recipe Archive - Seite 6 von 11 - nutsandblueberries

Hemp protein bars

17. April 2016 von Janine

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!

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.

Vegetable Lasagne with cashew cream

17. April 2016 von Janine

Fresh herbs from the garden, colorful vegetables and a light cashew cream are the main reasons why I love this Lasagne so much. I reduce the dairy products by using my own cashew cream instaed of the classic Lasagne Sauce. I’m reducing my dairy consumption since a few years and I really realize that the best diet is a vegan one. But for me it is important to eat cheese because I really love it.

I’m only using cheese from high qualified organic brands to make sure the animals life was species-appopriate.

Vegetable Lasagne with Cashew Cream

Serve 4-6

5 fresh tomatoes
2 carrots
1 zucchini
1 eggplants
1 red paprika
1 yellow paprika
1 large leek
400g canned tomatoes
1/2 bunch of tyme, fresh (or 5 tsb dry)
6 stems oregane, fresh (or 2 tsb dry)
4 tbsp olive oil
salt
1/3 tsp Chili flakes
fresh basil for garnish
optional: 4 garlic gloves
optional: 100g ewe’s cheese

500g spelt lasagne noodles
2 balls mozzarella
100g Parmesan

For the Cashew Cream:
100g cashew nuts
200-250ml water
salt and pepper

Preparation

Wash the vegetables and cut all (except the tomatoes) in small cubes.
Dash the tomatoes with hot water and pell them. Cut them also in cubes.
Pick up the leaves from the Oregano and tyme. And cut the garliv if you use garlic.
Heat the olive oil over high heat and fry the vegetables a few minutes.
Add the fresh and canned tomatoes.
Add the herbs, Chili flakes and garlic.
Reduce the heat and let simmer for 15 minutes.
Taste with salt.
Preheat the oven on 160 degrees.
Ground the cashew nuts for the sauce and heat up 100ml of water.
Add 2 tbsp cashew „flour“ and stir to avoid any lumps.
Add water and cashew „flour“ and so on until you get a creamy Sauce.
Taste with salt and pepper.
Grate the Parmesan and cut the Mozzarella.
Cover the ground of a baking dish (mine is 33x22cm) with tomatoe Sauce, 2 tbsp cashew cream, optional ewe‘ cheese and lay 4 Lasagne noodles on top.
Then again: add tomatoe Sauce, 2 tbsp cashew cream, optional ewe‘ cheese and lay 4 Lasagne noodles on top.
Final cover the Lasagne with tomatoe Sauce, Mozzarella and Parmesan.
Bake for 45 min. until the Lasagne get golden.
Server with fresh basil or tyme.

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Walnut muffins with caramelized walnuts

17. April 2016 von Janine

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

Topping
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

6. Januar 201817. April 2016 von Janine

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

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Author: nutsandblueberries

Recipe type: smoothie

Ingredients

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

Instructions

Mix all together until the smoothie is very creamy
If you like you can add more milk
Top with self made granola or / and fresh fruits. Enjoy!

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Raspberry smoothie bowl

16. Oktober 201617. April 2016 von Janine

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

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

17. April 2016 von Janine

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!

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

17. April 2016 von Janine

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.

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

13. Juni 201617. April 2016 von Janine

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.

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

17. April 2016 von Janine

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.

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.

Buckwheat porridge

17. April 2016 von Janine

Oh, i felt in love with buckwheat! Buckwheat is one of the best source of high-quality, easily digestible Proteins. Buckwheat contains no gluten and is not a grain. So it is gluten free. You can make a buckwheat porridge so easily by soaking the buckwheat over night and mix it up in the morning. So less work in the morning. So good!

Great tipp: I add 1 tsp apple cider vinegar (ACV) to make the buckwheat more digestible.

I add also some mace powder in this Porridge to get a nice flavour.

Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. You need only a small quantity to enjoy the benefits of this healthy superfood.

Buckwheat porridge

50g buckwheat, soaked over night
1 tsp apple cider vinegar
1 frozen banana
1 tsp hemp seed
2 dates
100ml almond milk (or any other milk)

optional
1 tsp maca powder

Drain and rinse the buchwheat carefully.
Mix the buckwheat together with the other ingredients until you get a creamy porridge.
Top with granola and fresh fruits of your choice. Enjoy!