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 (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)
• 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

Coconut oat milk or yogurt

By Dieter

200g Haferflocken

40g Zucker

pinch Salz

2T Kokosnussbutter

750ml Wasser

If making yogurt, then also add...

4t Yogurt für die probiotics starter

• Blend in blender. The milk is done, store in the fridge. 
• If making yogurt, follow the directions below "General instructions for finishing the yogurt"
• VARIATIONS: double the coconut butter amount and the yogurt will taste like a piña colada!

Total: 800ml, 28g protein

Mango yogurt

By Dieter

1 mango (cut into pieces) / Mango (kleingeschnitten)

3T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver

3T sunflower oil / Sonnenblumenöl

1T lime juice / Limettensaft

2T sugar / Zucker

8T water / Wasser

4T yogurt with live cultures / Jogurt mit lebenden Kulturen

• 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)

High protein yogurt

By Dieter

1200ml water / Wasser

12T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver

2T almond butter / Mandelmus

5T maple syrup / Ahornsirup

3T corn starch / Speisestarke

• Mix all ingredients (except the corn starch) in a pot and bring to a boil
• Mix corn starch in a cup with a tiny bit of cold water to dissolve it, then add it to the pot, while stirring and boil for 5 min
• Put 2t yogurt into each container (for probiotics starter)

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)

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.