Himmlisch Gesund: nachhaltiges, ausgewogenes Kochbuch

    During Christmas and New Year's Eve we had a good meal, sinned and celebrated. Now, in wet and cold January, we have resolved to do good to our bodies. And to pay more attention again to sustainable, balanced nutrition.

    Tip: The book "Himmlisch Gesund" (Jan Thorbecke, 28 Euro) by food blogger Lynn Hoefer, in which she reveals super delicious recipes that are easy to cook in everyday life, all based on vegetables. The best: Hoefer does not use refined white flour, sugar, meat, gluten or industrial products. Here are our three favourites for morning, noon and evening.




    Preparation time: 5 minutes
    Cooking time: 
    10 minutes
    For 2 persons

    • 100 g (gluten-free) oat flakes
    • 350 ml water
    • 6 tbsp coconut milk
    • 1 tsp coconut oil
    • 1 tsp almond paste
    • 1 tsp maple syrup
    • 1⁄2 TL Cinnamon
    • 100 g raspberries

    Even during the warmer months, I like to make a porridge in the morning. In summer I prefer coconut milk and juicy raspberries. In winter it tastes good with grated apple or warm berries. So, in only 15 minutes you can prepare a creamy, pleasant, satisfying and nutritious breakfast and pamper your body in the morning. There is always time to eat healthy.

    Put the oat flakes together with the water and the coconut milk into a small saucepan and boil briefly over high heat.

    Reduce the heat, add the coconut oil and the almond paste and continue cooking for about 5 minutes, stirring constantly. If the porridge starts to set, add a little more water or coconut milk.

    Finally add the maple syrup and the cinnamon and serve with the raspberries.




    Preparation time: 20 minutes
    Cooking time: 
    15 minutes
    For 4 persons

    For the Taboulé:

    • 100 g quinoa
    • 1 shot cider vinegar
    • 300 ml water
    • 100 g green cabbage
    • 2 tbsp extra virgin olive oil, cold pressed
    • 300 g tomatoes
    • 2 bunches smooth parsley (approx. 50 g)
    • 2 bunch mint (approx. 30 g)
    • 60 g pomegranate seeds

    For the dressing:

    • 2 tbsp extra virgin olive oil, cold pressed
    • 4 tablespoons freshly squeezed lemon juice
    • Abrasion of half an organic lemon
    • 2 teaspoons raw honey
    • 1 tsp ground cumin
    • Sea salt and black
    • Pepper to taste

    In the Lebanese and Syrian cuisine, I especially love the aromatic salads, from which I can easily satisfy myself. The generous use of herbs defines Persian cuisine. While Germans often strip the parsley leaf off as decoration, parsley is eaten and celebrated in bundles in taboulé. To bring more of home into the taboulé, I have replaced a large part of the parsley with kale, which, marinated with the dressing, simply tastes heavenly. If it is not kale time, simply replace the kale with more parsley.

    Wash the quinoa thoroughly and bring to boil with a dash of apple vinegar and 300 ml water in a saucepan at high heat. Reduce the heat and simmer for about 12-15 minutes until the water has completely evaporated. Loosen the quinoa a little with a fork and set aside. Remove the kale from the stalk, cut into thin strips and place it in a large bowl with 2 tablespoons of olive oil. Massage the kale with your hands for about 5 minutes to make it soft. Finely dice the tomatoes. Coarsely chop the parsley and mint and mix it with the tomatoes, kale and quinoa. Mix the dressing in a small bowl and spread over the salad. Garnish with the pomegranate seeds and serve fresh.




    Preparation time: 10 minutes
    Baking time: 
    approx. 40 minutes
    For 4 persons

    • 5 yellow peppers
    • 3 carrots
    • 1 large onion
    • 2 cloves of garlic
    • 2 tbsp extra virgin olive oil, cold pressed
    • 1 jar or tin of cannellini beans (400 g)
    • 2 tsp turmeric
    • 1 tsp cumin
    • 700 ml water, more if needed
    • 3 tbsp vegetable stock paste
    • Sea salt and freshly ground pepper
    • some nuts, e.g. hazelnuts, as decoration
    • fresh herbs, e.g. coriander or parsley, as decoration

    For me, soups are the perfect dinner during the week. Unfortunately, they rarely last long because they lack satiating protein. That's why I like to use Cannellini beans to make soups not only creamier, but also fuller. If you don't have any Cannellini beans at hand, just take small white beans or a glass of cooked chickpeas. The roasted yellow peppers make this soup heavenly aromatic and the addition of turmeric makes the soup particularly valuable because turmeric has anti-inflammatory properties.

    Cut the peppers in half, remove the seeds and place them on a baking tray lined with baking paper with the inside facing down. Peel the carrots, cut them into coarse strips and spread them on the baking tray. Peel the onion and the garlic cloves, halve the onion and add both to the vegetables. Sprinkle with olive oil and roast for about 30-40 minutes until the skin of the paprika comes off. Then peel it off with a fork.

    Drain the beans and rinse with clear water. Puree the peppers, carrots, beans, spices, water and vegetable stock paste finely in a heat-resistant mixer. If the soup is too creamy, add a little more water. Bring the soup to the boil again in a saucepan and add sea salt, pepper and possibly more spices. Serve with chopped nuts.

     Himmlisch Gesund Kochbuch

    Photo Copyrights:
    Cover: Christian Boldt (c) 2018 Jan Thorbecke Verlag, Ostfildern, Germany
    Recipe photos: Lynn Hoefer (c) 2018 Jan Thorbecke Verlag, Ostfildern


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