recipe

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.

Oat salad with blueberry dressing

von

I use blueberries nearly in every recipe in the summertime. I like to try out a blueberry dressing long time ago and now I have done and it is so so good. So good to share it with you ;o)

I read a very good book from Sarah Britton from mynewroots.
From her I learned to use the complete corn instean of the processed one.

Oeat are so healthy because of the high Level of iron which is important for a vegetarien and vegan diet.

In this salad I combine a lot of really healthy ingredients like kale, beans and grain oats.

Hafersalat mit Blaubeerdressing II

Oat salad with blueberry dressing

200g grain oats
1 romaine lettuce
200g savoy cabbage
125g feta cheese
400g white beans (uncooked or canned)

Dressing
100-125g blueberries
2 tbsp brazil nuts
2 tbsp walnut oil
3 tbsp apple vinegar
1 date
10 tbsp water
a slice of feta

Topping
2 tbsp almonds (unsalted)
few blueberries

When you use raw beans cook them 45-60 mins until they are firm to the bite.
Cook the grained oats 30 mins until they firm to the bite.

Chop the salads into little slices.

Roast the bazil nuts for the dressing and the almonds separate for the topping.
Mix the roasted bazil nuts and the other dressing ingredients until the dressing is creamy.

Mix all salad ingredients with your Hand and top with dressing, roasted amonds and fresh blueberries. Enjoy!

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.

Vanilla millet porridge with blueberry icecream

von

A very creamy sweet porridge with millet is such a dream and one of my absolutely favorite breakfasts! Topped with cold blueberry icecream – YEAH!

I will translate the latest recipes in english because some of my Instagram followers asked my to add the english version.
I’m so happy to share alle my recipes also in english with all international foodies.

This creamy porridge is made with millet. Millet includes a high Level on iron and a lots of other nutrients for your nails and hair.
Furthermore millet is glutenfree for all who are gluten intolerant.

This ice cream is healthy because it is made with frozen bananas and blueberries. You can use bananas as a natural sweetener in your breakfasts.

Optional you can use the superfood ACAI. I use the ACAI from organisburst. The ACAI berry have a very high ORAC value (Oxygen Radical Absorbance Capacity).
That is the value to absorb free redicals. I love the taste so so much,

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Vanilla millet porridge with blueberry icecream

for the porridge
2 tbsp millet
250-300ml almond milk (or any other milk)
a pinch of salt
1 tsp raw honey
1 tsp ground vanilla

for the blueberry ice cream
1 frozen banan
70ml almond milk (or any other milk)
1 tbsp pistachios
1 tbsp desiccated coconut
2 tbsp frozen blueberries
1 date

optional
1 tsp ACAI powder

Topping
self made Granola
nutbutter (I use almond butter)
blueberries

how to make the porridge

Rinse the millet and bring 250ml almond milk and the pinch of salt to boil. Add the millet, vanilla and honey and cook round about 10 minutes until the porridge is creamy. You may add a Little bite more milk if necessary. Let cool down a Little bit.

how to make the icecream

mix all ingredients until it is totally creamy.

Add icecream over the porridge and top with granola, nutbutter and berries. Enjoy!

Cornmeal pancakes with cinnamon plum compote

von

Cornmeal Pancakes with gingered plum compote nab (2)

I think everybody loves pancakes. I love pancakes, but I am not a very good pancake maker ;). But I have success with these little cornmeal pancakes. So cool!

I am very proud of my first self made compote, it was so so easy. The original recipe is from Sarah Brittons cookbook (www.mynewroots.com). I add cinnamon and for the compote and used no arrowroot (because I don’t have it) and no lemon in the pancakes because my hubby has a lemon intolerance.

Cornmeal pancakes with cinnamon plum compote

for 14 midsize pancakes

130g cornmeal
65g corn flour
1 tsp baking pouder
1/2 tsp baking soda
a pinch of salt
250ml almond milk (or any other milk)
2 tbsp raw honey or maple syrup
2 large eggs
2 tbsp coconut oil

Wisk all the ingredients with 125ml (!) almond milk until you eliminate all lumps and store in the fridge for minimum half an hour. Then add the other half of the almond milk and wisk again.

Heat the coconut oil over medium high heat and add 2 tbsp per each pancake.
I cook 3-4 pancakes in one round and need 2 minutes each side.

Plump compote

12 medium plumps
1 tsp fresh grated ginger
1/2 tsp cinnamon
pinch of salt
2 tbsp raw honey or maple syrup

Slice the plumps into halfs and put them together with the other ingredients and 50ml water in a saucepan and cook 5-7 minutes until the plumps are soft.
You can store the compote for up 1 week in the fridge.

Spirulina smoothie bowl with greens

von

How amazing to add every day different superfoods in your breakfast! Love that so much. I tried out different superfoods and I felt totally in love with spirulina, this blue-green microscopic plant which is full packed with protein (60-70%) and 18 amino acids. Spirulina includes all essential amino acids! When you add it in your smoothies or smoothie bowl you will get such a crazy mint color – so cool!

When you don’t have spirulina or you don’t want to buy it that fast you can also use lots of greens in your smoothie. Green smoothies are such amazing to eat your greens without even realizing it. Because they’re already blended and liquefied, smoothies are quicker to digest. Your body no longer needs to work so hard to “break down” the food in order to extract the nutrients.

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Spirulina smoothie bowl with fresh greens

2 tbsp buckwheat (soaked overnight)
1 banana
1 date
few fresh spinach leaves (or frozen)
few carrot leaves
pinch of almond milk

Optional
1/2 tsp spirulina (I use organicburst)

Topping
Fresh fruits, bee pollen, granola goji berries.

Mix all ingredients until you get a very creamy smoothie porridge. Top the bowl just as you like with fresh fruits, dried berries or homemade granola.

Purple cabbage salad with roasted walnuts

von

Bring more color in your life! Looks at this purple cabbage salad with roasted walnuts – it makes me happy only looking at it. Purple cabbage is so easy to prepare in the kitchen and so full packed with health benefits. When cabbage is cooked, it lose many of its valuable minerals and vitamins. The vitamins and mineral content of raw purple cabbage is the most significant reason to consume this vegetable. I love preparing the cabbage with my hands and knead in the dressing so the cabbage gets softer.

Beside purple cabbage I use green peas and roasted walnuts in this salad to bring an excellent sources of folic acid. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell.

Walnuts are a great source of plant based protein and they also contain many other vitamins. The omega-3 fatty acids are good for your brain and to lower cholesterol. The best way to profit from the healthy fatty acids is to contain nuts and seeds in your diet every day.

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Purple cabbage salad with roasted walnuts

Serves 4

A small purple cabbage
300g green peas (frozen)
200g cocktail tomatoes
50g walnuts
6 tbsp walnut oil
6 tbsp cider vinegar
2 tsp granary mustard
1 tsp raw honey or agave syrup
salt and pepper

optional:
200g ewe’s cheese
fresh blackberries

Defrost the peas and roast the walnuts carefully in a pan without oil. Let the walnuts cool down.

Chop the purple cabbage finely and knead the dressing (walnut oil, cider vinegar, granary mustard, raw honey or Agave syrup, salt and pepper)
a few minutes with your hands into the salad.

Quarter the coktail tomatoes and add them together with the peas to the purple cabbage.

Let simmer the salad at least one hour or overnight.

Serve with roasted walnuts, ewe’s cheese and fresh blackberries.

Whole grain spaghetti with cashew cream

von

If you need a replacement for whipping cream and you like to eat more vegan from time to time or pimp your dish a bit vegan you need to use cashew cream. When I made it the first time it blow me away because I like this light nutty flavor and it is so easy to make. In the meantime I stock a jar of cashew nut butter permanent to make sure I have this option on hand when I like to make a vegan version. To make cashew cream (cashew nut butter) you only need to add the cashews in a high speed blender and blend until you get a butter. You need to add and water or oil. When your mixer gets to hot switch him of from time to time.

Cashews are full packed with energy, antioxidants, minerals and vitamins that are essential for a good immune system and health. The oleic and palmitoleic fatty acids helps lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. They are also rich in vitamin b6, the “skin vitamin”.

I love adding cashews in my smoothies or smoothiebowls instead of yoghurt to make them creamier.

You can prepare this meal with whipping cream instead of cashew cream if you like.

The fresh chopped vegetables and herbs provides your body with vitamin c, B12 and K which are very important for your nervous system. Try to use fresh herbs because they have more flavor and they are so good for your health!

Spelt Spaghetti with Cashew Sauce (2)

 

Whole grain spaghetti with cashew cream

Served 4

500g whole grain spaghetti
2 courgettes
400g mushrooms
2 shallots
10-15 tsp cashew mus (how to make see above)
400 ml water (or more if you need)
optional to water and cashew: 400ml whipping cream
10 leaves parsley
salt & pepper
2 tbsp olive oil

Preparation

Cook the noodles.

Chop the parsley finely and chop the shallots.

Chop the courgettes and mushrooms in small cubes. Fry the shallots separate over medium heat until they are golden. Set aside in a separate bowl. Fry the mushrooms and courgettes separate until they are golden and set aside in a separate bowl (together with the shallots).

Not add 100ml of the water in the pan and wait until the water get boiled. Add 2 tsp of the cashew mus and whisk until the cream gets sticky. Add more water and more cashew mus and repeat until you have a creamy sauce.

Add the finely chopped parsley, salt and pepper and add the fried vegetables.

Avocado Chili Quesadillas

von

Avocados are one of the healthiest fruits ever. High in oleic acid, Avocados have more of the carotenoid lutein than any other fruits. Lutein protects against macular degeneration. Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases.

I love to be in the kitchen for hours but sometimes it must go fast. So I need some recipes for healthy fast food. These Quesadillas are really the best healthy fast food I ever ate. So easy to prepare so healthy and delicious!

I includes some chilies to stimulate the metabolism. Chilies contain health benefiting an alkaloid compound in them, capsaicin, which gives them strong spicy pungent character. They are also good in other antioxidants such as vitamin-A. Chilies carry a good amount of minerals like magnesium, manganese and iron.


Avocado Chili Quesadillas
 
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Prep time
Total time
 
Author:
Recipe type: main
Ingredients
  • 6 Tortillas (Spelt, corn or whaet)
  • 2 ripe avocados
  • 2 tomatoes
  • 1 chili
  • 6 stripes fresh mint
  • salt and pepper
  • 150g parmesan
  • 3 tbsp olive oil
Instructions
  1. Mash the ripe avocados with a fork and add them to a large bowl. Chop the tomatoes in small cubes and the chili in small stripes. Chop the mint leaves. Add all together to the large bowl and stir around. Add salt and pepper.
  2. Grate the parmesan.
  3. Add ⅙ from the parmesan to the tortilla and spread ⅓ avocado all over. Add again ⅙ parmesan on top and cover with a second tortilla.
  4. Heat 1 tbsp olive oil on medium heat and fry ca. 2 min. until it gets golden. Turn around add fry again ca. 2 min. Cut into 4 quarters and enjoy!
  5. You can fry them bit by bit or keep it warm in the oven.

 

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!