Have you ever looked at the list of ingredients and the nutritional values ​​of hearty spreads from the supermarket? We did it recently and were speechless. 40% fat due to the main ingredient "sunflower oil" and 3 pieces of cubes in a small glass were not uncommon. That is better.

End of the fat and sugar-rich bread spreads! Our recipes for vegan bread spreads are not only healthy, but also outrageously tasty.

The way to the goal is to "make yourself" again. Only then do you have control over what you want to have in your meal. And hand on heart. Would you have come up with the idea of ​​packing fat in a vegetable spread as a main ingredient? Probably not.

In addition, homemade spreads taste totally tasty and they also deliver probiotics for your intestine. So you win twice and have full control.

Away from fat and sugar, to fresh, full -fledged ingredients. In this blog post we present two seductive recipes: one Vegan liver sausage And a wonderful one Extension with wild garlic and spinach. Both are not only a feast for the palate, but also a statement for a conscious diet. Let us take the first step towards a healthier, more satisfied lifestyle.

Have fun trying out our favorite recipes for hearty spreads.

This recipe for a vegan liver sausage is an excellent alternative to the animal classic. By fermentation with the Millivital micro fermentation accelerator Not only is a delicious, but also a spread, especially for the intestine. The micronutrients are better available through the fermentation, and the probiotic bacteria promote your intestinal health. The phytic acid contained in legumes without fermentation is broken down, which can otherwise greatly reduce the absorption of minerals in our body.

It is perfect for anyone looking for vegetable alternatives and can be used as a spread or for hearty snacks.

The ingredients used in the recipe are tough. Not only are they delicious, but are also known for their abundance of micronutrients and secondary plant substances that offer various health benefits:

• tofu is rich in iron, calcium magnesium and protein and fermented a real gift.
• Lentils Provide folic acid (vitamin B9), iron, zinc and many fiber.
• Onion are rich in vitamin C, flavonoids and sulfur compounds.
• Garlic also delivers sulfur compounds, selenium and vitamin C.

Preparation time: 15 minutes
Micro fermentation time: 4 days
Required accessories: Micro fermentation glass with membrane

Ingredients:

• 120g smoked fou
• 80g lenses (cooked)
• 1/2 medium -sized onion
• 1 clove of garlic
• 1 tablespoon of coconut oil
• 1 tablespoon soy sauce
• 1/2 tablespoon of tomato paste
• 1/2 TL paprika powder
• 1/2 TL Majoran (dried)
• Salt and black pepper to taste
• If necessary, some water if the consistency should be a little too firm.
• 2 measuring spoons Millivital micro fermentation accelerator

Preparation:

1. Preparation: Peel and finely chop the onion and garlic. Cut the smoked fol into small pieces.
2. Fry: Heat the coconut oil in a pan and fry the onions and garlic in it until glassy. Add the smoked fofu and fry for a few minutes until it is slightly browned.
3. Season: Add soy sauce, tomato paste, paprika powder, majoran, salt and pepper. Stir well and fry briefly so that the flavors develop.
4. Cook: Add the cooked lentils and mix everything well. Fry for about 5 minutes over low heat.
5. Puree: Remove the mixture of the stove and puree with a hand blender or in a kitchen mixer until a smooth, strokable consistency is reached. Depending on the preference, you can puree the mass finer or gross. If necessary, you can add some water to reach the desired consistency. However, the consistent should remain relatively firm, as with a liver sausage.
6. Cool: Let the mass cool down in about 15 minutes. Then add the micro fermentation accelerator and and mix everything briefly at low speed.
7. Ferment: Place the fermenting glass in a saucepan with cold water. Bring the water to the boil and boil the glass/ accessories for a minute and then let it cool. Complete the finished mixture into the micro fermentation glass, complain with the glass weight and squeeze something. Fill the glass with water. Close the glass and ferment for 4 days at room temperature (min. 22 ° C).
8. Complete: Drain the water and put the vegan liver sausage in the fridge for at least 1 hour before serving.

This vegan liver sausage fits perfectly on fresh bread or as a vegetable dip. It is not only a delicious, but also a healthy alternative that is rich in vegetable proteins and free of animal fats.

Have fun trying it out.

From March to May there is a beard period again. It gives homemade delicious fermented vegetable creams a special aroma. The fermentation also promotes the digestive system through the enrichment with probiotic cultures.

With this recipe, too, the ingredients used have it all:

• Bärlauch: Particularly rich in vitamin C, also contains vitamin A and B vitamins. Contains the minerals iron, magnesium and manganese.
• Spinach: Contains a lot of vitamin A, vitamin C, vitamin K, and folic acid as well as the minerals iron, calcium, potassium and magnesium.
• White cabbage: Contains vitamin C, vitamin K and some B vitamins. White cabbage is a good source of potassium, calcium and magnesium.
• Carrots: Very rich in beta-carotene that is converted into vitamin A in the body. Also contains vitamin K and B vitamins as well as potassium.
• Apple: Contains vitamin C and some B vitamins and is a good source of potassium.

Preparation time: 15 minutes
Micro fermentation time: 4 days
Required accessories: Micro fermentation glass with membrane

Ingredients:

• 80g fresh wild garlic
• 80g fresh spinach
• 80g white cabbage
• 1 medium -sized carrot
• 1 apple
• 1/2 TL sea salt
• Pepper to taste
• 2 tablespoons of cashew nuts, soaked
• 2 measuring spoons Millivital micro fermentation accelerator
• 1 tablespoon of lemon juice

Preparation:

1. Preparing the vegetables: Wash the wild garlic and spinach, roughly cut. Finely chop the white cabbage and cut the carrot and apple into small pieces. Salt and pepper.
2. Ferment: Place the fermenting glass in a saucepan with cold water. Bring the water to the boil and boil the glass/ accessories for a minute and then let it cool.
   Put the vegetables in the glass. Press it down and complain with the glass weight.
3. Accelerator: Stir the micro fermentation accelerator into a little water with a wooden spoon. Pour it into the glass and fill it up to the edge with water. Close the glass with the fermenting attachment and ferment it for 4 days at room temperature (22 ° C).
4. After termination Put the fermented vegetables together with the soaked cashew nut, water and lemon juice in a high -performance mixer. Puree everything into a smooth cream. If the mix is ​​too thick, you can add some water as required.
5. Cooling: Pour the finished vegetable cream into a clean glass. It can be kept in the Külschrche for about 2-3 days.

This fermented vegetable cream with wild garlic is versatile - enjoy it as a spread, dip for raw food or as a special ingredient in dressings and sauces. In addition to the delicious taste, this cream also offers the health benefits of probiotic bacteria that arise during the fermentation process and can contribute to intestinal health.

We wish you an energetic day.

- Kind regards and see you soon -

Your Millivital team