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January 8, 2014


OK this isn’t the best picture ever, but the spring rolls were easily-made and very, very tasty. So it was only after I ate my first roll that I realized that this was worth sharing, and so I took a picture of my second spring roll with half the sauce gone already.


Spring rolls

  • defrost spring roll pastry sheets and frozen mixed asian veggies over night (because I am too lazy to chop them myself. I know it’s healthier to opt for the fresh ones, but you would want your veggies in really small bits. If you really want fresh veggies, and don’t mind the extra work, go ahead and rasp them)
  • boil rice
  • mix rice with veggies
  • put 2 tsps of this on each sheet and wrap it as illustrated on the back of the pastry sheets (if you miss herbs/spices here, that’s on purpose)
  • wrap with additional sheet
  • fry until light brown
  • drain on a paper towel
  • serve with cucumber and sate sauce



Saté sauce

  • fry 1 onion and 1 bulp of garlic chopped in very small pieces
  • deglaze with soy sauce
  • add about 3 tsp of peanut butter
  • add water until you have a smooth sauce again
  • add spices: curry, (fresh) coriander, cumin, salt, pepper, chili, cayenne pepper, red pepper and sambal olek



Almond-Spinach Lasagna

January 3, 2014

Normally I don’t like spending more than 10-15 minutes in the kitchen, but this one is a little more complicated than usual. I am on vacation still, so I have time.



  • deep-freeze spinach
  • two cans of tomatoes
  • lasagne plates
  • about 50-100g tofu
  • 2 hand full of cashew nuts
  • 2 small cartons of soy cream
  • herbs
  • garlic
  • 1 onion
  • salt, pepper
  • almond silvers

Water cashew nuts and heat the oven at 200°C. Mash the tofu with a fork. Fry spinach with onion, herbs, salt, pepper and garlic. Leave on small flame. Mash cashew nuts with a fork and add to mashed tofu. Fry with the spinach mix for a few more minutes, then add tomatoes and boil thoroughly.

Take a caserole and alternate sauce with lasagne plates. On the top layer add lasagne plates and almond silvers. The top layer should be completely covered by soy milk. This is very important because the almonds would burn otherwise.

Bake lasagna till the soy milk is gone and the almond ‘cheese’ looks crispy. I found the leftovers tasted even better the next day.


I don’t feel strong cheese cravings anymore, but nevertheless the thing I miss most still is cheese. Vegan cheese, however, is expensive and — in the best case — tasteless, in the worst case has a rather odd mouth feel/texture and a bad taste. An exception is Wilmersburger, which, again, it is quite expensive. A cheap alternative is Hefeschmelz, but for this lasagna I opted for the crunchy almond ‘cheese’, which makes a great cheesy crust texture. Don’t expect a cheesy taste, however. For that you’d need to add some Hefeschmelz underneath the almonds.

Almonds in fact make a great ‘parmesan’ as well. For this, I use almond powder with herb salt in a proportion of about 1:10. Herb salt can be bought (e.g. by A.Vogel), but is also easily self-made by mixing a nice salt like himalaya salt or Fleur de sel with all kinds of herbs you like. Make sure everythings is fine-grained. The powdery texture plus salty taste comes surprisingly close to cheap parmesan. In fact, I (blind-) tested it with several omni people, who didn’t realize the difference.

A German thing called Hefeschmelz

January 3, 2014
The closest translation I could come up is yeast glaze, better suggestions are most welcome. Hefeschmelz is based on yeast flakes and makes a great cheese replacement on all kinds of oven baked things like pizza, gratins etc.
  • 1 Tsp Alsan (or any other plant based magarine)
  • 2 Tsp flower
  • 200 ml soy milk
  • 4-5 Tsps yeast flakes
  • ca. 100ml vegetable stock
  • some fresh herbs
Melt magarine and herbs in a pan, add flower into a roux, slowly add yeast flaxes and then the liquids. Keep stirring and note the Hefeschmelz needs only about 15-20 minutes in the oven. If your meal needs a longer baking time it may be better to add the Hefeschmelz later.

Walnut Brownies

December 31, 2013



    • 200g chocolate sprinkles (dark)
    • 270g flower
    • 150ml water
    • 120g brown sugar
    • 125 ml sunflower oil
    • 150g walnuts (or other nuts)
    • 125ml maple syrup
    • 50g cocoa
    • 1 tsp soda (natron)
    • 1 sachet of vanilla sugar
    • 1 tsp baking powder
    • dark chocolate for the icing


  • preheat oven at 175°C
  • mix flower, sugar, vanilla sugar, baking powder and soda, then add the liquids: water, syrup and oil.
  • add chocolate sprinkles and walnuts
  • put on a baking tray (about 1 cm high)
  • bake for about 25 minutes
  • while it cooles down, melt chocolate in a bain-marie
  • add as icing on the paste on the tray
  • cut in pieces only if it is cool enough to avoid crumbling

Inspired by Veganguerilla who uses soy milk instead of water, and white instead of brown sugar, otherwise the recipe is the same.

Insanity Day #13: Pure Cardio and Cardio Abs

December 31, 2013


Pure Cardio is the hardest of the insanity workouts and probably the one which is the least fun, because it is so insanely difficult to keep up with the people on the screen. Another insanity blog recommends not to press pause during the workouts. I disagree with that view. I think it’s much better to take an extra quick water break, and then continue to push yourself, dig deeper and focus on form, than to rest when no break is recommended and thereby shortening the workout. I think if you commit yourself to a challenge you should go for it full force, with no excuses but extra rest when needed.Cardio abs is also quite hard, but I love the way Insanity makes a full body workout from it, instead of focusing on the abs only. In fact, I felt instant gratification yesterday, when I went to a free trial day in a nearby fitness center and participated in 15 minutes of ab-training.  Boring got a totally new dimension, even my girls would have felt that wasn’t a hell of a workout. So again, even bad examples can help to keep us on track, and these people were not so bad examples after all, just ‘normal’ and not insane ones 🙂 Improving fitness makes me feel good.

Today is day 13 of my insanity workout challenge about six weeks after I started to workout almost every day for at least 40 minutes (I don’t usually do insanity on days of regular workouts and also not on those days I had to work really late). With in fact only a few days off during these 6 weeks I now feel much fitter and more flexible. I jump higher and don’t sweat as much and not as fast. Actually, I have to push myself a lot harder to get out of breath. In addition, I begin to see some muscle definition especially in the areas of my triceps and legs. For the belly, I would probably need to compare a selfie, which I don’t have.

As for my dietary change, i.e. becoming vegan, things work really well. I feel much better and don’t even have cheese cravings anymore. I think, at least for me, these cravings were most easily explained by the fact that the body got less fat than it was used to. Now this fat is more often replaced by things like avocado, legumes, houmous and the like I don’t have cravings anymore. Warm soups of various kinds also are a real nice new discovery. I figured I love soups and discovered many interesting root vegetables, legumes or other vegetables that make fantastic soups. However, I still feel I can allow myself to be an “undogmatic vegan” person. I had a yummy pizza with cheese and peperoni saussage on one day, because I fancied it and ate fish on a dinner from work that was most delicious. Unlike some chili-con-carne-wraps, which a friend prepared for me not knowing that I had changed my diet. The latter was no succes, the sin-carne alternative really is much tastier, so I guess I should inform my friends that invite me for dinner in advance…

As for weight change, I don’t know, my scales are back home and I can check them only in two weeks. I guess I eat lots more when I don’t work, just because there is more time to eat exactly when you feel hungry, whereas work often forces you to wait, given there are so many situations in which it is inappropriate to eat.  On the other hand, there is also more time to workout and less excuses possible on this side. So lets see and hope I didn’t gain too much weight during the lazy holiday season.


December 31, 2013



3 parsnips

2 large sweet potatoes

1 onion

1 piece of lemon grass (ca. 2 cm)

1 large garlic bulb

1 piece of fresh ginger (about 1 x 2 cm)

1  bundle of cilantro

2 spring onions

1 can of coconut milk

1 hand full of yellow peas

spices: black pepper, salt, cayenne pepper, paprika, cumin, curcuma, laos, ginger, cumin (a pinch of each)

– rinse the lentils and cook in separate pan

– chop ginger, lemon grass and onion and fry them briefly in olive oil a large stock pot

– add chopped parsnip and sweet potato and add water (ingredients should be just covered with water, I use an electric kettle and add boiling water)

– cook until everything is soft and puree with a potato masher

– add lentils, which should be soft by now, as well as coconut milk, spices, chopped spring onions and cilantro

– cook for about 2 more minutes



nice lunch the day after spiced up with a bundle of fresh parsley and a large spoon of black bean garlic sauce 🙂

#5 Cardio Abbs & Plyometric Cardio Circuit

December 1, 2013

Plyometric Cardio Circuit

I took my day off on Friday, why would anbody take a day off on Sundays, the only day in the week where you have time, because work or other workouts do not interfer with INSANITY?! Even with family obligations I find it much easier to squeze in 40 minutes of training during the weekends… Anyways, after pure cardio yesterday I felt fit to do two workouts today, especially since  Cardio Abbs takes only about 16 minutes. I love the Plyometric Cardio Circuit. It is INSANE, I think the “insanest” of the DvD programme, but everytime you think you collapse and have to stop Shaun T will tell you to keep going and that there is only 10 seconds left. It’s a great motivation indeed. I don’t think I did much better than last week though. I was still drowned in sweat after a few minutes and it got worse and worse. I think I’d better take some towel or so to prevent the sweat dripping all over my floor… Now I feel a comforting body tension and will spend the rest of the day relaxing on my couch reading the newspaper…

füsse hoch