Purely Unplugged Food

Soulful Recipes

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HOME MADE GRANOLA

INGREDIENTS (SERVES ABOUT 5 PORTIONS)

◙  200 grams of unsalted nuts ◙  200 grams of rolled oats ◙  30 grams of grated coconut ◙  30 grams of coconut shavings ◙  40 grams of sunflower or pumpkin seeds ◙  30 grams of protein powder ◙  30 grams of hemp seeds ◙  2 teaspoons of chia seeds ◙  1 tablespoon of beet powder ◙  optional: 20 grams of unsweetened cocoa powder

◙  60 grams of maple syrup ◙  15 grams of honey ◙  1 1/2 tablespoon of coconut oil ◙  cinnamon & cardamom to taste ◙  half a teaspoon of turmeric ◙  half a teaspoon of ginger ◙  a pinch of salt

Now it is time to cook! (Preheat your oven to 165 degrees celsius) Take a small pan and warm up the maple syrup, honey, coconut oil and spices. Make sure they don't cook, but form a nice, smooth mixture.

Take the rest of the ingredients and put them on an oven tray. Spread them all out evenly and pour over your creation of sugar and spice. Stir it thoroughly, so all ingredients are touched by the sweetness.

Put your granola into the oven for 20 to 25 minutes and stir it ever 8 to 10 minutes, so it bakes evenly. When golden brown, take it out and let it cool for a minutes. Store it away in a closed jar and it has a shelf life of up to two weeks.

Love!

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PROTEIN PORRIDGE

INGREDIENTS (SERVES 1 PERSON)

For the porridge

◙  40 grams of rolled oats (glutenfree) [instant oats work too] ◙  300 ml of almond milk ◙  100 ml of water ◙  one tablespoon of maple syrup or honey ◙  half a teaspoon of linseed ◙  one scoop of protein powder (with or without flavour) ◙  turmeric, cinnamon, ginger, cardamom and vanilla to taste

For the toppings

◙  half a banana ◙  half a teaspoon of chia seeds ◙  small piece of 70%/85% chocolate ◙  tablespoon of 100% peanut butter

Or ◙  blueberries ◙  pumpkin seeds ◙  coconuts flakes

Now it is time to cook! Take a small cooking pan and warm up the milk, water, maple syrup and spices. When they've all mixed, add in the rolled oats, linseed and protein powder. Let it all simmer on very low heat and have patients. A good porridge takes a little time, but wanting to go too fast can be paid with burned goods.

Put the porridge in a bowl of choice when it's done. Add on the toppings and done is done.

Easy, Peasy, Lemon, Lunch! Enjoy!

ps. For overnight oats, add all the ingredients into a container and leave it in the fridge overnight. Add the toppings the next morning, or take them with you separately to eat it during a busy day at work or school. :)

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FALAFEL SANDWICH

INGREDIENTS (SERVES 2 PEOPLE)

For the falafel

◙  400g of chickpeas ◙  2 garlic gloves ◙  1 red onion ◙  a few stems of coriander ◙  a few stems of parsley ◙  pepper, salt and chili flakes to taste ◙  lemon juice ◙  sunflower oil (for frying)

To finish the sandwich

◙  2 slices of (glutenfree) bread ◙  rocket or mixed green leaves ◙  1 tomato ◙  1 sweet red pepper ◙  a cucumber ◙  (dairy free) yoghurt ◙  lemon juice ◙  pepper, salt and chili flakes to taste

◙  a food processor ◙  a frying pan

{TIP: You can use the "chickpea water", called aqua faba for a lot of different recipes}

Now it is time to cook! Drain the chickpeas from the can. Add all the ingredients (apart from the sunflower oil) into your foodprocessor, or into a bowl and blend them well. Not too well though; make sure there are still little granules and it has not turned into a pasta. Don't worry if this happened, just add a little bit of flour to the mixture and all will be good and well again. Roll the dough into small balls and flatten them a little.

Heat about a centimeter of sunflower oil in a pan and make sure it's really hot before you add the falafel balls to it. Fry them for about 6 to 7 minutes, until they are golden and crispy. Flip them over a couple times so that all sides brown evenly. Once the falafel are done, let them cool and dry for a bit.

Take the yoghurt, lemon juice, salt, pepper and if you want chili flakes and create a mixture thick enough to stay on the bread. Slice the vegetables in bitesize pieces. Build your sandwich now with the dressing and vegetables and top it off with your beautiful home made falafel.

Enjoy!

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Chocolate Brownie 

(Serves about 12 to 16 brownies)

INGREDIENTS ◙  One cup of Almond Milk (Or another Non-Dairy Milk) ◙  Six Tablespoons of Broken Flaxseed  ◙  Two Teaspoons of Vanilla Extract ◙  One and a half cup of Agave Palm Sugar (Low Glycemic Index) ◙  Two-thirds of a cup with Sunflower Oil (Or another Vegetable Oil) ◙ One and one-third cup of Unsweetened Cocoa (Sift when lumpy) ◙ One and one-third cup of Chickpea Flour (Sift when lumpy) ◙ Two Teaspoons of Baking Powder ◙ Three Teaspoons of Protein Powder ◙  Three Tablespoons of Lemon Juice ◙  Half a Teaspoon of salt ◙  Two tablespoons of coconut oil (For greasing)

◙  Electric mixer or whisk and a Medium Bowl

◙  A sheet of greaseproof paper

Now it is time to bake! First, preheat the oven to 160°C (325F). Take a large square baking tray, cover it with greaseproof paper and coat this with the coconut oil, mostly for security. It helps to melt the oil a little.

Take a medium bowl. Add in the milk, broken flaxseed Vanilla Extract. Stir it a little and let it rest for some five minutes.

When this has thickened, whisk in the sugar and oil with an electric mixer, until you've created a smooth blend. Then add the cocoa powder, chickpea flour, protein powder, lemon juice, baking powder, and salt. Mix this until you are satisfied with the structure of the mix. Smoothly slide the batter into the baking tray and fold it to an equal hight throughout the tray.

Bake this for thirty to thirty-five minutes in the preheated oven. Before you take it out, make sure the center is not very gooey anymore and put it onto a rack so it can cool off on its own time. Take it out when cooled and cut the pieces as big as you like.

These brownies are a good variety in a balanced diet. The protein is important to maintain, repair and grow muscle, so it's best to keep track of how much you eat. And, just remember, sugar is sugar and sweets are sweets. These don't guarantee health, but it's much better than the everyday baked goods you find nowadays. Now, enjoy a piece and share the rest. Or...

Keep it for about a week in the refrigerator in an air-tight container or keep it in the freezer for about two to three months. For the unexpected moment of a craving for a brownie. Beep it up in the microwave or oven and keep enjoying your home-made piece of chocolate. There is nowhere better than home. And brownies make me feel more at home.

Love!

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Tomato Soup (Serves about 4 people)

INGREDIENTS HOME-MADE STOCK (Will take +/- 45 minutes) ◙  Two Onions ◙  Five cloves of Garlic ◙  Four ribs of Celery ◙ Three Large Carrots ◙  Any scraps or leftover veggies ◙ One Tablespoon of Olive Oil ◙ One or Two Bay Leaves ◙ Some Parsley and Thyme ◙ Salt and Pepper to Taste INGREDIENTS SOUP ◙  500g tomatoes ◙  2 paprika’s ◙  500g carrots ◙  500g sweet potato ◙  Two Tablespoons of Olive Oil ◙  Two tablespoons of Mustard ◙  100g Rocket ◙  1 or 2 oranges ◙  750 ml of Vegetable stock ◙ A dried mix of Italian Herbs ◙ Salt and pepper to taste

Now it is time to cook! First, prepare your vegetable stock. The choice is up to you whether you want to make this stock yourself or make some with water and a stock cube. To make it yourself, you cut your veggies and put them in a large pan with the olive oil. Medium heat is recommended. Let them cook until they’re soft, which will be in about 5 to 10 minutes. When done, add the other scrapes, bay leaves, herbs, salt and, or, pepper. Let this simmer on low heat for about 45 minutes. Then, pour your stock through a large strainer and throw the solid vegetable away. Let the broth cool down so you can use it later.Now, once again, put a large pan on the stove, medium heat, start with the olive oil and when hot, add the vegetables and let them cook until somewhere between hard and soft. Add the herbs and stir until every piece is covered with it. When you are satisfied with your veggies, add in the stock. Let it simmer for about thirty minutes, but just make sure the vegetables are softened to the core. Right at the end, add the mustard and orange juice. Take the pan from the heat and let it cool down a little. Take your blender or food processor and create a fine mixture of all these lovely tastes. Heat up your now soup once again, but make sure it doesn’t boil. Take a bowl and fill it up. Use the rocket to garnish, but keep in mind that green-leave vegetables are one of the most important ones. They are low in calorie, but high in protein. A great fiber, full of vitamins C, A and K. Manganese and folate, minerals that are necessary to keep your body working. Now, sit back, enjoy your home-made soup and remember; there is nothing better than a healthy, but tasteful meal! Love!

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Filled Eggplant (Serves 2 people)

INGREDIENTS ◙  Two eggplants ◙  350g vegan shoarma (tofu is also an option) ◙  Two paprikas ◙  100g raisins ◙  75g of walnuts ◙  Coconut Yoghurt (Soya or Cow could do too) ◙  Olive oil ◙  One teaspoon of sharp mustard (mild if you prefer that) ◙  Italian Herbs (I used a simple mix)

Now it is time to cook! Halve your eggplants and cut some out of the middle to make some sort of whole. Chop those cut-outs into small pieces, we will use these later.

Pop your whole eggplant in the oven at 180°C for about 15 minutes.

In the meantime, chop your paprikas into bite-size bits and put them in a bowl. Soak your raisins in some hot water for about 5 minutes so they can get soft and shiny. When done, add them to the bowl with your paprika and add your eggplant pieces and vegan shoarma as well. In case you use tofu, I recommend to crumble it or put it in the food processor, so it is easier to use.

In a small bowl or cup mix some olive oil, your mustard, and Italian herbs. Some salt can be added as well, but it is already great without. Coat your veggies and shoarma with this mixture and let it sit for a minute or 5.

Then in a wok or other frying pan heat up some olive oil, so make sure nothing sticks. Add the mix and cook for somewhat 10 minutes.

When both your mix and eggplants are done, take a plate and start the garnishing. Take an eggplant and fill it up. Use as many walnuts as you prefer, but keep in mind that this is what spikes the calorie intake. Top with some yogurt, to keep it fresh. Now sit back, relax and eat one great home-made meal! Love!

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THAI WRAP

INGREDIENTS (SERVES 2-3 PEOPLE)

◙  2-4 Gluten-Free wraps (I used Schär) ◙  500g of Tofu (Bio) ◙  200g of Bean Sprouts ◙  200g Leek ◙  150g of mushrooms, whichever you prefer ◙  200g of Cherry Tomatoes ◙  Ketjap Manis ◙  Ginger Syrup ◙  Wok Oil ◙  One Lime and some Fresh Coriander to Taste.

Now it is time to cook! Dry your tofu so the marinading can begin. In a small bowl, mix 4 tablespoons of Ketjap Manis and 3 tablespoons of ginger syrup and chop in a few leaves of coriander. Chop the tofu in small cubes and spread them out on a baking tray. To prevent it from sticking, I recommend using some greaseproof paper. Take your marinade and make sure every bit of tofu got some. Now pop this in the oven for about 20-25 minutes at 180°C. If they’re ready really depends on how crispy you want your tofu.

In the meantime. Chop all your veggies to bite size, or as you rather prefer them. Take a frying pan and heat it up. Add some wok oil and Ketjap and give it time to get hot. When heated, add the leek and the mushrooms. Stir for a bit and then add the bean sprouts. You’ll see that at some point you’ll be cooking instead of frying, because of the water in the veggies. Acknowledge the amount of water you give your body when you eat those veggies!! Let this mixture simmer for a bit and finally add the cherry tomatoes, chopped coriander to taste and a splash of lime. Let this all cook for about 5 minutes, while you casually throw your wraps into the microwave, or cozy with your tofu in the oven. All will be ready in about the same time, and then it is ready to garnish to Instagram perfection and then dig into your lovely, healthy, home-made meal! 

Enjoy!