vegetarian

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.

DSC_0228 - Kopie (2)

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.

DSC_0212

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.

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
 
Save Print
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.

DSC_0466

 

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.

DSC_0441

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.

Guest Recipe: Caramel Apple Pie Smoothie

von

Tiina_myberryforest22

As some of you know I am very active on Instagram. Here I share my favorite pictures and food creations. It is the best community to share each others healthy food experiences and get new and special inspirations every day. I met already so many lovely people there from all over the world. One of them is Tiina a mum of 2 Kids (4 years and 2 years old) from Finnland. She is also a totally healthy food lover and she loves creating healthy vegan food & food photography. She worked in media & advertising for over 10 years. You can see her creativity in her pictures and recipe creations. I love her input so much and be happy about every single post from her. If are also on Instagram you need to check her account asap #myberryforest. With her consent I love to share her recipe creation of an CARAMEL APPLE PIE SMOOTHIE.

In the original recipe Tiina use only 1/4 cup of cashew and 1/4 cup of apple sauce. And she makes some raw pekan bites for this smoothie. You find the recipe for the bites on her instagram account #myberryforest.

The list of health benefits of apples are very long. You find a lot of vitamins, minerals and nutrients. A lot of minerals like potassium, copper, manganese, and magnesium helps your body to regenerate and feel healthy. Apples also helps to  detoxifying the body in a healthy way. You find also healthy cashews in that smoothie. They are full of healthy fatty acids and have less calories than other nuts (still enough but less). Cashew gives smoothies an unbelievable creamy consistence. Add a pinch of apple vinegar to make the nuts more digestible.

Tiina and I often use organicburst products. This company sell healthy organic superfood products like maca, Acai, chlorella, spirulina and baobab. We use Baobab in this smoothie. Baobab gives your immune system support with the natural Vitamin C in Organic Burst Baobab. Plus Organic Baobab’s natural Vitamin C is non-acidifying, unlike synthetic Vitamin C. If you’ve been eating out or drinking too much coffee, cola or alcohol maintain the best alkaline balance for your body with Organic Burst Baobab! I tried some other superfood products from other companies but the quality was not that good like the quality from the organic burst products.

DSC_0466 - Kopie (2)

Caramel Apple Pie Smoothie

serves 1

Smoothie
1 frozen banana
1 apple
1/2 cup cashew nuts (soaked overnight with a pinch of apple vinegar)
pinch of ground vanilla
1 tsp Baobab (I use organicburst)
1/2 cup of almond milk

Fry the apple in a pan with a bit coconut oil.
Set half of the fried apple aside for topping. Blend the other half together with the other ingredients in a blender until smooth.

Date Caramel Sauce
4 dates
pinch of water
pinch of cinnamon
pinch of coconut or almond milk

Blend together until you get a little bit sticky consistency. Add more water when it is too thick or more dates if it is to liquid.

Topping
1 fresh fig
fried apples cubes

Arrange all together in a nice jar and top with fresh figs.

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.

DSC_0381

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!

Creamy Lingonberry Raspberry Smoothie

von

I like to share my favorite superfoods and healthy food products with you. I already checked out some products from different brands and companies and one of the most lovely companies I met is arcticpowerberries.

This young company sell real, nutrient-dense foods that make you healthy and happy. Anna and Eveliina are two beautiful girls, full of life and full of enthusiasm for their business. Both enjoy having a healthy balance in life in general. Eve is a specialist in fashion marketing and freelance styling, while Anna’s is in sports therapy and massage. These beautiful girls grew up by the Arctic Circle in Finnish Lapland, picking berries from the backyard and eating them out of the freezer all year around. And when they lived abroad they have always missed the taste of wild berries from back home.

They said “The farmed berries from local supermarkets do not taste the same at all, fresh berries go off really quickly and frozen berries are often either too expensive or not always available. That is why in the beginning it felt natural to always throw half a year’s supply of Finnish berry powders into our suitcases on each trip to London. After making the berries travel with us for over three years, we started questioning why we couldn’t share them with other people too. We were sure that at least some people would love them as much as we did.” So the idea for arcticpowerberries was born and now they are running a Company with lots of healthy and special berry products like Cranberry Powder, Blackcurrant Powder, Lingonberry Powder, Blueberry Powder and Seabuckthorn Poweder. The products will be shipped in bundles and oversea if you are not located in Finnland. Find more information about the health benefits on their lovely Homepage.

I used Lingonberry in my Creamy Lingonberry Raspberry Smoothie. The Scandinavians are crazy over this berry! Here are some health benefits:

  • Packed with antioxidants called polyphenols that strengthen the immune System
  • Contains vitamins A, B, C, E and K
  • Naturally high in fibre – improves Digestion
  • Detoxing effect
  • Promotes metabolism and weight loss
  • Anti-aging benefits, good for Skin
  • Nutrients calcium and magnesium, iron, sodium, potassium
  • Helps to keep blood sugar low, lowers blood pressure and cholesterol Levels
  • Widely used to treat cystitis and kidney diseases.

GET 10% DISCOUNT WITH THE CODE „BERRIES“

Anna_Eveliina

Creamy Lingonberry Raspberry Smoothie with Chia Porridge

Serve 1

40g buckwheat, soaked over night
40g cashew, soaked over night
pice of fresh ginger
50ml orange Juice
1/2 ripe banana
100g raspberries (I use frozen)
1 date
150ml almond milk
1 tsp arcticpower lingonberry powder (and more to serve)

Porridge

3 tbsp oats
1 tbsp chia seeds
2 dates, chopped
1 tsp ground vanilla

Topping

almond butter

Add all ingredients for the Porridge together and stir around. Let soak over night in the fridge.

In the morning mix all smoothie ingredients together until creamy, arrange on the porridge and top with more lingonberry powder and almond butter.

Learn more on arcticpowerberries.

 

 

 

 

 

 

 

Easy Red Bean Tortillas with Avocado and Bell Pepper Salsa

von

 

One of my absolutly favorites savory meals are tortillas filled with everthing I find in my fridge. It is very hard to find spelt tortillas, so I make them by myself and freeze them, so I have them on hand when I need them. I use the recipe from ohsheglows.

I love to eat avocado the whole day long. Avocado is such a multi talent in the kitchen! Do you know that Avocado helps your body absorb the nutrients from your food? That is because of Avocados are “lipophilic” (soluble in fat, not water), isn’t that amazing? Lear more and more, every single day. Avocado are also full packed with hearth-healthy compounds. They makes you feel full because of the oleic acid, a fat for activating the part of your brain who says “Hello, I am full!”.

Beans and legumes are also a veeeeerrrrry big part of my diet because I am a full vegetarian since 2009 (sometimes vegan) and I provide my body with high quality protein. Beans are one of the best source of protein. In combination with whole grains (maybe rice) your body can absorb much more protein.

Also red beans are such a great source of antioxidants, ever richer than blueberries. Really true!

Beans are a great idea to consumption meat eating if you like. Beans can help to strengthen your body and muscles because of the protein.

I served this tortillas with beans, avocado, bell pepper salsa, sour cream, gratet aromatic cheese  (serve without sour cream and cheese when you like it vegan) and Rice (because of the whole grain combination for the absorbtion of high quality protein).

DSC_0480

Easy Red Bean Tortillas with Avocado and Bell Pepper Salsa

Serve 4 Tortillas

Beans
600-800g red beans (cooked fresh or canned)
2 red onions
1 glove of garlic
1 tsp cumin powder
1 tsp bell pepper powder
Salt and pepper

Chop the onions and fry them together with the pressed garlic 5 min. over medium heat. Stir in the cumin and bell pepper poweder and let simmer a few minutes until the mixture gets sticky. Add salt and pepper to taste.

Bell Pepper Salsa

1 red bell pepper
6 cocktail tomatoes
1/2 Chili
2 tbsp olive oil
2 tbsp parsley
Salt and pepper

Chop the bell pepper and the quarter the tomatoes.
Chop the chili into small slices.
Chop the parsley.
Add the olive oil, salt and pepper and set asite.

To serve

4 Tortillas (I use spelt)
2 Avocados (cut in slices)
100g sour cream
100g gratet aromatic cheese (I use Gruyère)
200g cooked whole grain rise (I use black one)
fresh crunchy salad (I use finely chopped red cabbage)

For serving split all the ingredients carefully and roll the tortilla if you like. Enjoy!