evawadl

05/01/2021

Are you lacking motivation, or a plan?

Chances are motivation is not your problem, but you are lacking a plan on how to change your habits.
We rarely feel like working out or eating healthy. 🤷🏻‍♀️But this quickly changes as soon as we have a plan and we feel less overwhelmed.
A step by step guide to success and soon becomes just the way we live.

I made this Energy Chocolate Bites for my brother in law, because I wanted to support him to pump up his protein intake and calories, with something he actually enjoys. That’s was the plan. And there you go, they were gone in 3 days😄

Rather than looking and waiting for motivation, make a plan on how you actually going to achieve your goals. Step by Step in a way that is realistic for you.

If you want to learn more about plant-based cooking and start the new year with new healhty habits, the reboot program has still sport available! Send me a DM.❤️

This recipe is already available on -> deliish.app

Will make a video soon!✨
@ Lieboch, Steiermark, Austria

31/12/2020

Rule number one of the reboot program, be prepared! 👆🏻Today was meal prepping day and I put the final touches on the 4 week reboot meal plan. 🙌🏻

I’m so excited to be meal prepping with you guys soon!!😍

It is just so satisfying having healthy and delicious food all pretty and prepped in the fridge. I would love to tell you my favourite from week one, but it’s a little too hard. Brownie baked oats for breakfast definitely make the top of the list!

Todays New Years Celebrations will be super chill. Chances are I’m in bed before midnight ☺️
How are you staring into the new year??


@ Lieboch, Steiermark, Austria

15/12/2020

15/12/2020

Chili Cheese Fries anyone? 🤩

I made a wholesome and delicious version of the junk food classic. This one is so satisfying and healthy. Can you believe it?
Because depriving myself of the foods I love is not an option, I made a sneaky healthy version, that does not taste healthy at all.
The black bean sauce and the cheese sauce for this one are staples in my kitchen. I use those recipes super often and can’t wait to share it with you.

Here is what you need:

For the fries
200g potatoes, cut into fries
1/2 tsp. salt
1 tbsp. olive oil

For the chili
1 tbsp. olive oil
1/2 red onion, chopped
3 cloves of garlic, minced
2 tbsp. lemon juice
1/2 tsp. salt
1/4 tsp. cayenne pepper
1 tsp. Smoked paprika powder
1 can black beans, rinsed and washed
2 tbsp. tomato paste
1/4 cup water

For the cheese sauce
1 cup butternut squash
½ cup potatoes
¾ cup plant milk
¼ cup vegetable oil
¼ cup nutritional yeast
1 tsp. salt
1 tsp. garlic powder
½ tsp. turmeric
½ tsp. tomato paste
½ tbsp. lemon juice
2 pieces of pickled jalapeño

For the toppings
Fresh cilantro
Pickled jalapeño
Tomato

Preheat the oven to 200 degree celsius. Line a baking tray with parchment paper.

Add the washed and cut potatoes to a bowl and season with olive oil and salt. Place the fries on the baking tray, make sure that they don’t go on top of each other. Bake for 30 - 40 minutes, until they are golden and crispy.

While the fries are in the oven fill a pan with water and put over high-heat. Add the chopped potatoes and pumpkin, close the lid and cook until fork tender.

Put a small pan over medium-high heat and add 1 tbsp. of olive oil. Add the chopped onion, minced garlic, lemon juice as well as all spices. Fry for 2-3 minuets. Add the black beans, water and tomato paste and stir until combined. Let simmer on low heat for 5 minutes. Stir occasionally.

Once the potatoes and pumpkin is cooked fork tender, rinse them and transfer to a high-speed blender. Add all remaining ingredients for the cheese sauce and blend until smooth.

Plate the fries and top with chilli, cheese sauce and all other toppings.

Enjoy ❤️❤️

15/12/2020

Happy Sunday!✨ A new Youtube video just went live, where I share 5 tips on how you can learn to listen to your body when it comes to food.

Learning to listen to my body really helped me a lot in finding the foods, that are perfect for me. We are all so different and we all live different life’s. So when it comes to food, it just makes sense to find out what works best for you❤️

20/10/2020

Affirmation: Abundance is all around me ✨

Sometimes we are so stuck in our ways that we don’t even see what the world has to offer.

When I started kite surfing this summer a whole new world opened up in my little universe. I suddenly started to care about wind conditions, which I never cared about before🤷🏻‍♀️ I became part of an amazing new community ❤️ I learned a new skill that will bring me a lot of joy for years to come and will make travelling so much more fun in the future 😍

4 years ago I felt the same way about going plant-based. With changing my perspective and mindset about food, a whole new world opened up to me. I went all in and it changed my life completely.

All those things were always there and available, I just wasn’t aware of it. It’s crazy, but we do live in abundance, we just have to be open to receive it❤️

19/10/2020

MEAL PREP WITH ME❤️ I made it, a new Youtube video is out✨ What are we prepping??
- Pumpkin Spice Baked Oatmeal
- Cashew Basil Cheese Sauce
- Sauté Mix

If I would have to pick a favorite, I would choose the pumkin baked oats! They are insane😍

So excited to be back on Youtube!!!

13/10/2020

Hello there🙋🏻‍♀️ The last few weeks I have been posting a lot on tiktok and it is so much fun😊 Tons of recipes, but in an easy and entertaining way. Instagram sometimes seems too perfect and heavy. But I love Instagram and want to make it fun again. So there will be lots of changes coming on my channel😊 I’m so excited and hope you stick around! ✨🤗❤️

10/10/2020

Sweet Potato Tortillas! This lunch was so satisfying and it is super easy to make. Healthy, gluten-free and super delicious, let’s go! ✨

FOR THE TORTILLA
- 2 medium sweet potatoes
- 1/4 rice flour
- 1/4 cup tapioca starch
- 1 tsp. salt

FOR THE SALAD
- beluga lentils
- purple cabbage
- 1 avocado, sliced
- 1 lime
- salt & pepper to taste

FOR THE DRESSING
- 4 tbsp. tahini
- 1/4 cup water
- salt & pepper to taste
- 2 tbsp. apple cider vinegar
- 1/2 tsp. smoked paprika powder

Poke holes into your sweet potato with a fork and microwave for 10 minutes, until softened. Or bake the potatoes in the oven for 30-40 minutes by 180 degree.

Scoop out the insides of the potatoes, only leaving the skin and let cool. Add all other tortilla ingredients and form a dough with your hands. Add more flour if necessary. The dough should not be sticky.
Let rest while making the salad &. dressing.

Combine all ingredients for the dressing and stir until combined. Chop the cabbage and rinse the lentils. I used precooked lentils from the can to be quicker.

The dough is now ready to be shaped into a tortilla form. Make sure the tortillas are as thin as possible. Fry in a non-stick pan until golden on both sides. It needs 1-2 minutes on each side. I didn’t use oil to fry.

Wrap the tortillas in a kitchen towel to keep them warm, while you are prepping the rest of the tortillas.

Top the tortillas with the salad & dressing!

This recipe is perfect for entertaining guests. You can prep the salad, dressing and tortilla dough beforehand and serve them fresh and warm!

05/10/2020

Some of my food highlights from 😍 Starting with the dessert! If you are in Larnaca, or Cyprus. This is the best food I had in Cyprus so far. Vegan & gluten free menu is available. Everything is made with fresh produce. Whole-food plant-based at its best👍🏻

05/10/2020

happy me❤️

22/09/2020

Breakfast ✨ This place gave me serious Bali vibes😍

08/09/2020

Strawberry Cheesecake for breakfast anyone? ❤️✨These grab & go breakfast bars are perfect as a pre- or post workout snack in the morning. They are fresh, healthy and loaded with energy and fibre. Prep them once or twice a week and store in the freezer. This way you always have a healthy breakfast or dessert at hand!

This video came together in collaboration with .supplies ! When I first moved to Cyprus vegan products where quite rare and difficult to find. In the last two years so much changed and more and more companies and shops are stocking up on vegan goodies and other organic products. If you want to stock up your pantry with organic pantry staples, plant-based milk, jackfruit and many more items, check out .supplies . I used their gluten free oats, maca powder, dates, and coconut chips. The quality is amazing and I’m especially impressed by how passionate they are trying to drive a zero waste mindest forward in Cyprus!

INGREDIENTS
For the base
2 cups of oats (I used gluten-free)
1 cup pitted dates (soft)
1 cup almond butter
1 tbsp. maca powder (optional)
1 tsp. ground cinnamon
1 tbsp. coconut oil (optional)

For the topping
400gr soy yogurt (plain)
Zest of one organic lemon
1/4 cup date syrup or maple syrup
1 tsp. vanilla
Fresh strawberry puree

Add all ingredients for the base in a food processor and blend until combined. Transfer the content into a baking dish, lined with parchment paper, and press with your hands to form the base of the bars.

Mix in a bowl, all ingredients for the topping, except the strawberry puree, and stir until it is combined well. Pour the topping onto your base and distribute evenly.

For the strawberry puree I used frozen strawberries, but you can also use fresh. I cooked 1 cup of strawberries in a small saucepan and mashed them roughly with a fork. I also added 1 tbsp. of date syrup to make it more sweet.

Drizzle the puree onto your yogurt topping and add coconut flakes.

Freeze for 2 hours. You can take them out after 2 hours and cut into squares. Keep them in the freezer or fridge to enjoy throughout the week.

13/08/2020

So in love with our new apartment! ✨ After moving what feels like a million times we finally feel at home! Also, how fun is it to have a lemon tree on the balcony???😍😍

11/08/2020

How easy is it for you to stay hydrated? For me it is not so easy, I honestly always forget! Here are a few things I found to be super helpful to improve my hydrating habits:
💦Always have water at hand or in eye sight. When I have a glass or water bottle right next to me, I drink so much more!
💦 Patrick always reminds me. It is so much easier, if you have someone to remind you! You can also set an timer😉
💦 Flavor your water! I use fresh herbs and fruit. Water can get boring, so I switch it up! I love basil, rosemary and mint. For fruits I love citrus!
💦 Drink a big glass of water first thing in the morning to start off on the right foot!
@ Larnaca, Cyprus

27/07/2020

A little sneak peak from my next recipe video! Creamy zucchini pasta❤️ It is sooo quick & easy! You guys gonna love it😊
@ Larnaca, Cyprus

07/07/2020

What I eat in a day - Plant-Based Bundle Edition✨✨
Is is so crazy, the bundle offer will be gone in less then 2 days! To give you a little more insight into the recipes of the e-books I thought it would be fun to do quick what I eat in a day video.

BREAKFAST
This is my latest obsession —> Matcha Protein Smoothie. I’m making it almost every day as a post-workout meal. I tried to make a smoothie bowl and it worked perfectly. This is what you need to blend together:
- 2 frozen bananas
- 1 cup frozen mango
- 3/4 cup plant milk
- 2 scoops of matcha protein powder from .store

LUNCH
OMG, that sauce was insane. It will be my new go-to recipe for a Bolognese. Maria from created the most beautiful and original Italian themed e-book. It’s one of my favourites in the bundle because almost every recipe has potential to become a new staple recipe. I used gluten free pasta and ate it all, that day

DINNER
If you watch my stories you know, that I’m lately very obsessed with making my own sushi. I wanted to try sushi sandwiches for a while now and found the perfect recipe. Denise from created the recipe and her book is so beautiful! She has not only the best recipes, but also most beautiful food photography.

01/07/2020

A new Youtube video is online🙌🏻 What I eat in a day, gluten free😏

I managed to heal my skin completely by following a gluten free diet for the last 4 months! It is insane how well it worked. After struggling with acne for 2 years, trying so many things. This was the one thing that helped!

In my new what I est in a day video I share my gluten-free recipes and a typical day in my life in Cyprus!

There are tons of gluten free recipes in the Plant-Based bundle! The most amazing and creative recipes that will take you right to foodie heaven!😍✨

The Bundle is a collection of over 40 e-books and programs. Many amazing recipes, fitness programs and meal plans! The bundle is available for a 93% discount, but only for a few days!

So be quick and check out the link in my Bio✨

Swipe to see amazing gluten free recipe inspiration from the bundle❤️
@ Larnaca, Cyprus

28/06/2020

The creamiest and quickest Mac & 🧀 recipe ever!

One of my favourite recipes from my 20 under 20 e-book. The e-book is part of the Plant-Based Bundle along with over 40 more books and programs from the best creators in the plant-based space!

The bundle is only available for 9 days and comes with a 93% discount - which is insane! You will not only find recipe books but also amazing fitness programs, meal plans and nutrition guides to boost your inspiration for a more wholesome life!

I would have loved to be able to get a product like this when I started my vegan journey! So don’t miss out. ❤️THE LINK IN MY BIO ❤️- will take you directly to the bundle!

26/06/2020

BUNDLE LINK IN BIO✨✨ I’m so excited to share this amazing opportunity with you!

40+ ebooks
worth over 700$
NOW 50$
93% discount😍

4 years ago a bundle like this would have made my life so much easier! Now I’m actually able to share this amazing opportunity with you! Let me know if you have any questions!❤️ I’m so grateful to be part of such an amazing project✨

24/06/2020

It is summer and I’m totally obsessed with nourish bowls. Instead of wrapping all ingredients in rice paper to make spring rolls I decided to put everything in a bowl instead. A Spring Roll Nourish Bowl with Peanut Butter lime dressing is the result💃🏻 The dressing can also be used as dipping sauce for spring rolls btw. 😉

For the dressing
1/3 cup peanut butter, smooth
2 tbsp. tamari soy sauce (gluten free)
1 garlic clove
1 lime
1 tsp. ginger, minced
4 tbsp. water
1 tbsp. maple syrup

For the spring bowl
spinach
broccoli
carrots
purple cabbage
edamame beans (source of protein)
rice noodles (source of grain)

The sauce can be stored in the fridge for 4 days easily. .

09/06/2020

✨Golden Glow Bowl✨ I love this bowl so much. It is exactly what I need on a hot summer day, trust me! The banana in the bowl is super satisfying, the mango keeps the bowl fresh and the turmeric is known to bring anti-inflammatory properties to the table. The perfect gluten free breakfast or snack, that makes your skin glow and nourishes your body!

Here is what you need:
1/2 tsp. Turmeric powder
2 frozen banans
2 cups frozen mango
0,75 cup plant milk

Toppings
Blueberries
Granola (gluten-free)
Coconut flakes

Blend all ingredients in a food processor or high-speed blender until smooth and creamy. Stir once or twice when using a food processor.

07/06/2020

This Cherry Chia Jam recipe is super easy, healthy and so delicious. Perfect as a topping for your porridge bowl (l used it in my latest YouTube video), whip up a healthy and sugar free Peanut Butter and Jelly sandwich and honestly, just dig into it with a spoon, if you find yourself craving something sweet.

Using chia seeds for this recipe gives the jam a great jelly like texture and adds additional omega-3 fatty acids, antioxidants, iron, and calcium to your breakfast.

The Cherry Chia Jam is whipped up in under 30 minutes and can be stored in the fridge for 2 weeks.

Here is what you need
- 1 cup fresh cherries, pitted
- 1/4 cup water
- 2 tbsp. maple syrup
- 2 tsp. vanilla
- 2 tbsp. chia seeds

Put a sauce pan over low heat and add all ingredients, except the chia seeds. Cook the cherries for 15 minutes on low heat.

Transfer the cooked cherries into a blender and blend until smooth. Transfer to a clean container and add the 2 tbsp. chia seeds. Stir the chia seeds into the blenden cherries and let the jam cool.

Store in the fridge for up to 2 weeks.

You can use the base or this recipe and use different kinds of fruit to switch it up. I also love strawberry, apricot and raspberries.

07/06/2020

New Youtube Recipe Video is online! 3 gluten-free vegan porridge recipes😍 Delicious, creamy, easy to make and healthy. ✨

02/06/2020

🖤

01/06/2020

Watermelon feta superfood salad🥗
It is no secret that I‘m totally obsessed with this watermelon feta salad. Originally, in my non-vegan days, I used regular feta. Since depriving myself of anything is not an option, I created a plant-based version of my favorite summer salad.

This salad is so hydrating, juicy and savory. The mint, kale and chia seeds make this one a real nourishing powerhouse ✨

For the feta
250gr Firm Tofu, cut in cubes
2 Tbsp. Nutritional Yeast
2 Tbsp. Olive Oil
2 Tbsp. Lemon Juice
1/2 Tsp. Salt
1 Tbsp. Water
1/3 Cup Mint, chopped

For the salad
Greens - Kale & Arugula
Watermelon
1/4 medium Cucumber, cut in cubes
1/2 red Onion, cut into rings
2 Tbsp. Apple Cider Vinegar
Salt & Pepper to taste

For the toppings
Mint
Chia Seeds
Pumpkin Seeds
Pistachios

Mix all ingredients for the feta, except the tofu. Once a smooth paste is formed, add the tofu cubes and coat well. Let marinade, until the salad is prepared.

Assemble the salad, adding all ingredients. Season with salt & pepper to taste and mix well.

Top the salad with the vegan feta and all other toppings. Give a gentle stir and serve cold.

10/05/2020

Gooey, messy and deliciously nutritious- my Lasagna recipe is online🙌🏻🙌🏻

Check out my gluten free, nut free and wholesome vegan lasagna recipe on YouTube!

I made a super healthy and yummy cauliflower, béchamel cheese sauce! It is a total game changer!😳😳

Forget the food coma after eating lasagna. This one is light on the tummy without making sacrifices when it comes to taste and texture!

04/05/2020

It is Monday. It is time for ✨

If you saw my latest stories you know, I’m currently rocking the gluten free life! So far, I I’m loving it.
Besides that my skin has gotten so much better. Really, it is insane! I’m more creative with my recipes and I feel less tired and my body looks more toned.

That is another benefit btw. Going gluten free has massively contributed to my training. So a win, win, win for me :D

Here are last weeks whole-food, plant-based eats, all .

Avo on (gluten free) toast & creamy almond butter with blueberries and bananas on toast!
Almond butter on toast is my latest obsession. I season the butter with cinnamon and ground ginger. Drizzle a little agave on top. It is soooo good! OMG, want one now just thinking about it.

Kale, Lentil Salad
I showed this one in my stories and talked about how to create a satisfying and filling salad. I also cover this topic heavily in my online course - The Nourish Your Body Project. Always add a source of healthy fats, grains or starchy vegetables to your greens. This salad is made with kale, ceasar tahini dressing, oven roasted pumpkin, pickled broccoli and roasted pistachios.

Italian Chickpea Omelette. The perfect high-protein, gluten free savoury breakfast option.

Buckwheat Porridge Breakfast Bowl. I make this one almost every day. Just switched out the oats with buckwheat flakes.
To stay gluten free, you can also opt for gluten free oats. I topped it with peanut butter and frozen raspberries, nuts and seeds.

Pad Thai with whole grain rice noodles. Instead of soy sauce I use coconut aminos to stay gluten free. The perfect dish when you have to use up leftover vegetables. I made a spicy peanut butter sauce, which I will definitlely share soon.

I hope you got a little inspiration!

Don’t forget to join my Facebook group: plant based cooking & living (Link in Bio)! So excited to see you there🙌🏻
@ Larnaca, Cyprus

03/05/2020

I’m excited for 3 things:

✨lockdown measures are relaxing starting tomorrow!
☀️ Summer has almost arrived in Cyprus
🌊 I might be able to start swimming in the ocean next week😍!

What are you excited about??