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.

Do you feel the beet?

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I absolutely love Sunday mornings, because there is enough time to enjoy the morning without any rush and prepare a delicious breakfast. On Sundays I always use either my blender or my slow-juicer for preparing juices, smoothies, pancakes, açai bowls and much more. This Sunday I craved a fresh cold-pressed juice with beets, carrots, lemon and ginger. These root vegetables in combination with lemon make up a refreshing and energising juice.

Beet-Carrot-Ginger Juice

Ingredients
270g beetroots
300g carrots
1 lemon, peeled
8g ginger

Simply cut the beets, carrots and ginger. Peel the lemon with a knife and leave white layer which is very healthy. Add everything in your slow-juicer and juice everything.
Mix and enjoy!

(Makes: 2; Preparation time: 10min)

This Beet-Carrot-Ginger Juice is not only naturally delicious – its ingredients mainly containing of root vegetables are very healthy as well: 

Beetroots: are not only beautiful in color, they're incredibly rich in nutrients especially in iron and calcium. Red beetroots have already been used for medical purposes in ancient times. Overall, they're very good for your liver and are well known for building red blood cells, purifying the blood and improving circulation.

Carrots: are best known for their high level of the cancer-fighting and immune-boosting antioxidant called beta-carotene. Additionally, carrots are also good in improving liver function, reducing inflammation and acidic blood conditions. 

Ginger: as the masterpieces of all roots are good for nearly everything and my go-to remedy when I don't feel very well. Ginger stimulates digestion, promotes circulation and warmth and is widely known as a remedy against nausea. 

Besides the juice I made a beautiful bowl of cacao-pear porridge topped with plenty of raw superfoods such as cacao nibs, desiccated coconut and freshly sliced pear. The recipe for the cacao-pear porridge is already on my blog and an adapted version of the Creamy Coconut-Chia-Porridge. It was so delicious and you should try it out as soon as possible!

I wish you all a relaxing and happy Sunday!

Lots of love, 
Fabienne.

Little Vegan Santas

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It's nearly end of November and December is on it's way. Christmas markets are already welcoming their guests with hot beverages such as mulled wine (called "Glühwein" in Switzerland), hot chestnuts and other delicacies. I really love the cosy atmosphere in December with magical lights, beautiful fragrances of mandarines and spices, warming teas and cosy hours with friends and family. Obviously, December as the last month of the year is also a time where overall a lot is going on, most of us are running from one place to the other to get everything done and organised before the new year. However, it's very important to take a break from all of that even if it's for a very short time. I usually take this breaks to do something good for me and my surrounding. I love walking outside in nature, reading a book, listening to some music, having coffee and tea with good friends and doing sports or yoga. Or how about baking a few handsome Little Vegan Santas?

On December 6 we celebrate "Santa's Day" in Switzerland. On this particular day, "Samichlaus" and his companion "Schmutzli" emerge from their cottage in the woods to visit children at their homes. In comparison to the American version, where Santa is flying on a reindeer-pulled sleight, our Santa walks through the snow with his dear donkey. When Santa visits the children, they are expected to make a promise to behave better in the upcoming year and recite a poem. In return, "Samichlaus" and "Schmutzli" will leave a bag full of peanuts, walnuts, mandarines, ginger breads, chocolates and of course Santas made out of bread called "Grittibänz". Based on this tradition, Swiss bakeries always sell "Santas" during this time of the year and especially on Santa's Day.

My Little Vegan Santas are made easily and the perfect match to your favourite cup of tea and juicy mandarines. On top of that, they are vegan and a bit healthier than the usual Santas bought somewhere. For these Santas I used spelt flour (Type 630) because I love spelt a lot and you should try it too. Of course you can also use any other flour. Sometimes I also mix different types of spelt flour to have a slightly darker, more whole-grain-dough, but it depends on whatever you like. Additionaly I use coconut oil in this recipe, because of its healthy properties. As an alternative you can always use plant-based margarine, but please watch out not to buy the ones with palm oil on the ingredient list (Thanks!). But honestly, there is no reason to change this lovely ingredient in my recipe.

These little beautiful Santas were coming right from the oven. Can you imagine this incredible smell?

Little Vegan Santas

Ingredients
500g spelt flour (Type 630)
300ml soy milk (or other plant-based milk)
60g coconut oil, melted (alternative: plant-based margarine)
2 tsp himalayan sea salt
2 tsp coconut blossom sugar
20g fresh yeast

Coating:
a pinch of turmeric
some extra soymilk
dried fruits (raisins, cranberries etc.)
sugar crystals

Put the flour into a big bowl, add the coconut blossom sugar, salt and mix. Melt the coconut oil. Meanwhile dissolve the fresh yeast in the soy milk. If everything is ready, pour the coconut oil and soy milk with the dissolved yeast into the prepared bowl. Then with your clean hands knead the dough until smooth for at least 5 minutes – with a lot of love. The longer you knead, the better it will be in the end. After this exercise, put the dough back into your bowl and cover with a damp (not wet!) and warm towel. Place the dough somewhere warm, maybe in your bathroom and let it rest for about 2 hours until dough doubles in its original size.
Preheat oven to 180°C.
Mix a pinch of turmeric with some soymilk. After that, separate the dough into four eqaul-sized parts. Then use your imagination and creativity and form little beautiful Santas, using scissors to form the arms and legs. As a next step, use a brush to cover the Santas with the prepared coating (turmeric & soymilk) and decorate with dried fruits and sugar crystals. Put Santas in the preheated oven for about 20-25 minutes until dough is golden brown.
Cool Santas on a rack for a bit and serve immediately while still a bit warm.
Enjoy with love!

(Makes: 4 Santas; Preparation time: 30min; Resting time: 2 hours; Baking time: 20-25min)

On Santa's Day these Little Vegan Santas are best with some mandarines and nuts, a cup of tea and a couple of good friends – what a combination. Enjoy with love!

And remember: it's very important to take a break from stressful moments in every day life – even if it's for a very short time. So happy baking and relax.

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.

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.

Raw Raspberry-Coconut Birthday Cake

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Happy Birthday Natural Always!
It's already one year ago since Natural Always was founded. This one year was great, obviously hard work and at the same time a lot of fun and filled with lots of new experiences! I can't wait for the future to come, to share with you all the new recipes I created and still have in my mind. I'm totally looking forward to continuing my mission of showing you how to find happiness through a healthy plant-based lifestyle step-by-step and in an easy way. On this occasion I especially want to thank all my lovely subscribers and readers for sharing their love and passion with me and for reminding me of doing the right thing. I also want to thank all those of you, who believe in and support me in doing what I'm passionate about and love to do. Thank you all very much!

For this special celebration I present you this Raw Raspberry-Coconut Birthday Cake, which is my favourite desert consisting of only simple ingredients which I absolutely love such as raspberry, coconut, cashew, almonds and dates to name the main ones. Trust me, each bite will melt in your mouth, it's soooo heavenly delicious that you always want to make this cake for any occasion to come! Although there is some time needed for preparation as the base and the whole cake need to go in the freezer for some time, it's so easy to make. Moreover, this Raw Raspberry-Coconut Birthday Cake is filled with only healthy and natural ingredients – as always. 

Raw Raspberry-Coconut Birthday Cake

Ingredients
Base:
45g desiccated coconut
150g fresh dates, pitted
70g raw almonds
1 tbsp raw cacao powder
a pinch of sea salt

Filling:
250g raw cashews (soaked overnight or for 3 hours in hot water)
50ml raw honey (vegan option: agave nectar/maple/date syrup)
125ml coconut oil, melted
200g coconut yoghurt without flavour (my favourite brands: harvest or coyo)
50ml fresh lemon juice
1 tsp bourbon vanilla powder
200g fresh raspberries (if frozen raspberries are used: thaw them completely before use)
fresh raspberries or figs, sliced (for decoration)

Line the base of a springform (20cm) cake tin with baking paper.
Combine all ingredients for the base in a food processor and blend. If mixture is too dry, add a little water (be careful: only a little!). If everything is well combined, press mixture firmly into the cake tin until mixture is evenly spread and base becomes level. Then put the cake tin into your freezer.

In the meantime start preparing the filling: warm the honey and coconut oil in a water bath until well combined and liquid. Drain and rinse the soaked cashews and place them together with the honey-coconut-oil-mixture, vanilla powder, lemon juice and coconut yoghurt into your food processor. Blend on high level until mixture becomes a creamy and smooth consistency. 
Pour half (only half!) of the filling over your base using a spatula. Add fresh raspberries to the remaining half of the filling and blend again on high speed until smooth and creamy. Then gently spread the second half of the mixture on top of the first layer and level with a spatula. Place the cake tin again into the freezer for 3-4 hours. Depending on your schedule it's also possible to leave it in the freezer overnight.

Take out the cake tin from the freezer half an hour before serving. Decorate the cake with extra raspberries – sliced figs are delicious as well. 
Try to lose the cake with a sharp knife running around the edge. Before cutting the cake into slices, make sure to run a sharp knife under hot water. 

Serve, smile and enjoy because life is wonderful!

Note: Another positive thing besides its great taste is that you can store this Raw Raspberry-Coconut Birthday Cake in your freezer for up to 3-4 weeks.

(Makes: 12 slices; Soaking time: min. 3h/overnight; Preparation time: 45min; Freezing time: 3-4 hours)

Happy Birthday Natural Always and thanks a lot to all my dear readers and lovely friends – I'm so grateful and happy!

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

Heart-Warming Banana Bread

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These days the weather is quite grey, wet and not very welcoming to going outside into the cold. Nevertheless fresh air is always a good idea, especially in the morning hours. On top of this, it's always a great feeling to return into a cosy and warm home, especially when there is something special waiting for you. Or can you imagine anything better than coming home to the overwhelming smell of freshly baked banana bread after a morning run in the forest? I can't, and that's exactly why I share this wonderful recipe with you in order to feel with me, smell it yourself and treat yourself to something special on a cosy Sunday.

This recipe is completely vegan, therefore doesn't contain any eggs. The chia seed mixture serves as an egg replacement and adds as a real superfood some fabulous health boosting properties.

As another great thing the banana bread is absolutely gluten-free, but could be adapted the other way round if you prefer to use an other particular flour which contains gluten (see Other options). I experimented a lot until I have found the right flour mixture which consists of buckwheat, almond and a little coconut flour. For the dates I used fresh Medjool dates, which provide together with the grated apple an extra touch of moisture and softness to the dough.

Heart-Warming Banana Bread

Ingredients
120g buckwheat flour & 30g coconut flour (*see Other options)
100g almond flour
1 1/2 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
1/2 tsp cardamom
1/4 tsp bourbon vanilla powder (or content of one vanilla bean)
1-2 tbsp sesame seeds

2 tbsp chia seeds + 7 tbsp water
80g walnuts, roughly chopped (or a mixture of nuts to your taste, e.g. macadamia, almonds)

3-4 mashed ripe bananas (ca. 375g)
1 big apple, chopped or grated (for a special texture I like to cut them into small chunks)
65g chopped dates (fresh if possible)
6 tbsp coconut oil
A little more coconut oil: to grease cake pan

*Other options: if you don't have coconut flour handy, just add up the buckwheat flour to 150g. I just love the bread to have a hint of coconut flour in it, but feel free to experiment according to your personal preference. Moreover, if you prefer and don't mind the bread to contain gluten you can also use any other flour such as whole wheat or spelt flour. However, I would still recommend to stay with the 100g almond flour for sure and adapt the remaining 150g using another flour of your choice.
(Makes: 1 loaf; Preparation Time: 1.5 hours)

Preheat oven at 150 degree Celsius. 
Line a loaf pan with baking paper or grease it with some coconut oil.

Mix chia seeds with water, stir well and leave it aside until mixture is gooey.
In a  bowl mash the banana and grate/chop the apple.
In a separate big bowl combine dry ingredients without walnuts (flour, baking powder, cinnamon, cardamom, bourbon vanilla, salt) and mix everything together. Add the chopped dates and stir well until the dates are separated evenly. I usually use a spatula to mix everything together. Now add the prepared chia seed-water mixture, mashed banana, chopped/grated apple and coconut oil. Finally add the roughly copped walnuts to the mixture. If all ingredients are combined together well, leave the dough-mixture as it is and don’t stir for too long. The dough should be smootly and not at all liquid, so don’t add any additional water.

Pour into the greased loaf pan and smooth the top. Sprinkle sesame seeds on top.
Bake until it’s well risen and golden on the outside. Baking time depends on your oven, mine takes about 45-50 minutes. Make sure to check bread regularly after 30 minutes. The bread is cooked when a toothpick inserted in the centre comes out clean.

Cool down the bread or enjoy when it's slightly warm with a cup of your favourite tea!

You'll believe me how good this Heart-Warming Banana Bread is, the latest you have tried it yourself and your neighbours are start knocking on your door. Happy tea time!

With lots of love, Fabienne.

Going Nuts: How To Make Your Own Nut Milk

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There is only one way to top the Good-For-You Granola with this heavenly delicious nut milk! This recipe shows you how to do this in a quick and easy way. Just soak your nuts overnight, and you will be able to quickly do your own nut milk the next morning without any hassle. The only thing you need is the nut you love, water, a blender and a sieve. As a sieve you can even use an old t-shirt, of course a cheesecloth or even a nut milk bag is the luxurious way to go, but anything similar will do a great job as well. So everyone can be the creator of her/his own nut milk according to its personal choice and taste. You can even delicately sweeten and flavour your milk with some dates, agave nectar and natural spices. It will never ever compare to the one you might have bought in a shop. You’re in full control of the ingredient list, so your nut milk will be free of any bad stuff and totally raw, additive-free, preservative-free and sugar-free. This creamy nut milk with its wonderful rich flavour will be full of goodness and the best choice for your body and soul – natural always.

The nut milk is especially lovely with my homemade Good-For-You Granola, to pour over porridge, to use in smoothies, for baking or to drink on its own.

Today I'm happy to show you my first video. I’m excited about your feedback, so please feel free to use the comment section below to tell me how you like it and what I can do better for the next video.

My love for nut milk evolved when I started to find out about my lactose-intolerance and was therefore looking for alternatives. Some years ago I was only familiar with soy milk, which was perfectly fine for me at the time as I have found an alternative to diary milk. As I educated myself more and more about food and its properties I came across a more natural and healthy substitute of soy milk, namely nut milk. For a while I was trying different store-bought brands with different variations in nuts and flavours. The one thing which disturbed me the most was the endless list at the back of most packages. I don’t understand why you put sugar in a natural product such as almond milk, when it doesn’t need any or could be substituted by a natural sweetener? Not to mention adding any additives and preservatives. Well, for me it was clear this wouldn’t be a longterm solution, so the obvious step was to create my own nut milk. Although I imagined it to be quite time-consuming and difficult, I was surprised how easy and quick it all went. Even better, you can decide what will be in your nut milk and vary the taste according to your taste butts.

When you do your own nut milk it’s very important to soak the nuts with a pinch of salt. And here’s why: Raw nuts contain substances which lock up all of its nutritions inside to prevent the nuts from sprouting and becoming a plant. Two of these substances are called phytic acid and enzyme inhibitors. If we consume phytic acid it binds to minerals in the digestive system which makes it impossible for our body to absorb the valuable minerals inside the nuts. Moreover, phytic acid can even cause mineral deficiencies. While enzyme inhabitors prevent our bodies enzymes from breaking down the food we are eating. In order to absorb the minerals, vitamins and proteins containing in nuts you should always soak the nuts in warm water with added salt to get rid of these substances.

Almonds: 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. Because almond milk doesn’t contain any cholesterol or saturated fat at all, it’s the perfect daily choice for people who are looking after their heart.

Cashews: Cashews are bursting with vitamins, minerals and fibre. In a vegetarian diet, cashews serve an excellent choice as they contribute a good level of protein and are a useful source of minerals such as iron and zinc. They’re also rich in magnesium, which improves brain function and is important for good health and vitality. As a special property, cashews are very high in the heart-healthy monounsaturated fat named “oleic acid”, which helps to reduce bad LDL cholesterol and increase the good HDL cholesterol.

Hazelnuts: Hazelnuts are a good source of vitamin B and E, as well as a good source of folate, which prevents heart problems and conditions such as Parkinsons.

Brazil Nuts: are highly nutritious nuts with a rich source of selenium, which helps prevent cellular damage from free radicals that contribute to the development of chronic diseases such as cancer. The brazil nut is a rich source of calcium and magnesium, needed for healthy nerve and heart function, iron for red blood cell production, and zinc for a strong immune system. They’re also a good source of vitamin E and vitamin B needed for energy production. 

Homemade Nut Milk

Ingredients
180g raw nuts (almonds, cashew nuts, hazelnuts, brazil nuts or pecans etc.) or 150g whole oat groats
1 litre water
pinch of fine sea salt
1 tsp spices you like (as whole pieces or grounded: cardamom seeds, cinnamon sticks, vanilla bean etc.)
Sweetener to your taste: 2-3 pitted fresh dates or a couple of spoonfuls of agave nectar
Equipment
1 large jar
1 litre sealable bottle
1 piece of cheesecloth or a fine sieve
(Makes: 1 litre; Preparation time: 10min; Soaking time: 6-8 hours or overnight)

The process of soaking the nuts in advance is crucial and absolutely essential for doing nut milk. Put the nuts in a container, cover with water and add the right amount of salt depending on the nuts you soak (see note below). Soak for 6-8 hours or overnight .
Drain the nuts and rinse well. Add the nuts to a blender with 1 litre of fresh water, add dates if you wish, blend on high speed for about a minute until milk becomes smoothly. 
Place the cloth or sieve over a jar. Strain the milk until only pulp is left and squeeze the rest of the liquid out with your hands.
Pour the strained milk into a sealable bottle. Add a punch of fine sea salt. If your using the ground spices and extra sweetener such as agave nectar add them to the milk and shake the bottle. Another option is to just add the whole spices to the milk bottle before placing into the fridge. Store in the fridge for 3-4 days.

Note: Salt amount for soaking the nuts: Soft nuts such as cashews, walnuts, pecans require 1 tsp of fine sea salt, while hard nuts such as almonds and hazelnuts need 1 1/2 tsp of fine sea salt.

Watch my video for inspiration and have fun creating your very own nut milk!

Stay happy and healthy.
With lots of Love, Fabienne.

Good-For-You Granola

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Did you know where the word “breakfast” is coming from? The word literally refers to breaking the fasting period, as it’s the first meal taken after a night’s sleep. As the body needs energy to powerfully start into the new day after resting, it’s very important to eat breakfast every morning. Skipping breakfast means not fuelling your body for performance, which automatically results in lack of energy and concentration and discomfort. Nourish your body in the morning, when new energy is most needed. Eating breakfast is also one of the best and fastest ways to boost your metabolism and to avoid over-eating during the day. A great way to prevent you running out of the house without eating breakfast is to plan your meal the night before you’re going to bed. Your breakfast should be healthy, nutritious and delicious in order to perform, glance and shine at your best during the whole day.

And here’s exactly where the Good-For-You Granola steps in. This Good-For-You Granola saves you the morning, when you don't have enough time to prepare or just want something simple and delicious. Grab the jar of goodness, fresh milk, smile and you start perfectly and full of energy into the new day. This delicious granola is vegan, gluten-free, sugar-free and only packed with ingredients which are truly good for you. 

You don't need more than 15 minutes to prepare and another 15 minutes to bake everything. The only thing you need to do for this masterpiece is putting all the ingredients together and mix, put them in the oven, add the dried superfoods after roasting and let them cool or still enjoy while warm. It's so simple and easy.

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. Superfoods are obviously quite pricey, but it’s totally worth it from what you get out of these superheroes. Only a small amount can provide you with a huge shot of nutrients.

Mulberries: Dried mulberries are a great source of protein, vitamin C and K, iron and fiber. Moreover, they’re a great source of antioxidants and support the immune system.  

Hemp Seeds: contain a high amount of omega-3 fatty acids and are a great alternative for vegans and vegetarians as this tiny seeds contain a very high amount of quality protein. (If you are interested in how to use this protein source in a very efficient way check out my "Powerful and Energizing Protein Bars".)

Walnuts: are a wonderful wholefood packed with nutrients needed to maintain good health, including protein, healthy unsaturated fats, and important vitamins, minerals and dietary fibre. Not only because of their "brain-shaped" appearance, but also because of their excellent source of omega-3 fats they are called "brainfood". In order to function properly, our brain cells need these healthy fats. As omega-3 fats can't be produced by our body we need to make sure to guarantee a regular flow of these into our body. Eating walnuts can improve your cognitive function and memory. Moreover, walnuts are rich in antioxidants which have anti-cancerous properties and help support the immune system.

Good-For-You Granola

Basic Ingredients

275g gluten-free rolled oats
100g buckwheat
2 tbsp chia seeds
100g almonds, roughly chopped
75g walnuts, roughly chopped
20g cashews, roughly chopped
60g quinoa
60g pumpkin seeds
40g sunflower seeds
10g hemp seeds
30g coconut flakes
1 tsp spices (cinnamon, cardamom, nutmeg, clove)

Liquits For Roasting
6 tbsp coconut oil (melted)
5 tbsp maple syrup (alternatives: apple, agave or date syrup)

Dried superfoods (after roasting)
80g mix (unsweetened: goji berries, aronia, mulberries, evtl. cranberries/raisins)
4 tbsp edible dried flowers

(Makes: 1 big jar; Preparation time: 15min; Baking time: 15min)
Note: Pay attention, you should only add the dried superfoods after roasting the basic ingredients, otherwise they will get burnt.
 

Preheat the oven to 180°C. Line a baking tray with parchment paper.
Combine all the basic ingredients in a large bowl. Pour the liquid ingredients over and use your hands to toss until everything is well mixed and the dry ingredients are coated. Spread the granola mixture out in the baking tray and roast in the oven for 15-20 minutes. Stir with a wooden spoon a couple of times during roasting to keep it from getting burned.

Remove from the oven and leave to cool before adding the dried superfoods. Add some extra spices if needed.

Store the granola in a sealed glass jar at room temperature. Keeps for at least a month. Enjoy!

To top everything my next post will be my first video where I show you how to do your own nut milk. Trust me, it will be so easy and heavenly delicious!

Stay healthy and perform, glance and shine at your best during the whole day!
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.