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Happy Earth Kitchen ©

3 Ingredient Green Juices

Fully Raw, Happy Earth Kitchen, Juices & Smoothies

Quick, Clean, Green.

Sometimes I want to make myself a quick and easy green juice, but then I start overthinking and complicating things. Especially when it’s the end of the week, I think about my empty fridge and about what the perfect combinations were again. I decide doing a hit and run to the grocery store, but then I feel too busy, too lazy or I have some other kind of excuse. And when I finally start juicing with leftover veggies, I always end up throwing some carrots or beets in, because they happen to lie around there anyway. And then I realize I was supposed to make myself a green juice, so I look up some recipes online while sipping on my orange/brownish creation, promising myself to remember this wonderful 7-ingredient recipe I just came across for the next time. And as you may guess, by the time next time arrives, I either have forgotten about the recipe, or I am out of ingredients and then the whole thing starts over again.

Long story short, because I can imagine I am not the only one suffering from green juice dementia or green juice laziness, I decided to come up with three recipes with only 3 (not too exotic) ingredients with the potential to become classics in my kitchen and maybe in yours too. I’m writing these down and pinning them on my fridge door. You can too of course or even print out the visual below. Helps with dementia 😉

Happy Earth Kitchen ©


  1. Classic
  1. Fresh
  1. Sweet

If you don’t have a juicer, you can use a blender and make green smoothies instead. Just ad a cup of water to the recipe and you’re good to go!

With Love From The Happy Earth Kitchen.

Happy Earth Kitchen ©

Low Fat No Bake Chocolate Cake

Desserts & Snacks, Recipes, Workout & Recovery

What if you’re craving cake on a starch based, low fat vegan, gluten free diet? You might be thinking, easy, I’ll get myself a healthy raw vegan (cheese)cake or bar, but most of those wonderful delicious options are very caloric dense and high in fat due to the heavy use of nuts. Now, there is nothing wrong with a rich, caloric-dense treat every now and then, please don’t get me wrong, but there is a way to indulge in cake without having to think about portion control. Isn’t that something?

Besides the nutritional, this-free that-free side of the story, there is another plus about this recipe. That is that you don’t have to get into the intimidating exact science of baking. With cooking you can freestyle, but baking is a whole different story. The probability of misfires, fails and flops are sometimes insuperable. That is why I created this super easy, low budget, quick, healthy, kid friendly, no-bake cake, which also serves as an endurance sports fuel. Win-win-win.

I did use a small amount of pistachio nuts, but if you have a nut allergy or you’re not crazy about pistachios, you can leave them out or easily substitute them with fruits like cherries for example.

Watch the video to see how quick and easily you can no-bake yourself a healthy cake.

(Spoken part, first 1:56 min is in Dutch. Skip if you want to get to the tutorial directly.)


1 cup of polenta (cornmeal)
3 cups of water

1 banana
1 cup of plant milk (I used coconut milk)
½ cup of cacao powder
¼ cup of agave syrup
Orange zest
Handful of pistachio nuts (optional)

– Mix all the ingredients except for the water, polenta and pistachio nuts with a blender.
– Cook 3 cups of water in a medium sized pan.
– Once the water is cooked, gently pour in the polenta.
– Stir over low heat, keep stirring until you get a ‘mashed potato’ like consistency.
– Pour in the chocolate banana mixture and stir about 2 more minutes.
– Fold in pistachio nuts.
– Transfer the ‘batter’ to a cake pan and let it cool down completely.
– Gently take the cake out of the pan and top with whatever you like. I used the raw vegan chocolate mousse from my previous recipe and some crushed pistachio.

With Love From The Happy Earth Kitchen.

Happy Earth Kitchen ©

Raw Vegan Chocolate mousse

Desserts & Snacks, Fully Raw, Workout & Recovery

Raw Vegan Chocolate mousse with raspberry jelly

Oh chocolat!
I love you.
Always have, always will…

This recipe is actually a classic raw-vegan chocolate mousse recipe and can be modified according to your taste. I kept it very simple, but please go ahead and play around a little by adding rose water, lavender or vanilla to the recipe. I paired the dark, rich chocolate mousse with the fresh, sweet tartness of raspberries. Whenever I taste raspberries I am carried back to my childhood. Growing up we had a vegetable garden with a big raspberry bush. Summers were filled with eating lots of fresh berries, making syrup, popsicles and jams. Pure bliss.

Like with all these healthy recipes, it really doesn’t matter if you have them as dessert, breakfast, lunch or as a snack, because there is nothing to feel guilty about. I think it looks most like a dessert, but it also is a great post workout snack because of the avocado base, the magnesium in the cacao and the omega3 in the chia seeds.

Watch the video to see how quick and easy it is to make this treat.

(First (spoken) part is in Dutch, you can skip the first 1:00 min to get directly to the tutorial without any Dutch bla bla :)) Enjoy!


blender or food processor

Chocolate Mousse
2 avocados
¼ cup (raw) cacao
¼ cup raw agave syrup
2 tblsp plant milk (I used coconut)
Cinnamon, pinch of salt

Raspberry jelly
Raspberries (fresh or frozen)
1 tblsp agave syrup
2 tbls chia seeds

– Blend or mash raspberries with 1 tablespoon of agave syrup.
– Stir in chia seeds. Let the mixture set until chia seeds swell.
– Blend chocolate mousse ingredients.
– Layer the two mixtures in a glass or serve them together in a bowl.
– Top with a fresh raspberries or anything of your choice.

Happy Earth Kitchen ©

Carbon Footprint Max (CFM)


Redefining Equality : Annual Carbon Footprint Allowance for all

Here’s a (somewhat provocative) thought. Establish an annual Carbon Footprint Maximum (CFM) per citizen. Consider it a maximum allowance, one you can spend as desired, but can never exceed. With this kind of measure every single person would be given the opportunity to really think about the real value, the true ‘cost’ of products and services and therefore make well-informed, conscious decisions. Besides it could be a tool that provides pure equality among people. No matter how much money you own, wealth and comfort is only gained if value is spent to resource productivity and sustainability.

What if besides a price tag, every single product had an emission tag as well. And what if every purchase at the checkout would credit your carbon footprint points? We all know how to deal with financial budgets, most of us anyway. We know bills have precedence over luxuries. We all understand that we have to back off a little when money runs tight and when we can spoil ourselves. We all know these things because we are aware of the cost of things and of our financial abilities and constraints. If products and lifestyles were free, we all would spend like Kim & Kanye right? If products aren’t free of cash value, then why are they free of an emission value?

We would have to make choices

The meat and dairy industries are the biggest polluters and beef in specific is the leading one. According to a study published in New Scientist magazine, producing 1kg of beef results in more CO2 emissions than going for a three-hour drive while leaving all the lights on at home. [1]
You choose to eat meat and dairy, fine, but since you can’t exceed your CFM, you will have to make adjustments on other aspects of your life. Think of energy neutral housing, transportation, leisure etc. You like exotic fruits and veggies that have to travel half the world? (Honestly I do). Well, maybe not so much after all, once you come to realize you can’t really ‘afford’ it. Maybe you’ll have to choose: Do I buy two new pairs of leather boots this year, eat tropical fruits year-round, or go buy a plane ticket to a place I also can travel to by train? And it wouldn’t matter (from a climate point of view at least, the ethical discussion is another one) which one you choose, because when the figures are added up, these all would cancel each other out and we all (rich or poor) would have the same maximum impact on our planet. Fair and square. And if we’d think productively and ingeniously we could even use less while doing and having more, creating some kind of savings. Since consumers hold the power, corporate social responsibility would follow inevitably. Could something like this even challenge the money system as we know it? Could it be a catalyst for a self-sustaining, non-capitalist system with free access to anything with zero environmental impact, which naturally allows for abundance?


You could wonder, why restrict our selves in such ways? Is it too harsh, too rigid? Well jobs, money, salaries and loans are restrictive, but we often don’t receive them to be, because we’re used to the system. I don’t know anything about economics or governance, so excuse me if this is downright ridiculous or if it’s not in a million year implemental in practice, but I firmly believe that we should feel free to address issues, thoughts and ideas that, although maybe stupid, childish or utopian, could contribute to awareness at some level or could inspire someone else to come up with ideas that are in fact workable. You and me bringing in good energy, modest ideas and tiny pieces into the greater, terribly complicated puzzle are vital. We have to rethink the established paradigm and some provocation and contrariness can sometimes be the right trigger, creating little sparks of inspiration.

So are measures like a Carbon Footprint Max even really extreme?

  • Extreme weather conditions due to climate change destroy our infrastructures and societies, our homes and families;
  • Extreme drought and food shortages unchain wars;
  • 805 million (that’s 1 in 9) people are undernourished, yet we keep using grain to feed livestock and for biofuels;
  • Dubai has no water, yet expends immense amounts of energy to desalinate seawater and build the world’s highest skyscrapers in the world. Dubai has endless sun but just until recently no solar panels. [2]
  • 5000 people a day die because of dirty drinking water, while we waste 15.000 liters of water to the production of 1 kilogram of beef;

So the challenges are real. Even when measures seem extreme at first glance, we deserve and owe it to ourselves to keep the cycle of life that was given to us going. Because in the end it comes down to simple things we take for granted: clean air to breath in, a thriving planet for all living beings and a fair chance for our children to live in a just, healthy and war-free world. So let’s keep questioning the established order and let’s not be afraid of making fools of ourselves by getting involved in the debate. One can only learn from asking, sharing, questioning, listening and engaging.

With love from the Happy Earth Kitchen.

2. HOME (documentary, 2009) – Yann Arthus-Bertrand

Happy Earth Kitchen ©

Iron Rich Raw Breakfast Smoothie

blog, Fully Raw, Juices & Smoothies, Recipes

If you’re on a plant based diet trying to get your iron levels right, eating iron rich sources may not be enough. The amount of iron absorbed from plant foods depend on the other types of foods eaten at the same meal. Some foods aid in the absorption of iron, while others (like coffee, tea, legumes, milk and dairy products for example) can actually decrease the amount of plant based iron absorbed at a meal.

When it comes to plant based iron, proper food combining is key. Watch the explanation & get the Iron Rich Breakfast Smoothie recipe from this video.

(Spoken part, first 1:50 min is in Dutch)


blender + lemon squeezer

Vitamin C sources:
2 Oranges
1 Grapefruit
1 Lime
2 Kiwis
Iron Source:
2 hands full of spinach

Happy Earth Kitchen ©

Peanut dipping sauce

Dressings & Sauces, Recipes

This beautiful rich Asian style Satay sauce can be served as a dipping for spring rolls, as a dressing served over Asian salads or even as a dipping for oven baked fries. Although peanuts are high in fat content (in their defence, it is mono saturated fat), peanuts and peanut butter can be a healthy choice when eaten in moderation. Peanuts (actually a legume and not a nut) are an excellent source of plant protein with fine quality amino acids, which makes peanut butter a popular post-workout snack among athletes. Furthermore peanuts are rich in vitamin E, niacin, folate and manganese.

The surprise ingredient in the dipping is lime juice, which is inspired by Jamie Oliver. The freshness and acidity of the lime is really a welcome addition to the traditional recipe.

Happy Earth Kitchen ©

Serves 4 persons

– 4-5 tablespoons natural peanut butter avoid the kind with palm oil
– Juice of 1 lime
– 1 clove garlic
– 1 tablespoon (sweet) soy sauce
– 1 tablespoon tamarind paste
– 1 tablespoon raw agave syrup (or maple syrup)
– Hot sauce / sambal or fresh chili peppers to taste
– 4 tablespoons of water and/or cocunutmilk

Put all the ingredients in the blender and blitz until smooth, or whisk with your hand if you don’t want the blender to get dirty. Have a taste. Adjust the seasoning and add some more water or coconutmilk if needed until the dipping reaches desired consistency.


With love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Summer rolls

Cooked Meals, Desserts & Snacks, Recipes, Workout & Recovery

Summer rolls, the perfect on the go snack.


When you’re looking for a snack that is nutritious, cruelty-free, low fat, gluten-free and easy on the go, then look no further. Summer rolls make a perfect on the go snack. I like to bring them with me while travelling (usually along with a bunch of bananas), but summer rolls are also an excellent choice at the pool, beach or park or in your kids’ lunch boxes. Aside from the incredible taste, they are easy to digest and easy to eat, with the promise of no sticky fingers or dirty mess.

Rice paper & imagination is what you need to prepare these tasty snacks. Yes, imagination, because the filling can be anything really. Traditionally a base of rice noodles is used, which I like very much and use in this recipe, but you could also substitute for quinoa, lentils, or just veggies. Anything is fine, but in order to put the summer in the roll, you’ll need fruit, sweet fruit to be precise. Ripe juicy mango is an excellent choice if you ask me, but how about getting off the beaten track a little and use pineapple, cantaloupe or sweet peaches?

The rice noodles and rice paper wraps are naturally gluten-free, making them a great choice if you’re avoiding gluten. The (low fat) carbs fit perfectly into a HCLF, rawtill4 or starchbased lifestyle. The carbohydrates are also great if you want to refuel after endurance training. Using peanut dipping sauce can be a good addition if you want to replenish after serious workout, but if you want to keep it low fat, there are many other options such as soy-garlic dipping or hoi sin sauce (just avoid anything that includes fish sauce to keep it 100% plant based).



– Rice paper
– Rice noodles
– Bean sprouts
– Cucumbers Cut into strips
– Spring onions Cut into small rings
– Coriander Stems removes
– Mango Cut into strips
– Avocado (optional) Cut into strips

– Have all the ingredients cleaned, cut and set out before you start (prepare rice noodles as described on the package).
– Fill a large bowl with water, dip one rice paper wrapper for a couple of seconds to soften (read package for exact dipping time), then lay wrapper flat on a work surface, preferably on a clean cloth.
– On one edge, lay al the ingredients, all to taste but don’t overstuff.
– Then the rolling part: fold sides inward, then tightly roll the wrapper, beginning at the end with filling.
– If you use large rolls and you’re serving a bigger group, you can cut the rolls in two and sprinkle some black sesame seeds on top, just to make it look a little more dressed. If you have small rolls, or are using the rolls on the go then leave them as they are.
– Enjoy with or without dipping sauce.

Get recipe for Peanut Dipping here.


With Love From The Happy Earth Kitchen

Happy Earth Kitchen ©

Caribbean Style Peanut Soup with Caramelized Pisang

Cooked Meals, Recipes, Workout & Recovery



Just because it’s Summer, it doesn’t mean soup should be off the menu. If you are one of those people who have reservations about serving soup on hot days, I would like you to give this recipe a try. The Caribbean flavors make this soup perfect to enjoy in a hammock or at a family dinner in the garden during breezy Summer evenings. Originally this recipe has a chicken base and is served with boiled eggs. So I was not sure if I would be able to alter it without ending up with something that would be closer to ‘dull liquid peanut butter’ rather than a beautiful rich Caribbean specialty. The challenge is even greater when your in-laws are originally from that region and you know they will give their blunt opinion if you ask them if this vegan version is any good. So honestly, yes, I was nervous, but luckily everything turned out fine. The result is reviewed and approved by a team of experts and therefore here to share with you.

This soup sure can be served as a main dish, but because of the peanut butter, it is quite high in fat. So in order to not exceed the 80/10/10 (carb/protein/fat) ratio and to keep it within the guidelines of a High Carb Low Fat diet, I recommend a small portion as a starter or as a side dish along with rice and veggies. It also serves well after a strength workout to supplement muscle recovery.

Putting your hammock up and creating a summer playlist with Reggae, Caribbean Latin and some Calypso party classics is highly recommendable and will definitely maximize the experience.


Makes 4 small portions.


– 1 potato cut into cubes
– 1 leek white part cut into rings
½ a chili pepper or hot sauce
– 4 tablespoons natural peanut butter avoid the kind with palm oil
– 1 tablespoon sweet soy sauce (or kecap manis)
– 1 teaspoon tamarind paste
– 400 ml vegetable broth / bouillon

Caramelized Pisang
– 2 plantain bananas preferably ripe, black ones
– 1 cup of water
– 1 tablespoon cinnamon
– 1 tablespoon raw agave


Step 1
– Preheat oven at 175C (350F);
– Cut each of the plantain bananas in 4 equal pieces, place in oven dish;
– Mix 1 cup of water, cinnamon and agave and pour over the bananas;
– Put in oven and bake for 90 minutes.

Step 2
– Stew potato cubes, leek rings and chili pepper with a bit of water until the leeks are soft and the water has evaporated;
– Add vegetable broth, bring the soup to boil, reduce heat and simmer for 15 minutes with lid tilted;
– Meanwhile (in a separate bowl) add tamarind paste and sweet soy sauce to the peanut putter, transfer a soupspoon of the liquid of the soup to the peanut butter mixture and mix well;
– After 15 minutes of simmering add the peanut butter mixture to the soup and simmer for another 10 minutes until the soup has a creamy texture.
– Pour into small cups or glasses, garnish with your favorite toppings (celery and sprouted beans for example), and serve with the caramelized plantains and/or some steamed rice.

With Love from The Happy Earth Kitchen

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