Easy protein pancakes

• 50gr grain or nut flour (almonds, cashews...)
• 1 egg
• 1 tbsp plant milk

Mix all and fry on low heat

Breakfast bowl cake

• 40 g (5 tbsp) oatflakes (or buckwheat flakes)
• 80 ml (6 tbsp) plant milk
• 100 g apple puree
• 1 tbsp psyllium
• 1 pear
• 1/2 tsp cinnamon
• 1-2 squares (10-20g) chocolate

Butter or oil a small bowl. Add the flakes, milk, puree and psyllium. Mix well. Add cinnamon and pear cut into small pieces. last insert the chocolate in the middle. 

Cook in steamer for 8 minutes. Allow to cool, then remove from bowl. 

• Proteines = 9-10g (350-420mg of tyrosine)
• Low glycemic index (lots of fibres) 
• Good for breakfast or snack

Berry Granola

• 200gr (1 1/4 cups) buckwheat groats 
• 125gr (2.5 cups) coconut flakes 
• 150gr (1.5 cups) oats 
• 100gr (1 cup) each of sunflower seeds & flaxseeds
• 2 tbsp each sesame seeds
• 120gr (1 cup) cran or lingon or blue berries 
• 300gr (1 cup) date syrup
• Vanilla extract
• 50ml (1/4 cup) olive oil
• Optional: 500gr kale, blended to small crumbs

Mix dry ingredients: buckwheat+coconut flakes+oats+seeds and berries. Heat honey or syrup with olive oil and vanilla extract until liquid. Pour over the dry mix and stir well. Add kale if using. 

Bake on an oven tray (no thicker than 2cm layers) @ 170 degrees for 35mn. If it is sticky bake some more. It should be dry. 

Wait until completely cool before breaking up the clusters with your fingers. 

Bircher Chia Parfait

Put a little work in the night before, and wake up to this delicious and nutritious breakfast treat the next day. 

• 3/4 cup / 60g oats
• 3 tbsp / 36g chia seeds
• 1 1/4 cups milk
• 1 1/2 tsp syrup
• Ground cinnamon
• 100g Greek yogurt
• 1 cup chopped mango
• 1/4 cup fresh raspberries
• 1/4 cup / 35gchopped almonds

In a medium bowl, stir together oats, chia seeds, milk, syrup and cinnamon. Cover and refrigerate until thickened, at least 8 hours and up to 3 days.
To serve, layer oat mixture, yogurt, mango, raspberries, and almonds into glass cups or jars. Serve immediately or cover and refrigerate for up to 1 day. 

• Proteines = 30g (1200mg of tyrosine)
• Excellent fiber and fats (omega 3 and monoinsaturated)
• Magnesium, zinc, calcium
• Excellent for lasting energy (high dopamine) 
• Good for breakfast or after sports

Ricotta Pancakes

• 350gr ricotta / quark / keso
  
• 1 cup (250ml) milk (almond or oatmeal)
  
• 1.5 cup (265 gr) flour (mix of several works well)*
  
• 1 tbsp crushed linseeds
• 4 eggs
  
• 2 c.a.c. baking powder
  
• 2 c.a.c. ginger
• 1 tbsp agave syrup or honey
• 2 tbsp oil (coconut is best)
  

*I tried: 1/2 cup each of maizena, rice flour and spelt (ideally einkorn = petit epautre in France)

Separate eggs and beat egg whites until fluffy. Mix eggs yolks +ricotta +sugar +milk, then add dry ingredients. Incorporate egg whites softly. Cook in batches 60gr (1/4 cup) at a time for 1 min each side. You can mix eggs directly, the paste will just be less fluffier.

Salty variations: grated cheese, chives, citron peppar

Sweet variations : 1 tbsp cacao, 1 banana, vanilla

Cereal bars

• 2 tbsp honey
• 1/2 cup shredded coconut 
  
• 1/2 cup oatmeal or oatflakes
  
• 2 cups dried fruit
  
• 1/2 cup almonds or sesame seeds
  
• 1 cup coconut milk powder
  
• 1/3 - 1/2 cup orange juice

Heat honey. Mix with coconut, oatmeal, dried fruit, nuts and milk powder. Last add juice. Flatten in oven pan and let cool in fridge for 4 hours. Cut into squares. 

Date & Chocolate Squares

Desserts aux légumes by Noémie Strouk

For the garnish:

• 175 gr dates minced
• 200 gr sweet potatoes cut into small cubes
• 220 ml water
• 1 vanilla branch
• 1 tsp cinnamon
• 50 gr sugar (coconut, agave)
• 80 gr dark chocolate

Bring water to boil with all ingredients, except the chocolate. When potatoe is done, add chocolate and let melt on the side.

For the crumble:

• 180 gr oat flakes
• 170 gr flour (rice, coconut, corn or potatoe)
• 135 gr sugar
• 160 gr salted butter softened

Mix with your hands to create crumble texture.

Place 2/3 of crumble in pan and press down. Cover with filling, then add rest of filling on top.

Bake 50 mn @ 180.

Coconut & Oatcrunchies 

From Vipassana meditation centers

• 65 gr water
  
• 60 gr rapeseed (colza) or olive or coco oil
• 75 gr flour (rice flour or almond) 
• 125 gr sugar (replace with dates or agave)
• 75 gr each of grated coconut and oat flakes
• 1,8 gr salt
• 0,3 gr bicarbonate

Mix dry ingredients separately. Add oil, then water. Spread on baking paper 1 cm thick. Bake @ 180 degrees for 20 minutes but verify during with a knife. 

Cut the cake into squares before it cools.  

Cacao tahini energy balls

• 65 g (1/4 cup) tahini
• 350 g (2 cups) pitted dates
• 20 g (1/4 cup) cacao powder
• 2 tsp sesame seeds

Blend tahini, dates and cacao until smooth. Refridgerate 30 mn. Roll into balls and place in a zip bag with the sesame seeds. Makes approx 10 balls. Shake. Keep in an airtight container for up to 2 weeks.

• Proteines/ball = 2g (100mg of tyrosine)
• Very sweet

Date & cashew balls

• 100 g each of cashew nuts and dates
• 1-2 tbsp water

Blend nuts and dates, adding water as needed. Flatten between two baking sheets and cut in pieces. Store in fridge. 

• Proteines/ball = 2g (50mg of tyrosine)
• Very sweet, always eat with fruits or veggies (fibers!)

Lemon verbena bliss balls 

• 250 g (1 and 1/2 cup) cashew nuts
• 20 verbena leaves
• Hot water
• 115 g (1 and 1/4 cup) desiccated coconut
• 1 tsp grated lemon zest
• Juice of 1 lemon
• 60 ml (1/4 cup) coconut water
• 2 tbsp coconut oil
• Vanilla extract, Himalayan salt

Activate the nuts by placing them in a bowl with hot water and the verbena leaves for 2 hours. Drain and blend with rest of the ingredients. Place in the fridge for 1 hour. Form balls. Place them in a bag with more desiccated coconut. Shake. Keep in fridge for up to 2 weeks. 

Coconut chocolate balls

Annika is my Swedish friend in France whom I met in 2015 via our children's school in St Paul. We are kindred spirits who share many interests such as cooking for our families, caring for our homes and sports. We took up boxing together and she introduced me to sprint runs. All very intense.  

• 50ml coconut oil (liquid form)
• 150gr coconut shredded
  
• 2-4tbsp coconut cream
  
• 2tbsp agave sirup
  
• Vanilla powder
  

Mix like a crumble pastry. If needed, add oil and cream. Form small balls and put in fridge 1 hour. Melt dark chocolate (70%) and pour over coconut balls. Let cool. 

Chocolate oat balls

• 100g butter or coconut oil
  
• 100 ml honey or dates or coconut sugar
• 3 tbsp cocoa
• 130-150 g oat flakes
• 3 tbsp cold strong coffee (liquor, rum or konjac)
• shredded coconut, almonds or sesame seeds

Mix butter and sugar. Add rest of ingredients. Stand cool for 1 hour. Shape round balls and roll in coconut or other.  

• Proteines/ball = 2g (70mg of tyrosine)
• High energy and good snack

Ingredients

• 50 ml coconut oil (liquid form)
  
• 2-4 Tbsp (30-60ml) coconut cream
  
• 5 Tbsp (75 ml) honey or dates or coconut sugar
  
• 5 Tbsp cocoa powder
• 150 g almond powder
• Pinch of vanilla powder
  
• 1/2 Tsp salt ("flingsalt")
• 200 g dark chocolate melted

Mix all ingredients except for melted chocolate. Spread out a layer of mixture on cooking paper (approx 1cm). Melt dark chocolate (70%) and pour over the base. Put in fridge 1 hour.

Raw brownies

https://lovingitvegan.com/

For the Brownies

• 3 cups (300g) Walnuts (Raw) or mixed with Almonds
• 2 cups (350g) Soft Pitted Medjool Dates (packed cups)*
• 1/2 cup (42g) Cocoa Powder
• Optional: 4-6 tbsp coconut oil

*If using date paste (not syrup) you should cut it into cubes and soak in hot water. I added half a cup.

Mix the walnuts, almonds (if using), dates and cocoa powder in the food processor. The mix will first become crumbly and will stick to the sides, but then gradually will become sticky and start to clump together into a kind of dough. It needs to be oily and when you grab some of the dough and roll it in your fingers it must stick together.

Press the brownie mix down into the dish and pack it down with the back of a spoon.

For the Chocolate Topping:

• 1/4 cup (60ml) Coconut Oil (Melted)
• 1/4 cup (60ml) Date or Agave Syrup
• 1 tsp Vanilla Extract
• 1/4 cup (21g) Cocoa Powder or 100g Dark chocolate

Melt the coconut oil and chocolate (if using). Add the syrup, vanilla and stir or whisk together until smooth. Pour it over the brownie base and smooth down evenly.

Place the dish into the fridge until completely set before slicing.
Keep stored in the fridge where it will stay good for at least a week. It's also freezer friendly!

• Proteines/piece = 3.5 g (120 mg of tyrosine)
• Excellent for lasting energy (high dopamine)
• Good for breakfast or before sports

Variation for the brownie

• 50ml coconut oil (melted)
  
• 2-4tbsp coconut cream
  
• 5 tbsp honey or dates or coconut sugar
  
• 5 tbsp cocoa powder
• 150gr almond powder
• Pinch of vanilla powder
  
• 1/2 tsp salt ("flingsalt")

Mix all ingredients and press into tray. Make same chocolate topping and pour over the base. Put in fridge 1 hour.

Chia Pudding

• 1 glass warm water or milk
• 1 tbsp coconut oil or rapeseed oil
• 2 tablespoons chia seeds
• 2 squares dark chocolate
• 1 date or honey
• 1 tsp each cinnamon, cocoa powder
• Pinch of sea salt
• 1 tbsp of hemps seeds
• Coconut shredded
• Nuts : almonds, etc
• Half a banana, red berries (choose organic frozen if not fresh)

Mix chia seeds and water and chocolate. Let stand for 10-15 minutes. Add oil and dates. Add rest of ingredients.

Chia & Cashew Pudding

• 1 cup cashew nuts mixed (optional: replace half by almonds)
• 2 cups water
• 1 tablespoon accacia honey (optional)
• 1/4 cup chia grains
• 1 tsp vanilla extract (or coffee or other)
• Salt
• 3 dates chopped

Soak nuts overnight, rinse. 

Mix cashewnuts and water. Add honey, salt and vanilla. In an airtight container, mix with chia grains by shaking only. Pour into separate containers (yoghurt pots, etc). Let stand in fridge overnight.

Serve with fruits. 

• Proteines/pot = 20 g (700 mg of tyrosine)
• Excellent for concentration
• Good for breakfast or snack

Miam Miam

By France Guillain (www.bainsderivatifs.fr)

• 1/2 banana mashed
• 2 tbsp  oil (flaxseed & olive)
• 1 tbsp each of sesame*, linseeds* and a mix of nuts
• Juice of ½ lemon (= 2 tbsp)
• 3 different sorts of fruits cut in small pieces

*Note: these nuts need to be mixed to be digested.

Mix banana with oil until smooth (like mayonaise). Add rest of ingredients, last fruit. 

Optional: peanut butter, grated coconut, ground chocolate.

• Proteines = 7 g (250 mg of tyrosine)
• Good fats (omega 3 and 9), antioxydant
• Anti-inflammatory
• Low in proteine, requires adding yogurt

Salty variation: 

• A cereal, or a tuber, or a root-legume (sweet potatoe...)
• Vegetables
• A tablespoon of legume (lentils....)
• Some animal protein
• Raw organic oil

Crème Budwig

• 1/2 banana mashed or 1 tsp honey
• 1 tbsp virgin oil (olive - omega 9 or colza - omega 3)
• 2 tbsp lemon juice (half a lemon)
• 1 tbsp cereal (buckwheat, barley, rice or oat, freshly ground)
• 1 tbsp seeds (sesame, linseeds, nuts, almonds, freshly ground) or peanut butter or tahini
• Seasonal fruits (blueberries, apples, pears, abricots...)
• 2 tbsp yogurt or fresh cheese

Mix banana with lemon juice, oil and yogurt/cheese until oil is dissolved. Add rest of ingredients.

Notes : In case of constipation, choose oats then barley, sesame seeds or linseeds, linseed oil or rapeseed. 

If you have fragile intestines : choose buckwheat and almonds, then alternate with buckwheat and rice, rapeseed oil. 

For babies : ideal breakfast as of 6 months; choose buckwheat or oat, grated apple, mashed banana. 

For children, youngsters in exams or sportsmen : optimizes their physical abilities and concentration. 
You may add 1 tsp pollen which has amino acids, vitamins and growth hormones. 

A salty variation : replace sweeteners and fruits with salt, garlic and herbs (chives, mint, parsley, basil…); this makes a great "dip" for vegetables or to go with potatoes. 

• Proteines = 12-14 g (350-450 mg of tyrosine)
• Omega 3, calcium and vitamine B
• Balanced
• Good daily

Porridge / Oatmeal

From the Vipassana retreat Dhamma Mahi

Pour 15gr oat flakes into 100ml boiling water. Let boil slowly for 5 minutes. 

Serve with dried prunes and raisins prepared in the following way: place 50gr prunes and 4gr raisins in pan and cover with water. Let boil slowky for 30 minutes. 

Variation with Peanut Butter & Berry

https://bakerita.com/easy-pbj-oatmeal/

 For the oatmeal

• ½ a small banana (50 g), mashed
• ⅓ cup (30 g) rolled oats (not instant)
• ⅓ cup each water and plant milk
• ⅓ cup (50 g) berries of choice (ex.blueberries & raspberries)

For the toppings

• 1 tbsp (16 g) Peanut butter (ideally crunchy)
• 1/4 cup (35 g) Extra berries
• Cinnamon

Micronutrients : 

• Protein = 9-10 g (in mg tyrosine 280-320 / tryptophane 110-130)
• Micronutrients (in mg) = magnesium 90, iron 1.5, potassium 400, vitamins B1 + 5
• Glycemic load : moderate to low and slow glucose rise (presence of fibers, fat & protein)
• Fat (mainly mono-unsaturated) 

• Good for morning energy, preventing mid-morning cravings & stress-related blood sugar swings

You can also opt to add a swirl of soaked chia seeds (adds 2 g protein and omega 3) or some chopped peanuts (adds 2 g protein and 4 g fat) !

Two ways to prepare them : either cook or soak overnight. 

Cooking them affects the glycemic response, digestion, and micronutrient absorption negatively. Tey are easier to digest, give less bloating.

But you choose !

The classic versioin / cooking them is like this : In a small saucepan, mash the banana. Add in the oatmeal, berries, and liquid. Simmer until milk has absorbed into the oats, stirring frequently to prevent burning, about 5-8 minutes. While the oats cook, smash the berries slightly as they warm to help them melt into the oats.

To make oatmeal as overnight oats, you'll simply want to combine all of the ingredients cold and place in a jar. Refrigerate overnight. No need to heat it the next day! 

With Chocolate & Peanut Butter

• ⅓ cup rolled oats, gluten-free if needed
• 1 medium ripe banana, mashed
• ⅓ cup almond milk or other non-dairy milk
• 1 Tbsp cocoa powder
• 1 Tbsp peanut butter
• 1 Tbsp dark chocolate chips
• 1 Tbsp unsalted peanuts, chopped

In a small saucepan, combine oats, banana, almond milk and cocoa powder. Simmer until milk has absorbed into the oats, stirring frequently to prevent burning, for about 4 to 6 minutes.

Place into a small bowl, swirl in peanut butter, and top with chocolate chips and peanuts. Enjoy!

Muhallabia

Served when mothers to newborns come home from maternity in Lebanon

• 1.2 liters milk
• 3 tablespoons rice flour (or ground rice)
• 1 tbsp cornflour
• 6 tbsp coconut sugar (or syrup)
• 1 tbsp rose water
• 100gr ground almonds 
• Ground nutmeg
• Flaked almonds or pistachio nuts

Mix flours with little milk until smooth paste. Heat sugar in rest of milk, add paste, stirring continuously. Simmer until just below boiling point for 15 minutes. Mixture should thicken (not burn!). Add rose water and ground almond, stirring in one direction for 5 minutes. Let cool, then pour into dish. Garnish with almonds and sprinkle with nutmeg. Chill for 3 to 4 hours. 

3 - ingredients Muffins

• 2 bananas
• 4 eggs
• Frozen fruit, chocolate chips, almond powder, etc

Squash bananas with fork. Add eggs and mix well. Add chocolate chips if wanted. I tried adding 1 tsp coconut sugar + 2 tbsp chocolate chips + 12 tsp blueberries.

Place fruits into silicon muffin pans, then cover with paste. Makes 12 mini muffins.

Bake at 180° for 12 - 15 minutes.

3 - ingredients cookies

• 1 banana
• 3 squares of dark chocolate
• 80gr oat flakes (variation: 60gr almond flour+20gr flaxseed flour or only almond)

Squash banana with fork. Add oats and chocolate chips. Shape into balls and flatten on baking tray.

Variation: add 1 egg and nuts or replace banana by grated apple + 1 egg and chocolate chips by raisins and add cinnamon

Bake at 180° for 12 - 15 minutes.

Ingredients

• 300 ml milk (oat or coconut)
  
• 1 cup (250 ml) oatflakes
  
• 2 eggs
  
• 2 tbsp Gomasio (sesame salt)
  
• salt & pepper

Heat milk, then off the stove add oatflakes. Salt, pepper and let swell. Add eggs and gomasio.

Pour 1 part into frying pan with oil and cook 3-4 min. Add anything you want: grated cheese, mashed banana, etc

Ingredients

• 5 to 8 potatoes
• 1 oignon
• 1 to 4 eggs (can be replaced with 240gr silky tofu or flaxeggs)
  
• Seasonings
• Optional : garlic, cheese, herbs, olives

Grate potatoes and oignon. Mix with eggs. Season. Press into pan and fry 7 minutes on each side. 

I tried cooking it in the oven which works great. Use two baking sheets, spread out the crique on one and bake for 10 minutes. Then take it out of the oven and flip it to the other side using the second sheet and another tray. Bake for another 10 minutes and finish with 2 minutes on grill mode. 

Chia & buckwheat based

• 35gr chia grains
• 180ml water
• 35gr buckwheat flour (farine de sarrasin)
• 1 tsp origan
• 1 tbsp each of pine & pumpkin nuts chopped
• Salt

Mix chia grain and water. Let stand 30 minutes. Add flour, nuts, origan and salt. Paste should be sticky.  

Spread on baking paper. Bake in 180° for 15 - 25 minutes. Take out when edges are golden. Add ingredients of choice and bake again for another 10 minutes. 

Quinoa based

• 3/4 cup (135g) quinoa

• 1/4 cup water (59ml)
• 2 tbsp olive oil
• 1/2 tsp baking powder
• 1/2 tsp salt

Soak quinoa overnight in a bowl with 3 times its volume in water. Next day, drain, rince and allow to germinate 1 – 2 days (rincing with water twice / day).

In a blender mix all ingredients until you obtain a paste comparable to pancake paste.

Preheat oven at 200°C.

Spread paste in a pie shaped baking tray previously lined with parchment paper or with oil.

Bake 15 minutes.

Take out and flip it, then bake another 10 to 15 minutes until ready.

Take out and add ingredients of choice. Then bake again for another 12 to 15 minutes.

Seasoned nuts

• 1.5 tsp each of ground cumin and salt 
• 1/4 tsp cayenne pepper
• 1 egg, whites only
• 2.5 cups almonds

Combine spices. In a separate bowl beat egg whitesuntil frothy. Add spices and almonds. Combine. Spread single layer of nuts on parchment paper and bake 25-30 mn at 150 degrees. Keep refridgerated for 1 week. 

Variation

• 1/4 cup coconut oil
• 1/3 cup tamari
• 2 tsp ground ginger
• 1/4 tsp cayenne pepper
• 4 cups pecan nuts

Melt coconut oil and mix with pecans. Spread single layer on parchment paper and bale at 150 degrees for 15 mn. Meanwhile mix tamari and spices. Remove from oven and toss with spice mixture. Bake anover 10 mn. 

Chai latte

• 8 cardamom pods (1/2 tsp)
• 8 cloves (1/2 tsp)
• 4 black peppercorns (1/4 tsp)
• 2 cinnamon sticks (2 tsp)
• 1 piece fresh ginger, sliced
• 2 cups each of plant milk and water
• 4 bags black tea (such as Darjeeling)
• 8 tsp sweetener

Crush the cardamom, cloves, and peppercorns in mixer or in a resealable plastic bag and crush with a heavy skillet. Place the spices and rest of the ingredients in a saucepan; bring to a boil. Remove from heat, add the tea bags or leaves, cover, and let steep for 10 minutes.

Variation

• 1/2 tbsp each of ginger & ground cloves
• 1 tbsp cinnamon
• 1 tsp cardamon

Golden latte

Golden milk, turmeric milk

• Plant milk 200ml for 1 cup
• Turmeric 1/2 tsp powder or fresh grated
• Ginger pinch of powder or fresh grated
• Cinnamon pinch of powder
• Honey 1 tsp
• Pepper
• Coconut oil
• Optional : cardamon, muscade

Ingredients (2 pax)

• 2 cups tea (ideally Chai)
  
• 1/4 cup coconut milk (can be bought in powder form)
  
• 1 tsp coconut oil or MCT oil
  
• Vanilla powder
  
• Cinnamon
  
• Curcuma
  
• Maca
  
• 1 - 2 tbsp cocoa
  

Mix all ingredients in mixer.

Ingredients (2 pax)

• Lemon juice
• Celery stalks
• Half avocado (scrape out all of it)
• Banana (slightly green)
• Kale
• Lettuce
• Ginger
• Wild blueberries
• Herbs: Parsley, Mint, Cilandro (coriander)
• Powder: turmeric, cuma, maka, green herbs, spirulina
• Oils: MCT oil 1 tsp or coconut 1 tbsp and linseed oil

Mix all ingredients in mixer.

Metal Detox

From The Medical Medium

• 1/2 banana
• Wild blueberries
• Cilantro (coriandre)
• 1 tsp each of barley grass, spirulina and dulse
• Optional: 1/2 orange

Ingredients (4 pax)

• 1/3 red beet root (raw)
• Juice from 1 lemon
• Half or whole avocado (scrape out all of it)
  
• 1 banana (slightly green)
• Small piece of ginger
• Powder: turmeric, cuma cuma, maka, green herbs, spirulina
  
• Oils: 4 tsp MCT oil or 1 tbsp coconut and linseed oil
• Red berries

Mix all ingredients in mixer.

Ingredients (2 pax)

• Carrot
• Lemon or mandarine
  
• Ginger
  
• Turmeric

Mix all ingredients in mixer.