Light and Refreshing Kohlrabi-Apple Salad

You want something refreshing on your table? This amazing salad will be a bless at every BBQ! And it is super easy and quick!
Here comes the recipe for 4 servings:

Ingredients:

2 Apples

500g kohlrabi 

1 lemon

Raspberry dressing (opt.)

Sweetener

150g light plain yoghurt

Buttermilk

Cayenne pepper

Instructions:๐Ÿ‘‡๐Ÿผ๐Ÿ˜Š

1. Grate the apples and kohlrabi to get thin slices/pieces.

2. Prepare the dressing and mix together the yoghurt and the raspberry dressing. Add buttermilk until it is as liquid as you desire.โ˜บ๏ธ

3. Add the juice of one lemon and cayenne pepper and sweetener to taste.๐Ÿ˜œ

4. Put it in your fridge for at least 20 minutes and enjoy.๐Ÿ˜‰

Enjoy summer and thank you for 11 subscriptions!!!โค๏ธโค๏ธโค๏ธ๐Ÿ˜๐Ÿ˜๐Ÿ˜โค๏ธโค๏ธโค๏ธ

I hope you enjoy trying my recipes!๐Ÿ™†๐Ÿผ๐Ÿ’•
Love, Katie ๐Ÿ“๐Ÿ“๐Ÿ“

Carrot Fries รก la Katie

You are craving for salty food? French Fries perhaps? But you want to eat healthy right?
๐Ÿ‘‰๐ŸผThen this is the perfect recipe for you!
I make it all the time with sweet potatoes but also withโ€ฆ carrots!
Surprised?๐Ÿ˜ณ
Then try it out and build your own opinion! If you like sweet potatoe fries I am sure that you will looove these guilt free carrot fries๐Ÿ˜‰.
They are not only fat free but also full of minerals and vitamins. Scroll down to get to know all the great benefits of carrots๐Ÿ‘‡๐Ÿผ๐Ÿ˜ป

But first: the recipe๐Ÿ˜Š

image

Ingredients:

1 kg of carrots
Black pepper
Cayenne pepper
Salt
Paprika
Fresh curry

If you want a dip besides (it can substitute the mayo or ketchup):

200g Quark
2 -3 garden radish
Fresh dill/chives (or other herbs)
Mineral water

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Instructions:

1. Prepare your griddle with a baking sheet.
2. Wash the carrots.
3. Cut the carrots into fries (donโ€™t peel them, the minerals and vitamins are mostly in their skin๐Ÿ˜‰)
4. Put them on the baking sheet and add some black pepper and the fresh curry
5. Bake them for 15-20 minutes at a high degree (it depends on your oven) and replace the curry with new curry
6. Snack on the delicious and crunchy curry or hash it and add it into a bowl.
7. Prepare the dip if you want it: stir one spoon of mineral water in the quark before you add the washed and cut herbs.
8. After another ~10-15 minutes pour your fries into the bowl and add some salt and cayenne (careful with this!). Add paprika and stir it to spread the spices.
9. Serve and enjoy!

 

Good to know:๐Ÿ˜‰fdb4cd4a546a9734f6c2efb554891763
Carrots wonโ€™t cure preexisting vision problems, but they can protect against sight issues caused by vitamin A deficiency.

Carrots also contain small amounts of other vital nutrients such as vitamin C (5 milligrams per 1 cup serving) and calcium (96 milligrams per 1 cup serving).

Carrots contain beta-carotene, a powerful antioxidant associated with lower diabetes risk.

Carrots contain high amounts of soluble fiber, largely from pectin, which could be the reason theyโ€™ve been shown to lower cholesterol.
๐Ÿ˜‰

 

Love, Katie ๐Ÿ“๐Ÿ“๐Ÿ“

Indian Style: Vegetarian Curry Zoodle Stir

If you don’t know about my attitude towards spice and seasonings I will tell you now. I love the variety but still I have some preferences : cinnamon, curry, cayenne pepper and black pepper.

And I -a German foodie- just made up a healthy Indian Style recipe including all these (except cinnamon) plus a lot of vegetable.

So here you go:image

Ingredients:

(2 Servings)

2 big zucchinis

5 carrots

250g champignons

250g baby tomatoes

300g quark/ Greek yoghurt

Black pepper

Cayenne pepper

Curry

image

Instructions:

1. Wash the vegetables.

2. Cut the champignons, tomatoes and carrots

3. Boil the carrot slices in some water in a huge pan.

4. While this prepare ย  Zoodles ย (for further instructions click on the word).

5. Pour 95% of the water the carrots have been in in a mug to drink it later (it contains lots of vitamins๐Ÿ˜‰) .

6. Add champignons, tomatoes and zoodles and slow down the heat a little.

7. When the zoodles are al dente turn of the heat completely and add curry and pepper to taste.

8. Stir in the quark/Greek yoghurt.

9. You might want to add more pepper or curry.

10. There you go, enjoy!

Love,

Katie๐Ÿ“๐Ÿ“๐Ÿ“

Grandma’s Healthy Tomato Soup

Grandma’s Healthy Tomato Soup

Since so many of you liked my Grandmaโ€™s Healthy Veggie Casserole I decided to share another recipe from my grandma๐Ÿ‘ต๐Ÿปโค๏ธ with you. I only changed one ingredient to make it healthier.
Excited to try?

Letโ€™s go!๐Ÿ™†๐Ÿผ

Ingredients:

tomatoes
2-3 onions
200g quark/Greek yoghurt
1 spoon of butter
salt
pepper

As a topping: fresh basil

Optional: thin carrot pieces or rice

Instructions:

1. Wash the tomatoes and slice the onions.
2. Cook the tomatoes together with the onions.
3. Blend it (like Beckham๐Ÿ˜‰๐Ÿ˜‚)
4. Stir in the butter and the quark/Greek yoghurt
5. Add salt and pepper to taste
๐Ÿ™ŠYou might want to add some tomato paste if the taste of the tomatoes is too watery.
6. Serve with basil and pepper
7. Enjoy either this way or add some cooked rice or some tiny raw carrot pieces

Love,
Katie๐Ÿ“๐Ÿ“๐Ÿ“ and her grandmaโค๏ธโค๏ธโค๏ธ

Grandma’s Healthy Veggie Casserole

Today I want to share a recipe with you my grandma cooked for me this week.
I ate a real mountain because it was so good and only with my favorite vegetables.๐Ÿฒ

Here is the recipe:

fdb4cd4a546a9734f6c2efb554891763

Ingredients:

1kg broccoli
800g carrots (8-10 carrots)
500g sweetheart cabbage

Opt. Diced and smoked chicken

(Granny included the chicken and cooked som potatoes for us in a seperate bowl coz I don’t like them too soft๐Ÿ˜๐Ÿ˜๐Ÿ˜)

1 spoon butter
1 1/2 spoon flour
Milk

To taste:
Salt and Pepper
Broth powder

IMG_1083

Instruction:

1. Cook the vegetable until it is almost done.Arrange them in a casserole mold.

2. Melt the butter

3. Add the flour and keep stirring until there are no more clots.

4. Add as much milk as you want and add salt, pepper and broth powder.

5.Keep stirring for one more minute.

6. Pour it over the vegetable and bake it for about 20-25 minutes at (200 degrees Celsius).

Enjoy!!!

Love,โค๏ธโค๏ธโค๏ธ
Katie๐Ÿ“ and her grandma๐Ÿ‘ต๐Ÿป

PS: Is there a Grandma’s day? I mean is there something like Mother’s Day? If not at least my grandma and I had the rest of Motherday’s (which was yesterday, when granny cooked this delicious casserole)ย dessert.

Baked Eggplants

Before I introduce you into my brandnew recipe๐Ÿ’ฅ I want to let you know about all the great benefits of eggplants.๐Ÿ†๐Ÿ†๐Ÿ†Eggplants are not only a delicious but also a very healthy vegetable. Of course, in general vegetables are known for being good for your health but most people could not guess how good eggplants are for you and your body.๐Ÿ˜‰

 

In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. A lot of studies have proved that Phytonutrients protect body cells from damage caused by free radicals and in turn prevent tumor growth and invasion and spread of cancer cells. They also stimulate detoxifying enzymes within cells and promote cancer cell death.๐Ÿ‘๐Ÿผโ˜บ๏ธ

From animal studies it is also proved that the juice of eggplants decreases a high blood cholesterol and weight level.๐Ÿ˜

Dietary fibers are already recognized as important factors in weight management because they increase satiety and reduce your appetite, making you feel fuller for longer and thereby lowering your overall calorie intake. Since eggplant is already low in calories, it makes a great part of a health and balanced diet.๐Ÿ‘Œ๐Ÿผ

Okay, enough for now, I guess you are more than excited to try the new recipe now!๐Ÿ˜‰

IMG_9224

Ingredients:

For two persons:

4 eggplants

200g cottagecheese

4tsp of low-fat quark/ Greek yoghurt

2 big tomatoes

2 carrots

 

Herbs and spices of your choice. I recommend black pepper, cayenne pepper, curry, chives and fresh curry.

IMG_9221

Instructions:

1. Clean the vegetables.

2. Cut the eggplants into halves, cut a holes in their middle and place them on a baking trail.

3. Fill the holes with cottagecheese and diced tomatoes.

4. Cover the rest with quark/yoghurt before you add some spice.

5. Cut the carrots into slim streaks and place them on top of the eggplant. You can add more cheese or quark before you add herbs such as curry or chives.

6. Put youโ€™re the baking trail in your oven. Depending on your oven it takes about 25-40 minutes until you can enjoy your amazing meal!

Of course you can create a lot of other variations. For example I only used tomatoes and Greek goat cheese, or tomatoes and Parmesan without cutting a hole.

Be creative and try whatever you might like!IMG_0754

 

 

Light and Easy Zoodles – Pasta made of Zuchini

Summer is coming! I can feel it!

As May started the sun started to shine again, too. At lest that is the case in Germany..

Summer means sun, fun, swimming in the sea, heat, BBQ’s in the evenings and a lot more. But sometimes the heat makes it difficult to find the right thing to cook, right?

So be prepared to learn how to cook a quick dinner in only 5 minutes with simple and few ingredients!

 

 

First of all you need either a vegetable peeler or better specific gadget which looks similar to this one:

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Ingredients:

1 couragette per person

Additionally you might want a sauce, parmesan, cottage cheese and pepper, or some olive oil and sun dried tomatoes.

IMG_0847

If you scroll down to the button you get to know the greatest benefits of courgette/zucchini ;-)!

IMG_0842

Instructions:

  1. Clean the couragette and cut it into three pieces
  2. Make vegetti/zoodles out of them
  3. Add the topping of your choice
  4. Either enjoy them cold (perfect for hot summer days!) or heat them up in the microwave

 

I hope you all like it!

Love, Katie

IMG_0839

Good to know:

-Courgette is one of the very low calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.

-Courgette hold relatively moderate amounts of folates; provides 24 ยตg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately during early pregnancy it can help prevent neural tube defects in the fetus.

-Courgette is rich in vitamin A.

 

 

 

Champignons Salad for Champions

Some days (especially in summer๐ŸŒž) I love having a simple and easy light meal. Since I always try not to eat to much meat because of the terrible life some of these animals leaded I often think about alternatives to include protein into my meals.
Are you looking for a light and healthy meal?๐ŸŒฑ Quick and easy?๐Ÿ„ Vegetarian? ๐Ÿฎ Protein included?โ˜บ๏ธ

Then you definitely should give this recipe a try!๐Ÿฝ

IMG_8916

Ingredients: (for 2 persons)

250 g champignons
2 carrots
2 big (Roma) tomatoes
100 g cottage cheese
Salad of your choice

black pepper, cayenne pepper, chives (parsley,salt)

Optional: pumpkin seeds

Instructions:๐Ÿ’๐Ÿผ
Peel of a few stripes of the carrots with a vegetable peeler and cut the rest of the carrots into slices.
Add the carrots into the middle of your pan and add some water.
Now you can clean and quarter the mushrooms. Spread out the cleaned champignons around the carrots. It is important to place the carrots in the middle first because they need more heat to be perfect.๐Ÿ™†๐Ÿผ
Heat these two ingredients up on a medium heat level.

Prepare the plates by putting huge salad leaves on the ground. Dice the tomatoes and place them on one half of the plate. Now you can put the carrot stripes on top of it and add some cottage cheese. If you want you can highlight this with pumkin seeds. Now add as much pepper as required.
Before adding the champignons and the carrots onto the other half of your plate add some cayenne pepper and some black pepper. Optionally you can use salt and chives or parsley.

IMG_8905

I love this light dish โค๏ธ and the fact that it it so colourful โค๏ธ๐Ÿ’™๐Ÿ’œ๐Ÿ’›๐Ÿ’šand contains a lot of protein ๐Ÿ’ช๐Ÿปeven when it is without any meat. As I mentioned in another post I am not (!) a vegetarian but I try to eat moderated and balanced thinking of the severe way animals are treated often.๐Ÿฎ๐Ÿท๐Ÿฐ๐Ÿฅ
We can get a lots of minerals and proteins from the amazing plants of Mother Earth!๐ŸŒŽ

So, enjoy your meal with a good conscience ๐Ÿ˜‰

Love,
Kathi๐Ÿ“๐Ÿ“๐Ÿ“

Salmon Spinach Quiche

 

Last month I went to a birthday party which was a “Crime Dinner”. ๐Ÿ˜ต๐Ÿ”ซEveryone who was invited got a script in advance and a character (I was the murderer๐Ÿ˜Ž๐Ÿ™Š). During the dinner with several courses the play developed and in the end everyone has the chance to suspect one.๐Ÿค” One guest suspected me, but the other girls did not find out that I killed the victim.๐Ÿ˜ˆ๐Ÿ˜

Why am I writing about this funny and exciting evening?

Because the main course was a Quiche Lorraine which inspired me to bake a quiche the next weekend too!โ˜บ๏ธ
But I used different ingredients and made it healthier. ๐Ÿ˜‰Honestly this was so good that I ate more than half of it on my own๐Ÿ˜‚๐Ÿ™Š๐Ÿ™ˆ๐Ÿ™†๐Ÿผ.IMG_9104

Ingredients :

For the crust:

175 g wholewheat flour

90 g butter

Salt
Water

The filling:
100 g smoked salmon
250 g leaves spinach (fresh or frozen)
150 g cottagecheese
125 g low-fat quark or Greek yoghurt
125ml buttermilk
1 egg
1 egg yolk
Black pepper
NutmegIMG_9106

Instructions:

Prepare the dough kneading all the ingredients plus 3 spoons of water together. Depending on the flour you have chosen you might need to add some butter.Put it in the freezer for at least 30 Minutes.

During this action you can start to slice the salmon into very tiny pieces and fry them without additional fat in a pan for a very short time (until they change their colour slightly). Mix it together with the cooked or defrosted spinach. Add some nutmeg and pepper to it.
In a seperate can mix together the quark/Greek yoghurt with the buttermilk, the egg and the egg yolk. Again you can add some nutmeg and pepper.IMG_9080

Grease a pie form and press in the dough so that it covers everything. The crust is meant to be thin.
Now you press into the dough with a fork several times, to avoid a dry crust.IMG_9081

Bake your crust for 10 minutes at 390F (200C) degrees.

Put the spinach-salmon mix on top of it and top this with cottagecheese.

Pour the milk-quark-mix over it and bake it at 390F (200C) degrees for about 30 minutes this time.
IMG_9095
This way you get a wonderful result:

Enjoy!
Love, Katie๐Ÿ“๐Ÿ“๐Ÿ“

Spicy Red Chicken With Green Tagliatelle

Do you know those things you keep eating even though you are already satisfied?
This is one of these foods, some careful๐Ÿ˜‚
And a great merit is that it’s done in less then 20 minutes!โŒš๏ธ
Ready for this incredible recipe???

๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ

 

For 4 persons:

400 g green pasta (tagliatelle; spinach flavored)
500 g chicken breast
20 g butter
2 onions
2 spoons flour of your choice
2 spoons tomato paste
2 tsp green (or black) pepper
1 bunch of chives
1/4 l broth of your choice
A bit salt

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1. Put the pasta into a pot and start to cook in salted water them until even.

2. Cut the chicken into thin slices and roast them in a pan with the butter.

3. Dice the onions and add them to the chicken. Now you can add some pepper and salt.

4. Dust the flour over it, sweat it shortly, add the tomato paste and the broth and cook it for five minutes.

5. Hack the pepper and add it. Heat it up for one short moment again and sprinkle the chives on top of it!

๐ŸŒถ๐ŸŒถ๐ŸŒถ Those who don’t like spicy food as much as I do should stir in some low-fat quark๐ŸŒถ๐ŸŒถ๐ŸŒถ

You can also replace the pasta with cauliflower which I like to do sometimes. But try the green tagliatelle first!๐ŸŒฑ๐Ÿ˜‰๐Ÿ™†๐Ÿผ

 

Enjoy this great dish๐Ÿ˜˜

Katie ๐Ÿ“๐Ÿ“๐Ÿ“