Knusprigstes Saaten-Buchweizenbrot

Diese Woche möchte ich mit einem leckeren Brotrezept beenden!

Knuspriges Kastenbrot mit Saaten

Dieses Buchweizenbrot ist glutenfrei und ballaststoffreich, kommt ohne Hefe aus und eignet sich in der Zusammensetzung auch für eine Fodmap-freundliche Ernährung. Die Kruste wird unheimlich kross und verfeinert durch eine Menge Saaten, die sich beliebig variieren lassen!🙂

Innen saftig und fluffig, außen mit Kruste und leckeren Saaten! 🙂

Zudem ist dieses Brot unkompliziert zuzubereiten. Klingt alles gut bisher? Dann lass uns backen! Ich habe euch das Mehl das ich verwendet habe hier einmal verlinkt:

Zutaten:

  • 150 g Buchweizenmehl
  • 150 g glutenfreie Mehlmischung (z. B. für Brote)
  • 2 TL Backpulver
  • 1 TL Salz
  • 150 ml Wasser
  • 60 ml Sonnenblumenöl/Rapsöl

Saaten:

  • 30 g Leinsamen
  • 10 g Chiasamen
  • 200 ml Wasser

Topping:

  • 1 EL Sonnenblumenkerne
  • 1 EL Kürbiskerne
  • 1 TL Sesam

Zubereitung:

  • Die Saaten für den Brotteig zunächst in einer Schale abwiegen und mit 200 ml Wasser aufgießen, verrühren und eine halbe Stunde quellen lassen.
  • Den Ofen auf 170° C Ober-/Unterhitze vorheizen und eine längliche Backform vorbereiten, diese ggf. mit ein wenig Öl fetten – ich benutze gerne Backformen aus Silikon, da diese nicht gefettet werden müssen.
  • Die trockenen Zutaten in einer Schüssel abwiegen und gut vermengen. Dann achtsam zuerst das Öl eingießen, gefolgt vom Wasser – gleichzeitig mit einem Löffel anfangen zu rühren, damit sich keine Klümpchen bilden können.
  • Nun die gequollenen Saaten untermischen und die Masse zu einem klebrigen Teig verrühren – du brauchst hier wirklich keinen Schneebesen oder kein Rührgerät, der Teig sollte nur ganz kurz vermengt werden.
  • Den Teig in die vorbereitete Backform füllen und an der Oberfläche glatt streichen. In der Mitte mit einem Messer etwa einen Zentimeter einschneiden und das Brot mit den Saaten für das Topping bestreuen. Hier kann natürlich variiert werden – auch Mandelplättchen, Chiasamen, Mohnsaat ist möglich! Nimm was du am liebsten magst und zur Hand hast!🙂
  • Das Brot in den Ofen schieben und für 1 Stunde und 20 Minuten backen. Nach einer Stunde mit einem Holzstäbchen in die Mitte piksen, wenn kein Teig mehr an dem Stäbchen hängen bleibt, kannst du den Ofen ausmachen und das Brot noch in der Restwärme nachbacken lassen.
  • Nimm das Brot dann zum Abkühlen aus dem Ofen und lass es noch eine halbe Stunde in der Backform – am besten kühlt es auf einem Gitter aus. Dann kann das Brot aus der Backform gelöst werden – es duftet verführerisch und schmeckt leicht warm und knusprig, super lecker!🙂
  • Das Brot bleibt bis zu vier Tage frisch, dann sollte es im Kühlschrank aufbewahrt werden, am besten in einer Tupperdose. Getoastet schmeckt es dann wieder frisch und hält insgesamt eine Woche.
  • Lass dir das Brot schmecken!
Genieße dein Brot frisch und warm aus dem Ofen mit einem leckeren Gemüseaufstrich!

Wenn dir das Rezept gefallen hast, lass gerne einen Kommentar hier und verlinke mich unter @fromayurvedawithlove auf Instagram! Teile gerne deine Verbesserungsvorschläge und Variationen mit mir, damit wir alle etwas davon haben!

Hab noch ein schönes Pfingstwochenende und einen guten Start in deine neue Woche!

In Liebe,

Das Wunderbrot mit Blaubeeren

Bananenbrot kann so viel mehr – denn es enthält Bananen, die deinen Elektrolyte Haushalt ausgleichen, dir Energie schenken und Blaubeeren, die deinen Geist beruhigen.

Auf die Zutaten kommt es an!

Aus Ayurvedischer Sicht sind Blaubeeren gut für die Leber, wirken entzündlichen Prozessen entgegen und sind echtes Brain-Superfood! Bananen können dir wieder neue Energie schenken, haben im Sommer die Eigenschaft dich zu kühlen. Kokosöl wirkt sich besänftigend auf Vata und Pitta aus, und hat ebenso wie Blaubeeren wertvolle Eigenschaften für deine Nerven und dein Gemüt. Mandelmilch erdet dich, schenkt dir ein Gefühl von ausgeglichener Kraft und Energie.

Wir backen also ein Wunderbrot! 😉

Bananenbrot ist ganz schön lecker – spätestens seit der Pandemie kennt jeder dieses einfache und köstliche Gericht. Während manche Rezepte Weizen und Zucker verwenden, das ganze dann also eher einem Kuchen ähnelt, kommt dieses Rezept ohne aus. Ohne Zucker, Weizen, Eier – ohne geschmacklich etwas einzubüßen. Das Rezept ist zudem FODMAP-freundlich und natürlich vegan!

Die Zubereitung ist ganz einfach, du brauchst nicht mal einen Mixer!🙂Heute habe ich einige Zutaten der Produkte die ich gerne verwende, für euch in der Zutatenliste verlinkt!

Fluffog, saftig und köstlich!

Los geht´s!

Zutaten:

170 g glutenfreier Mehl-Mix (ich hab diesen hier von Bauckhof verwendet)

70 g glutenfreie Haferflocken

4 EL gemahlene Mandeln

2 reife Bananen

1 Handvoll Blaubeeren

4 EL Kokosöl

4 EL Ahornsirup

4 EL pflanzliche Milch (z.B. Sojamilch, oder Mandelmilch)

1 EL Apfelessig

1 Messerspitze Vanillemark (oder wenn du nicht ganz auf Zucker verzichtest, einen TL Vanillezucker)

1 TL Backpulver

1/2 TL Zimt

Zubereitung:

  • Deinen Ofen auf 180 Grad Ober-/Unterhitze vorheizen und eine Kastenbackform vorbereiten- bei Silikon benötigst du nichts weiter, bei einer Form aus Metall, ein wenig mit Kokosöl einpinseln.
  • In einer Schüssel die geschälten Bananen mit einer Gabel zerdrücken. Die Haferflocken, den Mehlmix und die Mandeln hinzugeben und grob mit einem Löffel mischen. Das Backpulver mit dem Zimt, dem Vanillemark hinzufügen und gut vermengen.
  • Nun die Pflanzenmilch mit dem Kokosöl und dem Apfelessig zugeben und mit einem Löffel weiter vermengen, bis ein gleichmäßiger Teig entsteht – dieser sollte nicht zu trocken und nicht zu flüssig sein. Das Kokosöl ggf. in einem kleinen Topf kurz schmelzen – im Sommer geht es meistens ohne!🙂
  • Die Blaubeeren – je nach Bedarf unterheben und gleichmäßig vermengen.
  • Den Teig in die Kastenform geben und glatt streichen und in den Ofen geben.
  • Backe das Bananenbrot 30 Minuten bei 180 Grad, reduziere dann auf 150 Grad für weitere 10 Minuten. Du kannst mit einem Zahnstocher nach 30 Minuten einmal in den Teig piksen – sollten keine Teigreste auf dem Zahnstocher hängen bleiben, kannst du den Ofen schon ausmachen und das Brot 10 Minuten nachbacken lassen.
  • Brot anschließend abkühlen lassen, am besten auf einem Gitter, damit es nicht schwitzt. Nach einer halben Stunde bis Stunde kann es vorsichtig aus der Form genommen werden.
  • Das Brot schmeckt frisch besonders gut und ist 3-4 Tage haltbar. Am besten packst du es in eine Aufbewahrungsbox und hebst es im Kühlschrank auf. Es kann auch leicht getoastet und mit Mandelmus oder Erdnussmus gegessen werden.
Mit Mandelplättchen bestreut 🙂

Genieße dein Brot, lass mir gerne einen Kommentar da, wenn du es ausprobiert hast! Einen wunderschönen Sonntag noch!

Grow The Glow – Ojas!

Ojas – The Essence Of Vitality

According to Ayurveda our life force energy and vitality come from Ojas, which is a Sanskrit term that can be translated as „essence of vitality.“ Ojas is what gives us energy, a glow, a healthy look. It is the energy that keeps our immune system running, which gives us strength, balance, and happiness.

Ojas will be created by your body through the proper and healthy digestion of food, it is linked to Prana which some Yogis might also hear about, and Tejas, which is the essence of fire. Prana is the essence of air and Ojas is the essence of water. Ojas is the seat of Prana -Tejas creates Ojas, Ojas is in charge of Prana, the vital force.

Qualities that every one of us would like to have in abundance, right? For many of us, our Ojas feels lower, and so we feel sad, weak, tired. We dream about what we all want to achieve and do but we are lacking the energy to step out there to live our Dharma.

Related to the Doshas, Kapha is normally very high in Ojas, while Vata is maybe lacking Ojas the most, easily. Signs of a balanced amount of Ojas are for example:

  • Glowing skin and eyes
  • A fit and healthy body constitution
  • A healthy amount of energy
  • Healthy and sharp senses
  • A strong immune system
  • Lack of pain or aches
  • A happy and positive mood and light mind
  • A creative, focused and clear mind
  • Overall well-being

While the lack of Ojas is manifesting in many imbalances you might already know, like cold hands and feet, dry skin (Vata), a heavy body feeling or slow mind (Kapha), being sick often, combined with infections (Pitta), a lack of focus, depression and so on.

Ojas can be restored through our diet.

Food is a simple way to keep our body healthy and balanced – even when so many are doubting it first. The qualities of Ojas are also the qualities you can search in your food to maintain more of this life force energy. Sweet, heavy, smooth, cool and fresh – foods like Avocado, banana, dates, and almonds. (A win for every day!)

We should eat fresh, locally grown and seasonal fruit and vegetables. Not too much raw food, food that is helpful for our own constitution. Organic foods. Whole foods.

We should avoid alcohol, drugs, stimulants, refined sugar and flour, microwave food and processed foods, canned, frozen, fried foods.

Foods that are building Ojas are:

  • Whole grains (preferred gluten-free)
  • Avocados
  • Bananas
  • Apples
  • Apricots
  • Mangoes
  • Grapes
  • Blueberries
  • Sweet potatoes and Yams
  • Pumpkins (Hokkaido)
  • Dates
  • Figs
  • Tofu
  • Soy milk
  • Soy yogurt
  • Almond milk
  • Almond yogurt
  • Zucchini
  • Spinach
  • Nuts (Almonds, Cashews, Walnuts)
  • Mung beans
  • Leafy greens
  • Olive oil, sesame oil, and coconut oil
  • Ginger, turmeric, Ashwagandha, licorice, Amalaki

There are also some Ayurvedic recipes like Chyawanprash, which is a medical jam with herbs and fruits – Amla fruit, Ashwagandha root are some ingredients and are highly Ojas building.

Find my Chakra Fruit Salad recipe here:

https://fromayurvedawithlove.com/2019/08/25/ayurvedic-chakra-salad-recipe/

Also, some tonic milk which you can drink daily can help you to build up Ojas, find my recipe here:

Grow The Glow Milk

Ingredients:

  • 1 cup of almond milk
  • 10 almonds, soaked overnight
  • 2 dates, soaked overnight
  • ¼ tsp. cinnamon
  • ¼ tsp. cardamom
  • ¼ tsp. ginger
  • ¼ tsp. turmeric
  • 1 tsp. Agave juice or Maple syrup

Instructions:

Add a tsp. of coconut oil into a small pot and warm with the spices, roast them for 5 minutes on medium heat. Pour the milk and agave juice, add the dates and almond and warm up lightly. Put your warm milk in a blender and mix until everything is blended well. The mixture will be creamy and foamy. Pour in a mug and add a pinch of cinnamon or cocoa on top, enjoy!

Also a healthy lifestyle and Ayurvedic routine are helpful – it is all about the balance! A regular sleeping schedule, cleansing techniques, meditation and Yoga, movement, fresh air and self massages with herbal oils are a good foundation to build Ojas.

Ojas is what we all should put first on our New Year´s resolution list!

Have a wonderful transition from 2019 to 2020 and don´t miss to subscribe to my Blog:

With Love and Light, 

Holistic Ayurvedic Inspired Christmas Menu

Christmas is just around the corner and you may ask yourself what to prepare this year for you and your loved ones? I always disliked the feeling of being stuffed and sluggish after even the most vegan Christmas Dinner recipe variations. Ayurveda got some creative, delicious options we can prepare easily, without stress and hours at the kitchen. And, believe me – to impress your guests on another level!

Let´s just head directly into the recipes and happy kitchen time for all of you!

Entree

Walnut – Soup with Curry butter and Crispy Parsley Leafs

Creamy, unique and impressive!

Walnuts are rich in healthy fat, which may aggravate Kapha. But the herbs and ingredients balance this inspiring and delicious soup evenly out. The alcohol leaves the dish while it is heated. If you don´t want to use it, take some more soy cream.

Ingredients:

  • 2 Cups of Walnuts
  • ½ onion
  • ½ celery bulb
  • 2 Cups of potatoes
  • 2 Cups of carrots
  • 2 garlic cloves
  • ½ stalk porree (you will only need the white part)
  • 600 ml vegetable stock
  • 200 ml soy cream
  • 200 ml white vine
  • 2 tbsp. lemon juice
  • Salt and pepper

Curry butter:

  • Sesame oil
  • 1 tbsp. maple syrup
  • ½ tsp. Curry
  • 1 hand full of Fresh parsley

Instructions:

1. Chop the walnuts and roast them under medium heat in a saucepan without any oil. Set a half cup aside.

2. Chop the onion, celery, potatoes, carrots in even pieces. Slice the porree thinly and mince the garlic.

3. Heat sesame oil in a big pot and start to fry the onions, the garlic until transculent. Add your veggies and roast on medium heat for about 5 minutes. Add vine, vegetable broth and walnuts and let all cook until soft.

4. Add soy sauce and simmer fort wo more minutes.

5. Blend the soup evenly in a blender or food processor and taste with salt, pepper and lemon juice.

6. In a small pan, start to heat sesame oil with maple syrup and add the curry powder and parsley leafs. Add the other walnuts and spread over the Walnut soup in a bowl.

One of my favorite Christmas recipes this year!

Main Menu

Mashed Chickpea – Potatoes with Thyme Carrots and Hokkaido Patty Stars

Delicious, simple and creative!

Pacifies Vata and Kapha, the chickpeas bring in some light qualities into the earthy,mashed potatoes. Pitta peeps could make the patties in the oven without any oil to make it more digestible.

Ingredients:

Mashed – Chickpea – Potatoes

  • 1 cup chickpeas, soaked overnight with plenty of water and cooked soft – you can also use one can of already soft chickpeas
  • 4 big potatoes or 6 smaller ones
  • 1 parsnip
  • 1 tbsp. chickpea flour
  • sea salt
  • 2 tablespoons olive oil
  • black pepper
  • ½ tsp. turmeric
  • ½ tsp. ginger, powder
  • chopped parsley
  • sesame oil
  • plant milk (Soy or Almond)
  • water

Instructions:

1. Chop and peel the potatoes and bring water to boil in a medium large pot. Add the peeled and chopped parsnip and cook with potatoes until soft, with a pinch of salt.

2. Add chickpeas, chickpea flour, pepper and salt, turmeric and ginger and mash all evenly together.

3. Pour in one cup of water and mash until the whole mixture is getting creamy. Add now almond milk or soy milk, until you become a super creamy consistency and stirr well.

4. Add one teaspoon of sesame oil and start to warm up the potatoe mash.

5. Chop the parsley and serve sprinkled with parsely and fresh pepper.

Thyme Carrots

Pacifies Vata, Pitta and Kapha – an easy to digest side dish with a whole amount of flavors!

Ingredients:

  • 1 kg small carrots
  • sesame oil  
  • 4 cloves of garlic
  • a bunch of fresh thyme or dried thyme
  • 2 tablespoons maple syrup  

Instructions:

1. Trim the leafy green stalks off the carrots, and peel them.

2. Heat some sesame oil in a large frying pan over medium heat. Crush the unpeeled garlic with the flat side of your knife and add your garlic to the pan. Change sides after one minute and be careful the garlic don´t get burned.

3. Add your thyme sprigs or dry thyme and pour your agave juice over. Add one cup of water.

4. Add the carrots, season with sea salt and black pepper, and let your carrots be covered evenly with thyme and your liquid.

5. Cover your pan, reduce the heat to medium-low and cook for 15 to 20 minutes until your carrots are soft.

6. Remove the cover, and let simmer for another 5 minutes, until the glaze has reduced. The carrots are going to be sticky and caramelized when they are done.

Hokkaido Patty Stars

Ingredients:

  • ½ Hokkaido pumpkin, chopped
  • 1 potato, chopped
  • 2 carrots, chopped
  • 1 white onion, minced
  • 1 cup cannelini beans, canned
  • 1 cup oat flour
  • 2 tbsp. ground flax seeds
  • 2 tbsp. buckwheat flour
  • 1 tsp. turmeric
  • ½ tsp. coriander
  • ½ tsp. paprika
  • Sesame oil for frying

Instructions:

Serving: Place a small amount of every dish on your plate, drizzle a bit thyme sesame oil and chopped parsley over the plate. A pinch of fresh black pepper is also pretty.

  1. Start to boil the pumpkin with the potato and carrots in a medium sized pot, until soft. Set aside.
  2. Heat oil in a pan and sauté the onion.
  3. Mash your beans with a potatoe masher in a big bowl and add your pumpkin mix to it. Add all the other spices and dry ingredients and mix it evenly together. The misture should be sticky enough and not too wet. Use water or more oat flour if you aren´t sure.
  4. Taste if more spices are needed. When the mixture isn´t that hot anymore, start to make thick and round patties. If you have a huge star cookie stencil, you can start making star patties, use the rest to make another patty at the end. If not, make round patties.
  5. Fry the patties in a medium sized pan, and don´t use too much sesame oil at first. It don´t have to swim in oil, just fry them evenly brown from every side.
The patties can be in a beautiful shape with simply using a cooky stencil!

Dessert

Lavender – Orange – Pudding

Calming, grounding, and all the flavors! Mmmhhh….!

This raw vegan dessert comes along with some interesting flavors and the cashews are balancing the dry and aetherical qualities of lavender a bit to serve Vata, while dates and oranges are gifting Pitta and Kapha with an adventure for your taste buds!

Ingredients:

  • 2 peeled oranges
  • 1 cup of cashews, soaked overnight
  • 1 cup of dates, soaked overnight
  • 1 tbsp. of agave juice
  • 2 tablespoons melted coconut oil
  • 1 teaspoon dried lavender flowers or a drop of lavender oil (natural one!)
  • 1 pinch of organic, orange zest

Instructions:

  1. Blend all the ingredients in your blender or food processor until the mixture is smooth.
  2. Scoop into small, single serving bowls and place in your frigde overnight.
  3. Decorate the pudding with orange zest, and more lavender flowers before serving. Serve at room temperature.

I am wishing you a beautiful, healing, loving Christmas time!

Tag me to your posts if you tried my recipes! And if you don´t want to miss out on any other delicious recipes, subscribe to my Blog! 😊

With warm hearted greetings,

Instagram giveaway with VedaWarrior!

VedaWarrior is combining Ayurvedic wisdom with plant medicine and got some wonderful personalized CBD supplements for you!

As they are launching their new page, we teamed-up for a little contest and giveaway! Find here all the infos and follow up on Instagram!

Entries will close at Midnight on November 20, 2019.⁠

Winners will be announced Sunday Nov 24, 2019⁠

We will be choosing one local NY participant & one nationwide participant (US residents only, we can’t ship out of country…yet!).⁠

🌟Enter to WIN to following Giveaway Packages:🌟⁠

NY PACKAGE: ⁠
▪️ 3-month supply of our Personalized Ayurvedic CBD Focus + Balance Supplement⁠
▪️ Ayurvedic Nutrition Consultation w/Jasmin @fromayurvedawithlove
▪️ doTERRA Past Tense Roll-on & Balance Therapuetic Grade Essential oil blend from @lovemusicyoga⁠

US PACKAGE:⁠
▪️ 3-month supply of our Personalized Ayurvedic CBD Focus + Balance Supplement⁠
▪️ Muse 2 Meditation Headset⁠ @_HannahMatthews⁠
▪️ 90-min Movement & Mindfulness Session with our in-house Certified Yoga Instructor Jen ⁠

HOW TO ENTER:⁠

  1. Post a photo doing your favorite warrior pose (any movement or pose where you feel powerful & grounded) in your natural/wild habitat (which can be at home amongst your houseplants & kids or in nature, & everything in-between).⁠
  2. Follow & Tag our sponsors in your post: @vedawarrior @fromayurvedawithlove @lovemusicyoga⁠ @_HannahMatthews⁠
  3. Use the follow hashtags in your post: #vedawarrior #wildwarriorcontest #tryveda⁠
  4. For an additional entry, tag 3 friends who would love to join in the Wild Warrior fun!⁠

    Please DM us with questions and happy Warrior-ing!⁠

I would love to play along with you!

From my heart to yours,

Vata Pacifying Pumpkin Soup

A recipe for calming our Vata horses, warming up cold and rainy days, and happy colors to light up the dark time of the year!

While the days are getting colder and darker, I am craving warm and hearty food! Pumpkin soup is a classic fall dish and here you will find my Vata pacifying recipe for the season. I also add the adjustments for Pitta and Kapha as well down below! Have a beautiful Sunday, and enjoy my warming, comforting soup!

A classic Ayurvedic recipe for fall season! And soooo good!

Ingredients: 

1 Hokkaido Pumpkin 🎃, chopped

2 Potatoes, chopped 

2 Carrots, chopped 

1 red onion, chopped 

1 garlic clove, minced

1 tsp. ginger, minced

1 can of coconut cream

2 cups vegetable broth

1/2 tsp. Black pepper 

1 tsp. Salt 

1/2 tsp. Turmeric

1 tsp. Curry powder

1/2 tsp. Cumin

1/2 tsp. Coriander 

1/2 tsp. Paprika

1/2 tsp. Chilli

For topping: 

Fresh coriander or roasted pumpkin seeds

Sprinkled with roasted pumpkin seeds is even better!

Preparation: 

1. Start boiling the pumpkin pieces, potato pieces and carrots all together in slightly salted water. (Chop them all into even pieces and just use as much water that the veggies are covered.) When soft, set aside.

2. Chop onions, garlic, and ginger. Over medium heat, heat sesame oil in a large stock pot and add onions, garlic and ginger. Sautee for about 2 minutes, until onions become translucent. Add the spices and sautee for one more minute. Add pumpkin, vegetable stock and coconut cream, let simmer for 5 minutes. Set aside and let cool down. 

3. With a slotted spoon, add the mixture and blend carefully. Transfer blended soup back to your pot. Stir well when all your soup is back in your pot and start heat the soup slowly.

4. Serve warm and sprinkle pumpkin seeds or coriander! A little bit of fresh pepper is also nice! Enjoy! 🙂

Pitta: Leave chilli and garlic away, use sweet paprika and Asafoetida to replace.

Kapha: Leave potatoes and coconut cream away, just use vegetable broth instead.

Eating and cooking healthy doesn´t have to be expensive or complicated! Subscribe to my Blog to receive my delicious, plant-based vegan recipes just in time!

With Love,

from my heart to yours – Namaste.

Brace yourself – Winter is right around the corner!

Here are my Top 9 vital substances to stay healthy during the cold season!

Vital substances are the key to a strong immune defense, besides balanced nutrition and lifestyle. Here are 9 key vital substances for the upcoming colder months.

1. Vitamin C

Vitamin C or ascorbic acid is essential for our immune system, if you are lacking in Vitamin C intake, the risk to catch a cold is high. But even when you already caught something – Vitamin C can have a positive impact and will help to reduce the duration and severity!

You can find Vitamin C in fresh fruits and vegetables. Citrus fruits and black currants, Kiwi, Acerola, and Aronia are high in Vitamin C. Sweet bell pepper and cabbage as well.

2. Vitamin A

Vitamin A and carotenoids (which are built in our digestive system and transform into Vitamin A) will keep your skin and mucous membrane healthy and are so a natural defense system against germs. Vitamin A is also building cells of your immune defense system.

You can find Vitamin A and carotenoids in colorful vegetables which are in season. Carrots, sweet bell pepper, broccoli and kale for example. Vitamin A needs also a bit of oil to unfold. Sesame oil and olive oil are perfect for the Winter season.

3. Vitamin D

Vitamin D or also cholecalciferol is one of the most important parts of our immune defense system. Your body can build this incredible vitamin by itself but needs sunshine for it!

You can find Vitamin D in Avocados, mushrooms like champignons, porcini, oyster mushrooms. Vegan butter is also enriched with Vitamin D. Spinach, kale and cauliflower have also Vitamin D amounts.

4. Zinc

Zinc is a mineral that works on many metabolism functions in our body. He is helping the immune system cells to defend our system. Also when you already caught a cold, a proper amount of zinc will help you to get back on track more quickly!

You will find zinc in nuts, different kinds of wheat, brown rice. Buckwheat, corn, oats, and linseeds are zinc supplier!

5. Vitamin E

Vitamin E or tocopherol is THE defense system for our cells and is destroying cell-destroying substances! It inhibits as well as inflammatory processes.

You can find Vitamin E in plant-based oils and seeds and nuts!

6. Vitamin B

The Vitamin B group contains riboflavin (B2), pyridoxine (B6) and niacin (B3). B vitamins are essential for our mucosa and are building a barrier against bacteria and virus infections. Vitamin B 6 also supports the formation of immune cells in our bodies.

You can find Vitamin B in many legumes and leafy greens, vegetables. The more colorful your food, the better for your immune system!

7. Iron

Iron deficiency leads to a decrease in immune cells! Also, our gut bacteria need iron to survive and stay balanced!

You can find Iron in fennel, green vegetables, herbs, and legumes!

8. Selenium

Selenium is a trace element and helps to destroy harmful radicals. Cells with a supportive function to our immune system deficiency are also low when we havenßt enough Selenium in our diet!

You can find Selenium in brazil nut kernels, legumes, mushrooms, and grains.

9. Probiotics and Prebiotics

The main part of our immune defense system is sitting – in our intestines! Our intestinal flora grows billions of microorganisms and needs prebiotics to feed those! Probiotics are helpful to keep the intestinal flora balanced and healthy.

You can find prebiotics in oats, bananas, onions and also in Jerusalem artichokes and barley. Probiotics are in lactic acid foods like Kimchi, Sourkraut, and yogurt. Find my Ayurvedic – vegan Kimchi recipe here: https://fromayurvedawithlove.com/2019/05/09/vegan-kimchi-recipe-from-ayurveda-with-love/

What else will keep your immune defense system strong and balanced?

  • Stay hydrated to keep your mucous membrane healthy. Warm tea, warm water and Nasya oil after Neti cleansing can balance your mucous membrane.
  • Washing hands regularly to reduce germ spreading.
  • Less stress – stress is weakening your immune system. Yoga, self-massages and a balanced time off will be supportive to your immune system.
  • Sports and fresh air are key to a balanced and strong immune system.
  • Air humidity – the air can be dry and crucial to your mucous membrane, a good air humidifier can help out here!
  • Warming spices and warm Food are what your body needs now during the cold season. Find a delicious recipe for hot and warming soup here: https://fromayurvedawithlove.com/2019/03/16/the-period-cure-fho-real/

What is your secret to stay healthy and balanced during the cold season? Let us know in the comment section below!

Tell us your secret to stay healthy and balanced! Is it Fresh air? Is it juice? Share in the comment section below and get a chance to be featured on Instagram!

Don´t miss out on the other delicious recipes, Wellness tips and inspirational articles and subscribe to my blog:

Have a beautiful start into your new week,

with love,

Ayurvedic Chocolate Porridge

When I talk about soul food, I mean exactly food LIKE THAT!

Find here my favorite Autumn Porridge bowl that comes along with creamy chocolate oats and Ashwagandha! Spices like cinnamon and cardamom will keep you warm and cosy during your day, while toppings like almond butter and cashews will help you to ground and nourish yourself.

Ingredients:


★ 1 Cups of Gluten-free oats/Oats, soaked overnight

★ 1-2 Cups of plant milk of choice

★ 2 Tsp. raw cocoa

★ ½ Tsp. Ashwagandha

★ ½ Tsp. Cardamom

★ ½ Tsp. Cinnamon

★ ½ Banana, 1 small apple, frozen raspberries, chias, gojis, cocoa nibs, cashews, almond butter

Instructions:


★ Soak the oats again overnight and add your plant milk in the morning and start slowly to warm it up!

★ Slice your banana, apple and add them into a small pan. Heat them slowly and add raspberries at the end. You can add maple syrup to sweeten it more.

★ Add the spices to your warm oats and mix and stir well for another five minutes. Add maybe more plant milk if needed.


★ Put your oats in a bowl and top with the warm banana and apple slices and raspberries. Add almond butter, gojis, chias and cocoa nibs.

★ Eat and enjoy warm and melting again. Ashwagandha will give your extra energy and takes your stress away!

I hope you enjoy the fall Season as much as I do! And I hope you like this recipe for sure. Please tag us when you tried our recipe on Instagram or Facebook and leave some love in the comment section below!

If you want more amazing Ayurvedic recipes, please subscribe!

With Love,

6 common facts about Ayurveda and TCM

Ayurveda has a history of more than 5,000 years, originated in the Indus Valley region of India. First, it was passed orally from family to family and generation to generation. Later it was recorded in the ancient Vedic books. The knowledge was spread along the silk road and influenced Chinese medicine.

Traditional Chinese Medicine or TCM is originated in China. As the origin of history got lost, written records are available from 2,000 years ago. Acupuncture points history can be followed way back to Stone Age.

As you can see – there must be some similarities between Ayurveda and the ancient way of TCM. Both systems are holistic for sure and see the human as a whole. Let´s have a closer look!

1.) Connections to the tongue

Ayurveda and TCM both use tongue diagnosis. In TCM the tongue is a map to our organs. In Ayurveda, we also use cracks, color, coat of the tongue to have a closer look at the imbalances of our patients. TCM also recommends to brush the tongue and avoid certain drinks or food before having a tongue diagnosis. 

2.) The theory of elements 

Here is another common thing – TCM is separating the body in 5 elements. Ayurvedic theory is separating the body into 5 elements as well. In Ayurveda, we call it Vata (Ether & Air), Pitta (Fire & Water), Kapha (Earth & Water). In TCM it is Wood, Fire, Earth, Metal, and Water. 

And both systems have a similar way to find those elements in the human body. Here is a TCM description: 

  1. Solid structures such as bones, flesh, skin, tissue, and hair represent earth form.
  2. Water forms saliva, urine, semen, blood, and sweat.
  3. Fire forms hunger, thirst, and sleep.
  4. Air takes care of breathing like expansion, contraction, and suppression.
  5. Space takes care of physical attraction and fear.

3.) Pulse Diagnose 

Both Ayurveda and TCM use Pulse diagnose to find imbalances. 

Ayurveda describes the Doshas in our Pulses, while TCM describes 29 different Pulses in the human body. The goal is the same: to have a closer look at the individual and its imbalances to find a unique treatment. 

4.) The causes of illness

In TCM the evils are external in origin but can penetrate deeply into the body, as they do in Ayurveda.

The Six Evils are:

  • Wind
  • Cold
  • Damp
  • Heat
  • Summer Heat
  • Dryness

In Ayurveda Dryness and Wind and everything that is aggravating Vata is the root of 60% of all illnesses. 30% are related to Pitta Dosha and just 10% can be found related to Kapha Dosha. 

5.) Tastes and properties 

TCM describes different tastes in herbs and nutrition as well. Sweet, Spicy, Bitter, Sour, Salty, Astringent and Bland. In Ayurveda, we describe Sweet, Sour, Salty, Pungent, Bitter and Astringent. 

6.) Dietary and Nutritional guidelines 

Just have a look at the common TCM guidelines for eating habits and what should be avoided:

General Eating Habits   

  •   Eat in a calm and relaxed atmosphere and do not rush your meal
  •  Avoid intense interactions at mealtime, including television and reading
  •  Chewing food thoroughly supports spleen qi
  •  Don’t eat meals late at night
  • Avoid overconsumption and excessive fasting

  Avoid:

  •  Raw, cold food, and iced beverages
  •  Excessive dairy
  •  Oily, greasy, and fried foods
  •  Refined sugar and limit overly sweet foods like fruit
  •  Refined carbohydrates
  •  Excessive alcohol intake
  •  Excessive meat consumption

I am sure you can find here all the nutrition facts, you already read about Ayurvedic nutrition!

What do you think? What do you prefer? What do you practice? I would like to read some of your personal experiences in the comment section below! 

If you don´t want to miss out on our next posts, subscribe here: 

Have a beautiful new week & lovely greetings, 

Raw Plum Cheesecake Recipe

Happy first of September to all of you!

I know that you want that cake! 😘

Peeps, I can´t believe it´s already September! We are heading now straight into a new season and so this weekend I would like to celebrate with you the September harvest month and transition into fall with this delicious raw cake with plums and figs!

Yes. Raw cake. Raw cake is a passion of mine I can´t hide. Once I tasted a raw cake I never had any cravings for normal cake again. But raw cake got also some cooling qualities, because it must be served a bit cold – so it is perfect for summer and the beginning of September! This cake is also a win for Thanksgiving folks!

As we have so many plums now, I thought this is the perfect way to start into the new month!

Also find my reccomendations today for a perfect September/Autumn diet! If you change your nutrition now a bit, you will have a smoothe transition into the cooler seasons! Promise. Find the post here:

Let´s get started to prepare that cake!

Fresh and creamy with a fruity touch! 😋

Ingredients:

For the bottom you will need:

1 cup of almonds, soaked in water overnight

1 cup of Medjool dates, soaked overnight

4 tbsp. raw cacao powder

1 tsp. Turmeric powder

1 pinch of cardamom

1 pinch of himalayan pink salt

1 pinch ground nutmeg

For the Cheesecake you will need:

2 cups of Cashews, soaked in water overnight

1 very ripe and frozen banana

6 very ripe plums, chopped

4 tbsp. melted coconut oil

5 soft Medjool dates, soaked in water overnight

1 pinch of cinnamon

2 tbsp. maple syrup

1 teaspoon vanilla extract or fresh vanilla (1/2 teaspoon)

2 tbsp. fresh orange juice

½ cup of water fort he consistency, eventually more – but start with less!

For the topping you can use:

4 thinly sliced plums

1 hand full of chopped hazelnuts

1 big ripe fig, thinly sliced

I drizzled also a raw cacao chocolate spread on the cake

Preparation:

  1. Soak all the necessary ingredients over night in small bowls, covered and room temperature.
  2. Drain the cashews and add them into your highspeed blender. Add plums, the banana, maple syrup, water, orange juice , cinnamon and vanilla and dates and blend the mixture until it´s very smooth. Eventually you will need more water. The consistency should be creamy and sticky and not too liquid! Set aside.
  3. Bring now the dates, almonds, vanilla, cacao, turmeric, cardamom, nutmeg and salt into your blender or – food processor. Add a little bit of water and pulse until you have a sticky mixture – it shouldn´t become a paste, their should be little pieces of almonds be seen.
  4. Press the crust now into a small springform and make it even with a tablespoon. On top, our cheesecake filling! Also tab here with a teaspoon evenly.
  5. Place your cake in the freezer overnight. Before you eat the cake, let it sit outside for 15 – 20 minutes and garnish with the figs, plums and hazelnuts.
  6. Enjoy!

I hope you will also like this one! If you try out any of our recipes, feel free to make a picture and tag us in your social media! We also are happy about comments and love in the section below and for sure subscribing to our blog to don´t miss any delicious recipes!

From my heart to yours,

Namaste!