Kitabı oku: «Healthy Fitness Meals And Drinks: 600 Delicious Healthy And Easy Recipes For More Vitality», sayfa 9
Millet Buddha-Bowl with Zucchini
Servings: 1
Preparation: 30 min.
Ingredients:
● 60 g millet
● pepper
● salt
● herbs of your choice
● 20 g courgettes
● a little olive oil
● ¼ teaspoon soy sauce
● ¼ avocado
● half a cucumber
● 2 tomatoes of your choice
● 1 egg
● 1 clove of garlic
● 1 onion
Preparation:
1. At the beginning we take care of the vegetables. Peel the courgettes and cut them into fine slices. Repeat the same with the cucumber. Chop the tomatoes into small pieces as well. The millet is prepared with water as usual. For seasoning you can use pepper, salt and herbs.
2. Heat a pan with 1 Tablespoon. oil and fry the egg in it. In between season again and again. Chop the garlic clove and onions into small pieces and sauté in a separate pan. After 3 to 4 minutes you can add the vegetables. Don't forget to season in between! Meanwhile peel the avocado, remove the flesh and cut into fine slices.
3. When the millet is ready, you can spread it evenly over the bowl. Then add the fried egg. In the next step, add the vegetables. Then you can add the avocado slices. Round everything off with the soy sauce, pepper, salt and other herbs of your choice.
Chicken Quinoa Bowl
Servings: 1
Preparation: 20 min.
Ingredients:
● pepper
● salt
● 1 chicken breast fillet
● 2 broccoli florets
● 1 to 2 tomatoes of your choice
● 80 g quinoa
● 50 g rocket salad
● half an avocado
● 50 g mushrooms
● ½ onion
● ½ Teaspoon olive oil
● 50 g yoghurt
● ½ Teaspoon soy sauce
Preparation:
1. Cut the chicken fillet into slices and fry in a pan with 1 Tablespoon. oil. Prepare the quinoa according to the instructions on the packet. For seasoning use all herbs of your choice. Cut the mushrooms and tomatoes into small cubes and add to the mixture. Finely chop the onions, cut the peppers into fine slices and add to the pan.
2. In the meantime we can take care of the dressing. Mix pepper, salt, yoghurt, soy sauce and olive oil in a bowl. Cut the avocado flesh into fine slices and add to the bowl.
3. Wash rocket salad well and add to the bowl. Then spread the vegetables with the chicken strips. Add the onions and round off with the sesame seeds.
Salmon Bowl with Noodles
Servings: 1
Preparation: 20 min.
Ingredients:
● pepper
● salt
● ½ salmon fillet
● 2 broccoli florets
● 70 g noodles of your choice
● zucchini at will
● 3 mushrooms
● 3 sugar peas
● red cabbage
● half a handful of edamame
● ½ tablespoon chilli sauce
● 2 tablespoon Hummus
● ½ teaspoon apple vinegar
● ½ teaspoon aesame oil
● broccoli of your choice
Preparation:
1. Prepare quinoa according to instructions. Prepare noodles in water. Use pepper and salt to season between meals. Add a little oil to the pan and fry the tomatoes, courgettes, broccoli, Edamame and sugar snap peas. Season well every now and then.
2. Heat the pan with a little oil and fry the salmon fillet on both sides for a few minutes. Use the chilli sauce, pepper and salt for seasoning. Meanwhile mix hummus, pepper, sesame oil, salt and apple vinegar in a bowl. Wash the salad well and add to the bowl. Spread the vegetables, salmon and noodles well. Put the hummus in the middle of the bowl.
Tofu Bowl with Brown Rice
Servings: 1
Preparation: 15 min.
Ingredients:
● pepper
● salt
● 50 g mixed salad
● paprika to taste
● 50 g brown rice
● 2 mushrooms
● sesame as you like
● 1-2 tablespoon honey
● 2 slices tofu
● ½ tablespoon teryiaki sauce
● ½ tablespoon sesam
● 1 tablespoon soy sauce
Preparation:
1. Prepare the rice according to the instructions. Cut the tofu into slices and fry in a pan with a little oil. Then season with black sesame seeds and a little teriyaki sauce. Fry the mushrooms in the pan as usual. Slice the peppers and chop the red cabbage.
2. In the next step we take care of the dressing. Mix pepper, salt, soy sauce and honey in a bowl. Spread the salad on the bowl and add the remaining ingredients. Round off with the dressing and sesame.
Buddha Bowl in Mediterranean Style
Servings: 1
Preparation: 10 min
Ingredients:
● 50 g spelt grain
● pepper
● salt
● 50 g salad of your choice
● 40 g beans of your choice
● 50 g turkey meat
● 10 medium cocktail tomatoes
● tomato puree to taste
Preparation:
1. Prepare the spelt as usual according to the instructions. Cut the turkey meat into even slices, add a little oil to the pan and fry together with pepper, salt and tomato paste. Meanwhile cut the tomatoes into small pieces.
2. Wash the beans and salad well and drain. In the next step we take care of the dressing. Simply mix pepper, salt, olive oil, lemon juice and balsamic vinegar in a bowl. Spread the dressing evenly over the salad and then spread the meat and vegetables on top.
Buddha Bowl with Chicken Skewers and Radishes
Servings: 1
Preparation: 50 min
Ingredients:
● 100 g chicken breast fillet
● 50 g salad of your choice
● pepper
● salt
● 2 stalks lemongrass
● 1 tablespoon vegetable oil
● 2 tablespoon olive oil
● 5 olives
● vegetables of your choice
● half a bunch of radishes
● lemon juice
● balsamic vinegar
Preparation:
1. Wash the chicken fillet and drain well. Then cut into bite-sized pieces. In between season with salt and pepper. Wash vegetables and cut into bite-sized pieces. Wash salad and drain.
2. Spread the salad in the bowl and then add the vegetables. For the dressing, grab a bowl and mix a little lemon juice, pepper, salt and basil. Then pour over the salad and spread the chicken pieces on top.
Falafel Bowl with Pomegranate
Servings: 1
Preparation: 50-55 min.
Ingredients:
● 4 falafel
● pepper
● salt
● ¼ teaspoon sesame oil
● 40 g hummus
● ¼ pomegranate
● 50 g salad of your choice
● half a carrot
● ¼ cucumber
● 3 cocktail tomatoes
● 2 radishes
Preparation:
1. Prepare the falafel according to instructions and season. Cut tomatoes, cucumbers and radishes into small pieces. Peel and finely grate the carrots. Wash salad and spin dry.
2. In the next step we take care of the dip. Mix hummus, pepper, salt and a little sesame oil in a bowl. Then spread the salad evenly in the bowl. Cover with falafel and the vegetables. Add the dressing and round off with the pomegranate seeds.
Soban Noodles-Bowl with Chickpeas
Servings: 1
Preparation: 35 min
Ingredients:
● 100 g chick peas
● pepper
● salt
● ¼ tablespoon olive oil
● a bit of cumin
● a little garam masala
● a small pinch of cayenne pepper
● a small pinch of paprika powder
● a small pinch of sea salt
● 60 g aoban noodles
● 20 g chick peas
● ¾ tablespoon olive oil
● ½ tablespoon water
● a small clove of garlic
● a small pinch of pepper and salt
● ¼ tablespoon tahini paste
● ½ tablespoon lemon juice
● ¼ broccoli
● 10 g chinese cabbage
● half a carrot
● 10 g tomatoes
● ¼ tablespoon lemon juice
● 20 g green cabbage
Preparation:
1. Before you start with the preparation you should preheat the oven to 180 degrees top and bottom heat. In the next step you can wash the chickpeas and put them aside. These are then mixed with spices and olive oil. They should bake in the oven for at least 35 minutes. In the meantime, you can prepare the soban noodles according to the instructions. In the next step you can mix them with lemon juice, sesame oil, pepper, salt and other spices.
2. In the next step we will take care of the hummus. Put the chickpeas together with the water, olive oil, lemon juice, pepper, salt, a small clove of garlic, Tahini paste, cumin and other spices into a mixer and mix together.
3. Wash all the vegetables well and cut them into small pieces. Cook in salted water for about 5 minutes. Wash the peppers, red cabbage and Chinese cabbage and cut into bite-sized slices. In the next step mix with the green cabbage, lemon juice and salt. Wash the tomatoes and cut them into small pieces.
4. Salad and vegetables on the bowl and then gradually add the remaining ingredients. Finally use pepper and salt for seasoning.
The Rainbow Bowl with Chicken Fillet
Servings: 1
Preparation: 10 - 15 min.
Ingredients:
● 1 handful of salad of your choice
● pepper
● salt
● ¼ avocado
● 60 g tofu
● ⅓ a handful of red cabbage
● ⅓ handful of soya bean sprouts
● ⅓ a handful of radishes
● a small carrot
● mushrooms to taste
● 1 tablespoon tahini
● ⅓ tablespoon olive oil
● half a lemon
● 40 g chicken fillet
Preparation:
1. Wash the vegetables and the salad thoroughly, drain and then process into bite-sized pieces. Wash and drain the chicken fillet. Then cut the meat into fine slices and fry in a pan with 1 Tablespoon oil on both sides until golden brown.
2. In the next step we take care of the dressing. Squeeze the juice of the lemon in a bowl and mix it with Tahini paste, pepper, salt and olive oil. Spread the salad on the bowl, spread the vegetables and meat on it and then add the dressing.
Avocado Bowl with Quinoa
Servings: 1
Preparation: 15 min.
Ingredients:
● 60 g quinoa
● pepper
● salt
● ¼ avocado
● 60 g broccoli
● 40 g red cabbage
● 150 ml water
● 20 g peas
● a small pinch of sea salt
● spices of your choice
Ingredients for the spice mixture:
● ⅙ teaspoon chili powder
● pepper
● salt
● ⅙ tablespoon paprika powder
● ⅙ teaspoon garlic powder
● ¼ teaspoon oregano
● ¼ teaspoon cumin
Preparation:
1. Mix all ingredients for the spice mixture together in a bowl. Wash the vegetables well, drain and cut into small pieces. Prepare the quinoa as usual according to the instructions. Bring to the boil together with the vegetables, spice mixture, pepper and salt. Reduce the heat and let the mixture simmer for at least 10 minutes.
2. Add the peas gradually and season to taste with salt and pepper. Remove the flesh of the avocado and cut into fine slices. Spread all ingredients on the bowl and season with the spice mixture.
Vegan and Vegetarian Recipes
Vegan Bowl with Superfoods
Servings: 1
Preparation: 25 min.
Ingredients:
● 60 g quinoa
● pepper
● salt
● half a sweet potato
● 120 ml water
● 2 teaspoon coconut oil
● half an avocado
● a medium-sized carrot
● a handful of rocket salad
● 2 pinches marjoram
● 40 g beans of your choice
The ingredients for the hummus:
● half a can of chickpeas
● pepper
● salt
● 3 tablespoon olive oil
● 3 tablespoon water
● 1 tablespoon tahini
● half a clove of garlic
● half a lime
● a small pinch of sea salt
Preparation:
1. Wash the rocket and the rest of the vegetables thoroughly at the beginning and drain. Now spread the rocket evenly over the bowl. Prepare the beans as usual and then spread on the bowl. In between season with pepper, salt and other spices.
2. Put the ingredients for the hummus in a blender and mix them together. Then spread on the bowl together with the remaining ingredients.
Vegan Pesto Bowl
Servings: 1
Preparation: 70 min
Ingredients:
● 20 cashew nuts
● 30 ml water
● pepper
● salt
● 30 g couscous
● ¼ green cabbage bunch
● mushrooms to taste
● half a clove of garlic
● 30 g parsley
● ¼ tablespoon olive oil
● ½ tablespoon lime juice
● a mixer
Preparation:
1. At the beginning you should let the cashew kernels steep in water for at least 1 hour. Then you can put them with parsley, pepper, salt, lime juice and garlic clove in the blender and puree well.
2. prepare the couscous according to the instructions and cut the mushrooms into bite-sized pieces. Then wash the cabbage, chop it into small pieces and add to the pan. In the last step, add all the ingredients to the bowl.
Sweet Potato Bowl with Turmeric
Servings: 1
Preparation: 55 min.
Ingredients:
● half a sweet potato
● pepper
● salt
● ½ teaspoon turmeric
● 120 ml vegetable broth
● 1 egg
● ¼ tablespoon olive oil
● 20 g pistachios
● 30 g brown rice
● a handful of spinach of your choice
The ingredients for the dressing:
● 15 ml lemon juice
● 20 ml olive oil
● 1/4 tablespoon maple syrup
● 1 sprig parsley
● 1/17 teaspoon salt
Preparation:
1. Wash and peel sweet potatoes and then process them into bite-sized pieces. Heat the pot with a little oil and sauté the sweet potatoes in it. In between season with turmeric, pepper and salt. Add a little vegetable stock to the pot and simmer until the sweet potatoes are soft. Use a suitable stick for pureeing.
2. Wash the rice well and then prepare as usual. In the meantime, we take care of the dressing. Finely chop the parsley and puree with the remaining ingredients. Finally, arrange all the ingredients in the bowl step by step and season to taste with spices.
Protein-Rich Vegan Bowl
Servings: 1
Preparation: 30 min.
Ingredients:
● pepper
● salt
● 1 medium sweet potato
● a little oil for frying
● 200 g chick peas
● tofu at will
● 120 g quinoa
● 2 carrots
● half a lime
● half an avocado
● 1 tablespoon soy yoghurt
● ½ tablespoon mustard
● a few sesame seeds
● blackberries
● herbs of your choice
Preparation:
1. Before you start with the preparation, you should preheat the oven to 200 degrees top and bottom heat. In the next step, wash the sweet potatoes, peel them and cut them into bite-sized pieces. You can then mix them with salt and a little oil and bake in the oven for at least 15 minutes.
2. Prepare the quinoa according to the instructions. Use salt and pepper to season the quinoa. Then we take care of the chickpeas. These are mixed well with the curry powder, salt, chili powder and the oil and then burned for 5 minutes. In the next step you can cut the tofu into bite-sized pieces and mix it with the soy sauce, oil and lime juice. The red cabbage is also cut into bite-sized pieces. Remove the fruit flesh from the avocado and process into fine slices.
3. Then we can take care of the dressing. For this, mix the soy yoghurt in a bowl with pepper, salt, the juice of the fresh lime and mustard. Finally, spread the ingredients on the bowl and add the dressing.
The Colourful Vegan Buddha Bowl
Servings: 1
Preparation: 20 min.
Ingredients:
● pepper
● salt
● 80 g rice of your choice
● half an avocado
● 1 tablespoon olive oil
● half a can of chickpeas
● half a can of kidney beans
● half a bunch of spring onions
● 100 g cauliflower
● half a pineapple
Preparation:
1. Prepare the rice as usual. Peel the pineapple and cut into bite-sized pieces. Then wash the vegetables well and chop them into small pieces. Chop the onions into small pieces and sauté in a pan for a few minutes. Then add the vegetables and sauté for a few minutes. In between use pepper and salt for seasoning.
2. For the dressing you can use olive oil, lemon juice, pepper and salt again. After all the ingredients have been prepared, first spread the rice evenly over the bowl. Then add the vegetables and pineapple. The dressing rounds everything off.
Vegan Mangold Bowl with Tofu
Servings: 1
Preparation: 15 min
Ingredients:
● mangold to taste
● pepper
● salt
● 40 g rice of your choice
● 3 tomatoes of your choice
● 40 g tofu
● maize
● half a handful of rocket salad
● 10 g chia seeds
● 20 g broccoli
Preparation:
1. Prepare the rice as usual in salted water. In the meantime, cut the tofu into small pieces. Then heat the pan with a little oil and fry the tofu slices in it. Use pepper and salt for seasoning. Wash the remaining vegetables and drain well.
2. Take out the finished tofu and put the vegetables in the pan and fry well. In between season again and again.
3. In the last step distribute the rice evenly on the bowl. Then distribute the vegetables and add the tofu pieces. You can use the dressing from the last recipe.
Millet Bowl with Falafel
Servings: 1
Preparation: 25 min.
Ingredients:
● 80 g millet
● pepper
● salt
● 30 g courgettes
● olive oil
● lime juice
● a pinch of sea salt
● 4 falafel
● mushrooms of your choice
● ¼ cucumber
● 3 tomatoes
● spices of your choice
Preparation:
1. Prepare millet as usual and season afterwards. Prepare the falafel according to the instructions. Wash, drain and chop the vegetables. Heat the pan with a little oil and fry the falafel on both sides until golden brown. In the next step add the vegetables and fry.
2. In the meantime we take care of the dressing. Just mix olive oil, lemon juice, pepper and salt in a bowl. When all the ingredients are ready, pour the millet into the bowl. Then add the vegetables and the remaining ingredients. Round everything off with a little dressing.
Lentils-Egg-Bowl
Servings: 1
Preparation: 20 min.
Ingredients:
● 1-2 eggs
● pepper
● salt
● 60 g lenses
● maize
● 3 medium tomatoes
● 20 g nuts of your choice
● ½ cucumber
● ½ lime
● 1 tablespoon vinegar
● olive oil
Preparation:
1. Prepare the lentils as usual in a pot. Wash all the vegetables and cut into bite-sized pieces. Beat the eggs in a pan and fry on both sides. Use salt and pepper for seasoning.
2. After a few minutes add the vegetables to the pan. Meanwhile we take care of the dressing. Just squeeze the juice out of the lime and mix it with a pinch of sea salt, pepper, vinegar and olive oil.
3. Now start to spread the lentils on the bowl. Then add the eggs and the vegetables. Round everything off with the dressing and a few nuts.
The Vegan Fruit Dream
Servings: 1
Preparation: 5-10 min.
Ingredients:
● 1 mango
● 1 apple
● 10 g goji berries
● half a banana
● 30 g strawberries
● 30 g blueberries
● ½ pineapple
● 100 ml natural yoghurt
● a pinch of cinnamon
● coconut flakes
● a few berries of your choice
● 1 tablespoon honey
Preparation:
1. Peel pineapple, apple and mango and cut them into bite-sized pieces. Then we can take care of the dressing. Simply mix the natural yoghurt with the berries and honey. The best way to do this is to use a blender.
2. Then start filling the bowl with the fruits. The next step is to add the yoghurt mixture. Round everything off with a few coconut flakes.
