Rooftop Yoga Treat hosted by Less is more.

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Do you want to do something good for your body and soul? 

Then our upcoming Rooftop Yoga Treat hosted by the lovely Less is more. might be the perfect opportunity for you!

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With the heat creating vinyasa flow from Hanne by FlowFabrik you will explore the healing energy of heart openers and backbends. As Hanne from FlowFabrik says: "heart openers or backbends are said to be able to help heal body, mind and soul. That's what we'll explore in this rooftop yoga practice. Expect a heat creating vinyasa flow where you will practice radiating love both in to your inner world and the world around you."

After a magical, heartwarming one hour yoga session, I'll then be happy to serve you a healthy, plant-based breakfast with lots of valuable nutrients to energize your body in order to glow and shine for the rest of the weekend! The breakfast consists of avocado on my sunflower-spelt bread, a new creation of my berry-cacaonibs-muffins – which haven't been on the blog yet–, a freshly slow-juiced Clean Green Glow Juice, lots of hydrating infusion water and organic coffee with homemade cashew and almond milk. Everything is made with lots of love and of course – natural always!

On top of that, you'll be able to enjoy a lovely view over Winterthur throughout your rooftop yoga practice, relax and meet other likely-minded people in a relaxed and cosy atmosphere.

We're all totally looking forward to seeing you on 26 May!

First come, first serve. ☀

Date: Sat, 26 May 2018
Time: 10am - 12.30pm
Location: Less' Rooftop Central Winterthur, Stadthausstrasse 91, 8400 Winterthur (map)
Included: 1h vinyasa flow from Hanne by FlowFabrik (all levels welcomed), healthy plant-based breakfast
Price: 50 CHF

More details here: https://lessismore.live/event

Lots of love, 
Fabienne.

My Sunflower-Spelt Bread

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After some cold and grey days, the sun just came back and it seems to get warmer and warmer. Springtime calls for fresh and crispy bread like My Sunflower-Spelt Bread which can be topped with fresh ingredients directly from the garden. The bread is easy to make and just so delicious. The special thing about this bread is that it contains carrots and zucchini which provide the bread with extra moisture. With only clean and fresh ingredients, this bread is very healthy, vegan and provides your body with lots of nutrients. I love to top my bread slices with some fresh avocado, halved cherry tomatoes, fresh sprouts, a little sea salt and freshly grounded pepper. What I also love to do, is a classical "Avo on Toast" with basil pesto, freshly ground pepper, sea salt flakes, some chili flake, tiny splashes of olive oil and fresh basil. Try it yourself, I'll promise you it will be very satisfiying.

My Sunflower-Spelt Bread

Ingredients
300g spelt flour
200g whole spelt flour (or any other flour)
150g carrots, grated
100g zucchini, grated
150g rolled oats (glutenfree)
1 tbsp chia seeds
1 tbsp maple syrup (or: yacon syrup)
2 1/2-2 tsp himalayan salt
21g fresh yeast
300ml warm water, filtered
sunflower seeds as a topping
coconut oil for greasing

Preheat the oven (200°C) and grease a baking pan with coconut oil.
Resolve fresh yeast in warm water and mix until everything is liquid. 
Add all ingredients into a mixing bowl and combine everything well. Spread some flour on a clean kitchen surface on which you knead your mixture to a dough using your hands.

Put dough into a baking pan and top with some sunflowers.
Bake dough for ca. 50 minutes in the oven (200°C).

Cool down a bit, top it with fresh ingredients and instantly enjoy!

(Makes: 1 bread; Preparation time: 1h 10min)

I wish you all a happy day and a lot of sunshine!

Lots of love, Fabienne.

Do you feel the beet?

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I absolutely love Sunday mornings, because there is enough time to enjoy the morning without any rush and prepare a delicious breakfast. On Sundays I always use either my blender or my slow-juicer for preparing juices, smoothies, pancakes, açai bowls and much more. This Sunday I craved a fresh cold-pressed juice with beets, carrots, lemon and ginger. These root vegetables in combination with lemon make up a refreshing and energising juice.

Beet-Carrot-Ginger Juice

Ingredients
270g beetroots
300g carrots
1 lemon, peeled
8g ginger

Simply cut the beets, carrots and ginger. Peel the lemon with a knife and leave white layer which is very healthy. Add everything in your slow-juicer and juice everything.
Mix and enjoy!

(Makes: 2; Preparation time: 10min)

This Beet-Carrot-Ginger Juice is not only naturally delicious – its ingredients mainly containing of root vegetables are very healthy as well: 

Beetroots: are not only beautiful in color, they're incredibly rich in nutrients especially in iron and calcium. Red beetroots have already been used for medical purposes in ancient times. Overall, they're very good for your liver and are well known for building red blood cells, purifying the blood and improving circulation.

Carrots: are best known for their high level of the cancer-fighting and immune-boosting antioxidant called beta-carotene. Additionally, carrots are also good in improving liver function, reducing inflammation and acidic blood conditions. 

Ginger: as the masterpieces of all roots are good for nearly everything and my go-to remedy when I don't feel very well. Ginger stimulates digestion, promotes circulation and warmth and is widely known as a remedy against nausea. 

Besides the juice I made a beautiful bowl of cacao-pear porridge topped with plenty of raw superfoods such as cacao nibs, desiccated coconut and freshly sliced pear. The recipe for the cacao-pear porridge is already on my blog and an adapted version of the Creamy Coconut-Chia-Porridge. It was so delicious and you should try it out as soon as possible!

I wish you all a relaxing and happy Sunday!

Lots of love, 
Fabienne.

Little Vegan Santas

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It's nearly end of November and December is on it's way. Christmas markets are already welcoming their guests with hot beverages such as mulled wine (called "Glühwein" in Switzerland), hot chestnuts and other delicacies. I really love the cosy atmosphere in December with magical lights, beautiful fragrances of mandarines and spices, warming teas and cosy hours with friends and family. Obviously, December as the last month of the year is also a time where overall a lot is going on, most of us are running from one place to the other to get everything done and organised before the new year. However, it's very important to take a break from all of that even if it's for a very short time. I usually take this breaks to do something good for me and my surrounding. I love walking outside in nature, reading a book, listening to some music, having coffee and tea with good friends and doing sports or yoga. Or how about baking a few handsome Little Vegan Santas?

On December 6 we celebrate "Santa's Day" in Switzerland. On this particular day, "Samichlaus" and his companion "Schmutzli" emerge from their cottage in the woods to visit children at their homes. In comparison to the American version, where Santa is flying on a reindeer-pulled sleight, our Santa walks through the snow with his dear donkey. When Santa visits the children, they are expected to make a promise to behave better in the upcoming year and recite a poem. In return, "Samichlaus" and "Schmutzli" will leave a bag full of peanuts, walnuts, mandarines, ginger breads, chocolates and of course Santas made out of bread called "Grittibänz". Based on this tradition, Swiss bakeries always sell "Santas" during this time of the year and especially on Santa's Day.

My Little Vegan Santas are made easily and the perfect match to your favourite cup of tea and juicy mandarines. On top of that, they are vegan and a bit healthier than the usual Santas bought somewhere. For these Santas I used spelt flour (Type 630) because I love spelt a lot and you should try it too. Of course you can also use any other flour. Sometimes I also mix different types of spelt flour to have a slightly darker, more whole-grain-dough, but it depends on whatever you like. Additionaly I use coconut oil in this recipe, because of its healthy properties. As an alternative you can always use plant-based margarine, but please watch out not to buy the ones with palm oil on the ingredient list (Thanks!). But honestly, there is no reason to change this lovely ingredient in my recipe.

These little beautiful Santas were coming right from the oven. Can you imagine this incredible smell?

Little Vegan Santas

Ingredients
500g spelt flour (Type 630)
300ml soy milk (or other plant-based milk)
60g coconut oil, melted (alternative: plant-based margarine)
2 tsp himalayan sea salt
2 tsp coconut blossom sugar
20g fresh yeast

Coating:
a pinch of turmeric
some extra soymilk
dried fruits (raisins, cranberries etc.)
sugar crystals

Put the flour into a big bowl, add the coconut blossom sugar, salt and mix. Melt the coconut oil. Meanwhile dissolve the fresh yeast in the soy milk. If everything is ready, pour the coconut oil and soy milk with the dissolved yeast into the prepared bowl. Then with your clean hands knead the dough until smooth for at least 5 minutes – with a lot of love. The longer you knead, the better it will be in the end. After this exercise, put the dough back into your bowl and cover with a damp (not wet!) and warm towel. Place the dough somewhere warm, maybe in your bathroom and let it rest for about 2 hours until dough doubles in its original size.
Preheat oven to 180°C.
Mix a pinch of turmeric with some soymilk. After that, separate the dough into four eqaul-sized parts. Then use your imagination and creativity and form little beautiful Santas, using scissors to form the arms and legs. As a next step, use a brush to cover the Santas with the prepared coating (turmeric & soymilk) and decorate with dried fruits and sugar crystals. Put Santas in the preheated oven for about 20-25 minutes until dough is golden brown.
Cool Santas on a rack for a bit and serve immediately while still a bit warm.
Enjoy with love!

(Makes: 4 Santas; Preparation time: 30min; Resting time: 2 hours; Baking time: 20-25min)

On Santa's Day these Little Vegan Santas are best with some mandarines and nuts, a cup of tea and a couple of good friends – what a combination. Enjoy with love!

And remember: it's very important to take a break from stressful moments in every day life – even if it's for a very short time. So happy baking and relax.

Lots of love, Fabienne.

Creamy Coconut-Chia-Porridge

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While it's getting colder outside, colorful leaves fall from the trees and days getting shorter, we definitely need to make sure to still feel at our best. On Sundays I usually treat myself with relaxation and a lot of things supporting my well-being and especially refuelling my energy for the upcoming week. Sunday mornings are made for slow starts into the day such as doing some yoga which is very relaxing and energising at the same time. My favourite breakfast on mornings like these is a bowl of Creamy Coconut-Chia-Porridge, which warms body and soul all at once. This easily and quickly made breakfast is full of goodness and can be topped and changed with whatever ingredients you have handy. I love to cuddle into my warm and comfy pullovers and blankets with a cup of tea, a nice read, some candles and this delicious bowl of porridge. Besides the cold weather, there are so many good things about cold winter days – especially on Sundays. How do you spend your Sunday mornings?

Creamy Coconut-Chia-Porridge

Ingredients
30g rolled-oats (optional: gluten-free)
200ml filtered water
4 tbsp coconut milk (or: soy-, almond-, hazelnut-, oat milk)
1 tbsp chia seeds
1 ripe banana, sliced
some pinches of spices (cinnamon, cardamom, vanilla powder – as much as you like)
1 tbsp almond butter
1 tbsp coconut oil
1 tsp raw cacao powder (optional)
1 tsp maple syrup (or not vegan option: raw honey)

Toppings: cacao nibs, bee pollen, desiccated coconut, fresh berries & fruits, goji berries, crushed nuts (almonds, pecans, cashews, walnuts) & seeds (hemp, sunflower, pumpkin, sesame), freshly grated turmeric

Try out: The combination of raw cacao-powder in the porridge mixture with freshly sliced pears and raw cacao nibs on top is heavenly delicious. Try it out as soon as possible! :)

Put the oats in a pan, add the water, coconut milk, chia seeds, sliced banana and spices. Stir under medium-high heat until everything is combined well. Cook for about 10 minutes until mixture begins to thicken and liquid is absorbed well. Add the coconut oil and almonds butter as a finish, stir to combine it well. If you prefer a chocolatey finish, add a teaspoon of raw cacao powder and stir well. For more sweetness add a teaspoon maple syrup. Take pan away from heat. Pour mixture into your breakfast bowl and add your favourite toppings. Serve, enjoy and relax!

(Makes: 1; Preparation time: 15min)

I wish you all a wonderful and relaxing Sunday.

Lots of love, 
Fabienne.

The City of Dreams – København

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I spent a wonderful time in the beautiful capital city of Denmark – Copenhagen last week. Apparently, their summer was rather cold and rainy so we didn't expect such hot summer weather as we actually got due to the general heat wave in Europe. Lucky us, we enjoyed seven full days of sun and fun – oh yeah!

I absoultely fell in love with Copenhagen from the first day on. For those of you, who have already visited the city might feel with me, the others have to experience it themselves or simply trust me. Lively, easy-going, green and hip: there are so many feel-good words that clearly describe the city and its inhabitants. The Danish people are so friendly, open and helpful. On top of that they have style - and by that I mean real style. They naturally know how to dress in a simple, individual and natural way. Not to mention their genius interior design such as HAY – designer and manufacturer of contemporary furniture. As a matter of fact, when you're in Copenhagen you definitely won't miss out on stylish design whether it's on the city streets or countryside, in their houses or on the people themselves.

Wherever they go, the Copenhageners tend to get there by bike. Can you imagine, we were able to see the whole city by bike! The only time we had to take an Uber was after a crazy shopping day because we couldn't pack all our bags on our bikes, but that was it. Just for your information, the city already has almost 400 kilometres of cycle paths, and is planning to achieve its eco-objective to be the world's first CO2-free city. How ambitious is that?

Food-wise Copenhagen has to offer a great variety of different specialities from all over the world, especially their Scandinavian delicacy such as their unique Smørrebrød – literally spread bread, or open faced sandwich. Smørrebrød is based on rye bread and can be topped with almost anything such as my favourite topping avocado, fresh herbs, sea salt and pepper. Even if you suffer from food allergies or follow a vegan or vegetarian lifestyle you won't miss out. As always when I'm somewhere abroad I had to check out all their hip vegan and raw-food restaurants and cafés.

My absolute favourite spot which I warmly recommend to all of you when you visit the city is called "Souls" founded by two Australians. They serve seriously healthy and delicious plant-based food. I admire their philosophy which also reflects the city's eco-conscious spirit: they want to put the soul back into food by offering locally sourced food of the highest quality for people who are conscious of not only what they put into their body, but also of the footprint it leaves in order to get whats on their plate. The founders keep their Australian approach of being straight forward yet laid back – they are honest about their produce and want to offer an alternative for people who want to enjoy "worry-free" food. On top of that they are so welcoming and friendly, which makes you directly feel like it's your home. By writing this, I want to thank the founders and staff of Souls for creating such a wonderful place to be, eat and relax. The world needs definitely more of such places than this – thank you very much!

We had the pleasure to enjoy their açai bowls, homemade cashew yoghurt, avocado smash on rye bread and their famous brunch plate. By the way their coffee with plant-based milk of choice such as soy, almond or coconut milk is heavenly delicious as well. Here some impressions:

My absolute favourite brekkie: the açai bowl topped with homemade granola, coconut, banana, strawberries, raspberries, kiwi and mint.

This is their homemade cashew yoghurt topped with homemade granola, coconut, passion fruit, kiwi, raspberries, strawberries and a blueberry infusion. So creamy and yummy!

Avocado smash on rye bread topped with cherry tomatoes, red pickled onions, radish, lamb's lettuce, fresh thyme, sea salt and freshly grounded black pepper.

Another great breakfast place is GRØD which means "porridge" in Danish. This café only serves porridge for breakfast but in several varieties with lots of different toppings and superfoods. Some of the toppings are: fresh fruits, berries, almonds, hazelnuts, cacao nibs, bananas, peanut butter, apple & berry compote and skyr. Additionally, it's possible to chose the porridge to be gluten- and diary free made with almond milk, such as the "acai-chia porridge" we decided to try. Porridge might sound boring, but this will never ever compare to the ordinary porridge only made out of milk and water. You definitely have to try them, as well as their coffee with almond milk and freshly made juices. We went for the "carrot-apple-lemon-ginger" and "beetroot-apple-lemon" juice, which were absolutely to die for.

This city trip to Copenhagen was so relaxing and at the same time very inspiring. I can't wait to reinterpret these dishes in my own way and soon present you new recipes with a maybe more Nordic touch. I warmly recommend you to check out Souls and GRØD when you visit Copenhagen.

The world definitely needs more of such wonderful places.

Kærlig hilsen,
Fabienne.

Clean Green Glow Juice

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Goodbye rainy days, hello summer!

In celebration of this wonderful sunny day I share with you my absolute favourite juice at the moment. This Clean Green Glow Juice is the perfect cleanse to say goodbye to the grey and rainy days. Refresh your body with this elixir to kick off the summer to shine and glow everyday. 

While the juice bursts of goodness, at the same time it refreshes your body and opens your mind for everything new to come. This Clean Green Glow Juice washes out all the toxins stored in your body and restores your cells to be all fresh and prepared for great summer adventures.

To get the best results for your juices I recommend investing in a "slow juicer" because the advantages are just outstanding and more than worth this once-a-lifetime-investment. As the word says, it juices your fruits and vegetables slowly, which means all the nutrients won't get damaged and remain in its original shape. Additionally, the final juice will contain its nutrients up to 48 hours after juicing. This is especially great when you want to prepare some juice for the following day. But don't worry if you don't have a slow juicer, juicing with an ordinary juicer is absolutely fine as well. As with a lot of things, there is always space for improvements as time goes by and your expectations might grow. 

Apples: Apples are high in fiver and vitamin C. Apples are high in polyphenols, which function as antioxidants, which are found in both the skin of the apples as well as in the meat. So be aware to always eat the skin of your organic apples. Apples may mitigate the effects of asthma, Alzheimer's disease, assisting with weight management, bone health and much more. Often called a "miracle food" or a "nutritional powerhouse" an apple a day really may keep the doctor away. 

Lemons: Although lemons have a very acidic taste, they are the most alkaline-forming foods, which makes them great for balancing a highly acidic condition in the body. Lemons are also rich in vitamin C which helps you fight a flu or cold. Additionally your liver loves lemons because it's a wonderful stimulant and a dissolvent of toxins in your body. A great way to keep your liver at its best is besides adding lemons to your juices, adding fresh lemon juice to a glass of warm water in the morning as a liver detoxifier. 

Fennel: Fennel contains vitamins A and C, which protect your body from free radicals damaging your cells. This pale green bulb works as a great digestive relief, maintains proper body functions and prevents inflammation and cancer.

Ginger: Traditionally used in Chinese medicine to treat colds and digestive problems, today this spice is commonly used for its healing powers in a wide range. Researchers have found that daily ginger consumption reduces muscle pain caused by exercise. Moreover, it helps reduce the risk of certain cancers, heart attacks and thrombotic strokes.

Turmeric: This small little root is one of the planets most powerful healers. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions such as heart disease and obesity. The medical properties of this spice are due to the presence of the antioxidant curcumin. Curcumin may also help preserve memory and the risk of Alzheimer's disease. It's no wonder, that India has the lowest incidence of Alzheimer's in the world. To get the most out of turmeric I recommend you buy the whole root and freshly grate them into your juice. Last but not least, it's very important that you add a small amount of freshly ground pepper into your juice. Otherwise, your liver won't be able to absorb any nutrients from the turmeric, which would be a pity. And trust me, you won't taste the pepper. 

Wheatgrass Powder: This trendy green grass called wheatgrass is another powerful ingredient. It has twice the amount of Vitamin A as carrots and is higher in Vitamin C than oranges. It contains the full spectrum of B vitamins, as well as calcium, phosphorus, magnesium, sodium and potassium in a balanced ratio. Furthermore, wheatgrass is a complete source of protein, supplying all of the essential amino acids, which is especially good for active people who train a lot. The protein found in wheatgrass is in the form of poly peptides, simpler and shorter chains of amino acids that the body uses more efficiently in the blood stream and tissues. Additionally, wheatgrass is also a powerful detoxifier, especially of the liver and blood. It helps neutralize toxins and environmental pollutants and cleanses the whole body of any toxins that may be stored in the body.

Clean Green Glow Juice

Ingredients
4 apples
2 lemon
1 fennel
2 cm cube of fresh ginger
2 tsp wheatgrass powder (or: fresh if available)
freshly grated turmeric
little bit of freshly ground pepper

Simply cut the apples, lemons, fennel, ginger and wheatgrass (if fresh) and put them in your blender. Blend.
Add wheatgrass powder if you don't have the fresh wheatgrass, great the turmeric, ground pepper and mix everything. Enjoy!

(Makes: 2; Preparation time: 10min)

Enjoy this energising juice and while cleaning your body embrace the sun and cheer with me to this wonderful beginning of warm and sunny days!

By the way, did you know that sunlight is the easiest and healthiest way to get sufficient vitamin D?

Happy juicing my friends!
With lots of love, Fabienne.

Raspberry Chia Jam

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Today I introduce you to the simple and incredibly delicious Raspberry Chia Jam. This beautiful jam doesn't only burst with its amazing colour, its deep and soft flavour rounds perfectly off your breakfast or dessert. I absolutely love to spread it on the Heart-Warming Banana Bread, mixed into my Good-For-You Granola, added to plant-based yoghurt or on top of my legendary chia puddings to whom I will introduce you sometime soon. Last but not least: guess what! – It''s super-healthy and good for you.

The raspberries play the major role as they not only add this wonderful pink colour, but are real superfoods. Obviously the other main ingredient are chia seeds – my favourite superfood, I try to consume on a daily base. Seriously, I recommend warmly to all of you to eat one tablespoon of these magical seeds a day, and you certainly won't need to see any doctor for a long time. 

Raspberries: Bursting with colour and flavour, raspberries not only taste delicious, they're also considered as a "superfood". Berries in general contain some of the highest levels of antioxidants of all fruit and vegetables. Moreover, they're an excellent source of vitamin C, which is needed for healthy immune function, collagen production and to promote healing. 

Chia Seeds: Chia seeds are among the healthiest seeds on earth, wherever you use these powerful seeds you won't go wrong. Hands down this powerful seeds are amazing due to its great range of use in the kitchen and their ability to transform your dish into a great health booster. How my mom used to say with apples, I say: "1 tbsp chia seeds a day keeps the doctor away!". In fact, chia is the richest plant source of omega-3 fats containing around 32% omega-3-fats, which are essential for cardiovascular health, needed for healthy brain and nervous system function, and for soft, supple and youthful looking skin. With chia seeds you will glow from the inside out, and who doesn't want that?

Agave Nectar: Agave nectar is a natural sweetener and a good alternative to traditional sugar as it contains some fantastic health benefits. Agave has anti-inflammatory and immune boosting properties, which was already used by the Aztecs some time ago to treat wounds because of its antibacterial benefits. Additionally, agave nectar contains inulin – a type of fiber – which is known to support weight loss due to its low impact on blood sugar and its ability to decrease appetite. Reducing the risk of certain cancers and increasing the ability to absorb nutrients are further advantages of agave nectar. In nearly all recipes you can easily replace sugar with this magical sweetener. The only important thing you need to consider when replacing sugar in recipes is to reduce the amount of agave nectar by one third, as agave nectar is liquid instead of dry.

Raspberry Chia Jam

Ingredients
500g raspberries (fresh or frozen)
1 tbsp agave nectar (or: maple/yacon/raw date syrup)
1 tbsp freshly squeezed lemon juice
1/2 vanilla bean
pinch of cardamom (optional)
3 tbsp chia seeds

(Makes: 600ml of raspberry jam; Preparation Time: 30 minutes)

Combine raspberries in a saucepan, add lemon juice, agave nectar and simmer on medium-high heat while stirring frequently until everything is combined well. Reduce heat to low and simmer for 5 minutes. Meanwhile, mash raspberries with a fork, but leave some whole pieces for extra texture.
After 5 minutes, stir in the chia seeds and cook while stirring frequently until mixture thickens for about 10-15 minutes.
When mixture has become thick in consistency, remove saucepan from heat. Stir in preferred spices such as the inside of a vanilla bean (equals 1/4 tsp of real bourbon vanilla powder) and cardamom. If you have a very sweet tooth, add more agave nectar to your taste.

Let mixture cool down. Then fill jam into small sealable jars and store these lovely pots in the fridge for up to 1-2 weeks.

Tell me where you'll spread your jam on. I can't wait to hear about your inspiring ideas.

I'm sure you will find half an hour sometime soon to try out this health-boosting Raspberry Chia Jam.
Happy Sunnday!

Lots of love,
Fabienne

Heart-Warming Banana Bread

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These days the weather is quite grey, wet and not very welcoming to going outside into the cold. Nevertheless fresh air is always a good idea, especially in the morning hours. On top of this, it's always a great feeling to return into a cosy and warm home, especially when there is something special waiting for you. Or can you imagine anything better than coming home to the overwhelming smell of freshly baked banana bread after a morning run in the forest? I can't, and that's exactly why I share this wonderful recipe with you in order to feel with me, smell it yourself and treat yourself to something special on a cosy Sunday.

This recipe is completely vegan, therefore doesn't contain any eggs. The chia seed mixture serves as an egg replacement and adds as a real superfood some fabulous health boosting properties.

As another great thing the banana bread is absolutely gluten-free, but could be adapted the other way round if you prefer to use an other particular flour which contains gluten (see Other options). I experimented a lot until I have found the right flour mixture which consists of buckwheat, almond and a little coconut flour. For the dates I used fresh Medjool dates, which provide together with the grated apple an extra touch of moisture and softness to the dough.

Heart-Warming Banana Bread

Ingredients
120g buckwheat flour & 30g coconut flour (*see Other options)
100g almond flour
1 1/2 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
1/2 tsp cardamom
1/4 tsp bourbon vanilla powder (or content of one vanilla bean)
1-2 tbsp sesame seeds

2 tbsp chia seeds + 7 tbsp water
80g walnuts, roughly chopped (or a mixture of nuts to your taste, e.g. macadamia, almonds)

3-4 mashed ripe bananas (ca. 375g)
1 big apple, chopped or grated (for a special texture I like to cut them into small chunks)
65g chopped dates (fresh if possible)
6 tbsp coconut oil
A little more coconut oil: to grease cake pan

*Other options: if you don't have coconut flour handy, just add up the buckwheat flour to 150g. I just love the bread to have a hint of coconut flour in it, but feel free to experiment according to your personal preference. Moreover, if you prefer and don't mind the bread to contain gluten you can also use any other flour such as whole wheat or spelt flour. However, I would still recommend to stay with the 100g almond flour for sure and adapt the remaining 150g using another flour of your choice.
(Makes: 1 loaf; Preparation Time: 1.5 hours)

Preheat oven at 150 degree Celsius. 
Line a loaf pan with baking paper or grease it with some coconut oil.

Mix chia seeds with water, stir well and leave it aside until mixture is gooey.
In a  bowl mash the banana and grate/chop the apple.
In a separate big bowl combine dry ingredients without walnuts (flour, baking powder, cinnamon, cardamom, bourbon vanilla, salt) and mix everything together. Add the chopped dates and stir well until the dates are separated evenly. I usually use a spatula to mix everything together. Now add the prepared chia seed-water mixture, mashed banana, chopped/grated apple and coconut oil. Finally add the roughly copped walnuts to the mixture. If all ingredients are combined together well, leave the dough-mixture as it is and don’t stir for too long. The dough should be smootly and not at all liquid, so don’t add any additional water.

Pour into the greased loaf pan and smooth the top. Sprinkle sesame seeds on top.
Bake until it’s well risen and golden on the outside. Baking time depends on your oven, mine takes about 45-50 minutes. Make sure to check bread regularly after 30 minutes. The bread is cooked when a toothpick inserted in the centre comes out clean.

Cool down the bread or enjoy when it's slightly warm with a cup of your favourite tea!

You'll believe me how good this Heart-Warming Banana Bread is, the latest you have tried it yourself and your neighbours are start knocking on your door. Happy tea time!

With lots of love, Fabienne.

Going Nuts: How To Make Your Own Nut Milk

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There is only one way to top the Good-For-You Granola with this heavenly delicious nut milk! This recipe shows you how to do this in a quick and easy way. Just soak your nuts overnight, and you will be able to quickly do your own nut milk the next morning without any hassle. The only thing you need is the nut you love, water, a blender and a sieve. As a sieve you can even use an old t-shirt, of course a cheesecloth or even a nut milk bag is the luxurious way to go, but anything similar will do a great job as well. So everyone can be the creator of her/his own nut milk according to its personal choice and taste. You can even delicately sweeten and flavour your milk with some dates, agave nectar and natural spices. It will never ever compare to the one you might have bought in a shop. You’re in full control of the ingredient list, so your nut milk will be free of any bad stuff and totally raw, additive-free, preservative-free and sugar-free. This creamy nut milk with its wonderful rich flavour will be full of goodness and the best choice for your body and soul – natural always.

The nut milk is especially lovely with my homemade Good-For-You Granola, to pour over porridge, to use in smoothies, for baking or to drink on its own.

Today I'm happy to show you my first video. I’m excited about your feedback, so please feel free to use the comment section below to tell me how you like it and what I can do better for the next video.

My love for nut milk evolved when I started to find out about my lactose-intolerance and was therefore looking for alternatives. Some years ago I was only familiar with soy milk, which was perfectly fine for me at the time as I have found an alternative to diary milk. As I educated myself more and more about food and its properties I came across a more natural and healthy substitute of soy milk, namely nut milk. For a while I was trying different store-bought brands with different variations in nuts and flavours. The one thing which disturbed me the most was the endless list at the back of most packages. I don’t understand why you put sugar in a natural product such as almond milk, when it doesn’t need any or could be substituted by a natural sweetener? Not to mention adding any additives and preservatives. Well, for me it was clear this wouldn’t be a longterm solution, so the obvious step was to create my own nut milk. Although I imagined it to be quite time-consuming and difficult, I was surprised how easy and quick it all went. Even better, you can decide what will be in your nut milk and vary the taste according to your taste butts.

When you do your own nut milk it’s very important to soak the nuts with a pinch of salt. And here’s why: Raw nuts contain substances which lock up all of its nutritions inside to prevent the nuts from sprouting and becoming a plant. Two of these substances are called phytic acid and enzyme inhibitors. If we consume phytic acid it binds to minerals in the digestive system which makes it impossible for our body to absorb the valuable minerals inside the nuts. Moreover, phytic acid can even cause mineral deficiencies. While enzyme inhabitors prevent our bodies enzymes from breaking down the food we are eating. In order to absorb the minerals, vitamins and proteins containing in nuts you should always soak the nuts in warm water with added salt to get rid of these substances.

Almonds: Out of all nuts, almonds are the highest in calcium and fibre. Countless studies have proven that almonds are the perfect source for weight loss, regulating blood sugar and lowering cholesterol. Because almond milk doesn’t contain any cholesterol or saturated fat at all, it’s the perfect daily choice for people who are looking after their heart.

Cashews: Cashews are bursting with vitamins, minerals and fibre. In a vegetarian diet, cashews serve an excellent choice as they contribute a good level of protein and are a useful source of minerals such as iron and zinc. They’re also rich in magnesium, which improves brain function and is important for good health and vitality. As a special property, cashews are very high in the heart-healthy monounsaturated fat named “oleic acid”, which helps to reduce bad LDL cholesterol and increase the good HDL cholesterol.

Hazelnuts: Hazelnuts are a good source of vitamin B and E, as well as a good source of folate, which prevents heart problems and conditions such as Parkinsons.

Brazil Nuts: are highly nutritious nuts with a rich source of selenium, which helps prevent cellular damage from free radicals that contribute to the development of chronic diseases such as cancer. The brazil nut is a rich source of calcium and magnesium, needed for healthy nerve and heart function, iron for red blood cell production, and zinc for a strong immune system. They’re also a good source of vitamin E and vitamin B needed for energy production. 

Homemade Nut Milk

Ingredients
180g raw nuts (almonds, cashew nuts, hazelnuts, brazil nuts or pecans etc.) or 150g whole oat groats
1 litre water
pinch of fine sea salt
1 tsp spices you like (as whole pieces or grounded: cardamom seeds, cinnamon sticks, vanilla bean etc.)
Sweetener to your taste: 2-3 pitted fresh dates or a couple of spoonfuls of agave nectar
Equipment
1 large jar
1 litre sealable bottle
1 piece of cheesecloth or a fine sieve
(Makes: 1 litre; Preparation time: 10min; Soaking time: 6-8 hours or overnight)

The process of soaking the nuts in advance is crucial and absolutely essential for doing nut milk. Put the nuts in a container, cover with water and add the right amount of salt depending on the nuts you soak (see note below). Soak for 6-8 hours or overnight .
Drain the nuts and rinse well. Add the nuts to a blender with 1 litre of fresh water, add dates if you wish, blend on high speed for about a minute until milk becomes smoothly. 
Place the cloth or sieve over a jar. Strain the milk until only pulp is left and squeeze the rest of the liquid out with your hands.
Pour the strained milk into a sealable bottle. Add a punch of fine sea salt. If your using the ground spices and extra sweetener such as agave nectar add them to the milk and shake the bottle. Another option is to just add the whole spices to the milk bottle before placing into the fridge. Store in the fridge for 3-4 days.

Note: Salt amount for soaking the nuts: Soft nuts such as cashews, walnuts, pecans require 1 tsp of fine sea salt, while hard nuts such as almonds and hazelnuts need 1 1/2 tsp of fine sea salt.

Watch my video for inspiration and have fun creating your very own nut milk!

Stay happy and healthy.
With lots of Love, Fabienne.

Good-For-You Granola

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Did you know where the word “breakfast” is coming from? The word literally refers to breaking the fasting period, as it’s the first meal taken after a night’s sleep. As the body needs energy to powerfully start into the new day after resting, it’s very important to eat breakfast every morning. Skipping breakfast means not fuelling your body for performance, which automatically results in lack of energy and concentration and discomfort. Nourish your body in the morning, when new energy is most needed. Eating breakfast is also one of the best and fastest ways to boost your metabolism and to avoid over-eating during the day. A great way to prevent you running out of the house without eating breakfast is to plan your meal the night before you’re going to bed. Your breakfast should be healthy, nutritious and delicious in order to perform, glance and shine at your best during the whole day.

And here’s exactly where the Good-For-You Granola steps in. This Good-For-You Granola saves you the morning, when you don't have enough time to prepare or just want something simple and delicious. Grab the jar of goodness, fresh milk, smile and you start perfectly and full of energy into the new day. This delicious granola is vegan, gluten-free, sugar-free and only packed with ingredients which are truly good for you. 

You don't need more than 15 minutes to prepare and another 15 minutes to bake everything. The only thing you need to do for this masterpiece is putting all the ingredients together and mix, put them in the oven, add the dried superfoods after roasting and let them cool or still enjoy while warm. It's so simple and easy.

Goji berries: In Chinese medicine these superfood is known as the secret to strengthening the immune system and longevity. Goji berries contain 18 amino acids, including the eight essential ones, and an incredible amount of antioxidants. Antioxidants help lessen the damage caused by free radicals. Superfoods are obviously quite pricey, but it’s totally worth it from what you get out of these superheroes. Only a small amount can provide you with a huge shot of nutrients.

Mulberries: Dried mulberries are a great source of protein, vitamin C and K, iron and fiber. Moreover, they’re a great source of antioxidants and support the immune system.  

Hemp Seeds: contain a high amount of omega-3 fatty acids and are a great alternative for vegans and vegetarians as this tiny seeds contain a very high amount of quality protein. (If you are interested in how to use this protein source in a very efficient way check out my "Powerful and Energizing Protein Bars".)

Walnuts: are a wonderful wholefood packed with nutrients needed to maintain good health, including protein, healthy unsaturated fats, and important vitamins, minerals and dietary fibre. Not only because of their "brain-shaped" appearance, but also because of their excellent source of omega-3 fats they are called "brainfood". In order to function properly, our brain cells need these healthy fats. As omega-3 fats can't be produced by our body we need to make sure to guarantee a regular flow of these into our body. Eating walnuts can improve your cognitive function and memory. Moreover, walnuts are rich in antioxidants which have anti-cancerous properties and help support the immune system.

Good-For-You Granola

Basic Ingredients

275g gluten-free rolled oats
100g buckwheat
2 tbsp chia seeds
100g almonds, roughly chopped
75g walnuts, roughly chopped
20g cashews, roughly chopped
60g quinoa
60g pumpkin seeds
40g sunflower seeds
10g hemp seeds
30g coconut flakes
1 tsp spices (cinnamon, cardamom, nutmeg, clove)

Liquits For Roasting
6 tbsp coconut oil (melted)
5 tbsp maple syrup (alternatives: apple, agave or date syrup)

Dried superfoods (after roasting)
80g mix (unsweetened: goji berries, aronia, mulberries, evtl. cranberries/raisins)
4 tbsp edible dried flowers

(Makes: 1 big jar; Preparation time: 15min; Baking time: 15min)
Note: Pay attention, you should only add the dried superfoods after roasting the basic ingredients, otherwise they will get burnt.
 

Preheat the oven to 180°C. Line a baking tray with parchment paper.
Combine all the basic ingredients in a large bowl. Pour the liquid ingredients over and use your hands to toss until everything is well mixed and the dry ingredients are coated. Spread the granola mixture out in the baking tray and roast in the oven for 15-20 minutes. Stir with a wooden spoon a couple of times during roasting to keep it from getting burned.

Remove from the oven and leave to cool before adding the dried superfoods. Add some extra spices if needed.

Store the granola in a sealed glass jar at room temperature. Keeps for at least a month. Enjoy!

To top everything my next post will be my first video where I show you how to do your own nut milk. Trust me, it will be so easy and heavenly delicious!

Stay healthy and perform, glance and shine at your best during the whole day!
With lots of love, Fabienne.