Chocolate milk

• 2 cups a 230 g (460 g total).

• Heat up the milk.

• 2 heaped EU teaspoon of cacao

• 2 big EU teaspoons of brown sugar or agave

• Optional: spices

Kichererbsen Rührei

Zutaten

• 80g Kichererbsenmehl

• 1 EL Hefeflocken

• 1/2 TL Kurkuma

• 3/4 TL Kala Namak

• 250ml Pflanzenmilch

• Öl zum Backen

• Petersilie

Zubereitung

• Alle trockenen Zutaten vermengen

• Milch dazugeben und verrühren

• In der Pfanne mit etwas Öl einige Minuten abraten bis die Masse etwas stockt

• Masse zerkleinern, etwas Öl nachgeben und ausbacken

• Zum Schluss: Kala Namak und Petersilie dazu geben

Vollkorn Sauerteigbrot

Zutaten

Sauerteig

• 5 g Sauerteig Anstellgut

• 30 g Weizen Vollkornmehl (alternativ auch Roggen- oder Dinkel Vollkornmehl)

• 30 g Wasser (35°C)

Quellstück Sonnenblumenkerne

• 100 g Sonnenblumenkerne

• Wasser (kalt)

Autolyseteig ("Teig-Quellstück")

• 400 g Weizen Vollkornmehl

• 250 g Dinkel Vollkornmehl

• 50 g Roggen Vollkornmehl

• 500 g Buttermilch (aus dem Kühlschrank)

• 15 g Salz

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Sauerteig Discard Cracker

Zutaten für Variante mit flüssigen Sauerteigresten (TA. 200) für 1 Blech

• 175 g alter Sauerteig/Anstellgut TA 200

• 60 g Roggen- oder Weizenvollkornmehl

• 30 g Olivenöl

• 40 g Saaten (Sonnenblumenkerne, Sesam, Haferflocken, Leinsamen,…) optional geröstet

• 5-6 g Salz

• fein gehackter Rosmarin oder andere Kräuter oder Gewürze nach Geschmack

Zubereitung

Alle Zutaten in einer Schüssel von Hand gut vermischen und mit etwas Roggenvollkornmehl sehr dünn auf einem Backpapier ausrollen. Die Platte mit einem Lineal und einem Pizzaschneider oder Teigrädchen in Rauten schneiden. 20 – 25 min bei 160 °C Heißluft backen, die letzten Minuten mit leicht geöffneter Ofentür, damit die Feuchtigkeit gut abziehen kann. Die Cracker sollten richtig kross sein, aber nicht zu dunkel werden. Auf einem Gitter auskühlen lassen.

Supplements

Vitamine B12

Pasta Salad

Ingredients

• 500 g pasta

• 200 g peas (can be fresh or frozen)

• 300 g corn

• 1 bell pepper

• 200 g dill pickles

• 1 red onion

Dressing Ingredients

• 200 g mayo

• 200 g soy yogurt

• 10 tablespoon pickle liquid

• 1 tablespoon paprika powder

• chives, parsley, or dill

• 1 tablespoon kala namak

• black pepper

Instructions

1. Cook the pasta in salted water.

2. Place the peas (no cooking needed) and drained corn in a bowl.

3. Cut the vegetables.

4. Mix together the dressing ingredients.

5. Drain and cool the pasta.

6. Mix the pasta with the vegetables and dressing.

7. Store in the fridge until serving.

Spaghetti with Beetroot Sauce

For 2-3 people.

1. Remove the skin and cut 200 gram beetroot (red garden beet) in pieces and cook until soft (about 20 minutes).

2. At the same time, cut 100-250 gram smoked tofu into small cubes and bake.

3. Cut 1 garlic clove into small pieces and bake.

4. Optionally: put the tofu and garlic on a plate and use the pan for the next step.

5. Cut 200 gram of leek into small rings and bake.

6. Optionally: cut 200 gram of mushrooms into slices and bake.

7. Cook 200 gram of spaghetti.

8. If the beetroot is soft, mash them together with a few tablespoons of bouillon powder and some water.

9. Put everything together.

10. Add 100 gram creme fraiche.

11. Add salt, pepper, and smoked paprika to taste.

Potato Savoy Cabbage

This recipe consists of two parts. One part consists of baked potatoes and one consists of savoy cabbage with tofu in a béchamel sauce.

Baked Potato

1. Cook potatoes with the skin on until tender.

2. Peel and cut into slices.

3. Bake with some oil to make them crispy.

Savoy Cabbage

1. Bake onion and garlic.

2. Bake smoked tofu in small blocks of about 0.3 x 0.3 mm.

3. Add two tablespoons of flour and mix thoroughly.

4. Add a bit of water, cream, and milk.

5. Add some salt, pepper, and chili.

Enchiladas (Burritos)

Ingredients

For the Vegetable Filling:

• 1-2 tablespoons oil for frying

• 2 onions, diced

• 4 cloves garlic, chopped

• 1 large carrot, diced

• ½ red bell pepper, diced*

• ½ yellow bell pepper, diced*

• 1 can beans (kidney or black beans, or a mix), 240 g drained weight

• 150 g corn, rinsed & drained

• 200 g cooked rice (½ bag) or cooked potatoes, lentils, or soy granules (*see note)

• 400 g chopped tomatoes

• 1 tablespoon paprika

• Salt and pepper to taste

• Pinch of chili or chopped jalapeño to taste

• 125 ml creme fraiche

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Falafel

To make Falafel by hand from chickpeas, follow these steps:

1. Soak Chickpeas: Soak 1 cup of dried chickpeas in water for 12-24 hours. Don't use canned chickpeas.

2. Drain and Blend: Drain the chickpeas and blend them in a food processor until finely ground.

3. Add Herbs and Spices: Add chopped parsley, cilantro, minced garlic, onion, cumin, salt, and pepper to the ground chickpeas. Blend until mixed.

4. Form Patties or Balls: Using your hands, form the mixture into small balls or patties.

5. Refrigerate: Optionally, refrigerate the formed Falafel for 30 minutes to firm up.

6. Fry or Bake: Fry in hot oil until golden brown or bake in a preheated oven at 375°F (190°C) for 25-30 minutes, flipping halfway through.

7. Drain and Serve: Drain on paper towels and serve with tahini sauce, hummus, or in a pita bread.

Gingerbread Cookies

Ingredients

1. 250 g wheat or spelt flour or a gluten-free flour mix

2. 1 teaspoon baking soda or 2 teaspoon baking powder

3. ¼ teaspoon salt

4. 2 teaspoon ground ginger

5. 2 teaspoon ground cinnamon

6. ¼ teaspoon ground nutmeg

7. 45 g vegan butter, room temperature

8. 100 g coconut sugar or brown sugar

9. 80 g molasses or sugar beet syrup

10. 1 flaxseed egg (see instructions) or 4 tablespoon applesauce

Instructions

1. Prepare Flaxseed Egg: In a small cup, mix 1 tablespoon ground flaxseeds (or chia seeds) with 3 tbsp hot water. Let it sit for 5 minutes.

2. Mix Dry Ingredients: Combine flour, baking soda, salt, ginger, cinnamon, and nutmeg in a bowl.

3. Cream Butter and Sugar: In another bowl, cream the room temperature vegan butter and coconut sugar together.

4. Add Molasses and Egg Substitute: Mix in the molasses and prepared flaxseed egg (or applesauce) until well combined.

5. Combine with Flour Mixture: Gradually add the flour mixture, stirring with a wooden spoon until a sticky dough forms. (If the dough is too sticky, add a bit more flour).

6. Divide and Chill Dough: Divide the dough into two portions, shape each into a flat ball, wrap tightly in foil, and refrigerate for at least one hour.

7. Preheat Oven and Roll Dough: After chilling, preheat the oven to 175°C (350°F). Generously flour a work surface. Roll out the dough to about 0.5 cm thickness using a lightly floured rolling pin.

8. Cut Out Cookies: Dip a cookie cutter in flour and cut out cookies. Carefully transfer them to a baking sheet lined with parchment paper, leaving about 5 cm space between each cookie.

9. Bake: Repeat the rolling and cutting process with the remaining dough. Bake the cookies for 8-10 minutes or until they are crispy and lightly browned on the edges.

10. Cool: Let the cookies cool on the baking sheet for 5 minutes (they will firm up during this time). Then transfer to a wire rack to cool completely.

11. Serve: Dust with powdered sugar or decorate as desired before serving.

Hummus

To make hummus for wraps for approximately two people, mix the following ingredients together.

1. 1 can chickpeas.

2. Squeeze one lemon.

3. 2 tablespoons tahini.

4. 2 tablespoons olive oil.

5. Salt & pepper.

6. ½ teaspoon of garlic powder.

7. ½ teaspoon of cumin.

8. 1 teaspoon paprika powder.

9. 1 teaspoon chili powder.

10. A few tablespoons of water.

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Baguette

Ingredients

• 380 grams of flour

• 300 milliliter water

• 10 grams of fresh yeast

• 11 grams of salt

Instructions

1. Dissolve the yeast in lukewarm water.

2. Add flour and salt in a bowl and add the yeast mixture and mix with a fork without kneading (the dough is supposed to be sticky).

3. Let sit for 2 hours.

4. Add a bowl with water to the bottom of the oven and preheat the oven (240°C).

5. Prepare a well-coated flour surface and add the dough.

6. Separate the dough into two pieces and form into baguette shape.

7. Bake for 25 min on 240°C.

Burger Buns

Ingredients

• 300g flour

• 21g fresh yeast or 1 bag dry yeast

• 1 tablespoon salt (8g)

• 1 tablespoon sugar (15g)

• 150ml milk

• 45g butter (softened, room temperature)

Instructions

1. Combine flour, salt, sugar and yeast.

2. Slightly warm up the milk (room temperature, not hot).

3. Add softened butter and milk to the dry ingredients.

4. Knead the dough for approx. 10 min.

5. Let sit for 1 hour.

6. Divide the dough into 4 pieces and shape them into balls, press. them down.

7. Let sit again for approx. 45 min.

8. Cover with milk and sesame seeds.

9. Bake for 220°C for 14-16 min.

Cinnamon Rolls

Ingredients

Yeast Dough

• 500 g flour

• 1 packet dry yeast (or ½ cube fresh yeast)

• 100 g sugar

• ½ tsp salt

• 50 g vegan butter (e.g., Alsan margarine)

• 250 g plant milk (e.g., soy milk, oat milk; equals 250 ml)

Cinnamon Filling

• 60 g vegan butter (e.g., Alsan margarine)

• 60 g sugar

• 2 tsp cinnamon

Icing

• 100 g powdered sugar

• 1 tbsp plant milk or plant cream (e.g., soy cream, oat cream)

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Kartoffelsalat

Ingredients

• Approximately 1.3 kg potatoes, cooked, and cooled

• 200-250 g mayonnaise

• 1-2 tablespoon mustard

• 250 g pickles, finely shopped

• 50 ml pickle glass liquid

• 1 tablespoon apple cider vinegar

• Approximately 1-2 onion, finely chopped

Instructions

1. Cook potatoes, let them cool and peel them, cut them into slices.

2. Add the finely chopped onion to a pan, add 125 g water and 1.5 tablespoons bouillon and bring it to a boil (boil for 2 min).

3. Add apple cider vinegar and mustard to the hot mixture.

4. Pour it hot over the cooled potatoes.

5. Mix the mayonnaise with the pickle glass liquid, salt and pepper to taste.

6. Mix sauce, pickles, and potatoes together.

Pancakes

Ingredients

For 4 medium (15 cm diameter) pancakes:

• 160g all-purpose flour

• 1 teaspoon of baking powder

• 1 pinch of salt

• 1 tablespoon cinnamon or vanilla extract

• 200 ml plantmilk

• 1-2 tablespoons maple syrup or sugar to taste

• 1-2 tablespoons oil for baking

Instructions

1. Combine flour, baking powder, salt and cinnamon in a bowl. (The more baking powder, the fluffier and stronger the pancakes will be. American pancakes are usually made with more baking powder than European pancakes. The current recipe is more European.)

2. Add plant milk and maple syrup and stir until just combined.

3. Heat some oil in a large pan over medium heat. Can be a non-stick or a stainless steel pan. For both pans and especially the stainless steel pan, ensure that the pan is hot enough before backing. (On an electric stove, level 4-5 on a 9 level scale should be sufficient.)

4. Add a bit of oil to the pan per pancake and bake from both sides. Generally, thinner pancakes are more tasty with this recipe.

Pumpkin Cake

Ingredients

• 250g flour

• 150 g nuts (roasted, grinded) like hazelnut, walnut and/or almond

• 100g sweetener (like date puree)

• 1 tbsp pumpkin spice, vanilla, cinnamon, salt

• 2 tsp baking powder

• 1 tsp baking soda

• 1t tbsp apple cider vinegar

• 200ml milk

• 100ml oil

• 250g pumpkin puree

Instructions

1. Prepare the pumpkin puree.

2. Combine flour, grinded nuts, baking soda + baking powder, and spices.

3. Add sweetener, oil and milk and vinegar.

4. Add the pumpkin puree.

5. Add the mixture into a cast and bake for 45 min on 160°C.

Tikka Masala

Ingredients

For the Tofu

• 400 g nature tofu, pressed and cut into bite sized pieces (to get the liquid out)

• 1 teaspoon vegetable oil

• 1 teaspoon garam masala

• ¼ teaspoon salt

• ¼ teaspoon ground black pepper

For the Curry Sauce

• 1 tablespoon vegetable oil

• 1 large onion, finely diced

• 4 garlic cloves, finely chopped or crushed

• 1 tablespoon fresh ginger, grated

• 1 teaspoon garam masala

• 1 teaspoon chilli powder

• 1/2 teaspoon turmeric

• 1 tablespoon tomato paste

• 1 x 400 g can chopped tomatoes

• 100 g plant-based yogurt

• 100 g coconut cream

• 2 tablespoons fresh coriander, chopped

• Salt and pepper to taste

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Cookies

Ingredients

• 250g flour

• 1tbsp baking soda (Natron)

• 1 pinch salt

• 70g white sugar

• 70g brown sugar

• 170g butter (softened, room temperature)

• Vanilla

• 100g chocolate chunks

Instructions

1. Preheat the oven on 180°C.

2. Combine flour, baking soda, and a pinch of salt.

3. Whisk butter, add slowly the sugar and Vanilla to it.

4. Add the dry mixture to the wet mixture; combine.

5. Add the chocolate chunks.

6. Form evenly into roughly 14 dough balls.

7. Add them to the parchment tray, press them slightly down.

8. Bake them for 12 min on 180°C.

Chickpeas Salad

Recipe for 2-3 people.

Cut the following vegetables and put them on 2-3 plates:

• 200 gram carrots (preferably shredded).

• 150 gram iceberg salad, arugula, or similar.

• 150 gram cucumber.

Next, bake the following and put them on the plates too:

• 200 gram chickpeas.

Also add a topping like bread for example:

• 100 gram bread cut into squares. Do not bake them together with the chickpeas to avoid soggy chickpeas and bread. Add the following spices to the bread: one teaspoon paprika powder, half a teaspoon of garlic powder, and a pinch of salt and pepper.

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Pumpkin Soup

1. Bake garlic, onion, and ginger in a pan.

2. Cut about 30% pumpkin, 30% potato, and 20% carrots and add it to the pan.

3. Add about 20% water and cook.

4. Add a round of spices like broth, cumin, a tiny bit of curry, salt, pepper, and some chili. Finish these spices in the end.

5. Mix it when all is soft.

6. Add 10% coconut milk.

7. Add more spices based on taste.

8. Mix untill all pieces are gone.

9. Finally, eat with an oven baguette.

Mushroom Spaghetti

1. In one pan, cook 500 gram spaghetti and, in the end, save the spaghetti water in a glass.

2. In another pan, bake onion and garlic.

3. Add very small pieces of smoked tofu.

4. Add 2 pinches of chili powder.

5. Bake the tofu until it is crispy.

6. Add small blocks of mushrooms and bake them.

7. Add pepper, salt, and the water from the pasta to thicken the sauce.

8. Add 100 ml of soy cream cuisine (see below for an alternative).

9. Add parsley to make the taste a bit more fresh.

10. Add more spices to taste.

11. Serve with cheese.

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Lasagna

Repeat the following steps until the oven dish is full, with cheese layers in between:

1. About 1 centimeter of red sause.

2. About 0.2 centimeter of bechamel sause (can be Frischecreme natur mix with milk 50/50).

3. One layer of lasagne sheets.

Put cheese at two layers in between and one layer on top.

Put in the oven at 200°C for about 40 minutes.