Category: Bowls - Epi Food

Low Carb Asian Style Bowl

3/7/2018

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"The beach is the place to settle up!" they say so nicely. And with the spring-like 7 degrees Celsius here in Munich, after the minus degrees, a summer thought can come to mind.
Back or forth a Low Carb dish for a change doesn't do you bad. Especially in the evening it is advisable to do without carbohydrates in the form of noodles, bread & Co. if you want to lose some weight. By the way, vegetables also contain carbohydrates, so you don't have to do without them in this sense.

Ingredients (for 3-4 pers.)
2-4 courgettes
2 beef fillet pieces (entrecôte or fillet) each 2 cm thick (approx. 300 gr)
1 tbsp rapeseed oil for browning
1 bunch fresh coriander
2 spring onions
3 limes
2 chili
1 small ginger root
4 cloves garlic
1 tbsp olive oil
4 tsp sesame oil
2 hands full of baby spinach
salt e.g. Maris algae sea salt magic
pepper

Preparation

Twist the courgettes for example with the Lurch to Zoodles twist or who has no desire to clean the device afterwards - as we do - with a peeler so the "Zucchini Tagliatelle" emerge.
Grate 1 chili & small ginger root on a large wooden board. Press 2 garlic cloves and put them on the board as well. Put olive oil over it & halve 1 lime and press the juice over it. Mix everything with half the lime.
Remove the individual leaves from the Pak Choi and clean them under running water.
Heat a pan with some rapeseed oil and 1 pressed garlic cloves and add Pak Choi. Add 1/2 cup of water and simmer for about 2 minutes. Remove the Pak Choi and set aside.
Fry the zoodles in the same pan for 2-3 minutes.
Make two bowls available. Wash the spring onions and cut them into thin slices. Now spread spring onions, finely chopped chilli, pressed garlic clove, sesame oil & juice 1 lime on each of the two bowls. Put the zoodles in the bowls and stir with the chopsticks.
In a pan, fry the fillet of beef for about 2 minutes from each side until hot & place on the wooden board with the chilli-ginger-garlic-lime-oil-sugo. Cut into fine slices, mix something with the sauce & serve on the wooden board or pour into the bowl. Decorate with some chopped coriander and season with Maris Algen Meersalz Zauber.
Everyone can now take as many strips of fillet of beef as he wants. Vegans or vegetarians can mix the steamed spinach or fried tofu with their noodles. Bon Epi-tit <3

Agni Rise Bowl

2/21/2018

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Agni Rise is an ayurvedic blend of fines designed to increase vitality and improve digestion.
It consists of:

Hemp protein powder
Banana powder
Trikatu Powder
Ashwagandha Powder
Cinnamon powder
Cardamom powder
Vanilla Powder

Actually you mix 1 teaspoon of the powder with a dash of plant milk and drink it as a shot. Since this was a bit too boring for us, we made a Porridge Bowl out of it.

Ingredients:
1 tsp Agni Rise from Feinstoff
150-200 ml almond milk
1 banana
1 tbsp crushed linseed
4-6 tbsp oat flakes

Preparation:

Crush the banana with a fork to a pulp.
Heat banana puree, almond milk and oat flakes in a saucepan and simmer for 2 minutes while stirring.
Remove the pot from the hot plate, stir in the Agni Rise and linseed.
Place in a breakfast bowl and garnish with goji berries, mulberries and physalis.

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We found the powder on greenist.de and it was sponsored.

HOMETOWN BOWL

2/20/2018

Now a bowl with some regional organic food from the region. We fermented the turmeric sauerkraut ourselves and stored it for 6 weeks. It almost felt like a vintage champagne.... (if only it wouldn't stink like that ;))

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Ingredients (for 2 pers.)

2 large tbsp turmeric sauerkraut
8 Egerlings
2 shallots
1 clove of garlic
fresh parsley
1 turnip
6 small tomatoes
1 handful baby spinach
1 cup quinoa coloured
some fresh beetroot or garden cress
1/2 feta
1 large carrot
2 spring onions
1 cup black salsifies, pre-cooked (approx. 4-5 pcs.)
1 tbsp rapeseed oil

Dressing:
1 tbsp cashew butter
2 tbsp apple cider vinegar
1 tbsp olive oil
Rock salt & freshly ground pepper

Preparation:

Prepare quinoa according to package instructions and set aside.
Peel the turnip, cut into slices and simmer in lightly salted water for 5 minutes. The slices should be cooked "al dente".
Halve the tomatoes, cut the spring onion into slices, finely plane the carrot with a peeler and dice the feta.
Peel and chop the shallots and press the garlic clove. Fry in a pan with rapeseed oil until translucent. Add cleaned & cut mushrooms, fry for about 3 minutes and add freshly chopped herbs. Season with salt and pepper and remove from heat.
Serve all ingredients in two bowls. Mix all ingredients for the dressing, pour over and garnish with cress.
Bon Epi-tit <3 !

Green Detox Soup - easy & quick

1/11/2018

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A friend of mine gave me an ingenious inspiration: use lamb's lettuce like spinach. Et voila - that's how this wonderful soup came into being. We ourselves were totally surprised how delicious it tastes!

Ingredients (for 2-4 people):
1 clove of garlic
1 red onion
1 tbsp rapeseed oil
100 g green peas
100 g lamb's lettuce
½ avocado
300 ml vegetable broth
¼ Lemon
1-2 tsp black cumin oil from Schneekoppe
Tahin and black cumin seeds for garnishing
Salt from Schneekoppe
pepper

Preparation:

Finely chop the garlic and onions. Clean the lamb's lettuce and peel and seed the avocado.
Heat the rapeseed oil in a saucepan, sauté the garlic and onion.
Add peas and lamb's lettuce and fry for about 3 minutes.
Add vegetable stock and simmer for 5 minutes.
Add avocado and simmer for another 5 minutes.
Remove from hot plate, puree and season with lemon juice, black cumin oil, salt and pepper.
Divide into soup bowls and garnish with tahin and black cumin seeds as desired.

Green Smoothie-Bowl

11/16/2017

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Ingredients:
1 stick of kale (alternatively a handful of carrot green)
1 handful spinach
2 pears
6 mint leaves
200 ml white grape juice
1-2 tsp hemp oil from Schneekoppe
4-6 tablespoons oat flakes

Preparation:

Remove the stalk from the kale and chop the leaves coarsely.
Remove the seeds from the pears and cut them into pieces.
Beat the mint leaves in your hand so that the aroma unfolds.
Pour into the mixer together with the remaining ingredients and puree finely. Click here for processing.
Topping as desired.

Topping:
plums
figs
granola
banana
goji berries
mint

Pumpkin Puree with Shiitake

10/6/2017

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Pumpkin puree with shiitake (for 4 persons)
Pumpkin, our all-time favorite. How are things with you? Either you loveit or you can't even see it - at least that's the experience we've had so far.

Ingredients:
1 Hokkaido Pumpkin
4 potatoes
2 pinches nutmeg
2 tsp coconut oil
200 g Shiitake
1 red onion
2 cloves of garlic
½ bunch parsley
50 ml Riesling
½ Lemon, juice
4 tbsp linseed oil
2 tsp honey
4 tsp almond paste
pomegranate seeds
almond slivers
salt and pepper

Preparation:

Clean pumpkin thoroughly and wash off.
Dice the pumpkin at ¾, cut the remaining quarter into slices and set aside.
Peel and chop the potatoes.
Place the diced vegetables in a saucepan, fill with water and bring to the boil.
Cover and simmer for about 25-30 minutes.
Finely dice the garlic, chop the parsley, halve the onion and cut into thin slices.
Heat 1 teaspoon of coconut oil in a pan.
Brown the pumpkin slices on both sides until golden brown and finally caramelise briefly with honey. Remove from the pan and set aside.
Heat the remaining coconut oil in the same pan.
Add the onions and garlic and fry for about 2 minutes until translucent.
Add the parsley and shiitake mushrooms and fry for another 3-4 minutes.
Deglaze with white wine, cover and simmer for approx. 3 minutes, then leave to stand on a turned off pan.
As soon as the pumpkin and potatoes are soft, drain the water to 1/3.
½ Add a teaspoon of salt, a pinch of pepper, nutmeg and lemon juice.
Blend everything finely with a hand blender.
Season pumpkin puree with salt and pepper.
Divide the cream into 4 bowls. Also divide the mushroom mixture into the same 4 bowls and garnish with the remaining ingredients.

Oriental Millet Salad

9/12/2017

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Whether as a side dish for bbq or just for fun. We think that millet salad is always good. Wait... we find that millet can always be made. As porridge or as salad. Today we have an oriental variant for you. Vegan, gluten-free and full of minerals! There one can already tangen.

Ingredients:
100 g millet
½ red bell pepper
½ cucumber
1 spring onion
1 tbsp each chopped mint & coriander
1 sweet potato
½ TL Turmeric
1 tbsp sunflower oil
¼ Pomegranate, loosen seeds
1 tbsp almond slivers and/or pine nuts
1/2 teaspoon black sesame seeds
1-2 tsp black cumin oil from Schneekoppe
2 tbsp cider vinegar from Schneekoppe
½ Lime

Preparation:

Wash the millet and bring to the boil with one and a half times the amount of water.
Let the millet simmer for about 5 minutes and then cover and swell at low temperature for 10-15 minutes. Remove from the hot plate and allow to cool.
Clean the sweet potatoes, dice them and put them in a bowl, then mix them with salt, pepper, turmeric and oil.
Place the marinated sweet potato cubes on a baking tray lined with baking paper and place in the oven at 180°C for 35 minutes.
In the meantime, clean the vegetables, halve the cucumber lengthwise and remove the soft inside.
Cut the spring onion into fine slices and cut the pepper and cucumber into very small cubes.
Carefully mix the vegetables with the cooled millet, herbs, black cumin oil, vinegar and lime juice.
Place the mixture in a salad bowl and garnish with the finished sweet potatoes, pomegranate seeds and nuts, kernels and seeds.

Quinoa-Rice Bowl

8/12/2017

Quinoa, our protein superfood bomb. The trend continues and we love it, because the Andean grain is also low carb. & genuinely satiating.

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Ingredients (for 2 pers.)
1 cup quinoa, cooked
1 cup natural rice / brown rice pre-cooked
1 kg sugar peas (approx. 125 g)
1 small can giant beans
1/2 avocado
4 sprigs parsley
1 tomato
2 tbsp salad goat cheese
6 slices cucumber
1/2 lemon, juice thereof
2 tbsp olive oil
1 tbsp cider vinegar
salt & pepper
Rapeseed oil for frying

Preparation

Put the pre-cooked quinoa & natural rice in a pan with approx. 4 tablespoons of water and heat for 2 minutes until the water has evaporated.
Wash the pack of sugar peas in a sieve under lukewarm water and drain. Add 1 tsp rapeseed oil to the pan and fry the mangetout for about 5 minutes.
Wash and chop the parsley.
Wash the tomato and cut into small cubes.
Take giant beans out of the tin & wash in a sieve under lukewarm water.
Peel the avocado, remove the core and cut into slices.
Put quinoa and natural rice, parsley, sugar snap peas, pieces of tomato, goat cheese, giant beans, cucumber slices and avocado slices in a bowl.
Squeeze the lemon and mix the juice with 1 tablespoon cider vinegar, 2 tablespoons olive oil and salt & pepper to a dressing and pour over the salad.
Bon Epi-tit <3

Chocolate Bowl aka. Sweet Hummus

8/10/2017

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We love hummus and that one love gave us an idea.
How about Sweet Hummus and there we had already conjured up a Chocolate Bowl.

Ingredients (for 1-2):
6 dates (soaked overnight in 100 ml water)
1 banana
1 small tin of chickpeas
5 tbsp soya ford
2 tbsp cocoa powder

Topping:
1 rib coconut cream dark chocolate from Rapunzel
2 tbsp soy rice milk
1-2 tsp Tahin
1 tbsp coconut chips
1 tbsp popped amaranth
1 tbsp superfood mix (goji berries, pumpkin seeds, cocoa nibs, hemp seeds)
blueberries

Preparation

Pour the ingredients into the mixer and puree finely.
Pour the chocolate cream into one or two breakfast bowls.
Place chocolate pieces together with rice milk in a small pot and heat until the chocolate has melted and a consistency similar to a chocolate sauce has formed.
Garnish Chocolate Bowl with toppings and chocolate sauce as desired.

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Carrot Cake Hirse Bowl

7/16/2017

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Lately we've been thinking a lot about our first favorite epi recipe. It was a raw carrot cake and so incredibly tasty. Inspired by this, today we have a Carrot Cake Millet Bowl with lots of delicious and above all wonderfully healthy ingredients.

Ingredients:
80 g millet
120 ml water
100 ml coconut milk
100 ml carrot juice
1/2 teaspoon cinnamon
4 walnut halves
4 dates
1 Msp lemon zest
1 pinch salt

Topping:
6 Physalis
1 tsp cocoa nibs
1 tsp coconut chips
1-2 tsp peanut butter

Preparation:

Wash the millet, cut the dates into thin slices.
Place in a saucepan with water and bring to the boil. Simmer for 5 minutes.
Add coconut milk, cinnamon, lemon zest and salt. Bring to the boil again and simmer at low temperature for another 10 minutes.
Chop the walnuts coarsely and add them to the cooked millet together with the KArotten juice.
Stir well and leave to swell for another 5 minutes with the plate switched off.
Pour into a breakfast bowl and top to taste.

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