healthy recipes

Meine superfoods und gesunden Rezepte

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Hallo mein Aviator! Die Frühlingszeit beginnt und ich habe ein paar leckere vegane Rezepte für Dich. (Nein, ich bin kein veganer) Ich habe bereits in der Vergangenheit schon meine gesunden Essgewohnheiten in dem Artikel „I am a Foodie Pilot“ veröffentlicht. Finde jetzt heraus welche „Superfoods“ ich täglich konsumiere um gesund zu bleiben! 

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Fit während meiner Reisen

In letzter Zeit werde ich immer häufiger gefragt, wie ich mich fit halte, obwohl ich so viel reisen muss. Das Geheimnis ist nicht nur regelmäßig Sport zu treiben, sondern auch eine ausbalancierte Ernährung.

Gesund zu bleiben heißt für mich meinen Körper mit den bestmöglichen Nährstoffen zu „tanken“. Wie ich schon einmal an einer anderen Stelle erwähnt habe, machen 70% die Ernährung und 30% Sport aus, um Deine Ziele zu erreichen.

Ich folge dabei einer einfachen Regel:

  • Wenig Milchprodukte
  • Kein raffinierter Zucker, stattdessen Xucker
  • Kein Weißmehl, besser Vollkornmehl
  • Fleisch nur einmal wöchentlich, in Bio Qualität 

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Meine tägliche Dosis an Superfoods

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Meine Superfoods

Um sicher zu gehen, dass mein Körper alle wichtigen Vitamine und Antioxidantien erhält habe ich eine Menge natürlicher Produkte aufgetan, die positive Auswirkungen auf die Gesundheit haben. Antioxidantien sind Moleküle, die die Oxidation anderer Moleküle hemmen. Oxidation ist eine chemische Reaktion, die Radikale freisetzen kann. Diese Reaktion kann Deine Zellen schädigen. Antioxidantien können in vielen Lebensmitteln gefunden werden.

Alle Produkte, die ich hier aufliste sind leicht und schnell zuzubereiten. Die meisten davon besorge ich online, weil es günstiger ist, diese in größeren Mengen zu kaufen.

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Zitronen- Tee

Reich an natürlichem Vitamin C. Der Saft ist antibakteriell, antiphlogistisch (entzündungshemmend) und verdauungsfördernd. Zudem kann Zitrone Deinen Körper entgiften! Wie Du sehen kannst, ein günstiges und natürliches Elixier! Stelle sicher, dass Du Bio-Zitronen verwendest, da man auch den Abrieb verwenden sollte. Ich benutze diese Reibe, um die Schale in mein Tee zu hobeln. Anschließend drücke die Zitrone aus und gebe den Saft zusammen mit dem Abrieb der Schale in eine Tasse. Das ganze füllst Du mit Wasser (nicht zu heiß, um die Vitamine zu schonen) auf. Ich trinke täglich vor dem Frühstück eine Tasse Zitronentee am Tag.

Kurkuma Wasser

Kurkuma (curcuma longa) enthält Kurkumin und ist eine der bedeutendsten medizinischen Pflanzen. Vor allem in China und Indien ist es bekannt für seine antiphlogistischen Effekte. Es ist eine gute Quelle von Antioxidantien. Nimm ein Glas Wasser und verrühre ein Teelöffel Kurkuma Pulver im Wasser. Wenn Du den Geschmack nicht magst, kannst Du es auch unter den Müsli mischen oder mit Mandelmilch anrühren. Super gesund und super einfach! Ich trinke es täglich morgens nach dem Aufstehen.

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Dein foodie Pilot Patrick

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Spirulina

Spirulina ist eine Alge, die bereits von den Azteken konsumiert wurde. Die Konzentration an Vitaminen und Mineralien ist die höchste, die bisher gefunden wurde. Reich an Carotin, Vitamin B12, Eisen und anderen Spurenelementen. Mit all diesen guten Komponenten unterstützt es das Immunsystem enorm, ein echter Energielieferant! Ich verwende Bio Spirulina von GSE. 3 mal 4 Tabletten pro Tag!

Reisprotein

Du denkst an einen einfachen Protein-Shake, aber Reisprotein ist ein echtes Superfood! Es ist extrem nahrhaft und reich an anderen lebenswichtigen Substanzen. Im Vergleich zu anderen Superfoods, hat Reis-Protein ein hohes Maß an Vitamin E, welches ein gutes Antioxidans ist. Dieses Vitamin schützt Deine Zellen vor freien Radikalen. Es ist ideal für Veganer und Menschen, die versuchen Molke-Proteine zu vermeiden. Ich verwende etwa 40 g Proteinpulver aufgelöst in Wasser nach jedem Training. Empfehlen kann ich vor allem den Bio-Produzenten Piowald.

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Mein tägliches gesundes Frühstück zu Hause

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Leinsamenöll

Dieses Öl ist reich an Omega-3-Fettsäuren, die Deine Konzentrationsfähigkeit verbessern und Deine innere Ruhe unterstützt. Es kann sogar vorbeugend gegen Krebs wirken. Ich nehme einen Esslöffel Leinsamenöl am Morgen vor dem Frühstück. Bewahre es im Kühlschrank auf und achte auf gute Qualität!

Gefiltertes Wasser

Die Qualität des Leitungswassers in Deutschland ist nicht die Beste. Es ist wirklich beängstigend, wie ich herausgefunden habe! Im Laufe der Jahre hat die Regierung die Grenzwerte der Kontamination für unser Leitungswasser Schritt für Schritt erhöht, da die Wasserwerke die hohe Wasserqualität nicht mehr aufrechterhalten konnten.

Ich war schockiert über die schlechte Qualität, als ich mein Leitungswasser mit diesem Messwerkzeug getestet habe. In unserem Leitungswasser befinden sich Rückstände von Medikamenten, Hormonen und Pestiziden. Bisher hatte ich ausschließlich Quellwasser aus Glasflaschen getrunken. Dennoch benutzte ich Leitungswasser lange Zeit zum Kochen und zur Zubereitung von Tee. Deshalb habe ich mich vor kurzem dazu entschlossen, einen Osmose Wasserfilter zu installieren, um das Leitungswasser zu filtern. Mein gefiltertes Leitungswasser ist nun sauberer als das Bio Wasser in Flaschen. Ich liebe Kohlensäure haltiges Wasser, deshalb habe ich mir einen SodaStream gekauft. Falls du mehr darüber wissen willst, sehe dir das Video von meinem Kumpel Ferdinand an.

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Aber warum das alles?

Unser Körper ist das Kostbarste was wir besitzen. Deshalb behandle ich ihn so gut wie möglich! Ich bin davon überzeugt, dass eine gesunde Ernährung Krankheiten nicht nur vorbeugen, sondern bestehende Krankheiten heilen kann. Es gibt mir auch ein gutes Gefühl für die Zukunft wenn ich weiß, dass ich das Beste dafür getan habe um mich seelisch und körperlich gesund zu halten.

Meine Informationen zu gesunden Lebensmitteln und Rezepten hole ich mir sehr oft von der Webseite Zentrum der Gesundheit. Ich kann diese Seite nur jedem empfehlen, der sich weitergehend mit der Materie beschäftigen möchte.

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Die gesunde Kochcrew

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Gesundes Kochen

Auf meiner Facebook Seite PilotPatrick habe ich Dir letzte Woche bei einem live Kochvideo mit Timo gezeigt, wie einfach es ist ein leckeres und veganes Gericht zuzubereiten. Das gesunde Rezept, welches Ideal für die Sommerzeit geeignet ist findest du hier. Happy cooking!

https://www.facebook.com/pilotpatrick/videos/1361529030579356/

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Clean eating Kochbuch

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Frühlingszeit Gemüse Soba Nudeln

Für vier Personen und dauert 30 min, wenn Du schnell bist.

Zutaten:

Soba

  • 250g soba noodles (buckwheat flour) or noodles of choice
  • 2 cups frozen organic edamame
  • 3 cups of sugar snap peas or snow peas
  • 6 medium-sized carrots, peeled
  • ½ cup chopped fresh cilantro (about 2 handfuls)
  • ¼ cup sesame seeds

Ginger-sesame sauce

  • ¼ cup soy sauce
  • 2 tablespoons peanut oil or extra-virgin olive oil
  • 2 small lime, juiced
  • 2 tablespoon toasted sesame oil
  • 1 tablespoon honey or agave nectar
  • 2 teaspoons freshly grated ginger

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Anleitung

  1. To prepare the vegetables: Use a chef's knife to slice the peas in half lengthwise. Slice the carrots into long, thin strips with a julienne peeler, or slice them into ribbons with a vegetable peeler.
  2. To make the sauce: whisk together the ingredients in a small bowl until emulsified. Set aside.
  3. Bring two big pots of water to a boil. In the meantime, toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden.
  4. Once the pots of water are boiling: In one pot, cook the soba noodles just until al dente. Cook the frozen edamame in the other pot until warmed through (about 4 to 6 minutes) but before draining, toss the halved peas into the boiling edamame water and cook for an additional 20 seconds. Drain.
  5. Combine the soba noodles, edamame, snap peas and carrots in a large serving bowl. Pour in the dressing and toss with salad servers. Toss in the chopped cilantro and toasted sesame seeds.

Genieße Dein gesundes Gericht!

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Raw vegan Raffaello

Das Beste war das Dessert an diesem Abend. Raw vegan Raffaello. Glaubt mir, diese Variante schmeckt besser als das Original. Sie sind ohne Zucker, ohne Milch und ohne Mehl. Wenn Du Kokosnuss magst wirst Du sie lieben.

Für ca. 10 Stück

Zutaten:

Teig

  • 3 Esslöffel Kokosnussöl
  • 4 Esslöffel Kokosnussmus
  • 2 Esslöffel Cashewmus
  • 1 Esslöffel Ahornsirup, Honig oder Xylit
  • 2 Esslöffel Kokosnussraspeln
  • Ein wenig Vanillepulver

Füllung und Hülle

  • 10 Mandeln
  • 2 Esslöffel Kokosnussraspeln

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"Teig" für raw vegan raffaello

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Instructions

  1. Put the coconut oil, coconut cream and cashew cream into a bowl and blend well. I suggest to put the the coconut oil and cream in a warm place (oven 60° degrees) so they are soft.
  2. Add the vanilla and maple sirup/honey/xylit sugar and stir well
  3. Put the soft cream into the refrigerator for not more than 10 min.
  4. Use the dough to form 2 cm big balls (you have to be quick so they do not get to soft again) Squeeze one almond inside and roll in coconut flakes afterwards
  5. Put it back in the refrigerator to serve cold.

Enjoy!

Für mehr Rezeptideen check den food blog Schüsselglück!

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So lecker und so gesund

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Bleibe gesund mein Aviator!

Übrigens: Mich würde interessieren was Dein gesundes Lieblingsgericht ist? Hinterlasse mir ein Kommentar weiter unten!

Dein Pilot Patrick

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Playa de Barceloneta Barcelona

Living in Barcelona +healthy food and insider guide

I always wanted to live in a city at the beach with sunny weather. That is why I decided to move my home base from Berlin to Barcelona last summer. In the beginning, my plan was to stay longer than three months but then my pilot career changed everything. Read about my experience living in Barcelona and find insider sightseeing tips.

Luckily my former employee had an open base concept which allowed crews to live within Europe where ever they wanted to as long an airport was located in the vicinity. I have been to Barcelona many times during my journeys as a private jet pilot and I felt in love with this city right away. I was fascinated by the architecture, the people and the good vibes. Whenever I returned for a night stop I realized more and more that I could imagine living there. Last summer I fulfilled this. After a week on tour, I did not end in Berlin but in Barcelona with one suitcase. Hola Barcelona. It was a super strange feeling, but from the first minute, I already felt home.

sight seeing
View of Barcelona from mountain Tibidabo

I found a nice room in a big apartment on Idealista. It was completely furnished had an ensuite bathroom and the location was right in the heart of the old town called Barrio Gotic. The idea was to do a test phase of three months in this apartment since I have never lived in a shared flat before.

I lived in a really narrow (3 meters) street called Carrer Petritxol in a building which was over 700 years old.  Compared to the tight construction of the houses the apartment was really big. Thousands of people moved through this street because it was one of the most beautiful and historic streets in Gotic.  It was Picasso, who had his gallery on this street and it was Salvador Dali who had his coffee in a Granja café. It felt surreal to live at such a historic place.

famous and historic Carrer de Petritxol in Barcelona
Living in the Carrer de Petritxol

The culture of Barcelona is so rich and the people are really proud of Catalunya. I was fascinated by the number of cultural events and that all age classes carry on the tradition. La Merce was the biggest and most spectacular festival I could attend. It is held in honor of Mare de Deu de la Mercè, the Patron Saint of Barcelona. I watch the groups building their towers of human beings and watched parades of their famous oversized dolls. The festival ended with the correfoc (fire run), where people danced in fireworks. No joke. I was right with them.

cultural events in Barcelona
La Marce festival in Barcelona

My plan was to stay longer, but then my pilot career changed everything. I need to move back to Germany to start my job with the new employee and to do my type rating on the A300-600. I was sad on one hand, but on the other, I was happy about the big step in my career. Luckily I could spend the entire October in Barcelona without working. Personally, this was the most beautiful time. It was not too hot and not too crowded by tourists. This month I did things I always wanted to do. I went to have surf lessons two times a week and every second day I attended private Spanish lessons.

pilot patrick surfing in Barcelona
Surf lesson at the Playa Barceloneta in October

Insider tips

Barcelona is a great city to do sight seeing. Around every corner, you will discover something new. I recommend renting a scooter to do sight seeing but only when you feel comfortable driving in high traffic situations. Moto rent offers affordable prices. A scooter gives you so much freedom to go to different places in a minimum amount of time.

moto rent in Barcelona
Sight seeing with the scooter on top of Montjuic hill

Gaudi

Barcelona is the city of Gaudi. His architecture is world famous. Unfortunately, the entry prices to most landmarks are quite expensive and the queues long. In my opinion, it is already enough to gaze the impressive exterior. Take a walk through the famous Parc Güell and have a fantastic view over the city. I visited the interior of the Sagrada Familia. I bought tickets at a hotel reception so I did not have to wait in line. A visit to the tomb of Gaudi in the crypt is for free!

beautiful architecture of Gaudis house Battló
Casa Batlló of Gaudi in Barcelona

For outfit details please visit www.updressed.com/pilotpatric. I am constantly updating my page.

Barrio Gotic

Take a stroll through the oldest part of town without any particular destination. Walk through Carrer de Petrixol. Stop at a famous Granja Dulcinea for a coffee or even a hot chocolate with churros. To have a spectacular view over Barcelona ascend the bell tower of the Basílica de Santa Maria del Pi.

EL Born

My favorite part of town. Many restaurants, bars and boutiques in unique streets. Visit "El Born Centre de Cultura i Memòria" for free. It displays the old fundaments of the city and you can explore the history of Barcelona.

Turó del Carmel

A must visit if you want to have the best view over Barcelona and the sea. Turó del Carmel is a hill with a bunker on top located Best time is during sunset and sunrise.

enjoying the city of Barcelona
Viewpoint from the Bunker del Carmel

Other highlights:

Montjuïc Castle
Palau Nacional 
Montserrat mountain
Picasso Museum
Arco de Triunfo de Barcelona

Even three months were not sufficient to see everything of Barcelona. The city satisfies every interest. Culture, entertainment, and relaxation. I really loved to take a walk along the beach of Barceloneta during sunset. The atmosphere, the colors and the scenery are unique.

Don't do that 

  • visit the La Boqueria on La Rambla (too crowded and touristic)
  • be negligent with your valuables
  • go too early to dinner most restaurants are still closed
  • rely on taxis to get around in the city on the weekend

My healthy eating guide

As you know I am a foodie pilot and I am a big fan of healthy and tasty meals. Barcelona offers many diverse places and there is much more than tapas and paellas.

healthy clean raw food in El Born Barcelona
Raw lunch at the Blue project Café

Teresa's Carles: Vegetarian food and juices (only indoor/more for dinner) El Raval

Teresa's: Vegetarian café with healthy snacks and juices (breakfast, brunch, lunch) El Raval

Flax and Kale: Healthy restaurant offering a diverse menu (best for brunch and dinner) Make a reservation and request a table on their outdoor rooftop garden El Raval

Petit Brot: completely raw café, daily menus and juices (breakfast and lunch) El Raval

Casa Gispert: Dried fruits, nuts and so much more. Best dried mangos I ever had. El Born

BeBo cold pressed: Tasty healthy juices, raw snacks (more for to go) Eixample

Chaitea house food: trendy restaurant with healthy meal options Eixample

Barraca: seafood and paella overlooking the beach of Barceloneta (lunch and dinner)

Cafè Jaime Beriestain: high-class food in a concept restaurant (more for dinner) Eixample

Nubafancy restaurant with live DJ, nice interior and outside seating (more for dinner)

My resume living in Barcelona

After three months in Barcelona, I love the city even more. I really enjoyed the Mediterranean lifestyle. Everything was a little bit more relaxed and when it got too hot shops closed for a siesta. Sometimes I had the impression that it was too crowded (mainly because of tourists) Catalan or Spanish are not a requirement to live in Barcelona. Since they are proud of the Catalan language they rather speak English with you than in Spanish.

Playa de Barceloneta Barcelona
The Beach of Barceloneta

Fantastic weather and a great variety of restaurants and cultural events are a big plus. Organic products and the lease for a nice apartment are quite expensive. To sum it up the quality of life is extremely high. Especially because a beautiful beach is only one-foot step away. My dream would be to live in Berlin and Barcelona!

What is your favorite city in Europe?

Your Pilot Patrick

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my healthy breakfast

My healthy breakfast recipe

In my blogpost "I am a Foodie Pilot" I told you a little bit of my special diet. As many of you have wondered how I prepare my daily breakfast after seeing it on my Instagram and snapchat account I decided to reveal my self created recipe.

My healthy breakfast recipe

Over the years I have changed the ingredients many times to develop the best breakfast I can imagine. I only use organic products.

I would call it the ultimative breakfast bowl consisting of cereals, fruits, toppings, powders and almond milk.

  • Rich in fiber
  • Good carbohydrates 
  • Rich in vitamins
  • Rich in protein
  • Dairy free
  • Vegan
  • Sugar free
  • Good fats

Positive side effects of the ingredients:

  • Easy to digest 
  • Cholesterol lowering 
  • Energy boost
  • Helps the immune system
  • Sustainable 
  • An much more...

For my breakfast I produce almond milk myself. It is not a mystery and you will be surprised how easy it is to prepare. Disadvantages of buying almond milk in the supermarket are the added sugar and the low percentage of almonds used.

ALMOND MILK

For about one liter of almond you need:

  • one hand full of almonds (non roasted)
  • dried coconut flakes (non roasted)
  • 8 dates (non sugared)
  • 1 liter of cold water
  • strong blender like this one

First blend the almonds and coconut very WELL then pour slowly the cold water into the blender. Blend well until it reaches a milk like consistency. Now add the dates. This will add some sweetness. Depending on your taste you decide the amount of them. Blend it again. DONE! One liter of almond milk lasts about 2-3 days depending on the size of the bowl.

Ingredients you need for the almond milk Quick and easy selfmade almond milk

FRUITS

You can choose all different kinds of fruit to add. I start out with a banana and a small apple. Depending on the the season I add berries, peaches, pineapple, mangos, etc.

Happy and healthy meal choose the fruit you like

CEREAL

Here is the list of cereal I add to my breakfast bowl. Of course you can add and leave out ingredients.

  • Oatmeal (as base)
  • Buckwheat flakes
  • Amaranth (popped)
  • Kamut flakes (rich in protein)
  • Wheat bran
  • Flax seeds
cereal, seeds and toppings filled in glas jars

POWDER

Additionally I had two kinds of powder:

  • 1 x small spoon of wheatgrass powder
  • 1 x big spoon of hemp powder
  • cinnamon
Hemp powder wheatgrass powder, cinnamon and dates

TOPPINGS

Those are the toppings I use:

  • Chia seeds
  • 2 dates
  • Sunflower seeds
  • Pumpkin seeds
  • Goji berries
  • Chocolate drops by XUCKER (healthy chocolate but not organic)
Toppings: Chia seeds, sunflower seeds, pumpkin seeds, chocolate drops and goji berries

Put all ingredients in a big bowl and add the almond milk. Now enjoy your super healthy breakfast bowl which gives you energy to start the day.

My tip: Buy the ingredients in big seizes this saves money. Fill them in glas jars which makes the preparation easier.

In the morning I usually drink a green tea. My favorite is "Morgentau" of Ronnefeldt and a glas of grapefruit juice.

My favorite tea " Morgentau" by Ronnefeldt

What ingredients would you add? (Please comment below)

Have a look at this video about a game. It shows the sad reality of the industrialised food production of today.

[youtube https://www.youtube.com/watch?v=lUtnas5ScSE?rel=0]

Your Foodie Pilot Patrick

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I am a foodie pilot

I am a Foodie Pilot

In my last blog post "A busy day of a Private Jet Pilot" I gave you an insight view of the daily private jet business and I already showed you a little bit of the food I am eating.

I am a foodie pilot

I am not vegetarian, not vegan, not anything particular. The best way to describe me: I am clean eater foodie pilot. I love food and I am always hungry. On my journeys I use the app "Happy Cow" to find organic supermarkets, healthy restaurants and cafés.

People have asked me how can you be so fit while traveling and sitting so much? As I noticed during my career most pilots are rather unfit. This is maybe caused by the unhealthy catering or not enough sports during their free time.

Besides my good genetics I am conscious about what I eat and take care of the quality of the food. Unfortunately the food at airports and on board of airlines is still rather unhealthy that is why I always travel with my own food bag. This consists only of organic products like whole wheat bread, almond milk, bananas, eggs, avocados, raw snacks, nuts, dried fruits and rice protein. (Riceprotein of piowald) At breakfast in the hotel I am the king because I can pimp my breakfast with my own food.

My healthy meal on top of the clouds

There are still hotels in Europe which are not prepared for people who take care of the food they are having. I stayed in hotels where I only took the hot water for the tea from the buffet.

But why do I take care so much about my food? First of all I want to stay in shape and secondly I am convinced that you have an influence of the health of your body. Several severe diseases within my family also changed my way of thinking.

It is not a special diet I am following it is rather an eating concept that personally improves my well-being. And for sure I never have the feeling that I miss out on some food. Sometimes the desire is greater than my will (who does not know this) In this case I have a cheat day, usually Sundays, to eat whatever I want to and it usually still healthy.

My healthy breaky. Self made almond milk with fruits and cereal

Clean eating

Here is my personal clean eating guideline:

No refined sugar, no white wheat instead Xylit sugar (Xucker.de) and whole wheat. Why? Refined Sugar is the main reason for cancer (excluding fruits) white wheat contains only little fiber.

Less milk products more alternatives like almond, kamut milk. Why? I had problems consuming too many milk products and I had a blemished skin. The human being is the only mammal which consumes milk of a foreign species longer than the infancy. That is natural! I do not drink soy milk, because it is heavily processed.

Less meat more fish. Why? The quantity makes the poison. Meat is full of antibiotics which the animal may have been taken during their life span. I try to eat only 300g a week and preferably organic products. I do not eat pork at all.

Less soda and "wanna be juices" instead more mineral water. Why? Most of the beverages are sweetened. I take care that it is a direct juice and not from concentrate. I drink from glass bottles as much as I can. No tap water, even in Germany! It´s contaminated with residues of medicine, pesticides and hormones.

More raw products! I am a huge fan. Why? Because this way you consume as much vitamins of the food as possible. Because they are not processed!

My tip

Always check the label for the ingredients! I have been surprised many times about products which contained unnecessary sugar. The industry is trying to fool us. Try to avoid convenience food which contain more than seven ingredients.

One of my most favorite german websites to inform about food/ healthy lifestyle is: https://www.zentrum-der-gesundheit.de/

Eat well and you feel well.

Your Foodie Pilot Patrick

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