Sweet & Salty Pies

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Last week I made 6 pies! And in this part it should be said that I’m talking about the Swiss Tart/Pie the so called “Wähe” or “Fladen” or whatever you want to call it. I’ll just go with pie. But anyways: I never got bored of those pies because they are so variable and you can make them sweet and salty – EVEN with the same dough. When I did my last two pies, I realized I should write down the exact amount of ingredients, as this exact recipe only exists in my head. So here it is. My pie dough recipe: and even though I tried to write down the exact amount of ingredients – they can always variate, as many factors influence the consistency of the dough. You might need a bit more or less flour, a bit more or less salt, a bit more or less plant milk. 😀

INGREDIENTS

This amount of ingredients is meant for 2 pies!

  • 530 g spelt flour
  • 1 tbsp egg replacement powder
  • 3 generous tbsp coconut oil
  • 2 tsp baking powder
  • 1 loaded tbsp raw cane sugar
  • 1 tsp salt
  • 1- 2 dl oat milk

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This is the egg replacement powder I always use. It’s based on lupine flour, so if you don’t have a good replacement powder in your country just use lupine flour.

INSTRUCTIONS

  1. Mix all the ingredients together and knead it into a soft dough.
  2. Divide the dough and roll each of them out with a rolling pin. (ca. 5 mm thick)
  3. Put each of the rolled out doughs on a flat cake tin.
  4. Cut the loose dough and keep it for decoration.
  5. Prick the bottoms of the doughs with a fork.
  6. Put them into the fridge while making the fillings.

 

Salty Filling

  • 200 ml soja cuisine creme
  • 3 dl oat milk
  • 2 tbsp vegetable bouillon
  • 1 tbsp corn starch
  • 1.5 tbsp egg replacement powder
  • 1 tbsp of dried Italian herbs
  • dried chili flakes & pepper

Now you can use whatever vegetables you like! I did one with zucchini, aubergine, tomatoes, onion and the other one (which was my favorite) with 500 g of spinach, plenty of tomatoes, onions, spring onion and mushrooms.

  • vegetables of your choice

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This is the soy cream I use. You could also just use any vegan cream alternative of your country.

 

 

INSTRUCTIONS

  1. Mix all the ingredients together.
  2. Cut your veggies and place them on the bottom of your dough.
  3. Pour the filling over the veggies and take the remaining dough to decorate your pie.
  4. Bake your pie for 45 minutes at 180 ° C / 356 ° F.
  5. The pie is the best when resting for at least 1 hour after baking.

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SWEET FILLING

  • 200 ml soy cuisine
  • 3dl vanilla soy milk
  • 8 g vanilla bourbon sugar
  • 5 tbsp raw cane sugar
  • 1.5 loaded tbsp egg replacement powder
  • 1 loaded tbsp corn starch
  • almond splitter
  • fruit of your choice (I once took apricots and once plums – both delicious!!)

 

INSTRUCTIONS

  1. Mix all the ingredients together.
  2. Place the fruit of your choice (I recommend something rather sour than sweet like apricots, plums, apples etc) on the bottom of your dough.
  3. Pour the filling over the fruits, sprinkle some almond splitter on top of it and take the remaining dough to decorate your pie.
  4. Bake your pie for 45 minutes at 180 ° C / 356 ° F.
  5. The pie is the best when resting for at least 1 hour after baking.

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ENJOY!!

 

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Exotic Wraps Easy Made

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As I live in Switzerland I thought it might be interesting for the people here, in Germany and Austria and of course everybody else to show the products that I’m using for some of my recipes.

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I bought most of my products from Migros/Alnatura and the Wraps are from Coop.  Of course you can use the existing products in your country for this lunch idea.

Ingredients

1 avocado (+ lemon + salt + pepper + onion = guacamole)
1 glass/can of chickpeas  (+ tahini + apple vinegar + salt + pepper + garlic = hummus)
1 handful of  cilantro
2 tortillas / piadinas (watch out for clean ingredients! no food additives / e numbers)
1 mango

1 banana
1 apple juice (apples only, no carbonic acid)

 

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Instructions

Process ..

Mango into –> Mango sticks
Avocado into–> Guacamole
Chickpeas into–> Hummus
Cilantro into–> minced cilantro

Then put all your ingredients into a tortilla / piadina and wrap it up. 31B93F87-8942-4820-A276-E0E7610A6DA7

Finished!

Take also a banana or a different fruit and add a nice drink like organic apple juice and ready is your lunch box. Bon appetit.

 

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Pita Bread

 

IMG_4657This recipe is calculated for about 10 pita breads. I wish you fun while doing the recipe and bon appetit when eating those yummy pitas! 😀

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Ingredients

  • 480 g spelt flour
  • 1 cube (42 g) of fresh yeast + 1 teaspoon of sugar + splash of warm water
  • 1 teaspoon of salt
  • 2 teaspoons of sugar
  • 4 tablespoons of olive oil
  • 2 dl oat milk

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Instruction

  1. Mix all dry ingredients (flour, salt, sugar).
  2. Dissolve the yeast with 1 teaspoon of sugar and a splash of warm water.
  3. Pour the dissolved yeast in the middle of your flour mixture and add the olive oil. Now mix the ingredients together.
  4. Finally add the oat milk and knead the mixture until you have a smooth dough.  Your dough is perfect when there appear small air bubbles.
  5. Let it rise for about 45 minutes.
  6. Now divide the dough in same sized pieces and shape them pita like.
  7. Heat up a pan with a bit of coconut oil and fry the pitas at middle heat until bubbles appear at the surface. When one side is done, turn it around and fry the other side.
  8. Enjoy your pitas with different sauces, veggies, tofu, fried onions, whatever you are craving.

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Mexican Pasta Salad

I just had this salad for lunch and it is sooooooo delicious! It definitely became one of my favorite salads! This recipe is calculated for 4 persons or 2 very very hungry ones. 😛

IMG_4516.jpgINGREDIENTS

Salad

  • 1 handful of coriander
  • 1 handful of parsley
  • 1 ripe mango
  • 2 ripe avocados
  • 1 red pepper
  • half a cucumber
  • 3- 4 shredded carrots
  • 10 – 15 kalamata olives
  • 1 can of black beans*
  • 1 can of corn*
  • 250 spelt pasta (I used shell pasta)
  • olive oil

Salad Sauce

  • salt
  • chilli
  • juice of 1 lemon

Hummus:

  • 1 can of chickpeas*  (+ apple vinegar, garlic, salt)

*Buy them in a glass instead of a can (if possible) due to heavy metals that can harm your body.

INSTRUCTIONS

  1. Cook the pasta.
  2. While the pasta is cooking: chop the cucumber, pepper, the olives, mango and avocados and put it with the corn, beans and carrots in a large bowl.
  3. Add parsley, coriander and a handful of the chickpeas.
  4. Pour the juice of 1 lemon over the salad.
  1. Make a hummus with the remaining chickpeas: Blend the chickpeas with 2 teaspoons of apple vinegar, a bit salt and 2 garlic cloves.
  2. When the pasta is done rinse it and add a bit of olive oil and salt to it. When it has completely cooled down: add it to the salad bowl.
  3. Now top your salad with humus, chili and maybe some salt and it’s lunch /dinner (breakfast?) time! 🙂

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full day healthy vegan meal plan

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breakfast: blueberry porridge

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For breakfast we want something that gives us enough energy to start into the day. So let’s make a blueberry porridge. All you need are the following ingredients:

gluten free oatmeal
water
frozen blueberries
fresh blueberries
crushed almonds
optional: date caramel and almond butter

instructions

  1. Put oatmeal and water into a pan and cook it up. After a while add the frozen blueberries.
  2. Let it cook 5 minutes.
  3. Put the porridge into a bowl and top it with some fresh blueberries and crushed almonds. You could now also top it with some date caramel* and/or some almond butter.
  4. * Date Caramel (Mix dates, plant milk and a pinch of salt in a high speed blender)

 

lunch: sweet potato salad bowl

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This delicious yet simple salad is made of those ingredients:

lettuce of your choice (I chose Iceberg lettuce)
tomatoes
sprouts
avocado / guacamole (tomato, pickles, salt, lemon juice, chili flakes/powder)
hummus (tahini, parsley, salt, pepper, apple vinegar, chickpeas)
red olive paste (olives only)
sweet potato
yellow pepper

instructions

  1. First of all heat up the oven and put your sweet potato in it, cause it will have to stay in there for about 1 hour to get nice and soft. Heat of the oven: 200 ° C /  392 ° F While the sweet potato is in the oven you can prepare the remaining ingredients.
  2. Let’s start with the olive paste: simply blend the wished amount of olives until it becomes a creamy consistency.
  3. For the hummus: Mix 250 g of chickpeas with 2 tablespoons of tahini, a handful of parsley, salt, pepper, 1 teaspoon of apple vinegar
  4. For the guacamole: Mix half an avocado with some tomato, 2 pickles, salt and some lemon juice and some chili flakes or powder.
  5. Now cut the remaining ingredients to mouth sized pieces and place everything in a big bowl or container.
  6. By now the sweet potato should be finished. I didn’t make a salad sauce, as I’m satisfied with the 3 creamy sauces, but that’s up to your taste.

dinner: roasted veggies

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ingredients

potatoes
veggies: zucchini, pepper, garden leeks
tomatoes with pine nuts fried in a pan with some salt
hummus

This dinner is quite simple: just cut some potatoes, marinate them in coconut oil, garlic and salt and put them into the oven. Also cut some veggies of your choice (here I have: zucchini, pepper, garden leeks and put them into the oven aswell. While the veggies are in the oven: fry some tomatoes with pine nuts in a pan.

You can eat your veggies with some hummus (leftover from lunch or make a new one, because there is no such thing as too much hummus) or the sauce of your choice. A plain salad with an Italian salad sauce makes a nice side dish.

Snacks throughout the day

Fruits fruits fruits!

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I had some papaya and passion fruits! Sometimes if I had a big lunch a plate like that is enough for dinner. Try it out. 😀

 

Enjoy your full day of vegan treats!

 

alkaline food

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Today’s issue is about the acid-base balance. What’s this? As you know there is sour, neutral and sweet food. But the acid-base balance has nothing to do with the taste of the food. A lemon is an alkaline food and sugar is an acid food. Simply put, it’s about the effect that the food has on the body. And it matters which substances get produced while digesting that food.

It’s an alkaline food when it has a positive impact on the body and when it provides the body with alkaline minerals or when it activates the body own’s production of bases. Reverse it applies for acidic food: It’s acidic when it has a negative impact on the body and when it produces bad substances while digesting. But it’s important to know, that there is not only good and bad: there are also good acids!

Important is to have a great balance. The body needs more alkaline food than acidic food. If you eat too much of the (bad) acidic food those substances get stored in your body and cause damage to your cells. On a long term this can have serious diseases as a consequence. For example: 90 % of the cholesterol gets produced by your body! Cholesterol is actually a really important substance in your body. Only 10 % of the cholesterol in our body is from the food we eat. So if someone has a high cholesterol level and has to stop eating meat, eggs and milk, it’s not only because of the high percentage of cholesterol in this food. It’s because the arteries of that person are in a really bad condition and the body produces a lot of cholesterol to repair the damage in the arteries. The type of cholesterol (LDL) that stays in the arteries is called the bad cholesterol. It stays in the arteries, which causes that their inner diameter gets smaller and that they get brittle. It also increases the blood  pressure as the blood needs more “power” to get through the arteries. In the same time it repares the damaged arteries as it functions as a sort of cement material. So the big amount of meat, eggs and milk that person might have consumed wasn’t bad because of the cholesterol, but because of (inter alia) it’s acidic quality that caused a bad condition of their arteries.

I found a really good chart that presents a great overview about all the alkaline, neutral and acidic food! You might have to open it at its original source which I linked below.

alkaline food chart “the alkaline sisters”  http://www.alkalinesisters.com

If you want to take a closer look at this chart and if you want to see other fantastic charts concerning the acid base balance:
http://ayucar.com/YWxrYWxpbmUtZm9vZC1jaGFydA/

If you are interested in this topic you might also wanna visit: http://www.alkalinesisters.com  and check out a ton of delicious recipes and plenty of information about alkaline food!

I learned about alkaline food in my apprenticeship as a consultant for holistic health and nutrition. I’m thrilled about this topic, as it helped me with my skin and also with my PMS (the less the body has to detox, the less pain you experience before and while menstruation).

I intend to post a lot of alkaline food recipes, so make sure you check my website frequently.

I wish you an amazing day!

Nina Riccarda

 

SALAD BOWL

 

7D20F68E-A1DB-41B6-9D5A-01E7B6182FD0Hello everybody! Here’s another lunch box inspiration for you.

Ingredients

  • sweet potato
  • fresh spinach
  • fried paprika
  • avocado
  • almond yogurt garlic and chives sauce*
  • lime
  • parsley
  • marinated and fried tofu**

*almond yogurt garlic and chives sauce

ingredients

  • almond yogurt
  • garlic cloves
  • chives
  • lime juice
  • salt and pepper

**marinated and fried tofu

  • 3 tbsp spelt flour or gluten free flour
  • 2 tbsp soy sauce
  • 1 tbsp agave syrup
  •  tofu

Instruction

  1. Mix all the ingredients and let it rest for at least 15 minutes.
  2. Fry the marinated tofu in coconut oil until golden brown.

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CREAMY VEGETABLE SOUP

Hey there!

After a long time of not posting,  I return with a delicious recipe! I thought I’d try out a new way of sharing my recipes: instead of writing it all down, I’ll just share a video with you!

So here it comes: a quick and easy made vegetable soup that is filling and delicious! It reminds me of a Goulash Soup but instead of meat there’s lot of tofu in it. I hope you enjoy it and I wish you all a lovely day.

ingredients

The amount of some ingredients are up to your taste!

  • lots of vegetables of your choice
  • 1 tofu
  • 3 -5 onions
  • olive oil
  • 2-5 garlic cloves
  • 2 tbsp spelt flour
  • 250 ml organic sulfite free red wine
  • 1 bottle of plain tomato sauce
  • white precooked beans
  • 1 tbsp chili flakes
  • 1 tsp black pepper
  • 1 tbsp smoked paprika
  • 1- 2 tbsp vegetable stock
  • 250 ml coconut milk
  • basilicum

 

GNOCCHI

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Ingredients

  • 800 g potatoes
  • 150 g spelt flour
  • 1 dl plant milk
  • 2 tbsp vegetable stock
  • a pinch grated nutmeg
  • pepper
  • 4 tbsp yeast flakes

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What to do

  1. Boil salted water in a large saucepan.
  2. Peel the potatoes and cut them into small pieces.
  3. Cook the potatoes until they are soft.
  4. Put the boiled potatoes into a large bowl.
  5. Give all the remaining ingredients  except the flour into the bowl and stir until it becomes a homogenous mass.
  6. Add the flour into the bowl und stir/knead until it becomes a smooth dough.
  7. Generously dispense flour on to your working surface and form the dough to a long line. If needed add a bit more flour.
  8. Cut the “dough line” into small pieces and dent them in with a fork.
  9. Boil up salted water. Use fresh water, not the one you used before.
  10. Put the gnocchi  into the boiling water and cook them until they come to the surface.  Take them out of the water with the help of a skimmer.
  11. Enjoy them with the sauce of your choice! 🙂

Suggestion: sage-butter-gnocchi:

  1. Fry the gnocchi with some coconut oil.
  2. Add minced sage.

 


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