Do you swallow dietary supplements because you may have heard or read about them? Do you even swear by it? That’s not entirely wrong.
The Whole Biohacking Scene Biohacking: optimize yourself! lives from it, literally. You only feel part of the scene when you have a considerable collection of Supplements.
It’s easy to lose track. The pharmacies and drugstores are full of such preparations, with different dosages and compositions. According to the latest studies, only 30% of the EU population eat healthily according to WHO guidelines. So that the majority does not or insufficiently.
The fact is that even with a healthy nutrition we are not sufficiently supplied with micronutrients and amino acids. Industrially processed foods, depleted soils, greenhouse effect in fruit and vegetable cultivation are some of the factors responsible. As a result, important elements for building and regeneration the body are missing. Also on a mental level.
50% of people do not feel sufficiently fit and mentally overwhelmed.
Let’s start with selenium. The agricultural soils are poor of it. Likewise the organic systems. The daily requirement of at least 50 mg selenium is not covered by this.
Sun vitamin D is also found in foods only to a limited extent. This puts people in northern latitudes at a disadvantage during the winter months.
Omega 3 fatty acids also develop their positive effect only in higher doses, which we cannot achieve with oil, nuts and fish.
B vitamins need optimal absorption in the gastrointestinal tract, which is not always the case.
“The King Vitamin” C loves freshness. It disappears within 40 minutes of cutting fruit and vegetables. Cooking can’t stand it at all. However, it is essential. In the Middle Ages, seafarers often lost their teeth due to shortages.
Magnesium and zinc are also in short supply. Anyone who does not eat a pot of porridge every day is not optimally supplied.
A lack of these substances causes discomfort, in the worst case it causes illness. With an adequate balance, however, health can be maintained and some diseases can even be cured. However, uncontrolled intake is wrong without knowing what you actually need. Here, too, every person is unique in their physiological constitution. In addition, there are various lifestyles and health conditions.
According to the differences, the addition of Supplements also depends on requirements and is variable. It is no coincidence that “Personalized Supplementation” or “PS” is the latest trend in health medicine.
This begins with a blood sample and the diagnosis of a possible deficiency. This is used to calculate your personal need for micronutrients and amino acids. Some practices/doctors and laboratories work hand in hand in this field. Some supplements companies offer individually composed granules.
Here are my 5 tips for optimal supply of PS agents:
1. Find certified practices specializing in Personalized Supplementation
2. First carry out a blood sample analysis, then create an individul supplement list with dosage information.
3. Take your Personal Supplements for 3-4 months
4. Blood sample check again
5. If there is an optimal supply and an improvement, continue to follow the individually created supplementation. An annual follow-up check should be made.
We are full of energy, our mood is great, we are well rested, balanced and can cope with our everyday lives effortlessly.
A fantastic scenario that we wish for the rest of our lives. The score for this is based on good physical condition.
Our hormones play the music: Adrenaline, Cortisol, Serotonin, Dopamine, Endorphins and numerous other great substances.
Not to forget the powerful sex hormone trio of Estrogen, Progesterone and Testosterone. The source of hormones bubbles up at a young age. However, as we get older it starts to fade.
Can we do something about it to keep it bubbling forever?
Lifestyle definitely plays a big role here. Anyone who does sports, about 2.5 hours a week with endurance and strength training, ensures a regular endorphin shot.
The king of excitement and adventure is adrenaline. Small challenges every now and then play in his cards.
Cortisol is an unpopular hormone because it is mainly involved in stress. However, in small doses it is useful because it curbs an overly aggressive immune system.
Dopamine is a relationship hormone. Every compliment we can receive ensures its output.
A true solar hormone is serotonin. It ensures a good mood and a bright mind. We get it when we experience a sunrise, are outside a lot and look at the sun. In the evening, melatonin is formed from serotonin. It allows us to fall asleep and stay asleep easily.
What about the important sex hormones – the most sensitive divas of the hormone landscape: Estrogen, Progesteron, Testoseron?
Here nature is not squeamish and simply wants to take it away from us when time seems to have run out. This hits women particularly hard.
First, the corpus luteum hormone progesterone withdraws when the eggs run out. After that, estrogen becomes rare. At some point, testosterone levels out at a low level in both cases women and men.
Many women then experience unpleasant side effects of deficiency, even though they are in the prime of their life. Some more, others less. This is very unfortunate because women’s ability to have sexual experiences remains unchanged throughout their lives. Live out your sexuality
This is where human intelligence comes into play!
What research and pharmaceutical production has achieved here in the last few decades is phenomenal, with the aim of helping women in their time of need. Like the extraction of hormones from the urine of pregnant mares, which after 50 years is now fortunately a thing of the past.
The modern substances are now produced from plants. They are rich in phytoestrogens and closely replicate human estrogen and progesterone. They are therefore referred to as bioidentical and compensate for hormone deficits, meaning they have almost no side effects
Worth mentioning is the wonderful book “Woman on Fire” by the German-American gynecologist and scientist Dr. Sheila de Liz. She has shed light on this topic and taken away the fear of HRT for many women. http://Wikipedia, Dr. Sheila de Liz
A widespread hormonal plague is hypothyroidism due to a deficiency in the thyroid hormone thyroxine, which is responsible for metabolism. Women over 50 are most commonly affected. Here too, treatment consists of increasing the missing amount of hormones.
The trio of estrogen, progesterone and thyroxine ultimately makes the music that keeps the female body healthy and beautiful – well into old age.
Here are my tips for optimal hormone balance:
1. Exercise to have endorphins (and other hormones) on a regular basis.
2. Spend at least 1 hour outside every day to have enough serotonin during the day and melatonin in the evening
3. Maintain good friendships and relationships with family, which provide dopamine
4. Take on challenges to give yourself a shot of adrenaline
5. Check the levels of thyroxine and sex hormones in order to adjust them with appropriate preparations, if there are deficiencies.
Oh, the age… Most people dread the thought of getting older, gradually becoming frail and possibly needing help.
The image of dwindling fullness of life, limited mobility, chronic pain and possibly impending
loneliness is just buzzing in the mind. How old can we actually get? The science of epigenetics says
it can last up to 150 years. The reality looks different.
Most people want to stay healthy and productive for as long as possible. What resources are available for this, what is possible?
A network of people has been formed who are trying to answer these questions with their own experiences. They use the latest findings in medicine and science, experiment with themselves, and are a global community.
They call themselves biohackers and are constantly exchanging ideas. Biohacking means physical and
mental self-optimization by exploiting your existing potential. Biohacking: optimize yourself!
The key to success lies in the big magic five: S- E- R- E- S:
– Sports
– Eating (Food)
– Relaxation, which includes sleep and sex
– Environment
– Supplements
In the harmonious interaction of these areas, the biological age (bio-age) can be significantly influenced.
This can differ significantly from the calendar (chronological) age stated in the ID card. The findings on these basic building blocks are not new at all, but it is their conceptual synergistic composition and their routine application that make them so effective.
Two questions arise:
1. How old do you feel?
2. How old are you really?
Do you know people who are over 65 years old, full of energy and healthy, going through life with vigor? Have you met her before? These people have often unconsciously adhered to rules similar to those of biohacking throughout their lives.
Without a doubt, it takes effort and time to integrate these principles into daily operations. But it’s worth it!
I was infected by it a few years ago and feel like I belong to the scene. I would like to share with you my favorite daily routines that I have maintained to this day:
In the Morning:
1. 10 minutes of stretching and yoga elements immediately after waking up
2. Take a 30 second hot/cold shower
3. 10 minutes of Tai Chi outside, balcony/terrace
4. Late breakfast, from 10:30 a.m. (intermittent fasting for at least 16 hours)
Midday:
1. Lunch from 2:30 p.m. or skip it
2. 30 minute walk
3. 10 minutes of meditation and breathing exercises according to Wim Hof
4. 15 minute nap (be creative with how you do it)
At Evening:
1. A sports session for 45 min, dancing or yoga, as early as possible
2. Dinner no later than 6:30 p.m. or earlier if there was no lunch
3. A hot bath/shower
4. Relaxation before going to bed (around 11 p.m.): listen to podcasts/music, read a book or Netflix etc., always with blue light blocker glasses!
We want to be seen, loved and recognized, making a good impression.
Natural, understandable and honorable needs. Because we are social creatures, highly dependent on each other.
That’s how nature wants it. On the one hand, it encourages us to improve our personality and appearance. But on the other hand, pressure and doubt arise when the results do not meet expectations.
The word “expectations” contains the word “expect” for someone or something that could make us happy and content.
At the same time, nature has given us our own will and the freedom to make personal decisions. This not only affects actions, but also our feelings.
The expectations of other people are usually self-imposed chains. It’s up to us to get rid of them!
We can limit them and view our own possibilities as “unlimited”.
To be present and completely with yourself in every moment without giving up control over your own feelings
Planning individual experiences, independent of other people
Creating retreats and visiting them regularly
Respect and care for your own body
Keep the inner dialogue positive
Learning to let it go
Anyone who pays more attention to their inner self and seeks fulfillment and satisfaction there becomes more independent of external influences and other people and retains control over their own emotional world.
This helps you to cope better alone and gives you more calmness in everyday life.
Here are my 5 tips for more freedom and peace of mind:
1. Clearly define your main needs, preferably in writing
2. Ask yourself every day whether these needs can be met on your own
3. Build in beautiful self-love rituals every day: body care, styling, sexual experiences, Live out your sexuality , home-cooked food
4. Accept that you cannot be “everybody’s darling” and that this is a good thing
5. Write down 3 sentences why you can love yourself better than someone else, along the lines of “I can love me better than you can!”
The term “spirituality” comes from the Latin word “spirit” – and means “spirituality” or “inner life”.
In our materialized life there is unfortunately little space for questions of spirituality, at most on days like before Christmas.
Nevertheless, it is expressed in different directions of belief: within a religion, a community of interests or in intellectual debates with the world and oneself.
The latter aspect is particularly interesting because it is about individual attitudes towards life and beliefs.
If the world around us is constantly changing and sometimes appears threatening to us, then it is high time for inner contemplation in order to find stability.
Believing in the higher meaning of creation and that we cannot control everything, we come to inner strength. It gives us strength to change things that we can change or to accept things that cannot be changed.
“You are what you think” – this is why “Mind Care” is so important to control of own thoughts! TAKE CONTROL OF YOUR THOUGHTS!
Spirituality brings inner serenity with it, which allows us to go through life more relaxed and joyful.
How does one come to an effective spirituality?
Here I’d like to share with you my 6 personal approaches to more spirituality in your life:;
Connect yourself spiritually with something big – an idea, a movement, belief in a higher, protective power or in the eternal cycle of nature and so on …
2. Meditate regularly – ideally twice a day for 15 minutes, in order to be “in here and now” with yourself
3. Think “good” about yourself and other people, use positive thoughts like “I’m good enough” or “everyone tries their best”
4. Define difficult life situations as challenges, try to see opportunities and what you can learn from certain experiences
5. Find your own life vision and bring it to your mind as often as possible. This will help you to pursue specific goals and implement them.
6. Learn the gratitude – write every evening 3 things, you are thankful for.
Staying fit and healthy forever, moving painlessly, being mentally fit and capable of enjoying every aspect of life long into old age is what everyone wants.
But when it comes to aging, the question is whether we can influence the laws of nature—and if so, how much? And above all, how can we do it?
When I observe people over 70 from time to time, I notice some profound differences.
Some have plenty of energy and seem upbeat. For others, every step is a struggle against invisible obstacles.
When I speak with them, it’s obvious that they have very different attitudes about life.
The fit and healthy ones believe they have the power to influence the aging process. The skeptics say: “I’m too old for this and that, and I’ve just got to accept it. What can I do about it?” So they do nothing.
But there’s plenty of science to support those who refuse to resign themselves to the effects of aging, who want to attempt the impossible in order to achieve what’s possible.
Nowadays we have the opportunity to maximize our lifelong potential in ways that people couldn’t have imagined 40 or 50 years ago. Not to mention the improvements we can make to our quality of life along the way.
The magic word here is epigenetics, a term that describes how our lifestyles can affect our genes, including the ones that impact life expectancy.
There are plenty of examples of how older people can transform the challenges of aging into opportunities. Every year new methods and products come onto the market to help people optimize their health as they age. I’ve written a few posts on this topic, including How to stay young longer and How to lower your biological age.
In the meantime, here are 15 of my best tips for staying (biologically) young:
Get 7 ½ to 9 hours of sleep per night (For hints on how to improve your sleep, see This is how to sleep well).
For an energetic start to your day, do 10 minutes of movement/exercise after waking up in the morning.
Nutrition: minimal amounts of sugar and simple carbs; lots of vegetables, fish, fowl, beans, and fruit in moderation. Red meat once a week. 2 to 2 ½ liters of water or unsweetened tea daily. My anti-aging recipes
Allow 3-4 hours between meals—and avoid snacks! Eat dinner before 7pm.
We’re living in an age where very few things last. Everything in our world seems to be in a constant state of flux, and it feels like we hardly have any influence over the way things keep changing.
By now, every one of us has had the experience of showing up at our favorite café only to discover that a casino (or something like it) has opened in its place.
The professional world has become more unpredictable, too. Not to mention our personal relationships: we make friends quickly, and we lose them just as quickly.
Even love has become interchangeable, thanks to so many online dating platforms where we can fulfill our every need. (If our partnerships are going through a rough patch, this can lead to more than a few surprises.)
On one hand, all of this fluidity is a sign of progress. On the other hand, it seems like most of the familiar and reliable things in our lives are disappearing.
In the face of so much change, it’s easy to lose our bearings and feel as vulnerable as a tiny boat in a stormy ocean. In this case, we either need nerves of steel or a “nothing really matters” attitude—or both.
However, there’s one constant that remains in the midst of this fragile scenario: you.
Ultimately, you’re the one who takes care of yourself over the course of your life. You’re the one who carries yourself through all of life’s twists and turns. Only you can take responsibility for the ups and downs in your life!
And no one can take this responsibility away from you. This is why it’s so important to create a stable, resilient psychological core, to build and maintain what I call an “inner anchor.”
When you have an inner anchor, the changes and upheavals you’ll inevitably face in your life don’t throw you off track.
What exactly is an inner anchor—and what does it consist of?
From my point of view, it consists of three key components:
When you build these three attributes, you improve your ability to cope with your external circumstances, no matter how serious they seem. You adopt an “it-is-what-it-is” attitude: if you can’t change your circumstances, then you learn to face them with calm and acceptance.
So what can you do to strengthen your inner anchor? Here are some powerful tools and exercises that I use:
Meditate at least 15 minutes a day—to create distance from your surface thoughts and connect with your true self.
If you perceive a problem in your life, acknowledge its right to exist.
Explore 3 possible solutions to this problem, and choose the one with the greatest long-term implications.
If you can’t solve the problem, let it be, and observe what happens as though you’re a spectator at a play.
Most people think putting a lot of effort into their physical appearance is a superficial thing to do. But is that really the case?
If you’re trying to improve your appearance by focusing mainly on things like body shaping, keeping up with the latest fashion trends, and makeup, then I see it as superficial, too.
Yet we know for a fact that people make their decisions about someone’s attractiveness based on first impressions—which usually don’t last longer than 10 seconds.
With that in mind, we might want to ask ourselves: How do we want to come across to others—and what kind of impression do we want to make?
There are two factors that significantly influence our perception of someone’s personality:
their inner qualities
their charisma
The key is to bring these inner attributes to the surface, so they’re visible to others.
Attributes like fitness, nutrition, and various lifestyle vices (like smoking and drinking too much alcohol) are immediately apparent. So is the way we dress.
If we don’t put much thought into what we wear, if we neglect our nails and teeth, or let our hair go for months without a visit to the salon, then we’re making a clear statement.
That statement might go something like this: “I don’t care about my appearance—you’ve got to love me for who I am on the inside!” (Provided you know who you are on the inside.)
As important as they are, our inner qualities aren’t always attractive, at least not right away. The same is true in the animal world—which we also happen to be part of. So it’s definitely worth the effort to make a good impression in an “animalistic” sense.
And how can we do this? It starts with bringing our personalities into harmony with our outward appearance.
For example, if you don’t like to wear high heels, then you won’t look good in them. But a good cosmetic treatment, just like a session with a good stylist, can work wonders.
Here are my 10 tips for maintaining an impressive appearance that can open doors:
To put it simply, it’s a movement whose goals go way beyond the idea of leading a “healthy lifestyle.”
Biohacking started over ten years ago among groups of young scientists and students in California, who began to systematically evaluate their physical, spiritual, and emotional health, as well as analyze their living conditions and environment. Their goal? To maximize individual performance and increase overall well-being.
In a nutshell: biohacking is about self-optimization. Finding the best version of yourself!
It incorporates the latest scientific and technological advances in the fields of health and wellness, developing them further and applying them in a practical context.
In other words, biohacking is an effective and applicable set of science-based practices that generate real results—and are easily adaptable to each person’s needs and goals.
Given its effectiveness, the number of biohacking enthusiasts around the world is growing steadily. I’m one of them.
Maximilian Gotzler, the founder of FlowGrade, is the most well-known biohacking advocate in Germany.
Although most people who practice biohacking are relatively young, the methods are particularly useful when it comes to anti-aging.
Anyone who commits to the principles of biohacking and adjusts their daily routine accordingly has a good chance of staying healthy and supple — i.e., young — for a longer period of time!
Fortunately, the practices are easy to integrate into everyday life and require just one thing: consistency!
What’s important to keep in mind: Movement, nutrition, and relaxation have an enormous influence on your health, performance, and biological age. Biohacking integrates specific recommendations in each of these key areas that significantly increase your likelihood of achieving successful results.
With that in mind, here are my 10 essential biohacks that everyone can start with:
Take a cold shower for approximately 30 seconds every morning.
Spend one hour a day outside, i.e. in natural sunlight.
Work out to the point of sweating at least 3 times per week.
Take 5 deep belly breaths at least three times a day. Meditate for 15 minutes a day, ideally before going to bed.
Eat as little sugar and carbohydrates—like pasta, rice, and potatoes—as possible. Substitute them with vegetables and protein-rich foods. Drink 2.5 liters of water per day. Depending on your individual needs, take nutritional supplements.
Wear blue light-blocking glasses in the evenings, and turn off all screens 1 hour before going to bed.
Take 400mg of magnesium every evening. This relaxes the muscles and improves sleep quality.
Practice interval fasting—allowing at least 16 hours between dinner and breakfast the next morning—at least 3 times per week.
Have sex frequently.
Get at least 7.5 hours of sleep every night – 9 hours are even better! Your bedroom should be absolutely dark (use sleep-mask), noiseless and have the temprerature about 16-18 degrees. (How to sleep better)
The 10 best quick meals for long-term health and fitness!
These days, when it comes to cooking, there are three important benchmarks:
It has to be quick.
It has to be healthy.
It has to taste good.
Here are 10 recipes for dishes that more than satisfy all three of these criteria. Each recipe serves 2 people and takes about 15 to 20 minutes to make.
Russian Borscht Stew with Buckwheat
Russian Stew with buckwheat
1 medium-sized head white cabbage
1 fresh red beet
1 large carrot
2 medium-sized tomatoes
1 thick slice celery root
½ a leek
2-3 large mushrooms or 1 handful chanterelle mushrooms
150 grams buckwheat grains
2 tablespoons vegetable broth powder
Olive oil
Parsley
Slice the vegetables and the mushrooms. Boil 1 liter of water and add the vegetable broth powder to dissolve. Add the sliced vegetables, mushrooms, and buckwheat grains. Cook for 10 minutes at low heat. Finish with a generous dash of olive oil and a handful of chopped parsley.
Serve with a spoonful of hummus and/or sour cream.
Fish fillet (for example, smoked mackerel, as shown here) with FriedPimientos and Blue Cheese Porridge
Fish-Filet with mush potatoes and roasted pimientos
1 smoked mackerel
Alternative: use salmon or any other fish you prefer, season with salt, pepper, a tablespoon of olive oil, and a few drops of balsamic vinegar, then bake in foil for 20 minutes at 185 °
1 bag of green pimientos (a.k.a. pimientos de padron)
2 or 3 potatoes
50 grams of blue cheese
100 milliliters milk
Salt, pepper, and olive or rapeseed oil for sautéing
Fresh tomato slices for garnish
Remove the skin and bones from the mackerel. Fry the pimientos in oil with salt and pepper. Boil the potatoes in salted water, drain ¾ of the water, add the blue cheese and milk, and mash together with a fork or a potato masher.
Serve with a few slices of fresh tomato.
Vegetable Pancakes with Herb Quark, Hummus, and Mixed Green Salad
Feel younger with healthy food
Vegetable pancakes (or potato pancakes), hummus, and herb quark from the deli counter at your favorite supermarket
Salad ingredients: organic mâche greens (a.k.a. lamb’s lettuce), ½ cucumber, 2 tomatoes, green onion
2 tablespoons olive, sunflower, or MCT oil
1 tablespoon balsamic vinegar
Salt and pepper
Warm the vegetable pancakes in the oven at 180°C for 15 minutes. Combine the greens with the chopped cucumber, tomato, green onion, salt, pepper, oil, and vinegar.
Remove the vegetable pancakes from the oven, place on large plate, top with herb quark and hummus, and serve with salad on the side.
The Classic: Fried Potatoes with Eggs Sunny-Side-Up and Fresh Sauerkraut
Fried potatoes with eggs and sauerkraut-salad.
2 or 3 new potatoes
Organic eggs
150 grams fresh sauerkraut per person (barrel-cured is best)
1 or 2 green onions, chopped
Seasoned salt and pepper
1 tablespoon maple syrup
Caraway seeds
1 tablespoon flaxseed or sunflower oil
Rapeseed or olive oil for frying
Peel potatoes and slice them as you prefer. Place potatoes in a skillet with olive or rapeseed oil and chopped green onion and brown for 7-10 minutes. While the potatoes are cooking, combine the maple syrup, a pinch of caraway seeds, and flaxseed oil with the sauerkraut. Place the fried potatoes on a large plate with the sauerkraut on the side. Cook the eggs in the same skillet you used to fry the potatoes, sprinkling them with seasoned salt. Lay the eggs atop the fried potatoes and serve.
Red Lentil-Vegetable Soup
Red Lentil Soup with vegetables
500 milliliters organic vegetable broth
200 grams red lentils
50 grams fresh ginger
100 grams chanterelle or porcini mushrooms
200 grams broccoli, green asparagus, or another favorite vegetable
1 bunch of “soup vegetables” (1 rib celery or 1 piece of celery root, 1 leek, 1 handful curly parsley, and 1 carrot, as needed)
2 tablespoons olive or MCT oil
Parsley
Bring the vegetable broth to a boil. Rinse the lentils and add them to the broth. Grate the ginger directly into the broth. Wash and chop the mushrooms and vegetables, and add them to the pot. Cook for 10 minutes. Finish with oil and a handful of parsley.
Serve the soup with a spoonful of sour cream.
Tortellini with Jumbo Shrimp
Tortellini with Jumbo Shrimp
1 package fresh tortellini pasta
400 grams jumbo shrimp
1 green onion, chopped
2-3 cloves garlic
2 medium-sized tomatoes
4-5 marinated sun-dried tomatoes
100 grams whole green olives
1 chili pepper
1 tablespoon organic vegetable broth powder
30 grams of Parmesan cheese
Olive or rapeseed oil for sautéing
Add shrimp, vegetable broth powder, chopped green onions, olives, and chili to a wok and sauté in olive oil. Meanwhile, chop the garlic, sun-dried tomatoes, and fresh tomatoes. Bring a large pot of water to a boil, add salt, and add tortellini, cooking for about 4 minutes. Drain the pasta. When the shrimp are red and cooked through, add the rest of the chopped vegetables to the wok, and cook, stirring frequently, for about 3 minutes. Add the drained tortellini to the wok and stir to combine.
Serve in pasta bowls and garnish with freshly grated Parmesan.
Mixed Green Salad with Seaweed and Tofu
Green salad with seawead and roasted tofu
250 grams mâche greens (a.k.a. lamb’s lettuce)
2 or 3 medium-sized tomatoes
1 cucumber
1 ripe avocado
1 green onion
Seaweed salad from the deli counter
Your favorite salad dressing
200 grams firm tofu
50 milliliters soy sauce
Rapeseed oil for sautéing
Cut tofu in to large pieces and marinate for 10 minutes in soy sauce. Chop the salad ingredients and combine with the dressing. Serve on two large plates, spooning the seaweed salad over the top. Heat oil in a wok and cook the soy sauce-marinated tofu until well browned.
Arrange the browned tofu pieces over the salad and serve.
Kefir-Spelt Pancakes with Cottage Cheese
Kefir-Spelt Pancakes with cottage cheese
250 milliliters kefir
2 eggs
4 heaping tablespoons spelt flour
Cottage cheese
1 container fresh raspberries
1 tablespoon honey
Flaxseeds (about 1 tablespoon)
A pinch of salt
Butter, plus oil for cooking
Preheat oven to approximately 70°C. Combine the kefir, eggs, and spelt flour, and add a pinch of salt. In a small pan, fry the pancakes in a little oil, brush them with butter, and place them in the preheated oven on a plate to keep warm. In a bowl, smash the raspberries and combine them with honey and flaxseeds.
Serve the pancakes with cottage cheese and garnish with spoonfuls of the raspberry mixture.
Pasta with Stir-fried Zucchini and Mozzarella
Pasta with vegetables and Mozzarella
2 small zucchini
1 green onion
½ red bell pepper
100 grams of your favorite mushroom
2 medium-sized tomatoes
1 clove garlic
1 tablespoon organic vegetable broth powder
2 large balls of fresh mozzarella
30 grams Parmesan cheese
Oil for sautéing
Freshly ground pepper
Tagliatelle noodles for two
Cook the pasta in boiling salted water according to the package directions. Drain. Chop the vegetables, mushrooms, tomato, and garlic and sauté in a large skillet with oil, vegetable broth powder, and ground pepper. Add the cooked, drained pasta to the skillet and stir well to combine.
Divide into two pasta bowls, top each with a ball of mozzarella, and sprinkle with freshly grated Parmesan.
Sautéed Vegetables with Chicken Strips
Roasted vegetables with chicken strips
300 grams boneless, skinless chicken breast
300 grams green asparagus (or another favorite vegetable)
Green onion
1 yellow bell pepper
1 rib celery
1 clove garlic
2 tablespoons olive oil
Balsamic vinegar, approximately 1 tablespoon
1 tablespoon organic vegetable broth powder
1 medium-sized tomato
Marinate chicken breast in 2 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, and salt and pepper to taste for 1 hour. After marinating, cut chicken breast into strips.
Chop the asparagus (or other vegetable), green onion, yellow bell pepper, celery, and garlic and sauté in olive oil for 5-7 minutes. Divide the vegetables between two plates. While the pan is still hot, brown the chicken strips for 3-4 minutes over high heat. Place the browned chicken strips on top of the vegetables. Garnish with slices of fresh tomato.
