Energizing Espresso Smoothie with Maca

This makes a good breakfast smoothie! Quick to make and it will definitly give you an energy boost we all need in the morning.

Maca powder is made from a Peruan root that grows in the mountains. Maca is rich in vitamins (B, C and E), minerals and is known for its uplifitng effects (it should be consumed in small quantities though!!).

The nutbutter adds extra flavour but also helps to prevent your bloodsugar from rising sky high due to the sugar you get from the banana and date. I used peanutbutter made from 100% peanuts, without amy added sugars or oils nut you can use any nutbutter you like (almond butter is amazing).

Time: 5 minutes

Servings: serves 1-2*

*If you are having this for breakfast add a tablespoon of oats to make it more filling

Ingredients:

• 1 espresso (or 40-50 ml coffee of desirable strength)
• 150 ml unsweetened almond milk or rice-coconut milk
• 1 teaspoon cinnamon
• 1/2 teaspoon maca powder (optional)
• 1 banana
• 1/2 to 1 date 
• 2 tsp nutbutter
• small squeeze of lemon juice (optinal, to make it a little bit more fresh)

Method:

1. Blend together all ingredients and enjoy.

Sweet Soufflé-Omelet with Mango & Raspberry

Servings: serves 4-6

Time: 30 minutes
prep time: 10 minutes
bake time: 20 minutes

Ingredients:

• 4 eggs, free range if you can 
• 2 tablespoons coconut milk
• big handful (frozen) raspberries
• big handful (frozen) mango, in small cubes
• 30 gr honey
• juice of 1 lemon (to taste!)
• 1 heaped tblsp dried grated coconut
• 1/4 tsp vanilla extract
• 1 can coconut milk (for the whipped cream on top)
• a handfull mint leaves
• 2 tsp coconut oil (for frying)

Method:

1. Turn on the oven to 175 degrees C.
2. Seperate the eggs.
3. Beat the whites with a pinch of salt until firm using a machine.
4. In a large bowl whisk together egg yolks, coconut milk, honey, lemon juice and vanilla extract.
5. Gently fold in the egg white foam to the yolk mixture, don't overwhisk (you don't want to lose the air of the fluffy egg white)
6. Put an oven proof frying pan on a low to medium heat, add coconut oil and grease it around the pan.
7. Pour the egg mixture in the frying pan and pop in the mango cubes and raspberries, sprinkle the grated coconut on top.
8. Continue to bake the egg for about 10 minutes on low/medium heat, until the egg is set around the edges and slightly golden.
9. Pop the frying pan in the oven for about 10-15 minutes until the surface is golden brown.
10. Open the can of coconut milk and scoop out the 'hard' part (the coconut whipped cream) and pop it onto the omelet. Enjoy!

Oat & Spelt Scones with Raisins

My first encounter with scones were the just-add-water ready to use baking mixes we'd buy in the supermarket (shame on me). I would bake them in the oven, spread them with a thick layer of butter, jelly and whipped cream and eat 3 in a row! Haha, those were the days. 

I created this wholesome scone recipe for mothersday. Instead of white wheat flour I'm using a mix of wholegrain spelt and oatflour. #eatclean.

There are countless healthy options other than whipped cream, butter and regular jelly when it comes to dressing your scones. My favourites are low fat quark and my own homemade raspberry and chia jam. If you don't have time to make your own natural sweetened jam you could also just crush some fresh summer fruit to put on your scone. If you don't fancy red fruit go yellow: scones taste amaaazing with lemon curd!

These babies are super easy to make, and super yummy so just give them a go!

x Fleur

Servings: makes 5-6 scones

Ingredients:

Scones:

• 70 gr wholegrain speltflour
• 70 gr oat flour or oatmeal (just finely grind oatflakes using a blender)
• 1 tblsp honey (or rice syrup/agave syrup, rice syrup is the healthiest option)
• 1/2 tsp cinnamon
• 1/2 tsp vanilla extract, paste or powder
• 1 tblsp baking powder
• 50 gr raisins (or use blueberries or chopped dates)
• 60 ml unsweetened almond milk (or coconut milk/rice milk/soy milk)
• 50 gr coconut oil (don't melt it!)
• pinch of seasalt
• small squeeze of lemon juice
  
  

Topping suggestions:

Cream:

• low fat Greek yoghurt 
• low fat quark (my favourite!)
• coconut yoghurt 
• coconut cream (scoop out the 'hard' part out of a can of coconut milk)
• ricotta
• mascarpone

Other:

• raspberry & chia jam (see the recipe here)
• natural sweetened jam
• crushed strawberries
• crushed raspberries
• drizzle of honey or maple syrup
• natural sweetend lemon curd
  
  

Method:

1. Turn the oven on to a 200 degrees C.
2. First mix together all dry ingredienrs (flour, baking powder etc.) and then gently mix through the wet ingredients. At the end add the raisins and mix until you have a slightly elastic dough.
3. Line a baking tray with greaseproof paper and make form little rounds out of the dough (about 3 cm high). 
4. Bake the scones in the middle of the oven for about 25-35 minutes (keep check on them and make sure they don't burn!).
5. Let them cool down before you eat them or they will crumble! Slice them open and spoon some cream and jam on top for the ultimate scone experience. 

Honey sweetened Dutch Orange Tompouce

Servings: 2 big tompouces (or 4 little ones)

Ingredients:

Bottom layer:

• 2 sheets spelt/wholegrain puff pastry

Cream layer:  

• 2 egg yolks
• 250 ml coconut milk (or unsweetened soy/almond milk)
• 50 gr honey
• 20 gr cornstarch
• 1 vanilla pod (or 1 tblsp vanilla extract)

Glaze:

• 2 tblsp honey (or rice syrup/maple syrup)
• 2 tblsp rice cream (or soycream)
• 30 gr cooked carrot (or sweet potato)

Method:

1. Put the oven to a 180 degrees C.
2. Take the puff pastry sheets out of the fridge, cut them once through half (or in whatever size you want them) and poke them with holes using a fork (this prevents the pastry from puffing up while in the oven).
3. In a bowl, mix together egg yolks, corn starch and honey, put aside.
4. In a saucepan, heat the coconut milk with the vanilla until it boils. Now add half of the hot milk to the egg yolk mixture and stir it through. Add the egg-milk mixture to the leftover milk in the saucepan, put on low/medium heat and keep on strirring until your cream has thickened enough.
5. Pop the cream in a large tray and spread it out so that it can cool down, put a layer of kitchen foil on top of the cream (this is an important step!) and pop it in the fridge to let it set further.
6.  Combine the ingredients of the orange glaze using a mixer.
7. Get your tompouce together: spread some orange glaze on top of two of your puff pastry sheets,  take the other two sheets of puff pastry and pipe some cream on top using a piping bag. Put the orange glazed pastry sheets on top. Use a knife to smoothen the sides of the tompouce. Enjoy!

Classic Coconut Flour Pancakes

Coconut flour is low carb and high in fibre but unfortunately it's quite difficult to work with. Luckily for you guys I did my homework regarding coconut flour pancakes really well (read: loads of hard mornings trying out different coconut flour pancake recipes, poor poor me). I succeeded and can now finally bring you this great pancake recipe!

They are quite fluffy and not dry at all, what often is the case with these pancakes. For me the caramalized banana makes it really sweet but if you find the pancakes themselves not sweet enough you can add more honey.

Enjoy guys!

Servings: serves 2* (or 1 really hungry person) 

*You can keep half of the pancakes in the fridge for the next morning if you are making this for just yourself.

Ingredients:


Pancakes:

• 35 gr coconut flour
• 3 eggs
• 60 ml coconut milk
• 20 gr molten coconut oil
• 20 gr honey (or maple syrup/rice syrup)
• 1 tsp baking powder
• pinch of salt
• small squeeze of lemon/lime juice
  
  

Toppings:

• few scoops of Skyr (or low fat quark/low fat Greek yoghurt)
• handfull of toasted coconut flakes
• hanfull of berries (blueberries, strawberries, raspberries etc.)
• 1 ripe banana, chopped
• 30 gr mixed pistachios / almonds
  
  
  

Method:

1. Sift the coconut flour and add all other ingredients. Mix together using a blender until smooth and all lumps are gone (scrape down the sides of the bowl to ensure that all dry ingredients are incorporated well). Let the mix stand for 5-10 minutes to make sure that the coconut flour has absorbed the liquid.
2. Put a frying pan to medium heat and grease it with a little bit of coconut oil. Add the chopped banana chunks and fry them until golden. Take them out of the frying pan and set aside. 
3. Bake the pancakes carefully on low/medium heat (no high heat!!). Keep them warm in a preheated oven at 50 degrees C while you keep on baking.
4. Assemble your plate: stack the pancakes on top of eachother, glue them together using scoops of Skyr/yoghurt. Add toasted coconut flakes, berries, caramalized bananas and nuts. Enjoy!