[spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Hello my Aviator! It is spring time and I have some tasty vegan recipes for you. I already revealed some highlights of my healthy eating habits in my former blog post: „I am a Foodie Pilot“ Find out now my superfoods which I am consuming daily to stay healthy.
[/spb_text_block] [spb_image image=”16947″ image_size=”full” frame=”noframe” caption_pos=”hover” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/1″ el_position=”first last”][/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Fit while traveling
Lately I received a lot of questions asking me how I stay fit while traveling so much. The secret is not only enough body exercises but also balanced diet.
To stay fit also means for me to fuel my body with the best possible food. I take particular care about the ingredients and the organic quality. As I mentioned before it is 70% nutrition and 30% sports to achieve your goals.
I follow a simple guideline:
- Less dairy products
- No raffinated sugars, instead Xucker
- No simple wheat flour, rather whole wheat
- Meat only once a week, in organic quality
[/spb_text_block] [spb_image image=”16917″ image_size=”full” frame=”noframe” caption_pos=”below” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/1″ el_position=”first last”]
My daily dose of superfoods
[/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
My superfoods
To be sure that my body receives all important vitamins and antioxidant, I found many natural products which have beneficial health effects. Antioxidants are molecules which inhibit the oxidation of other molecules. Oxidation is a chemical reaction which can free radicals. This reaction my damage cells. Antioxidants can be found in many foods.
All products I have listed here are easy to consume and do not waste a lot of time to prepare. Most of them I buy online since they are cheaper in bigger sizes.
[/spb_text_block] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Lemon tea
Rich in natural Vitamin C. The juice is antibacterial, antiphlogistic and digestive. Additionally lemon can detox your body. As you can see a cheap and natural elixir. Make sure you use organic lemons, since you also consume the skin. I use this Grater to get the skin off easily. Then squeeze the lemon to get the juice. Put it all a cup and fill it up only with semi hot water so the vitamins do to not get burned right away. One cup of lemon tea a day.
Curcuma water
Curcuma (curcuma longa) contains curcumin and is one of the most significant medical plant. Especially in China and India it is well known for its antiphlogisitic effects. A good source of antioxidants. Take a glass of water and but one teaspoon of curcuma powder to it. Stir well. If you do not like the taste you can also but it in your cereal or blend it in almond milk. Curcuma Organic super healthy and super easy.
[/spb_text_block] [spb_image image=”16928″ image_size=”full” frame=”noframe” caption_pos=”below” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/1″ el_position=”first last”]
your foodie Pilot Patrick
[/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Spirulina
Spirulina is a alga which was already consumed by Aztecs. The concentration of vitamins and minerals is the highest which has been found yet. Rich in carotin, vitamin B12, iron and other trace elements. With all those good components it supports the immune system strongly. A real energy booster. I recommend organic Spirulina Tablets (3 times 4 tablets daily)
Riceprotein
You might thing of a simply protein shake but rice protein is a real superfood. It is extremely nutritious and rich in other vital substances. Compared to other superfoods, rice protein has a high level of vitamin E, which is a good antioxidant. This vitamin protects our cells from free radicals. It is ideal for vegans and people you try to avoid the diary protein. I am consuming about 40g of protein powder with water after a work out. I can recommend plain organic Rice Protein.
[/spb_text_block] [spb_image image=”16918″ image_size=”full” frame=”noframe” caption_pos=”below” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/1″ el_position=”first last”]
My daily healthy breaky recipe
[/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Flaxseed oil
This oil is rich in omega-3 fat acids, which improve your concentration ability and supports your inner calmness. It may even preventive measure against cancer. I consume one table spoon of flaxseed oil in the morning before breakfast. Keep the Organic Flax Oil refrigerated and pay attention to good quality.
Filtered water
The quality of tap water in Berlin is not the best. Over the years Germany increased the limit of contamination of tap water step by step, because they could not keep the quality of water. I was shocked about the bad quality when I tested my water home with this Quality Water Test Meter. You can find residual of medicine, hormones and pesticides. So far I had been drinking out of glas bottles from the supermarket, but I had been using tap water for cooking and my tea. That is why I decided to install an Reverse Osmosis Drinking Water Filter to clean the tap water. Now my filtered tap water is cleaner than the bottled mineral water. I love sparkling water that is why I bought a SodaStream. It is great investment into your well being.
[/spb_text_block] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
But why?
The body is the most precious thing we have. That is why I treat it as well as possible. I am convinced that a healthy diet can hinder diseases from breaking out and can even heal them. It not only gives me a good body feeling at the moment, but I also prepare my body for the future. In case I get sick at a later stage, I can be sure that I have been treating my body well with good food and exercises.
I retrieved the entire information from Zentrum der Gesundheit, a German health website.
[/spb_text_block] [spb_image image=”16929″ image_size=”full” frame=”noframe” caption_pos=”below” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/1″ el_position=”first last”]
the healthy cooking crew
[/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Healthy cooking
On my Facebook page Pilot Patrick I showed you during a live stream with Timo, my personal trainer and friend, who easy it is to prepare a tasty vegan dish. A healthy recipe which fits ideally to springtime. If you want to prepare for yourself I have the recipe here for you. Happy cooking!
https://www.facebook.com/pilotpatrick/videos/vb.373722572693345/1361529030579356/?type=3&theater
[/spb_text_block] [spb_image image=”16919″ image_size=”full” frame=”noframe” caption_pos=”below” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/1″ el_position=”first last”]
Clean eating cookbook
[/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Springtime vegetables Soba Noodles
Serves 4 and takes 30 min if you are quick.
Ingredients
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
[/spb_text_block] [spb_image image=”16922″ image_size=”full” frame=”noframe” caption_pos=”hover” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/2″ el_position=”first”][/spb_image] [spb_image image=”16921″ image_size=”full” frame=”noframe” caption_pos=”hover” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/2″ el_position=”last”][/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Instructions
- 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.
- To make the sauce: whisk together the ingredients in a small bowl until emulsified. Set aside.
- 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.
- 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.
- 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.
Enjoy your healthy meal!
[/spb_text_block] [spb_image image=”16924″ image_size=”full” frame=”noframe” caption_pos=”hover” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/2″ el_position=”first”][/spb_image] [spb_image image=”16923″ image_size=”full” frame=”noframe” caption_pos=”hover” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/2″ el_position=”last”][/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Raw vegan Raffaello
The best was the desert on this evening. Raw vegan Raffaello. Trust me they even taste better than the original ones. They are without sugar, without diary and no wheat. In case you are a coconut lover they are a must for you.
To prepare about 10 pieces
Ingredients
Dough
- 3 tablespoons coconut oil
- 4 tablespoons coconut cream
- 2 tablespoons cashew cream
- 1 tablespoon maple sirup, honey or xylit sugar
- 2 tablespoons coconut flakes
- A little bit of vanilla powder
Filling and shell
- 10 pealed almonds
- 2 tablespoons coconut flakes
[/spb_text_block] [spb_image image=”16925″ image_size=”full” frame=”noframe” caption_pos=”below” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/1″ el_position=”first last”]
Dough for raw vegan raffaello
[/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Instructions
- 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.
- Add the vanilla and maple sirup/honey/xylit sugar and stir well
- Put the soft cream into the refrigerator for not more than 10 min.
- 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
- Put it back in the refrigerator to serve cold.
Enjoy!
For more recipe inspirations check the food blog Schüsselglück!
[/spb_text_block] [spb_image image=”16926″ image_size=”full” frame=”noframe” caption_pos=”below” remove_rounded=”yes” fullwidth=”no” overflow_mode=”none” link_target=”_self” lightbox=”no” intro_animation=”none” animation_delay=”200″ width=”1/1″ el_position=”first last”]
So tasty and so healthy
[/spb_image] [spb_text_block animation=”none” animation_delay=”0″ simplified_controls=”yes” custom_css_percentage=”no” padding_vertical=”0″ padding_horizontal=”0″ margin_vertical=”0″ custom_css=”margin-top: 0px;margin-bottom: 0px;” border_size=”0″ border_styling_global=”default” width=”1/1″ el_position=”first last”]
Stay healthy my Aviator!
By the what is your favorite healthy dish?
Your Pilot Patrick
[social size = “large”]
[/spb_text_block]
18 Comments
Add comment Cancel reply
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Hallo, Deine Seite finde ich sehr gut. Gesunde Ernährung ist zur langfristigen Gesunderhaltung und Prävention (Vorbeugung) vieler Krankheiten ungeheuer wichtig. Healthy Life Style muss immer ganzheitlich betrachtet werden. Es gehören neben der gesunden Ernährung unbedingt ausgewogene und medizinisch sinnvolle Bewegung/Sport dazu sowie psychische/mentale Ausgeglichenheit. Gesunde Ernährung ist wenig effektiv, wenn ständiger psychischer Stress besteht. Gesunde Ernährung, effektive Bewegung und psychische Ausgeglichenheit bedingen sich auch gegenseitig. Das meint auch Life Balance. Die positiven Auswirkungen sind wissenschaftlich belegt. – Für uns alle ein gesundes Leben!
Hallo, hier sind weitere interessante Artikel zum Thema “gesunde Ernährung”:
USA: Ernährungsfehler erklären 45 Prozent aller kardiometabolischen Todesfälle
https://www.aerzteblatt.de/treffer?mode=s&wo=1&typ=1&nid=73529&s=ern%E4hrung
Ureinwohner Boliviens haben die gesündesten Herzen
https://www.aerzteblatt.de/treffer?mode=s&wo=1&typ=1&nid=73662&s=ern%E4hrung
Mäßiger Alkoholkonsum in Studie erneut mit weniger Herz-Kreislauf-Erkrankungen assoziiert
https://www.aerzteblatt.de/nachrichten/73762/Maessiger-Alkoholkonsum-in-Studie-erneut-mit-weniger-Herz-Kreislauf-Erkrankungen-assoziiert
Prädiabetes: Pizza und Pasta am Abend erhöhen den Blutzucker stärker
https://www.aerzteblatt.de/nachrichten/73565/Praediabetes-Pizza-und-Pasta-am-Abend-erhoehen-den-Blutzucker-staerker
Artikel werde ich mir anschauen. http://www.zentrum-der-gesundheit.de nutze ich sehr häufig!
Du bringst es auf den Punkt! Bewegung und eine innere Ausgeglichenheit gehören auch zum gesunden Lebensstil. Gerade als Pilot is es wichtig eine work life balance aufrecht zu halten!
Hi Patrick, It’s a very well written article on Super-foods, which could bring a significant change in one’s overall health quotient. If they’re taken regularly, and persistently. Cheers! – Nimit
Hallo Nimit,
thanks for your comment. They are easy to consume and not very expensive. They boost your health very well. Especially my hair got better after taking Spirulina regulary.
Happy landings! Patrick
Hallo, zufällig bin ich Samstag auf Deine Seite gestoßen. Ich finde sie sehr gut. Ich bin Arzt und beschäftige mich viel mit Prävention und gesundem Leben; insbesondere bei Kindern, Jugendlichen und jungen Menschen. Deine Beiträge zu Healthy Food und Sport finde ich daher sehr gut. Unbedingt sollten sie weiter ausgebaut werden. Gerne kann ich Dich dabei unterstützen. – gerade junge Menschen werden ja auch angesprochen. Melde dich doch bitte mal. Würde mich freuen.
Hallo! Das freut mich sehr zu hören. Es ist zwar nicht mein Hauptthema auf meinem Blog aber es liegt mir sehr am Herzen meinen gesunden Lebensstil und Tipss zu teilen, damit andere davon lernen und sich inspirieren lassen können. Gerade wenn man sehr beschäftigt ist, ist es schwer gesund zu essen und aktiv zu sein. Ich möchte zeigen das es funktionieren kann. Falls du eine Idee hast kannst du gerne einen Gastbeitrag als Arzt für meine Seite schreiben! meine email: inquiry@pilotpatrick.com
Happy landings! Patrick
Hi, my name is Arnold, from MISSISSIPPI,,, U.S.A., really like possitive ideas, esp. The food, plan, I have one bad habbit, ( cigarettes), BUT , would be willing to stop, with some encouragement, I am a carpenter so exercise (gym) would be a great day to begin the day, looking forward to reading more encouraging blogs, Thanks Arnold
Hello Arnold,
greetings to the USA. Thanks for your comment! I hope my blog post encourages you to live more healthy. You have the power!
Happy landings! Patrick
good job ! your blog is excellent!
i liked your superfoods ! also i use from it same like you and i like Lemon ,i always use lemon and Curcuma in my food and my drink : lemon tea , Curcuma water. thank you so much for give your valuable information about Rice protein , Flaxseed oil , Filtered water,Healthy cooking ★ ★ ★ ★ ★ you are the best and most positive pilot ★ ★ ★ ★bravo ★ ★ ★ ★ i proud of you.★ ★ ★ ★my dear capitan
Hello Shahla,
thanks a lot for your nice comment.
It sounds like that you also living a healthy life. What other superfoods do you consume?
All the best,
Patrick
Hi Patrick,
Thank you so much for sharing the details on the superfood.
Although consuming the most of it (curcuma,lemon,flax seeds not oil) i didnt knew its benefiting so much…
Awesome blog..:)
G’day Pilot Patrick, I love it here on your on your, super food blog, which, every one can learn about a healthy balance diet, what I love it the most is the way you go about all healthy recipe
though love it yes going for organics
ingredients is not only good for your health but on this case we are helping to our mother nature as well, which is good and yes I been convince while, I’m reading through your super food blog about your healthy living and healthy diet and I think I should do it as of now, I’m not on healthy diet, I’m a meat eater which I mean I eat more, meat than green vegies and fruits and I should change it instead of meat all the time, I so amazed, upon reading your super food blog, and I’m so happy what I’ve learned from it, let me say thank you so much for creating your super food blog, which I learn about healthy living and healthy diet from it, by the way I love you recipe they look so yummy !.
Take good care Pilot Patrick, keep smiling God bless you more. Kind regards, Neria Cairns
[…] out my superfoods article if you want to find out more about their positive side […]
Wow how many things u know . Really interesting information ,above all u have a lot of patience and the idea of using app to know the best places in which u can eat healthy food when u are away from home is nice. As I have already written I love all types of chocolate, I should try raw chocolate ,however the best healthy food for me despite u can believe me or not is all types of fruits. I love curcuma and Lemon tee too. nowadays food is not the same of our grandparents ‘time with all its good quality cause everything is deeply treated. Surely focusing on sport and healthy food is extremely important but I love eating everything and food is one of the best pleasure of life according to my personal opinion that is why I try not to take so seriously my personal choice about food also because the right quantity of everything is the real secret always according to me. Sorry for my long comment 😉
Son expertos, amables, y honestos que fijarán su electrodoméstico con los más altos estándares de calidad y con piezas únicas. Hemos hecho nuestra principal prioridad para minimizar las molestias de su electrodoméstico roto por conseguirla en funcionamiento en el menor tiempo posible, lo que le permite continuar con su día a día. Además, estamos preparados para dar servicio a más de 50 marcas principales en garantía extendida, así como los aparatos ya no tienen garantía. Debemos posicionar el frigorífico a una distancia mínima de 15 centímetros de la pared.
Además se han modificado algunas de las más populares herramientas ya existentes para permitir el mecanizado eficiente y económico de estas piezas miniatura. La empresa comenzó fabricando matrices de corte y de estampación y tambien moldes de termoconformado para máquinas manuales.