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Sweet Potato Buckwheat Bowl

Sweet Potato Buckwheat Bowl 0

Made with buckwheat, gluten-free and highly nutritious pseudo-cereals, this bowl is an ideal meal for a hearty meal that will provide you with all the energy you need to complete your tasks of the day, whether it's a day at the office or a hike. in the mountains!

Thanks to its high fiber content and being an excellent source of vegetable proteins, buckwheat helps to achieve a satiety effect and controls the level of sugar in your blood. 

Allied here with sweet potatoes which bring a sweet side, paired with broccoli and crunchy pumpkin seeds, it offers you here a meal filled with colors, flavors and nutrients!

 

 

Sweet Potato Buckwheat Bowl

 

Makes 4 servings
Preparation time 10 minutes 
Cooking time 30 minutes

 

  • 1/2 cup raw buckwheat kernels
  • 1 small head of cauliflower, finely chopped
  • 1 tbsp coconut oil
  • 2 tbsp sesame oil
  • 2 cups of filtered water
  • 1 green onion, finely chopped
  • 1 small sweet potato, cut into 2 cm cubes
  • 2 cm peeled and minced fresh ginger
  • 1 garlic clove, finely chopped
  • 1 large broccoli, cut into florets
  • 2 cups of vegetable broth
  • 2 tbsp gluten-free tamari sauce
  • 2 tbsp of organic pumpkin seeds from europe
  • 1/4 cup chopped fresh cilantro

Preparation

  1. Rinse the buckwheat until the Water runs clear.
  2. In a pot, combine buckwheat, cauliflower and water. Add coconut oil and bring to a boil over medium-high heat.
  3. Cover and continue cooking over low heat. cook until most of the water is absorbed, about 10 minutes. 
  4. Set aside and remove the lid after 5 minutes.
  5. While the buckwheat cooks, heat the sesame oil in a large pan. When the oil is simmering, add the scallions and cover, stirring, about 1 minute. Add the cubed sweet potatoes. Sauté until the sweet potatoes are tender, about 10 minutes.
  6. Add the ginger and garlic, stir and cook for about 3 minutes. Add the broccoli, broth and tamari then simmer for 5 minutes, until the broccoli is tender.
  7. To serve, divide the buckwheat / cauliflower mixture between 4 bowls and divide the broccoli / sweet potato mixture on top of the 4 bowls. Garnish with the pumpkin seeds and fresh cilantro.
  8. Keeps 2-3 days in the refrigerator. 

 

Bon appétit!

 

 

Caroline
President Hippocrate.Bio
Asian Tofu with Cashews on a Plate

Asian Tofu with Cashews on a Plate 0

A meal on a plate ... who could say better ?! A simple, healthy and quick meal perfect for busy evenings. Psssst! Do more to fill your lunch boxes!

 

Asian Tofu with Cashews on a Plate

Makes 4 servings
Preparation: 20 minutes
Cooking: 20 minutes

 

 

  • 1 block of 450g extra-firm organic tofu, liquid removed and well squeezed
  • 1 whole broccoli, florets and stems cut into bite-size pieces
  • 1 red pepper, roughly chopped
  • 1/4 red onion, roughly chopped
  • 1 / 4 cup of large organic raw cashews

For the sauce 

  • 1/4 cup tamari sauce
  • 1/2 tbsp gluten-free hoisin sauce
  • 1 tsp rice vinegar
  • 1,5 tbsp of pure maple syrup
  • 2 gousses d'ail hachées
  • 2 cm chopped ginger
  • 1 green onion, finely chopped
  • 2 tbsp of water
  • 1 teaspoon of cornstarch

 

Preparation

  1. Preheat the oven to 400F. In a small saucepan over medium heat, place all the sauce ingredients and simmer for about 5 minutes until thickened. Stir constantly. Remove from the heat and set aside.
  2. In a bowl, break the tofu into small pieces (about 2 cm) and cover with 2 tbsp of the sauce. Toss to coat.
  3. On a baking sheet lined with parchment paper, place the coated tofu, broccoli, peppers, onions and cashews. 
  4. Add ground black pepper to taste. Garnish with a drizzle of olive oil or sesame oil to taste.
  5. Bake and cook for about 15 minutes.
  6. Remove from the oven and stir, adding the rest of the sauce. Add green onions, sesame seeds to taste.
  7. Serve over rice or quinoa.

 

Bon appétit!

 

Caroline
President Hippocrate Bio
Pan-fried chickpeas, portobello and Swiss chard over cauliflower purée

Pan-fried chickpeas, portobello and Swiss chard over cauliflower purée 0

A quick and easy dish to make! Made with creamy and comforting mashed cauliflower, top it with sautéed veggies and you'll have an easy, simple, super healthy, all-plant meal. In addition, it is sure to impress your guests with its delicious taste and dazzling colors!

 

Zoom on Swiss chard!

Belonging to the same family as beets and spinach, Swiss chard not only tastes amazing, but it's also incredibly nutritious. This incredible vegetable is packed with nutritional benefits that are beneficial for achieving and maintaining optimal health. You can find Swiss chard (with white stems) but also other varieties of rainbow chard, which have red, purple or yellow stems. All of them are super nutritious and can be used in this recipe. For now, here are some of the benefits of this little-known vegetable! 

  • Regulation of blood glucose
  • Helps the pancreatic cells to regenerate.
  • Excellent source of vitamins C, E, A, manganese and zinc.
  • Contains antioxidant phytonutrients
  • Supports healthy bones.

And now, it's time to get down to business and try this little recipe gem!

 

 

Pan-fried chickpeas, portobello and Swiss chard over cauliflower purée

Preparation: 10 minutes
Cooking: 20 minutes
Serves 2-3 generous portions

 

INGREDIENTS

  • 1 head of cauliflower - broken into florets
  • 1 tablespoon of nutritional yeast
  • 1/2 teaspoon of salt
  • 1/4 teaspoon pepper
  • 1 cup of Chickpeas cooked, rinsed and drained
  • 2 garlic cloves - minced
  • 1/2 cup unsweetened, flavorless vegetable milk
  • 1 tablespoon of sesame oil
  • 2 green onions - finely chopped
  • 2 cups of portobello mushrooms, cut into strips
  • 1/2 tablespoon of tamari
  • 1/2 teaspoon garlic powder
  • 2 cups chopped multi-colored Swiss chard
  • juice of a lemon

INSTRUCTIONS

  1. Boil cauliflower until tender, about 7 to 8 minutes.
  2. Drain, rinse and add the cauliflower to a high power blender.
  3. Add the nutritional yeast, salt, pepper, garlic cloves and unsweetened, no-flavored vegetable milk.
  4. Blend until smooth.
  5. In a large skillet, add the sesame oil and heat over medium-high heat.
  6. Add the shallots and chopped mushrooms. Cook for 10 minutes, stirring occasionally, until the mushrooms are tender.
  7. Add the tamari, garlic powder, chickpeas and Swiss chard. Stir for about 1 minute until the Swiss chard is wilted. Remove from fire.
  8. In a bowl, add the cauliflower puree and garnish with the mushroom / chard / chickpea mixture. Drizzle with lemon juice. 
  9. This dish will last 2-3 days in the fridge, but it's best to serve it immediately!

 

Bon appétit!

 

Caroline
President Hippocrate Bio
Lentil, coconut and sunflower dhal

Lentil, coconut and sunflower dhal 0

With the chronic lack of time that is the reality of many, including mine, I always try to find recipes that allow me to simmer healthy dishes that require little preparation, a few ingredients and are quick to cook. 

Who Said Eating Well Has To Be Hard? This quick and easy recipe can be cooked in less than 30 minutes and I assure you that its taste and smell will delight you! 

To be served over basmati rice or Indian flat bread such as chapati.

 

Lentil, coconut and sunflower dhal

  Makes 4 servings
  Preparation 10 minutes
  Cooking 20 minutes 

 

 

1 tablespoon of coconut oil
1 spanish onion, chopped
4 Italian tomatoes, cubed
20 ounces of fresh spinach 
1 teaspoon minced garlic
1 teaspoon ground cumin
1 teaspoon of turmeric
1 teaspoon ground coriander
1/2 teaspoon of chili flakes
2 cups of lentils 
5 cups of water
1 cup unflavored whole coconut milk
1 / 2 cup of organic sunflower seeds
freshly ground pepper to taste 

 

Preparation

  1. In a large saucepan, heat the coconut oil over low heat. Sauté the onion and garlic for about 10 minutes.
  2. Add the spices and cook for a few more minutes. Add the tomatoes and cook for 1-2 minutes.
  3. Deglaze with the coconut milk.
  4. Wash and drain the lentils well.
  5. Add the lentils and water to the pot and simmer for 15 minutes over low heat.
  6. Add the spinach, stir and simmer another 15-20 minutes, until the lentils are cooked. 
  7. Season with pepper to taste.
  8. Toast the sunflower seeds in a dry pan over medium heat for a few minutes. Watch carefully and stir constantly as they burn quickly! You can skip this step, it is optional!
  9. Serve in a bowl and garnish with grilled (or raw!) Sunflower seeds and fresh sprouts or fresh cilantro.
  10. Bon appétit!

 

Caroline
President Hippocrate Bio

 

Spaghetti Bolognese with Tahini

Spaghetti Bolognese with Tahini 0

Spaghetti .... THE ultimate comfort dish! As far back as I can remember, this has always been the favorite meal when my mom or grandmother asked me what I wanted to eat. As we are in the middle of the harvest season, I thought I would share a really tasty sauce recipe with you!

Spaghetti Bolognese with Tahini

Makes 2 large portions

 

250g of dry gluten-free spaghetti
1 Spanish onion, diced
2 tbsp olive oil
3 gousses d'ail hachées
1 tsp fresh oregano, chopped
1 tsp chopped fresh basil
1 teaspoon of fresh thyme
1/2 tsp chopped sage
1 tsp chopped jalapeno pepper
Freshly ground pepper to taste
2 chopped carrots
3 chopped celery stalks
225g finely chopped tempeh
3 large tomatoes, chopped
3 tbsp nutritional yeast
3 tbsp of 100% natural sesame butter
1 punnet of cherry tomatoes, cut in half
2 cups of Brussels sprouts

 

Preparation

  1. In a large skillet over medium-high heat, add olive oil, then sauté onions for about 5 minutes.
  2. Add the garlic, herbs, carrots, celery and tempeh.
  3. Sauté 2-3 minutes and add the tomatoes.
  4. Bring to a boil.
  5. Cover and let simmer over low heat for about 15 minutes, stirring 2 or 3 times.
  6. Meanwhile, cook pasta according to package directions. Drain and set aside.
  7. At the same time, steam the Brussels sprouts in a double boiler, until a fork easily pierces them.
  8.  Check the sauce, once thickened, add the nutritional yeast and tahini. Add ground pepper to taste.
  9. Divide the pasta between 2 large bowls, add the sauce, the bruxelle sprouts and the cherry tomatoes.
  10. Enjoy!

 

Bon appétit!

 

Caroline
President Hippocrate Bio

 

 

Sautéed chickpeas and garlic rice

Sautéed chickpeas and garlic rice 0

A simple meal for busy evenings! It prepares well with leftover rice from the day before, complete your meal with a salad or raw vegetables for a quick, complete and delicious meal!

 

Sautéed chickpeas and garlic rice

Makes 2 servings 
Preparation: 20 minutes
Cooking: 20 minutes 

  • 2.5 tbsp sesame oil
  • 2,5 cups diced onions
  • 3 garlic cloves, minced
  • 1 cup of cooked rice 
  • 1.5 tbsp of organic fine coconut
  • 1.5 tbsp tamari sauce
  • 1.5 tbsp pure maple syrup
  • 1 tbsp of apple cider vinegar
  • 1 tsp chili flakes 
  • 2 cup of Chickpeas cooked, rinsed and drained
  • 0.5 tbsp cornstarch
  • 0.5 tbsp water
  • ground pepper to taste 

 

Preparing the rice

  1. Heat 1.5 tbsp of sesame oil in a saucepan over medium heat.
  2. Sauté 1 cup of onions and the 3 garlic cloves until the onions are translucent. Mix well to prevent the garlic from burning. 
  3. Add 1 cup of cooked rice and cook until heated through. Add ground pepper to taste. 

Preparation of chickpeas:

  1. Prepare the sauce by mixing the coconut, tamari sauce, maple syrup, apple cider vinegar, remaining oil and chili flakes. Put aside.
  2. Prepare the thickening mixture by mixing the starch and water. Put aside.
  3. In a non-stick skillet, heat remaining onions over high heat until browned, about 10 minutes. 
  4. Add the chickpeas and cook for another 3-4 minutes until browned. 
  5. Add the sauce and the thickening mixture. Mix and cook until the sauce is thick. 
  6. Serve in a bowl with the rice.

 

Bon appétit!

 

Caroline
President Hippocrate Bio
Avocado, tahini and fresh tomato toast

Avocado, tahini and fresh tomato toast 0

An aperitif? These quick toast little toasts are great as a starter. Ready in just 5 minutes, they will bring a touch of freshness during your happy hour. 

 

Avocado, tahini and fresh tomato toast 

Makes 6 servings

 

  • 6 slices of gluten-free bread to taste (here ciabbatta)
  • The juice of a lemon
  • 1 / 3 cup of 100% natural sesame butter
  • 1 avocado, sliced
  • 1 large fresh tomato, sliced ​​(try different varieties, here: cherry tomatoes and savoura tomatoes)
  • water to lengthen the sauce to taste
  • freshly ground pepper

 

Instructions

  1. In a small bowl, combine the lemon juice and sesame butter. 
  2. Add water while stirring to lengthen the sauce if necessary if it is too thick.
  3. Toast the toast.
  4. Garnish with avocado slices, tomatoes and drizzle with tahini sauce. 
  5. Garnish with freshly ground pepper.
  6. To serve!

 

 

Bon appétit!

 

Caroline
President Hippocrate Bio

 

Creamy Asparagus and Walnut Pasta Dish

Creamy Asparagus and Walnut Pasta Dish 0

Ready in less than 30 minutes and containing only a few ingredients, this recipe is ideal for those weeknights when you're in a hurry. Lemon for freshness and walnuts for the crunchy side, what more could you ask for? 

 

 

Creamy Asparagus and Walnut Pasta Dish 

 

Makes 4 servings
Preparation time: 30 minutes

 

 

200 grams of gluten-free dry pasta 
1 pound of asparagus, cut into 3 cm pieces
1 / 3 cup of walnuts hachées
1 gousse d'ail hachée
3 tbsp olive oil
Zest of 1 lemon
Ground pepper to taste

 

Preparation

 

  1. Bring a large pot of water to a boil.
  2. Add the pasta. Cook according to package directions to make them “al dente”.
  3. Reserve about 1 cup of the cooking water, then drain the pasta.
  4. While the water is boiling, garnish the asparagus.
  5. Heat olive oil and garlic in a large skillet over medium heat for five minutes.
  6. Add the asparagus, pepper and 1/3 cup reserved pasta water.
  7. Cover and cook the asparagus, 4 to 8 minutes, until tender with a fork. Put out the fire.
  8. Once the pasta is cooked, puree 1/3 of the cooked asparagus and 1/4 cup of the reserved cooking water in a food processor until smooth. This is your sauce. (Keep the asparagus tips intact and grind the stems instead)
  9. Add the mashed asparagus to the pan, along with the sliced ​​asparagus. Mix the cooked pasta, lemon zest and more pasta water as needed to keep the sauce creamy.
  10. Heat over low heat for a minute or two to allow the pasta to absorb some of the sauce.
  11. Serve immediately and garnished with chopped walnuts.

 

Bon appétit!

 

Caroline
President Hippocrate Bio

 

 

100% Vegetable Creamy Palak Paneer - Indian Spinach Curry

100% Vegetable Creamy Palak Paneer - Indian Spinach Curry 0

It's spinach season and I thought I'd use it in this delicious Indian flavored recipe! I especially like the fact that it is cooked in one dish and in just 30 minutes! This meal is comforting and tasty.

Indian cuisine is one of my favorites because I love the fragrances of their spices! Try this creamy recipe to your liking, you won't be disappointed!

 

100% Vegetable Creamy Palak Paneer - Indian Spinach Curry

Makes 4-6 servings 


1 package firm tofu, cubed
1 teaspoon of cumin seeds
1 onion, diced
2 Italian tomatoes, diced
6 garlic cloves, minced
2 teaspoons of fresh ginger, minced
2 teaspoons of garam masala
1/2 teaspoon ground turmeric
1/2 teaspoon cayenne pepper
1/2 cup plain unsweetened coconut milk
32 ounces (2 pounds) chopped fresh spinach
1/2 cup cream cashew nut prepared (see notes)
Fresh ground pepper to taste

 

Instructions

 

  1. Preheat the oven to 400F. Bake the cubed tofu on a baking sheet lined with parchment paper for 20 minutes, until browned and slightly crisp on the outside, or you can fry it in a pan with a little oil until 'so that it is lightly golden. Put aside.
  2. In a pot or skillet over medium heat, dry the roasted cumin seeds over medium heat for 1 to 2 minutes, until fragrant.
  3. Add the onions and cook until translucent, about 5 minutes.
  4. Add the tomatoes, garlic, ginger, garam masala, turmeric and cayenne pepper and cook for 5 minutes.
  5. Add the coconut milk and stir to deglaze the pan.
  6. Stir in the spinach, cashew cream and pepper and simmer over medium-low heat for 10 minutes.
  7. At this step, you can puree some or all of your saag with an immersion blender to achieve your desired consistency. Personally, I like to keep a bit of texture.
  8. Stir in the tofu, then remove from the heat and enjoy!
  9. Serve over basmati rice.

 


Cashew cream

150g of organic raw cashews (soaked 24 hours, rinsed and drained)
1/4 cup of water
3 tbsp freshly squeezed lemon juice
1 tbsp of apple cider vinegar 

Mix everything together using an immersion blender or blender until you get a creamy consistency. 

 

 

Notes 

  • Cashew cream is the best tasting option to add creaminess to this recipe. If you can, use it. Alternatively, you can use 1 can of whole coconut milk (omit coconut milk if using this option).
  • Fresh chopped spinach: You can use a 12 oz package of frozen and thawed spinach if you don't have fresh spinach on hand, it will cook faster.
  • Coconut milk:  You can replace it with other plain, unsweetened vegetable milks such as almond milk or pea milk.
  • Tofu: Replace the tofu with Chickpeas for a vegan saag chana

 

Bon appétit!

 

 

Caroline 

President Hippocrate Bio

Toast with hummus and sautéed mushrooms

Toast with hummus and sautéed mushrooms 0

Lunch? Snack? Having dinner? This hummus and sautéed mushroom toast is versatile and delicious any time of the day! No matter what time of day you choose to eat it, every bite is packed with flavor and nutrients. Easy to prepare, quick and simple, this recipe is perfect to satisfy every craving! 

 

Toast with humus and sautéed mushrooms

Makes 2 servings

 

INGREDIENTS


125 grams of sliced ​​mushrooms of your choice (I love portobello!)
2 teaspoons of tamari
3 large handfuls of spinach
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
Freshly ground pepper
3 tbsp olive oil

Other ingredients:


1 recipe ofhoumous 
Nutritional yeast for sprinkling
Gluten free toast 

 

INSTRUCTIONS

 

  1. In a hot pan, add 1 tbsp of olive oil. Add the sliced ​​mushrooms and 2 teaspoons of tamari, sauté for 4 to 5 minutes over medium-high heat to allow the mushrooms to release their liquid.
  2. Send the mushrooms to the side of the pan, then add the baby spinach, garlic powder, onion powder, black pepper and 2 tablespoons of water.
  3. Sauté for a few minutes until the spinach is wilted. When the onions reach the desired tenderness, remove them from the pan, set aside.
  4. Toast the bread, then place a layer of hummus on the toast, garnish with the mushroom / baby spinach mixture and sprinkle with a tiny bit of nutritional yeast.

 

* You can replace the hummus with guacamole, it will also be delicious!

* For even more flavor, add thin strips of red onions when cooking the mushrooms.

 

Bon appétit!

 

Caroline
President Hippocrate Bio
Spicy portobello, chickpeas and lacto-fermented radish tacos

Spicy portobello, chickpeas and lacto-fermented radish tacos 0

These vegan portobello tacos are bursting with flavor! Made with oven-roasted portobello mushrooms in a delicious marinade and topped with their cilantro guacamole and lacto-fermented radish topping, they're packed with nutrients and flavor! 

Hearty, colorful, crunchy and spicy, these vegan tacos are a perfect meal on those sunny days!

 

Prep Time: 10
Cooking time: 20
Total time: 30 minutes

For 2 people 

 

Spicy portobello, chickpeas and lacto-fermented radish tacos

 

2 very large portobello mushrooms
1 red bell pepper 
½ an onion - optional
1,5 cup of Chickpeas cooked, rinsed and drained
Corn tortillas

 

Garnish

Chopped coriander
Guacamole with coriander
Lacto-fermented radishes
sliced ​​hot peppers

 

Spicy marinade


1 tablespoon oil
2 tablespoons of sambal oalek sauce
1 gousse d'ail hachée 
½ teaspoon of cumin
½ teaspoon of coriander
salt to taste

 

Guacamole with coriander 

3 ripe avocados
Juice of 2 limes
30 ml (2 tbsp.) Chopped cilantro
1/2 red pepper cut into small cubes
30 ml (2 tbsp.) Olive oil

 

Instructions

 

  1. Preheat the oven to 425F
  2. Cut the portobello into ½ inch thick wedges and slice the pepper into ½ thick strips. Cut the onion into ½ inch thick rings or half moons.
  3. Place everything on a baking sheet lined with sheets of parchment paper.
  4. Combine the ingredients for the marinade in a small bowl.
  5. Generously brush both sides of the mushrooms with the marinade, then lightly the red pepper and onion.
  6. Roast 20 minutes or until the portobello is fork tender.
  7. While cooking, heat the chickpeas in a pot of boiling water.
  8. Remove pits and skin from avocados. Cut them roughly.
  9. Mix them in a food processor with the lime juice, cilantro, pepper, olive oil and ground pepper.
  10. When ready to serve, reheat the tortillas in the oven for about 1 minute and garnish generously with hot chickpeas.
  11. Divide the spicy portobellos, peppers and onions among the tortillas.
  12. Garnish with gacamole, cilantro and lacto-fermented radish.

 

Serve with a green salad.

 

 

Bon appétit!

 

Caroline
President Hippocrate Bio
BLACK BEAN MEATBALLS

BLACK BEAN MEATBALLS 0

There are days when you need comfort food. A simple meal that brings me comfort and well-being. So I concocted a substitute for minced meatballs. Perfect to accompany your pasta but also any dish. For my part, I like them in a spaghetti sauce! I also ate it as a snack with hummus and it was delicious!

 

BLACK BEAN MEATBALLS

  • 1 cup cooked and cooled quinoa
  • 1 1/2 cups cooked black beans, rinsed
  • Olive oil
  • 3 cloves of garlic
  • ½ cup chopped shallots
  • ¼ teaspoon of salt
  • 2 ½ tsp oregano
  • ½ teaspoon of chili flakes
  • ½ cup of organic sunflower seeds (I instead mixed the sunflower seeds and pumpkin seeds)
  • 3 large spoons of nutritional yeast
  • 2 tablespoons of tomato paste
  • 3 tbsp chopped parsley

 

Directions

  1. Preheat the oven to 350F.
  2. On a baking sheet, pour your black beans. Place in the oven for about 15 minutes. When taking them out, check that they are dry to the touch.
  3. In a frying pan, brown the garlic and shallots. Reserve.
  4. In a food processor, combine the beans, garlic, shallot, salt, oregano and chili.
  5. Add to this mixture the quinoa, sunflower seeds, nutritional yeast, tomato paste, parsley.
  6. Taste and adjust the proportion of spices.
  7. Form into balls and refrigerate for 15min.
  8. In a pan, brown the balls for a few minutes and then transfer directly to a baking sheet for 20 to 30 minutes. They are cooked when the meatballs are golden brown.
  9. Serve over homemade tomato sauce and spaghetti squash noodles or over pasta.

 

Bon Appetite 

 

Caroline 
President Hippocrate Bio