Green Bee Smoothie

Inspired by a delicious smoothie I had on a recent trip to Maui, I came up with this recipe. It taste so great, and is propped full of protein and vitamins. This smoothie will give you an energy kick!

green bee smoothie

Bee pollen is said to be one of the most complete foods out there. It contains more protein than most foods, free amino acids, vitamins and folic acids. Due to its very high nutritional content it’s a great natural energizer.

That being said, if you’re not used to consuming bee pollen, it’s smart to start with a smaller portion (for example 1/4 tsp) and then gradually increase. This is in case an allergic reaction occur.

Spirulina is also a great source of protein, amino acids, vitamins, omega 3-6-9 as well as other beneficial nutrients.

Ingredients

1 cup kale (about one handful)
1/2 frozen banana
1 cup mango (fresh or frozen works)
1 tbs spirulina
1 tbs bee pollen
1 cup almond milk (or other milk such as coconut milk)

Blend and enjoy 🙂

green bee pollen smoothie

Pumpkin Quinoa “Risotto”

I love that quinoa can be used in so many recipes and make a great and healthy substitute for a lot of stuff, such as rice in this case. I used the vegetable I had on hand in this recipe, a mix between fresh and frozen. You can easily substitute any of the vegetables with your favourite veggies. This makes up a delicious meal, high in protein and fiber. Enjoy.

healthy pumpkin quinoa "risotto" vegan

Ingredients
(Serves 4-5)

1 cup quinoa, rinsed
1 tsp coconut oil
1.5 cups pumpkin puree (about 15 oz/425 grams), make your own or use canned
1 onion, chopped
2-3 cloves of garlic, minced
1 handful spinach, roughly chopped
1.5 cups green peas or other vegetables (I used a mix of frozen green peas and green beans)
2 carrots, peeled and chopped into small pieces
4-5 mushrooms, chopped
salt and pepper

healthy pumpkin quinoa "risotto" vegan

Instructions

1. Cook the quinoa, follow the cooking instructions on the back of the package.
2. Add the coconut oil on a frying pan and start to sauté the onion and garlic, about 5 minutes. Add the mushrooms and carrots and continue to sauté for another 5 minutes.
3. Pour in the pumpkin puree. Bring to a boil and then turn down the heat to medium low.
4. Once the quinoa has finished cooking, add it to the pumpkin mixture as well as the remaining ingredients (green peas, spinach, salt and pepper).
5. Let it cook for a few more minutes and enjoy.

Easy, Raw Cookie dough (vegan, gluten-free)

Here’s another of my favourite cookie dough versions! These become even better after a few days in the fridge… They can be made in a few minutes and no need to blend, just simply mix all the ingredients in a mixing bowl. Super tasty and a great source of protein, vitamin E and magnesium to mention some benefits. Enjoy 🙂

healthy easy raw cookie dough bites vegan

Easy, raw cookie dough (Vegan, gluten-free)
(makes about 15 bites)

Ingredients

1 cup almond flour
1/2 cup almond butter
pinch of sea salt
1 tsp pure vanilla extract
1 tsp coconut oil, melted
2 tbs pure maple syrup or other sweetener (liquid sweetener works best)
50 grams dark chocolate, chopped or chocolate chips (vegan chocolate if you want the vegan option) 

Instructions

1. Mix all the ingredients together.
2. Make small bite-size “balls” with your hands.
3. Store in an airtight container in the fridge for about 10 days or in the freezer for months.healthy, vegan cookie dough bites

A great start to the day

sunrise, santa monica

Waking up early comes with many perks! Among them are beautiful sunrises. I love being awake before the sun is up, and watch when it’s rising from our balcony.

Watching the sunrise followed by a delicious smoothie gave me lots of energy to start the day.
I got some guava fruit at the farmers market the other day and had not tried it before. They are delicious and packed with vitamins.
In this smoothie I had frozen pineapple and mango, banana, guava fruit and some water. Tastes amazing!

tropical smoothie with guava fruit

Sticky coconut brown rice pudding with mango

healthier coconut rice pudding with mango

Yum! Take me back to Thailand! I love the smell and taste of coconut and mango – such a perfect combination! This dessert brings back memories of a little cute side street café on Phi Phi island in Thailand… Oh I miss that place 🙂 Traditionally, sticky rice pudding is made with white sticky rice, however, to “healthify” this dessert, I made it with brown sticky rice.

Ingredients

1 cup brown sticky rice
1 can full fat coconut milk
4-5 tbs coconut sugar (or other sweetener)
1 tbs coconut oil, optional
1/2 tsp vanilla extract, optional
1/2 tsp salt
1 mango

1 tbs sesame seeds, sprinkle on top

Instructions

1. Rinse and cook the rice according to the instructions on the back of the package.
2. In a separate saucepan, add the coconut milk, sugar, vanilla and salt. Bring it to an almost boil on medium heat, stir.
3. When the rice is cooked, take it of the heat and add in half of the coconut milk mixture, stir and let it sit for about 30 minutes to allow the flavours to mix.
4. Cut the mango into slices.
5. Put the rice onto dessert plates (it should be served warm), top with mango and the rest of the coconut milk mixture. Sprinkle sesame seeds on top.

healthier coconut rice pudding with mango

Enjoy!

healthier coconut rice pudding with mango

 

Celery and Broccoli Soup (vegan)

healthy celery and broccoli soup
Here comes another quick, easy and healthy soup! Perfect for colder days when you feel like something warm and at the same time load your body with lots of nutrients. Enjoy!

Ingredients
about 3 portions

6-7 celery stalks
1/2 broccoli
1/2 onion, chopped
1/2 lime
2-3 cloves of garlic, minced
water (about 1/2 cup)
salt and pepper

Instructions

1. Add the coconut oil in a pot and once it has melted, put in the onion and garlic and let it cook for about 5 minutes.
2. Pour in the water and bring to a boil. Add the broccoli and celery once it’s boiling. Add lime juice, salt and pepper to taste. Let it cook for about 5 minutes.
3. Blend until puree or eat as it is.

healthy celery and broccoli soup

Raw cookie dough bites (vegan and gluten free)

raw cookie dough bites

Cookie dough have been circulating Pinterest for a long time now, so I thought I had to check out what the fuss was all about 😉 After looking at a few recipes, I picked up bits and pieces here and there and came up with an awesome and guilt free recipe 🙂 I love these. And they only take about 5-10 min to whip up.

raw cookie dough bites

Raw cookie dough bites

Ingredients
makes about 15 cookie bites

1 cup oats
1/2 cup almond flour
1/2 cup almond butter
1 cup soft dates, pitted (I used medjool dates)
1 tsp coconut oil
pinch of sea salt
1 tsp vanilla
1/2 cup dark chocolate, chopped or chocolate chips,  (I used 72% cocoa, vegan chocolate)

Instructions

1. Add the pitted dates in a food processor/high speed blender and blend until you have a paste.
2. Mix everything together in a baking bowl and make them into about 15 round cookie bites.
3. Store in the fridge or freezer in an airtight container.

raw cookie dough bites

Note:
If you’re having trouble making the date paste, you can soak the dates in water first (about half an hour)  if they’re not soft enough. You can also add a few tablespoons of water when you blend them.

Make sure you buy certified gluten free oats if you wish for a gluten free recipe.

raw cookie dough bites

Pumpkin, carrot and ginger soup

pumpkin, carrot and ginger soup

As it’s starting to get a little bit colder outside, I’m starting to crave soups. And with all this pumpkin around me, I had to make a delicious pumpkin soup! The ginger and orange juice gives the soup a bit of a kick.

Pumpkin, carrot and ginger soup

Makes about 2.5 – 3 cups of soup

Ingredients

1 cup pumpkin puree (or about 2 pounds/1 kg of fresh pumpkin, peeled and chopped. I used my homemade pumpkin puree which I had laying in the freezer.)
2 carrots, chopped
1 tbs of ginger, grated or chopped
2 cloves of garlic, minced
1/2 yellow onion, chopped
1 orange (about 1/2 cup of orange juice)
Water (about 1/2 cup)
1 tsp coconut oil
salt and pepper

Instructions

1. Add the coconut in a pot and once it has melted, put in the onion, garlic and ginger and let it cook for about 5 minutes.
2. Add the carrots and pumpkin (if you are using fresh pumpkin) and add water. Let it cook until the carrots and/or pumpkin is soft. Add the pumpkin puree, salt and pepper and let it cook on medium/low heat for a few minutes.
3. Combine all the ingredients in a blender and blend until smooth.

pumpkin, carrot and ginger soup

Hope you enjoy!

Note:
Use more water if you want a thinner consistency as this soup is quite thick.

pumpkin, carrot and ginger soup

Healthy Pumpkin Bread

Pumpkin bread is another fall favourite! This one I made with whole wheat flour to make it healthier. It’s really nice and moist and has the perfect mix of spices. Try it out for yourself!

healthy, homemade pumpkin bread

Ingredients

1 cup pumpkin puree (make your own or use canned pumpkin)
2 tbs melted coconut oil
2 eggs, lightly beaten
1/2 cup apple sauce
1/4 cup almond milk (or other milk)
1/2 cup coconut sugar (or other sweetener such as maple syrup, honey etc).
1 tsp vanilla extract
1 1/2 cup whole wheat flour
1/2 cup chopped pecans or walnuts, optional
1/2 tsp salt
1 tsp baking soda
1 tsp cinnamon
2 tsp pumpkin pie spice (or 1 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp all spice, 1/4 tsp cloves)

Instructions

1. Preheat oven to 350 ˚F or 175 ˚C. Grease a nonstick bread pan with coconut oil or other oil.
2. Mix the dry and wet ingredients in two separate bowls. Then add them together util it’s just mixed.
3. Pour it into the bread pan and let it bake for about  45 min. (Check if its cooked by sticking a tooth pick in the middle and if it’s done the tooth pick should come out almost clean).
4. Let it cool on a cooling rack and wrap it tightly with foil to keep it nice and moist.

Enjoy!

healthy, homemade pumpkin breadhealthy, homemade pumpkin bread

Pumpkin Mugcake (vegan, gluten free)

healthy pumpkin mug cake

Mug cake is one of my favourite treats when I’m craving something  sweet that is really quick to make. You can whip up this perfect fall treat in just 5 minutes, from beginning to end. That’s something we can like!

Ingredients

4 tbs almond flour
pinch of salt
1/2 tsp baking powder
2 tbs pumpkin puree (make your own or use canned pumpkin puree)
1/2 tsp pumpkin pie spice (or a mix of cinnamon, cloves, and cardamom)
1-2 tbs maple syrup (or other sweetener)

Instructions

1. Mix all the ingredients well in a small bowl.
2. Add it to a heat proof mug/dish and pop it in the microwave on full speed for about 2-3 min. Alternatively, put it in the oven on 350 ˚F/175 ˚C for about 15 minutes. The cake should be dry on top and cooked all the way through when it’s done.

healthy pumpkin mug cake

 

Food and travel for thought