high protein

Raspberry smoothie bowl

von

A great colorful bowl full of healthyness. You find the english Version of the recipe at the end of this post.

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Raspberry Smoothie Bowl

Serve one

50g cashew nuts (soaked over night)
70g raspberries (fresh or frozen)
1 banana
150ml almond milk
1/2 tsp vanilla
1 tbsp chia seeds
1 tsp coconut oil

Topping
1 tbsp roasted almonds
fresh blueberries
fresh raspberries

optional:

1 tsp ACAI powder

Mix all together (except the chia seeds) in a high Speed blender. Take care add less milk to get a smoothiebowl and not a smootie.
Add the chia seeds and let soak for 10 mins.

Top with fresh fruits and enjoy!

Walnut maca powersnacks

von

These beauties are one of my absolutely favorite self made sweets. I love the light maca flavour and the easy preparation.

There are only a few healthy ingredients in this powerful snacks. Walnuts, maca, hemp seeds, dates, goji berries and a pinch of salt to enhance the flavour.
I got this great idea from Sarah Brittons cookbook mynewroots. Sarah is such an excellent nutritionist. You need definitively to check out her book!

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Walnut maca powersnacks

for 9 quarters (4cm x 4cm)

185g walnuts
20g maca powder (I use organicburst)
30g hemp seed
375g date, round about 18
10-15 goji berries
1/2 tsp salt

Grind the walnuts middle sized and set the half walnuts one side.
Chop the Dates roughly and add them together with the maca powder and hemp seed to the grinded walnuts.

Add the other half of the walnuts and the salt at the end and kneat the mixture with your hands.

Press the mixture on a sheet and take care that the high is round about 1-1,5cm.
 Cool in the fridge for minimum of 3 hours until you cut it in quarter to enjoy!
For a good texture store them in the fridge.

Walnut tofu salad with fried curry corn

von

I am not the big raw vegetable lover but it is very healthy to eat raw veggies from time to time. So I combine raw vegetables with cooked one. Clever, isn’t it? J I love this salad because of the healty mix and good fatty acids from the roasted walnuts. Very special is the dressing because is made from sundried tomatoes and good healthy walnut oil.

Walnuss Tofu Salat I

Walnut tofu salad with fried curry Corn

Serve 2

250g smoked tofu
4 tbsp walnut oil
1 tsp bell pepper powder, sweet
1 tsp bell pepper powder, spicy
80g lamb’s lettuce
1 beet (cooked)
1 small courgette
1 small carrot
100g corn (fresh or canned)
1 tsb curry powder
70g walnuts

dressing

50ml walnut oil
1 tbsp apple vinegar
80g sundried tomatoes (canned or soaked 2 hours in water)
1 tsb raw honey or agave syrup
2 tbsp paryley
salt and pepper

optional: 2 tsp cashew cream

Drain the corn and mix it with 1 tsb curry powder. Roast the walnuts without oil in a pan until golden. Set aside. Chop the tofu in small cubes and fry it on high heat 3-5 minutes in walnut oil. Add bell pepper powder and salt and pepper. Set aside.

Chop the carrots and courgette in small slices. Chop the beet in small cubes. Rinse the lamb’s salad.

For the dressing blend all ingredients until creamy.

Serve salad with raw vegetables and roasted corn and fried tofu or enjoy it cold on the next day.

Blueberry amaranth smoothie

von

Amaranth is a very rich source of protein and this protein is also highly bioavailable. Amaranth may boost immune function according to some studies, probably thanks to the potent vitamins, minerals, and antioxidants.

Blueberries contain tons of vitamin E and vitamin C; one serving gives you almost 25 percent of your daily value of vitamin C. Vitamin C is very good for your immune system and skin. Also blueberries contain antioxidants which work to neutralize free radicals.

2-DEEP Blueberry Smoothie (15)

Blueberry amaranth smoothie

400ml homemade almond milk (or any other milk you prefer)
100g / 1 cup Blueberries
3 tbsp rolled oats
4 tbsp popped Amaranth
1 tbsp walnuts
1 tbsp roasted hazelnuts
1 tsp flax seed
1/2 tsp ground vanilla
2 tbsp agave syrup or 2 dates

optional:

1tbsp matcha powder (for extra energy)

Mix all ingredients in a powerful mixer.
Depending on the strenght of your mixer you have to mix a little bit longer to chop the nuts very well.
Top with chopped pistachio and / or hazelnuts.

Vanilla-chia with blueberry banana cream

von

Ultra little Chia seeds contains a lot of healthy stuff! Chia seeds have a high amount of Antioxidantien and so high in fibre. They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them. Enough reasons to eat more chia seed. YES please!

This breakfast is perfect for all who like to spend some time in the morning because you need to pepare it in the evening.

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Vanilla-chia with blueberry banana cream

for one Person

2 tbsp chia seeds
200g blueberries, frozen
200ml almond milk (or any other milk)
1 ripe banana
1 tsp ground vanilla
2 Dates

optional
1 tsp ACAI powder

Topping
roasted almonds

Stir around the chia seeds with the almond milk all 5 minutes until they are soaked.
Mix the banana with the blueberries and add the cream to the chia mixture.

Let soak in the fridge over night.

All you Need to do in the morning is to add some topping. I love roasted almonds.

Choc power snacks

von

Raffinated sugar is ubiquit in our Society. To avoid unhealthy raffinated sugar you can use dates for preparing your sweets.

I love naturally sweets without any other additives. Preparing your own healthy Sweets is so unbelivanle easy.
And to use dates instead of any other kind of sugar is so healthy because dates are a good source of various vitamins and minerals. Its a good source of energy, sugar and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates.  It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.
So beginn to eat more dates YEAH!

I use raw cacao powder in These Little beauties to get a choc taste. In combination with the sweet dates it is nearly the same taste like chocolate. I love adding cacao in my Sweets because cacao beans contains natural chemicals called flavonoids, a type of antioxidant compound that promotes general health and might lower your risk of several diseases.

Schoko Power Snacks (2)

Choc power snacks 

200g dates
3 tbsp raw cacao powder
3 tbsp chia seeds
70g bazil nuts
a pinch of salt
a little bit of water

optional
10-20 goji berries

Chop the bazil nuts in a medium size and set the half of the chopped nuts on side.

Chop the dates and add them together with the raw cacao gradually to the other half of bazil nuts until the mixture gets sticky.

Now ad the other half of the bazil nuts, the chia seeds, salt and goji berries to the sticks mixture and stir around.

Press the mixture on a sheet and take care that the high is round about 1,5cm.
Cool in the fridge for Minimum of 1 hours until you cut it in quarter to enjoy!

You can store this Little beauties in the fridge for round about 4 weeks.

Matcha Pistachio Coconut Balls

von

I love love love self made sweets. And since I know how simple it is to prepare my own sweets I do it regularly.

These ones are made with very healthy nuts like pistachio and cashew nuts. I love the flavour of pistachios and also the health benefits like pistachios contains a higher amount of protein in comparison with other nuts. And the amazing green colour is so welcome in my kitchen.

For a pinch of extra power I add a Little bit of matcha powder an organicburst spirulina. I love to add These suprfoods i my sweets becaus of the high level of extra vitamins.

matcha pistachio balls

Matcha Pistachio Coconut Balls

made 14 small balls

half a cup unsweetened coconut
half a cup raw cashew nuts
half a cup unsalted pistachios
7 dates 
1 tbsp lemon zest
2 tbsp water
1 tbsp flour
1 tsp ground vanilla
pinch of salt

optional:
1 tsp matcha powder
1/2 tsp spirulina

I like to grind half of the nuts only rough and add them to the sticky mixture ad the end. Mix all the ingredients together and form into 14 small balls an store in the fridge.

Walnut Fig Porridge

von

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.

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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!

Red bean feta cheese salad

von

This salad is so easy to prepare. I use red beans, red onions, feta cheese on lambs lettuce and top it with sprouted mung beans. Most of the time I cook raw beans and store them a few days because self-cooked beans have the maximum of fiber and good quality protein as well as no unhealthy additives.

I am a full vegetarian, sometimes vegan, living person. So I need to take care of my balanced budget on protein. Legumes are very rich in high quality protein. I love adding beans and chickpeas to my meals at any time I can.

I love to add some sprouted grains and in my salads because their nutritional value is higher than in non-sprouted grains. Sprouted grains are rich in vitamins B and C as well as folate, fiber, essential amino acids and a variety of antioxidants. You can buy already sprouted grains or sprout them yourself with a sprouting jar or a strainer. You only need to soaked them overnight in water and rinse them with water 2 times a day for 3-4 days. You can see how they starts to sprout. It is amazing.

This salad can be stored in the fridge for up to 3 days. I love to prepare food for a few days because I am a full worker and don’t have the time to cook every day.

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Red bean feta cheese salad

Served 4

1200g red beans
300g feta cheese
2 small red onions
3 garlic gloves
some sprouted mung beans
lamb’s lettuce to serve

Dressing

5 tbsp white wine vinegar
1 tsp granary mustard
125 ml olive oil
2 tbsp chives
salt and pepper

Drain and rinse the red beans and chop the red onions into small rings. Add both in a large bowl and press the garliv gloves in.
Crumble the feta cheese in the salad and mix all together with the dressing.

Serve the salad on lamb’s lettuce. Enjoy!

You can prepare the salad easily on the previously day.

Baked broccoli patties with guacamole

von

Baked Broccoli Patties! Patties are one of the most popular dish in our house. You can combine them with nearly all vegetables, salad or dips. As a vegetarian is cook a lot with fresh vegetables and legumes. I like to bring some variety in my diet to get the maximum of different nutrition. I don’t eat the same two times and a day. I try to use lots of kale in my diet because kale are one of the most healthiest vegetables. This patties are made with Broccoli. Broccoli 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.

I love baking my patties in the oven and not frying them in a pan because I don’t like to clean up the mess after frying.

Instead of normal flour I add gluten free chickpea flour. I’m not intolerant but I love the flavor of chickpea flour. It gives the patties a special nutlike flavor. Chickpeas are a very good source of protein. You can get chickpea flour in an organic store or make it by yourself with dry chickpeas.

I served them with fresh guacamole. Avocado is a real natural superfood which includes lots of healthy fatty acids. This fruit is high in fiber, vitamin e (THE vitamin for good skin), B-Vitamins like folic acid. Folic acid is a B-Vitamin which plays and important role in facilitating many body processes. I often use avocado in smoothies or smoothiebowls. Make them really creamy.

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Baked broccoli patties with guacamole

for 30 small patties

2 small broccoli (800g)
1 red onion
100g chickpea flour
100g parmesan
1 bunch of parsley
sea salt
few chili flakes
1 tsp cumin
1 tsp sweet Paprika powder
1 egg

coconut oil

Guacamole

2 avocado
4 tbsp olive oil
4 tbsp yoghurt
1 tbsp lemon juice
salt and pepper

For Serving

Fresh salad leaves
Spicy baked potatoes (mix 5 potatoes, chopped in quarters, with 1 tbsp olive oil, 1 tsp cumin and 1 tsp
paprika powder, salt and pepper, and bake in the oven on 200°C for 15-20 minutes until golden)

Preparation

Preheat the oven on 170°C (air circulation).

Chop the broccoli coarsely and chop the parsley and parmesan finely.

Add all ingredients – except the egg and the coconut oil – together and combine.

Wisk the egg and gently fold it in the mixture.

Form 30 small patties (4-5 cm) and press them a little bit on a baking tray lined with baking paper.

Rub the patties with liquid coconut oil for an extra a delicious crust.

Bake the patties for 20-25 minutes in the oven until golden.

For the guacamole mix the avocado together with the other ingredients.

Serve in fresh salad leaves, baked potatoes and guacamole. Enjoy!