Fitness and Wellness 2/2

latest posts.

Plant-based Calcium

"Where do you get your calcium from?". Here are a few Plantbased Calcium rich foods.

LIFESTYLE

Plant-based Protein

"Where do you get your protein from?" Here are a few plantbased foods high in protein.

LIFESTYLE

Guide to Healthy Eating

Tips on how to make eating healthier easier and how to nourish your body.

LIFESTYLE

no need for a gym - glutes burn

a no-need-for-a-gym glutes burn workout

LIFESTYLE

Hi, I'm Andrea

I am the recipe developer, food stylist and photographer behind this blog, previously known as LYCHEES + LEGGINGS

I am a little bit obsessed with breakfasts, oat lattes and making granola. Most likely I am currently in my yoga outfit eating tahini by the spoonsful or drinking an oat latte while reading cookbooks.

I am very happy that you've found my little corner where I get to share my passion for

vegan & plant-based foods, wellness, health and fitness and some travel stories... simplifying a balanced lifestyle.

More about me

FEATURED RECIPES

Stovetop Matcha Granola

Miso Mushroom Wontons

Peanut Butter + Chocolate Bliss Balls

2 Ingredient Chocolate Mousse

Raw Chocolate Brownie Bites

Strawberry, Basil and Wild Rocket Salad

Vegan Almond Rusks (Beskuit)

NEWSLETTER
+ Free E-Book

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FOODTOGRAPHY

View my delicious Food Photography portfolio here.

on my blog.

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After all these years I still love my oats. Just a few of my favourites 🫶
You can find many recipes on my blog
https://www.simplyplantnourished.com

#oat #gesunderezepte #breakfastidea #healthybreakfast

Spiced Superfoods Rooibos Latte 🫶

To make a comforting cup blend:
25g raw cashews* (pre-soaked in hot water and drained)
1 cup water*
1/2 tsp ground cinnamon
1/4 tsp ground ginger
A pinch of nutmeg
1 tsp @soaringfreesuperfoods Master Adaptogens Powder
Blend in a high-speed blender until completely smooth. Pour into a small saucepan and heat on the stovetop with 1 rooibos tea bag. Heat on low for about 2-3 minutes. Discard the teabag. Pour into your favourite cup and sweeten with honey or maple syrup (to taste).

*alternatively you can use 1 cup (plant-based) milk, instead of cashews and water

#rooibos #rooiboslatte #healthybodyhealthymind

Mug cake please, but make it superfoods 🫶
using @soaringfreesuperfoods Adaptogens powder!

To make this mix*
1 tbsp Adaptogens powder
3 tbsp cake flour
1/4 tsp baking powder
1/2 tsp vanilla extract
1 tbsp macadamia butter or tahini
1 tsp coconut sugar (adjust to taste)
4 tbsp milk of choice
1 tbsp dark chocolate chips
A pinch of salt salt

Microwave for 40 - 60 seconds.
For the healthy chocolate frosting mix 2-3 tbsp plain yogurt with 2 teaspoon cacao and a drizzle of maple syrup (adjust sweetness to your taste). Mix well and spread over the mug cake. Sprinkle with cacao nibs or more chocolate chips. Enjoy!

* Be careful not to over mix the batter, to avoid a stodgy texture.

#bakingreels #healthierdessert #superfood #healthierbaking

Seems like I might have started a mini stovetop granola series.
Here is another Stovetop granola… this time it’s my Coconut Lime Granola. Served on coconut yoghurt, with acai chia pudding, fresh papaya and a little bit more lime zest.

Stovetop Coconut and Lime Granola
1/3 cup (40g) rolled oats
1 tsp macadamia oil
1 -2 tbsp maple syrup or agave syrup
1/4 cup large coconut flakes
A pinch of sea salt
1 tsp vanilla
1 heaped tsp desiccated coconut
Zest from 1 lime

Toast oats and coconut flakes in a dry pan until fragrant and lightly golden in colour.
Add the rest of the ingredients and toast in the pan until golden. Stir occasionally to avoid burning.
Let cool and enjoy with coconut yoghurt, fresh papaya and acai chia pudding. Drizzle with a little maple syrup if so desired.
To make the Acai Chia pudding I mixed 1 heaped teaspoon @soaringfreesuperfoods acai powder, 3 tbsp chia seeds, about 1 tbsp maple syrup and almond milk. Let sit for at least 15 -30 minutes.

Just me and a batch of my Sweet Potato Brownies.

I made these with Sweet Potatoes from my parent’s garden!! So good!

The recipe had a little update and a little face lift. You can find it on my blog!

#healthybrownies #healthybaking #glutenfreevegan #veganerezepte #gesunderezepte

How I make my Chocolate Yoghurt Bowl with oven baked pears, vanilla chia pudding and stovetop chocolate granola - shown in 50 seconds.

Chocolate protein powder from @soaringfreesuperfoods
Tremella powder from @soaringfreesuperfoods

The full recipe for my Chocolate Stovetop Granola is now on my website.

#healthybreakfast #stovetopgranola #chocolategranola

Another yoghurt bowl with a quick stovetop granola.

Today’s bowl has:
Soft, oven-baked pears
Macadamia Yoghurt mixed with chocolate protein powder
Stovetop Chocolate Granola
Vanilla Chia pudding
and a dusting of cacao 👌🏻

Recipes to follow shortly.

#stovetopgranola #healthybreakfast #breakfastbowl #yoghurtbowl

Smashed peas (from the garden!) on toast

1 cup fresh or frozen peas
1 tbsp tahini
1/4 tsp garlic granules
a little bit of lemon zest
1 tbsp lemon juice
1 tbsp parsley/ chives
1 tbsp plain (plant-based) yoghurt
White sesame seeds, to sprinkle on top
Sea salt and black pepper, to taste.
Give the peas a quick boil (or until cooked)
Drain the peas and mash all the ingredients together. Serve on a couple slices sourdough toast (ideally homemade bread). Sprinkle with the sesame seeds (and pea blossoms if you have).

#smashedpeas #veganerezepte #foodblogger #gesunderezepte #foodreels

Quick Stovetop MATCHA GRANOLA, using @soaringfreesuperfoods Matcha.
Perfect small portion and freshly made for 2 (or one generous portion) 🌱

This granola is made using:
• rolled oats
• macadamia or coconut oil
• desiccated coconut
• maple syrup or honey
• a pinch of salt
• vanilla extract
• @soaringfreesuperfoods matcha
• chia seeds

You can find the full recipe on my website. Link is in my bio.

#matcha #matchagranola #easygranola

A bit obsessed with this breakfast if I’m honest!
Homemade Matcha Granola, plain (plant-based) yogurt, blueberry chia jam and hempseeds! Absolutely delicious! I could honestly eat this everyday.

Oh and I will share the recipe for the Matcha Granola with you soon!!

P.s. Excuse the background humming sound. We have something cooking in the oven 😄

#favouritebreakfast #matchagranola #healthybreakfast

Have you ever cooked with these tiny grains, called Amaranth?
They are highly nutritious, packed with complete plant protein, fibre, iron and magnesium.
This Cinnamon Pecan Amaranth Porridge is one of my go-to Amaranth recipes.

Soak 80g raw amaranth in cold water for about 20 minutes. Drain.
Add to a pot with 200ml water and a pinch of salt.
Bring to boil. Reduce heat, cover with a lid and cook for 10 -15 min. Check after 10 minutes if it’s cooked or if it needs more water.
Stir in 2-3 tbsp plain (plant-based) yogurt and 1/2- 1 tsp cinnamon. Serve with chopped pecans, a dollop of yogurt, maple syrup or honey and hempseeds.

#amaranth #veganerezepte #gesunderezepte #healthyrecipes #healthybreakfast

Creamy Cordyceps Mushroom Pasta
A wonderful dish to make for Father’s Day!

For 2 portions:

200g chestnut or portabellini mushrooms, sliced
1/2 cup raw cashews
1 - 2 cloves of garlic, finely sliced or diced
1 tbsp olive oil
1/2 onion, finely chopped or sliced
2 tsp chopped, fresh chives
1 heaped tbsp nutritional yeast
2 tsp @soaringfreesuperfoods cordyceps mushroom powder
180g dried pasta of choice
Sea salt and black pepper, to taste

INSTRUCTIONS

Boil the water for the pasta (don’t forget to salt the water), boil the kettle and heat a deep pan to make the sauce.
Pour boiling water over the cashews and let them soften for 10 minutes. Make sure they are covered completely with water.
Add the pasta once the water is boiling and cook according to packaging instructions. Reserve one cup of the pasta water when draining the pasta.
Pour a tablespoon olive oil into the heated pan. Add the onions and saute for about 8 minutes until translucent.
Add the garlic and the sliced mushrooms to the pan and fry for another 8 - 10 minutes or until the mushrooms are lightly caramelised and have shrunken in size.
While the mushrooms are frying drain the cashews and transfer them to a high-speed blender, along with 1/2 cup fresh water. Blend until the sauce is completely smooth.
Once the mushrooms are cooked sprinkle in the nutritional yeast and season with sea salt and black pepper.
Pour the cashew cream and 1/2 cup of the reserved pasta water into the mushrooms. Cook for a couple minutes. Remove the pan from the heat and stir in the cordyceps mushroom powder and chives. Add more pasta water if the sauce is too thick.
Next, add the cooked pasta and mix to coat all over. Add more water if so required.
Serve with additional chopped chives and black pepper.

#pastarecipe #mushroompasta #creamymushroompasta #cordyceps #cordycepsrecipes

Chapter 40:
The Birthday Cake has been replaced by these Almond Snickers Bars.

The full recipe is now available on my blog!

#healthierdessert #snickersbars #veganerezepte #foodblogger

~Chapter 40~
The Traditional Birthday Cake has been replaced.

Recipe coming soon!!

#veganerezepte #birthdaymonth #healthytreat #thisis40

Some days require something pretty in pink 🦩
Today it’s this Pink Dragonfruit Chia Pudding:

• 3 tbsp chia seeds
• 2 tbsp plain or vanilla plant-based yogurt
• 1/2 cup nut milk (or milk of choice)
• 1 tbsp maple syrup (optional)
• 1/3 - 1/2 fresh dragon fruit
Blend the dragon fruit and nut milk in a high-speed blender to make a pink milk. Mix the pink milk with the yogurt, maple syrup (if using) and chia seeds. Stir well and set aside to thicken for about 20 minutes. Serve with more yogurt and fresh dragonfruit cubes.

#chia #chiaseeds #chiaseedpudding #healthybodyhealthymind

Q: What do you make if you have 1/2 can of chickpeas and a sweet tooth?
A: Healthier Cookie Dough 🍪
A delicious and little bit healthier raw cookie dough.

To make this I blended 170g chickpeas with 30g maple syrup/ honey/ date syrup (or liquid sweetener of choice), 20g almond butter, 20g ground almonds, 1 tsp vanilla extract, 1 tsp mesquite powder* (optional, but recommended) and a pinch of salt if needed. Blend until a dough-like consistency. Stir in 15g dark chocolate (finely chopped). Enjoy!

* I recommend @soaringfreesuperfoods mesquite powder 🫶

#cookiedough #healthierchoices #foodreels #veganerezepte

Enjoying an afternoon snack in the afternoon sun.
A bowl of Acai & Blueberry Chia Pudding.
High in antioxidants and packed with nutrients 🫶

#chiapudding #acai #healthysnacks

GLOWING SKIN CHOCOLATE TRUFFLES for Mother’s Day’s 💛

FOR THE TRUFFLES
90g ground almonds
1 cup plant-based or Greek style yoghurt
1/2 cup cacao powder
Pinch of sea salt
3 tbsp maple syrup
1 tsp orange zest
1/2 -1 tbsp @soaringfreesuperfoods Tremella powder
1/2 - 1 tbsp @soaringfreesuperfoods Adaptogens
50g dark chocolate (70% or higher)
1 tbsp coconut oil

FOR THE CHOCOLATE SHELL
90g dark chocolate
1 tsp coconut oil

For the truffles: Mix the yogurt, salt, cacao powder, Tremella Powder, Adaptogens powder, maple syrup and the ground almonds.
Mix until well combined.
Melt the chocolate and coconut oil and pour into the yoghurt mixture and stir well to combine.
Cover with cling film and place in the fridge for about 1 hour to thicken. *If your mixture is still too sticky to roll, simply add more ground almonds.
Once set, use a melon scoop or spoon to roll small truffles (use your hands if needed). To make the chocolate shell, heat the chocolate and coconut oil in the microwave in 10 second intervals. Stir until completely smooth. Dip each truffle into melted chocolate or alternatively roll them in cacao powder. Place in the freezer for about 10 minute for the chocolate to set.

#superfood #healthydesserts #chocolatetruffles

This is what I refer to as Quick Milk - an easy solution to when you are in need of (plant-based) milk.

In a high-speed blender blend 2-3 tbsp nut butter/ hemp seeds/ tahini until completely smooth 🥛 Perfect for your cereal or overnight oats!

#veganerezepte #nutbutter #nutmilk #tahini

Tropical Spirulina Smoothie 🍍
This smoothie is full of all the good stuff!

To make blend until completely smooth:
1 cup pineapple (fresh or frozen)
1 banana (fresh or frozen)
1 tbsp @soaringfreesuperfoods hempseeds
1 tsp @soaringfreesuperfoods spirulina powder
Liquid (add to your liking) coconut milk/ almond milk/ coconut water.
1 tbsp coconut chips or coconut yogurt

#spirulina #greensmoothies #superfoods

Here is what I did today to help nourish my body and mind (whilst traveling):

Started my day with a home workout
Warm water on an empty stomach
Berry & Cacao Overnight Oats
2 litres water throughout the day
@soaringfreesuperfoods Master Energy after breakfast
Sourdough toast with cashew cream cheese and cucumber
Leftover Hummus and carrots
Exploring the local town
30 minute walk on the beach
Chia pudding afternoon snack
Roasted veg and pesto pasta for dinner
A cup of Rooibos and dark chocolate after dinner
@soaringfreesuperfoods Master Sleep an hour before bed
7 hours good sleep.

#healthybodyhealthymind #healtylifestyle #healthyliving

Feeling inspired by the delicious berry and cacao breakfasts @itsashleighcamilla_ has been posting lately 🫶

Who doesn’t love a raspberry & chocolate overnight oats.

#healthybreakfastideas #veganerezepte #gesunderezepte

Once a year.
This is how I love to eat hot cross buns.
Lightly toasted.
A generous spread of tahini.
Fresh banana slices.
A drizzle of honey (or maple syrup).
Perhaps a dusting of cinnamon.

A deliciously sticky mess.

#hotcrossbuns #foodblogger #easterrecipes

Tahini, Banana & Cinnamon Smoothie!
Nutrient dense and absolutely delicious!
Yes, my @vitamix blender is travelling everywhere with me and this is one of my go-to afternoon snacks.

TO MAKE
Blend 1 banana, 1 tbsp hempseeds (@soaringfreesuperfoods), 1 tbsp tahini, 1 tsp Tremella mushroom powder (@soaringfreesuperfoods) 1/2 tsp ground cinnamon and 1 cup macadamia milk (@buttanutt ) and ice cubes (optional) Blend until completely smooth. Add more liquid if desired. Pour into a glass and dust with cinnamon. Enjoy!

#foodblogger #gesunderezepte #smoothie #smoothierecipe #healthysmoothie

Pancakes are not only for Shrove Tuesdays.
These vegan-friendly matcha pancakes are made using @soaringfreesuperfoods matcha and are filled with vanilla (or coconut) yogurt and fresh mango pieces 👌🏻
You will want to make these as often as possible during mango season.

To make these I mixed 1 cup flour, 1 cup macadamia milk (or milk of choice), 1 tbsp sugar, a generous pinch of salt, 1 tbsp @soaringfreesuperfoods matcha powder. Whisk into a batter and ladle the batter into a hot pan. Swirl the pan to spread the batter into an even thickness circle. Fry on each side for 2-3 minutes. Add a dollop of vanilla or coconut yoghurt and a generous spoonful mango pieces. Fold and repeat with the rest. Dust with more matcha and sprinkle with hempseeds.

#veganerezepte #matcha #matchapancakes #healthytreat #superfood

Healthy collagen boosting hot chocolate. The special ingredient is the @soaringfreesuperfoods Tremella Mushroom powder, which is known as a beauty mushroom.

To make mix 1 tsp Tremella powder, 1 tsp cacao powder, 1/2 tsp maca powder. Add a sweetener such honey or maple syrup (to preference). Pour over a bit of boiling water and stir to dissolve. Next, pour over hot or cold almond milk (or milk of choice). Mix well. Sprinkle with hempseeds and enjoy! Enjoy hot or iced.

Tremella powder, cacao powder, maca powder and hempseeds all from @soaringfreesuperfoods

#healthyhotchocolate #tremella #superfoods #gifted

Just a few of so many incredible memories from our time in Thailand.

#thailand #thailandtravel #vegantravel

Vegan food in Vietnam 🇻🇳

In my honest opinion I was really surprised by the amount and quality of vegan options in restaurants. It exceeded my expectations!
Send me a message if you want any recommendations for any of the following areas 🍜
- Sapa
- Hanoi
- Hue
- Hoi An
- Da Nang
- Trang An
- Cat Ba
- Ho Chi Minh City
- Dalat

#veganfoodvietnam #vietnamtravel

The reason I have not been posting any food content the last month…

📍 Vietnam 🇻🇳

20 seconds of some of my favourite captures from our trip in beautiful Vietnam.

So thankful for all the wonderful memories we could make 🙏🏻

#vietnam #vietnamtravel

2025, you were something special ✨
It did of course come with its downs too, but it has been an incredible year!
A lot of firsts. A lot of flights. A lot of great food. A lot of beautiful memories created for which I am so grateful 🙏🏻

Happy New Year to each of you!
Here’s to an incredible 2026 🥂

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@simply_plant_nourished

latest posts.

Plant-based Calcium

Plant-based Protein

Guide to Healthy Eating

no need for a gym - glutes burn

FEATURED RECIPES

Stovetop Matcha Granola

Miso Mushroom Wontons

Peanut Butter + Chocolate Bliss Balls

2 Ingredient Chocolate Mousse

Raw Chocolate Brownie Bites

Strawberry, Basil and Wild Rocket Salad

Vegan Almond Rusks (Beskuit)

NEWSLETTER + Free E-Book

FOODTOGRAPHY

on my blog.

​

NEWSLETTER
+ Free E-Book