3 healthy recipes that don’t compromise on anything


Swiss chard pies, spinach and rice

Mom makes the perfect spinach pancakes. They don’t have many ingredients or seasonings, but I will always look for them in their fridge when I come to visit. She knows that too, so she always earns more, which I’ll let go of. I made this recipe with my mom’s muffins in mind, and I tried to pour a little love on them that passes through her hands. You came away with such delicious vegan pancakes that you can eat straight from the fridge. Used rice cooked from yesterday

Ingredients for 15-20 pies:
2 tablespoons olive oil
1 chopped onion
10 coarsely chopped chard leaves, stems finely chopped
400g chopped fresh spinach leaves or 1/2 bag of frozen spinach
1 teaspoon salt
ground black pepper
¼ teaspoon grated nutmeg
1 cup chopped parsley
2 cloves minced garlic
2 eggs
100 grams of Bulgarian cheese, crumbled or cut into small cubes
2 tablespoons flour or chickpea flour
2 cups whole cooked rice

For frying:
1/2 cup olive oil

How to prepare:

Heat 2 tablespoons of olive oil in a large frying pan and fry the onions for 10 minutes over medium heat until golden.

Add the chard, spinach, salt, black pepper and nutmeg and sauté for about 8 minutes, until the leaves have reduced to a quarter of their size and are dark in color.

3. Add the parsley and garlic and sauté for another minute until everything is well mixed and the garlic aroma rises.

Cool the mixture slightly and season with salt and pepper (be careful with salt because Bulgarian cheese is salty).

In a large bowl, beat eggs with a fork, add Bulgarian cheese, flour and cooked rice and whisk well. Add the green leaves from the pan to the mixture and blend until smooth and somewhat sticky. Up to this point it can be prepared in advance and kept in the refrigerator for up to 3 days.

With wet hands, form flatbreads 4 cm in diameter from the mixture and arrange on a tray lined with baking paper.

7. Heat a thin layer of olive oil in a large frying pan and fry the pancakes for 3 minutes on each side over medium heat until they turn golden and set and can be lifted easily with a spatula. Transfer to a plate lined with absorbent paper. Fry all the pancakes in this way. Add a little olive oil between rounds.

8. Pancakes will store in a box in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Varieties

* You can also bake: Line an oven tray with baking paper and grease it with a little olive oil. Put the pancakes in a frying pan and brush the top surface with a brush or oil spray. Bake at 180 degrees for 12-10 minutes on each side, until the pancakes are slightly browned.

*For spinach and vegan rice pancakes: Remove eggs and cheese from the recipe and replace regular flour with 1/4 cup orange lentil flour. Transfer the pancake mixture to the refrigerator for half an hour to set for easier rolling.

Swiss chard pies, spinach and rice | Photo: Daniel Laila, PR

Crispy tofu with coconut cream, chili and maple

The things that fascinate me: Wash as few dishes as possible and keep cooking a meal until glory; cook food that I know will look good; Create a recipe that combines the raw ingredients that are in the fridge anyway (okay, that’s no wisdom, I always have vegetables and tofu in the fridge). This recipe represents V for all requirements. It contains tofu that has been seared until crispy, and the sauce is also prepared in the same pan. All that remains is to make the rice and ferment the vegetables. If you’ve heeded my tips for a kitchen treat, you probably already have a pot of rice in the fridge and maybe even chopped veggies ready to serve, so you’re within walking distance of a great dinner, which sounds great, too.

Ingredients for 4 servings:
1 cup whole rice
1 teaspoon salt
Half of a small head of broccoli is separated into small florets, and the stem is cut into bite-sized sections
3 cups (300 grams net) fresh green beans, without edges, cut to size (or beans well frozen, then no trimming or cutting edges)
3 tablespoons olive oil
300gm tofu, cut into 1cm thick slices
1/4 cup natural cashews
2 cups cream or coconut liquid
3 tablespoons soy sauce
1 tablespoon sesame, honey or maple
1 teaspoon chili sauce or 1/4 teaspoon ground cayenne pepper (optional)

How to prepare:

Pour 2 cups of water into a medium saucepan, add rice and 1 teaspoon of salt and bring to a boil. Reduce the flame, cover the pot, and cook for 40 minutes, until all the liquid has been absorbed. Fan the rice with a fork, cover again and wait 5 minutes.

2. Fill a large saucepan with water and bring to a boil. Dip fresh or frozen green beans for 4 minutes. After two minutes of infusion, add the broccoli florets. Strain and put in a bowl.

Heat 2 tablespoons of olive oil in a frying pan. Season the tofu slices with salt and black pepper and fry for about 3 minutes until lightly browned, then flip and fry for about 3 minutes on the other side as well. Transfer to a plate lined with absorbent paper.

4. Add 1 tablespoon of olive oil to the pan and fry the cashews for 6 minutes, shaking the pan until they turn light brown. Transfer to a small bowl.

5. In the same pan (no need to rinse) pour the coconut cream, soy sauce, sesame seeds, and cayenne pepper and bring to a boil. Reduce to medium heat and reduce sauce for 4-5 minutes in a light bubble until it thickens slightly. Seasoning facilities with soy or sesame.

6. Add the fried tofu slices to the sauce and cook for another minute over medium heat, shaking the pan. Put out the fire.

When serving: Arrange a little rice, green vegetables and tofu slices on each plate. Pour 2-3 tablespoons of the sauce over the vegetables, sprinkle with cashews and serve hot.

diversification:

* Add 1 teaspoon of red/yellow/green curry puree with coconut cream.

Crispy tofu with coconut cream, chili and maple chili (Photo: Daniel Leila, PR)
Crispy tofu with coconut cream, chili and maple | Photo: Daniel Laila, PR

Zucchini, olive and ricotta pancakes

These pancakes are low in calories and contain wholemeal flour. They’re good for dinner (with a small salad on the side), they’re delicious at room temperature and can be brought to lunch or a snack at work. You can diversify the cheese and play with herbs. Be creative and bold, promises it will be delicious.

Ingredients for 12 muffins in a socket mold:
Oil to lubricate the cavity mold
2 eggs
2 cups (250 g) 70% wholemeal flour
1 tablespoon (10 g) baking powder
4 zucchini or zucchini, grated on the coarse part of the grater and squeezed well
300 grams of ricotta cheese
100 grams of feta cheese, cut into 1 cm cubes
12 pitted olives, chopped
1/4 cup chopped parsley leaves (or a mixture of dill, parsley, and basil)
1 teaspoon salt
ground black pepper
1 cup unroasted sunflower seeds

How to prepare:

1. Preheat the oven to 180 degrees and grease a frying pan with 12 sockets.

2. Beat eggs in a large bowl.

3. Mix the flour with the baking powder and add it to the egg bowl. Add the zucchini, ricotta cheese, feta cheese, parsley, salt, and pepper and blend until smooth.

4. Pour the mixture into recesses up to 3/4 of its height and sprinkle with sunflower seeds.

Bake for 30 minutes or until a toothpick inserted in the center of the cakes has dried out with wet crumbs.

6. Cakes will keep in the refrigerator for up to 3 days or in the freezer for up to 3 months.

Varieties:

* You can use any cheese you like: Gruyere, Mozzarella, Bulgarian or Safed will suit you here. If you use salted cheese, you can reduce the amount of salt in the recipe.

You can play with herbs and replace some of the parsley with fresh thyme or tarragon.

Zucchini, olive and ricotta pancakes (Photo: Daniel Leila, PR)
Zucchini, olive and ricotta pancakes | Photo: Daniel Laila, PR

Eat better.  Book cover (Photo: Danielle Laila, PR)
Eat better. book cover | Photo: Daniel Laila, PR

Recipes from the book Eat Better by chef and chef Zohar Lustiger Bachchan’s book. To buy the book, click here

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