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)

Cooling-down with a Smoothie-on-a-stick

Not only in Singapore the temperatures are climbing up to 35 degrees, but also in my hometown Zurich people are sweating like crazy. These temperatures scream for ice cream! Instead of reaching for the sugar and cream loaded vanilla and chocolate ice cream, try my smoothie-on-a-stick or how people call them: popsicles! Prepared in under 10 minutes, loaded with vitamins and minerals and free of any artificial sugar, they are the perfect afternoon refreshement.

INGREDIENTS

  • 1 Kiwi
  • 1 Mango
  • 1 Frozen banana
  • 1 Tsp Maca powder
  • 1 Tsp Spirulina powder

INSTRUCTIONS

  1. Peel kiwi and cut into pieces. Blend with half the frozen banana and spirulina powder.
  2. Peel and cut mango. Blend with other half of frozen banana and maca powder.
  3. Fill half of the Popsicle form with mango nicecream and the other half with kiwi nicecream. But in the freezer and enjoy.

Of course you can use any fruit combination to create a smoothie-on-a-stick. Just be creative and cool down in a healthy way. Happy summer everyone!

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

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.

Three kind of Bliss Balls

Bliss balls are a great way to still those sweet cravings without having to worry about added sugar. You can either create them as an energy ball for you pre-workout boost or as a protein ball for post-workout recovery or late night snack. All you need is a really good food chopper - I can recommend Philips Chopper HR1398 with 500W.

From left to right: Spirulina balls, coconut butter balls and chocolate protein balls.

Coconut butter balls

INGREDIENTS

  • 10 Dates (80g)
  • 100g Almonds
  • 2 Tbsp Coconut butter

Spirulina balls

INGREDIENTS

  • 10 dates (80g)
  • 100g Almonds
  • Tbsp Spirulina powder

INSTRUCTION

  1. Blend everything with a good food chopper
  2. Make little balls and keep in fridge. If dough is too dry, add some almond milk

Chocolate protein balls

INGREDIENTS

  • 60g Whey protein powder vanilla flavour (I used this one from Myprotein)
  • 30g Coconut flour
  • 10g Cacao powder unsweetened
  • 10g mixed seeds (sesame and pumpkin)
  • 10g Cacao nibs unsweetened
  • 100ml Almond milk

INSTRUCTION

  1. Mix everything in a bowl and kneed with your hands until you get a dough
  2. Form small balls with your hands and turn in raw cacao powder
  3. Keep in fridge