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!

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I have always loved spaghetti with meat sauce. It’s one of my favorite comfort foods, especially during winter when it’s cold and you need something warm and comforting. It’s also my favorite dish after a long day skiing in the alps – there is nothing that re-energizes you more, except for a green smoothie maybe.  Ground meat, however, is something that even some meat lovers have difficulties eating because you just cannot be sure what you’re getting. That’s why spaghetti with plain tomato sauce is probably just as popular as it is with meat sauce. However, I think that plain tomato sauce can be quite boring that’s why have to spice it up a little so it tastes more special. This lentil bolognese with zucchini noodles has this little special touch. It is also packed with amazing goodness. The lentils give it a nice texture, as well as iron and protein. The red pepper provide a touch of vitamin C, and the basil lets it taste so fresh and delicious. The sauce is especially great over any kind of pasta, but I like to enjoy it over zucchini noodles which give me an extra serving of fresh veggies. The whole dish is also so great on the eyes – look how beautifully the colors compliment each other. Just try this recipe next time you are craving pasta – you will be amazed.

Health benefits in this lentil bolognese
– calcium (important for bone, teeth, muscle and nerve health)
– 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)
– potassium (lowers cholesterol levels and blood pressure)
– protein (important for a healthy metabolism, immune system, production of enzymes)
– vitamin K (important for blood clotting and healthy bones)
– zinc (important for growth, skin, and a healthy immune system)

Enjoy!

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If you’re planning a trip to the local farmers market today, then why not take some brussels sprouts home with you? Yes, brussels sprouts. I admit that these are not everybody’s favorite little veggies. In fact I only know a handful of people who like them. This used to be a pity for me, because for some reason I have always belonged to the minority of people who absolutely loved them, but could not share my passion for them with anyone. But fortunately for me, and for you as you will now find out, I have found a way for everybody to fall in love with brussels sprouts. You don’t believe me? Then read on.

The secret is not to steam or boil them, but to roast them. To make it even better, we are going to coat them in heavenly creamy honey before we place them in the oven. And to top it all, we are going to add some balsamic vinegar to give it kind of a sour touch. If you want to omit eating refined sugar, you will have to substitute the balsamic vinegar with apple cider vinegar. You need to trust me on this, even if you haven’t liked brussels sprouts at all, you are going to love these. The honey makes the sprouts unbelievably sweet, and takes away their significant bitterness. The vinegar makes the outsides heavenly crispy, and the insides nicely moist.
Just try it and be amazed by how easy it is to transform brussel sprouts into something you will want on your table every day from now on.

Health benefits in these honey roasted brussels sprouts:
– fiber (important for heart health, lowers cholesterol levels)
– folic acid (important for a healthy heart; prevents certain cancers)
– manganese (for nerve health
– vitamin C (good for your immune system, tissue health)
– vitamin K (important for blood clotting and healthy bones)

INGREDIENTS

 Serves 4
– a bag of brussels sprouts
– 2 tbsp balsamic vinegar (substitute with apple cider vinegar for a refined-sugar free option)
– 2 tbsp honey
– 1/4 pomegranate
– sea salt

METHOD

1. Preheat the oven to 200 °C (360 °F) Wash the brussels sprouts and remove potential brown leaves. Half the sprouts and place them into a large bowl.
2. In a separate smaller bowl combine the vinegar, honey and sea salt and stir well with a whisk until the honey is completely dissolved.
3. Pour the sweet mix over the brussels sprouts and mix well with a spoon until the sprouts are evenly covered.
4. Spread the brussels sprouts on a baking sheet covered with parchment paper and roast for about 20 minutes until the outsides are nicely crispy.
5. Remove the seeds from the pomegranate and sprinkle them on the roasted sprouts.

Serve as a side dish.

Enjoy!

The post Honey Roasted Brussels Sprouts with Pomegranate Seeds 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!

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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!

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I admit that there has been an insane hype regarding green smoothies the past year. But it’s actually really unfortunate that there has been so much negative press on them. Of course if you add a banana to your smoothies it contains a lot of sugar, but it’s definitely better than eating a snickers bar. I am a big fan of the green deliciousness, and I enjoy the smoothies as a healthy treat. Eating your greens raw as a salad can get boring and especially during the cold winter months I’d much prefer a hot meal over salad. Drinking a green smoothie a day is therefore a great way to add valuable nutrients to your diet without having to rely on salad. This recipe is one of my favorite smoothies and I actually eat it like a smoothie bowl because it is so rich and creamy.

   

If you live in America or England, lucky you, because you will probably be able to buy fresh spinach or kale all year around. If you live in Germany like me, then kale season is only from October until February so you need to rely on the frozen one. Kale is an amazingly versatile green, and its packed with goodness. Spinach is also one of the most nutrient-rich foods on the planet, so adding it to your smoothie is such a goodness-booster. The avocado in this smoothie is important because the fat is needed to absorb some of the vitamins. If you’re not sure about whether you will like this smoothie or not, just add some more banana to it to make it sweeter.

Health benefits:
– fiber (important for heart health, lowers cholesterol levels)
– manganese (for nerve health)
– 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 C (good for your immune system, tissue health)
– vitamin K (important for blood clotting and healthy bones)

Enjoy!

The post My favorite Green Smoothie appeared first on Heavenlynn Healthy.

When I was strolling over the local farmer’s market last Saturday, I immediately eyed the beautiful striped eggplants. I mean just look at them. I think they really belong to the most beautiful vegetables out there. They were almost too pretty to eat them!
I had some sweet potatoes left and amaranth from a granola recipe testing, so I decided to stuff these beauties with both the sweet potatoes and the amaranth. Since I am a big fan of sauces and creams, I added an avocado sauce which made the outcome amazing.

All you need for this recipe is amaranth, which is a gluten-free grain alternative also known as a “power grain”. It is widely known among athlets because it is commonly found in engery or protein bars. Amaranth is packed with protein, amino acids such as lysin which is important for healthy skin and bones, and minerals such as calcium, magnesium or iron. It is pretty great to add to your diet. In combination with the sweet potatoes and the avocado basil pesto, it is a real power dish that I am sure you will love.

Health benefits:
– 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)
– fiber (important for heart health, lowers cholesterol levels)
– 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 B (lowers blood pressure, important for healthy nerves, and energy production)
– vitamin E (antioxidant against free radicals, prevents skin aging)
– vitamin K (important for blood clotting and healthy bones)

Ingredients:
Serves 4
– 2 eggplants
– 1/2 cup (100g) amaranth
– 1 ½ cup (375g) water
– 2 sweet potatoes (400g)
– 1 tbsp apple cider vinegar
– 1 tsp cumin
– 1/2 tsp cinnamon
– ½ tsp coriander
– ¼ tsp salt
– 3 tbsp olive oil

For the avocado basil pesto:
Ingredients:
– 2 ripe avocados
– 1 cup basil leaves (a large handful)
– two small handful of pine nuts
– 2 tbsp extra-virgin olive oil
– 1 tbsp apple cider vinegar
– salt

Preheat the oven to 200 degrees celcius (390°F). Then peel and cut the sweet potatoes into little cubes. Add them to a bowl with 1 tbsp of the olive oil, cumin, cinnamon, coriander and salt and mix well until the potatoes are completely coated. Place them on a baking sheet and bake for about 20 minutes.
In the meantime prepare the amaranth. Add the grains to a medium saucepan filled with the water and the apple cider vinegar. Bring to a boil, then reduce the heat and let it simmer for about 20 minutes. Take off the stove and let it stand for another 20 minutes.

Now take the sweet potatoes out of the oven and add them to the amaranth.

Next, half the eggplants and take out the inner flesh with a spoon. Place the halves into one large or two medium baking sheets and bake for about 10 minutes.

In the meantime make the avocado basil pesto:
Simply take out the avocado flesh with a spoon and add it to a blender together with all the other ingredients. Blend until smooth and creamy. If your blender is not strong enough, add some water to make it blend easier.

Next, take the eggplants out, grease them with the remaining olive oil, then back into the oven for another 5 minutes. Take them out again, and fill their bottom with the sweet potato amaranth mix. Spread the avocado basil pesto on top and bake for another 5 minutes until everything is nicely soft and warm.

Sprinkle with some more pine nuts and enjoy!

The post Amaranth Stuffed Eggplants appeared first on Heavenlynn Healthy.

This pesto is a great dish to add the little extra to any meal. It has been my go-to pesto for quite some time now. I love it with zucchini noodles or simply as a spread on bread. It also a great addition to the Stuffed Eggplant with Amaranth main dish on my blog. It’s extremely easy to make and stuffed with goodness.

Health benefits:
– fiber (important for heart health, lowers cholesterol levels)
– omega-3-fatty-acids (prevents heart disease, lowers cholesterol and blood pressure)
– vitamin E (antioxidant against free radicals, prevents skin aging)
– vitamin K (important for blood clotting and healthy bones)

Ingredients:
– 2 ripe avocados
– 1 cup basil leaves (a large handful)
– two small handful of pine nuts
– 2 tbsp extra-virgin olive oil
– 1 tbsp apple cider vinegar
– salt

Simply take out the avocado flesh with a spoon and add it to a blender together with all the other ingredients. Blend until smooth and creamy. If your blender is not strong enough, add some water to make it blend better.

Serve over (zucchini) pasta or spread it on (gluten free) bread.

Enjoy!

The post Simple Avocado Basil Pesto appeared first on Heavenlynn Healthy.

Red cabbage used to not be on my grocery shopping list. I associated it with fatty German foods, because Germans eat their red cabbage traditionally cooked with lots of meat. Ever since I discovered that you can eat it raw, however, I have been in love. It’s a great alternative to regular green salad, and it has so many nutrients, you simply have to try it. The combination of pear and walnuts in this salad is heavenly. It’s once again a salad to impress – your body and your friends. Of course it’s loaded with many vitamins and minerals as well. The anti-inflammatory benefits and antioxidants content of red cabbage is higher than in any other cabbage. The pears provide fiber, and the heart healhty benefits of walnuts are mostly due to their high omega-3 fats. So it really is the perfect winter salad.

Health benefits in this red cabbage pear and salad:
– 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)
– manganese (for nerve health)
– omega-3-fatty-acids (prevents heart disease, lowers cholesterol and blood pressure)
– potassium (lowers cholesterol levels and blood pressure)
– vitamin C (good for your immune system, tissue health)
– vitamin K (important for blood clotting and healthy bones)

Enjoy!

The post Red Cabbage and Pear Salad with Walnuts appeared first on Heavenlynn Healthy.