breakfast

Walnut Oat Cream with baked Banana

von

Walnut, Cashew Nut, Oats – mix whatever you want! Welcome simply Breakfast Creams! I already published one of my favorite nut creams, my base Cashew Cream. After eating it for a long time I wanted to try another version of a nut or grain cream. So I decided to mix some of my favorite breakfast ingredients and await the result eagerly.

Walnut, Oat and baked Banana!

What a mouthwatering combination. I love to smell the flavor of the baked banana when I fry them in the morning. It’s only a few minutes of work and the result is so amazing. As you already read in one of my previous posts “Dietary Change” it’s one of the best decision to start with changing little things in your life to change your diet. Start with your breakfast! Prepare this walnut oat cream in advance to have a healthy and tasty breakfast for 3 days. You only need to fry the bananas in time because they are not that flavorful when they are cold. Instead of baked bananas you can use any other fresh fruits like apples or simply unbaked banana.

Walnut Oat Porridge with Baked Banana nab (3)

Have you heard about the disadvantages of phytic acids?

Phytic acid has a strong binding affinity to important minerals. Soaking nuts or grains is really healthy because oats contains phytic acids. You need to soak the nuts or grains to break it. For more information read this article: Phytic acid

You can also add a pinch of apple vinegar to make the oats more digestible.

Oats are one of the best breakfast ingredients to make you feel full for longer. They are also one of the grains with the highest protein volume.
And they taste very good and are really versatile. You can soak them, cook them or simply add them cold to your muesli.

Vanilla Almond Butter for everything

By the way: I love to top EVERYTHING with my home-made Vanilla Almond Butter. I always stock a jar of it in my house to have it on hand when I need something sweet. Topping your nut cream or your baked banana with this nut butter brings you to another level of taste! I never know it until I tried it out. You find the simple recipe here: Vanilla Almond Butter

So guys, as promised on Instagram here is the recipes for this walnut oat cream you asked for 😉

Walnut Oat Cream with baked Banana

Serve 4

Cream

100g Walnuts
100g Oats
4-5 Dates
1 Tsp ground vanilla
1 cinnamon stick (or ½ tsp)
200 ml water

To Serve

4 ripe bananas
Coconut oil for frying
Vanilla Almond Butter for topping

Preparation

  1. Soak all ingredients for the cream in 200-300ml water and store in the fridge overnight
  2. Mix the cream in the morning
  3. Fry the banana over medium heat in coconut oil
  4. Serve with baked Banana and Vanilla Almond Butter

Follow my blog with Bloglovin

Walnut Oat Porridge with Baked Banana nab (1)

Muesli and Granola as a simply, fast and healthy breakfast version

von

Muesli is one of the best healthy Breakfast ideas ever! As you maybe read in one of my previous posts about „Dietary Change for a better wellbeing“. I publsihed the tip to make your own muesli to avoid unhealthy additives. I’m sure not everybody loves to spend a lot of time in the kitchen especially in the morning. As a result of this I like to inform more about muesli and granola as a simply, fast and healthy breakfast version.

A few years ago I started to buy my ready muesli in the supermarket. I don’t know that is wasn’t that healthy I thought. All the hidden unhealthy additives like industrial sugar or sweetened dried fruits wasn’t clearly evident for me. Especially sugar is used in thousands of supposed healthy products you can’t clearly realize by reading the ingredients. There are some titles you can recognize sugar. For example glucose or sucrose. If you like to learn more read this article: Refined Sugar – The Sweetest poison of All…

Muesli is definitely a perfect base to have a healthy breakfast. As I can see in my food community muesli is used really often as a base. Mixed up with everything you like it’s totally flexible. Muesli makes full for longer because of the cereals and roughage.

I prefer walnuts and sunflower seeds in my muesli while my husband loves coconut chips and apple. He use the 3,8% organic dairy milk and I use plant based milk like hemp milk or my self-made walnut milk. I only use natural sweetener for my muesli like dates, apples, bananas or sometimes honey. The best is to top your muesli with a good and crunchy granola like my Coconut Granola with dried flowers

Granola – What is that?

Granola is a little bit different to muesli because it is baked until the ingredients form crunchy clusters. Granola contains dried fruits, healthy oils and liquid sweetener. It is only used for topping mueslis or smoothies. It is really difficult to find high quality granola in the store. I only found this one which is really good. Sure it is a bit expensive but high qualified as well: Lizis Granola.

Beside my Coconut Granola I love this Crispy Granola version from my friend  Heike @tastyasheck. As agreed with Heike I’m so happy to publish it here on my Blog. Heike is one of my absolutely favorite inspirations. She takes care of a fair food use and her Food Photography is always colorful and makes me smiling. You can see more from her work here:  Heike @tastyasheck

Thank you so much Heike for this stunning recipe!

1-Heike (2) 1-Heike (1)

RECIPE
CRISPY GRANOLA from Heike @tastyasheck

Ingredients

1 cup quinoaflakes
1 cup glutenfree oats
1 cup buckwheat (sprouted if you like)
1/2 cup sunflower seeds
1/2 cup pumpkinseeds
2 ripe bananas
1 tsp vanilla powder
1/2 tsp sea salt
1/4 cup coconut oil @royalgreen2008
2 tbsp nutbutter or coconutbutter or tahini
3/4 cup coconut flakes

Optional
dried berries like green raisins, mulberries, gojiberries or cacao nibs

1-Muesli and Granola (1)

Preparation

  1. Preheat the oven on 170°C/335°F
  2. Line a baking tray with 2 baking sheet, overlapping the tray on every side.
  3. Mash the bananas until soft
  4. Add the melted oil, vanilla powder plus the melted butter (melt over a water bath) and mix well
  5. In a large bowl mix the dry ingredients except coconut chips and dried fruits
  6. Add the wet ingredients to the dry and incorporate with a spatula
  7. Press evenly on the baking tray
  8. After 10 min. remove from the oven and flip over
  9. Place back in the oven for another 10min
  10.  Repeat as before and place back for 5 -10 min depending you oven, before it starts to smell fragrant
  11. Remove and add the coconut chips and toast for another 5min
  12.  Remove and let cool down completely
  13. optional: add 1/2 cup of dried berries/cacao nibs and store in a airtight container for up 2 weeks or in the freezer for up to 2 months (no need to defrost before…)

1-Muesli and Granola (3)

Here you find my personal tips for making a good muesli:

• 1/3 Cereals and Nuts
• 1/3 fresh fruits
• 1/3 Yoghurt, Dairy Milk or plant-based Milk
• Dried fruits like dates as a natural sweetener
• Crunchy ingredients like Granola
• Soft ingredients like fruits
• Use a happy and nice bowl you like to serve
• Cut the fruits in bite-size
• Try out and write down your favorite combination
• Mix your muesli in advance to reduce stress

Have Fun and enjoy!

Follow my blog with Bloglovin

Healthy Beetroot Sandwich with smoked Tofu

von

Who don’t love to eat a sandwich? I never made lots of sandwiches in the past because I don’t know how to prepare them. But life is learning right? So I tried out my own Sandwich Version and it worked well as you can see in the picture. Really proud. Haha. I love to combine different colors and ingredients. Soft ones, crunchy ones, warm and cold ones.

Who didn’t get mouthwatering by starring at a sandwich like this? I searched for an alternative for hot summer days. Normally I enjoy salads like this one from my friend Tracy: Broccolie Slaw. But sometimes I need another idea instead of eating salad all day long. Burger are also a classic and nice summer meal idea. For example my Mr. and Mrs. Chickpea Burger.

Tofu on a Sandwich

I love to use Tofu in my kitchen since a few months. I already learned that preparing tofu right isn’t a wonder and its really tasty when you know how to prepare it. You can use the smokes tofu cold or fry it to get a crunchy mode and a warm flavor. Take care of GOOD QUALIFIED TOFU. There is a big difference between the brands.

Vegan or Vegetarian

If you don’t want a vegan Sandwich you can simply switch the vegan mayonnaise in a vegetarian one. Or add some cheese. I was totally overwhelmed about the taste of vegan mayonnaise. Have you ever tried vegan mayonnaise? It don’t taste really different to normal mayonnaise.

This Sandwich is made with a light flavored red beet hummus which is made within seconds. I got this really nice inspiration from my friend Niki (www.rebelrecipes.com). You find the original recipe here: Beet Root Hummus. Because I have a garlic allergy I made my own one without garlic. Beet Root is a natural superfood which your body will love. Beets are full of potassium, magnesium, fiber, phosphorus and iron. Beets are also particularly beneficial to women whom are pregnant, as the vitamin B and iron are very beneficial to new growth cells during pregnancy and replenishing iron in the woman’s body.

Grated carrots and Red Cabbage is such a crisp benefit for this Sandwich. It’s the perfect balance between softness, crunchiness and the smoked flavor from the tofu.
I love to prepare the ingredients for this Sandwich in advance and make it IN TIME when I need it. You can store the ingredients up to 3-4 days in the fridge. Perfect for days you don’t have many time to cook. And you can eat the Sandwich whenever you want. It’s the perfect start in the morning as well as a great lunch or dinner.

Bread

The right Bread is really important for a Sandwich. Therefore I use a wheat whole grain bread which is fluffy and healthy as well. Don’t use a Bread which is too strong. Use one which is light and fluffy. One which have less seeds or nuts.

 

Healthy Beetroot Sandwich with smoked Tofu
 
Save Print
Author:
Recipe type: sandwich
Ingredients
  • 2 Slices of soft bread (I use wheat whole grain)
  • 4 Slices smoked tofu
  • 2-3 tbsp vegan mayonnaise
  • 1 carrot, grated
  • red cabbage, grated
  • basilicum
  • Red Beet Hummus
  • 2 red beets (I used cooked ones)
  • 4 tbsp walnuts, raosted
  • 4 tbsp olive oil
  • salt and pepper
  • 2 tbsp tahini
Instructions
  1. Mix up all ingredients to make the red beet hummus. Season with salt and pepper.
  2. Fry the smoked tofu slices over high heat for a few minutes until crispy
  3. Spread one half of the bread with red beet hummus
  4. Add smoked tofu and spread the vegan mayonnaise on top
  5. Final add the grated carrot and red cabbage. Sprinkle with some Basilica leaves if you like
  6. Top with the other half of the bread
  7. Enjoy.
  8. It’s a mess but it really worth it :o).

 

Follow my blog with Bloglovin

Fast Naan for everybody

von

When I ate Naan the first time I can’t believe the bread is made within minutes. You only have to let the dough rise and then bake the Naan simply in a pan for minutes. It’s one of the delicious things I ever ate. Sure, in this version it is not the healthiest food I eat but I don’t want to change anything. I have some meals I know they aren’t the healthiest in the world but I don’t want to miss them in my life. I try to bake this Naan in the oven first but I don’t get the right result I get in a pan after frying it in butter. Yes, it’s not vegan, it’s vegetarian.

Vegetarian or Vegan

If you want to make a vegan version it’s really simple as well. You only need to replace the honey in syrup, the butter in coconut oil and the yoghurt in soy yoghurt. I prefer the vegetarian version because I really love love butter so so much. I often replace butter but in some meals or for this bread I really need the unique butter flavor. You can enjoy this Naan with some Dips, serve it with a chickpea stew or eat it as a garnish to a salad. We enjoyed it to Harissa Eggs. OMG! Soooo good. I promise you! Best combination ever!

I’m already working on my next Blog Post about dietary change because I made my own experience in the last years I like to share with you. I hear about dietary change very often. Lot of people try to change their diet in a suffer way. They want to much in a short time. But dietary change is hard work, learning and listen to your body really carefully. You can learn more in my next Blog Post. Can’t wait!

This bread remember me on this Post because it isn’t completely healthy but I’m sure it isn’t that bad for me because 90% of my diet is really really healthy. Life is enjoyment and this bread is a part of mine.

So let’s see what’s inside and how to prepare this unbelievable warm fried Naan Bread:

Naan (1)

Fast Naan for everybody

Ingredients

480g spelt flour
1/2 tsp salt
2 tsp baking powder
1 tsp honey
60ml water
1/2 tsp dried yeast
120ml Yoghurt
90ml Almond Milk
Butter for Frying

Preparation

  1. Combine yeast in warm water and stir around until the yeast is dissolved.
  2. Add flour, salt, baking powder and honey to a large bowl.
  3. Add almond milk and yoghurt to the yeast water.
  4. Use your hands to mix a soft ball.
  5. Cover the bowl with a towel and let sit on a warm place for about 1 hour.
  6. Form 8 Balls from the dough.
  7. Roll each ball into an oval shape.
  8. Warm a pan over medium heat and give in a piece of butter.
  9. Brush the oval Naan with Butter and fry 1-2 minutes each side.

Follow my blog with Bloglovin

Make the perfect Smoothie more filling

von

Doesn’t sound that good? Perfect Smoothie?

Self-made smoothies are a perfect breakfast for everyone who like to give yourself a treat.
A lot of people asked me a lot of questions about my smoothies. I was really surprised about the big interested in how I make my breakfast smoothies. So I am really happy to share my experiences with you.

Banana Strawberry Milkshake

The Top-Smoothie Questions from you:

  1. Do you get really replete by drinking a smoothie?
  2. What are the best ingredients for a perfect smoothie?
  3. What fruits are the best for making a smoothie?
  4. Can I really add vegetables or greens in my smoothie?
  5. What do you use to get a creamy smoothie?

1. Do you get really replete by drinking a smoothie?

Most of the people are really thinking drinking a smoothie can’t make you replete until lunch time. Sure, it depends on what you are use in sour smoothie. If you are only use water, a salad leaf and an apple you will never get replete until lunch time (about 4-5 hours). But if you add nuts, seeds, chia seeds or coconut milk you will get full for sure. I don’t calculate my smoothie on calories, I normally eat until my stomach said stop. But a friend of my calculate one smoothie from me and came to 500-600 calories per jar. So in this case I drink one big smoothie in the morning and eat normal lunch 4-5 hours later.

2. What are the best ingredients for a perfect smoothie?

If you like to keep you full for longer you need to add nuts or seeds to your smoothie as well. I prefer soaked cashew nuts because they have a light nutty taste. Oats or soaked buckwheat are also a great smoothie ingredient. Soaking the nuts, seeds, grains or buckwheat overnight makes them more digestible. If you like only to provide your body with amazing healthy vitamins and minerals you can also drink a “light” perfect smoothie (only water and some fruits or greens) here and there. My preference is to use a smoothie as a breakfast so my smoothies are really substantial. I try to bring a big variety in my smoothies during the week. Sometimes I only make fruit smoothies, sometimes I mix up some kale or spinach with a banana and mix it up. Most of the people who saw my Kale smoothie talking about it: “Kale in a smoothie? That couldn’t be delicious!” Trust me! It is. Because I don’t mix up ONLY KALE. It is the combination of kale, natural sweetener like dates, some fruits and milk. Why not use greens in a smoothie to get a big burst of vitamins and minerals to start in the day?

3. What fruits are the best for making a smoothie?

The biggest tip I read in the last years was to freeze bananas. Because it is so hard to have perfect ripe banana at home all the time. I freeze them peeled in cubes when they are on the best point. Pick them up directly from the freezer is such a benefit because the smoothies get cold after mixing. I also freeze kale to have it during all seasons at home. So bananas are really really the best fruit for a smoothie. I often mix up banana with other fruits. Banana makes a smoothie also more creamy as an apple. I also often use frozen berries which I combine with ingredients to make a smoothie creamy.

4. Can I really add vegetables or greens in my smoothie?

To use a smoothie to eat more vegetables during the day is such a great idea! I need to learn who to add greens and vegetables to get a smoothie I really like to drink. Because drinking a smoothie which taste like a zucchini is not my favorite. My perfect smoothie need to be sweet. So my trick is only to add some leafs or a piece of zucchini. You don’t taste it but you get all the healthy benefits. It works really good! Greens are the best source of secondary plant substances and chlorophyll which are so healthy for your body.

5. What do you use to get a creamy smoothie?

First of all: Don’t use to much liquid. Whatever you use! Don’t use to much! There are a few tricks to get a creamy perfect smoothie. First one is to soak nuts, seeds, grains or buckwheat overnight. Second is to use ripe bananas and third is to use nut milk instead of water. Fourthly is to add avocado because avocado is one of the creamiest fruit on the planet. And my last tip is to use a good blender to mix it up. I started with a good blender but since I have my Vitamix my smoothies are on the top of creaminess.

I hope my smoothie tips will help you to prepare your perfect smoothie my friends!

Here you find some of my favorite smoothie recipes:

Perfect Smoothie

Blueberry Amaranth Smoothie

Creamy Kale Detox Smoothie nab Perfect Smoothie

Creamy Kale Detox Smoothie

Kurkuma Cashew Smoothie NEU Perfect Smoothie

Turmeric Cashew Smoothie with Lemon

Follow my blog with Bloglovin

The Breakfast Basis: Cashew Cream

von

I prepare my breakfast in the evening to have less stress in the morning very often. A light Cashew Cream is the base of my favorite breakfast variations. This cream is season independent. You can enjoy it in the summer months with cold fruits or in the winter months with baked banana or hot berry sauce. Whatever you want. The possibilities are amazing! You can store this cream up to 3 days in the fridge in a closed container.

For my it is always really special to discover new diet ideas like this Cashew Cream. You only can discover new ones when you release old habits. Sometimes it is really difficult to release them but it worth it. Trust me. Change is often a possibility to grow in your own way.

Healthy Nuts

Nut are a big component in my daily diet since years. Nuts have such a high nutrient content on a small size. You get lots of vitamins and minerals when you enjoy such a small amount of nuts a day. They are also really filling and a perfect ingredient to make you full for longer. This is really important for me because I’m a 4-times eater and don’t eat between breakfast and lunch. Cashewnuts are used very often in my kitchen. Not only for breakfasts. They are perfect for soups as well or smoothies because you get such an amazing creaminess by adding them. My absolutely favorite smoothie with Cashewnuts is this one: http://nutsandblueberries.com/turmeric-cashew-smoothie-with-lemon/

The fat rate of 40% in Cashewnuts is low by comparison with other nuts like Walnuts (60%). They also contains healthy high valuable protein, vitamin B and folate.

Fresh Fruits

I love to add cherries in my Cashew Cream. I’m so happy cherry season began here in Germany. They are perfect when they are really cold and fresh so take care to use them within a few days. To avoid an attack from bacteria keep the stalk. It protect the cherry.

Favorite Topping

One more high recommendation is use almond butter as a topping. Have you ever made your own one? It’s so easy and bring you to another level of enjoyment. Trust me! I eat it nearly every day. I use almond butter as topping on smoothies, smoothie bowls or simply eat it together with apple slices. I added the recipe as well if you like to try it out. Give it a try. Please!! You won’t be sorry about it. I make mine with ground vanilla and nothing more. You don’t need to add other sweetener because the almonds are sweet itself.

Cashew Cream (3)

Recipe
The Breakfast Basis: Cashew Cream

Serve 1

50g cashew nuts, soaked overnight
30g buckwheat, soaked overnight
2 dates
1 tsp ground vanilla
pinch of nut milk (I use my self-made walnut milk)

My favorite Topping
handful of fresh cherries
Almond Butter (Recipe below)

Instructions

  1. Rinse the cashew nuts in the morning
  2. Mix them together with the dates, the vanilla and a pinch of nut milk
  3. You can mix it completely or not if you prefer a crunchy structure

Cashew Cream (1)

Recipe
Vanilla Almond Butter

Serve 1 Jar

500g raw almonds
2 tsp ground vanilla

Instructions

  1. Add the almonds and vanilla in a high speed blender
  2. Mix it until you get a creamy nut butter
  3. The time dependds on how strong your blender is (I need 7-10 minutes with my Vitamix)

Follow my blog with Bloglovin

How to make sweet walnutmilk

von

Walnutmilk – Ultra-Delicious-Tasty-Super-Amazing-Stunning-New-Basic-Food-Without-I-Would-Die!
I am SO happy to have this milk in my recipes.
And I am sure others will call me crazy because I am so happy about a NUTMILK! But I feel super alive when I discover new food, recipes or ingredients.
I am also sure some of you totally understand me ;o). Foodimaniaaaaa!

At the moment I make a research about dairy milk because I get ask why I stopped drinking dairy milk very often. I will write a blog post about my opinion to share my feeling and findings. In the meantime I share this easy and healthy walnutmilk recipe with you which I prepare 3 times a week to use it in muesli or smoothies. In the beginning of drinking nut milk I started with a classic almond milk. Because it taste so good I don’t want to try out another and miss my almond milk. The end result was almond milk for months. I don’t see walnutmilk very often and I asked myself if it would taste really good because of the light strong walnut flavor. Now I am so happy I created this easy version because I can’t stop drinking in.
Maybe it’s my next milk for the next months :o).

Walnutmilk

Sometimes I felt too lazy to prepare my own milk and I bought it. During this time I cook not that much and I’m sitting in my blue chair most of the time to read my fantasy and science-fiction books (yeahhhhh… I am a totally Avatar, Lord of Rings, Tributes of Panem and Game of Thrones!). My cats are with me in these lazy times. I love them. This time and my cats!

In this time I heard about the unhealthy effect of nut milk, the people told me “Why are you drinking nut milk? It’s unhealthy! I read an article in the press about it!” No guys it isn’t, you only need to take care which QUALITY you buy. Please please don’t trust any publications without make a little research. The press can make us so stupid. I learned that they are many differences in the bought quality. You can get healthy nut milk in organic stores. These ones I found in normal supermarkets are full of unhealthy ingredients. Have a look on the ingredients bevor you buy nut milk. Much more better is to make it by yourself. But I know sometimes we don’t have time or we are too lazy to make it.

You can store home-made milk up to 3 days in the fridge and it is so delicious and you can sweeten it however you want. I prefer my milk sweet and add some dates. It is up to you how sweet you like it.

Walnuts are one of the healthiest food. They contains more than 2/3 healthy polyunsaturated fatty acids which are very very good for your body.

You need round about 10-15 minutes to prepare your milk and nothing more than walnuts, water, dates and a laundry bad. You can also use a special nut bag. They are a bit more expensive. I never used a nut bag, I stared with a laundry bag and never changed it because it works very well.

Recipe Sweet Walnutmilk

For 0,75 Liter

250g Walnuts
1 Liter Water
4 Dates

Walnutmilk

Preparation

  1. Soak the walnuts overnight in 1 Liter fresh water.
  2. Rinse them in the morning.
  3. Mix them together with 1 Liter fresh water and dates.
  4. Strain the milk carefully through a nut or laundry bag and use a big bowl to collect the milk.

Walnutmilk

Walnutmilk

Follow my blog with Bloglovin

Sunshine Tropical Smoothie

von

Back from the Maldives I need to bring tropical feeling to my home because I ate so many tropical fresh fruits and I already miss them so much. I’m really happy the sun is coming out here and I can enjoy my smoothie outside while watching my crazy cats. They are jumping around the whole time and don’t know where to look first because of the thousands birds who fly around. Spring is so exciting.

As I already told you in my previous posts it is very important to chance the food ingredients you use from time to time to provide your body with different nutritional values. My breakfast is different every day to use different fruits, vegetables and legumes. This smoothie variation is a really light smoothie. When I drink such a smoothie I need to eat a snack during the midmorning. Normally I use nuts or buckwheat in my smoothies.

I like to make a light version because I know some of you love to drink smoothies during the day as a snack or try to reduce weight. I never tried to reduce weight because I have a good metabolic. So I don’t calculate calories or something like that. I eat what I want and take care it is most of the times healthy and contains good fatty acids because my body can digesting these food very good. In my opinion you can eat lots of calories when you eat the right ones. Lots of vegetables, some fruits, legumes, seeds, nuts. Your body work with these products and you recognize your body is changing. You get a better skin, better hair, you sleep better and feel fit. It really works. I know the difference because I ate only fast food and drink soft drinks when I was younger. I was ill very often and had less energy.

Give it a try and eat more healthy because you only have ONE LIFE!

Pinnaple and mango are such a great combination to get a tropical feeling in your kitchen. The coconut flavor is the base of this smoothie to make it more creamy. I use coconut milk (canned one) because I don’t use nuts or seeds to make the smoothie more creamy. I don’t like smoothies who looks too liquid.

Turmeric is the new natural superfood for me because it has great healthy and medical benefits. 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.

Tropical Smoothie nab (2)

RECIPE
SUNSHINE TROPICAL SMOOTHIE

1/2 Mango
1/4 Pineapple
1 carrot
1/2 tsp carrot
1 date
250 ml coconut milk

optional
1 tsp pea protein (I use Proteinworld)

Preparation:

Mix all in a blender and enjoy!

Raspberry Chia Porridge

von

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.

DSC_0357

 

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!

DSC_0354

Coconut granola with dried flowers

von

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.

DSC_0013 - Kopie