Table of Contents
Asian vegetable spaghetti
For 4 people:
350 g spaghetti
Salt
400 g zucchini
1 organic lime
1 small piece of ginger
3 tbsp soy sauce
1 tsp sugar
150 g bamboo shoots
2
tbsp peanut oil 1/2 bunch Thai basil
Pepper from the mill
1. Cook spaghetti in salted water for about 7 minutes until al dente. Drain, rinse briefly and drain well. Clean zucchini and cut lengthwise into thin strips. Wash the lime, grate the zest and squeeze the fruit. Peel and grate the ginger and mix with the lime juice and zest, soy sauce and sugar. Drain the bamboo shoots and mix with the marinade.
2. Heat the oil in the pan, fry the zucchini for about 3 minutes. Add the bamboo shoots with the marinade. Add noodles and mix well. Heat briefly. Wash the basil, shake dry, pluck off the leaves and chop. Season the noodles and serve sprinkled with basil.
ca. 40 Minutes – per Person 390 kcal, Fat: 7 g
LUCKY TIP: Good food inspires your well-being – and the feel-good substance serotonin, a neurotransmitter that you can easily activate: with a lot of laughter and fresh air on a sunny autumn walk.
Orcchiette with sweet potato and walnut pesto
For 4 people:
300 g sweet potato
300 ml vegetable stock
Zest of 1 organic lemon
2 tbsp olive oil
40 g walnuts
1 clove of garlic
1 pot of basil
350 g orecchiette
salt
Pepper, freshly ground
125 g ricotta
1. Peel the sweet potato, dice roughly, cook in vegetable broth for about 10 minutes, drain almost all of the broth. Add the lemon zest and oil to the potatoes. Mash everything roughly. chop walnuts Peel and chop the garlic. Wash the basil and pluck off the leaves. Mix the nuts, garlic and basil with the mashed potatoes.
2. Cook noodles in salted water for about 8 minutes until al dente. Drain and rinse briefly. Mix immediately with the pesto. Season again. Place noodles on plate. Scatter ricotta over and serve.
ca. 25 Minutes – per Person 570 kcal, Fat: 19 g
Rice Cookies with Warm Vegetable Salad
For 4 people:
200 g jasmine rice
salt
50 g spinach
2 eggs (size M)
30 g Parmesan
1-2 tbsp flour ground
pepper
2 onions
400 g carrots
250 g shiitake mushrooms
400 g beetroot
4 tbsp olive oil
125 ml orange juice
2 tbsp balsamic vinegar -Vinegar
1. Cook rice in salted water for about 10 minutes. Let cool down. Sort the spinach, wash, shake dry and chop. Whisk eggs. Grate parmesan. Mix in the spinach, flour and rice. Season with salt and pepper.
2. Peel and slice the onions. Peel the carrots and slice into strips. clean mushrooms. Halve the beetroot, cut into slices. Heat 1 tbsp oil in a pan. Sauté vegetables for about 5 minutes. Deglaze with 100 ml orange juice, steam for a further 5 minutes.
3. Form 8 flat cookies from the rice mixture. Heat 2 tbsp oil in a pan, fry the cookies until golden brown. Whisk remaining oil with remaining juice and vinegar. Spice up. Drizzle the vegetables with the dressing, serve with the biscuits.
ca. 40 Minutes – per Person 470 kcal, Fat: 18 g
LUCKY TIP: In order for the brain to be able to produce serotonin, it needs the amino acid tryptophan, contained in dairy products, nuts and cereals – and that brings us back to good food. That fits together perfectly!c
