healthy recipes

My superfoods and healthy recipes for spring

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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.

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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 

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My daily dose of superfoods

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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.

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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. 

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your foodie Pilot Patrick

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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.

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My daily healthy breaky recipe

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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.

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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.

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the healthy cooking crew

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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

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Clean eating cookbook

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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

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Instructions

  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.

Enjoy your healthy meal!

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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

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Dough for 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!

For more recipe inspirations check the food blog Schüsselglück!

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So tasty and so healthy

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Stay healthy my Aviator!

By the what is your favorite healthy dish?

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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