Fig and Goat Cheese Salad with a Mustard-Fig Dressing and Smoked Salmon - Shanghai Heat Special {Part 2}

Yesterday I already talked about the importance of staying hydrated during this hot Shanghai season. But drinking enough is only one part of the game because summer also calls for easy, light but still yummy dinner ideas. I mean there might be people out there who are craving a cheese fondue in summer, but I guess they are the exception.

So it’s all about freshness and not too heavy food here.

Furthermore spending 2 hours in the kitchen to prepare a healthy dinner, while your family and friends are out and about all those nice summer activities, doesn’t sound too appealing either, right?

So why not mixing things up a little and making this classic summer combination with a new twist? Yaiii, healthy and nutritous dinner in less than 15 minutes (I am in).

I teamed up with Field's, the online grocery shop in Shanghai, for this recipe. Because Guava and Aloe Vera are quite hard to get in Shanghai. Furthermore they have a so called "Coco Easy Coconut" which has an integrated opener, Cool huh :)?

For easy shopping, check out this page and you can order all ingredients with a few click.


Fig and Goat Cheese Salad with a Mustard-Fig dressing and smoked salmon

Ingredients:

  • Mixed Baby Greens
  • Baby Red Oak Lettuce
  • Yellow Cherry Tomatoes (Organic)
  • Mixed Microgreens
  • Smoked Salmon
  • Goat's Cheese
  • Fresh Dill
  • Figs

For the dressing:

  •  2 Tbsp Yellow Mustard
  • 1 Tbsp Rigoni di Asiago Fig Jam
  • 1 Tbsp White Vinegar
  • 1 Tbsp Olive Oil
  • Pepper and Salt to taste

Instructions:

1.     Wash the salad and tomatoes

2.     Cut the figs in the middle

3.     To prepare the dressing, mix all the dressing ingredients in a seperated bowl. If it’s to thick, add a little bit water

4.     Place the Greens and lettuce in the middle of a plate

5.     Top with Figs, goat cheese, microgreens and salmon

6.     Drizzle the salad with the dressing and sprinkle with chopped dill

7.     Enjoy :)

Healthyfied Creamy Chocolate Mug Cake- Easy breakfast idea {High protein, no sugar}

Chocolate, Cake and Breakfast. Three words which are usually not mentioned together in one sentence. But why not? Simple answer, cake isn’t healthy, neither is chocolate and especially not cake for breakfast.

That changes with the following healthyfied chocolate mug cake option, which is high protein and definetly without crystal sugar.

Sounds unreal? Hey, It’s not with this recipe :)



Ingredients for one serving:

  • 20g chocolate whey protein   
  • 20g oat flour (finely blended oats)
  • 8g baking cocoa
  • 1tsp baking powder
  • 10g Xucker, Xylit or sweetener of your choice ( I use this one)
  • 1 eggwhite
  • Some water, milk or nut milk
  • Optional: Fruit. Chocolate, nuts, raisins to garnish

Instructions:

  1. Carefully whisk all the ingredients together (except fruit or nuts you want to use to garnish and liquid like water or milk)
  2. Add as much liquid as needed until you have a smooth, brownie-batter like consistency
  3. Place in a mug and microwave for about 2-3 minutes (depends on your microwave. If you think it’s not “cooked” enough, use a toothpick to check. If you remove the toothpick from the batter and there is batter sticking to the toothpick, its not cooked yet and you should microwave it for about 30 seconds more.
  4. Add your optional toppings before serving
  5. Enjoy

Creamy ice cream the healthy way - 3 minute recipe

Summer time, the sun is shining and it's really nice and hot outside. This time of the year calls for a creamy ice cream sundae. But heavy cream, sugar and artificial flavors make regular ice cream everything else than healthy.

Try the following 3 minute recipe and enjoy a healthy treat in the sun

BLUEBERRRYYY ICEEEEEE CREAAMMMMMMMMMM :O


Ingredients:

  • 200g frozen fruit of your choice. EVERYTHING from banana to berries or watermelon works here.
  • 50g low fat yoghurt. Works better frozen but does not have to  (Can be omitted but makes it creamier)
  • Additional toppings of your choice to create any flavor you like
    • Protein powder
    • Nuts
    • Dried berries
    • Nuts
    • Chocolate

Instructions:

  1. Place the frozen fruit and the frozen yoghurt in a high-power food processor
  2. Blend until creamy. That can take 1-2 minutes depending on your blender but take care that it doesn't get to liquid
  3. If you want to add additional toppings, just stir them in after blending
  4. Enjoy

Want to know how to make a healthy ice crem cone? Check out my recipe for this mouth-watering cones here


Low carb and paleo-friendly noodles

If you are a pasta-lover (like me), it is really hard to hold on to a low carb or paleo diet because regular noodles made from wheat-flour are just not on the menu. But how am i supposed to eat a fruity tomato sauce, this yummy broccoli pesto or any other of this lovely, healthy pasta sauces out there?!
And nope, not eating them at all is NOT an option here!

The answer is easier than expected: Make your own veggie noodles.

Making noodles from scratch? Holy moly, I don't have time for that and I guess you have neither :) But this recipe doesn't start with flour, it's simply pure and non processed veggies.

And the best part about it? You can use almost every vegetable (or even fruit) you like and vary in flavors. But for me the easiest and simplest way, due to it's shape, is to use carrots and zucchini. I use this kind of spiralizer to cut them into fine stripes but any other spiralizer, peeler or even knife will do the same job. The use usa of a spiralizer just makes it easier and faster than cutting it by hand. You can find a detailed description here on inspiralized.

Bought this one on amazon a few years ago

After spiralizing, you just need to cook or fry them for a bit according to the following options:

  1. If you made a fresh sauce, you can just directly add the noodles to your sauce and boil them for a few minutes
  2. If you want to use an already prepared pesto or left over sauce, the best way to head everything up is usung a pan.
    1. Heat up the pan
    2. Add your veggies and fry for 3-4 minutes. But take care, for example zucchinis don't need as long as carrots.
    3. Add the sauce and fry for one more minute
  3. Microwave
    1. Put your noodles into a bowl with about 150ml water. The water provides a steaming effect.
    2. Cook on high temperature for about 2,5 minutes.
    3. Add your sauce and cook for 1 more minute

Easy peasy and fast way to cook a healthy meal :)

Need some inspiration? No problem

For more information check out the inspiralized cookbook. It's really inspiring and creative.

Super easy vegan microwave cake – a basic recipe

This is one of my favorite recipes for meal preparation because you can prepare it in the evening, store it in the fridge and then just take it with you to work or school the next morning.  Et voilá, you can have a fresh cake as desert or snack. Just make sure, you use a microwave safe container and don't make your colleagues too jealous by making the office smell like cake ;)

By the way..You will find a mousse au chocolate like, fluffy texture the next day so if you want, you can even eat it raw because it does not contain eggs.

Apple and vanilla microwave cake


Ingredients:

  • 20g chocolate protein (I Used Whey but also works with soy protein to make it vegan)

  • 15g soy or almond flour

  • 8g baking cocoa

  • 7g psyllium husk powder,

  • 5g gluten

  • 1tsp baking powder

  • 10g Xucker, Xylit or sweetener of your choice

  • Some water, milk or nut milk

 

Instructions:

  1. Mix the ingredients with a spoon in your microwave container
  2. Add as much liquid as needed until you have a smooth, brownie-batter like consistency
  3. Add your optional toppings or stir them in
  4. Before eating, place in the microwave for 1,5 minutes
  5. Enjoy

Vanilla, cinnamon and mixed berries

Spinach breakfast muffins

Simple and easy grab and go breakfast or snack. 

Ingredients

For the crust (6 servings):

  • 45 g non flavor whey
  • 15 g wheat bran
  • 10 g flax seed
  • 10 g soy flour
  • 10 g gluten
  • 10 g oats
  • 3 eggwhites
  • a pinch of salt and some spices (Oregano, garlic..) 

For the filling:

  • 50 g spinach
  • 40 g lean cooked ham
  • some onions
  • 3 eggwhites
  • salt and pepper.
  • Note: If you want to, you can also sprinkle some cheese on top or add what ever u like (chicken, bellpepper, tomato...). But make sure to use enough "glue" like eggwhite because otherwise they won't stick together and fall apart

Instructions:

  1. Mix all the ingredients for the crust with a handblender
  2. Add enough water until you receive a sticky but not too wet consistency
  3. Fill into a muffin pan and bake for 15 minutes on 185 degree
  4. In the meantime prepare the filling by mixing together all the filling ingredients
  5. Add the filling to the crust (optional cheese) and bake again until slightly brown. Takes about 20-25 Minutes
  6. enjoy 😋


Flourless chocolate brownies

This recipe is definitely an oldie but goldie and can be transformed into soooo many different flavors. So the following recipe is a pretty basic one. 


Ingredients: 

  • 1 can or 300g unsalted black beans (kidney beans work fine aswell, but you will receive different macros)
  • 1 scoop chocolate whey protein 
  • 2 eggwhite
  • 1 whole egg
  • 5 g coconut oil
  • 30 g unsweetened baking cocoa
  • 5g baking powder
  • More sweetener or xylitol, if desired
  • Optional: sugarfree or dark chocolate chips to fold into the dough or sprinkle on top after baking

Instructions:

  1. Mix all the ingredients with blender until smooth
  2. The batter should be really thick and creamy, if too thick add a little bit water
  3. Bake at 180 degree for about 20 minutes
  4. Enjoy :)


Low carb and high protein wrap rolls

These babies are as good as they are looking and packed with 60g (!) protein but just 8g carbs. The basic recipe for the wrap is super easy and will be enough for 2 portions. And the best part, you can fill them with everything you like.

Colorfull and healthy treat


Ingredients:

  • 30g non-flavored protein powder
  • 10g soy flour
  • 10g Gluten
  • 5g psyllium husk powder
  • 3 eggwhite
  • herbs and spices to tase (used Pepper, salt, oregano)
  • Milk or water
  • Filling ingredient
    • I filled them with lean ham, some cheddar, low fat cream cheese and veggies.


Instructions:

  1. Blend the egg whites until stiff

  2. Mix in a separate bowl all the other ingredients (except filling) and add milk or water until you have a thick and smooth texture (like pancake-dough). I can’t give you a fixed amount here because it varies a little bit from time to time

  3. Fold the dough into the eggwhites

  4. Spread on parchment paper and bake until slightly brown

  5. Tip: If u have a good pan u can also fry it, but than the shape will be round

  6. Be careful while taking off the parchment paper, it’s super hot

  7. Fill with the ingredients of your choice

Tip: if u want to have some melted cheese inside, add the cheese while baking during the last minutes