All Posts By Anina Gepp

What’s in My Refrigerator? (+ Light & Healthy Spring Dressing Recipe)

Posted on 4 min read

My Healthy Must-Haves

We all know the feeling: you eat totally healthy all day long, nibble diligently on celery sticks, drink green smoothies and even manage to have a salad instead of a pasta dish at lunchtime when eating with your work colleagues. Only then, when you sit comfortably in front of the TV in the evening and digest your (also super healthy) dinner, does it overwhelm you. The desire for something sweet or a nibble to snack on. The refrigerator seems to call. Just a piece of chocolate, we say to ourselves, only to shove the second one into our mouths a few seconds later. By the time half of the bar is gone, it “doesn’t matter anyway” and all you’re left with is empty packaging and a guilty conscience.

Does this sound familiar to you? Well, then it’s time to clean out and reorganise the fridge. This can be both liberating and fun all at the same time. In this blog post I will show you what I put in my own refrigerator and how you can create healthy alternatives in the long run. One thing I want to rue upfront about: You don’t have to go without snacks!

Step 1: Clean out the fridge and reorganise

It is best to clear everything out of the fridge — take everything out from top to bottom. This will help you sort all your food at once.  In other words: vegetables with vegetables, spreads with spreads, etc. This will give you an initial overview and give you a feeling for what you have done right and wrong so far.

When you restock your fridge in the next step, think about what you are going to place where. In general, the vegetable compartment is placed at the bottom of the fridge. This has a distinct disadvantage: you can’t actually see what’s in there. So when you go to open the fridge, the first things you are likely to see is fruit yoghurts and chocolate bars…right? My tip to you: get yourself some nice glass containers and Maison Jars and put some healthy snacks in them. How about healthy sugarless Bliss Balls, for example? Or a colourful fruit salad? Veggie sticks are also a great thing to prepare, and then you can snack on them with some hummus.

Step 2: Build a foundation of healthy food

It goes without saying, you shouldn’t just throw away all your old stuff. Use them up or give them away. And then, when your fridge is nearly empty, it’s time to stock it up with healthy food.

The following foods are staples in my fridge:

  • Vegetables
  • Lettuce
  • Herbs
  • Fruits
  • Cold-pressed juices
  • Dates
  • Bliss balls
  • Plant-based milk
  • Nut butter
  • Coconut milk
  • Strained tomatoes
  • Mustard
  • Chilli sauce
  • Tofu
  • Silken tofu

And of course there are also some staples in the freezer:

  • Frozen berries
  • Frozen bananas
  • Homemade stock (in ice cube form)
  • Smoothie cubes (I like to freeze green smoothie)
  • Frozen herbs
  • Wholemeal bread

Step 3: Creating alternatives instead of banning food

So now you’ll have a fridge filled with great food. To be completely happy with it, you’ll have to first create a few alternatives. The reasoning behind this is that if you’re a snacker, you won’t become a salad eater simply because your fridge has been transformed. That much is obvious. As mentioned above, you have to create your own snacks that taste good and satisfy you.

On my blog there are several healthy recipes for snacking with a clear conscience:

I have also prepared a replacement list for you here, making it easier for you to replace existing food with healthy alternatives:

  • Fruit yoghurt → Natural yoghurt with fresh fruit and some date syrup
  • Conventional chocolate → Dark chocolate with a high cocoa content
  • Chocolates → Bliss balls
  • Toast → Wholemeal bread
  • Ready made sauces → Homemade salad dressings
  • Cream → Coconut milk
  • Butter/margarine → Coconut oil
  • Nutella → Nut butter
  • Fruit juice → Cold-pressed juices
  • Soft drinks → Infused water (simply cool the water and enrich it with herbs/a few fresh fruit slices)

Step 4: Clever pre-cooking and planning

If you have a tendency to snack something quickly in the evening or to snack before the actual meal, it can help to pre-cook, otherwise known as meal prep. On a rainy Sunday you can be in the kitchen and pre-cook different menus. These can then be frozen or stored in glass containers in the fridge for the coming week. There are actually two possibilities:

Either you pre-cook whole menus (like curries or soups), or you just cook up basic ingredients (rice, quinoa, lentils, etc). For me the latter option works quite well, because I like variety. This way, I have different stacks on hand and then I just have to add something fresh. But if you’re not that creative in the kitchen, you’ll probably do much better with the first variation. You just have to try it out until you find what works better for you.

I hope these tips will help you to reorganise your fridge. After all, summer really isn’t far off. Have fun shopping, eating and enjoying!

All my love,
Anina

Frühlingssalat
Colourful Spring Salad with Oil-Free Silken Tofu Mustard Dressing
Votes: 0
Rating: 0
You:
Rate this recipe!
Rezept drucken
For the salad you only need different seasonal lettuce and/or kale and baby spinach. I like to ad cut-up raw beetroot, a few date tomatoes and tofu. Adding edible flowers makes the whole thing look beautiful and summery. For the dressing you’ll need
Servings Prep Time
1 portion 10 minutes
Servings Prep Time
1 portion 10 minutes
Frühlingssalat
Colourful Spring Salad with Oil-Free Silken Tofu Mustard Dressing
Votes: 0
Rating: 0
You:
Rate this recipe!
Rezept drucken
For the salad you only need different seasonal lettuce and/or kale and baby spinach. I like to ad cut-up raw beetroot, a few date tomatoes and tofu. Adding edible flowers makes the whole thing look beautiful and summery. For the dressing you’ll need
Servings Prep Time
1 portion 10 minutes
Servings Prep Time
1 portion 10 minutes
Ingredients
Servings: portion
Units:
Instructions
  1. Place all the ingredients in the blender and blitz until you have a creamy mixture.
  2. Pour the finished dressing over the salad 🙂

Share

Healthy vegan carrot muffins

Posted on 1 min read

Carrot cake is my absolute favourite and should not be missing at Easter. Because Sunday brunch is often quite lavish anyway, I have a recipe for you which works wonderfully for muffins and small cakes.

I find it almost more appropriate to be able to offer small portions. In addition, the cupcakes – or the rabbits and eggs as in the picture – look wonderful on a cake stand. The recipe is also free of refined sugar and gluten.

Healthy vegan carrot muffins
Votes: 0
Rating: 0
You:
Rate this recipe!
Rezept drucken
Prep Time
15 minutes
Cook Time
25 minutes
Prep Time
15 minutes
Cook Time
25 minutes
Healthy vegan carrot muffins
Votes: 0
Rating: 0
You:
Rate this recipe!
Rezept drucken
Prep Time
15 minutes
Cook Time
25 minutes
Prep Time
15 minutes
Cook Time
25 minutes
Ingredients
Servings:
Units:
Instructions
  1. Melt the coconut oil and mix with the other liquid ingredients in a bowl.
  2. For the egg substitute, let the mixture of ground flaxseed and water set for 10 minutes and then add it to the liquid mixture.
  3. Combine liquid mixture with dry ingredients and mix well.
  4. Preheat the oven to 180°C and bake the muffins or rabbits in the silicone mould for a maximum of 25 minutes.
  5. Test the muffins with a toothpick.
Recipe Notes

Tip: the cakes taste best when left in the fridge overnight

Share

Muffins végans aux carottes

Posted on 1 min read

Le gâteau aux carottes est mon préféré et il ne devrait pas être oublié à Pâques. Comme le brunch du dimanche est souvent très copieux, j’ai une recette pour vous qui fonctionne à merveille pour les muffins et les petits gâteaux.

Muffins végans aux carottes
Votes: 0
Rating: 0
You:
Rate this recipe!
Rezept drucken
Servings
15 minutes
Cook Time
25 minutes
Servings
15 minutes
Cook Time
25 minutes
Muffins végans aux carottes
Votes: 0
Rating: 0
You:
Rate this recipe!
Rezept drucken
Servings
15 minutes
Cook Time
25 minutes
Servings
15 minutes
Cook Time
25 minutes
Ingredients
Servings: minutes
Units:
Instructions
  1. Dans un bol, faire fondre l'huile de coco et la mélanger avec les autres ingrédients liquides.
  2. Pour le substitut d'œuf, laisser reposer le mélange de graines de lin moulues et d'eau pendant 10 minutes, puis l'ajouter au mélange liquide.
  3. Mélanger les ingrédients liquides avec les ingrédients secs et mélanger bien.
  4. Préchauffer le four à 180°C et faire cuire les muffins pendant 25 minutes maximum.
  5. Vérifier les muffins avec un cure-dent.
Recipe Notes

Astuce : les gâteaux sont plus savoureux lorsqu'ils sont conservés au réfrigérateur toute la nuit

Share

5 good and sustainable New Year’s resolutions

Posted on 4 min read

As soon as the Christmas feast is over, we begin to make our resolutions for the New Year. The only one that stays the same every year is the one about sticking to them! Two-thirds of what we set our minds to, we inevitably lose interest in or forget about. Especially when it comes to the fight against winter weight. That’s exactly why this article will (for once) not deal with how to quickly shed those excess pounds. Because often everything revolves around our own microcosm in our New Year’s resolutions. But what if we let our intentions benefit the climate — and consequently mankind this year?

What we eat not only influences our health, well-being and our figure. — our diet also has an impact on the environment, society and animal welfare. Through a more conscious diet, we can have a large impact. By choosing healthy, environmentally-friendly food, produced under fair conditions, we automatically reduce our ecological footprint. It also simply feels better to know exactly where the food that ends up on your plate comes from.

Did you know that food causes 28% of all environmental pollution in Switzerland? Reason enough to summarize a few simple shopping tips and everyday advice to help you start the new year more ecologically.

1. Buy what you need

In Switzerland, almost one-third of all food ends up in the bin. As a whole, it is not retailers and restaurants that are to blame…it’s us. We as consumers often purchase too much and then end up throwing food away; because it goes bad, we leave it in the fridge or we cook too much and no longer feel like eating our leftovers. Each person throws away an average of 320 grams per day — that corresponds to nearly a whole meal! It helps to think about what you need before you go shopping. A good old list comes in handy here! Once the food is at home, it is important to store it properly. Placing products in the front of the fridge (where they are always visible) enables you to use them before they go bad. Purchasing the right portions also helps to ensure that opened food is consumed more quickly. Tip: Storing in transparent Tupperware gives you a better overview of everything in the refrigerator.

By the way: even if a food product has expired according to its packaging, this does not mean that it is no longer edible. The date merely guarantees that the product will taste exactly the same up to that point as it did when it was packaged. So the rule here is: it is better to smell and taste it. A yoghurt, for example, is still delicious even up to a week past its sell-by date.

2. Consume less meat

A dish with meat contains three times more greenhouse gases than a vegetarian meal. A lot can be done for the environment by reducing the consumption of meat and fish. It is problematic that half of animal fodder comes from abroad. In order to grow enough animal fodder for the Swiss livestock, we would need to use all of the arable land available in Switzerland, leaving none for ourselves. For the large-scale cultivation of soya, rainforests are cut down and small farmers are driven off their land. It is also important to ensure that meat is produced in an environmentally friendly and species-appropriate manner (organic). If you are worried that you will not be able to cover your protein requirements by consuming less meat, we recommend that you include more vegetable protein sources such as tofu, beans and chickpeas in your diet.

3. Seasonal and local shopping

Knowing where the food on your plate comes from simply feels and tastes better. It also helps to avoid long transport routes. Air transports in particular put a heavy strain on the climate. Supporting local suppliers makes perfect sense! That being said, it is important to purchase products that are in season — just because something is regional does not guarantee  sustainability. If food is grown in heated greenhouses, this can also have a negative impact on the ecological balance of the product.

4. Walking

Nowadays we live our lives sitting down — we rarely walk. So going to the shops is ideal for integrating more exercise into our daily routine. Not only does this save fuel, it also limits unnecessary CO2 pollution.

5. Say no to plastic & yes to recycling

Not every fruit needs an extra plastic bag. It makes more sense to always have a cloth bag with you so you are prepared for every purchase. You also save a lot of packaging (and eat healthier) if you cook fresh every day. If plastic packaging is unavoidable, make sure to buy as large a pack as possible of basic foodstuffs. This will limit the amount of small packaging you purchase. By the way, did you know that Farmy is completely free of plastic in its fruits and vegetables section? The “bags” are made of corn starch and can easily be composted. Furthermore, all the packaging material can simply be returned with the next delivery. The packaging material is collected and, if possible, reused or recycled.

Are you ready?

So let’s all try to pay even more attention in the New Year to how and where we shop. Each one of us decides daily what footprint he/she leaves on the planet. Farmy tries to make the world a little bit better through conscious nutrition. There are fewer CO2 emissions when you shop local, purchase organic and composte or recycle your food. In addition, it supports numerous farmers and small producers in Switzerland.

I wish you all a good — and hopefully (even) more sustainable — start into the new year.

All my love, Anina

Share

Detox saine pour après les fêtes

Posted on 3 min read

Après le grand festin de Noël, une cure detox permet de nettoyer notre corps. Cependant, les detox ne doivent pas nécessairement être coûteuses ou compliquées. Je vous montrerai comment vous remettre en forme grâce à des conseils et des astuces simples et comment vous débarrasser de ces quelques kilos en trop. Car si vous faites une cure detox régulièrement, vous soutiendrez votre système immunitaire et resterez en forme.

Boire

L’eau évacue toutes les toxines du corps. Il est donc important d’en boire suffisamment, surtout après les vacances/fêtes. Il est utile d’utiliser une grande carafe et de se fixer un objectif quant au moment où elle doit être vide. Si vous voyagez beaucoup, vous pouvez faire de même avec une bouteille d’eau en verre. Si vous avez du mal à boire beaucoup d’eau en hiver, le thé fonctionne également (à condition qu’il ne soit pas sucré) ! Un simple bouillon de légumes est également très bon.

Bouger

Le mouvement est au moins aussi important que l’eau. Même une longue marche stimulera notre métabolisme. Cela signifie que les toxines sont rapidement transportées hors du sang. Alors motivez-vous et sortez et prenez l’air !

Manger

Il existe différents types de detox. Pour toutes les formes de detox, il est important de manger suffisamment d’aliments frais, en particulier des fruits et légumes biologiques. D’autant mieux s’ils sont également cultivés localement. La viande et les autres graisses animales doivent être évitées, de même que tout ce qui contient des colorants artificiels et des conservateurs. Même le sucre est tabou ! Si vous souhaitez jeûner correctement, vous pouvez également faire une cure de jus de fruits pendant quelques jours ou simplement profiter d’une matinée sans petit-déjeuner et manger à midi.

Ma recette detox

L’idée derrière la detox est d’éliminer les restes d’aliments malsains, de surconsommation d’alcool et de nicotine du corps. Tout cela laisse des traces dans notre corps et les produits chimiques que nous absorbons par l’air et l’eau s’accumulent également en nous. En conséquence, les substances se lient les unes aux autres dans le corps et sur la graisse. Avec une cure detox, ces substances peuvent être à nouveau éliminées. De nombreuses entreprises ont mis au point des poudres et des compléments alimentaires spéciaux à cette fin, mais tout cela est en fait complètement absurde. Tout cela peut être fait beaucoup plus simplement, plus naturellement et avec seulement quelques ingrédients. Voici comment vous pouvez vraiment remettre votre corps sur pied avec un smoothie vert. Voici ce dont vous avez besoin :

  • 2 bananes surgelées
  • 1 poignée de pousses d’épinards
  • 2 fines tranches de gingembre
  • le jus et le zeste d’un demi-citron
  • une pointe de vanille
  • un peu d’eau
  • 1/2 c.à.c de psyllium moulu

Tous les ingrédients sont alors mis dans le mixeur et mélangés sur le réglage le plus élevé. Le secret d’un smoothie crémeux est d’utiliser un tiers des ingrédients sous forme surgelée. Cela aide aussi beaucoup si vous voulez faire un smoothie bowl. Grâce à la consistance plus épaisse, vos toppings ne couleront pas ! Autre point important : mâchez votre smoothie ! Cela vous paraît étrange ? Eh bien, un smoothie a bien plus à offrir que de l’eau. Pour que votre corps puisse bien absorber tous les nutriments, vous devez saliver.

Share

Post-festivity healthy detox

Posted on 3 min read

After the big feast at Christmas, a detox treatment cleanses our body. However, detoxes do not have to be expensive or complicated. I’ll show you how to get back into shape with simple tips and tricks and how to get rid of those few pounds too many. Because if you detox regularly, you will support your immune system and stay fit.

Drinking

Water flushes all toxins out of the body. Therefore, it is important to drink enough of it — especially after the holidays. It helps to use a large carafe and set a target for when it should be empty. If you travel a lot, you can do the same with a glass water bottle. If you find it difficult to drink a lot of water in winter, tea also works (provided it’s unsweetened)! A simple vegetable broth is also very good.

Movement

Movement is at least as important as water. Even a long walk will stimulate our metabolism. This means that toxins are quickly transported out of the blood. So give yourself a push: go out and get some fresh air!

Food

There are different types of detoxification. With all forms of detox it is important to eat enough fresh food — especially organic fruits and vegetables. All the better if they are also locally grown. Meat and other animal fats should be avoided, as should everything containing artificial colours and preservatives. Even sugar is taboo! If you would like to fast properly, you can also do a juice cleanse for a few days or just enjoy a morning without breakfast and eat at noon.

My Detox Recipe

The idea behind detoxing is to flush the remains of unhealthy food, overconsumption of alcohol and nicotine out of the body. All this leaves traces in our body and chemicals that we absorb through the air and water also accumulate in us. As a result, substances bind to each other in the body and on fat. With a detox, these substances can be removed again. Many companies have developed special powders and food supplements for this specific purpose, but all this is actually complete nonsense. The whole thing can be done far more simply, more naturally and with only a few ingredients. Here’s how you can really get your body going again with a green smoothie. Here’s what you need:

  • 2 frozen bananas
  • 1 handful of baby spinach
  • 2 thin slices of ginger
  • juice and peel of 1/2 a lemon
  • dash of vanilla
  • – a splash of water
  • – 1/2 teaspoon ground psyllium husks

All ingredients are now put into the blender and mixed on the highest setting. The secret to a creamy smoothie is to use one third of the ingredients in frozen form. This also helps a lot if you want to make a smoothie bowl. The thicker consistency means that your toppings won’t sink! Also important: Chew your smoothie! Sounds odd? Well, a smoothie has much more to offer than just water. In order for your body to be able to absorb all the nutrients well, you need to salivate.

Now I wish you a lot of fun with purification and smoothie eating. All my love, Anina

Share