Eating Healthy in Ramadan

Summer in Dubai. Hot climate.  2015 the high temperatures started early and this year Ramadan falls amidst the hottest period of summer. Muslims observe strict fasting on food and beverage from sunrise until sunset during the holy month of Ramadan.  When breaking the fast and during the night the intake of food and beverage can make a huge impact on health and wellbeing. Even though I am always advising in my cooking classes and consultations on the advantages of regular healthy food and liquid intake, I believe in this very specific fasting period healthy food can be enormous beneficial.

soup 1

BROCCOLI SOUP

What to Buy for 2 portions

60 g broccoli
300 ml vegetable stock or water
Salt, pepper, nutmeg
1 slice fresh garlic (less than a clove to not over power )
1 tsp pumpkin seeds oil
1/4 bunch chives or spring onions green, finely cut

optional: 4 cherry tomatoes, 20 g smoked tofu, cut in cubes and skewered on a bamboo stick

How to Make It
Steam the broccoli for 3-5 minutes. Blend with water or vegetable stock and garlic. Season with salt, pepper and nutmeg and serve with a drizzle of aromatic pumpkin seeds oil and freshly cut chives. Divine!If you would like to do a little bit extra garnish, pan fry the skewer with cherry tomatoes and smoked tofu in a little bit of olive oil and serve with the soup.  This is optional, a bit more work but worth trying, especially if you have guests.
Chef Gabi’s Tip
This smooth-textured low calorie soup has a delicious fresh taste, a chlorophyll and vitamin packed appetizer, lunch or dinner.

If you wish to know what else to do with broccoli, per se a very healthy vegetable, read my blog post a bout Chlorophyll and  try my raw and vegan Broccoli Pesto here. Lovely to dip crudites in it, or wholesome bread, flax crackers or with zucchini pasta.
More soups I can recommend if you are fasting or not are the earlier published
Cauliflower Soup with Beluga Lentils
Carrot Soup with Oat Quenelles
Potato Vegetable Soup with Marjoram (Bavarian taste alert!)
and keep this one for winter: Red Cabbage Soup

Stay healthy this Summer & during Ramadan. xx Chef Gabi

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Healthy Food on the go

What to do when you have busy schedule and want to maintain a healthy eating pattern on the run? I have written a book about food suitable for all busy bees out there, however it is in German language only, so here is a simple, wholesome and delicious dish out of it for all English speakers. It can be easily packed and taken along. Enjoy!

Buckwheat Taboulehimage

2 Portions

What to buy

50 g buckwheat
150 g tenderstem broccoli and 150 g cauliflower
150 g mango
Salt
2 tablespoons olive oil1 small chili
½ vanilla pod
1 lime (juice)
cress for garnish

How to Make It

Toast the buckwheat slightly in the oven.
Wash the broccoli and cauliflower and shred them. Peel the mango and dice it. Deseed the chili and chop it. Mix all ingredients and season with lime juice, olive oil, salt and vanilla. Serve topped with cress.

Chef Gabi’s Tip
Buckwheat is a gluten free grain providing high dietary fiber, eight essential amino acids, phosphorus, magnesium, iron, zinc and copper. The grains are a rich supply of flavonoids, particularly Rutin.

Healthy Food for Running

running

Dubai Holding annual Womens Run is coming up soon, hence I have been asked to give some tips how to nourish the body in preparation, during and after running a marathon.
Nourishing the body and eating smart is always a good idea. It can help in many ways to be better, support sports performance, look great, feel good every day.

Read the article here.
dscn17421As the good carbs play a role when it comes to endurance sport performance
this simple and delicious recipe might be of interest!

Stay healthy and enjoy life!

Mango Sorbet – raw and delicious

What should we demand more of desserts than being without added sugar, raw, and full of vitamins? Mango season is on here in Dubai and hence also my ice cream maker busy for this quick and easy treat:

Mango Sorbet 
4 portions

What to Buy
1 ripe mango
1 pinch vanilla
juice of 1 orange and 1 lemon
25 ml coconut milk
optional: agave, stevia or acacia honey

How to Make It
Peel the mango and cut the flesh off the stone (or is it called seed?).
Blend mango, the juices, coconut milk and vanilla to a  smooth and silky cream and transfer in an ice cream maker to freeze.
Depending on volumes your sorbet should be ready within 10 -20 minutes.

Chef Gabi’s Tip:
Mangoes are high in Vitamin A, C and pectin, support digestion and alkalize. Fresh and ripe mangoes don’t even need to be sweetened, and their flesh pureed is smooth as silk. That’s why this sorbet always turns out picture perfect!
I have garnished my sorbet on this picture with freshly pureed raspberries (added a little lemon juice and a dash of agave or honey here), pistachios and fresh coconut. There is nothing better in my Dubai summer, seriously.

Discover the Flavors of Health. Wishing you all blessed Eid Holidays.mangosorbet

Raw Spicy Crackers

As a chef and passionate cook I am by nature a fan of all fancy kitchen gadgets. Needless to say I risk running out of space in my test kitchen…But I had a  v e r y  good excuse to buy myself a dehydrator recently (I kept my eyes on several models for quite a while) – needed it to develop more raw food recipes! Now I am excited to try some really delicious treats. With the side effect my friends get to try a lot at our FIFA world cup gatherings (yes I am watching football!).

Raw Spicy Flax Crackers

What to Buy
50 g golden flax seeds
10 g black chia seeds
20 g black sesame seeds
1/2 bunch fresh zaatar or thyme
50 g almonds with skin
1 garlic clove
1 red bell pepper
1 fennel bulb
1 tbsp turmeric powder
1 small red chili (optional, leave it out if you don’t like it hot spicy)
5 ml olive oil
Salt to taste
150 ml water
dehydrator 1dehydrator 2dough spreaddehydrator 3dehydratorcrackers ready

How to Make It
Juice the fennel, the garlic and the red bell pepper. Grind the almonds in a food processor until they are fine. Chop the zaatar, garlic and the chili. Mix all ingredients and add as much water as needed until a semi soft and smooth dough is achieved. Season with salt. Spread the dough out thinly on parchment paper and place in the dehydrator at 45 degrees Celsius for 10 hours. Note: The thinner the dough, the better turn out the crackers.

Chef Gabi’s Tip:
Keep the crackers in an airtight container until use.
Once entirely dehydrated you can brake the crackers into desired size pieces (I love them unevenly broken, they look like we do this with baked Lavosh) and serve them either in bread basket or as pictured below topped with guacamole, cherry tomatoes and basil leaves as a healthy and delicious snack.
crackers avocado

I had made a similar recipe into mini grissinis, for an event in Abu Dhabi Jumeirah at Etihad Towers recently, together with a chilled Carrot Vichysoisse. So good!
vichysoisse 2 bettersetting up AD

Stay balanced, healthy and fit this Ramadan.

 

Delicious Edible Wellness – raw vegan!

Being a cookbook author myself writing and developing recipes is one of my most loved tasks. I am currently experimenting a lot with raw, detoxing, vegan food for our Talise Spas. Because Spa food is by nature a light, detoxing, skin beautifying treat.

What more I need to say, take a look at my delicious edible wellness!

dessert1` parline salad and soup smoothie tartar vegchips2

 

 

 

 

 

 

 

 

I am very proud that a selection of the dishes will be available soon through Talise Nutrition at Jumeirah Talise Spas in Jumeirah Hotels and Resorts. I will keep you posted!

Have a blessed Ramadan everyone, be balanced, stay healthy, radiant and fit.

Healthy Eating Tips for Ramadan

To ensure good health and fitness during the time of fasting, Talise Fitness and
Talise Nutrition have teamed up with health tips around the holy month of Ramadan.
Ramadan 1 new
A booklet of healthy lifestyle tips will be available in any Talise Fitness comprising my recipes, a meal plan recommendation and below generic tips to help maintain good health and optimal nutrition.

I hope you enjoy reading my tips, stay healthy and energized.

Wishing you all a peaceful and blessed Ramadan.

 

When breaking the fast in Ramadan, the quality of the food for Iftar and Suhoor is very important.


Ramadan 1 new
Food provides our bodies with the fuel source to manufacture energy. We often forget the importance of a healthy food in producing energy. The key to having a diet which produces high levels of energy is to avoid refined foods. Basically the more food is refined, the more energy deficient it becomes.

Ramadan 1 newThe second element related to diet is the amount we eat. Digestion takes up over 50% of our energy reserves. So overeating is one of the largest energy drainers on the body.

 

Ramadan 1 newFinally is lifestyle. Balance is the key. The most important element to lifestyle is ensuring adequate sleep. Sleep is when our bodies repair.
Look after yourself, eat a healthy diet, exercise regularly, get plenty of sleep and maintain a positive, happy outlook on life. Your body will produce bounds of excessive energy, heal itself and you will feel and look ten years younger.

Add variety, but avoid volumes. Maintain balance. Embrace healthier foods.

VARIETY Ideal is eating a rainbow of colors, including black as for example black berries over purple like red cabbage and purple potatoes to white e.g. white radish or dairy

POWER PROTEIN We recommend to eat high quality, low fat protein. Prefer low purine meats such as white fish and poultry over red marbled meats prepared with very little fat (grilled, steamed, baked). For vegetarians: mushrooms, soy bean products, pulses, eggs, dairy, nuts and super grains quinoa and amaranth provide high quality protein.

HIGH FIBRE & WHOLESOME
Many vegetables are fibruous, and hence help digestion and detoxification. Look for broccoli, green beans, spinach leaves, savoy cabbage, pak choy, kale.

Eat a small to medium amount of good carbs which support slow and constant energy supply into the bloodstream, digestion and detoxification in all hulled starches and whole grains such as unpeeled rice, or quinoa, nuts and seeds. Avoid or reduce the bad carbs like white sugar, white flour, peeled rice etc.).

LOW FAT and LOW SUGAR
Avoid cream sauces and soups, deep fried and breaded foods, fatty cheeses, creamy desserts, and all things made with white sugar and white flour. Have fruits for dessert instead, and pick the wholegrain bread rolls from the basket.

BALANCE A 35 % raw 65% cooked food ratio is beneficial to avoid pH imbalance or over acidity. Have Something RAW in the beginning of a meal – you can start with a salad and a light dressing, or have some crudités with light dips, a cold soup (gazpacho) or fruits (for Suhoor).

MODERATE Eating very slowly and chewing well helps to consume moderate portions and optimal nutrient absorption. Don’t “clean the plate” – stop eating when you feel you are satisfied.