Breakfast

Green beauty smoothie

That actually tastes really good!

You know what they say, outer beauty reflects from the inside. I’ve been lately understanding this, as my morning habit these days has been to drink celery juice.. I can tell from experience that my skin is glowing, purer, less irritated. Also, this green beauty smoothie helps. It’s a great way to get your needed doze of greens and superfood. Aaand, it tastes really good! I am familiar with the skepticism, been there and tried so many times to nail the taste of it. This time I have, and therefore I’m really happy to share the recipe with you guys so that you can also benefit from a healthy smoothie that will make you glow and feel energized.

Remember to use my code MELANIESTOKKE when you purchase at https://www.yoursuperfoods.eu for a 15% off. I’m sure it will be a worthy investment as the superfoods powders are the stars in this recipe. Their products are organic and natural, only good stuff. This green beauty smoothie ain’t the same without them. So make sure you don’t skip on the superfoods, as they will empower you towards a healthier lifestyle.

Ingredients

• 6 cubes of frozen kale or spinach

• A good handful of frozen mango, banana and pineapple mix

• Half an avocado (best if ripe)

• 2 dates

• 1 tsp of super green https://www.yoursuperfoods.eu/products/super-green

• 1 tsp of power matcha https://www.yoursuperfoods.eu/products/organic-power-matcha-mix

• Juice of half a lemon

• 3 dl apple juice

• 1 dl plant based milk

Instructions

Add all ingredients in a blender until all is well mixed and have a achieved a smooth texture. If you want it less thick, simply add more liquid – either more juice or milk.

Enjoy your healthy green smoothie, which is great for either breakfast or as a snack in between meals.

Benefits from this smoothie are:

– It’s dairy free

– The superfoods helps you to optimize your focus and productivity

– High in antioxidants

– Natural in caffeine, no need for many cups of coffee

– An easy way to increase your intake of nutritious greens

– Naturally high in fiber and healthy prebiotic

– Ensures you stable blood sugar level and your hunger strikes in check

With love & care, Melanie x

Breakfast

Healthy gluten-free scones

Gluten-free, vegan, dairy-free and refined sugarfree

I would never have thought that these gluten-free and healthy scones could have turned out so good! Thanks to the gluten-free flour mix from helios, making that possible. One is not enough when they have nuts, raisins and dark chocolate in them. The dough is not dry at all, and they taste great with nutbutter, chocolate spread or berry jam! It’s the perfect recipe to bake on a relaxing Sunday, and the time baking them won’t take you long. Can’t resist them can you? Let’s bake em!

Ingredients

• 550 g gluten-free mix from https://www.helios.no/produkter/glutenfritt/helios-lys-bakemiks/

• 2 dl lukewarm water

• 3 dl almond/oat milk or Andy other plant based milk you prefer

• 1 tsp baking powder

• 4 tbsp olive oil

• 2 to 4 tbsp coconut sugar (the scones I baked, I used 2 tbsp, but if you prefer them sweeter, add more to your liking.)

• 1 tsp salt

• Add chopped walnuts and hazelnuts, dark chocolate chips and raisins. You decide the quantity! Ps: I did one dough with nuts and raisins, while the other one with dark chocolate chips added.

Instructions

1. First add all your dry ingredients in a bowl.

2. Then add the milk, water and oil, stir well. Afterwards knead the dough by hand and if too sticky to begin with, use a spoon or spatula.

3. Cover the dough with plastic wrap or kitchen towel for about 30 minutes. Don’t worry if it hasn’t risen, cause mine didn’t hehe.

4. Now you can add your chopped nuts, raisins and chocolate chips, at this stage it is easier to knead the dough. Shape it into two round pieces and cut almost through to 4 new pieces.

5. Bake in the oven on 220 degrees for 15 minutes. Make sure to watch over the baking time as it depends on the oven and size.

Happy baking everyone and hope you enjoy these guilt free, healthy scones!

With love & care, Melanie x

Breakfast

Raspberry & mango smoothie bowl

Reminds me of the tropics!

I absolutely love this smoothie bowl version. It reminds me of being in a tropical country and the bright colors just makes me immediately smile. Also I adored the combo of dried apricots on top, haven’t had that with my smoothie bowl before and I’m so happy I tried that! So so good.

Ingredients

• Fist size of frozen raspberries

• Half a fist size of frozen mango

• 1 banana

• 1 tsp of “energy bomb” superfood powder by http://www.yoursuper.eu

• 1 tsp of rice bran powder ~ https://www.super-nature.no/rice-bran

• 200g coconut yoghurt or 100 ml coconut milk

Instructions

Blend all ingredients together in a blender and have your favorite toppings with it! I had on mine, hemp seeds, goji berries, almonds and dried apricots.

Enjoy and have a blissful morning when you eat this smoothie bowl!

With love & care, Melanie x

Savoury

10 minute quick pasta

Vegan, gluten-free & dairy free

When I’m super busy with my training schedule and veeeery hungry after practice, I make this simple, tasty and easy 10 minute pasta, which doesn’t take long.

Ingredients

• Glutenfree pasta

• Green pesto ~ https://www.helios.no/produkter/pastasaus-pesto-og-smakssettere/

• Sun-dried tomatoes

• Broccoli

• Spinach

• Zucchini

• Avocado

• Coconut oil

• Optional: dried oregano & garlic powder

• Chili flakes, salt, pepper, lemon juice to taste

Instructions

1. Boil water in a pot and cook your pasta for about 8-10 minutes.

2. Cut your veggies and fry them on a pan medium heat with coconut oil. It’s healthier to fry with coconut oil as it handles high heat better.

3. Put your cut veggies into the pan ~ your broccoli and zucchini, add flavor to it with dried oregano and garlic powder. After 7 minutes, sauté the spinach and cook all together for another 3-5 minutes.

4. When the pasta is done, drain the pasta in a colander over the sink and put it over into a bowl.

5. Add to your liking 1-3 tsp of green pesto and stir it together with the pasta. Add cut sun dried tomatoes and avocado. Flavor it with lemon juice, salt and pepper + chili flakes if you like it.

Enjoy!!!

With love & care, Melanie x

Savoury

Honey mustard kale salad

Rainbow salad

You immediately start feeling good when you treat yourself with care and serve yourself a nutritious meal. It also affects you positively when seeing a colorful salad with all the colors of a rainbow. It’s so easy to make it and you only need lots of vibrant colored veggies, plus a good salad dressing that does the trick. Remember, the more colors of vegetables, the better the variety of nutrients you’ll get:)

Ingredients

• Kale

• Rucola

• Red cabbage

• Carrots

• Paprika

• Avocado

• Zucchini

• Sweet potatoes

• Sprouts

• Oil, lemon, salt and pepper to taste

The salad dressing

• 1 tbs dijon mustard sauce

• 1 tbs honey

• Juice of half a lemon

• 1 tbs extra virgin olive oil

• Salt & pepper to taste

Instructions

1. Put the oven on 220 degrees and bake your chopped sweet potatoes and cut slices of zucchini for about 20-30 minutes. Before putting them on a baking tray with parchment paper, mix them with a bit of oil and they are ready when soften and golden brown.

2. Make the salad dressing and “massage” it with the kale & rucola by hand. That way the flavor enhances and the kale is more softer to eat.

3. Chop your other vegetables like red cabbage, carrots, paprika and avocado.

4. When all is done, put everything together in a bowl and plate it up. Top the salad with sprouts and enjoy a tasty, colorful rainbow salad!

With love & care, Melanie x

Breakfast

Matcha yoghurt Breakfastbowl

Far from boring guys

It’s so easy to put flavor into your natural yoghurt. And my favorite these days is matcha. I use the superfood powder “power matcha” from https://www.yoursuperfoods.eu/products/organic-power-matcha-mix. This mix is all natural and organic, a nutrient-dense blend of greens and brain boosting superfoods to optimize your focus! It’s an excellent source of antioxidants and is high in vitamins, iron and potassium. Instead of swearing to your coffee with caffein in the morning, give it a try with this breakfast bowl instead which even contains a serving of your daily greens! Far from boring guys. And with only health advantages to offer you.

How to make it

1. You’ll need Greek or dairy free yoghurt version like coconut. Mix it with 1 tsp of matcha and blend well together.

2. Add your favorite toppings with it. I used raw honey to sweeten it up, cashew nuts, cacao nibs, hemp seeds, flax meal and blueberries!

Enjoy your wholesome breakfast bowl, with a tasty, healthy, nutritious and interesting yoghurt to kick start your day!

With love & care, Melanie x

sweet

Orange cinnamon buns

With orange flavor & cardamom

I mean, who doesn’t love cinnamon buns? Silly question I know cause the answer is yes to the majority. Anyways, I wanted to make a different kind this time, trying cardamom and orange! Now who loves that kind? Me! And so will you when you bake them. It resulted into a new favorite as it got so much flavor. It’s definitely a blissful moment taking that first bite as it warms your soul with a hug, indeed a necessity these days when it’s minus 13 here in Oslo. So there is my argument for baking these goodies, it will only do you well. And even if it’s not that cold where you are, let’s remind us that these are also healthier as they have no refined white sugar in it, nor butter or dairy milk! I guess i have convinced you enough, so let’s get to it!

Ingredients

For the bread dough

• 100 ml almond milk

• 100 ml water

• 1 tsp coconut sugar from https://www.midsona.no/cocosa/cocosa-sukker/

• 2 1/4 tsp instant yeast

• 60 ml sunflower oil

• 400g white flour

• 1 tsp ground cardamom

• 1 orange zest only

• 2 tbsp orange juice

For the filling

• 55 g coconut sugar from https://www.midsona.no/cocosa/cocosa-sukker/

• 3 tbs dairy free butter

• 1 1/4 tbs cinnamon

• 1,5 tbs ground cardamom

• 2 oranges zest only

• 2-3 tsp apricot and orange jam (I found out that I took a bit too much of the jam when trying to form them as knots, can be a bit messy so you can choose to either skip it or try with just a little)

Top it with shaves almonds! It’s optional but it gives it a good crunch and they just get more irresistible, aaand prettier.

Instructions

1. First add warm almond milk and water to a bowl at lukewarm temperature. Then add the rest of the ingredients, but first start with the yeast and let it rest about 10 minutes before mixing all together.

2. Next step is kneading the dough for approx. 10 minutes if you have a breadmaker. If not do by hand but it might take you longer to knead the dough well. It should be elastic and shaped into a loose ball. In case it’s too sticky, add more flour until the desired consistency mentioned above.

3. Up next is to let your dough rise to doubled size around an hour covered with damp cloth.

4. When the time has passed, sprinkle some white flour to the surface so it’s easier to roll the dough. Use a wooden or marble rolling pin to do the process until you have shaped a nice rectangle!

5. With room tempered dairy free butter, spread it with a spoon equally across the surface. After that add your filling and do same procedure.

6. Fold the dough into 3 parts, one side meets the middle, while the other side does same and at last fold it over for the third time into one piece.

7. Cut the dough into 12 to 13 equally sized smaller rectangles. Then form them into knots tying them together. Let them rest for 45 minutes covered in cling film for them to rise one last time.

8. Bake them until golden brown and soft in the middle on 180 degrees fan oven for about 20 minutes!

Enjoy everybody and comment how it went or if you have any questions/doubts on how to make them.

With love & care, Melanie x

Vegan, dairyfree & refined sugarfree.. Instead with coconut sugar!
Breakfast, Well Being

Smoothie bowl with MCT oil & rice bran

Raspberry flavored

This is the smoothie bowl for healthy skin, hair and nails girls! This one got rice bran powder which exactly helps for that. And let’s not forget the mct oil nourishing your body with healthy fats. Plus, did you know raspberries helps against cramps during your period? Yeah mindblowing and funny at the same time. So make this smoothie bowl for a better well being and as a way to take care of yourself cause your mind, body and soul will thank you for that.

It’s a great recipe to make for breakfast as it’s easy and quick to make. In addition, it’s plant based, vegan, gluten free, dairy free and refined sugar free! It’s purity and vitality in that bowl guys.

Ingredients:

• 200g frozen rasberries

• 50 ml plant based milk, either coconut or oat milk

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

• 1 tsp mct oil from https://www.midsona.no/cocosa/cocosa-mct-oil-100-ml/

• 1 banana, frozen works best if you want it like ice cream!

Instructions

1. In a blender mix all ingredients together until smooth.

2. Enjoy your smoothie bowl with delicious toppings like granola, coconut chips, hemp seeds, cacao nibs, goji berries and some fresh berries on top!

With love & care, Melanie x

Breakfast

Christmas smoothie bowl edition

Gingerbread inspired

Can’t believe it’s soon Christmas! So I’m warming up with some Christmas flavors and making a Christmas smoothie bowl edition in honor of this beautiful, magical and wonderful festive holiday. The season is truly something special, it’s a time which reminds us to be grateful, to be kind, to give and appreciate the present of family and loved ones.

Ingredients

• 1-2 frozen banana

• 1 handful cubes of ice

• 1 tsp cinnamon

• 1/4 tsp cardamom

• 1/4 tsp vanilla powder

• 1/4 tsp nutmeg

• 1 tbs lecithin powder ~ https://www.super-nature.no/lecitin

• 1 tbs nut butter like cashew or almond

• 50/100 ml Almond/oat/coconut milk (see how much you need depending on your blender and consistency)

The spices I used from https://www.helios.no/produkter/krydder/ which are natural and organic!

Instructions

Blend all ingredients in a smoothie blender until smooth.

Tip and facts to be aware of

The lecithin powder helps to make it creamy so I would definitely invest in buying that product. Also the spices from Helios are with no additives. Did you know that there is two kinds of cinnamon? There is cassia cinnamon, which is the type of cinnamon we find in most store shelves and then the other one is named Ceylon cinnamon. Be aware that there is more coumarin than in Ceylon cinnamon. Coumarin gives taste, but it is also a toxin that in large quantities can damage the liver. Therefore I would recommend to use Ceylon cinnamon as it contains much less coumarin than Cassia.

Add toppings like granola & gingerbread cookies to decorate your smoothie bowl.

I hope you feel some Christmas spirit by making yourself this smoothie bowl and may all your wishes come true.

Merry Christmas & have a happy holiday ahead.

With love & care, Melanie x

Savoury

Spinach salad with a dairy free cesar dressing

So so yummy!

I love a colorful and messy salad when mixed with so many yummy flavors! It’s really simple to make, you only need to be good on planning and being effective. How you wonder, well I’ll help you with that. Cause in the morning you will prepare your cesar inspired dressing by putting the cashews in a bowl of water. Then at lunch time or before your dinner, your cashews have been soaked and are ready to become a creamy dressing. Also, you can do this process while you have your veggies in the oven and clean your kitchen or do other duties in the meantime. Time efficiency and preparation right? Then here is the first step on doing this and making yourself a rainbow salad, the recipe!

Ingredients

• Broccoli

• Cauliflower

• Beetroot

• Red onion

• Carrots

• Avocado

• Spinach salad

• Helios glutenfree pasta

• Helios lemon pepper

For the dressing. 80 g cashews, 1 garlic glove, juice from half a lemon, 1 tbs capers or you can skip the ingredient. Depending on your preference of consistency, add 4 tbs of water or olive oil if you like it thinner, though i recommend having it thick and creamy!

Instructions

1. Warm up your oven on 220 degrees and bake your chopped veggies; broccoli, cauliflower, beetroot, red onion and carrots for about 20-25 minutes. Before you put them on a baking tray with parchment paper, sprinkle some oil, pepper and salt.

2. In a pot with boiling water, cook your pasta for about 8-11 minutes.

3. To make the dairy free cesar dressing, have all the ingredients in a food processor. Since you have soaked your cashews for at least 4 hours, (that’s how you’ll achieve the creaminess as they have softened) leave out the water they have been in and rinse.

4. Now, mix all together in a bowl your spinach salad, baked veggies, cooked pasta and fold in the dressing! Have some cut avocado for healthy fat and the helios Leon pepper will be the perfect finishing touch!

I hope you enjoy the rainbow colored salad as much as I do. Being glutenfree and dairyfree it will help you to lower your inflammation, and with lots of good fiber and healthy fats in it it will help out your digestive system.

Here are the products from Helios I used, click on the links below!

https://www.helios.no/produkter/krydder/helios-sitronpepper/

https://www.helios.no/produkter/pasta-ris-og-gryn/helios-glutenfri-pasta-fusilli/

With love & care, Melanie x