full day healthy vegan meal plan

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breakfast: blueberry porridge

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For breakfast we want something that gives us enough energy to start into the day. So let’s make a blueberry porridge. All you need are the following ingredients:

gluten free oatmeal
water
frozen blueberries
fresh blueberries
crushed almonds
optional: date caramel and almond butter

instructions

  1. Put oatmeal and water into a pan and cook it up. After a while add the frozen blueberries.
  2. Let it cook 5 minutes.
  3. Put the porridge into a bowl and top it with some fresh blueberries and crushed almonds. You could now also top it with some date caramel* and/or some almond butter.
  4. * Date Caramel (Mix dates, plant milk and a pinch of salt in a high speed blender)

 

lunch: sweet potato salad bowl

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This delicious yet simple salad is made of those ingredients:

lettuce of your choice (I chose Iceberg lettuce)
tomatoes
sprouts
avocado / guacamole (tomato, pickles, salt, lemon juice, chili flakes/powder)
hummus (tahini, parsley, salt, pepper, apple vinegar, chickpeas)
red olive paste (olives only)
sweet potato
yellow pepper

instructions

  1. First of all heat up the oven and put your sweet potato in it, cause it will have to stay in there for about 1 hour to get nice and soft. Heat of the oven: 200 ° C /  392 ° F While the sweet potato is in the oven you can prepare the remaining ingredients.
  2. Let’s start with the olive paste: simply blend the wished amount of olives until it becomes a creamy consistency.
  3. For the hummus: Mix 250 g of chickpeas with 2 tablespoons of tahini, a handful of parsley, salt, pepper, 1 teaspoon of apple vinegar
  4. For the guacamole: Mix half an avocado with some tomato, 2 pickles, salt and some lemon juice and some chili flakes or powder.
  5. Now cut the remaining ingredients to mouth sized pieces and place everything in a big bowl or container.
  6. By now the sweet potato should be finished. I didn’t make a salad sauce, as I’m satisfied with the 3 creamy sauces, but that’s up to your taste.

dinner: roasted veggies

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ingredients

potatoes
veggies: zucchini, pepper, garden leeks
tomatoes with pine nuts fried in a pan with some salt
hummus

This dinner is quite simple: just cut some potatoes, marinate them in coconut oil, garlic and salt and put them into the oven. Also cut some veggies of your choice (here I have: zucchini, pepper, garden leeks and put them into the oven aswell. While the veggies are in the oven: fry some tomatoes with pine nuts in a pan.

You can eat your veggies with some hummus (leftover from lunch or make a new one, because there is no such thing as too much hummus) or the sauce of your choice. A plain salad with an Italian salad sauce makes a nice side dish.

Snacks throughout the day

Fruits fruits fruits!

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I had some papaya and passion fruits! Sometimes if I had a big lunch a plate like that is enough for dinner. Try it out. 😀

 

Enjoy your full day of vegan treats!

 

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coconut energy bliss balls

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Hello friends! I present you my current favorite thing to snack on: bliss balls! They are really easy to make and only contain 4 ingredients. As always try to only use organic and fresh products and consume the bliss balls within 3 days (which shouldn’t be a problem at all). I love eating them as a mid-morning snack or after exercising. They are extremely filling and nourishing and did I mentioned it yet? They are delicious!!!! I hope you like them as well. 🙂

Ingredients

 

for about 8 small bliss balls

  • 10 dates
  • 2 tbsp coconut flakes
  • 1 tbsp cashews (optional: soak them overnight)
  • 1 tbsp vegan organic rice protein powder

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Instruction

  1. It couldn’t be easier: just blend everything in a mixer – I just had a hand held blender, which had quite a rough time to mix those ingredients, but it proves that you don’t need a super duper blender to create all that fancy food.
  2. Roll the dough into balls.
  3. Give them a nice bad in a bowl full of coconut shreds.

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alkaline food

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Today’s issue is about the acid-base balance. What’s this? As you know there is sour, neutral and sweet food. But the acid-base balance has nothing to do with the taste of the food. A lemon is an alkaline food and sugar is an acid food. Simply put, it’s about the effect that the food has on the body. And it matters which substances get produced while digesting that food.

It’s an alkaline food when it has a positive impact on the body and when it provides the body with alkaline minerals or when it activates the body own’s production of bases. Reverse it applies for acidic food: It’s acidic when it has a negative impact on the body and when it produces bad substances while digesting. But it’s important to know, that there is not only good and bad: there are also good acids!

Important is to have a great balance. The body needs more alkaline food than acidic food. If you eat too much of the (bad) acidic food those substances get stored in your body and cause damage to your cells. On a long term this can have serious diseases as a consequence. For example: 90 % of the cholesterol gets produced by your body! Cholesterol is actually a really important substance in your body. Only 10 % of the cholesterol in our body is from the food we eat. So if someone has a high cholesterol level and has to stop eating meat, eggs and milk, it’s not only because of the high percentage of cholesterol in this food. It’s because the arteries of that person are in a really bad condition and the body produces a lot of cholesterol to repair the damage in the arteries. The type of cholesterol (LDL) that stays in the arteries is called the bad cholesterol. It stays in the arteries, which causes that their inner diameter gets smaller and that they get brittle. It also increases the blood  pressure as the blood needs more “power” to get through the arteries. In the same time it repares the damaged arteries as it functions as a sort of cement material. So the big amount of meat, eggs and milk that person might have consumed wasn’t bad because of the cholesterol, but because of (inter alia) it’s acidic quality that caused a bad condition of their arteries.

I found a really good chart that presents a great overview about all the alkaline, neutral and acidic food! You might have to open it at its original source which I linked below.

alkaline food chart “the alkaline sisters”  http://www.alkalinesisters.com

If you want to take a closer look at this chart and if you want to see other fantastic charts concerning the acid base balance:
http://ayucar.com/YWxrYWxpbmUtZm9vZC1jaGFydA/

If you are interested in this topic you might also wanna visit: http://www.alkalinesisters.com  and check out a ton of delicious recipes and plenty of information about alkaline food!

I learned about alkaline food in my apprenticeship as a consultant for holistic health and nutrition. I’m thrilled about this topic, as it helped me with my skin and also with my PMS (the less the body has to detox, the less pain you experience before and while menstruation).

I intend to post a lot of alkaline food recipes, so make sure you check my website frequently.

I wish you an amazing day!

Nina Riccarda

 

SALAD BOWL

 

7D20F68E-A1DB-41B6-9D5A-01E7B6182FD0Hello everybody! Here’s another lunch box inspiration for you.

Ingredients

  • sweet potato
  • fresh spinach
  • fried paprika
  • avocado
  • almond yogurt garlic and chives sauce*
  • lime
  • parsley
  • marinated and fried tofu**

*almond yogurt garlic and chives sauce

ingredients

  • almond yogurt
  • garlic cloves
  • chives
  • lime juice
  • salt and pepper

**marinated and fried tofu

  • 3 tbsp spelt flour or gluten free flour
  • 2 tbsp soy sauce
  • 1 tbsp agave syrup
  •  tofu

Instruction

  1. Mix all the ingredients and let it rest for at least 15 minutes.
  2. Fry the marinated tofu in coconut oil until golden brown.

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easy quick breakfasts

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Usually I’m late in the morning and there’s no time for breakfast. Therefore, an easy quickly made breakfast is important to me. I usually prepare it the evening before.

So here are my top 3 quick and easy breakfast recipes:

Yogurt Berry Party

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INGREDIENTS:

  • 1/4 coconut yogurt
  • 3/4 almond yogurt
  • frozen berries (or boiled up)
  • quinoa puffs
  • almond butter

Green Smoothie

INGREDIENTS:

  • 3 bananas
  • handfull of lemon balm
  • as much spinach as possible
  • 1 tbsp moringa powder or maca root powder
  • 0.5 litre water

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creamy oatmeal

INGREDIENTS:

  • 1 banana or grated apple
  • glutenfree oatmeal
  • frozen berries
  • 1 tbs chia seeds
  • almond milk

Put it over night in the fridge. 🙂

 

 

 

CREAMY VEGETABLE SOUP

Hey there!

After a long time of not posting,  I return with a delicious recipe! I thought I’d try out a new way of sharing my recipes: instead of writing it all down, I’ll just share a video with you!

So here it comes: a quick and easy made vegetable soup that is filling and delicious! It reminds me of a Goulash Soup but instead of meat there’s lot of tofu in it. I hope you enjoy it and I wish you all a lovely day.

ingredients

The amount of some ingredients are up to your taste!

  • lots of vegetables of your choice
  • 1 tofu
  • 3 -5 onions
  • olive oil
  • 2-5 garlic cloves
  • 2 tbsp spelt flour
  • 250 ml organic sulfite free red wine
  • 1 bottle of plain tomato sauce
  • white precooked beans
  • 1 tbsp chili flakes
  • 1 tsp black pepper
  • 1 tbsp smoked paprika
  • 1- 2 tbsp vegetable stock
  • 250 ml coconut milk
  • basilicum

 

GNOCCHI

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Ingredients

  • 800 g potatoes
  • 150 g spelt flour
  • 1 dl plant milk
  • 2 tbsp vegetable stock
  • a pinch grated nutmeg
  • pepper
  • 4 tbsp yeast flakes

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What to do

  1. Boil salted water in a large saucepan.
  2. Peel the potatoes and cut them into small pieces.
  3. Cook the potatoes until they are soft.
  4. Put the boiled potatoes into a large bowl.
  5. Give all the remaining ingredients  except the flour into the bowl and stir until it becomes a homogenous mass.
  6. Add the flour into the bowl und stir/knead until it becomes a smooth dough.
  7. Generously dispense flour on to your working surface and form the dough to a long line. If needed add a bit more flour.
  8. Cut the “dough line” into small pieces and dent them in with a fork.
  9. Boil up salted water. Use fresh water, not the one you used before.
  10. Put the gnocchi  into the boiling water and cook them until they come to the surface.  Take them out of the water with the help of a skimmer.
  11. Enjoy them with the sauce of your choice! 🙂

Suggestion: sage-butter-gnocchi:

  1. Fry the gnocchi with some coconut oil.
  2. Add minced sage.

 


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LUNCH BOX IDEA Nr. 2

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kale – avocado – salad with sweet potato


ingredients

The indication of quantity depends on your hunger and your preferences! 🙂

  • kale
  • avocado
  • cherry tomatoes
  • pomegranate seeds
  • sweet potato
  • tahini

dressing option 1

  • half of an avocado
  • lemon juice
  • salt

dressing option 2

  • mustard
  • agave syrup
  • balsamic vinegar
    mixing ratio 1:1:1

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what to do

  1. Bake the sweet potato(es) at 180° C / 356° F  until they are soft and juicy.
  2. Wash and cut the remaining veggies.
  3. Put everything in a large bowl.
  4. Make the dressing.
  5. Combine everything together and put some tahini on top of the salad.
  6. Remove the sweet potatoes from the oven, let it cool down a bit and cut it up. Eventually fill it with guacamole, hummus or vegan yogurt.

dressing 1

  1. Mash a ripe avocado.
  2. Add the lemon juice + salt + minced kale and mix everything.
  3. Sprinkle all remaining ingredients over the salad.

dressing 2

  1. Mix the mustard and agave syrup in a 1:1 mixing ratio.
  2. Add balsamic vinegar until the wished consistency is reached.

 

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CARAMELLINI

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ingredients

  • 100 g vegan margarine
  • 170 g raw cane sugar
  • 1 tbsp agave syrup
  • 0.5 dl vanilla flavored soy milk
  • 1 pinch salt
  • 1 tsp vanilla sugar
  • 250 g spelt flour
  • 1/2 tbs baking powder

what to do

  1. Put the margarine into a bowl and stir until soft.
  2. Add the raw cane sugar + agave syrup + vanilla soy milk + salt + vanilla sugar and mix everything.
  3. Sift the flour and baking powder into bowl and knead everything into a dough.
  4. Form the dough into thick lines ( Ø 4-5 cm), wrap them into clingfilm and let them chill for 15 – 20 minutes in the freezer.
  5. Cut the dough into small equal slices.
  6. Bake them for 6 – 8 minutes at 220° C / 428° F.

Advice:  After 6 – 8 minutes of baking the cookies don’t seem to be ready yet, as the dough is still very soft. But they get hard after cooling down. So don’t bake them for any time longer.

Depending on your preferences you can remove the cookies from the oven after 4 minutes (soft), 6 minutes (a bit of both) or 8 minutes (rather hard than soft). You could also make the doubled amount of the recipe, so that you can bake one baking sheet rather short and the other one rather long.

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