Health Blog
Health Blog
Protein-rich smoothies for quick recovery
After training, a protein smoothie is rewarding to quickly get the nutrients your body needs to recover. And it’s so delicious… Raspberry/Chocolate/Almond post-workout smoothie:5 dl unsweetened almond milk or other plant milk1 scoop plant-based protein.3 dl frozen raspberries1 tsp any adaptogen.1 tbsp almond butter.1-2 tbsp honey or 2 dates if you are veganPlace all ingredients in a blender and blend until smooth. Coconut/Ginger/Turmeric post-workout smoothie:3 dl coconut water1.5 dl plant milk of your choice, oat, rice, coconut, almond, tiger nut, etc.2 dl frozen or fresh pineapple1.5 dl frozen blueberries1 scoop plant-based protein/fiber.1 tbsp chopped ginger 1-2 tsp turmeric.Place all ingredients in a blender and blend until smooth. Avocado/Almond/Greens post-workout smoothie:5 dl unsweetened almond milk or tiger nut milk if you have a nut allergy.1/2 ripe avocado1 large handful baby spinach1 tbsp honey or 2 dates if you are vegan.1 scoop plant-based protein.4-5 ice cubes (optional)Place all ingredients in a blender and blend until smooth.
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Blue-green algae: Nature's nutrient package for optimal health
Blue-green algae are among the most nutrient-rich foods on the planet. The most commonly consumed forms of blue-green algae are two types: Spirulina and AFA algae. Both have superfood status due to their high concentrations of nutrients. Blue-green algae contain a high concentration of nutrients such as vitamins, minerals, enzymes, and essential amino acids. They are also rich in biologically active chlorophyll, protein, and phytonutrients. Additionally, the algae’s impressive nutritional content is easily absorbed. They are an excellent food for vegans, vegetarians, those who exercise a lot, children, and anyone who wants to add extra nutrition and color to their food. They suit all kinds of diets such as paleo, keto, LCHF, raw food, anti-inflammatory diets, rainbow diets, and more. Our three favorites 1. Hawaiian Spirulina The Hawaiian spirulina from Nutrex contains Spirulina Pacifica, which is rich in protein, vitamins such as A, K1, K2, B12, minerals and trace elements, phytonutrients like carotenoids (including beta-carotene), GLA, SOD, and phycocyanin, chlorophyll, and antioxidants. Their Spirulina Pacifica is cultivated in freshwater ponds on the Kona coast of the Big Island of Hawaii. The freshwater comes from aquifers (water naturally filtered through lava rock), and they add about 5% deep seawater (from 600 meters depth) to provide unique trace elements in the final product. Pure water produces a pure final product, and you can taste the difference. Nutrex Hawaii’s Ocean Chill Drying™ method dries the spirulina in just 3-7 seconds and eliminates oxidation and damage to carotenoids, enzymes, and other nutrients. The method uses very cold, deep seawater to provide moisture and uses less than one percent oxygen to preserve the phytonutrients. 2. Biosuperfood Biosuperfood contains four types of microalgae: Spirulina Pacifica, Spirulina Plantensis, Dunaliella, and Astaxanthin from Heomatoccoccus Pluvialis. Astaxanthin is a unique pigment considered one of the most biologically active antioxidants. Dunaliella Salina is a single-celled saltwater algae very rich in beta-carotene, among other nutrients. Biosuperfood provides complete protein, including all essential amino acids, vitamins A, B, C, E, K, minerals and trace elements, enzymes, essential fatty acids, chlorophyll, phytonutrients, antioxidants, and carotenoids. These algae were selected from thousands of ingredients tested by Dr. Kiriac* during many years of research aimed at finding a combination that could promote health for everyone. *BioNutrition, which produces Biosuperfood, was founded by Dr. Michael Kiriac after extensive research on algae and their nutritional and healing properties. Dr. Kiriac is one of the world’s leading authorities on algae nutrition and has received many international awards and medals for his research and conclusions in algae nutrition and ecology. Biosuperfood’s algae are cultivated in Siberia under controlled conditions in glass tubes completely protected from the atmosphere. There, they pump spring water from 600 meters deep in volcanic soils containing 92 different trace elements, including selenium and bicarbonate, at an ideal temperature of 35-37 degrees Celsius, directly into bioreactors without contact with air. The ideal environment for algae growth is thus fully controlled and contains absolutely no environmental toxins. The algae are grown without fertilizers, pesticides, antibiotics, growth hormones, or any additives. Despite this careful control, every batch is also tested for bacteria, pesticides, heavy metals, including radiation, and other environmental toxins. 3. E3AFA algae E3Live produces a unique blue-green algae – the AFA algae (Aphanizomenon flos-aquae) which provides a full spectrum of 65 easily accessible vitamins, minerals, trace elements, and amino acids, and contains more biologically active chlorophyll than any other known food, as well as being a source of a wide range of antioxidants. They also contain high-quality protein, all B vitamins, the blue pigment phycocyanin, and Phenylethylamine “PEA,” which is also found in cocoa. The AFA algae are harvested from Upper Klamath Lake in southern Oregon, USA, which is naturally rich in trace elements. The algae are then filtered to preserve the most living nutrition and further purified by centrifugation. The algae are then cooled and sold frozen or dried as a powder. E3Live uses Refractance Window™ drying with circulating water at atmospheric pressure to transfer heat to the product being dried. The moist product is applied to the upper surface of an infrared-transparent plastic conveyor belt that floats on the surface of the heated, circulating water. The water is recirculated and continuously heated to maintain temperature as heat energy is transferred to the product. Unlike hot air dryers that require several hours or freeze dryers that take between 12 and 72 hours, Refractance Window drying takes only 2 to 6 minutes to dry most products. Refractance Window drying has major advantages as ingredients are exposed to much milder temperatures and the final products retain high levels of sensory qualities such as color, taste, and aroma. Factors contributing to their quality include where and how they harvest, superior filtration and storage, as well as ongoing quality control and testing of all their products. All E3Live products are thoroughly tested by independent USDA-certified laboratories for food safety and sustainability and undergo various other purity tests.
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Hawaiian Spirulina - Naturally Cultivated Sea Nutrition
Pure Hawaiian Spirulina Pacifica was founded in Kailua-Kona, Hawaii in 1990 by Dr. Gerald Cysewski, an expert in microalgae and carotenoids. Their mission was and is to harness the benefits of microalgae to improve health and well-being. Their algae farm is located on the pristine Kona coast on the Big Island of Hawaii. The microalgae farm was carved out of land that was once a barren lava flow. There, they now have freshwater ponds where they cultivate spirulina, utilizing the natural resources surrounding them; abundant warm sunlight, clean deep seawater, and freshwater. The freshwater comes from aquifers (water naturally filtered through lava rock) and they add about 5% deep seawater (from 600 meters depth) to provide unique trace elements in the final product. They have a special technique they call: Ocean Chill Drying™ – a system that eliminates oxidation and damage to carotenoids, enzymes, and other nutrients that can occur with conventional drying methods. This system dries the spirulina in just 3-7 seconds, relies on very cold, deep seawater to restore moisture, and uses less than one percent oxygen to preserve the phytonutrients. Spirulina is one of the earth’s oldest life forms, an algae. In the ancient Maya and Aztec cultures, it was highly valued for its healing and strengthening effects and was widely used as a dietary supplement. It was believed that this “food of the gods” provided quick energy and increased the body’s resistance and strength. Even in the African Kanembu people, Spirulina has been used as a source of nutrition since ancient times.Spirulina provides a broad spectrum of nutrients with many benefits. Its cell walls contain no cellulose, which allows its nutrients to easily pass through the intestinal wall and be utilized by our cells. Spirulina’s impressive nutritional content is easily absorbed. Spirulina contains protein (all essential amino acids), carbohydrates, minerals, vitamins (except C and D), gamma-linolenic acid, chlorophyll, phycocyanin, antioxidants, and SOD. It is also a complete protein that is easy for the body to digest. We offer it in powder and tablet form, which you can find here.
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Homemade Vegan Easter Candy with Natural Ingredients
Marzipan (step 1):2 dl almond flour2 tbsp maple syrup, yacon syrup, agave syrup, or liquid honey. Filling (step 2):2 dl gluten-free rolled oats2 dl walnuts2 dl chopped, dried figs1 tsp vanilla extract1 tbsp water Chocolate coating (step 4):4 dl coconut cream1 dl cocoa powder2-4 tbsp optional sweetener such as coconut sugar, maple syrup, agave, yacon, stevia, or xylitol; if you choose a granulated sweetener, make sure the crystals melt.4 tsp organic coconut oil As topping:Hemp seedsChopped nutsCacao nibs How to make it? Step 1: Make the “marzipan.” Place the ingredients in a bowl and mix until you get a dough. If you have whole almonds, blend them first into a flour. Use your hands to form a “log” and place it on a tray in the freezer.Step 2: Put the oats and walnuts in a powerful blender and blend until you get a crumbly flour. Add the other ingredients and blend well. If the dough is too sticky, add a little more oats; it should be easy to handle.Step 3: Take the marzipan out of the freezer, cut off small pieces, and form small round balls with your hands – these will be the filling, so don’t make the balls too big. Take some of the oat/walnut dough and roll it into a ball shape, press it flat, place a marzipan ball on top, and cover it completely with more oat/walnut dough.Repeat until all the dough is used and let the pralines harden in the freezer.Step 4: Melt everything except the coconut oil over low heat in a saucepan; it should take no more than 2 minutes. Turn off the heat, add the coconut oil, and stir until smooth.Step 5: Dip the balls so they are completely covered in the chocolate sauce. Top the balls with hemp seeds, crushed nuts, or any other desired topping. Let set in the freezer. Done!
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Natural homemade face masks for all skin types
Detoxifying face masks for a refreshing spring feeling / for both men & women. Kelp mask: 2 tbsp kelp powder, 2 tbsp oil such as avocado, argan, camellia, pomegranate – best for dry skin. Or 2 tbsp clay like rhassoul powder or neem powder – neem is best for oily skin prone to acne. Rhassoul clay works well for all skin types. 2-4 drops essential oil (optional) water Mix everything together and add water until you reach the desired consistency. Apply all over the face and leave on for 15-20 minutes. Rinse off with warm water. Chlorella mask:2 tsp chlorella powder1 tbsp grape seed oil1 tbsp oatswaterMix everything together and add water until you reach the desired consistency. Apply all over the face and leave on for 15-20 minutes. Rinse off with warm water.
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Avocado hair mask for dry & damaged hair
Now in spring, your hair may feel a bit damaged after winter, so give it a natural boost. Recipe for 1 hair mask: 1/2 avocado 1 tbsp of your favorite oil, e.g., argan, jojoba, camellia, almond, or apricot kernel oil. 1 tbsp coconut oil 3 drops of essential oil Mash the avocado in a bowl and add the oils. Massage into the hair, leave on for 15 minutes. Shampoo first, then rinse; this makes it easier to remove the oil. Essential oils for a healthy scalp Lavender – prevents dandruff, soothes dry scalp.Peppermint – cooling and astringent.Patchouli – good for dandruff and oily scalp.Tea Tree – good for dandruff, oily scalp, and itching.Geranium – good for dandruff, balances, promotes hair growth, smells like rose.Rosemary – stimulating oil, good for hair growth, increases blood circulation.Orange – stimulating oil, increases blood circulation. You can also pour an oil into a spray bottle and spray directly onto dry hair for shine and moisture. Spray directly on the scalp or just on the ends and leave the oil in. Good oils for this are: argan, camellia, marula, and baobab oil. Feel free to add a few drops of essential oil for a pleasant scent.
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Cauliflower Pizza - Vegan & Gluten-Free Recipe with Chia Seeds
CAULIFLOWER PIZZA / VEGAN / GLUTEN-FREE / DAIRY-FREE For 1 personPizza dough:5 dl cauliflower1 chia egg = 1 tbsp chia seeds (3 tbsp soaked in water for 20 minutes)2 tbsp chia seeds3 tbsp nutritional yeast powder½ tsp garlic powder½ tsp oregano½ tsp sea salt¼ tsp black pepper Catalan tomato sauce: 2 dl chopped red bell pepper 2 garlic cloves – chopped 2.5 dl roasted almonds 2 dl strained tomatoes 2 tbsp sherry vinegar 1½ tsp smoked paprika ¼ tsp cayenne pepper ¼ tsp sea salt 1 dl olive oil Vegan cheese: 2.5 dl walnuts (soaked) 1½ tbsp nutritional yeast powder ½ tsp sea salt Toppings:Two large handfuls of arugula2 dl ripe avocado – cubed1 dl sliced cherry tomatoes Of course, you can add whatever you like here =) How to make it? Pizza dough:Blend the cauliflower in a powerful blender until the texture resembles rice.Steam the cauliflower rice for about 5 minutes, then let it cool.When cold, place it in a nut milk bag and squeeze out all the water.Then put all the dough ingredients in a large bowl and knead with your hands until you get a dough ball.Shape the dough into a round disc about 1 cm thick.Place it on baking paper and bake in the oven for about 30 minutes. Tomato sauce:Place the almonds in a blender for about 10 seconds.Add the remaining ingredients except the olive oil and blend again until well combined, then gradually add the olive oil. Vegan cheese:Place all ingredients in a blender and blend for 20 seconds.Assembling the pizza:When the crust comes out of the oven, spread on the tomato sauce.Then add the toppings.Sprinkle on the vegan cheese and serve. Bon appétit!
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Vegan & Gluten-Free Chocolate Cake with Avocado & Berries
Batter: 360 grams hazelnuts 700 grams chopped dates 120 grams cocoa powder 300 grams raspberries/blueberries/currants or other berries – they add tartness Topping: 4 avocados 2 tbsp coconut oil 4 tbsp maple syrup, coconut syrup, or yacon syrup 150 grams cocoa powder How to make it? Blend the cake ingredients in a good blender, then chill the batter to make it easier to shape. Spread half of the cocoa mixture into small ceramic bowls and then sprinkle berries over the entire surface to create a middle layer. Spread the rest of the mixture (over the berries) and let it sit in the fridge for 2 hours (this batter can also be made as one cake if you prefer – then choose a cake pan). Blend the topping in a blender. First the avocado flesh, then the rest. Blend until smooth. Spread the topping in the bowls with a spatula. Decorate with berries and preferably edible flowers like roses, pansies, or herbs such as mint or lemon balm. Small bowls are easy to take outside to eat in a basket or on a balcony. Note that they do not tolerate high heat and should be enjoyed as soon as possible =).
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Spring Dragon - A natural herbal tea without caffeine
Spring Dragon is a fantastic tea based on the Gynostemma herb, known as Jiaogulan in Chinese, with extracts of Luo Han Guo, Schizandra, Goji, Astragalus, and Eleuthero (Siberian ginseng). It is a caffeine-free herbal tea made from some of the most famous "longevity" herbs in the world. The base consists of Gynostemma, which has traditionally been consumed like green tea; it has a similar taste but is milder and sweeter and contains no caffeine. Gynostemma is often described as the "immortality herb," as people who regularly consume Jiaogulan herbal tea are said to have a history of unusually long lifespans.The Gynostemma in this tea grows wild and abundantly on the fertile slopes of Great Immortal Peak in China. The Gynostemma fields are watered by a natural stream and have now been growing there for seventeen years. No chemicals have ever been used on the land. There is no road leading to the area, only narrow, winding walking paths. The result is the sweetest, strongest Gynostemma imaginable. In addition to Gynostemma, these amazing herbs are in the tea: Schizandra – Called the "quintessence of Chinese herbs." Schizandra is a delicious, exotic berry traditionally used to support all systems in the body. It is a potent antioxidant and adaptogen. Goji berries – Known in Asia as a premium "anti-aging herb," this small fruit is a true superfood, very rich in antioxidants and polysaccharides. Astragalus – As one of the most important herbs in herbal medicine, Astragalus is highly valued. It is a potent "energy tonic" and "blood tonic" according to Chinese medicine. Eleuthero – Eleuthero is also rich in saponins like ginseng and gynostemma and is an adaptogen. In Sweden, this root is best known as Siberian ginseng. Luo Han Guo – This delicious, exotic fruit has been used for centuries as a tonic to support lung health. It contains mogroside, a potent immune-supporting glucoside. This fruit gives the tea a wonderfully sweet taste naturally. Mint Dream / Iced Tea:1 Spring Dragon tea bag (brews about 7 dl of tea)1 dl freshly squeezed lime juice12 mint leaves plus extra mint for garnish6 tbsp xylitolAdjust to taste if needed. 1. Let one Spring Dragon tea bag steep in 7 dl of boiled water for at least 3 to 5 minutes. Let it cool to room temperature.2. Remove the stems from the mint leaves. Place them in a blender. Add a few dl of the cooled tea to the blender and blend for about 20-40 seconds at high speed to break down the mint leaves.3. Add the rest of the tea, lime juice, honey, and xylitol. Blend again for about 20 seconds.4. Serve over ice. Garnish with a mint sprig.
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Gluten-free midsummer buns with coconut cream filling
Gluten-free, vegan, and plant-based depending on the ingredients you choose. Makes 4-6 buns depending on the size you make. Recipe Ingredients 5 dl gluten-free, organic light flour or light organic spelt flour (if you tolerate a little gluten) 3 tsp baking powder 3 tbsp coconut sugar, some for the batter and some for the strawberries 1 tbsp sweetener like xylitol or another alternative (for the coconut cream) ½ tsp finely ground sea salt ¼ tsp cardamom 2.5 dl unsweetened almond milk or oat milk 1 tbsp melted coconut oil 1 can chilled coconut cream/milk 1 tsp vanilla extract Strawberries, sliced and whole How to make: Prepare the day before: Chill 1 can of coconut cream in the fridge for at least 8 hours Prepare 1 hour before: Preheat the oven to 180° C. Prepare a baking sheet with parchment paper.Chill a large metal bowl and the whisk in the freezer (should be there for 1 hour). Instructions: The buns Mix flour, baking powder, 2 tbsp coconut sugar, sea salt, and cardamom well. Add almond milk, coconut oil, and vanilla and stir until the dough is smooth. The dough should be thick and sticky. Divide the dough into four to six pieces and place them on the parchment paper. Bake for 30 minutes or until golden brown. Remove from the oven and let cool. The strawberries Mix sliced strawberries with 1 tbsp coconut sugar. Let sit for 30 minutes. Keep some whole strawberries for decoration. The coconut cream NOTE! The coconut cream should have been in the fridge for at least 8 hours or overnight. The metal bowl and whisk should have been in the freezer for 1 hour before making the cream. Open the can of coconut cream carefully without shaking it. Use only the solid/thick part of the coconut cream/milk, save the remaining liquid for another day, for a stew or similar. Whip the coconut cream with a chilled electric mixer or hand mixer on medium speed for a while, then increase to high speed. Whip until stiff peaks form, which can take up to 10 minutes. Add your preferred sweetener (e.g., xylitol) and vanilla extract to the cream and whip for another minute. Of course, you can use regular organic cream instead depending on your diet, preferences, and patience =). We have also seen that Renee Voltaire now offers whipable coconut cream! Final step Cut the cooled buns in half and spread some coconut cream on the bottom, add a layer of sliced strawberries, add more cream on the strawberries, and then put the top on. Decorate with whole strawberries on the plate and maybe lemon balm or mint. Happy Midsummer!
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Sprout at Home - Nutritious Sprouts from Your Own Kitchen
Sprouting at home gives you easy access to nutrition right on your kitchen counter; it’s fresh, affordable, fun, and very tasty. And there are so many different sprouts to choose from, a flavor for every day. Sprouts are very nutrient-rich because they contain all the elements a plant needs for life and growth. Sprouting also increases the amounts and bioavailability of proteins, vitamins, and minerals, transforming them into nutritional powerhouses. Overall, sprouts provide high-quality nutrients and important sources of a variety of vitamins, minerals, antioxidants, and enzymes. It’s simply a plant in its most biologically concentrated form and an easy way to boost your daily nutrient intake. Sprouts and microgreens (watercress, wheatgrass, etc.) contain large amounts of living enzymes. Enzymes are catalysts for all your body’s functions, including digestion. Increased enzymes enable better breakdown and release of more nutrients from the food you eat, including vitamins, minerals, amino acids, and essential fatty acids – all vital building blocks for your body and health. Sprouts can thus provide various beneficial health effects, including improved digestion, better blood sugar levels, and a more alkaline body. Here are some of the most popular seeds to sprout and some of their benefits: Alfalfa: rich in antioxidants, vitamin K, vitamin C, and minerals. Broccoli: rich in minerals and vitamins. Clover: rich in carbohydrates, protein (30%), and minerals. Green lentils: rich in protein, dietary fiber, vitamin C, zinc, and copper. Mung beans: rich in protein, dietary fiber, and nutrients, vitamins C & B. Radish: an excellent source of folate and rich in vitamin C. Sunflower seeds: rich in protein, zinc, and B vitamins. Wheatgrass and barley grass: rich in minerals, vitamins, chlorophyll, and amino acids. There are many other seeds that can be used for sprouting, including quinoa, buckwheat, chickpeas, peas, and rye. Add sprouts daily to your salad, green juices, or eat them on their own to get an abundance of nutrients and enzymes. Remember to rinse your sprouts thoroughly before each time you eat them, whether you bought them or sprouted them yourself. We offer organic sprouting seeds.
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Miso soup with Dulse for a happier stomach
Miso Soup with Dulse:Dulse seaweedRoot vegetables such as carrots, celeriac, or rutabagaVegetables like broccoli, green beans, celery, or zucchiniTofu (optional) in cubes – preferably marinatedMiso (brown rice miso)Water Sauté the sliced or chopped root vegetables you have chosen in a pot with coconut oil for about 2 minutes.Add a little water and let it simmer until soft.Add a bit more water and the green vegetables.Let simmer for about 2 minutes, then add more water until you have the amount you like for a soup.When it boils, turn off the heat.Take the miso and dissolve it in some boiled water until smooth, then add it to the soup. Use 1 tsp miso per 2 dl water.Now add the dulse and tofu in small pieces to the soup.Garnish with fresh parsley or thinly sliced spring onions.Then just enjoy – miso soup is very beneficial for the stomach. Serve preferably with a green salad with avocado dressing and seed crackers with cashew pesto. Avocado Dressing for Salad:1 large avocado5 dl peeled and diced zucchini2 dates (pitted)1 dl coriander leavesJuice from 1/2 lemonSea salt and pepper to tasteBlend everything in a mixer, add water depending on how you like the dressing’s consistency—the creamier, the less water. Cashew Pesto:4 tbsp finely chopped flat-leaf parsley2 tbsp finely chopped mint2.5 dl coarsely chopped cashew nuts4 tbsp olive oil2 tbsp apple cider vinegarMix everything together in a blender or food processor.
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