February 3, 2022
Spermidine-rich Stew
Spermidine-rich Stew
INGREDIENTS
- 100 g of broccoli
- 100 g mushrooms
- 300 g of canned beans (soybeans, small white beans, quail beans)
- 100 g peas (tin or frozen)
- 150 g of potatoes
- 1 bar of celery
- 2 big carrots
- 50 g coarse spelt flour
- ½ onion
- 1 clove of garlic
- 1 bay leaf
- Salt + pepper + spices + lemon zest + a dash of vinegar
- 2 tbsp oil
- 1 small piece of butter (1 tbsp), 1 tbsp flour (roux)
METHOD
- Peel the carrots and potatoes and cut into pieces about ½ cm thick. Wash the broccoli and cut it into mouth-friendly pieces. Clean the mushrooms and cut into mouth-friendly pieces. Finely chop the onion and celery. Wash the soybeans, quail beans, canned small white beans from the tin in the strainer. Chop the garlic.
- Sauté onions in a large pot of oil together with celery and mushrooms. Add garlic and fry for a short time. Deglaze with 1 liter of broth. Add potatoes, broccoli, carrots, peas, beans and coarse spelt flour. Season with 1 bay leaf, salt, pepper and spices (for example some marjoram, parsley, rosemary, thyme, lovage and simmer for 20 minutes.) Season with a dash of vinegar and lemon peel.
- For the roux, melt 1 tbsp butter in a saucepan, add 1 tbsp flour and stir until lightly brown. Then (while stirring!) douse with broth so that no lumps arise. If this happens, pass through a sieve before adding to the stew. Bring the stew to a boil again with good stirring.
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates
Ingredients 100g smoked salmon ½ large avocado, sliced 2 boiled eggs (soft or hard, halved) 1 cup baby spinach or mixed leafy greens ½ cup cucumber, sliced ¼ cup asparagus (lightly steamed or raw shaved) 1 tbsp olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (optional) Salt & black pepper to taste Fresh dill or parsley (optional) Method Step one - Boil the eggs Bring water to a boil, add eggs and cook: 6–7 min for soft-boiled / 9–10 min for hard-boiled. Cool, peel, and halve Step two - Prepare greens Wash and dry spinach/greens, place in bowl. Step Three - Prep veggies Slice avocado and cucumber. Lightly steam asparagus if desired. Step four - Assemble bowl Arrange smoked salmon, eggs, avocado, cucumber, and asparagus over greens. Step five - Dress it Drizzle olive oil and lemon juice, season with salt and pepper. Step six - Finish & serve Add herbs and pumpkin seeds, then serve. Nutritional Information & Cooking Times Prep time: 10 minutes Cook time: 7–9 minutes (for boiling eggs + optional asparagus) Total time: ~15–18 minutes 620 kcal | 48g Fat | 37g Protein | 11g Carbohydrates
Ingredients 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |