Healing Inflammation Cookbook

Healthy falafel

Servings: 2

INGREDIENTS:

• Chickpeas (dried) 225 grams
• Spring onion 4 pieces / 80g
• Garlic cloves 3 pieces / 9g
• Parsley (fresh) 5 branches / 60 g
• Coriander (fresh) 3 branches / 30 g
• Peppermint (fresh) 2 branches / 20 g
• Ground caraway) 1 teaspoon / 1g
• Coriander (ground) 1 teaspoon / 1g
• Salt 1 teaspoon/ 5g
• Black pepper (freshly ground) 1 teaspoon / 1g
• Rapeseed oil (refined) 100 milliliters

INSTRUCTIONS:

• Falafel only works with dried chickpeas soaked in plenty of water overnight. They should triple in size. The next day, drain the chickpeas well and place them in a blender.
• Wash and roughly chop fresh herbs. Add the chickpeas with the spices and knead into a dough. That takes some patience. Stop the blender halfway through and scrape any mixture that has spilled up from the sides so that everything is evenly blended. The falafel batter is ready when it holds its shape.
• Carefully form 18 falafels from the dough and fry them one after the other in hot oil.
• Falafel can be prepared in a pot, pan, or oven without a deep fryer!
• Pot: heat 400ml rapeseed oil in a high saucepan to around 175 degrees. Carefully place the falafel in the pot, cook for 4 minutes, and lift out.
• Pan: falafel also works well in a pan with lots of oil. The bottom of the pan must be covered (100ml) and set on the highest setting. A falafel from the pan takes about 10 minutes to turn.
• Oven: falafel is lower in fat when baked in the oven. They become a little less crispy but still taste delicious. Preheat the oven to 190 °c, place the falafel on the baking tray, and brush all sides with 40 ml rapeseed oil. Bake in the hot oven for about 30 minutes. The falafel is done when they are lightly browned
• Served with yogurt, mint sauce, salad, and hummus.

NUTRITIONAL VALUES:

• Calories 561
• Protein       15.85g
• Carbohydrates 38.93g
• Fat 38.14g

Quinoa salad with feta

Servings: 2

INGREDIENTS:

• Quinoa 150 grams
• Aubergine 1 piece / 340g
• Feta (goat milk) 75 grams
• Arugula 100 gram
• Garlic cloves 1 piece / 3g
• Olive oil (virgin) 3 tablespoons / 24g
• Salt 2 teaspoons/10g
• Black pepper (freshly ground) 1 pinch/ 1 g
• Lemon juice 1 tablespoon/ 6g

INSTRUCTIONS:

• Rinse the quinoa under running water. Bring 300ml of water to a boil with 1 teaspoon of salt. Bring the quinoa to a boil in salted water and simmer over low heat for about 15 minutes.
• While the quinoa is simmering, wash and dice the aubergines. Put 2 tablespoons of oil in a non-stick pan and fry the aubergine cubes until the flesh is soft.
• Wash the rocket, drain it, and cut it into small pieces. Peel and chop the garlic clove. Cut the feta into small cubes.
• Place the quinoa in a bowl, andstir in the lemon juice and olive oil. Mix in the aubergine, feta cubes, rocket, and garlic, and season with salt and pepper. Leave to stand for an hour before serving.

NUTRITIONAL VALUES:

• Calories 533
• Protein       19.58g
• Carbohydrates 53.61g
• Fat 26.54g

Sweet potato pan with herbs & paprika

Servings: 3

INGREDIENTS:

• Sweet potato 3 pieces / 930 g
• Paprika 2 pieces/ 300g
• Spring onion 4 pieces/ 80g
• Garlic cloves 2 pieces / 6 g
• Parsley (fresh) 5 branches / 60 g
• Garden herbs (frozen) 20 grams
• Salt 1 tablespoon/ 15g
• Olive oil 4 tablespoons/ 40g
• Pepper 1 pinch / 1 g

INSTRUCTIONS:

• Cook the sweet potatoes in salted water for 10 minutes. Drain, peel, and cut into small cubes.
• Wash the peppers, deseed, and cut them into fine strips. Wash the spring onions and cut them into rings. Peel and crush the garlic cloves. Wash and finely chop the parsley and herbs.
• Heat oil in a pan. Fry sweet potatoes on medium flame. After 5 minutes of frying, mix in the spring onions, paprika, and garlic and cook for 8 minutes. Stir in the herbs at the end and season with salt and pepper.

NUTRITIONAL VALUES:

• Calories 513
• Protein 7.60g
• Carbohydrates 83.09g
• Fat 15.82g

Swede soup

Servings: 2

INGREDIENTS:

• Swedes 1/2 piece / 500 g
• Parsnips 2 pieces / 250g
• Carrots 2 pieces / 160g
• Garlic cloves 1 piece / 3g
• Parsley (fresh) 5 branch/s / 60 g
• Vegetable broth (gluten-free powder) 20 grams
• Onion 1pc /60g
• Olive oil (virgin) 1 tablespoon / 10g

INSTRUCTIONS:

• Peel the turnips, parsnips, and carrots and cut them into pieces. Finely chop the onion, andpress the garlic.
• Heat the oil in a saucepan, andcook the onion and garlic in the hot oil. Add the turnips, carrots, and parsnips, and fill with 1 liter of water. Stir in the vegetable broth.
• Simmer the soup until the vegetables are soft, about 45 minutes. In the meantime, wash the parsley, pluck dry from the stalks, and chop finely. Stir in chopped parsley before serving.

NUTRITIONAL VALUES:

• Calories 263
• Protein 8.53g
• Carbohydrates 40.13g
• Fat 6.98g

Salad with lentils and spelled croutons

Servings: 2

INGREDIENTS:

• Endive salad 100 gram
• Arugula salad 50 grams
• Radicchio 50 grams
• Lentils (brown)125 grams
• Water 250 milliliters
• Spelled roll 150 grams
• Apple cider vinegar 1 tablespoon / 10g
• Rapeseed oil 2 tablespoons / 20g
• Jam 2 tablespoons / 20g
• Salt 5 g

INSTRUCTIONS:

• Prepare the lentils in twice the amount of water according to the instructions on the package, add a little salt, and leave to cool.
• Thoroughly wash the radicchio, endive, and rocket, dry (pat or spin), tear into bite-sized pieces, and place them in a salad bowl.
• Mix the dressing with rapeseed oil, apple cider vinegar, jam, and some salt.
• Cut the spelled rolls into slices, toast until crisp, and cut into cubes. If you don't have a toaster, you can toast the diced pieces of bread in the pan.
• Stir the marinade and lentils into the salad before serving, then fold in the spelled croutons.

NUTRITIONAL VALUES:

• Calories 477
• Protein       23.97g
• Carbohydrates 62.43g

Brussels sprouts with apple and walnut

Servings: 2

INGREDIENTS:

• Cauliflower 600 grams
• Rapeseed oil (refined) 1 tablespoon / 10g
• Apples 2 pieces / 300g
• Onion 2 pieces / 120g
• Walnuts 50 grams
• Vegetable broth (powder) 1/2 teaspoon / 2g
• Water 100 milliliters
• Salt 1 teaspoon / 5g
• Pepper 2 g

INSTRUCTIONS:

• Clean brussels sprouts, wash and quarter the florets. Peel the apples, and cut them into pieces. Peel and finely chop the onions.
• Heat the oil in a pan and sauté the onions until translucent, stirring occasionally.
• Add brussels sprouts and sauté briefly. Mix the vegetable stock in 100 ml of water, pour into the pan, and simmer over low heat for 15 minutes, stirring occasionally.
• Chop the walnuts and stir in along with the apples. Just heat it and season the brussels sprouts pan with salt and pepper. Complete!

NUTRITIONAL VALUES:

• Calories 444
• Protein 18.85g
• Carbohydrates 36.51g

Korean bean sprouts salad

Servings: 2

INGREDIENTS:

• Bean sprouts (fresh) 250 grams
• Soy sauce 2 teaspoons / 10g
• Sesame oil 1 tablespoon / 8g
• Pear syrup 2 tablespoons / 15g
• Sesame (roasted) 1 tablespoon / 10g
• Salt 3 g
• Chili powder (red) 1g

INSTRUCTIONS:

• Wash the bean sprouts and blanch them in salted water, pour boiling water over them, and leave them to stand for 1 minute. Rinse and drain.
• Mix soy sauce, sesame oil, salt, chili, and pear juice.
• Mix the blanched soybean sprouts with the salad dressing, let stand for 1 minute and arrange on a plate - the delicious soybean sprouts salad is ready.

NUTRITIONAL VALUES:

• Calories 165
• Protein 9.57g
• Carbohydrates 12.96g
• Fat 8.24g

Kohlrabi salad

Servings: 2

INGREDIENTS:

• Kohlrabi 1 piece / 265g
• Cucumbers 1 piece / 500g
• Apple 1 piece / 150g
• Ginger (fresh) 5 g
• Lemon juice 35 grams
• Vinegar 1 teaspoon / 5g
• Walnut oil 3 tablespoons / 24g
• Parsley (fresh) 10 g
• Salt 1/2 teaspoon/ 4g

INSTRUCTIONS:

• Wash, peel, and coarsely grate the kohlrabi. Wash the cucumber, peel if you like, remove the seeds with a spoon, and grate coarsely.
• Grate some fresh ginger. Wash the apple, peel it, grate it coarsely, and sprinkle it with the juice of one lemon.
• Mix a salad dressing from vinegar, oil, salt, and parsley, and leave the...