Recipe: One-Pot Pumpkin Curry

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This warming winter One-Pot Pumpkin Curry is super special: it was developed in collaboration with the members of the Project: Sugar-Free Facebook group. Enjoy!   [recipe] Made the recipe? Share with me and the community!…

MY “PROJECT: SUGAR-FREE”: INTERVIEW WITH PHILIPP (HERR BEUTEL)

As part of the current Sugar-Free Challenge, I’ve been speaking with various past participants – most recently, Anne – about their experiences reducing sugar or going sugar-free. Today I got to speak with Phil, the second guy we’ve interviewed…

My First Spice Mix for Spicebar

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PROMOTION Hello my dears! Today I’d like to tell you about another cooperation that came about as a result of this one – something I’ve also been working on intensively for several months! Some of you may have noticed that our Seed Cracker…

Recipe: Millet Porridge with Cinnamon-Baked Pears and Toasted Walnuts

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I’ve got a wonderful new seasonal recipe for all of you! I just love warm breakfasts in fall and winter, which means that I’m a big fan of hot, nourishing, versatile porridges – especially because they’re so quick to make! This recipe…

DIY Homemade Coconut Yogurt

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Do you guys love vegan coconut-milk yogurt as much as I do?! You’ve probably noticed that I’ve used it in several of the recipes on the blog, including my Strawberry Lime Overnight Oats with Coconut Yogurt, my Mango Lassi, and the Roasted…

Recipe: Coconut Water Popsicles with Seasonal Fruit

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Hello my dears! First off, I’d like to thank you for all your feedback on my last article “Nutritional Supplements: My Opinion | Nutrient Deficiencies” I never expected such a huge response. I'll keep you updated on what’s going on with…

My Take on Dietary Supplements | Nutrient Deficiencies

Just a couple days ago, I posted a story on Instagram asking what you guys thought about dietary supplements, if you wanted to learn more about them or hear about my personal experiences with them. My inbox was flooded shortly thereafter! What…

Recipe: Strawberry Coconut Trifle with Coconut Almond Energy Balls

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My dears, I was not expecting such an overwhelming response when I posted one of the photos of my Strawberry Coconut Trifle with Coconut Almond Energy Balls on my Instagram account, Facebook page, and in the Sugar-Free Facebook group earlier…

California Road Trip: Visit to Sunsweet (California Prunes)

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PROMOTION Dried plums make a great alternative sweetener, especially when baking – and what’s notable is they have a low glycemic index (29) and thus help stabilize blood sugar. California dried plums sponsor my Sugar-Free Baking Workshops,…

Live Well, Travel Well: Vancouver and Seattle

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Hello my dears! After spending three unforgettable weeks in Canada and the USA with my husband, I’m back on the blog. You have may followed our trip on Instagram (@projekt_gesund_leben), and since many of you have been asking questions, I…

Recipe: Granola Bars (No Sugar)

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I love granola bars! But they’re often loaded with sugar – and many different kinds of sugar at that. If you’re not into super-sweet bars, or are looking to reduce your sugar intake overall, it’s great to try making your own. This…

MY “PROJECT: SUGAR-FREE”: INTERVIEW WITH KATINKA

Hello my dears! Continuing with our series interviewing past participants of the Sugar-Free Challenge (Bianca being the most recent), we’re excited to share our recent conversation with Katinka as she discusses her experiences with her own…

Recipe: Chocolate Buckwheat Porridge with Sautéed Pears {Sugar-Free Challenge Phase 1}

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Hello my dears! Things are a bit more relaxed around here today, since I just finished up a wonderful workshop and retreat. Last weekend, after giving my Clean Eating Workshops in Berlin, I hurried back to Hamburg to catch an early-morning flight…

Recipe: Raspberry Coconut Millet Porridge {Sugar-Free Challenge Phase 1}

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You may have noticed that things were a bit quieter here on the blog last week – I was busy prepping for my upcoming holistic retreat (which starts tomorrow) and also held my Clean Eating Basics and Clean Eating to Go workshops in Berlin over…

My “Project: Sugar-Free”: Interview with Bianca

Next up in our Sugar-Free Challenge interview series is Bianca (27), who completed the 40-Day Challenge back in September 2017. Prior to start the Challenge, Bianca was regularly plagued by headaches – but during those transformative 40 days,…

Recipe: Middle Eastern Lentil Waffles with Hummus (Sugar-Free Challenge Phase 1)

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In the current issue of Alnatura magazine, I saw a recipe for Middle Eastern lentil waffles (the cover recipe) that sounded so good I just had to try it – especially because it fits perfectly into Phase 1 of the Sugar-Free Challenge! Unfortunately,…

Going Sugar-Free: 7 Tips

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This year’s Sugar-Free Challenge has begun – and the response so far has been incredible! Tons of you are participating, there’s been loads of engagement in the Facebook group and on Instagram, and my mailboxes are overflowing. Since I…

Recipe: Gluten-Free Chickpea Flour Bread: Sugar-free Challenge {Phase 1}

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When my book Zuckerfrei – Die 40 Tage-Challenge was published last year, I wasn’t yet aware of how hard it would be for many participants to do without their beloved bread (Phase 1 of the Sugar-Free Challenge is gluten-free). The book contains…

APPLE CIDER VINEGAR – WHY IT’S SO GOOD FOR YOU AND HOW YOU CAN MAKE IT PART OF YOUR LIFESTYLE

Apple cider vinegar (ACV) is one of nature’s most potent superfoods: it has anti-inflammatory, antibacterial, and antiseptic properties; fuels the fat-burning process; promotes clear, glowing skin; and is even said to reduce cellulite.…

GINGER & TURMERIC SHOTS – IMMUNE BOOSTER FOR AUTUMN AND BEYOND

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Back in summer, I introduced you all to Switchel, a wonderfully spicy warm-weather refreshment – but now, with things cooling down and our immune systems a bit more susceptible, it’s a great time for immune-boosting Ginger & Turmeric…

Recipe: Chocolate Buckwheat Porridge with Sautéed Cinnamon Bananas

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Today I have a real comfort food recipe for you that’s also compliant with Phase 2 of the Sugar-Free Challenge, which is just winding down. I think it makes for a perfect autumn breakfast! It’s very filling and crazy good. I mean, who can…

Recipe: Roasted Eggplant with Date Almond Quinoa and Minted Coconut-Milk Yogurt {Sugar-Free Challenge Phase 2}

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I was having a craving for eggplant, quinoa, pomegranate, and dates – so I brought them all together for a Middle Eastern-inspired recipe that fits perfectly into Phase 2 of the Sugar-Free Challenge: Roasted Eggplant with Date Almond Quinoa…

Overcoming Sugar Addiction – 7 Tips | Project: Sugar-Free

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Breaking a sugar addiction isn’t easy: temptations are lurking everywhere, and you’ll have to check ingredients lists pretty often, especially at the beginning. You’ll also have to cook a lot of your own food to avoid added sugar, but…

Recipe: Gluten-Free Pasta with Almond Basil Pesto

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Hello my dears! The first half of the current Sugar-Free Challenge is now behind us, and one question I’ve been getting asked over and over again is about pasta – namely “what should we do when we want pasta?” I’ll admit I had no idea…

Do We Really Need Sugar? | Project: Sugar-Free

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Recently, I asked the Sugar-Free Facebook group if they’d ever faced the problem of not getting support from the people around them – or had their choice to give up sugar viewed with suspicion or disbelief (“But we need sugar to live!).…

Food Diary – Project: Sugar-free, the 40-day Challenge {Phase 1}

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The current Sugar-Free Challenge is in full swing – hopefully you’ve checked out the active communities we’ve got going on Instagram and Facebook! There, you’ll have the opportunity to chat with other participants and share your meal…

Almonds: The Perfect Summer Snack {Clean Eating}

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PROMOTION Snacks are an essential part of the Clean Eating Concept, and today I’d like to introduce you to one of my favorites: almonds! Almonds are practical and packed with nutrients, not to mention flavorful – a perfect Clean Eating…

Clean Eating Hack: Chia Jam Cubes

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At every one of my workshops, someone will always ask: “How long does the Chia Jam stay fresh?" I tell them that I wouldn’t keep it in the fridge for more than 2–3 days. Really? But jam made with gelling sugar lasts to eternity and back!…

My “Project: Sugar-Free”: Interview with Carina

Twenty-eight-year-old Carina (Instagram handle @copacarina), who’s been sugar-free for three months, is excited to share her experiences with us today as part of the Project: Sugar-Free interview series (which also includes chats with Linda,…

My “Project: Sugar-Free”: Interview with Rebekka

As part of the Sugar-Free Challenge interview series (check out the chats with Linda and Benjamin), I had a chance to speak with Rebekka about her experiences. On her blog momentchenmal, Rebekka (31) posts about her (family) life and the…

Basic Recipe for a Power Breakfast: Zoats {Zucchini Oatmeal}

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My dears, I know it’s been a while, but today I’m pleased to share yet another Basic Recipe for a Power Breakfast with you that also fits beautifully into Phase 2 of the Sugar-Free Challenge: Zoats! Never heard of them? “Zoats” is…

Recipe: Sweet Potato Brownies and Blogger Workshops with California Dried Plums

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Greetings from Austria! My dears, today marks the second day of Phase 2 of this year’s Sugar-Free Challenge – and today I’ll also be giving yet another Clean Eating Basics Workshop, this time here in Vienna. Phase 2 reintegrates starchy…

My “Project: Sugar-Free”: Interview with Benjamin

As part of the Project: Sugar-Free interview series (check out my interview with Linda last week), we have the pleasure of speaking with Benjamin today about his experiences. Benjamin Wagner (24) lives in Bamberg and began the 40-Day Sugar-Free…

My “Project: Sugar-Free”: Interview with Linda

Hi all! Over the past few years, I’ve been posting regularly about my personal experiences with Project: Sugar-Free. But this year I’ve decided to hand over the mic to the other Challenge participants, since there’s nothing really new…

Recipe: Beetroot Bolognese with Quinoa

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We’re now two weeks into the Sugar-Free Challenge, and I keep getting asked by all of you: “What kinds of pasta can we eat during Phase 1?!” I didn’t realize how many of you would be missing pasta! Since Phase 1 is based around a…

Reading Labels: Ingredients Lists + Nutrition Facts | Project: Sugar-Free

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A question that often comes up in the “Project: Sugar-Free” Facebook group (and that I also get asked personally): “This product says ‘Carbohydrates, 57.4 g’ and then underneath it says ‘Sugars, 2.8 g’ – so we shouldn’t eat…

Eating Well in the Long Run {Clean Eating}

Year after year, “exercise more” and “eat better” are at the top of virtually everyone’s list of good intentions (as detailed in my recent post). Now the first week of the New Year is behind us – and so many of our ambitious New…

Clean Eating in California, Arizona, and Nevada

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In meinem ersten Blogbeitrag über unseren Roadtrip durch Kalifornien, Arizona und Nevada habe ich schon angekündigt, dass ich noch vom Essen auf unserer Reise berichten werde - und irgendwie ist auch klar, dass ich da nicht drum herum komme,…

Eating Well on a Budget: Seven Tips

Being strapped for cash doesn’t mean you have to eat unhealthy food – eating well doesn’t have to be expensive! Below, my seven tips for nourishing your body when you don’t have lot of to spend (not just for students!): Buy…

READING LABELS: INGREDIENTS LISTS + NUTRITIONAL VALUES | PROJECT: SUGAR-FREE

Von Zeit zu Zeit gibt es immer mal wieder größere oder kleinere „Lebensmittelskandale“. Im letzten Jahr standen die Billig-Brötchen und -Brote, die in den Backstationen von Supermärkten und Discountern vor Ort aufgebacken werden, unter…

Clean Eating: DIY Convenience Foods with No Added Sugar

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Recently, I’ve become much more aware of how important healthy alternatives to your favorite foods and dishes are to all of you. The good news? Most of what you can buy at the supermarket can easily be made at home – and you’ll be able…

Cooking Quinoa: 5 Tips

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I’ve been cooking with the pseudograin quinoa for several years now, and I’ve noticed it’s been showing up more and more in restaurants and cafés – and is also being hailed as a superfood. But cooking quinoa is a bit different from…

Clean Eating with Kneipp in Tyrol, Austria

PROMOTION You may have already noticed if you follow me on social media, but this past Friday and Saturday I was in Austria to hold a workshop with German natural body products brand Kneipp. Specifically, we were at the Green Spa Resort Stanglwirt…

DIY Fermented Vegetables – Directions + Recipe: Lamb’s Lettuce with Ricotta, Fermented Beetroot, and Walnuts

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Fermentation is one of the oldest methods of preserving vegetables. Fermented veggies retain all nutrients (since they’re never heated) and also support a healthy gut biome due to the presence of lactic acid bacteria.     The…

Eat More Fruit! 7 Tips

When I posted “Eating More Vegetables – 7 Tips” a few months ago, I didn’t expect they’d resonate so much with all of you – they even got picked up by the online edition of a major food magazine! (I’m not linking them here…

Seven Tips for Healthier Living, Starting Today

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The New Year opens up all kinds of possibilities for change. Exercise more, eat better, stress less – all good intentions!   Last year, I gave you some tips for turning intentions into habits; this year, I’m excited to share…

Live Well, Travel Well: Clean Eating in Hawaii (O’ahu)

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After finishing up our road trip through California, we flew out to Hawaii to spend another week on Oahu, the main island of the Hawaiian archipelago and home to Honolulu, the state capital. We wanted to relax a bit after our incredible but…

Live Well, Travel Well: Clean Eating in California

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As many of you know, my husband and I recently spent our honeymoon in the USA – you can read more about our itinerary here. I also give a little insight into our trip in the post detailing my Sugar-Free Pumpkin Spice Latte recipe, that ubiquitous…

Kitchen Timesavers: 7 Tips

As regular readers of this blog know, my meals must be nourishing and delicious – and also quick and easy to make! On a normal day, I can’t (and don’t want to) spend more than 30 minutes making food. Typically, I cook daily, and mostly…

Baking Without Wheat Flour or Sugar

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At first, baking according to the Clean Eating concept (Clean Baking) was a real challenge. I wanted to bake without white flour (and now and then, without any flour at all), baking powder, butter, eggs, milk, or sugar – in other words, all…

Recipe: Panzanella (Tuscan Bread-and-Tomato Salad)

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A few weeks ago I was invited to a bread tasting at the family-run Hamburg company Steinmetz, which is the oldest bread maker in Germany! I got to try all kinds of bread and ended up making a Panzanella, a hearty and satisfying Mediterranean…

Eat More Veggies! 7 Tips

Ever find it hard to get in enough greens? While most of us can easily eat tons of fruit, salads and veggies often fall by the wayside. Although I’ve always eaten lots of fruits and vegetables, I’ve gravitated more toward fruit. That’s…

Healthy Sweets Plate for Santa + Spiced Cardamom Rose Water Energy Balls Recipe

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When I was a kid, we used to leave out colorful plates of sweets for Santa to nibble on when he showed up (I know in the USA, they do this with milk and cookies). I’ve always loved these assortments of (mostly) sweets, and for several years…

Sugar Alternatives: A Closer Look at Agave Syrup, Coconut Blossom Sugar, Stevia, Xylitol, and More

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Most of the white sugar here in Germany is produced from domestic sugar beets. The manufacturing process – which requires that the sugar be refined multiple times – removes all nutrients from the original product other than the energy content…

Worth the Hype? Low-Carb Pasta Made from Green Lentils

Since low-carb alternatives to pasta like zoodles (spiralized zucchini noodles) began gaining in popularity, I’ve been seeing – and reading more and more about – pasta made from lentils. My curiosity ultimately got the best of me on my…

Basic Recipe: Strawberry Chia Jam

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Strawberry season is upon us! I don’t know about you guys, but I could live solely off sun-sweetened strawberries all summer long. I rarely eat jam, but I do enjoy it every now and then. Recently, I came across an agave-based jam at the local…

Green Smoothies: Five Beginner Mistakes – and How to Avoid Them

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When I read the article „Trendgetränk Grüne Smoothies: Neues vom Mixer” (“Trendy Green Smoothies: Fresh from the Blender”) in the German daily paper Tagesspiegel a few years ago, I identified heavily with the authors: back then, I…

2013 – The International Year of Quinoa

The year is slowly drawing to a close, and I’ve only just noticed that UN Secretary-General Ban Ki Moon has declared 2013 “The International Year of Quinoa.” Quinoa is easy to grow, nutrient-dense, and filling, but most importantly, it…

Basic Recipe for a Power Breakfast: Instant Oatmeal / Porridge

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When I first shared my Basic Recipe for a Power Breakfast: Overnight Oats a while back, I never would have guessed that it would become one of the most popular posts on the blog! Since you’re all obviously very interested in healthy breakfast…

Clean Eating On-the-Go: Easy Snacks to Take Along

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Snacks have a special status within the Clean Eating concept: In addition to the three main meals (breakfast, lunch, and dinner), it’s good to try to get in 2–3 snacks per day. Here, I’ve compiled some healthy snack ideas for when you’re…

Basic Recipe for a Power Breakfast: Overnight Oats

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In spring and summer, I don’t mind getting up early to prepare a healthy breakfast for myself. But as soon as autumn rolls around and it starts getting darker and colder, I’d much rather spend that extra time curled up in bed. This all makes…

SKINNY BITCH: THOUGHTS ON COW’S MILK

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Back in high school, I read Skinny Bitch (2005) by Rory Freedman and Kim Barnouin (I get that the title works from a marketing perspective, but these days it kinda turns me off!). The book was what started me thinking about my diet…

Kale in Green Smoothies – and Enjoying the Occasional Frozen Pizza

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Ever add kale to a smoothie? Kale season is about to begin and I’m looking forward to incorporating fresh kale into my meals again this winter! At the moment, however, I’m only having kale in smoothies in the form of dried and powdered kale.…

How to Remove Seeds from a Pomegranate

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Have you ever wondered how to get the seeds out of a pomegranate without your kitchen looking like a crime scene afterwards? I’ve been getting a lot of questions about it lately – my sister actually just called to ask me a few days ago!…