Solaré's healthy dishes

Ingredients:

• 1 butternut pumpkin
• 2 big onions
• 2 piece of garlic
• 1 fennel
• 1 kg carrots
• 1 soup spoon of vegetarian soup boullionpaste
• Black pepper and salt tumeric powder
• Parsley and chives
• Large soup pot
• good butter
• purifed water
• Parsley and Chives

Preparation:

peel and cut the onion and garlic and shop it in big pieces and also your FennelTake your pot and put some good butter in it and stew this vegetablesIn the mean time peel and cut your pupkin and remove the pipsand peel and cut your carrots and put all in your potPut some purfied water in and your spices and vegetable boullion paste in Keep on a medium fire for 30 minLet it cool of a bit with the lid on then take your blender and mix it good and at last put your fine sliced chives and parslay in Take a big bowl to serve it !Enjoy

Soja bread

Ingredients: For your Sojabread

• 500 gr Soja flour
• 2 handfull black Chia seed
• 3 eggs
• 1 small sack of bakingpowder
• Black pepper and salt
• self made mix from sunflower pits,sesam seed,pinetree pits
• Olive oil and water
• 1 big bowl
• Baking paper

Preparation:

Take a big bowl and put your soja flour in and 2 handfull of Chia seeds and mix well now put your bakingpowder spices and seedmix in it and mix wellTake some olive oil and put it inside and also your water you have to feel for yourself that you dont take to much but just enough then mix your 3 eggs and put inside( you can replace this also by Agar Agar to keep it togetherMix all wel and divide in to 3 parts size of a huge sandwich take your oven plate put the baking paper on it and some olive oilPut then your pieces on it and bake on the middle grill in the oven on 200 degrees for 30 a 40 minLet it cool offTake a wooden plank and put your bread in slizes and serve the soup in a big bowlEnjoy it!

Extra information:

Butternut squash is high in potassium, which can help keep your blood pressure in check. Managing your blood pressure can reduce your risk for stroke and heart disease. Its fiber helps with blood sugar. Butternut squash contains a type of fiber that's not digestible.

Butternut squash: Health benefits, uses, and possible risks Fennel is low in calories but rich in nutrients linked to many health benefits. The main fennel bulb is a plant-based source of potassium, sodium, phosphorus, and calcium. It is also high in essential fatty acids and magnesium. People can also use fennel seeds, leaves, and flowers in different ways.

Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants ( 1 ).They also have a number of health benefits. They're a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. sunflower seeds was linked to lower rates of cardiovascular disease, high cholesterol, and high blood pressure. Sunflower seeds are a source of many vitamins and minerals that can support your immune system and increase your ability to fight off viruses.Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.Regularly eating substantial portions of these seeds — not just an occasional sprinkling on a burger bun — may aid blood sugar control, combat arthritis pain, and lower cholesterol.Pine nuts are healthy when added to your diet in moderation. These tiny seeds pack a variety of nutrients essential to your health, including vitamins, minerals, and heart-healthy fats. While they are high in fats, they have minimal saturated fat.

Ingredients:

• 1 pack of almond flour from 300 gram
• 3 fresh carrot not to big
• fresh garlic
• 1 onion
• half a cup of black Chia seeds
• olive oil
• 2 egg's
• black pepper and salt
• self made nut mix from sun flower and pupkin pits and pine nuts
• a small amount fresh grinded spinach
• baking pan for oven.

Preparation

take a big bowl and put the almond flour in it and your cup of black chia seeds and stuer well put black pepper and salt, or some spicy herbal salt, your fresh garlic,onion,and spinach and 1 spoon of olive oil and put water from a bottle in, not to liquid and put your nut mix.
Clean and cut the carrod in thin slizes and and blanch them for a fue minute in a bit of water and put 1 leave of laurel in it Now mix the carrots in the bowl and at the last put your 2 egg's in it.
Now put some olive oil in your baking pan for the oven and put everything from the bowl in it put it on the middle grill for 20 a 25 min on 200 degrees
Let it cool of a bit decorate it at a nice plate And put some self roasted pine nuts on top
You can eat it with some Italian Rucola salad with a bit oil an vinnegar
Very tasty and healthy Enjoy!

Extra info:

Almond flour is rich in vitamin E and other antioxidants, which help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. It's also an excellent source of: Manganese

Garlic is widely recognized for its ability to fight bacteria, viruses, fungi, and even parasites. One study found that allicin, an active component of freshly crushed garlic, had antiviral properties and was also effective against a broad range of bacteria, including multidrug-resistant strains of E. coli.

Spinach is rich in many nutrients, including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium. Spinach is chock full of fiber. Eating too much fiber can cause gas, cramping, and abdominal pain. Spinach is rich in oxalate, a naturally occurring substance found in almost all plants Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease.

Ingredients: for 3 or four person healthy and tasty

• 2 Carrots
• 1 Zucchini
• 1 good piece of garlic
• 2 red onion
• Feta cheece 100 gr
• Fresh Coriander and fresh Parsley
• olive oil
• Black pepper sea salt cumin seeds
• Soft Madras curry powder
• 4 a 6 soup spoons of chickpea flour
• 2 beaten eggs or 4 spoons of Chia seed
• small non stick baking pans
• for the garnish 2 long tomato some cucumber 1 spring onion
• Apple cider vinigar with curcuma and olive oil salt and pepper

Preparation:

take one big bowl

Clean and cut the onion,garlic,zucchini and carrots in small piece and put in bowl

Put Cumin seeds black pepper and sea salt in the bowl and put also your chickpea flour inside and mix good put know your Chia seeds inside( or 2 beaten eggs) to keep together

Put now your fresh cut Koriander and Parsley and Feta and mix all

Now take your non stick baking forms and put with a brush some olive oil(for warm use) put your mix in it

And put for 20 a 25 minute in a for heated oven on 200 degrees make now your nice garni and dress it nicely on a plate

Enjoy!

The red color triggers the 1st chakra and the orange color triggers the second chakra These two chakras and the colors helping us to give in a grounding and creative way our talents to the world

extra info:

The fiber in carrots can help keep blood sugar levels under control. And they're loaded with vitamin A and beta-carotene, which there's evidence to suggest can lower your diabetes risk. They can strengthen your bones. Carrots have calcium and vitamin K, both of which are important for bone health.

Zucchini is a versatile squash rich in vitamins, minerals, and plant compounds. It may offer several health benefits, ranging from improved digestion to a lower risk of heart disease. Zucchini may aid your bones, thyroid, and prostate. If you're curious, try adding this soft, mild fruit to your diet today

Feta contains more calcium than many other cheeses. Calcium helps you maintain healthy teeth and bones. Feta cheese also has high levels of phosphorus. Consuming these phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention.

Rice noodles with Paksoi and Tofu and mild curry coconut sauce For 2 person 

Ingredients:

• 1 packet of Tofu
• 1 Paksoi
• 1 big onion
• 1 big peace op garlic( or Ayurvedic assafoutida powder as replacement) wokpan.
• olive oil
• 1 pack of Thai rice noodles
• 1 spoon of Miso paste
• 1 can of bio coconutmilk a bit of soja cream
• 1 spoon of mild curry powder

Preparation:

take the wok pan put the olive oil and onion,garlic and tofu in it and black pepper and 1 spoon of Miso paste and stuer it wash and cut the Paksoi in strips put the white part in the wokpan the green part safe for last because it is quickly ready

Now take a cooking pot and boil water lightly salted and boil the rice noodles max 3 min put the water out take a small steel pan and put your coconut milk curry powder and a bit soja cream inside put black pepper and a little salt Now make a nice plate like on the photo and enjoy Very tasty quickly ready not expensive and full of viamines and minerals

Extra info:

Rice noodles are perfectly healthy and make a great addition to your diet. Still, they're lower in fiber than other noodles, such as whole wheat noodles or spaghetti squash noodles. Studies suggest that eating more fiber supports beneficial gut bacteria, good digestion, and blood sugar management

It's full of cancer-fighting compounds such as vitamins C and E, beta-carotene, folate, and selenium.

Vitamin C, vitamin E, and beta-carotene are powerful antioxidants that can help to prevent cell damage from free radicals, which may help to lower your cancer risk. Selenium may help to slow the growth rate of tumors.

Rich in nutrients: Miso contains many healthy vitamins and minerals like vitamin K, manganese, zinc, protein and calcium. Many of these nutrients support essential structures like the bones and nervous system. Improves digestion: Because miso is high in probiotics, it helps the body maintain healthy bacteria levels. people who consumed coconut milk lowered their LDL or "bad” cholesterol while their HDL or "good” cholesterol increased. Healthy cholesterol levels are important for heart health. Coconut milk and cream are sources of healthy fats called medium-chain triglycerides (MCTs)..

Tofu is high in protein and contains all the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.

Bio Zucchini rolls with Greek Feta cheese Healthy not expensive and not much work and full of vitemines and minerals

Ingredients:

• 2 middle size zucchini Bio
• 2 piece of Garlic or assafoutida powder as replacement
• 1 long tomato or tomato passata
• 1 pack Greek Feta
• 1 handfull spicy nuts and seeds salad mix
• olive oil
• non stick baking pan
• Black pepper and sea salt or Herbamare herbal salt
• 2 springs of fresh thyme
• Fresh raspt Parmezaan cheese or Gran pedano
• 
  

Preparation:

peel your zucchini but leave a little green on cut now the zucchini in long strips not too thik or not too thin Take a pan and place the strips as much as possible next to eachother put some water with pepper and salt and put a cover And Blanch for about 5 min(not to soft)

let it drain

Now put some olive oil on the strokes and put a piece of feta cheese and rol it

Take now your non stick bakingpan and put some olive oil in your garlic and thyme And put all your Zucchini rolls in it and put small slizes tomato between de rolls Put your cheese on it and the handfull spicy nuts and pitts saladmix

Pre warm the oven on 200 degrees and put it on de middle grill for 15 a 20 min Dress it nice and put some juce out of your pan

put some fresh tomato and some East Indian cherry leaves You can eat it with rize or a jacket potato Enjoy!!

Extra information:

Zucchini is a versatile squash rich in vitamins, minerals, and plant compounds. It may offer several health benefits, ranging from improved digestion to a lower risk of heart disease. Zucchini may aid your bones, thyroid, and prostate. If you're curious, try adding this soft, mild fruit to your diet today.

Garlic is widely recognized for its ability to fight bacteria, viruses, fungi, and even parasites.

One study found that allicin, an active component of freshly crushed garlic, had antiviral properties and was also effective against a broad range of bacteria, including multidrug-resistant strains of E. coli.

Thyme also contains a variety of minerals and vitamins that promote good health. Thyme is full of vitamin C for immune support, potassium for healthy cells, and manganese for bone development and blood clotting.

Ingredients;

• 1 pack of white asparagus
• 1 middle size onion
• 2 piece of garlic
• Parsley
• olive oil
• vegetable paste
• boiled water
• Black pepper and salt
• Sprouds from Red raddish and Rucola
• And some leaves from east Indian cherry

Preparation:

Peal the asparagus and boil them in a bit salt and pepper leave them whole

Take a pan and put your olive oil (or good butter) and stew your onion and garlic and black pepper salt and fresh pasley end put it a side

Take a pot and put there your hot water in and your vegetable paste and spice it good. Because Polenta has not much taste

When your boullion start boiling slowly start to put your Polenta and stir good and when it's thick take it from the fire and put the stew onion and garlic and parsley in it take a inox cilinder form and put the polenta in untill the top(see photo) and slowly remove it upwards when placed on the plate put the rest on the plate and decorate with the sprouds and cherry l eaves and use some vinaigrette on it

you can make a sauce to to put on but i prefer to keep it simple and taste the variety Enjoy

Extra information:

Polenta is a healthy gluten-free grain and good source of antioxidants that help protect your eyes and reduce your risk of certain chronic diseases.

Iron, magnesium, and zinc are all essential minerals. Although polenta does not provide large amounts of these minerals, they still count towards a healthful diet.

White asparagus is enriched with vitamins such as niacin, riboflavin, thiamin, vitamin-B6, and pantothenic acids. These vitamins are necessary for maximum cellular metabolic and enzymatic functions. Moreover, white asparagus is rich in antioxidants, such as Vitamin A, C, and E.

Ingredients;

The filling is for one Kohlrabi (choose 2 big Bio ones)

• 2 big Kohlrabi
• 1 young carott
• 1 onion
• 1 piece of garlic or Asafoutida Ayurvedic replacement
• 1 leek only the white part
• 2 big chestnut mushrooms
• the filling from your kohlrabi
• good butter
• black pepper salt and nutmeg
• parsley and chives

Preparation:

take one soucepan put some good butter and stove( without cover) stove your filling from Kohlrabi ,onion,garlic,carott,leek,and put at the last moment the chestnut mushrooms

put your spices and at the last moment a bit of Soja cream not manipulated if posible mostly Bio is pure take one jar with water and pepper and salt

take your kohlrabi peel it make it hollow but leave a good edge so it will not fall apart during coocking put it in the boiling water also the top part that we use as a cover (see photo) when ready put it on a plate and fill it up finish with Parsley and chives cut very thin.

you can serve it with a potato with the skin with some garlic butter Enjoy

Extra information:

As part of a healthy diet, kohlrabi can help improve overall metabolism and aid with weight loss. Because kohlrabi is high in calcium and magnesium, it contributes to stronger bones. In addition to other calcium-rich food sources and weight-bearing exercise, kohlrabi can be part of strengthening bone density. The potassium and dietary fiber in baby carrots can help to lower your blood pressure and cholesterol levels, reducing your risk for heart disease.

The carotenoids in baby carrots work as antioxidants, potentially reducing your risk of prostate cancer, lung cancer, leukemia, and other types of cancer.

The cream white color from the kohlrabi 7th chakra and the soft green 4th chakra are connecting head and heart

Th orange color from the carott resonate with the 2 the chakra the seat of creative expression and the water management kidneys and bladder stands for letting go of the old.

Ingredients:

• 4 a 5 middlemate Bio potato
• 450 gr Chesnut mushrooms
• 2 piece of garlic or assafoutida powder
• chives
• fresh coriander
• The yolk of an egg
• bio butter
• Black pepper sea salt and herbamare herbal salt A Vogel and a knife point Ashwaganda powder

you can use extra veggy minced and red onion in it too

preparation:

boil your potato with a bit of sea salt Crush it and let it cool of Take a saucepan and melt the bio butter put your cut garlic and mushrooms and let it stew short put the herbs in and at the last the fresh chieves and coriander now miix the yolk of the egg in it and put it all together with your potatos now make with your hand 4 piece in the form of a cake look the photo

The orange roses i made from carrots the activate the 2th chakra center of creativity put some olive oil in a pan and bake this cakes on a small fire on both side till it it looks crispy serve with a salad or with a cheeseburger or fish its delicious

extra information:

Chestnut mushrooms are good for your cells and blood health and support your immune system.

The mushroom has recently been discovered to contain glutathione and ergotheonine, two potential anti-aging antioxidants

Chives are a nutrient-dense food. This means that they are low in calories but high in beneficial nutrients, including vitamins, minerals, and antioxidants.

That said, to get a significant amount of these nutrients, a person would have to eat a large quantity of chives. Instead, people often use chives as a garnish.

Potatoes are a good source of fiber, which can help you lose weight by keeping you full longer. Fiber can help prevent heart disease by keeping cholesterol and blood sugar levels in check. Potatoes are also full of antioxidants that work to prevent diseases and vitamins that help your body function properly.

Valentine take time with your loved one to enjoy the abundance of mother earth
As decoration fresh raspt Bio beetroot heart and fresh celeriac Angel wings

Ingredients:

• 4 middle size potato's
• 1 pack of fresh Feta cheese
• 500gr fresh young spinach leaves( heart chakra color green for healing)Anahata in sanskrit language
• 1 piece of garlic or Asafoutida as replacement
• black pepper sea salt or herbal salt,curcuma powder
• a little Soja cream
• fresh Gran Pedano
• fresh beetroot ( basic chakra red color for grounding) Muladhara in Sanskrit language)
• fresh celeriac creme color for crown chakra Sahasrara In Sanskrit language to connect with your higher self

Preparation:

Take a large saucepan and put some good butter in it and your cut garlic,curcuma powder,black pepper and sea salt

and slowly put the fresh spinach leaves in it untill you used all the 500 gram.

cut your Feta cheese in piece and put it in the pan with the spinach

Boil in salted water the potato with peel( brush them good first) put small holes with a fork in it

Cut them in two and take the potato pieces out but leave the side still with a thick border

Mix the inside of the potato with your Spinach and Feta and a little Sojacream

Now fill your potato(see photo) and rasp some fresh Gran Podano cheese over it en put it on a bakingplate with bakingpaper

And put it 10 min under de grill in the oven on 200 degrees

Rasp your beetroot and put some apple vinaigar and a little olive oil on it

Rasp your Celeriac and put a little trimlook vinaigrette on it decorate it nice on a plate

Mine is the Beetroot in a heart form and the raspt Celeriac in the form of Angel wings

Decorate your filled potato's

And enjoy this simple but so tasty dish

Extra info:

Spinach is rich in many nutrients, including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium.

Spinach is chock full of fiber. Eating too much fiber can cause gas, cramping, and abdominal pain. Spinach is rich in oxalate, a naturally occurring substance found in almost all plants.

Compared to other cheeses, it's low in calories and fat. It also contains a high amount of B vitamins, phosphorus and calcium, which can benefit bone health. Additionally, feta contains beneficial bacteria and fatty acids. However, this type of cheese is relatively high in sodium.

Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance

Celeriac is a nutritional powerhouse, packed with fiber and vitamins B6, C and K. It's also a good source of antioxidants and important minerals, such as phosphorus, potassium and manganese. ... Still, alternative cooking methods — such as steaming — may prevent some vitamin loss.

As a lunch with a nice soup or salad....

Ingedients:

• Artichoke hearts ready made sitting in olive oil
• Handfull Peacan nuts
• 2 piece of garlic
• 2 egg's
• 2 sjallot(onion )
• 1 yellow bell pepper( to brighten our insight sun the solar plexus( the 3the chakra)
• Black pepper,sea salt
• 1 branch fresh rosemary
• Parmezan cheese
• fresh cut parsley
• vegan dough ready for use.
• Round baking form

Preparation:

Take a big bowl

Cut your garlic onion,and yellow bell pepper in small piece and spice it up and put the Rosemary in!

put your artishoke hearts in it and use some of the oil and stir it all

Put also your 2 eggs in it and some grinded Parmezaan cheese, and grind your peacan nuts too

Now take your baking form and oil de inside with some olive oil,

put everything inside and put on top some fresh parsley and grinded Parmezan cheese

preheated oven on 200 degrees for 25 a 30 min

Enjoy!

Extra info:

Summary Artichokes are low in fat, high in fiber, and loaded with vitamins and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium.

They are also one of the richest sources of antioxidants.

What Is Yellow Bell Pepper?

Yellow Bell Pepper is a variety of colored Capsicums. It gets it bright pigment from the pH of the soil and is basically a ripened green pepper. Yellow Peppers are very mild in flavor and sweet in taste. They are quite juicy and can be cooked very easily. These glossy vegetables are added to many dishes including pizzas, to make the dish look presentable and even nutritious.

Yellow bell peppers provide more nutrients than any other pepper type. It is rich in Vitamin C, which helps to improve the imune system and make the body more immune to diseases. Yellow peppers are one of the healthy vegetables due to high vitamin c and availability of important minerals like as Folate, magnesium, copper, and others.

Some of the many potential health benefits of rosemary include: Rosemary is a rich source of antioxidants and anti-inflammatory compounds, which are thought to help boost the immune system and improve blood circulation.

Rosemary is considered a cognitive stimulant and can help improve memory performance and quality.

Parmesan is loaded with a number of essential vitamins and minerals. It is packed with vitamins A, B2, B12, and D, and is rich in minerals like calcium, containing 110% of the daily recommended calcium intake, phosphorus, sodium, selenium, zinc, and magnesium.

Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure.

Most of the fat found in pecans is a healthy type called monounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of bad LDL cholesterol

Ingredients:

For the soup:

• 2 a 3 ripe Avocado's
• 1 onion
• 1 stick leek
• 2 piece of garlic or Assafoutida as replacement
• 2 tomato peeled and without pitts
• 1 spring onion
• Vegetable boullion

Snack nr 1

• 1 pack pre- cut dough laples
• Chessnut mushrooms
• red sweet paprika
• veggy minced quorn
• garlic
• Indian herbal mix

Snack 3

• 1 pack pre-cut dough laples
• Greek fetta cheese
• Black or green olives without pit
• fresh tomato
• spring onion
• Small cake tins

Preparation:

Soup

Stew the leek,onion, and garlic with some churned butter

put your avocado's and put some vegetable stock in your cook pan

Put black pepper and seasalt in it and let it boil softly about 30 min

Mix the soup and you will see it is very creamy then put some fresh peeld tomato pieces

and fresh thin slizes of spring onion.

Snack 1

Wash and cut your 2 fennels and put it in slizes see photo

Put them in the pot with hot water with salt and pepper to blanch for 5 min

put the water off and put the slizes on an oven plate with baking paper.

Put some olive oil over the slizes and cut a red onion and put on each fennel slize

put some spicy herbal salt on it

And rasp fresh Italian Gran Padano over it

And put in the oven under de grill for about 10 min 200 degrees

Snack 2

Take your pre-cut dough laples

And take a shell double form cake tin and place the laples

Cut your mushroo in small pieces

some red sweet paprika very tin slizes

Put your veggy minced quorn

Some fresh tomato and spring onion

Indian spices

Put it on baking paper with some omive oil

Snack 3

Make them in the form of a boat or use your creativity

put your green olives in two half

Put in the oven 175 degrees for 10 a 15 min

Enjoy !!

How healthy are Avocado's?

They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.

For 2 person a quick lunch fresh and healthy !!

Ingridients:

• 1 pack of 250 gr Penne from lentIls
• 2 red onion
• 1 piece of garlic our Asafoutida as replacement
• 3 Long sweet paprikas
• 250 gr vegetarian meat
• :Italian spices Tijn, Rosmarin,oregano,black pepper and sea salt
• Tomato passata
• A little vegetable stock
• good butter or Ghee
• Fresh Basil and Coriander
• Italian Parmegiano cheese
• 1 teaspoon of Ashwaganda (Indian ginseng)

Preparation:

Take a casserole and put your Red onions in slizes inside with some good butter.your garlic and let it fry on a small fire

Put then your vegetarian meat inside and your spices and stir it.

And at last your paprika's

Put a little vegetable stock inside and your tomatopassata

Let it.cook on a small fire and put 1 tea spoon of Ashwaganda pouder

Now put the water on with a bit of salt en a spoon of olive oil

Put when it boils the Penne insite for 6 a 8 min

Place when ready in a deep plate and put your sauce on top

And put your fresh Basil an CorIander on the top

And grinded Parmegiano cheese

Enjoy

Extra information

how healthy are red onions?

Summary Red onions are rich in anthocyanins, which are powerful plant pigments that may protect against heart disease, certain cancers and diabetes.

And red lentils

Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol.

They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.

And sweet long Paprikas

The are real vitamin C bombs

Vitamins and minerals

• Vitamin C. ...
• Vitamin B6. ...
• Vitamin K1. ...
• Potassium. ...
• Folate. ...
• Vitamin E. ...
• Vitamin A.

And what about Basil ?

Basil is an excellent source of vitamin K, manganese, iron, vitamin A, and vitamin C. It's also a good source of calcium, magnesium, and omega-3 ...

• May help lower blood sugar. ...
• Rich in immune-boosting antioxidants. ...
• May benefit heart health. ...
• May protect brain health. ...
• May promote digestion and gut health. ...
• May fight infections. ...
• May protect your skin. ...
• Easy to add to your diet.

Vegetarian Autumn stew quickly ready and healthy fresh dish with Bio vegatebles 

Ingridients:

• 2 chicory
• 2 whole Leek
• 4 carrots
• 2 onion
• 1 good piece of garlic
• 1 package of Qourn pieces
• Cuminseeds Curcuma,black pepper Sea Salt
• Grinded Mozarella cheese
• Good Bio butter
• Soja cream at the last(personal choice)
• 4 ready boiled potato's

Preparation:

Take a saucepan with glass top And put your butter in and your onion and garlic and Quorn pieces and your spices Let it bake on a sim fire and when it get a bit color put the rest of the vegetables in it Cut the carrots in thin slizes The poridge and Chicory a bit more bigger parts Mix it all well and put a bit water in it and let softly on a sim fire and put the glass cover over it 10 min Now take a refractory oven dishr put good butter in it and cut the potato in slizes on the bttom and put your veggy mix on top and put your mozarella on it Preheat the oven on 200 degrees and put your dish inside for 10 min and put the last 5 min the grill on so your cheese can get colored a bit. Leave it in the refractory oven dishr( see that you have 2 small ones(for one person size) Enjoy!!

Extra information:

It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants ( 1 ). They also have a number of health benefits. They're a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health Chicory root is a good source of inulin, a type of prebiotic fiber that has been linked to increased weight loss and improved gut health It also contains some manganese and vitamin B6, two nutrients tied to brain health Summary Leeks are low in calories but high in nutrients, particularly magnesium and vitamins A, C, and K. They boast small amounts of fiber, copper, vitamin B6, iron, and folate. Ouorn Mycoprotein is naturally high in protein with 11g per 100g, and fibre at 6g per 100g. It is also low in fat (3g per 100g), saturated fat (0.7g per 100g), carbohydrates (9g per 100g), and contains no sugar and negligible salt. Contains antioxidants Cumin seeds contain naturally occurring substances that work as antioxidants. That means that these substances (called apigenin and luteolin) keep the tiny free radicals that attack healthy cells from being successful.

Dessert with dried fruite,oats,seeds and nuts without sugar or eggsVery healthy and full of vitamines and minerals ! 

Ingridients:

• All of the fruit that i use is dried
• Dates 8 piece ( cut in small pieces)
• Cranberry and raisins (both a hand full)
• Dark Apricot 8 piece ( cut to small pieces
• 150 a 200 gram Oats
• 4 spoon Coconut oil or Olive oil
• A handfull of Peacan nuts (you can use also chestnuts)
• A handfull of walnuts
• Fue drops of fresh lemon
• A bit of fresh raspt Ginger
• Cardamon powder
• Cinnamon powder
• 4 spoons of black Sesame seed
• 6 spoons of black Cia seeds
• 150 a 200 ml water from a bottle

Preparation:

Put all ingredients step by step in the blender utill all is crushed our put all it in a bowl and mix it with your hands this is a personal choice take your baking plate and put some bakingpaper on it Put some oil on the baking paper and spread the paste on it look photo Tip/ If you mix it like on the photo make shure that you put the fruit deep enough because that quickly burns in the oven! Put the oven on 200 degrees and put it for 25 a 30 min in Let cooling down and cut it in small parts and keep it in a box Enjoy !! this very healthy snack or dessert

Extra information: Dates are a very healthy fruit to include in your diet. They are high in several nutrients, fiber and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease. There are several ways to add dates to your diet.

Many people consider cranberries to be a superfood due to their high nutrient and antioxidant content. In fact, research has linked the nutrients in cranberries to a lower risk of urinary tract infection (UTI), the prevention of certain types of cancer, improved immune function, and decreased blood pressure.

Research shows that raisins can lower your risk of heart disease by reducing blood pressure and blood sugar. The fiber in raisins works to lower your LDL (bad) cholesterol, which reduces strain on your heart. Raisins are also a good source of potassium.

Apricots are a great source of many antioxidants, including beta carotene and vitamins A, C, and E. What's more, they're high in a group of polyphenol antioxidants called flavonoids, which have been shown to protect against illnesses, including diabetes and heart disease

Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds. Regularly eating substantial portions of these seeds — not just an occasional sprinkling on a burger bun — may aid blood sugar control, combat arthritis pain, and lower cholesterol.

Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium . Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack a Cinnamon is one of the most delicious and healthiest spices on the planet. It can lower blood sugar levels, reduce heart disease risk factors and has a plethora of other impressive health benefits. Just make sure to get Ceylon cinnamon or stick to small doses if you're using the Cassia variety.

Ingridients:

For 2 persons 

• 1 packet of Bio cottage cheese (Paneer)
• Ghee butter or karned butter
• 2 piece of garlic
• 1 piece of garlic or (Asafoutida replacement for garlic)
• Indian massala mix from Natural temptation(Holland&Barrett)
• A handfull of Peas
• 2 small onions
• 1 piece of Ginger 5 cm
• 1 fresh tomato
• Black pepper ,curcuma,seasalt
• A bit veggy boullion
• Fresh Koriander cut
• 2 spoon of Coconut pouder
• For decoration Some Eastindian Cherry leaves and flowers

Preparation:

Take a pan and put your butter inside with the fresh garlic cut the paneer in small pieces and bake it with a little crust and put some salt and black pepper on it Take a pot and put some veggy boullion in it and your garlic and ginger and the peas and cut the fresh tomato in small pieces and put your Indian massala mix in it. Put it on a small fire for a while put a little tomato passata in too and your 2 spoon of Coconut powder. And put your baked paneer inside

And finish with fresh Koriander leave gives an extra taste on it! Make the Ladyfingers cut them in to thick slizes Fry the onion with a little garlic and put the lady f inside Put on a small fire dont stuer to much to damage the vegetable it is quickly ready Boil 1 full cup of Basmati rice not to soft so it dont stick Take a form put the rise inside it looks more decorative As decoration use EastIndian cherry leaves and flowers to have a spicy tuch and a nice cold salad. Enjoy !!

Extra information:

How healthy is Paneer Cottage cheese also known as paneer is loaded with the goodness of healthy fats and milk proteins, which makes paneer a great source of nutrition for healthy bones, teeth and skin. How healthy is Okra

Okra is a nutritious food with many health benefits. It's rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control. It may even have anticancer properties. How healthy are Peas

Peas are a good source of thiamin and niacin. These B vitamins help our bodies use the energy from foods and are important for growth, healthy skin, hair, nerves and muscles. Peas provide a fair source of fiber, which keeps our bowels healthy, our blood sugar levels even and helps to prevent diseases such as cancer.

Ingridients:

For 2 persons 

• ready cut slizes vegan pizza dough
• 1 piece of garlic or (Asafoutida replacement for garlic)
• Italian mix from Natural temptation(Holland&Barrett)
• 1 Eggplant
• 2 small red onion
• a hanfull pine tree nuts
• Black pepper ,curcuma,seasalt
• Bio Swiss Emmental cheese or IIalian Parmegiano Regiano
• Fresh Koriander and Basil leave
• For decoration Some Eastindian Cherry leaves and flowers

Preparation:

Put the ready made slizes Pizza dough on bakingpaper on your ovenplate Put your Bio tomato passata on the bottom not to much Put the Eggplant in slizes on top and your red onion And a handfull of your pine tree nuts And put your herbals and spices And at the top your cheese Prepare you oven on 200 degrees and put your pizza's on de middle grill for 20 min max And finish with fresh Koriander and Basil leave gives an extra taste on it! As decoration use EastIndian cherry leaves and flowers to have a spicy tuch and a nice cold salad. Enjoy !!

Extra information:

Egg plants contain a lot of minerals vit,and phytonutrients Veggy Pizza with Eggplant Did you know that Eggplant in Sanskrit Vatinganah " that means a vegetable that heals intestinal tract" The color of the eggplant activate the crownchakra with his deep purple color and contains ingridients for the protection of the braincells The eggplant contain a lot of fibers and minerals like Mangane,pottasium,Magnesium and vit K and Nasunine that is a strong working anti-oxidant who protect the cell membrame from the brain cells t contains 13 polyphenole one of them is Chlorogenic who has strong anti-viral and antibiotic effects and is food thats protect against cancer And the onion( Allum sepa) also the red onion has huge antisceptic ingriedients and contains Fosfor, Potassium,Calcium and iron is good for the bones and muscles It makes also your breathing more free when you have a cold and a tip (when your nose is closed with a cold put an onion in pieces on your night cab it detoxes the room and in the morning you open the window and the smell is gone) Why i use red onion it contains the mineral copper and your body absorb iron better in combination with B12 because i aim vegetarian for meny years and this gives my body extra support..

You can make this dish for 2 people using 1 eggplant.

Ingredients

• 1 eggplant

• A bit of olive oil and sweet-sour vinegar (you can make this yourself by mixing natural vinegar with some maple syrup)

• 1 clove of garlic

• Herbes de Provence, black pepper, and salt

• Pine nuts

• Fresh coriander and fresh basil

• 1 pomegranate

• 1 red onion

• 1 bunch of organic radishes and a small amount of lamb’s lettuce

Preparation

• Take a large pan and add olive oil, garlic, and Herbes de Provence.
• Wash and slice the eggplant lengthwise into slices. Season them with black pepper and fine sea salt.
• Place the slices in the pan and flip them once so that both sides are coated with the Provencal herbs.
• Fry until nicely colored but not too brown.
• Then take a nice serving dish and arrange the eggplant slices on it along with all the ingredients mentioned above.
• Finish with pomegranate seeds, pine nuts, a bit of olive oil, and sweet-sour apple vinegar (see image).
• Serve with a jacket potato or freshly cut fries—super tasty!
• This dish is full of vitamins, minerals, healthy fats, and antioxidants that support your health. Organic is, of course, best!