FOR 4 PEOPLE
- 700 g potatoes
- 400 grams of carrots
- 300 g celeriac
- 3 tablespoons olive oil Coarse salt
- pepper from the grinder
- 80 g Pumpkins
- 500 g low-fat quark
- 1 EL Pumpkin seed oil
- 70 g radish sprouts
1. Peel the potatoes, carrots and celeriac, wash and pat dry. Cut the celery into pieces and the potatoes into wedges. Depending on their thickness, cut the carrots in half.
2. Place the vegetables and potatoes on a baking sheet and mix with olive oil, 1 heaped teaspoon of sea salt and pepper. Bake in a hot oven at 200 degrees (convection 180 degrees) for about 35 minutes. Turn after 20 minutes. Pour 100 ml of water.
3. Roast the pumpkin seeds in a pan without fat until golden brown. Let cool, roughly chop. Mix together the quark and pumpkin seed oil, season with salt and pepper. Stir in half of the pumpkin seeds and sprouts. Arrange the roasted vegetables and quark and sprinkle with the remaining pumpkin seeds and sprouts.
Per Person: 480 kcal, Fat 20 g approx. 45 minutes
Table of Contents
Recipe: Shrimp Vegetable Wok
FOR 4 PEOPLE
- 800 g savoy cabbage
- 250 g Shiitakepilze
- 3 spring onions
- 1 clove of garlic
- 75 g red radish cress
- 75 g pea asparagus sprouts
- 500 g organic shrimp (ready to cook)
- 4 tbsp canola oil
- salt
- 2 tbsp sweet and sour sauce
- 3 THE I Am Willow
1. Clean and wash the savoy cabbage. remove stalk. Cut the cabbage into strips. Clean mushrooms, cut in half. Clean, wash and cut the spring onions into rings. Peel and thinly slice the garlic. Wash the cress and sprouts and spin dry.
2. Wash and pat dry the shrimp. Heat 2 tbsp oil in a wok or large skillet. Fry the prawns and garlic for about 3-4 minutes. Season with salt, remove. Fry the mushrooms vigorously, season with salt and remove.
3. Heat the remaining oil in the wok. Fry the cabbage for about 5 minutes while turning. Fry the spring onions briefly. Add 150 ml water and stew covered for about 5 minutes. Fold in the mushrooms and shrimp. Add sweet and sour sauce and soy sauce, stir. Then add the sprouts. Served with basmati rice.
Per Person: 290 kcal, Fat 14 g approx. 35 minutes
Recipe: Sprouts and cabbage salad with tofu
FOR 4 PEOPLE
- 500 g white cabbage
- 1 leek
- salt
- 50 g hazelnut kernels
- 2 red-skinned apples
- 2 tbsp apple cider vinegar
- 5 tbsp olive oil
- pepper from the grinder
- 200 g mixed sprouts (e.g. radish, lentil, alfalfa, adzuki, chickpea or beetroot sprouts)
- 400 g smoked tofu
1. Clean and wash the cabbage and remove the stalk. Cut cabbage into fine strips. Clean and wash the leek and cut into fine rings. Knead the cabbage and leek with 1⁄2 tsp salt in a bowl for about 2 minutes and leave to stand for about 1 hour.
2. Chop the hazelnuts and roast them in a pan without fat. Take out and let cool down. Wash, quarter and core the apples. Cut the flesh into thin wedges.
3. Vigorously beat vinegar with 3 tbsp oil. Season with salt and pepper. Add apples and vinaigrette to cabbage mixture. Wash sprouts and spin dry. dice tofu. Fry in the remaining oil until golden brown. Mix the salad with the sprouts and tofu, season.
Per person: 450 kcal, fat 30 g
that. 35 Minutes
Recipe: Stuffed schnitzel with coconut noodles
FOR 4 PEOPLE
- 1 red chili pepper
- 1 walnut-sized piece of ginger
- 2 spring onions
- 4 veal schnitzel (approx. 180 g)
- 100 g organic mung bean sprouts
- salt
- pepper from the grinder
- 250 g Chinese egg noodles
- 200 g frozen peas
- 3 tablespoons oil (e.g. rapeseed oil)
- 100 ml coconut milk
- 1 EL Coriander leaves
1. Wash, clean, deseed and cut the chili into rings. Ginger peel and finely chop. Clean and wash the spring onions and cut into thin strips.
2. Wash the schnitzel, pat dry, pound flat. Wash sprouts, spin dry. Season the schnitzel on both sides and cut in half. Cover with sprouts, roll up tightly. Secure with toothpicks.
3. Cook pasta according to package directions. Cook the peas for about 2 minutes. Drain, drain. Heat 2 tbsp oil, fry the schnitzel rolls over a medium heat for 6–8 minutes until golden brown on all sides.
4. Heat the remaining oil. Fry the chili, ginger and spring onions briefly. Toss the peas and pasta in it. Deglaze with coconut milk. Season vegetable noodles. Serve everything and sprinkle with coriander.
Per Person: 590 kcal, Fat 21 g approx. 40 minutes
Recipe: Flammkuchen with beetroot sprouts
You can find the recipe for this Flammkuchn variant on the Kitchen Girls food blog >>
Recipe: Travel Pack with Chicken and Sweet Chili Sauce
FOR 4 PEOPLE
- 80 g red chili peppers
- 2 cloves of garlic
- 1 onion
- salt
- 75 ml rice vinegar
- 75 grams of sugar
- 750 g chicken fillet
- 1 piece (approx. 2 cm) ginger
- 3 tablespoons oil (e.g. sesame oil)
- 4 THE I Am Willow
- 500 g cucumber
- 1 bunch of spring onions
- 2 beds cress
- 100 g beetroot sprouts
- 16 round sheets of rice paper (22 cm diameter)
1. Clean, wash and roughly chop the chillies. Peel and dice the garlic and onion. Finely chop everything. Boil with 1 tsp salt, vinegar, sugar and 230 ml water. Boil down for about 15 minutes.
2. Wash meat, pat dry, dice. Peel ginger, chop finely. Heat the oil, fry the meat for about 5 minutes. Briefly fry the ginger and soy sauce.
3. Peel the cucumber, dice finely. Clean the spring onions, wash and cut into rings. Cut the cress from the bed. Wash sprouts and spin dry.
Briefly soak 4 sheets of rice paper in cold water. Place on a damp tea towel, fill with the prepared ingredients, reserving some for decoration. Fold into packets and garnish. Serve with sweet chilli sauce.
P ro Person: 430 kcal, Fat 9 g approx. 45 minutes
Sprouts: Healthy flavor variety
VITAMIN AND MINERAL POWER
IN VITAMINS , the B group is at the forefront: nerve-boosting B1 and B12, metabolism-stimulating B2 and B3 land fresh on the plate. Likewise vitamin A, which promotes vision, the defense vitamin C and vitamin E – indispensable for our heart.
IN MINERALS , sprouts provide plenty of blood-forming iron, calcium and fluorine that strengthen teeth and bones, as well as zinc and magnesium. A deficiency can easily lead to muscle cramps, fatigue and loss of appetite. So that the valuable substances are not lost, eat sprouts and cress raw, but always rinse them well beforehand.
FROM MILD TO HOT
ADZUKI BEAN SPROUTS with a slightly sweet taste are often found in ready-made sprout mixes.
ALFALFA SPROUTS have a subtle grass notedelicious on cheese bread. PEA ASPARAGUS SPROUTS, with their exquisite asparagus taste, go perfectly with ham and egg dishes.
GARTEN-CRESSE is finely spicy and tastes very good in mixed salads.
CHICKPEA SPROUTS have a spicy nutty note – also great as a snack!
LENTILS SPROUTS add sophistication to soups and sauces with their slight spiciness.
MUNGA BEAN SPROUTS are slightly sweet and known for their crunchy freshness.
BEETROOT SPROUTS captivate with an earthy nuance. Great as a splash of color!
RADISH SPROUTS have a strong heat – delicious with quark.
