Janine

Plantbased Diet – Interview Series Part 4

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Since I started my food blog one year ago I focused myself more on a plant-based diet. I got so many questions about that kind of diet that I decided to make an interview with my favorite plant-based, vegetarian or vegan food blogger. All these girls wrote down their answers to help to understand this wonderful life style. I follow them since my Instagram and Blog journey, cooked a lot of their recipes and love their work. Every single girl is really special, authentic and have her own style.

The interview includes 4 questions. I will publish one every week from today.

Questions:

  1. How do you describe „plant based“?
  2. Why and when have you decided to live „plant based“?
  3. What is your favorite „plant based“ meal?
  4. What is your tip for others who like to live more „plant based“?

Interview Partners:

Interview_Partner
Maya                                      Niki                                    Marie                                  Tiina

Maya is a plant-based mum from Croatia and my first “connection” on Instagram. She is also running a plant based-food blog where you can feel the healthy spirit immediately.
www.dhmaya.com
@delicious_and_healthy_by_maya

Niki is a plant-based food lover, based in the UK. I adore her Blog and Instagram work. Her recipes are always really special.
www.rebelrecipes.com
@rebelrecipes

Marie live in San Francisco and is working as a food photographer and shares her passion of plant-based cooking on her Blog and Instagram feed.
www.8thandlake.com
@8thandlake

Tiina is a vegan mum of 2 from Finnland. She creates the most beautiful and colorful food I’ve ever seen.
www.myberryforest.com
@myberryforest

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Plantbased
Interview Series – Part 4
What is your tip for others who like to live more „plant based“?

Maya:
“I think that it’s important to go slowly and incorporate plant foods switching it with animal ones, discovering your new favorites on the way. Trying to change things overnight can be too much sometimes, and lead to feeling deprived and unhappy. Plant food is so abundant, the riches is amazing? You just need to discover it slowly and you will be happy and satisfied. One more thing I advise: do not try to substitute things: seitan is not meat, nor tofu is cheese. Plant milk doesn’t taste like cow milk and you shouldn’t expect that. Except the new things (plant food) for what they are, delicious and nutritious food that you will love once you learn to prepare it. So much you can do with it. Just release your creativity and go for it! Or just visit some vegan blogs and there you go:-)))

Sweetie, have a great trip and I hope you’ll enjoy yourself and get to relax. You deserve it so much!!
Love you!! Let me know that you’ve arrived safely and I want to hear everything about it!! Maldives look like paradise on Earth:-))”

Niki:
„My top tips are;
Get some recipe inspiration. If you just omit meat and dairy from your diet you’re going to get fed up pretty quickly. If the food you eat is delicious and nutritious plant based
eating will be an easy and happy way of eating forever.
In terms of inspiration there are some amazing plantbased chefs and bloggers out there; My New Roots, Anna Jones (delicious veggie food with vegan options), Oh She Glows,
Green Kitchen Stories, The First Mess etc. The great thing is that I don’t worry about fat or carbs or calories or any of the things were told we should worry about any more – If
you’re eating natural plant based ‚real‘ foods your health, energy, digestion, weight will all benefit.“

Marie:
“Here are three tips that have tremendously helped me in my pursuit of healthy eating. One is to plan for the week ahead. Choose a night (I like Sundays) to have a batch-cooking day and prepare a few meals for the week ahead. I’ll often bake a huge dish of baked oatmeal that will last about 5 days – this way breakfast is set for the week. Or I’ll make a curry stew with brown rice and save that for a few dinner or lunch meals.
Another tip is to start roasting your veggies. I hear people saying how veggies have no flavor but usually they’re just steaming veggies. Roasting brings out more depth in flavor and gives off an almost caramel note to the veggies. This is always my preferred way to eat veggies – roasted and topped with spices.
My last tip is to save the sweets for later. Baking healthy sweets can be expensive – often using dates or nut butters as the base. This is why I bake sweets maybe once a week and enjoy in small amounts. This way its light on my wallet and my stomach.”

Tiina:
“My first tip for anyone wanting to live more plant based is this: begin adding more vegetables and fruits to your diet in any way that is natural for you. I began my plant-based journey with smoothies, so I would definitely recommend starting with easy (green) smoothies to get a healthy dose of leafy greens, vegetables and fruits in your diet. As a starter plant-based meal I would recommend Buddha bowls, because they are so simple to make, and consist mostly of vegetables – only your imagination is the limit when making a nourishing bowl!

My second tip is to research (Instagram, blogs for inspiration) and start experimenting. This can mean anything from discovering alternatives to dairy (for example home made nut milks – more easy to make than it sounds!) to begin baking with plant based ingredients (using coconut oil instead of butter, chia seed eggs instead of eggs etc).

My third tip: if you feel overwhelmed by all the information and don’t know where to start, just make some NICE CREAM (blend frozen ripe bananas with some coconut milk, add anything you like: sweetener, berries, cacao powder) and remember to take it easy – there’s no need to stress about food. Take it one step at a time and enjoy the colorful (and yummy!) plant-based journey!”

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Pflanzen basierte Ernährung – Interview Serie Teil 4

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Pflanzen basierte Ernährung
Interview Serie – Teil 4
Hast du einen Tipp für andere, die gerne mehr „pflanzenbasiert“ leben möchten?

Seit ich meinen Blog vor einem Jahr gestartet habe, fokussiere ich mich mehr auf eine pflanzenbasierte Ernährungsweise. Ich lebe nicht vegan, integriere jedoch mehr pflanzliche Lebensmittel als noch vor einem Jahr und fühle mich sehr wohl damit. Bei dieser Ernährungweise stellt man seine Ernährung nicht komplett um oder isst nur noch Grünzeug. Man kann vegan, vegetarisch, mit Fleisch und Fisch, pflanzenbasiert leben. In den letzten Monaten habe ich so viele Fragen zu diesem Thema gestellt bekommen, dass ich einige in Unterstützung mit meinen liebsten Food Bloggern beantworten möchte. Zu diesem Zweck gibt es die nächsten 4 Wochen eine Interview Serie, um euch den Hintergrund und den Mehrwert dieser Ernährungsweise näher zu bringen. Allen vieren folge ich bereits fast seit Beginn, habe zahlreiche Rezepte nach gekocht und sehr viel von Ihnen gelernt. Daher freue ich mich total, die mit an Board zu haben. Jede einzelne hat Ihren eigenen Food Style und ihre eigene Lebensweise.

Das Interview beinhaltet 4 Fragen, von denen ich ab heute je eine veröffentlichen werde.

Fragen:

  1. Wie würdest du “pflanzenbasiert” beschreiben?
  2. Wann und warum hast du entschieden „pflanzenbasiert“ zu leben?
  3. Was ist dein liebstes „pflanzenbasiertes“ Gericht?
  4. Hast du einen Tipp für andere, die gerne mehr „pflanzenbasiert“ leben möchten?

Interview Partner:

Interview_Partner
Maya                                      Niki                                    Marie                                  Tiina

Maya lebt in Kroatioen mit Ihrem Mann und Ihrer Tochter und isst „pflanzen-basiert“. Sie war eine meiner ersten Bekanntschaften auf Instagram.
www.dhmaya.com
@delicious_and_healthy_by_maya

Niki lebt eine „pflanzen-basierte“ Ernährungsform. In England lebt sie mit ihrem Partner und ihren zwei Katzen und reist sehr viel.
www.rebelrecipes.com
@rebelrecipes

Marie lebt in San Francisco und ist immer unterwegs. Sie arbeitet als freie Food Fotografin und teilt Ihre Leidenschaft in ihrem Blog.
www.8thandlake.com
@8thandlake

Tiina lebt mit ihren zwei Kindern in Finnland und isst seit einigen Jahren vegan.
www.myberryforest.com
@myberryforest

Pflanzen basierte Ernährung
Interview Serie – Teil 4
Hast du einen Tipp für andere, die gerne mehr „pflanzenbasiert“ leben möchten?

Maya:
“Ich denke, es ist wichtig, eine Umstellung langsam und bewusst anzugehen. Teilweise tierische Produkte durch das ein oder andere pflanzliche zu ersetzen. Solche Dinge über Nacht zu verändern, kann etwas anstrengend sein, was anschließend unglücklich macht. Du musst die Vorzüge nach und nach kennen und schätzen lernen. Dann wirst du glücklich und zufrieden mit deiner Entscheidung sein. Eine andere wichtige Sache: Tofu ist kein Käse und Satian kein Fleisch. Es ist auch kein Ersatz! Pflanzliche Milch schmeckt nicht nach Kuhmilch und das solltest du auch nicht erwarten. Realisiere einfach, dass es andere Möglichkeiten gibt, die auch lecker schmecken. Besuche einfach einige vegane Blogs oder kaufe dir ein veganes Kochbuch.“

Niki:
„Meine Top Tipps sind folgende: Suche dir Rezept Inspirationen. Wenn du einfach nur Fleisch ersetzen willst und Milchprodukte aus deinem Leben streichst, wirst du ganz schnell
demotiviert sein. Wenn das essen dir hingegen schmeckt, wirst du glücklich werden. Für Inspirationen gibt es so viele tolle Quellen. Schaue dir Blogs an oder Kochbücher. Oh
She Glows, Greenkitchenstories, the first mess. Es gibt so viele! Das beste an allem ist, dass ich nicht auf Kalorien achten muss. Wenn du natürliche Produkte und viel Gemüse
und Obst isst, kommt alles andere von ganz alleine.“

Marie:
„Hier sind 3 Tipps, die mir sehr geholfen haben, den EInstieg zu finden. Nummer eins ist: „Plane für die Woche im Voraus!“. Ich liebe Samstage hierfür und nutze den Tag als Kochtag. Ich bereite einige Mahlzeiten vor, die ich dann durch die Woche essen kann. Oft mache ich mit eine riesen Portion Haferbrei, den ich Tage essen kann. Oder ich koche ein Curry mit Reis, das hält sich ebenfalls sehr lange. Mein nächster Tipp ist, dein Gemüse zu rösten. Hierdurch setzt du Aromen frei, die das ganze sehr schmackhaft machen. So bekommst du Lust auf mehr. Ich musste erst lernen, Gemüse richtig zu zu bereiten.  Mein dritter Tipp ist, Süßes für später aufzuheben. Wenn du am Wochenende was leckeres Gesundes backst, dann gebe dir was für die Woche auf.“

Tiina:
„Mein erster Tipp ist, einfach mehr Gemüse und Obst in deinen Alltag einzubauen. Wenn du z.B. Smoothies in deinen Alltag einbauen willst, gebe einfach etwas grün in deinen Smoothie. Das schmeckst du nicht, dein Körper freut sich aber über die Extra Dosis Pflanzenkraft. Als erste Hauptmahlzeit würde ich eine Buddha Bowl empfehlen, da du hier alles verwenden kannst und sie außerdem sehr vielseitig und lecker schmeckt. Das wird dann sozusagen eine erste Erinnerung, die sehr positiv ist. Meine zweite Idee ist es, Blogs und Instagram zu durch forsten, um Inspirationen zu finden. Du findest hier ganz viele Alternativen und lernst, wie du mit gesunden Zutaten einen leckeren Kuchen backen kannst und wie du Kokosnussöl anstelle von Butter verwendest oder Chia Samen anstelle von Ei. Und, wenn du mal überladen bist von den ganzen Informationen, dann mache eine Pause und essen eine einfache NICE CREAM. Mixe gefrorene Bananen mit Kokosnuss Milch und gebe etwas süßes hinzu, wie Datteln, Beeren oder Kakao Puder. Erinnere dich, wie es schmeckt. Zum Schluss: Genieße deine neue Entdeckungsreise in ein pflanzenbasiertes Leben!“

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Raspberry Chia Porridge

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Berries are really one of the best of antioxidants! Raspberries are an excellent sources of vitamin-C, which is also a powerful natural antioxidant. They are rich in B-complex group of vitamins and vitamin K. Tons of healthy vitamins to nourish your body!

Nuts and seeds are full packed with healthy fatty acids and they give you lots of energy for your concentration during the day. I like to add some nuts or seeds in every breakfast I ate and I love to roast them for a salad topping.

You can also make your own nutmilk as an option to cow milk to reduce animal products in your diet.

I use oats in this porridge because you gets such a creamy and healthy base. When you soak it together with a pinch of apple cider vinegar to make the oats more digestible. Soaking is an effective method used to help breakdown the difficult to digest components of grains, called phytates. When it comes to soaking, acid mediums are a vital part of the process. That’s because the acid medium serves as a catalyst to initiate the culturing/fermenting process that enables phytase be released.

Chia are a good choice to add fibre and calcium. Furthermore the Chia seeds soak overnight and make the porridge more solid.

This porridge need to be prepared in the evening, so you have less stress in the morning.

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Raspberry Chia Porridge

Served 1

70g rolled oats
1 tsp apple cider vinegar
1/2 rippe banana
120ml almond milk (or any other you prefer)
1 date or 1 tsp agave syrup
1 tbsp chia seeds
1 tbsp sunflower seeds
1 tbsp pumpkin seeds
50g fresh or frozen raspberries

optional
1 tbs maca powder

Topping

50g fresh raspberries
50g fresh blueberries

Mash the banana and the raspberries with a fork and add the almon milk. Add oats, chia seeds, sunflower seeds and pumpkin seeds. Sweeten it with 1 chopped date or 1 tsp agave syrup.

Let soak overnight in the fridge.

In the morning stir around and add a bit of almond milk if it is to solid. Top with fresh berries. Enjoy!

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Coconut granola with dried flowers

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Coconut Granola with dried flowers

For 1 jar

85g rolles oeats
85g rolled spelt flakes
100g mixed nuts, coarsely chopped (I use walnuts, almonds and paranuts)
30g coconut flakes
50g sunflower seeds

2 tbsp coconut oil
2 tbsp agave syrup

superfood

2 tbsp goji berries
2 tbsp dried flowers (you can use the dried flowers from tea)

Preheat the oven on 160°C and line a backing tray with baking paper. Mix all ingredients expect the superfoods with your hands until.
Put the mixture on the baking tray and bake for 12-15 minutes. Stir here and there to avoid burning.
Add the dried superfoods when the granola is ready. Enjoy simply with yoghurt or top smoothies and muesli.

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Antioxidant turmeric smoothie

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Turmeric has significant health benefits because of its biologically active component, called curcumin. A traditional part of Indian herbal medicine, curcumin is a potent anti-inflammatory and antioxidant compound that could help keep you healthy. Curcumin is a powerful antioxidant that helps protect you from free radicals.

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Antioxidant Turmeric Smoothie

125ml organic yogurt
50ml almond milk (or any other milk you prefer)
1 banana (frozen if you like)
1 tsp freshly grated ginger
1 tsp honey
1/2 fresh pressed orange juice
1/2 tsp ground vanilla
2 tsp ground turmeric
4-5 ice cubes

Mix all ingredients on high speed in a blender until smooth.

Feta spinach quiche with oat flour

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This Quiche is one of my absolutely favorites! I use coconut oil instead of butter and oeat for the crust.

Feta Spinat Quiche II

Feta spinach quiche with oat flour

for a 30cm quiche case

INGREDIENTS FOR THE PASTRY
95 g oat flour (ground rolled oats in a food processor)
70 g ground chickpeas flour (or spelt flour)
3 tbsp corn starch
1 tsp sea salt
4,5 tbsp cold-pressed coconut oil (or butter)
5 tbsp ice-cold water

INGREDIENTS FOR THE FILLING
5 eggs
200 g feta cheese
2 tsp dried oregano
1 tsp red chilli flakes
3 tbsp olive oil
3 red onions, finely chopped
200 g frozen spinach
salt and pepper

  1. Put the oat flour, chickpea flour, cornflour and salt in a bowl. Add the coconut oil and ice-cold water.
  2. With your hands prepare the dough and form a ball to chill with transparent film in the fridge for 30 minutes.
  3. Preheat the oven to 180C.
  4. Wisk the eggs and crumble in the feta cheese. Add the oregano, chilli flakes and a pinch of salt and pepper. Set aside.
  5. Heat the olive oil in a frying pan on a medium-high heat.
  6. Add the onions and fry for few minutes.
  7. Add the spinach and a pinch of salt and put the onions and spinach to the egg mixture. Stir well.
  8. Press the dough into a 30cm Quiche case.
  9. Form the dough until the edge of the case.
  10. Prick the bottom with a fork and blind bake for about 10 minutes. Reduce the oven to 170C.
  11. Then throw the filling into the baked quiche case and bake for about 30 minutes until the filling is finished.

Nut and seed falafel with cashew butter

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Chickpeas are very high in vegetable protein which is very valuable for vegetarian diet. One-cup serving of chickpeas provides 21% calcium, 13% vitamin C, 69% iron, 55% vitamin B-6 and 57% Magnesium.

nuts and seed falafel II

Nut and Seed Falafel with Cashew Butter

Recipe below for falafels, cashew nut butter, tomato salsa and mint dressing.
You need also salad for serving!

INGREDIENTS
for 20-25 falafels

FALAFELS
250 g pistachio nuts
50 g sunflower seeds
400-450 g canned chickpeas
½ punch of fresh mint
½ punch of fresh parsley
1 red onion
1 tsp ground cumin
2 tsp spelt flour (or other flour)
1 tsp baking powder
3 tbsp olive oil

Rinse the chickpeas and put them in a large bowl (or food processor) with olive oil, finely chopped onion, cumin, flour and baking powder. Blend this combination until it is very smooth. Chop the nuts and seeds coarsely (not to fine!) in a food processor or other kitchen machine. Chop the fresh mint and parsley finely and combine chickpeas mixture, nuts, seeds and herbs together and combine very well.

Cover a backing tray with baking paper and preheat the oven to 190 degrees. Using your hands and form 20-25 small round falafel and place them on the backing tray.
BEFORE BACKING PREPARE THE CASHEW NUT, MINT DRESSING AND TOMATO SALSA (SEE BELOW)
Bake for about 15 minutes.

CASHEW BUTTER
75 g butter (room temperature)
50 g cashew nuts
big pinch of coarsely salt

Chop the cashew nuts coarsely and mix together with the butter and salt. Place in the fridge.

TOMATO SALSA
3 tomatoes, cut in small cubes
½ red chili, cut in small stripes
½ tsp dried oregano
3 tbsp olive oil
salt and pepper

Mix all ingredients together and place in the fridge.

MINT DRESSING
250 ml yogurt
¼ punch of fresh mint, coarsely chopped
salt and pepper

Mix all ingredients together and place in the fridge.

SERVE

Spread the wrap with cashew butter, place salad, 3 falafels, tomato salsa, mint dressing on it and fold it gently.

Peanut banana smoothie

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Almonds are a source of high quality protein, vitamin e and magnesium. Almonds contain beneficial antioxidants which will actively cleanse and eliminate toxins and free radicals in your body Vitamin e is frequently labeled as a skin food because it nourishes your skin and makes it healthy. Further almonds are one of the only foods not derived from animals that contain a large amount of calcium.

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Peanut banana smoothie

INGREDIENTS

1 cup almond milk (or any other milk you prefer)
1 large ripe banana (frozen if you like)
1/2 tbsp chia seeds
1,5 tbsp natural peanut butter
1/4 tsp pure ground vanilla
ice, if desired

Mix all ingrediens in a powerful mixer. Let leave for 10 min. to soak the chia seeds.

Top with coconut granola, roasted chopped hazelnuts or enjoy without topping.

Creamy cashew raspberry smoothie

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This creamy raspberry smoothie is one of my absolute favorite smoothies because of the ginger and lemon flavour. It is a great combination of nutritients in this smoothies which are provides your body with lots of healthy benefits. You can enjoy this smoothie the whole year because of the frozen raspberries. It is so easy to stock frozen fruits and add in your smoothie.

Cashew Rasberry Smoothie nab (2)

Creamy cashew raspberry smoothie

for 1 person

50g cashew nuts (soaked over night)
1 tbsp hemp seed
250ml almond milk (or any other milk you prefer)
50g raspberries (frozen)
1 tbsp lemon juice
1 tbsp Lemon zest
1 date
a Piece of ginger
a pinch of salt

optional
1tsp maca powder (I use organicburst)

Mix all ingredients together in a high Speed blender and top with fresh fruits and homemade granola.

Cashew Rasberry Smoothie nab (3)

Hemp protein bars

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Healthy snacks for extra power during the day are one of the best things I enjoy every day. I prepared some healthy sweets on the weekend, stock them in the fridge for round about one week. Depends on how hungry I am. This hemp protein bars are full packed with lots of protein which is perfect before starting a yoga or fitness session. You find a great nut and seed combination in these bars. For example pumpkin seeds. Pumpkin seeds are a rich source of zinc. Zinc is important to your body, for cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health. I use coconut oil instead of butter because coconut oil is a real and natural superfood which includes lot of healthy fatty acids and vitamin e. Vitamin e is THE vitamin for a good skin. LOVE LOVE LOVE vitamin e – YEAH!

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Hemp protein bars

makes 15 bars

50g hemp seed
100g ground coconut
150g pumpkin seed

80ml coconut oil (3 tbsp)
20 dates
40g raw cacao
50g rolled oats
2 tbsp poppy seeds
50g chia seeds

You need a tray or baking sheet (30x 20cm). Line it with baking paper.

Grind the hemp seed, grated coconut and pumpkin seed coarsely.

Mix the dates and cacao with the coconut oil and add the ground ingredients and rolled oats, poppy seeds and chia seeds. Knead with your hand until it is a sticky mixture.

Press the mixture on the baking sheet and chill in the fridge until you cut it into 15 bars. You can store the bars up to one week in the fridge.