The Perfect Veggie Protein Bowl



Sometimes it's hard to go to uni, have a job, volunteer, workout, have friends and a relationship all at the same time and try to find time to cook healthy, nutritious food that my mind and body love. In stressful times like the weeks before Christmas, when you're rushing from one appointment to another and rarely find the time to sit down, I find it more important than ever to make sure, you're feeding your body right. Cause how can you perform at your best when the foods you eat make you feel the worst?

I just recently discovered frozen veggies. I don't know why I never considered buying a package of frozen broccoli before but somehow I just missed hopping on that wagon. Yes, I know that was extremely silly of me because frozen veggies are now what some might call "life".

There is one dish I have been making quite regularly in the last few weeks: The Veggie Protein Bowl!

There are 4 main components to it and they are so easy and literally take 15 minutes to throw together!

The Perfect Veggie Protein Bowl

serves 1 

Ingredients:


  • 1/4 - 1/3 cup grains (quinoa, rice, bulgur, couscous, ...)
  • 1/2 cup protein (beans, chickpeas, peas, tofu, tempeh, ...)
  • 2 cups frozen veggies (broccoli, cauliflower, mixed veggies,...)
  • optional fresh veggies (tomatoes, bell pepper, cucumber, avocado, ...)
  • 1/2 cup hummus or salsa
  • 1 tbsp soy sauce 
  • 1 tsp Sriracha

Method:


  1. Combine grains with twice the amount of water in a small pot and bring to a boil.
  2. Turn down the heat to low and let simmer until the water is gone (about 10-15 minutes).
  3. Meanwhile, add the frozen veggies in a second pot with a little water. Bring to a boil and let the veggies thaw in their steam.
  4. If you use beans or chickpeas as your protein, rinse them under cold water.
  5. In case you use tofu or tempeh, heat up a small saucepan and fry it in a little coconut or olive oil until golden brown (pro tip: use a little soy sauce on the tempeh to make it extra crispy and yummy). 
  6. When everything is done cooking, throw together the grain, veggies, protein and an additional 1/2 cup of salsa or hummus.
  7. My favourite dressing is low-sodium soy sauce and Sriracha.
  8. Enjoy! 




The Only Raw Brownie Recipe You'll Ever Need



Hi guys, 

today I'm sharing a recipe with you that I've been partly making for years. It's my go-to raw brownie recipe. It's the only one you'll ever need. Once you've got this base, you can add anything into the brownies, starting with pumpkin spice over peppermint flavour, turning these into little bliss balls or cake pops, using it as a base for a raw cheesecake (check out my Nutella and Vanilla Mousse Slices), etc etc; the possibilities are endless! I hope I can inspire you today to get into the kitchen, whip up this super easy variation of the classic and get creative with what you have in your kitchen. 

I topped the base with a marble-topping made out of a raw-vegan chocolate buttercream and a homemade cookie butter (click here to get the recipe). 

In case you want to eat the buttercream by itself: DO IT. It's so good, I'd take a bath in it.




Perfect Brownie Recipe

makes about 9 small pieces 

Ingredients

  • 3/4 cup walnuts
  • 3/4 cup almonds
  • 1- 1 1/2 cups dates (the amount you have to use may vary, depending on what kind of dates you have, their juiciness and their stickiness)
  • 2 tbsp cocoa powder
  • 1 tsp maca powder (optional)
  • 1 tsp mesquite powder (optional, but gives a very nice flavour)

Method

  1. In a food processor, pulse walnuts and almonds until they're broken into small pieces. You do not want flour but the smaller the pieces the smoother your brownie will look later. 
  2. Pit the dates and add them into the food processor together with the cocoa powder, maca and mesquite. 
  3. Pulse (or blend) until everything is well combined and a little sticky. 
  4. Press into a small brownie pan and let sit in your fridge for about 2 hours. 
  5. Done!


Raw Vegan Chocolate Buttercream

makes enough to cover the brownies

Ingredients

  • 1 cup dates, pitted
  • 3/4 cup warm water
  • 1/2 lime, juice
  • 2 tbsp almond butter
  • 1 tbsp coconut oil
  • 2 tbsp cocoa powder
  • pinch of salt & vanilla
  • 2 tbsp coconut nectar

Method

  1. Combine everything into a food processor and blend until smooth. This might take a little while but it's so worth it. 
  2. Spread over brownie base. You can either leave it like that or create an marble effect with some cookie butter like I did. Believe me, this changes everything. 
  3. Store in fridge for about 3-4 hours before cutting the brownies into little rectangles. 
  4. Enjoy!

Winter Apple Pie Oats with Homemade Cookie Butter


Hey peeps, I'm back with another breakfast recipe (surprise, I might have to start calling me a breakfast blogger). This time, I'm presenting you an amazing flavour combination that made my mouth jiggle and my belly happy this afternoon. Wait, maybe this also counts as a lunch.


I want to tell you something: If I had to choose one 'naughty' food to eat for the rest of my life it probably would be cookie butter (or speculoos butter, however you say it) made out of these incredible delicious caramel cookies that I have been loving since the first time I tried them. So I once bought a bunch of these cookies to make a vegan 'freak' shake inspired by the lovely Naturally Stephanie and had quite a few left that were sitting in my kitchen just waiting to be transformed into cookie butter. The result was amaaaazing. Like really really good. And in combination with these Apple Pie Oats... I can't even.



Winter Apple Pie Oats

serves 1

Ingredients

  • 1/2 cup oats
  • 1 apple, diced
  • 1 cup + a splash of water (you could also add some almond milk if you'd like it a little creamier)
  • 1/2 tsp mesquite 
  • 1/2 tsp maca
  • 1 tsp oatmeal spice (JustSpices)
  • 1/4 tsp cinnamon
  • toppings: coconut sugar, cookie butter (you can use store bought one or use the recipe below to DIY it), dried cranberries and walnuts

Method

  1. Combine oats, apples and water in a small pot and bring to a boil.
  2. Turn down the heat to low and add in the spices.
  3. Let simmer for about 7-10 minutes or until you're happy with the consistency and the apples are soft. 
  4. Serve in a cute bowl and top with coconut sugar, cookie butter, dried cranberries and walnuts.
  5. Enjoy! 


Homemade Cookie Butter

makes about 1 jar 

Ingredients

  • 1 big bag of Lotus Cookies (vegan caramel cookies) minus a few because I ate them
  • 1 heaped tbsp coconut oil
  • 1 heaped tbsp almond butter
  • 1 tbsp coconut nectar

Method

  1. In a food processor, pulse cookies until they become a very fine flour and start sticking together. 
  2. Melt the coconut oil. You can either do this in a microwave or - if you don't have one - take a small and a larger bowl, fill the large bowl with boiling water and scoop the coconut oil in the small one. Now place this one into the water and stir the oil until it's melted. 
  3. Add melted coconut oil, almond butter and coconut nectar into the food processor and blend until smooth. 
  4. You can store it in your fridge (it will harden) or outside of the fridge to keep it soft. I would recommend using it up quickly to make sure it won't go bad. But it won't. It won't last a week, I promise. 




Fall Morning Routine & My Favorite Superfood Açai Bowl



As the days get shorter, I also like to adapt my summer morning routine to a more calm & relaxed one; think candles, yoga and coffee.

My routine usually takes about 1-2 hours, depending on what I have for breakfast or how much time I had for my nights sleep. I know this seems like a lot (I know quite a few people who get up 30 min before leaving and rushing through everything as quick as possible) but taking this time for me in the morning has become very important. I like the feeling of having accomplished something before my "actual" day hasn't even started. It gives you the feeling of being completely in control of what you're doing. If that sounds stupid to you, try waking up 20 min earlier than you usually would this week and try it. Don't get me wrong, of course there are days when I stay in bed until the last minute and then brush my teeth while trying to do apply my mascara because I have no time, but usually, this is what I like to do instead:

My alarm goes off (I like to wake up to "More Than Ever People by Levitation") , like I mentioned earlier about 2 hours before I leave. I usually end up checking my phone right away (bad habit I know) and scroll through the messages and Instagram notifications I got during the night. Then I get up, make my bed and prep my espresso machine. While it is brewing, I take a shower and slip into some comfy clothes. I love wearing oversized t-shirts (in the summer) or sweaters (in the winter) with comfy socks.

By that time, the coffee should be ready (I like to drink mine with some plant-based milk like almond or soy and half a teaspoon of coconut sugar) and I start prepping breakfast. I'm sharing one of my all time favorites here today: the açai bowl! During the colder months I love to have oats, waffles, pancakes or crepes as well and of course, smoothies!

While I have breakfast, I take some time to think about how I want my day to play. I write all my appointments like university, work or dates with friends in my little calendar from Jo and Judy (LOVE it) and all my to do's go in a list in my Wunderlist App. I love it because your Mac app sincs to your phone and that way you're up to date wherever you cross something of your list. Apart from my to do's I also love to use it for grocery shopping.

After that, I get ready: I do my make up, blow dry my hair, try to figure out what the hell I could wear and then: head out the door, usually stressed because I always think "I have time" until 5 min before I should leave haha.

Okay, now onto the açai bowl: I freakin' love smoothie bowls and this one is my favorite by far. I hope you enjoy it as much as I do and discover your love for them, too.


Açai Breakfast Bowl 

serves 1 

Ingredients

  • 2 bananas, frozen
  • 1/2 cup mixed berries, frozen
  • 1/2 cup plant based milk (I like almond and coconut) 
  • 1 tbsp açai powder
  • 1 tbsp cocoa powder
  • a little peppermint extract (optional) 
  • 1 heaped tbsp Nutrition Plus Maracuja Protein
  • top with whatever you like: more fruit, chia seeds, hemp seeds, coconut shavings, granola, etc. 

Method

  1. Combine all of the ingredients in your blender or food processor and blend until smooth. 
  2. Transfer in a pretty bowl and top with what your heart desires. 
  3. Enjoy!


Nutrition Facts:
cals: 522
carbs: 81g
fat: 12g
protein: 18g

White Chocolate Macadamia Protein Bars


Hey guys,

I'm back with another protein-packed recipe that is perfect on the go for all of you busy babes working, going to uni or school. Wrapped up in parchment paper this bar looks like you just bought it at that hip vegan café around the corner for 5 bucks - and it tastes just as good if not better.

A special thanks goes to Nutrition Plus for providing me again with the perfect protein powder for this creation.



White Chocolate Macadamia Protein Bars 

makes about 12 

Ingredients

  • 1 1/2 Cups oats
  • 1/2 Cup peanut butter
  • 1/3 Cup coconut nectar
  • 1 tbsp chia seeds
  • 1 tbsp flax seeds
  • 1/4 cup Nutrition Plus White Chocolate
  • 2-3 tbsp plant based milk 
  • 1/4 cup chopped macadamias 
  • 1/4 bar vegan dark chocolate

Method


  1. Mix all the ingredients except from the chocolate in a large bowl, this works best when using your hands. You may need to add a little more milk or protein powder, depending on how dry or wet your mixture is. It should stick together but not on your hands. 
  2. Transfer into a lined form and press the dough down. 
  3. Let sit in the fridge for about 3-4 hours (or 30 min in the freezer).
  4. Meanwhile, melt the chocolate.
  5. Take the bars out and cut them into 12 equally sized pieces. 
  6. Drizzle chocolate on top using a fork. 
  7. Store the bars in an airtight container in your fridge. 


Vegan Protein-Packed Tiramisu


I'm incredibly happy to announce that i'll be one the bloggers to create recipes for the upcoming website of my favorite protein powder brand Nutrition Plus Germany! It's been a rough year for me, my Instagram and the Blog but getting opportunities like this one really pushes me to keep going, creating and not to give up on things I love: Creating yummy vegan food, drinking green smoothies in cute Cafés and saving the world just a tiny little bit. 

However, let's talk coffee. I drink it in the morning, sipping that steaming cup of black gold while I plan my day and listen to relaxing tunes. I drink it during class to keep my head up and sharp in statistics, I drink it on coffee dates with my girls and I drink whenever I like it. You feel me? Don't get me wrong, my main source of liquid is still water ;) 


So why not eat the coffee? Tiramisu does not have the best reputation in terms of being healthy, low in calories and high in protein but I decided to change that. And it turned out amazing, let me tell you! I added two lotus biscuits at the end for decoration purposes but this is totally optional and I excluded those from my calculation, but feel free to top your tiramisu with whatever you like! 






makes 3 big and 6 small portions

Protein-Packed Vegan Tiramisu


Ingredients:


For the "biscuit"-layer

  • 3/4 cup oats (blended into a flour)
  • 1 cup dates (if using medjoul dates, you might have to adjust the amount) 
  • 2 tbsp coconut nectar
  • 2 scoops Nutrition Plus Vanilla Protein
  • 6 tbsp cold strong espresso
  • 1/2 tsp rum-extract

For the cream-layer

  • 1 cup vegan curd cheese (quark), I used Alpro Go On 
  • the solid part of 1 can coconut milk (the cream)*
  • 1/3 cup Nutrition Plus Cappuccino Protein
  • 6 dates, soaked in boiling water for about 10 minutes

Additional

  • 1/2 bar dark vegan chocolate
  • 2 lotus biscuits 

Method:

  1. Combine the oat flour, dates, coconut nectar and protein in a food processor and blend until sticky but still crumbly. 
  2. Press into your desired jar/glass/container.
  3. In a small bowl, mix together the coffee and the rum extract and soak the biscuit layer with it. 
  4. To make the cream, add all ingredients into a high speed blender and blend until smooth, fluffy and creamy. 
  5. Pour over the first layer and freeze them. 
  6. Melt the chocolate in a small bowl over hot water. Take out the jars, crumble the cookie on top and drizzle with chocolate. 
  7. Let sit in the fridge for about 2-3 hrs. 
  8. Enjoy! xx

Nutrition Facts: 

per portion (1/6 of the recipe): cals 349 / c 36 / f 12 / p 16
 

Apple Pie Superfood Smoothie



Apple pie. There is something so special about it. The smell that floats into every angle of your home, filled with warmth, sweetness and the feeling of being home. Cinnamon, brown sugar and warm apples have the ability to turn even the darkest days of February into something not-so-bad. But what if you're not really feeling like having an apple pie? I mean, that's practically impossible but hey, it's Friday morning and you're craving the taste of it? You could skip work/uni/school and simply bake one but it's probably not what you should do. Make this smoothie instead.

Breakfast Vibes ~ Porridge with caramelized bananas



Hey guys!

It's been a while, I know. I'm sorry.
I needed time to get settled in a new city after my move in September, needed to spend time with new friends, find a job, get uni life flowin' and over all, just create a life here. I hope you understand that blogging wasn't my no.1 priority during this important and exciting time of my life.
If you want to check out more frequent food posts, i encourage you to take a look at my Instagram (@mangoandcoconuts) and for even more frequent updates, check out my snapchat (@jasminbo) as well.

Okay, now. I'm almost done with my final exams for this first semester, which will, once completed, end in a lot of time to write, create & practice my photography.

This porridge up there is creamy, yummy, coconuty and delishhh. Could it get any better? Nah, don't think so.

Paleo Porridge with Quinoa Flakes



The season has begun. The season when you wake up in darkness and come home in darkness. The cold season. The stormy, windy and snowy season. Some people might be looking forward to spring already but I’m an advocate for honoring the winter season and embrace its beauty. Cuddling with a blanket while watching hours of your favorite netflix show, drinking hot chocolate and having a candle lit up never feels equally good! I’m even convinced that christmas cookies, hot chocolate, cinnamon and pumkin spiced treats taste best when it’s freezing and dark outside, don’t they?
On those winter mornings when you’re bed seems like the only place that can keep you warm and safe, it’s so important to have a comfy, warming breakfast which will make you want (kinda) to get out of bed and tackle your day. This is it.

Superfood Chocolate Cups with Peanut Butter Filling




I haven't created a nice raw treat in quite some time so I was really motivated when suddenly the idea of making peanut butter cups crossed my mind. I used to love the peanut butter protein cups by quest nutrition, but they work with whey protein waaaaaay too much and since being vegan I kinda missed those. Why not make my own 'healthy' treats, I thought!
Making raw chocolate is actually the easiest thing eveeeerrr. To get started you basically need coconut oil and cocoa powder. If you have that and maybe some peanut butter (or any kind of nut butter) at home, get in your kitchen and invest the next hour into something reeeaal good.