Wöchentliche Mahlzeitvorbereitung / Weekly Meal Preparation

Vegan Crush Wöchentliche Mahlzeitvorbereitung (persönlicher Kochservice) mit gesunden und leckeren Gerichten!
 
In 4 einfachen Schritten!
1. Du erhaltest ein persönlich abgestimmtes Menü
2. Ich kümmere mich um den Einkauf
3. Koche die Mahlzeiten
4. Verlasse Deine Küche sauber und den Kühlschrank voll mit leckeren Gerichten!
 
Alles was noch zu tun bleibt, ist den Kühlschrank öffnen und genießen! Vereinbare ein kostenloses Beratungsgespräch um mehr zu erfahren und die beste Option für Dich zu finden. 
 
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Health Boosting Meals that will keep you satisfied and energized!

Take control back over your diet without any grocery shopping, cooking or even thinking about food! But you will exactly know what you eat and you will follow your goals at the same time!

Vegan Crush Weekly tailored Meal Preparation (Personal Chef Service)

In 4 SIMPLE & EASY steps.
1. I create a tailored menu for you based on your preferences.
2. I do the grocery.
3. Cook the meals at your kitchen.
4. Leave your kitchen clean and your fridge full with delicious items for the week.

All you have to do is open the fridge and enjoy. Try it out for a week and resume or pause anytime. (online consultation available)

Schedule a free consultation to go through details and to see what option is best for you.

Maricel Lukkanit persönlicher Kochservice

persönlicher Kochservice

 

Vegan Beet Pattie with Tahini Sauce

Savory Food, Stuff I Make | March 11, 2016 | By

During my travels in Ko Phangan I got inspired by this beautiful dish and created my own version which turned out perfectly! Before I wasn’t much of a beetroot lover but with this recipe I am starting to get the switch. 🙂 With these, you can make the vegan beet patties, or you can make them into vegan beet balls. I made patties because I didn’t have bread for a burger. The length of time it takes to cook can also vary, depending on the size of the patties, so you’ll need to constantly check!

Vegan Beet Pattie with Tahini Sauce1

The way I actually ended up eating them and it was perfect together with my brown rice, quinoa, buckwheat mix and alfalfa sproud salad topped with tahini sauce. WOOT!

Vegan Beet Pattie with Tahini Sauce
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Ingredients
  1. For the Beet Patties
  2. 1 cup raw beetroot peeled and shredded
  3. 1 cup cooked brown rice
  4. 1 teaspoon fresh thyme leaves, minced
  5. 1 clove garlic, minced
  6. 1 teaspoon cumin
  7. 3 tablespoon hemp seeds
  8. 1/2 salt
  9. 1/2 pepper
  10. 1 tablespoon balsamic vinegar
  11. olive oil
  12. For the Tahini Sauce
  13. 2 Tbsp tahini
  14. 2 Tbsp maple syrup
  15. 3-4 Tbsp lemon juice or apple cider vinegar
  16. 1-2 Tbsp vegetable oil
  17. salt to taste (optional)
  18. pepper
  19. cayenne
Instructions
  1. In a food processor, add the beets, brown rice, thyme, balsamic vinegar, garlic, salt, and pepper. Process ingredients for about 15-30 seconds until everything is mixed together. You don't want to process until ingredients form a paste, just until everything comes together.
  2. Form the mixture into patties, you will get about 6-8 depending on how big you make them. Place patties on a large baking sheet lined with parchment paper. Place baking sheet in the refrigerator for at least 30 minutes, this will make it easier for you to handle them when cooking.
  3. To cook beet burgers, place a large pan over medium heat and coat the bottom with olive oil. Once the pan is hot, add the beet burgers and cook for about 3-5 minutes on each side (Or bake at 400F for 15 minutes).
  4. Prepare the tahini sauce. Whip briskly with a fork or process in blender for extra creamy texture.
  5. Place salad on a plate, top with the beet patties and spread the top of the bun with the tahini sauce. Enjoy!
Notes
  1. If you're not serving them soon, transfer the cooked patties on cooling rack and let them cool down completely. Store in air-tight container and freeze well.
Vegan Crush http://maricelsvegancrush.com/

Vegan Pan-Fried Dumpling Recipe

Savory Food, Stuff I Make | February 18, 2016 | By

When I was in China I had a lot of different amazing dumplings and these days I’ve been really missing them. So I thought I godda create some awesome vegancrush dumplings! The filling always varies and the sauce in the filling makes the difference and is the key. I like to experiment and mix things together and this one just came out the way I wanted it to be. It´s almost like an explosion in your mouth as you don´t really expect how its gonna taste like and you don´t even need a dipping sauce for it yay + it´s really quickly done! Enjoy the recipe. 🙂

Dumplings filled with Tofu almond delight1

Vegan Pan-Fried Dumplings Easy delicious Recipe

Vegan Pan-Fried Dumpling Recipe
Yields 12
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Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Ingredients
  1. ½ cub minced soy texture (soaked in water for 10min and drained)
  2. 5 cherry tomatoes (chopped)
  3. 1 tbsp curly parsley (chopped)
  4. 3 tbsp soy sauce
  5. 1 tbsp agave sirup
  6. 2 tbsp peanut butter (you can also use other nut butters)
  7. 1/4 cup water, plus more for assembly
  8. 12 dumpling wrappers (white round ones)
  9. pepper to taste
  10. oil for the pan
  11. little bowl of water (for the wrapping)
Instructions
  1. Start frying the minced soy texture until golden brown than add the soy sauce, pepper and agave sirup.
  2. Add the tomatoes and combine than add the peanut butter and the water. The consistency should be thick and creamy almost like a paste. Give it a try and adjust the spices if you think you need more salt, pepper or agave.
  3. Now comes the wrapping part. Get one wrap and place little less than a teaspoon of the filling in the center of the wrap. Get yourself the little bowl of water and dampen the edges of each wrapper.
  4. There are several ways to do this next wrapping step, but the easiest way for first timers is to pinch the wrapper in half at a point in the middle and then fold the skins over twice on each side and make sure to close the edges. Repeat until all your filling is gone.
  5. Heat a non-stick pan over medium high and add a couple tablespoons of oil. Add the dumplings in a circular formation around the pan and allow them to fry on each side for a couple minutes. These are little pockets of light, joy, and deliciousness! 🙂
Notes
  1. I ate it without a dipping sauce but if you like some I recommend chili sauce or chinese black vinegar.
Vegan Crush http://maricelsvegancrush.com/

Cauliflower Buffalo Wings – Gluten Free

Chicken Wings

Savory Food, Stuff I Make | February 7, 2016 | By

Cauliflower is very versatile and a extremely nutritious vegetable. Not only can you make these amazing Cauliflower Buffalo Wings but you can also roast it to a char or steam and puree it and it transforms into a mashed potato-like dish with less calories. These Cauliflower Buffalo Wings are incredible and very addictive even to non vegans and specially for kids! Its the perfect gluten free healthy snack for a movie or just to enjoy with friends and family.

Chicken Wings

Buffalo Wings1

 

Buffalo Cauliflower Wings Gluten Free
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. 1 large head of cauliflower, broken into bite sized pieces
  2. ½ cup brown rice flour or almond flour/meal
  3. ½ tsp salt
  4. 2 tbsp onion powder
  5. ½ cup water
  6. ½ cup hot sauce (or barbecue sauce any sauce you like)
Instructions
  1. Preheat oven to 450F.
  2. Combine all of the ingredients except the hot sauce in a bowl. Whisk together until smooth (consistency should be on the thinner side).
  3. Mix in cauliflower, being sure that all the pieces are coated.
  4. Place cauliflower on a baking tray in a single layer (use parchment paper or oil to prevent it from sticking) and roast in the oven for 15 minutes.
  5. Using a spatula, gently scoop the cauliflower from the tray and put into the bowl of hot sauce. Carefully and slowly toss the cauliflower around to coat with sauce.
  6. Place the cauliflower back on the baking tray and roast for 25 more minutes until the sauce has absorbed/firmed up on the cauliflower.
  7. Serve with your favorite dressing and voilá enjoy!
Notes
  1. Sprinkle some nutritional yeast on top and serve while still hot.
Vegan Crush http://maricelsvegancrush.com/

Quinoa Chickpea Tabbouleh and Wheat Free Falafel

Savory Food, Stuff I Make | February 4, 2016 | By

These Quinoa Chickpea Tabbouleh with wheat free Falafel are packed with protein and full of color! Quinoa is one of my absolute favorite grains — breakfast, lunch, or dinner. I’m a die-hard fan. It has a toasted flavor and slightly chewy texture that makes it great on its own or in a salad like this one.

Vegan Chickpea Salad

Quinoa Chickpea Tabbouleh and Wheat Free Falafel
Yields 4
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. For the Tabbouleh
  2. 1 cup quinoa
  3. 1 (15 ounce) can lentils, drained and rinsed
  4. 1 (15 ounce) can chickpeas, drained and rinsed
  5. 1 yellow pepper
  6. 1/2 red onion, sliced
  7. 2 bunches Italian parsley, finely chopped
  8. 1 bunch mint, finely chopped
  9. 1 small beetroot (sliced in small cubes)
  10. 2 tbsp extra virgin olive oil
  11. 1/4 cup lemon juice, about juice of 1 lemon
  12. Pinch cinnamon
  13. Salt and freshly ground pepper, to taste
  14. For the Falafel
  15. 2/3 cup raw chickpeas, soaked overnight (120 g)
  16. 1 handful of cilantro
  17. 1 cloves of garlic
  18. 1/2 onion
  19. 2 tsp ground cumin
  20. 1 small yellow bell pepper
  21. Black pepper and salt
  22. 8 tbsp oat flour
Instructions
  1. Add 1 cup quinoa to 2 cups boiling water. Reduce heat to low. Cover and simmer until tender, about 15 minutes and let stand, covered, for 5 minutes.
  2. Fry the onions on a non stick pan without oil until translucent and add the chickpea and lentils. Cook until fluid is evaporated. Combine in a bowl the quinoa, chickpeas lentil mix, yellow pepper, onion, parsley, mint, olive oil, lemon juice, pinch cinnamon, and salt and pepper. Toss to combine.
  3. For the Falafel add chickpeas to a food processor or blender and blend for a few seconds.
  4. Add the rest of the ingredients (except the oat flour) and mix to combine. Don't overblend, you want a chunky texture. Add the oat flour and blend just until it's mixed with the rest of the ingredients. Place the mixture in a bowl, cover and let stand in the fridge for at least one hour.
  5. Make about 16 patties and fry on a non stick pan until golden brown on each side.
  6. Now serve as you like and sprinkle some beetroot on top, bon appetite!
Vegan Crush http://maricelsvegancrush.com/