The Frowner

Frowner’s corn chips with English cheddar cheese and green olives

Ingredients: Nacho chips English cheddar cheese Pitted green olives without oil Preparation: Line a baking tray with baking paper. Add the nacho chips to the tray. Cut the olives into fine

‘Pink’ chia power pudding

The seeds of the chia plant (Salvia Helvetica) are rich in dietary fibre and are therefore considered very filling. Chia seeds swell up a lot when placed in liquids because they can absorb 25 times their weight in water. This increases the weight up to 10 times and therefore the volume of a meal. However, the amount of calories remains constant, and the satiated feeling lasts longer. Chia seeds are good for low-calorie diets. Chia seeds have been approved in the EU since 2013. At that time, they were a novel foodstuff. Originally from Mexico, the chia plant is cultivated in many Latin American countries and was a basic foodstuff and remedy of the ancient Maya people. Chia seeds outperform many other tried and tested foodstuffs in terms of the amount of antioxidants, calcium, potassium, iron, omega-3 and omega-6 fatty acids they contain. "Chia" is a Mayan expression and aptly means "strength".

Dates – the healthy substitute for sweets

The many healthy ingredients in dates can support the metabolism, the nervous system and the heart muscles and lower LDL cholesterol. According to various studies, B vitamins can have a calming effect on people suffering from nervousness and general restlessness. B vitamins are also known to lower blood pressure. Dates contain B3 and B5 vitamins. So, this fruit can also be enjoyed in the evening without any problems. This is also down to the fact that dates contain amino acids. For example, the amino acid tryptophan is a precursor to serotonin. Tryptophan can be converted to melatonin. This hormone binds to nerve cells in the brain and can therefore also have a calming effect and relieve nervousness and insomnia.

Ligurian flatbread with rosemary – focaccia

Sauté one finely chopped onion in olive oil and a tablespoon of whiskey and add finely chopped frozen spinach. Next, add 200 ml of water mixed with 1 level tablespoon of fat-free Morga bouillon powder, some pepperoncini and two bay leaves and simmer. Drain and allow to cool in the colander. Place on a kitchen towel and remove the bay leaves. Spread another handful of frowner's focaccia dough out on a baking tray lined with baking paper. Prick with a fork and brush with olive oil. Add 3-4 finely chopped tomato slices to the dough. Top with a few rosemary needles. Add the spinach (to a height of 1.5 cm) using a spoon and leave some space around the edges. Lay the finely cut mozzarella slices on top of the spinach, sprinkle with pizza seasoning and brush with olive oil.

Zucchini pasta al frowner

Immigrants brought zucchini to Europe in the 17th century. Zucchini belong to the "pumpkin family", and the name is derived from the Italian term "Zucca", meaning pumpkin. This vegetable comes in different shapes and colours. It is usually harvested when half-ripe. The skin of tiny, hard zucchini is more delicate and softer at this point and can be stored cool for around ten days. The larger they are, the less flavourful they tend to be. Depending on the growing conditions and particularly if they are stored for too long, bitter substances can form, which are very unhealthy in higher concentrations. That is why it is best to always try a slice of zucchini before using it. If the taste is unusually bitter, it should not be eaten. Bitter zucchini can spoil an entire meal.

Arugula (Eruca sativa)

The arugula plant boosts the immune system and is low in calories. Rocket salad is highly nutritious, has antioxidant properties and helps improve the function of almost every system in the body. Studies have demonstrated that it can improve heart health and reduce inflammation thanks to phytonutrients. Oxidative stress can be reduced, damage caused by free radicals combatted, and the ageing process can be slowed down.

Bush beans with bell peppers and long-grain/wild rice (vegan)

Bush beans Ingredients: - Bush beans - Onions - Pepperoncini peppers - Freeze-dried parsley and chives - Rosemary needles - Morga vegetable bouillon powder (fat-free) - Olive oil - Whisky

The apple (malus domestic) – a fruit that has a long history, is healthy and offers a wide range of culinary options

The apple tree, which comes from the rose family, is now one of the native precious woods. However, it originally came from Central and West Asia. The apple reached northern Europe from Italy during the campaigns of the Romans around 100 BC. Apples were cultivated in Europe as early as the first century AD but remained a "luxury" fruit until modern times. This is demonstrated by both the symbolism attached to them throughout history and their mystical status in fairy tales.

A medicinal kitchen herb

Rosemary This finely scented, evergreen shrub with needle-like leaves has been used in the Mediterranean since ancient times and was dedicated to the goddess Aphrodite as a symbol of love and beauty. Known as a medicinal herb since the Middle Ages, rosemary remains indispensable in the kitchen today. Rosemary contains iron, potassium, calcium, magnesium, and vitamins A and C. The fresh "needles" (shoot tips) of rosemary are a key spice used throughout the year in Mediterranean cuisine and, depending on people’s taste, go well with almost everything. When vegetables, pizza, meat, cheese and salads are prepared with rosemary, its delicate scent is immediately recognisable in the kitchen.

Pumpkin time

Peel the pumpkin, remove the seeds and cut into large wedges. Rinse with cold water and cook slowly until the vegetable wilts. Mash or mix. Add two to three bay leaves, depending on the desired portion, 3-4 heaped tablespoons of chives and parsley (fresh or freeze-dried) and fresh or dried peperoncini peppers to taste. Stir in a tablespoon of Morga fat-free vegetable stock as desired. Next, add two tablespoons of olive oil and some water if necessary and simmer gently for another half hour, stirring occasionally.

Now the plums are ripe

Prunes contain iron, calcium, potassium, magnesium and phosphate. The B vitamins act as a balm for the nervous system and boost your metabolism. The dyes, especially those in the peel, have an antioxidative effect. They are good for the heart and help to protect against cancer.

Frowner’s Thai autumn rolls

Six autumn rolls Add two tablespoons of soy sauce, two tablespoons of Sriracha chilli sauce, two tablespoons of chives, and some dried Thai chilli to a bowl and mix. Next, add 250 g of cabbage, chopped and washed, 250 g of washed soybean sprouts, two carrots, washed, peeled and sliced lengthways, and a few washed pepper strips. Mix carefully. Fill a bowl with warm water. Briefly add the spring roll wrappers (Thai kitchen) to the warm water individually. Lay carefully on a dry cloth.

Vegan Lentil Curry

Lentils are low in calories and rich in fibre. People who follow a vegan diet in particular should ensure that they have a sufficient protein intake. With 23 g of protein per 100 g, lentils are one of the most high-protein foodstuffs. When combined with rice and grains, they provide all the important amino acids. Protein supports cell building and muscle growth and strengthens the endocrine and enzyme systems. Curry paste contains many healthy spices, it is easily digestible (no bloating or flatulence), it supports digestion and is anti-inflammatory.

Series – Tips from the World of Naturopathy

Salads, vegetables, fruit and berries should be carefully and thoroughly washed. The best way to do this is to briefly place them in a salad strainer along with cold diluted vinegar before draining and rinsing two or three times in cold water. Place on a kitchen towel to dry or use this to wipe them down. Vinegar has an antibacterial effect. Cleaning fruit and vegetables in this way removes pesticides and chemical substances. A whitish film will often form on the surface of the water. This consists of substances that have been washed away – ones that in all likelihood no one would want to eat with their meal. This type of cleaning is particularly important when fruit and vegetables are being eaten raw. Add 100 millilitres of vinegar to a bowl of water. Berries can be added with some lemon juice and a pinch of sea salt. Always be sure to rinse well and dry.

Recipes