Vegan Protein Pancakes / 41g Protein

Hey guys,

I'm so happy to share this recipe with you. It's just the perfect breakfast. It just blows my mind with its 41g of protein, 80g of carbs and just 6g fat! Really, go go go make it, feast and then thank me later ;)

Vegan Kitchen Staple: Tahini Rawnola

Hey guys how is it going? I'm writing this on a beautiful Sunday afternoon, looking outside of my window into a small little park. Berlin is seriously the most beautiful city during the summer - I'm falling in love with it again every year.

Vegan Berry Marble Smoothie with Soy Yogurt

Hey guys, 

I've been really into these cool marble smoothies and overnight oats lately. Check out my creations on my Instagram (@mangoandcocos) if you're interested! This smoothie/nice cream was my pre-workout meal and I really felt the energy that it provided! I was really crashing the workout (Did BodyPump) even though it was super hard I kept going - wooo ;) 

Berries are actually SO good for you, packed with antioxidants, vitamins and fiber they seriously are superfoods. I used a mix of frozen berries, but this works with just frozen blueberries, raspberries and strawberries, too (just make sure these are sliced up because they`re quite hard to blend when they're not). I layered it with natural soy yogurt but you can use coconut yogurt, almond yogurt or soy quark as well. Make sure to put 1 tbsp of the yogurt into the smoothie as well, this makes it super fluffy for some reason! 

Vegan Berry Marble Smoothie w/ Yogurt 

serves 1 

Ingredients

• 1 very ripe banana
• 3/4 cup frozen berries 
• 1 tbsp rice protein 
• 1 tbsp + 1/2 cup soy yogurt 

Method

1. Slice the banana and blend all of the ingredients but the 1/2 cup of soy yogurt in a food processor. Make sure that there are no berry bits left. Run the food processor for another 30 seconds to make sure the mixture gets really fluffy. Like clouds. I promise. 
2. Layer in a mason jar with the remaining yogurt and top with some blueberries. 
3. Enjoy! 

Vegan Salted Caramel Granola with Walnuts and Figs

Hey peeps, 

spring has officially arrived here in northern Germany and I couldn't be happier. If there is one thing that always lifts my mood it's bright sunshine on my skin and birds singing outside. I'm writing this in front of a huge window looking into the blue sky that seems to be endless. 

Wholegrain Vegan Waffles - simple and oil free

Hola guys, it's me again with another ... breakfast recipe! 

I'm happy you found your way here and I really you try this recipe out since it's the bomb, seriously. 

I just recently started making waffles and my first attempts to get them nice and crispy seemed to fail in many ways. They weren't fluffy or crispy or anything good. But after experimenting a bit with different ingredients and measures, I can finally present you my first vegan high carb low fat and super simple waffle recipe to knock you out of your socks. Ready?

Vegan Breakfast Bowl and A Little Talk About Minimalism

Hey you lovely people,

recently and thanks to my good friend Laura I've been reading a lot about minimalism and how decluttering, prioritizing and taking a step out of consumerism may - and will - affect your life positively. Over the last few months, I realized how happy I become when I just throw stuff I don't need away, for good. I became more aware of the fact that having less stuff will make you more organized instantly. You don't even have to worry about tidying up if there's nothing to tidy up. It just feels so good looking at a white wall, a white sheet, an organized desk, a clean surface. But if it was that easy, why is not everybody living a minimalist life? I thought about the issues I had and came up with my top two reasons why people choose to live in a cluttered space with endless piles of unused stuff.

Healthy Vegan White Chocolate Overnight Oats

When I first started to make my own breakfast I was having overnight oatmeal every single day for about 6 months, no joke. Back then I made it with cows milk and curd cheese which is not how I'd recreate it today. I actually made chocolate oats every day but last night when I prepped it, I felt like making these white chocolate oats with just cocoa nibs instead. And that was a winning decision.

Winter Apple Pie Oats with Homemade Cookie Butter

Hey peeps, I'm back with another breakfast recipe (surprise, I might have to start calling me a breakfast blogger). This time, I'm presenting you an amazing flavour combination that made my mouth jiggle and my belly happy this afternoon. Wait, maybe this also counts as a lunch.


I want to tell you something: If I had to choose one 'naughty' food to eat for the rest of my life it probably would be cookie butter (or speculoos butter, however you say it) made out of these incredible delicious caramel cookies that I have been loving since the first time I tried them. So I once bought a bunch of these cookies to make a vegan 'freak' shake inspired by the lovely Naturally Stephanie and had quite a few left that were sitting in my kitchen just waiting to be transformed into cookie butter. The result was amaaaazing. Like really really good. And in combination with these Apple Pie Oats... I can't even.

Fall Morning Routine & My Favorite Superfood Açai Bowl

As the days get shorter, I also like to adapt my summer morning routine to a more calm & relaxed one; think candles, yoga and coffee.

My routine usually takes about 1-2 hours, depending on what I have for breakfast or how much time I had for my nights sleep. I know this seems like a lot (I know quite a few people who get up 30 min before leaving and rushing through everything as quick as possible) but taking this time for me in the morning has become very important. I like the feeling of having accomplished something before my "actual" day hasn't even started. It gives you the feeling of being completely in control of what you're doing. If that sounds stupid to you, try waking up 20 min earlier than you usually would this week and try it. Don't get me wrong, of course there are days when I stay in bed until the last minute and then brush my teeth while trying to do apply my mascara because I have no time, but usually, this is what I like to do instead:

My alarm goes off (I like to wake up to "More Than Ever People by Levitation") , like I mentioned earlier about 2 hours before I leave. I usually end up checking my phone right away (bad habit I know) and scroll through the messages and Instagram notifications I got during the night. Then I get up, make my bed and prep my espresso machine. While it is brewing, I take a shower and slip into some comfy clothes. I love wearing oversized t-shirts (in the summer) or sweaters (in the winter) with comfy socks.

Apple Pie Superfood Smoothie

Apple pie. There is something so special about it. The smell that floats into every angle of your home, filled with warmth, sweetness and the feeling of being home. Cinnamon, brown sugar and warm apples have the ability to turn even the darkest days of February into something not-so-bad. But what if you're not really feeling like having an apple pie? I mean, that's practically impossible but hey, it's Friday morning and you're craving the taste of it? You could skip work/uni/school and simply bake one but it's probably not what you should do. Make this smoothie instead.

Breakfast Vibes ~ Porridge with caramelized bananas

Hey guys!

It's been a while, I know. I'm sorry.
I needed time to get settled in a new city after my move in September, needed to spend time with new friends, find a job, get uni life flowin' and over all, just create a life here. I hope you understand that blogging wasn't my no.1 priority during this important and exciting time of my life.
If you want to check out more frequent food posts, i encourage you to take a look at my Instagram (@mangoandcoconuts) and for even more frequent updates, check out my snapchat (@jasminbo) as well.

Okay, now. I'm almost done with my final exams for this first semester, which will, once completed, end in a lot of time to write, create & practice my photography.

This porridge up there is creamy, yummy, coconuty and delishhh. Could it get any better? Nah, don't think so.

Paleo Porridge with Quinoa Flakes

The season has begun. The season when you wake up in darkness and come home in darkness. The cold season. The stormy, windy and snowy season. Some people might be looking forward to spring already but I’m an advocate for honoring the winter season and embrace its beauty. Cuddling with a blanket while watching hours of your favorite netflix show, drinking hot chocolate and having a candle lit up never feels equally good! I’m even convinced that christmas cookies, hot chocolate, cinnamon and pumkin spiced treats taste best when it’s freezing and dark outside, don’t they?

On those winter mornings when you’re bed seems like the only place that can keep you warm and safe, it’s so important to have a comfy, warming breakfast which will make you want (kinda) to get out of bed and tackle your day. This is it.

Zesty Breakfast Bowl and Thoughts on Social Media

It's been a while since my last post. That is because I was shocked by Essena Oneill's story and her videos and I had to take a step back and look at me and how used to be consumed of social media. I asked myself what my intention to come here really was. Was it passion for cooking and photography, the aspiration towards fame or the desire of promoting veganism? It probably was a little of everything, but sadly, over the last few months I focused exclusively on having more and more people read my blog and follow my Instagram. I took photos because I felt I "had to" in order to get more followers and not loose the ones I had, I got depressed when my food did not look like I planned it to do and I got annoyed because the lighting in my new apartment isn't the best, unfortunately. I lost my passion and my love. I stopped working out and let myself go a bit. I had heaps of vegan junk food, stopped doing yoga (which I also LOVE) just because i didn't feel motivated to do anything at all.

Healthy & Easy Vegan Pancakes with Chocolate Sauce

I've been making pancakes for quite some time now. Even when I used to eat animal products, I tried making vegan pancakes a lot. For me, it always was "the ultimate goal" to make good vegan pancakes, because in the beginning it seemed unpossible to make them taste good, look good and healthy at the same time. I experimented a lot (a lot is to come!) with different flours, wet ingredients, egg substitutes, sweeteners, etc. until I finally found was works absolutely perfect every time.

BEAUTIFUL ACAI SMOOTHIE // vegan & healthy

This smoothie is one of the BEST smoothies I had in a while. It is so creamy, yummy and sweet plus it contains one of the healthiest berries on earth: Acai!

But, what's all that fuss really about? "The acai (ah-sigh-EE) berry is a grapelike fruit harvested from acai palm trees, which are native to the rainforests of South America." (mayoclinic.org). Many people say the berry helps and promotes weight loss, but there aren't many studies to prove that. What can be said however is that it contains a lot of antioxidants, which are known to keep your skin young and healthy and might even help prevent cancer by inhibiting the oxidation of other molecules in your body, which produce free radicals. Those molecules can start chain reactions (wikipedia.org/wiki/antioxidants). 

NUTRITIOUS FALL // FIG-TASTIC SMOOTHIE

May I present you the new recipe series that I'm starting today: NUTRITIOUS FALL! Over the next few months that are leading up to my favorite event/time of the year, christmas, I'm going to post my favorite fall recipes, that are perfect to enjoy after a tough day out in the cold, next to a fireplace while it's raining, on a cozy sunday afternoon or simply if you're in the mood for something that'll lift up your mood, make you feel glowing, happy and healthy and is at the same time beneficial for your body.

HOMEMADE COCONUT YOGHURT // vegan / gluten free / soy free

My first attempt on making coconut yoghurt was a major fail. It did not thicken or get the "fresh" yoghurt-like taste the probiotics develop. It was coconut milk with sugar and a weird smell to it.

Being very discouraged, I never tried making it again (and totally forgot about it, too) until a few days ago. 

I recently moved out from home (*insert crying emoji*) to Germany's vegan capital: Berlin. I'm sharing my apartment with 3 others: one fellow vegan, one paleo-vegan (who eats eggs) and a vegetarian. You see, a lot is going on in our kitchen! 

One night, I talked to my flatmate and he mentioned he wanted to try making coconut yogurt. The former disaster shortly crossed my mind but after a quarter of a second I was all in. 

He had already gotten the probiotics and I brought arrowroot starch with me (along with a million of other things you use once a year to make fancy schmancy stuff but hey - thanks to my food messieness we had a starch to work with) when I moved in. 

HOW TO MAKE A SMOOTHIE BOWL // & a recipe

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There are more than 150.000 pictures tagged with #smoothiebowl only on Instagram and that number is growing every second. But what is it exactly, a 'smoothie bowl'? Basically, it's a smoothie served in a bowl. Duh.

The question is, what makes it special and different from the good old smoothie (except from the bowl, of course)? There are two main points that I'll share with you: The first one is: consistency. Because without the increased thickness the toppings would not stay where you placed them but sink down to the bowls ground. Speaking of toppings, that is #2 of the speciality of a smoothie bowl. The toppings are what really makes the smoothie bowl unique. It either transforms the plain thick smoothie into the most delicious and gorgeous dish ever seen (and eaten) or it doesn't. Here's a rough guide that is meant to show you the basics of how to make a smoothie bowl, but feel free to experiment with whatever comes to your mind (and show me, I'd love to see your recreations! use #mangoandcoconuts).

CREAMY CHIA OATS with STEWED PLUMS and OAT MYLK

As the weather gets colder (okay not quite it's still over 30°C here - buuuut it won't be long until fall enters our lives and our kitchen) and the summer produce disappears slowly, I am getting more and more excited about chai lattes, cinnamon, pumpkin (and it's latte) and OATMEAL - in combination with plums.

Every year - and sometimes even every month - I change how I make my oatmeal. Because I always feel like I have discovered something new and even better than before. Then, I eat it over and over again every day until I try out another method (to be repeated). Right now, this is my favorite way to cook oats. It's super quick, easy and creamy.

I adapted the recipe for the stewed plums from Taline Gabriel's Hippie Lane App (click here!). I have to admit that this app is one of my favorite recipe apps and one of the few that I constantly keep on my phone (I'm quite an app minimalist). It's part of the "rise and shine" bundle, an in app purchase that is all about lovely breakfast recipes.

I made this recipe the first time on a super gloomy and rainy day and enjoyed it with a cup of tea watching the latest TED talks - having the best morning ever.

Below, I share some optional add-ins that will make your oatmeal different every time and give it a nutritional boost (or, in case of the brown sugar a tasty boost). Hope you like it!

I would recommend setting up the plums first, then the oatmeal. The oat mylk is best when made ahead in larger quantities.

Creamy Oatmeal

serves 1 

• 1/3 cup oats
• 2/3 cup liquid (I like to use just water but you can also sub for oat mylk if you want)
• 1 tbsp chia seeds
• 1/4 cup oat mylk (see recipe below)

1. Combine Oats and water (or oat milk) in a small saucepan and bring to a boil. 
2. Reduce heat to low (about 2 out of 10) and stir in chia seeds. Let simmer for about 3 minutes. 
3. Turn off heat completely and add the oat milk. Stir a bit and transfer it to a small serving bowl. 

Optional Add-Ins (Choose as many as you want)

• 1/2 tsp mesquite
• 1/2 tsp maca
• 1/4 tsp spirulina
• 1 tsp matcha
• 1 tbsp organic brown sugar (or coconut sugar)
• 2 tbsp brown rice protein powder (I like sun warrior)
• 2 tbsp PUR YA! protein powder
• 1/4 cup crushed nuts (walnuts, almonds, hazelnuts..)
• 1 tbsp maple syrup
• ...

I topped my oatmeal with 1/2 banana, some goji berries, mulberries & sunflower seeds - so good!

Stewed Plums

serves 1 

• 2 plums, cut in 2 halves and a few smaller pieces (to change it up a bit)
• 2 tsp rice malt syrup
• 1 tbsp water

1. Place water, plums & rice malt in a small saucepan and turn heat to medium. Let simmer for about 10 minutes, stirring occasionally. 
2. Pour over hot oatmeal. 

Oat Mylk

makes about 3 1/4 cups

• 1 cup oats 
• 3 cups water 

1. Blend oats & water together in a high speed blender until smooth.
2. For a creamier texture, pour through a sieve. For a lighter mylk you can also use a nutlike bag.
3. Store in the fridge for about 4 days. 
4. You'll have to give it a good shake before use because it'll separate in the fridge (that does NOT mean it's bad!)

CREAMY BUCKWHEAT PORRIDGE // vegan & gluten free

This porridge takes a little time to make (soaking, blending & cooking) but it is really worth it. I like the nutty flavor the buckwheat adds - it goes perfect with my healthy chia jam.
You can use whole buckwheat groats instead of the bulgur I used if you can't find it - it will probably be even creamier!
With only 155 calories per cup cooked and 6 grams of protein, buckwheat really is a superfood! It is known to improve heart health and digestion and helps to prevent diabetes!
The coconut sugar is low GI (35 - white sugar has a GI of 70), which means it won't cause a spike in your blood sugar levels, contains less fructose (make this dish low fructose by changing the topping to some nuts if you like) and offers a few more minerals than other sugar. Overall - a healthier alternative to refined sugar. Check out the recipe here: