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.