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Happy Earth Kitchen ©


Desserts & Snacks, Fully Raw, Recipes, Smoothiebowls, Workout & Recovery


Keep cool and cherry on

Summer calls for cooling foods and what is a better moment to put a little extra effort in your breakfast then weekends? Swap out your traditional Saturday pancakes or Sunday croissants for a gluten-free, sugar-free, cruelty-free nutritious, fully raw, half frozen smoothiebowl!

I have an on and off relationship with smoothiebowls and nicecreams (the healthy version of ice creams) and different variations have been considered in our kitchen: the green version, the tropical version, the plain version, the extraordinary version and obviously, this particular cherry-choc version.

Superfoods in my superbowl
One of the sweet highlights of summer is fresh, locally grown cherries, and the combination of cherries and chocolate is a classic and unbeatable marriage. Since superfoods are popular, they’re smartly packaged and slyly marketed by corporations. But don’t let them fool you, superfoods aren’t defined by their exotic origins or unpronounceable names. Our good old cherries are also considered a superfood. They are nutritious powerhouses, packed with vitamins, minerals and antioxidants, which combat cancer and high blood pressure and according to a Michigan State University research, also relieve pain as effectively as aspirin…!

Another superfood is raw cacao (not to mistaken for the processed cacoa powder). Cacao is one of the most nutrient rich and complex foods. It is also the highest source of magnesium (an electrolyte lost through sweat and depleted by stress hormones, processed sugars, caffeine and pharmaceuticals), one of the most deficient minerals among Western populations. You can buy raw cacao beans or cacao nibs and make your own powder in a coffee grinder or of course feel free to use a cacoa powder of your own choice, available at your store. Just make sure it isn’t sweetened or mixed with other ingredients.

For this recipe you need only three ingredients. The first two are obvious. The third ingredient is banana. Bananas are a (raw-)vegan’s best friend and a key element in smoothies, smoothiebowls and nicecreams. It gives these kinds of recipes the right softness, richness and sweetness. Bananas are nutrient dense, potassium rich, cheap and easily available throughout the year. But make sure to use bananas when they’re ripe. And that doesn’t mean when they just have turned yellow. Ripe means spotted, with a nice leopard skin, rrraawwww…!



(immersion) blender or food processor

– 2 bananas
– 2 cups frozen cherries
– 2 tablespoons cacao powder (preferably raw cacao)
– Topping of choice

Blend until smooth and sprinkle with topping of choice. If you want to use fresh cherries instead of frozen ones (they are, after all, in season), make sure to use frozen bananas instead. Enjoy!

With love from the happy earth kitchen


Happy Earth Kitchen © / Giorgio Oehlers

Adopting a plant based diet


Why going plant-based?

This week, something remarkable happened in the Netherlands. Urgenda (the Dutch organization for sustainability and innovation) won the lawsuit for better climate policies they filed against the Dutch government. In an interview after the victory, director Marjan Minnesma expressed the urgency for a better climate in plain language. She said that it’s just a matter of time that climate change due to CO2 emissions will result in drought and food shortages in various parts of the world, which will lead to a massive influx of people into wealthier parts of the world, which will unleash wars.

Well it’s that simple. If we don’t take better care of our planet, it will get out of balance and people will starve. We in the West will experience war up close and our children will grow up in it. Therefore, the court found that the Dutch State has to take its responsibility. Great news, but responsibility is also our task, the inhabitants of the Earth. 

What has diet got to do with it?

The production of meat and other animal products has a heavy impact on the environment. One of the most effective things an individual can do to lower their carbon footprint is to avoid all animal products. Given the growing world population and food insecurity, raising livestock is also inefficient. It’s a waste of resources we desperately need to conserve, because livestock consume much more protein, water and calories than they produce. 

But veganism is also part of compassionate living. The days of hunting and gathering are over which means animals don’t have a fair chance against humans anymore. We’re exploiting them, hurting them, testing our cosmetics on them and leading some of them to extinction. Yet we love our pets and would do anything for them. We have to understand that, in terms of the ability to feel pain and suffering, there is no difference between a cow and a dog. Veganism is taking a stand against animal cruelty and animal exploitation everywhere.

Last but not least, studies show that many of the Western diseases can be prevented and sometimes even reversed by a plant-based diet. This means that the solution for exploding health care costs and expensive, painful and unnecessary surgeries is quite simple… And on a more popular note, a plant-based diet can help you lose weight and gain energy.

“Every kilogram of beef requires 100,000 liters of water to produce. By comparison, a kilogram of wheat requires just 900 liters, and a kilogram of potatoes just 500 liters.”

But how…

Changing your lifestyle is a tough game and when it comes to long-term success, going cold turkey isn’t always the smartest choice. Chances are that you will find your new lifestyle too extreme, too overwhelming or difficult to maintain. Before you know it you’re back to where you’ve started, feeling either guilty or defeated, promising yourself that you will start over next Monday, next month or well, after Holiday Season…

I believe that giving your body and mind the time to adjust to new things and to a certain way of eating has a much higher chance of long-term success. Adding better foods to your current diet and slowly but surely eliminating the bad ones is the easy way to work towards a healthy, diverse plant based diet. Remember that going plant based is not a quick fix or a fad diet. It is a natural way of (re)gaining balance and a long term investment in your health, in animal wellbeing and the future of our planet.

Whether you are a heavy meat eater trying to shed off some pounds and reach better health, or whether you are a vegan-curious vegetarian. Whatever your current phase or goal is, you can use the steps below as a guideline to achieve your personal goals and in the end maybe become vegan, saving your health, the animals and the one and only planet we call home.

Phase 1: From Meat-Eater to Flexitarian

If you are a meat eater I suggest you start with a semi-vegetarian or flexitarian diet, eating meat a couple of days a week at most, incorporating at least 2 or 3 fully meatless days. Apply simple rules that work well for you. For example challenge yourself to only eat meat when you’re eating out, on specific days of the week, or on certain occasions. Make an effort to increase the amount of vegetables and reduce the amount of meat on your plate. Also you can start with incorporating 1 raw meal to your day, for example a (green) smoothie for breakfast. Maintain this phase for about 3 months. If you’re feeling comfortable and confident at the end of the 3 months, move on to the next phase. If this phase is already difficult for you and it still takes a lot of effort, just take more time. Remember that the aim is to go slow and steady not quick and sloppy.

“Stride forward with a firm, steady step knowing with a deep, certain inner knowing that you will reach every goal you set yourselves, that you will achieve every aim.” ~ Eileen Caddy

Phase 2: From Flexitarian to Pescetarian

Congratulations, you did it! You significantly reduced your meat consumption. Probably you already feel lighter, more energetic and you might have even noticed better digestion. You’re ready for the pescetarian phase. In this phase fish and shellfish is the only animal meat you’re eating. Although you can have seafood, don’t exaggerate, don’t go eating fish 7 days a week. Look at it as something special, maybe something you order when eating out or when you really crave it. And when you do, make sure you choose high quality, sustainable seafood. We all heard of mercury contamination and of the effects of overfishing. The more you focus on fruits, vegetables and starches, the better. From my own experience, this is a diet that can be easily maintained. In fact I was pescetarian for years, it is a way of eating that offers you lots of options and you’ll never feel an outcast during social situations. Maintain this phase for another 3 months. Again, when you feel confident, move to the next stage. If you’re struggling, hang in here for a little longer.

“Give a man a fish and you have fed him for a day. Teach a man to fish and he’ll overfish the hell out of ‘em.” ~ Groucho Marx

Phase 3: From Pescetarian to Lacto-Ovo Vegetarian

The third step is to not eat any dead animals anymore (nope, not even shrimps, tuna or chicken broth), the good old vegetarian diet! However you still are allowed to eat animal products if you want, like dairy, eggs and honey. Nowadays every restaurant has a wide variety of vegetarian options and nobody will give you a weird look when you say you are vegetarian. In this phase you might wanna inform your friends and family about the new meat-free lifestyle you’ve adopted, so they can take this into account during social situations. It is a good idea to pay attention to which animal products make up a large part of your diet, so you can start looking for plant based alternatives. Are you a big milk consumer, then there are many plant based alternatives on the market, try them and see which one you like best. If you are a cheese lover (let’s be honest, who isn’t?), then you might want to start experimenting with making your own cashew ‘cheese’ and see if this is an alternative you like. You get the point, start experimenting, because my friend, in about 3 months, you will not only be meat free but also dairy and egg free!

“Times of transition are strenuous, but I love them. They are an opportunity to purge, rethink priorities, and be intentional about new habits. We can make our new normal any way we want.” ~ Kristin Armstrong

Phase 4: Lacto-Ovo Vegetarian to Semi-Vegan

I call this phase the semi-vegan phase or the non-strict vegan phase. In this phase you eliminate eating all animal products like dairy, eggs and honey on their own. That means no more cheese on your sandwich, no more yoghurt as a workout-snack and no more scrambled eggs for breakfast. However at this point you don’t have to worry about reading all the labels too much to figure out if a certain food contains (small amounts of) animal products like eggs, powdered milk or butter. If you really want to have a bite of a carrot cake or fresh Italian pasta (which most probably contain egg) go ahead and have some. On the other hand you might wanna be aware of which foods are vegan and which are not, so you can make conscious decisions and transition more easily to the final stage. For example in this phase you might want to start choosing sorbet over ice cream, dark/raw chocolate over milk chocolate, rice noodles over egg noodles and bagels over croissants. (Not that I encourage you to eat any processed foods, but just to give you an idea of vegan alternatives for popular non-vegan foods).

“To improve is to change; to be perfect is to change often.” ~ Winston Churchill

Phase 5: Fully Vegan

Finally eliminate products that contain any animal products. This of course is the hardest part and it can, despite the transition period, be very overwhelming. Reading all the labels, not only of food but also of non-food products, doing research, finding new places to eat out, replacing your beauty products and finding ways to fit in during social gatherings can be hard, time consuming and overwhelming, so I would recommend to take all the time you need in the previous semi-vegan phase to slowly educate yourself. Actually it is far better to stay in phase 4 forever then to fall back into old eating habits because you feel this is all too strict and complicated. Be realistic and remember that every step in the right direction is better then taking no step at all. Being a flexitarian is better than being a heavy meat-eater and being semi-vegan is better than being vegetarian: certainly for the animals and for the planet and in my opinion also for our health!

“Quite simply, the more you substitute plant foods for animal foods, the healthier you are likely to be. I now consider veganism to be the ideal diet. A vegan diet – particularly one that is low in fat – will substantially reduce disease risks. Plus, we’ve seen no disadvantages from veganism.” ~ Dr. Colin Campbell

With Love From the Happy Earth Kitchen

Happy Earth Kitchen ©

Coco-Mango Sundae

Desserts & Snacks, Fully Raw, Workout & Recovery


A sweet treat without the cheat…

Treat doesn’t have to be a cheat. You can make yourself the best, the sweetest, the creamiest and the most colorful treat without using any dead foods or allergens to which your body responds poorly. Meet my current addiction, a Coco-Mango Sundae. Pure indulgence without the guilt, a sweet treat without having to cheat!

The base of this sundae has just 2 ingredients: mango & coconut milk. Depending on your preference for consistency, you can add half a banana. Doing this will make the Sundae a little more creamy and fluffy, which has my personal preference. To be honest, this part of the recipe is all you have to remember, because even without the bells and whistles, it’s damn good! But of course we want to put a little more effort in it and push it a little further to make it even better.

The second step is choosing a soft fruit that can be used as a sauce. I used blackberries in this recipe, but the options are endless really.

The final touch is adding crunch. Oooh I like chrunch. Magic for me is in contrasting food textures. And I guess manufacturers of processed foods put a lot of research, money and effort in creating perfect textures. From Twix to Ben&Jerry’s and from M&Ms to Magnums, they all owe their success to the in-the-mouth contrast of the smooth and creamy with the crisp and crunchy. So that’s what we wanna do here as well, only we are choosing whole foods clearly.

How about a sprinkle of cacao nibs, sprouted buckwheat, rawnola or chopped nuts to contrast with the fluffiness of the coco-mango icecream and the juiciness of the sauce?



Immersion Blender or high speed blender

2 cups mango cubes – frozen
½ a banana
1 cup coconut milk
4 blackberries
5 raw almonds – chopped

– Blend the frozen mango cubes with the banana and coconut milk, leaving it somewhat chunky.
– Transfer the ice cream to a glass or bowl.
– Squeeze the blackberries between your fingers on top of the ice cream. (or crush it using a fork)
– Sprinkle chopped almonds on top.

Enjoy as dessert, treat, breakfast or workout snack!


With love from the Happy Earth Kitchen.


Happy Earth Kitchen ©

Cool Summer Smoothie

Fully Raw, Juices & Smoothies, Recipes, Workout & Recovery

A honeydew smoothie to refresh, replenish and cool down…

This smoothie hydrates & refreshes like (almost) nothing else. Its high water and high potassium containing ingredients make it an excellent drink on hot and sticky summer days or before or after working out.

Honeydew, cucumber, mint and coconut water is all you need. If you don’t have any coconut water available, regular water is also fine, but the coconut water just perfections this smoothie. Here’s why.

Coconut water
Coconut water is often described as nature’s sports drink, and not for nothing. It is a natural source of electrolytes, containing 5 key ones of them: sodium, potassium, calcium, magnesium, and phosphorus. Because electrolytes are lost through sweat, replenishing your body on hot days or after physical exertion is important.

The carbohydrates in fruit break down into simple sugars (fructose) in the body and provide you with instant energy. The honeydew’s high water and potassium content is effective at maintaining healthy blood pressure levels, while the copper content supports your body’s ability to repair its muscles and tissues. Just what your body might need during exercise.

Cucumber is a family of the melon and like melon, great for (re)hydration, due to its high water content. Moreover, one cup of cucumber provides 11% of your daily needs of Vitamin K, important for improving calcium absorption, which is essential for optimal bone health.

For me the pleasant scent of peppermint works as an energizer. It refreshes and cools down the body. As a bonus mint has painkilling and anti-inflammatory effects, very useful for performance, exercise and recovery.

If you’re having this smoothie as a workout snack, drink it 30-60 minutes prior to your workout, or within 30 minutes after your workout. After you’ve pushed yourself, your body is too tired to work at heavy digestion, so keeping it light within that timeframe is ideal. If you want to make this your main post-workout meal, I would say, double the size and feel free to add some protein in the form of hempseeds / hemp protein or coconutmilk, some ground flaxseed and drink it within 60 minutes after working out.


The perfect way to serve this smoothie is in a honeydew bowl of course.



½ a honeydew – seeds removed
¼ a cucumber – sliced
a sprig of mint
1 cup of coconut water

Blend until smooth and serve in a glass or in a honeydew bowl.

With love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Mono Color Island / Rainbow week  


Eat the rainbow!

Last April, with the arrival of spring weather, I decided to go on a mono-color island (is that a term yet?). You probably heard about mono-meals which means that you’re eating one type of food at each meal, or about banana or watermelon island, which means that you are eating one type of food for a certain period of time and last but not least about a rainbow cleanse, which focuses on detoxing with juices that contain a wide variety of plant colors. The idea behind all these different approaches is to ease and facilitate the digestion, to give your system a rest and to reset the body. Well I decided to do something similar with a different twist. Eat from a different food color group each day, during 5 days for optimal nutrition, detoxification and physical & mental relaxation.

Why focusing on color?

The chemicals that give fruits and vegetables their significant color are called phytochemicals or phytonutrients (Phyto meaning plant in Latin). Epidemiological studies suggest that consumption of these nutrients may have disease preventive properties [2]. Most foods do contain phytochemicals, but the easiest way to get them in is by eating more fruits and vegetables of different colors.

Phytochemicals in freshly harvested plant foods are the highest and degrade during processing, including cooking. Eating fruits and vegetables in their raw, natural state is therefore important. The exception to this ‘no-heating rule’ is carotenoids such as Beta-carotene (found in carrots) and lycopene (found in tomatoes). They may remain stable or even increase by cooking, however prolonged cooking should be avoided. Slow cooked carrot soup or tomato sauce might therefore be an excellent and healthy addition to a mainly raw diet.

It seems that most people don’t get enough phytochemicals in. To maximize your health you should be aiming at eating one cup of each color everyday. If you don’t want to think about this recommendation throughout the day and want to ‘just get it over with’ first thing in the morning, a mixed rainbow juice or rainbow smoothie for breakfast can be very helpful. However, being aware of what you eat and adding as much color from fresh plant foods as possible to every meal can help you to adopt healthy and balanced eating habits.

So here’s how my five days on mono colour island looked like.

Day 1

Orange Island

Day 1 of the rainbow week was a trip to Orange Island. I’ve been loading up on beta-carotene, the pigment that gives orange foods their color and is converted in the body to vitamin A. Beta-carotene is a powerful antioxidant, protecting the cells of the body from damage caused by free radicals. It reduces risks of cancer, hydrates your skin and protects it during sun exposure, helps maintain good vision, regulates immune system and improves heart health by decreasing blood pressure. Although cooking improves the availability of carotenoids in foods, prolonged cooking should be avoided.

Phytochemicals in orange foods: i.a. Alpha Carotene, Beta-Carotene, Beta cryptoxanthin, Hesperetin.
Sources: Carrot, orange, tangerine, turmeric, sweet potato, mango, papaya, pumpkin, apricot, persimmon and peaches etc.

My Orange Menu

Breakfast: carrot-orange-mango smoothie with curcuma & cinnamon.
Lunch: Papaya monomeal.
Dinner: Big mango-carrot-papaya salad.
Snack: Oranges.

Day 1, Orange Island

Day 1, Orange Island


Day 2

Green Island

Day 2 on rainbow week was a trip to Green Island. Green fruits and vegetables contain a range of phytochemicals including lutein, zaexanthin & flavonoids. Benefits are a lower risk of some cancers, eye health, lung health, strong bones, strong teeth and rejuvenated muscles. So it might be a good idea to stock up on green foods if you’re working out a lot! Oh and the darker green, the better.

Phytochemicals in green foods: i.a. Lutein, zaexanthin, flavonoids.
Sources: cucumber, zucchini, green tea, spinach, broccoli, kale, parsley, green apple, celery, string beans, peas etc.

My Green Menu

Breakfast: Green juice with cucumber, green apple, lime, spinach, mint and wheatgrass powder. (get more green juice recipes here)
Lunch: Springrolls filled with green veggies and green apple with an avocado dipping.
Dinner: Veggie broth with string beans, peas, zuchinni and spinach with dill and lime.
Snack: Green apples

Day 2, Green Island

Day 2, Green Island


Day 3

Red Island

Day 3 of the rainbow week was Red Island. The phytochemicals that give red foods their color include lycopene and anthocyanidins, proven to fight heart disease and prostate cancer and to support urinary tract and DNA health.

Phytochemicals in red foods: i.a. lycopene, ellagic acid, quercetin, hesperidin, anthocyanidins
Sources: tomatoes, watermelon, cherries, raspberries, strawberries, cranberries, red bell pepper, beets, cranberries etc.

My Red Menu

Breakfast: Watermelon monomeal (eat watermelon on its own, combining it with other fruits/foods causes it to ferment in your body which causes digestive problems like bloat/gas etc).
Lunch: Monomeal of red apples.
Dinner: Big jar of red chevice (tomatoes, red bell peppers and beets with lemon juice and apple vinnegar).
Desert: Cherry-banana nicecream.

Day 3, Red Island

Day 3, Red Island


Day 4

White Islands

On day 4 of Mono Color Island I ate white fruits & veggies only. I didn’t know but apparently only 14% (!) of the people eat enough foods from the white food-group. And we’re not talking about pasta and bread here, we’re talking whole plant based white foods. Their key benefit is increased immunity, healthy bones and circulatory health. I started the day with a cabbage-ginger juice. The taste is something I don’t get used to, but doing this daily has great benefits for healing your gut if you have any symptoms of IBS (like me) or leaky gut syndrome for example.

Phytochemicals in white foods: i.a. EGCG, allicin, quercetin, indoles, glucosinolates
Sources: cauliflowers, coconuts, onions, ginger, pears, bananas, fennel, mushrooms and turnips etc.

My White Menu

 Cabbage-ginger juice.
Banana-cashew mylk.
: Monomeal of pears.
: Cauliflower rice with grilled mushrooms and grilled cauliflower.

Day 4, White Island

Day 4, White Island


Day 5

Purple/Blue Island

Blue/purple fruits and veggies are rich in flavonoids and contain the highest concentration of antioxidants (the darker the food, the more). They help prevent cancer and urinary tract infections, are anti-aging, good for heart, liver and healthy vessels.

Phytochemicals in purple/blue foods: i.a. flavonoids, resveratrol, anthocyanins, phenolics
Sources: Blackberry, blueberry, elderberry, purple grapes, plums, black beans, eggplant, red cabbage, acai berry etc.

My Purple/Blue Menu

Breakfast: Purple grapes and blueberries.
Lunch: Berry Sorbet.
Dinner: Eggplant lasagna with red cabbage / red cabbage salad.
Snack: Grapes.

Day 5, Purple Blue Island

Day 5, Purple Blue Island


I wanted to do one more day with yellow foods, but my schedule didn’t really allow me to. But since yellow and orange foods are often considered in the same group, I felt free to cheat a bit and skip this one 😉 I might do a yellow day another time.

Next time you’re in the produce section of your supermarket I challenge you to shop according to color and see if you meet the ‘1 cup of each color everyday’ advice! Good luck!

With love from the Happy Earth Kitchen



1. Hung, H.C., et al., Fruit and vegetable intake and risk of major chronic disease. J Natl Cancer Inst
2. UC Cooperative Extension Center for Health and Nutrition Research Department of Nutrition, University of California Davis, CA – Nutrition and Health Info-Sheet for health Professionals
3. Phytochemicals.info
4. Precisionnutrition.com

Happy Earth Kitchen ©

Creamy Vegan Mustard Soup

Cooked Meals, Recipes

When I found out I was lactose intolerant many years ago (back then I was only vegetarian), I was afraid to eat anything that looked creamy. Actually I carried that habit with me until recently, thinking that if it looked creamy it sure had to contain dairy (cream, milk etc.) or at least high amounts of fat (from oil, nuts, coconutbutter etc.) Then one day I was served this luscious creamy vegan Jerusalem Artichoke soup at a restaurant and was totally inspired to create a soup in my Happy Earth Kitchen that would be crazy creamy, yet 100% plant-based and at the same time super low fat. Well, it bore fruit and the result is here for all to see, try and taste.

This Mustard Soup will provide you with at least your daily requirement of veggies. Moreover, it fits within the rawtill4, HCLF, Forks Over Knives lifestyle and within the starch based / McDougal diet. If you want to serve your non-vegan guests (who secretly still think you’re living either on lettuce&carrot or on coke&chips) a vegan dinner, this rich soup is a great starter that will help put aside all preconceptions about veganism, so that everyone can relax and enjoy their evening.

Creamy Mustard Soup in the making.

Creamy Mustard Soup in the making.

Creamy Mustard Soup in the making.

Creamy Mustard Soup in the making.

Creamy Mustard Cauliflower Soup

Creamy Mustard Cauliflower Soup


Serves 2 as a main dish (or 4 as a starter)


1 head of cauliflower – stem removed
1 leek – white part cut into rings
1 onion – chopped
2 cloves garlic – chopped
½ a cup of white rice – rinsed
A bunch of parsley – stem and leaves cut seperately
1 tsp cumin
½ tsp dried fennel
½ tsp ground coriander seeds
1 tbsp (whole grain) mustard
1 liter cooked water (or vegetable broth)
salt and black pepper to taste


– Stew onion and garlic with half a cup of hot water until soft, takes about 4 minutes (if you do use oil, you can also substitute some unrefined oil with the water).
– Add leek, chopped parsley stems, cumin, dried fennel and ground coriander seeds and stew a few minutes more.
– Add cauliflower, rice and water and bring to boil.
– Simmer and let cook with lid on until all the ingredients are soft (takes about 15-20 minutes).
– Puree the soup with an immersion blender, add the mustard and add salt and pepper to taste.
– Serve with some parsley leaves and a drizzle of pure coconutmilk.

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Epic healthy golden oven fries

Cooked Meals, Recipes

These Rawtill4-style High Carb Low Fat oven fries are epic to say at least. They’re crispy, crunchy and for reals taste like the deep-fried ones. The secret is in the spiced cornmeal coating and in the baking time (admittedly, you have to be a little patient to achieve the best result). Bae and I enjoy a really big portion of these every Sunday, our self-proclaimed ‘movies, fries and PJs’ night. And on Mondays, we look forward to the next Sunday 😉

We use about 750 grams of potatoes per person. Yes that’s a lot. And no, they won’t make you fat. Not if you’re not consuming any high fat or highly processed sauces with them at least. I highly recommend that you use organic potatoes, since potatoes are one of the most contaminated produce by pesticide use.

I do use a bit of coconut oil in this recipe to protect the fries from sticking to the pan, but if you’re very strict about no fat, you can go without the coconut oil of course.

Epic Oven Fries preparations

Make sure there is enough space between the fries

The epicness is determined by the right baking time & coating.

Enjoy your Epic Oven Fries

Can be served as a main or as a side dish.


Serves 1 person (2 persons when eaten as a side dish)


750 grams organic potatoes
2 tablespoons of cornmeal
1 teaspoon paprika powder
1 teaspoon of garlic powder (or 1 clove fresh garlic)
½ a tablespoon of extra vierge coconut oil (optional)
sea salt to taste


– Preheat oven at 200C (390F)
– Line your baking tray with baking paper.
– Peel and cut potatoes into fries.
– Wash potatoes to remove a bit of the starch.
– Pat dry the potatoes with a clean tea towel or paper towels, this will make them extra crunchy.
– Mix the cornmeal with paprika powder, garlic powder and sea salt.
– Put the potatoes in a bowl, add coconut oil and the cornmeal mixture.
– Mix well using your hands until fries are evenly coated.
– Transfer fries to the baking tray and bake them for about 1:15 hours, flipping them half way.

Yes, that’s a long wait when you’re hungry, so you might wanna plan ahead!

With Love from the Happy Earth Kitchen

Happy Earth Kitchen ©

Cold Pressed ‘Everything Juice’

Fully Raw, Juices & Smoothies, Recipes

I call this the ‘whatever is in your fridge’ aka ‘Everything Juice’. Whether your goal is to get a high dose of mixed nutrients in or saving your fruits and veggies from ending up in the trash, this juice is an awesome, healthy and smart solution.

Basically you can use anything available in season or in your pantry, but make sure the main ingredient is something you truly enjoy, for most people that can be apples, oranges or carrots (for they have a slightly sweet taste and are high water content, ideal for juicing).

If there are any fruits and veggies you don’t like, feel free to leave them out or replace them with something else. I want your juice to be enjoyable, not something you feel forced to drink for health reasons.

Mix it up, use what ever is in your pantry.

Mix it up, use what ever is in your pantry.



Makes about 5-6 servings




4 apples
4 carrots
3 beets
2 oranges
1 sweet bell pepper
1 cucumber
1 grapefruit
1 lemon or lime
1 thumb size ginger

I prefer to juice in bigger batches, because cleaning the juicer can be a pain in the neck. I divide the juice in portions and store them in the freezer. This way the nutrients are not lost and I can get my morning fix without the drama of peeling, cutting, juicing and cleaning. All you have to do is remembering to get one out of the freezer before going to bed.

Juice it up

Juice it up


To supercharge this juice, add a teaspoon wheatgrass powder to your serving. If you don’t have any wheatgrass powder and aren’t planning to buy any, adding some dark leafy greens to the recipe is also an option. Anyway, I promise you that your energy levels will thank you after kicking off your day with this a juice like this!

With Love from the Happy Earth Kitchen

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