Healthy food guru Marika Kravtsova (@marikakravtsova) talks about the benefits of chia seeds and their delicious use on the Thursday menu.
Breakfast
Homemade bread with chocolate spread
Ingredients for bread: ⠀
Psyllium - 2 tbsp. Water - 1.5 cups Oat flakes - 1 cup Sunflower seeds - 1 cup Pumpkin seeds - ¾ cup Flax seeds (whole) - ½ cup Hemp seeds - ¼ cup Ground flax seeds - 3 tbsp. l Coconut oil - 3 tbsp. l.
Ingredients for the pasta: ⠀
Roasted hazelnuts - 1 cup Natural cocoa powder - 4 tablespoons l Dates - 2/3 cup Maple syrup - 1-2 tbsp l. ⠀
Preparation:
In a small bowl, dissolve psyllium in half a glass of water. Leave it on for ten minutes. Meanwhile, combine the oats with the rest of the grains in a large container. Add coconut oil, stir. Add psyllium solution and remaining water, stir the dough. Lubricate the mold with oil, transfer the dough into it, level the surface, leave for half an hour. At this time, preheat the oven to 180 degrees. Bake 45 minutes until golden brown. Cool for about five minutes to an acceptable temperature, turn it over from the mold and let it cool completely on a wire rack (a couple of hours, or better overnight). To make a paste, soak the dates for a couple of hours and then peel them. All ingredients must be whipped in a blender to the desired consistency and spread on bread.
Snack
Kale Chips
Ingredients: ⠀
A bunch of kale on stems Raw cashews (pre-soaked for at least two hours - preferably overnight) - 1 cup Bell pepper - ½ pcs. Peeled garlic cloves - 2 pcs. Water - 3/4 cup Juice of half a lemon Flakes of nutritional yeast - 2 tbsp. l Sea salt - 1/2 tsp ⠀
Preparation ⠀
Preheat oven to 180 degrees, line baking sheet with baking paper Make sure the leaves are dry. Tear the cabbage into large pieces with your hands and send it to a spacious bowl. Drain cashews, rinse and dry the nuts with a paper towel. In a food processor, punch nuts with pepper, garlic, water, lemon juice, yeast flakes and salt. Bathe each leaf thoroughly in the resulting mass and spread the seasoned cabbage loosely in one layer on a baking sheet. Bake for 15 minutes, then turn over and bake for another 10 minutes. Remove the baking sheet from the oven and let the chips cool.
Dinner
Shakshuka
The highlight of our version of the Israeli dish is chanterelles - mushrooms with a unique vitamin and mineral composition. They are good for the nervous system, they are high in beta-carotene and zinc, which are good for the skin and hair. They are also high in protein, but we certainly love them for their delicate taste!
Ingredients:
Tomatoes - 2 pcs Tomatoes in their own juice - 200 g Shallots - 4 pcs Chanterelles - 300 g Eggs - 4 pcs Garlic - 3 wedges Bunch of greens Spices Olive oil
Preparation:
Chop the onion and garlic into small cubes, fry until golden brown in olive oil. Rinse the chanterelles well, cut into large slices, add to the onion, salt at the beginning of frying, peel the tomatoes, cut, add to the mushrooms. There are also tomatoes "pelati" in their own juice. Spices - to taste (cardamom, cumin, cloves, bay leaves - whatever you like). Simmer until the liquid has evaporated, finely chop the herbs. Preheat the oven to 180 degrees. Transfer to a baking dish, add half of the chopped greens. Break eggs into the grooves, salt, pepper, put in the oven for 10 minutes, sprinkle with herbs.
Snack
Chia seed mousse
Base ingredients (by eye):
ChiaCoconut Milk
Ingredients for the sauce:
Diced pumpkin pulp - 1 ½ cups Sliced one banana Mango pulp Peeled orange - 1 pc Ground cinnamon - pinch
Preparation:
Chia soak in low-fat coconut milk (you can for 15 minutes, but I like it longer). If the milk is very fat, it is better to dilute it with water 1: 1 so that there is no “soapy” taste. For the sauce, send the ingredients to a blender. Place some sauce on top of the chia mousse in clear glasses. Chia is calcium-potassium-magnesium (they work together and are needed for all muscles, including the heart), iron (for the circulatory system), and fiber.
Dinner
Rolls with vegetables and shrimps
Ingredients:
Peeled shrimp - 10-12 pcs Large cucumber - 1 pc Carrots - 2-3 pcs Avocado - 1 pc Iceberg salad - 1 head Cilantro - 1 cup Mint - ½ cup Soy sauce - 1 tsp Rice paper - 10 sheets Salt ⠀
Sauce:
Peanut butter (preferably without sugar) - ¼ cup Chili-garlic paste (if not, take separately) - 1 tbsp l Cornstarch - 1 tsp Water - 1 cup ⠀
Preparation: ⠀
Chop the carrots and cucumber on the mandolin or by hand into strips. Peel and cut the avocado into slices. Heat oil in a skillet over medium heat, add shrimps with a teaspoon of soy sauce and a small pinch of salt. Simmer shrimps for 2-3 minutes until they are tender. Let cool for 5 minutes. Combine all the sauce ingredients in a saucepan, cook over medium heat for 3-5 minutes until the starch has set. Cut the finished shrimp lengthwise. Pour very warm water into a deep bowl. Submerge each sheet of rice paper in water for 10-15 seconds, and then lay out on a damp cutting board. Cover the paper with a sheet of lettuce, place 2-3 slices of cucumber inside, the same amount of carrots, herbs, a couple of shrimp halves (lay them with herbs so that they do not touch). Wrap in stuffed cabbage.
