May 3rd 2017 by Graftons

Healthy Meals with Kneipp

Kneipp’s philosophy is that to help maintain healthy, nourished skin it’s important to eat a healthy, balanced diet full of good foods.

On a recent trip to Kneipp HQ in Germany we learnt how to make a healthy four course meal, Kneipp style. So we’ve decided to share these recipes with you.

1

Asparagus salad with strawberries

Ingredients for 6 portions:

700g of asparagus tips

½ tsp of salt

1 pinch of sugar

2 glasses of white wine (alternatively use water)

1 small head of oak leaf lettuce

300g of strawberries

Pinch of pepper

2 tsp of neutral-tasting oil, e.g. rapeseed oil

1 tsp of pumpkin seed oil

1 nut-sized piece of ginger

1 tsp of vinegar

1 tsp of mustard powder

Preparation:

Wash the asparagus tips and bring to the boil, together with the salt, sugar and white wine, in a pan with the lid on.

Reduce the heat and steam for approximately 14-16 minutes and then allow to cool.

Clean and wash the salad and strawberries. Halve or quarter the strawberries. Add salt, pepper, vinegar, mustard powder and oil to the cooled asparagus cooking liquid and mix together.

Wash the ginger thoroughly or peel, chop very finely and stir in.

Layer the asparagus, salad and strawberries in a dish, drizzle with the dressing and season with ground pepper.

Nutritional information per serving:

126 Kcal, 6 g fat, 4 g protein, 7 g carbohydrates

Falafel

Ingredients for 8 falafel balls:

1 spring onion

1 tsp of rapeseed oil

225 ml of vegetable stock

100g of chickpea flour

½ tsp of table salt

1 egg

½ tsp of pepper, black

2 tsp of Ras el hanout (Moroccan spice mix)

2 tsp of rapeseed oil for frying

Preparation:

Wash the spring onion and slice into fine rings, then heat 1 tsp of oil in a pan, add the spring onion and sauté.

Pour in the vegetable stock and, using a whisk, stir in the chickpea flour. Allow to boil briefly and then allow to swell for 15 minutes over a low heat.

Remove the mixture from the heat and allow to cool. Add the egg and spices to the cooled mixture and mix well. Using an ice-cream scoop, form 8 falafel balls.

Heat the oil in a non-stick frying pan, add the chickpea portions to the oil and flatten with a fish slice. Fry on both sides for approx. 5 minutes until golden brown.

Nutritional information per serving:

82 Kcal, 4 g protein, 5 g fat, 6 g carbohydrates

Curry dip

Ingredients for 1 portion:

25g of low fat yoghurt (alternative use soy yoghurt)

35g of full fat cream cheese (alternative use silken tofu)

1 date/fig

1 spring onion

1 tsp of rapeseed oil

1 tsp of curry powder, red and yellow, mixed

1 pinch of pepper, black

1 tsp of sesame salt

1 tsp of lemon juice

Preparation:

Wash the spring onion and slice into fine rings.

Dice the date very finely.

Add the rest of the ingredients and mix everything together. The curry dip is an excellent accompaniment to bread and crudités or roasted vegetables.

Nutritional information per serving:

104 Kcal, 3 g protein, 8 g fat, 5 g carbohydrates

“Layered mousse” with spinach, banana, avocado and mango

2

Ingredients for 6 portions:

200g of fresh spinach leaves

2 ripe bananas

150g of raspberries or strawberries

3 tbs of oats

1 tbs of honey

½ a lemon

1 avocado

½ a mango

50g of yoghurt, (alternative soya yoghurt)

1 tsp of Chia seeds or linseed

Raspberries or spinach leaves for garnishing (optional)

Preparation:

For the bottom layer, clean and wash the spinach and sort out any bad leaves. Blanch the spinach in 200ml of boiling water for 2-3 minutes. Remove and allow to cool.

Peel 1 banana. Finely puree the banana and spinach using a handheld blender. Add the mixture to 6 glasses.

Sort out the raspberries and wash carefully. Also puree the raspberries together with the oats and honey. Fill the raspberry puree into the glasses to form the second layer.

For the third layer, squeeze the juice out of the lemon. Peel the other banana. Halve the avocado and remove the stone. Spoon the flesh out of the two halves and puree together with the lemon juice and banana. Also divide the avocado mixture amongst the glasses.

Peel the mango, remove the flesh from the stone and then cut into large pieces. Puree together with the yoghurt and Chia seeds/linseed. Fill the glasses with the mango and yoghurt mixture to form the last layer.

Place the glasses in a refrigerator for approx. 1 hour. Garnish with spinach leaves or raspberries (optional) and serve.

Nutritional information per serving:

114 Kcal, 4 g fat, 3 g protein, 16 g carbohydrates

Bell peppers filled with hummus and chilli dip

Ingredients for 4 pepper halves:

1 spring onion

1 tsp of rapeseed oil

225ml of vegetable stock

100g of chickpea flour

2 cloves of garlic

½ a chilli pepper

2 tbs of olive oil

3 tsp of lemon juice

2 tbs of sesame salt

1 tsp of cumin

2 tsp of ras el hanout

2 red bell peppers

Dip:

4 tbs of soured cream (alternatively low-fat quark and 1 tbsp of olive oi or use silken tofu)

1 clove of garlic

1 tsp of lemon juice

½ a chilli pepper

1 tsp of Italian herbs

1 tsp of sesame salt

4 tsp of olive oil for drizzling

60g of lamb’s lettuce or spinach leaves to serve

Preparation:

Wash the spring onion and slice into fine rings. Heat 1 tsp of oil a pan, add the spring onion and sauté.

Pour in the vegetable stock and, using a whisk, stir in the chickpea flour. Allow to boil briefly and then allow to swell for 15 minutes over a low heat. Remove the mixture from the heat and allow to cool in a dish. Add chopped garlic, olive oil, lemon juice, sesame salt and herbs to the cooled mixture and mix.

Wash the bell peppers, halve and remove the seeds. Divide the chickpea mixture amongst the bell pepper halves. Lay the bell pepper halves on a baking tray. Drizzle each half with 1 tsp of olive oil and roast for 40 minutes at 180° until the bell peppers turn wrinkly. For the dip, finely chop the garlic and mix with the remaining ingredients.

Place the filled bell peppers on a bed of lamb’s lettuce or young spinach leaves and serve with the dip.

Nutritional information per bell pepper half:

325 Kcal, 8 g protein, 25 g fat, 17 g carbohydrates

 

 

 

Graftons
Posted on 3rd of May 2017 by Graftons

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