recipe

Vegan Chocolate Muffins

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Vegan Chocolate Muffins

I am honest! I am not the biggest chocolate fan. But my hubby and my brother loves chocolate so I made these choc beauties last weekend and love them!
Normally you think chocolate can’t be healthy but that is wrong. If you use healthy ingredients and non raffinated sugar you can bake really healthy muffins which are so delicious. This vegan chocolate muffin recipe is one of the easiest I create in the last weeks. I like to make more easy food because I spend often so much time in the kitchen and sometimes I really need easy recipes.

The base of this muffins is raw chocolate powder. Raw unprocessed dark chocolate is full packed with health benefits.
The raw cacao powder is made from cacao beans. Please please please use organic cacaos because a lot of humans are in slavery because of the cacao production.
I watched a German movie about cacao slavery. I will never buy NON organic cacao or chocolate any longer!
The cacao bean is full of antioxidants and good fats. Also you find good protein in it and minerals like calcium and magnesium.

I used spelt flour for these vegan chocolate muffins but you can easily use buckwheat flour if you like.

Recipe for
Vegan Chocolate Muffins

Makes 12 Muffins

250g spelt flour
70g cacao, raw
2tsp baking powder
3 ripe banana
150g dates
250ml almond milk

Instructions:

  1. Preheat the oven on 170 degrees.
  2. Add the 3 dry ingredients into a large bowl.
  3. Mix up the bananas with the almond milk and dates.
  4. Add the liquid to the flour and mix well and remove any lumps.
  5. Share the mixture into 12 muffin forms.
  6. Bake on 170 degrees for 25-30 minutes

Vegan Choclate Muffins nab (3)

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Natural Sweetened Carrot Almond Loaf

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Natural Sweetened Carrot Almond Loaf

As you already read I prepare my own sweet healthy treats during the weekend to have a healthy snack „on hand“ during the busy week. Last weekend I baked a carrot almond loaf with a sweet taste and enjoyed it during the week as a midday snack to give my body back energy for the rest of the day. I normally eat 4 times a day because I really love sweets. In the past I ate a lot of unhealthy stuff which contains lots of raffinated sugar. Since I don’t eat factory-made sweets any longer I feel really better. In the past I had the feeling I was hooked by sweets because I can’t stop eating them. Healthy eating is not eating no sweets. Its eating more whole grain food, more unprocessed food and the right treats.

This carrot loaf is made with healthy carrots and almonds. Almonds are a source of many nutrients a fantastic source of many vitamins and Minerals. Along with almonds contribution to alkaline levels, it also has a high content of Vitamin E, which is a powerful antioxidant. Many people think that the word “fat” is negative, but in fact, certain fatty acids are essential, and can be very beneficial for overall health. Almonds are a very good brain food! They contains riboflavin and L-carnitine, nutrients that boost brain activity.
A lot of reasons to integrate almonds more often in your diet. Right?

I used buckwheat instead of grain flour in this loaf because buckwheat is really one of the healthiest food you can eat.
It is one of the best source of high-quality, easily digestible proteins.

Furthermore I used no raffinated sugar in this loaf. It is sweetened with rice syrup, a natural sweetener. Rice syrup is made with whole grain rice and contains all vitamins and minerals like zinc, magnesium and manganese. I have a lot of natural sweetener at home and I rice syrup is my new favorite. YEAH!

Carrots and a little bit yoghurt make this loaf moist and you can keep it in the fridge up to 5 days.
I use chia seeds instead of an egg. It is up to you if you like to make it vegan or vegetarian.

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Recipe
Natural Sweetened Carrot Almond Loaf

200g Almonds, ground
150g Bockwheat Flour
1/3 Chia Seeds (or 2 eggs)
3 carrots, grated
1 tsp baking powder
6 tbsp raisins
1/2 tsb salt
6 tbsp rice syrup
2 tbsp yoghurt (vegan: soy)
2 tbsp sunflower seeds

Preparation:

  1. Soak Chia Seeds in 50ml water for 10 mins (as egg replacement).
  2. Preheat oven on 200° degrees.
  3. Add buckwheat flour, ground almonds, grated carrots and the raisins with the baking powder and salt in a bowl.
  4. Mix the yoghurt with the rice syrup.
  5. Add the yoghurt-rice syrup with the chia seeds to the dry ingredients and stir well.
  6. Grease a mould and press the batter into the mould.
  7. Sprinkle the dough with sunflower seeds.
  8. Bake the bread for 12-15 min. until it became golden.
  9. Let cool down for 15 min. before serving.
  10. Enjoy it with Avocado, chia jam, honey or anything else.

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Buddha Bowl

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What a nice name? Isn’t it? I saw so many Buddha bowls and think about to make my own. No its done and I am so happy to share the recipe with you.
I am sure it’s an new food trend to serve different delicious food in one bowl. The name comes from the round stomach from the Buddha. That’s so cute.

You can add what you want in that bowl and serve with nice dips and sauces. I use a simple yoghurt dip because it fits to all ingredients I use and I really love potatoes with avocado and yoghurt dip. Buddha bowls are also often served with hummus or tahini sauce. You can get creative in any way!

I decided to prepare some falafel and baked potatoes because they are really easy to make. I don’t want to have a lot of work. The falafel and potatoes are easily baked in the oven so you only need to fry the smoked tofu. If you won’t fry it you can eat the smokes tofu non fried in that bowl. It works as well. I really love fried smoked tofu and it works in seconds.

The combination of warm and cold ingredients in that bowl and the mix of soft and crunchy ones are so mouthwatering. Use Romaine Lettuce Leaves because this salad is really crunchy and works good together with the falafel and yoghurt dip.

All the ingredients I used in this buddah bowl are very healthy and digestible. The perfect mix for a lunch or dinner. Fresh herbs and spices are a big benefit to get a special aromatic flavor. Furthermore these ingredients are full of essential oils and anti-oxidants to provide your body.

Buddha Bowl nab (2)

Recipe for 4 Buddha Bowl

Falafel
400g canned Chickpeas
1 big bunch parsley
1 big bunch mint
1 tsp baking powder
1 red onion
2 gloves garlic
1 tbsp flour
4 tbsp olive oil
1 tsp cumin
1 tsp turmeric

Baked Potatoes
8 midsize potatoes
1 tsp turmeric
1 tsp paprika
3 tbsp olive oil

500g Yoghurt (use soy for vegan)

200g Smoked Tofu
2 Avocados, cut in slices
8 Romaine Lettuce Leaves
20 Cocktail Tomatoes
200g Baby Spinach
Salt and Pepper

Preparation

Baked Potatoes

  1. Line a baking tray with paper.
  2. Preheat the oven on 200 C.
  3. Cut the potatoes into wedges and mix them together with the spices and olive oil in a large bowl.
  4. Place them on the baking sheet.
  5. Bake them for 30 minutes until they get crunchy.

Falafel

  1. Drain and rinse the chickpeas. Pick up the herbs leaves.
  2. Line a baking tray with paper.
  3. Add all Falafel ingredients in a mixer and mix until you get a creamy mixture.
  4. Form 12 balls and place them on a baking try with baking paper.
  5. Bake them 15 minutes together with the Falafel on 200 C.

Smoked Tofu

  1. Fry Tofu over high heat for 2-3 minutes.

Yoghurt

  1. Mix yoghurt with salt and pepper.

Arrange all your Food in 4 bowls and enjoy!

How to make Nutritious Chocolate Mousse

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How to make Nutritious Chocolate Mousse

Nutritious healthy chocolate mousse??? Yes. That’s possible! With this recipe!

Easily use raw chocolate powder and any healthy sweetener and you got it! This chocolate mousse is unbelievable creamy and taste like heaven if you are a chocolate fan or not. I am not the biggest but I also really love that mousse. You need only to use chia seeds to make this mousse creamy and raw chocolate without any additional sugar to make it healthy. Some People often buy ready chocolate yoghurt or Pudding because they have no idea how to make a healthy Version. You can prepare a few portions in advance and keep them in the fridge for up to 4 days.

Discovering new ingredients for my meals are really exciting for me so I’m really happy to found coconut sugar as an option for
other unhealthy sweetener like raffinated sugar of agave syrup. As I read agave syrup is also not the best option. Damn!
I learn and learn and learn. But that’s ok. Otherwise life would be very boring, right?!

So back to this delicious parfait. You Need to Keep it in the fridge before serving to make sure it get solid. The chia seeds are often use as a natural binder. These seeds are not only healthy, they are very helpful for vegans to use it instead of eggs.

I took over this recipe from one of my Instagram friends. They are so many amazing girls out there who really love healthy food. It’s so amazing to share that love with them (girls, you know who I mean ;o)). Myf from deliciouslylegal is a young enthusiastic woman who loves to cook healthy, grain and dairy free recipes. I used less sugar and almond milk instead of coconut milk (because I forgot to buy it LOL).

Try out my chocolate mousse version or jump over to Myf to check her version:

Nutritious Chocolate Mousse

Serve 3 big jars

60g chai seeds
40g brazil nuts
50g raw cacao
50g coconut sugar
500ml almond milk
1 pinch salt

Topping
Coconut Yoghurt or any other sweetened yoghurt of your choice
Fresh fruits (like raspberries)
chocolate pieces (I use lovechock)

1. Add all ingredients in a high speed blender and blend until the Parfait is really creamy.
2. Top with coconut yoghurt or sweetened yoghurt of your choice.

DSC_0148 - Kopie (2)

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Creamy Sage Soup

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Lots of you asked me to publish my favorite Sage Soup. This Creamy Sage Soup so creamy and healthy. It’s simply made with zucchini, potatoes and sage leaves.
One of the best is the fried topping (fried sage leaves).

Soups are one of my absolutely favorite meals because they are full packed with lots of vegetables and the preparation time is often really short. As a full-time worker I need to keep it really simple in my kitchen sometimes to avoid too much stress. A healthy diet is not very difficult if you are try to use only natural products. Hand off completed food products which are full of many harmful contents. You don’t know these products are damage your body! You often feel lazy or tired? Your skin is not good or you don’t sleep very well? That could be a consequence of a wrong diet. I change my diet in the last years and I feel so much better. Trust me! It works!

This soup is maybe a good start for you to eat more healthy. Right?

Potatoes are a really great ingredient for soup because potatoes keeps you full for longer. Unfortunately potatoes are often eat as unhealthy food like fries or chips. The important Vitamins and Minerals get lost by frying. Potatoes contains a lot of Vitamin B6. Vitamin B6 (one of the B complex vitamins), plays an important role in converting food into energy and helping the body metabolize fats and proteins. This vitamin also helps to get healthy hair and skin.

I have a really big sage bush in my garden which explode in the spring months. The leaves get that big as my hand is. They are so beautiful. As you know I cook a lot with fresh herbs because fresh herbs provide us with lots of healthy essential oils. And you often need only a few leaves to get such an aromatic meal. Antioxidant compounds in sage such as rosmarinic acid can all work to neutralize free radicals and prevent them from creating oxidative stress in the organ systems, skin, muscles and the brain.

Recipe
Creamy Sage Soup

Serve 2

2 red onions
2 zucchini
5 potatoes
1 tbsp. olive oil
800ml vegetable stock or fond
10 fresh leafs sage
50ml whipping cream

Topping
Pink Berries
Fried zucchini and sage leaves

  1. Chop the onions and the potatoes in small cubes.
  2.  Chop the zucchini in small cubes.
  3. Pick up the Sage leafs.
  4.  Set aside half of the zucchini and 1/3 of the sage leafs for separate frying (topping).
  5.  Heat up the olive oil in a pot on medium heat.
  6.  Fry the vegetables a few minutes over high heat.
  7.  Add the vegetable stock or fond and cook for 25 min.
  8.  In the meantime fry the half of the zucchini and 1/3 of the sage leafs in olive oil or butter in a pan until golden.
  9.  Set aside.
  10.  Season the soup with salt and pepper.
  11.  Add the sage leafs.
  12.  Mix up the soup in a blender.
  13.  Stir in the whipping cream to make the soup more creamy.
  14. Serve with the fried topping and pink berries.

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Healing Ginseng Tea against headache, migraine or detoxifying

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During my really bad time with my chronic headache last year I read a lot about natural medicine and tried out different complementary medicine. Nothing helped really good. But one therapy convinced me! Ginseng. I read an article about the healing energy and searched for high quality Ginseng roots because it is very important to use high quality. There are two different types of Ginseng.

The Korean one and the American one. I used the Korean one because that is the traditional one. Some studies have found that ginseng may boost the immune system. Using the dried ginseng root is best to get all healthy ingredients. Ginseng is sweet and slightly bitter in flavor and it is the best to combine it with other spices like ginger, liquorice root and cinnamon. Ginseng roots are very firm and it will slice easily after it has been warmed in the oven. I cut it with a good knife and it worked well. I decided to make a drinking cure for 6 weeks because I read about the healing effect.

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So I combined 4 of the healthiest spices and cook them for 90 minutes on low head to get a reduced tea. And trust me it is really delicious and I noticed the health benefit after 2 days! I already make a little tea break because my natural health professional recommend me to make a break because of the habituation. And I missed that tea so much. I feel the energy while I’m drinking it and I really love the sweet taste from the liquorice root I add.

Licorice Root is known for its antiviral, antibacterial, antioxidant and antidepressant activity and it helps to regulate the cholesterol levels. It’s very exciting that Licorice Root has a mild estrogenic activity which may help with PMS symptoms such as mood swings as well as menstrual cramps. Drinking Licorice Root tea starting 3 days before expected period time may help with menstrual cramps, hormonal imbalance and help ease the PMS symptoms. The Combination with tasty cinnamon sticks and fresh ginger is my absolutely favorite tea. I drink a cup in the morning and a cup in the evening. You can easily prepare it in advance and warm it up in time. You can store this tea in the fridge for up to 4 days.

You can also drink the tea when you don’t have headache. It is antibacterial and detoxifying. A tea for everybody, don’t matter if you have headache or not.

If you have any questions write me a comment or an E-Mail post@nutsandblueberries.com

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Healing Ginseng Tea
 
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Author:
Recipe type: Tea
Ingredients
  • 4g Ginseng Root (2 cm)
  • 8g liquorice root
  • 2 cinnamon sticks
  • 1 piece ginger (2cm)
  • 2 l water
  • Yo can add other herbs later as well.
Instructions
  1. Let simmer all spices together with the water over medium heat for about 90 minutes in an open pot.
  2. Allow it to reduce to the half of the liquid.
  3. Store in the fridge for up to 4 days and warm it up when you need a cup.

 

I bought my liquorice root and my ginseng root in this German online store: Ginseng Laden

This post is NOT sponsored

Protect Skin Raspberry Smoothie

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Doesn’t sound that perfect? Protect Skin Raspberry Smoothie? A perfect smoothie after your workout which contains tons of healthy Skin benefits.

We want it all! Perfect shine and soft skin, right? But how can we get it? Beside the right care we can help our skin to be healthy with the right diet and food. I called this smoothie Protect Skin Raspberry Smoothie because of the coconut milk and superfood blend I use. Coconut milk has skin-nourishing properties because of its Vitamin-E. This Vitamin is very important and helpful for healthy skin growth and repair. Above all, it prevents premature aging of the skin, since it has good antioxidant properties.

Make sure you use organic coconut milk for your smoothie without any additional additives. You often find hidden additives which are non-healthy for you.

To eat hemp seeds– which you can find in the “Balance Superfood Blend” from boostyourself you find in this smoothie (if you like to add it) is also e great opportunity to get better skin. Hemp seeds contains high quality oils like omega-6 fatty acids which increases the elasticity of your skin and brings new life to dry and tired skin. I love to use superfoods with lots of health benefits. Sometimes I use the separate superfoods but sometimes I love to have a mix on hand so I don’t need to mix them up by myself. You know the situation that you need to hurry up and need to mix up a smoothie fast without thinking too much what to add exactly to make it more healthy. That’s the reason why superfood blends exists – to make your life more easy LOL.

I use dates in all my smoothies as a natural sweetener. Normally 2 are enough to get a sweet taste but you can you use more when you like it more sweet. When you read the recipe you may first thing “salt?” Why is the adding salt into a smoothie? Salt is a great way to anhance the flavor of all the other ingredients. Adding salt to foods helps certain molecules in those foods more easily release. I tried it out with and without salt. And it really works!

Recipe
Protect Skin Raspberry Smoothie

Serve 1

200ml coconut milk
50ml orange juice
100g raspberries (frozen)
2 dates
1/2 tsp vanilla powder
a pinch of salt (to enhance the flavor)

Optional:
1 tbsp Balance Superfood Blend (from boostyourself)

Preparation:

  1. Mix all the ingredients toegther in a blender.
  2. Enjoy!

Protect Skin Raspberry Smoothie nab (3)

 

Chlorophyll with Sweet Wheatgrass Shots

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Because I always wanted to make Wheatgrass shots I used my time during the weekend and made these super cute and full packed healthy shots with my new Proteinworld Wheatgrass. I’m so happy. They are so cute and it is such a great benefit to drink these shots during the day. I never used wheatgrass in the past. That is my first time.

Wheatgrass is one of the best source of chlorophyll. Chlorophyll is an important blood builder and it is the first product of light, so it contains more light energy than any other food. This amazing element neutralized toxins from your body. Wheatgrass contains 13 essential amino acids and its full packed with lots of Vitamins. Drinking a shot a few times a week provides your body with all that healthy ingredients.

You can drink it really easy to your breakfast or at lunch time. Prepare a bottle and drink them during the week and store in the fridge. I used the Wheatgrass from Proteinworld. They offer a big range of healthy products in their shop and have Free Shipping worldwide. You find all the healthy products in their shop: Proteinworld. That is only one brand, there are many others who offer wheatgrass.

To make these shots sweetener I used dates and pineapple. Most of the times I use dates in my kitchen because they are really natural and have lots of health benefits. You can easily mix them in smoothies or for baking. I always store a lot of dates in my kitchen because for some sweat treats I use a lot of dates.

Sometimes it is very difficult to find real good pineapples here in Germany. Do you now a trick how to test if they are ready to eat?

Pineapples are a “happy” food because it makes feel you happy. They contains Serotonin, a neurotransmitter, which is available for a good mood. Serotonin brakes cravings as well. Perfect fruit to add in this green shot.

Sweet Wheatgras Shots nab (4)

Recipe
Healthy Wheatgrass Shots

For 8-10 shots

250ml water
1 tsp wheatgrass
1/4 pineapple
10 leafs fresh mint
1 leaf kale
2 Dates

Lime for squeezing

Preparation:

    1. Mix all together in a blender.
    2. If you like to serve it directly add some ice cubes. If not store in the fridge before serving.
    3. Squeeze come Lime Juice over the shots.
    4. You can store this shots in the fridge for up to three days.

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Plantbased Diet – Interview Series Part 1: How do you describe „plant based“?

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Since I started my food blog one year ago I focused myself more on a plant-based diet. I got so many questions about that kind of diet that I decided to make an interview with my favorite plant-based, vegetarian or vegan food blogger. All these girls wrote down their answers to help to understand this wonderful life style. I follow them since my Instagram and Blog journey, cooked a lot of their recipes and love their work. Every single girl is really special, authentic and have her own style.

The interview includes 4 questions. I will publish one every week from today.

Questions:

  1. How do you describe „plant based“?
  2. Why and when have you decided to live „plant based“?
  3. What is your favorite „plant based“ meal?
  4. What is your tip for others who like to live more „plant based“?

Interview Partners:

Interview_Partner
Maya                                      Niki                                    Marie                                  Tiina

Maya is a plant-based mum from Croatia and my first “connection” on Instagram. She is also running a plant based-food blog where you can feel the healthy spirit immediately.
www.dhmaya.com
@delicious_and_healthy_by_maya

Niki is a plant-based food lover, based in the UK. I adore her Blog and Instagram work. Her recipes are always really special.
www.rebelrecipes.com
@rebelrecipes

Marie live in San Francisco and is working as a food photographer and shares her passion of plant-based cooking on her Blog and Instagram feed.
www.8thandlake.com
@8thandlake

Tiina is a vegan mum of 2 from Finnland. She creates the most beautiful and colorful food I’ve ever seen.
www.myberryforest.com
@myberryforest

Plantbased Interview Series 1
How do you describe „plant based“?

Maya:
„I would say that my definition of a balanced plant based diet is little more extensive then just eating plants. What I think is very important is that we eat and cook according to seasons and mostly food that suits our climate. I emphasize here „mostly“ or as a base – something we eat every day. It is ok to make exceptions, but for example I wouldn’t recommend eating nicecream every day (especially during winter), or very often for those who live in Temperate and Mediterranean climate, like I do.

Now to explain my plantbased diet: I try to eat a lot of locally grown vegetables (at least 50% of the food I eat), smaller amount of fruits, a small amount of grains (that mostly rice, millet, oats and pseudo grains – quinoa, amaranth, teff and buckwheat), legumes, seeds and nuts, algae and fermented soy products (miso, shoyu, tempeh, tofu). The ways of cooking change depending on a season too. During winter I eat mostly cooked food (roasted, baked, fried, cooked and small amounts of raw) while in warm and hot parts of the year I enjoy the cooling food: mostly raw or shortly cooked food and lots of fruits, fruit juices, salads… This gives my body a needed balance and keeps me fit and healthy.“

Niki:
„I would describe my diet as plant based and it involves eating mainly plants; vegetables, fruit, pulses, grains, nuts and seeds etc basically eating natural organic seasonal food wherever possible. Luckily this way of eating feels very natural to me and is exactly the type of food I love to eat so that helps! And it makes me feel great.“

Marie:
„To me, plant based is simply taking fruits and vegetables and using them in creative ways. It doesn’t have to be complicated or make you feel confined to a certain style of food; instead it should help you to see vegetables in a new way. Turning a beet into a vibrant pink chia pudding or using sweet potatoes as a base for a twist on traditional tacos are great places to start. For me, it’s all about experiencing movement, color and taste through plant based foods.“

Tiina:
„Plant based for me means a healthy diet consisting mostly of plants: all kinds of (seasonal) vegetables, fruits, grains, legumes, nuts and seeds. In short plant based could be described as wholesome REAL food, which comes from the earth. It is not processed food, and it’s not produced in factories. An important aspect of plant based for me is not harming animals in any way.“

plantbased nab

Blueberry Acai Berry Ice Cream

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Look at this amazing colorful BLUEBERRY ACAI BERRY ICE CREAM. No this Ice Cream isn’t UNHEALTHY! It is total healthy because it’s made from frozen bananas and frozen blueberries. It is such an adventure for me to discover all these wonderful opportunities to enjoy my food without feeling bad. Everybody needs to learn a lot to reconstruct life for a better life balance. I really enjoy all the connections I made in the last year via social media because I met a lot of people feeling the same. Who wants to change, who wants to discover, who wants to live more healthy.

Back to the Ice Cream. My hubby is a totally Ice addict. I prefer warmer treats but I am open to try out new things so I made a healthy violet ice cream with lots of healthy ingredients and some nutritious ACAI powder from Proteinworld (www.proteinworld.com). ACAI powder has amazing health benefits. In that case I use it very often not least because I really love that wonderful strong color. Remember me of a rainbow and happiness. And food is happiness right? We need to eat every day so why nor preparing is pretty to enjoy it much more? I already used ACAI in my ACAI mousse. You find the recipe here: ACAI BERRY MOUSSE WITH YOGHURT. ACAI Berry is a full packed antioxidant-rich fruit. I talked about skin protect food in my last post and for sure, this ACAI Berry is one of the best to protect skin. Many famous beauty products are carrying ACAI as well. It is used to some Anti-Aging products because it is full packed with many forms of plant antioxidants. This Berry is also really immune-boosting because it’s very high in Vitamin C.

This Ice Cream is made with healthy cashew nuts which contains good fatty acids and protect your skin as well because of the high Vitamin E Level. Dates are the perfect sweetener for treats like Ice and the bananas are perfect for the creaminess. You can store the Ice cream in the fridge and serve with fresh berries. It is so easy to make if you have a blender. You don’t have a blender and think about to buy one? My food blogger friend Lynn wrote an article about my favorite blender Vitamix. Check it out here if you are interested: Best Blender

By the way. The best I discovered a few months ago was to freeze banana in pieces. You easily peel them and freeze them in cubes to have them ready for a cold shake or ice cream.

Now I’m happy to share this delicious healthy Ice Cream Recipe with you guys:

RECIPE
BLUEBERRY ACAI BERRY ICE CREAM

3 small bananas, frozen
100g blueberries, frozen
50g Cashew Nuts
Pinch of Almond Milk (or any other milk you prefer)
2 Dates

Optional:
1 tbsp ACAI Powder

Preparations:

  1. First crash the cashew nuts in a blender before you add the other ingredients
  2. After that add the dates and mix a bit
  3. Add the rest but only a pinch of almond milk to make sure it gets not too liquid
  4. Mix until you get a creamy ice cream

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