Cherry Red Beet Porridge

5 portions vegetables and fruits are the best to provide your body with all he need for a strong healthiness. I start to work with these rates a few years ago and optimized my vegetable consumption a lot and the results are amazing! Smoothies are such a great way to integrate more veggies! I feel really better since I changed my diet and I meet a lot of people who have a lot afflictions like flatulence or stomachache. I am really sure they could avoid many of these afflictions by changing their diet.

When I was a child I ate so many sweets and fast food, drank a lot of cola and my dietary habits were so confused. That was the reason why I was ill every week and looked like a ghost. My skin wasn’t healthy and my hair really dry. I don’t slept well and I can’t concentrate myself very good. Everybody needs to make his own experiences to realize what’s good for him and what not. The most important thing is to hear to the own body, he tell us what he need.

I like to talk more about my lifestyle and how I changed my lifestyle in the last years. I will let you know what I’m doing to feel better.

But first I like to share this creamy red beet recipe with you and inform you about the health benefit. I don’t like a water consistency in my smoothies so I add soaked nuts, oats or yoghurt to make it more creamy. My smoothies are often my breakfast, it need to keeps me full until lunch time.

I really use a lot of fresh fruits and vegetables but sometimes I haven’t something at home or the things I need haven’t season. That’s the time I use pulverized versions like red beet powder. In that way I don’t need to miss the health benefits of the amazing vegetables and fruits. Most of the time vegetables.

Red beet is one of the healthiest food in the world! Beets are a unique source of phytonutrients called betanin. Betanin is antioxidant, anti-inflammatory and detoxifying.
Full packed with vitamins like vitamin B1, B2 and B6 as well as vitamin C red beet is a perfect source for pure healthiness.

Cherry Red Beet Porridge nab

Cherry Red Beet Porridge

2 tbsp oats (soaked overnight in oat milk or almond milk)
1 tsp red beet powder or 1/4 fresh red beet
1 banana
50g cherries (frozen or fresh)
50 ml oat milk (or other milk of your choice)
2 Dates

Topping
Yoghurt
fresh Berries or Cherries

  1. Mix all together in a high speed blender and top with yoghurt and fresh friuts.
  2. Enjoy!

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Aromatic Tofu Bolognese

Every weekend I plan my week because it is very important for me to eat a healthy dish every lunch time. I hate eating spontaneously. I like to enjoy what I eat at lunch time. My lunch should give me lots of health benefit to get new energy for the other half of the day. I am really lucky because I can eat at home in my lunch time. But if I couldn’t do that I would prepare my lunch at take it with my every single day. Good planning is the base for a healthy diet. You don’t need to cook elaborate. It is only important to cook for 2 days so you have less stress at one day you don’t need to cook. I cook two times a week an during the weekend. I prepare healthy treats or soups and freeze them to have them on hand when I need them. Now it became a routine for me to have a good diet management. You can start in little steps by planning only a healthy breakfast and when you are safe with this you can start to plan lunch and so on. I will add a healthy living category soon with my tips for a healthy living.

I am really happy to share my favorite tofu Bolognese recipe with you!

I tried out different tofu Bolognese recipes and need a lot of time to find the perfect recipe for me and my hubby. Now it’s done. I don’t cook a lot with tofu but in this recipe I love love love it. This recipe is a vegan but we use parmesan for the topping. So it is on your side if you use cheese or not. For the red wine use vegan red wine if you like it vegan.

I use a lot of fresh herbs because fresh herbs because they are so good for my health. Herbs contains a lot of essential oils. That’s the reason why they are so delicious in the kitchen. Herbs also contains a lot of secondary plant products which are detoxifying for your body.

Tofu is a an excellent source of protein and contains all eight essential amino acids. You find also iron and calcium and the minerals manganese, selenium and phosphorous in tofu. Vegetarians like to eat tofu because of its high qualified protein. You find also protein in other animal products like milk or cheese. But when you don’t eat cheese that much or eat vegan tofu is a really good ingredient for your diet.

I use canned tomatoes in this recipe because canned organic (!) tomatoes are also really healthy for sure. Tomatoes are the best source of the carotenoid pigment lycopene. The cooking process with a little oil helps to carry the lycopene into the bloodstream.

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Aromatic Tofu Bolognese

Serve 4

800g canned tomatoes
1 eggplant
200g Tofu
2 tbsp olive oil
1 red onion
1 bay leaf
4 juniper berries
50ml red wine (take care of a vegan wine if you like to cook vegan)
1 tsp agave syrup
1 tsp broth
2 carrots
1/4 celery
5 tsb rosemary, oregano, thyme
10 leafs basil leafs (and more to serve)
salt & pepper

300g whole grain pasta

optional:
100g parmesan for topping

Preparation:

1. Finely chop the tofu and the eggplant (in cubes). I use my Vitamix but you can also use a fork for the tofu.
2. Fry the tofu and eggplants with the bay leaf and the juniper berries over high heat while stirring around the whole time.
The tofu may not look black only golden!
3. When the tofu is golden add chopped onion, carrots and celery and fry for another few minutes.
4. Deglaze with the wine.
5. Add the tomatoes, broth and herbs and let simmer other 5 minutes.
6. Meanwhile cook the pasta.
7. Season with salt, pepper and agave syrup.
8. Serve with fresh basil leafs and parmesan.

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Carrot Banana Smoothie

WOW! Another super healthy nutritious superfood to add in my smoothies: Boost Yourself Workout Superfood Blend. All our ingredients are in their purest forms, the way they should be. Nothing artificial, no added sugar, no additives, no harmful preservatives, no fillers and no bullshit. Specifically formulated for quick post-workout recovery!

I really love that healthy combination from hemp protein, brown rice protein, raw cacao, maca root, wild cranberries and baobab fruit. The flavor is really delicious, the taste is only a pinch of choclate and maca. Hemp protein contains all essential amio acids and hemp protein is similar to your Body Protein. Because of this your body can easy absorb the hemp protein.

Workout blend is a energizing superfood blend designed to support your body after physical activity. It helps your body with recovery, boosts energy, fight fatigue and promotes lean muscle gain. It’s formulated to make your workout more efficient. When you consume carbohydrates and protein in liquid form, your body easily processes the nutrients, meaning your cells receive the nutrition expediently.

I combine this blend with carrots to reach one portion of the 3 recommended vegetables a day and soaked cashew nuts for extra creaminess. I love adding different ingredients in a smoothie to get different healthy nutrients. You can easily chop the carrot when your blender isn’t strong enough.
I often used frozen banana because I freeze them when they are ripe. You can easily peel them and freeze in small pieces and use them whenever you want.

By the way. You can learn more about this lovely Company in my blog post: Boost Yourself

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Carrot Banana Smoothie

Serve 1

1 small carrote
1 ripe Banana, frozen
1 handful cashew nuts (soaked over night)
250ml almond milk
1 tbsp chia seeds
1 tsp ground vanilla
1 tsp ground cinnamon

Optional
1 tbsp Workout Boost Yourself Super Blend

Preparation

  1. Soak the cashew nuts and chia seeds in separat bowls over night.
  2. Drain and rinse cashew nuts in the morning.
  3. Mix all ingredients in a blender until completely smooth.

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Vegan Chocolate Muffins

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

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

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

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.

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Guest Recipe: Healthy Pad Thai with Peanut Sauce and Coriander

I am so happy to share Lynns Pad Thai which is so easy to prepare and so healthy. Find an interview about These amazing lovely Person I met via Instagram here: Meet Lynn

Lynn:

„I’ve finally managed to upload a new video: healthy pad thai with peanut sauce and coriander (cilantro). This dish has been my boyfriend and my favorite for quite some time now. Some might say that we’re addicted, and they would probably be right. We eat it at least twice a week if not more. We’ve perfected every step in the making process so that it only takes us about 25 minutes to make it, but that includes lots of routine and practice, so I believe the normal prepping time would be between 35 and 45 minutes for someone who makes this for the first time.“

Video

Recipe
Healthy Pad Thai with Peanut Sauce and Coriander

Ingredients
  • about 2 packages of rice noodles
  • 1 zucchini squash
  • 2 carrots
  • 1 red pepper
  • ½ cup of sliced red cabbage (optional, but adds a nice color)
  • 1 tablespoon of coconut oil
  • ½ cup plain peanuts
  • 1 handful fresh cilantro or thai basil
For the peanut sauce
  • 1 garlic cloves
  • 1 thumb-sized piece of ginger
  • 3 tablespoons of soy sauce or tamari
  • the juice of 1 lime (or only ½ if you prefer)
  • 3 tablespoons of maple syrup or agave
  • ⅓ cup (80g) of peanut butter
  • 1 tablespoon of rice vinegar (optional)
Instructions
  1. Start by boiling water and pour it into a large bowl. Add the uncooked rice noodles at let them soak for about 5 to 10 minutes.
  2. In the meantime, spiralize the zucchini squash and carrots, and slice the red bell pepper. Crush the peanuts, and wash, dry and roughly chop the cilantro or thai basil, or both.
  3. To make the sauce, simply place all the ingredients into a food processor or strong blender and blend until smooth. If you don’t have a food processor, crush the garlic with a garlic press, grate the ginger, add all the ingredients for the sauce to a bowl and stir it around well.
  4. Now heat the oil in a large pan or wok over medium heat. Add the veggies and stir fry them for about 3 minutes until tender. Do not overcook them or they can get soggy.
  5. Then add the sauce and the rice noodles and stir for another minute or two until the noodles have fully absorbed the sauce. Add more tamari if desired.
  6. Add the crushed peanut and chopped cilantro or basil and serve immediately.
  7. Enjoy!

 

Healing Ginseng Tea against headache, migraine or detoxifying

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
 
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

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)