Welcome to Cansu's cook book.

Tag Archives: high protein

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Ingredients:

  • 1 glass of red lentil (boiled)
  • 1 small size onion
  • 2 table spoons of coconut oil
  • 200 grams whole stewed tomatoes (1/2 small can)

Indian curry base:

All ingredients should be sliced into very small pieces

  • 30 grams of fresh ginger (size of your thumb)
  • 2-3 large cloves of garlic
  • 2-3 fresh chili peppers (to taste, split in half)

Optional fresh tumeric (Important note: when slicing fresh tumeric, it leaves a yellow stain)

Spices:

  • 1 teaspoon cumin seeds
  • 1/2 teaspoon black mustard seeds
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon cardamom
  • 1/2 teaspoon cinnamon
  • 1 teaspoon coriander seed powder
  • 1/2 teaspoons salt
  • 1/2 teaspoons black pepper
  • Optional lemon juice

Serving tips

  • Fresh persil
  • Yoghurt
  • Rice

Method:

  1. Boil the redlentils for 15-20 mins (al dante) on the side.
  2. Chop the onion, garlic, chillies, ginger on the side. Mix garlic, ginger and chillies and turn them into a mix (paste if possible).
  3. Put the pan on the high heat add 2 spoons of  coconut oil in the pan, add cumin seeds and mustard seeds stir them for 30 seconds, add the garlic ginger mix keep stirring. After a minute add the onions and a table spoon of coconut oil (if needed). Once the onion starts to cook add rest of the spices and mix them well.
  4. Add the tomato into the mix stir well, add the cooked lentils into the mix and let them cook all together in low heat.

Serving tips; with lemon juice, rice and some yoghurt to balance the chilli.

Enjoy!
Health benefits: Red lentils are high in protein, high in fiber, help digestion

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Ingredients

  • 1 ripe medium banana, less than ½ cup)mashed
  •  ⅔ cup Almond Milk
  • 1 teaspoon vanilla
  •  ¾ cup (90g) flour
  • 1 teaspoon baking powder (make sure it’s fresh)
  • ½ teaspoon cinnamon
  • ⅛ teaspoon salt
  • ¼ cup (25g) blueberries (fresh or frozen), plus more for topping (fresh better)
  • Maple syrup, honey or pekmez as a topping
  • Few teaspoons coconut oil, for the pan for cooking

Toppings

  • Blueberries or other type of berries
  • Almond or peanut butter

Method

  1. Mash the banana with a fork, add the almond milk.
  2. On the side mix all dry ingredients; vanilla, flour, salt, baking powder and cinnamon
  3. Add the dry ingredients to banana mix and slowly and keep stirring until it is mixed. The mix will not be so liquidy
  4. Add the blue berries into the mix
  5. Put one table spoon of coconut oil on a pan and when its melted ad a scope of the mix. On medium heat roughly after 2 minutes of baking each sides. When the pancake is cooked it will have a nice colouring but the texture will be gooey. 

Enjoy!

Note: Instead of flour, you can also use Oat meal, for the ratio please check online (soon to be added into the blog) or add the oat meal to the rest of the mixture slowly until it is not too liquidy.

Health benefits: 

Blueberries: Antioxidant-rich fruit enhances brain health and keeps your heart strong. Antioxidants not only prevent cell damage, but also protect against several types of chronic disease, including cancer, heart disease and diabetes. Many studies suggesting that eating blueberries could improve memory and cognition. Blueberries are a nutrient-dense food, meaning that there aren’t a lot of calories in blueberries, but they pack in a good amount of vitamins and minerals. The blueberries nutrition profile is especially high in fiber, vitamin K, manganese and vitamin C.

Find cinnamon’s health benefits on Creamy Porridge 

 


greenpea leek soup

Ingredients:

  • 500 gr green pea (fresh or frozen)
  • 2 big leek
  • 6 glass of boiled water (you can also use stock)
  • 2 garlic cloves
  • Olive oil
  • Butter
  • Mint (fresh or dried)
  • Salt, pepper

Method:

  1. Chop leeks on the side and boil water.
  2. Heat the pan with some butter, add mashed garlic.
  3. Add the leeks into the mix, stir for couple of minutes.
  4. Add the peas and water and let it boil until peas are soft.
  5. Once the peas are soft, add the mint and use the food proessor to mix everting.
  6. Add salt and papper boil the mix for another 2 minutes.

Serving tips; add some Mozarella in the bowls to make the soup more creamy and tasty(Credits: Alexandra)

Enjoy!

Environmental facts/benefits: With the help of bacteria in the soil, peas and other pulse crops are able to take nitrogen gas from the air and convert it into more complex and usable forms. This process increases nitrogen available in the soil without the need for added fertilizer. Peas have a relatively shallow root system which can help prevent erosion of the soil, and once the peas have been picked, the plant remainders tend to break down relatively easily for soil replenishment.

Health benefits: Leeks are anti-bacterial, anti-viral and anti-fungal activities, and reducing cholesterol by impeding harmful enzymes in liver cells. They consist 52% daily requirement of vitamin K, and a more than 29% daily requirement of vitamin A. Leeks may help prevent breast, esophageal, colon, and lung cancer. Greenpeas are also a good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. Contains vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.

Note: Peas also contain omega-3 however plant base Omega-3 is NOTinterchangable with marine animal (fish) base Omega-3.


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Ingredients

  • 1/2 cup oat
  • 1 cup water
  • 4 table spoons coconut or almond milk
  • 1 banana
  • 1 table spoon coconut oil
  • Cinnamon

Toppings

  • Blueberries or other type of berries
  • Cocoa nibs, crushed nuts, seeds (chia, linseed),
  • Almond or peanut butter

Method

  1. Put oats, sliced banana, water and milk on a sauce pan, mix together and let them cook for 10 minutes until the liquid is gone.
  2. Once the mix is ready, add coconut oil and some cinnamon  (optional).
  3. For the toppings add fresh blueberries, cocoa nibs and seeds (or the almond/peanut butter if you like).

Enjoy!

Health benefits: Contains protein, zinc, iron, magnesium, antioxidants, vitamin B, vitamin E and phytochemicals. These essential nutrients can help boost your immune system and fight infection. High fiber content in porridge may improve digestion. Not only do high-fiber foods, such as porridge, help with digestion, they also may help you lose weight. Fiber-rich foods are generally low in calories but high in volume. This helps you stay full longer and may help reduce the amount of food you consume throughout the day. Eating porridge as a breakfast food also starts your metabolism and improves energy levels.
Cinnamon: Antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting.. High in Vitamin K, calcium, iron, magnesium.
Vitamin K is an important nutrient that plays a role in everything from bone metabolism to blood clotting deficiency is very serious and can result in easy bruising, bleeding, tooth decay and weakened bones.


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Ingredients

  • 3 cups / 300g rolled oats (gluten-free if necessary)
  • 1 cup / 200g buckwheat
  • 1 ½ cups / 65g coconut flakes
  • 1 cup /125g hazelnuts (or walnuts)
  • ¼ cup / 30g chia seeds
  • ½ tsp. fine grain sea salt
  • 1/3 cup honey or maple syrup
  • 1/2 cup coconut oil
  • 1 tsp. vanilla extract
  • ½ cup cocoa powder (fair-trade if possible)

Method

  1. Preheat oven to 350°F / 175°C.
  2. In a large bowl combine oats, buckwheat, coconut flakes, chia seeds and coconut sugar. Roughly chop nuts and add them to the mix.
  3. In a small saucepan over low-medium heat, melt coconut oil. Add honey or maple syrup, vanilla, salt and cocoa powder. Whisk to combine until smooth.
  4. Pour liquid ingredients over dry and fold coat.
  5. Spread mixture out in an even layer on a lined baking sheet and press firmly with the back of a spatula to ensure that the mixture is compact. Bake for 12-15 minutes. Remove from oven, flip granola in large chunks, and place back in oven to bake for another 8 minutes, stirring every 2-3 minutes until toasted and fragrant. The dark colour of the granola makes it hard to tell if it is cooked or not, so go by smell. Another good way to test it is by tasting a hazelnut, which takes the longest to cook – it should taste nutty and pleasantly roasted.

Enjoy!

Original receipe taken from: http://www.mynewroots.org/site/2014/03/chunky-chocolate-buckwheat-granola/


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Ingredients

  • 1.5 cup oat
  • 1/4 cup linseed
  • 1 table spoon chia seed
  • 2 table spoon honey
  • 3 table spoons peanut butter (not sweet)
  • Cacao powder
  • Optional: Cocoa nibs
  • Optional: Almond, cajun or coconut milk
  • Optional: Protein powder – You can add some but powder is sweet add less honey

Method

  1. Mix everything in a bowl then put them into a mixer. If you dont have a dry food processor, add 3 tablespoons of almond or cajun milk to the mix in a normal mixer.
  2. Once the mix is ready, you can add some cocoa nibs
  3. When rolling the balls cover them with a bit of cacao powder. This way your hands won’t get sticky.
  4. Make small balls and put them in the fridge for an hour or longer.

Enjoy!


lentil.PNGIngredients:

  • 1 glass of green lentil
  • 1/2 glass of (little) noodle
  • 6 glass of boiled water (if you have stock 2 of 6 glasses can be stock)
  • 1 medium size onion
  • Olive oil
  • 2 tbsp tomato or 1 tbsp paprika paste (italian or Turkish salca)

Sauce:

  • Olive oil
  • Dried mint
  • 2 cloves garlic
  • chili flakes
  • Salt, papper

Method:

  1. Boil the green lentils for 15-20 mins (al dante) on the side.
  2. Chop the onion, heat the pan with some olive oil, add onions and cook together.
  3. Add 2 spoons of tomato or paprica paste and mix with onions.
  4. Add lentils, boiled water, noodles and cook together for another 15 minutes.
  5. In a sauce pan, add olive oil, dried mint, chili flakes and garlic and cook them for a few minutes (Attention: the mix can be burnt quite easily so keep stirring in a low fire while preparing).
  6. Once the soup is ready, add the sauce mix into it with some salt and papper.

Serving tips; with lemon juice

Enjoy!

Environmental facts/benefits: Fertile is not needed when growing lentils in contrast lentil plant makes soils more fertile, reducing the need for fertilizer. The most water-efficient source of protein-rich foods. It takes 43 times less water to grow a pound of lentil, compared to a beef.
Health benefits: High protein, high fiber, helps digestion, good source of folic acid (helps in the formation of red blood cells, is good for pregnant women).

Photo credit: https://yemek.com/tarif/eristeli-yesil-mercimek-corbasi/