Nutritional Recipes

Create a Tasty Meal With These Nutritional Recipes

You don't have to know much about cooking in order to follow my nutritional recipes. Nor have special skills and even own an armada of high-tech tools.

All you simply need to get the most of the nutritional recipes is a blender and a food processor. Don't worry if you haven't got one. You can easily get by with a hand-held mixer.

The recipes have been specially designed for you to give you an instant energy boost. Wherever and whenever you need to satisfy your appetite.

Most of the foods in the nutritional recipes can be pre-prepared, put into a big mug, plastic container or bottle and taken to your office and gym. Especially blended soups and salads can be sipped throughout an afternoon, pre-or post-workout.

Most of the meals introduced in the recipes below are nutrient-dense and therefore nicely filling but don't make you feel bloated.

I have taken care of ideal food combinations for you in every nutritional recipe to avoid constipation, bloatiness and an immediate drop of energy levels.

Keep in mind that we won't waste our time here with food calorie counters or complicated charts. The procedure is easy.

Have a big bowl, peeler, knife and chopping board ready and discover now that putting a healthy meal on the table was never easier with these nutritional recipes.

If you're like me having a sweet tooth don't worry!

There are a few amazingly tasty and nourishing dessert recipes, too, with a high nutrient density. Cakes and fudges can also be eaten as an afternoon snack if you keep the portions fairly small.


MUESLIS

2-4 bananas

1/2 cup of popped amaranth or rolled oats or 2 TBSP of millet

handful of raisins

OR

breakfast-fruit-amaranth

1-2 bananas

1-2 cups of popped amaranth or quinoa pops

handful of raisins, dried figs or apricots

2 tbsp plain soy yoghurt

agave nectar and 1-2 tbsp flaxseed oil

OR

2-3 pears

2 cups of grapes

1-2 stick of celery

handful of dried fruits of your choice

2-3 peaches

1 papaya

2-3 bananas

bunch of lettuce leaves

Nut-Milk

1 cup of soaked almonds

3 cups of water

drop of agave nectar or honey

Put in a blender for about 30 seconds

Chocolate-Hemp-Seed-Milk

1-1.5 cups of hemp seeds

3-3.5 cups of water

2-3 TBSP of carob or raw cacao powder

Put in a blender for about 30 seconds and keep refrigerated for up to three days

The mueslis in these recipes are slightly different to the ones available in food stores.

Often, eating a big bowl of conventional muesli topped with milk and fruit for breakfast is likely to cause extreme fatigue by mid-morning. That's when most people would be heading for their next cup of coffee or black tea.

Starting the day with fresh fruit that's easy to digest combined with little fat and/or a few grains helps you to avoid that energy low.

Keep an eye on more nutritional breakfast recipes as they are continuously added.

SOUPS

Carrot-Coriander

nutritional-recipes-carrot-soup

1 avocado

4-5 carrots cut into cubes

1-3 cups of water depending on desired consistency

1 slice of fresh ginger

big handful of fresh coriander

1 TSP dried coriander

optionally: pinch of pepper or cumin

Serves 2. Place all ingredients into a blender for about one minute; keep some fresh coriander leaves on the side for decoration.

This nourishing soup can also be used as a dressing over salads; just add more water and blend again for about 15 seconds.

Spinach-Tomato

4-5 tomatoes

3-4 big handfuls of fresh spinach

lemon or lime juice

1-2 red peppers

2 sticks of celery

optionally: handful of pine nuts or almonds; pinch of salt and pepper

Serves 2. Place all ingredients into a blender for about one minute.

Both soups in these recipes can be heated at a very low temperature or served cold which is especially refreshing during hotter temperatures.

SPREADS

Avocado-Orange

1-2 avocados

1 orange

juice of 1/2 lemon or lime

Place ingredients in a blender and mix well until desired consistency is reached. This thick creamy spread is especially tasty on warm toasted bread and also serves well as a dip for carrot sticks and other vegetables.

Carrot-Sunflower-Seeds

3 cups of grated carrots

4-5 TBSP of tahini or nut butter

handful of sunflower seeds

optionally: pinch of cumin or curry powder

Tahini is a sesame paste that is rich in calcium and is available in most supermarkets.

Place ingredients into food processor using the s-blade and stir until a dough has formed. Pack tightly into a bowl or sealed plastic container and refrigerate for up to two days.

PASTA

Buckwheat-Red-Green

300 g buckwheat noodles (also known as soba spaghetti)

2-3 zucchinis cut into cubes

2-3 tomatoes seeded and cut into cubes

olive oil, fresh herbs of your choice, salt and pepper

optionally: freshly grated parmesan cheese and fresh herbs

Serves 2. Cook spaghetti in boiling water for about five minutes. Heat a pan, add olive oil and stir zucchinis and tomatoes for a few minutes until tender. Mix well with the spaghetti and top with parmesan cheese. This nutritional pasta recipe replenishes your glycogen stores without a compromise.

Buckwheat is known as a pseudograin providing you with 'real' calories and nutrients. Eating (whole)wheat pastas prevent this causing fatigue and cravings after about two hours.

Buckwheat is also ideal for carboloading before an event.

Zucchini-Marinara

4 zucchinis

2 peppers

1 cup of sun-dried tomatoes

1 tomato seeded and cut into cubes

drop of olive oil

garlic cloves

fresh and dried basil

optionally: pinch of black pepper and cayenne pepper (use sparingly!)

Serves 2-3. Peel zucchinis into thin spaghetti strips. Place other ingredients in a food processor and mix until smooth.

Add sauce to the zucchini spaghetti and enjoy.

SALADS

At the end of the day, there is nothing better to eat than a simple salad. There is virtually no limit to how many greens you should be eating per day.

Sometimes a small salad as a side dish will be very nourishing and on other days a big salad will serve as a whole meal.

The only important thing to remember when composing your salad from the following nutritional recipes is which foods best complement each other. I found that I can eat a big salad even later at night as long as I mix the right foods together.

Therefore indigestion is a thing of the past.

Tomatoes, for example, which are an acid fruit only without the sugar content of other acid fruits go best with protein and nonstarchy vegetables instead of starches from potatoes, carrots and breads.

In a big bowl simply combine the following greens and salad vegetables you most like...and finish off with a topping of your choice. Toppings such as sunflower or pumpkin seeds, for example, always add to your meal's nutrient density.

Protein-Loader

variety of lettuces (Boston, Romaine, Bibb)

cucumber

pepper

celery

broccoli flowerets

zucchini

tomatoes

lentils, cooked or sprouted

topping: alfalfa sprouts and chopped nuts, sunflower or pumpkin seeds, avocado, vinaigrette (olive oil and balsamic vinegar) or sprouted beans such as mung beans.

If you prefer a warm salad steam some vegetables or chicken breast or fish and mix into the salad.

Carbo-Loader

variety of lettuces

cucumber

pepper

celery

cauliflower

zucchini

carrot

sweet potato, steamed or grated

peas

green beans

sweet corn

topping: alfalfa sprouts, avocado dressing, vinaigrette

DESSERTS

Vegan Apple Crumble

vegan-apple-crumble

4.4 oz. (125 g) margarine

3.5 oz. (100 g) unrefined cane sugar, pinch of salt

8.8 oz. (250 g) finely ground spelt flour

1/2 sachet of baking soda or cream of tartar

1/2 tsp of vanilla sugar, 4 TBSP of cold water

2.2 lbs. (1 kg) sour apples, cinnamon, raisins

Mix margarine, sugar and salt until creamy. Add baking soda and vanilla sugar to the flour, mix in with margarine mixture. Slowly add cold water and stir until you get a shortcrust. Put in the fridge for a few minutes.

Meanwhile pit the apples, cut into thin slices, add the raisins and cinnamon.

4.4 oz. (125 g) finely ground spelt flour

1.7 oz. unrefined cane sugar

1/2 tsp vanilla sugar

2.5 oz. margarine

1.7 oz. chopped walnuts or pecans

Mix the ingredients in a bowl until crumbles form.

Spread cake mixture onto a round baking pan, arrange apple slices and top with the crumble.

Bake for 30-35 minutes at 350 F (175 C).

Nut-Cake

2 cups of almonds or brazil nuts, soaked

1 cup of coconut, grated

3/4 cup of raisins or dates, soaked

juice of one lemon or lime

pinch of cinnamon or vanilla

Place ingredients in a food processor using the soaking water,too. Press the mixture about 1/2 inch thick into a form. For the topping, mix 2-3 big handfuls of berries with a splash of water and lemon juice and put on the crust with a dessert spoon.

Serves 6-8. Refrigerate for about an hour before serving.

Nut-Butter-Fudge

8 pieces of extra dark organic chocolate

3-4 TBSP of peanut butter or any other nut butter (almond is a good choice)

1/2 cup of organic coconut water

big handful of raisins

big handful of almonds, chopped

2-3 TBSP millet or oats

pinch of vanilla

Heat dark chocolate in coconut milk and let simmer for a few minutes. Stir in the nut butter until creamy and smooth. Add the rest of the ingredients. Spread the fudge about 1/2 an inch thick into a baking dish and refrigerate until firm.

Cut into bite-sized pieces and serve with coffee, tea or as a treat after dinner! This is one of my favourite nutritional recipes:

Chocolate-Dip

1-2 cups of dates, fresh or dried

water to taste

pinch of vanilla

carob powder or raw chocolate powder to taste

Put all the ingredients in a blender until smooth and creamy. Add more water if needed. For those of you not familiar with carob powder, this may take some getting used to in the beginning.

Only use a very small amount when first trying this nutritional recipe.

This chocolate dip is great for everyone with a sweet tooth who can't get by without a sweet nibble.

Indulge in this fudge guilt-free!

The dip in the above recipe resembles conventional chocolate dips only without the additional artificial sweeteners. It can even be used as a spread on bananas or other fruits since it is very nutrient-dense and yet so simple to prepare.


All of these nutritional recipes are guidelines and help to support your own creativity in the kitchen.

As an ultra-athlete managing a family and household, too, I am always looking for quality rather than quantity. Yes, I am willing to spend half a day in the kitchen if an occasion requires me to do so and often enjoy trying new nutritional recipes.

In my daily routine, though, I try to create something nutritious and delicious in as little time as possible.

Most of the nutritional recipes above make up my daily nutrition. The dishes are never boring and can be varied depending on your appetite.

Have fun in the kitchen and why not surprise your spouse with a simple, yet tasty meal tonight?





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