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Vegan cheese spread

A cheese to spread on bread or use as a dip. This recipe is very simple to prepare and does not require many ingredients.

The vegan cheese is made with a plant-based yoghurt and is a very good alternative to the traditional fresh cheese. The second key ingredient of this recipe is the nutritional yeast, which brings the taste of the cheese. In addition to its delicious flavor, this gluten-free yeast has many health benefits. It is rich in vitamin B and especially B12 (recommended for vegetarians and vegans). It also provides high quality proteins and improves the immune system.

Preparation time: 10 minutes.
Dairy-free, gluten-free recipe, suitable for vegan.

Ingredients 

  • 400 gr soy yogurt
  • 4 tablespoons nutritional yeast
  • 1 tablespoon garlic powder or 1 small clove of garlic, finely chopped
  • finely chopped herbs: thyme, rosemary, parsley, chives,…
  • 1 tbsp onion powder or ½ finely chopped shallot
  • 1 pinch of salt and pepper
  • 1 tsp lemon juice
  • ½ tsp cider vinegar
  • 1 tbsp olive oil

Steps:

  • Pour the yoghurt in a sieve or a cheesecloth placed in a bowl overnight to drain the liquid part of the yoghurt.
  • Empty the bowl of its liquid and put the part that remained in the sieve.
  • Mince the garlic, shallot and herbs and add them to the yoghurt. Add the nutritional yeast, oil, lemon juice, vinegar and mix.
  • Let stand in the fridge for 4 hours before eating.
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Sweet potato and chestnut spread gourmet pudding

In this season we love chestnuts and sweet potatoes, that’s why we offer you a dessert as usual without added sugar, dairy products and gluten free. This sweet potato pudding is very pleasant to eat as a dessert or as a snack. Again, we use arrow-root, an ingredient with many qualities that we explain in our tangerine jam recipe. This root has many health benefits and can be used for both sweet and salty dishes. Its benefits are useful in case of acid stomach and bowel problems.

Ingredients

-750 gr sweet potato
-150 ml of vegetable milk (preferably with hazelnut)
-4 tbs arrow-roots
-3 tbp chesnut spread
-cinnamon
-nutmeg
-1 tbs of rice, agave or maple syrup (optional because the potato is already very sweet)
-1 tsp hazelnut oil or coconut oil
-roasted hazelnuts for the topping

Steps:

  1. Cut the sweet potato into cubes and cook it slowly in a pan with a bit of oil. If after a few minutes the sweet potato starts to stick, add some plant-based milk and cook over a low heat for 30 minutes.
  2. Mix the sweet potato with the spices and 100 ml of the plant-based milk.
    Dissolve the arrow-roots in a bit of plant-based milk left, add it to the preparation and reheat it for a few minutes until the texture gets thicker.
  3. In a small bowl, add 1 teaspoon of chestnut cream, then pour the sweet potato cream and finish with 1 teaspoon of chestnut cream and some crushed hazelnuts on top.
  4. Cool down and place in the fridge for 3 hours.

Tip: by cooking the sweet potatoes very slowly with low heat, its taste will be sweeter.

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Sugar-free tangerine jam with ginger and turmeric

We are used to eat tangerine in one single way, raw. Why not trying to prepare a tangerine jam? Raw tangerine has a sweet and acidic flavour. Once cooked, it reveals a soft and enjoyable bitterness.

At dietetery level, this jam is perfect to enjoy tangerines since it doesn’t contain any sugar, gelatin or chemicals. Moreover, it’s good for the people with a sensitive digestion since the fruit is cooked and so easier to digest than if it was raw.

Easy and quick jam recipe made with arrow-root, the key ingredient in this recipe gelatin-free and sugar-free. The arrow-root is a starch used as a thickener. Nutritionally, its benefits are useful in case of acid stomach and bowel problems.
Suitable to vegan people.

Let’s have a closer look at the arrow roots: it is obtained from the rhizomes of the tropical herb Maranta. Regarding the origin of its name, it makes reference to the Arawaks indigenious (Native American from the West Indies coming from the Amazon rainforest) who used to use it to treat their injuries caused by arrows.

Ingredients

  • 6 tangerines
  • 2 tbs sirup (rice, agave or maple)
  • 1 tbs de arrowroots
  • 2 tbs apple juice (optional)
  • 1 pinch of salt
  • grated ginger or in powder  
  • grated turmeric or in powder

Steps

  1. Peel the tangerines and place them in a pot. Mash them with a fork or with a blender.
  2. Cook them for 30 to 40 minutes with a low heat. Mix the arrowroots with the juice or some water.
  3. Once, the tangerines are reduced, add the juice with the arrowroots and keep stirring with a low heat.
  4. Finally, add the sirup, again stir and turn off the heat. Pour the jam in a jar (glass jar is better) and close. Let cool down and store in the fridge. 

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Energetic millet porridge breakfast

This delicious porridge is perfect to start the day. That’s a healthy energetic breakfast full of nutrients which are going to bring you the energy you need for the entire morning. In winter, it is going to bring you warmth and comfort. 

The millet is a gluten free whole grain very rich in fiber and protein. Rich in iron, it also helps to balance the level of sugar in blood. It is highly recommended for people with diabetes and iron-deficiency. The millet is beneficial for several organs like the spleen, stomach and pancreas.

It’s a very easy and quick recipe to prepare for a healthy breakfast. Gluten-free, dairy-free and sugar-free, suitable for vegan.

INGREDIENTS

  • 1 cup millet
  • 2 1/2 water
  • 150 ml plant-based milk
  • Topping of your choice: rice syrup (maple or agave syrup), pumpkins and sunflower seeds, raisins, dates, coconut powder, nuts, fresh fruits,…

STEPS

  1. Rince  the millet in water until the water becomes transparent
  2. Once it is clean and strained, put it in a pot with the water and bring up to the boil and then cook for 15 or 20 minutes on low heat (no worry if it is overcooked since we are going to make a porridge out of it)
  3. Once cooked, add the plant-based milk and blend in a blender or food processor until you get a creamy texture
  4. Serve it warm with your favourite topping

Tip: I recommend you to cook the millet for a few days to save some time in the morning. The whole grain can be kept in the fridge for a few days in a closed container.


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Eve, un viaje a través del reequilibrio alimentario

Dans ma cuisine

Je suis une passionnée de nourriture. Pour moi, manger est un plaisir  avant tout. Je ne suis pas adepte du “manger sur le pouce” ou “manger pour manger”. Cuisiner, préparer et déguster un bon plat avec des produits bruts, sains et non transformés me procure  un réel moment  de bonheur. 

Il y a 5 ANS, j’ai décidé de modifier certains aspects de mon alimentation. A cette époque je pratiquais pas mal de sport mais je ne notais aucun changement au niveau du corps. J’ai donc réalisé que le sport n’était pas suffisant pour me maintenir en forme et que l’alimentation était également la clé du bien-être. Cela a débuté par un rééquilibrage alimentaire (pour moi, cuisiner signifiait ouvrir une conserve de raviolis et la faire gratiner avec du fromage).

J’ai donc commencé à consommer des aliments qui avaient une réelle valeur nutritionnelle et qui apportaient des bénéfices au corps, tout en cuisinant de très simples recettes. Au fil du temps, j’ai expérimenté de nouvelles saveurs et réalisé des recettes plus élaborées.

Mon  expérience professionnelle

Diplômée avec un master en Histoire et Patrimoine, j’ai toujours travaillé en parallèle à mes études. Ainsi j’ai accumulé de nombreuses expériences professionnelles. Celles-ci m’ont été très utiles pour évoluer personnellement et envisager de créer ma propre entreprise. 

Bien que l’Histoire m’ait toujours passionnée, je n’ai jamais travaillé dans ce secteur. Cependant, j’ai créé ma première entreprise à l’âge de 26 ans, je l’ai revendue 4 ans plus tard. Cela m’a permis d’apprendre à créer une société de A à Z et à travailler dur. Ce fût une expérience intense et sans regret! 

Plus tard, d’autres portes se sont ouvertes notamment en retournant dans le milieu salarial en voyageant avec mon mari et en pratiquant les langues. Après avoir vécu à Paris, c’est à Barcelone que j’ai rencontré Laura dans le secteur du tourisme d’affaire. Nos nombreux points communs notamment l’alimentation, le Healthy Life Style nous a naturellement poussées à partager un projet. Laura est une personne créative, pleine d’idées et de motivation. Nos caractères et nos compétences sont complémentaires: c’est notre point fort.

Ma philosophie

Mon maître mot est la positivité. Malgré certaines épreuves ou difficultés dans la vie, l’optimisme est une clé. Depuis quelques mois, suite à quelques soucis de santé, j’ai dû changer mes habitudes alimentaires. Cela me permet désormais de découvrir d’autres recettes et saveurs. Il faut toujours s’adapter et garder le sourire en profitant de la vie et en prenant soin de soi! 

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Laura, nutrition and macrobiotics to find a balance

Since I was a child I have always been a food lover. Food was always related to pleasure. I could say that I’m passionate about food and I a big appetite. For me, food tasting starts with the sense of the eyes, just like the famous saying says itself “you eat with your eyes first”.

I grew up with a rich and balanced diet but to be honest, my passion for cooking really started when I got to live by myself as a student. From then I started to cook my own food every day. That was not a big challenge to me in fact it was the opposite: I was enjoying it. That was an opportunity to express my creativity  by cooking whatever and whenever I wanted to. The diet I was following (fruits and vegetables, small quantities of animal protein, cheese and ham, refined carbohydrates, refined sugars, alcohol) was the one I followed until I was 25.

After a few months of travelling around the world, I got pretty sick and wasn’t able to heal myself for a long time and finally feel good again in my body. I could pretty much say this is where my journey to healing myself physically and emotionally started. I was trying to keep the same lifestyle and diet I was following before taking strong medicines but my body was reacting in extreme ways. I had a heavy digestion, I was often feeling pain in my stomach, I could not sleep well, my energy level was very low and I was unable to find an emotional balance. After consulting several conventional and alternative doctors and specialists, nothing changed. Until one day, I started to look for an alternative cooking class to learn how to nourish not only my body but also my mind, finding a balance between both. This is whenI found macrobiotics. I won’t lie, to be honest, it changed my life and gave me a purpose.

Since then, I decided to dedicate more time to macrobiotic philosophy, not only to learn how to cook but also to study the relationship between the body and the mind. I’m fascinated by the power of the food and its effects on the body, the importance of the role they play with each organ. After a few years of  studying the macrobiotic philosophy in its integrity, I learned how to listen to my body when it sends me signals and to be conscious and aware that what I eat is what I am.

For these reasons, I feel a need to share my knowledge and help people who need it and want it. If I was able to change my life, YOU can do it too!

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Our story

Everything started by our common passion which is the healthy food, homemade cosmetics and research of a more conscious and ethical consumerism using mostly recycled, biodegradable and natural materials.

The idea started from a podcast project in which our idea was to share our lifestyle which has been progressing over the course of the years as we learned and experienced different situations in our life that shaped who we are today.

Finally everything came together in October 2020! Beside the Healthy Mini Box, we are sharing our experiences, recipes and lifestyle with you through  our podcast HEALTHY MINI BOX. You can also find us on Youtube and follow us on Instagram.

Who are we?

Eva, grown up in Lille, is a positive and optimistic person. Her background and involvement in company development have built up her strong character. She is always seeking for new challenges that bring out the best in her. She is also very aware of sustainable development, ecology and products that tell a story behind them. This is why this project matters a lot to her. She is dynamic and active person by nature and her addiction to good quality food she found a healthy lifestyle that she now puts her into practice each day.
Laura, grown up in Belgium, passionate about healthy cooking, studied macrobiotics, a filosofy coming from Japan, for 3 years. She is a macrobiotic and conscious nutrition  expert consultant.  
In spite of that, she can’t help to have a sweet tooth for any healthy snack. This appetite for sweet flavors brings softness into her life.

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Vegan Salted Caramel

A sweet treat never does any harm, especially when it is homemade with quality products. For these reasons, this recipe is totally plant based and made of coco sugar. Compared to white sugar which contains empty calories, coco sugar contains vitamins and minerals. In addition, its glycemic index is lower than brown or white sugar.

Easy and quick vegan recipe made of coconut sugar. Gluten-free, dairy-free and refined sugar-free.

Ingredients

  • 200 gr coconut sugar
  • 300 ml cocomilk
  • 2 càs plant based butter
  • ½ tsp vanilla essence (optional)
  • 1 tsp Himalaya salt

Steps

Warming up the coco sugar and coconut milk until bowling. Let it simmer on low heat for 30 to 40 minutes. Add the butter, the vanilla essence and the salt and mix. Pour the caramel into a jar and cool down. Store in the fridge.

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Azukis and Carob sugar-free Truffles

The azuki (also called azudi or adzuki) is a little red bean from Japan. That bean is very nutritive and brings vitality to the body thanks to its vitamins and minerals as well as its protein and fibre. Moreover, it is full of benefits for two main organs of the human body, the kidneys and bladder. 
This recipe is easy and quick to prepare. Perfect to enjoy as an healthy snack o dessert. It is a sugar-free, dairy-free and gluten-free recipe and is also suitable for vegan.

Ingredients

200 gr azuki beans
40 gr carob powder
Rice syrup (agave or maple syrup) quantity as per your taste
½ tsp vanilla essence (optional)

Steps

1/ Mix all the ingredients together until getting a soft dough.
2/ Store in the fridge for at least 4 hours until the dough turns harder.
3/ Once the dough is ready, make some little balls and put them back to the fridge before the tasting.

Optional: roll the truffles in coconut powder, carob powder, sesame, hemp seeds…

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