Welcome to ORGANICATIONAL HEALTH Recipe book

Welcome to
ORGANICATIONAL
HEALTH
Recipe book
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Welcome to Organicational Health
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A warm welcome!
I am happy you join Organicational Health’s community!
It is my passion, vision and mission to bring more health and happiness into your life. As a
certified Holistic Health Coach and Raw Chef I am helping you in choosing the perfect eating
pattern that serves your comfort zone and that makes you meeting the real you in your
mirror and on your weighting scale.
I believe that our body is the most complex organization of all: every day our heart is
pumping incredible 9.000 liters of blood through our vessels, our kidneys are filtering 1.500
liters of blood and our 100 trillion cells are there for us to be at our best. With everything
our body does it wants to keep us healthy and happy!
Optimal health is a result of harmony between body, mind and soul. Did you know that the
biggest energy taker is digestion whereas the biggest energy giver are positive thoughts? Our
body and mind are living from nourishing foods: despite sustaining, positive and productive
thoughts we need micronutrients, vitamins, secondary plant compounds, enzymes and
phytonutrients to thrive and feed our longevity!
Are you ready for it? Then I am happy to introduce you to a selection of 10 recipes that are
easy to prepare, nourishing and very tasty. My recipes are made for a plant based diet – as I
do believe that a plant based diet is the healthiest eating pattern we can adapt. No worries,
in my individual coaching we will be more flexible to tailor the dishes as you need and like
them to be.
This small booklet is intended to inspire you that a colorful, healthy dish is transferring the
same effects to your body and mind! Eating means pleasure, joy and comfort – and with it
we want to transfer the most benefits to those we can’t see: our trillions of tiny cells that are
built from what we eat – and in this sense it is so true when we say “we are what we eat”.
I hope you enjoy, because this is the most important in life! I am looking forward to see you
many times back at Organicational Health on my website, on facebook or youtube. Join one
of my cooking workshops or contact me if you need individual help and guidance!
Warmly,
Tanja
www.organicational-health.com
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Green Smoothie Master
Green Smoothies were discovered by the Russian lady Viktoria Boutenk who was looking to
bring more fruits and vegetables to her family and to heal arthritis and diabetes in her family
with a raw, plant based food pattern.
Green Smoothies are the best way to pack a lot of fibers, minerals, vitamins and secondary
plant compounds in one master drink! It is easy digested but feeds all cells with exactly what
they need.
The best part of green smoothies is chlorophyll, which is also called as the blood of plants as
it is similar to the chemical structure of our human blood. Chlorophyll is a natural detoxifier,
as it is able to bind heavy metals such as lead and mercury. It protects the DNA from
carcinogenic substances and may also break kidney stones. It is reported that in World War
II, medical practitioners gave the troops infusions of chlorophyll after blood plasma was no
longer available!
The only thing we need to prepare a green smoothie is lots of fresh vegetable and fruits and
a blender.
This is my smoothie favorite:
1 handful fresh spinach leaves
1 handful fresh kale
1/3 of a cucumber
½ avocado
1 ripe banana
1 small apple
1 tablespoon of fresh lovage
Optional: Superfood powder such as Moringa, Baobab and
Chlorella
1 cup of water
Best to enjoy as breakfast – because your liver is very active to detoxify between 4 - 11
o’clock in the morning and a green smoothie is highly alkaline and supports the liver in its
important function!
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Tower of sweet potatoes, walnut, tomatoes and pesto
I love sweet potatoes. Next to their fine taste, they are extremely nutritious: the CSPI Center
for Science in the Public Interest identified the sweet potato as the most nutritious
vegetable. The sweet potato was given the rating by the CSPI 184 points for its balanced
nutrients and vital substance wealth. In comparison, the second healthiest vegetable, the
potato, scored “only” with 83 points.
Ingredients:
2 medium size sweet potatoes
Walnut pesto:
1 small onion
1/3 cup walnuts
1/2 cup tomatoes
2 tablespoons oatmeal
1 tablespoon flax seed oil
1 teaspoon soy sauce
Green pesto:
3 handful parsley and basil
2-3 mint leaves
1/8 tablespoon garlic powder (or small
fresh small garlic)
1 teaspoon Dijon mustard
1 teaspoon pickled capers
1/2 teaspoon fresh lemon juice
1/3 cup olive oil
Salt & pepper
To prepare the sweet potatoes, peel them and slice into ½ cm thick slices.
It is ideal you steam them because this maintains many nutrients within the vegetable. You
can use a metal sieve over a pan with cooking water or if you have no alternative, you can
cook the sweet potato in water, peel and slice it then (always peel it after cooking, otherwise
many minerals and vitamins are in the cooking water that you’ll throw away).
For the walnut pesto, saute a small onion in a bit of water for 1min. Cut the tomatoes in
small cubes and add to the pan. Crush the walnuts to smaller pieces (you can do that with a
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knife or with a small kitchen machine, just watch out that you don’t make flour of it). Add
oatmeal and soy sauce to the pan and stir together. Take the pan from fire and add a
tablespoon of flax seed oil and the walnuts. Season with salt, pepper and a bit of fresh lemon
juice.
For the green pesto, mix all ingredients in a smaller blender or kitchen machine. Season with
salt and pepper as needed.
To assemble, give one slice of sweet potato in your plate, add a tablespoon walnut pesto,
add another slice of sweet potato and on top of it a tablespoon of walnut pesto. Continue
until you have a small tower for one person. On top of the tower, add a tablespoon of the
green pesto – and ready is your healthy, colorful meal that is good to your stomach and
eyes.
Cucumber roll stuffed with cauliflower and potato puree
This is one of my favorite dish because it is easy to prepare and ALWAYS tastes great. Guests
will love it!
Ingredients:
1 cucumber
1 tomato
Iceberg lettuce
For the filling:
1 medium size cauliflower
3 medium size potatoes
1 teaspoon of nutritional yeast
1 tablespoon of parsley
For the soy sauce:
1/4 cup flax seed oil
2 tablespoons nama sjhoyu (or soy sauce)
2 tablespoons fresh lemon juice
1/3 minced garlic
4 teaspoons coconut sugar
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Steam the potatoes and cauliflower in a bit of water until smooth. Blend them together with
the other ingredients to a thick, smooth crème and season with salt and pepper.
Slice the cucumber with a big slicer into long stripes (I use the slicer on the picture and it
works perfectly!). Put 6-7 cucumber stripes overlapping on a plate, give some lettuce gives
onto it and pour approximately 3 tablespoons over the lettuce. Warp it nicely together and
place on the plate. Cut the tomatoes in small cubes and mix all ingredients for the soy sauce
in a bowl. Place tomato pieces over the cannelloni and pour some soy sauce over it. Enjoy!
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Warm quinoa salad with mushrooms and fermented greens
Quinoa is also called the gold of the Incas and belongs to the so-called “pseudo-grains”.
What is so special on quinoa is, that it combines all 8 essential amino acids in the right
proportion in its grain – which makes it the perfect protein source in a plant based diet.
Ingredients quinoa salad:
1 cup quinoa
1 small onion
1 cup cocktail tomatoes
1 cup champignons
1/3 cup sliced celery stalks
1 tablespoon lovage & parsley
Pepper & salt
Coconut oil
Cook the quinoa in 2 cups of water. Bake minced onion in a bit of coconut oil and add all
other ingredients and bake for around 5 min. Season it with lovage, parsley, pepper and salt.
Mix with the cooked quinoa and ready is your quick dish.
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Ingredients fermented greens:
1/2 Chinese cabbage, sliced in small stripes
1/2 cauliflower, in small florets
1 bunch green onions
4 carrots, sliced in small cubes
1 small onion, minced
2 tablespoon curry
2 tabelpoons raisins
1 tablespoon high quality salt (f.ex. Himalaya)
Give the sliced cabbage and cauliflower florets into a bowl and add 1 tablespoon of salt and
mix firmly together with your hands, until the liquid of the vegetables gets dissolved by the
salt. Add all other ingredients and mix firmly. Give all into a preserving jar and press it with
your hands down, so that the liquid coming out of the vegetables will cover all greens. It is
very important that all ingredients are covered with the extracted water, otherwise the
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fermentation will not work. If you did not get enough water out of your greens, you may
help yourself in adding 1-2 tablespoons extra water. Close the jar and let the greens ferment
3 days on room temperature. After 3 days, you should hear a “click” when opening the jar
that means the fermentation is in progress. Taste the greens and if ok (it should taste sour
and slightly acidic), give the jar in the fridge (that turns down the fermentation processes). I
always keep a jar ready in the fridge to add to some dishes at any time. They will be good for
months.
Fermented foods are very healthy for your gut and digestive system because they are
probiotic and full of living enzymes. If you want to learn more about fermented foods, join
one of my workshop or buy my e-book online.
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Zucchini spaghetti with a tomato salsa
Zucchini spaghetti are not only quickly prepared, but fresh and with low carbs (if you want to
reduce on your carb intake).
Ingredients:
1 zucchini
1 dried fig
4 dried tomatoes, soaked for 15min in warm water
4 cocktail tomatoes
1 handful of wild herbs (dandelion, nettles or ground elder – alternatively spinach)
1 teaspoon of paprika powder
1 tablespoon fresh lemon juice
Oregano & fresh parsley
Salt & pepper
Slice the zucchini with a hand slicer into spaghetti noodles. For the salsa, blend all remaining
ingredients to a nice pesto. Season with the herbs, salt and pepper and enjoy!
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Eggplant with kidney beans and topped with cashew crème
Eggplants are such wonderful vegetables and full of secondary plant compounds that give it
such a pretty color. One of my boyfriend’s favorite dish are stuffed eggplants with kidney
beans and cashew crème. Beans are good sources of protein, although they will cause some
acidity in your body just as other highly protein sources. Therefore I recommend you to not
eat beans or lentils daily. However, they can highly contribute to a healthy diet!
Ingredients:
2 eggplants
1 small onion
1 glass of cooked kidney beans
1/3 cup tomato puree
1 tablespoon agave syrup
Parsely, pepper and salt
1/4 cup cashew butter (from your organic store)
1 tablespoon lemon juice
1 teaspoon thyme
Coconut oil
Salt & pepper
Preheat your oven to 190°C and cut the eggplants into 4 halves. Remove the inner of the
eggplants with a tablespoon and moisture the inside and outside of the eggplants with a bit
of liquid coconut oil. Give them into the oven and bake for 15 min.
In the meanwhile, bake a small onion in a pan and add beans, and tomato puree. Stir for 2
minutes and add the sweetener, herbs and season with salt and pepper. Mix the cashew
butter with 1/4 cup water, lemon juice and thyme to a thick crème. Take the eggplant shells
out of the oven and fill with the kidney beans and top with 2 tablespoons of cashew crème
at each. Put back in the oven and bake another 10 – 15 min. until the cashew topping gets
crispy and golden. Enjoy with some fermented greens.
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Tomatoes filled with a crème of sweet potatoes and coconut
The next two recipes are made with sweet potatoes. When I bake sweet potatoes, I usually
make more than I need because they remain good in the fridge for a few days and so
instantly available for new recipes. A really nice finger food, especially for guests, are filled
cocktail tomatoes with a coconut kiss.
Ingredients:
1 sweet potato, baked with the husk in the oven for approx. 40min until soft
4 tablespoons of the creamy layer from a can of coconut milk
A pinch of kurkuma and salt
Take the cocktail tomatoes and cut off a small piece on their bottom (otherwise they will not
stand properly). Cut off their top and with a small spoon, take out the liquid part. For the
crème, blend the sweet potatoes with the 4 tablespoons of the white, creamy layer in a can
of coconut milk. The remaining you can use in your smoothie for example.
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Season with salt and a pinch of kurkuma and fill the crème into the cocktail tomatoes. Top
them with black sesame seeds and enjoy this excellent finger food!
Dream cake of sweet potatoes, cashews and fresh berries
Did you every try to make a cake out of sweet potatoes? If not, it is time to try this tasty
combination! The cake is a hybrid between a raw and vegan one and tastes just delicious!
Ingredients:
2 medium sized sweet potatoes, baked with the husk in the oven for approx. 40min until soft
1 cup of almonds
1 ¼ cup Medjool dates
½ cup of creamy coconut milk (the upper layer of a coconut can)
1 tablespoon fresh lemon juice
Pinch of salt, vanilla powder and cinnamon
3 handful of different berries (raspberries, blueberries and blackberries)
Mint leaves
To make the crust of the cake, blend the almonds in a cooking machine with an S-knife to
small pieces (but not entirely to flour), set aside and take ¾ cup Medjool dates and also
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blend in your kitchen machine to a smooth paste. Mix with a spoon the almonds through the
date paste until it becomes a nice, thick dough. I take a 18cm large cake form and place a
baking paper over the bottom. This prevents the crust sticking on the ground. Press the crust
evenly on the bottom and give into the fridge.
Peal the baked sweet potatoes and give together with ½ cup of the dates, the coconut milk
and the lemon juice into your kitchen machine. Mix until you get a homogeny, nice crème.
Now add a pinch of salt, vanilla powder and cinnamon and mix for few more seconds. Pour
the crème over the crust and give into the freezer for at least 20min.
Before serving, decorate your cake with fresh berries and mint leaves…. now lean back and
enjoy!
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Passion for Raw – raw and simple cupcakes of blueberry banana
I really love edible plants! I think most of us do not realize how many plants and flowers are
edible besides those that are nicely shelfed in the supermarket. Of course, you should
always have a guide with you because there are plants with are poisonous and contain so
called alkaloids. Nicotine and caffeine are also alkaloids with which the plant tries to protect
her from being eaten. In small portions, these alkaloids make us humans addicted and harm
us when taking for a longer period of time.
But back to our recipe. One of the prettiest flowers is the passionflower. And you can eat it!
This is my passion for raw cupcake recipes, which makes your meal colorful inside and out!
Ingredients: for 5 cup cakes
1 cup of soaked cashews (for at least 2 hours)
1 cup of almonds
½ cup Medjool dates
½ cup coconut butter (you can get it in your organic store or via www.drgoerg.com/en)
1 cup of coconut milk (with the white layer on top of the can)
2 tablespoons agave syrup
1 cup frozen or fresh blueberries
1 banana
Pinch salt and vanilla powder
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We begin making the filling: blend the soaked cashews with the coconut butter (melted
bain-marie), the coconut milk, salt, vanilla powder and the agave syrup to a nice, thick
crème. Separate the cream 1 to 2 and mix in the bigger part of the crème the blueberries. In
the smaller portion of the crème, mix the banana.
Take a silicon form (like a muffin form) and pour first in the blueberry crème and then the
banana crème. Give into the fridge and wait until hardened.
In the meanwhile, blend the almonds in your kitchen machine with an S-knife to small pieces
(watch out that it does not get flour). Set aside and mix the dates also in the kitchen
machine to a smooth crème. Mix both good together until they get a sticky dough.
When the filling is firm, take out of the fridge and separate the dough in 5 equal pieces and
press into the silicon form so it gets a nice, straight ground. Turn around and remove the
silicon form – ready are your pretty, colorful and tasty raw passion cupcakes!
Fruits with a white chocolate kiss
Strawberries and physalis go along very well with white chocolate! This is a nice, light and
tasty snack for you and your guests! Raw, vegan white chocolate is made with cocoa butter.
Ingredients:
10 strawberries
10 physalis
¼ cup cashew nuts
¼ cup cacao butter
1 tablespoon agave syrup
1 EL fresh lemon juice
Pinch of vanilla powder
Mix all ingredients for the
white chocolate in a small
bender until thick and
smooth.
Dip the fruits in it – and enjoy this summerly kiss!
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