Tuesday, 1 April 2025

Snack bars

from ROAR by Stacy Sims and modified by Corina

1/4C Brown rice syrup
1/4C / 100g Almond butter (27g protein) or 150g whole almonds (roasted, 25.6g protein)
2C / 400g Chocochips (a corn flake type of high protein cereal in Germany) (50g protein)
1t Vanilla
1/4C Cranberries
1/2C / 50g Pretzels (hand crushed) (6.5g protein)

Mix well together in tupperware, pat down, apply lid, put in fridge, eat with a spoon.

83.5g protein / 15 bars = 5.6g protein/bar


Sunday, 9 February 2025

Buttery spread


 By Dieter

Version 1: Coconut base

50 ml plant-based milk (can use your own) / Milchalternative
2t lemon juice / Zitronensaft
200ml coconut butter / Kokosöl
100ml other oils (e.g. mix of sunflower and olive) / andere Öle (z.b. Sonnenblumen / Oliven)
salt to flavour / Salz je nach Geschmack
1t nutritional yeast / Hefeflocken

Combine and mix the plant-based milk and the lemon juice, and let it sit to curdle (though not much might happen). Melt the coconut butter until it is soft (not boiling), and mix in the other oils you are using. Combine the liquid oils with the curdled milk, and mix well. Stir in the salt and the nutritional yeast. Pour mixture into a glass container, and let it sit in the fridge until it is firm.

Die pflanzliche Milch und den Zitronensaft verrühren und zum Gerinnen stehen lassen (wobei manchmal nicht viel passiert). Schmelzen Sie die Kokosnussbutter, bis sie weich ist (nicht kochen), und mischen Sie die anderen Öle hinzu. Kombinieren Sie die flüssigen Öle mit der geronnenen Milch, und vermischen Sie sie gut. Das Salz und die Nährhefe einrühren. Gießen Sie die Mischung in ein Glasgefäß und lassen Sie sie im Kühlschrank stehen, bis sie fest ist.


Version 2: Cauliflower base

1/2 cauliflower / Blumenkohl
2T olive oil / Olivenöl
1T coconut butter / Kokosöl
4T water / Wasser
2T rice vinegar / Reisweinessig
2T oats / Haferflocken
1T nutritional yeast / Hefeflocken
1t salt / Salz
1/2t sugar / Zucker

Boil the cauliflower until it is soft. Add all ingredients into a blender and mix until creamy. Let it set in the fridge.

Den Blumenkohl kochen bis er fest ist. Dann alle Zutaten in den Mixer geben, und pürieren bis es cremig ist. Die Butter im Kühlschrank fest werden lassen.

Monday, 27 January 2025

Cinnamon crunch cereal

Recipe from Nourishing Joy and modified by Corina

1C protein powder (3 parts rice, 3 parts pea, 1 part hemp)
1/2C corn starch
3/4C sugar
1t salt
1t baking powder
4T flour
1/4C cinnamon
3/4C boiling water
  • Mix dry ingredients, then add the water and knead into a dough ball that sticks together
  • Oil a large baking pan and press the dough onto it until it is a very thin
  • Sprinkle extra cinnamon on top
  • Cut the dough into small squares
  • Bake at 180C / 350F for 20 min or until it starts to brown (less time for thinner dough, like 10 min)
  • Break apart the squares and put back into the oven at 150C / 300F for 10 min (more time for thicker dough, stirring every 10 min). They are done when they just start to taste like they are caramelizing
Makes 4 cups of dense cereal and has 192g protein (48g protein per cup). Compare with Three Wishes high protein cereal that has 8g protein per cup.

Saturday, 18 January 2025

Milk and yogurt

Oat milk

By Dieter

200g Haferflocken
4T maple syrup
pinch Salz
2T Sunflower Oil
750ml Wasser
Plus spices: cinnamon, nutmeg, etc.

  • Blend in blender. The milk is done, store in the fridge. 
Total: 800ml, 28g protein

Mango yogurt

By Dieter

1 mango (cut into pieces) / Mango (kleingeschnitten)
2T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver
2T sunflower oil / Sonnenblumenöl
1T lime juice / Limettensaft
2T sugar / Zucker
3T yogurt with live cultures / Jogurt mit lebenden Kulturen
Optional, depending on consistency: 6T water / Wasser
  • Mix all ingredients in a blender
General instructions for finishing the yogurt
  • Warm the oven so that it gets to 40C (if it is warm outside, you can put the containers outside)
  • Use sealable glass containers and place them in the oven to get warmed up
  • Let the pot cool to about 40C and then pour the pot contents into the containers
  • Keep the containers in the warm oven for 24 hours (turn the oven on every so often to keep the temperature around 40C)
  • VARIATIONS: replace sunflower oil with coconut butter and the yogurt will taste like a piña colada

High protein milk

By Dieter

600ml water / Wasser
6T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver
4T cocoa powder / Kakao-Pulver
pinch of salt / Prise Salz
1T vanilla / Vanille
1T cinnamon / Zimt
2T almond butter / Mandelmus
5T maple syrup / Ahornsirup

Do this...
  • Mix all ingredients in a blender for ~45 secs
  • Alle Zutaten im Mixer für ~45 Sekunden vermischen
Or this...
  • Mix all ingredients in a pot and boil for 5 min
  • Alle Zutaten im Topf und für 5 min kochen

Has 10g of protein per 100ml of water - with the additional volume of the other ingredients it comes down to about 7g of protein per 100ml of milk.

Thursday, 21 November 2024

Cookie dough

By Dieter, inspired by https://nutriciously.com/chickpea-cookie-dough/



2T soaked cashews / Cashew Nüsse
2T cranberries / Cranberries
2T almond butter / Mandelmus
1t vanilla / Vanilla

blend together into a cream. Stir in

3T cooked fava beans / gekochte Favabohnen
1T protein powder / Eiweiss-Pulver
a bit of salt / Salz

Can eat raw, or bake into protein-balls.
Kann roh gegessen oder in Protein-Bällchen gebacken werden

Monday, 11 November 2024

Cheesy fried fava beans

 Following this recipe of Becca Heyes   

  • 1/2 Tasse Fava Bohnen in Wasser über Nacht einweichen lassen, dann 30 Minuten kochen
  • Die gekochten Bohnen auf einem Ofenblech ausbreiten und mit etwas Olivenöl einreiben. Mit Salz und anderen Gewürzen bestreuen (z.B. Chili-Pulver). Für 20 Minuten bei 150C im Ofen rösten. 
  • Dann mit Käse bestreuen, und für weitere 15 Minuten im Ofen rösten.

Use vegan cheese: in the USA, the shredded Mexican blend from Trader Joe's works well. In Germany, Simply V Reibegenuss is nice

  • 1/2C fava beans - soak in water overnight, then boil for 30 min
  • Lay the beans in a layer in a pan and sprinkle olive oil, salt, and chili powder
  • Bake for 20 min at 150C
  • Put cheese on top and bake for another 15 min

    Sunday, 10 November 2024

    Loaded fava bean fries

     By Dieter 



    10t cooked Fava beans / gekochte Fava Bohnen
    4t olive oil / Olivenöl
    8t water / Wasser
    4t protein powder / Eiweisspulver
    4t flour / Mehl

    Mix all ingredients with a fork. This will create a compact dough similar, to churros dough (Brandteig). Rest the dough in a fridge for 30-60 mins. 

    Mix in 1t baking powder. Coat small oven pan with olive oil. Make fries from the dough (1 fork full = 1 fry, makes ~15 fries), roll them in the oil, and sprinkle with salt and paprika. Bake at 425C for ~30 mins until golden brown. You might want to turn them occasionally and add more olive oil if needed. 

    Serve with guacamole, tomatoes, and sour cream - or any other of your favourite toppings.


    Alle Zutaten mit einer Gabel vermischen. Es macht einen kompakten Teig, ähnlich dem Churros-Teig (Brandteig). Den Teig 30-60 Min. im Kühlschrank ruhen lassen.

    1t Backpulver untermischen. Eine kleine Ofenpfanne mit Olivenöl ausstreichen. Aus dem Teig Fritten formen (1 Gabel voll = 1 Fritte, ergibt ~15 Fritten), in dem Öl wälzen und mit Salz und Paprika bestreuen. Bei 425C ca. 30 Minuten lang backen, bis sie goldbraun sind. Gelegentlich wenden und bei Bedarf mehr Olivenöl hinzugeben. 

    Mit Guacamole, Tomaten und saurer Sahne servieren - oder mit einem anderen Lieblingsbelag.