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Hello energy bars / pralines / best thing you will be eating this summer. I know, I say this about all of my recipes, but this one is a whooole different story. Lately, I’ve been obsessed with energy balls and have been randomly combining different ingredients I had in my cupboard. My best friend actually inspired me to become more bold in my energy balls combinations, because she definitely is the queen of energy balls. I believe that she has never made the same combination twice and is always coming up with new ideas. These energy bars actually happened when I did not have enough time to roll energy balls.

So I quickly pressed the dough into a baking dish and cut them into squares. So easy, so quick and surprisingly different. The next time I made them, I added a thin layer of dark chocolate to the game and sprinkled it with hemp seeds and freeze-dried raspberries. And BOOM! They say you eat with your eyes, so there you have it.

The bars also survived the ultimate stress test: my dad who is very suspicious when it comes to so-called healthy treats. But he even suggested adding them to next cookbook. Typical for me, I can never wait to share great recipes on the blog, so here you go. Enjoy these little pieces of heaven.

I created these recipes for my monthly column at the German blog magazine OhhhMhhh.de, and this month my column was all about hemp. By now, most people probably know that hemp seeds won’t make you high. The hemp plant they come from contains only traces of THC, the cannabinol that creates the known effects of cannabis. So eating hemp seeds, drinking hemp milk or using hemp oil will not make you high, but they are great for your overall health.

Heavenly for body and soul, because …

… hemp seeds have the ideal ratio of omega-6 and omega 3 fatty acids. These days, we eat a ratio of 21:1, when we really need a ratio of 3:1. Luckily for us, hemp seeds contain omega fatty acids in exactly this ratio. Whooooo!
… hemp seeds contain the B-vitamins B1 and B2. B1 is important for our nervous system and B2 actually helps us feel less stressed due to its effect on the hormone cortisol.
… hemp seeds are also a good source of the beauty vitamin E. This vitamin has an effect on our skin, hair and nails.
… hemp seeds also contain all 8 essential amino acids, making them a complete protein, which is super amazing.

You see, hemp seeds are pretty much the best thing ever. Yes, I tend to exaggerate, but this time, I mean it. I do not buy a lot of superfoods, with the exception of chia seeds, quinoa and hemp seeds. Their nutrition profile is just amazing, so add them to your next grocery list. You can sprinkle them on pretty much anything from salads, to sandwiches, bowls, nicecream, add them to smoothies or to pesto. Or to these energy bars.

Enjoy making these bars this weekend, and if you do, please send me a picture on Instagram!

xx

Lynn

Print
Hemp seed energy bars with raspberries
  • Author: Lynn
  • Prep Time: 15
  • Total Time: 15
  • Yield: 12 bars
Ingredients

200 g of dates, pitted
100 g of nuts of your choice (for example hazelnuts, almonds, walnuts)
30 g of hemp seeds, peeled, more to sprinkle
2 tablespoons of raw cacao powder
1 tbsp of natural almond butter (or peanut butter, cashew butter, sunflower seed butter)
1 pinch of sea salt
8 g of freeze-dried raspberries, more to sprinkle
60 g dark chocolate, at least 70% of cacao

Instructions
Add the dates to your high speed blender or food processor and pulse until a rough paste forms. Set aside. Then chop the nuts and freeze-dried raspberries by hand or food processor.
Put all ingredients together in a food processor or mix well all the chopped and pureed ingredients with the remaining ingredients by hand.
When using a food processor or blender, quickly knead the dough with your hands after having combined everything. The warmth of the hands makes the ingredients blend together better.
Lay out a baking pan with baking paper and firmly press the dough in with your hands. Melt the chocolate over a hot water bath and then spread it eavenly over the dough. Sprinkle with hemp seeds and freeze-dried raspberries and refrigerate for at least 1 hour to cool down.
Cut the mass into cubes or bars as you like.
Stored in an air-tight container they will last for at least 1-2 weeks.
Notes

– The smaller your baking dish, the thicker the bars will be. I used a small bread form and got about 12 very thick bars. But you can also push the mass into a casserole dish, just make sure they are at least 0.7-1 cm high so they do not break too easily.
– You do not need freeze-dried raspberries for the recipe to work. Just leave them out if you cannot find them or do not have them in your cupboard. I do not recommended replacing them with real raspberries.
– You can change the recipe according to your mood and what you have in your cupboard . Ground flax seeds, sesame seeds, flax seeds, coconut flakes, other dried fruits, oats, etc. can all be used in these energy bars. Just make sure that you keep the ratio of 200 grams of dates and about 130-150 grams of dry ingredients.
– You can also omit the almond butter. It just makes the bars a bit smoother.

Did you make this recipe?

Tag @heavenlynnhealthy on Instagram and hashtag it #heavenlynnhealthy

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‘Tis is the season. The season of strawberries, asparagus and rhubarb aka my favorite time of the year on the farmers market. It comes so naturally to me to only buy certain fruits and vegetables seasonally that I would not even think to buy strawberries in the winter. Also, nothing compares to sun-grown, local strawberries, fresh white and green asparagus and juicy rhubarb. For example, buying strawberries in the winter can mean a lack of taste, nutrients and color due long journeys from overseas or other countries. I therefore celebrate the seasons to the fullest to make sure that I need a break from them until the next year.

When I lived in the U.S. I was surprised that white asparagus was not really a thing over there. You could get some in fancy grocery stores, but green asparagus was the main type of asparagus at least in the placed where I have lived (North Carolina, New York, Texas). Now I have not lived in the U.K., but I remember seeing white asparagus in London last time I visited. So if you read this, please let me know where you are from and if white asparagus is common where you live. Just me being curious. So if you can’t find white asparagus, you can of course use the green one instead.

For me, asparagus season is almost like a Holiday. We really celebrate this time with annual family get-togethers where we serve many pounds of asparagus with potatoes, hollandaise and – traditionally some sort of salty meat. I prefer eating asparagus in a bit more modern way with sweet potatoes, tamari-roasted mushrooms, wild herb salad and a delicious salad dressing. We have been eating this recipe literally every single Saturday and Sunday since asparagus season started and I still have not gotten enough of it.

So while I have you here, I thought I’d share a quick anecdote from our home to yours. We are terrible with getting things done around the apartment. Our hallway still lacks proper lighting, there are posters and picture frames that we were went to hang on the walls and we even have cupboards in our storage that have still not been installed. So imagine how proud we were this week when we actually managed to get this String pocket cupboard on my kitchen wall. OMG – I had been wanting one of these for years and when I finally got it I could not – for the live of me – decide where exactly I wanted it to go. Embarrassing, I know, so if you can at all relate to this, please let me know.

So now that the cupboard is hanging in my kitchen, it feels like it has been here forever. Sometimes, you just need a little push to get things done. What do you think?

So let’s examine this heavely Spring Bowl:

Heavenly for body and soul, because …

… asparagus really is a treasure for our health. It contains a good amount of folic acid, which is not only important for the happiness hormone dopamine, but it is also very important for unborn children. A folic acid deficiency can lead to spina bifida, an open spine, which is why pregnant women are often recommended to eat lots of folic acid containing foods or take supplements.
– Even though asparagus is not red, it contains a good amount of beta-carotene, which is most commonly found in orange or red produce. 100 g of asparagus already contain 30% of the daily-recommended intake of beta-carotene. Given that it’s easy to eat 300-500 g of asparagus at once, asparagus really is a great source of beta-carotene. Combined with the sweet potato, this dish really is great for your eyesight and immune system.
– Another nutrient in asparagus is vitamin E, the beauty vitamin. It is a strong antioxidant and can slow down the aging process and increase fertility.
– Asparagus is also rich in vitamin C and K. Vitamin K is needed for blood clotting and strong bones. Vitamin C is another strong antioxidant that protects the immune system and increases iron absorption.

Print
Seasonal asparagus spring bowl
  • Author: Lynn
  • Prep Time: 10
  • Cook Time: 30
  • Total Time: 40 minutes
  • Yield: 2
Ingredients

For the bowl:
– 500 g of peeled asparagus
– 2 handful of mixed salad, I use wild herb salad
– 200 g of mushrooms
– 1 sweet potato
– 2 red onions
– 1 tablespoon of olive oil
– 1 teaspoon of paprika
– ¼ teaspoon chili flakes (optional)
– ½ teaspoon of coconut blossom sugar
– 1 tablespoon of tamari (gluten-free soy sauce)
– stone salt and pepper

For the dressing:
– 3 tablespoons of olive oil
– 2 tablespoons of apple cider vinegar
– 1 teaspoon of course mustard, use Dijon regular one if not available
– 1 teaspoon of honey or apple sauce, or sweetener of choice
– a squeeze of fresh lemon juice
– stone salt and pepper

Optional:
lemon mint pesto

Instructions
  1. Preheat the oven to 160 ° C (180 ° C top and bottom heat).
  2. Cut the mushrooms into strips and wash and dice the sweet potato. Peel and quarter the onions. Clean the salad and spin it dry or dab.
  3. Put the sweet potatoes and onions on a baking tray with baking paper and mix well with the olive oil, paprika, chilli flakes, salt and pepper until the potatoes are completely covered. Roast the potatoes for about 30 minutes.
  4. For the asparagus, boil about 2 liters of water, add a generous amount og salt and 1 pinch (about ½ teaspoon) of coconut sugar add. Boil the asparagus for about 8 minutes. Alternatively steam the asparagus for about 20-25 minutes.
  5. Put the mushrooms in a pan without fat and heat until the mushrooms release some of their water. Deglaze with Tamari, sauté briefly and set aside.
  6. For the dressing mix all ingredients in a bowl. Arrange the potatoes, mushrooms and asparagus on the plates and serve with the dressing or the lemon-mint pesto.
Notes

– You can make this recipe using green asparagus, too.
– Use maple syrup or apple sauce to make it vegan.
– You can use any types of green salad leaves.
– Toppings can also include fresh herbs such as parsley, coriander or mint.

Did you make this recipe?

Tag @heavenlynnhealthy on Instagram and hashtag it #heavenlynnhealthy

The post Seasonal asparagus spring bowl appeared first on Heavenlynn Healthy.

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Hello friends, I am back from the dead. No really, I am back for good, because I am proud to say that I have finished my thesis, which was the last part that kept me from holding my Master of Science diploma in my hands. To say that I’m relieved is an understatement. Though I am not planning a career in the business world anytime soon, I needed to finish my studies for myself. To know that I could do it. And to know that in case my blog won’t be able to support me anymore, I got options with my degree.

So the other day, Jannis and I discovered that there is a stand on our beloved farmers market that actually sells homemade, vegan Kimchi. I was so thrilled when I tasted it that Kimchi has become a staple in our kitchen. Of course I also love making it myself using this recipe. But sometimes it’s nice to know that you can get quality ingredients locally.

So what’s the deal with Kimchi? Kimchi is fermented cabbage that originates from South Korea. It’s extremely delicious, very healthy and also quite easy to make actually. It’s also quite spicy due to ginger and chili, and a little sour due to the fermentation process. It really goes well with anything – I add it to my avocado toast, to bowls, to salads or to stir-fries. A great staple to have in your household. As it is fermented it also keeps for months, so you can make a couple of batches and store them for when you are ready to eat it.

The other day we added kimchi to our summer rolls and oh my, it was delicious. Of course you can also make this recipe if you do not have kimchi at hand. But it does add a little exciting extra to this dish, I’m not gonna lie. Basically kimchi makes every dish better, so expect to see more of it here soon.

Oh, if you’re living in Germany or in any German-speaking country, I would appreciate it if you could fill out this quick survey for my next book. Since it will only be in German first, the survey is in German only, I’m afraid. Thank you so much for your help.

Now have fun rolling those summer rolls. They really are perfect for spring and summer!

Lots of love,

xx

Lynn

Kimchi Summer Rolls
 
Prep time
35 mins
Total time
35 mins
 
Author: Lynn Hoefer
Serves: 2
Ingredients
For the summer rolls
  • 10-15 g (whole-grainl) rice noodles
  • 75 g shiitake or regular mushrooms
  • 1 carrot
  • 1 avocado
  • ½ cucumber
  • ½ bell pepper pepper
  • 100 g of rocket
  • 6-8 leaves of rice paper
  • 100 g of kimchi, more as needed
  • 1-2 teaspoons of tamari (for the mushrooms)
For the dip
  • 1 clove of garlic
  • 2 cm of organic ginger
  • 2 tablespoons of coconut milk
  • 2 tablespoons tamari (gluten-free soy sauce or normal)
  • 1 teaspoon maple syrup, rice syrup or coconut blossom sugar
  • Juice ½ lime
  • 85 g peanut or almond purée
  • 2 tablespoons cold water (optional)
Instructions
  1. Cover the rice noodles with hot water and soak for about 10 minutes. Drain the water and put the pasta into a bowl.
  2. Slice the shiitake or mushrooms and place in a pan. Roast them without fat for a few mintues and then deglaze with about 1-2 teaspoons of tamari.
  3. Cut the vegetables into long strips, wash the rocket.
  4. Peel the garlic and ginger. I do not necesarrily peel the ginger, it depends on your preference. Put all the ingredients for the dip into a Food Processor or blender and puree into a smooth sauce. Alternatively, chop the garlic and ginger and mix with the other ingredients using a whisk. Depending on the desired consistency, add water until it's perfect for you.
  5. Place one rice paper in a bowl of warm water to soften it.
  6. Once soft, put the paper on a large plate and top with some vegetables, rice noodles, rocket, shiitake and kimchi and 1-2 teaspoons dip. Turn over the rice paper, fold and roll up. Repeat with the other rice papers.
  7. Enjoy the summer rolls with the dip.
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Enjoy!

The post Kimchi Summer Rolls appeared first on Heavenlynn Healthy.

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It was about time. Living in a small city means your restaurant choices are extremely limited. So it may be possible that my fiancé and I take the train to Hamburg every now and then only to eat at our favorite Asian restaurants. Our favorites include anything Vietnamese, Thai and of course Japanese. We love ramen noodle soup and edamame. So it was about time that we tried making edamame ourselves. AND IT WAS AMAZING.

Seriously, this may be the easiest recipe of all times. It literally takes 5 minutes and you have the best snack to impress not only yourself, but also any guests you might invite for a little edamame feast.

Now the hard part about this recipe is finding the edamame. While I’m sure it will be easy for anyone living in a large city with lots of Asian supermarkets, it might be impossible to find edamame in rural areas in all parts of the world. Big cities will have a WholeFoods or a Trader Joes, that’s where I would start my edamame search. However if you’re not living in a big city, it might be hard to find edamame. And I’m not even going to throw in the word „organic“, because forget it. 9 times out of 10 you’re lucky to find edamame where you live, so you can’t be picky about the ones you find.

If you happen to live in Germany, your best chances are Alnatura, the organic supermarket chain. Look for a brand called „Bio Inside“. To my knowledge they are one of the few European brands that sell organic edamame both shelled and peeled. Non-organic edamame can be found in most Asian supermarkets in Germany.

And if you’ve read this far and still don’t know what I’m talking about. Here’s a brief lecture on what edamame actually are. Edamame are young soy beans, and since they are picked when they are young, they are soft and edible. On the contrary, the soy beans used to make soy products such as soy milk or tofu.

Heavenly for body and soul, because…
…edamame have a great amino acid profile. They contain all nine essential amino acids, making them a complete protein. That’s great because, our body cannot produce essential amino acids on its own. 100 g of edamame already contain 12 g of protein, which is approx. 20% of the daily recommended protein requirement of an average woman.

Now I’m curious to hear if you can find edamame where you live. And if you tried the recipe. Let me know in the comments below.

Edamame with sea salt and sesame seeds
 
Cook time
5 mins
Total time
5 mins
 
Author: Lynn Hoefer
Serves: 4
Ingredients
  • 500 g (4 cups) of edamame, frozen
  • 1 tablespoon of sea salt + 2 teaspoons for coating
  • 2 teaspoon of white or black sesame seeds
  • 1 teaspoon of fresh lime juice
  • ½ teaspoon of chili flakes
Instructions
  1. Boil the edamame in a pot of boiling water and one tablespoon of sea salt for about five minutes. Drain the water, then add the remaining ingredients to the pot and stir well until the edamame are coated well. Alternatively, you can also mix the edamame with the sea salt in a kitchen towel.
  2. Serve immediately while warm or store in the fridge for later.
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Enjoy!

The post Edamame with sea salt and sesame seeds appeared first on Heavenlynn Healthy.

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This post is also available in German. Diesen Beitrag gibt es auch auf deutsch.

Hello friends. I’m afraid my blog has been a bit more quiet these past weeks. But for good reason: after a long pause, I finally took on my masters thesis to finish my Master’s in entrepreneurship. I had taken a break from studying to focus on my blog and book, but now I am finally writing that final piece, which will get me my diploma. Excitement level 1000.

Since my fiancé is currently on a boys trip in Barcelona, I decided to take some time off my thesis and quickly share a recipe with you that has kept me going these past days: CARROT CAKE ENERGY BALLS. And yes, I’m writing this in all capital letters, because I want to scream it out into the world. You can now take carrot cake to go!!! It’s really happening and I can’t wait for you to taste this incredible piece of food.

Also, did I mention that these were grain-free? Not that grains are bad (not at all!), but I know some people do not tolerate oats or grains well, so there you go: here’s a carrot cake version that you can actually eat. How’s that for a Friday treat? If you do tolerate and love grains, then check out my other carrot cake recipes. First we have my all-time favorite, best healthy carrot cake ever (go big or go home, right?) and these healthy carrot cake cupcakes. Oh, and did I mention, Carrot Cake Oatmeal? Now if that doesn’t say Happy & Healthy Easter, then I don’t know what does.

Heavenly healthy because …
… carrots are an incredible source of vitamin A. Or more accurately, beta-carotene, the pro-Vitamin A that is converted into Vitamin A in the body (that smart thing!). Beta-carotene, or vitamin A, are important for various functions. One is a healthy eye-function, but it is also necessary for an overall-functioning immune system and for the protective barrier of our skin.

Healthy Carrot Cake Energy Balls
 
Prep time
5 mins
Total time
5 mins
 
Author: Lynn Hoefer
Ingredients
  • 50 g of almonds (or nuts of your choice)
  • 25g of walnuts
  • 100 g of carrots
  • 200 g of dates, pitted
  • 40 g of grated coconut, more to sprinkle
  • ¼ teaspoon of ground ginger
  • ½ teaspoon of cinnamon
  • ¼ teaspoon of sea salt
Instructions
  1. To begin, roughly chop the nuts in a food processor. Place the nuts into a bowl.
  2. Rougly cut the carrot into smaller pieces, then add them to the food processor and pulse until they are nice and flaky. Do not pulse them for too long, as you do not want carrot puree. Now add the dates, ground nuts, coconut flakes, spices and sea salt and pulse until the mixture combines and sticks together.
  3. Take out about a tablespoon of the mixture, form it into round balls between the palms. Roll the ball in grated coconut to coat the outside and place in the fridge for at least 1 hour. These carrot cake energy balls last in the fridge for about 4-5 days.
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Enjoy!

Did you make this recipe? Then take a phot and tag me on social media using #heavenlynnhealthy or leave me a comment. I love getting your feedback!

The post Healthy Carrot Cake Energy Balls appeared first on Heavenlynn Healthy.

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This post is also availble in German. Diesen Beitrag gibt es auch auf deutsch.

Werbung/Ad. Today, there are two recipes for DIY room sprays that bring the fresh forest air into your home with the essential tree oils from PRIMAVERA *.

I have a new hobby. Last year, I began to experiment with making my own natural beauty and household or cleaning products. It is unbelievably meditative and fun to play around with DIY hair masks, face masks, body scrubs or room sprays. In addition, the DIY products are all natural, sustainable and help to significantly reduce waste. All the more reason to give it a try from time to time.

Also, I’ve been kind of obsessed with playing around with different combinations of essential oils. Even before I dived deeper into aromatherapy, tree oils were among my favorites among the essential oils. My love for tree oils led me to the topic of forest medicine. I’m not sure if this is the right English word, but I think you know what I mean. For me, forest walks are the epitome of calm and serenity. I love the smell of pine trees, wet leaves, or churned earth on my morning jog through the forest.

It all started with the essential oil of Swiss pine, whose fragrance I have been loving for years. I love adding it to my diffuser with some lemon essential oil. Back then I already knew that the oils of the Swiss pine were helpful for the respiratory system, but a book called “Forest Medicine” (only available in German: Waldmedizin) by Anusati Thumm and Maria M. Kettenring got me hooked on other tree oils. Gradually, the essential oils of spruce needle, pine needle, mountain pine or the giant fir were added and now it may happen that my home smells like a forest. Heavenly – in my opinion.

For today’s DIY recipes, I’ve teamed up with one of my favorite companies: PRIMAVERA. I have long been an enthusiastic customer of the traditional German company from the Allgäu and trust the quality of the 100% natural, essential oils. PRIMAVERA has just added three new tree oils: Himalayan Cedar Extra, Black Pine Extra Bio and Larch Bio.

All PRIMAVERA oils are completely genuine, meaning they are natural and unaltered. Also, they contain no synthetic additives and are not stretched with other oils. Of course, all PRIMAVERA oils are not tested on animals and the raw materials come primarily from controlled organic farming. In addition, there is a high level of commitment to organic farming projects worldwide, which not only protect species, but also use chemical-free pest control and fertilizers and do without genetic engineering.

A great first contact with the world of essential oils are home-made room sprays. My mix “forest walk” combines the two oils black pine and Himalayan cedar and brings fresh forest air into the home. The room spray “Breathe” is a bit gentler thanks to the scent of Swiss pine and larch and is used especially in stressful situations. The oils are basically only mixed with water. I like to use distilled water, which we always have in the house anyway. In order for the sprays to last longer, I also addd some alcohol. Not a must, but a good idea when you’re planning to use it as a gift or if you’re not sure you will use it up right away. As a container, I use empty glass bottles from my natural cosmetics brands. They are perfect for upcycling.

Heavenly for body and soul, because …

… the room sprays with the essential tree oils provide fresh air in the home. Essential tree oils are particularly suitable for cleaning room air, help with respiratory problems, colds or psychological stress.

Himalayan cedar

The essential oil of the Himalayan cedar has a stabilizing and strengthening effect on our psyche. It is therefore often used in stress or burn-out. But the Himalaya cedar oil is a great skin oil. It has an antibacterial, anti-inflammatory and lymphatic stress.-releasing effect. Thus it can be used for cellulite, arteriosclerosis, allergies or skin rashes.

Use:
– For room ventilation in diffuser or room spray.
– All tree oils go perfectly with essential citrus oils such as lemon or grapefruit. Heavenly!
– In homemade deodorant
– Muscle pain associated with almond oil
– As a disinfecting soap

Black pine

The essential oil of the Blac pine is obtained from a dedicated PRIMAVERA cultivation partner in Corsica. Black pine oil is a mild essential oil that has an expectorant effect and is therefore used for colds and respiratory problems. The oil of the Black pine has nerve-strengthening and stimulating effect, which is why it is recommended for stress or anxiety. The scent is pleasantly gentle and can be used by both adults and children.

Use:
– For room ventilation in the diffuser or as room spray
– As a body oil for lymphatic drainage
– In conjunction with almond oil as an expectorant oil for the nostrils

Larch, organic

The essential oil of the larch comes from Austria or South Tyrol. It is extracted from the needles of the larch tree and is highly anti-infective, expectorant and promotes ejection. Therefore, it is often used in bronchial diseases. Like most essential tree oils, larch oil is mood-enhancing and psychologically invigorating and is therefore also recommended for stress, burn-out or depression.

Use:
– For room ventilation in the diffuser or as room spray
– As a body oil for nerve pain
– As an inhalation oil for respiratory diseases such as bronchitis
– In combination with almond oil as a body oil to strengthen the immune system

Swiss pine

This essential oil from PRIMAVERA has long been my favorite. It has been experiencing a real boom for several years and it is used especially for sleep disorders. The essential oil of the Swiss pine reduces stress and generally promotes well-being. Swiss pine oil, like all tree oils, can have a positive effect on the psyche and be particularly encouraging. It is also used when it comes to neutralizing room odors.

Use:
– As a room spray to neutralize bad odors
– A few drops of Swiss pine oil on a stone pine ball can have a sleep-promoting effect.
– As an inhaler pen in case of panic, fears or shocks.

DIY room spray with tree essential oils
 
Ingredients
For 150 ml Raumspray "Forest walk"
  • 120 ml of distilled water
  • 30 ml of alcohol (at least 40%, from the pharmacy)
  • 25 drops PRIMAVERA Black pine extra bio
  • 10 drops of PRIMAVERA Himalayan Cedar extra
  • 10 g of soda (optional)
For 150 ml room spray "Breathe"
  • 120 ml of distilled water
  • 30 ml of alcohol (at least 40%, from the pharmacy)
  • 25 drops of PRIMAVERA Swiss pine
  • 8 drops of PRIMAVERA Larch bio
  • 10 g of soda (optional)
Also:
  • One or two glass bottles with spray attachment (I just use my empty natural cosmetic glass bottles - #Upcyling ☺)
Instructions
  1. Mix all ingredients in a glass container and shake well until the soda has dissolved.
Notes
- The alcohol in the recipe ensures a good solution of the fragrances, disinfects and ensures longer shelf life. You do not smell the alcohol either, because its smell basically just fizzles away and the essential oils cover it up anyway.
- The recipe can also be made without alcohol. The alcohol simply promotes the shelf life. Without alcohol, the spray should be prepared with distilled or at least boiled water and used up within about 3 months. With alcohol and distilled water, it basically last months long.
- Instead of the distilled water you can also use simply boiled water.
- Natron neutralizes odors, making it a great addition to normal room spray. Omit it, if you do not have it at hand.
Do not spray the spray directly on textiles, as the alcohol may cause discolouration.
- Do not spray the spray with alcohol directly on the skin.
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Essential oils should always be used wisely. Especially with pregnant women, breastfeeding or infants not all oils are harmless. For example, peppermint must not be used in children under the age of 6 because it contains ketone. Tree oils are generally safe here, but please inform you in pregnancy or infants about the effects of essential oils. Likewise, essential oils can cause allergies as well as food.

If you would like to know more about tree oils, I highly recommend the book “Forest Medicine – The healing power of essential tree oils” by Anusati Thumm and Maria M. Kettenring. I always like to browse through the book because I find the health-promoting effect of essential oils of the forest just fascinating. In addition to the detailed description of ingredients and modes of action of the essential oils, the book contains a variety of recipes and instructions on how the forest oils can be used specifically for the prevention and treatment of various diseases.

*Advertising. This article was created in loving cooperation with PRIMAVERA. All opinions are my own. Thank you for supporting the companies that make me dance daily through my kitchen and develop recipes.

The post Breathe in: Homemade DIY room spray with tree essential oils appeared first on Heavenlynn Healthy.

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Ad. This post is also available in German.

What was the last book you read? I love this question and I always enjoy talking to people about their favorite books. In all honesty though, I have been neglecting my love of books for a while. My excuse to be too busy really doesn’t count as I seem to have enough time to watch Netflix. So I actually started listening to audio books while running, cooking or cleaning. I know it’s different than reading, but I love how I can combine my love of books with my daily life and chores. Ever since I downloaded BookBeat*, I have literally listened to six books in about two weeks. And I realized that it is something I missed dearly. 

Of course I listened to some romantic audio books such as the “Save you” series by Mona Kastens or the latest Jojo Moyes novel. But I’ve also listened to five great books on health and nutrition, which I will tell you all about in this post. If you don’t know BookBeat yet, you’re in for a treat. The app from Sweden is available in multiple languages (German and English for sure) and includes tenthousands of audio books. By signing up to one of their subscriptions, you can listen to as many audio books a month as you want. And if you don’t feel like listening anymore, you can cancel your subscription anytime. I have really been digging this app during my morning run or recipe photo sessions. At the end of this post, you’ll find a code that will give you one free month of unlimited audio book fun.

Here are the 5 books on health and nutrition I have been loving lately: Beyond the Pill by Dr. Jolene Brighten

After getting off the pill about 2 years ago, my body has changed drastically. I have lost a lot of weight, I struggle with hormonal acne and lack of appetite during PMS. Not something I had to deal with while I was on the pill. Since I listened to a podcast with Dr. Jolene Brighten a few weeks ago, I simply had to listen to her book, too. I was just too happy when I found it in the BookBeats-App. While I haven’t done Brighten’s 30 day- program yet, I soaked up all of the information about hormones, the adrenals and thyroid, fertility, endometriosis, PCOS and acne. Definitely one of the most interesting books on health right now. Big recommendation!

Favorite quote:

„Progesterone is the hormone that helps you feel chilled out and calm and in love with your life. When that is too low, women will want to either a) run into the woods and never be seen again. Or b) murder anyone who gets in their way. Or c) do both.

Eating animals by Jonathan Safran Foer

This book is one of those must-reads when you are thinking of going vegetarian or vegan. While the author claims that his book is not a pladoyer to vegetarism, I think it is. I don’t know when I ate meat for the last time, but it’s been a long time. Foer guides the reader through the history of mass meat production, and even joins activists during a nighttime break-in at a mass chicken farm. Even though I have watched all major documentaries, this book had been on my „must read“-list for a while. Can’t recommend it more!

Favorite quote:

“Humans are so far away from animals these days.”

Gut by Guilia Enders

The medicine student Guilia enders changed the way we talk about our gut. No, let me rephrase this. We would not be talking about the gut if it wasn’t for Guilia. At least in Germany, the author’s bestseller has shaped the conversation about overall health and well-being. Of course I have read this book probably three times, I listened to it again because the new edition contains a chapter about the brain-gut-connection. You must listen to this book, people, if you don’t know why the gut is so important for holistic health.

Favorite quote:

„When it comes to wonderung, anger or stress, the tentative answer is: our gut can be involved with about 10 to 15 percent. It sends information about our inner world to the brain that can be worrying or disturbing.”

The China Study by Colin Campbell

This book was the very first book I read in 2013 after changing my diet back in 2012. It’s a book all about scientific proof for the benefits of the plant-based diet. Since I started a plant-based diet in order to beat my high blood pressure, this book was my bible back in those days when veganism was still weird for many people. It had been a while since I last read it, so listening to it again, was like stepping back in time. Eating mostly plant-based is part of what I stand for now, and this book definitely strengthened my decision to stay plant-based. While it can be quite scientific at times, it’s still one of those ground-breaking books and a must for everyone interested in holistic health.

Favorite quote:

“Too often, scientists focus on details, ignoring the larger picture. For example, we put all our hopes and efforts into a single isolated nutrient, whether it’s vitamin A for cancer prevention or vitamin E for preventing heart disease. “

Salt, Fat, Acid, Heat – Mastering the Elements of Cooking by Samin Nosrat

I loved this book! As someone who has been taught how to cook by her grandmother and mother, I don’t have any professional culinary background. I just did everything the way my mom or grandmother told me. Reading Samin Nosrat’s culinary book has taught me so, SO much! After reading the first chapter „salt“, I was hooked. Nosrat shares so many amazing tips that will transform your cooking!

Favorite quote:

„That snack eaten while my curls dripped with sea water and salt crust formed on my skin always tasted so good! Without a doubt, the pleasures of the beach added to the magic of the experience. But it wasnt until many years later working at Chez Panisse that I understood why those bites had been so perfect from a culinary point of view.“

If you can’t wait to listen to these books, too, then you’re in for a treat. BookBeat is giving Heavenlynn Healthy readers one free month of unlimited audio books! To access it, all you have to do is:

  1. Go to
  2. Set up a BookBeat account in just two steps. When you sign up via the website above, the free month will already be added to your account.
  3. Download the BookBeat-App in the App-Store or Google Play Store.
  4. Get instant access to countless audio books including the ones mentioned above. Note that not all books may be available in your chosen language.

The trial subscription lasts for one month during which you can listen to as many audio books as you want. After the trial month, you can chose any of the subscription plans starting at 14,90 Euro a month. If you no longer want to listen to audio books, you can cancel your subcription anytime. Go ahead and give it a try!

The post 5 books on health and nutrition I recently listened to & a goodie for you appeared first on Heavenlynn Healthy.

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If you’ve been wandering through the streets of Germany recently, you may have noticed the huge amount of faces turned towards the sun. We’ve had quite a lot of dark days recently, so we all crave that extra amount of vitamin D.  It’s almost as if you can feel the positive effect of every tiny ray of sunshine in the body. The mood increases immediately, and there is this amount of gratitude that comes flooding through the veins. Feeling those rays always makes me humble. Still, if you haven’t seen the sun in a while, you might experience mood swings, fatigue and exhaustion. But vitamin D is not the only vitamin whose deficiency leads to fatigue and exhaustion. Iron or magnesium deficiency have similar effects on the body.

Of course, there are many reasons for constant fatigue or exhaustion. Let’s start with the most primitive: when we are tired, we lack sleep. Real REM-sleep that requires a decent amount of hours, not just tiny naps. Therefore, the most basic advice for all those tired souls out there is to get a good night’s sleep. Before someone is tying hate-mail now, let me continue. I’m well aware that sleep is a privilege for many of us, especially for young parents, so this post focuses on the foods that can get help fight fatigue and exhaustion. Because with the right nutrition, we can specifically provide our body with energy. When I changed my diet many years ago, one insight has had a significant impact on my food philosophy:

We eat to provide our body with energy, not to take it away from it.

Energy betrayers, for example, are best described using the holiday feast example. During the holidays we tend to overeat on those things that we know are bad for us. The feeling of being so full that you can hardly move, yup, it isn’t pretty. That’s why overeating is one form of energy betrayers and the other type are colorless or beige foods (of course with exceptions) and industrially processed foods with lots of sugars and hardened fats in it.

Energy suppliers, however, are colorful vegetables and fruits. That’s why one motto of my food philosophy is: the more colorful the plate, the better. Different colors of food mean different types of nutrients. A colorful plate already prevents nutrient deficiencies very well.

Iron deficiency is one of the most common nutrient deficiencies that causes fatigue and loss of energy in women. Not only is it important to eat foods rich in iron, but also to reduce foods that can inhibit iron absorption. These include coffee (sorry), black tea, green tea (yes, even matcha), dairy or red wine. In case of iron deficiency it is also important to ensure a sufficient intake of vitamin C, because vitamin C supports the absorption of iron in the body. Also, it is also advisable to pay attention to sufficient magnesium in the diet, since magnesium helps very well with fatigue.

Here are a few examples of foods that help with fatigue:

  1. Spinach or other leaf green
    The dark leaf green contains not only iron, but also vitamin C. Vitamin C supports the absorption of iron in the body, which is why you should always pay attention to the vitamin C intake in iron deficiency. A good portion of cooked spinach (about 200 g) contains 6 mg of iron, which is well over a third of the recommended 15 mg daily intake.
  2. Broccoli
    Although brokkoli does not have as much iron as spinach, it is still a healthy vegetable. In addition to iron and potassium, it also contains magnesium, which provides fast energy especially to our brains. Since our brain consumes about 30% of our energy, we should pay attention to a sufficient supply.
  3. Pumpkin seeds
    Yes, pumpkin seeds may be small and unimpressive, but they definitely belong in the healthy kitchen. The green kernels contain a variety of nutrients, i.a. Iron and magnesium. That’s why I like to serve you breakfast, salads or today’s oven-baked vegetables.
  4. Dark chocolate
    We all know now that dark chocolate is healthy. 30 g of dark chocolate contains 3.4 mg of iron, which is about 23% of the recommended daily amount. It is best to have it with a glass of water with a dash of lemon juice in it, so that the contained vitamin C promotes the absorption of iron.
  5. Lentils
    If you can tolerate lentils, they are a very good source of plant-based iron. One serving (about 200 g) of lentils already contains 6.6 mg of iron, which is 44% of the daily recommended amount of iron. In the case of lentils and other legumes, it is important to soak them before cooking, otherwise they may also inhibit iron absorption.
  6. Quinoa
    The pseudo-grains from the Andes has an extremely high nutrient density. 200 g quinoa contain about 3 mg iron, 20% of the recommended daily intake of iron. If you’re not a big fan of imported superfoods, then I can recommend the company “Bohlsener Mühle” (Germany only), which sell German-grown quinoa. I know that you can also get UK-grown quinoa as well.
  7. Cashews
    Cashews are a great snack that gives us energy when on the go. A handful of cashew kernels score 2 mg, about 15% of the recommended daily amount.
  8. Almonds
    Almonds are particularly rich in magnesium, which helps against fatigue and fatigue. I always have a few almonds or other nuts in my purse because they are one of the best and long-lasting sources of energy

Other foods that help with fatigue and fatigue include figs, bananas, avocados, salmon, mackerel and fermented milk products such as high-quality yogurt or kefir. (not all vegan, of course).

Of course, I also brought us a delicious meal so that we can all get those energy-fixes this week. I call it next-level oven vegetables because it tastes particularly aromatic and not boring at all. With just two little hacks, you can transform your oven roasted veggie game. Are you ready?

First, I mix the vegetables with orange and lemon juice before roasting and just before the end of the cooking time, I add a little organic orange and lemon peel. It’s real magic, people! However, every oven-roasted veggie tray needs some sauce love, so trust me, you need Chimichurri in your life. It is actually an Argentinean steak sauce, but it also goes great with our oven vegetables. You do not need any kitchen appliances for the whole dish – only a pestle and mortar or a hand mixer would be helpful.

Of course, if you experience constant fatigue or exhaustion, it is important to see your physician. The tips provided here do not replace a medical examination.

With that I leave you to it. Enjoy the recipe!

xx

Lynn

Next-level oven roasted veggies with chimichurri
 
Prep time
10 mins
Cook time
30 mins
Total time
40 mins
 
Author: Lynn Hoefer
Serves: 4
Ingredients
For the chimichurri:
  • about 30 g of fresh parsley (I cut off the thickest stems)
  • 10 g of fresh oregano
  • about 10 g of coriander (optional, but I love it)
  • 1 clove of garlic
  • 3 spring onions
  • 1 ½ tablespoons apple cider vinegar
  • 100 ml of extra-virgin olive oil
  • ½ tsp chilli flakes, less if you prefer a milder taste
  • the juice ½ to 1 lemon (start with ½, then taste it)
  • ½ tsp of salt
For the oven vegetables:
  • 1 cauliflower with the leaves on
  • 1 broccoli
  • 2 fennel
  • 6 red onions
  • 2 handfuls of kale (optional)
  • 3 tablespoons juice and zest of a organic orange
  • 2 tablespoons of juice and zest of an organic lemon
  • 2 tbsp olive or coconut oil
  • 1 teaspoon cumin
  • 1 teaspoon paprika powder
  • Salt, pepper and chili flakes to taste
In addition:
  • 2 tablespoons of pumpkin seeds
  • 4 tablespoons of cashew nuts
  • 1 can of lentils or 240 g of self-cooked lentils
Instructions
  1. Wash the cauliflower, broccoli and fennel well. Separate the leaves from the cauliflower and set aside. Remove the leaves from the kale stem and tear it into bite-sized pieces. Cut the vegetables into bite-sized pieces and marinate the vegetables and cauliflower leaves with the oil, orange and lemon juice, spices and salt, pepper and chilli. Add more oil or spices if needed. Remove the cauliflower leaves from the marinade and set aside.
  2. Distribute the remaining vegetables on two baking trays and roast at 180 ° C circulating air for about 20 minutes. Marinate the kale in the used bowl and set it aside with the cauliflower leaves.
  3. In the meantime, prepare the chimichurri. Chop the herbs very finely. Cut the spring onions into fine rings. Crush the herbs in a mortar with a little oil until a fine paste form. Add garlic, spring onions and chilli flakes and mix it all. Alternatively, use a blender or a food processor to puree it. But it is also possible without expensive equipment.
  4. Add the remaining oil, apple cider vinegar, lemon juice and salt and stir well. Season with lemon juice and salt and set aside.
  5. Now add the cauliflower leaves, kale, lentils, cashews and pumpkin seeds to the oven vegetables and roast for another 10 minutes until the cauliflower leaves have become heavenly crispy. Distribute the orange and lemon peel over the vegetables shortly before the end of cooking and bake for about 3 minutes.
  6. Serve the vegetables with the chimichurri sauce immediately.
3.5.3226
 Enjoy!

The post Next-level oven roasted veggies with chimichurri & fatigue-fighting foods appeared first on Heavenlynn Healthy.

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If you’ve been wandering through the streets of Germany recently, you may have noticed the huge amount of faces turned towards the sun. We’ve had quite a lot of dark days recently, so we all crave that extra amount of vitamin D.  It’s almost as if you can feel the positive effect of every tiny ray of sunshine in the body. The mood increases immediately, and there is this amount of gratitude that comes flooding through the veins. Feeling those rays always makes me humble. Still, if you haven’t seen the sun in a while, you might experience mood swings, fatique and exhaustion. But vitamin D is not the only vitamin whose deficiency leads to fatigue and exhaustion. Iron or magnesium deficiency have similar effects on the body.

Of course, there are many reasons for constant fatigue or exhaustion. Let’s start with the most primitive: when we are tired, we lack sleep. Real REM-sleep that requires a decent amount of hours, not just tiny naps. Therefore, the most basic advice for all those tired souls out there is to get a good night’s sleep. Before someone is tying hate-mail now, let me continue. I’m well aware that sleep is a privilege for many of us, especially for young parents, so this post focuses on the foods that can get help fight fatique and exhaustion. Because with the right nutrition, we can specifically provide our body with energy. When I changed my diet many years ago, one insight has had a significant impact on my food philosophy:

We eat to provide our body with energy, not to take it away from it.

Energy betrayers, for example, are best described using the holiday feast example. During the holidays we tend to overeat on those things that we know are bad for us. The feeling of being so full that you can hardly move, yup, it isn’t pretty. That’s why overeating is one form of energy betrayers and the other type are colorless or beige foods (of course with exceptions) and industrially processed foods with lots of sugars and hardened fats in it.

Energy suppliers, however, are colorful vegetables and fruits. That’s why one motto of my food philosophy is: the more colorful the plate, the better. Different colors of food mean different types of nutrients. A colorful plate already prevents nutrient deficiencies very well.

Iron deficiency is one of the most common nutrient deficiencies that causes fatigue and loss of energy in women. Not only is it important to eat foods rich in iron, but also to reduce foods that can inhibit iron absorption. These include coffee (sorry), black tea, green tea (yes, even matcha), dairy or red wine. In case of iron deficiency it is also important to ensure a sufficient intake of vitamin C, because vitamin C supports the absorption of iron in the body. Also, it is also advisable to pay attention to sufficient magnesium in the diet, since magnesium helps very well with fatigue.

Here are a few examples of foods that help with fatigue:

  1. Spinach or other leaf green
    The dark leaf green contains not only iron, but also vitamin C. Vitamin C supports the absorption of iron in the body, which is why you should always pay attention to the vitamin C intake in iron deficiency. A good portion of cooked spinach (about 200 g) contains 6 mg of iron, which is well over a third of the recommended 15 mg daily intake.
  2. Broccoli
    Although brokkoli does not have as much iron as spinach, it is still a healthy vegetable. In addition to iron and potassium, it also contains magnesium, which provides fast energy especially to our brains. Since our brain consumes about 30% of our energy, we should pay attention to a sufficient supply.
  3. Pumpkin seeds
    Yes, pumpkin seeds may be small and unimpressive, but they definitely belong in the healthy kitchen. The green kernels contain a variety of nutrients, i.a. Iron and magnesium. That’s why I like to serve you breakfast, salads or today’s oven-baked vegetables.
  4. Dark chocolate
    We all know now that dark chocolate is healthy. 30 g of dark chocolate contains 3.4 mg of iron, which is about 23% of the recommended daily amount. It is best to have it with a glass of water with a dash of lemon juice in it, so that the contained vitamin C promotes the absorption of iron.
  5. Lentils
    If you can tolerate lentils, they are a very good source of plant-based iron. One serving (about 200 g) of lentils already contains 6.6 mg of iron, which is 44% of the daily recommended amount of iron. In the case of lentils and other legumes, it is important to soak them before cooking, otherwise they may also inhibit iron absorption.
  6. Quinoa
    The pseudo-grains from the Andes has an extremely high nutrient density. 200 g quinoa contain about 3 mg iron, 20% of the recommended daily intake of iron. If you’re not a big fan of imported superfoods, then I can recommend the company “Bohlsener Mühle” (Germany only), which sell German-grown quinoa. I know that you can also get UK-grown quinoa as well.
  7. Cashews
    Cashews are a great snack that gives us energy when on the go. A handful of cashew kernels score 2 mg, about 15% of the recommended daily amount.
  8. Almonds
    Almonds are particularly rich in magnesium, which helps against fatigue and fatigue. I always have a few almonds or other nuts in my purse because they are one of the best and long-lasting sources of energy

Other foods that help with fatigue and fatigue include figs, bananas, avocados, salmon, mackerel and fermented milk products such as high-quality yogurt or kefir. (not all vegan, of course).

Of course, I also brought us a delicious meal so that we can all get those energy-fixes this week. I call it next-level oven vegetables because it tastes particularly aromatic and not boring at all. With just two little hacks, you can transform your oven roasted veggie game. Are you ready?

First, I mix the vegetables with orange and lemon juice before roasting and just before the end of the cooking time, I add a little organic orange and lemon peel. It’s real magic, people! However, every oven-roasted veggie tray needs some sauce love, so trust me, you need Chimichurri in your life. It is actually an Argentinean steak sauce, but it also goes great with our oven vegetables. You do not need any kitchen appliances for the whole dish – only a pestle and mortar or a hand mixer would be helpful.

Of course, if you experience constant fatique or exhaustion, it is important to see your physician. The tips provided here do not replace a medical examination.

With that I leave you to it. Enjoy the recipe!

xx

Lynn

Next-level oven roasted veggies with chimichurri
 
Prep time
10 mins
Cook time
30 mins
Total time
40 mins
 
Author: Lynn Hoefer
Serves: 4
Ingredients
For the chimichurri:
  • about 30 g of fresh parsley (I cut off the thickest stems)
  • 10 g of fresh oregano
  • about 10 g of coriander (optional, but I love it)
  • 1 clove of garlic
  • 3 spring onions
  • 1 ½ tablespoons apple cider vinegar
  • 100 ml of extra-virgin olive oil
  • ½ tsp chilli flakes, less if you prefer a milder taste
  • the juice ½ to 1 lemon (start with ½, then taste it)
  • ½ tsp of salt
For the oven vegetables:
  • 1 cauliflower with the leaves on
  • 1 broccoli
  • 2 fennel
  • 6 red onions
  • 2 handfuls of kale (optional)
  • 3 tablespoons juice and zest of a organic orange
  • 2 tablespoons of juice and zest of an organic lemon
  • 2 tbsp olive or coconut oil
  • 1 teaspoon cumin
  • 1 teaspoon paprika powder
  • Salt, pepper and chili flakes to taste
In addition:
  • 2 tablespoons of pumpkin seeds
  • 4 tablespoons of cashew nuts
  • 1 can of lentils or 240 g of self-cooked lentils
Instructions
  1. Wash the cauliflower, broccoli and fennel well. Separate the leaves from the cauliflower and set aside. Remove the leaves from the kale stem and tear it into bite-sized pieces. Cut the vegetables into bite-sized pieces and marinate the vegetables and cauliflower leaves with the oil, orange and lemon juice, spices and salt, pepper and chilli. Add more oil or spices if needed. Remove the cauliflower leaves from the marinade and set aside.
  2. Distribute the remaining vegetables on two baking trays and roast at 180 ° C circulating air for about 20 minutes. Marinate the kale in the used bowl and set it aside with the cauliflower leaves.
  3. In the meantime, prepare the chimichurri. Chop the herbs very finely. Cut the spring onions into fine rings. Crush the herbs in a mortar with a little oil until a fine paste form. Add garlic, spring onions and chilli flakes and mix it all. Alternatively, use a blender or a food processor to puree it. But it is also possible without expensive equipment.
  4. Add the remaining oil, apple cider vinegar, lemon juice and salt and stir well. Season with lemon juice and salt and set aside.
  5. Now add the cauliflower leaves, kale, lentils, cashews and pumpkin seeds to the oven vegetables and roast for another 10 minutes until the cauliflower leaves have become heavenly crispy. Distribute the orange and lemon peel over the vegetables shortly before the end of cooking and bake for about 3 minutes.
  6. Serve the vegetables with the chimichurri sauce immediately.
3.5.3226
 Enjoy!

The post Next-level oven roasted veggies with chimichurri & fatique-fighting foods appeared first on Heavenlynn Healthy.

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If you’ve grown up in Europe, then Pippi Longstocking must have been your childhood idol. At least she was mine. Staying at her awesome house Villa Villakula was definitely high on my priority when I was little. If you’ve been into Pippi Longstocking as well, then I’ve got some great news to share with you: Villa Villekula is real. And you can even stay there! It is located in Plettenberg Bay in South Africa, and you NEED to visit it.

The Eco-Lodge Villa Villekula in Plettenberg Bay

My entire family agreed that Plettenberg Bay, short „Plett“ was our favorite place in South Africa besides from Cape Town. This was mostly due to our beautiful accomodation and the breathtaking landscapes that surrounded it.

The Villa Villakula first opened in August 2018, so it’s a relatively new eco-lodge. Daniela and her husband Willie, both with a culinary background, used to run an antique shop before they found the perfect piece of land for their dream eco-lodge. With a great mountain view and a small lake, the location was perfect to realize the Villa Villekula. Their love for antique is visible everywhere and it is what creates the charm and the real Pippi Longstockings feeling. You can’t create this with generic furniture. Daniela and Willies love for detail is visible in every corner of the eco-lodge: from antique cutlery to the rugs or the towels in the rooms. Everything in this place makes you feel like Pippi might just stop by every minute now.

Just imagine this scenario: you’re driving towards the Villa Villekula and you are stopped by a gate with a sign that says: „Pls. close the gate. We have a wandering donkey“. Behind the sign, the donkey Jennifer awaits you with a big smile on her face. I’m not kidding. I felt like she smiled at us when we arrived. That’s all it took to mesmorize my sisters and I, and just like that we were all 12 again.

What does eco lodge actually mean?

The Villa Villakula really is an eco-lodge. They are almost self-sustaining: energy is derived from solar panels, the rain water is filtered and so far, they have never needed to get water from outside. They grow most of their vegetables and herbs themselves and there is not heating system. The heat in the living room comes from the oven, which created a cozy atmosphere. Since the nights can get quite cold in November, the four rooms have heating blankets, which made the cold nights bearable for us Europeans.

Of course, Daniela and Willie also provided us with delicious food, coffee and tea. Breakfast and coffee and tea are included in the rate and dinner can be booked in advance. If you stay at Villa Villekula, you have to try their dinner menu at least once. It was absolutely fantastic and I would highly recommend it. The Villa Villakula is open for the public for dinner, you just have to call about a day or two in advance so they can plan accordingly.

Have you heard of Chakalaka before?

Daniela was so kind to let me peek into her treasures: her South African cook books. One of the books had a typical South African Chakalaka recipe, which I wrote down. Chakalaka has its heritage in the townships of Johannisburg. It’s a relatively easy, cheap and versatile vegetable stew that you can adapt according to what the fridge holds. Since the recipe in the book didn’t call for any liquid, I added some canned tomatoes and water to turn it more into a stew-like texture. I also added some beans for plant-protein and seasoned it with a squeeze of lemon juice.

You can serve chakalaka as a main dish for vegans or vegetarians with a side of millet, quinoa or brown rice or as a side dish.

If you’re planning to visit Villa Villekula, please say hi to Daniela and Willie, and of course Jennifer, for us. We are already planning our second trip to this wonderful place and we can’t wait to be back. Hopefully soon.

South African Chakalaka
 
Prep time
10 mins
Cook time
15 mins
Total time
25 mins
 
Author: Lynn Hoefer
Serves: 4
Ingredients
  • 1 red onion
  • 2 cloves of garlic
  • 2 tablespoons of extra-virgin olive oil
  • 1 tablespoons of paprika
  • 1 tablespoons of curry powder (I use a mix of mild and spicy)
  • ½ teaspoons of chili flakes (optional and only if you use mild curry powder)
  • 1 teaspoon of rock or sea salt
  • 500 g of white cabbage
  • 3 bell peppers (mix colors if you like)
  • 4 large carrots
  • 1 tin (400g) of diced tomatoes (free of additives)
  • 1 jar or tin of white beans or chickpeas
  • 150 g (1 cup) of frozen peas
  • 1 lemon
Instructions
  1. Dice the onion and garlic. Finely slice the cabbage, grate or cut the carrots in half moon shapes. Cut the bell peppers in bite-sized pieces. Take the frozen peas out of the freezer.
  2. Heat the oil in a large pot. Sauté the onions for about a minute until they turn brown. Add the spices and sauté until fragrant for about another minute or so. Add more oil if needed.
  3. Now add carrots, cabbage and bell peppers and mix well until everything is covered with spices. Add the tomatoes and about ½ can of water and the salt. Bring to a boil, then reduce the heat and let it simmer for about 10 minutes.
  4. Add the beans and peas and cook for another 3-5 minutes. Season with lemon juice, salt and more curry powder.
  5. Serve with millet, quinoa or brown rice, cilantro or herbs of your liking.
3.5.3226

Enjoy and please let me know if you’ve made the recipe. Leave a comment or message me on Instagram. Or post a photo to social media using #heavenlynnhealthy.

xx

Lynn

*Disclaimer: We paid for our entire South Africa trip and were not invited by Villa Villekula. We paid the full price for our stay, breakfast and dinner. We liked our stay so much that I wanted to share it with you.

The post South African Chakalaka & we visited Villa Villekula appeared first on Heavenlynn Healthy.

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