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.

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.

Powerful and Energizing Protein Bars

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Many people were asking me about the recipe of those powerful protein bars I'm snacking on these days. So here it is!
I can proudly announce it to be my absolute favourite snack on the go, while travelling, as a power fuel in the middle of the day or during work. It's also a perfect post-workout recovery snack after an intensive sports session. Those bars are not only very powerful in providing good and long lasting energy, they are also very healthy and packed with superfoods.

If you want to increase your daily intake on protein and would rather not rely on animal protein, this powerful protein bar is perfectly made for you! When I was younger I used to think that protein only comes from animals, but this isn’t true. Plant-based sources provide us with so much protein, we just need to eat and include them in our diets. 

The main source of protein in this bar is provided from the hemp protein powder. This green magical powder doesn’t only capture your eyes, it contains lots of health benefits and brings your taste butts on a special nutty journey.

Hemp protein powder is made from hemp seeds. Hemp seeds contain a high amount of omega-3-fats which help to calm any inflammation in the body. The branch-chained amino acids in hemp, which are needed for repair and growth of lean body tissue are extraordinary for post-workout recovery. Especially for people avoiding animal products, hemp seeds are a great alternative, as they contain a very high amount of quality protein. The protein and fibre found in hemp helps to slow down digestion, which in turn prevents a blood sugar spike and therefore sustains your bodies energy for longer periods.

Rolled Oats: Oats might look pale and boring and remind you of the porridge you had to eat every morning when you were a child. But you might reconsider this little grain as it shows off a huge nutritional profile: only 90g rolled oats provide 6g protein and 4g fibre, as well as manganese. Manganese is a mineral that helps to create enzymes which are responsible for bone building. This nutrient-dense grain is inexpensive and can be used – next to the beloved porridge – in so many different ways. As I always say, it’s only a matter of variety and creativity how you use nature's produce and every little plant on this planet can become your best friend.

Walnuts: I love walnuts. They contain high amounts of omega-3-fats. A serving of 32g walnuts contains over 90 percent of the recommended daily intake of these fatty acids. Additionaly, walnuts are special because they contain predominantly polyunsaturated fats, whereas most other nuts typically contain high amounts of monounsaturated fats.

Dates: Dates are magical and contain too many vitamins, minerals and phytonutrients to list them all. (Phytonutrients is a substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases.) In general, dates increase your overall well-being and are definitely worth eating on a regular basis.

Cinnamon: Who doesn’t love this wonderful spice? Cinnamon boasts one of the highest known antioxidant strengths and works as an excellent source of vitamins and minerals. In fact, one teaspoon of ground cinnamon provides as much antioxidant strength as a 250ml of pomegranate juice. Next to its strong anti-inflammatory and antiseptic properties, cinnamon can improve digestive health. Well, by now you surely agree that this sweet little spice is simply wonderful. 

Vanilla Extract: Vanilla extract is the liquid form of the vanilla bean and is used both in cooking and for medical purposes. Apparently it should have aphrodisiac properties and is most popularly used to flavour drinks and bakings. The high amount of potassium and trace amounts of essential minerals in vanilla extract help to control blood pressure and heart rate. Grounded organic bourbon vanilla can be used as a substitute and contains the same health benefits and properties.

Powerful and Energizing Protein Bars

Ingredients:

2 Tbsp chia seeds
75ml water
130g gluten-free rolled oats  
150g chopped dates (fresh if possible)
75g chopped walnuts
60g hemp protein powder
50g coconut chips
35g sesame seeds
2 tbsp poppy seeds
2 tsp ground cinnamon
pinch of cardamom
half a tsp fine-grain sea salt
3-4 ripe bananas (ca. 375g)
50ml coconut oil (or olive, walnut, sunflower, …)
2 tsp  grounded bourbon vanilla / pure vanilla extract
2-3 Tbsp agave nectar

(Makes: one full baking sheet with ca. 24 medium-sized bars or 12 big bars; Preparation time: 30min; Baking time: 20-25 min)

Begin by soaking the chia seeds in the 75ml water in a bowl. Stir well and set aside.
Preheat the oven to 180°C and put baking paper on a baking sheet.

Combine oats, walnuts, sesame and poppy seeds, chopped dates, coconut chips, hemp protein powder, cinnamon, cardamom and sea salt in a big bowl. In a separate bowl combine the ripe bananas, coconut oil, vanilla and agave nectar. Mash and mix with a fork until everything is well combined and bananas are totally mashed. You can also use a blender or food processor if this works better for you. Then add prepared chia mixture and combine well. 

Pour banana mixture over the dry ingredients in the big bowl and stir until well combined. Spread batter with a spatula onto the baking sheet. Batter should be spread evenly. 

Bake for 20-25 minutes until edges are golden brown. Cool down completely, then cut batter into preferred bar sizes.

Note: Store in an airtight container refrigerated for longer storage life. Bars can also be stored in a freezer for up to one month. Half an hour after taking them out of the freezer, bars can be enjoyed as a powerful snack no matter what time of the day. 

Honestly,  I usually can’t wait until the batter is cooled down completely, this wonderful smell of freshly baked bars is too seducing to wait too long to try them. You will probably experience it yourself! ;)

When completely cooled down – if something is still left – I usually cut the batter into medium-sized bars which perfectly fit into a big jar. The jar can be stored very well in the refrigerator for a couple of weeks. To separate the bars from each other in the jar I usually cut a baking paper in the same sizes as the bars and put them in between, which looks lovely and decorative as well.

Those bars can also be used as a nice present for family and friends, which are always loved from the young and the young at heart.

Yummy…! Serve these with a good cup of tea or coffee.

Let the baking start and fuel your body with lots of energy!

With lots of love, Fabienne.