Marlena Izdebska - Best of Bowls

MY FAVORITE INGREDIENTS INGREDIENTS MY HEALTHY FAVOURITES Walnuts Walnuts are little miracles. They contain vitamin E and melatonin, so that they act as protective substances to counteract antioxidants and prevent diseases. In addition, they are a real brain food – they improve the function and increase your own learning ability and concentration. On top, walnuts have a positive effect on food cravings – we have fewer cravings for chocolate, chips and more. Spelt flour Spelt has a high silica content, which has a positive effect on the growth and cleansing of the skin, hair and nails. In addition, spelt in any form promotes its own concentration and boosts your metabolism due to the vitamin B it contains. Spelt contains much more protein than wheat, which is beneficial for muscle maintenance and building. Oats Oats are responsible for healthy hair, skin and firm nails. The B6 it contains has the advantage of helping against restless sleep. That's why I like to eat some oatmeal in my bowl in the morning. Another plus, especially for me personally, is that there is a lot of iron and zinc in oats. With a meatfree diet, it is a great advantage to absorb your vitamins this way. Sunflower seeds Sunflower seeds are an integral part of my bowls, a small portion is enough to cover the omega-6 acid balance. They taste incredibly good and, thanks to their nutty note, are a creative topping in every dish. Chia seeds Chia seeds are rich in fiber, vitamins and minerals such as vitamin E and calcium. In addition, there is the antioxidant selenium, which prevents cell damage. I have already been able to determine this personally. Chia seeds are good for my skin. Also, meals containing the Super food develop a fast feeling of satiety, which can indirectly help you lose weight.

BASICS FOR THE FULL TASTE EXPERIENCE

BREAKFAST

Mango

Rice pudding

Coconut milk rice flakes

Creamy cinnamon porridge

Vanilla porridge

Summerfeeling-chia-bowl

Papaya boat

Poppyseed tonka porridge

Pancakes

Lemon rice pudding

Vanilla polenta

Vegan coconut kaiserschmarrn

Chocolate quinoa porridge

Breakfast potatoes

Green smoothie bowl

Quinoa-porridge

Red lentils spread

LUNCH

Polish barszcz

Red lentil dal

Pepper and tofu soup

Broccoli garlic soup

Carrot-ginger soup

Green pea soup

Potato thai curry

Vegan cauliflower and mushroom stew

Vegan pho

Pumpkin and pear soup

Vegan bigos made from white cabbage

Vegan mac and cheese

Teriyaki eggplant

Tofu pineapple curry

Buddha bowl

Chili sin carne

Fried vegetables

Pasta with avocado sauce

Biryani-rice

Kale pesto

DINNER

Penne all’arrabbiata

Teriyaki cauliflower

BBQ tofu from the oven

Potato wedges

Summerfeeling tabouleh

Millet risotto

Horseradish risotto

Oriental noodle salad

"Easy peasy!" green pea paste

Potato and chickpea salad

Truffle risotto

Bulgur salad

Beetroot rocket salad

Asian style pasta salad

Fried rice

Taco-salad

Vegan hawaiian salad

Salsa-cucumber mix

Potato salad

Tomato-burrata salad

Beetroot salad

SWEETS

Vegan oat cookies

Salty caramel almonds

Muesli balls

Chocolate protein balls

Orange-apricot granola bars

discription of the measurements:

g – grams

ml – milliliters

ms – medium sized

cm – centimeters

tsp – teaspoon

tbsp – tablespoon

cup – aprox. 150 ml

pinch – small amount

l – litres

glass – aprox. 25 ml

some – as pleased

can – normal sized

INGREDIENTS

MY HEALTHY FAVOURITES

Walnuts

Walnuts are little miracles. They contain vitamin E and melatonin, so that they act as protective substances to counteract antioxidants and prevent diseases. In addition, they are a real brain food – they improve the function and increase your own learning ability and concentration. On top, walnuts have a positive effect on food cravings – we have fewer cravings for chocolate, chips and more.

Spelt flour

Spelt has a high silica content, which has a positive effect on the growth and cleansing of the skin, hair and nails. In addition, spelt in any form promotes its own concentration and boosts your metabolism due to the vitamin B it contains. Spelt contains much more protein than wheat, which is beneficial for muscle maintenance and building.

Oats

Oats are responsible for healthy hair, skin and firm nails. The B6 it contains has the advantage of helping against restless sleep. That's why I like to eat some oatmeal in my bowl in the morning. Another plus, especially for me personally, is that there is a lot of iron and zinc in oats. With a meatfree diet, it is a great advantage to absorb your vitamins this way.

Sunflower seeds

Sunflower seeds are an integral part of my bowls, a small portion is enough to cover the omega-6 acid balance. They taste incredibly good and, thanks to their nutty note, are a creative topping in every dish.

Chia seeds

Chia seeds are rich in fiber, vitamins and minerals such as vitamin E and calcium. In addition, there is the antioxidant selenium, which prevents cell damage. I have already been able to determine this personally. Chia seeds are good for my skin. Also, meals containing the Super food develop a fast feeling of satiety, which can indirectly help you lose weight.

Basics for the full taste experience

GARLIC- The aroma of garlic is one of the most intense smells and flavors. A freshly shredded tuber creates a sharp, aromatic, penetrating fragrance in the kitchen. Whether raw, granulated, dried, pickled or baked: garlic is a great flavor and carrier in every variation. The spice is known as a natural antioxidant antibiotic, which destroys bacteria and also has a positive effect on the entire immune system. Studies have shown that garlic can help prevent colds, heart disease and reduce growing cancer cells.

GINGER- Ginger is super refreshing due to the essential oils and fragrances it contains. The miracle bulb is perfect as a tea, refreshing water and topping for sushi. In addition, you can use the all-rounder in curries, Asian dishes and smoothies. You can prepare ginger as a pesto or as a sauce – it tastes both raw and dried, pickled or candied. The crop provides plenty of vitamins and minerals and has a very positive effect on our metabolism and the immune system. It also helps against nausea and colds.