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)

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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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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!