It’s pumpkin season, in case you haven’t noticed, so I’ll start pumpkin season with this creamy pumpkin alfredo sauce with cashews and sage. This recipe is actually really special to me since it is the first recipe in my new healthy eating column on the German lifestyle blog OhhhMhhh. Unfortunately the column is written in German only, so I thought I’d just share it here in English with you guys. Well, basically, it’s nothing other than what I usually write about my recipes, but with a fancy title and published on one of Germany’s most well-known lifestyle blogs. Just a tad bit intimidating. But hey, a girl’s gotta go conquer the world at some point, right?

So what makes this pumpkin alfredo so special. Well, for starters it’s absolutely cream and dairy free, which is already a big win for all the lactose intolerant, vegans and health conscious out there. Instead of cream, I used soaked cashews, which not only add heart healthy fats to the sauce, but also give it an unbelievable creaminess that you wouldn’t even get with regular cream. Not that I checked, but this sauce really is absolutely creamy. Of all nuts, cashews are actually the ones that are lowest in fats, but highest in the amount of unsaturated fats. Almost 80% of the fatty acids found in cashews are unsaturated, which is super cool, don’t you think. So cashews make for the best cream substitute ever, no matter if you’re plant based, vegan or simply want to eat a little healthier.

Besides cashews, the sauce contains sage, which is a completely underrated herb if you ask me. It actually grows pretty fast, so it might be a great herb to add to your herb growing collection at home. I really don’t have a green thumb, but my sage really grows like weed. Sage has a nice fragrant aroma with a warm flavor, which is why it is perfect for a fall comfort food like this pumpkin alfredo sauce.

If you haven’t already done so, now is the time to prep and freeze pumpkin puree. Literally, this is all I’ve been using lately and I can’t have enough pumpkin puree in my freezer at the moment. I  use it for pumpkin spice latte, healthy pumpkin squares, in my morning porridge and obviously in this pumpkin alfredo sauce. Pumpkin is also super healthy as it is low in calories, but high in nutrients such as beta carotin. This antioxidant is transformed into vitamin A in our body, which is vital for a healthy vision.

What are your favorite ways to use pumpkin puree? What’s your all time favorite pumpkin recipe? The recipe was first published exclusively for OhhhMhhh, if you’re interested, here’s the full (German) column.

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 Creamy Pumpkin Alfredo Sauce with Cashews and Sage & My New Monthly Column appeared first on Heavenlynn Healthy.

It’s the first summer-like weekend here in Germany, and people are outside, eating ice cream, barbecuing, riding their bikes, or just sitting in the sun. Such beautiful weather reminds me of my time in the United States, mostly Texas. That’s why today’s recipe is a Tex-Mex inspired dish, that I modified, well, maybe a lot. For some reason, Germans are not too much into Tex-Mex, which I think is really a pity. I love tacos, burritos, enchiladas and guacamole, and I could eat it at least once a week. Unfortunately the traditional Tex-Mex kitchen is very rich in cheese and saturated fats. However, the traditional Mexican cuisine includes so many fresh ingredients, lots of nutrient-rich ingredients and healthy plant based proteins that it’s not hard to make delicious plant based tacos.

Eating beans and legumes is my favorite way to add plant based protein to my diet. I have to admit that I am pretty bad at soaking them, so I usually just buy the canned ones. If you buy canned beans, be sure to buy the ones free from funny additives, which can mostly be found in the organic sections of grocery stores. Beans are rich in fiber and protein, which help stabilize blood sugar. The high fiber can also help lower cholesterol, thus reducing the risk of heart disease.

Ok, if you look at the ingredient list, and the different little dishes – those are simply suggestions of things you can fill your taco with. Those of you who are familiar with the Tex-Mex cuisine will probably notice that this is not a typical taco recipe – it’s actually more of a burrito filling, and you’re absolutely right. Most tacos are usually just filled with meat or tofu and topped with some lettuce and cheese. These tacos, however, fuel your body with all the goodness that it needs to survive the next day at work, in school or battling your three and five year old children. There’s so many colors, flavors and textures in these tacos that every bite is a sensation in your mouth.

If you don’t have all the ingredients, it’s totally fine. Just improvise with what you have at hand. I do recommend trying the bean spinach filling, because this is what makes the tacos filling and nutritious. For this recipe, I also made the tortillas (the wraps) myself, and it was super easy! I used spelt flour, but you can use any other flour that you like. If you don’t have time or aren’t too much into baking, just buy the store-bought ones, but be sure to get the whole-wheat or gluten-free kind.

That’s all I have to say about this recipe, because I think the photos and ingredients speak for themselves. What’s your favorite way to stuff your tacos? Do you make your own tortillas? I’d love to chat about it in the comments below.

Enjoy!

The post The best home made tacos appeared first on Heavenlynn Healthy.

Since my blog birthday is getting closer and closer, I have another friend who is joining my 1st birthday party today. Everyone, meet Büsra, a sweet Turkish girl, who is currently living in wonderful Sydney. I connected with Büsra a few months ago, and I am so happy that I did. Not only does she share my passion for healthy, plant based treats, she’s also such an interesting person, that I just had to introduce you to her. 

Besides from her kindness and obvious talent as a food blogger, Büsra has a 13-year old parrot, who has been her best friend when she grew up. I mean, isn’t that just everyone’s secret dream, to have a pet that can actually talk to you? Büsra’s stories about her pet are both amusing and sometimes even sad, because her parrot was taken away from her for a few months during which he became extremely ill, and suffered tremendous anxiety issues. Who knew parrots were such sensitive creatures?

I asked Büsra to share her recipe for these super decadent-looking kidney brownies, and she did, and let me tell you – this recipe is super delicious. Not only are the brownies packed with protein, they are also only naturally sweetened with dates and contain hazelnuts, which actually makes them taste a bit like nutella. If that isn’t a win, I don’t know what is. Kidney beans are also one of the healthiest legumes in the world. They are packed with fiber, which helps decrease cholesterol level, and helps stabilize blood sugar levels. They also contain a less commonly known trace mineral called molybdenum, a compound of the enzymes in our body that produce uric acid as a waste product of our metabolism. For example, this trace mineral plays a role in detoxifying preservatives such as sulfites, that are commonly added to preserved foods in places like cafeterias or salad bars.

If you want to know more about Büsra, she was so kind to answer some of my questions. Read her answers below the recipe.

An interview with Büsra

What’s your name and what do you do?
My name is Busra, and I am a food blogger, often translating reknowed unhealthy recipes into healthier guilt free alternatives. My main initiative here is to be able enjoy, and eat delicious food, whether it is breakfast, lunch, dinner or those sneaky treats in between. Its all about a balanced lifestyle, and being able to provide opportunities for nurturing your body. One of my new initiatives involves being able to prepare treats that target the younger generation, where parents are able to monitor and ensure their children are gaining the best from their meals i.e sneaking in veggies/legumes into sweets, which is the case with these brownies.
Where do you live?
I am currently residing in Sydney/ Australia.
What inspired you to eat healthy?
I have always loved eating good quality food. However lately I have been more “well informed” about food which has really impacted my perception and choices. In honest terms, lately my main inspiration for eating healthy is just the wholistic experience of enjoying the taste of each fruit solely, each vegetable, appreciating their natural hue, scent etc. Nature is so beautiful and inspiring. I would however, like to add here that I also love unhealthy meals as well, I do enjoy a nice buttery cupcake here and there, and a pan fried spring roll quite often, its all about balance and the 80/20 rule!
Why is eating healthy and wholesome important for you?
Eating wholesome for me is not a “diet” but rather has become a part of my “lifestyle” and identity. In fact, I gain so much enjoyment from prepping my meals, and deciding what I would like to eat, alongside an active lifestyle, it is very rewarding knowing that you are able to nourish your body. Further to this, through my own observation healthy eating has really assisted me to maintain a more busy schedule with ease and lead a more productive & efficient lifestyle.
What’s your all time favorite dish that you could eat every day?
It is very difficult for me to choose one or two, and isolate a few of my favourites, given that I am such a massive foodie ! However choosing, I would say I LOVE my turkish food; Bulgur rice with yoghurt, lentil soup, börek, ciğ köfte (meatless version), stuffed veggies, tabouli, felafel, lately I love Tofu, and I would have to say there is not one day thay goes by without fruit! I find my mood is also very dependant on the food I prefer.
Savory or Sweet?
Savoury. Although I am a massive advocate of sweets, and although my account really celebrates healthy alternatives for guilty pleasures, I love savoury food, and have of late been hooked onto Teff grain + Tofu! However, I must say I can live off fruit too, I have a really big fruit obsession!
Breakfast or dinner?
This is a really difficult one for me, as I just love eating all the time! Each time of the day presents a different aspect of food enjoyment for me. Often with breakfasts, given my Turkish background I love a big breakfast and enjoying nice black tea with my food, that lasts about a good two hours is very enjoyable for me. However I really look forward to delicious dinners as well, especiallg after a long day!

Thank you, Büsra, for this wonderful interview!

The post Heavenlynn’s Friends: Baked kidney bean brownies by Büsra appeared first on Heavenlynn Healthy.

Stuffed sweet potato is one of those meals that requires almost no effort to prepare. You can stuff sweet potatoes with anything you like – vegetables, legumes, avocado cream or whatever you still have in the fridge. A baked sweet potato is also much more flavorsome as a normal baked potato (although they are still a dinner healthy choice). It also contains more minerals and nutrients such as vitamin A, which is vital for healthy eye sight. Paired with delicious roasted vegetables and flavorsome cashew-chives-chutney that almost tastes like cheese, you are going to love this healthy dinner.

If you’ve read my philosophy, then you probably know that I am not vegan, nor do I eat gluten free. I eat honey, I eat curd, and from time to time and even though I do not particularly like eggs, I use them in baked goods sometimes. Whenever I can, however, I try to eat completely plant-based, forcing me to think more about what I am going to eat and how I am going to get all my nutrients, vitamins and minerals. This cashew-chives-chutney is one of those things that just happened because I did not want to eat heavy crème-fraiche with my baked sweet potato, and I also did not want to use the soy based version, because from a health standpoint I’d personally rather eat dairy than soy. So this cashew-cheese happened in my kitchen the other day, and even though it does not taste like real dairy cheese, it still tastes amazing. That’s why I call it chutney, because people are immediatley less sceptic when they hear the word chutney than vegan cheese.

The chutney has a really creamy texture, which is mainly  due to the raw cashews and coconut milk. Fresh chives give it a strong flavor that dominates most of its taste.Infused with some fresh or dried rosemary in becomes something truly heavenly. The chutney also tastes great as a dip for vegetables or just simply spread on bread. If you feel experimental today, then this is your recipe. 

Combined with the sweet potato, the wholesome beluga lentils and the fresh vegetables, this whole dish is bursting with nutrients, antioxidants and minerals that will leave you satisfied for hours, because sweet potatoes, lentils and vegetables are high in fiber. This way you’ll have energy for many hours without feeling tired or bad.

INGREDIENTS:

– 2 sweet potatoes
– 1 zucchini
– 2 carrots
– 1 cup of cherry tomatoes
– 1/2 cup beluga lentils
– 1 tablespoon of extra-virgin olive oil
– fresh or dried herbs such as rosemary, thyme or oregano

For the cashew-chives-chutney
– 1 cup (110g) of cashews
– 1 handful of fresh chives
– 2 tablespoons of coconut milk (30ml)
– 2 tablespoons of water (30ml)
– juice of 1 lemon
– 1/2 tsp of salt
– 1/4 tsp of black pepper

METHOD

1. Pre-heat the oven to 200°C/400 °F. Wash and dry the sweet potatoes and pierce each one with a knife a few times.
2. Wrap them individually into tin foil, place them on a baking tray and bake for about 1 hour or more depending on the size the potatoes. They are tender when easily pierced with a knife.
3. In the meantime, cook the beluga lentils with 1 cup of water (250ml) in a small saucepan for 20 to 25 minutes. Set aside.
   Cook the lentils according to instructions on the package. Add a tablespoon of homemade vegetable paste to the water for taste.
4. While the potatoes make, wash the vegetables and cut them into bite sized pieces. Place them on another baking tray, drizzle them with the olive oil and a pinch of salt and pepper and bake them for about 20 minutes until tender.
5. To make the cashew-chives-chutney, roughly chop the chives. Place them in a food processor together with the other ingredients and process until a smooth paste forms. You may have to add more water if it does not process well.
6. To assemble: Serve the sweet potatoes with the cooked lentils, roasted vegetables and cashew-chives-chutney.

Enjoy!

The post Stuffed Sweet Potato with Cashew-Chives-Chutney & Beluga Lentils appeared first on Heavenlynn Healthy.

I’m in love with this sauce. When my mom first introduced this sauce to our family we were instantly hooked. There’s no pasta sauce that we love more and everyone that I’ve made this for loved it. I admit that the thought of beetroot and turmeric may sound a bit strange when you hear it for the first time, but trust me on this. You’re going to love this creamy beetroot and turmeric pasta sauce. It’s so warming and delicious and all the ingredients create something wonderful that will provide your body with lots of healthy vitamins and minerals. There’s a lot of beets in this sauce, which really boost your iron storage. Almond butter and almond milk make it heavenly creamy and the turmeric is an additional health booster. Sunflower seeds give it some texture and a nice crunch.

INGREDIENTS:
– 1 onion
– 1 tbsp olive oil
– 2 medium sized beets (about 200g)
– 1 cup (200ml) almond milk
– 1/3 cup (80g) almond butter
– 1 tsp homemade veggie stock
– 1/4 tsp pepper
– 2 tsp turmeric powder
– 2 tbsp tamari
– 1 tbsp maple syrup or agave
– 1/4 cup (35g) sunflower seeds
– salt & pepper to taste

– 600-800g spelt or gluten free pasta

METHOD:

1. Start by cooking the pasta according to the directions on the package.
2. Peeling the beets. You might want to use rubber gloves so you won’t run around with pink hands for the next three days.
3. Cut the beet into small pieces or put them in the food processor and break them down for a couple of seconds.
4. Chop the onion finely. Heat the olive oil in a pot. Add the chopped onion and sauté for about one minute. Add the beets and fry for about 3 minutes. You may have to add more olive oil if it starts to burn.
5. Add the almond milk, tamari, maple syrup and spices to the pot, reduce the heat to medium low and let it simmer for about 8 – 10 minutes.
6. Now add the almond butter and heat to medium high heat for another 3 – 4 minutes.
7. Finally, add the sunflower seeds and stir well until combined.

Serve with the pasta and enjoy!

The post Creamy Beetroot and Turmeric Pasta Sauce appeared first on Heavenlynn Healthy.

These pumpkin brownies are simply amazing. I think I have never eaten something this delicious. They really taste like brownies, and you don’t even realize that you’re basically just eating pumpkin. They taste so incredibly chocolatey, are heavenly moist and naturally sweetened with dates. I have been loving pumpkin season so far. I put my beloved pumpkin puree in everything: my oatmeal, my coffee and even in my smoothies. Mixing pumpkin with chocolate is like a dream creation: it’s naturally sweet and creamy and tastes like mousse au chocolate. Which is why I have to admit that I almost ate the whole batter of these brownies. It was just so delicious that I couldn’t resist, and since it’s egg-free there’s absolutely no harm in it too. There’s so much goodness in these brownies. Pumpkin is not only totally delicious it’s also very healthy. It has amazing anti-inflammatory properties, which mainly derive from its high antioxidant content. Pumpkin is one of the best sources of vitamin A, which is important for our eye health and a functioning immune system. It also contains healthy omega-3 fatty acids, which keep our heart healthy.

INGREDIENTS:

– 3 cups (350g) pumpkin purée
– 1/2 cup (80g) almonds
– 200g medjool dates
– 1 tsp vanilla powder
– 1/2 cup + 2 tbsp (100g) buckwheat flour
– 5 tbsp raw cacao powder
– pinch of salt
– 2 tbsp maple syrup
– 2 tbsp almond milk

optional for a pumpkin pie flavor:
– 1 tsp cinnamon
– 1/2 tsp ground ginger
– 1/4 tsp nutmeg
– a pinch of ground cloves

METHOD:

1. Pre-heat the oven to 180°C.
2. Start by making the pumpkin purée. While the pumpkin cooks, place the almonds into a food processor, and ground them for about a minute.
3. Pit the dates and cut them into little cubes. You can even use your hand to squeeze the dates into a sweet sticky date dough if your blender is not strong enough to blend the dates smooth enough. Add the dates or date dough to your food processor and blend them to a smooth paste.
4. Once the pumpkin purée is ready, add it to the food processor with all the remaining ingredients.
5. Pour the batter into a lined or greased baking dish and cook for about 30—40 minutes until you can pull out a knife out of it clean.
6. Remove from the oven and let them cool completely before removing them from the baking dish. This is very important as the brownies need to set in order to be completely delicious.

Stored in an air-tight container in the fridge, the pumpkin brownies last for about 4-5 days. They actually taste better the day after you make them.

Enjoy!

The post Pumpkin Brownies appeared first on Heavenlynn Healthy.

There’s just something about fall that I absolutely love. I don’t know if it’s the drop in temperatures, the change of colors in the trees or the days getting darker and shorter, but everyone of the above just makes me happy. I am not a person who looks back and whines that summer is over, instead I focus on all the beautiful things that fall has to offer. Like apple picking. I went apple picking last weekend and it was so much fun. It wasn’t the usual apple picking but an apple picking fest, on an apple farm that offers “apple tree adoption”, meaning you pick a tree that you adopt, you pay a small yearly fee and you get to pick the apples once a year at the big apple fest. Our tree ended up carrying more than 50 kilos so we’re good for the next few weeks I think. If you live in Germany, and preferably near Hamburg, then I can extremely recommend this “adopt an apple tree” gift for someone you love. There were families at that fest, that always come together that weekend only for picking their tree. Isn’t that a great occasion to come together?

The best part of the apple picking fest, is the the kids running around, but also the kids that are helping out that day, telling everyone how to find their tree and – most importantly – how to pick an apple properly. Did you know that there was a wrong way of doing it? Well, there is. You need to hold on to the apple, carefully press the stem down with your thumb, and then pick it up from the tree. You never stop learning. 

   
„An apple a day keeps the doctor away“ – a pretty hackneyed phrase, but oh so true. Apples contain more than 30 minerals, such as potassium, magnesium or iron, which all support a variety of vital body functions. They are rich in fiber, especially pectin, which aids digestion and bowel health. Fiber also prevents the blood sugar level from spiking, releasing energy slowly, thus preventing energy lows. Pectin has also been shown to lower cholesterol, which decreases the risk of heart disease. So an apple a day will help definitely help you stay healthy. 

INGREDIENTS

For the pie crust:
– 1 1/2 cups (120g) of oats
– 1 cup of buckwheat flour
– 2/3 cup (90g) coconut oil
– 1/2 cup (100g) of coconut sugar
– 1 tsp cinnamon
– 1 tsp baking powder
– cold water as needed
– a pinch of salt

For the apple pie filling:
– 1 kg of apples (about 8 medium apples)
– 1 tsp cinnamon
– 1 tsp pumpkin pie spice (optional)
– 1/4 tsp nutmeg
– 1/4 tsp ginger
– 2 Tbsp fresh lemon juice
– 2 Tbsp maple syrup or agave
– 1.5 tsp buckwheat flour or arrorroot powder
– 4 tsp coconut sugar or 2 Tbsp maple syrup
– a pinch of salt

You’ll also need:
– 9 inch spring form
– some water or dairy-free milk like almond milk

NOTES:
– If you don’t have a food processor, substitute the oats with more buckwheat flour. Then you’d need 2 1/2 cups or 240g of buckwheat flour.

METHOD:

1. Pre-heat the oven to 180°C and grease a 9-inch spring form with coconut oil.
2. Start by making the crust. Simply add the oats to a food processor and crush them into a flour. Add all other ingredients and mix them well. Add cold water, one tablespoon at a time if mixture is dry, until a dough forms. I needed about 2 tablespoons of water.
3. Use 2/3 of the dough for the base and 1/3 for the top. Evenly press the larger dough into the pan, pressing all the way up the sides and set aside.
4. To make the filling, peel and core the apples. Add them to a large bowl along with remaining ingredients and toss until everything is evenly combined. Pour the apple mixture into the crust and lightly press down to fit all the apples in.Transfer to a floured surface and gently mold together with hands, handling as little as possible. Divide in two, making one (the bottom crust) slightly larger.
5. Transfer the remaining dough to a floured surface and gently mold together with hands, handling as little as possible.
6. Gently roll out the crust using only as much flour as needed. You can cut the crust for the top into strips and do a lattice top (great tutorial here), or just lay the whole crust over the apples for a traditional pie top. If you choose the latter, you’ll need to poke several little holes with a knife to let steam escape. I did it with the lattice top, too, just because I think it looks pretty.
7. Brush the pie lightly with water or dairy-free milk using a cooking brush.
8. Place the spring form on a baking sheet and bake for 30 minutes. Then cover the form with tin foil to avoid burning. Press the foil down with a towel to force juices up over the surface of the apples. Bake for another 50 – 60 minutes.
9. The Apple Pie is ready when the juices have thickened and the crust has a deep golden color. Remove from the oven and set aside to cool completely before slicing.

Tastes delicious on its own or with homemade coconut whipped cream.

Enjoy!

The post The best apple pie and an apple fest appeared first on Heavenlynn Healthy.

These cookies are simply heavenly. My kitchen has been smelling like fall and even a little bit like Christmas when I made these, and I absolutely loved the outcome. Usually it takes a few attempts to perfect my recipes, but this one needed no more alteration – the cookies tasted amazing. When my boyfriend tried these the first time, he stopped chewing and looked at me with the most adorable puppy eyes and said: “Love really does go through the stomach”. Just a little side note to tell you how much he loved them. We caught each other walking back to the kitchen that day several times, and in less than 24 hours we had finished the first batch.
So even if it is not quite fall yet, and summer show off with a little come-back, I could not withhold this recipe from you. Consider it as my fall-welcoming recipe.
The recipe is also so simple that everyone can do it. No fancy or expensive superfoods needed. Just oats, carrots, bananas, apple purée, honey and some nuts if you like. And that’s it. Really. No flour, eggs or sugar needed.
What I love about this recipe is that it only uses real, whole foods that you can get at any supermarket, and that it only takes a few minutes to prep. There are so many nutrients in these cookies that they also make for a healthy quick on-the-go breakfast. Now if that isn’t a good enough reason to make these, I don’t know what is.

Ingredients:

Makes about 12 cookies:
– 3 bananas (mine weighed about 400g)
– 1 1/2 cup (150g) shredded carrots (about 2 carrots)
– 2 cups (200g) old-fashioned oats (use gluten-free if allergic)
– 1/2 cup (100g) apple purée
– 1/2 cup (50g) pecans
– 2 tsp honey
– 2 tsp cinnamon
– 1 tsp ginger
– 1/4 tsp nutmeg
– a pinch of salt

Notes:

• I have tried making these with maple syrup but I do not recommend it because the maple leaks out of the cookies, making them sticky in a bad way. If you’re strictly vegan then maybe try coconut sugar or agave
• The bananas and apple purée act as a natural binder, so unfortunately there is no substitute for these.
• You can play around with the spices. Cinnamon, ginger, and nutmeg are my favorite but you can also use carrot cake spice if available in your country
• If you’re allergic to nuts, then simply leave these out. It won’t hurt the taste.

METHOD:

Pre-heat the oven to 180°C.
Start by peeling the bananas. Mash them with a fork, leaving some chunks for texture.
Next, grate the carrots and add them to the bananas.
Add all other ingredients and mix everything well with a spoon.
Using your hands, form the dough into round balls and put the on a baking tray that you covered with baking paper. Using your palms, push them down gently so they get into the right cookie shape. I use about one tablespoon for each cookie.
Cook them at 180°C for about 20-25 minutes until they are golden brown but not burned.
Once they are done, remove the tray from the oven and let them cool at least 20 minutes before enjoying them.

Stored in an air tight container in the fridge, they will last about 5 days.

Enjoy!

The post Spiced Carrot Cake Cookies appeared first on Heavenlynn Healthy.

Curries are my favorite comfort food. They make the best dinner as they are stuffed with healthy ingredients, deliciously creamy coconut milk, and amazing spices. I have to admit that I can rarely get my curries to taste the same because I love to experiment with different ingredients, flavors and spices, but this Sweet Potato and Cauliflower Thai Curry has been my go-to-curry for the past weeks. Since it has been pretty rainy and cold in Germany these past couple of days, we’ve come back to this curry three days in a row, so I decided that it just had to go on the blog.

My favorite curries are Thai curries like this Thai Curry with Lemongrass I posted a few months ago, but this sweet potato and cauliflower thai curry is just as delicious, warming and healthy, and I’m sure you’ll find just as much comfort in it as I do.

The healthy sweet potatoes, cauliflower and carrots really absorb the unique thai spices, so with every bite, you can make out the ginger, coriander, and cilantro, and the cumin and lemongrass from the curry paste. It is such a great dish that you can throw together on a Sunday night and eat throughout the week because it can easily be stored in the fridge for a couple of days. Curries like this one are also perfect if you still have a couple of different veggies in your fridge that need to be used up before they spoil. You can literally put every vegetable or legumes into a curry: aubergines (eggplants), zucchini, squash, chickpeas or any other beans, mushrooms or peppers – there are no boundaries when it comes to curries.
I prefer to eat my curries with brown rice, but quinoa, buckwheat are also great options. Just use what you have in stock. Give it a try, and you’ll see how easy and great curries are.

Enjoy!

The post Sweet Potato and Cauliflower Thai Curry appeared first on Heavenlynn Healthy.

Let me introduce you to my newest addiction: almond butter. Ever since I made our first batch, I have been constantly buying almonds to keep up with our high demand for this delicious nut butter. Since I am technically American at heart, I am of course a big fan of peanut butter, but ever since I tried almond butter I don’t think I will ever go back. Almond butter is the perfect addition to any meal. I eat it for breakfast, lunch and dinner sometimes. It’s also a great healthy snack if you combine it with sliced apples or pears. I love it with my morning bowl of oatmeal, in breakfast smoothies, on toast topped with banana slices or homemade jam. It’s also a great substitution for cream in sauces or soups. You can see, I am pretty obsessed with it.

Making almond butter only requires one ingredient so you couldn’t even call it cooking really. Unfortunately you will need a high quality and powerful food processor to get the perfect texture. I am really sorry, but I have tried it with my 20 Euro blender – without success. It doesn’t need to be a very expensive machine, but it needs to have power to break down the almonds completely.
Since almond butter consists of only one ingredient, it is a very clean food, and totally healthy as well. Nut butter in general is a great way to add some healthy protein and unsaturated fats to your diet. The healthy fatty acids protect our heart and lower the risk of heart disease and type 2 diabetes. Almonds are also an amazing super- and beauty food because of it’s high vitamin E content. Vitamin E is especially important for healthy nails, hair and glowing skin.

Health benefits:
– copper (important for strong tissue, maintaining blood volume, and producing energy in your cells)
– mono-unsaturated fats (decreases risks for breast cancer, important for heart health)
– biotin (important for blood sugar balance and skin health; building healthy fats for soft skin)
– manganese (for nerve health)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– vitamin E (antioxidant against free radicals, prevents skin aging)

Enjoy!

The post The best almond butter appeared first on Heavenlynn Healthy.

Note: This recipe is adapted from the glorious cookbook Deliciously Ella: Awesome Ingredients, Incredible Food That You and Your Body Will Love. Copyright 2015 by Eleanor Woodward. Published by Yellow Kite.

This raw cheesecake is the best healthy cake you will ever try. I almost couldn’t believe how good it is. Even my family (aunt, uncle, cousins, cousin’s boyfriend) who had the honor of being my guinea pigs last weekend, was amazed by it’s taste. Of course everybody loved the base layer – medjool dates and nuts are just the perfect healthy cake base. The middle layer is an amazing composition of frozen bananas and cashew nuts and the top layer is a symphony of fresh and frozen berries, which makes this vegan cake the perfect cake for a warm summer day. It’s also more of a frozen treat since it needs to go into the freezer for a couple of hours before you can enjoy it. So if you’re a big fan of ice cream cake, then this recipe is for you.
Unlike most sugar and fat loaded cakes, this cake is filled with lots of goodness that your body will actually benefit from. Using nuts instead of butter is a great way to substitute saturated fats with healthy unsaturated fats. These monounsaturated fatty acids help lower cholesterol and increase overall cardiovascular health. Of all nuts, almonds contain the highest amounts of vitamin E, which is essential for beautiful nails, hair, and skin. Cashews are a great source of magnesium, which helps with building muscles in your body, and helps protect against high blood pressure.

This berry cheesecake is also only sweetened with natural sweeteners like dates, bananas and a little bit of maple syrup. It’s still high in sugar, but with every bite of this cake, you fuel your body with amazing vitamins and minerals that are found in these alternative sweeteners. The main source of goodness in this cake, however, are berries. Berries are basically antioxidant power houses. Strawberries, for example, regulate the blood sugar and decrease the risk of diabetes type 2. They also have a high amount of vitamin C, which strengthens the immune system and protects us from harmful radicals. Blueberries are literally “happy berries” as they enhance the mood, improve vision, and help fight various diseases as they contain the highest antioxidant amount of all berries. They truly deserve the title “super foods” since they improve overall health and well-being. With so much packed goodness, there is no reason not to try this healthy cake immediately.

Health benefits in this raw berry cheesecake:
– biotin (important for blood sugar balance and skin health, necessary to build healthy fats that keep the skin moist and soft)
– fiber (important for heart health, lowers cholesterol levels)
– magnesium (important for a healthy nerve system, muscle health, energy production)- manganese (for nerve health)
– mono-unsaturated fats (decreases risks for breast cancer, important for heart health)
– potassium (lowers cholesterol levels and blood pressure)
– protein (important for a healthy metabolism, immune
systems, production of enzymes)
– vitamin C (good for your immune system, tissue health)

Ingredients:
For the the base:
– 18 Medjool-Dates (350g)
– 1 cup (100g) almonds
– 1 cup (100g) pecans
– a pinch of salt

For the middle layer:
– 2 bananas
– 1 cup (100g) cashews
– 1 cup (100g) strawberries
– 1/3 cup (100g) maple syrup
– ¼ cup (50ml) fresh orange juice
– 1/2 tsp lemon zest

For the top layer:
– 1 banana
– 3 medjool dates
– 1 cup (100g) cashews
– 1 cup (150g) blueberries
– 1 cup (100g) strawberries
– ¼ cup (50ml) fresh orange juice

The night before you want to make this cake, you need to do some preparations. Peel and slice the bananas and freeze them in a ziplock over night. Wash the blueberries and freeze them as well. Pour the 2 cups (200g) cashews into a bowl and cover them with water completely and oak them overnight.
You can use frozen blueberries instead of fresh ones, however, they can change the cake’s consitency. If you use store-bought frozen blueberries, then you won’t need the orange juice in the top layer.

For the base:
Start by placing the nuts into a food processor and pulse a few times until they are nicely broken down. Pit the dates, and cut them into little pieces. If you habe a strong food processor, then you can mix the dates and nuts and blend them into a nice sticky dough. This sould only take a few seconds.
If your food processor isn’t strong enough, you can totally use your hands instead. Simply sqeeze the date pieces with your hands until the dates become nice and soft and you could potentially form little balls with it. Then gradually add the nuts and knead them into the date paste. Do this until you have evenly combined the two ingredients (nuts and dates).
Once you have a nice date-nut-dough, press it into the base of a cake tin and place it in the freezer for 15-20 minutes.

For the middle layer:
Drain the soaked cashews, and place half of it into the food processor. Add all other ingredients and blend until smooth. Take the cake tin out of the freezer and pour the cashew mix on top of the base layer. Place the tin back into the freezer for at least 30 minutes.

For the top layer:
Place the rest of the cashews into the food processor and add all remaining ingredients. Be sure to pit the three dates, and cut them into small pieces before adding them to the machine. Take the cake tin out of the freezer once again, and pour the berry layer on top of the middle layer. Put the cake tin back into the freezer for at least 4 hours before serving.

Before you can serve this cake, you’ll need to take it out of the freezer and allow it to warm up for 15 minutes. Otherwise you won’t be able to cut it and your guests will probably get a brain freeze.

Enjoy!

The post Raw Berry Cheesecake from Deliciously Ella appeared first on Heavenlynn Healthy.

Asparagus is in season again and I could not be happier about this since I love asparagus. It is my favorite spring vegetable and once the season has started you will find me eating asparagus at least 2 – 3 times a week if not more. Germans are almost obsessed with asparagus and we even grow three kinds of asparagus: white, green and purple. This Avocado Hollandaise tastes good with any kind of asparagus that you can get.
Traditionally Germans eat white asparagus with potatoes, ham, and hollandaise sauce. This might sound a little strange to non-Germans, but it is actually really delicious. Unfortunately this dish is not really healthy, which is a petty, because asparagus is one of the healthiest vegetables out there. It is highly anti-inflammatory and good for a healthy heart as it contains lots of vitamin K, which helps blood clots. Asparagus also cleans your body from the inside because it removes excess salt and fluids, which is great for people suffering from high blood pressure.
This avocado hollandaise is really amazing. Even though I have to admit that I love a good traditional hollandaise sauce, this version is my new favorite, and I don’t think I’ll ever go back. The avocado hollandaise even persuaded my hollandaise-loving family and friends as it is so rich and creamy that you do not even think that it could be healthy. Of course the sauce is high in fat, but only the “good” kind of fat called omega-3. Do not be afraid to eat this good kind of fat, because it does not make you gain weight, but it will actually help your body manage a healthy body weight.
Even though this dish may sound very strange to people outside of Germany, but trust me on this, it is one of the most delicious ways to eat asparagus.

Health benefits in asparagus with avocado hollandaise:
– folic Acid (important for a healthy heart; prevents certain cancers)
– manganese (for nerve health)
– omega-3-fatty-acids (prevents heart disease, lowers cholesterol and blood pressure)
– vitamin C (good for your immune system, tissue health)
– vitamin E (antioxidant against free radicals, prevents skin ageing
– vitamin K (important for blood clotting and healthy bones)
– zinc (important for growth, skin, and a healthy immune system)Ingredients:

Enjoy!

The post Asparagus with Avocado Hollandaise appeared first on Heavenlynn Healthy.