Spermidine rich recipes

1. Mushroom omelet

Shopping list

• 2 eggs
• 4 mushrooms
• 4 slices of cheese (long matured)
• 1 tablespoon diced bacon
• 1 handful of spinach leaves
• ½ green onion
• pumpkin seeds, herbs
• 1 piece of oat or wholemeal pastry

Preparation

Cut mushrooms, bacon and young onion into small pieces and fry. Add spinach leaves, cheese and beaten eggs. Season to taste and sprinkle with herbs and pumpkin seeds. Serve the finished omelet on a plate together with a piece of oat or whole wheat pastry.

2. Banana pancakes

Shopping list

• 30 g buckwheat flour
• 30 g wholemeal flour
• ½ tsp baking powder
• 20 g grated hazelnuts
• 1 ripe banana
• 1 egg
• 80 ml milk or vegetable drink
• 3 pieces of dark chocolate
• maple syrup for garnish

Preparation

Mix flour, baking powder, a pinch of salt and the grated nuts in a bowl. In a second bowl, mash the banana and stir in the egg and milk. Then slowly mix the contents of the two bowls until a viscous mixture is formed. Add the chopped chocolate and sweeten the mixture to taste. Let the dough rest briefly. Coat a pan with oil or butter and, using a ladle, pour a large dollop of batter into the pan. Bake this over medium heat until golden, turning as soon as small bubbles are visible. Stack the finished pancakes on a plate and garnish with maple syrup.

TipIf you want extra fluffy pancakes, you can whip the egg whites separately at the beginning and add them to the batter as beaten egg whites.

3. Vegetable rice pan with chicken breast

Shopping list

• 150 g brown rice
• 1 soup cube
• 75 g peas
• 75 g corn
• 250 g broccoli
• 1 clove of garlic
• 2 tsp curry powder or turmeric
• 1,5 tsp butter
• 2 tbsp. soy sauce
• Optional: chicken breast fillet

Preparation

Cook brown rice in vegetable soup until tender. Mix butter, curry powder and soy sauce with the rice. Chop garlic and sauté with the vegetables. Mix vegetables and rice and season as desired. Optionally, cut chicken breast into strips, sauté and mix in.

4. Mushroom risotto

Shopping list

• 150 g brown rice
• 125 g mushrooms
• 175 ml vegetable soup
• ½ onion
• ½ clove of garlic
• grated parmesan
• parsley

Preparation

Chop the onion and fry half of it together with the rice briefly with a little oil. Empty the vegetable soup to it and cook the rice on medium heat until all the water has boiled away. Chop the garlic, halve the mushrooms and cut them into small slices. Sauté the garlic, mushrooms and the rest of the onion in a pan. Stir the mushroom mixture into the rice and add Parmesan cheese and parsley to taste and season.

5. Cream of broccoli soup

Shopping list

• 400 g broccoli
• 80 ml cream
• 750 ml vegetable soup
• ¼ onion
• ½ clove of garlic
• Optional: a piece of oat - or wholemeal pastry

Preparation

Chop the onion and garlic, fry in a pot with butter or oil and pour the vegetable soup. Wash and chop the broccoli and cook in the soup over medium heat until soft. Then puree the soup, add cream and season to taste. Serve soup with a piece of oat or whole wheat pastry.

6. Vegetable casserole

Shopping list

• 200 g potatoes
• ½ cauliflower
• ½ broccoli
• ½ onion
• ½ clove of garlic
• 1 tbsp butter
• 1 tablespoon flour
• 50 g grated cheese (long matured)
• 50 ml milk
• 100 ml cream
• pumpkin seeds
• Optional: 2 tablespoons bacon (diced)

Preparation

Preheat oven to 200 degrees hot air. Boil potatoes and cut into slices. Divide cauliflower and broccoli into florets, cook for about 8 minutes and drain. Add butter to pan and stir in flour. Then also stir in cream and milk, bring to a boil and add cheese. Then put potatoes, broccoli and cauliflower in the baking dish, pour cheese sauce over them, optionally sprinkle bacon cubes and season as desired. Bake for 15min and then garnish with pumpkin seeds.

Want to get more? How about a breakfast rich in spermidine for a good start to the day!