Corona year was a great excuse to reduce physical activity and increase activity in the field of challah baking, Amsterdam cookies and more • Now is the time to "pay" for everything
Chickpea stew with pumpkin and chard
Photo:
Hagai Lefler
Someone needs to say this and say it out loud and clear: the combination of the Corona period, the corrupting and horribly corrupt Instagram recipes made us in the Corona year less active, more active in the kitchen and much less healthy (and not just because of COVID-19)
You must have noticed that social networks have been washed away in the corona year and especially in closures, crazy challah recipes, cream-filled cookies, and lots of spoiled sweets that have nothing to do with health but will make us get up off the couch, take a break on the Netflix remote and run to the kitchen to bake.
(I may have exaggerated with the word run, but it seems to me that you understand what I mean).
Precisely at a time when we were very little physically active, we were even raging in the kitchen and ticking unconsciously.
I guess you remember the commander from the internship: "Every Saturday has a Saturday night" so here comes the opportunity to re-balance with healthy, delicious recipes that can be of great benefit to the training routine that we slowly re-adapt and hey and even those who take great photos for Instagram (because between us, too It's important today no?)
If in the past year we focused on sugar, chocolate and white flour (not to blame, we needed comfort) this year we will become a diskette and focus on a variety of legumes, grains, fruits and fresh vegetables that thanks to their high fiber, protein, carbohydrate and antioxidant content. : A feeling of satiety over time (who is hungry for a plate of chickpeas?), A feeling of energy and vitality and the ability to recover quickly from workout to workout.
As a fitness trainer, marathon runner, athlete and sports nutrition graduate, I have one tip for you: Take with both hands the wonderful spring that reads again from your window and back to routine and prepare healthy dishes rich in legumes, vegetables and a variety of whole grains.
Here are two pampering, delicious and easy-to-prepare recipes that on the one hand are delicious, appetizing and photographed amazingly for Instagram and on the other hand healthy and balanced.
Chickpea stew with pumpkin and chard
Ingredients for five servings, 310 calories per serving
1 cup chickpeas
1/2 teaspoon baking soda
2 tablespoons olive oil
1 teaspoon turmeric
1 teaspoon sweet paprika
½ a teaspoon of cinnamon
2-3 carnation
1 teaspoon cumin seeds
1 sliced onion
2 cloves sliced garlic
2 tablespoons pickled lemon
½ a teaspoon of salt
1 pumpkin cut into cubes
5-4 cut nougat leaves without the white part
½ A glass of frozen green bean
½ A bunch of chopped coriander
A little lemon juice
Instructions
The night before soak the chickpeas in water until covered for at least 8 hours
After soaking, strain the chickpeas from the liquids and transfer to a deep pot
Add water until covered (about 2 cups) and add baking soda
Bring to a boil over high heat, lower and cook over low heat without a lid for about 30 minutes exactly.
Prepare the rest of the stew
In another pot, heat oil and add the dry spices: cumin seeds, paprika, turmeric, cinnamon, cloves, salt and sugar.
Fry the spices on low heat for a few seconds only to open into the oil
Add the chopped onion and continue to fry the onion until it becomes translucent
Add the pumpkin cubes and fry until the pumpkin is slightly charred
Add the pumpkin with the onion and spices to the pot with the chickpeas. Add the chard leaves, green beans, coriander and pickled lemon. Mix well.
And cook with a covered pot for another half hour
The stew is ready when the pumpkin and chickpeas have completely softened
Serve with a little lemon juice on top and a saucer of steaming rice
* If you want to use boiled or frozen chickpeas just add the liquid chickpeas to the pot with the roasted pumpkin and after a short frying add a glass of water, the chard, coriander and pickled lemon and continue to cook with a covered pot for half an hour
Quinoa patties in a white sauce of cauliflower cream and Jerusalem artichoke
Ingredients
For patties
1.5 cups white quinoa
4 tablespoons buckwheat flour
1/2 sliced onion
1 bunch chopped thyme leaves
4 tablespoons whole raw tahini
1 clove crushed garlic
1 tablespoon olive oil
Salt and pepper
For the sauce
1 large cauliflower
2/1 Sliced onion
1 unit Jerusalem artichoke, size 10 cm, grated on a grater
1-1 / 2 cup unsweetened almond milk
1 tablespoon olive oil
1 pinch of nutmeg
Salt and pepper
1 handful of thyme leaves
For serving
Juice from half a lemon
3 tablespoons coconut liquid 6% fat
1 tablespoon olive oil
Salt and pepper
Thyme leaves
Instructions
Pour the quinoa into a large pot with water until covered and cook over medium heat for about half an hour until the quinoa softens and curls come out.
In a large pot, cook the cauliflower in water for about half an hour until the cauliflower softens
Prepare the patties
Preheat oven to medium heat 180 degrees
In a deep bowl, transfer the cooked quinoa together with the tahini, flour, one clove of crushed garlic, a small handful of thyme
Chop, salt / pepper and mix well until a uniform and sticky mass is obtained
Using wet hands, form patties the size of a ping pong ball
Arrange the patties on a baking sheet and bake for about 15-10 minutes until browned.
Prepare the sauce
In a large pot, one that can hold the sauce with the patties, fry half a chopped onion along with a pinch of nutmeg, salt, a little
Thyme for about a minute or two until a pleasant smell of nutmeg and thyme is created in the air.
Add 7 cloves of crushed garlic and grated Jerusalem artichoke root and fry until browned over low heat.
Be careful not to burn the garlic.
Separate the cauliflower flowers and leave 5-4 small and beautiful cauliflower flowers to serve
In a food processor, grind the cooked cauliflower with half to a cup of almond milk until creamy.
If the texture is too thick, add more almond milk until you get the desired texture
Add to the pot, stir and bring to a gentle boil
Remove from the heat and place the patties in the sauce
Do not mix, just let them rest and soak up the sauce
Before serving, squeeze lemon juice from the top, sprinkle with 3 tablespoons of coconut cream, olive oil, place a little thyme and pepper leaves
Gross black and a few cauliflower flowers left
