Snickers

Coconut Flour Pancakes

I went through a coconut flour phase. Breads, cupcakes, sauces everything used coconut flour. Its a pretty versatile flour but it is dry, can be heavy and always kind of tastes like coconut haha. Funny that.

Anyway, I am still a big fan of coconut flour but don’t use it as purely anymore. These pancakes are very good for the ingredients and also easy to make! I love taking these with me for lunch or snacks when I have a long day on court or training.

Makes 6 4x4cm pancakes

Ingredients

For the pancakes:
29g coconut flour
29g Tapioca flour
1 egg
8g Honey
1/2 TSP baking soda
1 TSP lemon juice
80mL Coconut milk* (maybe more depending on how dry the coconut flour is)
*you can also use almond or cashew milk, or water also works if you need a low-calorie option.

Optional add ons:
100g Quark (no idea what this is in English?)
20g Whey or Collagen
100g Mixed berries
6g Coconut oil for cooking in a non-stick pan

Instructions:
As with all my recipes- the instructions are very difficult.

Mix, cook and EAT!

Best Gluten Free Pancakes Ever

I’m a fan of anything you can put chocolate in, around, on or through. So of course pancakes are on the list- and after many years of experimentation 2020 proved to be the year of having enough trial meals to make it right!

I have found the flour makes a massive difference- I mean the flour is like half the recipe, but some gluten-free flours are very heavy and others are too dry or the taste is too powerful. Buckwheat and coconut flour, for example, are fantastic, but in this ratio, they overpower the taste of the pancake and I find the texture too heavy.

The flour in this recipe is a mix of different gluten-free flours

Ingredients:

80g Gluten-free flour

1 egg

1tsp Honey

140g Almond milk

1/2tsp Bicarb soda

1/2tsp Baking soda

1tbsp Lemon juice

Mix all ingredients together and let the mixture sit for about 10mins. You will notice it gets much thicker as it stands which makes the pancakes a bit thicker and fluffier.

In a hot non-stick pan put some coconut oil in and spoon the panckes into the size that you like. I prefer them smaller so it looks like I have more to eat.

Flip the pancakes when they are almost full of bubbles. Leave then 1-2 minutes on the other side and then they are ready!

Serve them with whatever you like! You can also put choc chips or blueberries in the pancake mixture and take them to work or school as a snack.

Enjoy!

Lemon cupcakes

Cooking therapy ?

Do you ever have that urge to just bake something sweet? For me, there is something oh so satisfying about the fluffiness of a good muffin. The smell that fills the house, the process of weighing the ingredients and creating a tasty mixture, the ‘rmmmmm’ of the oven in the background, the exploration and creating. Tinkering the recipe to make the taste ideal to your wishes. It’s all in your hands! You are the creator!

So know you know I feel like the man who makes gingerbread men from Shrek when I cook- here are the ingredients!

Lemon cupcakes

Ingredients:
130g Gluten-free flour (I used Schär.. and yes there are “better” GF flours but they just turn out best with this one)
110g Butter (melty/soft)
110g Sugar (I’ve tried coconut, raw and muscovado all taste great they just change the colour)
2 eggs
1/2 tsp guarkernmehl
2 tsp baking powder
100g white chocolate (I’ve tried up to 300g- in this case- the more the better)
1 1/2 tbsp lemon juice (from an actual lemon, not the bottled stuff)
The zest of 1 whole organic lemon (some days I feel a bit extra- then I add extra zest up to 3 lemons works)

Instructions:
Smash everything in a bowl and mix
(Best instructions ever)
Bake on 180 for 15-18 mins (but check it yourself constantly after 12 minutes)
Makes 16-12 cupcakes! (Depending on how full you like them
Enjoy!

Buckwheat protein crepes

Buckwheat protein crepes

Do you ever wake up and decide to wing a recipe?

Today I woke up and decided it was crepe day! Didn’t feel like a pancake but wanted the main meal to be the filling so that means crepes!

As it was improvised I will also give you the improvised recipe as it worked very well!

Ingredients:

60g buckwheat flour

30g tapioca flour

20g honey

20g protein powder

as much almond milk as needed until you have a runny paste.

No oil is needed to make the crepes:

Just get a hot nonstick pan

Take as much mixture as you need to make the crepe the size you want

Spread the mixture out on the pan

Flip the crepes once the edges start lifting

Leave them for another 20-30s and viola! Crepes!

I added vanilla buffalo yoghurt with berries, some Brazil nuts and chocolate- it was perfect!

Peppermint Coconut Lemonade

So to 99.5% of the time, I’m a chocolate anything fan. Cacao will win. But today- this beautiful green, minty, refreshing, tangy, sweet refreshing drink won all awards!

It can not get easier to make either- add everything in the blender and Viola! Done.

Peppermint coconut lemonade!

Serves 2 people

Ingredients:
2 lemons (no skin no pips)
~15 peppermint leaves (fresh)
250mL coconut water
100L water
10g Stevia
100g ice cubes

Blend together and enjoy!

Stuffed Pumpkin

Did you know there are over 70 types of pumpkins?

Pumpkins are brilliant for a low-calorie volume and nutrient boost!

With just 26 calories per 100g they are brilliant in sweet and savoury meals!
Very high in vitamin A and also a good source of vitamin C and potassium.

This recipe is super easy and the taste is bomb!

1) Cut the lid off the pumpkin and take the seeds out
2) Put the pumpkins in the oven on 200°C for ~20 minutes or until soft
3) Cook 150g minced beef with some vegetable brühe and tomato paste in a pan or pot
4) You can pimp the mince up with some capsicum, tomato or Zucchini if you would like more volume or more vegetables!
5) When the pumpkin is tender, fill it with the minced beef mixture and top with cheese!

❤️ Enjoyyyy

Chocolate Cheesecake

Super Easy Chocolate Cheesecake 

What is the purpose of food?
1) to deliver macro and micronutrients to our bodies for cell and tissue growth, repair, optimal hormone function and immune health
2) to provide energy and heat
3) to satisfy our soul

This recipe is definitely not a staple food to eat in your everyday meals BUT once in a while to satisfy the soul or take to a special occasion it’s perfect!

Base: Mix all ingredients together, press into a cheesecake tin and bake on 180 for 15-25 minutes (be careful not to overbake- check it often)

220g GF white flour (I use the one from Glutenfreiergenuss)
150g Butter
100g Sugar
2 tbsp Cacao

Filling: melt chocolate and mix all together. Place over the base into cheesecake tin and put in the fridge for a few hours or overnight and it’s ready to roll!

300g Philadelphia balance
300g Creme fraiche
300g melted milk chocolate

Yes- this is a fair bit of chocolate- but you could totally add another 100g if you’re really keen!

Variations to filling
-Coconut
-White chocolate instead of milk chocolate
-Raspberries or other berries

Enjoy

Skin Health

Skin Health

Gut-Skin Axis

People want nice skin. It is a sign of good health and wellbeing, yet- when we have skin problems our first reach is for a cream or drugs to reduce our symptoms.

Re-read that- “Clear, smooth skin is a sign of good health and well being”. So, therefore, it makes sense that to get clear, smooth skin we should reach for good health and wellbeing to reduce our symptoms rather than trying to fix the symptoms topically without addressing the cause.

I have been down that path. The Dr’s visits, dermatologists, cosmeticians. “It’s your hormones, you can’t do anything- here are some drugs, creams, special soaps, cleansers, peels etc etc”. Nothing worked. I had acne, chronic eczema, hives, severe redness, extreme oiliness and dryness at the same time. As a kid, teenager and young adult this all takes its toll on your self-confidence. Acne scars tell their tails on my face daily and with the cosmetic industry being worth over 138 Billion dollars, it’s clear how much we want beautiful skin.

Now there are definitely good products out there (that’s for another post), but none that will work alone without good health and wellbeing!

Our outer skin health is massively linked with our inner skin health- our gut lining. The gut-skin axis is now well studied, to show how the gut microbiome and epithelial lining (gut health) has a great influence on the immune system and how dietary and environmental triggers create inflammatory responses.

Poor gut health is a very broad term used for almost everything! So very quickly lets narrow it down to what it actually means.

Poor gut health means that you have damage to the gut lining (which is one cell thick and takes a minimum of 21 days to completely renew its outer layer).  It’s like a really long fence with countless gates on it that should protect you from the outer world (large food particles, bacteria, toxins) but still be able to let whatever it wants in such as nutrients, vitamins, minerals. This is an extremely complex job and there are unfortunately many many ways in the modern world in which we can harm this wonderful gate

If the gut is always continually getting damaged or tricked to leave the gates open then it will never fully be able to know exactly who and what comes in through the gates. Once foreign materials are inside the body (remember this can be bacteria from when you licked your fingers, to large improperly digested food particles), the immune system has to stop them from getting into the body’s circulation. Only vitamins, minerals and nutrients should get into the blood and lymph!

Poor gut health can also refer to an overgrowth in bacterial populations. These overgrowths can have a variety of negative impacts especially if they are able to enter the blood stream through a ‘leaky gut’.

The last main usage of poor gut health refers to digestion issues. Low stomach acid, lack of bile secretion can have a massive impact on sanitising the foods that you eat, breaking the foods down and binding to elements the body wants to excrete such as hormones, byproducts, bacteria and dead cells.

In patients with acne, eczema, psoriasis and other skin issues- there is a common link between leaky gut and microbial translocation (microbes found in systemic circulation where they should not be) which has a great inflammatory response on the outer skin. Below are 3 main categories for skin issues and what points are important to look for in your own lifestyle and diet to optimize your health and wellbeing and therefore your skin.

#1 Poor gut health (gut damage)

What we eat should be optimally processed, assimilated and excreted with no stress to the body. The following list is several main points of interest when someone has a damaged gut or points that can damage the gut lining which when unresolved can lead to issues.

  • Food intolerance
  • Food allergy
  • Food sensitivity
  • Microbial imbalance
  • Oral contraceptives
  • High Histamines
  • Stress
  • Hypochloridia
  • Low fiber intake
  • Poor eating habits
  • Lack of sunlight
  • Lack of sleep

#2 Liver congestion (detoxification issues)

You can NOT excrete toxins through the skin. Not in sweat not or baths or any other detox plan you have seen that claims to pull toxins through the skin. Our bodies process toxins in the liver and kidneys to where they are excreted in urine and stool. Toxins recirculate and get stored in the body if we are congested or if there are more toxins coming in than our body can process and excrete. Several main reasons being:

  • Poor bile function
  • Poor lymph circulation
  • High toxic load
  • Poor methylation

#3 Nutrient Deficiencies

Nutrient deficiencies are not something I like to state without analysing the body and its functions as a whole. If you have hypochlorhydria, poor wound healing, mouth sores- the chances are high you have also a zinc deficiency but to accurately state deficiencies-a blood test analysis and a subjective and objective symptomatic analysis would be needed.  The following are common nutrient deficiencies that are necessary for skin health

  • B Vitamins, B5
  • Zinc
  • Water intake
  • Low fat intake (helps with the absorption of vitamin A,D,E,K)

#4 Skin Irritants

Ideally choosing ingredients that are free from the following products gives your body one less thing (or if we are talking about a woman’s skincare routine- 24 fewer things) to worry about a day. Whatever toxins or products we consume in one way or another must be processed by the body. You can easily find all of these ingredients in normal shampoos, skin lotions, hair products, make ups.

Parabens (anything ending in -paraben)

Silicone (anything ending in siloxane -cones, -conols, -silanes)

SLS, SLES (sodium lauryl sulfate, sodium laureth sulfate)

Mineral oil (paraffin, petroleum products)

Aluminium Salt

PEG, PPG (Polyethylene glycols, polypropylene glycols)

Check your products at home and see how many of the products you use contain these chemicals.

  • Skin creams and cosmetics
  • Washing powders
  • Shampoos and soaps

https://www.ewg.org/skindeep/

Cleaning up your nutrition and skin care routines are the first and most important step when wanting to improve the appearance of your skin.

If you have any questions or thoughts let me know!

 

Bounty Bars

My clients often ask me- ‘Larn, can I eat this?’ My answer is always ‘of course you can, but will you feel good after eating it?’

Our bodies have many ways of communicating what is good for us and what isn’t. We have just become so good at ignoring and masking these signals with drugs, distractions and constant fixes of hyper-palatable foods that we no longer know how to listen to our bodies signals and or what they mean.

Food in many cases has also moved away from its original purpose of fueling our cells to provide us with the nutrients we need to grow, repair and function optimally- to fast, easy sources of energy to simply feel full and satisfied for a moment. Many products on the market are a distant resemblance of what ‘food’ should be.

What does this mean for recipes? No- I’m not suggesting we go and pick rice off the plant and cook it on a wood stove. I am a fan of making our favourite modern recipes healthy, that they not only serve our bodies from a cellular level, but they are also quick and tasty.

This is one of my childhood favourites- Bounty was always the one in the celebrations pack that got eaten first!

BOUNTY BARS

With the idea from a fitness friend, we have turned the common Bounty Bar into a nutrient-packed treat! Perfect for a snack or an addition to a meal that needs fats! This no-bake chocolate bar will not leave you disappointed!

Step 1

Ingredients:

80g Grated coconut

75g Coconut cream

20g Coconut oil

30g Vanilla Whey protein

25g Erythritol

1/4 tsp Vanilla

Instructions:

– Add all ingredients together and mix until smooth

– Put mixture in to silicon chocolate bar moulds and in to the freezer for 5-10 minutes

*You can also freeze them longer there will be no difference

Step 2

Ingredients

140g 70% dark chocolate

White chocolate for decoration

 

Instructions

-Melt the dark chocolate slowly

-Whilst the chocolate is melting, take the bars out of their moulds and wash the silicon mould ready for the chocolate

-Pour 2/3 of the chocolate into the moulds and make sure the chocolate covers all corners and sides

-Place the frozen coconut bars in to the chocolate filled moulds and pour the remaining chocolate evenly over the top

-Let the chocolate bars set in the fridge and then- ENJOY!

Empowerment Books

Books

If you haven’t picked up a book in the last years, I get it. Life gets busy. You get into routines, other things take higher priorities and somehow finding 30-minutes to sit down and read just doesn’t make it into your day.

This is my personal list of self-help, motivational, emotional training books. Life is too short to simply roll with the waves. Although it is often the easier option, taking control of your life with a purpose you choose every day is empowering.

If this sounds like you- start with Atomic Habits. James clear has made an impressively motivating book to help you analyse your daily habits and start making small changes to get the most out of your day.

Mark Manson’s book- The Subtle Art, is also a brilliant, straight forward, no-nonsense and easy to read kick in the behind to get you open your eyes to your thoughts and feelings.

Mans search for Meaning Viktor E Frankl
How to win friends and influence people Dale Carnegie
Mindset Dr. Carol s. Dweck
Atomic habits James Clear
7 habits of highly effective people Stephen R Covey
Power Robert Greene
Invisible influence Jonah Berger
A new earth Eckhart Tolle
The Subtle Art of not giving a f*ck Mark Manson
Relentless Tim S Grover
Mindset David Goggins
Can’t hurt me David Goggins
Essentialism Greg Mckeowin
Psycho-Cybernetics Maxwell Maltz
Emotional intelligence Daniel Goleman
Behave Robert M Sapolsky
Ego is the Enemy Ryan Holiday
Super brain Rudolph E. Tanzi, Deepak Chopra

If you have any other books you think also belong on this list leave a comment below or send me a message!

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