The perfect chia seed porridge

chia grauturChia seeds are loaded with omega 3 fatty acids and make for a wonderful breakfast porridge

  • 1/2 to 1 tbsp chia seeds
  • 10-20 goji berries
  • 2-3 tbsp oatmeal
  • 1 tbsp shredded coconut
  • 1/2 pear in small pieces
  • 1-2 tbsp frozen mango
  • 1 tbsp chopped almonds/pecans/walnuts
    (whatever you have in the house)
  • pour coconut water and almond milk over (50/50)

Let stand in a closed glass container in the fridge overnight to make for a perfect texture. Bon appetit!

Lasagna a la notes on health

lasagnaCut up the following vegetables in small pieces:
5-6 carrots
3-4 stalks of celery
1-2 heads of broccoli
5-6 bulbs of garlic
1 large onion

Fry the vegetables until a little soft in a large pan using some coconut oil. Flavor with some of your favorite blend of spices . I use a mixture of coriander, fennel, cumin, anise and pistachios.

Sauce – mix together in a bowl:
2 cans cut up tomatoes
1 mascarpone cheese
1 jar tomato paste
1 package tomato soup (cup soup from the health store)

In a large oven proof dish alternate layers of sauce, vegetables and your favorite lasagna pasta plates.

Drizzle some grated cheese on top

Cook in the oven on 180° C for 20-30 minutes – enjoy!

Healthy pizza sauce

One jar tomato paste
6-7 tomatoes
1-2 cloves of garlic
handful of fresh basilika or coriander
salt + pepper
sprinkle of oregano

Mix all the ingredients together in a blender and spread the healthy pizza sauce on the pizza dough – enjoy!

Energizing smoothie

Energizing smoothie

This smoothie never fails to give me extra energy that stays with me throughout the day. The recipe fills two large glasses.

1/2 to 1 cup almond milk or water
1/2 cup cocoa water
2-3 cups frozen berries/fruits (strawberries, blueberries, blackberries, mango etc.)
1 piece fresh fruit (banana/kiwi/pear etc.)
1/2 – 1 tsp grounded cinnamon (to keep up the blood sugar levels)image photo : Blueberry Fruit Smoothie
1/2 – 1 tbsp wheatgerm (optional)
1 fist of spinach/kale
1 tsp extra virgin olive oil (or another good quality oil)

Blend well together in the blender. Pour into a glass and sprinkle some bee pollen (you have to start slowly with a few grains and work yourself up to 1 tsp., note that some people are allergic to bee pollen), goji berries and chia seeds on top.

It is best to wait 15-30 minutes before you drink the smoothie as the goji berries and chia seeds will soften up. I always make two portions at a time and store half in the refrigerator until the next morning.



Healthy icecream

Here is a recipe for a delicious healthy icecream that the whole family can enjoy and I came up with when I had a few bananas to spare. Yes it does contain some calories of course but all the ingredients are very nutritious and healthy which is what matters the most!

6-8 bananas (slice up the bananas and put them in the freezer overnight. Great to use
bananas that are becoming a little dark)Ice-cream
2-3 hand fulls of frozen blueberries
10-15 frozen strawberries
3-5 tablespoons of organic peanut butter
2-3 squirts of organic maple syrup
7-8 dates

Put all the ingredients into a food processor and blend well together. You can vary the amount of different ingredients in order to change the flavor or thickness of the ice cream.
Enjoy right away or store in the freezer!