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Immune Boosting Recipes by @nadiadamaso

The document provides over 80 recipes to strengthen the immune system through plant-based and nutritious meals. It discusses the importance of physical, mental and spiritual health for immunity. Tips include focusing on movement, sleep, managing stress, staying hydrated and eating plenty of fruits and vegetables.

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Caroline D.

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0% found this document useful (0 votes)

47 views214 pages

Immune Boosting Recipes by @nadiadamaso

Uploaded by

Caroline D.

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as PDF, TXT or read online on Scribd

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IMMUNE BOOSTING

RECIPES
Simple, Nutritious & Plant-Based

NADIA DAMASO
IMMUNE BOOSTING

Recipes
Simple, nutritious & plant-based

Fo o d Fo t o s : N a d i a D a m a s o
Fo t o s N a d i a : S a r a h Vo n e s c h
CONTENT
S . 5 - A W A R M W E LC O M E
S. 6 - What exactly is the Immune System?

T I P S TO S T R E N GT H E N T H E I M M U N E S Y S T E M
S . 8 - Fo c u s o n t h e P h y s i c a l H e a l t h
S . 1 3 - Fo c u s o n t h e M e n t a l & S p i r i t u a l H e a l t h

S . 2 3 - B R E A K FA S T
S . 2 6 - Po r r i d g e & Pa n c a k e s
S. 47 - Bowls, Chia & Müesli
S. 62 - Smoothies
S. 73 - Breads & Granolas
S. 82 - Savory Breakfast
S . 9 5 - LU N C H & D I N N E R
S . 9 8 - S a l a d s & Ve g e t a b l e s
S. 123 - Heartwarming Soups
S . 1 3 2 - Po t a t o e s & P l a n t e d
S. 144 - Lentils & Rice
S . 1 5 5 - Pa s t a & F l a t b r e a d s

S. 164 - DESSERTS
S . 1 6 7 - Fr o z e n Tr e a t s
S. 172 - Cakes
S. 179 - Crumbles
S. 184 - Muffins & Cookies
S. 193 - Creams & Crunches
S. 202 - Small Bites

S. 209 - OUTRO
S. 210 - bamix Handblender Set
S . 2 1 3 - Fo l l o w m y J o u r n e y
S . 2 1 4 - T h a n k Yo u

4
A WARM
WELCOME
Finally it's here! My new winter cookbook with over 80 recipes, great for the winter season. It's the time of
the year when there’s nothing better than to wrap yourself up in blankets in front of a glowing and warm
fire, and sip a hot chocolate or snack on something home-baked.

There's something magical about the colder months of the year! But with that comes, that we also spend
less time outside. By spending more time indoors, by moving less and probably reaching for sweets or
enjoying more hearty foods, it's important to find a certain balance. A balance, where - despite less
movement - you can still fully enjoy what you eat while at the same time, taking care of yourself in a way
that makes you feel good overall - in body, mind and soul.

The physical health and nutrition play a central role, but so does what you do for your mental, emotional &
spiritual health. On the following pages you will find some tips on how to strengthen your immune system
naturally to feel more energetic, balanced and whole on all levels. First, with the focus on the physical
health and followed by that, with the focus on the mental, emotional & spiritual health. Not only in regard
of the season, but also in regard of what is going on in the world at the moment, keeping our immune
system strong and do what we can to protect ourselves, is more important than ever!

I hope you can take away something valuable and helpful on your journey from the next few pages.
Are you ready to dive in? Then let's go!

5
Time to Strengthen the Immune System

But what exactly is the immune system, simply explained? So the more unnatural things we consume, the more we loose touch with
how to heal ourselves in more natural ways. Our immune system is - or can
Our immune system protects the body against infection and from outside be - so strong to naturally fight what doesn’t serve us, if we make sure to do
invaders such as viruses, bacteria and toxins. It’s made up of different everything we can to care of it.
organs, cells, tissues and proteins that work together like a network. As the
immune system keeps sort of like a record from every germ it has ever Nowadays, especially in the main stream media, you rarely hear or read any
defeated, it can recognize and destroy the germs quicker if they enter the articles on how to strengthen your immune system naturally. There are so
body. It basically has a memory and is there for you like a protection shield. many things being advertised in our society that are not even remotely
It is activated when it recognizes antigens or toxins. It triggers a response beneficial. Actually, they are rather harmful for our health.
where the immune system develops antibodies or cells specifically to fight
the invader. If we keep our immune system strong, if we do what it takes to Our great-great grandmothers and grandfathers probably had so many
keep it functioning, it helps us to protect us from threats to our health like natural remedy recipes and rituals written down in some dusty old
viruses and it strengthens the body’s ability to fight infection. notebook or just knew about them because they were passed on from their
parents, from their grandparent. They were much more connected to the
In our current world we’ve become more and more dependent though, on healing power of nature, of plants, herbs and their own body, mind & soul,
trying to fix and prevent imbalances and weaknesses in our health with because all those pills and drugs didn’t exist back then.
external things like medicine, pills, drugs and so on. As soon as we feel a
bit sick, have a headache, a sore throat, as soon as we hear about what But with the development of our world and the rise of the Pharma industry,
might happen if we don’t take this or that, we run to the pharmacy or we’ve become more disconnected from those natural remedies and
doctor and put things into our bodies, without even really knowing what’s stopped passing them on from generation to generation. What used to be
actually in there. These drugs, pills and so on are mostly filled with the natural medicine has now become the alternative medicine. Even
chemicals and mostly, don’t have to do anything anymore with nature. though chemical medications were only discovered about 100 years ago.

6
What can we do ourselves?

As much as our current system and the norms that function within it tend to And true love, for me, is the most beautiful, the strongest and best remedy
divide us people rather than bring us together - in my opinion - it's not there is.
about being against something, but about standing for a new way of living.
It's always much more powerful to stand for something than to be against Things can only survive as long as the people give them power. If we as
something we don't like or can no longer identify with. people, as a collective, change to a more natural way of living, if we start to
stop buying and consuming the things that can bring us further away from
So let’s try to see this as a little reminder that no one can take better care of our natural capabilities and the things that can actually harm our health
yourself than you can, you yourself. It’s your responsibility to do what it rather than promote it, those big companies can no longer survive and our
takes to feel good. You are in control of yourself. If we as a collective want world can change for the better. We can change for the better.
to find our way back to a less artificial world where we don’t make
ourselves dependent on so many external factors, it’s up to each and
everyone of us to make different choices and find new ways. Ways in which
we can find our way back to our healthiest, best and strongest selves. Now let's move on to the things we can do to strengthen our immune
system naturally and to try to re-connect with more natural ways to improve
Because in this state of being, we can call forth powers and an energy our health. However, it is important to keep in mind, that the body, mind and
within us that has true healing powers on an energetic level; not only for soul are always connected. Every tip on the following pages - whether the
ourselves, but also for others. By this I mainly mean love. The more we focus is on physical or mental & spiritual health - always contributes to
show love to ourselves and are true to ourselves, the more we radiate this strengthening the body, mind & soul. The more body, mind and soul are
love to the outside. considered as equally important, the better we can feel on all levels.

7
TIPS TO
STRENGTHEN THE MOVEMENT
Adding movement to our daily routine - whether that be through running, swimming, biking, yoga,
IMMUNE SYSTEM dancing or whatever else - can help to keep our bodies in flow. It allows the immune system cells and
substances to move freely throughout the body and do their job efficiently, and it improves our
Focus on the physical health antibody response to infections. When we exercise, we also release endorphins - our feel-good
neurotransmitters - which can boost our mood.

For our emotional and mental health, exercise can also be very beneficial! Whenever I feel
overwhelmed or feel that everything is getting too much (like a river that is about to overflow), I go
outside and move my body. This also allows me to give my thoughts space to move, space to
breathe. I can sort them out and look at them from a different perspective. Our body is the house of
our soul. If we don't care for our house, our soul will feel less and less at home in our own body. This,
in turn, makes it harder for us to get in touch with the inner voice that communicates with us and tells
us exactly what we need and what we can do to feel healthier and stronger.

So use your time of movement as motivation to do something not only for your physical health, but
also for your mental and spiritual health. Use the time to let go of heavy emotions or thoughts with a
low frequency and refuel your body and mind with a flow of new and positive energy. The more in
flow you are, the easier it is for the systems in your body to function properly and protect you from
health threats.

SUNLIGHT - VITAMIN D
The human body is equipped with vitamin D receptors. Nature doesn't make any mistakes, so they
must be there for a reason.

If you want to bring more vitality, more life energy, more light, more enthusiasm and more renewed
and fresh energy into your life; if you want to sleep better and strengthen your immune system by
replenishing those vitamin D receptors with the help of the sun, then at least 20 minutes of direct
sunlight - especially in the morning - can do wonders! Try to see sunlight as a gift from Mother
Nature. And who wouldn't accept such a gift right?

8
HYDRATION & DRINKING ENOUGH WATER
The human body is made up mostly of water - about 60% on average. Our heart, brain and lungs contain
an even higher percentage of water, ranging from 75-85%. Water needs water to flow. Think of it like a
river. Without enough water, it can't flow - without enough water, we can't flow.

Water can bring balance to the body and takes care of important everyday functions like the regulation
of the body temperature through sweating and breathing, lubrication of the joints, flushing out waste of
the body and carrying oxygen to our cells, which results in keeping the systems functioning properly. It
also helps to remove toxins from the body, because drinking more water can help to prevent toxins that
could have negative effect on our immune system to build up.

I have made it a habit to drink a large glass of water in the morning right after getting up on an empty
stomach. This also boosts the digestion. And, for a better digestion, I recommend drinking before or
after your meals, rather than during meals. If you don't like the taste of water, herbal and fruit teas are
also great choices! You can make the tea the night before and put it in the fridge overnight so you can
drink it throughout the next day.

If you workout a lot, drinking more water is important to be able to recover & keep performing well.
With a proper hydration you can strengthen the immune system & keep your overall good health in flow.

9
EAT MORE NUTRIENT-DENSE WHOLE FOODS
Eating a healthy, nutrient-dense and nutritious diet also contributes greatly
to supporting a well-functioning immune system. You can start by making a
conscious decision to only eat foods that are vibrant and full of nutrients.
Foods that are juicy, filled with light, as fresh as possible and colorful like a
rainbow.

- When you go grocery shopping, try to buy as few products as possible

where you don't know all the ingredients. Make it a habit to read the
labels. Once the list of ingredients is filled with names you have no idea
what they are, rather save the money and go for fresh foods instead, that
preferably contain only one or a few and only natural ingredients. Always
remember that you are doing it for your own good.

- When it comes to food choices, I always recommend thinking of the

rainbow. This means to buy vegetables and fruits in many different
colors. By so doing, you make sure that you are providing your body with
a variety of nutrients.

- Try to cook as many meals as you can yourself. Not only is it so much fun,
but you will know exactly what’s in the food you eat. When you prepare
your food with love and gratitude, you also nourish yourself with that
love and gratitude. And that can have a positive impact on your mood
and overall well-being.

- Add whole grains and complex carbohydrates such as brown rice, oats,
quinoa, potatoes, barley, spelt and legumes such as chickpeas, lentils
and beans to your meals. These foods are rich in nutrients and will keep
you full for longer.

10
- Then, I also recommend eating enough healthy fats like nuts and seeds or avocado. You can add
them to your smoothie, on top of your salad or add them to just about any other meal. Not only
are they packed with nutrients, but they also help you to feel fuller for longer, so you're more
likely to avoid cravings.

- Including foods with probiotics to your diet also has many benefits! Probiotics are basically
living organisms. They can be called good bacteria because they compete with harmful bacteria
in the body for space and food and prevent the harmful bacteria from settling in the gut. So
eating foods with probiotics is good for gut health. Since up to 80% of our immune system lives
in our gut, we should do everything we can to support it. The state of our gut plays a huge role
in how we feel physically and mentally. Foods with probiotics are some of the best foods for
boosting our immunity. Some plant-based foods with probiotics are fermented and cultured
foods such as sauerkraut, kimchi, tofu, miso, tempeh or tamari. I personally eat them every day.

- If you have the opportunity, I couldn't recommend shopping for fruits and vegetables at a
market more. The food is fresher, more seasonal, and most likely has less pesticides. Plus, you
can avoid plastic waste by bringing your own bags and at the same time, you can support small
local farmers, which is always a great deed.

- Last but not least, I recommend minimizing processed foods and products that contain refined
sugars, artificial sweeteners and any form of additives from your meals and pantry, or better yet,
avoiding them altogether. You can start by giving your kitchen cabinets an early Spring
cleaning; just like we do with our clothes sometimes.

If you're out and about and feel hungry, before immediately reaching for sweets or something
hearty, try drinking some water or tea first or eat a fruit like an apple or orange. Personally, I always
have an apple and a bottle of water in my bag wherever I go. Most of the time it's more the desire
for food than the actual hunger that gets the better of you. So when you're prepared, it's much
easier to make decisions that are good for you.

11
ENOUGH SLEEP AND ESPECIALLY: GOOD QUALITY SLEEP
We all know that a proper sleep makes us feel better, but we may not have considered the powerful role it plays in keeping our immune system strong and how getting
enough, and especially a proper sleep, can be so supportive in keeping the immune system functioning and ready to protect us! When we lack sleep, our immune cells
decrease and inflammatory cells increase. Certain antibodies and cells that fight infections are also reduced during times when we don't get enough sleep and we are
more likely to get sick when exposed to a virus. Sleep is also an essential ingredient in maintaining a functioning brain and body and adds a lot to how fast we can recover
from weaknesses, imbalanced & illnesses. So a good sleep results in keeping our natural immune response ready to react and act, as well as being a regenerative process.

I don’t think everyone needs the exact same amount of sleep. We all function differently and have to make our own experiences of what we need and what makes us feel
good. However, I do think the quality of sleep is something we can all improve on. Here are a few tips that help me personally for a better and more regenerative sleep
and in regards to keeping my immune cells high.

- TEMPERATURE: A cool temperature and fresh air. Research has shown that people sleep best when the temperature in the bedroom is around 18 °C/ 64 °F. This can
help you fall asleep faster and sleep better throughout the night. I recommend airing out your bedroom well before you go to bed to get enough fresh air in. Or
keeping the window open a bit at night is also a good option.

- SET THE MOOD: To prepare yourself for a restful night's sleep, it's very helpful to set the mood before you go to bed. At night, bright lights and loud noises can make
us feel very awake when we’re actually tired. By getting into the mood, we can send a signal to our body and mind that it's time to wind down, take it easy, and slowly
get ready for bed. I always dim the lights, put on some soft music (preferably at 432 hertz, which I call the healing frequency of the universe), then smoke out my
apartment with some sage or palo santo and connect with my spirit by using a singing bowl. This helps me to check in with my energy and cleanse myself of negative
and heavy energies, so that I don’t bring any of that with me into my sleep.

- NO SCREENS:. Not looking at your phone or computer right before going to bed (or right after waking up) can make a huge difference! We process so much while we
sleep and if the last thing we're looking at is a bright light and the news, social media, or a movie or show with a lot of violence, we're basically taking that information
into our sleep. This can lead to stress and anxiety, depending on what we've been watching. And when we're stressed, it's harder for the body and mind to find rest to
properly shut down and recover. So, if possible, try not to look at your phone before bed. I know it's not always easy and I also have days when I still do it.
Instead of looking at a screen, it’s very beneficial to your well-being, if before you fall asleep and after you wake up, you try to say or bring to your thoughts a few things
that you are grateful for. Starting and ending your day with gratitude can make a huge difference that can have a very positive effect on your mood.

- HYGIENE: What I do almost every night before going to bed is taking a shower. You can also take a bath, of course. I love the feeling of feeling clean in my bed because
I consider my bed a "sacred" space. A space that deserves to be treated with care and intention because it carries me throughout the night. Our minds make many
connections without us even being aware of it. The more time we spend in bed before going to sleep doing other things like watching TV or being on the phone or even
eating, the more our body gets used to being awake in bed. If you try to think of your bedroom as a space where all you do is sleep in order to rest and regenerate, you
already prepare your mind for that.

12
TIPS TO STRENGTHEN THE IMMUNE SYSTEM
Focus on the Mental & Spiritual Health

As mentioned, a strong immune system has not only to do with how we take care of our
body, but also with how we take care of mind & soul. Everything is always connected
and body, mind and soul should be considered as equally important factors.

On the following pages you’ll find a few tips with a predominant focus on the
emotional, mental & spiritual health, to support a high functioning immune system.

13
SELF-LOVE & ACKNOWLEDGMENT
When was the last time you were kind to yourself? When was the last time you showed yourself some love? We can't take care of others if we
don't take care of ourselves first. But we do have the ability to give ourselves everything we need. It all lies within ourselves. So when we
consciously take the time to be kind to ourselves more often and support ourselves to lift ourselves up, when we show ourselves that self-love
(and also mean it), then that’s a great way to become more emotionally stable and connect more deeply with our heart. This can be very healing
in many ways. To do this, I recommend working with affirmations. They can be a great mood lifter, they can help to boost the confidence and the
belief in yourself and they can remind us of our own power.

To give a few examples of affirmations you could tell yourself: I believe in myself. I am in my power. I can do this. I trust myself fully.
Today will be a good day. I am shining from the inside out. I am enough. I am valuable, I am strong. I am worthy of my own love.

MEDITATION
What really helps me to connect with my soul and stay balanced and at peace, is meditation. If you've never meditated before, it's best to find a
comfortable place in the morning after you get up, put on some quiet meditation music if desired, close your eyes and start breathing deeply. A
spiritual person or someone who can connect well spiritually, is also a person who knows how to breathe. Someone who is aware of the power
of breath. And then just experience for yourself what happens. Meditation can be different for everyone. There are no rules. It’s an individual
process that can be experienced in many ways. It's a place where peace can come in, where you can give your body, mind and soul some space
to breathe. And it doesn't have to be 20 minutes or even more. You can start with 5 minutes and then slowly increase. The inner harmony that
comes from meditation can have a positive effect on your actions and reactions, helping you feel less stressed or overwhelmed, and more
centered and in tune with yourself. If you think you don't have time for it, I like to quote a Zen saying: If you don't have time to meditate for 10
minutes every day, you should meditate for at least an hour.

14
NATURE ENERGY JOURNALING
Nature is a great teacher in many ways! When I am Journalling a great way to process thoughts,
outside in nature, I immediately feel calm because feelings and emotions. I love to sit down outside in
I’m away from all the noise and surrounded by the morning with my journal and a pen and just start
energy full of life, love, peace and harmony. This writing. Without thinking, without judging what is
gives me time and space to go within and right, wrong, good or not good. I just let myself be
remember, that I am a divine being and part of guided by my hands and write down what my heart
nature too. It reminds me, that the more I connect wants to express through my hand. Sometimes it’s
with nature, the more I can bring nature to life 10 pages, sometimes only one. It truly helps me to
within myself. understand myself better and it's a place to feel free
and be completely honest with myself.
If you can, try to spend some time in nature every
day to connect with nature. If you listen with an Especially if you're someone who is struggling with
open heart, nature communicates with you and can stress, depression, or anxiety, keeping a journal can
give you vast amounts of strength, abundance, a be very helpful because you start to gain more
feeling of interconnectedness, gratitude and trust. control over your feelings. Not a forced control, but
One of my favorite things to do in nature is to hug a balanced control, a kind of overview from a
trees. This always gives me so much strength and different perspective.
removes all stress, doubts and worries. Or to lie on
a field of grass or on stones in the water, to merge It helps tremendously to allow some air to breathe
more and more with nature until I feel one with it, into the things that are swirling around in your
until I feel the power of nature flow through every head, creating a chaos of thoughts. Personally, it
cell of my body. Give it a try, it's truly magical and always makes me feel much better right away and I
the connection to nature can only grow stronger. can highly recommend it!

15
MINDFULNESS
Everything is energy. The energy you give yourself into and the energy you surround yourself
with, is the energy you absorb into your own field. What you have in your field has an effect
on you and essentially, is what you spread out again. The same can be said with food.
Everything we put into our bodies has an impact on our physical, mental and emotional well-
being. So in general, be careful and mindful of what you consume and where you „put
yourself into“ - whether it's through thoughts, food, fellow humans, places and so on.

I recommend that for one day you consciously observe how your thought patterns and
emotional states change, depending on where and in which environment you are,
depending on what you consume and how your energy changes through that. And then,
after that day, before you consume anything or before you put yourself in situations where
you don't feel fully comfortable, always try to first imagine a protective shield or circle of
light around you until you feel protected by the light. This will help prevent your mind and
energy field from being filled with things that can rather weaken than strengthen you.

INTENTIONS
An intention is the determination to act in a certain way. The why behind your actions. It has a
lot to do with making a conscious decision rather than doing something unconsciously. If we
live our daily lives in a way where we constantly make unconscious choices, we can start to
feel tired and exhausted without really knowing why. We are not aware of why we feel that
way because we are making all these unconscious choices.

Here I also recommend just for one day, before every decision you make - no matter how
small it may be -, to ask yourself about the intention behind it. What do I want to achieve with
it? Why am I doing this or that? Are you doing it for your heart? Or for your ego? If your
answer is not serving the purpose of learning and growing, then question what you wanted
to do again. Reminding yourself of the why, the intention behind each action is a great
exercise to give more meaning to the things you do. More depth. You will also feel like you
are more in your own power because you are now consciously making your choices. This can
help you to feel stronger mentally and give you confidence, that the choices you make are
made of your own free will.

16
GRATITUDE KINDNESS & GOODNESS
When we feel grateful, our brain releases dopamine and serotonin. The Kindness & goodness have been shown to be as effective as gratitude in
result is a positive physical and physiological response that calms us improving the health and well-being. A small act of kindness everyday can
down, lowers blood pressure, helps us breathe slower, helps relieve make such a big difference. For me personally, giving is the most fulfilling
muscle tension in the body and improves our mood. All of this will feeling. Because the feeling I receive in return is such a heartwarming and soul-
definitely help to keep our immune system strong! nourishing feeling. I see so much beauty in it.

When we feel grateful, it can also improve our relationships. In a state Acts of kindness in general are so much more powerful than we can ever
of gratitude, you generally feel more love, so you can also give love imagine, and they remind not only ourselves of the goodness in people, but
more easily. You will notice and feel much more of the good in life and also everyone who is affected by it. Not only can you raise your own energy,
be able to put your focus more on that. but you can raise the energy and well-being of the collective field in which we
all are and exist. When you give from the heart, it' s an act of love. Again, the
By being grateful and changing the hormones that flow through our more love we spread, the more healing it brings not only to ourselves, but to
bodies, we turn on the "rest and restore mode". As a result, our everything and everyone on this planet. Because the energy we radiate knows
immune system can function better and protect us from viruses and no boundaries. It enters the collective energy field in which we all live and
other threats, just as it was naturally designed to do. exist, and correspondingly has an effect on everything that lives in it and has a
consciousness.
I recommend taking a few minutes each day to focus on at least 2-4
things in life that you are grateful for. No matter how small or big they So if we try to do a kind deed every day, it can lift our spirits and spread love.
may be, there is always something to be grateful for. Just the fact that Sometimes a simple smile toward a stranger on the street can save lives.
we are able to be alive in this time and space on planet earth is a huge Imagine that person feeling so empty and lonely, seeing no way out, and you
gift. P.S. - Especially if you do it right after waking up in the morning, give that person a smile; that can give tremendous hope to keep believing in
you start the day much better and more positive. life. It can make that person feel seen and give him or her hope to keep going.

17
DE-STRESS
Stress has so many faces and is something we all know. And it doesn't feel good, does it? It can
throw us off balance and cause us to simply feel overwhelmed. On top of that, stress can also
cause imbalances in our bodies and have a negative effect on our immune system. Whenever we
are stressed - whether it's from work, our personal lives, our diet, food intolerances, not enough
sleep, or excessive exercise - we go into "fight or flight" mode and our bodies release cortisol. Too
much cortisol can make us feel weaker and suppress our immune system's effectiveness in fighting
off invaders and antigens. In a state of stress, we automatically become more susceptible to
infection. And of course, stress can also have a negative impact on our mental health. The weaker
we feel mentally, the weaker we feel physically and vice versa.

Things that help with stress relief certainly include some of the things I mentioned earlier like
meditation, journaling, and spending some time outside connecting with yourself and nature.
What also always helps me personally is to close my eyes and breathe deeply. On the inhale, I
imagine myself breathing in calm, harmonious and fresh energy and I straighten up. As I exhale
strongly, I imagine all the stress being released and "blown out" of me. Shaking the arms, hands
and the head on the exhale also helps. I do this until I feel more calm and more harmony, peace
and trust within myself.

Another exercise that I find enormously helpful and that you can always do - no matter where you
are - is the following: Stand outside or in a room for a few minutes where you are alone and listen
to a song you like. A song that calms you down and at the same time evokes something positive in
you. Close your eyes and let yourself fall into the world of the song, into the energy of the song.
Imagine that this song is a balloon filled with soft blankets that look like cotton candy. A space
where you can completely let yourself fall into. The world of this song, the balloon, holds you,
embraces you. The more you let yourself fall into this beautiful space, imagine the layers of stress
around you falling away from you more and more. Imagine them fading away more and more.
Once you feel more peace within you - without that heavy weight on your heart & mind - open
your eyes and sink into that feeling some more. Internalize that feeling. With this feeling of more
peacefulness inside you, embraced by the peaceful energy of the cotton candy balloon, give
yourself a little smile and continue doing what you were doing before.

18
STAND IN YOUR OWN TRUTH
What does truth mean in the first place? In my opinion, there is no universal truth. Truth can mean
different things to different people. We should all be able to decide for ourselves what feels right for
us, what our own truth is. We are here with a free will that also deserves to be respected, noticed and
appreciated. But the more we suppress our own truth, the more we put ourselves in the back seat,
the more it can lead to a buildup of energy that will eventually just explode. Think of it like a pressure
cooker. Every time you suppress your own truth, you throw more feelings and emotions into the pot
of feelings that you push away and don't pay attention to. Eventually there is no more room in that
pot, so the whole pot just explodes. And when it explodes, you are most likely unable to control what
or who will be affected by the explosion. Inside and outside your body.

However, if and when you speak your truth, it is important that you always leave enough room for
love. This means that you can share your own truth either in an attacking way or in a more loving way.
A way that describes how you feel in your heart, rather than communicating what you think is right
for everyone or rather than opposing the other person's opinion. In the context of contact with
another person who has a different opinion, this leaves little to no room for an argument. That means
when you make your decisions and opinions based on your feelings and share that honestly, you are
not only showing respect to yourself, but you are also stepping more into your own strength. And at
the same time, you are also giving the other person a chance to show you respect as well as share
his or her truth based on his or her feelings.

If the other person is still attacking you after you have shared your feelings, the best and most
powerful thing you can do - also to protect your own energy - is to send love to that person. Hurt
people hurt people. So it can teach compassion, and compassion is love. Love is healing, and
healing will unite us all more. Don't allow yourself to fall into a lower energy by going into defense
or into counterattack mode. It' s not always easy to send love in these situations. But if you know
what feels right for you in your heart, there is no need to defend yourself. The most important person
you need to please is yourself. The more you give to yourself, the more you will eventually be able to
give to others too.

19
RELATIONSHIPS
For our mental health and the feeling of being loved - something we all crave - it is so important to nurture the relationships that make us feel good and that lift us up. The
people who value you, who support you and build you up, the people who want you to be exactly as you are because that’s who they love you for, the people from whom
you feel that they love you from deep within their hearts (even if sometimes they can't tell or show you that), those are the people you should nurture and protect your
relationships with. If you haven't talked to or been in contact with someone for a long time who is very important to you or who has always been there for you, get in touch
with that person. Write a message, write a letter or give a call. You can't tell the people you love too much how much they mean to you and how much you appreciate
them. There is no such thing as too much love. However, in certain relationships, some distance can also help you to get closer again, to appreciate each other more. In
this case, you can also send love and good energy to the person in your thoughts. This will reach the other person - even if it is „only“ subconsciously. Deep down we are
connected from heart to heart, form soul to soul, not from body to body.

My circle of friends is not huge, but the friends I have are very close to me and incredibly important to me. Keeping in touch with them fulfills me immensely. Ask yourself
and be honest with yourself about which people fulfill you and which don't. It doesn't do much good to be attached to relationships that are almost entirely toxic or where
you feel exploited, where you always feel drained contact. If you have such relationships, I would communicate very honestly how you feel. If the other person has no
understanding for your feelings or even condemns and attacks you, then take distance or try to draw a line, for your own well-being and out of respect for yourself. After
all, often people are more attached to the illusion of a relationship than to what it really is. Take some time and ask your heart who is good for you, which relationships are
real and which are not. It's not about the quantity of people you are really close to, but the quality. Good relationships contribute to our well-being, which impacts the
health of our body, mind & spirit.

BORDERS
How often do we say yes when we really want to say no? How often do we say no, but actually want to say yes? How often do we do things we don't really want to do? The
more we do the things that don't feel right to us, the more it can affect our inner harmony, our mental health, our connection to our soul, and our physical health. Personal
boundaries are important because they set the basic guidelines for how we want to be treated. These basic guidelines determine how others around us can behave. And
setting boundaries can ensure that relationships can be mutually respectful and caring.
You attract what you tolerate. That's why people who don't have their own boundaries gravitate toward each other. Setting boundaries is one of your most powerful
spiritual powers to protect your aura and to increase the ability of your spiritual immune system; the ability to protect your body, mind and soul with the power you have
within you. But not only that; setting boundaries and saying no can remind us of our own power. It can bring us back to that inner confidence. Saying no sometimes feels
just great, doesn’t it? You’re not living your life for anyone but yourself. If you're constantly doing things you don't want to do, you'll start to feel more exhausted, less
connected to your inner power, and only show up halfway instead of in your full presence.

The next time you have to make a decision and feel like you need to set a boundary - remember your values, follow your gut and communicate that too. Communication is
key! As mentioned above in the part about "relationships", share how you feel with a good portion of love and don't be afraid to say "No" or "Yes" - depending on the
situation. Remember that the more you set personal boundaries, the stronger you become - mentally, emotionally and physically.

20
HOPE & TRUST
So the more time we take to recognize our "within" and connect consciously and deeply with
it, the more trust we can find. Trust that we are exactly where we need to be and that
everything that happens in life, happens for us and not to or against us. Everything happens to
give us new opportunities to grow and learn. Everything is a chance for us to expand our mind
and connect more deeply with our soul.
It may not always be easy to do what you do in a way that feels right for you, but it's always
worth it. Sooner or later it will pay off and most importantly, energize your soul. The more you
allow yourself to be yourself and also express that, the more you will attract things into your
life that can make you grow even more. Allowing yourself to go through this growth can also
give you a lot of confidence and hope, as you will feel from deep within yourself that you are
becoming more and more connected to who you truly are.

With a deeply rooted trust in divine unfolding, a whole new world can open up for you to grow
and expand. With access to this world full of new possibilities, it's much easier to stop
worrying, asking questions, or being afraid of whatever lies ahead, because we learn that
nothing is limited. That nothing is impossible. That everything has a reason. And with a deeply
rooted trust, it’s easier for us to see all confrontations through the lens of compassion. This
helps to be non-judgmental and thus, be able to show more love and empathy for everything
that happens. Life is a journey and we are all on this magical ride together. Learning and
growing never stop. By trusting the divine unfolding of all that is and never losing hope, we
can certainly make our journey easier, more enjoyable, more beautiful and fulfilling.

To protect your immune system and make you feel better overall, it comes down to taking care
of your body, mind and soul as one. The more you live from the heart, from a place of love -
always taking care to protect and see your own energy as your greatest supporter and
superpower - the better you will feel. Physically, mentally, and also, because you'll find a deeper
connection to your soul and the world that you can't see, but the infinite world you can feel.

21
ARE YOU READY
TO DIVE INTO THE RECIPE-WORLD?
Have fun reading through, experimenting, cooking and diving into the different worlds of flavors, colors
and spices. I created this ebook with a lot of passion from my heart for yours. I hope you can enjoy the taste
explosions - best with friends & family around the table - to the fullest!

PORRIDGE & PANCAKES - from page 26 BOWLS, CHIA & MUESLI - from page 47

-
DALMATIAN OATS - with Cacao & Hazelnut -
BEETROOT MUESLI - with Pomegranate

-
GINGERBREAD OATS - with Almond Butter -
YOGURT BOWL - with Tangerine & Granola

-
PUMPKIN PORRIDGE - with Quinoa & Coconut -
PERSIMMON BOWL - with Pomegranate & Granola

-
BANANA PEANUT OATS - with Warm Cherries -
CARROT BIRCHER - with Lemon & Almond Butter

-
BUCKWHEAT PANCAKES - with Warm Blueberries & Roasted Almonds -
CACAO-CHAI Smoothie Bowl

-
BAKED OATMEAL - with Persimmon, Cinnamon & Cranberries -
OAT-ALMOND PIZZA - with Coconut-Almond Cream, Pear & Mint

-
SWEET POTATO MASH - with Apple, Pomegranate & Granola -
BARLEY GRASS Chia Pudding with Kiwi

-
RASPBERRY PORRIDGE - with Cashew & Quinoa

-
BAKED OATMEAL - with Raspberries & Dark Chocolate

-
PEANUT OVEN-CAKES - with Chia Jam

24
SMOOTHIES - from page 62

-
AVOCADO-APPLE SMOOTHIE - with Ginger

-
ORANGEN-COCONUT SMOOTHIE - with Cardamom

-
GINGERBREAD-VANILLA SMOOTHIE - with Hazelnut Butter

-
APPLE OAT SMOOTHIE - with Cinnamon

-
WILD BLUEBERRY POWER SMOOTHIE - with Spirulina

BREADS & GRANOLAS - from page 73

-
RYE BUNS - with Walnuts & Dried Figs

OAT BREAD - with Sunflower Seeds & Honey

SAVORY BREAKFAST -
-

from page 82
-
ALMOND & HEMP GRANOLA - w i t h D r i e d A p r i c o t s

-
GINGERBREAD GRANOLA- with T h y m e , S e e d s , Wa l n u t s & A m a r a n t h -
CHICKPEA CREPE - with Cream Cheese, Mushrooms & Spinach

-
TOFU SCRAMBLE- with Curry & Mushrooms

-
SOURDOUGH-TOAST - with Cashew Spread, Honey & Pear

-
ZUCCHINI-AVOCADO TOAST - with Apple & Cashew Butter

-
CUCUMBER TOAST- with Cashew Spread & Chives

-
QUINOA BOWL - with Spinach, Avocado & Tomatoes

25
PORR
IDGE
& PAN
CAKES
28

DAL MATI AN OAT S

With Cacao & Hazelnut

2 0 0 ml o at mil k
6 0 g ro l l ed oat s
1 p in c h o f sa l t
2 t sp c a c a o po wder
2 - 3 ts p c oco nut su ga r o r ma p le s yr up
1 t bsp h a z el nu t butter ( o r a lm ond b utt e r)

- 1 0 - 1 5 g d ar k cho co late ( swe et en ed wit h cocon u t s u gar)

- 1 / 2 ba na na , s pro ut ed buckwh eat/ grano la of ch oice , n u t bu tt e r

- Add the oat milk together with the salt, cacao powder, coconut sugar and hazelnut
butter in a pan, stir well and cook on medium-high heat for 5-8 minutes until creamy.
Stir occasionally.

- Melt the dark chocolate and either use it as topping or chop it smaller and directly stir it
into the warm oatmeal.

- Pour the oats into a bowl, top with cacao nibs, sprouted buckwheat or granola of choice
and banana slices. Add a splash of oat milk and if desired, drizzle some more nut butter
of choice on top and enjoy to the fullest!

1 large or 2 smaller servings | 10 minutes

G I NG ERBR EA D OAT S
With Almond Butter

2 00 ml o at m il k
1 00 ml w ater
1 pin ch of sa l t
4 heape d t bs p ro ll ed o ats
1 ts p ginge r bread s p ic e
2 -3 t sp m ap le s y ru p
1 tbs p a lmond bu tte r, w h it e

- 1 /2 ban ana , g ra no l a of ch o ic e, n u t bu tte r, ma p le s yru p

- Add the oat milk together with the water, salt, oats, gingerbread spice, maple syrup and
almond butter in a pan, stir well and cook for 5-8 minutes on medium-high until creamy.
Stir occasionally.

- Pour the oats into a bowl, top granola of choice and sliced bananas.

- Add a dash of oat milk, drizzle some maple syrup on top and if desired, some more
almond butter. Sprinkle some gingerbread spice over the oatmeal and then enjoy to the
fullest!

1 large or 2 smaller servings | 10 minutes

PUMPKIN PORRIDGE
With Quinoa & Coconut

8 0 g q u i n oa
2 0 0 ml c oco nut mi lk, f ull-f at li ght
2 0 0 g p u mpkin puree
1 p in c h o f sa l t
1 / 2 t s p c i nn a mon
1 t bsp ma pl e sy rup

- 1 / 2 ba na na , gra n ola o f cho ic e (p. 81) , n u t bu tt e r, cocon u t milk/coc on u t y og u rt

- Rinse the quinoa thoroughly in a sieve, drain and then put it in a pan with the coconut milk, pumpkin
puree, salt, cinnamon & maple syrup. Stir well, bring to a boil and then simmer over medium heat for
18-20 minutes until creamy. Stir occasionally.

- Pour into a bowl and garnish with toppings of choice such as: sliced banana, granola of choice, cashew
butter, some coconut milk or coconut yogurt as well as some maple syrup. Enjoy!

1 large or 2 smaller servings | 20 minutes

B A N A N A P E ANUT
O a t s w i t h Wa r m C h e r r i e s

3 / 4 ba n a na , ri pe
1 0 0 ml o at mil k or pla nt milk o f ch oice
1 t sp v a n i l la p a st e or ex tra ct
2 t sp pea n ut bu tte r, unsweeten ed
1 p in c h o f sa l t
4 h ea ped t bsp qui ck o ats

1 4 0 - 1 6 0 g cherr i es, f ro zen

1 t bsp w ater
s o me ma ple s yr up, a s needed

- 1 / 4 ba na na , gra n ola o f cho ic e, pean u t bu tt e r

- Add the frozen cherries in a pan together with the water, a little bit of maple syrup if needed and
simmer on medium until soft and until the juice oozes out of the cherries.

- Mash the ripe banana well with a fork and add into a bowl together with the oat milk, vanilla, peanut
butter, salt & oats. Stir until well combined.

- Add the cooked cherries in a bowl, top with the banana-oat mixture and top with the remaining 1/4 of
the sliced banana as well as some peanut butter and granola of choice. And then close your eyes and
just enjoy mhh!

1 large or 2 smaller servings | 5 minutes

B UCK WH E AT PANC AK E S
W i t h Wa r m B l u e b e r r i e s & R o a s t e d A l m o n d s

1 40 g bu ckwh eat fl o ur
4 0 g gro und almond s , pe eled
2 ts p baking powd er
1 pin ch of sal t
6 0 g cocon u t s u gar
2 40 ml c oco nut mi l k, f u ll -f at li g h t
1 tbs p a lmon d bu tte r, w h it e

2 00 g w ild blu eb erri es , f ro z en

1 -2 t bsp wat er

- 2 tbs p s lic ed alm o nd s

- s ome maple s yr up

- Mix the buckwheat flour together with the ground and peeled almonds, baking powder, salt & coconut
sugar. Add the coconut milk and almond butter, stir until well combined and set aside for 10 minutes.

- In one or even better, 2 frying pans, heat up some coconut oil on medium heat. Add 1 heaped tablespoon
of the pancake mixture per pancake to the pans. Fry until the edges are slightly golden brown, flip and fry
on the other side until golden brown as well.

- Repeat with remaining pancake mixture (makes about 10-12 pancakes total).

- While the pancakes are frying, add the frozen blueberries in a pan with 1-2 tablespoons of water and bring
to a gentle simmer over medium heat. Toast the flaked almonds in a skillet over medium heat until golden
brown, directly add them into a bowl to cool down.

- Arrange the pancakes together with the cooked blueberries on the plates, top with sliced bananas and the
toasted flaked almonds. Add some yogurt (e.g. natural coconut yogurt) if desired. Finally - for the true
pancakes experience - drizzle some maple syrup on top and enjoy!

2 servings, 10-12 pancakes | 25 minutes

GEBACKENES KAKI & CRANBERRY OATMEAL
38

BA KED OATMEAL
With Persimmon, Cinnamon & Cranberries

1 / 2 ba n a na , ri pe
6 0 g q u i c k o ats
1 0 0 ml pl a nt m i lk o f y o ur choi ce
1 t sp ba ki ng pow der
1 p in c h o f sa l t
1 / 2 t s p c i nn a mon
1 / 4 t s p n ut meg, gro und
2 t sp ma pl e sy rup
3 / 4 p e r s immo n, ri pe
1 t bsp c ra nberr i es, dr ied

- y o g u rt , you r c hoi c e, 1/4 per simmo n, cin n amon , maple s yru p

- Preheat the oven to 180 °C/ 360 °F/ 360 °F convection and line a small ovenproof dish (about 16
cm/ 6 inches in diameter) with parchment paper or brush with some coconut oil.

- Mash the ripe banana with a fork, add the remaining ingredients up to and including the
cranberries and stir until well combined. Pour into the prepared dish. Bake for about 35-40
minutes, until the top is baked golden brown.

- Remove from oven, let cool slightly and garnish with the toppings of choice.
Drizzle some more maple syrup on top if desired, sprinkle some cinnamon on top and enjoy.

1 large or 2 smaller servings | 40 minutes

SWEET POTATO MASH

With Apple, Pomegranate & Granola
1 l a rg e s weet pot at o ( a pprox . 400 g)
1 t bsp a l m on d butt er
2- 3 tb s p p l an t mil k o f y o ur choice
1 p in c h o f sa l t
1 a pp l e , peel ed a nd grated
1/ 2 p o me g ra n ate, seeds

- gra n o l a or roa s t ed nuts o f y ou r ch o ic e, n u t bu tt e r

- Preheat the oven to 200 °C/ 400 °F convection, prick the sweet potato with a fork and bake
on a baking tray lined with parchment paper for 1 hour.

- Put the apple in the fridge (if it’s not there already).

- Take the sweet potato out of the oven, remove the skin and put the sweet potato flesh in a
bowl. Add the almond butter, the plant milk and the pinch of salt, mix everything well with a
fork.

- Take the apple out of the fridge, peel and grate it and put it on top of the sweet potato
mash.

- Remove the seeds from the pomegranate and put them on top as well. Finally, top with
granola of your choice or roasted nuts (almonds or pecans are great) and drizzle some
almond butter on top. If you like to sweeten it a bit, a sprinkle of coconut sugar fits great!

1 large or 2 smaller servings | 60 minutes

RASPB E R RY P OR R I D GE
With Cashew & Quinoa

8 0 g qui noa
2 00 ml p lan t m il k o f c h oi ce
1 00 g raspb erri es , f roz en
1 tbs p c ash ew b u tt er
1 pin ch of s al t
1 /2 ts p v an i ll a p as t e or ex t ra ct
2 -3 t sp m ap le s y ru p

+ goj i be rr ie s , am aran t h, ba na n a, y o gu rt o f ch oi ce, alm on d or ca s he w bu tte r

- Rinse the quinoa thoroughly in a sieve, drain and then put it in a pan together with the plant milk,
frozen raspberries, cashew butter, salt, vanilla and maple syrup. Stir well, bring to a boil once and then
simmer over medium heat for 20 minutes until creamy. Stir occasionally.

- Pour into a bowl, garnish with toppings of choice and enjoy.

1 large or 2 smaller servings | 20 minutes

BAKED OAT MEAL

With Raspberries & Dark Chocolate

1 / 2 ba n a na , ri pe
6 0 g q u i c k o ats
1 t sp ba ki ng pow der
1 p in c h o f sa l t
1 / 4 t s p c i nn a mon
1 / 2 t s p v a nil l a pa s te o r ex tra ct
2 t sp ma pl e sy rup
1 0 0 ml o at mil k or pla nt milk o f ch oice
2 t sp a l m on d butt er, white
2 - 3 ts p da r k c hoc o late chips
8 0 ra s pber r ies, f ro zen

- 1 h a n d f ul of ra s pber r ies - froze n & s li ght ly t h awe d, n at u ral yogu rt of ch oi c e

- Preheat the oven to 180 °C/ 360 °F convection and line a small ovenproof dish (about 16 cm/ 6 inches
in diameter) with parchment paper or brush with some coconut oil.

- Mash the ripe banana with a fork, add the remaining ingredients up to and including the frozen
raspberries and stir until well combined. Pour into the prepared dish. Bake for about 35-40 minutes,
until the top is baked golden brown.

- Remove from oven, let cool slightly and garnish with the toppings of choice.
Drizzle some more maple syrup on top if desired and enjoy.

1 large or 2 smaller servings | 40 minutes

PE ANUT OVEN-CAKES
With Chia Jam

PA NCA KE S C HI A JA M
1 banan a, rip e 20 0 g f ro z en ber rie s , y o u r c h o ice
4 0 g pean ut b utt er, u n s wee te ned 10 0 m l w at er
1 40 ml o at m il k 20 g ch i a s eed s
2 0 alm ond s , g ro u nd & pe eled 1 t bs p m ap le s y ru p
4 0 g qui ck oat s
2 ts p baking p o wd er - B a na n a, p ean u t b u tt er, n u ts , y o gu rt
2 -3 t sp m ap le s y ru p
1 ts p vanil la pa s te o r ex trac t
1 ts p cin namo n
1 pin ch of s al t

+ a li tt le coc on u t o i l

- Preheat the oven to 180 °C/ 360 °F convection and line a baking tray with parchment paper. Brush the
parchment paper with some melted coconut oil.
- Add the banana into a blender together with the peanut butter, oat milk, almonds, oats, baking
powder, maple syrup, vanilla, cinnamon & salt and blend until smooth. Set the mixture aside for 5-10
minutes.
- Add the frozen berries in a pan with the water, bring to a boil, add the chia seeds and maple syrup,
then simmer on low heat for about 15 minutes. Stir occasionally. Remove from the heat and let cool
slightly until the mixture thickens as the chia seeds swell more and more.
- Add 1 heaping tablespoon per pancake of the Oven-Cake mixture onto the baking tray with enough
space between them.
- Bake for 14-18 minutes until golden brown, remove from oven and let cool briefly.
- Arrange the oven cakes as well as the chia jam in plates. Top with banana slices, some peanut butter,
and if desired, some roasted nuts as well as coconut yogurt or yogurt of your choice.

The Oven-Cakes can easily be stored in the fridge or freezer for a few days and reheated in a toaster.

1 large or 2 smaller servings, 8-10 Oven-Cakes | 25 minutes

BOWL,
CHIA &
MUESLI
49

BEE TROOT MU ES LI
With Pomegranate

1 sma ll kn ob of bee troo t , ra w (a pp rox . 1 2 0 g )

1 apple , swe e t v ari e ty
3 0 g al mon d butt er, wh it e
6 0 g qui ck oats
1 00 -1 4 0 ml co con u t mi lk , f ul l -f at li gh t
2 -3 t sp raw o rgani c h on e y o r m ap le s yru p
1 pin ch of sal t
1 /2 lime , j uic e

- 1 /2 pome gran at e s eed s , nat ural y o g urt & gra n o la of c ho ic e

- Peel and grate the beetroot put it in a bowl. Also grate the apple and add to the bowl.

- Add the almond butter, oats, coconut milk, honey or maple syrup, salt & lime juice and
stir until everything is well combined.

- Top with the pomegranate seeds, yogurt and granola of choice and enjoy!

2 servings | 10 minutes
51

Y O GU R T B O WL
W i t h Ta n g e r i n e & G r a n o l a

1 5 0 g c o c on ut y o gurt, unsweet en ed
1 t a n ger i n e, ju ice
1 - 2 ts p ra w o rga ni c ho ney o r m ap le s yru p
2 t sp sh re dded coc o nut

1 t bsp f roz en ra sp ber r ies, sligh t ly th awe d

2 t sp go j i ber rie s
2 t bsp gra no la , y our cho ice
1 / 2 ba n a na , s lic ed
- s o me ta nger ine o r o ra nge ju ic e

- Put the coconut yogurt in a bowl, squeeze the juice of the tangerine directly into the
bowl, add honey or maple syrup and grated coconut and stir until well combined.

- Garnish with the toppings and enjoy!

1 serving | 5 minutes
53

PER S I M MO N BOW L
With Pomegranate & Granola

1 large pe rs i mm on , rip e (approx. 240 g)

1 banan a, froz e n
1 00 ml o at m il k or p la n t mi lk o f ch oi c e
2 -3 t sp c ash ew b u tt er
1 /2 ts p c ard a mo m, g ro un d
1 /4 ts p n ut m eg , grou n d

- granol a (the one from page 79 fit s great! )

- dri ed or f re s h p om eg ra nat e see ds

- Cut the persimmon into smaller pieces and remove the frozen banana from the freezer.

- First put the milk into the blender, then add the fruits and cashew butter, cardamom
and nutmeg and blend until smooth and creamy.

- Pour into a bowl and garnish with granola, pomegranate and if desired, some banana
slices.

1 serving | 5 minutes
55

C A RR O T BI R CHE R
With Lemon & Almond Butter

2 l a rg e c a r ro ts ( a pprox . 240-26 0 g)
1 s ma l l G ra nny S mit h a pple
1 s ma l l s weet a pple
1 0 0 ml c oco nut mi lk, f ull-f at li ght
1 h ea ped t bsp a lmo nd butter, wh it e
6 0 g q u i c k o ats
1 / 2 t s p c i nn a mon , gro und
1 / 2 t s p c a rda mom , gro und
1 / 4 t s p n ut meg, gro und
1 p in c h o f sa l t
2 - 3 ts p ra w o rga ni c ho ney o r m ap le s yru p
2 - 3 ts p l e mo n j ui c e

+ n at u ra l y ogurt of y o ur cho ic e, s ome grat e d le mon z e s t

- Peel and grate the carrots & apples. Put in a bowl and add the coconut milk, almond butter, oats,
cinnamon, cardamom, nutmeg, salt, honey or maple syrup and lemon juice. Stir until well
combined. If needed, add a splash of plant milk of choice.

- Either put in the fridge to cool for a bit or directly add the amount of choice into a bowl and top
with plain yogurt of choice. Also drizzle some almond butter on top and some honey or maple
syrup if desired. Finally, grate some lemon zest on the top of the bircher and then, just enjoy!

The carrot bircher can be stored in the fridge in a glass container well sealed for 2-3 days and is also great to take away!

2 large or 4 smaller servings | 10 minutes

C A C A O -C H AI
Smoothie Bowl

2 b an an a s, f ro ze n
1 2 0 - 1 4 0 m l oat m i lk o r pla nt milk of ch oice
2 t sp c a c a o po wder
2 M edj o ol dates , pi tted
1 t sp c i n na mon
1 / 4 t s p ea ch of gro und clo v e, n u tmeg & cardamom
+ 1 t bs p pl a nt - pro tein po wder (op tio nal)

- gra n o l a of you r c ho ice ( e.g from p age 8 1)

- n u t bu tt er of ch oic e & ca cao ni bs

- Remove the frozen bananas from the freezer slightly thaw for a few minutes.

- Add the plant milk into a blender, then add the frozen bananas, cacao powder, pitted
dates, cinnamon, clove, nutmeg & cardamom. If desired, also add the plant-protein
powder and blend to a smooth and ice cream-like consistency.

- Pour into a bowl, garnish with toppings of choice and enjoy!

1 serving | 5 minutes
59

OAT-A LMON D PIZZA

W i t h C o c o n u t - A l m o n d C r e a m , Pe a r & M i n t

CR UST TO PPI NG S
6 0 g qui ck oat s 1 t bs p a lm o nd bu tte r, w h it e
4 0 g al mon ds , g rou n d 2 t bs p n atu ra l y og u rt , p lan t b as e d
1 0 g cocon u t s u g ar (o r co c on u t m il k , f ul l -f at )
1 pin ch of sa l t 1 t s p raw orga n ic ho n ey o r ma pl e sy ru p
1 /2 ts p c inn am o n 1 t s p le mo n j u i ce
1 00 ml p lant m il k , o f ch o i ce
2 ts p fla xse e ds , grou n d - 1 pear
- Mint - fresh, sprout ed buckwheat or ro asted
nu ts of choice, some honey or maple sy ru p

- Preheat the oven to 200 °C/ 400 °F convection and line a baking tray with parchment paper.
- Blend the oats together with the ground almonds, coconut sugar, salt, cinnamon, plant milk and
the flaxseeds until smooth.
- Pour onto the baking tray and spread out to a circle with a diameter of about 20 cm/ 8 inches,
bake for about 16-18 minutes until golden brown.
- Add the yogurt or coconut milk, almond butter, maple syrup and lemon juice to a small bowl and
stir until smooth.
- Remove the baked crust from the oven and let it cool down a bit.
- Spread the cream on the crust, finely slice the pear and arrange it nicely on top. Top with some
plucked mint leaves, sprouted buckwheat or toasted nuts, drizzle some honey or maple syrup on
top & enjoy!

1 or 2 smaller servings | 25 minutes

B A R L E Y G RASS
Chia Pudding with Kiwi
4 t bsp c hi a seeds
1 0 0 ml c oco nut mi lk f ull f at or fu ll -fat li gh t
2 0 0 ml o at mil k
2 - 3 ts p ra w o rga ni c ho ney o r m ap le s yru p
2 t sp ba r l ey gra s s po wder

- ki w i , ro a ste d n ut s , natura l c oco nut yo gu rt , t h yme ,

s o me raw orga nic ho ney o r m ap le s yr up

- Add the chia seeds in a bowl together with the coconut milk, oat milk, honey or maple syrup,
barley grass powder in a bowl and stir well with a fork until the barley grass powder no longer
forms lumps.

- Put in the fridge for at least two hours or preferably, overnight and allow to swell.

- If needed and to make the chia pudding a little creamier, add some more coconut milk or plant
milk of choice, stir and add the desired amount into a bowl.

- Garnish with toppings of choice and drizzle a little honey or maple syrup on top and enjoy!

Instead of barley grass powder, you can also use matcha powder.

2 servings | 5 minutes + min. 2 h

SMOO
THIES
64

AVO C A DO -APPLE
Smoothie with Ginger

1 / 2 a v o c ado, ri pe
1 / 2 G ran n y S mit h a pple
1 t h u mb - siz ed pie ce o f G inger, fres h
1 4 0 - 1 6 0 m l co c onut water
1 0 0 ml o at mil k
2 t sp ba r l ey gra s s po wder
2 M edj o ol dates , pi tted