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

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light summer salad

Ingredients

  • Chinese cabbage
  • almonds
  • tree nuts
  • cranberries
  • avocado or vegan feta cheese (greek cheese)
  • blueberries
  • chia seeds
  • hummus

I used the “violife greek white block”.

Dressing

  • 1:1 –> soy sauce : agave syrup
  • 1:3 mustard (soy sauce, agave syrup: mustard)

Easy Summer Breakfast

Ingredients

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  • coconut yogurt
  • strawberries – or any berries /fruit you like
  • almond butter
  • roasted nuts: minced almonds, walnuts, cashews, sun flower seeds etc,

Instructions

  1. Nuts: You can roast the nuts in a pan without any oil. If you would like them to be a bit sweet, add some agave syrup in the end of the frying process. You can make a bigger amount and then store it in a jar.
  2. The rest is pretty self explaining, just put everything in a bowl together. 😀

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Exotic Wraps Easy Made

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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.

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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)

 

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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.

 

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Pita Bread

 

IMG_4657This recipe is calculated for about 10 pita breads. I wish you fun while doing the recipe and bon appetit when eating those yummy pitas! 😀

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Ingredients

  • 480 g spelt flour
  • 1 cube (42 g) of fresh yeast + 1 teaspoon of sugar + splash of warm water
  • 1 teaspoon of salt
  • 2 teaspoons of sugar
  • 4 tablespoons of olive oil
  • 2 dl oat milk

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Instruction

  1. Mix all dry ingredients (flour, salt, sugar).
  2. Dissolve the yeast with 1 teaspoon of sugar and a splash of warm water.
  3. Pour the dissolved yeast in the middle of your flour mixture and add the olive oil. Now mix the ingredients together.
  4. Finally add the oat milk and knead the mixture until you have a smooth dough.  Your dough is perfect when there appear small air bubbles.
  5. Let it rise for about 45 minutes.
  6. Now divide the dough in same sized pieces and shape them pita like.
  7. Heat up a pan with a bit of coconut oil and fry the pitas at middle heat until bubbles appear at the surface. When one side is done, turn it around and fry the other side.
  8. Enjoy your pitas with different sauces, veggies, tofu, fried onions, whatever you are craving.

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5 things for a better digestion

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1. Eat slowly and chew as much as you can

As slower as you eat and as more you chew the more enzymes can be set free and are able to predigesting your food before it goes down to your stomach. As most of us eat way too fast we almost don’t give our stomach a break! The food also stays in the stomach way longer than it is supposed to be. Roughly digested food now arrives at the small intestine where bacterias decompose the undigested food pieces. This then leads to bloating and toxic gases which not only harms your digestive system but also your entire body. So remind yourself to eat slowly and to chew a loooooot.

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2. The right combination of food

Our stomach likes it easy. For example veggies+protein , veggies + fat, veggies + carbs. This could look like this:

  • (veggies + protein) Steamed broccoli and cauliflower with scrambled tofu and spicy tomato salsa
  • (veggies + fat) carrot & cucumber sticks with coconut-yogurt chives dip sauce and guacamole and celeriac Schnitzel
  • (veggies + carbs:) big salad (kale, tomatoes, cucumber, parsley, mango) with quinoa and hummus. This way  your digestion will work much faster.

vegetables-1584999_1920.jpg3. Water

Drink 1 glass of water right after you wake up and wait 1 hour before you eat. This will boost your metabolism and you will also feel much more satisfied. Try to drink at least 2 liters of water per day: this will help your body to get rid of toxins, it will keep you hydrated and it supports and relieves your organs.

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4. Don’t drink and eat

While it is very important to drink a lot of water it is not recommending to drink while eating as liquid dilutes the gastric juices and therefore makes it more difficult for your digestive system to do it’s job. The best thing to do: drink 1 hour before you eat and 1 hour after you have eaten.

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5. Move yourself!

Sometimes you might feel full and bloated and especially in those times light exercises can bring big relief! Try it out – you won’t be disappointed. A small yoga session, a walk around the block, a few sit ups – quite everything does it – and gets your digestive system going!

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Mexican Pasta Salad

I just had this salad for lunch and it is sooooooo delicious! It definitely became one of my favorite salads! This recipe is calculated for 4 persons or 2 very very hungry ones. 😛

IMG_4516.jpgINGREDIENTS

Salad

  • 1 handful of coriander
  • 1 handful of parsley
  • 1 ripe mango
  • 2 ripe avocados
  • 1 red pepper
  • half a cucumber
  • 3- 4 shredded carrots
  • 10 – 15 kalamata olives
  • 1 can of black beans*
  • 1 can of corn*
  • 250 spelt pasta (I used shell pasta)
  • olive oil

Salad Sauce

  • salt
  • chilli
  • juice of 1 lemon

Hummus:

  • 1 can of chickpeas*  (+ apple vinegar, garlic, salt)

*Buy them in a glass instead of a can (if possible) due to heavy metals that can harm your body.

INSTRUCTIONS

  1. Cook the pasta.
  2. While the pasta is cooking: chop the cucumber, pepper, the olives, mango and avocados and put it with the corn, beans and carrots in a large bowl.
  3. Add parsley, coriander and a handful of the chickpeas.
  4. Pour the juice of 1 lemon over the salad.

  1. Make a hummus with the remaining chickpeas: Blend the chickpeas with 2 teaspoons of apple vinegar, a bit salt and 2 garlic cloves.
  2. When the pasta is done rinse it and add a bit of olive oil and salt to it. When it has completely cooled down: add it to the salad bowl.
  3. Now top your salad with humus, chili and maybe some salt and it’s lunch /dinner (breakfast?) time! 🙂

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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!

 

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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