Breakfast, Well Being

Red berry & chia swirl bowl

Nutrition is important to me as to how I perform on court, but also how I feel health wise. I’ve discovered a lot through my journey of performance and well being.

If my experience can help you realize something you weren’t aware of, then I hope you find that realization by continuing reading this post.

My personal struggle has been my sinus, however I discovered that certain foods can trigger it and weaken my immune system, making me more exposed to strong allergies of pollen.

Those foods connected to my case of Timothy grass pollen allergy are; legumes, oats, peanuts and tomatoes. However, it may be you’re not getting an allergy effect by all these foods, maybe only one or not to eat every kind all at once. Therefore I encourage you to understand your personal health and body since you know best.

That’s why food choices and nutrition can be different to each and one of us since we all are unique.

Since I was unaware of this and influenced by what I thought was categorized healthy, I didn’t help myself by eating this way for many years making my pollen allergy stronger over time. These facts was an eye opening change for me, and now that I know better, I can help myself to stay healthy. Of course everything with balance, since I have also understood how important it is to listen to your body and its needs instead of resisting.

That’s why I’m eating smoothie bowls instead of overnight oats or porridge. I discovered a new great invention of mixing it with chia pudding and having fun making swirls, it’s a great substitute to granola which normally contains oats. However, I found a solution to it making grainfree granola which also works perfectly. Yet, I must say I don’t mind mixing it with chia pudding. The benefits are many by eating it, you see chia seeds are high in fiber, protein, contains healthy fats and calcium. It’s perfect together with lots of berries as it stabilizes your blood sugar and which gives you a feeling of satiety.

Hoping this will make you more aware of what you eat and how you feel so that you can perform and be your best self.

Recipe & ingredients

• 1 cup frozen raspberries

• 1/2 cup frozen strawberries

• 1-2 frozen bananas

• 120 ml coconut milk

• 1 tsp rice bran from https://www.super-nature.no

Blend well together in a smoothie blender.

• 3 tbsp chia seeds

• 100 ml coconut milk

Set aside for 10 minutes and let it swell for it to become chia pudding!

Ps: it’s delicious with hazelnut butter, goji berries and dried apricots. Have fun making swirls when adding the chia pudding on top of your smoothie bowl!

Enjoy!

With love & care, Melanie x

Breakfast

Eatmytrip Barcelona ~ Brunch

Alps Brunch & Açaí bowl

Barcelona is heaven on earth when you wanna eat great brunch in town. There are so many amazing cafés to go eating and enjoy delicious, colorful dishes from their menus. With some research and evaluation, I came across eatmytrip on google. They did not disappoint. A cozy little place but with an abundant space full of passion and love, I felt immediately at home. I loved their originality in interior, platings and flavors. It was an adventurous experience by the atmosphere and the different tastings of food components. And who doesn’t love new things to try and explore right?

Their menu offers vegetarian, vegan and gluten-free options, so it’s a place for everyone to enjoy. I tried their alps brunch; so delicious with the combination of truffle, Parmesan and cheese together with roasted potatoes, mushrooms, poached eggs and pickled onion. It’s symphony to my ears and truly satisfied my tastebuds. The gluten-free seed bread was also pitch perfect with it.

Then, the açaí bowl like no other I’ve tasted before! So creamy, so yummy and I loved that it didn’t have lots of seeds from the berries sticking to my teeth! The color of the smoothie was beautiful, the toppings bringing it next bevel with mouthwatering sweet mango and strawberries, accompanied by crunchy buckwheat granola, coconut chips and gluten-free chocolate chip cookie. Another star component of the dish being so gooey and moist.

Can you see what I mean?

But the brunch didn’t stop right there you see.. I had to finish it in style with their chocoloco pancakes and man that made me loco by how amazing they were. From how beautifully they plated it, to harmonizing the flavors of crunch by red velvet crumbs to creamy coconut mousse and hazelnut ice cream. However, topping it off with fluffy well made American pancakes. I loved that they went loco with the chocolate sauce because that’s the way it should be if the dish says so right? Still day dreaming about them, no doubt I’m coming back for more!

Take a closer look of them guys
Matcha latte served in a dead skull cup, this is what I mean by how cool they are by being so original!

So if you are in Barcelona and want to enjoy a top notch brunch place, this is the café to go. Enjoy and don’t hold back.

With love & care, Melanie x

Breakfast

Pistachio & chia pudding bowl

And with a superfood ingredient: spirulina!

This bowl will give you a kick start for the day, make you full and keep your blood sugar levels in check, plus will nurture you with lots of healthy fats, protein, minerals and vitamins. So let’s rock and roll and make this day awesome!

Ingredients

• 2 frozen banana

• 1/3 cup / 80 ml oat milk

• 1/4 cup / 60 ml pistachios

• 1/2 tsp cinnamon

• 1 tsp spirulina from Supernature

• 1 medjool date

Blend all ingredients in a blender.

For the chia pudding add 3 tbsp of chia seeds with 150-200 ml of coconut milk and stir. Set aside for 15 minutes until it thickens. If too thick add some more milk.

Enjoy it with cashew butter and granola.

It’s so delicious, thick and rich in flavor, all you can ask for!

Take a look and you’ll see…
sweet

Chocolate raw balls

Such a delicious treat/snack

It’s weekend and you might be wondering what to treat yourself with and how to satisfy your sweet tooth? Well, don’t you worry, cause I’ve got you covered. These chocolate raw balls are so delicious, they are nut free, dairyfree, vegan, glutenfree and refined sugar free! It got a rich chocolate flavor, with a hint of coffee and a yummy crunch from the buckwheat! The recipe is from talented Tiril Refsum, in her book “Rågodt”.

These are perfect to make on a Sunday as you can save them up for the week when the hangry mood strikes or you need a quick snack in between your busy schedule. Also not a bad idea to reward yourself with a treat after a good long day of work either;)

The ingredients you’ll need are simple:

• Dates

• Shredded coconut

• Cacao powder

• Espresso shot (2 tbsp) or 1 tsp of coffee powder

• Coconut sugar / brown sugar (if you don’t have any of ingredients play around with honey or maple syrup but then see with the consistency of the dough)

• Salt to enhance the chocolate flavor

• Whole buckwheats

Just mix all ingredients in a food processor except the buckwheat until the dough becomes sticky. Then you can add in some buckwheat to your preferring and pulse lightly with the food processor so that it’s mixed with the dough. After you can roll them into balls and cover them with either cacao powder or shredded coconut.

As this is a recipe from the book of Tiril I won’t share the exact measurements but the ingredients are there for you to try it out and make the delicious healthier treat/snack.

Refrigerate them after you have rolled them into balls! Then after 30 min, you can enjoy them;)
Keep them in an airtight container in the fridge and they last for a week:)

Have a lovely Sunday guys,

With love & care Melanie x

Breakfast

Toppings to your smoothiebowl

So, about toppings… Those options are endless and I love how I can just play with it! A smoothie bowl topped with granola, gojiberries, coconut flakes and bee pollen takes it to another level. From my earlier post, I made this grainfree chocolate granola that gives it a great crunch with the clusters, then the gojiberries as well which are rich in antioxidants. The coconut flakes harmonies the flavor and takes me to the tropics. Then last but not least, the bee pollen, making it look even prettier with more vibrant colors in display! It’s also with lots of health benefits, it says that the ancient swore to it for vitality.

Other toppings I love are dried fruit like cranberries, dates and apricot. For a sweet tooth like me cacao nibs satisfy that need and gives it a great crunch too!

I encourage you to invest on toppings to your smoothie bowl since it will be an investment to your health and well being. In addition, it makes your bowl look so vibrant and pretty! Even though you might not think about it, making it a priority to invest on small things like these, means you care about yourself and that is so important for your own reflection and self esteem.

Where I get my favorite toppings are from organic and sustainable products produced by Helios & Supernature, check them out more here:

https://www.helios.no

https://www.super-nature.no

With love & care, Melanie x

Breakfast

Chocolate Grainfree Granola

Crunchy and delicious!

Sinus health is something I want to discuss about in this blog post. Through my experience, I have realized that some foods trigger my sinus and immune system. It’s due to cross allergies you eat that affects your pollen allergy. In my case, I have grass pollen and foods like oats, peanut butter, legumes, tomatoes and wheat triggers that immune response, affecting my health. When I got the news I was kind of devastated since that has been my diet for so many years, however it all made sense to me. Therefore, I could choose to either feel like a victim or make a choice of seeing the opportunity in changing my well being. I made a commitment to look at solutions, how could I replace other foods and still enjoy? That’s why I changed my mindset into looking at recipes replacing porridge or overnight oats to smoothie bowls for breakfast, in addition to making a grainfree granola as topping which is the recipe I will share with you here!

I hope this is insightful for you and that it can make you reflect on your own personal experience to make those necessary changes into feeling better!

What’s without a doubt is that making this granola is way healthier than the store bought cereal loaded with sugar;)

It’s glutenfree, grainfree, vegan and refined sugar free! And better because of chocolate..

Ingredients

• 1 cup raw cashews

• 3/4 cup shredded coconut

• 1/2 cup raw pumpkin seeds

• 1/4 cup hemp seeds

• 1/4 cup sesame seeds

• 1/4 cup ground flax

• 1/4 cup cacao powder

• 1 tsp cinnamon

• 1/2 tsp sea salt

• 1/4 cup maple syrup

• 2 tbsp coconut oil, melted

• I also added some almonds and walnuts. If you would want to swap them for some of the other seeds instead you can, or add them to your liking as I did.

Instructions

Mix all ingredients together until all ingredients are well covered with the maple syrup and oil. Then spread it out evenly on baking sheet with parchment paper.

Bake on 160 degrees for 15 minutes, then allow to cool to room temp for 45 minutes-1 hour before breaking into clusters.

You can store it in an air tight container or glass jar and you’ll have your granola ready for your breakfast with yoghurt or milk or on top of your smoothiebowl!

Enjoy,

With love & care, Melanie x

Dessert

Paleo Blueberry Coffee Cake

Glutenfree, dairyfree and refined sugarfree!

It’s weekend and it’s time for a treat right? I made this paleo blueberry paleo cake on a Saturday evening with my childhood friend, as I planned for us to make it as a nice dessert which I found on Pinterest! There are so many talented people and there are so many delicious recipes to find! However, many times I don’t know where to start cause I find so many recipes I wanna make.. But I finally decided to make this occasion hanging with my friends over dinner to enjoy ourselves. And the day after, on a lazy Sunday morning for breakfast, this cake only got better, so so yummy with yoghurt and more fresh blueberries to it.

The recipe is from “the roasted root”, check her out and if you wanna treat yourself with this cake too, I suggest you click right away to her site now;) https://www.theroastedroot.net/paleo-blueberry-coffee-cake/

Baking with high quality ingredients is essential, therefore I’m really happy with the products from cocosa – https://www.midsona.no/cocosa/. As you see of what ingredients you’ll need for this cake, are coconut flour, coconut sugar (pictured above) and coconut oil. In addition you’ll need almond flour, coconut milk, eggs, baking powder, cinnamon and walnuts. That’s why it’s glutenfree, dairyfree and refined sugarfree!

This cake is super delicious with vanilla ice cream for dessert, or when having it for breakfast the day after with your coffee. Then you should definitely eat it with either Greek yoghurt or plantbased coconut yoghurt if you want it dairyfree.

Enjoy yourself with a healthy and yummy treat guys!

With love & care, Melanie x

Well Being

Glutenfree & vegan waffles with carrot!

Making healthier choices everyday is a step towards better well being. But don’t be misled, balance is so important, like everything in life. Therefore, don’t be too hard on yourself in the first place and enjoy the journey! Here I had made myself a healthier version of what I love; waffles. It can be difficult understanding or being open about if it will still taste great when made healthy. However, I can assure you, it’s no problem at all and with those toppings it’s nothing to miss.

These waffles are gluten-free, dairyfree, plant based, vegan and refined sugar free! They also have a hidden vegetable in it… Carrot!

Ingredients

• 5 dl oats

• 2,5 dl buckwheat flour

• 1 banana

• 8 dl plantbased milk (I used oat milk)

• 1/4 tsp cardamom

• 1 tsp cinnamon

• Pinch of salt

• 2 tbsp coconut sugar

• 1 shredded carrot

Instructions

1. First add all ingredients except the shredded carrot in a blender. When the batter is smooth, then you can stir in the carrot with a spoon.

2. Heat up your waffle maker and add some coconut oil to it so that the batter doesn’t stick.

3. Have your favorite toppings with it! I love both savory and sweet, the options are so many! On the picture I had homemade hazelnut and chocolate spread with slices of strawberries and coconut yoghurt on top. For the savory part, I did homemade beetroot hummus with slices of avocado, olives, pesto, afalfa sprouts and chili flakes. The combinations are so so good!

Enjoy a nutritious waffle and congratulations on taking one step further on your journey towards healthier food choices.

With love & care, Melanie x

Savoury

Tasty dressing to your salad!

I know how salads can be boring, but that’s why it’s important to have a delicious salad dressing to it which makes the difference! Also know how to build your salad into becoming nutritious and interesting! Start off with a base, it can be rucola, iceberg salad, spinach, kale. Then add your veggies like shredded/cut beetroot, carrots, cucumber. Next up, mix together either oven baked sweet potato or whole-wheat/gluten-free pasta for healthy carbs. Let’s not forget the protein, I added soybean based chicken as a plantbased meat alternative. Lastly perfect it with the tahini salad dressing!

Ingredients

• 2 tbsp tahini

• 1 tbsp maple sirup / honey works too

• 1 tbsp Dijon mustard

• 2 tbsp balsamic vinegar

• If too thick and you want it more runny, add olive oil. Taste with salt and pepper and squeeze some lemon in the end over your salad!

Enjoy a healthy, nutritious, balanced plantbased salad!

With love & care, Melanie x

Savoury

Glutenfree veggie pizza

Full of flavor!

Are you ready to take pizza to a different level? I challenged myself by making it gluten-free and testing out new food combos together. I love the sight of it, so colorful that it immediately gives you good vibes right? So you just gotta be open to it, but I promise, one thing for sure is that it’s full of flavors! Aaaand it’s healthier, so cheers to that!

Ingredients

Pizza dough gluten-free

• 400 grams dark gluten-free baking mix from http://www.helios.no

• 3,5 dl lukewarm water

• 25 gram dried yeast

• 1/2 tsp salt

Toppings

• Red pesto from http://www.helios.no

• Créme frâiche (plant based or dairy)

• Butternut squash

• Beetroot

• Artichokes

• Green olives

• Pine nuts

Instructions

Pizza dough gluten-free

1. Mix together the gluten-free baking mix together with the dry yeast, salt and stir in the lukewarm water. See if you need more flour or liquid as you want to knead the dough by hand. Therefore, it cannot be so sticky or runny that it’s impossible for you to do that!

2. Let the dough rise beneath a plastic film roll for a about 1 hour.

3. Roll the dough and put it on a baking tray with parchment paper.

4. Let the dough rise for another 30 minutes before you add the creme fraiche base and put the pizza in the oven on 180 degrees for 20 minutes.

Toppings

1. Peel of the skin of the butternut squash and beetroot before you cut them in thin slices and drizzle some oil before being put in the oven on 200 degrees for about 25 minutes.

2. Then when the pizza and veggies are cooked ready, add your toppings on it. First you smear red pesto on the pizza base, then decorating with the oven baked butternut squash and beetroot, and let’s not forget the olives, artichokes and pine nuts on top too! A tip is to drizzle some honey or agave syrup as it harmonizes the flavors.

I hope you enjoy this vegan, dairyfree and glutenfree pizza and don’t worry, you can easily make it vegetarian with some cheese added as that makes completely sense too, hehe. What I only hope is that you will feel inspired to eat a healthier version of a pizza with more vibrant colors and veggies on your plate!

With love & care, Melanie x