Thursday, May 14, 2015

2 ingredient powder free protein shake

Lately I've been trying to incorporate more protein in my diet and I've found that drinking shakes as a snack is a nice and quick way to boost nutrients and protein. Here is one of my recipes that I use occasionally when I feel like I need an extra protein boost. 

With only 2 ingrdients, this is probably the easiest protein shake ever. It doesn't call for any powder or any complicated stuff, just plain soy yogurt and juice. I personally use multivitamin fairtrade juice mixed with plain soy yogurt from the coop. 

I sometimes add extra sugar (the yogurts aren't sweetened) to give it more taste but that really depends on what soy yogurt you're using and how much fruit juice you add in.

These particular yogurts boost 4,6gr protein per 100gr, so by using two of them I get 9,2 grams of protein, some fat (5,4grams) and roughly 90 calories (46 kcal/100gr). Then I just add 100-200ml of juice to it to give it flavor and thin it out. I just shake everything in a bottle (you don't even need a blender for this!) take the top off and drink it. If you want to have more protein just toss in a third yogurt for a total of 13,8gr.

Since I'm trying to gain weight, I generally drink this along with some other snacks, but you can also enjoy this as a treat on it's own. Let me know how it turns out for you and if you have any variations that you like! ^^

Thursday, May 7, 2015

won't be posting as often until the end of may

Hi my sweet little readers,

as you've noticed, these past few weeks I just haven't been able to keep up my regular posting shedule of twice a week. This is due to the fact that I have tons of exams coming up and been doing lots of essays (like 20 page essays) and oral presentations lately. I barely have time to cook up anything, much less anything too fancy that is worth a recipe. I do have one or two that I'll try and upload before the end of the month, but it won't be much. I'm really so sorry! this summer however I should have much more time and will be able to hopefully make up for the lack of content during these past months.

All your views really matter to me and I will upload more soon. Again, sorry for these past weeks and those to come. 

enjoy your day :D

Wednesday, May 6, 2015

healthy peanut butter banana bites

These are a great treat when you are looking for a filling, yet somewhat healthy snack. They contain just 3 ingredients and are a good source of fiber, healthy fats and protein. These are also easy for children to make and eat.

For 10 medium "cookies" you need:

2 mashed overripe bananas
4 tbsps peanut butter
~1 cup oat flour, or flour of your choice (use more/less depending on what consistency you prefer)


some extra sweetener 
chocolate chips
vanilla extract
dried fruit

All you have to do is mix all your base ingredients plus any add ins of your choice and make sure everything is nice and well combined. Then bake them for 10 minutes at 350°F/180°C.

And now just enjoy a couple of nice healthy energy bites :)

Wednesday, April 15, 2015

Missouri botanical garden

This is probably one of the most beautiful places in Saint Louis. If you are ever there travelling or visiting people I highly recommend you go check it out. (obviously the arch attracks more tourists but the botanical garden is still worth making a detour for!) It's of course best to come in spring or summer so that you get to enjoy all the flowers in bloom, but it's open all year around. 

There are different themed parts to the garden such as a japanese garden full of japanese plants, a victorian garden, chinese garden...etc and a lot of attractions specifically for children as well.You can also enjoy guided tours, a little ride on a tram, even a full meal or snack at the restaurants. The garden also hosts a lot of events, such as a japanese festival, music festivals, light shows and much much more. It's very common to see classes visiting the gardens with their teachers too.

The garden also serves a a large research center for botanical purposes and contributes to the sustainability of plants. With openeing hours from 9 a.m. to 5 p.m. there is no excuse to miss it! :)

For more information check out their website:

Wednesday, April 1, 2015

sick and travelling

Hi there,

this is just a quick update post about what I've been doing and why I won't be uploading anything for a while. I'm sick, yet again, T.T talk about bad luck, and therefor haven't prepared any new recipes of any sorts. I've also been super busy with job and work related matters and I am leaving tomorrow on vacation for 10 days, so I won't be uploading anything for probably 2 weeks. I will be in the united states visiting family. I hope that I'll be feeling better when I'm back and can upload more stuff again.

have a nice easter! :)

Thursday, March 26, 2015

lentil and vegetable quesadilla

These are perfect for lazy satuerday nights when you are alone but still are feeling in the mood for something tasty, or if you have friends over to watch the game and don't have a ton of time to cook, these will do the trick. These are also a nice way to incorporate a lot of vegan protein in your meal.

The ingredients are pretty basic as usual: (for one quesadilla)

- 1 medium to large tortilla wrap
- leftover vegetables (or frozen ones if you dont have any leftover)
- 1/3 cup dry red lentils (make sure you don't use green ones as they won't form a sauce)
- heaped tsp tomato paste
- 2 tsps ketchup or barbecue sauce (or a mix of both)
- salt and pepper to taste

- vegan melting cheese

Start off by making the lentil sauce. To do so, you want to use 1 cup of water instead of 2/3 cup, so that the lentils become extra mushy. Cook them gradually, until they loose their shape and start to turn to a paste. If necessary you can add more water. Once the lentils have turned to a paste or sauce, add the tomato paste, sauce and seasonning to taste. 
Then heat the tortilla wrap in a pan for a few minutes. Once it's hot, put your vegetables on one half and cover with the lentil sauce. At this point you can add some vegan cheese to it as well if desired. Then flip the other side on top of it and let it cook for another couple of minutes (not too long.) And then put the quesadilla on a plate and cut it into slices and there you have it. Once nice quesadilla just waiting to be eaten! 

I hope you get to try the recipe out and let me know how it turns out for you 

Friday, March 20, 2015

easy grated cheese substitute

Ever since I've been vegetarian, I've only rarely eaten cheese. For one thing I tend to eat mostly vegan meals but on my occasional vegetarian ones, I try to avoid it because of the fact that it's often produced using animal rennet. But who doesnt crave cheese sometimes. Here in Switzerland you couldn't (until just this week actually) find any vegan cheese in supermarkets. You had to either get them online or go to small organic stores to find some. (the coop supermarket has just release this week 3 vegan cheeses which I cant wait to try out, but that will be for another post.)  

The recipe I'm sharing here is not really original since most vegan people tend to use this combination but with different proportions as a substitute for grated parmesan type cheese. Now It doesn't melt and it doesn't quite look not taste exactly the same as dairy cheese, but it's close enough that it does the trick. 

You only need 2 ingredients:
- nutritional yeast
- cashew or almond flour (cashew works better but I used almond for this batch)

I used a 50/50 ratio, but you can also use more or less of the nutritional yest depending on how strong a flavor you prefer. Just combine both really well and you can store you "cheese" in a jar on the shelf (not the fridge) for months. It's best used to prinkle on top of pasta dishes or baked goods in the oven, even though it doesn't melt it still gives you a nice flavor.

Let me know if it works for you!