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Healthy recipes

Marcus Rohrer Spirulina is a food supplement. Food supplements should not be used as a substitute for a varied diet and a healthy lifestyle. Spirulina is a nutrition source of nature and contains more than 96 substances, vitamins, minerals, amino acids and al lot more nutrients. It offers a lot extra for your health and vital life and is 100% natural and can be used in delicious healthy recipes.

Pesto with spirulina

Preparation: 10 minutes (For 1 little jar)

Ingredients:

  • 20 gram fresh basil leaves (2/3 of a basil plant)
  • 30 gram pine nuts
  • 50 gram grated Parmesan cheese
  • 1 clove garlic (pealed)
  • 2 large shoots of olive oil (about 4 tablespoons)
  • 1 teaspoon Marcus Rohrer Spirulina® powder
  • ½ lemon or a ½ tablespoon lemon juice
  • Salt and/or pepper to taste
Directions: Grill the pine nuts for a minute in a dry skillet and let it cool off. Put the basil leaves, pine nuts, Parmesan cheese and garlic in the blender and mix it into a green mass (you can also use a bowl and a hand blender). Add the Marcus Rohrer Spirulina®, some lemon juice and the olive oil and mix it into a smooth green mass.   Season it with some salt and pepper. Less or more olive oil is possible, depends on how thick or thin you want the pesto to be.   This pesto is delicious with pasta (for example salmon and spinach), but also as dressing on a salad (mix 2 tablespoons low-fat yoghurt with 2 teaspoons pesto).

Pesto-yoghurt dressing for salads

Preparation: 5 minutes

Ingredients:

  • 2 tablespoons low-fat yoghurt
  • 2 teaspoons pesto met spirulina (see recipe)

Directions: Mix 2 tablespoons low-fat yoghurt with 2 teaspoons pesto for 1 portion salad.

Only add the pesto to hot dishes at the last minute. Do not store (covered) this pesto in the refrigerator for more than 3 day. You can store in the freezer, but not longer than 1 month.

Pasta with salmon, spinach and pesto

Ingredients:

  • 300-500 g pasta (penne of tagliatelle)
  • 600 g fresh salmon filets
  • 250 g cherry tomatoes (or roma tomatoes)
  • 600 g fresh spinach
  • 150 g herb cream cheese
  • 2-4 tablespoons pesto
  • 1-2 teaspoons pesto spirulina (not necessary if you use your self-made pesto with spirulina)
  • Salt and/or pepper to taste
Directions: Boil the pasta according to the instructions in plenty of water (possibly with some salt). Meanwhile cut the cherry tomatoes in half (roma tomatoes in quarters). Cut the salmon into cubes.   Heat the oil in a frying pan and fry the salmon cubes in 5 minutes brown and cooked. Heat the oil in a large pan at the same time, add the spinach in parts and let it shrink in 2 minutes (while stirring). Add the cream cheese, the pesto and spirulina (or your self-made pesto with spirulina) to the spinach and let it melt on a medium heat for 3 minutes. Add the pasta and warm the pasta while stirring.  Finally add the cherry tomatoes and spread the pasta over 4 plates. Then put the salmon cubes on it.   Instead of spinach you can also use arugula. Then prepare the pasta the same and add the arugula just before serving and scoop through the pasta.

Preparation: 15-20 minutes (For 4 persons)

Cottage cheese/Yoghurt with grains and fruit

Preparation: 5 minutes (For 1 person)

Ingredients:

  • 1 banana (or other fruit) in pieces
  • 30-70g breakfast cereals (muesli/cruesli/granola)
  • 150-350 ml low-fat yoghurt
  • 2-3 teaspoons honey (to taste)
  • 1 teaspoon Marcus Rohrer Spirulina® powder
Directions: Put the banana, the muesli, the Marcus Rohrer Spirulina®, the honing and the yoghurt in a bowl and stir everything well. Also delicious with other fruit, or with cottage cheese or Greek yoghurt.

Banana-spirulina ice cream

Preparation: 10 minutes excl. freezing time (for 2-4 persons)
Ingredients: 4 bananas + 1 teaspoon Marcus Rohrer spirulina powder

Directions: Peel 3 bananas and put them in the freezer for the night (at least 2-3 hours). Get them out of the freezer five minutes before you going to make ice cream and let them thaw lightly at room temperature. Break the  half frozen bananas in pieces and put them together with the fresh peeled banana in the blender. Add a teaspoon spirulina powder and mix it into an even mint-green mass. Spoon the ice cream into a bowl or glass. Delicious to serve it with chopped nuts or fresh fruit.

Zucchini soup

Preparation: 15-20 minutes

Ingredients:

  • 2 zucchinis
  • 1 onion
  • 1 potato
  • 1-1½ liter chicken stock (or vegetable stock)
  • Salt and/or pepper to taste
  • Add possibly: some cream, grated Parmesan cheese as garnish
Directions: Put the stock in a big pan. Cut the zucchinis (with skin) in large chunks and cut the potato and onion in small pieces. Add this al to the stock and bring it to the boil. Turn down the heat and let the soup run for 20 minutes. Purée de soup with a hand blender into a smooth soup.Possibly add some cream to make the soup more creamy. Serve the soup hot in bowls and add salt and pepper to taste. Possibly garnish with some grated Parmesan cheese.

Perfect Oatmeal

A perfect way to start a day of healthy eating! And who would have thought that a bowl of oatmeal could provide over half of the daily value for those hard-to-find omega-3 fatty acids as well as 109% of the daily value for manganese. Enjoy!

Ingredients:

  • 2-1/4 cups water
  • dash salt
  • 1 cup regular rolled oats
  • 1/2 tsp cinnamon
  • 1/2 tsp spirulina
  • 1/4 cup dried cranberries
  • 1/4 cup chopped walnuts
  • 1 TBS flaxseeds
  • 1 TBS blackstrap molasses
  • 1 cup milk or dairy-free milk alternative

Directions: Combine the water and salt in a small saucepan and turn the heat to high. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, spirulina, cranberries, walnuts, and flaxseeds. Stir, cover the pan, and turn off heat. Let set for 5 minutes. Serve with milk and molasses.

Prep and Cook Time: 15 minutes (for 2 persons)

Seared Tuna Salad

This healthy salad is tasty and easy to prepare. The vegetables are a beautiful complement to the tuna along with the flavour of the dressing. The dressing is low in fat and the stovetop searing method for the tuna makes it even healthier because it uses no heated oils.

Ingredients:

  • 3 cups mung bean sprouts
  • 500g fresh tuna
  • 1 TBS fresh lemon juice
  • 1 cup cucumber, peeled, seeds scooped out and sliced 1/4 inch thick
  • 2 cups snow peas, ends removed and cut in half
  • 6 cherry tomatoes quartered
  • ½ cup chopped scallion
  • 2 TBS chopped cilantro
  • 1 tsp toasted sesame seeds
  • Dressing
  • 3 TBS soy sauce
  • 2 TBS fresh lemon juice
  • 2 tsp honey
  • 1 tsp spirulina
  • 1 TBS extra virgin olive oil
  • salt and white pepper to taste
  • pinch red pepper flakes

Directions: Rinse and dry mung bean sprouts. This can be done easily in a salad spinner. Lay out pile of sprouts on cutting board and chop a couple times. Place in a bowl and add rest of salad ingredients. Whisk together dressing ingredients. Preheat stainless steel 10-12 inch skillet over medium high heat for 2 minutes. Rub tuna with lemon juice and season with a little salt and pepper. Place on hot pan and cook for 1½ minutes. Turn and cook another 1½ minutes. This is the stove top searing cooking method. Cut tuna into 1-inch pieces and toss with rest of salad ingredients and dressing. Sprinkle with sesame seeds and serve.

Prep and Cook Time: 20 minutes (for 4 persons)

Warm Spinach Salad with Tuna

Enjoy this easy-to-prepare warm version of spinach salad in a matter of minutes. The tuna not only adds extra flavour but protein and Omega-3 fatty acids.

Ingredients:

  • 6 cups baby spinach
  • 180g canned light tuna
  • 1 TBS extra virgin olive oil
  • 1/2 tsp spirulina
  • 1 tsp fresh lemon juice
  • 1 medium clove garlic
  • Sea salt and pepper to taste

Directions: Combine the olive oil, lemon juice, garlic, and salt and pepper to taste in a small sauce pan and heat until warm. Drizzle over spinach leaves and top with tuna.

Prep and Cook Time: 10 minutes (for 1 person)

Salmon with Tomato Salsa

If you want a great tasting recipe that also provides over 100% of the daily value for hard-to-find Omega-3 fatty acids and vitamin D, try this easy-to-prepare recipe tonight. It only takes 15 minutes and you will have a meal you’ll want to share with your best friends. Enjoy!

Ingredients:

  • 800g to 1kg salmon fillet, skin removed
  • 1 TBS lemon juice
  • salt and pepper to taste

Salsa:

  • 1 large fresh ripe tomato, seeds and excess pulp removed, diced small pieces, about ¼ inch
  • 3 TBS finely minced onion
  • 3 medium cloves garlic, pressed
  • 1-2 TBS minced jalapeno pepper (or to taste)
  • 1 TBS minced fresh ginger
  • 1 TBS coarsely chopped pumpkin seeds
  • ¼ cup chopped fresh cilantro
  • 2 TBS lemon juice
  • 1 TBS extra virgin olive oil
  • salt and black pepper to taste

Directions: To quick-broil preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source. Rub salmon with 1 TBS fresh lemon juice and a little salt and pepper. (You can quick-broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.) Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness (10 minutes for every inch of thickness). Test with a fork to ensure that it is  cooked adequately. It will flake easily when it is cooked. Salmon is best when it is still pink inside. Salsa: Combine all salsa ingredients. Spoon over salmon. Garnish with mint and a sprinkle of extra virgin olive oil.

Prep and Cook Time: 15 minutes (for 4 persons)