This recipe is also available in German. Dieses Rezept gibt es auch auf deutsch.

Do we really have to make our own tahini when we can just go and buy it at the store? Of course not, but it’s fun, super easy and also cheaper. Since I love to experiment in my kitchen, making tahini has been on my list forever. Tahini is sesame butter and it is made by grinding sesame seeds until the fat is released from the seeds. It’s the same method used to make nut butter.

After reading a couple of articles about homemade tahini on the Internet, I realized that it would be hard to make tahini by only grinding sesame seeds by themselves. Since you do not need almond oil to make almond butter, I thought it would be the same thing with tahini. I did manage to make tahini without additional sesame oil, but only with the help of my Vitamix. Since I know that this kitchen tool is quite expensive, I also tried it with my Magimix (food processor). It worked really well, however, everyone was on the Internet was right: I did need sesame oil to achieve the desired texture. This does not diminish the quality of the tahini, just make sure to use high-quality cold-pressed organic sesame oil.

Since I am a big fan of Amy Chaplin’s books, I followed her advice and toasted my sesame seeds before turning them into sesame butter. This is supposed to reduce the phytic acid content. Phytic acid is a compound found in almost every plant seed. It is supposed to prevent the seed from sprouting too early. In the human body, phytic acid may prevent the absorption of certain minerals and nutrients, which is why our grandparents used to soak their grains and beans before cooking them. This process eliminates most of the phytic acid and makes grains, beans, and pulses better digestible.

If you have never tried tahini, you might be surprised by its slightly bitter taste. Many people do not like tahini because of its bitterness, I really love it. There is a huge difference between tahini made from hulled sesame seeds and unhulled seeds. Tahini from hulled sesame seeds is a lot milder in taste and it has a brighter color. Sesame butter made from unhulled seeds has a stronger taste and bitterness and it is a lot darker. Of course, tahini made from unhulled seeds contains more nutrients as they are found in the outer layer of the sesame seeds.

Heavenly for body and soul, because …

… sesame seeds are a gift of Nature. The small seeds contain up to 50 % of fats, of which up to 90 % are unsaturated. Sesame seeds are therefore a great source of high-quality fats. It is especially rich in omega-6-fatty acid linoleic acid, which is needed for a healthy cholesterol level and it is part of the intestinal mucosa. Sesame seeds are also a good source of protein as it contains all eight essential amino acids, making it a complete protein. As mentioned, unhulled sesame seeds contain a lot more nutrients than hulled seeds. However, even hulled sesame seeds are still a very healthy addition to your diet.

Perhaps the most important minerals contained in sesame seeds are calcium and magnesium, in the perfect ratio of 2:1. This ratio is perfect for absorption. An interesting fun fact is that sesame seeds contain a lot more calcium than cow’s milk. It is, therefore, a perfect addition to the vegan diet.

Have fun making your own tahini! If you’ve tried it, be sure to leave a comment or tag me on Instagram.

xx

Lynn

The post Homemade tahini appeared first on Heavenlynn Healthy.

This recipe is also available in German. (Dieses Rezept gibt es auch auf deutsch.)

This recipe was supposed to be the first one in my new book. But due to Coronavirus, things are uncertain. So I thought this recipe might bring some joy into your life in social isolation or quarantine. I’m usually quite hesitant to drop catchy titles, but I just love this tofu, and I’m 99% sure that you will too.

Tofu is not a regular in my diet, but we do enjoy a little bit of tofu every now and then. My husband really loves smoked tofu, and I like it in my Asian-inspired dishes such as Thai curry noodles or summer rolls. We’ve never made tofu the center of our plate, however. At least until I’ve started experimenting with different tofu techniques. There are plenty of tips on the internet, and since I’ve had a little time on my hands during social isolation, I’ve tried a couple of them. And what can I say: some made a HUGE difference. Life-changing, to be exact. Now I’m a tofu girl, and I’m never going back.

1. Squeezing excess liquid out of the tofu.

I own a tofu press, and I am not ashamed of it. Just kidding, but I really never thought that pressing tofu would make such a huge difference in taste. Why? Because pressing tofu squeezes the excess liquid out of it, which makes the texture less watery. The tofu will therefore later taste less bland, and it will absorb the flavor of the marinade much better. Before you invest in yet another kitchen tool, however, note that you do not need a tofu press to achieve this. All you need is a kitchen towel (a paper towel works too, but is less sustainable), two plates, and lots of heavy books. You simply wrap the tofu into the towel, place it between two plates, and then weight it down with heavy books. This will do the trick. Let the tofu sit like that for at least 30 minutes, preferably longer.

Another tip is freezing the tofu. Once you take it out of the fridge and let it sit at room temperature, the de-freezing process will drain all excess water out of the tofu. The only downside of this method is that it takes a little longer. However, if you know you want to eat tofu for dinner, then take it out of the freezer in the morning, and place it into a bowl in the fridge. When you come home you can immediately start making the recipe below.

If you want to invest in a tofu press, then start googling. I own this one*, but it’s a plastic one and not of the highest quality. It gets the job done, however.

2. Do not cut the tofu, tear it.

I’ve found this dip on a website of a tofu brand. In my noodles dishes, I’ve always broken down the tofu into a texture that slightly resembles minced meat. But I’ve never tried it with pan-fried tofu. By tearing the tofu with your fingers into random shapes, it gets bumpy edges. This enables the marinade to stick to the tofu much better. Honestly, I doubt I will ever go back to cutting my tofu with a knife. Though I haven’t figured out how I will do this when I grill tofu.

3. Add the marinade after pan-frying, not before.

This makes SUCH a difference. I used to marinade my tofu in the sauce before pan-frying it because I always thought it makes the tofu absorb the flavors better. However, when I added the sauce last, it clung and stuck to the tofu in such a delicious way, that I will never go back. Granted, this method only works with thick and creamy marinades on a nut butter base. So whenever you use nut butter or tahini in your marinade, try adding the sauce after pan-frying. This gives the tofu a crispy outer layer, and it almost resembles nuggets. I do not like using this comparison, but I cannot find a better way to describe it.

4. The best marinade

I’ve always used a nut butter-based marinade, but recently, I’ve worked on the sweet-acid-balance a little more. This recipe has been my favorite for quite some time, but I’ve changed it up a bit. Instead of using lime juice only, I added apple cider vinegar, which gives it a little more of a tangy flavor. Of course, you could also use garlic and ginger, but I tried to keep it as simple as possible by only using nut butter, apple cider vinegar, tamari, and a dash of lime juice.

Is tofu healthy?

Tofu has gotten a bit of a bad reputation over the last decade. This is mainly due to the genetic manipulation of the soybean in countries such as the United States. Growing genetically modified soy is, however, banned in Germany and to my knowledge, in the entire European Union. When I buy soy products, I only buy them in organic quality, preferably with one of the trustworthy organic labels. Also, I only buy tofu from German or Austrian crops to make sure it is GMO-free. So look for organic, GMO-free tofu when you buy your next batch. Tofu is an excellent source of plant-based protein, so it can definitely be regarded as healthy food when eaten in moderation.

If you suffer from a thyroid condition such as Hashimoto or other chronic illnesses, you might want to consult your doctor first. An excess amount of soy products is not recommended for people with thyroid conditions. However, eating tofu in moderation is normally considered unproblematic. Even people suffering from thyroid conditions can eat tofu in healthy moderation. Nobody eats tofu for breakfast, lunch, and dinner seven days a week.

The post Life-changing Tofu appeared first on Heavenlynn Healthy.

This week it’s all about rhubarb on my blog! At least today, because I am still working on the perfect rhubarb muffins for Easter weekend. I really hope to have them on the blog by Thursday or Friday. Rhubarb is one of those foods that divides people. Either you love it or you hate it. I’m definitely team rhubarb.
If you have always wanted to buy the pretty red sticks but don’t know exactly how to prepare them, you’ve come to the right place. In this post, I’ll cover rhubarb preperation, the deal with oxalic acid and ways to use rhubarb.

When is rhubarb season?

In Europe, rhubarb is available from the beginning of April to the end of June at the latest. Traditionally, it is only harvested until the 26th June (a former German Holiday), as the oxalic acid content is too high by then. More about this in a moment.

Is rhubarb healthy?

Rhubarb is not really susceptible to pesticides, which is why it does not need to be sprayed at all or only slightly. So you don’t necessarily have to buy it in organic quality. Rhubarb is rich in fibre, contains a lot of vitamin C as well as iron, potassium and phosphorus. It is also very low in fructose, which also gives it its acidic taste.

What about the oxalic acid?

Rhubarb is often called unhealthy because of its high oxalic acid content. Oxalic acid is found in many green foods such as spinach leaves, chard or parsley. Since some kidney stones consist of the calcium salt of oxalic acid (calcium oxalate), green smoothies, for example, are often said to cause kidney stones. It is indeed true that oxalic acid can inhibit the absorption of calcium and also iron. For this reason, foods with a high level of oxalic acid should not necessarily be eaten in huge quantities. But be honest: someone who eats a balanced and healthy diet is definitely on the safe side. The formation of kidney stones is not caused by oxalic acid only. In most cases, many other factors are responsible for this, such as an unhealthy diet with too little water, too few minerals (especially magnesium and calcium), too much table salt and consequently dysbiosis and hyperacidity.

The oxalic acid content in rhubarb increases over the course of the harvesting period. Therefore, rhubarb should be eaten as early in the season as possible and should not be harvested or bought from June onwards. What I find especially interesting: dark red sticks contain less oxalic acid than the green ones. However, the leaves of rhubarb contain even more oxalic acid, so they definitely belong on the compost and should not be added to smoothies.

Can you lower the oxalic acid content?

It is perfect if you eat rhubarb with calcium-rich foods. However, this is difficult for vegans, because apart from sesame, it is mostly vegetables that are rich in calcium. Also, I don’t think anyone would appreciate a nice broccoli and rhubarb compote. What you can do is add a little bit of sesame to your porridge with rhubarb compote to increase the calcium content. If you eat dairy products, the combination of rhubarb compote and yoghurt or curd is obvious, but it is generally not advisable to eat dairy products in combination with fruit (leads to fermentation in the intestine). Again, some sesame seeds might be the better choice even for vegetarians.

If you are taking iron supplements, it is recommendable that you do so 1-2 hours before eating rhubarb. If you are already suffering from kidney stones, rhubarb is probably not the best choice. At least in large quantities. Also, children should not eat too much of rhubarb.

Do you have to peel rhubarb?

Actually, yes. There’s a lot of oxalic acid in the peel. As you can see in my pictures, I’m not so strict about that. I usually only peel the hard parts of the rhubarb stalks. But when in doubt, always peel them.

Can you eat rhubarb raw?

Yes, you can. Rhubarb is not poisonous when eaten raw. But be aware that it is extremely sour.

How to use rhubarb

Rhubarb compote is, of course, a classic (see recipe below). Rhubarb cakes or tarts are also very popuar. Here is Germany, we’re crazy about rhubarb meringue cake. You can also make rhubarb jam. Less common, but no less delicious, is the use of the red sticks in savory dishes. It can be added to stews, for example, or cut thinly into salads. For seasonal reasons, rhubarb is often combined with strawberries. This is really one my favorite combinations in the spring.

To sum it up

Rhubarb is only available for a short time anyway and if you eat it as a compote, in cakes or salads, there is little danger of eating too much of it. If you eat a healthy and balanced diet anyway, there is no reason not to indulge in it.

To let your rhubarb experiments begin, here is the easy peasy recipe for rhubarb compote.

The post How to cook rhubarb + quick rhubarb compote appeared first on Heavenlynn Healthy.

Hello friends, and happy New Year 2018!

Today I am happy to share with you the first recipe of my small „Healthy January“ series.

And none other than PINK KIMCHI marks the start of this healthy January.

I am not kidding you when I say that Jannis and I are pretty much obsessed with Kimchi! Obsessed with its tanginess, its spiciness and its gut-healthy properties (well, me more so than Jannis, obviously).

If you’re like me and you live in a small town with one Chinese, one Vietnamese and one Thai restaurant, then you will probably be like: Kim…what?? So let me introduce you to Kimchi, what it is, where it comes from, and why it is so so good for you.

Kimchi is the national dish of Korea, fermented cabbage. It’s gained a lot of popularity in the Western world lately, but it’s been a central part of the Korean cultures forever. The reason Kimchi is so popular is the way it is made: it is a raw food that contains so many vitamins, minerals and fibers that some claim it to be the healthiest food on Earth!

Ok, but many other foods contain such an abundance of nutrients: kale, quinoa, watercress, blueberries…

Yes, but the real reason why Kimchi is so healthy is the amount of bacteria it contains. Bacteria! Yes, you heard right. Bac-te-ri-a. The GOOD kind of bacteria. The kind that lives in your gut and basically keeps you alive. This kind of bacteria is called „probiotics“. As up to 80% of your immune system sits in your intestine, this is huge, guys! Probiotics are responsible for a whole number of vital functions down there: an intact immune system, digestion, skin condition, blood sugar levels, and most importantly a healthy bowel movement.

So how can we digest more of those probiotics? The answer is right here and probably lives in your grandmother’s basement already: fermented foods. Sauerkraut, pickles, kimchi. But also in your fridge in yoghurt (the natural one), kefir, miso, tempeh or kombucha. Our ancestors already knew how to get enough of those healthy bacteria – via lactic acid fermentation. Lactic acid fermentation is known as the process of preserving vegetables whose natural sugars feed the bacteria, which produce the natural preserving lactic acid. While the process of lactic acid fermentation was used in former days as a means to preserve, these days fermented foods are mainly known for their delicious sour, tangy taste und gut-healing properties.

I had been meaning to try fermentation for the longest time and last year I finally started my first DIY fermentation project: homemade kimchi! Since I am not an expert at fermentation, I used this recipe by Sarah Britton as a base. Sarah’s recipe is plant-based and soy-free, and it seemed…well…easy! That should be something I can do. Since I cannot seem to follow recipes, and since I had had pink kimchi back in Bali, I made my own version using fresh beetroots. Because beets make everything better, right?

So this is how lactic acid fermentation works:

Step 1: Washing, cutting and grading the vegetables.
Step 2: Mixing ginger, garlic and chili flakes and salt in a food processor.
Step 3: Combining everything and start massaging those veggies until the cabbage loses all the liquids.
Step 4: Sterilize glas containers.
Step 5: Let it ferment in glas containers for 2 – 3 days.

Before you get into the Kimchi-game, here are some things that you need to know before getting started:

Read before making kimchi:

• The longer your kimchi stays on the kitchen counter, the stronger its taste. I like my kimchi to be stronger, so I leave it on the counter for 3 days before placing it into the fridge.
• Making kimchi leaves an intense smell in the room, so make sure to make kimchi in a room with windows and doors. This way you can prevent your whole apartment to turn into a kimchi factory.
• Not everyone likes the taste of kimchi. Traditionally, kimchi is made with fish sauce and soy sauce, which I did not use to make it more appealing to a larger crowd. This kimchi tastes a lot like ginger, garlic and slaw. It also does not have an earthy-taste from the beetroots.
• Kimchi is similar to tzatziki – not the taste, but the taste (and smell) it leaves in the mouth. So I wouldn’t recommend eating kimchi before a date or an important appointment. Your dentist probably also won’t be too fond of kimchi.
• Kimchi stimulates bowel movements. Hence, it may lead to mild flatulence. This is totally normal and no need to worry. Start with small amounts of kimchi and then work your way up – your gut and your health will appreciate it!
• Some kimchi recipes call of small carbon dioxide bubbles on top of your kimchi. My kimchi attempts did not have these, and it still turned out delicious.
• If you see mold on your kimchi, throw it out! Your kimchi should have a strong and sour taste, but should never me foul!
• How will you know that your kimchi is ready? I had never made homemade kimchi before, so I had no idea what the taste would be like. I think the kimchi is good enough for my taste after 3 days, then I place it into the fridge. If you like it even spicier and more sour, then you can leave it up to 4 or even 5 days on the counter.

Now, go and explore this fun way of improving your gut-health. I cannot wait to see your attempts – just share your kimchi with me on social media using #heavenlynnhealthy.

Enjoy!

Did you make this recipe? Let me know in the comments below or share a picture on social media using #heavenlynnhealthy.

The post Healthy Pink Kimchi appeared first on Heavenlynn Healthy.

Spicy Roasted Almonds as the perfect travel companion.

*This post is sponsored by California Almonds.

I just returned from my trip to Bali, so this is my first blog post after my long-anticipated vacation. My trip to Bali was a dream come true. We stayed in the most magical AirBnB and yoga hotels (which I will tell you all about in my Bali blog posts), and simply enjoyed some relaxing days in the jungle – a first for me, because while my boyfriend and I had a long-distance relationship for over five years, we spent every Penny to visit each other. Now we finally saved up some money to start exploring Asia. Always behind the time, Lynn, but that’s ok. Like I mentioned in my previous post, I am currently running a small series about my favorite natural and healthy snacks. „Embracing Nature’s Goodness“ is what I like to call it. In my first post with California Almonds* I talked all about the health benefits of almonds, and this post will be all about why almonds are my preferred travel snack, and how I like to make almonds a little bit more fun.

Since I love travelling just as much as I love to cook healthy food, it’s a no-brainer that I also try to stay healthy while touring the world. Interestingly, my mother recently told me about a conversation she had with her yoga group about the topic of healthy eating while traveling. Apparently, it is a lot easier for her and her friends to stay healthy at home, but it seems nearly impossible to eat and stay healthy while on vacation.

This is exactly the reason why I – whether I am going on a day trip or a longer journey – do my research online to find healthy restaurants or cafés in advance. I also always take some healthy snacks with me – preferably a bag of almonds. Eating about a handful of almonds a day gives me the nutrients I need to make it to the next larger meal. Packing almonds in your purse while on-the-go, will save you from those instant sugar cravings, and are a lot healthier than convenient products that only consist of empty carbs.

The protein in almonds keeps us satisfied longer:

The great thing about almonds is that they are bursting with nutrients as I previously mentioned in this post. They also consist of valuable fiber and healthy fatty acids, as well as protein, made up of amino acids. The body can use those amino acids to build and maintain a healthy muscle mass or even to fill up our reserves.

A handful of almonds (about 23) contain 6 grams of protein, 3 grams of fiber and 9 grams of unsaturated fatty acids, all the nutrients we need to survive the (hopefully positive) travel stress. The proteins in the almonds really help fight energy lows, and the fiber helps us to stay satisfied longer – preventing us from buying the first convenience food that we come across.

Another plus is that almonds are available in every city, (almost) every country on the planet and are even sold in smaller stores in the countryside. They are also known everywhere, and you do not even need to find special health stores to purchase them in.

So, now that you are an expert when it comes to almonds, I quickly want to add that almonds are of course not the only healthy snack out there. But they are my number one choice for quick and easy snacks. If you pair them with fresh fruits or vegetables that you cut at home, you have yourself a complete snack with everything that you need.

To spice things up a little, I’ve come up with a fun way to roast your almonds, inspired by my recent trip to Bali: Spicy Roasted Almonds. Bali is an amazing destination if you love food and spices – cinnamon, cardamom, pepper, cacao, ginger, turmeric – all these spices can be found growing in the Balinese plantations and forests. As much as I would have loved to add turmeric to this mix, I decided against it, because it will definitely turn your hands yellow. And that’s not exactly something that you want while traveling. If you love turmeric a lot though, then go for it – but don’t blame me for yellow hands ;-).

The mix can be easily carried in a reusable box or paper bag, and it definitely is the perfect travel companion. Feel free to play around with the spices that you like – I really like mine a bit spicier, but if you like it sweet, you could easily sub the coconut oil with maple syrup. The almonds keep for at least a week, so they are perfect for a weekend-trip or whatever plans you have this summer.

Enjoy!

Before I end this post, I quickly want to mention that it is not always allowed to transport food from one country into the other (especially with air travel), so be sure to eat your snacks on the plane before entering another country to prevent being called out by customs. (Happened to me when I forgot I still had a banana in my bag from when I left the Dominican Republic.)

What are your preferred snacks while traveling? Let me know in the comments below.

*Sponsored Post. This post is supported by California Almonds. Thank you for supporting the brands that make hour-long recipe testings in my kitchen possible. All opinions are my own. Always.

Merken

Merken

The post Spicy Roasted Almonds – the perfect snack for traveling appeared first on Heavenlynn Healthy.

Take your healthy eating to the next level by making whole-grain rye bread from scratch.

This post is sponsored by Le Creuset* Germany. 

Not to disappoint you guys, but since my blog is Germany-based, the giveaway below is only open for people with a German address. However, there is of course the awesome recipe that can be made no matter what country you come from.

So I think it’s time that we talk about bread.

I know that there are many dietitians out there who praise that bread is the root of all evil (aka the reason why you’re not losing weight). Well, unfortunately that might be true, but in my opinion it all comes down to moderation. There is a big difference between having a slice of bread complimentary to your big bowl of vegetable stew and making bread the main part of your meal (which is frankly what the German culture is all about FYI).That white bread is bad for your health is no longer a mystery, and you probably also all know that whole-grain is your healthy go-to option. However, many people think that alternatives such as rye or spelt are always whole-grain, which is why rye or spelt breads are booming everywhere. The thing is, however, that these breads are nothing else than white bread with a fancy name.

To understand the difference between white flour and whole-grain flour, we have to look at the whole kernel. It consists of three different layers: the inner layer, which is the starch, the middle layer, which is the oily part and the outer layer, which is the fiber, hence, the thickest layer. The nutrients of the kernel sit in the middle and the outer layer. These layers are removed for white flour. Yup, all that remains is the starchy inner layer with close to zero nutrients.

White flour can be made of wheat, rye, spelt, barley etc. Only by grinding the whole grains can you get whole-grain flour. Sort of obvious, but many people do not know that. If you have a strong blender or food processor, it is wise to blend your own grains because the longer whole-grain flour is stored, the more nutrients are oxidized, meaning the more nutrients are lost.

For this recipe, I’ve teamed up with the amazing Le Creuset, because I’ve been making my bread mainly in my Dutch oven lately. Since I know that Dutch ovens are not the cheapest, I am more than excited to announce that I am giving away a 22cm Le Creuset Dutch oven in cool mint – one of my favorite colors.

If you live in Germany, here’s what you need to do to win a 22cm Le Creuset dutch oven in cool mint:

1. Leave me a comment below or on the German recipe (if you speak German) until April 25th, 11:59 pm and tell me what recipes you’d like to see more of on HLH.
2. Please provide a valid email address so I can contact you in case of a win (your email address will only be visible to me, please write down the address in the dedicated field in the form, NOT in the comment as this will be seen by the public).
3. I’ll announce and contact the winner on April 26th, 2017.

The giveaway is only open to my readers with a valid German address.

Good luck!

Enjoy!

*Sponsored Post. This post is supported by Le Creuset*Germany. Thank you for supporting the brands that make hour-long recipe testings in my kitchen possible. 

The post Whole-Grain Rye Bread and Le Creuset Giveaway* appeared first on Heavenlynn Healthy.

Edible DIY Gifts with printable gift tags – because edible gifts are simply the best!

Do you love wrapping gifts? Well, I do, but I am terrible at it. Every year, when I place my neatly wrapped gifts under the Christmas tree, I look at them and think to myself: well, Lynn, you did o.k. Then I see my sister’s superbly wrapped presents with so much love for detail that I always wonder why I even make an effort. She is the Queen of Gift Wrapping, and I am just down here, trying to make semi-acceptable gift wrapping efforts. So this year, I come prepared and designed my own printable gift tags for three of my favorite edible gifts: a savory walnut granola, a spice mix for turmeric latte (golden milk) and my beloved superfood hot chocolate. 

The great thing about edible gifts is that they do not end up in some corner of the house but are really appreciated at the receiving end. This year I will be giving friends and family spice mixes of the most popular recipes from my blog, which are the turmeric latte and the hot superfood chocolate. Other readers’ favorites are my granola recipes, which is why I created a brand new recipe for savory walnut granola.

Savory granola is totally underrated in my opinion. It is THE best incentive to eat salad not only in the summer. Adding savory granola to salads upgrades them instantly, and adds some healthy protein and fats to your meal. I also love to sprinkle it on top of roasted veggies, soups or stews. This version is a heavenly combination of crunchy walnuts, sunflower and pumpkin seeds and oats with a subtle rosemary and dijon mustard flavor. YUM!

Turmeric latte or golden milk is my favorite drink of 2016. I love how warming it is and how good it makes me feel. It’s also the best substitute for coffee, if you like to switch it up sometimes. I always have a jar of turmeric latte spice mix at home, so I can basically have myself a golden milk whenever I feel like it (basically all the time).

Beside turmeric latte, I have also come to love my hot superfood chocolate, which is a mix of raw cacao, turmeric and maca powder. I highly recommend enjoying it cuddled up in a blanket watching your favorite movies (such as Christmas favorites like Love Actually or The Holidays). If you are giving this hot superfood chocolate away to family and friends you’re basically giving them a much needed excuse for some me-time. So considerate of you!

I also prepared some recipe cards that you can attach to a Christmas card or add to the wrapping. That’s as far as my imagination goes but I am pretty sure you’ll find some pretty awesome use for it.

Download the printable edible DIY gift tags here.

Download the printable recipe instructions here.

Don’t forget to tell your friends and family where you got these recipes from (that’s of course only if they like them) because, you know, sharing is caring.

Happy Gift Wrapping!

Share the Health!

Don’t forget to tag me on Social Media @heavenlynnhealthy and use the hashtag #heavenlynnhealthy.

The post Edible DIY Gifts (+printable gift tags!) appeared first on Heavenlynn Healthy.

This is the first ever homemade granola bar recipe on the blog, and it’s not any granola bar recipe – it’s homemade amaranth pecan granola bars. I made these for my upcoming mother-daughter trip to the States tomorrow as granola bars are the perfect healthy snack for traveling. I really cannot wait to spend some quality time with my mom, read lots of books and say hi to my second home again. It’s been too long. There’s gonna be lots of WholeFoods shopping, country music and Southern iced tea and biking along the Florida coast. But before I go, I’ve got this wonderful recipe to share with you. 

Have you ever had amaranth before? I have to say that I am surprised that amaranth is such an underrated pseudo grain. I would have expected it to become as popular and famous as its “sister” quinoa by now. Amaranth is also an ancient pseudo grain from South America that offers almost more health benefits than quinoa. It’s absolutely gluten-free, which is why it is great for celiacs and the gluten-intolerants. Almost 18% of amaranth is made out of plant-based protein, which is more than any other grain or pseudo-grain out there (yes, I am talking about you, Ms. Quinoa).

Other health benefits of amaranth include its high content of unsaturated fatty acids such as omega-3, which is important for a healthy heart as well as healthy and glowing skin. The carbohydrates present in amaranth are mainly fiber, which is why it keeps us full and satisfied for longer. Amaranth is also rich in iron and zinc, which is why it is great for women, especially pregnant women.

Besides amaranth, these granola bars contain lots of other healthy ingredients such as oats, which are rich in fiber, nuts, coconut, hemp protein, bananas and cinnamon. I would probably bore you if I listed all its health benefits, but I can assure you that every single ingredient is good for your health. Now, that does not mean that you can eat the whole batch at once. Granola bars are always rich in energy (aka calories), so eat them as a healthy snack whenever you need fast energy.

You can also mix and match the ingredients. You can use any kind of nut, or substitute nut with seeds such as pumpkin or sunflower seeds. If you don’t have hemp protein, you could use buckwheat flour or any other plant-based protein powder. If you don’t like dates, use raisins, apricots or figs. Just play around with it and find the flavor that you like. Enjoy the granola bars!

Enjoy!

DID YOU MAKE THIS RECIPE OR HAVE ANY SUGGESTIONS, QUESTIONS OR COMMENTS?

Feel free to leave a comment below, and don’t forget to tag your creations on social media using #heavenlynnhealthy.

I’d love for this blog to be a dialogue.

The post Homemade Amaranth Pecan Granola Bars appeared first on Heavenlynn Healthy.

*There’s a heavenly Christmas giveaway for all readers living in Germany at the end of this post.

So, I guess it’s safe to say that it’s finally Christmas time, now that Thanksgiving is over. Being American at heart, my boyfriend and I had ourselves a small little Thanksgiving dinner as well, even though we don’t live in America anymore. But it’s always a nice reminder of good old times in the United States. Now it’s inevitable that Christmas is around the corner and everyone is starting to stress out about Christmas gifts. I am a big fan of homemade DIY-Christmas gifts, which is why I thought I’d give you an early idea of an easy but thoughtful Christmas gift: homemade gingerbread granola in a mason jar. The stores in Germany are filled with “Cookies in a Jar” or “Bread in a jar” mixes, so why not do something different and make granola in a jar? Your friends or family will appreciate the homemade aspect of the gift, and everyone can use a good old Ball Mason Jar at home.

Of course it doesn’t have to be the original Ball Mason Jar, any pretty jar will do it. Just wrap a nice Christmassy strap around it, and your friends will love the thoughtful DIY Christmas gift. When you prepare it, your kitchen will smell heavenly, too, and it will certainly get you into a jolly Christmas mood.

The granola is perfect to start your day with an extra touch of Christmas feeling, because every bite of this gingerbread granola tastes like Christmas. It’s not particularly sweet, but it is nicely crunchy, with a wonderful nutty and gingerbread-y flavor. The spices really give it an amazing touch, and you’ll never want to eat another granola ever. I don’t think I will only have this granola during Christmas time. It will be my winter granola until at least the month of March. Don’t believe me? Then try it for yourself. It’s just sooooo good!

If you live in Germany, then I have a nice little Giveaway for you. Together with Lieblingsglas.de*, I am giving away two sets à 2 Ball Mason Jars as well as a pack of paper straw of your choice. Find more details in my German post.

INGREDIENTS

– 1/2 cup (65g) of whole almonds
– 1/3 cup (30g) of pecans
– 1/2 cup (65g) of hazelnuts
– 1/2 cup (40g) of pumpkin seeds
– 1/4 cup (35g) of flax seeds
– 1/4 cup (35g) of uncooked quinoa
– 2 1/2 cups (210g) of old-fashioned or gluten-free oats
– 1 teaspoons of cinnamon
– 1/2 teaspoons of ground ginger
– 1/8 teaspoons of ground cloves
– a pinch of ground vanilla
– 2 tablespoons of extra-virgin coconut oil
– 3 tablespoons of maple syrup
– 1 tablespoon of almond butter (optional)

METHOD

1. Preheat the oven to 160°C (320 °F).
2. Start by putting the almonds, pecans and hazelnuts into a food processor and crush for 2-3 pulses until they are broken into pieces. They should not be completely crushed, you still want to be able to identify them as nut pieces. Place the crushed nuts into a large bowl. Add all the dry ingredients except spices, and stir well until the ingredients are combined.
3. Next, melt the coconut oil in a small sauce pan. Add the maple syrup, spices and almond butter if you’re using it, and stir well until everything is dissolved.
4. Now pour the sweet spice mix over the dry ingredients and mix well until everything is slightly sticky.
5. Pour the granola on a baking sheet which you have aligned with parchment paper, and bake for about 20-25 minutes. After 10 minutes or so, take the pan out and stir well so the outer edges do not get burned. Repeat this every 5-10 minutes for the rest of the time.
6. Take out the tray and leave it to cool for about 20 minutes. By this time the granola should be nicely crunchy but not burned and your kitchen should smell devine.

Serve with milk, non-dairy milk, yoghurt or non-dairy yogurt, top with fruits. Stored in an air-tight container it should taste amazing for up to 6 weeks.

Enjoy!

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Vegetable stock paste is something that I always have in my fridge. I use it all the time, honestly, I didn’t even realize it until a few weeks ago, but I put vegetable stock paste into everything: curries, stews, sauces, and of course soups. If I want to empty the fridge on Sunday nights, I put all leftover vegetables into a large saucepan, add two tablespoons of this vegetable stock paste, and I have myself a nice vegetable soup. I know it may seem a bit sad that I get so excited about something as boring as vegetable stock paste, but trust me, it’s the little things that make a big difference, especially when it comes to nutrition. When you eat something every day, it’s nice to know what it’s made of and where it comes from. Making your own vegetable stock paste is neither hard nor expensive. All you need is a good food processor, some vegetables and good quality sea salt. 400g of vegetables make roughly one mason jar full of vegetable stock paste, which lasts for about 4 months in the fridge. The sea salt acts as a natural preservative, so no other additive is needed to make it last that long. 

Making homemade vegetable stock paste might also work with a good blender, but a food processor will probably achieve the best results, as blenders tend to need liquids in order to work properly.
Investing in a good quality food processor will save you so much money and time, which is why I cannot recommend it more. I am going to write a whole blog post about food processors and blenders soon, because I get asked about this topic a lot. Making your own vegetable stock paste is only one of many things that you can make with a food processor. Trust me, you’ll never  go back to store-bought vegetable stock once you’ve made this version.

INGREDIENTS:

400g of vegetables, for example:
– 2 carrots
– 1 handful of parsley
– 1 leak
– ¼ celery root (not the sticks)
– 80g sea salt (1/4 cup + 1 ½ tbsp)

METHOD

1. Wash the vegetables, and peel the carrots if necessary. Cut them roughly into pieces and place the vegetables and parsley into a food processor.
2. Mix them for about 30 seconds until they are broken down to a moist vegetable paste. You may have to scrape down the sides of the food processor, where the paste may get stuck.
3. Add the sea salt and mix it for another 30 seconds until combined.

Stored in an air tight glas container in the fridge, the vegetable paste lasts for at least four months.

I use about 2 teaspoons for 500ml (2 cups) of water.

Enjoy! 

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Fall is hands down my favorite of all four seasons. These days, it is showing us its most beautiful side, making me feel like I’m actually over in New England instead of Germany. Wherever I go, I see bright golden, red, purple, yellow or orange trees, forming a beautiful autumnal landscape. One thing that I love about fall is apple picking, which I already wrote about in an article about a fun apple picking fest that I like to attend every year. Since I went apple picking twice this year, we had so many apples that I didn’t even know what to do with all of them. I actually love to eat the apples just plain as they are, but there are only so many apples you can eat a in a day, and we are still sitting on a huge basket full of Jonagolds.Turning the apples into homemade apple purée is one of my favorite things, because it tastes so fresh and delicious, and because it makes our whole apartment smell like fall. Making your own apple purée is something that my grandma used to do, but I feel like our generation has no clue how to make their own apple purée. All we have to do is run to the store, and there’s a whole shelf of apple sauce waiting for us. Finding apple purée that is completely added sugar free is actually really hard. And trust me, the homemade version is a million times better, because it really tastes like fresh apples and because it contains no added sugars or nasty preservatives. Making your own apple purée is so easy , all you need is apples, some lemon juice and a sweetener of your choice. I use maple syrup, but agave or coconut sugar are also great unrefined sweetener options.

INGREDIENTS

– 1kg of apples
– 1/4 cup (60ml) of water
– 1 tablespoon (15ml) of lemon juice
– 1 teaspoon of cinnamon (optional)
– 1 tablespoon of maple syrup (optional)

METHOD

1. Peel the apples and remove their core.
2. Cut them into bite-sized pieces, and place them into a large saucepan. Add the water, two tablespoons of the lemon juice, and the cinnamon.
3. Cover and cook over medium heat for about 15 to 20 minutes, or until apples are soft.
4. Allow to cook, then mash with a fork or simply pour it into your food processor and mix until you have a fine puree.
5. Sweeten with maple syrup or other sweetener of your choice.Stored in an air tight container, the apple puree lasts for about five days in the fridge.

P.S.: If you have a Thermomix, then it’s even easier. You simply place the apples, the cinnamon, lemon juice and water into the Thermomix and cook 7 – 8 minutes /100°/Level 1, then puree it for 20 – 30 seconds on Level 5.

Enjoy!

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I made these photos along with a recipe that I will be posting tomorrow, but I ended up with so many photos, that it would have been way too many for just one recipe. I don’t know about you guys, but I love step by step cooking tutorials so I thought I started this “How to…” series and pumpkin pie puree will be my first post of that sort. I hope you’ll like it. If you live in the United States or in the U.K. you’re lucky because you can buy canned pumpkin puree in the grocery store, but if you’re like me and you live in Germany, then it’s not that simple. Having lived in the Unites States for a couple of years, I was pretty spoilt when it came to canned pumpkin puree, so when I came back last year I asked a friendly woman in a German store if they sold canned pumpkin puree. All I got was a weird look and she told me that there was nothing easier than making you own pumpkin puree. Which I knew because I had been making my own for several years before I moved to Germany.

To make it, you need either store-bought canned pumpkin purée or you need to make your own.  Making your own pumpkin purée is really easy though, let me quickly show you how:

How to make your own pumpkin purée:

1. Pre-heat the oven to 180°C (356°F).
2. Cut your pumpkin in two equal halves. Remove the pumpkin seeds and place the two pieces face-down onto a baking tray that you alinged with baking paper. 
3. Roast the pumpkin for about 40 minutes at 180°C (356°C) until the skin gets wrinkly. The exact time may vary depending on the size of your pumpkin. You should be able to stick a fork into the skin easily. Then your pumpkin is ready!
4. Remove the pumpkin from the oven and let it cool down a few minute. I waited about 1o minutes.                                           
5. Now scrape off the skin with a spoon and compose it. I don’t think theres’s any other use for the skin. At this point you can use the flesh for soups, casseroles or risottos, where you don’t need super smooth pumpkin puree. I like mine smooth though, especially for a pumpkin pie recipe that I will be sharing with you tomorrow. 
6. Place the pumpkin flesh into a blender and blend until smooth. You really want it to be as smooth as possible so be sure to blend for a minimum of 1 minute.
7. Use it immediately or freeze it for later. 

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