Be yourself. Be free!

Be yourself. Be free!

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Dienstag, 13. September 2016

Birthday Boy Pancakes!

After a not so full month of work I decited to come home for a little - plus - it is my dads' birthday toay! I am more than glad I got off work today for being home to celebrate with my family. After numerous tragic events lately, it was a good vacation being surrounded by my loved ones those!

Anyways we got to make great memories again at my aunties birtday last week and are fully in for all the preparations to celebrate daddy's tonight! What's inertnationally the best way to celebrate anthing? Right. Food!

Currently we prepared numerous salads, garlic butter and bread to have with our BBQ goods tonight! So most of the preperations were done already early in the morning. 

Talking about the early morning we need to talk about them pancakes! As I am a well known foodie at my house of course I was in charge to create something special, tasty and by the way healthy to have for breakfast. Well ... no problem ;)

Luckily I already wanted to try a new pancake recipe - do you see how I am slowly overcoming my anxiety towards pancakes? Aaaaaaaand it turned out to be amazing! Perfect consistancy, perfect sweetness and look at them macros girl! 

This recipe I am showing you I found at Kais' Instagram - he does an amazing job at cooking and baking, I simply love his recipes!




Pancakes (feed around 3-4):

  • 3 eggs , 2 eggwhites
  • 150g quark
  • 180g oats
  • 60g protein
  • 3 bananas
  • 1 pck baking powder which I forgot and it still tasted great
  1. Blend together all ingredients, add some liquid if you feel like you have to and bake them out in a slightly greased pan.
  2. Enjoy a stack of pure deliciousnes! <3


.    .    .    it's always someone's birthday   .    .    .

Mittwoch, 7. September 2016

Blastyourmacroswiththesepancakes

I am not often impressed. Even less often by Pancakes. To be honest I literally gave up o that topic... After trying it over and over to find -not even a perfect- maybe just a well working pancake recipe, that could also be halfway healthy, macrofriendly and with most protein possible - I JUST GAVE UP. Over and over I ended up with some sort of sad looking doughball in my pan - which I still wanted to eat - because I thought 'c'mon just 'cause it's ugly it's not going to taste shitty...'

Well... it did taste shitty. And the topic pancakes was well done for me - never again. I satteled for Waffles. These needed a lot less attention, you just pour in the freggin dough and wait for the pan to do it's job! Anyways waffles are just pancakes with abs, so that defenitly worked for me!

Just until last night happened. I literally have no idea what it is that remotivates me to try and have some pancakes. Well this time I was probably just craving them reeeeeally bad. Unfortunaty I was also short on my protein that day, having eaten a large percentage of carbs all over...

Thanks to the internet I scrolled around and found something that I would defenitly call 'The Unreal Recipe'. After all them fails I had to account I was a hundred percent sure this would never - ever - work. So I had to give it a try. 

Don't you dare judging me on my logic! It got me where I am today!

You might be guessing it - this giant single serve pancake which I got by deviding the ingredients by two was perfect! Perfectly well tasting ( allthough I gotta admit it defenitly does not taste like the sweet and sugary original - but for latenight cravings that will fit your macros it will do ;) , perfect consistancy and great size! It baked more than well and I almost had no work with it. The only con was that it turned dark very fast but that - I gotta admit - was my fault anyways.

You might have not been getting around noticing that I am mentioning the macros a shit ton of times. Well, attentively you! Are you ready for these? Well I'm gonna throw them at you anyways:

1 serving: 185cal 5.5 carbs 0.3 fat 33.2 protein!!

So if you - just like me almost every night- are a little short on your proteins by nighttime, you should defnitly try this! the great thing about pancaks is that you can top them with whatever you desire. This way hitting your fat or carb goals on the midnight snack isn't going to be hard either. I myself topped this little friend with some PB2 and crunshy homemade chocolate-nut muesli!



So enough of the talkig I am going to finally hit you up with the recipe for these beauties:



Single Serve Pancake:


  • 50g greek jogurt
  • 2 eggwhites
  • half  a scoop protein of your choice
  1. Heat up your pan while you are whisking up all ingredients.
  2. Bake your pancakes to the desired - or even undesired- golden brown color
  3. Enjoy your treat <3






.    .    .    Free yourself    .    .    .

Freitag, 2. September 2016

Fresh and tropical summer salat

Well hello fitfam!

Summer has finally reached us over here at Germany so we might as well use them two days to make a lot of nicecream, cold berry refreshers and what would summer be without salads? I seriously don't eat anything else at all around summertime because to be honest - it's so damn hot I don't even want to think about warm food! So as soon as I came back from my last trip I decited to make a not-so-boring-salad. Apparently this actually-very-simple-salat turned out to be a damn-this-tastes-so-good-salad! So here I am - the nice person you know, sharing my new favorite salat recipe!

I actually wanted to go for pineapple instead of mango but all the pineaplles at the store just looked to unripe for the little sweet tooth girl I am. I defnetly think this was a great idea, still if you would prefer pinapple go ahead, try it and come back to leave me a comment on how it was!

... sorry for semi-very-bad-quality...

Tropical Summer Salat (Serves 2-3):

  •  1 small can (160g) Corn
  •  1 bound spring onion
  •  1 salat heart (or any other salat you prefer)
  •  1 mango 
  •  4 celery sticks
  •  200g peas ( I was using frozen ones)
  •  8 slices chicken breast
  •  1-2 Tbsp greek jogurt
  •  1 Tsp mustard
  •  a splash of apple cider vinegar and one picklewater
  •  seasonnings to taste

  1. Chop up all your ingredients as finly as possible. The key to this salad is that everything is very small, that way you catch a lot of flavor in one bite!
  2. Drain your corn and mix it in with all the other ingredients.
  3. Mix the ingredients for the dressing seperatly. I was using salt, pepper, red onion, garlic powder and salat greens to bring in a little spice. Also I added a splash of lemon.
  4. Bring everything together and have yourself a delicious meal!



.    .    .    enjoy the sun, have fun    .    .    .


Mittwoch, 31. August 2016

Huge Comeback!

Hello Fitfam!

Well how to start this one... maybe with saying SORRY for not having let you hear anything on my blog in like forever?! Probably. I seriously have no other reason than the truth: I just wasn't making any time for it. 
I hate when people say they couldn't find time or couldn't make time. It's all about priorities. And I set my priorities in a way that did not fit in any blogtime. But now I am back and I am all motivated to give you all the content I've been collecting the past months. 

I recently moved out of my parents house and into my new little own housing. I am still decorating a little here a little there but I am so overwhelmingly in love with my new home. I decited to go all white and just added a touch of copper. Whenever I open the door I feel great! It's just a pretty place to be and I cannot wait until all the unfinished pieces fit together.

I also did some changes on my workout plan meaning that I actually have a plan now! I am no longer wlaking around the gym like 'uhm what do you do with that?'. No I just discovered Whitney Simmons' YouTube channel - and that girl? She is bomb! She really knows what she's doing! Her workouts I think are very individual, creative and fun - yeah- FUN to do! I am so in love with her channel I actually wanted to share my obsession. So if you - just like me- never really knew what and how much of what you should do at the gym, go check her out, hit the like button and subscribe to stay tuned!

So taking all the new and fresh motivation I needed some space to share all of my happiness and all of my motivation. This is how I got back to my Blog! Sorry again for letting y'all waitso long but now I am back. I have a huge comeback in fitness, food, fashion and travel. I regained so much power and finally found my space. 

So you guys if you are interested in where this new energy will lead us let me know in the comments what you would be interested in hearing; would you like to see more travelling? More fashion? More fitness? Do you want to get to know me better? You let me know!

Write you soon, XoxO
Jana


.    .    .    always give it your all    .    .    .



Samstag, 2. April 2016

24 Hours in Denver

 
 Hello and good morning Denver!


The day before packing to leave for Denver, USA I was checking on the weather. A solid 20°C was calling for a light jacket and some light T-shirts. Maybe I should pack another sweather just to be safe? A windbreaker would be great if I would find some time to visit the mountains?
Good thing I checked out Brittany Lessers snapchat that day! She lives near Denver and snapped pictures of the snowy landsacape. 

Well this is obviously the bad thing about traveling having to trust in weather predictions so I also packed my heavy iceblue winter coat for good measure! Right before takeoff my collegue just told me : 'There is no reason for complaining about the weather in Colorado for it changes within the next minute!' 

What can I say - she was defenitly right! Good thing that only counted for the temperature during our stay. The sun luckyly stayed out constantly - unlike the following days that were predicted to bring a lot of heavy snowstorms. Hopefully this has nothing to do with the icecubes I threw into the toilet by the end of the visit?!(An US-American saying calls for ice cubes in the toilet if you wish for a snow day afterwards - I actually just wanted to remove the remaining cubes off my cold drink before tossing the cup) But let's take it to the beginning!


The day was almost over when I reached the city of Denver - a long day just called for a hot soup and a good night of sleep. I was andering around to find any spot to have soup at which appears to not be too easy at 8pm downtown Denver on a saturday night. Some of the food spots close very early on weekends which -in my opinion- is defenitly okay and understandable, yet not too great if you have no other option than eating out.
Wandering around Downtown at night was quite an experience as well. Not only the big tower in the center of the town was glowing green (for St pattys day) but there was also a slight hint of a 'green smell' in the air. As Cannabis is to be consumed legally in the state of Colorado the smell on the streets sort of reminds me of the streets of Amsterdam.
I did find a fast food bakery -other than panera- called 'Corner Bakery' where I was able to enjoy a great soup before getting a great cap of sleep for the upcoming long day!

To start my morning right whenever I am in the states there is no place like Panera bread for breakfast! I really love the bagles and always bring some home with me. Although I also developed a habit in always having the Power Quinoa Oatmeal the day I am having breakfast there - I recomment to substitude the honey for peanutbutter and you will be in heaven! This time I also tried the strawberry pecan oatmeal - subbing pecans with PB again and the Chai Latte made with almond milk. Both of course have been amazing again - even though I only got to drink half of the Chai because I was so full! I kept the remaining part in my fridge overnight and added a cup of ice cubes (see where the came from) to it to make it a frappe and I really have to say I almost liked that version more.  So if you -like me - are not able to make it though the entire cup of Chai just leave it for the next day and it will be amazing enjoyed as a refresher!

By the time I hit Panera (around 8am) It was already as beautiful as cold outside. I was very very glad I packed my thick winter coat trying to keep away the freezing cold air as much as possible. I even had to ask a Panera worker if it was possible to wait inside until they open - it was THAT cold! I tried taking a picture of the great mountain view in the morning but obviously all I caught in all its clearness was the Panera logo. Denver itself makes a beautiful city to visit because from almost every corner of the streets you get a great mountain view! The city itself looks a little older and very beautiful. A free bus system takes you up and down the main street where all restaurants are located. It took me a while to find the really great spots but all in all I have to admit that I've eaten lots of great food - I will share the spots with you later on. On the mall street there are located several pharmacies, TJ Maxx and Ross as well a tiny mall featuring Victorias Secret, Bath&Body works, Forever 21 and many more. Overall you can get a great variety of things to buy by not even leaving the town.

But if you are that close to the Rockys why would you not leave the town to reach for them a little more? Right you wouldn't!


So around 9:30 I met some of my colleagues to hit the bus straight out of town towards Boulder - the town I already knew from following Amanda's blog. I was having high expectations of that area and I got to admit they were more then met! 
Even the Bus drive was worth the trip already. Apparently there is a fast and a slow bus depending on how many stations they were stopping - it took us around 40 minutes that , again, passed so fast while I was just looking at the mountains, enjoying the weather.


Boulder itself is a smaller old town featuring plenty of old little butiques and many trendy spots to grab a snack. We hit a spot called 'The old Chicago' to grab a lunch. The food was very good and well done, the servants were friendly while most of the time connected on their mobile phones.

Avocado Chicken Salad, no cheese, 
dressing on the side
After lunch we split in smaller parties depending on what everyone was up to to. One of my colleague - the same age as I - and I decited to enjoy the weather a little and wlaked around some beautiful park, some random neigbourhoods and the streets until we 'accedently' found the Bouder Teahouse. By this time we must've hit the 15-20°C already! Time to take off the coat and have a sip on the best frozen Chai latte I've ever tasted in my life! Yes, I obviously have an obsession but at least it's no alcoholic beverage ;) So if you ever get to visit this beautiful Teahouse in Boulder you have to have a try!


Teahouse Boulder

 We almost spent all day wandering around the streets of Boulder, shopping for some sweet TOMS - even though I could not find any my size. We collected some sunshine and listened to many street artists while we talked about everything and nothing at all. It was a great afternoon after all! On our way back we got off the bus at some shopping area to visit TJMaxx, Target and Wholefoods.





By the time we were back at Denver we - of course - were hangry as little lions again! We hit a place called 'Chili's'  to have a meal called 'bottomless Soup and Salad' that also featured a huge bowl of Tacos and dip. All the way satisfied we were ready to call it a day for the last time in Denver.

The last hours in the city were well spent on shopping a light spring dress and ofcourse again some food - I would really want to point out two more places to eat when being in Denver. One is called the 'Protein Bar' featuring lots of delicious, healthy meals - located on the upper end of the mall street (16th). The other one is more of a place to satisfy cravings : Santa Fe cookies & Co. This small and almost nondescript place gives you the feeling of standing right in the middle of grandmas baking place , only that not granny but a young girl is too busy baking for even taking your money. Self service for all kind of cookies and other baking goods for really small money - downstairs in front of starbucks just across the mall.

So here you have a small conclusion of a day I would always love to repeat again! I hope I was able to give you some hints and inspirations. Let me know what you think about this travel journey and if you'd like to see more of that! Have you ever traveled to Denver or live there? What are your secret tips?

When suddenly your sister starts reading your Blog ;)

As I promised my sister I would give her the recipe to this quick and simple breakfast or whatever time snack idea I finally got to write down everything on blog. Regarding the long list of ingredients you have to admit though that this defenitly is a complicated recipe! I'm just kidding. There is nothing more simple and yet delicious as a bisquit roll. Plus as I mentioned before you can have it whenever you are craving something sweet and cakey ;)


So here you are, the recipe for my delicious Bisquit roll, my love:

Bisquit roll (Serves one because you would not want to share) :


  • 3 eggwhites
  • 1 egg yolk
  • 30g protein (can substitude for regular flour, coconut flour or grated nuts)

  1. Preheat oven to 180°C.
  2. Stiffen eggwhites in a seperate bowl.
  3. Mix together the flour and eggyolk and slowly add the beaten eggwhites. Add in a little sweetener of your choice if you have more of a sweet tooth. I personally don't think it is neccessary!
  4. Spread as thin as possible on a baking sheet and place in the oven for about 13 minutes.
  5. Meanwhile you can prepare your stuffing. I like to stuff mine with fresh fruit and greek joghurt mixed with mashed banana. Sometimes All I do is PB&Banana - you can seriously go crazy with your stuffing!
  6. Once your Bisquit is done - remove it from the oven and let it cool down a little before filling and rolling it.
  7. Enjoy your sweet and delicious snack! <3
Extra tipp: If you leave your dough unsweetened you may also try to fill your roll with savory goods like sauteed vegetables or deli meat!






.   .   .   respect everyone   .   .   .

Donnerstag, 17. März 2016

Spring sun, bright mood and crafting

The feeling when you wake up and the sun is up already is just not the same in spring as it is anytime else. After all these months of suffering in the grey and dark, cloudy and wet, the bitter cold freezing storms slapping your face for no reason at all - there is no better feeling than the soothing hug of a warm sunlight. You fall in love at first sight and on second you realize it is pretty cold still. This I did again this year - like I do every year - when going for a walk to have the first ice cream of the year with my bestfriend. In my ballerinas. No socks. 
No crying over here I shuld've learned my lesson last year, or even all those years before but it just feels a little more like spring in open shoes. If you are all the way honest you have to agree that spring is really overdue now in the middle of may. 


So anyways no cold can bring me down as long as the sun is up. And it was all day! So how to use all that energy - especially when I just cleaned everything when it was messy out still. So I worked out - sun right in my face - yeas I will just mention it in every single sentence - and then I got a little crafty.



Basically what I accomplished today is a project laying around for so so long now - you guessed it - I just needed a little extra motivation to start it. Basically it is not even a big deal but I was really happy about the outcome! May I inntroduce :


My sparkeling pillow backpack!


I always thought about how these backpacks are made. Like how is the chord supposed to go to make it work like the whole system is supposed to be?
Turns out there is no magic at all and actually making one of these is so simple you could bascially make them without any knowledge of sewing. Things are even on top of being simple if you use a pillow like I did.


Let me know if you are interested in a step by step introduction into the project - or any craft project in general!


























... and here is my delicious froyo!







.   .   .   time you enjoy wasting is no wasted time   .   .   .


Montag, 7. März 2016

Blueberry muffins and other life goals

#125 - bake perfect muffins

In my whole entire life I've baked a ton of muffins. Healthy ones, unhealthy ones, baking mixes, homemade, cupcakes - the list goes on and on. Never did I rech the perfect muffin consistancy you know from starbucks etc. Never did I ever even get my cupcackes to grow further than the end of the muffin line. These babies I baked for my family and to take with me on competition day and look how awesome the look already! Plus: They are homemade and mostly healthy with no added sugars!

I used BakerByNature's recipe as inspiration and changed it here and there to my needs. I decited to use more oats next time to give them a little more bite :)

So now I can finally cross that off my life goals list !

... sorry for bad quality ...


Blueberry Muffins (makes 12):


  • 2 cups of any flour you would like to use
  • 1 cup oats
  • 1|2 cup almond milk
  • 1 cup applesauce
  • 1 cup soy joghurt or any joghurt you like
  • 2 eggs
  • splash of vanilla
  • 1 tbsp baking powder
  • 1 tsp baking soda
  • a little salt
  • 1 tsp cinnamon
  • 1,5 cups blueberries
Whisk together all ingredients - and I actually mean all of them. No need to slowly add the wet or dry ingredients. I literally put all ingredients -except the blueberries- into a bowl while I was preheating the oven and mixed them up to a firm consistancy. Than I folded in one cup of blueberries. Devide the dough into 12 lined muffin tins. Make sure the tins are filled upo all the way to have a huge delicious muffin in the end. I used the remaining blueberries to top the muffins for a good look. As I really love the blueberry flavor I will probably use even more next time. Put into the oven at 200°C for 18 minutes and then turn down the temperature to 180°C for another 9 minutes. Let the muffins cool completely - or at least to a temperature that is good to handle, because we all know everything that comes out of the oven tastes best when still warm. Enjoy & share your muffins <3


.   .   .   you cen reach every goal   .   .   .

Samstag, 5. März 2016

Chocolate cravings and other problems -

I am not the kind of person that is into fasting at all. I never fasted and actually I think I never will. If I feel like restricting myself in any sort of food I am capable of doing this whenever I feel the need. And I actually mean I am totally capable! Once when I was on banana Island I went out for dinner with my friends to a chinese all you can eat buffet and I filled up with bananas before we went, took one on the go and all I had that night was some rose tea. So when it comes to dicipline I do not really need a special occation to go after my goals. 

So totally out of that fasting frame I recently decited to not have any Ben & Jerry's Ice cream until my birthday which is on april 15th. Usually I am very good at keeping the promises that I made to myself and I got pretty far in the game this time as well but I am just having a really bad time which could also be because I am following way too many great food bloggers on instagram... just saying.. 

As some of you may or may not noticed - B&J currently brought out some new cookie deliciousness and I AM OFF THAT STUFF RIGHT NOW. I literally feel like an addict that needs his drugs. I even drove to the supermarket to have a look at the new B&J's and luckyly they only had the usual ones. In sale. Man am I good in training my strongness.

Anyways a girl has to satisfy her cravings so I am defenitly back to anything chocolate. Literally everything works but some forms I just prefer over others. As it got harder around here so find some silken tofu I felt really lucky in finding a place to buy it from today. Finding silken tofu means vegan mousse au chocolate in my kitchen. ASAP. Since this is one of my favorite and also as simple as delicious recipes I would like to share it with you guys -


...sorry for the bad quality...


Vegan chocolate mousse (serves only as 

           many people whom you feel like sharing with ... )

  • 1 Package silken tofu
  • around 5 Dates
  • 2 - 3 Tbsp baking chocolate 
  • optional : agave syrup
All you need to do is to obviously put all ingredients into a food processor. Once you got a firm cream your mousse still needs to rest at least one hour in the fridge. The more rest it gets the more firm the texture will become. I made different experiences with different sorts of dates. If your dates are very soft and sweet you won't have to use more than 5 dates. If they are dry and less sweet it is recomented to also use a splash of agave syrup, honey or any kind of sweetener if not even a couple more dates. If your dates tend to be really dry like mine I recommend soaking them in some water first which should make it easier to handle them later. Enjoy your sweet and rich in proetin snack. <3

Please let me know if you are also interested in my vegan Mars Bar recipe whom I topped the mousse with.


.   .   .   never forget that all sides of you are your chocolate sides   .   .   .

Freitag, 4. März 2016

How to fix your broken pancake...

So this pancake story is about to turn into a deep psychological observation - you better grab a snack and take your time to think about life and the universe. Just kidding. Still there is one thing I would like to talk about with you - the one thing psycologists call resilience. Resilience basically is the word that describes the procedure of bouncing back after something bad happened to you. As I am planning on taking a seminar on this theme at work I am thinking about this topic a lot. Spoiler alert : this will become more psychotic and crazy than I actually intented it to be in the first place - BUT there will be a recipe at the happy end.

For me personally I can say that resilience is not my biggest strength. Actually at some days I am not even able to try at all - which basically shows in me crying on the floor asking why all of that always just happens to me and how I am the person who does never achieve anything while everyone is just the best at life. So as you might have noticed I am a real talent at getting up after I fell all the time - but some days I am also able to keep my shit together - no worries!

Why I want to talk about this topic though and what the heck it has to do with pancakes you want to know? 

Well for myself I was learning a lot about how a positive mind can affect your current mood and how much your current mood does affect your overall life - duh! As a bad mood is able to hurt your social life as well as your work area, most of all: your well-being, a good mood is also able to push things up a lot. So reselience is an important tool in your life to make things so much easier yet way better. To me - realizing how moody I can become and how it affects my social life was a first yet important step to building up my resilience. I am grateful to have this blog to express my emotions sort of like I could in a diary and I am greatful for all chances life gives me to build up me reilience, including the course I am hopefully gonna take at work. Maybe this post does nothing but help myself by putting my thoughts into written words but maybe even one person reads this and feels great about it which would be more than amazing.

Bringing the word back to the pancake; what I want to introduce to you today is what the internet translator would call a 'sugared pancake with raisins' - or what I would translate as the 'german traditional pancake' (even though it might be austrian, who cares?!); the Kaiserschmarrn. 

This recipe calls to make one giant pancake - a dreampancake you bake in the largest pan you have. Doesn't that sound just amazing? Right! This refers to your perfect goal you want to achieve. Once you poured all your batter into the pan it looks all good and you can already imagine your pancake on the biggest plate you own, but as soon as you try to turn it around it breakes into large pieces. Your perfect plan just got torn apart. Your pancake is broken and so is your dream. But then you look at it from a new perspective. How about cutting your giant pancake into a bunch of small ones - will they still taste amazing? They sure will! And your plans that did not work out how you wanted them to? Do they still have a chance to result in a great outcome? They sure do!

So this little - and I got to admit also wierd - connection shows us that everything happens for a reason, even if you feel like your whole world is breaking apart - try to look at it from a different angle. Same counts for relationships. You have had trouble in your relationship lately? Maybe your partner is stressed out from work. Your mom is yelling at you for no good reason? Maybe she is afraid of you growing up and leaving the house. 

I do not want to teach you to psychologically look at your life all the time. But please remember if you feel like nothing goes right - just go left...

... and turn your pancakes into a glorious Kaiserschmarrn!



Kaiserschmarren (serves 2):


  • 100g oat flour
  • 4 eggs devided
  • 1 Tbsp apple sauce
  • a dash of salt
  • 100ml sparkling water
  • 100ml almond milk
  • 1 Tsp vanilla
  1. Devide your eggs and beat the eggwhites until they are stiff.
  2. Lightly coat a large pan with coconut oil or whichever oil you like most.
  3. Mix the eggyolks with the remaining ingredients, gently folding in the eggwhite at the end. If you don't want to use sparkling water feel free to sub almond milk or just regular water - sparkling water is just going to make the dough more fluffy.
  4. Add half the dough into the pan and wait for the bottom to brown slightly.
  5. Devide your dough into four pieces which makes it easier to turn the giant pancake.
  6. Gently turn the pancake in four parts and continue cutting your pancake into small pieces.
  7. Wait until your kaiserschmarrn is fully cooked through and serve with any topping you like - I highly recomment the typical applesauce - raisin - powdered combination which is how they serve it in the german mountains!
  8. Enjoy your german pancake <3


.   .   .   take some time off for yourself   .   .   .

Mittwoch, 2. März 2016

Zucchini Protein Balls

So the thing I really like about instagram is how fast trends spread and how creative people get to give this new trend a personal touch. If you don't know what I am talking about just keep on reading as I am willing to diagress about the german trend hastaged #topfenknödelgang.

I do not really know who started it but it really took over every german foodblog on instagram immensly fast. So if you want to be an everchanging hipster in this foodblogging world - obviously you would not have waffles or pancakes for breakfast like you used to have when that was 'in style'. Speaking of pancakes... as I did not have them in such a long while I should probably start a #bringbackthepancakes asap. Anyways what seems to be the latest obsession and group activity turns out to be the one thing you've missed all life. And I do really mean that. YOU MISSED SOMETHING - now get down to it and finally have a bite of the most delicious protein power balls you'll ever try. Actually I do know that 'balls' is probably not the most proper translation but anyways it gives me the chance to think that I eventually made someone lough today - which is close enough for me ;)

Back to these #topfenknödel which would be the german equivalent - not are these heavenly delicious and nutrient dense - fitting into your macros like you were just waiting for them- no they are also sooo easy to make, which for me - hungry as soon as I wake up- makes things a lot easier.

What I was gonna say in the first place though, maybe you remember me saying it amazes me how creative people get to give this new trend a personal touch, is how I like what people are doing to the original recipe. There are so many variations, I really don't even know the original recipe. You can put almost everything into the center of these delicious balls or around them, plus can even vary the ingredients of the surrounding - which is what I did. Viola here you have my secret recipe on how I added more volume and removed some of the carbs to these goddesses (If that's the correct plural form..). 

I am introducing to you my Zuccini Topfenknödel or short #zopfenknödel 



Proteinballs (Serves 1):

  • 200g low fat greek joghurt
  • 40g oats
  • 60g grated zucchini
  • 1 sccop (30g) protein powder
  • 1 egg
  • anything you like for stuffing - I was using raspberries
  • coconut or what you like for coating
  1. Mix all ingredients except your stuffing and coating. Make sure you drain your zucchini first pressing out as much of the liquid as possible.
  2. Set aside to let the mixture bond a little.
  3. Meanwhile bring water to a boil in a small saucepan.
  4. Cover your hands slightly with water so it's easier to form the balls.
  5. Put the stuffing into the center of the ball and fully cover it.
  6. Let the balls slip into the boiling water and wait for them to swim on top.
  7. Slowly remove them fom the water and immedeatly roll in your coating.
  8. Serve warm or cold with anything you would like to have it with - I also ate a serving of coconut yogurt aside!
  9. Enjoy your creative, clean breakfast <3

Montag, 29. Februar 2016

Springtime smoothie and fresh happiness

As the grey days pass the sun is fighting its battle to stay out longer and longer, fighting the heavy drippin' dark clouds and yet made it a couple of times to show off for this long awaited spring we are all looking for. Some days I just feel exactly like this everfighting sun - trying to make it through the day before someone literally 'snows' in to mess it all up. In other words the last days have been a repeating struggle to make the best out of life. How come everyone just tells you that life will be so great if you life a healthy life and keep a healthy mindset but no one ever mentions the struggle you are about to go through to even get to this point?

Well anyways we all made it up to this second right here so we are able to call ourselves the actual winners of the day. I just like to refer myself as a strong winning person even tough all I accomplished for today was rolling out of bed and have breakfast and crawled back to my computer. Call it pep talk and all of that or just call it whatever you want.

I mean it's all about being positive, right?

To get one thing straight - I am not always just a lazy couch potato clebrating myself for getting out of bed - but we all have those days so please let me know I am not the only one out here. Please. Am I?!

If you know me just a little - actually - if you just click through my blog a little .. you will soon find out that I am that kind of person who tries to pamper herself up with a good and healthy treat. Not that I am of the opinion that food is able to solve problems or bring happyness or anything, because it's not! Also fatty or sugary treats will give you anything but happyness! I do believe in the power of chocolate though (especially since it is well researched that chocolate does make you happy). If you follow my instagram this will most likely show up in billions of #pms tags. I believe that keeping your food fresh and clean you will also get your mind fresh and clean. Mix that with some fresh air and challenge yourself a little day by day hopefully happyness will come all by itself.

So if I can't have no spring, I will bake some spring. Or in this case rather make some spring, by mixing up a delicious fresh green smoothie - are you ready?

 Green Smoothie 
                 (serves 2):


  • Half a mango
  • 1 sqeezed orange
  • 1 frozen banana
  • 1 kiwi
  • 1-2 cups fresh baby spinach

I know, I know. This is totally not the most complicated recipe out there and therefore you may not find it very spectacular - just let me tell you it tastes amazing! So even though it might not be the most fancy smoothie recipe that's on the market, for me it is defenitly the best one I tried! So just throw all your ingredients into the blender and have yourself an easy tasty treat in just seconds <3






.   .   .   keep on loving yourself   .   .   .




Mittwoch, 24. Februar 2016

Gluten Free Pizza


Gluten Free Pizza (Serves 2):

dough:

  • 1 can chickpeas
  • 1 cup chickpeaflour (devided)
  • 1 egg
  • 1 tsp Tahin
  • 1 clove garlic
  • Seasonnings to taste (salt, pepper, rosemary, red pepper)
  • freshly grated curcuma and ginger to taste


pesto topping:
  • 2 cups fresh basil
  • 1 cup fresh spinach
  • 1|2 Avocado
  • 1|4 cup sunflower seeds
  • 1 Tbsp sundried tomato
  • 1-2 Tbsp water
  • 1 clove garlic
  • seasonnings (salt, pepper, bell pepper)
  • additional topping:
    • shredded morzarella cheese
    • rucula
curry salad dressing:
  • 1|4 cup drained water from pickles
  • 1 tsp mustard
  • 1 Tbsp cream cheese
  • 1 tsp curry
  • salt, pepper, bell pepper, salat greens, garlic powder

  1. Preheat the oven to 180°C.
  2. Mix all ingredients for the dough just using 1|4 cup of the flour in a food processor.
  3. Add seasonnings to taste - it should taste like a well seasonned hummus.
  4. With your hands fold in the remaining flour. Add as much as you need to recieve a firm dough.
  5. Roll out dough to a lined baking dish and poke with a fork.
  6. Prebake the dough for 10 minutes.
  7. In the meantime you can prepare your pesto.
  8. Add all ingredients into a food processor and mix until you reach a firm consistancy.
  9. Let the prebaked dough cool down a couple of minutes and top with the pesto and whatever toppings you like. Top of with cheese and put back into the oven for around 15 minutes.
  10. Add all salad seasonnings into a container that you are able to close firmly.
  11. Shake the container to blend all ingredients.
  12. Serve your pizza with a side of your favorite greens and a fresh and 'different' dressing.
Enjoy your meal <3

Dienstag, 12. Januar 2016

Rich and creamy Vegan Tomato Pepper Sauce

First of all - I do know that my plate is topped with Turkey breast stripes and turkey breast does not equal vegan. All I want you to know is that the rich creamy sauce is fully vegan and by the way totally healthy and the best sauce I've ever created to be honest. So try the recipe and taste it by yourself!



Rich and creamy Tomato Pepper sauce (serves 4-6):

  • 2 red Bell peppers
  • 2 Tomatoes
  • 1 cup cashews soaked overnight
  • 1 Tbsp vegetable broth
  • 2 cups water
  • 1 onion
  • 1 glove garlic
  • 1 Tsp coconut oil
  • dash of orange juice, salt, pepper, kurkuma
  1. Heat coconut oil in a deep dish.
  2. Throw in onions and garlic rarely chopped.
  3. Meanwhile roughly chop bell pepper and quarter tomatoes.
  4. Throw in The bell peppers and add one cup of water.
  5. Let simmer for about five minutes.
  6. Add tomato, broth and water.
  7. Let that cook for another five minutes.
  8. Throw mixture into a stand mixer and add drained cashews.
  9. Mix until well blended and set back on the stove to season to taste.
  10. Add as a sauce to zoodles, pasta, rice or anything else you desire.
  11. Top with turkey, chicken or any other meat if you like, you can also top it with tofu to keep it vegan. I also added some sundried tomatoes.
Tipp: You can also add a little more water - or to keep the creamy consistancy coconut milk - to use the base as a really tasty, creamy soup. Enjoy!

'THE BREAD'

It wasn't too long ago that I did not do anything at all in my kitchen but eat what my mother would set me on a plate. Today I am nearly obsessed with preparing as much food as possible in -meanwhile to be called - my kitchen. Therefore it was just a matter of time until I started to bake my own bread. I tried multiple types and I found two favorites. They did not remained only my favorites - it turned out that everyone in my family is obsessed. And by obsessed I literally mean it. I have to bake two batches most of the time because my boyfriend also wants one just for himself. Here I want to share a recipe of the joghurt carrott bread I really love - try it, love it! Let me know in the comments below if you are interested in having me post the other recipe as well.

The original recipe I found on HighFoodality!



Joghurt Bread (One giant batch):

  • 500g any type of flour (I use Whole Wheat)
  • ½ Tsp Natron
  • 1 bag baking powder
  • 150g Seeds (I use whatever I have - sunflower, sesame, pumpkin, hemp)
  • 2 Tbsp millet
  • 200g carrots ( I also tried zuccini which was awesome as well)
  • 350g Joghurt
  • 1 egg
  • seasonnings as rosemary if desired 
  1. Preheat oven to 180°C
  2. Great carrots and mix with joghurt and egg.
  3. Mix together dry ingredients only using half of the seeds and millit. 
  4. Fold in wet ingredients until you will get a firm, slightly sticky dough. (Dough shouldn't be too dry)
  5. Form a big loaf and cover slightly with water.
  6. Spread remaining seeds over the loaf and put into the oven for at least 45 minutes.
  7. Take the loaf out and knock on the bottom. If it sounds hollow your bread is all right.
Enjoy your bread while it is warm and the butter melts away on top - that is when it is best! You can still wait for it to cool and store ist in an air light container or paper bag which I prefere most ;)

Mittwoch, 6. Januar 2016

Craving Gnocchi

Hello 2016! And hello healthy happy me! Let's start the year with an awesome intuitive eating recipe, shall we? Since restriction does everything with you but making you unhappy it is just not worth the struggle. So if your head screams for a certain food then go for it and enjoy it. So here is my recipe for -this time not homemade- gnocci salad!

Have a great year 2016 and be kind to yourself!



Gnocchi Salad (serves 4):

  • 1 Package fridge gnocchi (around 4 cups)
  • 1 block smoked tofu
  • 2 cups cherry tomatos
  • 1-2 fennel roots
  • 1|3 cup herb butter ( I used homemade because I like it better but any kind works)
  • 5-6 spring onions
  • salad
  • dressing 
    • 1|3 cup water
    • 1 Tbsp mustard
    • 1 Tsp Agave 
    • 1,5 Tbsp Balsamic vinegar
    • 1 Tsp oil of choice
    • Salt pepper pepper flakes to taste
    • hemp seeds to top it off (optional)
    • pomergranate (optional)
  • seasonings to taste
  1. Heat a pan and melt the herb butter.
  2. Cut all your veggies and tofu into small bit sized portions.
  3. First throw in the gnocci so they get the taste of the herb butter.
  4. Throw in fennel and onions after a couple of minutes.
  5. Add in the tofu carefully.
  6. Meanwhile whip up the dressing. I like to put everything into a bowl that I can top off with a lid and shake so all the ingredients will blend together perfectly.
  7. throw the tomatos into the pan and season everything with salt, pepper, bell pepper powder, garlic, tumeric and everything else you desire to taste.
  8. Serve your salad with the dressing and top everything off with the gnocci mix and sprinkle with hemp seeds and pomergranade.
  9. Enjoy your meal!