Ginger boost your immune system

gingertea.jpeg

Winter has hit hard on some of the European countries and all I see from my western friends on social medias is heaps of snow. With the cold weather comes a running nose, sore throat or even the flu with fever. 

If you haven't heard yet, it's about time - Ginger is your immune system's best friend. So called ginger shots are booming right now. It's usually a mix of raw ginger with lemon and honey. Those who like it more spicy add some cayenne pepper and the ones with a milder taste mix it with some banana or mango. 

For me cold weather also screams hot drinks. So I thought why not use your ginger shot as a tea basis? My husband and I always drink a fresh ginger tea in the morning (just fresh ginger cut in pieces and pouring hot water over it). But with this ginger shot mix it tastes so much better and you can really feel that your immune system benefits from it. So if you feel like having some hot tea in the morning instead of just a shot, give it a try. 

INSTRUCTION

  1. Blend all ingredients in a blender and keep in a airtight jar
  2. Take 1 tsp in your tea cup and cover with hot water

INGREDIENTS (200ml)

  • 80g fresh ginger
  • 2 Lemons, juice
  • 1 Tbsp Manuka Honey

Hummus in all kinds of colors

chickpea.png

You voted on Instagram and so I bring you a few hummus variations. Hummus is an amazing dish which can be served as appetizer, spread or as a topping for your Buddah bowls. It is packed with plant protein and fiber which make your digestive system super happy. On the left you can see some of the benefits of chickpeas in more details

Due to their high fiber content, they help reducing your cholesterol levels and thus protecting your heart.

They make sure that your blood sugar levels are stable and is preventive of diabetes 2.

The insoluble fiber in chickpeas travels all the way to the last part of your digestive system (colon) and takes care of a healthy intestinal flora.

Nutrient wise chickpeas provide Manganese which supports your bone health. 1 cup covers already 85% of your daily need.

Folate is another important mineral found in chickpeas. It makes sure that your nervous system as well as your brain are kept healthy.

And last but not least you also benefit from the iron and zinc which support your immune system and help your body in energy production.

So you see, chickpeas are an amazing food which should be part of your diet. And hummus is one of the most delicious ways to eat them

 

 

 

BASIC RECIPE

IMG_6934.JPG

INGREDIENTS

  • 1 can drained and rinsed chickpeas
  • 2 Tbsp tahini
  • Water
  • Salt and Pepper
  • 1 Garlic glove

BASIC INSTRUCTION

  1. Add all ingredients to a food processor.
  2. Be careful with the amount of water. Add little by little to get the consistency you want
  3. Blend well and serve

 

 

 

 
FullSizeRender 3.jpg

BASIL HUMMUS

Just add a bunch of fresh basil leaves to your basic recipe

IMG_7365.JPG

BEETROOT HUMMUS

Add half a beetroot to your basic recipe. You might need to add a little bit more water.

 
IMG_3981.jpg

AVOCADO HUMMUS

Instead of the tahini I used 1 Avocado to make an avocado hummus.

Of course the easiest way to twist the traditional hummus is to add some new spices and play around with them. Instead of just salt and pepper why not add some yellow curry powder or paprika powder? Or maybe add some chili flakes to make it spicy.

Here are some further ideas how to give your hummus a little twist and color

Roasted pepper hummus

Roast one red bell pepper (capsicum) in the oven. Remove the skin and add to your hummus


Sun dried tomato hummus

Add one cup sun dried tomatoes to your hummus. If they are soaked in oil, dry the oil with a kitchen towel before adding them to the food processor

Spinach hummus

Add one or two cups of spinach to your hummus

Have fun playing around with the hummus recipes and let me know if you have an other great variation, because I love hummus :)

Nurture your happiness,
Dominique

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!

Homemade Hummus On Toasted Sweet Potato

Let yourself emerge on a journey to the middle east with this delicious hummus recipe. Not only are chickpeas a great source of protein, they are also high in fibre to stabilise your blood sugar levels. You can use them as spread on whole grain bread or as I did on toasted sweet potatoes, or you just dip your raw vegetables in it. 

INGREDIENTS (2-3 servings)

  • 1 can chickpeas, drained
  • 2 Tbsp tahini paste
  • 1 Garlic glove
  • 1 Tsp parpika powder
  • 1 Tsp sea salt
  • 1 Tbsp olive oil
  • 1 Medium sweet potato

INSTRUCTION

  1. Put all ingredients except sweet potato in a food processor and blend well
  2. Cut the sweet potato in 1cm thin slices and toast for about 15 minutes
  3. Spread hummus on top of the sweet potato and garnish with fresh tomatoes

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

Cacao Bliss Balls

Whether you need a little treat with your coffee or an energy boost before your workout - these raw cacao bliss balls will do the trick. They are nut-, dairy- and gluten-free and get by without added sugar. The sweetness comes from dried fruits. I opted for dried figs as they have a lower glycemic index and therefore a lower impact on your blood sugar.

INGREDIENTS

  • 60g roasted gram
  • 120g dried figs (soaked in water over night)
  • 10g raw cacao powder
  • 1 tsp cinamonn powder
  • 10ml coconut water (optional)

INSTRUCTION

  1. Put all ingredients in a blender and mix with milling blade
  2. Add liquid if not sticky enough
  3. Form little balls and roll in raw cacao powder
  4. Store in fridge and eat within a couple of days