Healthy Eating in Winter

Interest in plant-based food products is constantly growing. Every second person in Slovakia aged 25-35 is currently reducing or considering reducing animal-based food consumption.

A wide range of plant-based alternatives to meat and meat products, dairy, cheese, and fish, is gradually appearing in supermarkets. At the same time, there are exciting possibilities for use in preparing ordinary or festive meals. Here are some local and exotic inspirations.

PEANUT SOUP WITH RED LENTILS AND COCONUT MILK

Servings: 6

Preparation time: 55 minutes

Cuisine: West African

This soup is perfect for cold evenings when you need to warm up and fill your stomach. Try an exotic soup. This alternative is loaded with saturated fiber and contains a secret ingredient – peanut butter.

INGREDIENTS:

2 red peppers, 2 medium carrots, 3 garlic cloves, 1 medium sweet potato, 1 onion, 800 g canned chopped tomatoes, 190 g red lentils, 65 g peanut butter, 35 g kale or spinach, 1 l vegetable broth or bouillon cube, 400 ml coconut milk, 2 tbsp coconut oil, 1 tsp ground cinnamon, 1 tsp smoked paprika, ½ tsp cumin, ½ tsp turmeric, 1 tsp cayenne pepper, 5 cm piece of grated ginger,s alt

EXTRAS:

Peanuts for garnish

DIRECTIONS:

1. 

   Cut the peppers, carrots, and sweet potatoes into cubes, finely chop the onion, and press the garlic.

2. Heat the oil in a frying pan.
3. Add the onion and let it roast for 5 minutes on a medium flame until it turns brown.
4. Add peppers, carrots, ginger and garlic.
5. After 3-5 minutes, add cinnamon, smoked paprika, cumin, turmeric and cayenne pepper.
6. Add sweet potatoes, canned tomatoes, and broth after a minute.
7. Cook for about 20 minutes or until the sweet potatoes become tender.
8. Add the red lentils and peanut butter.
9. When the lentils have softened, blend half of the soup and return to the pot.
10. Add coconut milk, kale or spinach.
11. Salt to taste
12. Serve sprinkled with peanuts; eating the soup with bread is unnecessary, as it is very filling.

AUSH WITH YOGURT SAUCE AND PASTA

Servings: 6

Preparation time: 50 minutes

Cuisine: Afghan

Some dishes must be tasted. Otherwise, their uniqueness will not be appreciated, as they look inconspicuous. This soup is typical of Afghanistan and Iran, embodies an embrace on a plate, and is a fascinating and unusual gastronomic inspiration.

INGREDIENTS:

THE SAUCE:

1 large onion, 3 crushed garlic cloves, 2 cans of sliced tomatoes, 450 g minced meat substitute, 1.5 cups = 360 ml of water or vegetable broth, 2 tbsp tomato paste, 3 tbsp oil, 2 tsp grated ginger, 1/2 tsp ground black pepper, 2 tsp ground coriander, 2 tsp cumin, 2 tsp paprika powder, 2 tsp salt, 1 tsp turmeric

FOR YOGURT SAUCE:

3 crushed garlic cloves, 480 ml plant-based yoghurt, without a strong taste, can be used, for example, coconut, 80 ml lemon juice, 1 tbsp mint powder, 2 tsp salt, 2 tsp dried dill

FOR⁠THE⁠SOUP

1 can of chickpeas, 1 can of red beans, 300 g pasta (we used linguini), 2.5 l water, 1 tbsp salt

EXTRAS:

Parsley

DIRECTIONS:

1. Mix plant-based yogurt, garlic, lemon juice, mint, salt, and dill in a bowl. Set it aside.
2. Finely chop the onion.
3. Heat the oil in a frying pan over medium heat; add the onions and fry for about 2 minutes.
4. Add ginger, garlic, coriander, cumin, turmeric, black pepper, paprika and stir constantly.
5. After 30 seconds, add the tomato paste and stir until the spice mixture roasts.
6. Pour the tomatoes and broth into the pan.
7. Salt, add meat substitute, and let it cook.
8. Prepare the pasta on the second burner.
9. Bring the salted water to a boil, break the pasta in half, and boil it al dente, as they will cook even further.
10. When the pasta is almost ready, add chickpeas and beans.
11. Do not strain the pasta water! It will serve as the base of the soup.
12. Pour 2/3 of the yogurt sauce and 2/3 of the tomato mixture into the soup, stirring constantly.
13. Allow to simmer for 1-2 minutes and remove from the heat.
14. Serve garnished with the rest of the yogurt sauce and tomato mixture, sprinkle it with chopped parsley.

CRUNCHY FALAFEL WITH DILL DRESSING

Servings: 3

Preparation time: 150 minutes

Cuisine: Israeli

Falafel is an established classic and well-deserved. Combined with flatbread and vegetables, you will get a dish that will delight the body and soul, and variations of vegetables and herbs in the dressing will make you feel like you taste a new world every time. Dill is a great choice, but parsley or coriander will also serve if you don’t like it.

INGREDIENTS:

FOR FALAFEL:

425g canned chickpeas, 1/3 cup parsley, 4 cloves of garlic, 1 onion, 2 tbsp sesame, 4 tbsp breadcrumbs, 4 tbsp flour, 2 tsp cumin, 2 tsp salt, ½ tsp black pepper, ½ tsp ground coriander, Frying oil

FOR DRESSING:

1 pack. of plant-based sour cream, 1 tbsp dill – you can replace it with parsley, Juice of ½ lemon – to taste, Salt

EXTRAS:

Pastry – pita, Arabic bread, or tortilla, Fresh vegetables

DIRECTIONS:

1. 

   Cut the onion into smaller pieces and press the garlic.

2. Strain the chickpeas and rinse with clean water.
3. Put all ingredients except oil, breadcrumbs, and flour in a blender and blend so that the mixture contains small pieces; do not mash it.
4. Transfer the mixture to a large bowl and gradually work the flour into it so the dough does not stick to your palms when rolling in your hand. Flour can be less or more than 4 tbsp; it depends on the moisture of the mixture.
5. Place the falafel mixture in the refrigerator for two hours.
6. After two hours, divide the mixture into 15 parts and form small tortillas.
7. Pour the breadcrumbs into the soup plate and cover the tortillas individually.
8. Heat about 3 mm of oil in a frying pan and insert 5 slices.
9. Roast the tortillas for a few minutes on both sides until they are golden and hold their shape nicely.
10. Prepare the remaining tortillas following the exact directions.
11. In a bowl, mix all the ingredients for the dressing.
12. Serve falafel with bread, fresh vegetables, and prepared dressing.

CABBAGE SOUP WITH FOREST MUSHROOMS

Servings: 4

Preparation time: 50 minutes

Cuisine: Slovak

In many households, cabbage soup is a star on both the Christmas and New Year’s Eve tables. This recipe is quick, simple and lighter on the stomach than the classic version and is therefore an excellent alternative for households where traditions and healthier eating are taken into account.

INGREDIENTS:

2 potatoes, 1 onion, 3 garlic cloves, 3 bay leaves, 20 g dried forest mushrooms, 360 g sauerkraut, 1200 ml vegetable broth, 2 tbsp sunflower oil, 1 tsp ground red pepper, 1 tsp marjoram, black pepper, Salt,

Optional: vegetable sour cream, bread

DIRECTIONS:

1. Soak the mushrooms in hot water and let stand for about 15 minutes.
2. Cut the onion and garlic finely, cut the potatoes into cubes.
3. Heat the oil in a saucepan and roast the onion and garlic until translucent.
4. Add the broth, cabbage, potatoes, mushrooms, pepper, salt, paprika, marjoram and bay leaf.
5. Cook until the cabbage and potatoes are tender.
6. Serve with bread and plant-based sour cream.

LENTIL MUSAKA WITH EGGPLANT AND POTATOES

Servings: 6

Preparation time: 60 minutes

Cuisine: Greek

Moussaka is a grateful and tasty dish that can be quickly prepared in large quantities and then enjoyed by the whole family. The more traditional spice combination is interesting in this recipe, as not everyone likes to experiment with new flavors.

INGREDIENTS:

THE⁠BOTTOM⁠LAYER:

3 eggplants, 1 kg of potatoes, 1 tbsp oil, Ground black pepper, Salt

FOR LENTILS:

3 garlic cloves, 1 onion, 2 bay leaves, 600 g canned lentils (or 260 g cooked dry), 450 g tomato paste, 150g canned tomatoes, 1 tbsp olive oil, 1 tsp dried thyme, 1 tsp oregano, 1 tsp paprika powder, 1 tsp sugar, Pinch of ground cinnamon, Ground black pepper, Salt

FOR⁠BÉCHAMEL:

2 tbsp of fat, 480 ml plant-based milk, 3.5 tbsp cornstarch, 2 tbsp sweet yeast, ½ tsp nutmeg, Ground black pepper, Salt, 150 g plant-based cheese alternative – optional

EXTRAS:

Parsley

DIRECTIONS:

1. 

   Preheat the oven to 200°C.

2. Slice each eggplant lengthwise into four slices, peel the potatoes, and cut into 1 cm thick circles.
3. Put the eggplant and potatoes on a baking sheet lined with parchment paper, sprinkle with oil, salt, and pepper, and bake for 20 minutes.
4. Heat a tablespoon of oil in a frying pan.
5. Cut the onion finely, press the garlic, and fry both in oil for about 4-5 minutes.
6. Add tomato paste, tomatoes, bay leaf, thyme, oregano, paprika, cinnamon, sugar, black pepper and salt. Finally, add the lentils and let them simmer for 5 minutes.
7. In the meantime, prepare the béchamel. Pour the plant-based milk into the pan with the starch, sweet yeast, fat, salt, and pepper.
8. Bring to a boil and cook for a few minutes while stirring until thickening.
9. When you have all the parts for moussaka ready, grease the baking dish.
10. Layer it with half the potatoes and half the eggplant as the first layer.
11. Continue with a layer of lentils, then layer potatoes and eggplant.
12. Spread everything evenly with béchamel and sprinkle with grated cheese alternative.
13. Bake for about 30 minutes.
14. Serve hot, ideally sprinkled with chopped parsley.

PROTEIN BROWNIES WITH CHOCOLATE

Servings: 12

Preparation time: 50 minutes

Cuisine: Local

If you no longer like the protein shake or have become fed up with it, protein cakes, which, thanks to chocolate, will satisfy your sweet tooth, fill you up, and deliver a lot of protein. It’s like sin, but only halfway. To resist the urge to eat the whole baking tray, you can divide brownies into portions to store in the freezer and remove them as needed.

INGREDIENTS:

600 ml = 2.5 cups of plant-based milk, 110 g apple puree, 25g ground flaxseeds, 1 tbsp vanilla or orange extract, 200g Chocolate Protein Powder, 200 g of sugar – can be replaced with stevia, 90 g wholemeal flour, 80g Dutch cocoa, 30g starch, 1 tsp salt, 1 tsp baking soda, 100g chocolate chips

DIRECTIONS:

1. 

   Preheat the oven to 180°.

2. Mix all the liquid ingredients in a bowl. Put the mixture aside.
3. Sift the flour and cocoa into a large bowl.
4. Add the rest of the solid ingredients except the chocolate chips and stir.
5. Pour the liquid mixture into the solid one to make a thicker dough. You can use your hands; the whole process requires a little patience.
6. If the dough is so thick you can’t mix it, add water or plant-based milk.
7. When the dough is uniform, add half the chocolate.
8. Transfer the dough to a baking sheet lined with baking paper and sprinkle with chocolate residue.
9. Bake for 35-40 minutes.
10. You can serve it with ice cream, plant-based yogurt, or fruit.
11. You can freeze excess brownies.

TOFU BOWL WITH PEANUT MAYONNAISE

Servings: 4

Preparation time: 30 minutes

Cuisine: Local

You can sprinkle the tofu plate with fresh herbs, such as coriander, parsley, chives, or basil. It is a dish that plays with flavors but also colors. The distinctive peanut dressing gives the tofu dish the final touch. This dish could easily be synonymous with a rainbow on a plate.

INGREDIENTS:

2 medium carrots, 1 small cucumber, 1 tofu, ½ red cabbage, 300 g jasmine rice, ½ tbsp olive oil, fresh herbs to sprinkle, a handful of peanuts and sesame

TO⁠MARINATE:

600 ml boiled lukewarm water, 5 tbsp vinegar or lemon juice, 4 tbsp sugar, 3 tsp sea salt, 2 tsp olive oil, a pinch of black pepper

FOR DRESSING:

4 tbsp vegan mayonnaise, 4 tbsp mild peanut butter, 2 tbsp lime juice, 2-3 tbsp water ,5 tsp light soy sauce, 2 tsp brown sugar

DIRECTIONS

1. 

   Cook the rice according to the instructions on the package.

2. Using a peeler, grate the carrots into thin slices. Mixing all ingredients, create a pickle in which you put grated carrots and leave

to rest in the refrigerator.

3. Chop the herbs finely, cut the cabbage and cucumber into thin strips. Put the mixture aside.

4. Dice the tofu and fry in a little oil until crispy for about three minutes of each party.

5. Prepare the dressing by whisking all ingredients. Add water until the desired density is reached.

6. Layer rice, vegetables, and tofu in a deep bowl. Sprinkle with peanuts, sesame, and fresh herbs. We used a mixture of chives, basil, and parsley, but fresh coriander will also taste great.

7. Serve the finished tofu bowl topped with a dressing that will perfectly flavor the entire meal

Text: Daniel Košťál, source, and photo: Jem pre Země