Green peas on my bread, please

After having hummus as a spread for the last few weeks, it was time to come up with a new spread. The last weekend I was in Bangkok and had an amazing vegetable sandwich with green pea mousse. It tasted delicious, so I had to experiment myself. Green peas are not only rich in fiber, they also brim over with micro nutrients such as vitamin K, B, copper, folate and zinc. So next time you are looking for nutrient dense spread with all the good stuff nature has to offer - think about me and my green peas :)

INGREDIENTS (1 JAR)

  • 1 cup frozen green peas (150g)
  • 1-2 Garlic clove
  • 2 tsp curry powder
  • 1/2 Avocado
  • 100ml Almond milk
  • 1 Lime, juice
  • Salt

INSTRUCTIONS

  1. Mix all ingredients in a food processor and blend well. Add some more milk or water if to thick

Of course you can also use fresh peas, just cook them before mixing. Adding the avocado makes sure, that the liposoluble vitamins(A,D,E,K) are absorbed by your body.

Spread it!

Since going fully plant-based three weeks ago, I was actively looking to find some great alternatives for the cheese and egg on my sourdough bread. And guess what, there are so many different spreads spreading the internet. So today I will present you three plant-based toppings for your Sunday Brunch. If my husband loved them, so will yours!

Hummus
This recipe you can already find here. Maybe play around a bit with the hummus and add some beet root, avocado or get further inspiration from buzzfeed.com


Tofu scramble with tomatoes
This is quite a great substitute for your normal scrambled eggs. You need

  • 1 block silk organic Tofu
  • 1 Tbsp Nutritional yeast
  • 1 Tsp paprika powder
  • 1 Tsp salt
  • 1 Tsp Turmeric powder
  • 1 Tbsp Coconut oil

Mix all ingredients except for the coconut oil in a bowl and mix well. You will get a scrambled egg like mixture. Heat the coconut oil in a frying pan and fry your tofu scramble for approximately 8 minutes (the longer, the thicker it gets)


Lentil-Curry Mousse
On my look out for plant-based spread I came across this recipe from Ana and Nina, two Swiss Food bloggers (check out their page here). It's a great alternative to hummus and gives your breakfast an Indian touch. For my version you'll need the following:

Hummus, Tofu scramble and Lentil-Curry paste

Hummus, Tofu scramble and Lentil-Curry paste

  • 150g raw red/yellow lentils (important to choose red or yellow as they will get mushy)
  • 1/2 Onion
  • 1 garlic glove
  • 100ml Almond milk
  • 300ml Water
  • 1 Tsp Turmeric powder
  • 1 Tsp paprika powder
  • Salt and Pepper
  • 1 Tsp Coconut oil
  1. Heat the coconut oil in a sauce pan and sauté onion and garlic.
  2. Add lentils, almond milk, herbs and water and let simmer until the liquid is absorbed by the lentils. If they are not soggy enough, add some more water.
  3. Once the lentils are done, add salt and pepper according to your taste and let cool down.
  4. Blend everything with a blender and your lentil-curry spread is ready

 

Buckwheat Pancakes

Good morning everyone. What is better than to start your weekend with a nice staple of amazing pancakes? Nothing, that's right. Therefore let me share with you this amazing buckwheat pancake recipe with apple gula melaka syrup. I got inspired by a very talented, plant based living couple - André and Rita from Cocoon Cooks. Check their page for further plant based recipes, they have a wide selection from breakfast, dinner, sweets and drinks.

INGREDIENTS (4 Pancakes)

  • 70g buckwheat flour
  • 1/4 apple, diced
  • 1 Tsp gula melaka
  • 1 Tsp cinnamon
  • 100ml Almond milk
  • 1 Tsp flax seeds + 3 Tsp water
  • Coconut oil

INGREDIENTS Apple sauce

  • 3/4 apple
  • 1 Tsp gula melaka
  • 1 Tsp cinnamon
  • 1 Tsp coconut oil

INSTRUCTION

  1. Mix flax seeds with water and let soak for 5 minutes
  2. In the meantime, prepare pancake batter by mixing flour, apple, gula melaka, cinnamon and almond milk
  3. Add flax seed mixture to the batter and combine well
  4. Heat some coconut oil in a frying pan and with a spoon form little pancakes with your batter. Fry from each side for 2-3 minutes until golden brown
  5. In a sauce pan, heat all ingredients for the caramel sauce and pour over your pancakes

 

Vegan breakfast explosion

A plant based whole foods diet should be the basis of everyones nutrition - lots of vegetables and fruits, legumes, grains and beans, nuts, seeds and other healthy fats. If you come from a western country cheese and cold cuts are essentials for the breakfast table and are usually accompanied by some sort of eggs.

This vegan open-faced sandwich is the perfect plant based start into a productive day. The bread is a spelt-rye mixture and the olive paste gives a salty flavor. The Falafel provide the necessary proteins and fiber and with the avocado you get some filling healthy fats.

INGREDIENTS:

Falafel (10 small balls)

  • 1 can chickpeas
  • 2 Tbsp spelt flour
  • 1/4 onion, cut
  • 1-2 gloves garlic
  • 1 Tsp cayenne pepper
  • 1 Tsp curry powder
  • 1 Tsp turmeric
  • Salt and pepper to taste

Olive paste

  • 150g pitted black olives
  • 30g caperes
  • 1/2 lemon, juice
  • 1 Tbsp olive oil

Spelt-Rye Bread

  • 200g Spelt flour (whole grain)
  • 350g Rye flour (whole grain)
  • 2pck dry yeast
  • 350ml lukewarm water
  • 1 Tsp salt

 

INSTRUCTIONS

  1. Pre-heat oven at 180 Celsius
  2. For the bread, dissolve yeast in water and mix everything together. Kneed until you get a soft dough. Let raise for 2 hours.
  3. For the falafel, drain and rinse chickpeas. In food processor add chickpeas with all the remaining ingredients and blend well. Form little balls with your hands.
  4. For the olive paste, put all ingredients in a food processor and blend well
  5. From the bread dough form a loaf and let raise for another 30 minutes. Then bake for about 45 minutes.
  6. Heat some coconut oil in a frying pan and roast falafel gently from all sides.
  7. Top a piece of bread with some olive paste, avocado and falafel. (you can also take a whole grain wrap instead of the bread)

A Popping Twist to your Granola

Yesterday I wanted to see how raw popcorn kernels pop in a frying pan. Let me tell you, this is super fun to watch :) But as I am not a big popcorn eater, I had to find another way to use the freshly made popcorn. So why not create a new granola recipe? The result reminds me a bit of the sweet caramel popcorn we used to buy at our local supermarket. If you like to mix your granola up a bit, this recipe is for you. AND popcorn is a whole grain food providing lots of fiber to your diet. On top of that, it is low in fat and calories and high in protein. So let's start popping!

Popcorn Granola

Add a popping twist to your granola

INSTRUCTION

  1. Pop the corn kernels: Add some olive oil to a frying pan and add a few kernels. Once they start popping, the oil is hot enough to add the remaining ones.
  2. Mix oats, popcorn, coconut oil, coconut syrup, cinnamon, sunflower seeds and salt in a bowl and mix well
  3. Put granola on a baking sheet and bake for about 15-20min at 180C

INGREDIENTS

  • 100g rolled oats
  • 50g raw popcorn kernels
  • 3 Tbsp coconut oil
  • 3 Tbsp coconut syrup
  • 1 Tsp cinnamon
  • Handful sunflower seeds
  • pinch of sea salt

Amaranth porridge with a natural energy booster

The last couple of weeks I tried to mix up my breakfast a little bit and include some new foods. Today I tried something similar to porridge but instead of oats I used amaranth. This grain has been used by the Aztecs and is very common in Mexico. Similar to other grains it can't be eaten raw but needs to be cooked in water or you can pop it in a frying pan (I will definitely try this one day - so stay tuned for the update on this). Amaranth has amazing nutritional values and could for sure fall under the category superfood. It is very high in protein and free of gluten. Additionally its fiber content helps your digestion and balances your blood sugar level. So perfect for the start of your day!

But not only amaranth makes this breakfast the ideal wake up meal. Refined with the energy boosting Maca powder you will feel prepared for the day ahead. 

INGREDIENTS (1 Person)

  • 100g Raw amaranth
  • 250ml Almond milk
  • 250ml Water
  • 1 Tsp cinnamon
  • 1 Tsp maca powder
  • Handful mixed berries
  • Optional: Rice syrup 

INSTRUCTIONS

  1. Mix amaranth, almond milk and water in a pan and bring to boil
  2. Let cook for about 10 minutes or until liquid is fully absorbed (if amaranth is still to hard, add some more water)
  3. Let cool down a bit and then add cinnamon, maca powder and top with berries. If not sweet enough, add some rice syrup

Sweet Potato Cinnamon Pancakes

As you all know I love my smoothie-bowls for breakfast. However, I wanted to get some other options for my breakfast. I tried to eat something savoury but after around 12 hours without eating, my body cries for something sweet in the morning. Therefore I came up with these amazing sweet potato pancakes. They are gluten - , sugar - and diary free so suitable for almost everyone except vegans. It needs a little bit preparation the day before, but other than that, it is super simple and tastes amazing. Give it a try.

INGREDIENTS (4 thick pancakes)

  • 1 Medium sweet potato
  • 2 Eggs
  • 1 Tsp cinnamon
  • 1 Tsp Maca powder (organic burst)
  • 1 Tbsp coconut flour
  • 1 Tbsp coconut oil
  • Blueberries
  • optional: coconut syrup or greek yogurt

INSTRUCTIONS

  1. Peel the sweet potato and cook in boiling water until soft (can be done the night before)
  2. Mash sweet potato with a fork and add eggs, cinnamon, maca powder and coconut flour. 
  3. Heat coconut oil in frying pan. With a wooden spoon form little pancakes and fry from each side for about 5 minutes.
  4. Top with berries, syrup, yogurt (if dairy is ok for you) or any other topping you like.

Dragonfruit-Strawberry Smoothie

When I was living in Zurich, the dragon fruit (especially the red one) was always nice for decorations but tasted like water. Well, here in Singapore they have a sweet flavor and are refreshing in the humid weather. So why not combining the decorative effect with the delicious sweet taste? The pink color of the smoothie is an eyecatcher and will definitely draw attention to your breakfast bowl.

INGREDIENTS (1 serving)

  • 1 frozen banana
  • 100g pink dragon fruit
  • 50g frozen strawberries
  • 150ml almond milk
  • Toppings: homemade granola, fresh figs, blueberries, cacao nibs

INSTRUCTION

  1. Blend banana, dragon fruit and strawberries with almond milk. Add some more milk if you like it more liquid
  2. Add toppings

Protein Kaiserschmarrn

As an Austrian my mother used to make Kaiserschmarrn with lots of sugar and topped with even more jam and cream. So I thought why not try to get a protein packed, sugar free version of this traditional Austrian dish. I found a great recipe on justget.fit  It's still rather high in calories, so I'd recommend to have it for breakfast instead of dessert.

INGREDIENTS

  • 1 fresh banana
  • 2 eggs
  • 20g protein powder
  • 1 tsp baking soda
  • 1 Tsp coconut oil
  • blueberries and greek yogurt

INSTRUCTION

  1. Blend banana, eggs, protein powder and baking soda
  2. Heat coconut oil and pour batter into pan
  3. Let it slowly set, then make small flakes with a wooden spoon
  4. Top with blueberries and greek yogurt

If you prefer to have pancakes - just add the batter in small portions and fry until you get some small bubbles in the middle.

Overnight Oats - all time favorite

Since a few years, overnight oats have become very popular and I'm sure you've already heard about it. There are lots of variations to this nourishing breakfast bowl, it can be made dairy free, gluten free, nut free and therefore is suitable for everyone. As the name already suggests, it can be prepared "overnight" meaning that you don't need to wake up an hour early to get your breakfast ready. It even allows you to prepare one week serving in advance.

Basic ingredients for 1 serving

  • 250ml milk (alternatives)
  • 50g rolled oats
  • 1 tsp chia/flaxseeds
  • 1 tsp cinnamon

Toppings

  • Fruits: handful blueberries, 1 apple, 1 fresh fig or handful raspberries
  • Handful nuts & seeds
  • 1 Teaspoon cacao nibs (can be ordered on iherb.com)