All Posts By Magalie De Preux

Je suis coach en nutrition et blogueuse végétarienne passionnée par le fait maison. Depuis quelques années, j'ai changé totalement ma façon de me nourrir et j'ai pris conscience de l'importance d'avoir une alimentation équilibrée et bienveillante. Je rédige et photographie mes recettes ce qui me permet d'être totalement autonome dans mon activité. Ma citation préférée est celle du célèbre Hippocrate " On est ce que l'on mange".
englishStories

Which top 3 oils are the best oils to have in your kitchen

Posted on 2 min read
Oliven-, Raps- und Leinöl in weissen Löffeln serviert

Lipids (fats) are important for the functioning of our body. However, not all lipids are the same. It’s all about knowing which ones are interesting for your health and how to use them in the best possible way to get the maximum benefit from them.

1. Olive oil

Olive oil is probably one of the most common oils. It is mainly composed of omega 9, is rich in antioxidants and has many benefits. It can be preserved easily and for a long time, has a pleasant taste and is affordable.

It also contains vitamins A and E which are, however, susceptible to cooking. To fully enjoy its benefits, it is therefore recommended to eat it raw. However, it is a heat-resistant oil that can be used for cooking, replacing butter for example. It is a healthy oil which is to be recommended on a daily basis.

huile d'olive

2. Linseed oil

Linseed oil is the queen of omega 3, known for its anti-inflammatory effects on the body and its many health benefits. You should buy it in small quantities if possible, as it is an oil that is very sensitive to heat, light and air. It tends to go rancid quickly so once it is opened it is advisable to keep it for about 3 weeks.

One teaspoon a day is enough to meet the recommended daily intake of omega 3. It can be used for breakfast, for example, by mixing it with muesli, compote or yoghurt.

huile de lin

3. Rapeseed oil

Rapeseed oil is one of the few oils that contain omega 3, 6 and 9 in addition to a good amount of vitamin E. This makes it a very interesting oil. It is used to season raw or steamed vegetables. Mixed with a little olive oil they are excellent for your health.

It is best to keep it away from light and in a cool place once opened.

It is recommended to choose all these oils in organic quality and first cold-pressed for optimal quality. All processed (hydrogenated) ones have no health benefits and can even become harmful.

Good to know

The taste of each one may vary from one region to another. It is worth trying several until you find the one you like the most or you can simply vary the flavour by changing the oil from time to time.

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englishRecipes

Strawberry and rhubarb porridge

Posted on 1 min read
porridge aux fraises et à la rhubarbe

A cool gentle breeze blows in the morning, this seasonal weather likes to play trick on us. While we await the return of the beautiful sunshine which will announce the arrival of the summer season, I suggest a local recipe of warm porridge with strawberry-rhubarb compote.

porridge aux fraises et à la rhubarbe

Benefits of Strawberry Rhubarb Porridge

This porridge is ideal for refuelling at breakfast. It is delicately flavoured with vanilla and slightly sweetened with honey. It is everything you need to start your day. This porridge also contains super foods such as flax and chia seeds, making it high in protein and very nutritious. I would suggest you use some plant-based milk to increase the digestibility and to take advantage of the minerals present in the oilseeds. This is will make the porridge even more filling.

You will find that it is very easy to prepare the ingredients for your porridge yourself without buying a “ready-made” sachet. The best thing about this recipe is that it is suitable for vegans and is gluten free. It is perfect for children. You can even play with the textures by selecting different toppings such as cashews, dried fruit, cocoa bean chips, your local dried flowers and so on. Give free rein to your creativity and enjoy!

porridge aux fraises et à la rhubarbe
porridge aux fraises et à la rhubarbe
Strawberry and rhubarb porridge
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Rezept drucken
All animal products can be replaced by plant-based alternatives
Servings Prep Time
2 bowls 20 minutes
Cook Time
10 minutes
Servings Prep Time
2 bowls 20 minutes
Cook Time
10 minutes
porridge aux fraises et à la rhubarbe
Strawberry and rhubarb porridge
Votes: 0
Rating: 0
You:
Rate this recipe!
Rezept drucken
All animal products can be replaced by plant-based alternatives
Servings Prep Time
2 bowls 20 minutes
Cook Time
10 minutes
Servings Prep Time
2 bowls 20 minutes
Cook Time
10 minutes
Ingredients
Servings: bowls
Units:
Instructions
  1. To make the compote, start by washing your fruits, remove the tails from the strawberries and peel the edges of the rhubarb. Cut the fruits coarsely and add them to the steamer. Cook for 10 minutes (the fruits should be cooked, but not overdone).
  2. To prepare the porridge, heat the milk in a small saucepan. Add the oats, chia and flax seeds into a large bowl. Pour the compote on top and mix.
  3. Pour the hot milk into your bowl of oats, mix and serve immediately into two elegant bowls. Add the honey, some dried flowers and cashew nuts for decoration.

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deutschRezepte

Erdbeer-Rhabarber-Porridge

Posted on 1 min read
porridge aux fraises et à la rhubarbe

Eine kühle, leichte morgendliche Brise erwartet uns. Dieses saisonale Wetter spielt uns gerne einen Streich. Während wir auf die Rückkehr des herrlichen Sonnenscheins warten, der die Ankunft der Sommersaison ankündigt, schlage ich ein lokales Rezept vor – warmer Porridge mit Erdbeer-Rhabarber-Kompott.

porridge aux fraises et à la rhubarbe

Vorteile von Erdbeer-Rhabarber-Porridge

Dieser Brei ist ideal, um energiegeladen in den Tag zu starten! Er hat ein feines Vanillearoma und ist leicht mit Honig gesüsst. Das ist alles, was du brauchst, um deinen Tag zu beginnen. Dieser Brei enthält auch Superfood Ingredienzen wie Leinsamen und Chiasamen, was ihn proteinreich und sehr nahrhaft macht. Ich würde vorschlagen, dass du pflanzliche Milch verwendest, um die Verdaulichkeit zu erhöhen und die in den Ölsaaten enthaltenen Mineralien zu nutzen. Dadurch wird der Porridge noch nahrhafter.

Du wirst feststellen, dass es sehr einfach ist, deinen Brei selbst zuzubereiten, ohne einen “fertigen” im Beutel zu kaufen. Das Beste an diesem Rezept ist, dass es ebenfalls für Veganer geeignet und glutenfrei ist. Es ist perfekt für Kinder. Du kannst sogar mit den Texturen spielen, indem du verschiedene Dekoration wie Cashewnüsse, Trockenfrüchte, Kakaobohnenchips, deine lokalen Trockenblumen usw. auswählst. Lass deiner Kreativität freien Lauf und geniesse dieses leckere Powerfood!

porridge aux fraises et à la rhubarbe
porridge aux fraises et à la rhubarbe
Erdbeer-Rhabarber-Porridge
Votes: 0
Rating: 0
You:
Rate this recipe!
Rezept drucken
Alle tierischen Produkte können durch pflanzliche Alternativen ersetzt werden.
Servings Prep Time
2 Schüssel 20 Minuten
Cook Time
10 Minuten
Servings Prep Time
2 Schüssel 20 Minuten
Cook Time
10 Minuten
porridge aux fraises et à la rhubarbe
Erdbeer-Rhabarber-Porridge
Votes: 0
Rating: 0
You:
Rate this recipe!
Rezept drucken
Alle tierischen Produkte können durch pflanzliche Alternativen ersetzt werden.
Servings Prep Time
2 Schüssel 20 Minuten
Cook Time
10 Minuten
Servings Prep Time
2 Schüssel 20 Minuten
Cook Time
10 Minuten
Ingredients
Servings: Schüssel
Units:
Instructions
  1. Um das Kompott zuzubereiten, wasche zunächst deine Früchte, entferne die Stiele von den Erdbeeren und schäle den Rhabarber. Schneide die Früchte grob und gib sie in den Dampfgarer. 10 Minuten kochen lassen (die Früchte sollten gekocht, aber nicht matschig werden).
  2. Um den Brei zuzubereiten, erhitze die Milch in einem kleinen Topf. Hafer, Chia und Leinsamen in eine grosse Schüssel geben. Füge das Kompott hinzu und mische alles.
  3. Giesse die heisse Milch in deine Haferschale, mische sie und gib den Porridge sofort in zwei Schalen. Füge den Honig, einige getrocknete Blumen und Cashewnüsse als Dekoration hinzu.

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englishRecipesStories

Super healthy oleaginous drink

Posted on 3 min read
Fresh-made almond drink in two glasses with whole almonds in another glass beside them

What if we made our own super healthy dairy-free drink?

Preparing your own dairy-free milk is remarkably simple. In addition to being able to flavour them according to your wishes, dairy-free milks are also very interesting from a nutritional point of view. Oilseeds are such true nuggets that it would be a shame to exclude them from your diet.

Commercial drink VS home-made drink

What are the advantages of home-made drinks when it is so simple and quick to open a carton and pour its contents into our cup/bowl?

Firstly, your homemade drink will be RAW, which means that you can make the most of all the good nutrients available. It is important to know that the commercially available cartons are made from oilseed “paste”. And to guarantee an XXL best before date, they pasteurise the drink (goodbye dear heat-sensitive vitamins!).

Secondly, and this is well known, industrialists love to add ingredients that we don’t want! Example: adding sugar, fat, salt, extract, flavouring, etc… No, thanks!

Thirdly, the flavour! It is impossible to compare a delicious home-made drink with that of the supermarkets. And for me, the most important argument is its taste. The concept of pleasure must always be there. So, have I convinced you? (I can still feel a hint of hesitation coming from you…)

One last important argument for you,, then! You’d be surprised if I told you that I don’t need more than 5 minutes on the clock to make my dairy-free drink in the morning? (Ah, now I see that I’ve convinced you!)

So, let’s start preparing a delicious homemade vegan drink

First of all, what you need is a good quality blender with enough power to make a smooth, creamy drink.

Depending on the consistency you are looking for, you may find it useful to have a cheesecloth (cotton gauze) on hand. Some people like to filter their milk, while others prefer to leave it as it is (this is my case). Just know that if you decide to filter your milk, you can reuse the resulting pulp to make pastries for example. Nothing is thrown away, everything is reused!

1. Choosing the right oilseeds

Preferably opt for good quality, untreated oilseeds, if possible of organic quality. You can make your dairy-free drinks with almonds, hazelnuts, cashew nuts, walnuts, pistachios…

2. The soaking bath

As you may already know, soaking your oilseeds for a few hours in a jar of water reactivates the germination process. As a result, oilseeds increase their nutritional value and become real nutrient bombs! They become alive again somehow… It’s crazy, isn’t it?!

The soaking time depends on the type of oilseed you choose. For example, a whole night will be necessary for almonds and hazelnuts, and only three to four hours for cashew nuts.

Also, the taste changes radically when oilseeds are soaked. Try biting into a dry almond and then into an almond that has just come out of its soaking bath: it feels like eating a fresh almond!

When the soaking time is reached, rinse your oilseeds with clear water and pour away the water used for soaking.

3. Measure out the amount of water

Once your oilseeds have been reactivated and rinsed, you can place them in the mixer bowl and add water. If you want to obtain a smooth and fluid plant-based milk, I advise you to add at least three times as much water as oilseeds. For example, if you have soaked a jar of almonds, add three jars of water.

On the other hand, if you are looking for a creamier texture, reduce the amount of water.

4. Add flavour to your dairy-free drinks

At this stage, either you prefer to leave the plant-based milk plain (very practical for making pastries, for example). Or you opt for a flavoured milk, which is particularly pleasant for the making of breakfasts such as porridge, fruit bowls, etc.

Now all you have to do is blend your drink until it has a smooth, flowing texture.

And in terms of health, what’s in it for you?

Oilseeds are excellent sources of good fats, fibre and minerals. Walnuts, for example, have a super omega 3/omega 6 ratio. Hazelnuts are moreover a good source of antioxidants, while almonds contain calcium. In short, they are real health allies that you can consume every day for the greatest pleasure of your taste buds!

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It’s snack time! Which one should you choose?

Posted on 3 min read
Energy balls in a bowl, coated in coconut shreds

Depending on your activity during the day and regardless of your age, you may feel like eating a little something… Your body is asking for a break and you need a little boost to keep you going until the evening meal.

The first thing to take into consideration is that eating a snack does not make you fat and will only have a positive impact if you choose what you are going to eat with common sense.

Yes, there is a big difference between eating a healthy and balanced snack (your energy and vitality!) and the one you eat out of greed, stress, rushing at the first thing you find…

2 things you need to know

Firstly, it is difficult to trust manufacturers. Chocolate or cereal-based bars are often too rich in poor quality sugar, full of saturated (or even trans) fats, low in vitamins and minerals, contain flavours, E’s, etc. And often, although it can “satisfy” your taste buds, there is a high chance that the little boost it gives you will quickly end up as a real energy flop. That’s because it’s “too sweet”. And that’s what we try to avoid.

Secondly, it is interesting to take 2 minutes to ask yourself the following question: am I really HUNGRY or am I BORED and want to eat? It’s very different in terms of how you feel. In both cases, it’s really worthwhile to go for a balanced snack. On the one hand, this naturally gives you pleasure (a very important notion that we can’t exclude, we agree on that…). But on the other hand, it also gives you a certain balance to avoid the famous yo-yoing with hypo-hyper-glycaemia.

3 great snack ideas

Well, now that the theory is set, what do we eat to combine pleasure and vitality?

For a snack, I suggest several alternatives that should satisfy your taste buds…

Vegan energy balls

Here’s a simple idea that you can prepare in advance and that doesn’t require any machines.

Take fresh dates and mash them with a fork (or by hand) in a bowl. Add a little bit of ground almonds (or your preferred nuts, like hazelnuts, for example) and a little bit of cocoa powder (if you’re more of a choc ‘alcoholic it’s the best!). Mix and you’re done!

No need to weigh or complicate yourself with a recipe. Use your creativity! Add powdered coconut, seeds or even berries (goji, for example). Mix in between each addition to see what texture you get. When you feel the dough is “dry” enough to be rolled into a ball: go for it! Make small balls, keep them in an airtight box and voilà!

Serve your snack with herbal tea, if you like.

Chocolate, oilseeds & fruit

Don’t feel like putting too much effort into preparing your snack? Keep it simple! A local seasonal fruit, a piece of quality dark chocolate (at least 70 %), a handful of oilseeds (walnut, almond, hazelnut, cashews…), an infusion and you’re done!

Olives, cheese & oilseeds

Fancy something savoury as a snack? This one’s easy to take away. Prepare yourself a small jar of olives with a piece of cheese (preferably goat’s or sheep’s cheese, made with raw milk) and a few oilseeds. It’s simple and effective, perfect to take away in your bag.

You probably already know that everyone has their own desires and habits. Snacking is not compulsory. But if you do feel the need to eat something: by moving towards a nutritious combination you will bring good nutrients to your body. And your body, in turn, will give those back to you in the form of energy. Just what you need to end your day smoothly!

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Eco-friendly at the office? Here’s how!

Posted on 2 min read
office with a yellow, cup, a plant and a desktop

If, like me, you tend to be increasingly concerned about the environmental impact of your daily choices and pay attention to the way you consume, then I imagine that this topic has inevitably crossed your mind: how can you continue your little eco-friendly gestures all the way to the office?

It is entirely possible to reduce waste in the workplace.

Here are 3 tips that will bring a real change to your daily life.

1. No more disposable plastic packaging!

Let’s take the simple example of water. A few years ago, I was surprised how easy it was to replace a plastic water bottle with a reusable bottle/cup. It may sound silly, but many companies still offer free water bottles in offices, often in small sizes. That’s a lot of plastic waste when it’s so easy to opt for a reusable option.

Choose a nice bottle/cup, for example glass/ceramic. Opt for a format that matches your handbag (or backpack) and you’re done!

This tip is also applicable to coffee (I always carry a very light bamboo cup with me to avoid using a paper cup at coffee time).

What about paper napkins? 

Well, slip a cloth one in your bag and wash it as often as necessary. Generally speaking, a cloth napkin can be kept for up to 1 week when simply wiping the corners of your mouth. You save 5 paper napkins per week! Hurrah!

2. Think before you act!

The print button is right there in front of you, but do you really need to print this document? If so, can you print it double-sided to avoid wasting paper? In black and white maybe?

Another example: folders… When your folder is full, instead of buying a new one for the rest of your work, can you get an old one back?

My tip: I get my old folders back, which I no longer need. I keep all its pages by linking all the pages with a string and write the title on the top of the stack. This way, I keep my files (which takes up less space) while recycling my old folders. Pretty neat, isn’t it?

3. Reduce your digital consumption!

This is the dark side of digital. Without realising it, we consume energy to store digital on a daily basis. Mailboxes, cloud systems, online research… They all have one thing in common: they all consume energy.

Did you know? 

A one-minute search on the Internet uses 100 watts on a desktop computer, 20 watts on a laptop, a few watts on a tablet, and a little less on a mobile phone.

There are simple ways to limit the impact of digital usage. For example, think about regularly emptying your email box, unsubscribing from newsletters you don’t read…

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