This smoothie has been my go-to-drink for the past couple of weeks. It is a great pick-me-up when you’re feeling tired and weary because it’s filled with amazing goodness such as mango and avocado, which are natural superfoods. Mangos are my absolute favorite fruit at the moment. They don’t just taste amazing, but they are incredibly healthy, too. Research has shown that the high amount of antioxidants in the mango fruit can help protect against several types of cancer such as breast cancer or leukemia. The exotic fruit is also a natural skin beauty booster as it clears clogged pores and eliminates pimples. What a great excuse to eat it every day.

Totally different in taste, but just as amazing and healthy are avocados. I absolutely love avocados and I always have one at home. Avocados are packed with healthy mono-unsaturated fats called omega-3-fats. Don’t worry, this healthy kind of fat does not make your belly grow, but instead helps lower cholesterol and keeps your heart healthy. Avocados are also a great source of protein, which is why I love adding them to my smoothies as they make smoothie so much more filling, and help absorb fat-fat-soluable vitamins such as vitamin K.

Basil is another one of these everyday superfoods that we eat all the time but don’t even bother calling it a superfood. Half a cup of basil leaves provide 98% of the recommended daily vitamin K intake – the vitamin which is mainly responsible for healthy bones and blood clotting.
As you can see, this smoothie is basically medicine in a glas, so I highly recommend you try it out as soon as possible. Let me know what you think in the comment function below.

Health benefits in this Green Mango Basil Smoothie:
– fiber (important for heart health, lowers cholesterol levels)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– omega-3-fatty-acids (prevents heart disease, lowers cholesterol and blood pressure)
– potassium (lowers cholesterol levels and blood pressure)
– vitamin A (antioxidant powerhouse, anti-aging benefits, maintenance of good eye-sight)
– vitamin B5 (important for energy production; lowers cholesterol and blood pressure)
– vitamin C (good for your immune system, tissue health)
– vitamin K (important for blood clotting and healthy bones)

Enjoy!

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As it is now officially spring, I have been really craving my beloved thai spring rolls. It is my favorite appetizer at Thai restaurants, but I actually prefer to make them myself. As it is getting warmer and sunnier outside, these spring rolls are such a great light lunch idea. They are so quickly prepared, and you need no fancy equipment or ingredients to make them. I know that many of the recipes on my blog can be quite pricy, but this one definitely falls under the „eating on a budget“ category.

All you need are some raw veggies of your choice, rice paper and rice noodles which you can already get for one or two Euros at Asian supermarkets, peanut or any kind of nut butter and some condiments that you probably already have in stock. Summer rolls are also a great work lunch, because you eat them cold, and you can prepare them the night before.

  
The peanut dipping sauce is also divine. Even though I have switched from peanut butter to almond butter a long time ago, this peanut sauce will really blow your mind. It is so creamy and delicious, packed with healthy protein and fats, and really gives this recipe a special touch. I know that many of you are allergic to peanuts, which is why I am working on a second dipping sauce without any kind of nuts in it. I will share the recipe with you as soon as I declare it approved.

Health benefits in these delicious thai sommer rolls:
– biotin (important for blood sugar balance and skin health, necessary to build healthy fats that keep the skin moist and soft)
– copper (important to building strong tissue, maintaining blood volume, and producing energy in your cells)
– fiber (important for heart health, lowers cholesterol levels)
– folic acid (important for a healthy heart; prevents certain cancers)
– iron (important for healthy red blood cells that transport oxygen through your body)
– 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 B5 (important for energy production; lowers cholesterol and blood pressure)
– vitamin K (important for blood clotting and healthy bones)

Serve with the sauce.

Enjoy!

The post Thai Sommer Rolls with Peanut Dipping Sauce appeared first on Heavenlynn Healthy.

I am in love with this breakfast parfait. Waking up to such a beautiful breakfast makes your morning so much better. Just looking at the beautiful colors makes me smile. Of course it tastes just as amazing as it looks. The mango gives this parfait an exotic touch and the banana adds natural sweetness – the perfect combination to get you going in the morning. As everything chia related, this breakfast inspiration is also packed with valuable nutrients, which I have listed below because the list of vitamins and minerals in chia seeds seems to be endless. You really can’t go wrong with this breakfast as it keeps you satisfied for hours, and gives you enough energy to master anything in the morning. It’s also a great post-workout meal because it is packed with potassium and magnesium which is exactly what your muscles need to regenerate. Of course you can also enjoy it as a healthy snack or dessert – anything that makes you happy and healthy. I really hope you like it or at least enjoy the pretty picture. I would love to hear what you think in the comments below.

Health benefits in this Mango Chia Parfait:
– calcium (important for bone, teeth, muscle and nerve health)
– fiber (important for heart health, lowers cholesterol levels)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– omega-3-fatty-acids (prevents heart disease, lowers cholesterol and blood pressure)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– vitamin A (antioxidant powerhouse, anti-aging benefits, maintenance of good eye-sight)
– vitamin C (good for your immune system, tissue health)
– zinc (important for growth, skin, and a healthy immune system)

Ingredients:
Serves 2
– 1 ¼ cup (about 300 g) almond milk (or any other milk at hand)
– 2 tbsp chia seeds
– 4 tbsp (gluten-free) oats
– 1 mango
– 1 banana

Simply mix the almond milk, chia seeds and oats in a glas or breakfast bowl and let it soak overnight. The next morning, peel the banana and mango and blend it together until smooth. Now begin layering the parfait with the chia-oat mix on the bottom, then a layer of the mango-banana blend on top. Go on like this until you’ve reached the top. Sprinkle with more mango on top if desired.
If you want a quicker way, then simply mix the mango banana puree with the chia seeds, oats, and almond milk, mix it all together and let it soak over night. It may not look as pretty but it will taste just as amazing.

Enjoy!

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I admit that I have been obsessed with matcha for a couple of weeks now. It’s such a great alternative to coffee and different than coffee, I actually really like the taste of it. I have always liked drinking green tea – especially iced in the summer – but since I discovered matcha, it’s been my go-to-morning-drink. It is so much better than drinking coffee in the morning. It really gives you an extra kick to get you out of the sleepy mood and into the “you-can-do-anything-today” mood. I really prefer it over coffee because you can really feel that you are treating your body with something great and healthy. 
So why is everybody including me obsessed with matcha these days? First of all, matcha tastes delicious. It tastes like green tea minus the bitterness that you get when soaking green tea too long. Matcha also comes with many health benefits including the following:

Matcha
– Is packed with antioxidants including the powerful EGCg
– Boosts metabolism and burns calories
– Detoxifies effectively and naturally
– Calms and relaxes
– Enhances mood and aids in concentration
– Provides vitamin C, selenium, chromium, zinc and magnesium
– Fights against viruses and bacteria
– Is rich in fiber
– Lowers cholesterol and blood sugar
– Does not raise insulin levels
Source: www.matchasource.com

So what’s the difference than drinking regular green tea? The difference is that you ingest the entire leaf, not just the brewed water. This means that if you drink 1 glas of matcha, you get the equivalent nutrients and health benefits of 10 glasses of brewed green tea.
Matcha latte is basically just matcha powder dissolved in hot water topped with steamed milk of your choice. I prefer almond milk, but any other milk is fine. If you’re a sweet tooth like me then you can add a little honey or agave to round it up and make it taste even more heavenly.

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 Matcha Green Tea Latte appeared first on Heavenlynn Healthy.

I absolutely love bread. It’s my favorite thing in the entire world, and my day just isn’t complete without a piece of bread in it. I also love eating plain bread, there is just nothing better than the end-piece of a freshly baked wholegrain bread with lots of seeds in it. Not eating bread, or carbs in general, means not living in my opinion. Bread simply makes life better.
This bread is both hearty and sweet at the same time. It is the perfect bread for a Sunday breakfast or brunch, because it tastes delicious with sweet spreads such as jam or my healthy Nutella but also with savory spreads like cheese. The bread is not a low calorie food, but I am not even going to try to combine bread and low calorie. If you want to enjoy bread, then calorie counting simply isn’t allowed. Instead of counting calories, I count nutrients, and this bread gives me plenty of them. For example, the “good” fats from the walnuts keep my heart healthy. The figs are a good source of potassium which is great for high blood pressure patients like me, and fiber which leaves you satisfied for hours. You really need to try this bread as soon as you can, because it is one of the best recipes on the blog so far. It also looks pretty impressive, so why don’t you go ahead and give it a try this weekend. I am sure you will be amazed.

Nutrients in this Wholesome Fig and Walnut Bread:
– calcium (important for bone, teeth, muscle and nerve health)
– fiber (important for heart health, lowers cholesterol levels)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– omega-3-fatty-acids (prevents heart disease, lowers cholesterol and blood pressure)
– potassium (lowers cholesterol levels and blood pressure)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– zinc (important for growth, skin, and a healthy immune system)

Ingredients:
– 2 cups (500g) whole wheat flour or brown rice flour
– ¼ cup (60ml) maple syrup
– 1 x 7g (gluten free) dry yeast
– 1 ¼ cup (300g) warm water
– 1 tsp cinnamon
– ½ cup (150g) dried figs
– 1 cup (100g) walnuts
– pinch of salt

Preheat the oven to 200 °C (390 °F) and grease a loaf tin with coconut oil and set aside.

Combine the warm water, the dry yeast and the maple syrup in a medium sized bowl and set it aside for 10 minutes until it is bubbling and frothing.
In a separate larger bowl combine the flour, cinnamon and salt. Add the yeast mixture and mix everything with your hands until you have a sticky dough. Cover the bowl with a towel and allow it to rise for at least an hour.

In the meantime cut the dried figs into small pieces and roughly chop the walnuts.

Once it has hopefully doubled in size, add the chopped figs and walnuts, and knead the dough on a floured surface for 5 minutes. Place it into the baking tin and bake for 10 minutes. Then reduce the temperature to 180 °C (360 °F) and bake for another 30-35 minutes until you can pull a knife out the center of it clean.

Allow it to cool for at least 10-15 minutes. I know, this is the hardest part…

Enjoy!

The post Wholesome Fig and Walnut Bread appeared first on Heavenlynn Healthy.

Nutella is probably my favorite food on a cheat day. I love it on bread, crêpes, pretzels, on everything. Even though my family has always led a healthy life, Nutella was always part of our breakfast. We all love it. No hazelnut spread can compete with it, nothing tastes like it, there is simply nothing like Nutella. As we all know, Nutella cannot really be considered healthy, but that’s ok because nobody is perfect and we can allow ourselves to eat it from time to time. If you’re such a big Nutella junkie like my family or my boyfriend, however, I am talking about going through one jar a week, then this healthy version of Nutella is perfect for you.

It is so creamy and sweet, nutty and chocolaty, and it even convinced the most sceptical Nutella lovers in my family. It is the best Nutella substitute you will find, and the best thing is that you can easily make it yourselves. All you need is a good food processor, hazelnuts, almond milk, maple syrup and a touch of vanilla. My favorite part is that it is also really good for you as it contains many important nutrients and minerals such as calcium, iron, magnesium, potassium, and zinc which actually make it an antioxidant power spread. The hazelnuts also contain the important vitamin E which is important for healthy skin, hair and nais. The tiny nuts also regulate the blood pressure, which is my excuse to indulge in my healthy nutella all the time. It’s really the perfect healthy guilt-free version of Nutella you will ever find.

Health benefits in this heavenly healthy Nutella:
– calcium (important for bone, teeth, muscle and nerve health)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important to maintain bone integrity, manages blood pressure and cholesterol levels)
– mono-unsaturated fats (decreases risks for breast cancer, important for heart health)
– potassium (lowers cholesterol levels and blood pressure)
– vitamin B (lowers blood pressure, important for healthy nerves, and energy production)
– vitamin E (antioxidant against free radicals, prevents skin ageing
– zinc (important for growth, skin, and a healthy immune system)

Enjoy!

The post Heavenly Healthy Nutella appeared first on Heavenlynn Healthy.

This granola is probably my friends’ and family’s all time favorite. Everybody loves it, and I am sure you will, too. If I had to recommend any recipe on this blog to try first, it would be this one. It is so easy to make, it tastes amazing, it is packed with great nutrients and minerals and it will leave your kitchen smell absolutely superb. It is the perfect breakfast, and an even better healthy on-the-go snack. I always carry some with me when I’m not at home. It also already has a place in the family kitchen – we all love it. There have been so many occasions already when us 4 girls were laughing and chatting while eating the granola straight from the box. Such great memories! 

I have been making my own granola for about a year now, and I have not bought a processed cereal box ever since. Unfortunately store-bought cereal or granola often contain tons of refined sugar and other nasty preservatives. As a total granola-lover this was the hardest truth I had to face since trying to eat less processed sugar. Fortunately, however, homemade granola is so easily made and incredibly healthy.  This almond coconut granola receives its unique flavor from the nuts and the cinnamon with only a hint of coconut. It is simply divine and I know you will love it just as much as I do. Trust me, if you want to impress someone with your awesome baking skills, this one is your recipe.

Besides from almonds, this almond coconut granola contains pecans, which are my favorite nuts besides almonds. They are so heavenly sweet and tasty. I much prefer them over walnuts in my breakfast granola.
The almond coconut granola granola gives you everything you need to start your busy day. The pumpkin seeds are a great source of zinc, the nuts provide healthy mono-unsaturated fatty acids which are considered the “good” kind of fats that help lower cholesterol. There is a debate about the health benefits of coconut oil as it is rich in saturated fats, which are actually considered “bad” for the body. Others argue however, that coconut is actually very beneficial for the heart because it contains 50% of lauric acid which is thought to prevent heart diseases and lower blood pressure. Since I indulge in anything that can help lower my blood-pressure I definitely prefer coconut oil over butter or vegetable oils.

Health benefits:
– iron (important for healthy red blood cells that transport oxygen through your body)
– lauric acid (prevents heart diseases and lowers blood pressure)
– mono-unsaturated fats (decreases risks for breast cancer, important for heart health)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– potassium (lowers cholesterol levels and blood pressure)
– vitamin B1 (important for nerve health)
– vitamin B2 (needed to extract energy from carbohydrates, protein and fats)
– vitamin B3 (important for energy production and antioxidant protection)
– vitamin B5 (important for energy production; lowers cholesterol and blood pressure)
– zinc (important for growth, skin and a functioning immune system)

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 Almond Coconut Granola appeared first on Heavenlynn Healthy.

So before I start with this recipe, I want to thank you all for all the kind words and the support that you’ve shown me in the days following my blog launch. I did not expect anything like that. It is incredible how many of you have messaged me or left such sweet comments. Every one of them has made my week. I hope that you will all stop by frequently and get some kitchen inspiration from the recipes. If you simply want to stop by and just look at the pictures, that’s also totally fine.

I also want to take this time to quickly thank my family and closest friends for the support they’ve shown me these past weeks. It is not a given that your family supports you no matter what you do – especially when you have the crazy idea of starting your own food blog. So, thanks Mom and Dad.

Now on to this new recipe. Carrot soup is probably everyone’s favorite during winter time. The combination of carrots and coconut milk is simply amazing, and I actually don’t know a single soul who doesn’t like carrot soup. The mango gives this dish a special Asian touch though. The exotic fruit gives the soup the special hint of sweetness, and add makes it even more creamy, which I love about it. If you are wondering about the dark carrots in the picture, I picked these rainbow carrots up at the local farmer’s market, and I immediately fell in love with their beauty that I simply had to place them in the picture. I did not use them in the recipe because they are a bit pricey, so you do not need to buy them for this dish. I just wanted to show you that they are out there and that they taste amazing as a snack. Ok, now that we’ve clarified this, let’s get to the fun part, the health benefits:

Health benefits in this carrot coconut mango soup:
– fiber (important for heart health, lowers cholesterol levels)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important to maintain bone integrity, manages blood pressure and cholesterol levels)
– potassium (lowers cholesterol levels and blood pressure)
– vitamin A (antioxidant powerhouse, anti-aging benefits, maintenance of good eye-sight)
– vitamin B (lowers blood pressure, important for healthy nerves, and energy production)
– 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)

Ingredients:
Serves 4
– 1 onion
– 1 clove garlic
– 1 thumb-sized piece of ginger
– 6 cups (800g) carrots
– 1 mango
– 2 tbsp (20g) extra-virgin olive oil
– 2 cups (500ml) vegetable broth
– 1 can coconut milk
– 2 tsp curry powder
– ½ tsp cinnamon
– 1 tsp coriander (optional)
– 1 tsp cumin (optional)
– 1 tsp salt
– ½ tsp pepper

Start by preparing your ingredients: Peel and dice the onion and garlic. Slice the ginger with the skin on. Peel the carrots and chop them into rough pieces. Remove the skin of the mango and cube its flesh.
In a large saucepan,heat the oil and sauté the onion and garlic for about 1-2 minutes. Add the carrots, ginger and half of the mango cubes, and cook on medium to high heat for 5 minutes. Add the vegetable broth, and let it simmer for about 20 minutes. Once the carrots are nice and soft, remove from heat, add the remaining mango cubes (safe some for decoration) and the coconut milk and blend the soup in a blender until evenly smooth. Pour the soup back into the saucepan and the spices. Add a little bit more of them if desired.

Serve with bread.

Enjoy!

The post Carrot Coconut Mango Soup appeared first on Heavenlynn Healthy.

I admit that the thought of eating vegetable granola is a little bit disturbing in the beginning. At least I thought so when my boyfriend (who’s basically addicted to red beets) suggested adding beets to my breakfast granola. The thought of adding a great source of iron to my morning diet was actually kind of appealing so I started experimenting a little bit. And the result is divine – trust me you will love it.

Not only does it taste delicious, it also looks amazing because it is red! Since I added apple sauce to the recipe, the granola does not have the beet typical earthy (hence too healthy) flavor. The apple sauce combined with cinnamon and agave create a great mixture of different flavors in your mouth – and it totally overruns the beety taste.

Health benefits:
– iron (important for healthy red blood cells that transport oxygen through your body)
– lauric acid (prevents heart diseases and lowers blood pressure)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– mono-unsaturated fats (decreases risks for breast cancer, important for heart health)
– potassium (lowers cholesterol levels and blood pressure)
– vitamin B1 (important for nerve health)
– vitamin B2 (needed to extract energy from carbohydrates, protein and fats)
– vitamin B3 (important for energy production and antioxidant protection)
– vitamin B5 (important for energy production; lowers cholesterol and blood pressure)
– zinc (important for growth, skin and a functioning immune system)

Besides being a great source of iron, this granola gives you everything you need to start your busy day. The pumpkin seeds are a great source of zinc, the nuts provide healthy mono-unsaturated fatty acids which are considered the “good” kind of fats that help lower cholesterol.  There is a debate about the health benefits of coconut oil as it is rich in saturated fats, which are actually considered “bad” for the body. Others argue however, that coconut is actually very beneficial for the heart because it contains 50% of lauric acid which is thought to prevent heart diseases and lower blood pressure. Since I indulge in anything that can help lower my blood-pressure I definitely prefer coconut oil over butter or vegetable oils.

The buckwheat is a great gluten-free alternative to regular oats, and it is loaded with magnesium and vitamins such as B1, B2, B3, B5 and potassium that help lower cholesterol levels and blood pressure. Interestingly, buckwheat is not a grain as commonly perceived, but actually a fruit seed related to rhubarb, which is why it is perfect for people who are sensitive to wheat.

Ingredients:
– 1 medium beetroot (200g)
– 2 cups (160g) (gluten-free) oats
– ½ cup (85g) raw buckwheat
– ½ cup (60g) sunflower seeds
– ½ cup (60g) pumpkin seeds
– ½ cup (70g) raw unpeeled almonds (with skin)
– ½ cup (70g) pecans
– ½ cup (120g) apple sauce, unsweetened
– 2 Tbs virgin coconut oil
– 3 tbs agave
– 3 tsps cinnamon

You can add or leave out any ingredient that you do not like or cannot eat. If you’re allergic to nuts just leave them out and add flax seeds instead. You can get creative with the ingredients once you get familiar with the recipe.

Start by pre-heating the oven to 200°. Wrap the whole beet in tin foil (with the skin) and place it in the oven for about 60-75 minutes.

In the meantime, put the almonds and pecans 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 cinnamon, and stir well until the ingredients are combined.

After an hour or so, take the beet out of the oven. It’ll be done when you can easily put a knife through the skin. Peel it and put it into a strong blender or food-processor until you have a smooth beet puree. You might need to add some water or apple sauce if your blender isn’t strong enough.

Next, melt the coconut oil in a small sauce pan. Add the agave, cinnamon, apple sauce and beet puree. Stir well until everything is combined.

Now pour the sweet beet mix over the dry ingredients and stir well. The mixture should be covered evenly and it should be slightly sticky.

Heat the oven to 170°. Pour your granola mix into a baking tray (you might want to spread some parchment paper over it) and bake for about 40 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.

After 40 minutes, take out the tray and leave it to cool for about 20 minutes. By this time the granola should have a dark red color and your kitchen should smell divine.

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 3-4 weeks.

Enjoy!

The post Beetroot and Apple Granola appeared first on Heavenlynn Healthy.

Thai is one of my favorite cuisines. It’s so delicious and healthy, it fills you up but doesn’t let you feel stuffed. I love how many vegetables you can add to a curry, there are literally no rules on what belongs in it. That way you can use whatever body is craving, and it will turn out great no matter what. If you do not have all the vegetables in my ingredients list, just switch it with some other veggie that you still have at home. The recipe is extremely easy to make, it’s a guaranteed success and a great lunch or dinner.

I use green curry paste in this recipe, which I bought at the local asian store. It is gluten-free and only contains fresh green chilli, lemongrass, garlic, shallots, salt, galangal, cumin and coriander seeds. No nasty preservatives or anything I can’t pronounce.
The coconut milk gives curries their unique creamy texture and flavor. The plant-based milk is probably a vegan’s best friend, because it is an amazing alternative to dairy milk or cream. Although high in saturated fats, it has many great vitamins and minerals such as vitamin B, which is said to lower blood pressure or magnesium which is great for a healthy immune system.
Naturally, thai curries are packed with nutrients, vitamins, and minerals. Depending on what veggies you add, the nutrients may vary, but the dish is certainly a great way to combine health and deliciousness.
My tip: this dish is great for a girls night in because there is a lot to chop, and almost everybody loves a good curry. It is also dairy and gluten-free, so it is perfect for people suffering from food allergies.

Health benefits:
– copper (important for the development of the myelin sheath that surrounds the nerves; important for the transformation of melanin which is involved in the pigmentation of hair, eyes and skin)
– fiber (important for heart health, lowers cholesterol levels)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– potassium (lowers cholesterol levels and blood pressure)
– vitamin A (antioxidant powerhouse, anti-aging benefits, maintenance of good eye-sight)
– vitamin B (lowers blood pressure, important for healthy nerves, and energy production)
– 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)

Ingredients:
Serves 2 hungry
– 3 carrots
– 1 red pepper
– 1 zucchini
– 3 cups (150g) sprouts
– 2 cups (200g) mushrooms
– 1 cup (130g) frozen peas
– 2 strands of lemongrass
– 3 tbsp (45g) green curry paste
– 2 tbsp (60ml) glutenfree soy sauce
– a thumb-size piece of fresh ginger
– 2 tbsp (30ml) rapeseed oil
– 2 cans (400g) coconut milk lite
– 1 tbsp (15ml) maple syrup
– salt to taste

Start by chopping all vegetables into bite-sized pieces. Then finely chop the ginger. Peel the lemongrass, and also finely chop its the inner layer. In a large pan or wok, heat up the oil. Add the ginger, and lemongrass to the wok and sauté for 2 minutes. Next, add the curry paste and cook for another 2 minutes so it releases all its flavor. Now add the carrots, and cook for about 5 minutes. Then add all the red pepper, zucchini, mushrooms, peas, and sprouts. Cook everything for 5-7 minutes, then pour the coconut milk into the wok. Bring to a boil, then reduce the heat and let it simmer for 25 minutes.
Remove the wok from the heat and add the maple sirup and salt. Add more curry paste if desired.

Serve with whole grain rice or quinoa.

Enjoy!

The post Thai Curry with Lemongrass appeared first on Heavenlynn Healthy.

This is an amazing variation of my Best Hummus recipe. The taste of the roasted beets combined with the amazing flavor of chickpeas and tahini is simply divine. It is also really great on the eyes because it has this pretty pinkish color. My aunt told me that kids love to eat anything red so I’m sure that even kids would like their veggies with this hummus.

If you’re worried about the typical earthy taste of beets, I can assure you that the distinct hummus taste still prevails. For everyone who wants to add some extra iron into your diet (shout out to all ladies out there) this is your recipe. The chickpeas, tahini, and beetroot together are basically an iron bomb. Combined with the protein and fiber, it gives you so much goodness that you will hardly find in any other dip. Although it does take longer to make than the regular hummus, it is still a quick recipe that I am sure you will love.

Health benefits in this roasted beetroot hummus:
– calcium (important for bone, teeth, muscle and nerve health)
– fiber (important for heart health, lowers cholesterol levels)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– potassium (lowers cholesterol levels and blood pressure)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– vitamin E (antioxidant against free radicals, prevents skin ageing

Enjoy!

The post Roasted Beetroot Hummus appeared first on Heavenlynn Healthy.

These overnight oats have been my go-to-breakfast for probably about a year now. Since breakfast is my favorite meal of the day, I am already looking forward to it the minute I wake up. The oatmeal is so filling and gives me the right amount of energy to make it through the morning.
I’ve been eating this since my time in North Carolina where it helped me to get through all my finals and my bachelor’s thesis. Most of the nutrients in this breakfast dish come from the chia seeds, which are probably the most versatile and healthiest little seeds you will ever find. I am going to write a whole post on chia seeds soon, because they deserve lots of attention.

Health benefits:
– calcium (important for bone, teeth, muscle and nerve health)
– fiber (important for heart health, lowers cholesterol level)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– manganese (for nerve health)
– omega-3-fatty-acids (prevent heart disease, lower cholesterol and blood pressure)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– zinc (important for growth, skin, and a healthy immune system)

Enjoy!

The post Heavenly Overnight Oats appeared first on Heavenlynn Healthy.