Chef Gabi shares some simple recipes that are nutritious and tasty.
Broccoli soup (serves 2)
Ingredients
60g broccoli
300ml vegetable stock or water
Salt, pepper, nutmeg
1 slice fresh garlic (less than a clove)
Optional: 4 cherry tomatoes, 20g smoked tofu
Method
1. Steam the broccoli for 3-5 minutes.
2. Blend with water or vegetable stock and garlic. Season with salt, pepper and nutmeg.
3. Garnish with tomatoes and smoked tofu. Alternative garnish: chopped pumpkin seeds and chives.
Chef Gabi's tip: This smooth-textured, low-calorie soup has a delicious fresh taste, and makes a chlorophyll- and vitamin-packed appetiser, lunch or dinner.
Steamed tofu and butternut squash - with spinach pistachio pesto, fennel radish slivers, green tea wakame broth (serves 4)
Ingredients
200g silken tofu
400g butternut squash
25g spinach leaves
5ml grape seed oil
1g garlic
15g pistachio
80g fennel
80g white radish
1g macha powder
250ml vegetable stock
2g dried wakame
1ml agave syrup
Salt and pepper to taste
Method
1. Peel the pumpkin and slice. Season with salt and pepper. Steam until tender.
2. Slice the tofu in the same shape as the pumpkin. Put together with the pumpkin piece and reheat in steam shortly before serving.
3. Spinach pesto: Chop spinach, toss in hot grape seed oil, season with salt, pepper and mashed garlic. Add crushed pistachios. Place pesto on top of tofu slice when serving.
4. Thinly slice radish and fennel lengthwise. Sauté à la minute and season with salt and pepper.
5. Simmer wakame, vegetable broth and green tea powder for five minutes. Season with salt and a hint of agave syrup. Set aside.
6. Garnish: Pour the broth in deep bowls. Place pumpkin brick in the middle, arrange vegetables and garnish with pistachio.
Layered morning muesli (serves 2)
Ingredients
10g buckwheat
5g puffed amaranth
10g oat flakes
10g almonds
50g mango
50g papaya
30g pomegranate seeds
50g strawberries
10g passion fruit pulp
200ml low-fat yoghurt
5g acacia honey
Method
1. Toast the buckwheat, oat flakes and sunflower seeds in a non-stick pan without any fat.
2. Toast the almonds the same way and crush them roughly. Mix the seeds and nuts with puffed amaranth.
3. Peel the papaya and mango. Dice the strawberries, mango and papaya and keep separate.
4. Spoon the prepared ingredients in layers into the glasses. Seeds and nut mix, top with yoghurt and one type of fruit. Repeat the layers with alternating fruits.
5. Serve topped with a drizzle of honey.
Chef Gabi's tip: This morning treat is packed with nutrients supporting beautiful skin, shiny hair, strong nails and bones. At the same time, it provides lots of energy for a fresh start.
Aromatic milk-poached parsnips (serves 4)
With green vegetables pio pin mushrooms, avocado, pea mousse, vanilla, star anise and orange salt
Ingredients
20g shimeji mushrooms
300g parsnips
200ml milk
1g star anise
1g vanilla bean
40g avocado
40g green peas
20g kale
80g green asparagus
20g baby pâtisson
40g pearl onions
150ml orange juice
40g butter
15ml olive oil
5ml agave syrup
Orange salt for garnish
Salt and pepper to taste
Method
1. Steam the green peas and blend hot with avocado to purée. Season with salt. Keep in piping bag to reheat easily for plating.
2. Peel the parsnips, cut in wedges and simmer in half water, half milk with star anise and a pinch of salt. Ideally leave them in the spiced milk overnight to infuse.
3. Caramelise onions with olive oil and agave syrup.
4. Melt butter with vanilla and star anise, gradually stir in some orange juice. Season with salt.
5. Steam kale, sauté the mushrooms and vegetables.
6. Garnish: Arrange parsnips and vegetables on plate. Place dollops of avocado green pea mousse in between. Garnish with kale and mushrooms. Drizzle with the vanilla star anise butter mix and orange salt.
Fennel with tomato and olives (serves 2)
Ingredients
200g fennel bulbs, divided into leaves
2 tomatoes, chopped
1 small onion, diced
1 garlic clove
50ml vegetable stock
Salt and pepper to taste
3ml olive oil
6 black olives, stones removed
3g pine nuts, toasted
Method
1. Steam fennel for around 5 minutes.
2. Braise onion and garlic in olive oil. Add tomatoes and simmer for about 5 minutes.
3. Chop olives and add together with pine nuts to tomato ragout. Season with salt and pepper.
4. Place fennel leaves on plates and fill with tomato ragout.
Chef Gabi's tip: This light vegetable dish can be served as a vegetarian main or as a side dish with fish or chicken.
• Find more of chef Gabi's recipes and well-being tips on her blog at www.talisenutrition.com
