sweet, Well Being

Pumpkin mellow yellow oat bars

Let’s get into some snack bar goodness. Aaand feel the autumn vibes by the aroma and flavors it gives with credit from a beautiful superfood mix by yoursuperfoods. These are gluten free, dairy free and refined sugar free, only doing you good! I often recognize when the hunger hits and you want to find a healthy snack around the corner, that it’s not easy to stay strong and you give in when all you can find is a sugary bar or you decide to starve yourself until you get home. No option is recommended.. That is why I’ve got you covered with these healthy snacks on the go when feeling hungry! Make them ahead and have one ready in a box in your bag when the need for a bar is there.

Say goodbye to unhealthy and sugary snacks, and say hello to healthy homemade fall inspired bars:)

Ingredients

  • 1,5 cup gluten free oats
  • 1 cup almond flour (or any other kind if you don’t have it)
  • 1 cup dairy free milk (I used oat milk)
  • 1,5 cup pumpkin purée *
  • 3 tbs maple syrup or honey
  • 1/4 cup melted coconut oil
  • 1 egg (if vegan make flax meal egg)
  • 2 tbs chia seeds
  • 1 tsp mellow yellow superfood mix
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt

Instructions

  1. *How to make pumpkin purée. Peel off the skin from the pumpkin and cut it into squares. Put the oven on 220 degrees and bake them on a baking tray for about 30-40 minutes. Cool them on a board before having it in a food processor. Blend well so it’s smooth without lumps! Tip for pumpkin purée left over is to have it as soup or baked oatmeal and pumpkin pie as examples.
  2. Add milk, pumpkin purée, maple syrup/honey, melted coconut oil and egg to a bowl and then whisk to combine.
  3. Add the rest; oats, almond flour, chia seeds, yoursuper yellow mellow mix, baking powder, baking soda and salt, then stir to combine.
  4. Pour batter into prepared baking pan.
  5. Bake for 35 to 40 minutes in the oven for 180 degrees.
  6. Cool them before slicing into bars and then store in the refrigerator.

The bars are gooey and tasting even better the day after, so have the patience to wait if you can! A tip is to make them the evening before and leave the bars in the fridge overnight.

To get yoursuperfoods mix to make these pumpkin mellow yellow oat bars, use my code MELANIESTOKKE for a 15% off!

Hope these healthy bars will set an end to your hunger strikes and keep you fueled throughout the day.

With love & care, Melanie x

Breakfast, Well Being

Porridge & chia pudding blend – best of both worlds

So lately I have had a thing for mixing my porridge with chia pudding, and the mix is the best of both worlds! Why, have either one of them when you can have both in one? Therefore I decided this is the way to rock your breakfast. It’s time saving, easy to make and tastes delicious. I don’t need to write more to convince you right?

Ingredients:

  • Oats
  • Oat milk (dairy free, I have noticed that oat milk makes the magic of creaminess!)
  • Coconut milk (make sure to find one without additives and preservatives)
  • Chia seeds
  • Almonds, berries and cacao nibs as toppings

Instructions:

  1. First make your chia pudding. You will need to make this the day before, as it becomes chia pudding over night! In a glass, add 2 generous tbs of chia seeds and after pour in 200 ml of coconut milk. Then mix together with a spoon and leave it in the fridge.
  2. Then when the morning has arrived and breakfast is up, boil together 1,5 dl oats with 2 dl oat milk in a pot on medium heat. Make sure to stir occasionally so that you achieve the creaminess! This is key for your oat milk to work its magic! Why it’s on medium heat is for the oats to be well cooked. After 5-10 minutes it should be done, and what I love is that it’s the method is quick, the porridge is not so hot that it will burn at your tongue and you need to wait patiently for it to cool down hehe.
  3. All you need to do left is, have the porridge in a bowl, blend in the chia pudding you’ve made by overnight, and add your favorite toppings like almonds, berries, cacao nibs and honey like I did here on the picture above.
  4. Enjoy your breakfast with the best of both worlds!

This breakfast bowl is gluten free (make sure the oats are gluten free certified), vegan (except the honey, you can have maple sirup if you are vegan), it is dairy free for those who can’t tolerate milk, it got plenty of fiber ensuring you a stable blood sugar level from the oats, got healthy fats from coconut milk and almonds, and has proteins from chia seeds. But let us not forget the wonders of the berries and cacao nibs giving you an energy boost. Now that is what I call a breakfast glory bowl!

To make time to enjoy your breakfast, means that you nourish yourself and your well being in mind, body and spirit. I therefore congratulate you for making this effort to take action on taking care of yourself. I hope this breakfast bowl inspiration makes a difference on your life.

With love & care, Melanie x

Savoury

Easy peasy tomato pasta

Feeling uninspired, too tired or making other excuses? What you are sure of is you want to make something quick, tasty yet healthy. But what you can only think of might be throwing a frozen pizza in the oven.. Can I be right? Well, I will save you from making that move and inspire you to do the contrary. Here is a really simple dish that will only take some minutes of your time.

Ingredients

• Portobello mushroom

• Tomato sauce in a jar or can

• Pasta being either glutenfree or of durum wheat/whole wheat which are healthier options for you

• To taste, salt & pepper, capers & basil if you have and like that

Instructions

1. In a pot, boil hot water and cook your pasta for about 8-11 minutes.

2. With a heated pan, add 1 tsp of coconut oil and have your chopped portobello mushrooms. Sauté them so they become juicy! In the same pan pour in the tomato sauce and heat it up. This cooking process will take you about 10 minutes, so get on with it while your pasta is cooking;) Extra points if you add spices like oregano btw! Your body and tastebuds will thank you for it.

3. With your cooked pasta set, mix it together in the pan with the mushrooms and tomato sauce. A tip is to use some of the starchy cooking water since it will emulsify the pasta sauce. So don’t drain all the pasta in a colander over the sink! Fold the pasta and 1-3 tbs of the starchy cooking water depending on the thickness of how you like your pasta sauce to be. Cook for about 3-5 minutes on medium high heat.

Voila, get yourself ready to dig in and top it off with some capers and basil for extra flavor.

I hope you found inspiration to avoid the temptation of a frozen pizza and chose the healthier option I offered to you.

It’s far more tasty and rewarding, I promise.

With love & care, Melanie x

Breakfast

Açaí smoothie bowl

So delicious!

Even though it’s not summer anymore, I can’t get enough of this smoothie bowl. The richness of flavor, the thickness achieved making it creamy and like ice cream, oh and let’s not forget all the nutrients it got too! Loaded with antioxidants, healthy fat and giving you a vitamin C boost!

What I also love is that you don’t need to spend a lot of money on frozen açaí berries. That you’ll get from only one tsp of “Forever Beautiful” from yoursuper! This super mix blend contains 6 powerful ingredients; açaí, maca, acerola, maqui, blueberries and chia seeds.

Get your 15% discount by using my code MELANIESTOKKE when you purchase at their website https://yoursuper.eu/products/forever-beautiful-mix to have this superfood blend to make this açaí smoothie bowl:)

Let’s get to the recipe, shall we!

Ingredients:

• 1 tsp forever beautiful @yoursuper

• 100g frozen blueberries

• 2 frozen bananas

• 100 ml coconut milk

Instructions:

1. Blend all ingredients until smooth.

2. Check out if you need more or less milk according to your preference of thickness.

3. Add your favorite toppings! Mine are almond butter, cacao nibs, here I’ve made grain free granola and coconut chips.

Enjoy!

This recipe is vegan, plant based, gluten-free and refined sugar free. A great idea to make for breakfast. I hope you will see the benefits of eating this meal as it will give you glowing skin, boost your immune system with vitamins and antioxidants, and which nourish your wellbeing.

With love and care, Melanie x

Breakfast

Sunday Pancakes

I must say there is something special about cooking pancakes on a Sunday. Making them has become a ritual, a habit to do. It’s the only day during the week where I don’t need to run out of the house stressed on early mornings. I find myself more at ease, relaxed and peaceful while I’m doing it. Cooking teaches patience, presence. To me it’s like meditation, a way to connect off. The reward after waiting patiently for them to be done, is so worth it afterwards (although I struggle to have some pancakes left on my plate as I eat them while I cook). They taste heaven, I love how fluffy and thick they are. Oh and let’s not forget the chocolate chips and blueberries inside which is the best part. It truly is a real treat to yourself at the end of the week.

How to make them, you will need these ingredients:

  • Whole wheat flour
  • Baking powder
  • Apple cider vinegar
  • Oat milk

I guess you understand now how simple they are to make and why it’s so chill to be making pancakes on a lazy Sunday! Maybe you find the inspiration to make these this Sunday. Remember that it is important to reward ourselves of our efforts so that we can keep up and motivate ourselves to push forward. Small joys are significant to bring more happiness into our lives and I hope you will appreciate the joy of making Sunday pancakes.

So as for how to make my Sunday pancakes, I didn’t do measuring of flour and oat milk as I did it in a chilled way and I think that’s part of the beauty too! What I will guide you to do is:

1. First mash one banana in a bowl. Then add the flour and 2 tsp of baking powder.

2. Pour some oat milk to stir with, and remember we don’t want a runny batter.. We want thickness! When you have mixed well, add 1 tbs of apple cider vinegar, this is the secret to why these pancakes gets fluffy and rise.

3. Let the batter rest for 5 minutes so that you let the apple cider vinegar work. Oh and let’s not forget to mix in the dark chocolate chips and blueberries that makes a huge difference!

4. While you let the batter rest, heat a pan on medium heat. Add some coconut oil so that the batter doesn’t stick to the pan. Cook them well for at least 3 minutes each sides and you’ll know when to flip them when you see bubbles on the surface!

Voila, you’ve made yourself Sunday pancakes!

Ps: for toppings, drizzle some maple syrup or honey, some raspberries and bananas and cinnamon! Pure deliciousness

These are vegan and refined sugar free, so eat them without guilt and enjoy starting your day best way possible!

With love and care, Melanie x

sweet

No bake matcha bars

The perfect healthy snack

Wondering what to eat for a quick snack when feeling hungry? The answer is no bake matcha bars! These are healthy, vegan, gluten-free and refined sugar free. And they got a superfood ingredient… Matcha! I’ve used “power matcha” superfood mix from https://yoursuper.eu and it’s definitely a favorite of mine. Use my code MELANIESTOKKE for 15% off. What are you waiting for? Buy the superfood mix with my discount code and treat yourself with these healthy snack bars!

The process of making the matcha bars is super easy. There is no baking time in the oven on them and they are made with few ingredients. So here’s a shout-out for those at you at home who claim they cannot bake… This is truly your time to shine at the kitchen!

Ingredients

• 1,5 tsp power matcha

• 12 pitted medjool dates

• 2 dl oats

• 0,5 dl shredded coconut

• 3 dl cashews

• 2 tbs coconut oil

• 1 tsp lemon juice

• A pinch of salt and a touch of cinnamon

Instructions

1. Put all of the ingredients in a food processor until you’ve achieved a sticky dough

2. Line a baking pan or a form with parchment paper. Press down evenly the dough.

3. Refrigerate before cutting the bars and add toppings like cacao nibs and coconut chips.

Add all ingredients in a food processor
Pulse until you’ve achieved a sticky dough
No bake matcha bars refrigerated topped with cacao nibs and coconut chips!
The mixture makes 10 bars.

Enjoy!

With love & care, Melanie x

sweet

Best healthy cookies!

Will do you no harm, only good!

It’s weekend and it’s time for a sweet treat! And these healthy cookies are the answer!

This recipe I found from @thebigmansworld being the best healthy cookies searched on Pinterest.

Was that right? BIG YES!

Recipe:

• 2 cups blanched almond flour

• 1/4 cup corn starch

• 1 tsp baking powder

• 6 tbs maple syrup

• 2 tbs coconut oil

• 1/4 cup almond milk

• 1/2 cup dark chocolate chips

Instructions:

1. Preheat oven to 175 degrees.

2. In a bowl mix your dry ingredients.

3. In a saucepan, combine your maple syrup and coconut oil and heat until melted.

4. Add the syrup/coconut mixture to your bowl along with almond milk to mix well with your dry ingredients. Fold in the dark chocolate chips but be careful not over mixing it.

5. Form balls with the cookie batter on a line of parchment paper. Press them down so they become a cookie;)

6. Bake for 12 minutes and let them rest so that they keep their shape!

Enjoy these ones without guilt, I mean it, you will seriously enjoy them so so much.

They are:

• Vegan

• Gluten-free

• Refined sugar free

Credit to https://thebigmansworld.com/healthy-chocolate-chip-cookies/ as I found the recipe from this website.

With love & care, Melanie x

sweet

Yellow Mellow energy balls

Such a good treat with delicious spices of autumn feels

Ingredients

• 80 soaked and pitted dates or I’d guess around 0,5 kilo/500g

• 4 dl walnuts

• 3-5 dl gluten-free oats depending on the chewiness & stickiness you like

• 2 tbs “yoursuper mellow yellow”

• 2 tsp cinnamon

• 5 generous tbs peanut butter

Instructions

Firstly soak your pitted dates in warm water until soft, then simply put all the ingredients in a food processor.

When you’ve achieved a smooth consistency, then shape the dough into balls and cover them with shredded coconut.

Voila and they are ready for you to eat them!

Leave them in the fridge to store them:)

The process of making them step by step

Soaked pitted dates and walnuts
Gluten-free oats, peanut butter and mellow yellow powder plus cinnamon
The desired smooth consistency
Shape the dough into balls and cover them with shredded coconut
The end result!

Hope you enjoy these as mush as I do! They have a lovely spice to it, is anti inflammatory and gives you an energy boost. The perfect treat or snack when hungry or craving sweet. These mellow yellow energy balls are gluten-free, dairy free, vegan and refined sugar free!

To get your “mellow yellow” superfood mix, visit https://yoursuper.com or https://yoursuper.eu and use my code MELANIESTOKKE to get 15% off!

With love & care, Melanie x

Breakfast, Uncategorized

Stepping up the game with yoursuper smoothie bowl

I present you this “Energy Bomb” smoothie bowl

If you read my previous post, I said I would share recipes with you adding the superfood mixes from “yoursuper”, which I’m ambassador for. So here’s first one, and of course that’s smoothie bowl beginning with. It’s the perfect way to kickstart your day, leaving you energized and radiant!

Ingredients

• A cup of frozen berries

• 1 banana

• 100 ml plant based milk, add more if needed but you want to achieve creaminess so pulse well with your smoothie blender

• 1 tsp of “Yoursuper Energy Bomb” superfood mix powder

Toppings

• Coconut chips

• Berries like raspberries here

• Dried cranberries

• Pomegranate

• Cacao nibs

• Nut butter

• Granola

Simply blend well all the ingredients in a smoothie blender until you’re satisfied with a smooth consistency. Then add your favorite toppings like for example what is mentioned above:)

Enjoy and start your day full of energy with this breakfast idea!

With love & care, Melanie x

Visit https://yoursuper.eu/collections/your-superfoods/products/energy-mix using my code MELANIESTOKKE to get 15% off when you buy for example the superfood mix “Energy Bomb” that will take your smoothie bowl to a whole different level!
Well Being

Yoursuper everyone

I’m excited to share that I’m an ambassador for https://yoursuper.eu and can finally show you their products as I’ve tried them out first. I absolutely love the superfoods they are promoting for health benefits. All mixes are plant based, naturally dried superfoods without any fillers, sweeteners or artificial ingredients. It’s natural and real, values I also stand for, that’s why I couldn’t be more honored to be a part of the yoursuper family. As for you, I would love for you to join this healthy movement with us as it increases your micronutrient intake and supports your health so that you can truly thrive. Therefore, I’m sharing my discount code giving you 15% off when you purchase at their website https://yoursuper.eu / https://yoursuper.com, using my code MELANIESTOKKE.

They have many kinds of superfood mixes, but to start with I have tried “Super Green”, “Energy Bomb”, “Power Matcha” and “Mellow Yellow”. To give you an idea of how to apply them into your lifestyle and eating routines, I’ll share recipes of how to add them. Also I want to share the health benefits as I’m passionate about foods that are fuel to perform and good for your well being.

I introduce you the yoursuper mixes

First up is “Energy Bomb”. This superfood mix is made for long-lasting energy so that you can be at your best throughout the whole day! As for being an athlete, I know the importance of keeping my energy levels steady and high. Therefore, I swear to this mix as it helps me sharp and energized so that I can perform at my best. I believe everyone are looking for something to make them feel radiant and full of energy to keep up with what the day has in store for them. That’s why I’m happy to share this superfood star with you as it helps you boost your energy levels for up to 8 hours! I think it’s thereby safe to say goodbye to coffee.

Ingredients: açaí, guarana, maca, lucuma & banana powder.

Next up we have “Yellow Mellow”. This one is perfect as we live busy and stressful lives that can cause inflammation in our bodies. That’s why this powerful blend of Ayurvedic herbs and adaptogens that will help you de-stress and make you feel well rested rejuvenated. I love that this mix has added pepper as it helps us absorb better the turmeric which is anti inflammatory super ingredient!

Ingredients: turmeric, ashwagandha, ginger, cinnamon, lucuma & pepper powder.

Next in row is “Super Green”. This one is for immunity. It’s crucial for our health to have a strong immune system to function well. But it isn’t always that easy to cover all the greens and vitamins we need throughout the day as we may not find it interesting eating greens or are good at completing meals with all the nutrients we do so need. Therefore, this is an easy way to increase your intake of nutritious greens and natural micronutrients (with all essential vitamins and minerals) as one spoonful equals one handful of greens! How mind blowing is that.

Ingredients: wheatgrass, barley, grass, baobab, moringa, spirulina & chlorella powder.

Last one we have “Power Matcha”! This one’s for focus. It’s high in antioxidants and contains natural caffeine. A great replacement for coffee guys:) The superfoods makes a great energy boost as it also optimizes your focus and productivity. In addition it also counts as a portion of greens, wow is all I can say.

The superfood mixes from yoursuper taking my smoothie bowl to a whole different level!

Here is an idea of putting one teaspoon of “Super Green” & “Energy Bomb” in your smoothie bowl!

Stay tuned folks as I’ll share delicious recipes using the yoursuper mixes and help you out on how to apply them in your life.

Remember to use my code MELANIESTOKKE when you purchase at their website https://yoursuper.com / https://yoursuper.eu so that you can get 15% off!

Join me and the yoursuper family & movement as we step into a healthier lifestyle together and bloom with food!

With love & care, Melanie x