Hot summer days are slowly coming to an end and we’re getting ready to welcome what we can only hope will be an Indian Summer. In preparation for autumn, our German Master and Fitness Trainer Mareike, who also stars in Germany’s The Biggest Loser, has kindly shared her top two seasonal ingredients with us, telling us why they are good for you and how they can be used in two deliciously healthy recipes.
Our favourite pre-yoga treat, blueberries are rich in Calcium, Iron, Magnesium, Vitamin A, B1 and B2. They contain large amounts of phytochemicals, which act as antioxidants, boosting the immune system for all-around good health. In comparison to other fruit, blueberries have a lower fructose content, making them a perfect low-carb snack. So, start tossing them into your yogurt, blending them into a post-workout smoothie or simply eating them as they are!
If you’re a sweet tooth, you’re going to love Mareike’s mouth-watering raw blueberry cake recipe. This healthy cake is vegan, gluten-free, sugar-free, preservative-free and guilt-free – easy to make and enjoy after an intense gym sesh. You don’t even need an oven, just a good blender. That’s how we like it!
Raw Blueberry Cake
Instructions: Simply mix the following ingredients in a cake tin:
- 250g of Almonds
- 100g of Brazil nuts
- 200g of Dates
- 250g of Cashews
- 1 Tsp of Vanilla Extract
- 3-4 Tbsp of Lemon Juice
- 2 Bananas
- 400g of Blueberries (Frozen)
- 125g of Coconut Oil
- 50ml of Water
- 30g of Coconut Flower Nectar
*You can vary the nuts as well as the fruits to suit your taste.
Store the cake in the refrigerator for a maximum of 2-3 days.
Another excuse to invite the girls over for tea (or make it cocktails)!
Autumn is mushroom-picking season. These little treats are low in calories and add flavour to almost all lunch/dinner recipes, whether you cook them in the pan, toss them into a salad or eat them raw.
Mushrooms are very robust, so you have to follow one very important rule when preparing them: They need to be brushed off and cleaned very carefully. You should wipe them with a damp cloth, instead of soaking them in water, as they will absorb it and lose their flavour. Always sprinkle them with salt and pepper before cooking them; otherwise, they can become quite hard, as they will lose a bit of water when being sautéed in a pan.
Here is one of Mareike’s favourite mushroom-inspired recipes:
Quinoa Noodles and Mushrooms
- 250g of Quinoa noodles (If these are hard for you to find, you can also replace them with other gluten-free varieties, such as rice noodles)
- A big handful of mushrooms
- 2 Onions
- 1 Garlic Clove
- 1 Tbsp of Olive Oil
- Salt, Pepper and Paprika
- 1 Tbsp of Vegetable Broth
- Coconut Milk
- 1 Courgette
- 2 Tbsp of Miso Paste
- 1 Tbsp of Mustard
- Cherry Tomatoes
- Boil the Quinoa noodles according to the instructions listed on the packaging.
- Sauté the onions and garlic in a little olive oil and sprinkle with salt and pepper.
- Cut the mushrooms into small pieces, adding them to the semi-transparent onions and garlic.
- Add the vegetable broth, a good shot of coconut milk and the courgette (cut into slices) in the pan and cook with the mushroom mix.
- Add salt, pepper and paprika, if needed.
- Add the Miso paste and mustard.
- Top it off with a few cherry tomatoes.
You can find more clean eating recipes here. Bon appétit!