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 8 large eggs 1 cup liquid egg whites 1 cup high-protein ricotta ¼ cup crème fraîche ¼ cup grated parmesan ½ teaspoon salt ¼ teaspoon ground pepper 2 tablespoons extra-virgin olive oil 3 cups thinly sliced leeks, rinsed well and patted dry 1 pound asparagus, trimmed and cut into 1-inch pieces 200–300g firm tofu, crumbled 1 cup shelled edamame 2 tablespoons pesto ¼ cup fresh basil
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates