Healthy Wednesday: Superfood Goji Berries ♥

For today's healthy wednesday, I wanted to introduce you to my favorite dried fruit called Goji Berry. It might also be my favorite superfood because it's so yummy!! *.* (my taste ;-) and a power snack mixed with some almonds and maybe dark chocolate :) So, here are some interesting facts about Goji Berries and some tips on how to use them. 

Goji Berries are known for

- a balanced Chi

- a high concentration of vital substances

- rich in Enzymes & Antioxidants

- rich in Vitamin C, E & Vitamins of the B-group

- they contain even more iron compared to spinach 
- it is said that goji berries are good for your eyes
- they strengthen your immune system 
- they aid in a healthy digestion & detox 

In China, they call Goji Berries the fruit of longevity. The plant is very resistant and is able to grow in many conditions, either in a warm or damp climate. The taste is sweet and bitter at the same time, so it might not be something for anyone, but give it a try ;-) 

The ones I have bought here are from China, NingXia Province and organic, you can find them in any organic health/supermarket or online health food retailer. And although they are pricey (in Germany, you get 250g for around 8€), they can help you to feel healthier in many ways. Of course, not only eating goji berries will make you happy & healthy, but e.g. for me, it was the best snack during my exams and papers. You can also add them to your everyday muesli, oatmeal or even juices and salads. I always sprinkle them on top of my raw x vegan oatmeal and have some in my bag for a healthy snack :) So, what about you? Have you ever had Goji Berries before and do you like them?

Food Friday: Green Juice #1

Hey guys! Sorry for my lack of posts this week, but I still have a Food Friday in store for you :) I've been juicing a lot lately since the weather is becoming warmer and a variety of delicious fruits are available on the market. I guess, there will be a Juice-Series because another one is already shot as well :) Read about the benefits of green juices in a previous post here. Today, I am showing you a more vegetable-loaden juice which is perfect for anyone who needs to get back on track or maybe is suffering from a cold right now, is the weather changing every hour at your time zone, too? Crazy, right? Anyways, here comes the Spinach-Fennel-Ginger-Apple Juice :)

Ingredients for 1-2 glasses:

Spinach as a base

1/2 Fennel

1/2 green Apple for sweetness

slices of ginger

water as much as you like :)

1. Cut the vegetables and fruits into small chunks or slices.

2. Mix everything up with your blender :)

3. That's it! Add some Superfoods like Goji Berries, Chia Seeds or Almonds on top to garnish or blend in with your juice.

If you find it too hearty, add more apple as you like. 

I chose Fennel and Ginger because they are amazing for your throat, you know fennel tea? Yeah, but the raw vegetable is even better! And I also eat tons of ginger whenever I don't feel well, so pack this in your juice, lunch and dinner and you will feel better afterwards :)

Have this juice to kick off your day and get well soon :)

Happy Weekend ♥

Food Friday: Raw x Vegan Oatmeal

Today, I just wanted to give you a small update of my everyday breakfast: the oatmeal :) It started in the U.S. with the homemade oatmeal from the stove. Whenever we were busy, it had to be the packaged one. Back in Germany again, I've did it with some milk and the microwave and tried out adding other ingredients like dark chocolate squares :-P Later, I left the microwave and the dairy. Instead I added hot green tea to my oatmeal, yes! Try it, it's delicious ;-)

And now, throughout the summer I went all raw and vegan, how? 

Ingredients:

1 banana, oats and/or crunchy oats, chia seeds, linseed oil, nuts, additional fruits (apple, kiwi, slices of oranges, berries).

Utensil: a fork and a knife.

Slice the banana and mash it up with the fork in a bowl, add some oats, add two to three tablespoon of chia seeds (prepare the night before with clear water), add the nuts (I love ALMONDS), two teaspoons of linseed oil and slice up some additional fruit, mix it all up and have an oatmeal party :)

Haha, well, there you go, you'll have an amazing start for your tummy and it's raw, vegan, healthy, delicious, filling, what else do you want? :) And no worries, it won't be too dry because of the chia and the oil, add some more if you want ;-)

Watch out: Superfood Flaxseed Oil

When I was at my friend's house whose mum is a health advisor, she gave me some flaxseed oil to try. Of course I knew about flax seeds and I'd always add it into my oatmeal, but the oil of it? Made me curisous! She told me to have a spoon. Yes, pure oil =D At first, I was like.. okay, well, why not. I mean, I'd sometimes do it with coconut oil but not with like.. vegetable oil? Anyways, I've then added it to my oatmeal and it didn't really taste differently, but eaten pure I'd say that it has a special taste, not bad, just rich and significant.

Reading more and doing some research about this special oil, which contains 50% of omega-3-fatty acids, convinced me to buy it and add it into my everyday foods. So, before posting tomorrow's food friday recipe I've just wanted to tell you some good-to-know-facts about this superfood. 

Omega-3-Flaxseed oil comes from the Flaxseed plant and is one of the healthiest oils in the world. The flaxseed plant is growing in my area for many, many years and people would trade with it. Nowadays people make oil out of the plants through decating and studies found out that it has a lot of health benefits:

- contains about 50% unsaturated fats 

- antioxidant effects

- improves concentration

- may help with blood pressure, diabetes, eye and heart diseases

- helps fighting cancer

- anti-inflammatory and so on...

If you want to read more about flaxseed oil, follow this link to the Medical Center of the University of Maryland or read this post about the health benefits by the Global Healing Center. 

I am taking flaxseed oil for more than a week now and I don't know if it's the oil, but I do feel healthier, also because me adding more of chia seeds into my everyday foods and trying to get back on track ;-) So, where did I get this? Mine is from Agriluna, here you will find it and will get your own dose of plant-based goody-fats :) 

Oh and be aware that you have to keep it in your refridgerator, add it to freshly made salads, your muesli, oatmeal or just have a spoon ;-) No heating up or cooking! Sooner or later I'll post another food-statement of myself because for now, I'm heading more into 'vegetarian' and 'raw' food :)

Food Friday: Oatmeal

That's what I eat for breakfast! Every single morning :) Oatmeal is super yummy and I just love it! The consistency, the warmth in your tummy, the different mixtures and hey it makes you feel happy and full! In the U.S. I'd eat the packaged ones but since there is none in good old Germany, I make my own which is way healthier as well! You won't have added sugars then. How do I make it?

Food Friday: Green Juice

Yummy! =D No?! Oh right, it is green and does not look very delicious, but I can assure you that this small drink is loaded with vitamins and nutrients your body needs! What did I do in the U.S.? My boys and me, we would watch documentaries about food! Haha, yes food! There are many interesting ones, if you're in the states, check out Netflix! If not I'm your ambassador! 

One day we watched Fat, sick and nearly dead and I was inspired by Joe Cross who started the revolution of juicing in the U.S. He was indeed fat, sick and nearly dead and his conditions were pretty bad. Cross then promised to heal himself by eating fruits and vegetables for 60 days instead of taking in tons of pills. Traveling through the U.S. with a juicer and walking a lot he came across some people, talked with them about health, food and actually spread out the word. It is a nice documentary about people who try to save themselves from their diseases because the only one who can is YOU! Check out the trailer and get inspired as well!

Being inspired I've wanted to try out juicing but didn't start until this spring. I felt like I needed a cleanse after this very long winter...

I drank them for two days, three juices a day replacing whole meals. In the mornings mostly fruits, for lunch a mixed one and for dinner vegetables only. I quit. It was not enough for me, not chewing and being done with 'eating' so quickly. And yes I know it was my mind telling me that I cannot resist but chewing on things, but I don't take it too seriously. That was my first experience with a 'juice cleanse' ever. Instead I did a vegan week and ate a lot of raw foods, which worked well for me.

Nevertheless, I like the taste of green juices a lot, mixing and trying out different ingredients is fun! Yeah, I know they really do not look good, but honestly I'm talking about self-made green juices and not some packed up carrot or tomato juice from your super market ;-) Once in a while I make myself green juices in the morning or in the afternoon. It definitely revs up my metabolism and although it does not look as good, it nurtures my body to the fullest. Check out those great charts to mix up your own green juice at home. No expensive juicer needed, a food processor will do its job, too! 

I always include spinach or kale, frozen spinach works if you don't have fresh one. Additionally I try to mix up sweet fruits with vegetables so I won't need added sugar.

Here are more refreshing recipes: 

Green smoothies from Refinery29 and Green Juices from Mind Body Green.

And why should you add greens to your everyday life? Read on: 10 Reasons.

Have fun mixing! :) 

M 

edit: read more about the health benefits of juicing vegetables and fruits,

such as taking in a wider variety of vegetables and cleansing your body: easy green juice.

Oh finally! Germany has noticed the benefits of green juices! For German readers: even Miranda Kerr is juicing, click here! 

Food Friday: Quinoa

The first time I had quinoa was in the U.S. at a BBQ, someone brought a salad and I just loved it! The second time I had it was in California at an Israeli restaurant called Oren's Hummus Shop. So, again I was really excited about it when I've found it here. It's really versatile, especially when you like it lighter in the summer; you can substitute it for rice, millet or pasta. Just perfect for vegans or people who are allergic to gluten. I bought mine from the organic brand Rapunzel. They make great nut butters, too!

Some facts about quinoa from Mind Body Green:

+ one serving fills 48% of our daily magnesium needs

+ low in cholesterol and sodium

+ it can be white, red or black

+ is a relative to leafy green veggies like spinach

+ very high in protein

Take a look at the recipes:

Superfood: Chia-Seeds

Living in the U.S., having a lot of time for myself, I've spent most of it doing sports and reading about nutrition. Surfing on the internet and reading many blogs, I came along chia- seeds. 
I've already added flax seeds to my meals, but chia seeds? I thought that they are pretty expensive. They actually are not. I was completely surprised when I've found them here in GER, yes, at my organic health store :)

Now I'm trying them out, but I'm not sure how much I should take in to fully get the benefits. 
It's supposed to help you with digestion, boost your energy and it has the Omega 3+6 fatty acids which would aid in cognitive and learning performance. 

I've made pudding out of it (just stir it up in water and let it sit for at least one hour) and try to add it into oatmeal, juices and salads. Just found out that it might be a food trend, but I like the neutral flavor and the consistency because hey: it expands and after an hour you have pudding?! 

Read on:
10 Health Benefits from Healthyeating.sfgate.com

Ancient Super Seed from Dr. Oz 

I'm curious if I'll notice something soon, will keep you updated ;-)

Dark, rich and healthy...

Guess what? My semester is almost over and I'm in the middle of my final exams. Whenever I study, I just have to snack and munch on things. Instead of eating your way to a bigger YOU, just reach for dark chocolate, fruits, raw vegetables, yogurt and almonds. I've figured that it's much easier to stick to healthier choices in the summer whereas in the winter you're more tempted to reach for comfort- foods.

Yes! Dark chocolate can be actually healthy for you because of their high dose of natural caffeine and antioxidants which make it so bitter. I certainly do believe in it, but portion control is key I'd say. Anyways, during stressful times like 'studying for final exams' I allow myself up to 50g =D! 

At the moment my favorites are the 85% dark chocolate ones from GEPA (Fairtrade- Company) and Vivani. Having some dark chocolate should be one's pleasure, so enjoy every bite of it ;-)

There are some interesting facts about eating dark chocolate from The Huffington Post and Science Daily.

'All you need is love, but a little chocolate now and then doesn't hurt.'

Coco, coco, coconut oil!

Several months ago, working at an organic food/health store, my co- worker told me to try out coconut oil since the ends of my hair were really dry. I've tried it, did some research on it and now I'm using it for everything: as a body lotion, face moisturizer, make- up removal and I cook with it as well!

My skin just feels so much better without chemistry and I feel better as well =)

Coconut oil is my go- to- everything now and I just ♥ it! 

It's also a great gift for my girls and they are totally enthusiastic about it.

Of course I did recommend it to some customers and now I look at empty shelves, no coconut oils anymore? =D No worries, I've got some in stock =)

More information about coconut oil and how you can use it: