ice cubes in a blender and mix until
foamy. Place in a glass and garnish with the remaining
basil leaves.
Nutritional values
Calories 57 kcal, Protein 3 g, Fat 2 g, Carbohydrates 6 g
398. Tomato and cucumber smoothie

Preparation: 10 min
Calories: 114 kcal
ingredients
250 g cucumber
250 g very small cherry tomatoes
2 stems dill
100 ml kefir
salt
pepper
chili powder
Preparation steps
1. Peel half the cucumber, cut in half lengthways, core with
a teaspoon and dice the pulp.
2. Wash the tomatoes, put 3 pieces on a small wooden
skewer and set aside. Halve the remaining tomatoes.
3. Rinse the dill, shake dry and pluck the flags off.
4. Put the cucumber cubes, tomato halves, 2/3 of the dill and
the kefir in a blender. Add salt, pepper, chili powder and
ice cubes and mix everything on the highest level. Pour
into a glass and garnish with the rest of the dill and the
tomato skewer.
Preparation: 10 min
Calories: 101 kcal
ingredients
300 g carrots (2 carrots)
2 flat-leaf parsleys
1 pinch cane sugar
½ tsp pumpkin seed oil
Preparation steps
1. Wash and clean the carrots and peel a few wafer-thin
strips from 1 carrot with a potato peeler. Then, cut the rest
and the 2nd carrot into pieces.
2. Wash the parsley well, shake it dry and roughly chop it
with a large knife.
3. Put the carrots with parsley, a pinch of sugar, oil and the
ice cubes in a blender. Mix until foamy, pour into a glass
and garnish with carrot strips. Enjoy immediately.
Nutritional values
Dietary fibre 10 g
400. Pear and carrot smoothie
Preparation: 10 min
Calories: 60 kcal
ingredients
1 Pear
1 Carrot
150 ml water
preparation
1. With the pear, peel the vegetables and cut them into large
pieces.
2. Put in the blender. Pour in water and puree.
Nutritional values
401. Broccoli Smoothie with Pineapple
Ingredient
200 g broccoli
2 stalks of celery
1 banana, peeled
150 g pineapple, frozen
200 ml coconut water, unsweetened
Preparation:
1. Cut the broccoli florets into small pieces after washing
them in cold water.
2. Cut off the light part with the small roots from the celery
and wash the stems and leaves thoroughly. Then cut the
stems into pieces, but first peel off the hard fibres. The
best way to do this is to use a potato peeler.
3. Put the coconut water, celery and broccoli in the blender
and mix until the smoothie is homogeneous.
4. Then add the peeled banana and frozen pineapple pieces.
Continue mixing until the smoothie has the right
consistency to drink.
402. Green Snickers Smoothie
ingredient
2 bananas, peeled
4 handfuls (200 g) spinach
4 tbsp peanut butter, with peanut pieces
40 g hazelnuts, not roasted and unsalted
400 ml soy milk, unsweetened
1 tbsp cocoa powder, raw
Preparation:
1. Put the soy milk, spinach and bananas together in the
blender and mix everything finely.
2. Now put the peanut butter, hazelnuts and cocoa in the
blender and mix briefly at the highest level. This
smoothie is tastiest when there are still bits left in it.
Variation tips:
1. Pour the smoothie into two glasses. Sprinkle some cocoa
nibs on the smoothie.
2. Would you rather not want soy? Then you can replace the
soy milk with another plant-based milk, such as oat milk,
rice milk or almond milk.
403. Creamy fig with avocado
Ingredient
4 Medjool dates
160 g figs, fresh
2 handfuls (100 g) baby spinach
1 avocado
400 ml almond milk, unsweetened
Preparation:
1. Remove the dates’ seeds, and peel and core the avocado.
2. If the baby spinach hasn’t already been washed, do so
now. In a blender, combine the spinach and almond milk.
Mix until the structure is smooth.
3. Wash the figs with water and use a knife to remove any
hard spots.
4. In a blender, combine the remaining ingredients and
blend until a pleasant, drinkable structure is achieved.
404. Smoothie with oatmeal and cocoa
Ingredient
300 ml of water
2 handfuls (100 g) spinach
1 banana
4 Medjool dates
4 tbsp oatmeal
2 tbsp cocoa nibs
2 tbsp hemp seeds
2 tbsp desiccated coconut
Preparation:
1. If you haven’t already, wash the spinach, and put it in the
blender with the water. Mix until you have a smooth
consistency.
2. Add the oatmeal and continue mixing.
3. Peel the banana and remove the seeds from the dates. Put
both in the blender and continue mixing until the
smoothie is smooth and drinkable.
4. Pour the smoothie into two glasses. Sprinkle the cocoa
nibs, desiccated coconut and the hemp seeds on top.
Variation tip:
1. You can also choose a plant-based milk. For example,
unsweetened almond milk and rice milk give the
smoothie a sweeter taste.
2. You can also try a variant with the seeds: e.g., chia seeds
or flax seeds instead of hemp seeds.
405. spinach Island with Mango and Ginger
Ingredient
2 handfuls (200 g) fresh spinach
150 g mango pieces, frozen
1 teaspoon ginger
1 tbsp mint
50 ml coconut milk, unsweetened
Preparation:
1. Grate the ginger and possibly chop the fresh spinach into
smaller pieces.
2. Put the spinach, mango pieces and ginger in the blender.
3. Add a tablespoon of mint.
4. Then pour the coconut milk and coconut water over it.
5. Mix everything to a smooth mass and serve the smoothie
in two glasses.
Variation tips:
1. The frozen mango pieces serve as ‘ice cubes’ in this
recipe. Don’t have time to freeze a fresh mango? Then cut
them into pieces and use ice cubes for cooling.
2. Instead of coconut water, you can also use normal tap
water.
406. Shot of energy with carrot and ginger
Ingredient
250 g carrots
1/2 cucumber
250 g strawberries, fresh
2-3 oranges
2 cm ginger
Preparation:
1. Wash the carrots and cucumber with water.
2. Cut the ends off the carrots and cut the carrots into large
pieces. Do the same with the cucumber. You don’t need to
peel the cucumber.
3. Peel the oranges and put the wedges one at a time in the
blender. Top up with the carrots and cucumber and then
blend until smooth.
4. Peel the ginger and cut into small pieces.
5. Wash the strawberries and remove the flowers. Then put
the whole strawberries and ginger in the blender.
Continue mixing the smoothie until it is liquid and easy to
drink.
Variation tip:
1. Frozen strawberries can also be used to save time. With
them, the smoothie tastes even fresher (because of the
cold).
2. If you find the taste of the cucumber too intense, you can
peel the cucumber first.
407. papaya paradise
Ingredient:
1 papaya
1 banana
1 large handful (100 g) baby spinach
1 lime
5 ice cubes
Preparation:
1. Remove the seeds and peel of the papaya.
2. Peel the banana and cut it once.
3. Put the papaya and banana in the blender and add a large
handful of spinach.
4. Cut the lime and squeeze both halves over the mixer.
5. Add 100 ml coconut water and place 5 ice cubes on top of
the ingredients.
6. Now mix everything well until you have a smooth
smoothie.
Variation tips:
1. For a slightly sourer variant, you can also use a lemon
instead of lime.
2. If the smoothie isn’t runny enough, you can add a little
more coconut water or just use tap water.
408. sweet cucumber surprise
Ingredient:
6 carrots
1 cucumber
50 g pineapple, cut into pieces
3 sprigs of coriander
150 ml of water
Preparation:
1. First fill the water in the mixer.
2. Clean and cut the carrots into pieces and then add to the
water in the blender.
3. Also wash the cucumber well and cut into smaller pieces
that fit in the blender. Put these in the blender as well.
4. Then add the pineapple pieces.
5. Use only the leaves and the top part of the stem of the
coriander. Finely chop everything and put in the blender.
6. Mix the whole thing for about 2 minutes and then serve in
two glasses.
Variation tips:
1. Spinach is also a delicious addition to this smoothie. Then
leave out the carrots so that the number of ingredients
remains 5. That way, the smoothie stays nice and simple
2. If the smoothie gets too watery because of the cucumber,
you can simply use a little less water.
Nutritional values
Calories 198 kcal, protein 12 g, fat 12 g, carbohydrates 10 g,
Fibre 5.7 g
409. Cucumber and mint drink
ingredients
1 cucumber
some mint
2 garlic cloves
250 g sour cream
1 tbsp lemon juice
1 tbsp radish sprout
salt
black pepper
cayenne pepper
slice of cucumber for garnish
Preparation steps
1. Peel the cucumber thinly and scrape out the stones with a
sharp spoon. Cut the cucumber pulp into large pieces
2. Wash the mint and pat dry. Put some leaves aside for
decoration. Put the remaining leaves together with the
cucumber pieces in a mixing bowl. Peel and squeeze the
garlic cloves.
3. Add the sour cream and vegetable stock and puree
everything with the hand blender. Season savoury with
salt, pepper, cayenne pepper and lemon juice.
4. Divide the cucumber and mint drink between four
glasses. Wash and drain the radish sprouts. Garnish the
drink with the set aside mint leaves, radish sprouts and
cucumber pieces.
410. Fresh Grapefruit
ingredients
1 handful lamb’s lettuce
½ fret parsley
1 grapefruit
2 poles celery with green
½ lemon (juice)
Preparation steps
1. Put all ingredients in the blender and stir for about a
minute. Fill into glasses or bottles and consume
immediately.
Nutritional values
411. Anti-Cravings
ingredients
1 handful of leaf spinach or another leaf salad
¼ cucumber
1 pear
½ banana
1 pinch of cinnamon
150 ml of water
Preparation steps
1. Put all ingredients in the blender and stir for about a
minute. Fill into glasses or bottles and consume
immediately.
Nutritional values
Calories 84 kcal, Protein 2 g, Carbohydrates 18 g, Fibre 3.8 g
Preparation: 10 min
Calories: 51 kcal
ingredients
1 box garden cress
350 g cucumber
100 ml celery juice
ice cubes
Preparation steps
1. Cut the cress leaves from the bed with kitchen scissors
and put about 1 teaspoon aside. Put the rest in a blender.
2. Clean and peel the cucumber, cut a thick slice and
roughly dice the rest.
3. Puree the cress, cucumber, celery juice and ice cubes very
finely in a blender on the highest setting. Pour into a
glass, garnish with the cress and the cucumber slice.
Nutritional values
Added sugar 0 g, Dietary fibre 4.2 g
413. Kiwi buttermilk smoothie

Preparation: 35 min
Calories: 102 kcal
ingredients
3 kiwi fruits
150 ml buttermilk
1 tbsp maple syrup
Preparation steps
1. Peel the kiwi, cut into small pieces, place on a flat bowl
and place in the freezer for about 30 minutes, then puree
with buttermilk and sweeten with maple syrup.
2. Fill into glasses and serve.
Nutritional values
Calories 102 kcal, protein 4 g, fat 1 g, carbohydrates 17 g,
added sugar 3 g, Fibre 4.4 g
414. Cucumber, apple and banana shake
Preparation: 20 min
Calories: 175 kcal
ingredients
1 lemon
1 banana
4 tart apples (e.g., granny smith)
1 bunch parsley
½ cucumber
mineral water to fill up
10 dice ice cubes
Preparation steps
1. Halve the lemon and squeeze out the juice. Peel and dice
the banana. Clean, wash and quarter the apples, remove
the core and dice the flesh. Mix the apples with the
banana cubes and lemon juice.
2. Wash the parsley, shake dry and chop. Clean and peel the
cucumber, halve lengthways, core and cut into bite-sized
pieces. Place 3 pieces of cucumber on 4 wooden skewers.
3. Finely puree the remaining cucumber pieces with the
fruit, parsley and ice in a blender. Divide between 4
glasses, fill up with mineral water to the desired
consistency and garnish with 1 cucumber skewer.
CHAPTER SEVEN Side Dish
415. Spinach Stuffed Mushrooms
cooking 50 min
servings 4
Ingredient
16 oz white whole mushrooms or “cremini.”
3 crushed garlic cloves
¼ cup onion, minced
¼ cup white wine or vegetable stock
3 tablespoon low sodium soy sauce or tamari
3 cups sweet spinach
¼ cup white beans
2 tablespoons nutritional yeast
¼ red pepper, minced
Preparation
2. Remove the stems from the mushrooms, leave the tops
intact and chop the stems.
3. Sauté the onion, garlic, and mushroom stalks in a pan.
4. Add the wine and the soy sauce or tamari, continue
cooking for 2-3 minutes, or until the vegetables soften a
little.
5. Add the tender spinach and sauté for a minute.
6. move the vegetable mixture to a food processor.
7. Add beans and nutritional yeast and mix to combine.
8. Transfer to a bowl and mix the chopped red pepper.
9. Place the mushroom tops with the top side down in a
baking dish.
10. Fill each mushroom top with the mixture.
11. Bake for 20-25 minutes.
12. Remove from oven and serve hot
Nutritional values per serving
Calories 271 kcal, carbohydrates 21 g, fat 2 g, protein 6 g
416. Crispy Cauliflower Chips
cooking in 55 min
servings 4
Ingredient
A head of cauliflower, cut into florets
½ teaspoon garlic powder
½ teaspoon of seasoning for poultry or seasoning without
salt (optional)
¾ cup of aquafaba
1 cup gluten-free bread crumbs
Preparation
2. Put the cauliflower in a container and season with the
garlic powder and the seasoning for birds (or without
salt). Be sure to cover the cauliflower evenly.
3. Soak the cauliflower, a foil at once, in the aquafaba, and
shake off the excess.
4. Cover with breadcrumbs and shake off excess.
5. Repeat with all cauliflower florets.
6. put the florets on a baking sheet lined with baking paper.
7. Bake for 15 minutes.
8. Turn the florets over to bake evenly.
9. Bake for another 15 minutes.
Nutritional value
417. Baked potatoes without oil
cooking 50 min
servings 4
Ingredient
4 medium yellow potatoes
sea salt and pepper to taste
Preparation
Preheat the oven to 400 degrees F (218 degrees C).
Cut the potatoes into sticks similar to “fries” of
approximately ½ ”- ¾” thick.
Put the potatoes in a deep pot, cover with water, and boil
for 5 minutes.
Drain well and pour it into a deep container.
Add the spices and cover the potatoes well with the
seasoning.
Put the potatoes on a baking sheet covered with a silicone
foil or baking paper.
Bake for 35-40 minutes or until cooked and crispy. Enjoy
your meal!
Nutritional values
220 kcal calories, carbohydrates 15 g, 11 g fat, protein 5 g
418. Red cranberry and kale pilaf
Ingredient
1 cup of brown rice
1 ¾ cups vegetable stock
1 small yellow onion, diced
12 ounces (340 grams) of kale (approximately 5 cups)
3 or 4 cloves garlic, minced
½ teaspoon red pepper flakes
½ cup dried cranberries
¼ cup chopped cashews or other nuts (optional)
Preparation
1. In a medium-sized pot or rice cooker, cook the rice in the
broth according to package directions.
2. Sauté the onion for five minutes, or until it is transparent.
3. Add the kale (without stems and thickly chopped leaves)
and cook for another five minutes, or until the kale is soft.
4. Add the garlic in flakes and red pepper and cook
everything for another minute.
5. Add the cooked rice and continue sautéing for three
minutes, or until the rice has completely warmed.
6. Remove the pan from the heat.
7. Add red cranberries and optional nuts, stir well.
Nutritional values
419. Sweet potato tropical casserole

cooking in 40 min
servings 4
Ingredient
4 cups diced sweet potatoes
1 cup diced mango
1 cup diced pineapple
½ teaspoon unsalted garlic and herb seasoning
½ cup pineapple and coconut juice
Process
Preheat oven to 350 degrees F.
Combine all ingredients in an 8 x 11 (2 qt) baking sheet.
Bake covered for 25 minutes.
Bake uncovered for 5 minutes and serve.
Nutritional values
Calories 154 kcal, Fat 9 g, Carbohydrates 12 g, Fibre 6.9 g
420. Traditional stuffing
Cooking time 30 min

servings 4
Ingredient
½ cup vegetable broth
1 spoon low sodium soy sauce or tamari
4 cups gluten-free or whole-wheat bread cubes
½ cup chopped onion
1 cup chopped celery
1 tablespoon nutritional yeast
½ teaspoon bird seasoning
½ teaspoon dried parsley
Preparation
1. Preheat the oven to 350 F.
2. In a small bowl, mix the soil flax seeds with the water
and set aside for 10 minutes.
3. In a big bowl, combine every dry ingredient.
4. Cut and place the apples in thin slices in a container.
5. Add the pumpkin puree, vanilla extract, water-based
flaxseed, and apple date paste and blend well.
6. Combine the dry ingredients and blend well with the
apples. If the mixture tends to be too dry, add water.
7. In an appropriate baking dish, put the mixture and bake
for 30-35 minutes.
421. Quinoa Pilaf Stuffing
cooking in 35 min
servings 4
Ingredient
½ teaspoon sage
1 teaspoon thyme
1 teaspoon rosemary
½ cup wild rice
1 ½ cups quinoa
1 cup brown rice or rice mix
½ cup freshly squeezed orange juice
2 ½ cups of vegetable stock
½ sea salt
1 cup grated carrots
1 cup pomegranate seeds (optional)
1 cup gooseberries (optional)
Process
Heat a pot over medium heat.
Add the spices to the pot and sauté for 30 seconds.
Add wild rice, quinoa, and brown rice and stir for 1
minute.
Add orange juice, vegetable broth, and sea salt, and stir
well.
Bring to a boil, cover and reduce heat to medium-low and
cook for 45 minutes.
Remove from heat, add carrots and fruit, and serve.
Nutritional value
422. Mashed sweet potato with cauliflower
Cooking time Less than 5 min

servings 2
Ingredient
1 head of cauliflower, without the core and cut into pieces
2 large sweet potatoes, peeled and cut into pieces of 1
inch (2.5 centimetres)
½ cup unsweetened vegetable milk
Salt and pepper to taste
Process
1. Steam the cauliflower and sweet potato in approximately
1-2 inches (2.5 - 5 centimetres) of water until soft.
Alternatively, you can roast them on parchment paper in
the oven at 400 ° F (204 ° C) for 20 to 30 minutes.
2. Add the soft vegetables to your food processor and
process everything for one minute to dissolve the
ingredients, or you can crush them by hand. Add the
vegetable milk, garlic powder, salt, and pepper and
continue processing until smooth.
Nutritional values
Calories 1,338 kcal, protein 96 g, fat 106 g, carbohydrates 3 g,
added sugar 2 g.
423. Brussels sprouts caramelized with blueberries.
cooking in 40 min
servings 4
Ingredient
8 chopped dates
½ cup of water
3 cups fresh Brussels sprouts, cut in half
1 cup fresh blueberries
1 tablespoon miso paste
1 cup low-sodium vegetable broth or water
1 organic red onion, chopped
1 tablespoon soy sauce
¼ cup of nuts such as almonds, Brazil nuts, several
mixed, etc. (optional) Pepper to taste
Process
1. In a food processor, mix dates with ½ cup of water until a
creamy texture is obtained. Set it aside for a moment.
2. In a saucepan over medium-high heat sauté the Brussels
sprouts along with the onion, miso, blueberries and ½ cup
of broth or water. Cook covered for 10 minutes or until
lightly brown.
3. Stir frequently and add the rest of the additional liquid as
necessary to prevent burning.
4. Cook the sprouts until the edges caramelize them.
5. Add the soy sauce, ground pepper, and date paste. Mix
and match well.
6. Serve and garnish with nuts.
424. Red potatoes with green vegetables
Ingredient
4 red potatoes
1 bunch of seasonal green vegetables (kale, Swiss chard,
kale, etc.)
1 onion cut into thin slices
½ teaspoon of paprika
2 teaspoons reduced-sodium soy sauce (use wheat-free
soy sauce if you are gluten sensitive)
Water or low sodium vegetable broth to sauté
Process
1. Wash the potatoes and cut them into 1/2-inch (1 cm)
cubes or pieces. Steam them with boiling water just until
they are tender (around 15 minutes) when you perfume
them with a fork. Rinse them with cold water, then drain
and set aside.
2. Rinse the green vegetables and then remove the thick
stems. Chop off or tear the leaves into small pieces.
3. Heat the water or broth in a large skillet and add the
onion and garlic. Skip them until they are tender.
4. Add the cooked potatoes, pepper, and paprika. Use a
spatula to rotate the mixture and mix all the ingredients
gently.
5. Spread the green vegetables on top of the potato mixture.
Spray them with soy sauce. Cover and cook, stirring
occasionally, until tender.
Nutritional values Calories 244 kcal, protein 38 g, fat 7 g
carbohydrates 7 g, added sugar 3 g
425. Hot Beans
Cooking time 60 min

servings 2
Ingredient
1-pound green beans
8 cloves garlic finely chopped
2 tablespoons vinegar
2 tablespoons reduced-sodium soy sauce (use wheat-free
soy sauce if you are gluten sensitive)
¼ teaspoon red pepper flakes
Process
Rinse the beans, cut the ends, and break them into 1-inch
(3 cm) pieces.
Steam with boiling water until tender, 7 to 10 minutes.
Heat the water or broth in a pan and sauté the garlic until
it is tender. Add the vinegar, soy sauce, and red pepper
flakes and then add the steamed beans.
Cook for 1 minute and then transfer them to a serving
plate.
Nutritional values
Calories 293 kcal, Carbohydrates 20 g, Fat 18 g, Protein 10 g
426. Broccoli with mustard sauce
Ingredient
1 bunch broccoli
¼ cup vinegar
1 teaspoon ground mustard with stone or Dijon mustard
1 clove of minced or ground garlic
Process
1. Break broccoli into bite-sized corsages. Peel the woody
stem and slice the softer stem into thin slices of ½ inch (1
cm).
2. Steam until soft, about 5 minutes. Meanwhile, beat the
dressing ingredients in a serving bowl.
3. Add the broccoli to the steam and mix.
Nutritional values
added sugar 0 g, Fibre 0 g
427. Toasted Cobs
cooking in 40 min
Ingredient
1 to 2 ears per person, keeping the leaves
Salt to taste (optional)
Lemon slices
chili powder
Process
Soak the cob (keeping the leaves) in water for 20 minutes
or more.
Place the cob on the grill in a single layer at medium to
low temperature for 8 to 12 minutes.
The leaves will be charred while the corn is steamed
inside them. Lower or start them before serving.
Serve with salt (optional), lemon slices, and chili powder
to season.
428. Steamed green vegetables

Servings: 4
Ingredient
1 large bunch of green vegetables: chard, kale, brown
mustard, etc.
½ teaspoon umeboshi vinegar or vinegar of your choice
Process
Cut or tear green vegetables into large bite-sized pieces.
Let the water boil before adding the vegetables, to ensure
rapid and complete vaporization.
Let it evaporate for 5 minutes and add vinegar, mix and
serve.
Nutritional values
Calories 150 kcal, Protein 45 g, Fat 20g Carbohydrates 10 g,
Dietary fibre 0 g
429. Garlic Spinach
Ingredient
1 large bunch of fresh spinach
3 cloves of garlic
1 teaspoon vinegar
Process
1. Wash the spinach.
2. Peel and chop the garlic.
3. Sauté the garlic in water or vegetable broth over medium
heat until it softens.
4. Add the spinach to the hot pan. Use the tongs to turn the
spinach until all are barely withered.
5. Sprinkle with vinegar and black pepper and serve.
Nutritional values
Calories 1,338 kcal, protein 96 g, fat 106 g, carbohydrates 3 g,
added sugar 2 g.
Ingredient
2 to 3 yams or sweet potatoes (red yams make a very
colorful dish)
2 to 3 apples
1 tablespoon of jam or spreadable fruit (100% fruit, no
added sugar, peach, orange or pineapple)
½ cup of orange juice
Process
2. Peel and thinly slice sweet potatoes and apples.
3. Combine spreadable fruit and orange juice.
4. Place sweet potatoes and apples on a baking sheet.
5. Pour the orange mixture over the sweet potatoes and
apples and cover with a lid or aluminium.
6. Bake for 45 minutes at 350 ° F (177 ° C).
7. Sweet potatoes will be ready when they are easily pierced
with a fork.
Nutritional values
cooking in 43 min
servings 4
Ingredient
8 medium red potatoes
10 to 12 cloves of fresh garlic
1 to 2 cups of potato water
1 cup non-dairy milk without sugar
Salt or pepper to taste (optional)
Process
1. Cut the potatoes into eighths (leave the peels).
2. Cover with water and let them boil over medium heat
until soft, about 15 minutes.
3. Peel, crush and chop the garlic cloves.
4. Sauté the garlic in a small saucepan with water or
vegetable broth until it softens. Set it aside.
5. Drain cooked potatoes over a bowl to collect your water.
6. Using a manual crusher or electric mixer, crush the
potatoes. Add a cup of the water from the potatoes and
add the salt, pepper, and sauteed garlic.
7. Add more water from the potatoes or milk, as necessary,
to obtain a creamy consistency.
8. Serve the mash immediately or keep it in the hot oven
covered until ready to eat.
Nutritional values
Calories 930 kcal, Protein 83 g, Fat 64 g, Carbohydrates 5g.
432 Stuffed baked potatoes

Ingredient
2 Russet or Yukon potatoes (yellow potatoes), each
approximately 8 ounces (227 g)
1/3 cup milk without milk, simple, without sweetener
4 tablespoons hummus, oil-free
1 cup cooked and chopped vegetables (onions, broccoli,
cauliflower, etc.)
½ teaspoon kosher salt (optional)
Process
1. Preheat the oven to 300-375 ° F (190 ° C). Prepare the
potatoes for baking by washing them well and inserting a
fork or knife several times so that the smoke escapes
during the baking process.
2. Bake for about an hour, or until tender when inserting a
fork. Remove them from the oven and allow them to rest
until they cool enough to touch them. Cut the potatoes
lengthwise.
3. Remove the inside of the potatoes with a spoon and place
them in a bowl and be careful not to break the peels.
Leave a small edge of the potato intact for support.
4. Leave the prepared potato peels on a baking sheet.
5. Mix the inside of the potatoes in a bowl, along with the
remaining ingredients, and combine them completely.
Pour the mixture back to the potato peels evenly until
each half is round and almost overflowing. Place them
back in the oven and bake until hot, about 15 minutes.
Remove from oven and serve immediately.
Nutritional values
Added sugar 7 g
433. Curry rice

servings 4
Ingredient
1 chopped onion
5 or 6 cups cooked brown rice
2 teaspoons curry powder
1 package of 16 ounces (454 g) of frozen peas and
carrots, steamed and drained
Salt (optional) and pepper to taste
¼ cup raisins, ground
¼ cup raw, filleted and toasted almonds
Process
1. Sauté the sliced onion in a non-stick skillet dry until
golden brown. Add a little water if necessary to prevent
the onion from sticking to the pan.
2. Add cooked brown rice, curry powder, steamed peas and
carrots to the golden onion. Combine them well.
3. Season generously with salt (optional) and pepper. Mix
the curry rice combination with raisins and almonds and
serve immediately.
Nutritional values
Calories 293 kcal, Carbohydrates 20 g, Fat 18 g, Protein 10 g

servings 2
Ingredient
3 pounds of potatoes, a mixture of red and yellow (
Yukon Gold )
½ handful of parsley
¼ cup nutritional yeast
2 cups of natural almond milk
½ tablespoon onion powder
1 teaspoon granulated garlic
Process
1. Wash and cut the potatoes into large pieces, about the
same size. Put them in a large pot, cover with water, and
let them boil until tender for 7 to 10 minutes. Meanwhile,
wash and cut the parsley.
2. Check the potatoes with a knife; It should slide between
them when they are ready. Drain them. Enjoy the facial
steam.
3. Place the potatoes again in the hot pot. Let them steam, so
they release some of the liquid. Add the remaining
ingredients: parsley, almond milk, nutritional yeast, salt,
pepper, onion powder, granulated garlic. Use a potato
press to crush everything together. Try the mash to adjust
the seasoning.
Nutritional values
Calories 592 kcal, Protein 118 g Fat 12 g, Carbohydrates 1 g.
Ingredient
¾ cup wild rice pilaf mix
1 small carrot
2 celery stalks
1 bay leaf
½ teaspoon dried thyme
1 ½ cups of vegetable stock or water
Process
1. Peel the carrot and cut the celery. Cut them into small
cube-shaped pieces, the size of a bite.
2. Rinse the rice in water to remove any dirt. Combine rice,
carrot, celery, bay leaf, thyme, and vegetable broth in a
small pot. Cover it and let it boil. Reduce to a simmer.
Cook for about 20 to 25 minutes, until the rice is tender.
3. Remove the lid, stir the rice, and let it stand for a few
minutes.
Nutritional values
Calories 74 kcal, Protein 0 g, Fat 5 g Carbohydrates 6 g,
Cooking 30mins
servings 4
Ingredient
½ cup diced onion
⅛ teaspoon red pepper flakes (optional)
4 tablespoons vegetable stock, divided
4 cups chopped cabbage
2 tomatoes, diced
2 tablespoons natural peanut butter mixed with 1/4 cup
vegetable stock
½ teaspoon lemon juice
Salt to taste
½ cup ground peanuts
Ripe bananas
Process
1. In a medium saucepan, sauté the onions, garlic and red
pepper in flakes (if you use it) in two tablespoons of
vegetable stock over medium-high heat for 3 to 5
minutes, until the onions are browned.
2. Add the remaining 2 tablespoons of vegetable stock,
cabbage, and tomatoes. Cover and cook over medium
heat for 3 to 5 minutes.
3. Add the peanut butter mixture and lemon juice. Cook for
2 to 3 minutes.
4. Season with salt and add ground peanuts.
5. Serve the cabbage with peanuts over the Ripe Bananas.
Nutritional values Calories 1,338 kcal, protein 96 g, fat 106
g, carbohydrates 3 g.
Ingredient
Sauteed
2 sweet potatoes, peeled and diced (4 cups)
2 tablespoons vegetable stock
¼ cup diced onions
1 bunch kale, chopped (6 to 7 cups)
Lemon And Mostaza Sauce
¼ cup lemon juice
¼ cup low sodium soy sauce
1 tablespoon of Dijon mustard
1 teaspoon dried dill
1 teaspoon corn-starch mixed with 2 tablespoons water
Process
1. Place the potatoes in a saucepan and cover with water.
Cook over medium-high heat, soft, but not hot, until the
potatoes. Drain it.
2. In a medium skillet, mix the vegetable stock, onion, and
kale. Cover and cook for 3 to 5 minutes over medium-
high heat until the kale softens.
3. In the oven, add the potatoes.
4. In a casserole, add all the sauce ingredients and cook over
medium-high heat until the mixture thickens.
5. Attach 6 tablespoons of sauce and whisk gently. Cook 2
to 3 minutes, if necessary, adding up to 2 more
tablespoons of sauce.
6. Serve warm.
Nutritional values
Calories 338 kcal, protein 96 g, fat 56 g, carbohydrates 3 g.
Cooking In 50 Min
Servings 4
Ingredient
5 cups quinoa
10 cups of water
2 bunches of red radishes
1 large bunch of mint leaves, finely chopped (about ½
cup)
6 lemons, squeezed (about 1 cup)
1 teaspoon of sea salt
3 tablespoons umeboshi plum vinegar
6 tablespoons raw pine nuts
6 medium cucumber cucumbers, peeled and diced
1 ½ cluster of fresh, finely chopped parsley
(approximately 3 cups packed loose)
Process
Rinse and strain the quinoa. Add water Heat until it boils,
reduces heat to low, cover, and cooks for 20 to 25
minutes. Let it cool.
Prepare the radishes. Cut them finely in cubes, quickly
hide them in boiling water and let them cool.
Mix the mint, lemon juice, salt, and vinegar. Add this
mixture to quinoa.
Toast the pine nuts in a small skillet over low heat for a
few minutes, stirring frequently.
Add the boiled radishes, cucumbers, pine nuts, and
parsley.
Nutritional values
Calories 338 kcal, protein 56 g, fat 67 g, carbohydrates 10g

Cooking time 30 min
Servings 1
Ingredient
1 large purple carrot, grated (about a cup)
2 medium tomatoes, diced (approximately one cup)
1 large yellow apple, peeled and diced
1 large handful of fresh cilantros, chopped
1 green jalapeno pepper, chopped
1 teaspoon grated ginger
3 tablespoons hemp seed
Process
1. Mix all the ingredients several times, until the flavours
have combined.
Nutritional values
Calories 299kcal, Protein 48 g, Fat 10 g Carbohydrates 5 g.
440. Garlic Spinach
What you will need

1 large bunch of fresh spinach
3 cloves of garlic
1 teaspoon vinegar
Process
Wash the spinach.
Peel and chop the garlic.
Sauté the garlic in water or vegetable broth over medium
heat until it softens.
Add the spinach to the hot pan. Use the tongs to turn the
spinach until all are barely withered.
Sprinkle with vinegar and black pepper and serve.
What you will need

2 to 3 yams or sweet potatoes (red yams make a very
colourful dish)
2 to 3 apples
1 tablespoon of jam or spreadable fruit (100% fruit, no
added sugar, peach, orange or pineapple)
½ cup of orange juice
Process
Preheat the oven to 300-350 ° F (177 ° C).
Peel and thinly slice sweet potatoes and apples.
Combine spreadable fruit and orange juice.
Place sweet potatoes and apples on a baking sheet.
Pour the orange mixture over the sweet potatoes and
apples and cover with a lid or aluminium.
Bake for 45 minutes at 350 ° F (177 ° C).
Sweet potatoes will be ready when they are easily pierced
with a fork.
What you will need

8 medium red potatoes
10 to 12 cloves of fresh garlic
1 to 2 cups of potato water
1 cup non-dairy milk without sugar
Salt or pepper to taste (optional)
Process
Cut the potatoes into eighths (leave the peels).
Cover with water and let them boil over medium heat
until soft, about 15 minutes.
Peel, crush and chop the garlic cloves.
Sauté the garlic in a small saucepan with water or
vegetable broth until it softens. Set it aside.
Drain cooked potatoes over a bowl to collect your water.
Using a manual crusher or electric mixer, crush the
potatoes. Add a cup of the water from the potatoes and
add the salt, pepper, and sauteed garlic.
Add more water from the potatoes or milk, as necessary,
to obtain a creamy consistency.
Serve the mash immediately or keep it in the hot oven
covered until ready to eat.
443. Stuffed baked potatoes
What you will need

2 Russet or Yukon potatoes (yellow potatoes), each
approximately 8 ounces (227 g)
1/3 cup milk without milk, simple, without sweetener
4 tablespoons hummus, oil-free
1 cup cooked and chopped vegetables (onions, broccoli,
cauliflower, etc.)
½ teaspoon kosher salt (optional)
Process
Preheat the oven to 300-375 ° F (190 ° C). Prepare the
potatoes for baking by washing them well and inserting a
fork or knife several times so that the smoke escapes
during the baking process.
Bake for about an hour, or until tender when inserting a
fork. Remove them from the oven and allow them to rest
until they cool enough to touch them. Cut the potatoes
lengthwise.
Remove the inside of the potatoes with a spoon and place
them in a bowl and be careful not to break the peels.
Leave a small edge of the potato intact for support.
Leave the prepared potato peels on a baking sheet.
Mix the inside of the potatoes in a bowl, along with the
remaining ingredients, and combine them completely.
Pour the mixture back to the potato peels evenly until
each half is round and almost overflowing. Place them
back in the oven and bake until hot, about 15 minutes.
Remove from oven and serve immediately.
444. Curry rice
What you will need

1 chopped onion
5 or 6 cups cooked brown rice
2 teaspoons curry powder
1 package of 16 ounces (454 g) of frozen peas and
carrots, steamed and drained
Salt (optional) and pepper to taste
¼ cup raisins, ground
¼ cup raw, filleted and toasted almonds
Process
Sauté the sliced onion in a non-stick skillet dry until
golden brown. Add a little water if necessary to prevent
the onion from sticking to the pan.
Add cooked brown rice, curry powder, steamed peas and
carrots to the golden onion. Combine them well.
Season generously with salt (optional) and pepper. Mix
the curry rice combination with raisins and almonds and
serve immediately.
What you will need

3 pounds of potatoes, a mixture of red and yellow (
Yukon Gold )
½ handful of parsley
¼ cup nutritional yeast
2 cups of natural almond milk
½ tablespoon onion powder
1 teaspoon granulated garlic
Process
Wash and cut the potatoes into large pieces, about the
same size. Put them in a large pot and cover with water
and let them boil until tender, 7 to 10 minutes.
Meanwhile, wash and cut the parsley.
Check the potatoes with a knife; It should slide between
them when they are ready. Drain them. Enjoy the facial
steam.
Place the potatoes again in the hot pot. Let them steam,
so they release some of the liquid. Add the remaining
ingredients: parsley, almond milk, nutritional yeast, salt,
pepper, onion powder, granulated garlic. Use a potato
press to crush everything together. Try the mash to adjust
the seasoning.
What you will need

¾ cup wild rice pilaf mix
1 small carrot
2 celery stalks
1 bay leaf
½ teaspoon dried thyme
1 ½ cups of vegetable stock or water
Process
Peel the carrot and cut the celery. Cut them into small
cube-shaped pieces, the size of a bite.
Rinse the rice in water to remove any dirt. In a small pot
combine rice, carrot, celery, bay leaf, thyme, and
vegetable broth. Cover it and let it boil. Reduce to a
simmer. Cook for about 20 to 25 minutes, until the rice is
tender.
Remove the lid, stir the rice, and let it stand for a few
minutes.
447. Vegan breakfast sausages with apples and shiitakes
What you will need

3 tablespoons ground chia seeds + 6 tablespoons water
2 cups of soy curls
½ cup shiitake mushrooms
½ cup of apples finally cut
1 can of 15 ounces (425 grams) of navy white beans or
any other white beans
2 tablespoons maple syrup
½ teaspoon of natural maple flavouring
1 teaspoon ground sage
1 teaspoon fennel seeds (I crush them a little in a seed
grinder for more flavour)
2 teaspoons onion powder
1 tablespoon tamari
½ teaspoon red chili flakes
Process
Cover the soy curls with fresh water and let them soak for
10 minutes.
Mix the chia with the water and set it aside.
Line the baking sheet with parchment paper.
Preheat the oven to 300-350 ° F (177 ° C).
Remove the mushroom stems (save them for broth), cut
the mushrooms into large pieces, and skip them in water
until they are tender, and most of the water has
evaporated.
Drain the onion curls and squeeze as much water as you
can.
Drain and rinse the beans.
Add the remaining mushrooms and ingredients, except
apples, to a food processor and press until combined but
still retain a thick consistency.
Add the apples.
Shape the mixture into logs, each 3 inches (8 cm) long
and 1 inch (3 cm) in diameter.
Place them on the baking sheet and bake for 30 minutes,
turning once or twice to make sure they have a uniform
colour and heat distribution. Be careful! The sausages
will be very fragile until they are cooked.
448. Caramelized and smoked Brussels sprouts
What you will need

1 small red onion
1 teaspoon of paprika smoked
1½ pounds (680 g) Brussels sprouts
Salt and pepper
Process
Preheat a wide skillet over high heat. If possible, use a
cast-iron skillet.
Peel, cut in half, and then thinly slice the red onion.
Once your pan is incredibly hot, add the red onion in a
single layer. Add smoked paprika on top.
Leave the onions alone and let them brown for about 5
minutes.
Meanwhile, cut the bottom of Brussels sprouts and then
cut them in half. Allow the outer leaves to fall and
discard them (they are often bitter). Wash split cabbages
in half to remove any dirt.
Once the onions begin to brown, stir and continue
cooking until they are well browned, for another 5
minutes or so.
Move the onions to the side of the pan.
Add the Brussels sprouts cut in half to the pan and spread
them so that they form a single layer as much as you can.
Allow the cabbage to carbonize for a couple of minutes
before stirring.
When the cabbages are golden on one side, stir and
continue cooking until they all have a little colour. Stir
frequently to prevent burning.
After about 5 minutes, add 1 cup of water to the sprouts.
The steam must finish cooking. If they are larger,
however, they may take longer, so add more water to
prevent burning.
Season with salt and pepper and serve.
449. Sweet potato and pineapple casserole with pecan
streusel
What you will need

4 medium sweet potatoes (approximately 4 pounds or 2
kilos)
2 cups diced pineapple and juice (fresh, frozen or canned)
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1 teaspoon grated nutmeg
¼ teaspoon salt (optional)
½ cup chopped dates or dates
½ cup brown rice flour
¼ cup pecan pieces
¼ cup cashew butter
A little salt (as needed)
Process
Preheat the oven to 425 ° F (218 ° C).
To roast sweet potatoes: Scrub and place on a baking
sheet. Bake at 425 ° F (218 ° C) until completely tender,
about 1 hour - 90 minutes, depending on their size. This
time is enough to make your streusel cover and prepare
the pineapple.
To make streusel coverage: Chop dates. Combine them
with brown rice flour, pecan pieces, cashew butter, and a
pinch of salt. Use your hands to shred them together, just
as you would with a traditional butter streusel topping.
You want the streusel to stay together in pieces the size of
a pea. If it is not sticky, add a tablespoon of water and
mix well. Check again and add the water, 1 tablespoon at
a time, until you get the pea-sized pieces. Set aside the
mixture for later use.
To make the casserole: Cut and divide your pineapple
into cubes. You need about 2 cups of diced pineapple.
Combine with cinnamon, ginger, nutmeg, and salt. Sweet
potatoes will be ready when a knife can easily slide in
and out of them. Remove them from the oven and let
them cool. When sweet potatoes are cold enough to
handle, just peel them. Combine sweet potato pulp with
pineapple spice mixture. Machine them to the desired
smoothness. To make the mixture completely creamy,
you better use a food processor.
Spread the pineapple and sweet potato mixture on a 9-
inch (23 cm) baking sheet. Sprinkle the pecan streusel on
top of the mixture. Bake at 350 degrees F (177 ° C) for 8
to 10 minutes, until golden brown on top.
What you will need

½ cup diced onion
⅛ teaspoon red pepper flakes (optional)
4 tablespoons vegetable stock, divided
4 cups chopped cabbage
2 tomatoes, diced
2 tablespoons natural peanut butter mixed with 1/4 cup
vegetable stock
½ teaspoon lemon juice
Salt to taste
½ cup ground peanuts
Ripe bananas
Process
In a medium saucepan, sauté the onions, garlic and red
pepper in flakes (if you use it) in two tablespoons of
vegetable stock over medium-high heat for 3 to 5
minutes, until the onions are browned.
Add the remaining 2 tablespoons of vegetable stock,
cabbage, and tomatoes. Cover and cook over medium
heat for 3 to 5 minutes.
Add the peanut butter mixture and lemon juice. Cook for
2 to 3 minutes.
Season with salt and add ground peanuts.
Serve the cabbage with peanuts over the Ripe Bananas.
What you will need

Sauteed
2 sweet potatoes, peeled and diced (4 cups)
2 tablespoons vegetable stock
¼ cup diced onions
1 bunch kale, chopped (6 to 7 cups)
Lemon And Mostaza Sauce
¼ cup lemon juice
¼ cup low sodium soy sauce
1 tablespoon of Dijon mustard
1 teaspoon dried dill
1 teaspoon corn-starch mixed with 2 tablespoons water
Process
Place the potatoes in a saucepan and cover with water.
Cook over medium-high heat, soft, but not hot, until the
potatoes. Drain it.
In a medium skillet, mix the vegetable stock, onion, and
kale. Cover and cook for 3 to 5 minutes over medium-
high heat until the kale softens.
In the oven, add the potatoes.
In a casserole, add all the sauce ingredients and cook over
medium-high heat until the mixture thickens.
Attach 6 tablespoons of sauce and whisk gently. Cook 2
to 3 minutes, if necessary, adding up to 2 more
tablespoons of sauce.
Serve warm.
What you will need

5 cups quinoa
10 cups of water
2 bunches of red radishes
1 large bunch of mint leaves, finely chopped (about ½
cup)
6 lemons, squeezed (about 1 cup)
1 teaspoon of sea salt
3 tablespoons umeboshi plum vinegar
6 tablespoons raw pine nuts
6 medium cucumber cucumbers, peeled and diced
1 ½ cluster of fresh, finely chopped parsley
(approximately 3 cups packed loose)
Process
Rinse and strain the quinoa. Add water Heat until it boils,
reduces heat to low, cover, and cooks for 20 to 25
minutes. Let it cool.
Prepare the radishes. Cut them finely in cubes, quickly
hide them in boiling water and let them cool.
Mix the mint, lemon juice, salt, and vinegar. Add this
mixture to quinoa.
Toast the pine nuts in a small skillet over low heat for a
few minutes, stirring frequently.
Add the boiled radishes, cucumbers, pine nuts, and
parsley.
What you will need

1 large purple carrot, grated (about a cup)
2 medium tomatoes, diced (approximately one cup)
1 large yellow apple, peeled and diced
1 large handful of fresh cilantro, chopped
1 green jalapeno pepper, chopped
1 teaspoon grated ginger
3 tablespoons hemp seed
Process
Mix all the ingredients several times, until the flavours
have combined.
454. Vegan muffins of rainbow chard and tofu
What you will need

Vegetable Filling
Vegetable broth (to saute)
½ sweet potato (grated)
1 handful of spinach
Rainbow chard (chopped)
Parsley
For The Mass
1 cup oatmeal
1 cup of rice flour
1 teaspoon corn-starch
1 teaspoon baking powder
2 tablespoons flaxseed
½ teaspoon cumin
1 teaspoon salt
1 teaspoon nutmeg
½ cup of tofu
7 tablespoons oatmeal (or soft mixed tofu)
1 cup oat milk
Aderez
1 to 2 tablespoons hemp seeds
Process
Preheat the oven to 400 ° F (204 ° C).
Preheat a large skillet over medium heat. Pour a little
vegetable stock and add the garlic and sweet potato.
Sauté for about 5 minutes, and then place the spinach.
Cook for another 2 minutes until the spinach is
completely soft. Remove from heat and let it cool
completely before continuing to the next step.
In a large bowl, mix all the dry ingredients. Crush the
tofu well and add it to the dry ingredients.
Add the chopped cooked vegetables, chard, and parsley
in the large bowl and mix well until all the ingredients are
combined.
Fill the baking pans (I use baking paper for each muffin ).
Sprinkle hemp seeds on each muffin.
Bake for 25 minutes.
455. Potato chips with salt and baked vinegar
What you will need

5 russet potatoes
2-3 cups apple cider vinegar
2 tablespoons nutritional yeast flakes
Sea salt (optional)
Process
Preheat the oven to 218 ° C (425 ° F). Line a sheet of
parchment paper for baking.
Peel or wash the potatoes and cut them into 1 ⁄ 4 inch (6
mm) thick slices lengthwise. Stack and cut some slices of
potatoes in the shape of thin matches at a time.
In a large pot, put the potatoes and pour in enough
vinegar to cover them. Cook 10 minutes over medium-
high heat. For more than 10 minutes, do not cook
potatoes or they will become too soft and may not be
crispy in the oven. Drain the potatoes, but do not rinse
them in a colander.
Place the potatoes on the prepared baking sheet in a
single layer. Sprinkle with nutritional yeast and salt to
taste (if you use it).
Cook until golden brown for 30 minutes. Serve hot.
456. Grilled potato
cooking time 30mins

serving 1
calories 593
ingredients
Potatoes (greasy)
olive oil
Rosemary (needles, finely chopped)
salt
pepper
preparation
1. For grilled potatoes, first wash the potatoes and boil
them in salted water until they are soft, let them cool
down and peel them.
2. Mix the olive oil with rosemary, salt and pepper. Brush
the potato with the mixture and grill in aluminium foil
457. Corn wheels
cooking time 15mins
serving 4
ingredients
3 ears of corn
butter
salt
Wooden or metal skewers
preparation
1. For the corn wheels, remove the peel and hairs from
the fresh corn on the cob, if necessary. Cut into slices
of approx. 2 cm with a sharp knife. Put on metal
skewers and leave a little space between the individual
slices.
2. Fry the corn wheels on the hot grill on all sides until
the corn kernels have turned a golden yellow colour.
Brush with butter and, depending on your taste, add a
little salt.
458. potato fritters

cooking time 15mins
serving 4
ingredients
500 g potatoes (cooked and strained)
5 tbsp whole wheat flour
salt
1 pc egg
100 g onions
1 tbsp parsley
2 tbsp butter
preparation
1. For the potato patties, quickly process all the
ingredients into a dough and form patties out of them.
Brush with a little melted butter and bake in the oven
preheated to 180 ° C for about 25 minutes.
2. Take the finished potato patties out of the oven and
enjoy hot.
459. potato pancakes
ingredients
800 g potatoes (peeled)
3 tbsp potato starch (alternatively soy flour)
1 egg
1 zucchini (finely grated)
nutmeg
pepper
salt
2 tbsp rapeseed oil
preparation
1. Grate the raw potatoes, squeeze out the water and
thicken the grated potatoes with a little potato starch or
soy flour. Mix in an egg.
2. Squeeze out the finely grated zucchini, stir into the
mixture and season.
3. Form small cakes and sizzle the potato pancakes in hot
oil until golden.
460. Asparagus from the oven

serving 4
ingredients
500 g asparagus
3-4 tbsp rapeseed oil
3-4 tbsp lemon juice
1 tbsp salt (coarse)
pepper
preparation
For asparagus from the oven, peel or clean the asparagus and
place in an ovenproof dish. Drizzle with rapeseed oil and
lemon juice and season with salt and pepper.
The oven to 180 ° C Preheat and asparagus bake 15-20
minutes, stirring occasionally and be careful that the
asparagus is not too soft.
461. Asparagus strudel
cooking time 30mins

serving 4
calories 160
ingredients
1 packet of puff pastry (ready)
1 bunch of asparagus (green or white)
10 Dag ham
5 Dag cheese (grated, Gruyere, Emmentaler or other, at least
45% hard cheese)
1 packet of brunch (natural or herbs)
preparation
For the asparagus strudel l, peel and boil the asparagus.
Roll out the puff pastry and top with ham and cheese then
spread the brunch on top. Place the asparagus in the
middle and roll it up. Bake the strudel in the oven
according to the packaging.
Serve the asparagus strudel.
462. Zucchini with feta
cooking time 15mins
serving 2
calories 290
ingredients
1 piece of zucchini
100 g feta
Cocktail tomatoes
100 ml Creme fine (for cooking)
1 pc egg
Herbs (of Provence)
preparation
1. For the zucchini with feta, cut the zucchini into slices
and into larger pieces. Bake in a baking dish with a few
drops of olive oil for 10 minutes.
2. Fold in the feta and the halved tomatoes. Whisk the
Creme fine and the egg, add the Provence herbs and
pepper and pour over the zucchini mixture.
3. Bake for another 15 minutes.
463. Stir-fry vegetables

serving 4
ingredients
3 carrots
300 g spinach
100 g mushrooms
1 tbsp soy sauce
1 teaspoon chilli powder
2 toe (s) of garlic
salt
200 ml of water
preparation
1. For the stir-fried vegetables, chop the garlic and
roughly chop the vegetables. Heat the oil in a wok or in
a pan, fry the garlic, add the carrots and fry them
briefly.
2. Add the mushrooms, spinach and Chinese cabbage and
fry briefly. Deglaze immediately with water, season
with soy sauce and salt.
3. The pan-fried vegetables served.

serving 2
ingredients
300 g zucchini
150 g paprika (red)
1 g oregano (dried)
50 g onions
10 ml of lime juice
1 g pepper
1 g salt
150 g sweet corn (canned, drained)
20 g corn oil
1 g of caraway seeds
preparation
1. For the Mexican vegetable pan, first, wash the
vegetables and cut them into bite-sized pieces.
2. Heat the oil and briefly fry the vegetables in it. Add the
drained corn, lime juice and spices.
3. Cover and cook for another 10 minutes. The Mexican
stir- fry not only tastes good as a main course but also
as a vegetable side dish!
465. Colourful chickpea salad
ingredients
1 onion (small)
1 clove of garlic
1/2 bell pepper (red)
1/2 bell pepper (green)
1 handful of corn
1 can (s) of chickpeas
1 handful of cashew nuts (roughly chopped)
Salad herb mixture
salt
pepper
curry
1/2 tbsp olive oil
1 teaspoon balsamic vinegar
preparation
1. For the colourful chickpea salad, first finely chop the
onion and garlic and place in a bowl with the
chickpeas. Cut the pepper halves into small pieces,
coarsely chop the cashew nuts.
2. Add to the chickpeas together with the corn, season
with the oil, vinegar and spices and let the chickpea
salad steep in the refrigerator.
466. Caprese

serving 4
calories 675
ingredients
2 pieces of cheese (mozzarella)
4 tomato (s)
Basil leaves
olive oil
preparation
1. For the Caprese, cut the mozzarella and tomatoes into
slices. Then place a slice of mozzarella, tomato and
basil leaves on top of each other directly on the plates.
Season each with pepper and drizzle with olive oil.
2. Finally, sprinkle the Caprese with freshly ground sea
salt and drizzle with a little olive oil.
467. Green beans and carrot soup

serving 5
calories 222
ingredients
250 g green beans
3-4 carrots
1 pc onion
1 l vegetable soupe (soupe cubes)
30 g butter
3 tbsp flour
parsley
salt
pepper
preparation
1. For the green beans and carrot soup the diced onion in
the butter fry light, dust with the flour and pour in the
vegetable soup.
2. Add the cleaned and sliced carrots. Clean the beans
and cut them into thirds and add them to the soup.
3. Cook covered for about 45 minutes on a low flame.
4. The green beans and carrot soup with parsley refine
and possibly season with salt and pepper.
468. Potato and rocket salad

serving 4
ingredients
800 g potatoes (greasy and cooked)
100 g rocket
1 teaspoon mustard
150 g onions (finely chopped)
100 ml of pumpkin seed oil
100 ml white wine vinegar
200 ml beef soup (warm)
salt
pepper
sugar
preparation
1. For the potato and rocket salad, mix the mustard with
the pumpkin seed oil, vinegar, warm beef soup, salt,
pepper and a little sugar. Slice the still-warm potatoes
into leaves and add a little salt.
2. Cut the rocket and mix with the finely chopped onions
in the marinade. Then mix with the potatoes.
469. Wild garlic spaetzle

serving 4
ingredients
400 g of flour
170 g wild garlic
4 eggs
300 ml of water
salt
Butter (to the pan)
preparation
1. Rinse the wild garlic leaves with cold water, shake dry
and chop very finely.
2. Mix all ingredients into a dumpling dough and pour
through a dumpling sieve into boiling salted water.
3. Let simmer for about 5 minutes, then strain.
4. Toss the spaetzle in a little butter.
470. Zucchini turrets
cooking time 5 mins

serving 4
ingredients
1 zucchini (small)
4 tomatoes (ripe)
2 pieces of mozzarella
olive oil
Seasoned Salt
Basil (fresh)
preparation
1. For the courgette turrets, cut the courgette into 1 cm
thick slices, season with salt and fry in olive oil in a
pan.
2. Turn the slices over and top with a slice of tomato and
mozzarella each. Cover the pan so the cheese melts.
3. Pepper and top with a fresh basil leaf.
471. Spinach dumplings

calories 234
ingredients
2 eggs
1 tbsp butter
180 g of flour
2 tbsp spinach (strained)
salt
pepper
nutmeg
preparation
1. Beat butter with egg yolk until frothy. Mix in the
spices, spinach and flour. Also fold in the egg whites.
2. Cut out dumplings from this mixture or slice them with
a spaetzle sieve, pour them into gently surging salt
water and let them steep until they float on top.
3. Remove the finished spinach dumplings, drain and
serve.
472. Oatmeal dumplings

serving 4
ingredients
1 pc egg
1 tbsp butter
parsley
5 tbsp oatmeal
salt
pepper
preparation
1. For the oatmeal dumplings, beat the egg, stir in the
oatmeal, salt, pepper, parsley and melted butter, leave
to rest for 2 hours. Put a teaspoon of dumplings in
salted water and let them steep for 10-15 minutes.
2. Take out, put off. Sprinkle with parsley.
473. Rice with red lentils

serving 4
ingredients
1 cup (s) of basmati rice
3 tbsp lentils (red)
salt
2 cup (s) of water
preparation
1. For the rice with red lentils, heat the water and add salt.
When it boils, add rice and lentils.
2. Let it boil briefly, then put the lid on, turn off the stove
and let everything stand for 15 minutes. The lid should
not be opened during this time.
474. Feta Tomato Casserole with Bacon
Ingredients
150 grams of feta cheese, reduced in fat (9%)
30 grams of bacon
4 cocktail tomatoes
1.5 ml of olive oil
20 grams of grated cheese
Preparation:
1. Preheat the oven to 200 degrees and rub a small,
refractory shape with a little olive oil.
2. Place the drained feta in the bowl, sprinkle the bacon over
it, put the tomatoes in, put the cheese on it, and put it in
the oven with it!
3. After about 20-25 minutes, the grated cheese is the
golden yellow; your Bacon Feta casserole is then ready to
enjoy.
475. Carrots potato hash browns

serving 4
calories 300
ingredients
600 g carrots
600 g potatoes
1 pc onion
3 teaspoons of potato starch
3 eggs
2 toe (s) of garlic
salt
pepper
nutmeg
preparation
1. For the carrot hash browns, roughly grate the potatoes
and carrots and finely chop the onions and garlic. Mix
all ingredients well and season to taste.
2. Use a spoon to place small heaps in a pan heated with a
little oil, flatten it a little and slowly fry on both sides.
476. Pumpkin potato hash browns
serving 2
calories 212
ingredients
200 g pumpkin meat
300 g potatoes (floury)
1 leek (small)
sea-salt
Thyme (fresh)
4-6 tbsp olive oil (or clarified butter)
preparation
1. Grate the pumpkin flesh. Peel the potatoes and grate
them too. Clean the leek, cut lengthways and cut across
into strips. Or peel the onion and cut it into fine slices.
Mix all ingredients together, season with salt and
pepper. Pluck the thyme leaves and stir in. Either roast
everything or shape patties and fry them in the oil.
477. Avocado kernel

serving 2
ingredients
2 pieces of Korn spitz
1 pc avocado
1 lime
Cocktail tomatoes
basil
Kala Namak salt
pepper
preparation
1. For the avocado kernel point, cut the avocado in half
and remove the stone. Remove the pulp and distribute
it on the cut halves of the grain.
2. Drizzle with freshly squeezed lime juice and sprinkle
with kala namak and pepper. The avocado Korn spitz
with basil and cherry tomato serve.
478. Potato and bean puree
v
serving 5
ingredients
700 g potatoes
500 g of beans
2 tbsp oil (or lard)
1 onion
salt
preparation
1. For the potato and bean puree, first boil and peel the
potatoes. Cook the beans separately from the potatoes.
2. Finely chop the onion and fry in the lard. Puree and
mix the boiled potatoes and beans, add the hot lard and
the fried onions. Mix everything well so that the
mixture turns brown and creamy. Salt according to
taste.
3. Serve potato and bean puree as an accompaniment to
roasts.
479. Potato and celery puree
cooking time 30mins

serving 1
calories 248
ingredients
300 g celery
200 g potatoes (up to 300 g, floury)
some milk (or whipped cream)
50 g butter (up to 80 g)
salt
preparation
1. For the potato-celery puree, peel the celery and
potatoes, quarter them and cook in salted water, mixed
with a little milk, until soft. Strain and mash with a
potato masher or puree briefly.
2. Season the potato and celery puree with salt and a little
white pepper, and round off the taste with milk or
cream and butter.
480. Colourful Garden vegetables
cooking time 10mins
serving 4
ingredients
300 g broccoli
300 g cauliflower
300 g carrots
300 g beets (yellow)
300 g zucchini
salt
Butter (to pan)
preparation
1. For colourful garden vegetables, clean the broccoli and
cauliflower and cut into bite-sized florets. Cut carrots,
yellow beets and zucchini into sticks. Boil the
vegetables in salted water, adding the courgette sticks a
little later as they take less time to cook.
2. Pan the colourful garden vegetables in hot butter and
season with salt if necessary.
481. Beer onions

cooking time 60mins
serving 4
calories 228
ingredients
30 g butter
500 g onions
salt
pepper
thyme
1/2 lemon (juice)
sugar
1 tbsp flour
1/4 l beer
Parsley (chopped)
preparation
1. For the beer onions, heat the butter and fry the onions
cut into rings for about 10 minutes. Season with salt,
pepper, thyme, lemon juice and sugar, sprinkle with
flour and stir-fry for about 3 minutes.
2. Pour in the beer, cook for about 20 minutes and
sprinkle the finished beer onions with parsley.
482. Mushroom risotto
cooking time 30mins

ingredients
250 g risotto rice
2-3 tbsp oil
50 g onions
1/2 l beef soup (or vegetable soup)
250 g mushrooms
preparation
1. For the mushroom risotto, roast the onion in oil, add
the rice and stir until it is translucent. Pour the beef
soup on top and cook the rice over a low heat.
2. Cut the mushrooms into leaves, sauté them in a little oil
and add to the rice. Enjoy the finished mushroom
risotto hot.
483. Caraway potatoes

cooking time 30mins
ingredients
500 g potatoes
Caraway seed
salt
oil
preparation
1. For the caraway potatoes, peel and slice large potatoes.
2. Sprinkle a baking sheet with caraway seeds, place the
potatoes on top, sprinkle with caraway seeds and a
little salt again and drizzle with a little olive oil.
3. Bake on medium heat for about 20 minutes.
4. Take the finished caraway potatoes out of the oven and
serve hot.
484. Sage potatoes
cooking time 30mins

servings 4
ingredients
12 potatoes (smaller ones)
12 sage leaves (fresh)
2 tbsp olive oil
Lemon juice
preparation
1. Wash the unpeeled potatoes well. Make a cut on the
long side and insert a sage leaf into each. Mix the olive
oil with a little lemon juice, salt and pepper. Put the
potatoes in an ovenproof baking dish and coat well all
around with the oil. Fry in the preheated oven at 180 °
C for about 45 minutes. Meanwhile, brush the oil
repeatedly.
485. Potato and wild garlic puree
cooking time 30mins
servings 4
ingredients
750 g potatoes
50 g butter
25 g wild garlic
nutmeg
salt
preparation
1. First boil the potatoes in salted water until they are soft,
peel them while still hot and press them through the
potato press.
2. Mix with butter and hot whipped cream until frothy.
3. Wash the wild garlic, drain well and chop finely.
4. Mix into the potato puree and season with nutmeg and
salt.
486. Radish Salad

ingredients
3 bunch of radishes (with green)
Quince vinegar
Hazelnut oil
salt
Sage flowers
2 tbsp hazelnuts
preparation
1. For the colourful radish salad, wash the radishes, cut
off the stems (leave a little green on them) and cut into
wedges. Mix the quince vinegar and hazelnut oil well.
Try the marinade without salt, only then add salt if
necessary.
2. Drizzle over the served radishes, then garnish the
colourful radish salad with sage flowers.
3. Roast the chopped hazelnuts and sprinkle over the
radishes.
487. Cole slaw

servings 2
ingredients
1/2 head of white cabbage
1 onion (large)
2 carrots
150 g salad mayonnaise
1 lime (juice)
2 teaspoons of cane sugar
salt
preparation
1. Finely chop the white cabbage, peel and grate the
carrots. Then peel the onion and cut very finely.
2. Mix the vegetables together and marinate with
mayonnaise, lime juice, brown sugar and salt.
3. Let the Coleslaw steep in the refrigerator for at least 1
hour.
488. Cold slaw

servings 2
ingredients
1 head of white cabbage
6 tbsp oil
4 tbsp vinegar
1 tbsp icing sugar
1 teaspoon caraway seeds (whole)
salt
preparation
Remove the outer leaves, quarter the cabbage and finely slice
with a cabbage slicer. If you don’t have a cabbage slicer,
use a sharp knife to cut fine pasta. Salt generously and let
stand for 30-45 minutes. Pour off excess water and
squeeze out well. Mix a marinade from vinegar, sugar,
caraway seeds and oil and work it into the cabbage.
Season well with pepper.
489. heated coleslaw
ingredients
1 white cabbage
1 tbsp caraway seeds
salt
1/8 l vinegar
120 g bacon
2 tbsp lard (or oil)
sugar
preparation
1. For the warm coleslaw, cut the bacon into small cubes
and toast it in the lard to form gels.
2. Cut the cabbage and blanch in salted water. Then strain
and pour the grams over it.
3. Bring the vinegar and caraway seeds to the boil and
pour over the cabbage as well. Add a little more sugar,
mix well and serve the finished coleslaw warm.

servings 7
calorie 267
ingredients
2 zucchinis (medium-sized)
2 onions (medium-sized)
3-5 clove (s) of garlic
3 sage leaves
thyme
1 pinch of herbs from Provence
olive oil
1 pc. Paprika (yellow)
1 pc. Paprika (red)
salt
1 tbsp cream
preparation
1. For the zucchini vegetables, finely chop the onions and
roast them very lightly in oil. Add the zucchini cut into
strips, paprika and spices and let simmer.
2. At the end stir some more cream into the sauce and
serve the zucchini vegetables.
491. Alkaline wild garlic wedges

servings 2
ingredients
20 g wild garlic
100 g yogurt (0.1% fat)
400 g potatoes (raw)
25 g rapeseed oil
1 g pepper
25 ml of water
1 g salt
preparation
1. For basic wild garlic wedges, first wash the potatoes
and cut into wedges. Finely puree the wild garlic with
water and oil. Season the wild garlic oil with salt.
Marinate the potatoes with oil and bake them in the
oven at 180 ° C for about 30-35 minutes (the cooking
time depends on the size of the cracks).
492. Horseradish curd cream

servings 4
calories 615
ingredients
50 ml milk
1 yolk
1 egg white
salt
pepper
100 g horseradish
4 radishes
preparation
1. Dilute curd cheese with milk. Separate the eggs, mix in
the yolks and season with salt and pepper.
2. Beat the egg whites until stiff and fold into the curd
mixture.
3. Finely grate the horseradish and radishes and fold into
the curd cream.
493. Ham rolls with horseradish filling
ingredients
200 g ham
250 g curd cheese
2 tbsp crème fraiche
2 tbsp horseradish
1 tbsp mustard
Lemon juice
salt
preparation
1. First, finely chop the parsley. Squeeze the lemon and
collect the juice.
2. Mix the curd cheese, crème fraiche, horseradish,
chopped parsley, mustard, lemon juice, salt and pepper
well together.
3. Spread out the ham slices and place the filling on top.
4. Roll up and serve the ham rolls.
494. cucumber sauce
ingredients
100 g of flour
100 g butter
1 onion (finely chopped)
1.5kg of cucumber
Dill
Parsley (chopped)
sour cream
salt
preparation
1. Peel, core and scrape the cucumbers and season with
salt. Sweat the flour in hot butter and add the onion.
Add the cucumbers that have not been squeezed out
and cook well. Season with chopped dill and parsley.
Finish with sour cream.
495. Tomato salad

servings 4
ingredients
8 tomatoes
2 spring onions
8 tbsp olive oil
4 basil leaves (cut)
1 pinch of sugar
preparation
1. For the tomato salad, scald the tomatoes briefly, peel
and cut into thin slices. Also cut the spring onions into
thin slices. For the marinade, mix the balsamic vinegar
with olive oil and season with salt, pepper and a pinch
of sugar.
2. Add the cut basil leaves. Place the tomato slices in a
fan shape on each plate, sprinkle with spring onions
and pour the marinade over them.
496. Apple horseradish
servings 4
ingredients
250 g apples (peeled and pitted)
20 g horseradish (from the jar)
20 g horseradish (freshly grated)
10 g of sugar
3 tbsp lemon juice
salt
preparation
1. For the apple horseradish, mix about 3 tablespoons of
water with lemon juice, sugar, salt and horseradish
from the glass. (The horseradish from the glass
prevents the apple pie from turning brown.)
2. Grate fresh horseradish and apples and mix
immediately with the mixture.
ingredients
100 g spinach leaves (frozen)
125 g goat cream cheese (room temperature)
50 ml feta (room temperature)
1 teaspoon mint (fresh)
1 teaspoon lemon peel (untreated)
salt
preparation
1. Thaw the spinach and drain well, also pat dry with
kitchen paper. Put the spinach, goat’s cream cheese and
feta in a bowl and use the hand blender to make a
cream. Add the garlic, mint and lemon zest and stir into
the cream. Season with salt and pepper.
498. Horseradish spread

servings 4
ingredients
5 pieces of radishes
1 onion (small, red or white)
1 bunch of chives
1 tbsp horseradish
salt
pepper
preparation
1. For the horseradish spread, first cut the radishes into
fine sticks. Peel the onion and cut into small cubes. Cut
the chives into small rolls, freshly grate the
horseradish.
2. Combine the radishes, chives, onions and curd cheese.
Season the horseradish spread with horseradish, salt
and pepper.
499. Liptauer spread
servings 12
ingredients
200 g curd cheese
80 g butter
1 teaspoon Burgl’s organic herbs
salt
pepper
1 tbsp paprika powder
1 bunch of chives (finely chopped)
preparation
1. For the Liptov curd cheese, stir in butter until fluffy.
Season to taste with salt, pepper, Burgl’s organic herbs
and paprika powder. Finally add the finely chopped
chives.
500. Beetroot horseradish

ingredients
250 g horseradish
150 g beets (cooked)
50 grams of sugar
salt
150 ml of wine vinegar
preparation
2. Grate horseradish or cut into small cubes.
3. Puree the cooked beets with horseradish, sugar and a
little salt in a blender.
4. Mix with wine vinegar and keep tightly closed.
501. Bean sprouts - Namul
ingredients
150 g bean sprouts
1 teaspoon sesame oil
1 clove (s) of garlic (finely chopped)
salt
1 teaspoon apple cider vinegar
1 pod (s) chilli (red)
1 pod of chilli (green)
preparation
For the namul, blanch the bean sprouts (scald briefly) and
rinse in cold water. Mix with the remaining ingredients
and mix well.
Put the finished namul in small bowls and serve.
502. Glazed carrots

ingredients
350 g carrots
30 grams of sugar
30 g butter
parsley
salt
Pepper (white)
20-40 ml stock (or beef soup)
Parsley (freshly chopped)
preparation
Cut the carrots into pleasing pieces, briefly boil in salted
water not too soft, melt the butter, caramelize the sugar in
it, add the carrots, add a little water or beef soup and
cook, season to taste.
Season the carrots with curry, a few mustard seeds and a
pinch of cayenne pepper.
503. Grilled fennel
ingredients
4 bulb of fennel
3 tbsp olive oil
some lemon juice
salt
Aluminium grill cup
preparation
For the grilled fennel, wash the fennel bulbs and cut into thin
slices. Finely chop the fennel greens and set aside.
Mix the olive oil with a little lemon juice and salt in a bowl.
Roll the fennel slices in the marinade. Place the
marinated fennel slices in a grill tray on the wire rack or
directly on the grill rack. Cook until soft and serve the
grilled fennel with the finely chopped fennel greens.
504. Onion Mustard Dip

servings 4
ingredients
1 onion (small)
100 g tarragon mustard
salt
preparation
First peel the onion and cut it into very fine cubes.
Mix with mustard, salt and pepper.
Serve the onion mustard dip in a small bowl.
505. Blue cheese dip
ingredients
300 g vegetables (raw, cut into sticks, e.g., carrots, peppers,
celery, cucumber, zucchini, radishes)
5 tbsp KUNER fine mayonnaise (50% fat)
100 g natural yoghurt (1%)
50 g blue cheese (or Gorgonzola)
preparation
For the blue cheese dip, first crush the soft blue cheese with a
fork and mix with 2 tablespoons of mayonnaise until
creamy.
Mix in the rest of the mayonnaise and natural yoghurt.
Serve the blue cheese dip with the vegetables for dipping.
506. Grilled potatoes

servings 4
ingredients
4 potatoes (large, floury)
1 bottle (s) of KUNER American Sauce
Aluminium foil
preparation
For grilled potatoes, first wash the potatoes, fold them up,
wrap in aluminum foil and cook on the grill or in the
embers for about 60 minutes. Serve the finished grilled
potatoes with the sauce.
Serve the finished grilled potatoes with the sauce.
507. Spinach chips

servings 2
ingredients
125 g baby spinach leaves (fresh)
some olive oil
salt
preparation
For the spinach chips, first preheat the oven to 180 ° C.
Cover 3 baking sheets with parchment paper.
Wash the spinach leaves and dry them well. Mix with olive
oil, salt and pepper. Place them individually on the
baking trays.
Put in the oven for about 15 minutes (longer depending on
the oven). The spinach chips should be nice and crispy.
508. Tomato sauce
servings 4
calories 539
ingredients
125 g tomatoes (peeled)
125 ml of pasta
1 onion (small)
1 stick (s) leek (small)
sugar
salt
pepper
1 clove of garlic
1 teaspoon peanut oil
Basil (fresh)
preparation
Finely chop the garlic and onion, cut the leek into slices, then
sweat in oil until translucent.
Add tomatoes, passata and sugar. Simmer slowly for 10
minutes.
Season to taste with salt and pepper, puree everything
together and serve with basil.
509. zabaglione
servings 4
ingredients
3 egg yolks
50 g granulated sugar
6 cl wine
Mint leaves (for garnish, to taste)
preparation
For the zabaione, mix the egg yolks in a bowl with sugar and
wine and beat over steam to a compact, warm foam.
Fill the finished zabaglione into glasses and garnish with
mint leaves, for example.
510. Lemon vodka sorbetto
servings 4
ingredients
200 g granulated sugar
4 lemon (juice)
1 lemon (zest, grated)
4 cl vodka
100 ml white wine
2 egg whites (whipped with 2 tbsp sugar until creamy)
preparation
For the lemon-vodka-sorbetto, bring about 400 ml of water
with sugar and lemon zest to the boil. Add lemon juice,
vodka and white wine and freeze in the ice cream maker.
Or pour the mixture into a shallow tub and freeze while
stirring repeatedly with the whisk.
Just before serving, stir in the creamy egg white with the
sugar in the lemon vodka sorbetto. The sorbetto should
be nice and creamy and fluffy.
CHAPTER EIGHT Vegetables
511. Poached eggs from the air fryer

cooking time 30mins
servings 4
Ingredients
2 owners
1 avocado
1 clove of garlic
3-6 cherry tomatoes
1 litre of boiling water
50ml vinegar
1-2 tablespoons Sriracha sauce
Some parsley, salt & pepper
Preparation
1. To poach the eggs, pour 1l boiling water into the air
fryer’s baking mould and add the vinegar. Then
carefully insert the eggs into the liquid and if
necessary, hold them together with a spoon. Cook for
3-5 minutes in the Air fryer at 200 ° C.
2. For the spread, chop an avocado, garlic, and tomatoes.
Mix with a little Sriracha sauce, olive oil and a little
salt. Serve everything on a slice of toasted bread and
garnish with parsley and lemon zest.
512. Vegetable and oat patties from the hot air fryer

Cooking time 30mins
Servings 4
ingredients
onion
1 bell pepper
4 potatoes
carrots
1 zucchini
200 g breadcrumbs (plus more to roll over)
100 g oatmeal
2 eggs
salt
pepper
marjoram
Caraway seed
Vegetable oil (for brushing)
preparation
1. First, peel and chop an onion for vegetable and oat
patties. Wash, core, and cut into small cubes. Peel the
potatoes and carrots. Grate the zucchini.
2. Combine all ingredients. Shape patties in breadcrumbs.
3. Place the vegetable oat patties in the Air fryer basket
and bake at 180°C for about 10 minutes. Repeat until
all patties are finished.
513. Zucchini and feta casserole from the air fryer

Cooking time 30mins
Servings 2
ingredients
500 g zucchini
100 g feta
2 eggs
1 tbsp milk
salt
1 1/2 tbsp olive oil
preparation
1. Wash and roughly grate the zucchini. Express very well
so that as little liquid as possible remains.
2. Whisk the eggs with the milk. Mix the crumbled feta
with the remaining ingredients.
3. Pour into the greased baking pan and pour the egg-milk
mixture over it.
4. Bake the casserole in the Philips Air fryer hot air fryer
at 180 ° C for about 30-35 minutes.
514. Sweet potato fries from the air fryer
ingredients
800 g sweet potatoes
1 tbsp sesame seeds
1/2 tbsp sea salt (coarse)
some oil
preparation
1. Peel the sweet potatoes and cut into 1 x 1 cm thick
French fries.
2. Toast the sesame without fat until it smells fragrant.
Let cool a little and pound with the salt.
3. Bake the sweet potato fries in the hot air fryer with a
little oil at 200 ° C for about 10 minutes. Then reduce
the temperature to 180 ° C and bake for another 15
minutes.
4. Sprinkle with the sesame and salt mixture and serve
immediately.
515. Corn skewers from the air fryer

Cooking time 15mins
Servings 4
ingredients
3 ears of corn
some corn oil
some butter
salt
Skewers (for the air fryer)
preparation
1. For the corn skewers from the hot air fryer, first, clean
the corn on the cob and cut into slices about 2-2 1/2 cm
thick. Put them on the skewers with a little space.
Brush with oil.
2. Grill for about 10-15 minutes at 180 ° C in the Philips
Air fryer hot air fryer.
3. In the meantime, melt the butter. Brush the finished
corn skewers from the hot air fryer with butter and
sprinkle with salt.
516. Vegetable noodle bake gratin
ingredients
1 package Igloo vegetables à la creme peas & carrots
(400 g)
125 g croissants (or penne pasta)
2 eggs
100 g Emmentaler (grated)
butter
Breadcrumbs
preparation
1. Cook in salted water until al dente. Prepare vegetables
according to package instructions.
2. Mix vegetables well with pasta, grated cheese 3/4 and
beaten eggs.
3. Put the mixture in a butter-filled dish and sprinkle with
the remaining cheese. Bake in a preheated oven at
180°C (middle rack) for about 30 minutes until the
cheese is golden-yellow.
517. Colourful vegetable curry wrap

Cooking time 30mins
Servings 2
ingredients
8 wraps (medium size)
1 pack of brunch curry
100 g lettuce (iceberg)
1 tomato (approx. 100 g)
1 can (s) corn (approx. 140 g)
1 carrot (approx. 80 g)
100 g pickled cucumbers
1 spring onion (approx. 50 g)
50 g paprika (red)
1 lime (juice of it)
Salt
1 tbsp oil
preparation
1. Heat the wraps in a pan without oil and keep warm.
2. Briefly fry the corn, the cucumber, spring onion and
bell pepper cut into strips in the pan with the oil,
season with lime juice and salt.
3. Put on wraps, spread brunch on top. Place lettuce and
tomatoes, cut into strips, on top.
4. Now spread the fried vegetables on top and roll them
up into a colourful wrap.
518. Cucumber and beer vegetables

Cooking time 30mins
Servings 4
ingredients
1 kg of cucumber
2 tbsp butter
salt
pepper
125 ml wheat beer
4 tbsp whipped cream
2 tbsp Dille (chopped)
preparation
1. Peel the cucumber and cut it into cubes, melt the butter
and fry the cucumbers in it.
2. Season with salt and pepper and pour in wheat beer,
cover and cook for 15 minutes.
3. Reduce the heat, stir in the whipped cream and dill and
let it steep for another 2 minutes.
519. Gnocchi with vegetables

Cooking time 30mins
Servings 2
ingredients
5 g vegetable soup powder
20 g sunflower oil
80 g zucchini
400 g gnocchi
60 g whipped cream
75 g paprika (green)
5 g basil
5 g parsley
preparation
1. For the gnocchi with vegetables, first prepare the
gnocchi according to the package instructions.
2. Thinly slice the zucchini, dice the bell pepper. Sear the
vegetables in a hot pan, add a little water if necessary.
3. Season with the soup seasoning, salt and pepper, then
stir in the cream. To serve, distribute the vegetables
over the gnocchi and serve the gnocchi with
vegetables quickly.
520. Potato and vegetable fritters
ingredients
500 g potatoes (floury, boiled, peeled)
300 g zucchini
300 g country cream cheese (cottage cheese)
garlic
salt
Herbs
2 pc eggs
Flour
Breadcrumbs
preparation
1. For the potato-vegetable buffers, grind the cooked
potatoes with a kitchen grater, wash the zucchini, and
grind roughly. Mix all loosely with country cream
cheese and spices, form patties and bread in flour, egg
and breadcrumbs.
2. Bake potato and courgette patties in a pan until golden
yellow, float in fat, and drain well on the kitchen roll.
The rosti served with garlic cream and chive sauce.
521. Horseradish and Vegetable Spread

Cooking time 30mins
Servings 4
ingredients
70 g carrots
1 tbsp water
1 bunch of parsley
1 onion (small)
1 teaspoon horseradish
1 teaspoon olive oil
salt
Pepper (white)
preparation
1. Wash, peel and dice the carrots and potatoes. Bring to
the boil with water, salt and the cut parsley stalks and
cook covered over low heat for about 15 minutes.
Puree the lukewarm with the chopped onion and the
remaining parsley. Mix in the lemon juice, horseradish
and oil, season with salt and pepper.
522. Egg spread with cucumber
ingredients
6 eggs
100 g curd cheese
1 packet of mayonnaise
4 pickles
1 onion
1 caper berries
salt
pepper
preparation
1. Hard boil eggs (depending on size) for about 10-12
minutes. Let cool down under running cold water.
2. Then peel and chop into small pieces.
3. Chop the cucumber as well as the peeled onions and
capers into small pieces.
4. Mix the curd cheese with the mayonnaise. Add the
eggs and the cut vegetables and mix well.
523. Tomatoes stuffed with Chavroux
ingredients
300 g of chacroux
20 pcs. Cherry tomatoes
Parsley (finely chopped)
Chives (finely chopped)
Olives (green)
salt
pepper
preparation
1. Cut the upper third of tomatoes (with stalk) and set
aside. Hollow out the tomatoes and allow the
remaining juice to drain for a moment. Mix the parsley
and chives and the green olives with a fork. Season
with salt and pepper and pour into hollow tomatoes.
Place cut parts on the tomatoes. Fresh baguette goes
well.
524. grilled tomatoes

cooking time 15mins
servings 4
ingredients
4 tomatoes
2 tbsp olive oil
3 cloves of garlic (peeled)
3-4 pcs. Basil leaves
salt
pepper
preparation
1. For grilled tomatoes, first cut the tomatoes in half and
cut out the stem end.
2. Make a paste from the olive oil, the garlic cloves, the
basil leaves and salt and pepper in a mortar.
3. Brush the tomato halves with the spice paste, place on
a grill cup and grill carefully on both sides for about 3
minutes. Serve grilled tomatoes.
525. Summer Salad
ingredients
1 pc cucumber
1/2 head of lettuce (green)
3 pieces tomatoes
2onions (cut into rings)
2 peppers (green)
some radishes
chives
some oil
For the marinade:
Apple Cider Vinegar
salt
sugar
For evidence:
Eggs (cooked and eighths)
Tomatoes
preparation
1. For the summer salad, cut the vegetables into small
pieces and place them in a large bowl with the chopped
chives and a little oil.
2. Prepare the marinade and pour over the salad.
3. The summer salad proves conclusively yet with sliced
eggs and tomatoes and serve.
526. Vegetable risotto with parmesan

cooking time 30mins
servings 4
ingredients
10 g rapeseed oil
120 g peas (dried)
60 g parmesan cheese
1 g salt
500 ml of water
100 g carrots
2 g of garlic cloves
50 g onions
100 g rice (raw)
80 g zucchini
preparation
1. Sweat the finely chopped onion in oil.
2. Chop the remaining vegetables and roast them briefly.
Pour water on.
3. Put the rice in boiling water and let it cook.
4. Mix the vegetables and rice, season and season with
grated Parmesan.

cooking time 30mins
servings 7
ingredients
2 zucchinis (medium-sized)
2 onions (medium-sized)
3-5 clove (s) of garlic
3 sage leaves
Thyme
1 pinch of Provence herbs
olive oil
1 pc. Paprika (yellow)
1 pc. Paprika (red)
salt
1 tbsp cream
preparation
1. For the zucchini vegetables, finely chop the onions and
roast them very lightly in oil. Add the zucchini cut into
strips, paprika and spices and let simmer.
2. At the end stir some more cream into the sauce and
serve the zucchini vegetables.

cooking time 30mins
servings 2
ingredients
300 g zucchini
150 g paprika (red)
1 g oregano (dried)
50 g onions
10 ml lime juice
1 g pepper
1 g salt
150 g sweet corn (canned, drained)
20 g corn oil
1 g of caraway seeds
preparation
1. For the Mexican vegetable pan, first wash the
vegetables and cut into bite-sized pieces.
2. Heat the oil and briefly fry the vegetables in it. Add the
drained corn, lime juice and spices.
3. Cover and cook for another 10 minutes. The Mexican
stir- fry not only tastes great as a main course, but also
as a vegetable side dish!
529. Grill vegetables

cooking time 30mins
servings 4
ingredients
250 g mushrooms
1 bell pepper (red)
1 bell pepper (yellow)
1 aubergine
1 zucchini
olive oil
1 cloves of garlic (peeled)
1 sprig (s) of rosemary
1 sprig (s) of thyme
salt
preparation
1. For grilled vegetables, brush the mushrooms first.
Halve, core, quarter peppers. Wash and dry aubergines
and zucchini, then cut into thick slices.
2. Mix olive oil, garlic and herbs and marinate for about 1
hour.
3. Grill vegetables in a grill pan on both sides of the grill.
Serve the grilled vegetables with salt and pepper.
530. Quinoa salad

cooking time 30mins
servings 4
ingredients
150 g quinoa
1 bell pepper (green)
1 bell pepper (red)
1 carrot (medium)
1/2 zucchini
1/2 bunch of parsley
1 lemon (juice only)
1 tbsp olive oil
Salt (to taste)
preparation
1. Cook the quinoa according to the instructions on the
packet.
2. In the meantime, cut the peppers, zucchini and carrots
into small cubes. Chop the parsley.
3. Strain the cooked quinoa and place in a bowl. Mix in
the chopped vegetables. Season with parsley, salt,
lemon juice and olive oil.
4. Mix everything well and serve.
531. Carrot and semolina soup
cooking time 30mins
servings 4
ingredients
1 pc onion
1 carrot (large)
50 g semolina
Soup
salt
parsley
preparation
1. For the carrot and semolina soup, roast the onion and
briefly roast the finely chopped carrot.
2. Pour the soup on top, add the semolina and briefly
bring the soup to the boil and season to taste.
532. Spinach strudel
ingredients
1 packet of puff pastry
1 cup of crème fraiche
750 g spinach leaves
250 g sheep cheese
1 egg
4 cloves of garlic
salt
pepper
preparation
1. Roll out the puff pastry and spread the crème fraiche in
the middle.
2. Cut the cooked, cooled leaf spinach and mix with the
crumbled sheep cheese, crushed garlic and spices.
3. Spread the mixture in the middle of the dough, fold in
the sides, roll up, close the ends well and brush with a
beaten egg.
4. Bake the spinach strudel at 200 ° C (hot air) for about
20 minutes.
533.Tortilla wraps with tuna
ingredients
6 cherry tomatoes
120 g tuna (canned, natural)
1 avocado (ripe)
1 tbsp lime juice
salt
pepper
1 tortilla
preparation
1. If necessary, heat tortillas according to the package
instructions.
2. Loosen the pulp from the avocado and remove the
stone. Mash and mix with a little lime juice so it
doesn’t turn brown.
3. Wash and dice tomatoes.
4. Mix the tomatoes, tuna and avocado, season with salt
and pepper.
5. Spread the filling on the tortillas and roll them up well.
534. Prosciutto figs with potato cream

cooking time 30mins
servings 4
ingredients
3-4 figs (fresh)
100 g prosciutto
100 g potatoes (cooked, peeled)
50 ml of water
1 dash of oil
1 dash of vinegar
Cress (for garnish)
preparation
1. For the prosciutto figs with potato cream, first coarsely
chop the potatoes, mix in a bowl with the remaining
ingredients to a creamy mass (hand blender) and
season to taste.
2. Wash the figs, quarter or sixth and wrap each in a slice
of prosciutto or place on prosciutto rose.
3. The prosciutto and figs with cream potatoes with
watercress garnish and serve.
535. Sweet Potato Pancakes

cooking time 30mins
servings 4
ingredients
Olive oil (for frying)
290 g sweet potatoes
2 eggs
salt
preparation
1. For the sweet potato pancakes, peel the sweet potatoes
and grate them finely.
2. Whisk the eggs with salt and mix in the grated sweet
potatoes.
3. Form a small flatbread from each tablespoon of the
mixture.
4. Heat the olive oil, place the flatbreads in the oil, which
is not too hot, and fry them brown on both sides.

cooking time 30mins
servings 4
ingredients
10 pieces Yuu n ‘Mee Black Tiger organic shrimp (or
60 g eggplant
60 g baby corn
40 g basil (fresh)
20 g oyster sauce
10 g chilli (green)
2 tbsp soy sauce
20 g onion (green)
preparation
sunflower oil in the wok, sauté the vegetables in it,
season with oyster sauce, chillies, lime juice and soy
sauce.
2. Add the prawns and top with the basil and serve
quickly.
537. Creamed vegetables

cooking time 15mins
servings 4
ingredients
2 tbsp butter
1 onion (finely chopped)
1 tbsp wheat flour (smooth)
375 ml vegetable soup (clear)
salt
pepper
nutmeg
125 g QimiQ (chilled)
800 g vegetables (cooked)
preparation
1. For the cream sauce, melt the butter in a saucepan and
sauté the onion until translucent. Dust with flour, pour
on clear vegetable soup, season and let simmer briefly.
Stir the QimiQ into the sauce, add the cooked
vegetables, season to taste and serve.
538. Vegetable salad with apricots

cooking time 30mins
servings 2
ingredients
1 carrot
1 pc celery (small)
1 pc. Yellow carrot
200 g peas
100 g apricots (fresh)
4 tbsp apricot vinegar
4 tbsp hazelnut oil
Salt, white pepper
200 g mayonnaise
preparation
1. Cut the vegetables into small cubes and cook to the
point (not too hard, but also not overcooked). Mix the
cooked vegetables with the mayonnaise, marinate the
lettuce with the apricot vinegar and hazelnut oil. Cut
the apricots into small pieces (remove the core) and
place on the vegetables with the salad.
539. Vegetable rice with green asparagus

cooking time 30mins
servings 4
ingredients
1 cup (s) of basmati rice
1 cup (s) white wine (dry)
1/2 cup (s) vegetable stock
250 g asparagus (green)
salt
sugar
Lemon juice
preparation
1. If necessary, peel the asparagus stalks, cut into 4-5 cm
long pieces, drizzle with lemon juice, sprinkle with salt
and a little sugar and cook in a perforated bowl at
100°C for about 6 minutes.
2. Put the washed rice in a container and mix with wine,
vegetable stock, and salt.
3. Steam oven, setting vegetables at 100°C for 25
minutes. Mix in asparagus 5 minutes before cooking
time.

cooking time 30mins
servings 4
ingredients
2 cucumbers (medium)
500 ml sour cream (yoghurt or buttermilk)
salt
Dill
some garlic
For the deposit:
12 crayfish tails (up to 16, freely, raised)
Cucumber cubes
Tomato cubes
Sprigs of dill
preparation
For the cold cucumber soup with crayfish, cook the crabs and
release the tails. Peel and core the cucumber and mix
with sour cream (yoghurt or buttermilk). Season with
salt, pepper, dill and a little garlic. Arrange in chilled
plates, place cucumber and tomato cubes as well as crab
tails and garnish with dill.
541. Chinese cabbage namul

cooking time 60mins
ingredients
4 leaves of Chinese cabbage
salt
1 clove ( s) of garlic (finely chopped)
1/2 teaspoon paprika powder (or chilli)
preparation
1. For the Chinese cabbage namul, blanch the Chinese
cabbage ( scald briefly) and rinse in cold water . Mix
with the remaining ingredients and mix well. Transfer
to small bowls and serve.
542. Bean sprouts – Namul

cooking time 30mins
servings 4
ingredients
150 g bean sprouts
1 clove ( s) of garlic (finely chopped)
salt
1 teaspoon apple cider vinegar
pod (s) chilli (red)
1 pod (s) chilli (green)
preparation
1. For the Namul, blanch the bean sprouts (scald briefly)
and rinse in cold water. Mix with the remaining
ingredients and mix well.
2. Put the finished namul in small bowls and serve.
543. Crayfish in the root brew

cooking time 30mins
servings 4
ingredients
Crayfish tails and claws (20-24)
250 ml crab stock (or fish stock and crab butter)
50 g potatoes (floury, cooked, to thicken)
50 g butter (cold, or crab butter)
Basil (or parsley, chopped)
Shot of brandy
300 g vegetables (root or mixed vegetables, cooked)
preparation
1. Mix up crab or fish stock with boiled potato and cold
butter (or crab butter) in a tower mixer or hand blender
or bind (assemble). Season well with basil or parsley
and brandy. Stir in the cooked vegetables cut into small
cubes. Boil and release the crayfish. Arrange the
released crayfish tails in deep plates and pour the
bound sauce over them.
544. Colourful garden vegetables

cooking time 15mins
servings 4
ingredients
300 g broccoli
300 g cauliflower
300 g carrots
300 g beets (yellow)
300 g zucchini
salt
Butter (to the pan)
preparation
2. For colourful garden vegetables, clean the broccoli and
cauliflower and cut into bite-sized florets. Cut the
carrots, yellow beets and zucchini into sticks. Cook the
vegetables in salted water, adding the zucchini sticks a
little later as they take less time to cook.
3. Toss the colourful garden vegetables in hot butter and
season with salt if necessary.
545. Salmon trout fillet on a bed of colored vegetables
Ingredients
2 salmon trout fillets (120 g each)
150 g diced vegetables (carrots, zucchini, celery and
leek)
Olive oil (for frying)
1 tbsp lovage (chopped)
1 tbsp butter
salt
pepper
preparation
1. Preheat oven at 150°C.
2. Season well-boned fillets with salt and pepper. Heat
olive oil in a pan, fry the skin side fillets quickly. Place
in preheated oven and cook for approx. 150°C. Five
minutes. Meanwhile, sweat vegetables in a little olive
oil. Season with salt and pepper, add water, cook 1
minute. Scatter the chopped lovage with a tablespoon
of butter. Arrange vegetables on preheated plates and
top the fish fillets.
546. vegetable salad with buttermilk dressing

cooking time 30mins
servings 2
ingredients
1 head of head salad
1 carrot
4 pieces of radishes
1 turnip (yellow)
1/4 celery (head or stick)
1 bunch of chives
For the dressing:
200 ml buttermilk
10 tbsp olive oil
5 tbsp vinegar (white)
Salt (to taste)
Pepper (to taste)
Sugar (at will)
preparation
1. For the main buttermilk salad, prepare the dressing
first. Mix all ingredients well and season with salt,
sugar and pepper.
2. Wash the salad well and distribute the leaves on 4
plates. Peel and use a peeler to slice thin strips onto the
salad.
3. Spread buttermilk dressing. Cut chives into thin rings
sprinkle on salad. Serve the salad with buttermilk
dressing immediately.
547. Millet vegetable soup

cooking time 30mins
servings 6
ingredients
1 carrot
1/2 stick (s) leek
1 pc onion (small)
100 g peas
1/2 piece of kohlrabi
1 teaspoon rapeseed oil
500 ml of vegetable soup
50 g millet
Salt pepper
Bay leaf
thyme
30 g parmesan cheese
chives
preparation
1. Cut vegetables into small pieces for millet and
vegetable soup and finely chop the onion.
2. In the rapeseed oil, add the remaining vegetables and
let them roast briefly.
3. Garnish vegetable soup and sprinkle with millet. Add
the spices and simmer about 15 minutes over low
flame.
4. Remove the bay leaf and arrange soup plates.
5. Serve with parmesan and chives.
548. Pumpkin spread

cooking time 30mins
servings 4
ingredients
300 g pumpkin (peeled)
250 g low-fat curd
2 tbsp sour cream
salt
pepper
1 pc onion (small)
1 piece of pickled gherkin
toe (s) of garlic
preparation
1. Cut the pumpkin into small cubes, sauté in salted water
until soft. After cooling down, strain it finely, mix with
curd cheese and sour cream. Stir in chopped onion,
crushed garlic, parsley and the chopped cucumber and
season with salt and pepper. (Serve with black bread)
549. Baked zucchini from the air fryer

cooking time 10mins
servings 2
ingredients
2 zucchinis
4-6 slices of ham
1 tbsp olive oil
1/2 clove of garlic
salt
preparation
1. For gratinated zucchini, wash the zucchini first, cut the
stalk and halve the zucchini. Salt and let stand briefly
to escape the water. Then dab it well.
2. Meanwhile, peel and cut into thin slices. Heat oil in a
pan, fry garlic. Both sides fry the zucchini.
3. Place the zucchini in the baking pan with ham and
cheese.
4. Bake in the fryer at 160°C until the cheese has melted.
Serve gratin zucchini.
550. Tomato salad
cooking time 10mins
servings 4
ingredients
8 tomatoes
2 spring onions
8 tbsp olive oil
pinch of sugar
preparation
1. For the tomato salad, scald the tomatoes briefly, peel
them and cut into thin slices. Also, cut the spring
onions into thin slices. For the marinade mix the
balsamic vinegar with the olive oil and season with
salt, pepper and a pinch of sugar.
2. Add the cut basil leaves. Place the tomato slices in a
fan shape on each plate, sprinkle with spring onions
and pour the marinade over them.
cooking time 15mins
servings 4
ingredients
40 g wild garlic
200 g fresh goat cheese
1 pc avocado
1 tbsp olive oil
salt
Pepper (black)
Dandelion leaves (for sprinkling)
preparation
1. Wash, dry and finely chop the wild garlic and avocado
salad. Mix the goat cream cheese with the mixer until
smooth. In wild garlic, season with salt and pepper. Cut
the avocado into wedges and arrange on plates. Brush
the lemon juice.
2. Pour the cheese mixture into a piping bag and dress the
rosettes with olive oil on the avocado slices.
3. Sprinkle the dandelion blossoms over the wild garlic
and avocado salad.
ingredients
50 g semi-fat margarine
50 g skimmed yogurt
1 tbsp tomato paste
1 tbsp paprika (hot)
1 pc onion
1 tbsp capers
1 tbsp chives
Caraway seed
mustard
salt
pepper
preparation
1. Spread caper and cucumber with paprika, finely chop
the pickles. Peel and chop the onion. Wash the pepper
bell, remove seeds and stalk, and cut into small cubes.
Peel and press through the garlic press. Stir the
margarine in a 10-minute foam. Incorporate curd
cheese and yoghurt, stir all other ingredients. Season
with caraway seeds, mustard, salt and pepper, chives.
553. Tomato pots
cooking time 15mins
servings 4
ingredients
200 g herbal cream cheese
tomato
2 tbsp parsley
Seasoned Salt
Pepper
tbsp tomato paste
1 pinch of sugar
preparation
1. Halve the tomato, remove the pulp and cut into very
small pieces. Mix with the herbal cream cheese. Add
curd cheese and whipped cream and stir to a smooth
mass. Add the finely chopped parsley, tomato paste and
spices and season to taste.
ingredients
200 g goat milk cream cheese
2 tomatoes (fully ripe)
1 teaspoon basil
1 tbsp olive oil
preparation
1. Simmer tomatoes in hot water for 30 seconds, rinse
with cold water and peel them.
2. Then roughly dice.
3. Finely chop the basil and boil with the diced tomatoes
in the olive oil for 7 to 10 minutes.
4. Mix the goat’s milk cream cheese with the tomato
sauce and crème fraîche and beat to a fine cream.
ingredients
cucumber
1 clove of garlic
200 g low-fat curd
tbsp sour cream
1 tbsp horseradish
salt
pepper
Dill (fresh)
preparation
1. Cut and puree the cucumber. Chop the garlic and add.
Mix with the remaining ingredients and season with
salt, pepper and dill
ingredients
800 g cucumber (young)
200 ml of sour cream
2 teaspoons of paprika powder
8 potatoes
White pepper (from the mill)
preparation
1. Cook the potatoes with the skin on. Thinly cut the
peeled cucumber, season with salt and pepper. Mix in
the sour cream with the paprika powder and serve the
salad. Serve the cooked, peeled potatoes with the
cucumber salad.
ingredients
4 Radicchio Trevisano (medium)
2 tbsp orange juice
2 tbsp lemon juice
4 tbsp sour cream
1/2 tbsp Paradeismark (mixed with a little sugar)
1 tbsp applesauce
preparation
1. For the Trevisan radicchio salad, first cut the washed
and spun radicchio into 3 cm long pieces.
2. Then for the dressing, whisk all ingredients together
well, season with salt and pepper.
3. Marinate the radicchio with the dressing and serve the
Trevisan radicchio salad.

servings 4
ingredients
200 g low-fat curd
2 tbsp horseradish (freshly grated)
1 carrot
salt
pepper
preparation
1. For the curd cheese spread, grate the carrot finely, mix
well with the remaining ingredients and refrigerate.

servings 4
ingredients
150 g porcini mushroom
125 ml sunflower oil (if possible, directly from the
farmer)
1 tbsp mustard
2 egg yolks (cooked)
salt
Sugar
2 cl water
preparation
2. For the porcini mushroom marinade, cut the raw
porcini mushrooms into small pieces and mix with the
other ingredients.

cooking time 15mins
servings 2
ingredients
200 g extra sausage
200 g cheese (Emmentaler or Traungold)
1 onion (red)
2 pickles (large)
1 bell pepper (red)
salt
pepper
Steirerkraft Styrian pumpkin seed oil
Tomato vinegar (or red wine vinegar)
preparation
1. Peel the onion. Stalk the peppers and remove the
inside.
2. Cut the extra sausage, cheese, onion, cucumber and
bell pepper into fine strips and mix well.
3. Salt and pepper and marinate with a little vinegar and
plenty of pumpkin seed oil.
561. Dry French Fries
cooking time 20mins

servings 4
calories 120
Ingredients
400 gr of potatoes
soy oil to taste
1/2 teaspoon corn-starch
salt to taste
How to make
1. Cut the potatoes, as usual, dry them on paper towels and
set them aside.
2. Bring the oil to a boil, when it is very hot, remove half a
cup (of tea) of the hot oil and mix the corn starch.
3. Pour the oil back into the pan and then put the potatoes to
fry.
4. Remove, deposit on absorbent paper and salt to taste.
5. They will be super dry.
562. Zucchini cannelloni with tuna mayonnaise
Ingredients
2 medium zucchinis
150 g canned tuna
50 g mayonnaise
4 cucumber pickles
A handful of pitted green olives
4 medium ripe tomatoes
2 boiled eggs
Borges Extra Virgin Olive Oil
A pinch of salt
Oregano
Preparation
1. Wash the zucchinis and use a peeler to obtain long thin
strips. Reserve. Mix the mayonnaise with the tuna
without broth and the egg yolk to prepare the filling.
Chop the pickles, the egg white and the olives. Mix with
a little Borges Extra Virgin Olive Oil, a pinch of salt and
oregano. Reserve.
2. Stretch the strips of zucchini side by side, overlapping a
little, place a spoonful of stuffing on one end. Roll up the
strip to resemble cannelloni.
3. Grate tomatoes in an ovenproof dish and place the
cannelloni on top, finish with the mixture of pickles,
white and olives.
563. Penne salad with beetroot pesto sauce
Ingredients
400 g of penne pasta
1 orange
1 lettuce
1 avocado
½ lemon
½ red onion
For beetroot pesto sauce:
200 g of cooked beets
50 g of Parmesan cheese
50 ml of Borges Extra Virgin Olive Oil
A little milk
Salt
Preparation
1. To make the pesto, just beat all the ingredients together.
Peel and cut the orange into pieces. Wash, dry and cut the
lettuce. Peel and cut the avocado into cubes and squeeze
half a lemon to prevent it from turning brown. Peel and
cut the onion. Place the lettuce in a bowl, add the beetroot
pesto sauce and add a little more of Borges Extra Virgin
Olive Oil. Finish with the rest of the ingredients and
decorate with a few pieces of orange.
564. Chickpea, Spinach, Fresh Cheese and Salad Tapenade

cooking time 20mins
servings 4
calories 120
Ingredients
400 g of cooked chickpeas
200 g of fresh spinach
120 g of fresh cheese
For the tapenade:
150 g of black pitted olives
2 anchovy fillets
80 ml Extra virgin olive oil from Borges
Preparations
1. Wash the spinach and dry well. Cut the cheese into cubes.
Mix the cooked chickpeas in a bowl with spinach and
fresh cheese. Add the tapenade to your liking.
2. To make the tapenade, crush the olives and anchovies and
slowly add the olive oil.
565. Gnocchi with Mediterranean vegetables

cooking time 20mins
servings 2
calories 100
ingredients
250 g gnocchi (finished product)
100 g dolcelatte
50 g Brunch Legere classic
2 tbsp milk
4 celery (celery sticks)
1/2 bell pepper (yellow)
1 zucchini (small)
preparation
1. For the gnocchi with Mediterranean vegetables, place the
gnocchi with the dolcelatte, brunch and milk in an
unperforated cooking bowl and steam at 100 ° C for 10
minutes. After 7 minutes the vegetables are added. Cut
the vegetables into pieces of equal size and place in a
perforated cooking tray. The vegetables are cooked at 100
° C for 3 minutes. Arrange the gnocchi on a plate and
spread some of the vegetables over it.
566. Mediterranean pasta salad
cooking time 20mins

servings 2
calories 150
ingredients
160 g spiral noodles (raw)
160 g tomatoes
200 g cucumber
100 ml skimmed yogurt (drained)
Balsamic vinegar
1 tbsp olive oil
salt
pepper
Basil (fresh or dried)
preparation
1. First cook the spiral noodles in salted water until they are
al dente.
2. Wash tomatoes and cucumber and cut into bite-sized
pieces.
3. Mix all ingredients, marinate with vinegar and oil and stir
in the yoghurt.
4. Season the pasta salad with salt, pepper and basil, arrange
and serve.
567. Linguine with morels and asparagus
cooking time 20mins

servings 2
calories 490
ingredients
320-400 g linguine (thin ribbon noodles)
100 g morels (fresh)
6 stick (s) asparagus (green)
100 ml veal jus (also available in delicatessen shops)
1 cl Madeira
Parsley (chopped)
butter
preparation
1. Clean the morels, cut them in half and briefly wash them
in water. Peel the asparagus at the lower ends, cut away
the woody parts and cut the stalks into fine slices. Sweat
the asparagus in a little butter, add the morels and deglaze
with the Madeira. Pour veal jus and whipped cream on
top and let everything boil down. Meanwhile, cook the
linguine in salted water until al dente, drain and stir into
the sauce. Season with sea salt and pepper and stir in the
chopped parsley.
568. Zucchini Tagliatelle
ingredients
400 g zucchini
400 g tagliatelle
1 onion
2 toe (s) of garlic
1 pinch of nutmeg
Herbs (fresh, as desired, e.g. basil, sage, etc.)
100 g parmesan (or sheep cheese)
Olive oil (for the pan)
salt
pepper
preparation
1. Slice the zucchini into fine strips with a potato peeler.
Peel the onion and the garlic cloves and chop them into
fine cubes.
2. Cook the tagliatelle according to the instructions on the
package.
3. Heat olive oil in a pan and sauté the onion and garlic until
translucent. Add the zucchini strips. Season with salt,
pepper and nutmeg.
4. Add the cooked tagliatelle, toss it through once, mix in
the fresh herbs and season with grated Parmesan or diced
sheep’s cheese to taste.
569. Fried radicchio
cooking time 15mins
servings 4
calories 278
ingredients
750 g radicchio
4 onions
2 cloves of garlic
2 tbsp pine nuts
5 tbsp olive oil
preparation
1. For the fried radicchio, first, clean the radicchio, remove
the outer leaves and quarter lengthways. Cut out the
stems. Eighth the onions and finely chop the garlic
cloves.
2. Heat half of the oil in the pan and sweat the garlic in it.
Add pine nuts and onions and fry for about 3 minutes,
stirring constantly. Add the washed, well-drained
radicchio and fry over low heat for about 5 minutes.
Season the fried radicchio with salt, pepper and the
remaining olive oil.
570. Fried aubergines with feta spread
ingredients
1 aubergine
2 tbsp olive oil
salt
pepper
For the feta spread:
250 g sheep cheese (Greek)
7 tbsp olive oil
4 tbsp pumpkin seeds (roasted, finely chopped)
2 toe (s) of garlic
5 tbsp basil
salt
pepper
preparation
1. Wash aubergines and cut into slices. Fry on both sides in
olive oil and then season with salt and pepper. Serve with
feta spread and green salad.
Feta spread:
2. mash the sheep cheese with a fork and stir in olive oil
until smooth. Finely chop the pumpkin seeds, garlic and
basil and mix in. Season to taste with salt and pepper.
Garnish with basil leaves and roasted whole pumpkin
seeds.
571. Shepherd’s salad

cooking time 10mins
servings 2
calories 500
ingredients
2 meat tomatoes (large)
1/2 cucumber
2 peppers (1x green, 1x red)
1 onion (red)
2 spring onions
2 chili peppers
parsley
1 lemon
olive oil
sea-salt
preparation
1. Cut the tomatoes, the cucumber, the pitted peppers and
the onion into cubes, the spring onions into thin rings.
Halve, core and finely chop the chilli peppers. Mix all
ingredients and season with lemon juice, olive oil, sea salt
and the coarsely chopped parsley. Let it steep and serve
cold.
572. fried zucchini
cooking time 10mins

servings 6
calories 345
ingredients
6 zucchinis (small)
120 grams of flour
olive oil
preparation
1. Cut the well washed and dried zucchini into very thin
slices. In a large pan, pour the olive oil about one finger
high and heat it up. Salt and pepper the zucchini slices
and turn them in flour (shake off excess flour using a
sieve). Now fry the zucchini in small portions (otherwise
the oil will cool down too much) until golden brown,
turning constantly. Drain well on kitchen paper and serve
hot.
573. Tomato salad

servings 4
calories 296
ingredients
8 tomatoes
2 spring onions
8 tbsp olive oil
1 pinch of sugar
preparation
1. For the tomato salad, scald the tomatoes briefly, peel and
cut into thin slices. Also, cut the spring onions into thin
slices. For the marinade, mix the balsamic vinegar with
olive oil and season with salt, pepper and a pinch of
sugar.
2. Add the cut basil leaves. Place the tomato slices in a fan
shape on each plate, sprinkle with spring onions and pour
the marinade over them.
574. Bean salad with tomatoes

servings 4
calories 296
ingredients
500 g beans (thick)
6 tomato (s) (preferably fresh from the panicle)
1 bunch of onion (s) (spring onions)
4 pieces of anchovy fillets (pickled)
olive oil
Lemon juice
preparation
1. For the bean salad with tomatoes, remove the beans from
the pod and briefly blanch (scald) in salted water. Quench
in ice water and peel. Blanch the tomatoes as well, peel
off the skin, core and cut into eighths.
2. Finely chop the spring onions and cut the sardines into
bite-sized pieces. Remove any bones that may be present.
Put everything in a bowl, stir carefully and marinate with
olive oil, lemon juice and freshly ground sea salt.
3. Arrange the bean salad with tomatoes decoratively on
large plates.

servings 4
calories 200
ingredients
1 teaspoon basil
1 tbsp olive oil
preparation
1. Simmer tomatoes in hot water for 30 seconds, rinse with
cold water and peel them.
3. Finely chop the basil and boil with the diced tomatoes in
the olive oil for 7 to 10 minutes.
4. Mix the goat’s milk cream cheese with the tomato sauce
and crème fraiche and whip to a fine cream.
cooking time 25mins

servings 4
calories 196
ingredients
100 g spinach leaves (frozen)
125 g goat cream cheese (room temperature)
50 ml feta (room temperature)
1 teaspoon mint (fresh)
1 teaspoon lemon peel (untreated)
salt
preparation
1. Thaw the spinach and drain well, also pat dry with
kitchen paper. Put the spinach, goat’s cream cheese and
feta in a bowl and use the hand blender to make a cream.
Add the garlic, mint and lemon zest and stir into the
cream. Season with salt and pepper.
577. Tomato caper hummus
cooking time 25mins

servings 4
calories 196
ingredients
400 g chickpeas (canned)
120 ml Tahina (sesame paste)
80 ml of olive oil
1 clove of garlic (large)
3 tbsp lemon juice
250-300 g tomatoes (dried, in oil)
2 tbsp capers
1 tbsp tomato paste
2 tbsp basil (fresh)
1 tbsp oregano (fresh)
sea-salt
preparation
1. For the tomato and caper hummus, first, strain the
chickpeas and collect some liquid.
2. Chop the garlic and sun-dried tomatoes, chop the capers
and herbs. Puree all ingredients with a little oil from the
tomatoes to a creamy mass.
3. Season the tomato and caper hummus with sea salt and
pepper.
578. Tomato pesto
cooking time 5mins
servings 4
calories 96
ingredients
350 g tomatoes (dried, marinated in oil)
50 g hazelnuts (ground)
75 g parmesan (freshly grated)
some chili powder
olive oil
preparation
1. Drain the tomatoes. Catch 100 ml of oil and fill up to 200
ml with olive oil. Roughly chop the tomatoes and puree
in a blender (or food processor) together with the
hazelnuts, constantly adding the oil. Stir in the grated
parmesan and season with chilli. Process further or keep
tightly closed.
579. Greek mashed potatoes

cooking time 30mins
servings 4
calories 165
ingredients
2 egg yolks
Olive oil (as required)
2-3 cloves of garlic
1-2 tbsp lemon juice
Parsley (roughly chopped)
salt
preparation
1. Peel the potatoes, cut in half and cook in lightly salted
water until soft. Pour into a sieve and immediately strain
with a potato press or a liquor Lotte. Finely chop or crush
the garlic and stir in with the egg yolks. Now stir in
enough olive oil to make a creamy puree. Season to taste
with lemon juice and salt. Before serving, stir in the
chopped parsley quickly.
580. Spinach Gnocchi
cooking time 10mins

servings 2
calories 68
ingredients
180 g dumpling bread
400 g spinach (chopped)
3 egg (s)
150 ml milk (lukewarm)
salt
pepper
nutmeg
2 cloves of garlic (crushed)
preparation
1. For the spinach gnocchi, knead all ingredients into a
smooth mass.
2. Form 12 dumplings from the spinach dough with your
hands moistened in water and place in a greased,
perforated cooking container.
3. Cook in the steamer at 100 ° C for 12 minutes.

cooking time 15mins
servings 4
ingredients
40 g wild garlic
200 g fresh goat cheese
1 pc avocado
1 tbsp olive oil
salt
Pepper (black)
Dandelion leaves (for sprinkling)
preparation
1. Wash, dry and finely chop the wild garlic and avocado
salad. Mix the goat cream cheese with the mixer until
smooth. In wild garlic, season with salt and pepper. Cut
the avocado into wedges and arrange on plates. Brush the
lemon juice.
2. Pour the cheese mixture into a piping bag and dress the
rosettes with olive oil on the avocado slices.
3. Sprinkle the dandelion blossoms over the wild garlic and
avocado salad.
cooking time 10mins

servings 6
ingredients
50 g semi-fat margarine
50 g skimmed yogurt
1 tbsp tomato paste
1 tbsp paprika (hot)
1 pc onion
1 tbsp capers
1 tbsp chives
Caraway seed
mustard
salt
pepper
preparation
1. Spread caper and cucumber with paprika, finely chop the
pickles. Peel and chop the onion. Wash the pepper bell,
remove seeds and stalk, and cut into small cubes. Peel
and press through the garlic press. Stir the margarine in a
10-minute foam. Incorporate curd cheese and yoghurt,
stir all other ingredients. Season with caraway seeds,
mustard, salt and pepper, chives.
583. Tomato pots
cooking time 15mins
servings 4
ingredients
200 g herbal cream cheese
tomato
2 tbsp parsley
Seasoned Salt
Pepper
tbsp tomato paste
1 pinch of sugar
preparation
1. Halve the tomato, remove the pulp and cut into very
small pieces. Mix with the herbal cream cheese. Add curd
cheese and whipped cream and stir to a smooth mass.
Add the finely chopped parsley, tomato paste and spices
and season to taste.

servings 2
calories 600
ingredients
1 tbsp crème fraîche
1 teaspoon basil
1 tbsp olive oil
preparation
1. Simmer tomatoes in hot water for 30 seconds, rinse with
cold water and peel them.
3. Finely chop the basil and boil with the diced tomatoes in
the olive oil for 7 to 10 minutes.
4. Mix the goat’s milk cream cheese with the tomato sauce
and crème fraîche and beat to a fine cream.
servings 4
ingredients
cucumber
1 clove of garlic
200 g low-fat curd
tbsp sour cream
1 tbsp horseradish
salt
pepper
Dill (fresh)
preparation
1. Cut and puree the cucumber. Chop the garlic and add.
Mix with the remaining ingredients and season with salt,
pepper and dill

servings 2
calories 68
ingredients
800 g cucumber (young)
200 ml of sour cream
2 teaspoons of paprika powder
8 potatoes
White pepper (from the mill)
preparation
1. Cook the potatoes with the skin on. Thinly cut the peeled
cucumber, season with salt and pepper. Mix in the sour
cream with the paprika powder and serve the salad. Serve
the cooked, peeled potatoes with the cucumber salad.
cooking time 5mins

servings 3
ingredients
4 Radicchio Trevisano (medium)
2 tbsp orange juice
2 tbsp lemon juice
4 tbsp sour cream
1/2 tbsp Paradeismark (mixed with a little sugar)
1 tbsp applesauce
preparation
1. For the Trevisan radicchio salad, first cut the washed and
spun radicchio into 3 cm long pieces.
2. Then for the dressing, whisk all ingredients together well,
season with salt and pepper.
3. Marinate the radicchio with the dressing and serve the
Trevisan radicchio salad.

servings 4
ingredients
200 g low-fat curd
2 tbsp horseradish (freshly grated)
1 carrot
salt
pepper
preparation
1. For the curd cheese spread, grate the carrot finely, mix
well with the remaining ingredients and refrigerate.

servings 4
ingredients
150 g porcini mushroom
125 ml sunflower oil (if possible, directly from the
farmer)
1 tbsp mustard
2 egg yolks (cooked)
salt
Sugar
2 cl water
preparation
1. For the porcini mushroom marinade, cut the raw porcini
mushrooms into small pieces and mix with the other
ingredients.

cooking time 15mins
servings 2
ingredients
200 g extra sausage
200 g cheese (Emmentaler or Traungold)
1 onion (red)
2 pickles (large)
1 bell pepper (red)
salt
pepper
StarCraft Styrian pumpkin seed oil
Tomato vinegar (or red wine vinegar)
preparation
1. Peel the onion. Stalk the peppers and remove the inside.
2. Cut the extra sausage, cheese, onion, cucumber and bell
pepper into fine strips and mix well.
3. Salt and pepper and marinate with a little vinegar and
plenty of pumpkin seed oil.
591. Greek salad

cooking time 15mins
servings 4
ingredients
200 g cucumber
200 g tomatoes
100 g onions
100 g paprika (green)
100 g feta (Greek sheep cheese)
Balsamic vinegar
1 teaspoon olive oil
salt
oregano
basil
preparation
1. First, cut the cucumbers and tomatoes into bite-sized
pieces, cut the onions into rings, and cut the paprika into
strips.
2. Salt lightly and marinate with balsamic vinegar and olive
oil. Cut the feta into cubes.
3. Arrange the salad on plates, spread the feta cubes over
them, sprinkle with herbs.
592. Italian fisole salad
ingredients
350 g green beans
2 packs of mozzarella
100 g mortadella (or more)
Lemon olive oil
Savory
oregano
salt
pepper
preparation
1. For the Italian fisole salad, first wash the beans and cut
off the ends. Then put the beans in the boiling salted
water and cook for about 10 minutes, quench with cold
water and allow to cool.
2. In the meantime, cut the mortadella into 1 cm wide strips
and tear the mozzarella into pieces (it takes on the taste
better). Mix the green beans , mozzarella and mortadella
and season the Italian fisol salad with lemon and olive
oil, savory, oregano, salt and pepper.
593. Easy Chicken Breasts with Basil and Strawberries
Ingredients
300g of chicken breasts
2 tbsp of coconut oil (or olive oil)
2 cloves garlic
1/2 tsp sea salt
1/2 tsp ground gray pepper
300g strawberries
A handful of basil leaves
Lettuce or spinach leaves
Instructions
1. In a frying pan, heat 1 teaspoon of oil, and lightly fry
the crushed garlic cloves.
2. Then grill the chicken cut into thin strips, about 3
minutes for each side, until golden brown.
3. Season and salt to taste.
4. In a bowl, mix 1 teaspoon of melted coconut oil,
balsamic vinegar, chopped basil and previously washed
and chopped strawberries.
5. Serve the chicken on a lettuce or spinach salad, and add
the strawberry and basil mixture on top.
594. Balanced tuna, vegetable and pasta salad
Ingredients
100 g of whole wheat pasta
150 g of tuna (in its juice or olive oil)
2 handfuls of lettuce (lamb’s lettuce, mixed, iceberg
…)
1 tomato
80 g of corn
2 tablespoons of olive oil
4 tablespoons of cottage cheese (or more)
olives (optional)
a pinch of sea salt
black pepper or another seasoning (to taste)
preparation
1. Cook the pasta in boiling salted water according to
package directions.
2. Rinse the lettuce and tomato, chop them finely and
transfer everything to a bowl.
3. Then add the corn, cottage cheese and olive oil.
4. Add the cooked and drained pasta, the tuna without its
juice, and mix well.
5. Finally, season your vegetable salad with salt and
pepper to taste.
595. Balanced salad with tuna, peas and cheese
Ingredients
150 g of tuna in olive oil
100 g of plain Greek yogurt
100 g peas
50 g of corn
40 g grated cheese (mozzarella)
2 handfuls of lettuce
5 pickles
1 tomato
1 tablespoon of mustard
1 tablespoon of ketchup (sugar-free)
1 garlic clove, crushed
Instructions
1. Wash the salad and chop it finely.
2. In a bowl, mix it with the rest of the ingredients and stir
well.
3. The salad is best eaten immediately.
596. Healthy mango salad
Ingredients
80 g of buckwheat, semolina, bulgur or quinoa
1 mango
2 tablespoons of honey (or maple syrup)
2 tablespoons of grated coconut
raisins, nuts (optional)
1/4 teaspoon of cinnamon
Instructions
1. Cook buckwheat, semolina, bulgur or quinoa in water
according to package directions.
2. When finished cooking, drain the chosen ingredient and
let it cool.
3. Finely chop the washed mango and mix it with the rest of
the ingredients in a large bowl.
4. You can serve this salad immediately or after
refrigerating it.
597. Beet, apple and feta salad
Ingredients
2 apples
2 beets
2-3 tablespoons horseradish (freshly grated or
sterilized)
50 g of walnuts
100 g of feta cheese
a handful of baby spinach
preparation
1. Cook the unpeeled beetroot in boiling water (for about
15 minutes).
2. Once cooled, peel and mix the beetroot until you obtain
a puree.
3. Coarsely grate the grapes and mix them with the
beetroot puree.
4. Add 2-3 tablespoons of grated or sterilized horseradish,
chopped nuts, and crumbled feta cheese.
5. Mix everything and refrigerate the salad for several
hours.
6. Serve the salad with fresh spinach leaves.
598. avocado and egg salad
Ingredients
4 eggs
1 ripe avocado
40 g of corn
30 g of sundried tomatoes
a pinch of salt
a pinch of garlic powder
a pinch of ground black pepper
new onion
lettuce leaves
Instructions
1. First, prepare the hard-boiled eggs in boiling water
(cook them for about 8 minutes).
2. Let them cool, peel them then cut them into small
pieces and place them in a bowl.
3. Then add the washed and finely chopped avocado,
spring onion, cottage cheese, sundried tomatoes, corn,
salt and pepper.
4. Mix the salad and, if necessary, season it to taste.
5. You can serve the salad in lettuce leaves.
599. Delicious fruit and chicken salad
Preparation time 20 minutes

2 serving
Ingredients
200 g chicken fillets
120 g of plain yogurt
40g dried cranberries/raisins
40 g of almonds
a peach / nectarine
1 tablespoon of lemon juice
a handful of lettuce
a handful of fresh grapes (optional)
celery (optional)
a pinch of cinnamon
2 teaspoons of balsamic vinegar
Preparation
1. Cut the fillets into small pieces and brown them in a
pan without oil.
2. Once cooked, let cool and transfer to a bowl that has
already mixed the yogurt and lemon juice.
3. Add the chopped vegetables, fruits, cranberries and
almonds.
4. Toss the salad and season with black pepper and
cinnamon.
5. Drizzle with a drizzle of balsamic vinegar and serve.
600. Light and healthy coleslaw salad
Ingredients
½ white cabbage
2 carrots
½ onion
7 tablespoons of plain yogurt
2 tablespoons of sour cream
1 teaspoon of vinegar
a pinch of sea salt
½ teaspoon of mustard
1 teaspoon of lemon juice
Instructions
1. In a bowl, combine the yogurt, sour cream, mustard,
vinegar and lemon juice.
2. Grate the cabbage, carrots and onion as finely as
possible and pour the vegetables into the bowl with the
sauce.
3. Mix and season to taste with salt and pepper.
CHAPTER NINE Herbal Remedies
1. Sumac
Although this plant can be utilized in various herbal therapies,

it is one of the few healers employ to treat eye disorders. A
sumac decoction was used as a gargle to relieve sore throats or
as a cure for diarrhea. The leaves and berries were steeped in
tea or used to relieve poison ivy.
2. Oregano
The herb oregano is often included in many herbal
preparations, homeopathic medicines, and nutritional
supplements produced by the pharmaceutical industry in
tablets, cooking bags, syrup.
Drinking medicinal solutions of oregano helps with
suffocation, helps to increase bile secretion.
Due to the diuretic effect of oregano, this plant is used as a
phototherapeutic agent in diseases of the bladder and kidneys.
Accelerated withdrawal of fluids from the body, provoked by
using drugs based on oregano, helps cleanse the kidneys of
infections.
As part of urological collections, oregano forms kidney stones
and inflammation in the urinary tract.
Herbal preparations with oregano help with pancreatitis with
reduced secretion of the pancreas and are used to treat acute
infectious disease of whooping cough, accompanied by cough
attacks and inflammatory processes in the upper respiratory
tract.
3. Oregano
The herb oregano is often included in many herbal
preparations, homeopathic medicines, and nutritional
supplements produced by the pharmaceutical industry in
tablets, cooking bags, syrup.
Drinking medicinal solutions of oregano helps with
suffocation, helps to increase bile secretion.
Due to the diuretic effect of oregano, this plant is used as a
phototherapeutic agent in diseases of the bladder and kidneys.
Accelerated withdrawal of fluids from the body, provoked by
using drugs based on oregano, helps cleanse the kidneys of
infections.
As part of urological collections, oregano forms kidney stones
and inflammation in the urinary tract.
Herbal preparations with oregano help with pancreatitis with
reduced secretion of the pancreas and are used to treat acute
infectious disease of whooping cough, accompanied by cough
attacks and inflammatory processes in the upper respiratory
tract.
4. Elderberry
Elderberry (Sambucus) is a genus of dicotyledonous plants

with 30 species. They are distributed mostly in the temperate
zone of the northern hemisphere, but are also found in the
south. Most are shrubs or low trees. 3 species are growing in
Bulgaria: black, red, and elder (herbaceous elder).
The leaves, flowers and fruit of the plant can be used for
herbal medicine. Elderberry leaves help treat colds,
pneumonia, bronchitis, tuberculosis and cough.
The herb is also recommended to treat inflammation of the
kidneys and bladder, prostate, high blood pressure, gout,
haemorrhoids, hives and obesity.
Elderberry tea has a laxative effect and is very suitable for
frequent, not very persistent constipation.
5. Red Clover
Red Clover is a potent herbal antibiotic that can significantly

boost the immune system. This herb has even been shown to
increase red blood cell count in those who use it. Surprisingly,
Red Clover is also a natural anticoagulant, meaning it can
dissolve blood clots quickly. This, in turn, provides a general
health boost regardless of what you are dealing with.
Red clover has a wide range of applications. It is primarily
used to address women’s health issues and alleviate
menopausal symptoms such as hot flashes, swollen and
inflamed breasts, and uterine cramps. Other applications
include whooping cough, bronchitis, and asthma relief.
6. Lemon Balm
The scent gave this herb its name: lemon balm exudes the
aroma of a citrus fruit.
Lemon balm is easy to care for and the ideal plant for
beginners. The spicy perennial thrives in tubs and boxes for
many years, even on less sunny balconies. The leaves smell
strongly of lemon and the whole plant grows to a maximum
height of 50 cm.
The leaves can be used to make tea, but they can also be used
in cold drinks, desserts, fruit desserts, and salads. The aromatic
herb complements fish, herbal quark, and meat.
Fresh leaves can be used, or individual stalks can be dried for
storage.
As a tea or bath additive, lemon balm has a calming effect.
The distilled extract is also known as “melissa spirit,” and it
aids in the treatment of headaches and nervousness.
7. Chamomile
Chamomile has white flowers with a yellow centre and a
hollow space underneath. This plant is used medicinally and to
make chamomile tea. Plant outside in September or early
spring.
Chamomile is also used in herbal remedies such as chamomile
tea. It produces small white flowers with a yellow and hollow
centre if it is true chamomile.
Chamomile was a traditional medicine used thousands of years
ago to treat anxiety and stomach upset. The herb is combined
with other plants to obtain numerous health benefits.
Chamomile can help you if you have heartburn, an upset
stomach, nausea, or sickness. It is also beneficial for sore
mouth and cancer. Chamomile can aid in the healing of
wounds caused by skin irritation.
8. Black Haw
Blackhawk is a large suckering native shrub or small tree that
can reach 20 feet in height and nearly as wide. It has three
seasons of interest and is a valuable wildlife plant. The spring
flowers are large white cymes, and the autumn leaves are reds
and purples. Berries ripen to a purplish-black color and are
consumed by both humans and birds. Viburnums set fruit
better when pollinated by more than one shrub.
With bright red berries and cream-colored flowers, this lovely
bush is a staple of Southern herbalism in the United States.
Native Americans used it for various women’s health issues,
including childbirth, miscarriage, and labour. It has now
settled into the comfortable role of relieving uterine cramps
associated with menstruation—but anyone, man or woman,
can benefit from its ability to relieve intestinal or stomach
cramps as well.
9. Evening Primrose
An herbal source of Omega-3 fatty acids and anti-
inflammatory properties. Evening Primrose is given a
mysterious name because it blooms in the evening. Its
benefits, however, are not so mysterious—high amounts of
plant mucilage contain Omega-3 fatty acids, making it an
herbal target for dealing with inflammatory issues. Evening
primrose is only active in oil form; look for oil capsules or
topical oils in natural food stores. If you are an experienced
herbalist, try making your sun-infused seed pod oil.
10. Chamomile
In the United States, chamomile is commonly used as an
anxiolytic and sedative for anxiety and relaxation, and few
believe it is a cure-all. In Europe, it is used to treat wounds and
reduce swelling and inflammation. Few studies have been
conducted to determine how well it works with each illness.
Chamomile can be consumed as a tea or applied as a
compress. It is deemed safe by the FDA. Drowsiness caused
by medications, herbs, or supplements may worsen.
Chamomile can interfere with how some medicines are
absorbed by the body, causing the medicine level in some
people to become excessively high. As with any herbal plant,
consult with a healthcare professional before using it.
11. Allspice
As the name suggests, Allspice is a wonderful spice used for
business success and relieve mental tension. It can also be
used as a healing herb and prepare a healing herbal bath.
12. Vervain
Vervain has long been used in herbal medicine because it
contains various beneficial compounds to the human body.
Studies have shown it to be effective in slowing the growth of
cancerous tumours, protecting the nerves,
13. Rocket Nightshade
The rocket-leaved nightshade is native to Central and South
America, where it grows along roadsides, in rocky areas, and
on dams. It is a pioneer plant that frequently colonizes
disturbed areas. The plant prefers moderately moist, porous,
nutrient-rich soil in full sun and is frost sensitive.
Sticky nightshade, which is used in traditional herbal
medicines for its diuretic and antihypertensive properties, has
been the subject of numerous cardiological clinical studies.
When taken orally, the herb lowers blood pressure
significantly before stabilizing both diastolic and systolic
readings. Because it is related to the tomato plant, it has
similar antioxidant properties and is beneficial to overall heart
health.
14. Roselle
One of the most studied plants is the roselle. Its phytochemical
ingredients make it an exceptionally efficient plant for treating
high blood pressure and cardiac conditions. This herb has been
demonstrated to help those with enlarged heart muscles and
renovascular failure. Few western medications and plants are
as effective as roselle as an herbal remedy for blood pressure-
related disorders and damage.
15. Mushroom Plant

The mushroom plant is a wonderful source of minerals such as
calcium, protein, iron, beta-carotene, and vitamins A and C.
Chlorophyll is abundant in mushroom herb plants, which
herbalists praise for its blood-cleansing effects.
People who don’t consume mushrooms for health reasons or
appreciate the flavour but not the texture should try mushroom
plant herbs. The peculiar mushroom-like flavour is enhanced
by cooking. To prevent colour and nutrient loss, add leaves to
cooked meal at the last minute.
16. Corn Silk

The long, silky strands that grow on corncobs are corn silk.
Though it’s usually discarded when corn is cooked for eating,
it may have a variety of medicinal uses.
For generations, corn silk has been used as an herbal treatment
in traditional Chinese and Native American medicine. Many
countries, including China, France, Turkey, and the United
States, still use it today.
17. Echinacea
In recent years, echinacea has gained popularity as a remedy
for colds and other upper respiratory illnesses. Native
American healers were once again ahead of the pack.
Echinacea was employed “as a treatment for more diseases
than any other plant,” according to herbalist Melvin Gilmore.
16. Lady’s Slipper

Native American women often wore the lady’s slipper flower
in their hair because it is so lovely. On the other hand, the herb
was prized for its therapeutic prowess rather than its beauty.
Lady’s slipper was used to cure painful menstruation, difficult
childbirth, hysteria, chorea (uncontrollable spasmodic
movements), and insomnia by Native American healers.
According to one historian, a lady’s slipper was said to have
offered undisturbed sleep to a patient who had been suffering
from insomnia for so long that even opium had failed to assist.
“The herb may be utilized in all stress reactions, emotional
tension, and anxiety states,” says herbalist David Hoffmann.
19. Magnolia
Few trees are as lovely or fragrant as the magnolia when in
blossom. But don’t be fooled by its seductive allure—a it’s
potent medicine. There have been numerous tales of successful
cures involving this aromatic tree throughout history.
According to a colonial historian, a Swedish settler with
ulcerated leg sores recovered swiftly after being treated by a
Native American who rubbed the lesions with a mixture of
magnolia ashes and swine fat. “This closed up the sores that
had been always open before, and the old man’s legs stayed
sound till his death,” he wrote.
Native Americans boiled magnolia tree branches to prepare a
tea, which they used to treat colds, fever, diarrhea, muscle
cramps, and intestinal worms. Herbalists have recently
broadened the usage of magnolia tea, which can be brewed
from the bark or leaves, to treat nausea, asthma, and tobacco
addiction. Magnolia decoctions have been used as antiseptics
for wounds, scrapes, and other skin irritations, and a magnolia
gargle is claimed to be beneficial for alleviating toothaches.
20. Calendula plant

Calendula is one of the most valuable plants in an herbalist’s
arsenal, traditionally used to induce menstruation in women
who do not menstruate properly and to relieve menstruation
pain. This is because its diverse phytochemical ingredients
repair the body in various ways. Calendula is a versatile flower
that deserves to be at the top of the list for its medicinal
properties. It’s a digestive medication that helps relieve
muscular spasms and heal stomach ulcers.
21. Arnica
Arnica is a medicinal herb used to treat bruises, painful
muscles, and aching joints. Arnica is a must-have in your
medicine cabinet, and it will always be effective as a cure for
the body’s musculoskeletal system. This plant has a strong
magical ability to protect and enhance the body and heal it.
Working with the magical characteristics of arnica in rituals
and spells can foster a sense of power and virility, as well as a
greater acceptance of your magical abilities and capabilities.
Allow it to enter your spell work to boost your confidence as
you embrace and investigate the reality and practice of Wicca.
Find new ones that speak to you every day as you continue to
study herbs in your Wicca work. You might want to develop
your Wiccan Garden to keep your emphasis on specific herbal
magic, and you can plant a different variety of herbs to
investigate each season. You can also forage for them outdoors
to learn what is growing when and how to seasonally use herbs
and cures.
22. Wrinkles
The Native Americans were probably unconcerned about
facial wrinkles. After all, they greatly respected age, whereas
today’s people are more likely to fight the aging process. They
did, however, care about their appearance, and historians
believe they took good care of their skin.
Native Americans kept their skin clean and fresh by sweating
frequently. They also used animal fats, particularly bear fat, to
moisturize and protect the skin from the elements. They also
used purslane, witch hazel, rosemary, and sage.
Scientists now know that these herbs are extremely beneficial
to the skin because they are high in antioxidant compounds.
Antioxidants aid in the prevention of wrinkles by preventing
the harmful effects of naturally occurring oxygen molecules
known as free radicals, which are known to cause skin
damage.
The most convenient way to consume these skin-beneficial
herbs is as teas. You can also make herbal tea and apply it to
your skin as a compress, as many Native Americans did. Make
a paste of fresh leaves and apply it as a poultice.
Because of their astringency, these herbs can be especially
effective when used as poultices. According to herbal
authority James A. Duke, Ph.D., they tighten the skin by
causing proteins to contract temporarily.
Purslane facials are particularly effective, he claims. Blend a
handful of fresh purslanes in a blender. Then, dab the mash on
your face, leave it on for 15 to 30 minutes, and thoroughly
rinse your face.
23. Varicose Veins

The veins in the body are designed to collect “used” blood
from various tissues and return it to the heart and lungs. The
veins are filled with tiny one-way valves to ensure that blood
flows in the right direction. As blood columns pass through the
veins, these valves snap shut behind them, preventing blood
from flowing backward.
It’s a clever system, but it’s not always effective because the
valves occasionally weaken and lose strength. This is common
in leg veins because gravity makes it more difficult to push
blood upward.
Blood flows backward when the valves “slip,” forming pools
of accumulated blood. More and more blood flows into these
pools over time, causing the veins to swell. After a while, the
veins become so large and discoloured that they can be seen
through the skin. Varicose veins are what they’re called.
Doctors will sometimes inject medications to seal off the
damaged veins, forcing blood to find alternate, more efficient
routes. There are, however, natural remedies that can be
beneficial, two of which were commonly used by Native
Americans.
According to herbal expert James A. Duke, Ph.D., eating raw
violet flowers is probably the best start. Violet flowers contain
rutin, a compound that has been shown to help fortify capillary
walls. According to Dr. Duke, eating several teaspoons of
violet flowers per day (pansies may also be used) can make a
significant difference. Hawthorn berries and horse chestnuts
are two other natural remedies that may help increase capillary
strength.
According to Dr. Duke, there is some evidence that you can
strengthen veins from the outside by applying witch hazel,
which is available as a liquid or tincture in pharmacies and
health food stores. Some herbalists believe that drinking witch
hazel tea can also strengthen the veins.
These herbal treatments are most effective when combined
with a diet high in fruits, vegetables, legumes, and whole
grains. These foods are high in fiber, which can help prevent
varicose veins by preventing constipation and the
accompanying straining that increases pressure on blood
vessels. Regular exercise also helps because moving the
muscles moves the veins, which helps push blood in the right
direction.
24. Sore Throat

Sore throats are typically caused by colds and flu and respond
quickly to treatment for these conditions. On the other hand, a
sore throat can be caused by pollution, smoking, or excessive
yelling or talking. A sore throat caused by a bacteria called
streptococcus is less common and must be treated by a doctor.
Infection-related sore throats are usually accompanied by other
symptoms such as fever or general aches and pains.
Native Americans had a variety of remedies for sore throats,
but the most popular were herbal teas, which can be used as a
gargle as well as a drink. Repeat the treatments every few
hours until your throat feels better.
25. Shingles
The problem with shingles is that the virus that causes it, a
herpes virus, never disappears. After an attack, it recedes into
the body until it resurfaces one day, causing a painful rash on
the face or torso. The rash develops into blisters resembling
chicken pox within a week or two.
There is no treatment for shingles. The virus usually burns
itself out, but all you can do is deal with the discomfort in the
meantime. Many herbalists report that strong skin washes
made from the popular Native American herb’s lemon balm,
liquorice root, and purslane, all high in anti-viral compounds,
have successfully treated the condition.
Add a teaspoon of dry herb (or two teaspoons of fresh) to a
cup of boiling water to make a wash. Steep for 10 minutes
before straining and allowing to cool. The washes can be
applied directly to the skin or through a wet compress.
26. Ringworm
Ringworm, a bothersome fungal infection that causes severe
itching, is typically treated with skin washes made from
Native American herbs such as echinacea, plantain,
goldenseal, liquorice root, ginger, and yellow dock, all of
which have been found to contain potent anti-fungal
compounds. Add a teaspoon of dried herb (or two teaspoons of
fresh) to a cup of boiling water to make the wash. Allow for
10 to 15 minutes of steeping time before straining and
applying to the skin, either directly or as a compress.
Furthermore, garlic can be used as a rub to help stop
ringworm, and the milky sap of the milkweed plant is
effective.
27. Poison Ivy

Poison ivy, the bane of anyone who enjoys the great outdoors,
could be a major annoyance for Native Americans. When the
plant’s oil comes into contact with the skin, it can be
extremely irritating. Furthermore, the oil is extremely long-
lasting, remaining active for months or even years. This means
that even if people did not contact poison ivy directly, they
could get a rash by touching something that had once been in
contact with it, such as clothing or a tool handle.
Native Americans didn’t waste time scratching; they
developed effective poison ivy remedies. Impatiens, also
known as jewelweed, was a favourite of theirs. To relieve
itching, mash the frail blossoms and apply them directly to the
skin. Other plants that can help include aloe, bearberry,
willow, and sassafras.
28. Burdock
The roots and leaves make an excellent liver tonic and aid in
purifying the body and blood. Most people use burdock root to
help them get rid of acne symptoms, but it also helps with
various skin issues like eczema. Make a tincture of the dried
root in alcohol and take 10-20 drops a day. You can eat the
fresh leaves and roots after boiling them in water and
discarding the water to remove the bitterness.
29. High John herb

This is a multipurpose herb that is frequently worn as an
amulet. It is extremely effective in increasing men’s sexual
prowess. It is also used to produce oils and in incense and
powders. High John bestows, among other things, luck,
protection, financial blessings, success, and strength. It is also
referred to as The Conqueror Root.
30. Wormwood
Artemisia absinthium, also known as wormwood or holy herb,
is a plant medicinal herb with digestive and insecticidal
properties that has been used since time immemorial. It is
indigenous to Western Europe and North Africa, but it can
now be grown almost anywhere on the planet.
Wormwood is a powerful digestant that promotes liver health
and reverses the damage caused by liver disease. It is used to
treat stomach spasms. Wormwood’s healing properties are
truly diverse, and it is sometimes used to treat depression and
anxiety-related disorders due to its effects on the brain.

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DR.

28 Day-Meal Plan to Detox and

Dr. Sebi is a naturalist, pathologist, herbalist, and biochemist.

Nutritional Guide | vegetables

28 Days Meal plan

Preparation time: 10 minutes

Preparation time: 10 minutes

Preparation time: 5 minutes

Preparation time: 10 minutes

Preparation time: 10 minutes

Prep time: 10 minutes

Preparation time: 10 minutes

Preparation time: 20 minutes

Preparation time: 10 minutes

Preparation time: 10 minutes

Preparation time: 5 minutes

Preparation time: 10 minutes

17. Lime & Mint Summer Fruit Salad

25. Dr. Sebi Hot Sauce Recipe

26. Spelt Waffles

Cooking time: 20 minutes

Cooking time: 25 minutes

Cooking time: 10 minutes

Cooking time: 5 minutes

Cooking time: 15 minutes

51. Cheesy Spinach Casserole

Prep time: 10 minutes

Preparation time: 10 minutes

53. Pizza Margherita

Preparation Time: 10minutes

Preparation time: 10 minutes

Preparation time: 15 minutes

57. Alkaline flatbread

58. Chickpea Burger

Preparation time: 10 minutes

Preparation time: 11 minutes

Cooking time: 15 minutes

66. Lemon Tuna

70. Roasted Tofu and Vegetables

71. Tomato Green Salad

Preparation time: 15 minutes.

Preparation time: 15 minutes.

73. Tomato soup

Preparation time: 10 minutes

Preparation time: 10 minutes

Preparation time: 20 minutes

Preparation time: 15 minutes

Preparation time: 15 minutes

Preparation time: 15 minutes

Preparation time: 20 minutes

82. Chickpea and Avocado Salad Sandwich

Preparation time: 10 minutes

Preparation time: 10 minutes

• Preparation time: 10 minutes

• Preparation time: 10 minutes

• Preparation time: 10 minutes

• Preparation time: 10 minutes

• Preparation time: 10 minutes

• Preparation time: 10 minutes

• Cooking time: 30 minutes