Potato chips / Kartoffelchips

3 potatoes / festkochende Kartoffeln
2 table spoons sunflower oil / Esslöffel Sonnenblumenöl
2 tea spoons salt / 2 Teelöffel Salz
4 tea spoons black pepper / 4 Teelöffel schwarzer Pfeffer

Slice 3 medium sized potatoes with a slicer into a bowl. Fill cold water into the bowl to cover the slices, wash the potatoes (the water will get cloudy from the starch), and rinse. Repeat the washing until the water doesn't get as cloudy anymore. Drip off any excess water. Pour in 4T of sunflower oil, plus 2t of salt and 4t of black pepper. Mix everything, so that all slices are coated in oil and spices. Spread out evenly on a large oven pan, ideally without slices being on top of it each. Bake at 200C/425F for 12 mins, turn over the slices, and bake for another 12 mins or until the chips have turned crispy.

Drei mittelgroße Kartoffeln mit einer Reibe in eine Schüssel schneiden. altes Wasser in die Schüssel hinzugeben, bis die Scheiben bedeckt sind. Dann die Kartoffeln waschen (das Wasser wird durch die Stärke trüb) und das Wasser abgiessen Den Waschvorgang wiederholen, bis das Wasser nicht mehr so trüb ist. Überschüssiges Wasser abtropfen lassen. 4 EL Sonnenblumenöl, 2 TL Salz und 4 TL schwarzen Pfeffer hinzugeben. Alles mischen, so dass alle Scheiben mit Öl und Gewürzen bedeckt sind. Gleichmäßig auf einem großen Backblech verteilen, am besten so dass keine Scheiben aufeinander liegen. Bei 200C/425F für 12 Min. backen, die Scheiben wenden und wieder für 12 Min. backen oder bis die Chips knusprig sind.

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

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.

Cinnamon crunch cereal

Recipe from Nourishing Joy and modified by Corina

1C protein powder (4 parts rice, 4 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

Optional: powdered sugar to sprinkle on top

• 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 powdered sugar or 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.

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.