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

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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“

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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:

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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

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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.

Raspberry Yoghurt bread pudding

First of all I want to say thank you to the most beautiful and gorgeous human on earth: my mum. I love you mum!โค๏ธโค๏ธโค๏ธ

Today is Motherโ€™s Day and I am so glad that this day excists, because we often forget about all the efforts our mums do and this is a reminder to give something back.

So today is a great chance to show your mum how much you love her!๐Ÿ’•

 

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Mother and daughter!

Why do not make her a delicious breakfast?๐Ÿ˜Š๐Ÿ˜‰๐Ÿ˜‡

That is how we started this morning: a delicious breakfast outside in the garden.๐ŸŒž

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And what about some healthy extra sweetness?๐Ÿ™†๐Ÿผ

 

Well, therefore I will share the recipe of this super delicious Raspberry Yoghurt Bread Pudding (which can be a cake if you do it a little bit different ๐Ÿ‘‰๐Ÿผ see instructions) with you now!๐ŸŽ‚

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And it is not only meant to delight your mujm on Motherโ€™s day. Make her happy any day of the year!

Ingredients:

๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป๐Ÿ˜ป

The crust:

 

4 Weetabix

20g whole wheat flour

40g sweetener or sugar

8g vanilla sugar

40g melted butter

1/2 tsp baking soda

โœ…

The pudding:

 

300g raspberries (fresh or frozen)

250g    low fat yoghurt

1 lemon

6 leaves gelantine

90g sweetener/sugar

3 egg whites

โœ…

Instructions:

โค๏ธโค๏ธโค๏ธ

Unfreeze the berries first if they were frozen. Mix together the yoghurt with the juice of the lemon and stir in the sugar, before you add the gelatine (look for instructions on its packaging). Beat the egg whites if you want cake, if not: don’t!

When the mass starts to jelly add the stiff egg white.

Pour the cream onto the crust and place it in the freezer for at least 4 hours.๐ŸŽ‚๐ŸŽ‚๐ŸŽ‚

Enjoy your refreshing cake /  bread pudding (if you want the consistency of pudding do not beat the egg whites) !๐Ÿฐ

Love,
Katie๐Ÿ“๐Ÿ“๐Ÿ“

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˜‰

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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.

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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.

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

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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

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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.

 

 

 

Maryland – Crazy March

Hello there!๐Ÿ‘‹๐Ÿผ
I know it has been a while since my last blogpost, but the last few weeks had been very eventful and sometimes also very stressful.๐Ÿค—๐Ÿ˜…
Before the long desired Easter break and my trip to the States I had to write a lot of exams and yes… I had to pack my suitcase again because my wanderlust was enflamed again.๐ŸŒŽ

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One week before our actual Easter break started twentythree other students and I flew to Maryland where we had an amazing time.๐Ÿ˜๐Ÿ˜๐Ÿ˜
But we also had crazy weather: in New York ๐Ÿ—ฝit was snowing, and back in Maryland in a City near Washington D.C. we had 76 degrees Fahrenheit (25 degrees Celsius) and sunshine but also cold and rainy days. In general the weather was nothing to complain about (especially if you compare it to Germany where the temperature even dropped below the freezing point.

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We did a lot of awesome things despite getting an idea of the American high school spirit. We went to D.C. where we visited the great museums at the Mall, to the Holocaust museum, inside the Capitol which was under construction unfortunately, we saw the famous Thomas Jefferson library (there might have been someone who even owned more books than my mother does, but I am not sure whether she won’t top him) and to all the great monuments.
D.C. is a very beautiful and clean city and worth seeing especially at this time of the year because of all the cherry blossoms which are blooming.๐ŸŒธ๐ŸŒธ๐ŸŒธ

Okay, these are magnolias but there were several kinds of pink blossoms all over the placeโค๏ธ

Even though it was under construction the Capitol impressed me from its inside and outside.


Probably America’s most beautiful station: Union Sation, D.C.

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Gallery of Art, D.C.

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The White House

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Jefferson Memorial

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Abraham Lincoln

 

We also went to New York for two days where we stayed in Manhattan over night because the drive took us about three hours to get there. New York cannot be compared with D.C. since it is completely different. It is noisier, taller (the buildings in Washington are not allowed to be taller than the capitol) and crazier.

Of course we visited Liberty Island and Elli’s Island.unspecified3DJ2WJGW

Then we weather got much better and we went to Ground zero and viasited the gorgeous 9/11 museum. You have to go there if you ever come to New York! No one can imagine the terrible event but this hlps you to get at least a hint of what happended on September, 11 and that the people who died all had dreams, plans, families and stories.

In the evening we went to Times Square which was as bright as the day!

 

 

Of course we did not miss the opportunity to go up the Empire State Building!

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On top of the ESB

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My apple in “Big Apple”

 

 

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Of course there was some time for shopping too!

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The end of our NY trip was a guided tour of the UN Headquarter which deeply impressed all of us.

I really miss America, my host family and all the great excursions. But thanks to my host sister I am addicted to a series called Gossip Girl. Back home I ordered the entire series so that whenever I desire I can turn back time and imagine I was watching it with her on her cuuch with her two dogs in Maryland.

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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

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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.

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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.
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This way you get a wonderful result:

Enjoy!
Love, Katie๐Ÿ“๐Ÿ“๐Ÿ“

Fluffy Protein Pancakes

Is there anything better than sleeping as long as you want, waking up and having pancakes for breakfast?๐Ÿ˜๐Ÿ˜๐Ÿ˜
Yeah, maybe there is, but it is not much.๐Ÿ™ƒ๐Ÿ™‚๐Ÿ™ƒ
So today I slept until 10, waking up and craving for a sweet breakfast. ๐Ÿ’—๐Ÿ’—๐Ÿ’—Actually my breakfasts are sweet 350/365 days a year, ๐Ÿ’๐Ÿผ๐Ÿ˜‚but today I wanted something extraordinary since I had enough time because there is no school today.
So I came up with this recipe which is healthy, Full of protein and super fluffy!๐Ÿ˜‹๐Ÿ˜Œ๐Ÿ˜

And wouldn’t it be a great idea to surprise your valentine (your boyfriend, your mum, or whoever…) this Sunday?๐Ÿ’ž

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In case you are as lucky as I was you can put a heart shaped rasspberry on top of it, or even bake heart shaped pancakes for Valentine’s day!

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Ingredients: (~15 pancakes)
80g flour of your choice (I used rye)
200g low-fat quark / Greek yoghurt
200g buttermilk
2 eggs

Optional: sweetener of your choice

Note: I forgot about the sweetener, but since I used a sweet topping it was not necessary.๐Ÿ˜Œ

๐Ÿ‘‰๐ŸผHere is the recipe of the Berry Proteinfluffย Iย used as a topping.
But you can use whatever you want which is one of the big advantages of my beloved pancakes.

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Instructions:๐Ÿ™†๐Ÿผ
Mix together the flour, the quark, the eggs and the buttermilk. The “dough” is not as liquid as the one of normal pancakes, but it should not be like cookie dough. It is supposed to have a similar consistency like muffin dough.

Use some oil to grease your pan and start baking the little paddies. They are not meant to be thin as crepรชs, because the result should be super fluffy and thick.๐Ÿณ

Now you can build a tower and use the topping of your choice for every layer. On top of it (or even in between) you can place fruits if you want.IMG_9113

 

Above you can find a link to my topping๐Ÿ‘†๐Ÿผ๐Ÿ˜ป

Enjoy!
Love,

Katie๐Ÿ“๐Ÿ“๐Ÿ“

Note: You can restore them in a box in your fridge for up to two days. If you heat them in your microwave don’t put them inside for more than 30 seconds. Otherwise they won’t be fluffy but hard instead.๐Ÿ˜‰

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