Superfood salad

Black beans and lamb’s lettuce should be classified as superfoods.

The pineapple and bean salad bursts with antioxidants, which (among other things) counteract the ageing process in our bodies. Who doesn’t like to hear that? What’s more, this salad contains lots of fiber, which helps to build up and maintain healthy gut flora. The black beans also provide a good portion of protein, the building blocks for muscles, organs and blood.

The phytic acid in black beans appears to be linked to higher bone density and, in tests in laboratory dishes, prevented the growth of all types of human cancer tested to date, while leaving normal cells alone.

Dark green leafy vegetables, such as lamb’s lettuce, are also noteworthy as they have the highest nutritional value per calorie and are associated with the strongest protective effect against common chronic diseases and cardiovascular disease. These diseases can lead to heart attacks, high blood pressure and elevates cholesterol levels.

No more cholesterol-lowering medication

Speaking of elevated cholesterol levels: our body can produce enough cholesterol to meet its requirements. We therefore do not need to ingest cholesterol with our food. Cholesterol is found in animal products whereas plants do not contain any. Therefore, you can eat vegetables, fruit, wholegrain foods, nuts and seeds without having to worry about consuming too much cholesterol.

This is good news for anyone who no longer wants to take cholesterol-lowering medication. With a whole food plant-based diet, cholesterol levels can be reduced to a healthy level within a few weeks.

Anyone who regularly takes medication for chronic diseases such as high cholesterol, high blood pressure or diabetes must bear the following in mind: A whole food plant-based diet usually leads to a reduction in the dose or even complete discontinuation of the medication within a few weeks. These medication adjustments should never be made on your own, but always in consultation with and under the supervision of medical professionals.

Isn’t the power of nutrition impressive?! Side effects of this healthy diet may be increased energy and weight loss, to just to name a couple. You can find even more benefits here.

If you would like more scientific information about nutrition, our cookbook is perfect for you. The first part deals with the results of scientific studies, which are explained simply by Dr. Jeffrey Keller, PhD.

The recipe is calculated for 2 servings and can be prepared in just 10 minutes thanks to the pre-cooked canned beans! If you plan ahead, you can also soak the black beans in water a day in advance and cook them for about 1 hour before eating.

We recommend garnishing the salad with a few nuts of your choice so that all the fat-soluble vitamins can be absorbed. Chopped almonds or macadamia nuts, for example, go particularly well.

• 120 g     lamb’s lettuce or other dark green salad
• 240 g     black beans, cooked (1 can, drained weight)
• 100 g     pineapple, cut into small pieces
• 10          date tomatoes, wash and cut in half
• 10 nuts of your choice (e.g. chopped almonds or macadamia nuts)
• 2 tbsp apple vinegar
• 2 tbsp    Italian herb mixture
• 1 tbsp    oregano
• ½ tsp     dill

Arrange everything nicely and enjoy! As we say in Switzerland: En Guetä!

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Therefore, even if you want to lose weight, you can dig in as much as everyone else. When we switched to a whole food plant-based diet, we all lost a few kilos in the beginning, even though we ate as much as we wanted. No calorie counting, no cutting out carbs or desserts. Sounds too good to be true? You better believe it, because it is true.

We wanted everyone to be able to cook whole food plant-based meals and that’s why we have written a cookbook. Many of the recipes are prepared in less than 30 minutes. The ingredients are clearly listed and the instructions follow immediately. Recipes that can be read and executed from top to bottom. Cooking healthily has never been this easy!

Follow us on Instagram, Tiktok und Youtube for quick, healthy recipes and videos about the impact diet has on our health and beauty.

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The spaghetti Bolognese recipe serves four and we also recommend various vegetables as a side dish. The sauce is prepared in just 15 minutes. Let it simmers to let the different flavours unfold until the lentils are cooked and the pasta is al dente.

If the lentils are ready before the spaghetti, pour off the water and leave the lentils in the pan with the lid on until everything is ready to serve.

Our tip: The sauce can also be prepared the day before. The longer it simmers, the more the different flavors unfold. Yummy! Is your mouth already watering? Then let’s get started with the vegan spaghetti Bolognese recipe:

• 800 g     chopped tomatoes (2 cans)
• 4            garlic cloves, crushed
• 1            onion, chopped finely
• 4 tbsp    basil
• ½ tsp     ground black pepper
• ½ tsp     salt

Briefly sauté the garlic and onion with 200 ml water. Add the remaining ingredients and bring to the boil, then reduce the heat to low and let simmer.

• 200 g     beluga lentils (black lentils)

Heat water for the beluga lentils. When it boils, add the lentils. Cook until they still have a slight bite (takes about 20 minutes).

• 300 g     whole-grain spaghetti

Cook the spaghetti al dente (follow the instructions on the packet). Just before serving, add the lentils to the sauce, mix and pour over the spaghetti. Garnish with fresh basil leaves.

En Guetä! Fancy more delicious, healthy recipes? Check out our first cookbook and follow us on Instagram, Tiktok und Youtube.

Berry powerful fruits

Apart from herbs and spices, berries are the food with the most antioxidants. Among other things, they have anti-cancer properties that can counteract, reduce and even repair damage to our DNA caused by oxidative stress and inflammation!

Berries are therefore definitely worth integrating into your daily diet. In order to be able to enjoy berries all year round, we like to use frozen and dried berries. We fill the dried berries into jars. These are easily accessible in our kitchen where everyone can easily sprinkle a few berries over their muesli, salad or main meal.

In our cookbook you will find even more tips for a healthy diet and more interesting food facts. It’s worth taking a look!

The recipe makes 8 pancakes. If there aren’t any fresh berries you can use frozen ones. However, you should let them thaw first (I know, it’s logical, but I wanted to mention it anyway) or heat them briefly in the microwave. The berries can also be replaced with other fruits and you could add cocoa nibs for variation. The different taste possibilities are almost endless!

• 150 g        whole-grain oat flour
• 2 tsp         cream of tartar (baking powder)
• ½ tsp  baking soda
• 1 tsp         ground Ceylon cinnamon
• ¼ tsp        salt
• ¼ tsp        ground Bourbon vanilla

Mix in a large bowl.

• 2 tbsp       hazelnut butter
• 275 ml      soy milk

In a separate bowl, mix with a whisk until the hazelnut butter has dissolved.

• 2 tbsp       date sugar
• 2 tbsp       applesauce without added sugar
• 1 tsp         apple cider vinegar

Add to the hazelnut butter and stir. Add the wet ingredients to the dry ingredients and mix to form a liquid batter. Heat a non-stick pan to two-thirds heat. Pour about 75 ml of batter per pancake (gives a diameter of 10-12 cm / 4-4,5 in) into the pan. Bake for about 1 minute per side until golden brown and small bubbles form, then flip and bake for another minute.

• 200 g        berry mixture to taste
• 20 g          chopped hazelnuts

Garnish pancakes with berries and hazelnuts. And as we say in Switzerland: En Guetä!

Fancy more delicious, healthy recipes? Check out our first cookbook and follow us on Instagram, Tiktok and Youtube.

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It’s easy to prepare as all the ingredients are cooked together in one pot (yay, less washing up!). Healthy cooking doesn’t have to be time-consuming. That’s why our cookbook contains many dishes that can be prepared in less than 30 minutes. We want everyone to be able to enjoy delicious, home-made meals everyday!

All our recipes are whole food plant-based. By that we mean vegan (without animal products) and with unprocessed foods. We only use natural ingredients.

What makes plant-based wholefoods so healthy? Many scientific studies have shown that chronic diseases such as high blood pressure, elevated cholesterol levels, type 2 diabetes and arteriosclerosis in general and more can be prevented, halted in their progression or even reversed with a whole food plant-based diet! This means that with a vegan diet consisting of whole, non-processed foods, many diseases that are common in Western countries could be prevented or even cured!

We want to make the world healthier!

Follow us on Instagram, Tiktok und Youtube for quick, healthy recipes and videos about the impact of our diet on health and beauty.

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This recipe is for 4 people. Any leftovers can be kept in the fridge for at least two days. If you are only cooking for two people, you can still prepare the whole portion and have a healthy lunch at work for the next day. Healthy eating can be that easy. 🙂

• 500 g     yellow peas

Rinse well and bring to the boil in 2 litres of water. Simmer for approx. 45 minutes. In the meantime, prepare the vegetables.

• 1            onion, chopped
• 1            garlic clove, crushed
• 200 g     mushrooms, cut into small pieces
• 3            leeks, wash and chop
• 12          date tomatoes, wash and cut in half
• 2            red peppers, wash and dice
• 1 tsp      salt
• 1 tsp      ground black pepper
• 1 tsp      ground turmeric
• 1 tsp      ground rosemary

After 45 minutes, add everything to the yellow peas and continue cooking for 15 minutes. Keep stirring a little, so that the yellow peas don’t settle on the bottom of the pan. Serve with 1 tablespoon each of sunflower seeds and ground flaxseeds.

En Guetä! Fancy more delicious, healthy recipes? Check out our first cookbook and follow us on Instagram, Tiktok und Youtube.