My 3 favorite (raw) cookies!

Those are the rookies-cookies recipes! (www.rookies-cookies.com) They are gluten-free and free of refined sugar and soooo delicious! You can buy them or you can make them yourself with the following recipe:

Apple and cinnamon cookie

  • 3-4 dates
  • 2 x dried apples
  • 20 walnuts
  • pinch of baking soda
  • 2 tbsp date syrup
  • 2 tbsp coconut oil
  • 3 tbsp oat flakes

OR

Apricot and vanilla cookie

  • 4 tbsp oat flakes
  • 3 dried apricots
  • 20 almonds
  • 2 tbsp date syrup
  • pinch of baking soda
  • 2 tbsp coconut oil
  • 3 dates

oR

CHOC CHIP AND HAZELNUT COOKIE

  • 3-4 dates
  • 2 tbsp date syrup
  • 1/3 tbsp cacao powder
  • 2 tbsp coconut oil
  • 1 tbsp chocolate drops
  • 4 tbsp oat flakes

Instructions

  1. Blend all the ingredients in a high speed blender.
  2. Form cookies.
  3. Bake 8 minutes at 180 ° C OR eat them raw.
Advertisements

Homemade wraps

Ingredients for 7 medium Tortillas

  • 220 spelt flour
  • 1/2 tbsp sugar
  • 1/3 tbsp salt
  • 1/4 tbsp baking powder
  • 3 tbsp olive oil
  • approx. 800 ml water

Instructions

  1. Mix all the ingredients together. Knead until it becomes an even dough.
  2. Divide the dough into small portions.
  3. Roll out the dough balls as thinly as possible (make sure you put flour onto the surface and the rolling pin).
  4. Put each rolled out tortilla into a medium heated pan (greased with coconut or olive oil). They need about 1 min each side in the pan.

Filling

Fill your tortillas/wraps with everything you want. I filled mine with hummus, shredded carrots, lemon balm, vegan greek cheese.

If you need some inspiration check out my blog posts about:

What I eat in a day 2

The breakfast (fruits with peanut butter) two days ago was really yummy so today I had the same – but this time with berries and watermelon juice.

watermelon-juice

For lunch we had burger (beyond meat patties) and fries – and while I love burger and white bread, my skin doesn’t. So I only ate salad and fries.

Ice berg lettuce with cashews, blueberries, fresh herbs from the garden.

Snacks during the day:

Kala Namak toasts again!
Homemade raspberry ice cream.

I slept til 9:30 am, had my breakfast at 10 am and lunch at 2.15 pm – so together with the snacks, there was no room for dinner. That’s mostly because I tried to chew consciously today. I still had the full fealing of satisfaction but definitely ate less than usual. Conclusion; We don’t need as much food as we think we do (and we can still be happy!).

Check out: health-benefits-from-chewing-well

Health benefits from chewing well

We are always on the search of what we could possibly eat to become healthy, slim and good looking. I tell you something: the solution sits right in your mouth. It’s the process of your teeth grinding the incoming food: chewing. It gets way too much underestimated, but it might actually be the solution. I tell you why:

The following two enzymes are released in the mouth because of the saliva:

  • Enzyme alpha-amylase: for the cleavage of carbohydrates
  • Enzyme lipase: for the cleavage of fat molecules

The first step of carbohydrate digestion already takes place in the mouth. While the chemical cleavage of fat and protein only begins in the stomach, the enzymes get released in the mouth, which shows the importance of saliva.

So:

  • The better you chew, the higher the salivary flow.
  • The better you chew, the larger the surface area for the digestive enzymes to attack.
  • The better you chew, the better the carbohydrates in the mouth can be predigested.
  • The better you chew, the more thoroughly the food can be digested in the small intestine.
  • The better you chew, the fewer digestive problems such as flatulence, abdominal pain and cramps occur.
  • The better you chew, the healthier the intestinal environment is and the better nutrients and vital substances can be utilized.
  • The better you chew, the faster the feeling of satiety appears.
  • The better you chew, the less you eat and the more you lose weight.

For every German speaking person out there, the following website is highly recommended by me: https://www.schmauen.com

In general, the aim is to make the process of chewing enjoyable. Maybe at some point I’ll write about it in English. Jürgen Schilling also writes about all the health benefits and how he lost a lot of weight with “schmauen” – the technique he invented. I loved his book and all his tips.

Nevertheless also without “schmauen” you can have success just by chewing better! Try it out – you won’t be disappointed.

What I eat in a day

Today I was home all day studying. Usually when I wake up I start with learning immediately, thus I eat breakfast later.

So this was the first meal of my day:

I had two small apples, 1 banana, a few dates, some chashews, walnuts and a biiig spoon of peanutbutter 🥜. Also I enjoyed a cup of tea.

After a few hours it was time for lunch:

I had a mixed salad with sprouts.

Samosas and tortellinis.

And for dessert:

Berries with vegan cream.

I ended my day with margarine toasts topped with kala namak (salt that tastes like egg) and veggies.

After all a very successful day full of yummy food!

It would be wrong not to mention the amazing weather:

It’s getting H O T here in Switzerland.

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:

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.

IMG_0329

Exotic Wraps Easy Made

31B93F87-8942-4820-A276-E0E7610A6DA7

As I live in Switzerland I thought it might be interesting for the people here, in Germany and Austria and of course everybody else to show the products that I’m using for some of my recipes.

1CE64B84-E60A-4242-B896-23B00578397F

I bought most of my products from Migros/Alnatura and the Wraps are from Coop.  Of course you can use the existing products in your country for this lunch idea.

Ingredients

1 avocado (+ lemon + salt + pepper + onion = guacamole)
1 glass/can of chickpeas  (+ tahini + apple vinegar + salt + pepper + garlic = hummus)
1 handful of  cilantro
2 tortillas / piadinas (watch out for clean ingredients! no food additives / e numbers)
1 mango

1 banana
1 apple juice (apples only, no carbonic acid)

 

9FAB56F0-C91F-463A-80F7-23BA3C94262F

Instructions

Process ..

Mango into –> Mango sticks
Avocado into–> Guacamole
Chickpeas into–> Hummus
Cilantro into–> minced cilantro

Then put all your ingredients into a tortilla / piadina and wrap it up. 31B93F87-8942-4820-A276-E0E7610A6DA7

Finished!

Take also a banana or a different fruit and add a nice drink like organic apple juice and ready is your lunch box. Bon appetit.

 

F8E8803C-3C18-467D-98B2-B9DABAF76995

 

Watermelon juice

IMG_4705

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

IMG_4712

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.

IMG_4714