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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

Pistachio Orange Cookies

29. Dezember 201617. April 2016 von Janine

Pistachio Orange Cookies – all my loveliest ingredients in one Cookie!

There are not that many ingredients I love more than vanilla. But one are pistachios. I love pistachios since I was a little child. I eat pistachio ice cream 7 times a week (ok maybe 3 times ;o)) and there are my best friend at school. Ate them often roasted and salted. In the meanwhile I don’t eat them salted because too much salt isn’t good for your body. So use less salt and more spices.

Pistachio as a super healthy source of protein

I add a lot of nuts to my diet because nuts are one of the best source of good fats, high quality protein and vitamin-e (the vitamin for a good skin). Just a hand full of pistachios a day provides enough recommended levels of anti-oxidants, minerals, vitamins, and Protein.

I learned this year to add orange zest in my cookies, cakes and muffins to have an amazing flavor. The combination pistachio and orange taste so good that I like to share this cookie recipe for these Pistachio Orange Cookies with you. This recipe is gluten-free and raffinated sugar free.

Pistachio Orange Cookies

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Prep time

10 mins

Cook time

15 mins

Total time

25 mins

Author: nutsandblueberries

Recipe type: Treats

Serves: 12

Ingredients

1 cup roasted pistachios
1 cup ground almonds
3 cups rolled oats
½ cup raisins
½ tsp baking powder
½ cup olive oil
¼ cup coconut oil
½ Cup maple syrup
1 tsp ground vanilla
Zest of 1 organic orange
½ tsp sea salt

Instructions

Combine all the dry ingredients (except the pistachios and raisins) together in a bowl.
In another bowl combine the wet ingredients and mix well if you use dates.
Mix both with the pistachios and raisins and set aside for 10 min.
Preheat the oven to 175℃ and make 10 medium cookies.
Bake for about 15 minute and let them cool down on a wire rack.

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.

Guest recipe: Healthy Vegetable Curry

17. April 2016 von Janine

I love to create own recipes and share them with you but I also love sharing other wonderful recipes. I found one from my friend Kathrin @k_a_t_h_r_i_n on Instagram which I like to share with you. You find more information about this really kind person here: Kathrin

Kathrin use a lot of different vegetables, herbs and spices in this Curry to provide her body with all benefical elements of fodd such as vitamins and Minerals.

Broccolie for example contains a high amount of potassium. This mineral helps maintain a healthy nervous system and optimal brain function. Furthermore, it promotes regular muscle growth. The calcium and vitamin K is very important for your bone health and the beta-carotene is good for your immune System.

You find also two more very healthy ingredients especially when you living as a vegetarian. Coconut milk and chickpeas. Chickpeas are a good source of protein and they can can boost your energy because of their high iron content. Due to high fiber content, chickpeas are excellent for weight loss. Chickpeas can really keep you full longer and controlling the Appetite.

I love to integrate coconut in my diet because coconut is full of health benefits for you. It contains a high level of omega 3, 6 and 9 fats along with high amounts of amino acids. For people who want to avoid dairy, are lactose intolerant, or have dairy allergies coconut is also very helpful.

Herbs and spices are also used in this delicious curry from Kathrin. A really good decision to integrate them because they bring also a lots of benefits you don’t get from the other vegetables.

Healthy Vegetable Curry

Serve 2-3
1 red onion
2 garlic gloves
1 small Hokkaido pumpkin
2 sweet potatoes
200g broccolini
3 hands fresh spinach
400g cooked chickpeas
300 ml coconut milk

Dried mixed herbs.
Mix together – turmeric, coriander, ginger, fennel seeds, tyme, rosemary, chili flakes, fenugreek, paprika Salt and Pepper

Topping
fresh coriander
spring onions
black sesame

Optional
Rice to serve

Chop pumpkin and sweet potatoes in small cubes.
Chop onions and garlic and fry in coconut oil for a few minutes.
Add vegetable cubes and herbs and fry for more 2-3 minutes.
Add coconut milk and let simmer for 20 minutes over medium heat.
Add broccolini, spinach and chickpeas and let simmer for more 5 minutes.
Salt and pepper to taste.
Serve with fresh coriander, spring onions, chili flakes and black sesame.
Enjoy with or without Rice.

Kathrin from @k_a_t_h_r_i_n

17. April 2016 von Janine

I’m really happy to introduce you Kathrin, a healthy Instagram friend of me. I follow Kathrin from the beginning of my Insta journey and I love every single of the healthy meals. She is 28 and she is very busy with her job as a PR-Consultant in a Hamburg PR company. She invest all her freetime in developing recipes, cooking, analyzing cook books and magazines, taking beautiful food pictures and Instagram. Kathrin loves to cook together with her friends and her sister – oh these people are so lucky to cook with her! I am really sure I would come and cook together with her when I would live close by Hamburg. But I live far far away from Hamburg :ox.

Kathrin takes care of easy and healthy recipes and the most important thing (also for me) is a very good taste. She use lots of different ingredients and spices in the kitchen to create non boring meals and to get a high variety.

I see lot of parallels to her :o). Kathrin is a Yoga lover and she loves to go for a walk. Furthermore she is an early bird, like me. We both love the morning and breakfast variations. If you check out her Instagram account you will find a lots of really special breakfast creations. I sure I will share also one of this in the future on my blog.

I am really happy to be in contact with this lovely person and I am happy every day when I see a new recipe creation and picture from Kathrin.

You find one of her delicious recipes here: Healthy Vegetable Curry

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.

Caramelized fennel with cheesy Polenta

17. April 2016 von Janine

What a great combination – Caramelized fennel with cheesy Polenta!

Some time ago my boss bite into a raw fennel and I laugh because it looks so funny. I really prefer cooked vegetables, I am not the biggest RAW fan. But I tried out this raw fennel as well and gave this great looking fennel a chance. It was really not my gusto! And I never eat fennel after this Experiment.

A few month ago we visited our neighbors who made a really tasty fennel leek casserole because we are vegetarian. Really nice from them.

And I was really surprised I totally felt in love with this amazing cooked fennel. WOW!

Back home I tried out different recipes with fennel. I was in a fennel mode! Some recipe creations works and some not (hate it when it don’t works but we learn in that way, right?!) One recipe worked very well and my hubby totally felt in love with my idea of caramelize the fennel. We arranged it with cheesy polenta because we love love love creamy polenta.
The creamy polenta with the soft fried fennel with a touch of sweetness because of the agave syrup taste like heaven!
Fennel is a very healthy food for your stomach. Fennel includes essential oils which stimulate secretion of digestive and gastric juices, while reducing inflammation of the stomach.

That’s the reason why fennel tea is so healthy when you have stomachache. Fennel is a winter season vegetable and very low in calories.

Don’t trash the fennel greens because they are really delicious and the perfect topping for a fennel dish. Try to buy fresh and good looking fennel with lots of greens to be happy about this fresh looking topping at home.

I love to combine the soft and healthy fennel with pecorino polenta. Polenta is really easy to make. You can add butter and cheese or you can also enjoy it without. Polenta is rich in vitamin A and the best is to eat is the day you made it because of the creaminess.

Caramelized fennel with cheesy polenta

Server 2-3

4 fennel bulbs
4 tbsp agave syrup
sea salt
4 tbsp coconutoil

200g polenta
100g pecorino cheese
750ml vegetable stock
1 tbsp butter
Sea salt & pepper

Fennel

I fry the fennel in 4 portions because you need to make sure the fennel is complete on the pan. I use 2 pans and add one fennel in each pan.
Preheat the oven to keep the fried fennel warm.
Chop the fennel in small slices (0,5-1cm).
Heat 1 tbsp coconutoil on medium heat in a pan and fry the slices 4 min. each side.
After the first side add a pinch of sea salt and 1 tbsp agave syrup to caramelize.
Keep the fried fennel warm in the oven during frying the other 2 fennels.

Polenta

Cook the vegetable stock and add the polenta.
Let simmer over low heat for 20-30 min.
Stir around every 5 min. to avoid burning.
Add the butter and cheese at the end.
Make sure the polenta is very creamy. Add water if desired.
Season with sea salt and pepper.

Serve the fennel on the polenta and top with fresh fennel greens.

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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Easy Lentil Soup

28. Oktober 201617. April 2016 von Janine

Oh I love love love lentils!

I start to eat lots of legumes with the begin of my vegetarian journey in 2009. I read a lot of information about a healthy vegetarian diet to take care my body don’t miss anything. One of my absolute favorite legumes are lentils. Lentils are high in protein in fiber. Lentils add essential vitamins and minerals to your diet. Love your heart? Eat Lentils! Lentils are very good to protect your heart because of the high fiber. You don’t need to soak lentil before cooking. They are many different lentils for different dishes like soups, stew or falafel. Depends on what you going to prepare with lentils you need to choose the right one to get the best result. Similar to potatoes different sorts of lentils have different properties. Colors range from green, brown, black to reddish orange, coral, and gold. For this soup I use red lentils because they became creamy after the cooking.

A really delicious topping for this dish is fresh yoghurt (soy for vegan) and parsley. If you like you can also add a slice of Lemon.

Easy Lentil Soup

serve 4

1 tbsp coconutoil or olive oil
1 Liter vegetable broth
200g red lentils
3 red onions
1 tsp ginger
2 tsp cumin
1 tsp Paprika, sweet
1/2 tsp Cayenne
400g canned tomatoe
3 garlic gloves
salt

Topping
125g yoghurt of your choice
fresh parsley
Lemon slices

Preparation:

Finelly chop the garlic and the onions
Grate the ginger
Heat the oil over high heat and roast garlic, ginger and onions for a few minutes
Add the cumin, paprika and cayenne and stir another Minute
Add the tomatoes, lentils and broth
Reduce heat and simmer for 30 min
Season with Salt
Serve with Joghurt, Parsley and fresh Lemon

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Cherry Red Beet Porridge

17. April 2016 von Janine

5 portions vegetables and fruits are the best to provide your body with all he need for a strong healthiness. I start to work with these rates a few years ago and optimized my vegetable consumption a lot and the results are amazing! Smoothies are such a great way to integrate more veggies! I feel really better since I changed my diet and I meet a lot of people who have a lot afflictions like flatulence or stomachache. I am really sure they could avoid many of these afflictions by changing their diet.

When I was a child I ate so many sweets and fast food, drank a lot of cola and my dietary habits were so confused. That was the reason why I was ill every week and looked like a ghost. My skin wasn’t healthy and my hair really dry. I don’t slept well and I can’t concentrate myself very good. Everybody needs to make his own experiences to realize what’s good for him and what not. The most important thing is to hear to the own body, he tell us what he need.

I like to talk more about my lifestyle and how I changed my lifestyle in the last years. I will let you know what I’m doing to feel better.

But first I like to share this creamy red beet recipe with you and inform you about the health benefit. I don’t like a water consistency in my smoothies so I add soaked nuts, oats or yoghurt to make it more creamy. My smoothies are often my breakfast, it need to keeps me full until lunch time.

I really use a lot of fresh fruits and vegetables but sometimes I haven’t something at home or the things I need haven’t season. That’s the time I use pulverized versions like red beet powder. In that way I don’t need to miss the health benefits of the amazing vegetables and fruits. Most of the time vegetables.

Red beet is one of the healthiest food in the world! Beets are a unique source of phytonutrients called betanin. Betanin is antioxidant, anti-inflammatory and detoxifying.
Full packed with vitamins like vitamin B1, B2 and B6 as well as vitamin C red beet is a perfect source for pure healthiness.

Cherry Red Beet Porridge

2 tbsp oats (soaked overnight in oat milk or almond milk)
1 tsp red beet powder or 1/4 fresh red beet
1 banana
50g cherries (frozen or fresh)
50 ml oat milk (or other milk of your choice)
2 Dates

Topping
Yoghurt
fresh Berries or Cherries

Mix all together in a high speed blender and top with yoghurt and fresh friuts.
Enjoy!

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