Stuffed Bell Pepper to go

As I promised here comes another easy recipe which is simply  perfect to take with you to school or work. I like it cold even better than hot and you can always vary a little so that it never gets boring. ๐Ÿ’๐Ÿผ

Excited?๐Ÿค—

There you go:๐Ÿ˜‰

Ingredients:

-2 red bell peppers

-Quark or Fage Greek yoghurt (or feta cheese or cottage cheese)

-Spices (cayenne, paprika, basil, curry, pepper, …)
Instructions:

1. Cut the bottom of the bell peppers. This way you can see where the seeds are and easily cut your peppers in 4 pieces without having to cope with the seeds.๐Ÿ‘Œ๐Ÿผ

2. Put quark (or whatever you choose) on them with a spoon and add the spices of your choice.๐Ÿ˜Š

3. Put them on a plate and heat them up in the microwave (it depends on how crunchy you like your peppers. I usually put them inside for 2-3 minutes).๐Ÿฝ

4. Let them cool down completely (the quark gets firm then) and store them in a box in your fridge until you want to take them out to go to school or workโ˜บ๏ธ๐Ÿ‘๐Ÿผ
Easy, huh? However, even though it is not much effort it tastes glorious.๐Ÿ˜๐Ÿ˜๐Ÿ˜
 Enjoy!โค๏ธ
Katie ๐Ÿ“๐Ÿ“๐Ÿ“

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Thai Take-away pan

Today’s recipe is for all of you who want to have an easy, healthy and, of course, delicious lunch at school, work or on the way.๐Ÿ˜œ Additionally this meal will take your mind and your taste buds on a journey to Thailand, so that every day without a proper lunch break (my definition of a proper lunch break means that I have enough time to get a warm meal at our school’s cafeteria or at home) becomes as pleasant as possible.๐Ÿค—

Every Monday evening I need to be creative to find something to take with me that will satisfy me on Tuesday, where I attend a certain course at my school that starts early. Thus, I cannot take huge meals with me but I know that a sandwich is not enough either.๐Ÿค”๐Ÿ˜–

The great compromise: the Thai Take-away pan.๐Ÿฑ๐Ÿ˜

It is super easy and cannot e compared to my overnight-oats or yoghurts. I love them, but I thought it is time for a little change๐Ÿ˜Š

Hence, I am going to start a little series on “cold lunch ideas” to take to school or work.

Subscribe to make sure that you won’t miss the next posts ๐Ÿ˜‰
But now it is time for the recipe:๐Ÿ˜๐Ÿ˜๐Ÿ˜

Ingredients:

     1 zucchini 

     1 red bell pepper

     2 carrots

250g champignons 

         Thai Fish sauce

          Lemon grass

          Black pepper

           Chili salt

            Cayenne pepper


Instructions:

1. Slice and dice the veggies in tiny pieces and slices.

2. Put a tiny bit of water or oil in a pan (you can use water only because of the fish sauce).

3. Put in the zucchini first, it needs much longer than everything else. Then add the Thai fish sauce for the exotic taste and the champignons (if you do not have fresh ones, you can also use canned ones), the carrots and the bell pepper.

4. By the time everything has the desired consistency, you may add in the spices. It totally depends on your personal preferences how much you add.โ˜บ๏ธ I like it spicy๐ŸŒถ๐ŸŒถ๐ŸŒถ

5. Use some fresh parsley as a topping.

6. Enjoy it hot or take it with you to work/school/… My tip: add so feta or cottage cheese if you love dairy products as much as I do and want to add in some extra protein๐Ÿ˜‹
And remember: no day at school or work can last forever ๐Ÿ˜‡๐Ÿ˜…and you should always have at least one warm meal a day (it’s simply better for your digestive system and your stomach).๐Ÿ‘๐Ÿผ
You will hear from me soon๐Ÿ˜‰ even though many things are going on right now๐Ÿ˜…


Have an excellent day๐Ÿ’•
Yours,

Katie๐Ÿ“๐Ÿ“๐Ÿ“
PS: I have never been to Thailand but I love Thai food! One day I would like to go and to a cooking course there… It is definitely on my bucket list (not only because of the onolicious food but also due to its incredible scenery๐Ÿ˜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

image
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“