Caesar Salad & Cookbooks and Sonnentor giveaway

This Blog Post is sponsored by Greenkitchenstories, Nourish Atelier & Sonnentor In Love with vegetarian Cookbooks As a Food Blogger it’s not a secret that I have a big passion for good cookbooks. I already selected a lot of vegan and vegetarian masterpieces. Last year a bough a book shelves from a cabinetmaker to arrange all … Weiterlesen

3 super easy and healthy breakfast ideas

Are you a breakfast lover or do you prefer to eat nothing early in the morning? It’s not that bad to start the day with a healthy and delicious breakfast! You are in hurry very often? Try out one of my 3 super easy and healthy breakfast ideas. 5 reasons why you should eat breakfast … Weiterlesen

10 tips to live more balanced

What’s your way to find your life balance? Are you more active or are you need more time for you? To find out what helps to bring you back to balance you need to know yourself. „So many people knows that they are unhappy. But more people don’t know that they are happy.“ Healthy balance … Weiterlesen

A simple banana almond smoothie


Super easy and healthy

I recognized I haven’t shared one of my absolutely easiest and delicious smoothie with banana and almond butter (or raw almonds). When I haven’t much time in the morning or forget to prepare my breakfast in advance I mix up this smoothie. It Is full of healthy ingredients and makes me full for longer because I added some oats. As you already know I always stock a jar of self-made almond butter. If you like to know how you can make almond butter by yourself, read more on this post: Vanilla Almond Butter at the end from the post

One of my favorite smoothies every is my Cashew Lemon Smoothie with turmeric . I drink it 3 times a week because I haven’t find another smoothie which is more delicious for me. You only need to soak the cashew nuts a day before and simple add banana, turmeric, dates and vanilla. It’s soooo good! But to be honest it is really hard to decide which one is better. This banana almond version or the cashew lemon version. I love both. In the past I added lots of superfoods to my smoothies. In the meantime I don’t do that because I’m not really sure if I need them. My option changed. I think we don’t need lots of superfoods to live more healthy. It is totally enough to use natural superfoods like kale, beetroot or linseeds. A few superfoods are still in my kitchen. One is maca. I still eat it because I like the taste not only it’s healthy.



Some people ask me if I get full by drinking a smoothie. YES! Because I add some filling ingredients as well. If you like to get some ideas read my blog post: perfect smoothies.
I’m sure you find some ideas you didn’t know yet.

Thank you all for your nice feedback for my running Blog carnival “healthyfastfood4. I didn’t know so many people would be join so fast! It is still open until 30th September. If you want to participate it’s not difficult. Read more easy instructions here: Blog Carnival

If you using bananas in a smoothie it is really important to use ripe ones. My biggest tip for preparing smoothies is to freeze bananas in chunks. You have them ripe on hand in time. Perfect!

I bought coconut butter and use it in this smoothie. You can also use oil instead of the butter.
The butter is thicker and includes the flesh as well. It’s more like almond butter and it’s more creamy. Like a creamy puree.


A simple banana almond smoothie
Recipe type: smoothies
  • Recipe
  • Banana Almond Smoothie
  • Serve 1
  • 1 ripe frozen banana
  • 1 tbsp almond butter (or 3 tbsp raw almonds, soaked if possible)
  • 1 tsp coconut butter
  • ½ tsp ground vanilla
  • 250ml almond milk (or any other milk you prefer)
  • 2 tbsp rolled oats
  1. Add all ingredients in a blender and blend until smooth.
  2. Enjoy!

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Favorites of the week

What is your favorite cookbook? Mine is “At home in the whole food kitchen” from the one and only Amy Chaplin

Have you seen Lynns “Plum Cake with Buckwheat & Spelt Dough”? I love love love the plum time!

Because I don’t made many chia breakfasts I highly recommend Melanie’s “Passionfruit Chia Smootie Cups

You could be interested in these posts as well

Learn how to create the perfect smoothies with „Make the perfect smoothie more filling

My absolutely favorite smoothie! With Lemon and cashew nuts and turmeric! Excellent superfood!

Kale is such a great natural superfood to add in a smoothie. This one is really sweet and tasty: Creamy Kale Detox Smoothie

Blog Carnival #healthyfastfood4

Let’s celebrate Blog Carnival! When you are a Blogger you know the feeling to work almost alone behind the camera. You enjoy your creativity while doing a photo session and have fun with editing your pictures on the computer. But sometimes it can be a really lonely process. That’s the main reason we are all active in social media. We want to share our love, our passion of food and tell others about our experiences, our stories. I think most of the people who read this agree on that point.

I want to create an event where we all participate together. To get connected and to share our same passion.
The passion of creating healthy food, taking food pictures and sharing recipes as well as tricks and tips for a healthy diet.

I invite you to join this #healthyfastfood4 Event (from 3rd September until 30th September) and benefit from our wonderful healthy food community.

Eggplant Feta Sandwich nab2 (5)

Because we ALL LOVE HEALTHY FAST FOOD I decided to use this topic. I really love to enjoy a cold beer together with roasted sweet potatoes with guacamole, quesadillas, sandwiches, tacos or vegetarian and vegan burger! You feel the same? Join now! By the way. I will publish the recipe for the Eggplant Gyros Pita in the picture next week.

By the way. I will publish my current FAVORITE blog post as from today in every single blog post at the end of each post to share the amazing work from my Blogger collegues. There are so many lovely souls out there you need to discover as well.

Chickpea Burger nab (3)

What is a Blog Carnival?

A Blog Carnival is a „virtual party“ where blogger share their blog post with a special topic. The organizer (me) collects all posts and publish them on a fixed date on his blog with a feedback.

Who can participate?

Every blogger with an own blog can join this event. The organizer will proof the participants of authenticity and decide to approve or not. The blog post needs to fit to the topic and it need to have a suitable quality. If the participant isn’t approved by me I will inform you.

Share the Love

Feel free to publish the participant list as well on your blog and / or social media on the 1st October or later to share the healthy fast food love.

1-Sandwich with Red Beet Hummus (12)


• Create and publish an own blog post with a healthy fast food recipe until the 30th September
• Include this Link in your post to inform your readers about the Blog Carnival #healthyfastfood4
• The recipe needs to be free from meat and fish (vegetarian or vegan)
• The recipe is healthy and nearly free from any convenience ingredients
• Publish your blog post link in the comments under this post (I will add your link to the Blog Carnival)
• Optional: Write me an e-mail with your Link
• Promote the Blog Carnival #healthyfastfood4 on your social media in advance to join more participants and make the events more interesting for readers
• Use #healthyfastfood4 to tag your recipe on Instagram
• I will publish all participants on my blog and Instagram @nutsandblueberries on 1st October

Can’t wait to see you creations my friend! Happy healthy fast food cooking!

20160828 Eggplant Pita Carnival 1 (1 von 1)


These Matcha Mint Chocolate Chip Ice Cream Sandwiches (Vegan + GF) from Sophie are really mouthwatering and such a great idea to end up summer.

What a great idea from Tieghan to freeze smoothie ingredients to have them on hand when you need them: Freezer Smoothie Pack 6

I was inspired by Dr. Danielle Dowling article about How To Get Vulnerable & Learn To Share Your Inner Truth.

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Muesli and Granola as a simply, fast and healthy breakfast version

Muesli is one of the best healthy Breakfast ideas ever! As you maybe read in one of my previous posts about „Dietary Change for a better wellbeing“. I publsihed the tip to make your own muesli to avoid unhealthy additives. I’m sure not everybody loves to spend a lot of time in the kitchen especially in the morning. As a result of this I like to inform more about muesli and granola as a simply, fast and healthy breakfast version.

A few years ago I started to buy my ready muesli in the supermarket. I don’t know that is wasn’t that healthy I thought. All the hidden unhealthy additives like industrial sugar or sweetened dried fruits wasn’t clearly evident for me. Especially sugar is used in thousands of supposed healthy products you can’t clearly realize by reading the ingredients. There are some titles you can recognize sugar. For example glucose or sucrose. If you like to learn more read this article: Refined Sugar – The Sweetest poison of All…

Muesli is definitely a perfect base to have a healthy breakfast. As I can see in my food community muesli is used really often as a base. Mixed up with everything you like it’s totally flexible. Muesli makes full for longer because of the cereals and roughage.

I prefer walnuts and sunflower seeds in my muesli while my husband loves coconut chips and apple. He use the 3,8% organic dairy milk and I use plant based milk like hemp milk or my self-made walnut milk. I only use natural sweetener for my muesli like dates, apples, bananas or sometimes honey. The best is to top your muesli with a good and crunchy granola like my Coconut Granola with dried flowers

Granola – What is that?

Granola is a little bit different to muesli because it is baked until the ingredients form crunchy clusters. Granola contains dried fruits, healthy oils and liquid sweetener. It is only used for topping mueslis or smoothies. It is really difficult to find high quality granola in the store. I only found this one which is really good. Sure it is a bit expensive but high qualified as well: Lizis Granola.

Beside my Coconut Granola I love this Crispy Granola version from my friend  Heike @tastyasheck. As agreed with Heike I’m so happy to publish it here on my Blog. Heike is one of my absolutely favorite inspirations. She takes care of a fair food use and her Food Photography is always colorful and makes me smiling. You can see more from her work here:  Heike @tastyasheck

Thank you so much Heike for this stunning recipe!

1-Heike (2) 1-Heike (1)

CRISPY GRANOLA from Heike @tastyasheck


1 cup quinoaflakes
1 cup glutenfree oats
1 cup buckwheat (sprouted if you like)
1/2 cup sunflower seeds
1/2 cup pumpkinseeds
2 ripe bananas
1 tsp vanilla powder
1/2 tsp sea salt
1/4 cup coconut oil @royalgreen2008
2 tbsp nutbutter or coconutbutter or tahini
3/4 cup coconut flakes

dried berries like green raisins, mulberries, gojiberries or cacao nibs

1-Muesli and Granola (1)


  1. Preheat the oven on 170°C/335°F
  2. Line a baking tray with 2 baking sheet, overlapping the tray on every side.
  3. Mash the bananas until soft
  4. Add the melted oil, vanilla powder plus the melted butter (melt over a water bath) and mix well
  5. In a large bowl mix the dry ingredients except coconut chips and dried fruits
  6. Add the wet ingredients to the dry and incorporate with a spatula
  7. Press evenly on the baking tray
  8. After 10 min. remove from the oven and flip over
  9. Place back in the oven for another 10min
  10.  Repeat as before and place back for 5 -10 min depending you oven, before it starts to smell fragrant
  11. Remove and add the coconut chips and toast for another 5min
  12.  Remove and let cool down completely
  13. optional: add 1/2 cup of dried berries/cacao nibs and store in a airtight container for up 2 weeks or in the freezer for up to 2 months (no need to defrost before…)

1-Muesli and Granola (3)

Here you find my personal tips for making a good muesli:

• 1/3 Cereals and Nuts
• 1/3 fresh fruits
• 1/3 Yoghurt, Dairy Milk or plant-based Milk
• Dried fruits like dates as a natural sweetener
• Crunchy ingredients like Granola
• Soft ingredients like fruits
• Use a happy and nice bowl you like to serve
• Cut the fruits in bite-size
• Try out and write down your favorite combination
• Mix your muesli in advance to reduce stress

Have Fun and enjoy!

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Dietary Change for a better wellbeing

Dietary Change. I feel a lot of uncertainty in our society when I talk about diet. A lot of people don’t be sensible of the danger based of a wrong diet. They need to know how they can optimize their own wellbeing by changing to a healthy diet. My own experience and research confirm my feeling about the industry lie. Most of the people trust the manufacturer and marketing and eat lots of food which are seemingly healthy. They don’t know that most of the food they eat aren’t healthy.

Do you answer one of the following questions with YES?

You want to raise your wellbeing?
You like to get better skin?
You like to have strong nails and shiny hair?
You like to have dense tissue?
You like to sleep the whole night?
You like to reduce indigestion?
Or only feel better, fitter and livelier?

Then you can continue reading.

1. Dietary Change begins in your head!

Dietary Change

No Win without effort

The human is a creature of habit. We are living in our own comfort zone. If we like to change something in our life it isn’t easy. But it is easier when we accept. It is very important to accept the changing to implement something new in your life durable. A new and more healthy diet requires more organization and you need to think about how to find this time in your life.

Think in small steps

Have you ever been tried to inform yourself about a healthy diet? Maybe you feel overwhelmed and don’t know where to start. You are not alone. A dietary change need time. It’s a durable process. Be relaxed and don’t set to ambitiously goals. Everybody has another reason to change the diet. What’s yours? When you know what’s your reason you can start with some steps which fits perfect to your Vision.

Be honest with you 

I think the biggest point is to be honest. Sometimes we do not know about the unhealthy food we eat but sometimes we know it and we beautify the facts. It’s totally ok when we eat something which is not healthy but it isn’t ok when you tell yourself it IS HEALTHY. For example: When I eat unhealthy fatty French fries I can tell myself: “These French fries are not that unhealthy because they are made from potatoes!”. But that’s a lie. I tell myself: “I want to eat these unhealthy French fries although I know they are really unhealthy!”. In this case I can enjoy my French Fries but I won’t eat them very often. Haha.

2. Analyze: What / When / Where do you eat?

Be aware

I’m sure you tried to change your diet in the past but you haven’t changed it in that way you really want? Have you asked yourself why you failed? Have you asked yourself what you eat in a day and what’s healthy and what not? First you need to analyze your diet and understand what’s wrong with it. My tip is to make a quick mental calculation what you eat in a day. In this way you find a first point you can change. I’m sure there is something you are satisfied with you don’t need to change. But there are some point you are unsatisfied. Begin with snacks or meals you are really really unsatisfied with and search for a healthy Option.

Understand what you eat

Do you know what you eat? Do you know what is healthy and what not? I’m sure there are a lot of food ingredients you think they are healthy but they aren’t. I made my own experience in that case and recognized that the food industry is more interested in making money than in your health. You need to act in your own responsibility. You will have more success and more fun when you know exactly what you eat. Find time to learn about the food you eat.

Feelings and eating behaviours

We are emotional souls full of different feelings. Our eating behaviours are depending with our feelings we have. If you are nervous and angry you will not think about your diet very well. You will eat uncontrolled and often unhealthy because your diet isn’t important in that moment. When you feel good and happy you will think about more because you like to be kind to yourself. You need to discover yourself and your eating behaviours. First when you know your eating behaviors you can counteract. You can carry some healthy snacks with you during your busy work to have something healthy on hand when you need something and when you are stressed. Otherwise you will pick up the best food you find and that isn’t really healthy most of the times. And there are so many healthy Food idea out there. For example Jessie’s Roasted Blueberry Ice Cream & Cinnamon Oatmeal Cookie Sandwiches.

3. Dietary Change Step-by-Step

Avoid radical Dietary Change

I’m often full of enthusiasm when I’m confident of something new. I put all my time in my new project and recognized I worked too hard very often. I learned to avoid stress and think first before approach new projects. Please don’t be too enthusiastic – even less when the project is Dietary Change. Growing on your own experiences and foil is much more effective than act before thinking.

Match your diet to your life

Think about your Dietary Change. Be honest to yourself and asked yourself if your plans are really realistic. You need meals and food which you can integrate in your daily life. For example: You like to bake your bread by yourself in the future. But is that possible? Are you able to bake it 3 times a week? For me it wasn’t. So my solution was to find a trustful store who sell healthy bread. Instead of baking my own bread I spend lots of time in my kitchen in the morning to prepare my breakfast variations. This point is more important for me. As you can see you can’t do ALL THESE amazing things in the kitchen when you have another real life. You need to set priorities.

Start with ONE change ONLY

Sense of achievements are the base for a permanent motivation. And you need motivation to learn all that stuff to live more healthy. When I think about my last years I learned a lot and I’m still learning what is good for me and what not. Dietary change is a process and you need to learn it slow and step by step to integrate new food and meals in your day. Best decision is to start with only one thing you like to change. And then change and listen to your body if you feel good or not. Some food which is really healthy mustn’t be healthy for you. I can’t eat lots of raw vegetables for example. I prefer to cook them or make a smoothie. Some other people feel really good by eating raw vegetables. Find your own way!

Here are some idea to start with:


Replace your muesli with a healthy muesli. Look at the Package label to make sure there are no unhealthy additives in it. And avoid sugar in your muesli. Best is to make your own version. Use seed, nuts, oats and fresh fruits and top with milk. You can use dates as a sweetener. You can also buy good quality musli in an organic store but it’s much more expensive than a self-made version.


Dietary Change

Do you love bread? Make sure you use full-value bread and no bread made from superfine flour. The difference is the health value of the bread you eat. You will get full for longer when you use full-value bread. You make sure you don’t get hungry to fast because in this case the risk is higher to eat uncontrolled and unhealthy.


A great way to implement more healthy food in your diet is to reduce meat and sausage. It isn’t necessary to avoid is completely if you don’t like to avoid it. But try to reduce and replace. You can eat some organic cheese or a vegan / vegetarian spread instead. In my optinion the best waay is to live without meat and sausages because I made my own experience with the changing. Since I don’t eat animals I implement much more fruits, vegetables and legumes in my diet and I feel much more better. If you need to know more about the benefits of a plant-based diet read this book: China Studys


Who reads my Blog Post about dairy milk vs nut milk? After my change I feel much more better. I feel more in order and I don’t feel bad in my stomach. I’m not lactose-intolerant but I feel dairy products aren’t really good for my body. This is one more opportunity to eat / drink more healthy. If you buy nutmilk take care of the ingredients because they are often additives inside which are not healthy. I make my own or buy it in an organic store. You can create so many special Drinks with nut milk. Like this Black Sesame Latte from Sophie.

Eat not to late

Another idea is to eat not too late. The human has some habits and they can be change if you want to change it. It isn’t really a problem to change habits. You only need to be patient. I learned to eat not too late to help my body to process during the night. It also encourage your metabolism.

Don’t wait! Start now with your Dietary Change!

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Nutmilk vs Dairy Milk

Nutmilk vs Dairy Milk – which one is more healthy?

A lot of people asked my why I stopped drinking dairy milk and started drinking nut milk instead. The most of the people who drinks dairy milk don’t know what it really means. Like me! I never know about the immoral aspects of drinking milk. Dairy milk was a big part of my diet. Since I change my consumption I feel so much better. Nobody need dairy milk in my opinion.

The first reason to stop drinking dairy milk was the animal abuse. I don’t like to support any animal abuse with drinking milk. Sure I never hurt a cow by myself by drinking milk but it feels like I hurt it by myself. I really felt bad after reading lots of animal reports about the housing conditions of conventional milk cows. I never know it! Did you know the calves are moved within a few hours after birth? Because we like to drink dairy milk?

The health facts of dairy milk are not that high as many people thinking. Did you know that many scientific studies have shown an assortment of detrimental health effects directly linked to milk consumption? The story about the health benefits has spread around the world based on the flawed belief that this calcium-rich drink is essential to support good overall health and bone health. But that isn’t true. I am sure you will find the same answers if you are starts to read more about the true health benefits of dairy milk. The industry are ruthless! They earn money because people like me don’t know about the truth.

Cows are intelligent and brisk animals. They suffer when they need to produce too much milk. They need to milk 50 Liters a day instead of the normal 8 Liter. You don’t need to be clever to recognize the animal abuse. Apart from this my heart is broken by recognizing the calves suffer. The calves are moved within a few hours after birth. That’s a shame. I feel co-responsible by drinking milk.

Nutmilk ist better. I experienced about the negative health aspects of drinking dairy milk. Here are some Facts:

• A lot of scientific studies have shown an assortment of detrimental health effects directly linked to dairy milk consumption
• Today’s milk is a processed food and not a natural product
• A lot of the vitamins get lost by pasteurizing the milk
• Antibiotics are used on many farms to treat infections. This Antibiotics remains in the dairy milk. Our body don’t need antibiotics.
• Dairy milk is often contaminated with lots of heavy metals and Dioxin.

Sure dairy milk also have some positive benefits. But a lot of negative ones. So why should we drink milk?
Only because it’s tasty? That’s reason is not enough for me so I decided to use Nut Milk.

Here are one of my favorite recipes:

Sweet Walnut Milk


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Healthy Hemp Snickers

I don’t spend so much time in the kitchen as I do in the last year. I started my blog round about one year ago and my Instagram 8 months ago. I couldn’t imagine that this would be such a big part in my life. To thank you all for your great support I will run a winning game after my vacation. Can’t wait to share it :o)). Without your support I wouldn’t be here now. I learned so much in the last year about healthy food, work-life-balance and to listen to myself.

It is so important to make things you really love and to avoid too much stress in your life. We need to listen and be honest to our self. Decide what is good for us and what not. The society requirement are so high. Nobody can withstand that permanently. Think about your own possibilities. It’s your life, you are the creator. Remember that!

Maybe these snickers are a good start to make a break ;)?

Hemp seeds healthy benefits

Lots of you asked me for these snickers I made often in the last week. I developed my own version with lots of hemp seeds to add healthy omega-3 fatty acids. Hemp seeds have a mild and nutty flavor. Hemp seeds are also a big protein source, as more than 25% of their total are from high-quality protein. You find also Vitamin E for a perfect skin in these little seeds. If you don’t want to use hemp seeds you can also add more oats. These bars are the best snack before you start a sport workout or get new energy after a half working day. Lots of protein and they make you full for longer! One bar is enough for a few hours.

For these snickers you need a base, a caramel and a chocolate layer. All made from healthy natural ingredients and organic sweetener.

I used peanuts to impart a crunch. Peanuts harmonize perfect with chocolate. The chocolate I made is from coconut oil and raw cacao. In the past I often drank sweetened Cacao. I don’t know if they is a lot of unhealthy sugar in these drinks. In the last months I discovered raw cacao powder you can use instead of the other. In combination with natural sweetener like dates or rice syrup it taste amazing sweet and delicious. I often prepare a drinking cacao in this way.

You need to store them in the freezer. Best time to enjoy is to take them out 15 minutes before serving.


For a baking dish of 20x30cm
Serve 8-10 Snickers

100g Hanfsamen
100g Cashew Nuts
100g Oats
50g Almonds
100g desiccated coconut
100ml rice syrup
2 tbsp coconut oil
½ tsp salt

Date Caramel
300g dates
1 tsp vanilla powder
1 tbsp coconut oil
2 tbsp cashew butter (or Peanut Butter)
½ tsp salt
100g peanuts, unsalted (for the topping)

Chocolate Layer
75g raw cacao
100ml coconut oil
50ml rice syrup



  1. Crash the Almonds, Cashew Nuts and Oats in a blender
  2. Add desiccated coconut, rice syrup, coconut oil and salt
  3. Press the mixture in a 20x30cm baking dish or form and store in the freezer

Date Caramel

  1. Mix all ingredients (except the peanuts) in a blender until it get creamy
  2. Add water if necessary
  3. Spread the Caramel on the base
  4. Sprinkle with Peanuts
  5. Store in the freezer

Hemp Snickers (2)

Chocolate Layer

  1. Stir the coconut oil with the raw cacao and rice syrup
  2. Sprinkle over the snicker base and store in the freezer for minimum of 2 hours before serving.

Best time to enjoy is to take them out 15 minutes before serving.

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Pistachio Orange Cookies

Pistachio Orange Cookies – all my loveliest ingredients in one Cookie!

There are not that many ingredients I love more than vanilla. But one are pistachios. I love pistachios since I was a little child. I eat pistachio ice cream 7 times a week (ok maybe 3 times ;o)) and there are my best friend at school. Ate them often roasted and salted. In the meanwhile I don’t eat them salted because too much salt isn’t good for your body.  So use less salt and more spices.

Pistachio as a super healthy source of protein

I add a lot of nuts to my diet because nuts are one of the best source of good fats, high quality protein and vitamin-e (the vitamin for a good skin). Just a hand full of pistachios a day provides enough recommended levels of anti-oxidants, minerals, vitamins, and Protein.

I learned this year to add orange zest in my cookies, cakes and muffins to have an amazing flavor. The combination pistachio and orange taste so good that I like to share this cookie recipe for these Pistachio Orange Cookies with you. This recipe is gluten-free and raffinated sugar free.


Pistachio Orange Cookies
Prep time
Cook time
Total time
Recipe type: Treats
Serves: 12
  • 1 cup roasted pistachios
  • 1 cup ground almonds
  • 3 cups rolled oats
  • ½ cup raisins
  • ½ tsp baking powder
  • ½ cup olive oil
  • ¼ cup coconut oil
  • ½ Cup maple syrup
  • 1 tsp ground vanilla
  • Zest of 1 organic orange
  • ½ tsp sea salt
  1. Combine all the dry ingredients (except the pistachios and raisins) together in a bowl.
  2. In another bowl combine the wet ingredients and mix well if you use dates.
  3. Mix both with the pistachios and raisins and set aside for 10 min.
  4. Preheat the oven to 175℃ and make 10 medium cookies.
  5. Bake for about 15 minute and let them cool down on a wire rack.