You are using an older browser version. Please use a supported version for the best MSN experience.

In the Mix – Amazing plant-based food ideas

Photos logoPhotos 16/11/2016

"The Mix - A loving blend of plant-based recipes" by Liora Bels published by teNeues offers vibrant, simple and healthy everyday meals that are rich in wholesome, natural, fresh ingredients and easy to make.

Liora Bels is a health food chef, certified nutrition expert and a food & style consultant.

Her philosophy is rooted in a holistic approach and she strongly believes that a conscious lifestyle and a healthy cuisine have a great, positive impact on our overall well being and a better future.

Here's a look at some recipes from her book.

© 2016 Mirjam Knickriem. All rights reserved Tahini Overnight Oats 

With fresh almond milk, turmeric and banana + your favorite toppings

© 2016 Mirjam Knickriem. All rights reserved

It's a great breakfast: creamy, filling, and superdelicious!

• 1 large, ripe banana, peeled, cut into chunks, and frozen

• 7/8-1 cup/200-250 ml fresh almond milk, or more if needed

• 1 Medjool date, pitted

• 3-4 tablespoons rolled oats, soaked overnight in filtered water and rinsed well

• 1 tablespoon raw unhulled tahini

• 1 teaspoon maca powder

• 1/2 teaspoon ground turmeric

• pinch of ground vanilla bean powder

• pinch of ground cinnamon


• bee pollen

• ground cinnamon

• unsweetened shredded coconut

• goji berries

• hemp seeds

• nuts and seeds 

Combine all the ingredients in a high-speed blender and process on high speed until creamy and smooth. Pour the mixture into a bowl and garnish with your choice of toppings.

Note: You can add a pinch of freshly ground black pepper to enhance the absorption of turmeric.

Borscht My Way

Simply good!

© 2016 Mirjam Knickriem. All rights reserved This is one of my favorite soup recipes in this book. So fragrant and vibrantly beautiful. This is my version of the classic Eastern European borscht. 

• 3 medium beets, peeled and chopped

• 2 medium carrots, chopped

• 6-8 plum tomatoes, quartered

• 1 small garlic clove, sliced

• 4 slices mild chile pepper

• 1 heaping tablespoon organic expeller-pressed coconut oil, melted

• leaves of 2 fresh sprigs thyme

• sea salt (I use Maldon)

• freshly ground black pepper

•2 1/8 cups/500 ml hot filtered water, or more if needed 

• 1-2 tablespoons freshly squeezed lemon juice


• Cashew Sour Cream

• handful fresh dill, or more if desired

• 1/2 teaspoon fresh shredded horseradish, or more if desired

• a few fresh mint leaves (optional)

• a few drops organic extra-virgin olive oil

Preheat the oven to 400°F/200°C. Place the beets, carrots, tomatoes, garlic and chile slices on a baking sheet and drizzle with the coconut oil, then season with thyme leaves and salt and pepper to taste. Stir and then roast, turning once or twice, until juicy and tender, about 40 minutes. Let the vegetables cool a bit and transfer three-quarters of them to a high-speed blender. Add the hot water and lemon juice and process on high speed until smooth. You may need to add more salt to taste or some more lemon juice if you prefer it more tangy.

Pour the borscht into bowls and top with the rest of the roasted veggies. Garnish with Cashew Sour Cream, dill, mint leaves (if using), and horseradish and sprinkle a few drops of olive oil over the top.

Note: I like to eat this soup with toasted Buckwheat Nut + Seed Loaf (page 172). It truly is a delicious combination.

You can enjoy the soup hot or cold—it's great both ways!

Creamy flavorful nut sauce

With roasted eggplant

© 2016 Mirjam Knickriem. All rights reserved I love everything about nuts! I do! And I find myself using them for almost every recipe—blending them in, using them as toppings for sweet and savory dishes. I am going for it. Can't help it—they're just too good and versatile.

Nut Sauce: 

• 9 tablespoons/140 ml filtered water, or more if needed

• 2 tablespoons nut butter, any kind you like

• juice of 1/2 lime

• 1 1/2 teaspoons chickpea miso, or any miso you like

• 3-4 slices fresh chile pepper

• 1 garlic clove

• pinch of sea salt (optional; I use Maldon)

• cayenne pepper 

• handful fresh cilantro


• 3 large eggplants

• 3 tablespoons organic expeller-pressed coconut oil, melted 

• pinch of sea salt 

• freshly ground pepper

 For serving: 

• fresh cilantro, chopped

• nuts and seeds

• slices of fresh chile pepper (optional)

To make the nut sauce: Combine the water, nut butter, lime juice, miso, chile pepper, garlic, salt, and cayenne to taste in a high-speed blender and process on high speed until smooth and creamy. Adjust the seasonings to taste and add more water if you desire a more liquid consistency. Add the cilantro and give it another quick blend.

To make the eggplants: Preheat the oven to 350°F/180°C. Trim the stems off the eggplants and cut them in half lengthwise. With a knife, score diagonal lines deep into the flesh of each half but not through the skin, in a diamond pattern. Place the eggplant halves on a baking sheet, cut side up, and brush generously with coconut oil. Repeat until all of the oil has been absorbed by the flesh and sprinkle with salt and pepper. Roast for 30 to 40 minutes, or until the eggplants are completely soft and flavorful.

To serve: Spoon the nut sauce generously over the eggplant halves and sprinkle with cilantro, nuts and seeds, and fresh chile if you desire.

Note: You can also serve the sauce with quinoa, lentils, steamed or roasted vegetables, or even use it as a salad dressing. Feel free to experiment.

Raw cheesecake


© 2016 Mirjam Knickriem. All rights reserved I lived in NYC in my 20s—it was so exciting and alive. This city definitely has a special pace, dynamism, and a beat of its own. I dedicate this recipe to New York City.


• 7/8 cup/100 g raw bean walnuts, soaked in filtered water for 7 hours and rinsed well

• 1/3 cup/50 g raw almonds, soaked in filtered water for 8 to 12 hours and rinsed well

• 11 large Medjool dates, pitted 

• pinch of ground cinnamon 


• 2 1/2 cups/370 g raw cashews, soaked in filtered water for 4 to 6 hours and rinsed well

• 3/4 cup/180 ml fresh almond milk

• 1/4 cup/50 ml pure maple syrup or coconut nectar, more or less to taste

• 2 tablespoons organic expeller-pressed coconut oil

• juice of 2 lemons 

• seeds from 1 vanilla bean

• pinch of sea salt (I use Maldon) 

Optional flavor add-ins:

• raw almond butter

• blueberries or raspberries  

• unsweetened shredded coconut

• lavender 

• toasted pistachios

• rose water

• or any other flavor you like

To make the crust: Put the walnuts and almonds in a food processor or high-speed blender and process until chunky. Remove and set aside. Now add the dates to the food processor or blender and process until minced. Add the ground nuts and cinnamon and process until a sticky mixture forms.

Divide the crust mixture into six even portions and press one into each cup of a six-cup silicone muffin form. You can use the bottom of a glass to really press the crust into the cups. Place in the freezer to firm up for at least 30 minutes.

To make the filling: Combine all the ingredients in a high-speed blender and process on high speed until silky-smooth. Taste and add more sweetener or lemon juice if needed. Spoon the filling evenly into the muffin cups. You can either add any flavor add-ins during the blending process or stir them into the cheesecake mixture after spooning it into the cups.

Freeze for 4 to 6 hours. Remove the cheesecakes from the freezer and unmold them about 20 minutes before serving.

Pea pistachio party

It's a hummus. Its so good!

© 2016 Mirjam Knickriem. All rights reserved I. Love. Peas. 

• 2 cups/300 g peas, freshly shelled or frozen

• 3 tablespoons + 1 teaspoon/50 ml filtered water

• 1/4 cup/60 ml organic extra-virgin olive oil, plus more for drizzling

• juice of 1 lemon, or more to taste

• 1 tablespoon raw unhulled tahini

• 1/2 garlic clove (optional)

• pinch of sea salt (I use Maldon)

• large bunch fresh cilantro

• pinch of cayenne pepper

• 1/2 cup/60 g pistachios, chopped

Steam the peas and set aside to cool. Combine the peas, water, oil, lemon juice. tahini, garlic (if using), salt, and most of the cilantro in a high-speed blender and process on high speed until creamy. Scrape down the sides if needed. Add the cayenne, then taste and adjust the flavor and texture to your liking; for instance, add more lemon juice if you'd like it tangier or more water for a thinner consistency. Spoon the pea hummus into your favorite dish, garnish with chopped pistachios and cilantro, and drizzle some olive oil over the top. Super delicious!

Note: You can replace the peas with chickpeas or any other legume you like. Have fun with it, experiment, and always adjust to taste!

© 2016 Mirjam Knickriem. All rights reserved

To learn more about "The Mix - A loving blend of plant-based recipes" by Liora Bels, visit the teNeues website.

image beaconimage beaconimage beacon