breakfast Archive - Seite 4 von 5

Walnut Fig Porridge

17. April 2016 von Janine

Figs are the most delicious fruits and I add them nearly every day when it is fig season. Figs are very low in calories and they are an excellent source of minerals and vitamins. They are high in antioxidant such as carotenes and lutein. These antioxidants helps to scavenge free radicals from the body. You can eat fresh figs whole or peeled.

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.

I love to use soaked nuts or seed with a pinch of apple vinegar in my breakfast because soaking and adding apple vinegar makes them more digestible. Normally I use cashew to get a great creamy consistence but for this breakfast I tried walnuts to vary the selection of nuts. I don’t like to eat the same every day. In that way my body gets different minerals and vitamins. Walnuts are a good hair food. This is because walnuts contains biotin = vitamin b7.

And as you already know I like to add some superfoods from time to time to get a high volume of antioxidants. Spirulina is a miracle micrsoalgae that helps you stay focused, nourished and energized! It’s rich in complete protein (60-70%) and helps weight loss by curbing cravings and preventing overeating. I use the products from organicburst because I love the kind company (it’s a small one) and they have high quality organic products.

Walnut Fig Porridge

Served 1

1/2 a cup fresh walnuts (soaked over night)
1/2 tsp apple vinegar
1 fresh fig
1 small banana
1 date
1 tsp spirulina
pinch of almond milk

Topping

More figs

Mix up all ingredients with only a pinch of milk until the porridge is very creamy. Add not too much milk to avoid that it gets to liquid.
Top with fresh figs, nuts or seeds. Whatever you want. Enjoy!

Guest Recipe: Caramel Apple Pie Smoothie

17. April 2016 von Janine

As some of you know I am very active on Instagram. Here I share my favorite pictures and food creations. It is the best community to share each others healthy food experiences and get new and special inspirations every day. I met already so many lovely people there from all over the world. One of them is Tiina a mum of 2 Kids (4 years and 2 years old) from Finnland. She is also a totally healthy food lover and she loves creating healthy vegan food & food photography. She worked in media & advertising for over 10 years. You can see her creativity in her pictures and recipe creations. I love her input so much and be happy about every single post from her. If are also on Instagram you need to check her account asap #myberryforest. With her consent I love to share her recipe creation of an CARAMEL APPLE PIE SMOOTHIE.

In the original recipe Tiina use only 1/4 cup of cashew and 1/4 cup of apple sauce. And she makes some raw pekan bites for this smoothie. You find the recipe for the bites on her instagram account #myberryforest.

The list of health benefits of apples are very long. You find a lot of vitamins, minerals and nutrients. A lot of minerals like potassium, copper, manganese, and magnesium helps your body to regenerate and feel healthy. Apples also helps to detoxifying the body in a healthy way. You find also healthy cashews in that smoothie. They are full of healthy fatty acids and have less calories than other nuts (still enough but less). Cashew gives smoothies an unbelievable creamy consistence. Add a pinch of apple vinegar to make the nuts more digestible.

Tiina and I often use organicburst products. This company sell healthy organic superfood products like maca, Acai, chlorella, spirulina and baobab. We use Baobab in this smoothie. Baobab gives your immune system support with the natural Vitamin C in Organic Burst Baobab. Plus Organic Baobab’s natural Vitamin C is non-acidifying, unlike synthetic Vitamin C. If you’ve been eating out or drinking too much coffee, cola or alcohol maintain the best alkaline balance for your body with Organic Burst Baobab! I tried some other superfood products from other companies but the quality was not that good like the quality from the organic burst products.

Caramel Apple Pie Smoothie

serves 1

Smoothie
1 frozen banana
1 apple
1/2 cup cashew nuts (soaked overnight with a pinch of apple vinegar)
pinch of ground vanilla
1 tsp Baobab (I use organicburst)
1/2 cup of almond milk

Fry the apple in a pan with a bit coconut oil.
Set half of the fried apple aside for topping. Blend the other half together with the other ingredients in a blender until smooth.

Date Caramel Sauce
4 dates
pinch of water
pinch of cinnamon
pinch of coconut or almond milk

Blend together until you get a little bit sticky consistency. Add more water when it is too thick or more dates if it is to liquid.

Topping
1 fresh fig
fried apples cubes

Arrange all together in a nice jar and top with fresh figs.

Creamy Lingonberry Raspberry Smoothie

17. April 2016 von Janine

I like to share my favorite superfoods and healthy food products with you. I already checked out some products from different brands and companies and one of the most lovely companies I met is arcticpowerberries.

This young company sell real, nutrient-dense foods that make you healthy and happy. Anna and Eveliina are two beautiful girls, full of life and full of enthusiasm for their business. Both enjoy having a healthy balance in life in general. Eve is a specialist in fashion marketing and freelance styling, while Anna’s is in sports therapy and massage. These beautiful girls grew up by the Arctic Circle in Finnish Lapland, picking berries from the backyard and eating them out of the freezer all year around. And when they lived abroad they have always missed the taste of wild berries from back home.

They said “The farmed berries from local supermarkets do not taste the same at all, fresh berries go off really quickly and frozen berries are often either too expensive or not always available. That is why in the beginning it felt natural to always throw half a year’s supply of Finnish berry powders into our suitcases on each trip to London. After making the berries travel with us for over three years, we started questioning why we couldn’t share them with other people too. We were sure that at least some people would love them as much as we did.” So the idea for arcticpowerberries was born and now they are running a Company with lots of healthy and special berry products like Cranberry Powder, Blackcurrant Powder, Lingonberry Powder, Blueberry Powder and Seabuckthorn Poweder. The products will be shipped in bundles and oversea if you are not located in Finnland. Find more information about the health benefits on their lovely Homepage.

I used Lingonberry in my Creamy Lingonberry Raspberry Smoothie. The Scandinavians are crazy over this berry! Here are some health benefits:

Packed with antioxidants called polyphenols that strengthen the immune System
Contains vitamins A, B, C, E and K
Naturally high in fibre – improves Digestion
Detoxing effect
Promotes metabolism and weight loss
Anti-aging benefits, good for Skin
Nutrients calcium and magnesium, iron, sodium, potassium
Helps to keep blood sugar low, lowers blood pressure and cholesterol Levels
Widely used to treat cystitis and kidney diseases.

GET 10% DISCOUNT WITH THE CODE „BERRIES“

Creamy Lingonberry Raspberry Smoothie with Chia Porridge

Serve 1

40g buckwheat, soaked over night
40g cashew, soaked over night
pice of fresh ginger
50ml orange Juice
1/2 ripe banana
100g raspberries (I use frozen)
1 date
150ml almond milk
1 tsp arcticpower lingonberry powder (and more to serve)

Porridge

3 tbsp oats
1 tbsp chia seeds
2 dates, chopped
1 tsp ground vanilla

Topping

almond butter

Add all ingredients for the Porridge together and stir around. Let soak over night in the fridge.

In the morning mix all smoothie ingredients together until creamy, arrange on the porridge and top with more lingonberry powder and almond butter.

Learn more on arcticpowerberries.

Guest recipe: Cinnamon Buckwheat Oat Porridge

17. April 2016 von Janine

As some of you already know I am really active on Instagram with swaping food ideas. I already met so many lovely People there. Such a really nice community.

Last week I got one porridge inspiration from my lovely healthy belgium friend @ellencharlottemarie. Ellen is one of the most talented food photographers and always a big source of inspiration. Her food pictures are always full of perfection. She is a wonderful mum of two beautiful boys and a waterski champion. With the consent of Ellen I’m happy to add this recipe to my blog.

There are a lot of meals I love but one of my absolutely favorite for sure is porridge. Warm porridge in the winter time gives my body a healthy start in the morning and activate my body system for the day.

Ellen added cinnamon to this porridge to regulate her blood sugar and to get fiber, calcium, iron, and manganese. Cinnamon has a warming effect and is one of the best spices for the cold winter months.

She works also a lot with coconut, I am normally not that big coconut milk lover but in this recipe the coconut flavor works very well. Coconut is good for your hair, for your skin, your heart and your weight loss because your body uses coconut oil for energy and does not store much of it as fat. Furthermore coconut improves digestion and absorption of vitamins, minerals and nutrients.

Cinnamon Buckwheat Oat Porridge

50g oats
30g buckwheat
125 ml coconut milk
1 cinnamon stick

1 tsp vanilla powder
pinch of coconut milk

Topping
fresh fruits roasted
coconut flakes ground
cinnamon
hemp seeds
honey or other sweetener

In the evening soak the oats, buckwheat and cinnamon stick with the coconut milk overnight. Heat up the porridge (with the cinnamon stick) the next morning with some extra milk and 1 tsp of vanilla powder for about 5 min. over medium heat. Top the porrdige with some fresh fruits (I use figs), roasted coconut flakes, hemp seeds and sprinkle with more ground cinnamon and some honey or other sweetener. Enjoy!

Mandarin porridge with roasted hazelnuts

17. April 2016 von Janine

Christmas time is coming here in Germany and I’m so happy to find one of my favorite fruits on the farmer market. Mandarins!

Mandarins are rich in fiber and mandarins contain a high level of Vitamin C which provides a number of health benefits. Vitamin C helps to fight a number of unstable molecules in our body known as free radicals through its antioxidant properties. Mandarins are a substantial source of fiber. Fiber rich foods keep the stomach full for a longer period of time and reduce the desire or need to eat more food, assisting in weight loss. The antioxidants present in Mandarin protect the skin from harsh UVA rays and help the skin to resist the damage caused by the sun and free radicals.

I love to alternate between some grain and nuts in my breakfasts. For me the best way to provide my body with all vitamins, minerals trace elements he need is to change my food ingredients regularly and don’t eating one-way. I often eat buckwheat or cashew nuts in my breakfast but also very often I simple use rolled oats soaked overnight in a bit of apple cider vinegar to make them more digestible for my body. They are so versatile in the kitchen. My favorite is to cook them as a porridge or soak overnight and enjoy them without any stress in the morning.

Oats make you feel full longer and they provides a high level of protein. They are also rich in different minerals like a specific type of fiber. As well as mandarins.

Dates are my ultimate healthy sweetener and a great option to the raffinated sugar. This version of an overnight porridge is very easy to make and you have less work in the morning.

I like to add also a tsp of ground maca or baobab powder. Both are good for extra energy, vitamins, minerals and trace elements.
I use the products from organicburst because I am very satisfied with their products.

Mandarin porridge with roasted hazelnuts

125ml cup almond milk
6-7 tbsp rolled oats
1/2 tsp apple cider vinegar
2 dates
2 mandarins
1 tbsp chia seeds

optional
1 tsp maca powder
1 tsp baobab powder

Topping
fresh fruits
fresh mandarins
roasted hazelnuts

Soak (only!) 5 tbsp rolled oats and dates with the apple cider vinegar and the almond milk overnight to make them more digestible. Soak the chia seeds with 3 tbsp of water overnight in an extra bowl.
In the morning mix the porridge together with the mandarins. After mixing add 1-2 tbsp rolles oats for a bit more pithy consistence and stir in the soaked chia seeds.
If you like add maca or baobab powder for extra energy and top with more fresh fruits and roasted hazelnuts. Enjoy!

Vanilla Porridge with hot berry sauce

17. April 2016 von Janine

As promised on Instagram I share one of my new favorite porridge recipes – Vanilla Porridge with hot berry Sauce.

This VANILLA PORRIDGE with HOT BERRY SAUCE topped with MULBERRIES is really easy to make and makes you feel happy the whole day. I love to add some dried berries to my breakfast because I cannot buy them the whole year. Berries are one of the best sources of antioxidants. Dried mulberries are a great source of protein, vitamin C and K, fiber and iron. They are one of my favorite berries, very delicious and sweet.

Oats make you feel full longer and they provides a high level of protein. They are also rich in different minerals like a specific type of fiber.

Chia Seeds are rich in omega-3 and they are also rich in fiber and protein.

I love to add a lot of flavors to my porridge. My favorite is vanilla. I can’t stop adding vanilla. I’m not the biggest chocolate fan but I love vanilla so so much. With the start of November I also use a lot of cinnamon. Cinnamon can lower cholesterol and it have a regulatory effect on blood sugar. Furthermore cinnamon is a great source of manganese, fiber, iron, and calcium.

In the colder month I’m a “warm” eater. I love to add warm sauce on my breakfast.

Vanilla Porridge with hot berry sauce

1 tbsp chia seeds
1 tbsp sunflower seeds
3 tbsp rolles oats
1/2 tsp cinnamon
1 tsp ground vanilla
1 tbsp walnuts
1 tbsp dried aronia berries or goji berries
1 tsp raisins
75ml almond milk
75ml orange juice (best is fresh pressed)
1 tsp honey or agave syrup

In the evening mix all together and soak in the fridge overnight.
Add more milk in the morning if you like.

Hot Berry Sauce
50g blueberries, frozen
50g raspberries, frozen
1 tsp honey or agave syrup

Heat up the berries with a 1 tbsp water in a pan over medium heat and let simmer
a few minutes. Sweeten with honey or agave syrup.

Topping
Dried mulberries

Creamy Kale Detox Smoothie

17. April 2016 von Janine

I bought a Vitamix 3 month ago because I can’t mixed up kale very creamy for my Creamy Kale Detox Smoothie. And I like to add kale in my smoothie because kale is one of the most healthy food on the planet. Kale is pure detox food and great for detoxifying your body. But there were so many other recipes I need to try out that I forgot to mix up a kale smoothie. My kitchen looks like a recipe store for sure because I make a note wherever I get an inspiration from other recipe developers, magazines or cookbooks. It’s really hard to have less time to cook all these beautiful meals when you see your idea at every time. But life is long right? I am 34 now so I think I have a loooooot of time to cook and get creative in my kitchen.

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach and Kale is very high in beta carotene, an antioxidant that the body can turn into vitamin A. You can use kale simply in your kitchen by adding it to your smoothies in order to boost the nutritional value.

I often use buckwheat in my breakfast instead of oats because buckwheat is the best source of high-quality, easily digestible proteins. To make it more digestible you can add half a teaspoon of apple vinegar.

Because of the high speed of my blender it is important to add frozen fruits to my smoothie to get a fresh and not a warm smoothie. For that reason I freeze my bananas regularly in small pieces. It is the perfect tip to store ripe banana the whole time.

This smoothie is really full packed of high nutritious food and to give him the last boost I add a teaspoon matcha powder. Matcha is a very rich superfood, it’s just 100% pure green tea leaves stone ground into a fine powder. If you like to get more information, check out matchamaiden.

I also love to top my smoothie with Lingonberry Powder. The Scandinavians are crazy over this berry! You find more information on: arcticpower.

Creamy Kale Detox Smoothie

2 cups of kale
50g buckwheat, soaked overnight with 1/2 tsp apple vinegar
250 ml almond milk
2 dates
1 frozen banana

optional
1 tsp matcha powder

Topping
Preiselbeerpulver (von Arcticpower)

Rinse the soaked buckwheat carefully
Mix all together in a high speed blender and enjoy.
You can top with fresh fruits, nuts or simple pure.

Caramalized apple crunch with yoghurt

17. April 2016 von Janine

During the winter month I often eat warm or hot breakfast bowls in combination with cold fruits, ice cream or yoghurt. For example this Caramalized apple crunch with yoghurt.

One of the best breakfast topping you can use are roasted nuts or seeds. It is so easy to roast them in a pan and use them within the next days. Roasting release the lovely flavors. It is such a great preparation.

An “upgrade” idea is to fry the nuts and seeds in coconut oil and caramelize them with honey. I got the idea from the famous greenkitchenstories and mixed them up with fresh yoghurt.

Nuts and seeds are full packed with healthy fatty acids and lots of high quality protein. Sunflower seeds are an excellent source of vitamin E. Vitamin E is very good for healthy skin and hair. Furthermore they are very rich in magnesium. Magnesium is necessary for healthy bones and energy production.

I add different spices to the fried nut and seed mix. A great combination is vanilla and cinnamon. Take care the cinnamon don’t gets to dominant to taste also the vanilla flavor. Oh I love vanilla. I add vanilla nearly to every breakfast I eat.

Caramalized apple crunch with yoghurt, I try to mix up my fruit diet within the week to get the different nutrients of the different fruits. I often use bananas in smoothies so I need to change the fruit when I make my porridge or chia pudding. For these bowls I often use apples. Fried apples are really one of the best fruits in the world. They taste so much different to a fresh apple. When they get more soft the taste change to another level of sweetness.

Apples contains antioxidants and such a big volume of vitamin C. I mixe up fresh apples and fried one in this apple crunch because they have different textures in your mouth. A really lovely taste adventure you need to try for sure!

Caramalized apple crunch with yoghurt

Serve 1

2 small apples (or 1 big)
2 tbsp honey
2 tbsp coconut oil
3 tbsp sunflower seeds
3 tbsp pumpkin seeds
2 tbsp chopped hazelnuts
1/2 tsp ground cinnamon
1 tsp ground vanilla
pinch of salt
150ml yoghurt
fresh fruits (grapes)

Chop the apple/s in small cubes and share in two portions.
Heat the coconut oil in a pan over medium heat and fry half of the apples, nuts and seeds over medium heat in a pan for 5-7 minutes until the apples are soft and the nuts / seeds get golden. Take care of burning!
Add honey, cinnamon, vanilla and salt and let simmer for 1 more minutes. Serve with yoghurt and fresh fruits.

Fried Egg Sandwich

17. April 2016 von Janine

Fried Egg Sandwich – This is a very easy delicious healthy sandwhich full packed with lots of vegetables and healthy fatty acids! Perfect for a late breakfast or evening meal.

They are not really more things in the worls which makes me feel more happy than happy healthy animals. For me the most important thing is to respect all animals in their nature life. That is the main reason I live as a vegetarian and somtimes as a vegan. I love to eat cheese and eggs but I’m only eating these animal products when they are comming from free living happy animals. Sometimes the normal european organic Label is not enough for me because they are only a minimum of standards of the animal farming. So I try to buy as much high organic labeled animal products as I can.

This Fried Egg Sandwich is made with eggs and a lot of vegetables. You find mushrooms which are contains Vitamin D. Vitamin D is a relatively rare vitamin to find in vegetables. This essential vitamin can facilitate the absorption and metabolism of calcium and phosphorous. Mushrooms also contains levels of these two nutrients, so the combined effects of having all of these nutrients in one powerful source, mushrooms, makes it a good idea to eat them whenever possible.

You absolutely need to add Avocado to this sandwhich because I don’t add butter or something like that. The Avocado is the creamy part of the sandwhich. I eat a looooot of Avocado because Avocado is the best topping on Toast. And I love toast. Avocado is very very rich in healthy fatty acids and Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.

Fried Egg Sandwich

Serve 2

2 whole grain buns

2 organic eggs
200g mushrooms
1 Avocado
Rucola salad
1 Tomatoe
1 Red Onion
Salt and Pepper

red pepper corns to garnish

Quarter the mushrooms, slice the onion and fry them on high heat until golden.
In the meantime cut the Avocado and Tomatoe in slices and wash the salad.
Switch of the hob, set aside the mushrooms and use rest temperature for frying the eggs.
Start to layer one half of the bun with salad, the avocado and tomatoe.
Than add the mushrooms and top with the fried egg. And season with salt and pepper.
Garnish with red pepper corns if you like.
Enjoy!

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Acai Berry Mousse with yoghurt

10. Juli 201717. April 2016 von Janine

Yes yes yes to ACAI BERRY MOUSSE!

I love adding superfoods in my breakfast to get more health benefits! My kitchen is full of superfoods. Need a second kitchen soon ;o). I also cook without but I love to have the option to add some if I like. You need less superfoods to get a high volume of health benefits. They are not that cheap but the invest worth it because you can stock them a long time. You can also pimp up your health with fresh vegetables and fruits for sure but to get an extra boost of essential nutrients superfoods are the really best decision. I add them for round about one year and I feel fitter and my skin is more healthy and my hair is stronger. My husband told me every day that my skin is so soft (maybe he only say that to make me a compliment ;o)).

Acai is one of my favorite superfoods because of the great color. The Acai Berry contains essential fatty acids like omegas-3-6 and omega-9 oleic acid. Acai berry has a super high ORAC (measure of antioxidant capacity) of 70,000 and antioxidant Vitamin E and polyphenols (that make it so purple).

I tried out different ACAI products and the best I used is the ACAI from organicburst. I love the company mentality. The products comes from co-ops of local people that collect the berries in the rainforests. It is real organic and the company is very transparent. You can see their work and cooperation’s on their homepage and on their 2 Instagram account. For more information check out my post about organicburst.

You can easy top this ACAI BERRY MOUSSE with fresh yoghurt (for vegan coconut or soy) and self-made granola. I don’t find a better recipe than my coconut granola. Still searching to add a new one. If you has an idea I’m very happy to hear about it and to test it out. My coconut granola is made with different seeds and nuts. I bake it with coconut oil and agave syrup. You find the recipe here: Coconut Granola with dried flowers

Acai Berry Mousse with yoghurt

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Author: Nutsandblueberries

Recipe type: Breakfast

Ingredients

70g blueberries
50g soaked cashews (soak overnight in water)
2 dates
Pinch of almond milk
1 tsp ACAI powder
Topping
100g Yoghurt
Coconut Granola

Instructions

Mix all together in a high blender.
Take care not using too much milk because it will turn in a smoothie and not in a mousse.
Top with fresh yoghurt and granola, nuts or seeds of your choice.