Banana-Date Smoothie

Banana Date Smoothie

This is probably the best Smoothie recipe I have ever created. Hydrating, nutritious, energizing and so delicious…

This is the perfect drink to start of your day right and to get your body fueled. And yes, I’m typically drinking the entire 1l jar just like that 🙂

Banana-Date Smoothie

Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 1 large (1l) maison jar

Ingredients

  • 5 Bananas (the riper the better)
  • 1 handful dates
  • 1l of fresh water

Preparation

BananaDateSmoothie

Throw the ingredients in your blender and enjoy!

Nutritional Facts

Calories: 730 • Fat: 1.5 g • Protein: 7.7 g • Carb: 165.2 g • Fiber: 18.9 g • Macros (C/P/F): 94/4/2

http://www.eatcooksmile.com/banana-date-smoothie/

If you liked that one or you want to try out more Smoothie recipes, check out my Smoothie Recipe Section.

 

Quinoa Fruit Bowl Breakfast

Quinoa Fruit Bowl

Quinoa (ki-noh-aah) is one of the worlds healthiest foods! The most striking health benefit of quinoa is its overall nutrient richness. No other grain has such a nutritional profile. 100g of uncooked Quinoa contain about 14g of protein, 6g fat and 68g carbohydrates. This super grain has also a high profile of micronutrients and is known for its anti-inflammatory benefit.

Quinoa Fruit Bowl

There are millions of Quinoa recipes and typically quinoa is used in salads or as a savory side dish. However I discovered the sweet side of this superfood grain…

Combined with fruit and sweetened with stevia, agave syrup or honey it turns into a super nutritious, gluten-free and delicious breakfast or sweet-tooth dinner. You should absolutely give it a go!

Quinoa Fruit Bowl

Quinoa Fruit Bowl Breakfast

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Servings: 1

Serving Size: 1 bowl

Ingredients

  • 100g quinoa
  • 1 cup of Fruit of your choice (f.e. banana, grapes, berries)
  • Sweetener of your choice (stevia, honey, agave syrup...)

Preparation

Cook quinoa according to package instructions.

Place in a bowl, sweeten with your favorite sweetener and top with your favorite fruit. Et voila :-)

I typically cook a whole package of Quinoa and have this ready in the fridge, so I only need to chop the fruit and have a nutritious breakfast ready in the morning.

http://www.eatcooksmile.com/quinoa-fruit-bowl-breakfast/

Oven Roasted Sweet Potatoes with Figs

Oven Roasted sweet potatoes and figs

This recipe is inspired by one of my favorite cooks and cook book authors: Yotam Ottolenghi. If you haven’t heard about him yet, check out his page. He is very inspiring and I adore his natural way of cooking, treating the ingredients and his way of putting love and memories in all recipes he is creating. Especially if you are into Middle Eastern Cuisine or if you would like to try Middle Eastern Recipes in general but don’t know where to start properly, this book is for you. It is a truly beautiful cooking book and you don’t have to have fancy ingredients from god knows where nor fancy cooking tools nor applying complicated cooking techniques. These recipes are simple, good and tasty!

Oven Roasted sweet potatoes and figs

This recipe is not only a must-try for all sweet potato lovers. My husband who is really not into sweet potatoes loved this dish!

It is probably the combination of sweet, spicy, salty and sour which transforms a few simple ingredients into an absolute taste explosion. The balsamic reduction  is not only the cherry on top for the look, but is rounding up the flavors. Making it yourself is not a must though, you can also look for products such as balsamic cream or glaze.

Oven Roasted Sweet Potatoes with Figs

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Servings: 2

Serving Size: 1 large plate each

Calories: 584 per portion

Ingredients

  • 3 sweet potatoes
  • 5 tbsp of olive oil
  • 40ml balsamic vinegar
  • 20g brown sugar
  • a bunch of leek, cut into rings
  • 1 fresh red chili pepper, thinly sliced
  • 4 fresh, ripe figs, quartered
  • Maldon sea salt flakes
  • Black Pepper
  • Oven Roasted sweet potatoes and figs

Preparation

Potatoes:

Preheat the oven to 220°C.

Wash the sweet potato and cut in long wedges. Mix with 3 tablespoons of olive oil, salt and some black pepper. Spread the wedges on a baking sheet, skin-side down and roast for about 25 minutes.

Balsamic reduction:

In a small skillet combine balsamic vinegar and sugar. Bring to boil and cook for a few minutes, while continuously stirring. Make sure you remove the skillet from the stove when the vinegar is saucy, but runnier than honey. Note it will thicken a little while cooling down.

Leek and Chili:

Heat the remaining oil in a medium sauce pan. Add leek and chili, fry for about 4-5 minutes while stirring continuously.

Combine:

Arrange the sweet potatoes on 2 plates. Spoon the leek and chili over the sweet potatoes. Dot the figs among the wedges and then drizzle over the balsamic reduction.

Enjoy

Nutritional Facts

Calories: 584 • Fat: 15 g • Protein: 10 g • Carb: 101 g • Fiber: 16 g • Sugar: 37 g

http://www.eatcooksmile.com/oven-roasted-sweet-potatoes-with-figs/

DĂ©licieux: French Onion Soup

French Onion Soup 1

I know its been a while… Almost one year has passed between now and my last post… It’s scary how time is flying when you are busy. It’s been however probably the most intense year I have ever experienced, so many ups and downs, even though I would say I was lucky that I have been mainly on the “up” side.  🙂 However, it wasn’t easy for me to find a quite moment to write on my blog and I didn’t take much time for cooking either. I mostly cooked dishes I was comfortable with, dishes I cooked already many times before, dishes which I believed were not worthy being posted or even photographed.

However I realized that within my portfolio of comfort food there are quite some amazing dishes and recipes I simply need to share with you!

This delicious French Onion Soup recipe which I have adapted from a French cooking book is absolutely fantastic, I simply cannot keep it back from you.
French Onion Soup 3

I adore onion soup. I tried so many many onion soups in France and I tried so many different recipes… Despite loads of research I couldn’t get to the bottom of how the real original, the one and only,  French Onion Soup recipe really is. There is so much dispute over how this dish is really made: When to add the bread, what type of onions, purred or sliced, what type of broth… Anyways, I decided that this Onion Soup recipe is PERFECT! It tastes perfect, it looks to me perfect, this is the EatCookSmile French Onion Soup Recipe. VoilĂ !

French Onion Soup 4

French Onion Soup

Prep Time: 15 minutes

Cook Time: 60 minutes

Total Time: 1 hour

Servings: 6

Serving Size: 1 soup bowl

Calories: 330 • Fat: 13 g • Protein: 9 g • Carb: 36 g • Fiber: 4 g • Sugar: 7 g

Ingredients

    For the Soup:
  • 50g butter/margarine (I use Alsan, plantbased margerine)
  • 750g large white onions, sliced
  • 2 garlic cloves, finely chopped or pressed
  • 40 g of flour (I use wholegrain flour)
  • 2 liters of veggie broth
  • 250 ml white wine (I use Chardonnay)
  • thyme
  • salt, pepper
  • For the Topping:
  • 12 slices of baguette bread
  • 100g finely grated GruyĂ©re cheese
  • 13285448_138112729939665_600740319_n

Preparation

In a large pot melt the margarine and add onion. Cook over low heat for about 25 minutes or until the onion turns golden brown. Stir occasionally.

Add the garlic and flour and stir for about 2 minutes.

Gradually add the broth and wine while stirring all the time and bring to boil.

Add thyme and seasoning, cover the pot and simmer on lower heat for another 25 minutes.

Preheat the oven to 200°C using the grill function.

Toast the baguette slices on the grill sheet in the oven for about 2 minutes, remove and set aside.

Pour the soup in bowl, top each bowl with 2 baguette slices, pour 1/2 scoop of soup over the bread, sprinkle with the grated cheese and grill in the oven on the highest level until the cheese melts.

Nutritional Facts

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

http://www.eatcooksmile.com/delicieux-french-onion-soup/

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-MatĂ© 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 MatĂ© 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 MatĂ© 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/