Protein Pancakes Baby

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This recipe is kinda weird, created it when I came home from the gym. I was exhausted and hungry and knew I was going to have so much muscle pain so I wanted to fill up my body whit as much as protein as possible. Eggs are always a good option, but I was in a sweet-tooth mood so eggs weren't really an option. Maybe just a protein smoothie? Nehh.. but what if I combined the two? Yep! Great idea, so I invented the protein pancake! 

Ingredients
1 egg
2 egg whites
1 scoop protein powder
Some water

Simply make a pancake batter with the eggs, first whip them up and then add the protein powder. Add water until you have a nice consistency (the same as a regular pancake batter) and then heat up some oil in a pan and bake your pancake. You can make 2 regular ones or 1 huge one ;-) Dust it off with cinnamon and some fresh fruit like banana, strawberries or some home made chocolate spread!

Bon appetit!!

Eggy Breakfast Wrap

Happpppppy Birthday to my boyfriend. A guy needs a good breakfast right? And because it was his birthday I promised to make him something good. Fresh orange juice, sliced banana, cup of tea, coffee and a yummy eggy breakfast wrap with avocado. Heaven on a plate!

Ingredients

gluten free or whole wheat wraps
avocado in wedges
3 eggs
fresh sliced fruit
salt and pepper
oil
cheese (I use hard old goat cheese)

The most important thing about this breakfast, are the eggs. I love scrambled eggs, I always use 1 egg and 2 whites a dash of soy milk, a bit of grated cheese salt and pepper. Always. But what does a scrambled egg make a good scrambled egg? Well, the thing is with scrambled eggs that you need a specific trick to make them fluffy, gooey, and yummy. For me this means whisking the eggs together with a fork, adding my cheese and spices, than the milk and just whisk until combined. Don't over mix. Than heat up a pan until incredibly hot, add your coconut or olive oil and pour in the eggs. Immediately turn the heat down on low, wait a bit, like half a minute and then gently stir 3 times until it's "scrambled" turn of the heat, remove the pan and let it sit. The egg will cook trough because of the heat of the pan until just cooked trough. This way you get the perfect eggs!!
In a different pan you heat up your tortilla and then you add the avocado and a bit of the eggs, wrap it up and serve with some fresh fruit.

Happy Mornings!

xoxo

Overnight Summer Breakfast Goodness

Goooodmorning!!

Remember I have a big addiction to oats? Well I told you all about the benefits of oats in my post Overnight oats with a twist. This is kind of a similar breakfast recipe, but great in summer. It's my ideal to-go-to breakfast options, because you simply prepare at night just before you go to bed and then you wake up and all you have to do is get this yummy treat out of the fridge, top it off.. get a spoon in.. and enjoy waking up!

Ingredients

for the oats

30 gram oats

1 tbsp lineseeds

nuts (I used 3 almonds, 3 hazelnuts)

a few cranberries or raisins

handful of mixed fresh or frozen berries (I used raspberries and blueberries)

pinch of cinnamon

125ml soy milk

100ml soy yogurt

optional toppings

more nuts, seeds, goji berries, more fruit, beepollen, mulberries take your pick! 

All you have to do is grab a bowl and mix in all the ingredients for the oats, chop the nuts roughly and stir until well combined and then cover the bowl and set a side in the fridge. The berries make the yogurt taste amazing and it creates a great pink colour to your breakfast, a perfect combination! 

The Next morning you add your toppings and off you go!

Updated Heavenly Scones

Remember these yummy treats? I sure do! I made them again for the second day of Easter a perfect brunch dish to add to the table. I tweaked the recipe a bit, not completely lactose free anymore because I added "kwark" (for the Dutchies) also known as "Fromage Blanc". Maybe you can substitute it with soy yogurt as well, I haven't tried that one out yet. But because I added "kwark" I didn't had to use ANY fat. So that safes some calories and adds up the protein intake!

Ingredients

250g whole wheat spelt flour

150g oats

25g palm sugar

10g stevia sugar

16g baking powder

1 egg slightly beaten

2 tbsp apple sauce

100g kwark/Fromage Blanc.

50ml soy milk

1 teaspoon vanilla aroma

pinch of salt

Preheat an oven on 200 degrees Celsius. Than mix all the dry ingredients in one bowl and all the wet ingredients in the other. Than it's time to mix the dry and wet ingredients and form a big bowl of the batter. If it's to wet and sticky, add a bit of flower but these amounts should give you exactly the perfect batter and it should be a bit sticky! Divide the batter into 8 balls and bake them for 20 minutes in the oven. Make sure they are done, you can cut one in half and feel it should be completely dry. If it's wet pop them back in to the oven for an extra 5 minutes.

Note: Feel free to add currants, raspberries, chocolate or whatever you like! 

Serve with a dollop ricotta cheese, cottage cheese and (strawberry) jam.. hmmm.. bon appetit!

Almost Easter Time!

Hey there!

It's almost Easter, that mean's time for a wonderful food party ;-)

Hereby some tips for your morning Easter Brunch

Try out the gluten free crackers for a wonderful bite snack, the pear & pecan treat and Carrot Cake Oats as a sweet side (make a big tray of both so everyone can spoon in) have a lovely healthy side salad so you won't be over eating the "bad" stuff. And for Easter it means it has to have some chocolate, so why not the healthy bounty's as a wonderful dessert?

Serve with, tea, fresh juices and/or my homemade Chocolate smoothie in small glasses for everyone!

Have a lovely Easter

 xoxo

A Pear & Pecan Breakfast Treat

Good morning all,

I finally start to feel better again, yay! I just took my last antibiotic pill so I hope everything is back to normal again now. I was still really nauseous and tired the last few days, but it was probably from the antibiotics the doctor told me. Ah I certainly hope so!
But since I woke up feeling really energetic I can't wait to finally hit the gym again. Especially after having a perfect pre-workout delicious breakfast this morning, ooohhhh my that was finger licking good, I scraped out the entire jar haha. Anyyyyyway guess what kind of recipe I'm posting about today ;-) Hmm.. where I was I? Ah yeah gym.

After the gym I'm going to get me some Probiotics, I always do after having a week of antibiotics. I hate any kind of medications, in particular antibiotics because yeah it makes you better and kills all  the bad bacteria, but it also kills all the good ones that are so important for having a healthy well-functioning body.

I don't have special weekend plans, though. We are cleaning up the house. I live here now for about a year and it's time everything is ready now, you know there are always things you say you will do but you never do. Recognizable? The balcony was one of those things. So yesterday we cleaned up our 2 balconies, so much work but amazing to see the difference, summer I'm ready for you haha! After cleaning all day we had a big Indonesian treat. I get take aways as well and that's kind of difficult with me not eating white pasta, pizza, bread and all. So Indonesian is something we often turn to, it's a lot of work to make your self and it's all authentic and not incredibly unhealthy. Although, the deep-snacks with the meal were not that healthy haha. But hey, I believe in the 80/20 % rule, for me that means I'm trying to eat completely clean and healthy 80% of the time and enjoying a bit too much cheese, wine, nuts or other treats for the rest of the time. That makes it much easier to live 80% of the time completely healthy as well.

SO back to my breakfast. The reason why I'm writing this blog for you. I woke up early and thought of what to make. I have been eating my Sugar free granola (link) for days in a row now, just to good. But it was time to eat something else. I looked in to the fruit basket and noticed a pear that had to be eaten, like now.

So I whipped up a little healthy treat for my boyfriend and I, a perfect Saturday breakfast treat under 300 calories and that takes just 10 minutes for prepping and about 20 minutes for baking while you can hit the shower ;-)

Ingredients

For 1 person

30 gram oats 

125 ml almond milk (unsweetened)

1/4 teaspoon baking powder

pinch of see salt

a big pinch of cinnamon

1 tsp vanilla

1 egg white

1 tbsp raisins

1/2 a ripe pear

a few pieces of pecan nuts

1,5 tbsp maple syrup

coconut/oil/butter for greasing 

Preheat an oven on 180 degrees Celsius. Lightly grease a small ovenproof bowl. Get a small bowl and combine the oats, milk, baking powder, spices, egg whites and 1 tbsp of maple syrup and combine until you have a very well combined mixture (this is very important otherwise your egg white can separate from the mixture and you are left out with baked egg white ;-)). Now add the pear, chopped in pieces, and the raisins and mix again. Sprinkle some pecans on top and bake this yummy breakfast treat for about 20 minutes.

Nutritional information: 245 calories.

Difficult: Not at all, takes about 30 minutes.  

Glutenfree Granola

I wanted to make a variation on my other recipe Most important meal of the day part II (click for the link!), and I guess I have a new addiction. Oefff I invented a serious problem, this granola is so insanely good that you A. won't stop eating it, B. will never ever wanna buy the supermarket versions anymore so you have to make this again and again!!!

With this recipe you will create a huge pot of home made granola/cruesli, about 800 grams so you will have some portions after a bit of baking;-)

The recipe is full of healthy products, gluten free buckwheat, nuts and seeds, coconut oil and a sugar alternative that is low GI. It's 100% pure, 100% good for you and100% delicious. What more do you want?

Oh and time wise, it doesn't take that long. You need about 15 minutes for preparing the granola/cruesli, just about the time your oven is heating up. Than it needs 30 minutes of baking, while you are sitting down :P

Ingredients
300 gram flakes  (I chose 200g buckwheat flakes, 50g quinoa pops, 50g kasha (but you can make it with oat flakes, spelt flakes, only buckwheat or what you like)
100 gram (raw) mixed nuts, roughly chopped
100 gram sunflower/pumpkin seeds
70 ml coconut oil (liquid)
80ml maple syrup or honey
3 egg whites
1 tsp vanilla powder
2 tsp cinnamon

handful of mulberries and goji berries or any kind of dried fruit you wish

Preheat an oven on 180 degrees. Mix all the dry ingredients in a big bowl and add the coconut oil, vanilla, syrup and make sure everything is combined. Now add the 3 egg whites (just raw, you don't have to do anything with it) and stir again until everything is coated. Take a baking tray and spread the mixture evenly out on a baking sheet. Bake for 15 minutes, gently stir so the other side will bake as well for another 15 minutes. Let is completely cool down so it will be mega crunchy and you should have big chunks.

Serve with fresh fruit and (soy) yogurt. Also delicious as a topping on your smoothie, or just as a wonderful snack!

Nutritional information: each 40g portion is approximately 160 calories.

Berry stuffed fluffy oats

Gooooooodmorning!

I already mentioned I love oats and that they are full of health benefits.. (check out my overnight oats post as well). And I love breakfast, huuuuge breakfasts because I always wake up hungry.
So when I want to give myself a treat, it's all grey and rainy outside, I make myself this comfort bowl: A huge bowl of fluffy oats. It's huge, be prepared, but you will happy to see it doesn't contain that much calories. Isn't that a win-win situation? You get protein-good crabs-fruit, all round perfect combination.

Ingredients

30g old fashioned oats

1 egg white

1/2 cup frozen berries

5 fresh strawberries

handful of blueberries

1 tsp agave

1 tsp cinnamon

150ml unsweetened almond milk

Nut sprinkle on top

1 tbsp sliced almond, a few pecan nuts roughly broken, a teaspoon of hemp seeds (or your favourite combination)

Slice your fruit and set it to the side. Bake your nuts mixture in a clean pan until browned a bit (don't add oil). Then it's time to cook your oats in a bit of water until they are a bit softened, then add the almond milk and cook until done. In the meanwhile whip up the egg white in a clean bowl until amazingly fluffy (you can whip the bowl upside down without any of the egg white falling out). Now mix the frozen berries with the oats, sweeten it a bit with stevia if you like and add the cinnamon. Mix until the berries are not frozen anymore and then add the egg white, mix it well and let it cook for about 1 minute so the egg white is not raw anymore. Serve the oats in a big bowl and serve with the fresh fruit and nuts sprinkled on. Bon appetit!

Nutritional information: approximate 345 calories.

My 5 Minutes Chocolate Bomb

Oh....My.....Gosh... I am tooooo excited about this tasty wonderful snack, dessert, chocolate bomb! It takes seriously 5 minutes and what you get is a warm, gooey, sweet, fluffy, chocolate rich, yummy treat.

Yesterday I had an important meeting about my accounting as a model and it stressed me out big time! I'm not that organised, so we soon found out I made some errors.. not a world problem but now I know how to do it better! After that long day with numbers I needed something comforting, a wonderful dinner was on the menu, recipe will follow soon, but a dessert was needed most. I whipped up this amazing dish and you would be crazy NOT to try it out. There is no fat, no sugar, no lactose and no grains or any kind of gluten. So suitable for everyone!

Ingredients

2 heaping tbsp almond meal

2 tbsp cacao

1 tbsp maple syrup

2 egg whites

1 tsp vanilla extract

1 tbsp apple sauce (or you can use a tbsp coconut oil)

pinch of sea salt

1/2 tsp baking powder

4 tbsp almond milk

Now mix up all the ingredients, first the almond meal with the cacao, baking powder, extract, salt and mix to combine, than add the milk, apple sauce and egg whites and give it a good mixture. Place the mixture in a bowl that's deep enough, because this baby will rise like crazy! Place it on full power, 3 minutes in your microwave and done. 

Serve like it is, or with crushed pecan nuts, maple syrup and shredded coconut.

Nutritional Information: the entire recipe is about 260 kcal, if you have a bigger dessert appetite ;-) I divided it in 2 when used for a dessert.

Tip: I ate the same for breakfast again, 1/2 the recipe and added yogurt, banana, berries and shredded coconut with some Kasha. A yummy try out as well ;-) 

Most important meal of the day II

Updated recipe of my favourite breakfast!!

Because I improved my recipe, calculated nutritional information and got a loooot of responses when I posted another breakfast picture on instagram or Facebook I decided to give you an updated version of my favourite meal of the day!

Ingredients

For a big batch of granola

20g of quinoa pops

50g kasha (roasted buckwheat)

a teaspoon of cinnamon

1 tsp coconut oil

2 tbsp maple syrup

1 tsp vanilla aroma

10 almonds, roughly chopped (or pecans)

15g sunflower seeds

20g pumpkin seeds

a handful of raisins, goji berries, mulberries and incaberries

To make the granola preheat an oven on 180 degrees (Celsius). Grab a big pan and start to heat the oil and maple syrup, when it's all liquid you can add the cinnamon and vanilla. Now you can add the quinoa pops, kasha and nuts. Bake the granola for about 3-5 minutes and keep on stirring. Transfer the mixture into a baking dish and put it for about 10 more minutes in the oven. Let it cool down a bit and sprinkle some of the mixture in your morning bowl with soy yogurt and fresh fruit! Mine contained kaki fruit (LOOOOVE it), hot raspberries and pomegranate.

nutritional information: with a serving size of 40g it's under 100 calories!

Heavenly Carrot Cake Oatmeal

I wanted to try out a carrot cake kind of breakfast for a while. But I just didn't look forward to stand in the kitchen for over an hour to just get breakfast on the table. Well, this dish is easy. I had a brunch at my boyfriends parents please, like I mentioned yesterday and I wanted to bring something with me. I thought this would be the perfect occasion, just hoped it didn't fail big time. But oh my the entire family loved the dish. YES! New favourite in town and hallelujah for the big batch ;-) Oh and the great part of the dish? It's amazingly low calorie, filled with healthy good stuff for your body and completely without added sugars and lactose free. And delicious, amazingly delicious but I mentioned that already, didn't I? haha

Because I was in a bit of a hurry I didn't really measured all the ingredients. I used a really average juice glass for measuring, and my hands! ;-)

Ingredients

Serves 6

1 juice glass filled with rolled oats (so flakes) huh
1 juice glass (quick) oats
1 tsp baking powder
2 tsp cinnamon
1 tsp cookie spices
a drop of vanilla extract
pinch of sea salt
1 huge carrot, grated
a handful of raisins, soaked in hot water for 5 minutes
4 tbsp linseed's
2 medium sized eggs
300 ml water
200 ml soy milk (I always use Aplro soya light)
about 3 drops of stevia

For the top layer
2 tbsp apple sauce
4 tbsp goji berries
1,5 hands almonds and pecans mixed, roughly chopped
about 50g of mixed seeds (sunflower and pumpkin seeds)

Preheat the oven on 180 degrees Celsius. Get a baking dish and fill it up with baking paper or grease the base of the dish with coconut or olive oil and set the dish aside. Combine all the dry ingredients ( so everything except the eggs, water and soy milk and combine in a mixing bowl. In a separate bowl, beat the eggs and the milk and water until well combined. Now it's time to mix everything up so you get a really watery mixture, yes it's supposed to be like this. Get the baking dish into the oven and bake for 10 minutes, in the meanwhile you can prepare your top layer. Mix all the ingredients for the top layer in a bowl until well combined, get the baking dish out of the oven and gently divide the layer on top with the bottom of the spoon you can flatten out the layer so everything is coated with this sweet and crunchy layer. Get the dish back in to the oven and bake for another 20 minutes. When it's done, the oatmeal should be set and the top should be browned and crunchy. Leave to cool a bit before digging in, I know it's hard ;-) Enjoy as it is or serve with a swirl of soy yogurt.

Seriously try it out!!! TIP: You can save the leftovers in the fridge and reheat this amazing dish in the oven the next day until warm and damp again, and repeat this the day after and the day after the day after.. ;-)

Healthy Cacao Smoothie in a Bowl

SORRY guys I'm uploading my easy Sunday so late on the day, has been busy. Had a brunch this morning at my boyfriends parent's place and baked a lovely carrot cake oatmeal for the occasion. After i went for a run in the sun, my lord it was such a beautiful spring day! After I went to visit my mom, sister and her 2 little kids. Love to sit there on a sunny day, their garden is on the south so perfect to chill a bit on a lazy Sunday afternoon!

Yup this delicious looking bowl is an easy Sunday, can you believe it? You just need 4 key ingredients and you can fancy it up if you'd like to. It's just a question of putting all the ingredients in a blender and top it off with some (off my) optional (favourite) toppings.

Without additional toppings

Ingredients

For the smoothie
1 banana
300ml almond milk
box of frozen strawberries of raspberries
2 tbsp cacao

Optional:
big hand of kale or spinach
protein powder

Optional toppings:
2 tbsp raw cacao nibs
10 raspberries
2 tbsp shredded coconut
 swirl of soy yogurt (about 100ml)

Add the banana, milk, frozen fruit and cacao and blend it in your blender until smooth. If you like your smoothies thicker add 200ml milk in stead of 300. I like to add kale or spinach for extra vitamins and the protein powder to be full longer.

Nutritional information for this recipe is without all toppings and add-ins, based on 2 servings. (With all add-ins and toppings is about 300 calories).

Spelt Crackers

If you know it's that easy to make, you really don't want to spend so much money on expensive spelt crackers in your local organic store. Last week I've been baking all day, my osawacake, these crackers a wonderful salad (coming up soon) I had to much inspiration haha. Anyway, hope you will enjoy these ones. I made one batch and split the dough in half to make one part a bit sweet, delicious as it is but it goes amazingly well with some goat cheese, honey and some nuts on top. Or with almond butter, some slices banana and sprinkled with cinnamon. I love to eat the plain ones with hummus, vegetable spread, cottage cheese and veggies. So don't hesitate to try both or add your own favourite herbs and spices.



Ingredients

125g spelt flour (whole wheat)
65g spelt flakes
65g buckwheat flakes
25g sunflower seeds
35g pumpkin seeds
1 big pinch of sea salt
3 tbsp extra virgin olive oil
200 ml water

Pre heat an oven on 250 degrees Celsius. Measure all ingredients and add in a bowl, mix it into a dough with your hands or a spoon  (I did both haha). If you have some time left, it's best when the dough rests for half an hour.
If you like to make sweet crackers as well, divide the mixture in half. In half of the mixture add a drop of stevia, tsp cinnamon and a handful of raisins.
Now spread the dough over a baking sheet, evenly and thin but no to thin.. just the thickness of a cracker. Cut the dough with a knife in the size and pieces you want to have your crackers later on
Bake the crackers for 5 minutes, the low down the heat on 200 degrees and bake 15 more minutes. Flip the crackers when they need about 10 minutes more. Cool down and enjoy!

My Day In Food

Because a lot of people kept asking me, but what do you eat on a day? I decided to write this blog and give you a sneek peak in how one of my days looks like.

Yesterday (Thursday) my alarm went at 5 o’clock in the morning, yup that early. I quickly ran in to the shower and my boyfriend was sweet enough to bring me to the train station (thank god for finally having  a car). My train departed at 5.36 and because I was still way to sleepy I tried to catch some more sleep. Between 6.30-7.30 I had my breakfast, a wonderful super food packed smoothie I prepared the night before, transported in an empty water bottle (easy, because I can just throw it away after finishing my breakfast).

This was my smoothie, while reading the newest Glamour magazine. This delicious goody was made with fresh pineapple, frozen raspberries, a big bunch of fresh kale, soy yogurt a splash of water, maca powder and hempseed protein powder. After blending I added a small handful of seeds and dried fruits to give it all a chewy bite. 

After a 2 ½ hour train drive I ended up being at Amsterdam Airport, today I’m flying to Berlin, working and in the evening going to Frankfurt by plane to work there and from there I will fly back to Adam late in the evening. Yup, heavy stuff! Anyway I passed security quickly, nobody checked my passport (I couldn’t find it yesterday and was searching for over an hour being stressed as hell) and found this not so amusing haha. Anyway after that I could use a big mug of steaming caffeine so I decided it was time for a special treat at the Starbucks in the airport. 

I ordered  a sugar free caramel soy latte and a piece of my homemade apricot nut spelt cracker (will be posting the recipe this week). And than my phone died on me, again, so I decided I needed a new one fast and was busy ordering a new phone while enjoying my Starbucks and then I checked the time, SHITTTTT! Running my way over to the gate I was juuuuust in time to board – I’m seriously not having a good week - is overrated. Up in the air and there we go, thanks to my frequent flyer I was able to move to the emergency exit chairs with extra leg space, hallelujah saved from the guy in front of me that made me want to do the split not to hurt my knees and legs! The flight was nice and easy. 

I arrived and Berlin and searched my way over to the city centre, bus – metro – I’m there. 2,5 hours more hour before my call-time I decided to find a restaurant, eat something and try to rescue my phone. It’s charging now, let’s hope it will work until I’m home and have a sparkling new Iphone 5S gold.

I was lucky, damn lucky! Because I found a cute place cold Dean & David just around the corner of the subway.  They were supposed to  serve 100% healthy and 200% tasty food, according their headlines. I took the salad the women suggested me, Indian summer salad with stir fried mushrooms, feta cheese (the real one), tomato’s, cucumber lots of salad leaves and some sunflower seeds with a french herb dressing. I enjoyed it with a hot ginger tea and one more of my crackers, so left the bread that they served the salad with out. The salad was really nice, just way too much dressing.

After that my laptop was dying so I went over the Kürfurstendamm and found another Starbucks, ordered a tea and charged my laptop while chatting with my boyfriend and some friends on Facebook.

Than went over to Bogner, a clothing brand. Got in hair and make up and had to do 2 shows, one at 16 O'Clock and one at 18 O'clock. The team was lovely and the other models really nice, so we had a lot of fun and joy. One of the models I actually new from my first time in Madrid, she was my house mate in the last week. So it was nice to see her again!

In our little break I went walking over the Kürfurstendamm with a couple of the models. 1 girl just wanted to go somewhere with wifi (why are we so internet addicted??) and the others decided it was a good idea to take a bit of a walk since the weather was so nice. Because we wouldn't be able to have a proper dinner, after the show we had to take a cab to the airport, we decided to pick up food at, yup Dean & David again! haha. 

So backstage I enjoyed my salad, this time with shrimps, artichoke, bell pepper and lettuce with a honey mustard dressing on the side (learned a lesson). We drink some champaign and on the way out we all took a choco pop. Jumping into the taxi we made our way over to the airport.

I was soooo lucky, just 2 of us had a business ticket, YAAY! Business class. So I had magazines to read, red wine,  and a full meal. I was not hungry at all anymore so I tasted the veal and veggies ate a bit of the cherry crumble dessert and took the bonbons.

That's it, hope you enjoyed reading a day in my food life =)

Breakfast today

It all started two night ago. I was on the couch surfing the Internet and whatsapping with friends when I all off a sudden noticed that my Wifi was off. I tried to make a new connection, but no signals were found. I decided to look after it the next morning. Yes, I made a backup off all my files, 2 to be sure actually and than started surfing about the problem on the web. In the meanwhile my Wifi now was grey, not able to press the button at all any more and I started to find out that this was a common problem with Apple. I completely reset the entire phone, wanting to reset my backup later on. And then, error. Yup.. not able to reset. So there you go, thank you apple with your amazing system, alllllll of my files are gone =(

What does this mean for you? Well, all of my recipes have to be photographed.. and I just lost a bunch of pictures so I won't be able to upload as much as I always do. Today I'm going back to the shop and hooooope they will be able to fix without any costs, legally they should. So fingers crossed!

But today I will introduce you: My Yummy Breakfast! 

I tried out something new! Overnight "oats" but than with buckwheat instead so it's completely gluten free. Oh my it's filling, delicious and yummy I would say: give it a try, definitely!! 

Ingredients

30g buckwheat flakes

drop of vanilla

pinch of cinnamon

100ml almond milk

100ml soy yogurt

15g of seeds (I used linseeds, sunflower and hemp seeds)

handful of frozen berries

fresh mango and berries as topping

optional: kasha and agave syrup

Simply mix all the ingredients, except the toppings (mango and extra berries of course) and let it sit in the fridge by night or at least one hour. The next morning, stir, add you add-ins, I love to use crunchy kasha (hidden under the mango on the picture) and a swirl of agave to give it a healthy sweet touch.

Spoon in, enjoy!! ;-) 

A little breakfast cake

Maybe you have heard about it, maybe not.. Well than let me please introduce you to one of the best inventions ever: The mugcake.

Yep, looks delicious right?;) this is my favourite version of it and I love to eat it for breakfast, but its perfect as a snack as well! 

Ingredients

For the cake

35g quick oats

2 egg whites 

1 tsp baking powder

half a mashed banana with a fork

1 tsp cinnamon

a drop off vanilla aroma

2 tbs almond or soy milk

1 drop stevia 

For the topping

Soy yogurt

the other half of the banana (slices)

frozen mixed berries

In a mug or small bowl combine all of the ingredients for the cake, mix it up well and put it in the microwave for about 2 1/2 minutes. Get it on a plate and remove the bowl/mug. Now get the frozen berries in a bowl and heat up in the microwave for a minute. Drizzle the cake with soy yogurt and top it all off with the sliced bananas and hot berries. 

Bon appétit! 

Chocolate cookie dough for breakfast

Be aware, you will have a new addiction. This recipe is incredibly delicious and healthy as well. It's fast, easy and doesn't require a lot. It does need a bit time, like 5 minutes of your real time and the rest it does for you while you are sleeping. And then... when you wake up, it's time to spoon in and enjoy this treat! Try it, it will become your favourite new breakfast, lunch, snack.. or even as a dessert!

Ingredients

30grolled oats
half a mashed banana
1 tsp cacao
100g soy yogurt
1 tsp (hemp) protein powder (optional but great for extra protein)
dash of vanilla powder or aroma
100ml non-dairy milk of choice (I had soy milk sweetened with apple)
tsp stevia sugar

And now the easy part, mix it all and transfer to a bowl. Cover and let it sit and rest overnight in your fridge. The next morning this delicious treat is waiting for you to spoon in.

Serving suggestion: sprinkle with some nuts and/or hot blueberries
Psst: the portion, serving size is bigger than this glass but this way it just looked too cute ;-)

Wrap it up

I mean, just look at this beauty. Hardly to imagine it DOESN'T taste great right? I came home from a workout and was so incredibly hungry. I needed food, fast! Something filling, protein rich, healthy and tasteful. I looked in my fridge and saw just some leftovers. In 10 minutes I created a wonderful lunch, just with whats left in your fridge. How easy can it be? ;-)

Ingredients
For the eggwhite wrap
3 eggwhites
italian dried herbs

my filling
2 carrots, shredded
1 cooked beetroot, shredded,
chicken fillet
hummus
salad
salt and pepper

That's it!

So how to make this beauty? Heat up a big pan with a spoon of coconut or olive oil. Combine the eggwhites with the herbs, salt and pepper and pour in the pan like your baking a thin pancake. Cook until the bottom side browns, flip and bake the other side until golden brown. Then you can start with the filling, first your spread - in this case hummus -, than the carrots, beetroot, chicken filet salt and pepper. Wrap it up and serve with lettuce.

Pssst: I guess this would work amazing with pesto, carrots, beetroot, goat cheese and nuts or with peanut butter, jelly and sliced banana with cinnamon for the sweet tooths ;-)

Yummy porridge

Sometimes I wake up really really really hungry, you know the feeling? Well in that case I always choose for a Porridge recipe. It's comforting, smooth, creamy, delicious, very filling and has many health benefits as well. What more do you want on a hungry morning! 

I was looking in my fruit basket and in my fridge and thinking about a new combination, caramelised pears? Goji's? Raspberries? Sounds yummy right? Well no ordinary bowls today.. I created this delicious bowl and now you can try it out yourself! 

Yummy Raspberry & Caramelised Pear Porridge

Ingredients

For the porridge

1 heaping tablespoon of oats
1 heaping tablespoon of buckwheat flakes
1 heaping tablespoon of spelt flakes
Almond of Soy Milk
Vanilla aroma
(Of course you can also just use buckwheat or just oats as your porridge)

For the add-ins
half a cup of frozen raspberries
table spoon of goji berries
some chopped almonds and pecans
half a pear
cinnamon
coconut oil
maple syrup
optional: almond butter

In a small pot combine all the grains with 150ml water and bring to a boil with the lit on top, make sure you use low heat otherwise you overcook the oats easily. In another saucepan heat up half a teaspoon of coconut oil with a teaspoon of maple syrup (I overindulged a bit with the maple syrup ;-)) Add the pear in dices and bake with a sprinkle of cinnamon until the pear is browned and caramelised. Heat up the raspberries in the microwave and chop up your nuts in the meanwhile. Check the porridge once and a while as well, when the water is absorbed add some milk of choice, vanilla aroma, cinnamon and stir until everything is well combined. Pour the oats in a bowl and top off with the pear, raspberries, goji's and nuts (I love a big teaspoon of nut butter in my oats, so I added almond butter as well).

Going Green

Is it a hype or is it really full of health benefits? I'm talking about the green monsters, aka green smoothies. Slurping smoothies made with raw, leafy green vegetables has become more and more popular. But really, why should we drink these?

Because:

Green smoothies are good sources of minerals and vitamins and it's a good way to get more vegetables in your diet

Juicing VS smoothie: When juices are extracted, you get vitamins and minerals but no fibre. For smoothies the fibre stays in tact so it will keep you filled up for a while as well

Easy and quick to make, you only need a blender

Easy to digest

Low in calories and because they are so filling it could help you lose weight

While fresh is always the best choice, green smoothies will keep in the refrigerator for up to 3 days, which can be handy at work and while travelling

I love to make a green monster when I have been over eating and indulging the day before. In this case my boyfriend made me eat about 15-20 pieces of sushi and I don't know how many side dishes ;-)! So in the morning I felt like I could use something healthy, fresh, low calorie and easy to digest.

My Version 

1 apple

1 big handful of spinach

150 ml yogurt

about a glass of water (first do a half when it doesn't blend all to well add more)

1 tablespoon of goji berries

1 tablespoon of maca powder (super food which you don't have to use when you don't have)

1 tablespoon of protein powder 

1 drop of stevia

Blend and enjoy! 

Tip: Always use 2 sorts of fruits and 1 portion of green raw vegetables.