Prost Mahlzeit

Recipes high in tryptophan

[naprostmahlzeit]

Cazuela de bacalau / Cod stew

Serves 4

500g salt cod 1 big red pepper 2 green peppers 3 onions 100g dried ceps 750g firm potatoes 500ml fish stock 2 ñoras (Spanish small dried red peppers) Garlic A bunch of parsley, bay leave Olive oil, sea salt, pepper

This dish is meant to be cooked slowly in a "cazuela", a spanish clay pot. Alternatively you can use a normal non-stick coated pot. 

Put the cod into cold water 48 hours previous to cooking in order to get rid of the salt. Change the water twice. Or buy already desalted cod. Cut it into big chunks and dry them with some kitchen roll.

Start with hydrating the ceps in a bowl with hot water. In another bowl put the ñoras with boiling water and let them soak for about 20min. Meanwhile slice the onions and the garlic and cook slowly in plenty of olive oil until golden brown. Cut the ñoras, get rid of the grains, scratch out the hydrated pulp and fry together with the onions to get rid of the bitterness. Through away the skin, but keep the water.

Then add the sliced peppers and cook for a bit. Afterwards add the peeled potatoes, cut into big chunks. Add a dash or two of white wine and then pour in the ceps with their water and also use the water from the ñoras. Fill up with fish stock until more or less all ingredients are covered. Season with some salt and a bay leave, cover with a lit and cook very slowly for 30min. Mash some of the potatoes and stir to get a somewhat thicker sauce.

Just before finishing quickly fry the cod chunks in olive oil together wih some garlic cloves on both sides. Then add on top of the ingredients in the pot, cover and let it sit for a while. Season with pepper and plenty of chopped parsley.

[naprostmahlzeit]

Chorizo lentils with spinach and poached eggs

Serves 2

250g Puy lentils 1/2  Chorizo 1 big onion 1 big tomato  2 big handfuls of spinach 1/2 l Vegetable stock 2 free-range eggs Garlic,  Parsley Olive oil, vinegar Bay leave, salt, pepper

Slice the onions and the garlic and cook in plenty of olive oil. Cut the chorizo in small chunks and stir-fry (If you cannot get hold of a good chorizo you can use bacon instead). Add the lentils and stir. Deglaze with some wine (in case you have an open bottle of white wine to use) and add the diced tomato (You can use canned tomato or tomato paste if you cannot buy a fresh one during winter) and stir for a while. Then add the vegetable stock, some salt and a bay leave and let it cook gently until the lentils are done (30—40min). 5 minutes before finishing add the spinach and let it wilt.

Just before serving cook some water, add a splash of vinegar and poach the eggs for about 3—4min depending on how done you like them. You can poach them either with an egg poacher or crack the egg into a glass and gently put into the simming water. Previously swirl the water and create a little whirlpool to make sure that the egg stays together.

Serve the lentils with a poached egg on top and season with salt, pepper and plenty of chopped parsley.

[naprostmahlzeit]

Green super smoothie

1 avocado 1—2 kiwis 1/2 banana A handful of spinach 200g Greek yoghurt Honey Olive oil

Cut the fruits and put them into a liquidiser. Add the yoghurt, some honey and a dash of olive oil. If you prefer a more liquid smoothie, add a little milk. Blend it, serve it and enjoy!

[naprostmahlzeit]

Roasted sardines with potatoes, apples and lemons

Feeds 2

4—6 fresh sardines 2—3 big potatoes 1 big apple 1 onion 1 garlic clove 2 lemons Sea salt, rosemary Olive oil

Peel and cut the potatoes and the onion into thin slices. Put them together with the chopped garlic and olive oil in an oven dish and roast at about 210°C. Meanwhile peel and slice the apple and the lemon. After about 20min add the apples, lemons and some chopped rosemary on top of the potatoes. Leave for another 10min. Thoroughly wash the sardines and season with salt and lemon juice. Put them on top of the other ingredients and sprinkle with some olive oil. About 10 more minutes — depending on the size of the sardines — and they are ready.

[naprostmahlzeit]

Chirimoya

Dessert

Chirimoyas are sweet, soft, delicious and high in proteins, tryptophan and B-vitamins.

[naprostmahlzeit]

Honey and sesame crust salmon with wilted spinach

for 1

1 Salmon filet 3 handfuls of spinach Walnuts 1 lemon Sesame seeds Honey Soy souce Sesame Oil Parsley Sea Salt

Wash the salmon and season with lemon juice and salt. Put some honey on the skin. Heat a little sesame oil in a big pan and stir-fry the salmon on the skin side. Once turned golden brown turn around and gently stir-fry. At the same time add the washed spinach and let it wilt. When the spinach is wilted and the salmon is done add some soy sauce and put sesame seeds on top of the salmon. 

Serve with some lemon and chopped parsley and season the spinach with sea salt and top with some walnuts. 

[naprostmahlzeit]

Roasted chicken with lemon and sweet potatoes

for 2

2 chicken breast fillets 2 sweet potatoes 2 lemons 1 avocado 1 small chili pepper 2 garlic cloves Fresh, chopped basil, thyme, rosemary Sea salt, pepper Olive oil

Peel and cut the sweet potatoes into small chunks. Put them in an oven dish with the peeled garlic cloves, thyme and rosemary and sprinkle some olive oil on top. Roast at 210° for about 10–15 min. Meanwhile slice the chicken breasts and season with salt, pepper and some lemon juice. Chop the chili pepper and slice the remaining 1 1/2 lemons. Put the chicken, lemon and chili on top of the sweet potatoes and some more olive oil. Roast approximately 15 min until the chicken turns golden brown on top. Don't leave it for too long as the meat will dry out easily. If the lemons are not juicy enough you can add a little water or white wine in case the bottom of the oven dish turns brown.

Serve with avocado slices, basil and fresh ground pepper on top.

[naprostmahlzeit]

Hake steak on mung bean salad

for 2

2 Hake steaks 1 big cup of mung beans 8 risp tomatoes 1 avocado 1 piece of mozzarella Wholemeal flour 1/2 lemon Garlic Basil Black sesame seeds Olive oil, balsamic vinegar Sea salt, pepper

Rinse the mung beans and cook them about 40min in salted water.

Meanwhile clean the fish and season with sea salt and lemon juice. Then put a little flour on each side of the hake steaks. Heat up some olive oil in a pan and fry a big garlic clove. Take it out and put the fish steaks in. Gently cook on both sides until golden brown. Wash the tomatoes and also put them in the pan. Fry just a little bit — they will taste a lot better. 

When the mung beans are done rinse them in cold water and put into a bowl. Tear the mozzarella in pieces with your fingers and add it to the beans together with the sliced avocado and tomato halves. Season the salad with a little salt, some lemon juice, basil, olive oil and balsamic vinegar. 

Add the hake steak to the salad and top with some pepper and black sesame seeds.

[naprostmahlzeit]

Fig, mascarpone and goat's cheese tart

Provides about 12—14 slices

Tart dough: 125g unsalted butter, at room temperature 2 spoons of honey 1 large egg 125g wholemeal spelt flour 125g shredded walnuts Salt — Filling: 250ml heavy cream 250g mascarpone 250g soft goat's cheese 1/2 tsp vanilla extract Lemon juice 2—3 spoons of honey  12 fresh, ripe figs

For the tart dough cut the butter into pieces and mix with the flour and the salt until you get rough flour-butter junks. Make a volcano-like mountain and put the egg, the honey and the walnuts in the middle. Then softly mix everything together with your hands and knead until you get a soft and even dough. Wrap in plastic wrap and chill for at least 30min.

When ready, take the dough and roll out a disk until it fits your tart pan. Gently press in the sides. (You can line the tart pan with baking paper if you want, but it should work as well without.) Use a fork to make small holes in the bottom of the tart shell.

Then put it into the oven for 12—15 min at 200ºC. When golden brown take it out and set aside to cool

Meanwhile prepare the filling. Whip the cream. In another bowl mix the mascarpone and the goat's cheese with an electric mixer until smooth. Add the lemon juice, the vanilla extract and the honey. Once finished gently fold in the cream.

To finish put the filling into the cooled shell. Slice the figs into sixths and arrange in circles on top of the filling. Trickle some extra honey on top using a spoon.

Happy Birthday little brother!! Reini is turning 23 today and is doing better everyday!

[naprostmahlzeit]

Fig and goat's cheese spelt-sandwich

Breakfast / Snack for 1

1—2 ripe figs 1 juicy tomato (ideally Spanish bread tomatoes) Fresh goat's cheese Spelt sourdough bread Olive oil Salt

Toast a slice of sourdough-bread in a pan (or in a toaster if you prefer). Cut the tomato in halves. Turn the bread around and rub the tomato into the bread, sprinkle with a little olive oil and salt to taste. Cut the goat's cheese and put 3—4 slices on the bread. Wash and slice the fig(s) — no need for peeling — and put them on top. Meanwhile the goat's cheese should have melted a little bit. Breakfast ready. Serve with basil, if you've got some and have a cup of Genmaicha (brown rice tea).

[naprostmahlzeit]

Spinach and goat's cheese salad with mung beans

Summer lunch or dinner for 2

5 big handfuls of fresh (baby) spinach 150 g mung beans Cherry tomatoes Dried tomatoes 1 avocado Fresh, soft goat's cheese Sunflower seeds, pumpkin seeds, sesame seeds, walnuts, dried goji berries,... 1/2 lemon Olive oil / Pumpkin seed oil Balsamic vinegar Sea salt, pepper

Cook the mung beans for about 40min until tender and rinse with cold water. Wash the spinach, cut the tomatoes and the avocado. Arrange everything on a plate and top with a few pieces of goat's cheese and seeds (you can toast them if you like). 

For the dressing you can use the olive oil that comes with the dried tomatoes — I like the intense taste — or pumpkin seed oil, which also works out great for this salad. Align the salad with the oil of your choice, balsamic vinegar, lemon juice, salt and pepper. 

[naprostmahlzeit]

Quinoa tabouleh

Lunch or dinner for 3—4

250g quinoa (red or white) 1 big cucumber 2 big salad tomatoes 1 big red pepper 1/4 onion 1 lemon 1 bunch of mint 1 bunch of parsley Olive oil, salt Feta cheese

Rinse and cook the quinoa according to packaging instructions. For this recipe I took red quinoa. Meanwhile chop the mint and the parsley and cut all vegetables into very small cubes. You can use a food processor for this step to make them even smaller — just don't liquidise them. Mix the vegetables with the (cool) quinoa and add the lemon juice, some olive oil and a little salt. Put the tabouleh in the fridge and let it cool for at least 1/2 hour. Serve with some Feta cheese on top.

[naprostmahlzeit]

Avocado-Banana-Shake

Breakfast for 1

1 small, ripe banana 1/2 avocado 1/2 liter of milk (soy milk, almond milk,…) a few basil leaves optional: honey nuts

Cut the banana and the avocado in pieces and put them together with the milk and the basil leaves into a blender. If you like it sweet you can add a little honey. In case you use soy milk or almond milk (which I did in this case) it might not be necessary, as the milk itself is sweet anyway. Serve with any kind of nuts you like.

[naprostmahlzeit]

Steak with spinach and roasted aubergines

Lunch or dinner for 1 person

1 steak (well rested) Dijon mustard — 1 aubergine 1 big tomatoes 1 big onion Soft goat's cheese — 2 garlic cloves 2 handfuls of fresh spinach Almonds — Olive oil Sea salt, pepper

Start with cutting the aubergine in 5mm slices. Salt and place them over a paper towel, so they won't turn bitter. Cut the onion and the tomato in rings. Put the aubergine and the onion rings in a baking tin with a little olive oil on top and slowly roast them in the oven for about 40—60min. After a while add a little water. Towards the end put the tomato slices on top and finish roasting until all vegetables are soft. Season with some salt and olive oil. You can keep this dish in a tupperware for several days, using it as a side dish or adding to a salad. It also combines well with anchovies. 

For the spinach slowly cook the garlic cloves in a little olive oil and then add and wilt the spinach. Season with some salt and pepper and top with some chopped almonds.

Spread some mustard on both sides of the steak. Then pan-fry 2—3min on both sides in some olive oil — depending on its size and how done you like it. Afterwards let it rest for a bit (ideally in a preheated oven, if you like to keep it hot). Before serving, season with salt and pepper on both sides. Place the spinach and the garlic on the plate and pile up a little mountain, alternating the luke-warm aubergines, onions and tomatoes. Top it with a slice of goats cheese and some pepper.

[naprostmahlzeit]

Spirulina tagliatelle with cashew and basil pesto

Lunch for 2—3 persons

250g Spirulina tagliatelle 250g green beans — 1 handful of cashews 1 big bunch of basil 1 garlic clove Parmesan or Grana Olive oil Sea salt — Pepper Balsamic vinegar Rocket or lettuce Tomatoes

Toast the cashews in a pan. Peel the garlic clove and take the inner bit out in order to make it less intense (and avoid burping;). You can also pan-fry it a bit, if you want the garlic to be even less intense. Put the cashews, the garlic, some sea salt and some olive oil in a mortar and start to slowly crush the ingredients. Gradually add the washed basil and the parmesan. If you want a really smooth pesto, use a food processor instead of the mortar. Add more or less olive oil, depending on how liquid you like it. 

Meanwhile cook the tagliatelle in salted water following the packaging instructions. Wash the green beans, cut them in halves and take the ends off. Then also cook them in salted water — just for about 5min.

When the pasta is al dente, take it out and mix it with the green beans and as much pesto as you like. Shred some extra parmesan on top and season with pepper. You can add some rocket / lettuce and tomatoes on the side — dressed with a little salt, olive oil and balsamic vinegar. 

[naprostmahlzeit]

Lentil salad with mozarella, cherry tomatoes and avocado

Lunch or dinner for 1 person

1 handful of Le Puy (green) lentils

Mozzarella

8 cherry tomatoes

2—3 dried tomatoes

1/2 avocado

Grated lemon zest

Basil leaves, black sesame seeds, sunflower seeds

Olive oil, balsamic vinegar, salt, pepper

Soak the lentils for 15min and then boil them for 30min (or follow the packaging instructions). Meanwhile cut the mozzarella, the avocado and the dried tomatoes in pieces. Fry the cherry tomatoes in some olive oil until they get very red and shiny — so they will intensify their sweet taste. They should't split open. Let them cool. 

When the lentils are ready, rinse them in some cold water. Then mix all the ingredients together. Season the salad with some balsamic vinegar, olive oil (I like to use the oil of the dried tomatoes), salt, pepper, basil leaves, sesame and sunflower seeds. Some grated lemon zest will add some extra freshness for the summer time.

[naprostmahlzeit]

School shark with green beans and spinach

Light lunch or dinner for 1 person

1 piece of white fish like monkfish  (the day i cooked, the fish monger recommended me "cazón", school shark)

—

2 handfuls of fresh spinach

1 handful of green beans

2—3 garlic cloves

1/2 lemon

Sea salt, pepper

Olive oil

1 dried tomato

Wash the green beans and cut off the ends. Put them into boiling water with a little salt. Depending on their size they just need about 5min minutes. They should still have an intense green, when they are ready. Overcooked ones will turn khaki.

Take a big pan and slowly cook the entire garlic gloves in some olive oil. Wash the fish fillet, dry it and put it into the pan, fry gently for 3—4 min. On the other side of the pan add the washed spinach to the garlic gloves and wilt it (without touching the fillet though). Turn around the fish fillet and cook until ready.

Put everything on a plate, season the fish with salt and lemon juice on both sides and put some salt and pepper on the spinach and beans. You can eat the garlic with the spinach if you like it. Add a fired tomato and a slice of lemon.