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Veggie Omelet

Wenn there are just a few pieces of vegetables left, I don´t want to spend too much time in the kitchen or not want to eat bread at noon, I love to make a veggie omelet. Tasty and healthy!

1 portion

Ingredients:
2 large eggs
80 g carrots
1 spring onion
50 g yellow bell pepper
50 g green bell pepper
1 tiny garlic clove
1 tsp provencal herbs
Salt and pepper
Butter or olive oil
100 g cucumber

Preparation:
Slice carrots and spring onion fine, cut bell peppers into small cubes and chop the garlic.
Put butter or oil in a skillet and fry softly until almost done. Now put the bell peppers and garlic in the pan and bake for another 2 minutes.
Mix the eggs with the herbs and season to taste. Put the mixture in with the vegetables and bake on middle heat till the omelet is done.
Cut the cucumber, put on a plate with the omelet.

Serve:
You can eat this dish as is, or with a large salad, bread, rice or baked patatoes.

Costs: € 1,50 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 388/1625
Protein (gr): 16
Fat (gr): 27
Carbohydrates (gr): 14
sugar (gr): 11
Fibers (gr): 7

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Apple-blueberry muffins

Sometimes you just crave something sweet, these apple-blueberry muffins are easy and quickly made.

Ingredients for 12 muffins:
100 g plain white flour
200 g whole wheat flour
150 g cane sugar + some extra
½ teaspoon salt
2 teaspoons baking powder
80 ml vegetable oil
1 egg
80 ml milk
120 ml applesauce
100 g fresh blueberries
½ appel

Cooking:
Preheat the oven to 200°C (400 F). Line 12 muffin cups with paper liners. Whisk together the white flour, whole wheat flour, sugar, salt and baking powder in a bowl.
Whisk in the oil, egg, milk, applesauce until the mixture is moistened. Carefully stir in the apple and blueberries. Spoon the better in the muffins cups, filling them 2/3 full. Sprinkle with a little cane sugar for a nice crunchy topping.
Bake the muffins for 20 minutes in the preheated oven until they are risen and golden brown. A toothpick should come out clean.

Costs: ca. € 0,21 per muffin

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 218/917
Protein (gr): 3
Fat (gr): 8
Carbohydrates (gr): 33
sugar (gr): 16
Fibers (gr): 3

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Tiroler Gröstl

This is Tyrol! Need I say more?

4 portions

Ingredients:
1 kg boiled, sliced potatoes
500 g onions, thinly sliced
200 g cooked beef
100 g butter
1 – 2 tsp caraway seed
Salt, pepper, parsley
4 eggs
4 pickles

Preparation:
Heat 80 g butter in a large skillet and cook the onions until light brown. Put the potatoes in and fry until the potatoes have a nice brown crust. Put in the beef and caraway seeds and let simmer until the Gröstl are nice and warm. Season to taste with salt, pepper and parsley.
In the meantime fry the 4 eggs in a frying pan.
Spoon a portion Gröstl on a plate, put a fried egg and a pickle on and serve hot.

Serve with a salat of your choice.

Costs: ca. € 1,12 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 580/2430
Protein (gr): 21
Fat (gr): 32
Carbohydrates (gr): 50
sugar (gr): 7
Fibers (gr): 8

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Macaroni with a creamy broccoli-chicken breast sauce

We think this is a very festive recipe and allthough it takes about an hour to make it, you end up with something special with very normal ingredients. Pour a festive drink and you can serve this, not very expensive, recipe for a special occasion!

Serves 4

Ingredients:
2 large eggs
1 tbsp dried parsley
4 tbsp grated Parmesan cheese
300 g chicken breast
Salt, pepper
1 stalk of broccoli (ca. 500 g)
4 large tomatoes (ca. 400 g)
100 ml whipping cream
Dash lemonjuice
2 tbsp cornstarch
300 g macaroni
50 g butter
250 ml milk
3 cloves of garlic
1 chicken stock cube
1 tl oregano

Prepare (25 minutes):
Boil the eggs in 10 minutes.
Cut the chicken in 1 cm cubes en season with salt en pepper. Cut the broccoli into florets, peel the thick stem and cut the inside of the stem into small pieces. Cut the tomatoes in 4, remove the seeds and cut into pieces.
Fill the cream in a small bowl, whisk the lemon juice in the cream until thickened. Now you have a sour cream.
Add some water to your cornstarch until you have a thick slurry.
Cool the eggs in cold water, peel and scoop out the yellow. Cut the egg white in very small cubes and mash the yolks. Mix the parmasan cheese, parsley and eggwhite in a bowl.
Clean your counter.

Cook (25 minutes):
Cook de macaroni al dente. Cook water with some salt, put the broccolistem in first for 3 minutes, than put the florets in. Cook in ca. 5 minutes, then rinse the broccoli. Fry the chicken breast in butter until brown in ca. 3 minutes. Scoop the chicken breast out and stirr the milk in with the baking fat. Press the garlic in en put the cornstarch slurry in, stirr well until nice and thick.
Put the eggyolks, broccoli, tomato, chicken breast and oregano in the sauce. Season to taste with salt and pepper. Stirr in the cream just before serving.

Serve:
Put some macaroni on a plate, scoop some sauce over it and sprinkle the eggwhite/Parmesan/parsley-mix over it.

Costs: ca. € 1,75 per person

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 606/2537
Protein (gr): 35
Fat (gr): 31
Carbohydrates (gr): 42
sugar (gr): 9
Fibers (gr): 6

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Three-times-fried-beans

Asian kitchen is one of our favorites, therefore something chinese comes to our table regularly. This recipe takes a bit of your time, but tastes fantastic. Not only good with chinese food, but also with nasi.

4 portions

Ingredients:
1 chickenstock cube
150 ml water
500 g green beans
3 tbsp oil
25 g butter
6 garlic cloves, pressed
2 spring-onions, cut into small rings
2 tbspl soysauce
1 tsp sugar
1 tbsp dry sherry

Preparation:
Put the oven on 150°C.
Dissolve the stockcube in the water, in a big cooking pot on medium heat. Put the beans in and braise until almost all liquid has dissolved. Turn the beans while braising.
Put oil and butter in a casserole on high heat. Put in garlic and spring onions and fry for about ½ minute. Put in the means und stirr until they are fully covered in grease. Sprinkle soysauce, sherry and sugar on the beans and bake for 1 minute.
Put the casserole in the oven for 20 minutes. The beans will be getting a nice dark color and will develop a lovely intense taste.

Costs: ca. € 0,60 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 238/997
Protein (gr): 5
Fat (gr): 17
Carbohydrates (gr): 13
sugar (gr): 7
Fibers (gr): 4

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Porridge

Allthough, most of the time, we have breakfast with joghurt and fruit/muesli/nuts, now and then I like to start the day with something a bit more hearty. When it´s chilly outside there´s nothing better than a bowl of hot porridge.

4 portions

Ingredients:
500 ml milk
80 g oatmeal/rolled oats
1 appel
40 g raisins

Optional:
1 teaspoon honey
Cinnamon

Put the oats in a saucepan, pour in the milk and bring to the boil. Wash the raisins and give them in the pan. Let it simmer for about 8 minutes while continuously stirring. Put off the heat. Slice the appel in little pieces and stir in the porridge.

Serve in a little bowl, when you like you can drizzle a teaspoon of honey and a pinch of cinnamon on top.

Costs: ca. € 0,30 per person

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 216/907
Protein (gr): 6
Fat (gr): 5
Carbohydrates (gr): 33
sugar (gr): 21
Fibers (gr): 4

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What is the benefit of self-catering?

With all the possibilities for eating out, pre-cooked meals from the supermarket and food-delivery services, you may ask yourself what the benefit of self-catering is.
I don´t think I need to tell you about the financial aspects: it is only completely logical that you, when you need to pay part of the salary of the person cooking for you, pay more than when you do the cooking yourself.
Personally I see a lot of other benefits when I am doing the cooking myself:
1. You know exactly what´s in your food, so you can leave out the ingredients you don´t like or to which you are allergic!
2. Cutting the ingredients yourself can have a calming effect. When you see it as an exercise in being mindfull en you concentrate yourself completely on the cutting you are getting the benefits for free. You don´t really need to go to the “mindfull” course anymore 🙂
3. While cooking, your house is filled with lovely cookings smells, so you don´t need to use the chemical stuff to make sure your house has a wonderfull smell. And when the cooking scents aren´t to your liking, you open the windows afterwards and let in the fresh air. But to my opinion most cooking smells are delightfull!
4. Most restaurants are putting just a few dishes on the menu (that´s just normal, otherwise it running a restaurant isn´t economically feasible) and at home you can make dishes that aren´t to be found on any menu, like the kale casserole with peanut butter.
5. Maybe the most important benefit, at least according to myself, is that when you are cooking for yourself or for a group, the satisfaction you get from making something delicious with your own hands that everybody loved. I know that is not always the case, but most of the time it is and I just love it when my dining companion and myself have enjoyed dinner a lot.

Cooking does ask for some skills from the cook and not everybody posesses those, therefore I show you on this site, that there are enough recipes that are so easy to cook, that almost anyone can do it. Our family loves to eat and eat tasty, so don´t be afraid to try some of the recipes yourself.

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Spicy „Kung Po“ chicken

2 portions

Ingredients:
2 chickenbreasts
3 garlic cloves
3 spring onions
6 slices fresh ginger
5 dried chili´s
1 eggwhite
pale medium dry sherry (or cooking wine)
soysauce
vinegar
sesame oil
3 dl oil
50 g peanuts
sambal/chili paste
salt, pepper

Preparation:
Cut the chicken breast into cubes. Whisk the eggwhite with 1 tbsp sherry, salt and pepper. Put in the chicken and let marinate for 30 minutes. Chop the springonions, garlic and ginger very small. Make a sauce from 2 tbsp soysauce, ½ tsp sesame oil and 1 tbsp water.
Put the wok on the stove on high heat. Roast 50 g peanuts until they smell nice and aromatic. Take the peanuts out of the wok and set aside.

Put 3 dl oil in the wok. Sear the chickenbreast until golden brown. Take out of the wok with a skimmer and drain on kitchenpaper. Leave 2 tbsp of oil in the wok and pour the rest in a separate bowl or pan. Preserve for later usage.
Reheat the 2 tbsp of oil again. Stirfry the chili very short, then put in the garlic, ginger and springonions. Stirr for about 1 minute, then put in 2 full tsp of sambal and the soysauce mixture. Put in the chicken and stirr for about 1 – 2 minutes. Sprinkle the peanuts on and serve.

Great side dishes are rice and a (cucumber)salad.

Costs: ca. € 2,65 per portion

Nutritional value
(approximately, calculated with an online calculation chart)
Kcal/KJ: 434/1822
Protein (gr): 41
Fat (gr): 20
Carbohydrates (gr): 18
sugar (gr): 4
Fibers (gr): 6

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Chili Con Carne seasoning mix

Chili con carne, who doesn´t like it? To me, the main ingredient from this dish is the seasoning mix. That´s why I like to give you our recipe, it´s very spicy and hot!

Ingredients:
8 tbsp paprika, sweet
5 tbsp cumin
4 tbsp dried oregano
4 tbsp salt
3 tbsp cayenne pepper
2 tbsp black pepper
2 tbsp white pepper
2 tbsp cocoa, non sweet
1 tbsp all spice
1 tbsp ground cloves
1 tbsp cinnamon
1 tsp savory

Preparation:

Put all ingredients in a nice tin en shake for about 10 seconds. Ready!
I use 2 – 3 tbsp from this mix for a chili con carne for four.

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Red beet salad with potato, onion, appel, egg and pickles

My mum used to make a variation to this recipe and I loved it. Not so very long ago, we longed this refreshing and filling salad. It tasted still jummy and we could make a german/american friend, that loves red beets, very happy with it.

4 portions

Ingredients:
500 gr potatoes, cooked
500 gr red beets, cooked
3 pickles
3 hard boiled eggs
1 onion
2 appels
2 tbsp mayonnaise
3 tbsp yogurt
2 tl dijon mustard
black pepper, freshly ground
salt

Preparation:
Cut the potatoes, beets, pickles, eggs and apples in cubes en finely chop the onion.
Mix all ingredients in a bowl and season to taste with salt and fresh ground black pepper.
Put in the fridge and leave there for at least one hour to develop the taste.

Costs: ca. € 0,90 per portion

Nutritional value (approximately, calculated with an online calculation chart)
Kcal/KJ: 320/1340
Protein (gr): 11
Fat (gr): 11
Carbohydrates (gr): 41
sugar (gr): 19
Fibers (gr): 7