Recipes – The Frowner

Wintertime is soup time

Whether you prefer tried and tested classics or your creations, soups leave both body and soul feeling good. For a long time, soups were considered a poor man's meal. For example, many people know that oat soup is a gentle meal for gastrointestinal upset or that ‘week-in-review’ soup is a way to use leftovers. However, soups have experienced a renaissance. Creative inspiration also comes from faraway places, and soups are known to contain many good nutrients. Vitamins and minerals from vegetables remain in the soup when cooked gently.

Soup with parsnips, beetroot and courgettes

Beetroot contains a lot of folic acid. Betaine also makes the beetroot valuable. Healthy ingredients make beetroot somewhat sensitive to heat. It is generally surprising why major distributors usually sell pre-cooked beetroot. In addition to beetroot salad and soup, the sweet-tart root vegetable can be used raw as an appetiser. Like parsnips, beetroot is very filling and suitable for low-carb dishes.

Ratatouille only in summer?

Domestic cherry tomatoes are still available. Large distributors stock peppers, courgettes, and aubergines almost until December or all year round. In January and February, seasonal vegetables are a good choice. A winter ratatouille, for example, can be cooked with onions, beetroot, black salsify, potatoes, carrots, and tinned tomatoes if necessary. The vegetables should be cooked appropriately. The frowny original ratatouille is well suited to pre-cooking and can be stored in the fridge for several days. The vegetable preparation is suitable for a small pizza, with spelt pasta or as a ‘thick soup’ boiled up with plenty of grated Parmesan (or vegan Parmesan if necessary).

Stay healthy through the winter with cardamom-ginger tea

This spice from the Orient is also a remedy in Ayurvedic and ancient Chinese medicine. Cardamom has an antiviral and antibacterial effect. It also promotes blood circulation and digestion and has a cramp-relieving and diuretic effect. Cardamom is commercially cultivated in India, Southeast Asia, and Central America. Whole seed pods, seeds, and ground cardamom are traded. There is a green and black cardamom. You usually get the green cardamom (Elettaria cardamomum) in this country. Like galangal, ginger, and turmeric, cardamom is a member of the ginger family. The bushy plant can grow metres high in tropical areas. When grown in pots, it can reach a height of about one metre. The seeds are harvested and dried before they fall out of the capsule.

Mango puree with fresh orange juice and almond slivers

The mango fruit is of great cultural importance in India and is used in various healthcare applications, including haemostasis. The powder of ground mango seeds helps with diarrhoea, rheumatism, worm infestation, and even smallpox. The resin of the mango tree branches is said to be diaphoretic. For angina, the leaves are boiled, and the decoction is used to rinse the mouth and throat. It is also used for asthma, bronchitis, and toothache. In Europe, mango trees are mainly grown in Spain. The red-yellow-skinned fruit can be eaten raw or dried to decorate dishes or made into a delicious puree.

Summer broad beans and caraway bread with a chickpea and rice flour focaccia.

You can also make these recipes with chickpea and rice flour. Chickpeas are good for you because they contain fibre, carbohydrates and protein. They are also suitable for making sweet pastries. Chickpea and rice flour can also thicken sauces, stews, and soups. You can make bean sauce with a mix of chickpea and rice flour. Adjust the quantity if needed. You will also find the chickpea and rice flour version of the original caraway focaccia recipe here. Prepare summer bush beans according to a tried-and-tested recipe. Soak beans in vinegar, rinse, remove tips and boil in sea salt until soft. Drain and leave to drain. Do not eat raw green beans, as they contain a toxin that is broken down by cooking. Do not use the drained water.

Edamame in a parsley and coconut sauce with ginger

Edamame beans are an excellent source of polyunsaturated fatty acids, which positively affect cholesterol levels. There are almost half as many unsaturated fatty acids as saturated ones, with just under seven grams of fat per hundred grams. A high-quality energy source, with just over 160 kilocalories per hundred grams, it is moderately high in calories. However, it is quickly filling and an exceptional energy source thanks to the ideal combination of proteins, carbohydrates and fats. They also contain valuable amino acids, fibre, minerals such as calcium, magnesium, iron, and vitamins A, C, and E.

Culinary mountain world

This ginger and green pea potato mash with pumpkin seeds, linseed, or sesame seeds is the perfect accompaniment. It's light, easy on the stomach, and nutritious as a main dish, snack, or side dish.

Sweet celeriac or parsnip chilli with boiled or oven-roasted chickpeas

Varied vegan menus are a treat for the stomach and intestines and a feast for the eyes. Consumers are spoilt for choice with the wide range of vegetables in early summer. There are almost no limits to the vegetable variations for a vegetable chilli. Sweet celeriac or parsnip chilli Let's get straight to the point. Celery can have a slightly sour taste in the chilli sauce. Parsnips have a more intense flavour and are more suitable for this dish.

Chickpeas are perfect for delicious snacks

Chickpeas are a powerhouse of dietary fibre. They play a crucial role in regulating blood sugar levels, protecting the blood vessels, and aiding digestion. This fibre also swells, making you feel full more quickly, which can help in weight management. Regular consumption of this legume can significantly reduce the risk of obesity and diabetes, making it a smart choice for your health. Preparing chickpeas is simple and rewarding. They are soaked overnight and boiled in water enriched with sea salt for around twenty minutes. A sprinkle of chilli flakes can add a hint of spice if desired. This easy preparation method ensures that you can enjoy the nutritional benefits of chickpeas without any hassle.

Herb, asparagus and parsnip soup with ginger and roasted chickpeas

Sometimes vegetables are left in the fridge after an invitation. Pre-prepared in the best case. These can be used to create delicious, healthy soups without much effort. Example: five white asparagus, three small parsnips, a piece of ginger, parsley and chives. Fill a medium-sized pan three-quarters full with water and add a teaspoon of sea salt. Cut the trimmed asparagus into pieces. Finely slice the parsnips and ginger. Add to the pan. Wash three to four bunches of flat-leaf or curly parsley with the same chives and add to the pan. Cook until soft and finely chop with a hand blender. Add a heaped tablespoon of vegetable bouillon powder, a bay leaf and chilli flakes to taste and simmer. Stir occasionally and season with a few dashes of soya sauce as required.

Black rice ring with vegetables

Rice is a healthy food. The black rice "Nerone" is grown in Italy. This variety gets its colour from the natural pigmentation of the outer grain layers. It supplies essential minerals and vitamins such as the relatively rare vitamin B9, skin vitamin E and cell-protecting carotene. A strong nutty flavour gives black rice its unique taste. Black rice has a high protein and fibre content and contains minerals such as iron, manganese, phosphorus and magnesium. Black rice can, therefore, be a valuable component of vegan cuisine. The Stirnrunzler recipe kitchen presents its own creation with black rice and vegetables, which can be flexibly supplemented with fried tofu or mushrooms, for example.

Sweet peppers stuffed with vegetables

Why do peppers come in different colours? The colour of the peppers depends on the variety. Initially, chillies are always green. As they ripen, the vegetable acquires yellow, orange, red, or even dark shades, as do the different flavours. Green chilli peppers have a somewhat bitter taste, yellow ones are fruitier, and red ones have an almost sweetish aroma. Their positive effects on the immune system and metabolism are well known, as is their high vitamin C content. Thanks to their low fat, carbohydrate and calorie content, chilli peppers help with weight loss.

Better health thanks to an alkaline diet?

An alkaline-rich diet promotes consuming fresh, unprocessed foods with abundant fruit and vegetables. This leads to increased intake of essential nutrients and antioxidants, positively affecting health. However, scientific evidence does not support the idea that diseases can be prevented or cured by an alkaline-rich diet alone. The body maintains its pH value regardless of acid or alkaline intake in the diet. Many test subjects have confirmed a positive effect on health thanks to an alkaline diet. It is recommended to include alkaline-rich foods in the diet and to reduce the consumption of acid-forming foods in diets. A good approach is to favour whole grain products, healthy fats, vegetable proteins and various fruits and vegetables. Gently produced wholemeal corn products are gluten-free and preferable to wholemeal at best.

Quick, Easy to Preserve, Wholesome and Yet Filling

Green asparagus is already back in the chiller cabinets of the supermarkets. It's still expensive, but a slight spring fever is coming. Courgette soup can be made using the same simple recipe. It goes well with a few falafel patties, which are just as quick to prepare. The falafel "dough" and the soups can be kept in the fridge for at least three days. This is a quick way to serve a wholesome lunch or dinner after or during a busy day.

Cinnamon Is Not Just a Spice

Cinnamon enriches a healthy diet without resorting to artificial sweeteners. Essential oils ensure digestibility, and tannins soothe the stomach. Studies now show that cinnamon has a positive effect on regulating blood sugar levels and can improve insulin sensitivity. People with diabetes are usually aware of how important a healthy diet is. Cinnamon can be an excellent addition to this. Cinnamon can help lower blood sugar levels by naturally increasing insulin production. It also contains anti-inflammatory compounds and can reduce the general risk of inflammatory diseases, leading to various health problems, including diabetes. Cinnamon can also lower blood pressure and regulate cholesterol levels, ultimately positively affecting the cardiovascular system.

Healthy, Vegan Omega 3 Snacks

Omega 3 fatty acids are essential for good health. They strengthen brain function and heart health and generally ensure general well-being. Fish is one of the best-known sources of omega-3 fatty acids. But there are also many plant-based alternatives for vegans and vegetarians. Here are a few healthy options for omega-3-rich snacks to nourish the body and mind.

Frowner’s Christmas Menu

Vegan and healthy without sacrificing flavour. Short days and the festive season is just around the corner. You can prepare for a relaxing time before cosy get-togethers or just for yourself. Be inspired by Stinrrunzler's budget-friendly Christmas menu. It can easily be created in advance.