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Recipe: Fall Red Rocket Red Cabbage-Red Beet Soup

Recipes - Carola - 30. October 2016

rote beete suppe


  • 1 onion
  • 1 pack of prepared red cabbage
  • 3-4 red beets
  • 2 tsp. white miso paste
  • 2-3 tbsp. grated horseradish
  • 1 splash apple cider
  • 1 apple
  • Salt, pepper
  • 1 pinch nutmeg
  • 1-2 tbsp. WellVille Red Rocket Superfood Mix
  • Option: Vegan Horseradish Spread by Soyana



Cover all ingredients with water in a pot and bring to a short boil. Blend in your WellVille Natureblend or similar high-performance blender.

If you prefer a raw food version of this soup, substitute the raw onion with onion powder, as the onion aroma will be too intense in a raw format.

It is simply delicious if you roast chestnuts in the oven, chop them, and garnish the soup with them.

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A healthy breakfast supports your metabolism

Lean, Recipes - Carola - 16. September 2016

Breakfast with müsli, fruits, nuts and more

Many of my readers, participants, clients, or even friends tell me “ Well, I simply can’t eat a single bite in the morning.”

Most of them wait with their very first food intake until lunch. They bridge the time until then with black coffee or – some of them – even a couple of smokes. Well, I have mentioned time and again in my blog that the type and amount of food we ingest is our organism’s motor!

Clearly, if my first energy in the morning is simply nothing or coffee, cigarettes, or some processed, sweet drinks, this will not provide me with the right substance for the entire day.

The question is: What would you like to achieve with this? Many of us skip the breakfast as they believe they can reduce or maintain their weight with this method. Generally, there is nothing to say against an 8hrs diet, i.e. to limit food intake to 8 hours per day and keep a 16-hour long break afterwards. In my opinion, however, this is not the healthiest method, even if it may seemingly lead to the desired weight goal. Or you can reschedule it accordingly, which I will now explain to you in detail.

I was brought up with my Grandma’s saying:

“Eat breakfast like a king, lunch like an emperor, and dinner like a pauper.”

Breakfast was always very important at my house, in order to pack enough concentration for school, start the day smoothly and collectedly, and kick it off with energy.

Well, what would be some arguments against this? Does starving in the morning actually lead to your desired weight or is it simply a new trend?

Kaffeeersatz? - wie wärs mit Matcha?

Coffee subtitute – how about Matcha?

Stimulate your metabolism with breakfast

Generally, food intake produces energy in the body as the entire digestive tract will be set in motion beginning in the morning which also starts thermogenesis.

So if we enjoy breakfast in the morning, we will activate the process of thermogenesis in our body, and thus stimulate our metabolism. Studies have proven that the metabolism may be increased if you ingest more food in the morning than in the evening. It is enough to shift even 15% of your daily food intake to the morning. It is really better if you skip or reduce dinner instead. So you can kill two birds with one stone as there are no arguments against the 8-hour day if you eat your evening meal earlier or skip it once in a while. Thus, you will have your 16-hour long break until breakfast.

The more we eat over-sized portions, the less quickly we feel satiated, and are now locked in a rat race leading to weight gain.

Another argument for eating something in the morning, is that you won’t experience the strong cravings and feeling of hunger and can enjoy lunch more consciously. When you are really starved, your brain will switch to emergency mode and expedited food intake. Consequently, you will only eat something that you can have quickly; a fast sandwich or a prepackaged meal with low energy and high sugar and fat content, as the insulin wants to be raised.

Also, your lunch portions will clearly be larger and your stomach will expand. In an empty state our stomach has a volume of 50ml but with good training it can expand to up to 2l. The more we eat over-sized portions, the less quickly we feel satiated, and are now locked in a rat race leading to weight gain.

All arguments point towards including a good breakfast, even if it may be small, in your daily routine.

Green smoothie with avocado, kiwi, lime, apple and banana 

Green smoothie with avocado, kiwi, lime, apple and banana

For a great start into your day I recommend

A Bircher muesli without oats but instead with chia seeds, peeled hemp seeds, flax seeds, sunflower and pumpkin seeds, as well as nuts in nut milk or yogurt soaked overnight.

A Quinoa muesli tastes great as well. You can cook it or let it sprout for 1.5 days until the first sprouts appear and then use as Bircher muesli. You will ingest additional energy through these living foods.

I also love my green smoothies and matcha tea in the morning. If I already had my first training in the morning, I really enjoy my protein power smoothie adding my granola on top or scrambled eggs with spinach (vegan or real).

Of course, breakfast does not equal breakfast as you can tell. I would recommend to avoid sugar loaded or highly fatty foods and dishes and try some of my tips instead.


Here are my two favorite recipes for your morning

Quinoa Blackberr Porridge


  • 1 cup blackberries
  • 1 cup Wellville Quinoa
  • 1 tsp. grated ginger
  • 1 pinch cardamom
  • 1 pinch salt
  • 1 tbsp. grated walnuts
  • 1 cup water
  • 1 cup nut or grain milk
  • ½ tsp. cinnamon
  • 1 tbsp. Wellville Shape Shifter
  • 1 piece of lemon (juice)
  • Optional: 2 tbsp. coconut flower or maple syrup


First cook quinoa gently at low heat for approx. 15 minutes with water and nut milk. Add sweeteners, lemon juice, walnuts, ginger, salt, cinnamon, and cardamom. Shut off heat and let soak for 10 more minutes. Add more water if needed. Add blackberries before serving and stir gently.


Heidelbeer Bananen Smoothie

Blueberry Banana Smoothie

Blueberry Banana Smoothie


  • 1 banana
  • 200g berries, fresh or frozen
  • 2 tbsp. flax seeds
  • 200ml nut or grain milk
  • 1 tbsp. almonds or almond butter
  • 1 tbsp. Wellville Yummy Stop (available October 2016)


Mix all ingredients in your Wellville Natureblend (or similar high performance blender) until smooth.

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Vacation Recipes from Denmark Part 2/2

Recipes - Carola - 6. September 2016

I rented a house in Melby, Denmark with two friends, and we really enjoyed ourselves relaxing in the mild Danish temperatures. Letting our souls breathe in the middle of nowhere by the sea. I have developed a couple of new recipes for myself during these days.

Have a great time cooking and enjoying them!

(of you’re looking for part 1 – here it is :) )


Fennel Carrot Salad (by Carola alias Rawsana)


  • 2 fennel bulbs
  • Approx. 5 carrots
  • 1 grapefruit
  • 2 oranges
  • ½ cup raisins
  • Herbs and sprouts of your choice e.g. basil, thyme, rosemary, cress, alfa-alfa sprouts
  • 1 handful of Wellville nut mix
  • Optionally: fresh shrimp

Salad Dressing ingredients

  • 1 avocado
  • 1-2 tbsp. raw almond butter
  • Juice of 1-2 lemons or ½ grapefruit
  • Himalaya salt and pepper
  • Optionally, if you want more of an oriental taste: mild curry powder and turmeric
  • Some water, depending on texture


Peel oranges and grapefruit including the white skin. Cut in bite-sized pieces and add with juice to a bowl. Grate fennel and carrots and mix everything with raisins, sprouts, and herbs in the bowl.

Blend all ingredients for salad dressing in your blender. Pour and mix salad dressing with salad.

Coarsely chop Wellville Premium nut mix and sprinkle on salad for decoration.

The salad may be kept refrigerated for approx. 2 days.



Vegan healthy apple tart
Vegan, sugar-free and flour-free apple tart with almond pulp

Ingredients Dough

  • ½ cups Wellville dried fruit mix (soak overnight)
  • 5-6 cups nut milk pulp (by-product of nut milk production). Optional: ground nuts
  • 2 small, sweet apples
  • 1 tbsp. Wellville coconut oil
  • 2 tbsp. Wellville Wake-up Mix or raw cocoa
  • ½ cup – 1 cup nut milk
  • 50g coconut flakes
  • 1/2 sachet of Weinstein baking powder
  • Ground, real vanilla
  • Cinnamon
  • Salt
  • ½ cup Wellville cranberries

Ingredients Filling

  • Approx. 6-7 apples,
  • lemon juice
  • cinnamon

Preparation Dough

Blend dried fruits, nut milk pulp, apples, coconut oil in your Wellville Natureblend (or other blender). Pour mixture into bowl and mix with other ingredients to a smooth, not too wet dough. Pour into baking tin lined with parchment paper and form the bottom of tart.


Preheat oven to 350F (170C)

Peel apples and slice thinly. Mix with lemon juice and cinnamon. Arrange apples in a circular shape on tart.


Bake tart at 350F (180C) for 45-50 minutes.

Tastes wonderful with cashew crème or vanilla ice cream.


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Vacation Recipes from Denmark Part 1/2

Healthy, Recipes - Carola - 24. August 2016

I rented a house in Melby, Denmark with two friends, and we really enjoyed ourselves relaxing in the mild Danish temperatures. Letting our souls breathe in the middle of nowhere by the sea. I have developed a couple of new recipes for myself during these days.

Have a great time cooking and enjoying them!


“God Morgen, Melby” Smoothie


  • 1 avocado
  • ½ mango
  • 1 handful basil leaves
  • Juice of 1 lemon and 1 orange
  • Water



Mix all ingredients in your Wellville Natureblend (or other blender) and serve.  I also like to add fresh berries and granola or chia seeds at the end.



Melon Feta Pea Salad (By Rosa)


  • 1 half watermelon
  • 200g peas (can be defrosted, frozen peas)
  • 400g feta cheese
  • Wellville cashew nuts
  • Juice of 1-2 lemons
  • Mint
  • Olive oil
  • Pepper
  • Salt



Cut watermelon and feta in small pieces. Coarsely chop cashew nuts. Finely chop mint. Mix everything together with the peas in a bowl and add lemon juice, olive oil, pepper, and salt.

Voila, this delicious summer salad is ready!

The salad may be kept refrigerated for 1-2 days, as the melon should be consumed fresh.



Summer Pea Avocado Soup (by Carola alias Rawsana)


  • 300g peas (fresh or frozen)
  • 1 avocado
  • 1-2 tbsp. Wellville coconut oil
  • 4-5 mint leaves
  • 1-2 tbsp. white miso paste
  • Approx. 1/2l water



Mix all ingredients in your Wellville Natureblend (or other blender) until smooth. The soup may be heated or enjoyed cold as a summer soup. Optionally, you can sprinkle with roasted pine nuts before serving.

The soup may be kept refrigerated for 3-4 days.


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Recipe: Sauerkraut Salad

Recipes - Carola - 22. July 2016


  • ½  bag raw, organic Sauerkraut
  • 3-4 organic carrots
  • 4 tablespoons raw almond puree or other nut puree (ideally very creamy, e.g. by Soyana)
  • Some lemon juice
  • Himalaya salt and pepper as desired
  • Optional: some cucumber for decoration



  1. Mince Sauerkraut
  2. Finely grate carrots and mix with Sauerkraut
  3. Add almond puree and lemon juice, season to taste with salt and pepper
  4. If desired, you can add mild curry powder. Finely sliced cucumbers may be used for decoration.


Sauerkraut – Power for your immune system:

  • Vitamin C, vitamin E, selenium – for immune response
  • Potassium – strengthens the heart and balances water levels
  • Iron and folic acid – blood development
  • Fibers – activation of intestines and anti-inflammatory
  • Calcium – for bones and teeth
  • Lactic acid bacteria – highly positive effect on intestinal flora
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Recipe: Cashew Mozzarella (Vegan)

Recipes - Carola - 6. July 2016


250g cashews, soaked for 8 hours
150ml water
1 teaspoon probiotics
2 tablespoons hulled Psyllium seed husks, soaked in 4 tablespoons water
2 to 3 times the amount of Agar Agar (according to packaging)

500ml water
25g salt

Mix the soaked cashews with the water and probiotics to a homogeneous mass in a blender. Let the mixture ferment at room temperature for 24 hours.

Season the fermented cashew mixture to taste with salt and pepper. Combine with the soaked Psyllium seed husks in a blender.

Agar Agar: For the firm texture read the exact volume of mixture from blender cup. Follow instructions and use 3x the recommended amount (50ml in blender, as per instructions 5g Agar Agar per 500ml -> 15g).

Mix the Agar Agar in a pan with some water and bring to a boil. Let boil for at least half a minute. Be quick! Combine the boiled mixture with the other mixture in your blender and stir immediately.

Roll the mixed mixture into a shape or pour into a form. Let rest in the fridge for one hour. Put cheese mixture into salt brine (mix water and salt) for 2-3 days.

Cheese can be refrigerated for several weeks.

If desired, can be marinated in oil.

Mozzarella im Glas

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Principles of Healthy Nutrition

Healthy, Recipes - Carola - 17. May 2016

What is really healthy and what isn’t? I have compiled a small list of how easy it is to eat in a healthy way. Here are the main bullet points for a concept of healthy nutrition that will guarantee optimal benefits:

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Overview of better known superfoods

Healthy, Lean, Recipes - Carola - 10. May 2016

A balanced diet as a vegan is possible!

Last time I wrote about superfoods in general, what really makes them super and how they affect us in positive ways. Now I want to introduce you to some of the better known superfoods.

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