Recipe: Quinoa Tofu Nuggets

Preparation time 30 MIN | Cooking time 20 MIN


500 g solid tofu (well drained so that all the water is out)
vegan ketchup + BBQ herbs
0.5 cup boiled quinoa

Preparation method

Preheat the oven to 200°C.
Line a baking tray with baking paper.
Cut the tofu into small “nuggets”.
Put the nuggets through the BBQ sauce (ketchup + BBQ seasoning) and then cover with cooked quinoa.
Place on an oven rack and bake for 15-20 minutes, until the quinoa is brown and crispy.
Serve with more sauce if desired.
To get the tofu dry you can drain it with something heavy on top, for example a pan of water or a couple of books. Put the tofu in a bowl or bowl, cover the tofu with a tea towel or foil and put the weight on it. Leave to stand for 15 to 30 minutes and pour away the liquid.

How stress can cause obesity

We probably shouldn’t tell you that stress can cause headaches, insomnia and all sorts of ailments. But did you know that stress or tension could also be the cause of those a few kilos too much on the scales? We’ll tell you why!

The effect of stress on your scale

Don’t just say “emotional eater,” there’s a piece of science behind it. In stressful situations our body makes cortisol, to get ready for a ‘flight or fight reaction’. So ready to attack. Our metabolism thinks it has to prepare itself for a hefty dose of exercise. Doesn’t sound too bad, does it? The downside is that these days we don’t need that instinctive survival instinct. Normally we react apathetically after a stressful situation, without even a shred of action. So we skip a few big steps, while the natural urge to start eating remains.

A detox can help you

Is ‘losing weight’ on your list of good intentions for the new year? A detox can give your body an extra push. Free radicals and fat cells are broken down with exercise and a healthy diet full of antioxidants. Ready to relax your body, get rid of toxins and lose weight?

Recipe: Vegan Quiche with Vegetables

Preparation time 10 MIN | Cooking time 30 MIN


(for 12 pieces)
/ 3 tsbp olive oil (and some extra to grease)
2,5 cup of chickpea flour
3 cups of water
0,5 tsp garlic powder
1 tsp paprika powder
1 tsp baking powder
1 tbsp soy sauce
2 tsp fine seasalt
0,5 tsp fresh ground black pepper
1 – 1,5 cup sliced, cooked vegetables (broccoli, carrot, caramelised onion)

Preparation method

Preheat the oven to 200°C. Brush the shapes of a muffin tin with a little oil.
In a large bowl, beat the chickpea flour with the water, 3 tbsp oil, garlic powder, paprika powder, baking powder, soy sauce, salt and pepper to a smooth batter.
Divide the vegetables over the muffin tin.
Spread the batter evenly over the vegetables and bake for 12 minutes.
Open the oven door to release the steam. Close the door and bake another 10 minutes, until the quiches are golden brown.
Remove the muffin tin from the oven and allow the quiches to cool for 15 minutes. Carefully remove the quiches from the moulds. Serve warm or let them cool down completely.
Serve with watercress, sun-dried tomato and vegan ketchup.

Recipe: Tomato-crackers with Tahini and Cucumber

Preparation time 15 MIN | Cooking time 17 U


1 cup of walnuts
1 cup of sunflower seeds
1 cup of almonds
1 tomato

1 chopped onion

3 tbsp flaxseed

1,5 tsp salt 

Preparation method

Put everything in a blender and grind finely.
Spread the mixture on baking paper and cut into cracker form.
Dehydrate overnight at 46o degrees until dry and crispy. Or bake in a hot air oven at 180o degrees until dry and crispy.
Spread a thin layer of tahini on the crackers and put a few slices of cucumber on top.
Serve with pumpkin hummus (recipe on previous page)

Tested: sleep better with Sleep Cycle

Whatever your work or interest, there is an app for (literally) everything. It’s also there to improve your sleep quality. We tested the Sleep Cycle app to finally be able to say goodbye to those sleepless nights!

What is it?

In short, Sleep Cycle is an application that can record your sleep behavior and rhythm. The app notes when you move or make a sound in which sleep phase, to wake you up at the ideal time so you are rested. It should help you wake up easier without endless snoozing!

What does the app measure while you sleep?

The free version of Sleep Cycle gives you a pretty good picture of your night’s sleep. All you have to do is set the time you really need to get out of bed. The app will then find out what the best exact time is (with a 10 to 30 minute margin of your choice). Connect your smartphone to the charger and place it upside down on your bedside table or under your pillow for best results. Rise and shine! The app can tell you the following after your night’s sleep:

How long you’ve been in bed and how long you actually slept. Your sleep quality is calculated as a percentage.

A graph shows when you were awake, asleep or in deep sleep by the hour.

The duration of your snoring. Pretty personal, we know.

The regularity of your sleep (based on how often you were awake).

How long it took you to get to the land of dreams.

When you are best awakened by your sleep phase.

Conclusion: do you sleep better with Sleep Cycle?

Really want to find a way to sleep better? Then Sleep Cycle might not be the right app for you. Waking up easier is surprisingly easy when you let the app analyze your sleep. Waking up during your light sleep really makes a difference in your morning mood and energy level throughout the day. Something we don’t get super excited about? The frequency of our snoring, but that will have a personal reason…

Information about the app

Sleep Cycle is available for both iPhone and Android. There is a free basic version and a paid version (29.99 euros per year). The difference? The paid version has as extra possibility to make (dream) notes during your night, audio fragments that put you to sleep faster, sound fragments of your snoring and an automatic storage of your sleep data.

DIY: body oil for dry skin

Do you suffer from a dry and fragile winter skin? Let nature do its work and make your own body oil to defy the cold winter days. That’s how you get to work!

The remedy against dry winter skins

Why are we such a fan of body oil? You need very little of it to make your skin supple, shiny and flawless.

This is what you need:

50 ml of almond, sunflower, olive or apricot kernel oil.

10 drops of essential oil (lavender or ylang-ylang, for example)

An (olive oil) bottle or soap dispenser

Put all your ingredients together in the bottle, shake well and ready! Tip: spread your homemade oil on your body when you just get out of the shower. Your pores are still open and absorb the product better than when your body is dry and cooled down.

Recipe: Pumpkinhummus

Preparation time 20 MIN | Cooking time 5 MIN


400 grams of pumpkin (diced)

150 grams boiled chickpeas

1 clove of garlic (finely chopped)

1 tbsp tahin

1 tsp paprikapowder

0,5 tsp rosemary (dried)

a bit of olive oil 

salt and pepper 

Preparation method

Preheat the oven to 200 ° C.
Roast the pumpkin in the oven for about 20 minutes until soft and cooked.
Put the pumps in a blender and add the chickpeas, garlic, tahin, paprika, rosemary and olive oil. Mix all the ingredients into a creamy mixture.
Add salt and pepper to taste.
Serve with tomato crackers with tahini and cucumber.

L-carnitine: the success factor during fasting

Fasting without the necessary frustrations and relapsing into old habits? L-carnitine can help your body lose weight faster and healthier during fasting. We’ll tell you more about it!

The role of L-carnitine

Supplementation with L-carnitine can increase weight loss (aka losing pure fat) during fasting. How do we know this? Scientific research has shown that there is a difference in conclusions between subjects who went to fast (including supplementation with L-carnitine) and those who did not get the help of supplementation. Body weight loss was faster, feelings of hunger were reduced and physical and mental fatigue decreased. Quite the effort, right?

Losing kilos in a smart way? That’s how you do it

The better your energy level, the easier it is to lose your excess pounds. Just think how much smoother that brisk walk or yoga session goes when you’ve really slept it off. Give your body a boost during weight loss with not only a supplement that ensures weight loss, but also more energy. With L-carnitine of course!

Recipe: Vegan Parmezan Cheese


90 grams cashew nuts
3 tbsp nutritional yeast 
0,75 tsp sea salt 
0,25 tsp garlic powder

Preparation method

Put all ingredients in a blender and mix to a fine flour.
Keep the mixture sealed in the fridge. This way it will stay good for a few weeks!

How to keep your liver healthy

How our liver is doing, we don’t think about that very often. Checking your liver for symptoms of unhealthy functioning and how you can keep your liver healthy? We’ll tell you more about it!

How our liver works

Why do we need our liver anyway? First, this organ takes care of the production of bile, which is stored in our gallbladder. We need this for the absorption of fats in our intestines. Essential salts and breakdown products from our blood are transported via the liver to our intestines. Secondly, we need our liver for the production of proteins necessary for optimal health. It is not for nothing that the liver is nicknamed the ‘filter of the body’. The waste products from our blood are converted into harmless substances that our body can recover.

This is what an unhealthy liver looks like

Fatigue, light fever, nausea, loss of appetite, sore ribs, headaches, dark urine and eyes with a  yellowish colour may indicate an unhealthy liver. The risk of hepatitis, jaundice or liver cirrhosis becomes much greater when your liver is on the unhealthy side.

Boost your liver

Try to keep your exposure to exhaust fumes, heavy medicines, alcohol and stress to a minimum. When the level of toxins in your body is too high, your liver has to work extra hard to filter them out. Not healthy!

The right nutrition can also optimise your liver function. So put chicory, grapefruit, Brussels sprouts, asparagus, green tea, blueberries, asparagus, watercress, artichoke and radishes on your shopping list more often. A tip from the Vitalisé team: put a warm jug on your liver before bedtime to increase detoxification.