Raw Cranberry-Cashew Bars

Cranberry-Cashew Bar

This is the simplest recipe for delicious raw, healthy, grain-free and dairy-free energy bars. No sugar, no additives, no preservatives and NO BAKING. The only things you need for these tasty bars is a food processor and a few simple ingredients.

These Cranberry-Cashew bars are great for a quick breakfast or a simple and healthy grab and go snack. They taste rich, chewy, gooey, sweet and sour, simply perfect! If you haven’t tried your own raw bars yet, it’s definitely time!

Cranberry-Cashew Bars

Prep Time: 15 minutes

Servings: 6

Serving Size: 1 bar (50g)

Ingredients

  • 100g cashews
  • 100g dried cranberries
  • 100g dried plums
  • 1 tbs coconut creme

Preparation

Blend all ingredients in your food processor until you get a sticky texture.

By using your hands and some plastic wrap, shape 6 bars. You simply wrap a handful of "batter" in the plastic wrap and press it to a bar sized shape. Place the bars in the fridge for a couple minutes to get a little more firm.

You can keep the bars up to 7 days in the fridge.

Enjoy!

Nutritional Facts

WW Points: 6 • Calories: 196 • Fat: 9 g • Protein: 4 g • Carb: 28 g • Fiber: 3 g

http://www.eatcooksmile.com/raw-cranberry-cashew-bars/

Veg #Whole30 – Foodlog Week 1

Here my food log for Week #1 of my vegetarian Whole30. In general my first week went great, I had loads of energy and no detox symptoms or feelings of fatigue. The only thing I’m not 100% happy about is the daily snacking on nuts,seeds and dried fruits, but I hope to be able to control it a bit better next week :)

You can find the recipes by clicking directly on the meal names (in italic).

 

Day 1/Sunday:

Breakfast: Berry Smoothie bowl topped with flex seeds, chia seeds, cacao nibs and banana, 1 glass of Cranberry-Maté Fatburner Iced Tea

Lunch: Big mixed salad (lettuce, tomtoes, carrots, olives, red bell pepper), 2 slices of Chestnut Bread

Post-Workout Snack: 1 Raw Bite Bar Coconut, 1 glass of Cranberry-Maté Fatburner Iced Tea

Dinner: 3 sandwiches with grilles veggies (zucchini, eggplant, tomato, lettuce) and pesto and sautéed carrots, root vegetables, cauliflower and peas.

TV Snack: 1/2 cup of Mulberries, Sunflower Seeds and Almonds

 

Day 2/Monday:

Breakfast: Berry Smoothie bowl topped with chia seeds and strawberries, 1 glass of Cranberry-Maté Fatburner Iced Tea

Lunch: (eating out) Big green salad with arugula, potatoes, pesto, tomatoes, peppers and grilled green asparagus

Snack: 1 Raw Bite Bar Cashew, Cranberry-Maté Fatburner Iced Tea

Dinner: Coconut-Leek soup, 2 slices of Chestnut Bread and a carrot salad

TV Snack: 1/2 cup of Mulberries, Sunflower Seeds and Almonds

 

Day 3/Tuesday:

Breakfast: Almond Milk with strawberries, blueberries, sunflower seeds, mulberries, chia seeds and almonds.

Post-workout snack: Berry Smoothie , 1 Raw Bite Bar Vanilla Berry

Lunch: Mixed rainbow salad, stemmed potatoes and broccoli

Dinner: Lettuce and baby spinach leaves with carrot salad, Coconut-Leek soup, 3 slices of Chestnut Bread, Homemade cashew-cranberry bar

Snack while studying: Sunflower Seeds, 1 Apple

 

Day 4/Wednesday:

Breakfast: Almond Milk with strawberries, blueberries, sunflower seeds, chia seeds and mulberries, 1 homemade cashew-cranberry bar, 1 glass of Cranberry-Maté Fatburner Iced Tea

Lunch: Mixed salad, steamed fennel and carrots, 1 raw bite apple

Pre-Workout Snack: 1 raw bite protein

Dinner: Coconut-Leek soup

 

Day 5/Thursday:

Breakfast: Almond-Chia “Porridge” with blueberries and raspberries, 3 chocolate-almond bliss balls, 1 glass of Cranberry-Maté Fatburner Iced Tea, 1 cup of coffee

Lunch: Mixed green salad, steamed zucchini, potatoes and cauliflower, 1 apple

Pre-Workout Snack: 1 apple cinnamon raw bite

Dinner: Baby Spinach, Carrot Salad, Walnuts

 

Day 6/Friday: 

Breakfast: Paleo Muesli (Eat Performance) with almond milk, raspberries and blackberries, 2 chocolate bliss balls

Lunch: Mixed Salad, steamed potatoes and zucchini, 1 apple

Snack: 1 raw bite apple cinnamon

Dinner: Coconut-Leek soup, Coffee (decaf) with almond milk and 1tsp cocoa powder, 1 homemade cranberry-cashew bar

TV Snack: 1 sliced apple with almond butter

 

Day 7/Saturday:

Breakfast: Paleo Muesli (Eat Performance) with almond milk and frozen raspberries, 1 cranberry-cashew bar, 2 chocolate bliss balls (I was really hungry!)

Lunch: Large mixed Salad with sunflower seeds and tempeh, Coffee (decaf) with 1 raw bliss ball (Eat Performance)

Dinner: Sautéd veggies (eggplant, tomatoes, carrot, zucchini) with olive oil, tomato sauce and baby spinach

TV Snack: Apple Chips

 

 

Chestnut Bread

Chestnut Bread

I’m so glad to share this absolutely perfect recipe for a grain-free, gluten-free and paleo-compliant bread! This chestnut bread tastes rich, sweet’n savory and truly delicious. It’s crusty outside and super soft inside. Definitely my best grain-free bread recipe ever!

Chestnut Bread

This bread tastes great with savory toppings, especially with a bit of salty butter, but it’s also tasty with sweet spreads like almond butter and jam. Add some sesame seeds to your dough to give this bread a little twist. You can also add sunflower seeds, pumpkin seeds, nuts, olives, dried tomatoes or enjoy it simply pure.

For the chestnut bread you need chestnut flour, eggs, water, a pan loaf and some parchment paper. A kitchen machine with dough hooks will make your life easier, but it isn’t a must. You can also get to the same result “manually”, it will just take a little longer.

I would recommend you keep the bread from day 2 onwards in the fridge and toast the slices. Like this it will last longer and taste like freshly baked every day.

Chestnut Bread

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 60 minutes

Servings: 12

Serving Size: 1 slice

Ingredients

  • 500g chestnut flour
  • 1 pack dry yeast
  • 2 eggs
  • 1 tsp salt
  • 1 tbs sesame seeds
  • 1 cup of water
  • some more sesame seeds for topping

Preparation

Combine all ingredients in a kitchen machine and kneed until the dough is smooth.

Lay out some baking parchment evenly in your loaf pan, so the dough won't stick to the sides.

Fill the dough carefully in the loaf pan by using a spatula. Don't worry, it's normal that the batter is very sticky and a little difficult to handle :)

Preheat the oven to 180°C.

Bake the bread for about 40 minutes. Let cool down first before cutting.

Enjoy!

Nutritional Facts

WW Points: 4 • Calories: 174 • Fat: 0.2 g • Protein: 4 g • Carb: 31 g • Fiber: 0 g

http://www.eatcooksmile.com/chestnut-bread/

Coconut-Leek Soup

LeekCoconut Soup

This soup is creamy, tasty, spicy, satisfying and a little exotic at the same time! I figured that the combination of leek and coconut milk is simply amazing!

I love to prepare soup ahead and have one serving everyday to a salad or on its own. This soup is super simple to prepare and suitable for a vegan, dairy-free, grain-free, gluten-free or paleo diet.

Coconut-Leek Soup

Prep Time: 5 minutes

Cook Time: 35 minutes

Total Time: 40 minutes

Servings: 4

Serving Size: 1 small bowl

Ingredients

  • 1 bunch of leek
  • 1 tbsp of coconut oil
  • 1 can of coconut milk
  • 1 thumb of fresh ginger root
  • 1 small chili
  • 1l of vegetable broth
  • salt, pepper
  • walnuts/almonds/parsley/basil as topping

Preparation

Cut leek in large circles, peel the ginger root (whole piece, not chopped) and sauté both for about 5 minutes in coconut oil.

Add coconut milk and broth and bring to boil. Add spices and simmer the soup for half an hour on medium heat.

Take out the ginger root and blend the soup by using a hand mixer/blender. I usually blend my soup not more than 2 minutes, so I still have chunks inside. If you want the soup super smooth, keep on blending for about 5 more minutes.

Top your soup with almonds, walnuts and some fresh herbs if desired. (not included in the macros)

Enjoy!

Nutritional Facts

WW Points:7 • Calories: 260 • Fat: 26 g • Protein: 3 g • Carb: 4 g • Fiber: 1 g

http://www.eatcooksmile.com/coconut-leek-soup/

Very Berry Smoothie

BerrySmoothie

This Very Berry Smoothie is so sweet and delicious, containing all my favorite fruits at once: raspberries, strawberries, blackberries and blueberries combined with the freshness of apple and the sweetness of bananas and mango – there is absolutely no need for any sugar or sweetener here!

Did you know that berries are a real superfood? The antioxidants in berries can help your metabolism, your immune system and it can even help your body to fight stress. Antioxidants can also help improve your health, protect your skin and hair, and prevent certain diseases. What makes berries so special is also their high levels of phytochemicals which help protect cells from damage and help prevent cancer.

Smoothiebowl

I prepare this smoothie usually by using frozen berries, so it becomes super chilled and really thick. This is the way I love it! My golden smoothie-quality rule: the straw must stand in the glass completely vertical without leaning towards the side! I know I can make an entire science out of smoothie-making… :)

Another variation which I recommend, especially for breakfast is the smoothie bowl. Due to the frozen berries, this smoothie is basically thick enough that you can top it with fruit/nuts/seeds and eat it with a spoon. If you want to have it even more thick, which also depends on how powerful your blender is, you can add frozen instead of fresh mangos and bananas.

Smoothie Go

This recipe is for 2 servings. You can prepare it for two or have one serving for breaki and take another one to work/school/uni. You can also keep the smoothie in a properly closed container for up to 2 days in the fridge.

Very Berry Smoothie

Prep Time: 10 minutes

Servings: 2

Serving Size: 1 tall glass/1 cereal bowl

Ingredients

  • 1 pack/300g of frozen berry mix (e.g. raspberries, blueberries, strawberries, blackberries)
  • 1 ripe banana
  • 1 ripe mango
  • 1 red apple (medium size)
  • 1 cup of water

Preparation

Blend all ingredients to a creamy smoothie and enjoy!

Nutritional Facts

WW Points: 0 • Calories: 250 • Fat: 1.5 g • Protein: 3.5 g • Carb: 53 g • Fiber: 23 g

http://www.eatcooksmile.com/very-berry-smoothie/

Cranberry-Maté Fatburner Iced Tea

Cranberry-Maté Iced Tea

Summer time is iced tea time! But as summer time is also summer body time I came up with a healthy iced tea option which is free of sugar, but still sweet and refreshing. Yerba Maté tea, cranberry juice and some rosemary are giving this iced tea a distinguishing taste. But this iced tea is not only a pleasure for your taste buds, it’s also a fatburner. Yes, I said FARBURNER!

Cranberry juice is a real super food which is rich in vitamin C, vitamin E, minerals and antioxidants. It prevents tooth cavities, cancer, kidney stones and helps strengthen your immun system as well as strengthen your bones and teeth. Food studies have also discovered the great benefits of cranberry juice for weight-loss: The organic acids in cranberry juice have an emulsifying effect on the fat deposits in your body which helps to shed some of those extra kilos and get a flat belly.

I advice to read the labels and try to buy it organic where possible. I discovered that most of the cranberry juices from the super market contain sugar and other additives. So read the labels! :)

Yerba Maté tea is a south american beverage. I has a slightly smoky taste and looks a little bit like green tea. This wonder-tea is rich in antioxidants  and has stimulant qualities which help you feel full sooner after you begin eating and slows your digestion a little your stomach stays longer full. Maté tea can help boost your metabolism and it can help you eat less by curbing your appetite slightly. Typically you can find this tea in bio grocery stores or tea stores.

Lebensbaum-Mate-Tee-Gruen-100g

Combine these two super drinks to an chilled iced tea and you got an epic fatburner drink! I’m usually preparing mine the night before, so I can enjoy it chilled in the morning, preferably after a run.

Cranberry-Maté Fatburner Iced Tea

Prep Time: 10 minutes

Servings: 4

Serving Size: 1 cup

Ingredients

  • 4 cups of Maté tea
  • 1 cups of cranberry juice
  • 1 cups of water
  • some rosemary twigs
  • maple syrup if your desire it sweeter

Preparation

Brew Maté tea in a tea pot for about 5-10 minutes. Poor in a large container and add cranberry juice, rosemary twigs and some maple syrup if you like it more sweet.

http://www.eatcooksmile.com/cranberry-mate-fatburner-iced-tea/

 

Starting my #Whole30 Vegetarian Style

Whole30

Yes! I’m doing it again! I’m starting another Whole30 challenge from now on, this time vegetarian style.

Not only my weight-loss journey is kind of in stagnation mode right now, but I’m also feeling fatigue, powerless and unmotivated. I started my #missionbikinibody on my Instagram account (@eatcooksmile) a few weeks back. I counted WW points, macros, calories, was weighing, measuring and didn’t go anywhere with all this. The only thing I have achieved was getting myself really frustrated.

I’ve been on Whole30 already last year and experienced various great developments for both body and mind:

  • weight-loss and body shape improvement (see below)
  • better sleep and easier waking-up in the morning
  • no cravings or “afternoon-lows”
  • perfect skin, shiny hair and strong nails
  • higher energy levels throughout the day
  • great performance in the gym
  • great overall body image and feeling

Transformation Whole30

The only aspect that made me want to quit after the 30 days, was the consumption of meat. This didn’t make me feel good mentally and really bothered me, especially towards the end. I didn’t know how I could successfully carry out the program without eating meat. To tell you the truth I stopped eating any meat ever since I finished my last Whole30. I simply didn’t feel good about it, my conscious was nagging on me.

But I couldn’t neglect the great improvements of my body and health I experienced doing the Whole30 program, so I thought about a vegetarian version of the program. After some research I decided to give it a trial! If I fail it doesn’t mean that I will start eating meat again. I stopped eating meat for various other reasons than me, myself and I. But I want to take this challenge and see what will happen to me in the next 30 days. Or maybe 60 or 90… If the diet works well for me physically and mentally I might extend it to 90 days, as I feel that 30 days are not enough to change your health and body completely. It just gives you a glance of what you could become if you go one and stay on track. So let’s see. There is no perfect diet, there is no perfect day. I just start and see :)

 

A few days before I started today my vegetarian Whole30 I already eliminated sugar, alcohol and simple carbohydrates. By doing this I hope to have an easier start to the program. When I did my first Whole30,I didn’t know better and had kind of a “last feast” the day before I started the diet, which wasn’t a really smart move I guess… I struggled especially in the first days with pretty heavy detox symptoms like head ache and fatigue, which almost made me quit. This time I really want to avoid this!

And this is all you need to start the program:

  1. Download and print the Whole30 Program Rules
  2. Download and print the Whole30 Meal Planning Template
  3. Download and print the Whole30 Shopping List for Vegetarians and Vegans
  4. Stick 1.-2. to your fridge door
  5. Go grocery shopping!
  6. Let your family/boyfriend/flat mates know that your are doing the Whole30
  7. Seek for support on Instagram, Facebook or in the Whole30 Support Forum

Whole30 Shopping List

You can follow my #whole30vegetarian journey on Instagram (@eatcooksmile) or here on my blog. I will post meal plans, food logs, recipes and other tips and advice. You can subscribe to my blog by submitting your email, top right on the menu bar and unsubscribe any time.

I’m super excited to welcome you to my #whole30vegetarian journey. For any questions please use the comment function of this post or drop me an email yulia@eatcooksmile.com .

Vegan Lemon Cheesecake

Lemon Cheesecake

Delicious lemony Vegan Cheesecake lightened up with silken tofu and cashew cream “cheese”, baked on gluten-free spelt biscuits and topped with frozen raspberries. You simply NEED to make this Cheesecake!

Lemon Cheesecake

This is my first attempt baking a vegan cheesecake, this has been the only thing I was craving really bad since I went vegan. I always thought there is not such thing as delicious vegan cheesecake… I thought it would taste more like… like something obviously “vegan”. No offense, I love vegan dishes! But what I don’t like is when recipes just simply taste like you have swapped a few ingredients to make them become vegan for the sake of making them vegan. But this cake tasted at the end creamy, rich, sweet and simply like a real cheesecake! The cream was actually so delicious, I really had to hold myself back not to eat the entire cake filing right out of my food processor!

Click Here To See The Full Recipe »

Eat Performance, Paleo in Berlin

I love to discover new places everytime I’m back in my hometown, Berlin.
This weekend I went to a Deli called Eat Performance.
At Eat Performance you can get a wide choice of 100% Paleo-friendly, grain-free and dairy-free foods which contain only whole and unprocessed ingredients.

Eat Performance  

I absolutely adore the homemade granola with coconut milk! They serve it in cute mason jars with fresh fruit and coconut meat on top. Divine!
You can also enjoy sandwiches made with fresh homemade grain-free protein bread as well as soups, salads and sweets. Yes, I said SWEETS.
Sweets can be indeed healthy and enjoyable without any sugar added! You can even order the delicious energy bars, cookies and bliss balls from the Eat Performance Online Store. Free of any artificial additives! Sweets couldn’t be healthier!!
Eat Performance

My top tip if you want to lose weight, feel good and see your body transforming: Cut or at least cut the following things from your diet
– grains
– dairy
– sugar
It’s as simple as it sounds!

Basically you can use the cave-men eating principles as a starting point, the so-called Paleo Diet. In a nutshell it means you are consuming foods which you are able to pick and eat by yourself, such as fruits, vegetables and nuts for example. The classic Paleo approach is also encouraging the consumption of meat and fish. Nevertheless this is totally up to you. I’m sticking to my vegan lifestyle anyways and I’m striving!
Believe me you will feel the difference and your body will thank you with loads of energy, clear skin, improved metabolism, improved sleep and a better shape and fitness.
Don’t dig your grave with your own knife and fork!

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There are so many delicious Paleo-friendly restaurants, places and so many recipes online. This lifestyle is achievable by everyone!
Check out my favorite Paleo Recipes for inspiration!

Location
Eat Performance
Ritterstraße 26
Berlin (Kreuzberg)