Healthy Hemp Snickers

I don’t spend so much time in the kitchen as I do in the last year. I started my blog round about one year ago and my Instagram 8 months ago. I couldn’t imagine that this would be such a big part in my life. To thank you all for your great support I will run a winning game after my vacation. Can’t wait to share it :o)). Without your support I wouldn’t be here now. I learned so much in the last year about healthy food, work-life-balance and to listen to myself.

It is so important to make things you really love and to avoid too much stress in your life. We need to listen and be honest to our self. Decide what is good for us and what not. The society requirement are so high. Nobody can withstand that permanently. Think about your own possibilities. It’s your life, you are the creator. Remember that!

Maybe these snickers are a good start to make a break ;)?

Hemp seeds healthy benefits

Lots of you asked me for these snickers I made often in the last week. I developed my own version with lots of hemp seeds to add healthy omega-3 fatty acids. Hemp seeds have a mild and nutty flavor. Hemp seeds are also a big protein source, as more than 25% of their total are from high-quality protein. You find also Vitamin E for a perfect skin in these little seeds. If you don’t want to use hemp seeds you can also add more oats. These bars are the best snack before you start a sport workout or get new energy after a half working day. Lots of protein and they make you full for longer! One bar is enough for a few hours.

For these snickers you need a base, a caramel and a chocolate layer. All made from healthy natural ingredients and organic sweetener.

I used peanuts to impart a crunch. Peanuts harmonize perfect with chocolate. The chocolate I made is from coconut oil and raw cacao. In the past I often drank sweetened Cacao. I don’t know if they is a lot of unhealthy sugar in these drinks. In the last months I discovered raw cacao powder you can use instead of the other. In combination with natural sweetener like dates or rice syrup it taste amazing sweet and delicious. I often prepare a drinking cacao in this way.

You need to store them in the freezer. Best time to enjoy is to take them out 15 minutes before serving.


For a baking dish of 20x30cm
Serve 8-10 Snickers

100g Hanfsamen
100g Cashew Nuts
100g Oats
50g Almonds
100g desiccated coconut
100ml rice syrup
2 tbsp coconut oil
½ tsp salt

Date Caramel
300g dates
1 tsp vanilla powder
1 tbsp coconut oil
2 tbsp cashew butter (or Peanut Butter)
½ tsp salt
100g peanuts, unsalted (for the topping)

Chocolate Layer
75g raw cacao
100ml coconut oil
50ml rice syrup



  1. Crash the Almonds, Cashew Nuts and Oats in a blender
  2. Add desiccated coconut, rice syrup, coconut oil and salt
  3. Press the mixture in a 20x30cm baking dish or form and store in the freezer

Date Caramel

  1. Mix all ingredients (except the peanuts) in a blender until it get creamy
  2. Add water if necessary
  3. Spread the Caramel on the base
  4. Sprinkle with Peanuts
  5. Store in the freezer

Hemp Snickers (2)

Chocolate Layer

  1. Stir the coconut oil with the raw cacao and rice syrup
  2. Sprinkle over the snicker base and store in the freezer for minimum of 2 hours before serving.

Best time to enjoy is to take them out 15 minutes before serving.

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Raspberry Chia Porridge

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.



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

1 tbs maca powder


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!


Coconut granola with dried flowers

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


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

Feta spinach quiche with oat flour

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

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

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

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!

for 20-25 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.
Bake for about 15 minutes.

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.

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.

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

Mix all ingredients together and place in the fridge.


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

Peanut banana smoothie

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.


Peanut banana smoothie


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

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

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

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!

DSC_0951 - Kopie

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.

Walnut muffins with caramelized walnuts

There are a lot of reasons to eat more nuts during the day. For me it is an important ingretient for my muesli, smoothies, cookies, salads and other meals. You can ground them or use them complete for whatever you want. Nuts and especially walnuts are full packed with many healthy benefits, for example plant-based Omega-3 fatty acids which are anti-inflammatory. It is so easy to add nuts within the day.

I love beking Muffins for the whole week and take them with me to work to have a healthy snack on hand. This recipe can be make vegan or with yogurth and honey if you like.


Walnut Muffins with caramelized walnuts

makes 12

4 ripe bananas
10 Dates
4 tbsp coconut oil
4 tbsp applesauce or yoghurt
200g rolled oats
200g spelt flour
2 tsp baking powder
1 tsp cinnamon
1 tsb salt
100g walnuts

1tsp agave syrup or raw honey
1tsbp walnuts, chopped

Preheat the oven to 200°C. Mash the bananas with a fork and ground the rolled oats finely.
Add all ingredients together and mix carefully. Than chop the walnuts and add them to the mixture.

For the toppig dizzle the agave syrup or honey over a few chopped walnuts.

Use a Muffin tray and oil them with a bit coconut oil. Fill in the Muffin mixture and top with dizzeled walnuts.
Bake for 200min until the Muffins get golden. Enjoy!

Turmeric cashew smoothie with lemon

Turmeric cashew smoothie with lemon! This is my absolutely favorite smoothie since years!

When you starting your day what is your absolutely favorite breakfast? Mine is a turmeric lemon smoothie with soaked cashew nuts and banana topped with buckwheat granola. I check out new breakfast recipes 4 times a week. On the others I enjoy this one. I try to use a lot of different flavors in my meals to get the full range of nutrients to make sure my body gets all he needs for this beautiful life. 

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.

Soaked cashews brings a lot of creamyness in that smoothie.


Turmeric cashew smoothie with lemon
Recipe type: smoothie
  • 50g cashew nuts (soaked over night)
  • 1 tbsp hemp seed
  • 250ml almond milk (or any other milk you prefer)
  • 1 banana
  • Juice from 1 lemon
  • 2 dates
  • 0,5 - 1 tsp turmeric
  • pinch of ground vanilla
  1. Mix all together until the smoothie is very creamy
  2. If you like you can add more milk
  3. Top with self made granola or / and fresh fruits. Enjoy!

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