ingredients (for 20 servings): 

100g hazelnuts, 100g cashews, 200g oats, 125g dried cranberries, 100g sunflower seeds, 125g butter, 120g honey, 2 egg whites 

preparation: 

1. Chop up the hazelnuts and cashews and roast them in a pan without oil (do not forget to stir occasionally).

2. Chop up the cranberries and combine cranberries, nuts, oats and sunflower seeds. 

3. Melt the honey and butter in a pot and let it cool. Then add them to the dry ingredients. 

4. Beat the egg whites and gently fold in. 

5. Spread the mixture (1-2 cm thick) on a tray covered with parchment paper. Back at 170° (150° for a convection oven) for 18-20 min. 

6. Allow to cool on the tray and cut it in 20 bars. 

Tip: If you like you can add some agave syrup and chocolate chips.

nutrition facts per serving: 

calories: 209 kcal 

carbohydrates: 17,8g 

protein: 4,5g 

fat: 12,6g 

You can keep them for long and they are very inexpensive. 

Prep: 30 min

Ingredients: (for 2 servings)

150g bulgur, 1 onion, 1 clove of garlic, 200g cherry tomatoes, 2 tbsp olive oil, 2 tsp tomato paste, 3 tbsp parsely,  salt & pepper 

preparation: 

1. Allow bulgur to steep in  boiling salt water according to package instructions. 

2. Chop up the onion and  garlic and quarter the tomatoes. 

3. Stew the chooped onion and garlic in heated olive oil and add the tomato paste. 

4. Then combine all ingredients in a mixing bowl, add tomatoes and parsley and season with salt and pepper. 

Tip: According to taste you can add black olives and walnuts. 

nutrition facts per serving: 

calories: 474g 

carbohydrates: 68,5g

protein: 12g

fat: 15,5g 

This dish is vegan and inexpensive to make! 

Prep: 30 min 

Ingredients: (for 2 servings)

150g broccoli, 50g carrots, 1/2 onion, 1 clove of garlic, 200g canned  chickpeas, 1 tsp curry powder, 35g breadcrumbs, olive oil, salt & pepper 

preparation: 

1. Cut the broccoli and blanch it in boiling salt water for 1-2 min. 

2. Peel and finely grate the carrots. 

3. Chop the onion and garlic and then braise lightly in olive oil. 

4. Blend the chickpeas with the curry powder until only a few chunks are left. Combine with the remaining ingredients in a large mixing bowl. 

5. Shape the mixture into 6 fritters and roast them in olive oil until golden brown. 

Tip: This dish goes well with a yoghurt-garlic-dip. 

nutrition facts per serving: 

calories: 270 kcal 

carbohydrates: 34g 

protein: 11g 

fat: 9g 

The fritters are vegetarian and lactose- free. 

Prep: 35 min 

 Ingredients: (for 2 servings)

200g basmati rice, 200g mushrooms, 1 pepper, 2 carrots, 1 onion, 2 tbsp olive oil, 200ml coconut milk, 1 tsp curry powder, salt & pepper 

preparation: 

1. Cook the rice, wash all veggies and peel the carrots. 

2. Cut the pepper and the carrots in slices, quarter the mushrooms and chop up the onion. 

3. Roast the chopped onion until it is golden and take the pieces out of the pan shortly after. 

4. Add the vegetables (according to cooking time) to the pan and sauté with 2 tbsp of olive oil. Then season with curry powder, salt and pepper. 

5. Add the onion and pour the coconut milk in. Afterward bring it to a boil. 

6. Serve it with some rice. 

Tip: Optionally, other vegetables can be added to your liking. 

nutrition facts per serving: 

calories: 798 kcal 

carbohydrates: 93g 

protein: 13g

fat: 40g 

This recipe is vegan and inexpenisve. 

Prep: 30 min 

Ingredients: (for 2 servings)

300g chicken breast, 2 onions, 1 clove of garlic, 450g pepper of different colours, 2 tbsp olive oil, 1 tsp paprika powder, 1 tsp tomato paste, 1 tsp flour, 300ml broth, 1/2 bunch of parsley, 1 tbsp crème fraîche, salt & pepper

preparation: 

1. Cut the chicken breast and the pepper into pieces, quarter the onion and chop the garlic. 

2. Sear the meat and season it with salt, pepper as well as paprika powder. Subsequently, take it out of the pan.  

3. Add the onion, garlic and pepper to the pan to stew. Stir in the tomato paste and let it all stew for a few minutes, then add the flour. Pour in the broth and bring it to a boil. 

4. Add the chicken and let it cook for 7 min. Mix in the parsley and crème fraîche with the goulash and season to taste. 

Tip: Noodles and rice go very well with this dish. 

nutrition facts per serving: 

calories: 498 kcal 

carbohydrates: 29g

protein: 42g

fat: 22g 

This recipe is easy and inexpensive to make! 

Prep: 40 min