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.

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Best breakfast ideas

Here you get a whole week of breakfast ideas:

Annie has given me inspiration for yummy HEALTHY vegan meals and recipes! She eats a whole food plant based diet, I love her videos and I love her food! In this video you can see, what she eats throughout a whole day, but I’d definitely eat all of it for breakfast – or at least for brunch.

I love overnight oats. Here you have 3 varieties of it:

For the fanciness we cannot miss on breakfast BENTO boxes (also the breakfast-ideas look REALLY yummy):

I wish you a very delicious breakfast experience. Au revoir.

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)

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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1 simple system to loose weight and gain stomach health

6C163AEF-58F0-4001-8596-7C18B28C281BHunger… Do you know that feeling? When was the last time you felt it? Are you sure it was hunger? Or were it your cravings telling your brain you really have to eat now? Or were you just thirsty?

One main problem of nowadays western culture is that food is always and everywhere reachable. Well, that’s not exactly the problem, we are the problem in this case:
We are surrounded by delicious food and our stomach isn’t the only organ that manages our eating times: our eyes, that see those treats and our nose, that smell those treats send messages to our brain and totally confuse it as it frequently receives messages from them instead of our stomach. Our stomach is confused as well, as it isn’t empty a lot of times, quite the opposite: it’s always full. We don’t listen to our stomach’s messages anymore and so we loose our hungry feeling.099D27DA-AE94-4239-B0D9-F1F754D88A22

REGAIN THE FEELING OF HUNGER

It’s sad that so many people have problems with the quantity of food they eat, as they don’t know when to start and when to stop. But our body is equipped wonderfully, and hunger is a great signal to tell you when your body requires fuel and when not. It’s like a traffic light telling you when you can put any foods in your mouth and when not:

TRAFFIC LIGHT SYSTEM – ONLY EAT WHEN IT’S GREEN

  • RED: “naah I’m full, don’t you dare put anything more in my mouth, my stomach is still processing the other food! There’s lots of traffic down here!”
    FEELING FULL –> DON’T EAT
  • ORANGE: ” Okay, traffic is better. Still some food down here. I might soon require some more nutrients.”
    FEELING NORMAL, NOT FULL, NOT HUNGRY –> DON’T EAT, but drink lots of WATER when you feel like you could eat something again
  • GREEN: “Streets are empty, give me more, I need some fuel. Give me food or I get grumpy!”
    FEELING HUNGRY–> EAT: slowly. Enjoy it. Be aware of it. STOP when you are full. Do not overeat!

This seems to be pretty easy, but it might actually be really hard. One really has to relearn how to feel hungry. When you are not sure if it’s hunger or not – drink water (no gas) until you feel full. When it’s really hunger than you definitely will feel it and the feeling will remain even if you drink water.

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THE PROBLEM OF EATING AT FIXED TIMES

Another problem might be that most of us eat whenever it is the so called ” breakfast -, lunch- or dinner – time”. But how on earth should fixed times know when you are hungry? Nobody and nothing can decide when you should eat. Only your stomach knows when he needs food and when not. Everyday it’s different as our condition changes daily. Some days we work out, and some days we just lie on the couch and do nothing.

It’s easy when you live alone and when you are freelanced and can set your own working times, but most persons are bond to their working times, family, events and so on.. The trick is to know when a meal is planned. For example: If you know you are eating out with a friend tonight: try to eat lunch earlier or try to eat less. And if you start to get hungry-ish again don’t eat anything but drink lots of water! You are your own boss and you are able to stand over your cravings. From time to time you will notice that you’ll loose those cravings, as your body has relearned the feeling of hunger and your brain can fully trust yourself that you are feeling with your stomach and not with your eyes and nose.

Sweet & Salty Pies

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Last week I made 6 pies! And in this part it should be said that I’m talking about the Swiss Tart/Pie the so called “Wähe” or “Fladen” or whatever you want to call it. I’ll just go with pie. But anyways: I never got bored of those pies because they are so variable and you can make them sweet and salty – EVEN with the same dough. When I did my last two pies, I realized I should write down the exact amount of ingredients, as this exact recipe only exists in my head. So here it is. My pie dough recipe: and even though I tried to write down the exact amount of ingredients – they can always variate, as many factors influence the consistency of the dough. You might need a bit more or less flour, a bit more or less salt, a bit more or less plant milk. 😀

INGREDIENTS

This amount of ingredients is meant for 2 pies!

  • 530 g spelt flour
  • 1 tbsp egg replacement powder
  • 3 generous tbsp coconut oil
  • 2 tsp baking powder
  • 1 loaded tbsp raw cane sugar
  • 1 tsp salt
  • 1- 2 dl oat milk

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This is the egg replacement powder I always use. It’s based on lupine flour, so if you don’t have a good replacement powder in your country just use lupine flour.

INSTRUCTIONS

  1. Mix all the ingredients together and knead it into a soft dough.
  2. Divide the dough and roll each of them out with a rolling pin. (ca. 5 mm thick)
  3. Put each of the rolled out doughs on a flat cake tin.
  4. Cut the loose dough and keep it for decoration.
  5. Prick the bottoms of the doughs with a fork.
  6. Put them into the fridge while making the fillings.

 

Salty Filling

  • 200 ml soja cuisine creme
  • 3 dl oat milk
  • 2 tbsp vegetable bouillon
  • 1 tbsp corn starch
  • 1.5 tbsp egg replacement powder
  • 1 tbsp of dried Italian herbs
  • dried chili flakes & pepper

Now you can use whatever vegetables you like! I did one with zucchini, aubergine, tomatoes, onion and the other one (which was my favorite) with 500 g of spinach, plenty of tomatoes, onions, spring onion and mushrooms.

  • vegetables of your choice

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This is the soy cream I use. You could also just use any vegan cream alternative of your country.

 

 

INSTRUCTIONS

  1. Mix all the ingredients together.
  2. Cut your veggies and place them on the bottom of your dough.
  3. Pour the filling over the veggies and take the remaining dough to decorate your pie.
  4. Bake your pie for 45 minutes at 180 ° C / 356 ° F.
  5. The pie is the best when resting for at least 1 hour after baking.

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SWEET FILLING

  • 200 ml soy cuisine
  • 3dl vanilla soy milk
  • 8 g vanilla bourbon sugar
  • 5 tbsp raw cane sugar
  • 1.5 loaded tbsp egg replacement powder
  • 1 loaded tbsp corn starch
  • almond splitter
  • fruit of your choice (I once took apricots and once plums – both delicious!!)

 

INSTRUCTIONS

  1. Mix all the ingredients together.
  2. Place the fruit of your choice (I recommend something rather sour than sweet like apricots, plums, apples etc) on the bottom of your dough.
  3. Pour the filling over the fruits, sprinkle some almond splitter on top of it and take the remaining dough to decorate your pie.
  4. Bake your pie for 45 minutes at 180 ° C / 356 ° F.
  5. The pie is the best when resting for at least 1 hour after baking.

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ENJOY!!

 

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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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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