Healthy Fitness Sandwich with Red Beetroot Hummus and Smoked Tofu
I love bread and I’m mad about biting into a healthy sandwich. For the cooler days of autumn, I created the perfect warm Fitness Sandwich recipe. It does not only taste incredibly good, but also has a lot of healthy ingredients and is full of protein, dietary fiber, calcium and iron.
Wholemeal Rye Bread
In order to make a healthy sandwich, you should definitely use wholemeal bread. But watch out: since healthy nutrition is trending at the moment, a lot of manufacturers suddenly produce whole grain products. Unfortunately this is often a marketing trick and not all “whole grain” breads are really solely made out of whole grain. My absolute favorite bread is the Fit for fun bread by PEMA. You can buy this bread in bigger Coop stores or just order it online. Natural rye bread is the healthiest, since it contains more dietary fiber and makes the blood sugar levels rise slowly. The special thing about this bread is that it was baked in a gentle way, at low temperature, and that’s why it still contains all the important vitamins and nutrients. With most breads, the dough gets heated very heavily and only for a short amount of time and that leads to a decreasing nutritional value. Other than that, the Fit For Fun bread is super healthy because it contains a lot of B-Vitamins as well as potassium, fluorine, calcium and iron.
For the hummus
♥ 2 small beetroots (precooked – approximatly 250 g)
♥ 8 walnuts
♥ 4 – 6 tbsp. Olive oil
♥ A little bit of parsley (You can replace it with basilic)
♥ 0.5 dl water
♥ Salt & pepper
♥ 2 tbsp. fresh lemon juice
For 1 sandwich
♥ 2 slices (toasted) rye bread Fit For Fun (can be found in bigger Coop shops or online)
♥ 4 thin slices smoked bio tofu
♥ 2 tbsp. vegetable mayonnaise
♥ 1 half of a handful of grated carrots (feel free to put more if you like)
♥ 2 tbsp. fresh parsley (if you don’t like parsley, you can substitute it with fresh basil)
- For the red beetroot hummus, blend together all ingredients until a creamy paste is created
- Put the smoked tofu for 5-10 minutes into the oven at 180 degrees or fry it on both sides on medium heat in a little bit of oil for approximately 5 minutes.
- Spread 1 – 2 tbsp. of the hummus and 1 tbsp. of the vegan mayonnaise onto one half of the bread and place the tofu on top.
- In the end, place the grated carrot and the parsley on top
- Now you’ll spread 1 tbsp. of hummus and vegetable mayonnaise onto the other half of the bread.
- Close the sandwich with the other half of the bread
I am so happy to have had the chance to interview Giovanna, the founder of the yoga clothing brand “Confused Girl”. The company designs high-quality yoga wear made in Los Angeles. The clothes are inspired by healing crystals and radiate positive energy.
Guest recipe from one of my favorite Instagram accounts – Cinnamon and Berries. The account is full of healthy, delicious and vegan recipes and the pictures look lovely:
Salted caramel raw bliss balls with mini marshmallows.
♥ 2 cup of oats
♥ 200g dates
♥ 4 tbsp natural peanut butter
♥ 2 tbsp melted coconut oil
♥ 2tbsp baobab powder
♥ 2 tbsp maple syrup
♥ Handful of mini marshmallows (or just chopped big ones)
Soak dates for min. 5 hours. When the dates are ready mix them along with the oats in a high-speed blender until smooth.
Put mixed dates and oat into a big bowl. Add 3 tbsp. of peanut butter, 2 tbsp. of @organicburst baobab powder, 2 pinches of salt, 2 tbsp. of coconut oil. Mix it with hands and form balls. Remember to add one marshmallow inside every ball.
For the caramel sauce: mix maple syrup, 1 tbsp of melted coconut oil, pinch of salt and of 1 tbsp peanut butter. Top balls with sauce and marshmallows.
This a perfect summer drink after a busy day at office – the caffeine free ice-tea helps to relax and detox your body. The ingredients are 100 % organic, healthy and sugar-free.
♥ 3dl cold TEATOX Daily Balance (if you live in Switzerland, order this delicious and healthy tea @ greenlane.ch
♥ 3 dl drinking coconut water
♥ A little piece of ginger
♥ Squeeze of fresh lemon juice
♥ 1 tablespoon organic agave syrup (optional)
Bring water to boil and place the tea and the piece of ginger in a pan. Let the tea cool down in the fridge. Once cold, add fresh lemon juice, coconut water and organic agave syrup. Enjoy!
If you are a beginner in meditation, you may find it hard to clear your mind and to let go of your thoughts. If you struggle with thoughts that keep coming to your mind, simply
focus on a positive word like joy, love or gratitude.
Delicious and healthy chocolate coconut bliss balls from Jess
These chocolate coconut bliss balls are a great treat that can be stored in the fridge for weeks! You can eat them as a per-workout energy snack, with your afternoon cup of tea, or even for dessert!
¾ cup pitted medjool dates
2 tbsp shredded coconut (plus extra for rolling)
¼ cup pecans
¼ cup sliced almonds
2 tbsp cocoa powder
½ tsp vanilla extract
pinch of salt
Place all your ingredients in a food processor and blend until it forms a dough. It should be soft enough that you mold it with your hands. (If it is not, add some extra dates)
Take a plate, and fill with shredded coconut for rolling.
Using the palms of hands, roll dough into small balls, then rolling into your plate of coconut.
Place finished balls onto a plate, and then transfer to the fridge to chill for 1 hour.
Whether you accomplished something or not, doing something good for yourself is always a good idea. Treating yourself helps to stay happy, motivated and adds variety into your life.