Superfood expert reveals her favorite recipes
The days in the home office – whether with or without children – often pose the challenge of still eating healthily. You quickly reach for frozen pizza or fish fingers when it has to be done quickly. But there is another way! Probably no one knows this better than the mother of five, Liane Peters-May, who, in addition to family and household, also runs a deli in Geldern in the Lower Rhine region, which has made one thing its mission: to make life a little nicer for guests – tastier, healthier, fresher and lighter.
She and her business partner also closed their shop during the Corona crisis and, like many other restaurateurs, hope to be able to reopen soon .
Liane gave us five simple and quick recipes that will get you and your family over lunchtime and taste delicious too!
Ingredients for two servings:
1 can of chickpeas
200g baby spinach
1 small onion
2 cloves of garlic
1 red chilli pepper
1 piece of ginger (1cm)
1 tbsp curry powder
tbsp coconut oil 60g red or yellow lentils
200g coconut milk
salt, freshly ground pepper
Rinse the lentils in a sieve, drain the chickpeas into the sieve, rinse and let drain. Chop the onion, garlic, chilli pepper and ginger into small pieces. Cut the zucchini into slices.
Heat coconut oil, roast the onion, garlic, chilli and ginger in it for five minutes until it is fragrant.
Add the lentils, zucchini and chickpeas, deglaze with the coconut milk and simmer over medium heat for about 15 minutes. Season with salt and pepper and serve in bowls with the baby spinach. If complex carbohydrates are desired, whole grain rice, couscous or colorful quinoa can be served with it.
salt and freshly ground pepper
1 stick of leek
tbsp olive oil 150g feta cheese
tbsp dill 60g potato starch
1 teaspoon baking powder
oil for frying
200g Greek yogurt
1 clove of garlic 1
teaspoon lemon juice
Salt & pepper
Preheat the oven to 120 degrees. Chop the dill, finely chop the leek, grate the zucchini and mix with ½ teaspoon salt. Drain in a sieve for about ten minutes. Then squeeze it out again vigorously. Mix the zucchini with the eggs and leek. Crumble in the feta, add the dill and season with salt and pepper. Add the potato starch and baking powder and mix well. Heat the oil in a pan and add a tablespoon of zucchini batter to the pan, fry the buffers on each side until golden brown. Put the finished pancakes on a plate with kitchen paper and place in the hot oven.
Mix the ingredients for the yoghurt sauce and serve with the buffers.
Lentil salad with roasted tomatoes
Ingredients for two people:
200g cherry tomatoes
4 tbsp olive oil
250 g lentils (canned)
100 g feta cheese
1 spring onion
½ bunch of flat-leaf parsley
1 tbsp lemon juice
Salt, freshly ground pepper
Brush the cherry tomatoes with 1 tablespoon of olive oil and roast in an ovenproof dish at 220 degrees for about 15 minutes. Mix 3 tablespoons of olive oil with 1 tablespoon of lemon juice and season with salt and pepper. Drain the lentils in a sieve, crumble the feta, chop the parsley, cut the cucumber into fine crescents, finely dice the onion and add everything to the bowl for the dressing and mix. Arrange the lentil salad on two plates and top with the roasted tomatoes. This goes well with whole grain bread and homemade spread.
Ingredients for eight people:
150g tender oat flakes 1
teaspoon baking powder
1 ripe banana
300ml oat milk
coconut oil for frying Grind the oat
flakes in the food processor to flour, transfer to a bowl and mix with baking powder. Puree the banana and add to the dry ingredients together with the oat milk and stir until smooth. Heat the oil in a pan and add one tablespoon of batter to the pan for each pancake and bake on both sides for about three minutes until golden brown.
40g oat flakes
150g vegetable milk (oats, almond, coconut)
cinnamon, vanilla, coconut, raw cocoa as desired,
100g pureed blueberries
Mix the ingredients together the night before and place in the refrigerator overnight. The next day, arrange the oats and add fruit and nuts and garnish.