Inspiration for healthy smoothies

Smoothies are yummy and – can be- full of nutrients. So it’s perfect for breakfast or as a snack. Here are some really good smoothie recipes I’ve found. I especially like the green smoothies in the end! 😀

Baam – 7 different smoothies in one video:

Yummy smoothie and a funny video to watch:

Smoothies for athletes:

And 3 different green smoothies:

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Zoodles with avocado pesto

Zoodles with a nice sauce – that’s my favorite meal in the moment! It’s incredibly healthy and soo delicious! With the amount of ingredients I’ve listed, you will have enough for 2 persons or for one very very hungry one! And it’s also suitable as an alkaline lunch or dinner. 🙂

Ingredients Zoodles

  • 2 – 3 zucchinis
  • optional: coconut oil

Ingredients Avocado Pesto

  • 3 ripe avocados
  • at least 20 g basil
  • 3-5 g cloves of garlic
  • salt + pepper
  • juice of 1/2 an orange
  • 2 tbsp pine nuts

Instructions

Zoodles

  1. Make the zucchinis to noodles with a spiralizer.
  2. You can eat them raw or you can fry them in coconut oil. I like it better when they are warm.

I bought a really cheap spiralizer from ebay, thus the zoodles aren’t in a perfect shape. I also couldn’t use everything of the zucchini, so I made some “zucchini medaillons”  with the parts I coulnd’t spiralize.  But you could also just cut the zucchini in very small stripes if you have no spiralizer.

Pesto

  1. Blend all the ingredients until smooth.

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Watermelon juice

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I saw this juice all over instagram, but I wasn’t sure if I would like it. So the best way to find it out is trying. Long story short: I loved it! It’s really refreshing and yet soooo sweet (obviously depending on the water melon). It kind of tastes as if it’s made with a ton of sugar – but it’s not, which makes it really cool.

Ingredients

  • 1/2 of a big watermelon
  • 1 handfull of lemon balm

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Instructions

  1. Cut, Blend, Sift, Drink. So easy!
  2. I enjoyed it the most with some ice cubes and a bit of lemon juice on top.

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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!

 

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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