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.

Beauty-Boosting Bliss Balls

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I'm so proud to share this recipe of these Beauty-Boosting Bliss Balls with you. My mission was to create a small snack with a lot of superfoods combined together for boosting your beauty to the fullest. These Beauty-Boosting Bliss Balls are especially amazing for glowing and healthy skin due to the ingredients properties which harmonise together well. I usually make a batch of these at the weekend to have enough for the upcoming weeks, although to no surprise they don't always last until the end of the week. They're very handy when you're on the go and you suddenly feel tired, hungry or just want a healthy snack in the middle of the day. 

So you might look at these beauties and ask yourself why are they healthy and good for my skin? The answer is simple: due to amazing superfoods such as oats, almonds, flaxseeds, coconut, chia and sunflower seeds, goji berries, spices and of course the perfect anti-aging booster called raw cacao. They all support the healthy function of your body and promote glowing and healthy-looking skin from the inside out. They are gluten-free, dairy-free and sugar-free. If you replace the honey with maple syrup, agave nectar, yacon syrup or stevia powder you easily turn the recipe into vegan as well. I won't replace the honey in this recipe because it brings a special note to it in combination with the raw cacao powder. In the following I provide you with further information from a selection of this magical superfoods which are especially good for your skin:

Sunflower seeds: are high in protein and a good source of iron and calcium. Sunflower seeds are rich in vitamin E. This vitamin ciculates through your body neutralising the damaging free radicals which can threaten the health of your cells. Vitamin E helps reduce the risk of inflammatory skin conditions including acne and eczema. Due to its rich source of another great antioxidant called selenium, which assists in repairing your DNA while essential fatty acids encourage soft and smooth skin.

Flaxseeds: as the highest known plant-based source of omega-3 fatty acids, followed by chia seeds. They help reduce inflammation, strengthen your immune system, support cardiovascular health and contribute to a healthy brain function. Chia seeds are very digestible plant proteins and an excellent source of antioxidants and minerals. 

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. Next to antioxidants they're packed with trace minerals, essential amino acids, vitamin C and anti-aging properties. In Asian herbal medicine these berries are being used to preserve youth and promote well-being. 

Coconut oil: is praised for it's anti-aging properties. On top of that it contains a lot of vitamin E, which is essential for healthy skin growth & repair, to keep skin smooth and to protect it agains cracking. Due to it's antioxidant properties it prevents premature-aging and wrinkling of the skin.  Coconut oil also contains many proteins. These protein keep your skin healthy and rejuvenated – from the inside out. 

Raw cacao powder: contains nearly 20 times the antioxidant content than blueberries. Next to promoting a balance in hormonal mood swings, serving as an aphrodisiac, protecting your heart and suppresses your appetite, raw cacao can prevent premature aging. The antocyanins found in raw cacao protect your cells from premature oxidation or destruction, which keeps us looking and feeling younger longer. On top of that the Journal of Nutrition (2006) found that woman who drank raw cacao a day had better skin texture, increased oxygen saturatio, improved microcirculation and improved skin hydration. 

Cinnamon: with its warm and sweet flavour has been used in traditional Eastern and Western medicines throughout history for its antiseptic properties.

Beauty-Boosting Bliss Balls

Ingredients
50g almond meal
30g rolled-oats (optional: gluten-free)
40g desiccated coconut
1 tbsp flaxseed, grounded
2 tbsp chia seeds
2 tbsp sunflower seeds
3 tbsp goji berries
3 fresh dates, pitted
2 tbsp almond butter
1 tbsp coconut oil, melted
1 tbsp raw honey (vegan: yacon/maple syrup/agave nectar)
2 tbsp raw cacao powder
1/2 tsp vanilla powder
1/2 tsp ground cinnamon
a pinch of sea salt
ca. 30ml filtered water

Combine all ingredients except the filtered water into your blender. Blend.
Slowly add some water and blend until mixture is combined together well and becomes smooth but not too wet. 
Then form balls out of ca. 1 1/2 tsp mixture. Sprinkle some extra desiccated coconut over these beautiful bliss balls. Store in your fridge for about 7 days. If you have too many, you can also freeze them for the following week. 

Enjoy!

(Makes: 12-15; Preparation time: 15min)

You will love them – as much as I and all around me do. 

I wish you all a relaxing Sunday evening and a happy new week,
Lots of love, Fabienne.

Pure Hydration

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Hot summer days call for pure hydration! Here's the perfect summer drink which is easy to make, hydrating and providing your body with lots of vitamins. On top of that, this pretty and refreshing drink is perfect for your summer party while it will satisfy your guests for sure – I promise. 

Pure Hydration-Refreshing Drink

Ingredients
1/2 cucumber, sliced
Citrus fruits of choice (grapefruit, lemon, lime, orange): one half per fruit, sliced
6 strawberries, halved
10-15 mint leaves
a pinch of himalayan salt
1 litre water/organic coconut water
a few ice cubes (optional)

Combine all ingredients in a large jar and mix.
Let it stand for at least half an hour for infusion before serving.
Enjoy and hydrate your body!

(Preparation Time: 10-15min)

Lots of love, 
Fabienne

Raw Carrot-Hazel Dreams

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The last couple of weeks I spent a lot of time in my kitchen experimenting and creating wonderful new recipes. As I want my recipes to be perfect I take my time and the time they need to be completed to perfection. 

My recipes not only need to be delicious, I strive them to be healthy and good for your body at the same time. Most of the time I try to include magical superfoods with lots of different properties. Today I present you my Raw Carrot Hazel-Dreams which you need to try out because they are simple to make and so delicious. On top of that they give you energy which lasts long and prevents sugar cravings.

Raw means they haven't been heated at all and its ingredients still contain their natural properties. The recipe consists of the main ingredients such as carrots, almonds, hazelnuts and cashews. A special ingredient is the yacon syrup. You might have heard of or come across it in other recipes of mine. Yacon is a large plant that is mainly grown and cultivated for its roots. Yacon syrup is commonly used as healthy replacements for sugar as sweeteners in various recipes. At the same time this sweetener is a real wonder elixir because of many reasons:

Yacon syrup regulates sugar levels, helps with weight loss, improves liver health, lowers "bad" cholesterol and blood pressure and is known to prevent certain types of cancer. On top of that it boosts digestive health and strengthens the immune system. The majority of the carbohydrate sugars contained in yacon syrup cannot be digested by the body, which results in a very low calorie intake and low sugar level coming into the bloodstream. It also helps the body to absorb vitamins and minerals of other foods while it's rich in potassium, calcium and phosphorous.

You're crazy about your health? Go nuts – seriously! 

Cashews: are packed with vitamins, minerals and antioxidants. Vitamins such as E, K and B6 come along with minerals like copper, phosphorus, magnesium, iron, selenium and zinc. These components are all very important for maintaining good health and are required for the body to function properly. According to research, eating more nuts such as cashews can lower your risk for cardiovascular disease by reducing blood pressure and "bad" cholesterol levels while potassium, vitamins E and B6 help to fight heart disease. The copper and iron work together to help the body form red blood cells which in turn keeps blood vessels, nerves, bones and the immune system healthy and functioning properly. Replacing the animal fats and proteins with the mono-and polyunsaturated fats found in cashews is an excellent way to manage your weight and reduce stored fat in the heart.

Hazelnuts: contain as cashews as well heart-healthy fats that can protect the health of your heart. Hazelnuts have a high amount of vitamin E in addition to B vitamins and folate. Vitamin E is especially important in maintaining healthy skin, hair and nails, while B vitamins are important in energy metabolism. Hazelnuts as a rich source of minerals such as potassium, calcium and magnesium, provides many health benefits such as regulating a healthy blood pressure. 

Raw Carrot-Hazel Dreams

Ingredients

Filling:
2 organic carrots, peeled and grated roughly
30g flax seeds, grounded
140g almond meal
450g fresh dates, pitted
2 tbsp psyllium husk
50g desiccated coconut
1 tsp cinnamon
a pinch of cardamom

Icing:
200g raw cashews, soaked before about 3 hours
1 1/2 tbsp lemon juice
3 tbsp yacon syrup (other option: maple syrup; non-vegan option: raw honey)
1 1/2 tbsp coconut oil, melted
ca. 80-90ml water
a handful of hazelnuts, chopped and toasted
a handful of shredded coconut, toasted

Combine all ingredients into your blender. Blend until mixture is combined together well.
Then pour the mixture into your muffin tins with a spoon. Pay attention that the mixture sticks together in the muffin tins by pressing down the mixture with a spoon. Depending on the size of your muffin tins you will get about 12-18 muffins out of the mixture. After this step you should put the tins into the freezer while you prepare the icing.

For the icing you only need to blend all ingredients listed above until mixture becomes smooth. While blending, pour the water at the same time into the mixture to be distributed evenly. Take the muffin tins out of your freezer and spread the icing over the muffins. Sprinkle the toasted hazelnuts and desiccated coconut over these little beauties. Then freeze them again for about half an hour until the icing sets on top of the muffins.
Serve and enjoy these Raw Carrot-Hazel Dreams!

(Makes: 12-18 depending on size of muffin tins; Preparation time: 60min)

I wish you all a great weekend and stay happy & healthy!

Lots of love,
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

Beetroot Seduced Dark-Chocolate Muffins

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Who doesn’t love chocolate? Who doesn't love beetroots? The combination of beetroots and dark chocolate fulfils these muffins with so much more flavour than ordinary chocolate muffins. There is no reason to be in doubt because of the beetroots as an extraordinary ingredient for baking. You won’t even recognise them if you don’t know the ingredient list. They might just add a little splash of red colour which is so beautiful. I did the test with some great friends I cooked for the other night. There was especially someone who normally doesn’t eat beetroots at all. Well, exactly this sceptic was the one who in the end couldn’t stop indulging on those lovely pieces. In fact, the beetroots seduce the dark chocolate in a very special way and add a deep flavour and moisture to the muffins without being dominant in taste.

These “Beetroot Seduced Dark-Chocolate Muffins” are simply delicious and at the same time very good for you as they are not only gluten-free, but also sugar-free and if you prefer vegan as well. Whenever you want to surprise some lovely people with something special, which is quick and easy to make, this is the recipe to refer to. Don’t judge before you tried them, my guests loved them! So, yours will too!

Beetroots: I love the color of beetroots, its taste, variation and lots of different possibilities to use it in cooking and obviously BAKING. When I buy beetroots on the farmers market I always look out for beetroots with their green leaves still on them to make sure they are fresh and healthy. This good-looking root vegetable is a real superfood and packed with lots of health-promoting antioxidants and other essential vitamins and minerals needed for good health and as a prevention of disease. Varies studies show that beetroots have anti-cancerous properties. Powerful antioxidants help protect cells in the body from free radical damage, preventing the risk of heart disease and certain cancers. Beetroot is highly nutritious and a good source of vitamin C which is needed for a healthy immune function. It’s also high in iron and folate, which promote and support the production of red blood cells. Additionally beetroot helps promote bowel health and lower cholesterol levels. The green leaves of beetroots are also highly nutritious and can be eaten, steamed with other vegetables or added to soups. 

Raw cacao powder: I guess we all love chocolate once in a while. The chocolate which is generally known is the highly processed product of raw cacao. Cacao is the queen of deserts. In its raw form it hasn’t been toasted, roasted or cooked and still preserves all its original health benefits. Cacao is one of the most antioxidant-rich foods on the planet, and at the same time one of the best plant-based sources of magnesium. Magnesium has a calming function and helps to keep us relaxed.
Dark chocolate: I used 85% dark chocolate as I really love chocolate to be as dark as possible. It’s up to you which percentage you use, I just recommend you everything starting from 75%. 

Eggs: For baking these muffins I actually used real organic eggs from the farmers market. As eggs are difficult to substitute I stick with them in this recipe. Concerning eggs it’s very important for me that they’re from a local farmer and organically grown. With eggs you will really taste whether they’re organic or not. 

*Flax egg: If you want the muffins to be vegan you can make a flax seed egg replacement, usually referred to as “Flax Egg”. However, it’s not a 100% substitution of an egg, given that it doesn’t bind as good as an egg does during baking. Instead of using grounded raw flaxseeds you can also use chia seeds with similar effects. I love both versions and usually switch from the one to the other. In the end it really depends on what works better for yourself. Nevertheless, it’s the way to go for vegan baking and cooking. After experimenting a bit with "Flax Egg" I can recommend it especially in muffins, cookies, brownies, bread loafs and pancakes. (Mhmm... more recipes will come soon in future posts).

Almond flour: 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. With almond flour as the ideal gluten-free version, you get an extra nutritional boost into your muffins without any loss of taste or texture. If you don’t mind the muffins containing gluten, you can use whatever flour you like the most (e.g. spelt flour). Almond flour can be homemade with a powerful high speed blender or bought in various health food stores. 

Coconut oil: After I discovered this magical oil, I could never ever go back to cooking, baking – yes even doing some beauty treatments – without it. From maintaining a healthy heart and fighting infection, to improving digestion and metabolism and even promoting healthy skin and hair, coconut oil is simply amazing. It’s one of the best oils to cook and bake with as it won’t turn into harmful transfats when heated at high temperature.

Beetroot Seduced Dark-Chocolate Muffins

Ingredients
250g raw beetroots, grated
3 organic eggs (60+) / or Flax Eggs* (vegan option; see details in this post)
150ml coconut oil, melted
120ml agave nectar (or raw date syrup)
50g dark chocolate (mind. 75% cacao, I used 85%)
200g organic almond flour
5 tbsp raw cacao powder
2 tsp baking powder
Some pinches of desiccated coconut
Pinch sea salt

*3 Flax Eggs
Ingredients
3 tbsp grounded raw flaxseeds
7 1/2 tbsp water

Note: To grate the beetroots I recommend you wearing gloves and not the most delicate clothes!

(Makes: 14 small muffins; Preparation time: 30min; Baking time: 20min)

Preheat the oven to 180°C. 
Warm the coconut oil in a saucepan on a very low heat. Add the agave nectar and chocolate and stir until the chocolate is melted. Remove from heat. Add the grated beetroot and stir to combine.
Non-vegan option: In a small bowl beat the eggs.
Vegan option: In a small bowl combine the grounded flaxseed with the water and stir. Leave the mixture for 5 minutes to thicken. 
Add either the beaten eggs (non-vegan) or the Flax Eggs (vegan) into the saucepan. 

In a separate bowl mix the flour, baking powder, cacao powder and salt together and stir into the beet mixture. 
Sprinkle the bottom of each muffin tray with a pinch of shredded coconut. Divide the batter into the muffin trays. Bake for about 20 minutes or until slightly dark and cracked on top and still a little sticky inside. Mine took exactly 20 minutes. When you’re not sure if the muffins are baked enough check with a wooden stick, whether batter still sticks on it or not. Leave to cool.

They taste amazing while warm, but can be cooled and kept in an airtight container in the fridge for 2-3 days.

Well, I love chocolate. And beetroots. Have fun and happy indulgence!
With lots of love, Fabienne.

Rainbow Tandoori Masala

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There is nothing better than heading to the market at 8am on a Friday morning. The market streets are already packed with people, the sunshine presents nature’s wonderful produce from its best side. I often first walk through the market and watch where there are the best looking fruits and vegetables and get inspired from the seasonal highlights. This time those colourful peppers, chilis, courgettes and eggplants grabbed my attention. It’s amazing how there are so many different types, shapes and colours of only one single vegetable. Well, I couldn’t resist and had to buy a bunch of those beauties. I already had the perfect dish in mind. 

The dish I thought of was a typical Indian one with lots of different colourful spices, so the perfect match for those beautiful vegetables I bought on the farmers market. Personally, I think it’s very important to buy and eat local – preferably organic – products, on the one hand to support local farmers and on the other hand for ecological reasons. I totally love the atmosphere in the morning on the farmers market, where people seem to be much more relaxed than elsewhere. 

I call this dish "Rainbow Tandoori Masala" because of the vegetables and spices huge variety in colour. The infusion of the different spices from the Tandoori Masala add the highlight to the dish. The central idea of this dish comes from the time when I was travelling. Particularly it was inspired from the wonderful vibrant city of Montreal, where I’ve been living for a while some years ago. Montreal sits at the epicentre of one of the most unique cultural enclaves of North America. Old European charm, contemporary art and design, lovely green spaces and parks, lots of galleries, boutiques and museums culminate in Quebec’s marvellous cultural capital. The great range of different cultures, vibes, ideas and tastes coming all together in one place was what inspired me the most. Exactly this convergence is represented in my "Rainbow Tandoori Masala", where all those different colourful spices and vegetables come together in one single dish and harmonise. Personally, this is one of my favourite dishes and reminds me of the wonderful time I had in Montreal, its people and the different cultures I met and got inspired from. I’m very thankful for that.

This "Rainbow Tandoori Masala" dish is the result of this valuable journey with its heartwarming memories, which I want to share with you. This dish is ideal to cook for family and friends, as it is easy to cook in bigger quantities.

Spices add so much flavour and goodness to your dishes. Their outstanding health benefits should be another reason to include them more often into your cooking. That’s why I suggest you making your own Tandoori Masala Spice Blend in a little bit bigger quantity. Without any effort you can easily use the spice blend in future cooking as well.

Tandoori Masala Spice Blend is a mixture of spices traditionally used in the north Indian and Pakistani kitchen. The spices vary from one region to another, but typically include garam masala, garlic, ginger, onion, cayenne pepper and may include other spices as well. Garam masala again is a blend of different ground spices. The word garam refers to “heat” in the Ayurvedic system of medicine, meaning “to heat the body” as these spices elevate body temperature. The composition of garam masala differs regionally, with many recipes across India according to regional and personal taste. The ingredients of the mix are toasted, then ground together. A typical Indian version of garam masala contain: black and white peppercorns, cloves, cinnamon, nutmeg, black and green cardamom pods, bay leaf and cumin. (Source: Ramu Rau, Santha (June 1969). The Cooking of India (Foods of the World)).

Tandoori Masala Spice Blend

Ingredients:
20g / 4 tbsp cumin seeds
15g / 3 tbsp ground turmeric
15g / 3 tbsp paprika
10g / 2 tbsp ground coriander
2 whole cloves
5g / 2 tsp ground ginger
5g / 2 tsp ground cinnamon
5g / 2 tsp ground cardamom
5g / 2 tsp cayenne
5g / 2 tsp fresh ground black paper
3g / 1 /2 nutmeg grated
Note: In an airtight jar, stored in a dark place, it can be kept for about 6 months. 

Cayenne: Known for its detoxifying properties it stimulates the circulatory and digestive systems and neutralizes acidity in the body.

Cloves: Garlic can provide some serious health benefits to the circulatory system if consumed in large doses. In fact, it can also function as a protection against certain cancers. Well, we usually don’t consume lots of amounts of garlic, however consumed in small, regular doses garlic still contributes to overall good health. Garlic is low in fat and will help your body to absorb calcium from other sources.

Cumin: Cumin has a slightly nutty flavour and is notably fragrant in whole seed form, rather than grounded. It’s mostly known to be used in Middle Eastern and Indian cuisine where it is celebrated for its taste and its nutritional properties at the same time. Including cumin in your cooking is a fantastic way to get magnesium into your body. Magnesium is helpful for controlling blood pressure as well as essential for optimum heart health. Cumin is also a rich source of iron, which your body needs to carry oxygen to its cells and is known to support the digestive system. 

Turmeric: Turmeric has a bitter but warm flavour and is most commonly used to make curry. It has long been used medicinally for its anti-inflammatory properties. In Chinese Traditional Medicine it’s even used to treat depression. Recent research has also shown it to be a strong antioxidant which can help to control cholesterol levels. 

Fresh Ginger: Whenever I feel to get a cold I always eat ginger or simply include it into my dishes. Ginger is a real immune-boosting food and most commonly known for its ability to fight colds and flu. It not only adds an aromatic flavour in your cooking, it also has effective anti-inflammatory properties. Alongside a long list of minerals, vitamins B6, E and C are the most prominent vitamins. In Chinese Traditional Medicine ginger is being used for over 2000 years to treat various discomfort.

Well the ingredient list seems long, but this recipe is very simple and easy. Just make sure you prepare and chop up all ingredients needed in advance, as the cooking process moves quiet fast once you have started. Same story for the tandoori masala mixture with another advantage: Once you have mixed up all spices together in a bigger quantity as needed for one recipe, you can easily store the tandoori masala in a an airtight jar for up to six months and use them in future recipes.  Well, when you are prepared you’re nearly finished as you only have to through everything into the pan, stir and wait. 

Nutritional yeast: With its nutty, almost cheesy flavour nutritional yeast tends to be a good seasoner for vegan recipes. Nutritional yeast is often high in B12, which is an important vitamin that a lot of people are deficient in. 1 tablespoon a day provides you with the recommended daily intake of B12. Nutritional yeast is also a complete protein, contains other B vitamins, is low in fat and sodium, free of sugar and gluten and contains iron. It’s an inactive form of yeast and should not be confused with brewer’s yeast used for raising bread.

Zucchini: In Switzerland, yellow or green zucchini are available fresh from Spring to mid-Fall. The familiar dark green zucchini, the round scalloped patty pan, and other varieties like the pale yellow are all members of the squash family. The optimal purchasing season of zucchini is from July through September. Select small zucchini, which will be younger and more tender. Fresh zucchini is a good source of vitamin A and C. It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.

Eggplants: There are several varieties available on the Swiss farmers markets. The most common variety has a deep purple colour. Other varieties include the round violet-colored variety from Italy, which has a very white flesh, and the small white eggplants, which are originally from Asia. The optimal season to purchase eggplants reaches from August to September, where this vegetable can be bought at its very best quality. Look for firm, but not hard texture. Smaller eggplants will almost always be the least bitter in flavour. Like many other vegetables they are a great source of dietary fibre which aids in digestion. Since eggplants contain almost no fat or cholesterol, it’s a very healthy food for people trying to lose weight due to its fibre content which is very filling. Additionally eggplants are also a great source of antioxidants. Having high levels of antioxidants in your body will protect the organ system in your body from harmful infections and diseases, including cancer and heart disease. They also contain vitamin C, which is a key part of the immune system which stimulates the production and activity of white blood cells. The list of benefits can go on and on. Eggplants are also wonderful sources of phytonutrients, which have long been known as boosters for cognitive activity and general mental health – so to speak as a “brain food” – whereas they increase blood flow to the brain for boosted power of memory.

Bell Peppers: Bell peppers range in color from pale to dark green, then from yellow to orange to red. Some peppers range from green to purple to brown to almost black. The flavors can vary from bland to sweet to bittersweet. Bright red or orange peppers are more mature fruits. They will have a sweeter flavor and higher nutrient content. Green and purple peppers are immature and have a more bitter taste. Always try to purchase peppers grown in your region. Although bell peppers are available year-around, the best quality and freshest flavors occur from July through October. Look for firm peppers with richly colored, shiny skin. The sweet pepper is one of the most nutritious vegetables. They are an excellent source of vitamin C – up to 10 times more than lemons. They also contain significant quantities of vitamin A and Vitamin B, along with calcium, phosphorous, iron, thiamine, riboflavin and niacin.

Chickpeas: Chickpeas are high in protein, fibre and iron. Chickpeas are great for digestive health, consuming a small amount each day can also lower levels of bad cholesterol and improve heart health. With its complex and valuable antioxidant composition provides a serious boost of goodness.

Coconut milk: I’m in love with coconut, even more with the creamy milk made from the flesh of the coconut. Coconut milk is an amazing alternative for diary and very nutritious at the same time. It contains a whole fortune of vitamins such as B, C and E. Additionally this treasure is rich in iron, phosphorus, potassium and magnesium. I usually use coconut milk to soften and to increase the creaminess and thickness of a dish.

Rainbow Tandoori Masala

Ingredients:
1 tbsp coconut oil
1 shallot, diced
1 big clove fresh garlic, minced
10g fresh ginger, minced
1 small chilli, finely chopped (optional)
1 1/2 tbsp Tandoori Masala Spice Blend
1/2 tsp fine-grain sea salt, add more if needed
800-900g diced fresh tomatoes with their juices (or 2 cans diced or whole peeled tomatoes)
400g cooked chickpeas  (or 1 can organic chickpeas), drained and rinsed
2 medium zucchini, diced
1 eggplant, diced (250g)
2-4 mini bell peppers (200g)
1 1/2 tbsp nutritional yeast
Splash of coconut milk
For serving:
200g uncooked basmati rice
Fresh cilantro
Fresh lemon juice
(Serves 4; Preparation Time: 20-30min; Cooking Time: 30min)

Heat the oil over medium heat in a large saucepan. Check if a drop of water fizzles when dropping onto the pan. If so, add the shallot, garlic, ginger and (chilli: optional). Cook for a few minutes. Add the prepared tandoori masala mixture and salt, cook for another 2 minutes.

Add the diced tomatoes and their juices and stir everything well with a wooden spoon. Raise heat a bit more, add nutritional yeast, chickpeas, zucchini, eggplant and bell peppers and simmer mixture for about 10 minutes or more. During this time mixture can thicken, vegetables cook and flavours develop. When vegetables are cooked and mixture seems thickened, add a splash of coconut milk to smoothen everything a bit (optional). If you want it to be even thicker, add some more nutritional yeast. Add additional salt to taste and vary the spice of your dish with extra Tandoori Masala Spice Blend if too mild.

Meanwhile cook basmati rice if preferred on the side. Serve rice beneath or on the side. Decorate with chopped cilantro, some freshly squeezed lemon juice and here it is: our freshly made "Rainbow Tandoori Masala".

Grab your fork, smile and enjoy!

Thanks to the lovely ladies from Family "Vollenweider Gemüsebau Nigelsee" at the farmers market for their helping hand and lovely presentation of their products, which made taking photographs much easier. Their vegetables are simply beautiful and very tasty!

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.

Welcome to Natural Always!

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Cheer with me to my new blog Natural Always with this Straight-to-Heaven Blueberry and Raspberry Smoothie which can be enjoyed either for breakfast as a protein kick into the day or also as a light dessert on a late summer night. That's the secret drink I sipped on which kept me going while working days and nights on the production of this blog. This wonderful creamy smoothies not only delivered me with a lot of creativity, they literally taste like heaven. 

At the time my taste buds were spoiled, they provided me with lots of valuable superfoods. This smoothies burst full of antioxidants provided through the chia seeds and either the raspberries or the blueberries. Superfoods have lots of health benefits and one of my absolute favourite are chia seeds. Hands down this powerful seeds are amazing due to its great range of use in the kitchen and their ability to transform your daily breakfast 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!". Seriously, 1 tbsp chia seeds treats your body with more calcium than a cup of milk, more omega-3-fats than a piece of salmon, and more antioxidants than a handful of blueberries. 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! 
Chia seeds are also a good source of dietary fibre, which is needed for bowel health and protein providing the body with essential amino acids for growth and repair. Chia seeds contain calcium – beneficial for bone health, and provide other minerals such as iron. magnesium, zinc and B vitamins, which will naturally boost energy levels and health. Also known as a cancer prevention chia seeds are real superfoods. Start today, the best way to add chia seeds to your diet is to sprinkle a tablespoon over muesli and porridge, or as I did here add this goodness to your smoothies or salads. You can even bake and do other wonderful things with them as I will show you in future posts. I simply love chia seeds.

Beautiful berries such as blueberries and raspberries bursting with colour and flavour, not only taste delicious they're also considered as superfoods. Of all fruit and vegetables they contain the highest levels of antioxidants. Blueberries and raspberries are also an excellent source of vitamin C, which is needed for healthy immune function, collagen production, and to promote healing. 

Coconut milk as an amazingly nutritious dairy alternative contains lots of vitamins such as B, C and E, whereas it is rich in iron, phosphorus, potassium and magnesium.  

Moreover I always try to use local and organic ingredients in order to eat the best quality, nutrient dense food for optimum health without any chemicals, preservatives and additives. The best way to remove toxins from your diet is to eat organic foods whenever possible. If you only buy some organic products, in this recipe you should buy organic (frozen) blueberries. In this recipe I prefer frozen berries to enjoy it cold, which is extra refreshing. 

This recipe needs some preparation in advance, though doesn't require any effort at all. Just mix the chia seeds with the coconut milk, stir and put it in the fridge overnight. Next morning you'll be so cheered to wake up to this nearly prepared deliciousness, nevertheless how late you went to bed the other night. It doesn't only cheer you up, it will definitely help you to perfectly start your day with lots of nutrients, proteins, fibre and omega-3-fats. Just grab your blender and be happy!

Straight-to-Heaven Blueberry (and Raspberry* ) Smoothie

Ingredients:
1 tbsp chia seeds
3 tbsp coconut milk
40-50g frozen blueberries (raspberries*)
2 tbsp fresh lemon juice
1 tbsp raw date syrup (or: agave nectar, maple syrup)
pinch of ground cardamom (natural grounded bourbon vanilla*)
for decoration: mint leaves, blueberries, (raspberries*) 
(Serves 1; Preparation time: 1h/overnight, making: 10 min)
*The Raspberry Straight-to-Heaven Smoothie follows the same recipe as the version with blueberries, and is only substituted by raspberries and natural grounded bourbon vanilla.

In advance: mix chia seeds with coconut milk, stir well and refrigerate for at least 1 hour (better: overnight) until mixture is gooey. 

In a food processor combine the chia-cocconut mixture together with the frozen blueberries (*raspberries), lemon juice, agave nectar and cardamom (*natural grounded vanilla). Blast on high until everything is smooth. Decorate and serve immediately.

Note: the consistency of the smoothie should be more like a pudding, so usually I spoon out everything and use a beautiful straw for decoration.

I hope you enjoy your trip to heaven and of course my new blog!

Cheers to you with lots of love, Fabienne.