Do you already know our post “frank Gut Basics: What you need to know!”? In it we explain that a pro- and prebiotic diet is important for a well-functioning gastrointestinal tract. That's why we have two tasty recipes for you that are full of pro- and prebiotic foods.
Recipe 1: Fried potatoes with leek, smoked tofu and chives
You'll need:
- 200 g waxy potatoes
- 75 g smoked tofu
- 1/2 leek
- 15 g (1 tbsp) sunflower or rapeseed oil
- 1/2 tsp marjoram
- 1/4 tsp each of caraway and ground nutmeg
- Salt/pepper
- 1/2 bunch of chives
It's this easy:
Prep the day before:
- Wash the potatoes and boil them in salted water for 20-30 minutes, depending on size
- Drain and leave to cool
On cooking day:
- Peel the potatoes and cut into slices or small cubes
- Finely dice the smoked tofu, cut the leek into rings and the chives into fine rolls
- Heat the oil and fry the potatoes and tofu for 5 minutes without moving them in the pan
- Turn and let them brown again
- Add the leek for the last 5 minutes and let it soften
- Season with herbs, salt and pepper
- Fold in ⅔ of the chives and garnish the plated fried potatoes with the rest
- Enjoy :)
Valuable nutrients
This recipe contains 468 calories, 40 g carbohydrates, 23 g protein, 24 g fat and 6 g fibre. Besides the pro- and prebiotic ingredients, the fried potatoes fill you up nicely and keep you going for the rest of the day, without stomach ache and bloating. You can also enjoy our Blue or Pink juice with it. They are deliciously refreshing, especially on hot summer days.
Recipe 2: Crunchy summer salad with broccoli, carrot and curry dressing made with almond butter
You'll need:
- 1 red onion
- 20 g dates
- 1/2 broccoli
- 1 large carrot
- 50 g chickpeas, cooked
For the sauce:
- 30 g almond butter
- 2 tbsp apple cider vinegar
- 2 tsp curry powder
- 10 g (2 tsp) agave syrup
- 2-4 tsp water
- Salt/pepper
It's this easy:
- Finely chop the onion and dates and finely grate the peeled carrot
- Cut the broccoli into small florets and briefly boil in salted water until al dente
- Put all the ingredients in a bowl
- Sauce: mix all the ingredients together and season generously with salt/pepper
- Pour the sauce over the salad and mix everything well
- Enjoy :)
Valuable nutritional values:
The salad is very filling and has 499 calories. The nutritional values are 50 g carbohydrates, 22 g protein, 21 g fat and 9 g fibre. The recipe is quick to make and perfect as a refreshment on hot summer days. Here too you can enjoy one of our juices on the side. Why not try the Golden one with mint, pineapple and apple.
Do you already know our post "frank. gut basics: what you need to know!"? In it we explain that a pro- and prebiotic diet is important for a well-functioning gastrointestinal tract. That is why we have two tasty recipes for you that are full of pro- and prebiotic foods. Both recipes are also perfect as a follow-up to a juice cleanse.
Recipe 1: fried potatoes with leek, smoked tofu and chives
You will need:
- 200 g waxy potatoes
- 75 g smoked tofu
- 1/2 leek
- 15 g (1 tbsp) sunflower or rapeseed oil
- 1/2 tsp marjoram
- 1/4 tsp each of caraway and ground nutmeg
- Salt/pepper
- 1/2 bunch of chives
It's that easy:
- Finely chop the onion and dates and finely grate the peeled carrot
- Cut the broccoli into small florets and cook briefly in salted water until al dente
- Put all the ingredients in a bowl
- Sauce: stir all the ingredients together and season generously with salt/pepper
- Pour the sauce over the salad and mix everything well
- Enjoy :)
Valuable nutritional values:
The salad is very filling and has 499 calories. The nutritional values are 50 g carbohydrates, 22 g protein, 21 g fat and 9 g fibre. The recipe is quick to make and perfect as a refreshment on hot summer days. Here too, you can enjoy one of our juices on the side. Why not try the Goldenen with mint, pineapple and apple.
Recipe 2: crunchy summer salad with broccoli, carrot and a curry dressing made from almond butter
You will need:
- 1 red onion
- 20 g dates
- 1/2 broccoli
- 1 large carrot
- 50 g chickpeas, cooked
For the sauce:
- 30 g almond butter
- 2 tbsp apple cider vinegar
- 2 tsp curry powder
- 10 g (2 tsp) agave syrup
- 2-4 tsp water
- Salt/pepper
It's that easy:
Preparation the day before:
- Wash the potatoes and cook in salted water for 20-30 minutes, depending on size
- Drain and let cool
On cooking day:
- Peel the potatoes and cut into slices or small cubes
- Finely dice the smoked tofu, cut the leek into rings and the chives into fine rolls
- Heat the oil and fry the potatoes and tofu for 5 minutes without moving them in the pan
- Turn and let them brown again
- Add the leek for the last 5 minutes and let it soften
- Season with herbs, salt and pepper
- Fold in ⅔ of the chives and garnish the plated fried potatoes with the rest
- Enjoy :)
Valuable nutrients
This recipe contains 468 calories, 40 g carbohydrates, 23 g protein, 24 g fat and 6 g fibre. Besides the pro- and prebiotic ingredients, the fried potatoes fill you up nicely and give you strength for the rest of the day, without stomach ache and bloating. You can also enjoy our Blue or Pink juice with it. They are deliciously refreshing, especially on hot summer days.
