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Beetroot Soup with Chili and Sprouts
INGREDIENTS
- 300 g cooked beetroot
- 300 g carrots
- 500 ml boiling water
- 200 ml coconut milk
- 1 tbsp olive oil
- 1 onion
- 2 cloves garlic
- crushed chili flakes
- 1/2 tsp salt
- ground black pepper
- thyme
- a handful of sprouts
METHOD
- In a pot, sauté the chopped onion and garlic in hot oil.
- Add chili flakes, thyme, ground black pepper, chopped beetroot, and finely chopped carrots, and sauté for a minute.
- Pour boiling water over the vegetables and cook for 15-20 minutes until the carrots are tender.
- Then, blend the soup until smooth using an immersion blender.
- Next, add coconut milk and salt to the soup, stir, and bring it to a boil again.
Avocado & egg salad
INGREDIENTS
- 4 eggs
- 1 small avocado
- 30 g red onion
- 80 g low-fat plain Greek yogurt
- 1 tsp Dijon mustard
- pepperchopped chives
- salt and freshly ground black
METHOD
- In a pot, bring water to a boil. Carefully place the eggs into the boiling water and cook them for about 10 minutes until they are hard-boiled.
- After cooking, rinse the eggs under cold water, let them cool for a while, and then peel them.
- Chop the peeled eggs finely and mix them in a bowl with finely chopped avocado, chopped red onion, yogurt, and mustard.
- Stir the salad well and finally season with salt and freshly ground black pepper. You can also sprinkle it with chopped chives if desired.
Exotic Mango Lassi
INGREDIENTS
- 200 g low-fat plain Greek yogurt
- 250 g mango pulp
- 100 ml low-fat milk
- 2 tablespoons honey
- a pinch of grated cardamom
METHOD
- Blend all the ingredients in a food processor until completely smooth.
- Serve the finished drink immediately, best when chilled.
Easy Baked “Sushi”
INGREDIENTS
- 220g SOS Classic rice
- 500 ml water
- 1 tbsp rice vinegar
- 1 tsp salt
- 300g salmon pieces
- 2 sheets nori (seaweed)
- 100g thawed edamame beans
- 20g black or white sesame seeds
- 2 tbsp soy sauce
- 1 tsp wasabi paste
- 1-2 tbsp chili sauce
METHOD
- Rinse the rice lightly under running water.
- Place 2 sheets of nori on the bottom of a baking dish.
- Pour the rinsed rice over the nori and add 500 ml of water mixed with rice vinegar and salt.
- Layer fresh salmon pieces, edamame beans, and additional torn seaweed sheets on top if desired.
- Bake the prepared dish for 35 minutes at 180 degrees Celsius with both top and bottom heat. Adjust the baking time slightly if you see the rice has not absorbed all the water.
- In a small bowl, mix the ingredients for the sauce.
- Drizzle the baked “sushi” with the prepared sauce and sprinkle sesame seeds on top to finish.
FIT quick strawberries cake
INGREDIENTS
- 80 g of fine spelt flour
- 100 g of fine oats
- 240 g of plain yogurt
- 100 g of curd cheese
- 3 eggs
- 3 tablespoons of coconut sugar
- 1 tablespoon of oil
- 2 teaspoons of baking powder
- 120 g of strawberries
METHOD
- In a bowl, combine the oats, flour, and baking powder.
- In another bowl, mix together the yogurt, eggs, sugar, curd cheese, and oil.
- Gradually fold the wet mixture into the dry mixture and mix thoroughly.
- Pour the mixture onto a small tray (approximately 20x20cm) lined with parchment paper.
- Arrange sliced strawberries on top.
- Bake for 35 minutes at 180 °C.
Easy gazpacho soup
INGREDIENTS
- 1 kg of tomatoes
- 1 large salad cucumber
- 1/2 of a smaller red onion
- 2 cloves of garlic
- 2 tbsp of olive oil
- 1-2 tbsp of red wine vinegar
- 100 ml of water
- salt, ground black pepper
- 2 sprigs of parsley
- 1 tsp of dried basil
METHOD
- Wash the vegetables and chop them into small pieces. Peel the onion and garlic.
- Place all ingredients into a large blender and blend until smooth.
- Add vinegar, salt, and ground black pepper to taste.
- Ideally, chill the gazpacho soup in the refrigerator for at least 2 hours for the best flavor.
- Before serving, drizzle a little extra olive oil on top and garnish with cherry tomatoes or other vegetables.
Simple pea soup with mint
INGREDIENTS
- 350 g frozen peas
- 400 ml vegetable broth
- 1 tsp olive oil
- 1/2 tsp salt
- 1 onion
- 12 fresh mint leaves
METHOD
- Take the peas out of the freezer at least 10 minutes before you begin making the soup.
- In a saucepan, sauté finely chopped onions in hot oil until they turn translucent.
- Add vegetable broth or water to the onions.
- When the broth starts boiling, add the peas, mint leaves, and salt, and season to taste.
- Cook the soup for 3-4 minutes since peas cook very quickly.
- Then briefly remove the soup from heat, blend it until smooth with a blender, and allow it to simmer for another minute.
- Serve the soup garnished with plain yogurt.
Beetroot salad with yogurt
INGREDIENTS
- 250 g red beetroot
- 125 g white Greek yogurt
- 1 tablespoon of wine vinegar
- 50 g walnuts
- 2 cloves of crushed garlic
- salt and pepper
METHOD
- We first roast or boil the beetroot. Nowadays, you can also find pre-cooked beetroot in stores, which significantly simplifies the process. I also like to add thinly sliced boiled carrots to this salad.
- However, I steam them so that they are not completely soft but slightly crispy. We dice the beetroot into small cubes and place them in a bowl. We add coarsely chopped walnuts to it.
- In a smaller bowl, we prepare the yogurt dressing by mixing yogurt, vinegar, crushed garlic, and freshly ground pepper along with salt.
- We pour the dressing over the beetroot and mix. For those who wish, you can also add cottage cheese or grated hard cheese. You can’t go wrong by adding roasted tofu either.
Quick cottage cheese dessert
INGREDIENTS
- 250 g of low-fat cottage cheese
- 1 lemon
- a pinch of salt
- 10 grams of gelatin
- 1 egg
- sugar to taste
METHOD
- Soak the gelatin in water and let it swell. Juice half of the lemon. Separate the egg into yolk and white. Mix the yolk with sugar, lemon juice, and 50 grams of cottage cheese. Put this mixture in a pot, bring it to a boil, and cook for 2-3 minutes.
- Add the prepared gelatin to the mixture and stir. Blend the remaining cottage cheese and add it to the mixture. Add a pinch of salt to the egg whites and beat them into stiff peaks. Gently fold the prepared egg whites into the cottage cheese mixture and cook for a while longer.
- Pour the finished cream into ice cream molds and let it cool for about to 2 hours. If you want to enhance the dessert, you can combine it with fresh fruit in the molds, such as blueberries, raspberries, or strawberries. You can also add a few biscuits if desired.
Apple pie fitness shake
INGREDIENTS
- 200 g of white Greek yogurt
- 100 g of apple puree
- 30 g of vanilla protein powder
- handful of ice
- pinch of cinnamon
METHOD
- Blend all ingredients together in a blender until smooth.
- If desired, we can garnish the shake with yogurt, fruit, or granola.
- Serve the protein shake as soon as possible.