Posted in English

Hasta La Vista…

Dear Social Media Friends,

some may have noticed, some not, that I have been very silent here. IT’s not that I don’t have ideas anymore to write. In summer I actually experienced a burn out that slowed me down with everything. All of a sudden when I couldn’t keep up with the pace the Lord showed me how noisy it has been around me and how I’ve numbed myself over a long period of time with all kinds of destractions. Social media had developed as one major noise in my life.

Now, I’m doing already ways better but I’m not done yet… so I’m taking a further step: a sabbatical, a break from Social Media. If you want to get in touch with me you will find a way to call me, write to me an E-mail or letter or you meet me at home. In this season of life I only want real personal contact with people. No group chats. Life has been too noisey and destracting. Let me get back to some chore roots, to breath, hear, see, taste, feel again in all the senses that life offers.

Will I still be writing? Yes, for sure, but I won’t be publishing for now.
Will I come back? I don’t know yet. The sabbatical, I believe, will show, which platform will be still relevant to me.

Life is too precious to just rush through it. My body is too valuable to just fill it with a bunch of information that my brain can’t process. People are meant for real community, to be seen and accepted in their full image and meant to experience real life in all its beauty, senses and forms.

Hasta la Vista, for now 珞

Posted in childbirth, English, Family, Mama sein, spiritual topics, womanhood

– From traumatic to very beautiful

Since I keep hearing of traumatic birth experiences, I feel deeply on my heart to share my own experience because I found a way how delivery can be a very beautiful, faster, less painful/ more bearable experience. I believe every mother can prepare herself for a rather positive experience of delivery.

1st child: Josephine Okekeni

For my first delivery I thought, well when I visit a birth preperation course and follow all the instructions the midwife gives, then I will be prepared enough. So the day came when I woke up in the middle of the night with contractions. I looked at the clock to observe how often they were coming and as they became more regular and intense, we decided to drive to the hospital. On arrival, the doctor immediately examined me and told me that the Cervix was only 1 cm opened, that we still had a lot of time and we could even go home… But since we had just driven 30 minutes and feeling nervous (being our first child), we decided to stay. I was sooo nervous that my body tensed up making every contraction even the more painful and as a result delayed the opening of the Cervix. Thank God that I was the only prego in the Maternity ward on that day so atleast I could freely move around, which did not really helped me to relax, and this time felt like forever. I had to take some painkillers in between. At midnight there was a shift change for the midwives and the midwife assigned to me came in stressed and seeing how exhausted I had become, persuaded me to do a Peridural Anaesthesia (PDA) so that I could rest a bit and regain strength for delivery after a long day. I had to succumb to her persuasion even though I had no idea what that would mean. I had to sign a paper that if anything went wrong, it would be at my own risk. That was a bit scarry. But finally after I got the PDA, everything went well and I could sleep for about three hours. Then at sunrise – it was already 24 hours spent in the hospital. Another shift change brought in new sets of midwives. This time, a younger and very energetic midwife was assigned to me and also, my Cervix was wide opened. The Midwife helped to “break my water“ and this led to stronger contractions. Because of the PDA, my left leg was numb so that the Midwife had to hold it up to enable me push while lying in bed. The Midwife gave me several instructions so that at 11am, after 30 hours in the hospital, our wonderful baby girl Josephine Okekeni was born. We stayed for three more days in a family room together in the hospital before we were released to go home. It was a baby-friendly hospital, so they supported me a lot in breastfeeding and bonding as a family.


2nd child: Charlotte Okpunyi

When I started to prepare for the 2nd birth I noticed that the fear of delivery was stronger than the excitement for the baby. At the same time my midwife abandoned me when she didn’t have enough women for the birth preparation course – afterall for my good. So I had to find my own way, which felt in the beginning quite frustrating because I only had 6 more weeks before delivery and I felt so alone in this. But then I cried out to God and started browsing for resources that would help me to prepare well and finally, I found a very good book that a christian lady recommended on Youtube. This book is what I want to share with you now:

Book ‘Supernatural Childbirth’, by Jackie Mize

Authored by  Jackie Mize and called Supernatural Childbirth. It’s a book with a lot of positive testimonies of childbirth, some with mostly practically no labour pains. The last pages contain prayers and proclamations. The woman who recommended this  book also shows a video on how while she was on her way to the hospital was so full of life, positive, excited, and praising God. She documented how she experienced a very beautiful almost pain free delivery and that got me also very excited for my own. I started reading the book and kept thinking I had enough time to read all through.

My due date was the 25th of December and we had a very lovely family friend who blessed us with a date-night while she  babysitted our little daughter. We chose Friday the 9th of December so my husband and I could go to the cinema and afterwards to a greek restaurant. During the day I felt some light contractions but not like serious ones. While eating in the restaurant they got stronger and stronger but then I just joked about it saying what if we have to drive straight to the hospital after the date. Around 10:30 p.m. we made it home and chatted a bit with our babysitter. Josephine was sleeping by then and I noticed that the contractions were somehow getting more intensed. I decided to lay down to relax to see if the pain would reduce. We already sent the babysitter home but I told her please leave your phone on in case we need to call you back this night. After briefly lying in bed, I noticed that it was actually getting serious now. Unfortunately, we couldn’t reach my friend again so my husband had to drive me to the hospital while our little daughter kept sleeping alone at home. At the hospital  the Midwife examined me immediately and seeing that my Cervix was already 7cm wide, she panicked also because she still had to fill in some paper works for me. At the same time she sent my husband home to take care of our daughter. Even though the Midwife was so stressed out, I was calmed and relaxed. After less than one hour, with some few pushs, our second girl was born, there was a litte labour pain, again in bed without any complications.


3rd child: Elyon Ocheri

For the 3rd child I wanted to have an even better experience. The third baby was as heavy as the first child and my experience was very beautiful, self determined, and fast without the need of much help.

I had already a good experience with the book. So this time I was totally positive about it, no fear left. The only challenge was what to do with our two kids at home. This time I came across an article about good labour positions, saying straight ones are the best and lying in bed is the most contradictive one, where the baby can’t flow well causing more pain. But this is a position that doctors encouraged since it gives them more overview and control. Through that new information I definitely wanted to try a different position. Briefly before delivery I also did some breath exercises with my midwife. This time I just used the book for prayer and some proclamations with the last pages which really helped. When the day came with contractions in the morning I prepared for hospital and made sure that the kids were ready for kindergarten. We also had informed some people (as a back-up plan) who could take care of our girls if it would happen at different times. I also imagined which times would be best and my biggest desire was that my mom would be there for the girls. On that particular morning when the contractions were getting stronger, I called my mum. She immediately confirmed that it’s happening and that she will take the next train to us. At this moment I realised that we had to make ready for the hospital. This time the pain was more in the back, which was very uncomfortable, especially sitting in the car. But most importantly we made it to the hospital on time. I had two midwifes who attented to me, cause I was considering a water birth. They hardly needed to help me. I followed my instinct. Mostly processed the labour on a mat with a gymnastic ball. And since I was very heated up, I hardly could hold my husband. But when one strong contraction came I had to grap his hands and the water broke in that glorious moment. The contractions intensified and I pushed about 3 or 4 times till the baby was out. This was the most beautiful delivery I ever experienced, so self-determined, with cheerful music in the background and so smooth. Even the midwifes thanked me afterwards  for allowing them the honor of witnessing such a beautiful childbirth.

Posted in Basteln mit Kindern, Deutsch, Familie, Kreatives, Mama sein, Nähen lernen, Nähen mit Kindern, Osterdeko, Ostern

Hasen selbst nähen

Was du brauchst:
  • Filz DINA4
  • Nähgarn
  • Nadel
  • etw. zum Ausstopfen z.B Watte
  • evtl. Stoffreste
  • schwarzer Edding
  • Schere
  • Hasenschablone
Hase mit einer Schablone auf dem Filz 2x aufmalen und ausschneiden. Wenn noch etw. drauf genäht werden möchte, wie Knopfaugen oder Motive auf dem Bauch, wie im Bild, jetzt am besten  noch machen. Dann beide Hase übereinander legen und mit dem Nähgarn und Nadel den Kopf zusammennähen. Nähtechnik: immer von unten einstechen. Wenn der Kopf zusammengenäht, können Ohren und Kopf ausgestopft werden. Danach wird bis unten weitergenäht. Dann wird Körper ausgestopft und der letzte Teil zugenäht. Jetzt kann noch ein Gesicht aufgemalt werden und ein Bobbelschwanz mit Watte am Hintern aufgeklebt werden. Das war eine ideale Übung, um mit meiner 5-jährigen Tochter Nähen zu üben. Perfekt wäre hier natürlich eine Kinder Nähnadel zu verwenden. Wir hatten das gerade aber nicht parat und mit meiner Mithilfe ging’s dann auch so.

Ein paar Tage später hab ich diesen Hasen zum Kaufen entdeckt. Auch ein gutes Motiv zum selber Nähen. 😉
Posted in Back-Rezepte, Deutsch, Ernährung

Rezept der Woche

Hier ein Rezept, das unsere Woche soo versüßt hat. Das Gute, er ist ohne Zucker und ohne Weizen. Ein Nachtisch, der ohne Bedenken verzehrt werden kann.


für 4 Portionen:

• 2-4 Bananen (je reifer u. mehr desto süßer)
• Evtl. 1-2 TL Honig
• 100g Hirse
• 1l Milch
• 6 EL Kakaopulver
• 4 EL Mandeln (gemahlen)

Die Hirse mit heißem Wasser im Sieb ausspülen. Danach in einem Topf mit Milch, Kakaopulver sowie gemahlenen Mandeln verrühren, kurz aufkochen und bei kleiner Hitze ca. 40 min. aufquellen lassen. Bananen schälen und mit einer Gabel zerdrücken. Zermatschte Bananen zum Brei geben und umrühren. Voila, fertig! Wer möchte kann noch ein paar Bananenscheiben zum Verzieren nehmen (evtl. mit Zitronensaft beträufeln). Der Nachtisch kann warm, sowie kalt verzehrt werden. Nach einem Tag im Kühlschrank fand ich ihn persönlich am besten.

Was hat deine Woche versüßt?
Gerne hier posten 😉

Posted in Deutsch, Familie, Frau-sein, Haushalt, Mama sein

Plane und lass dich von Gott lenken…

Der Mensch plant seinen Weg, aber der Herr lenkt seine Schritte. Sprüche 16,9

Als Mutter habe ich gelernt wie wichtig es ist zu planen. Hier 10 Punkte, die mir durch jede Season helfen.

  1. Wöchentlich und Monatlich: Bilanz ziehen und Ziele festlegen. Zur Hilfe: Familienplaner, Wochenplan (Essen, To-Do, Termine), Einkaufsliste, Monatsplan/ Jahreszeitenplan (aktuell: Ostervorbereitung, Frühlingsdeko)
  2. Feste Tägliche/ wöchentliche Routinen wie z.B. regelmäßiges Bibellesen mit Bible App “youversion”, Sport/ Bewegung, Badetag, Putztag, Wäschetag, Wocheneinkauf
  3. Feste Essens- und Schlafzeiten, Morgen- und Abendrituale
  4. Balance zwischen “Qualitätszeiten” mit Ehemann, Kindern, Freunden, sich selbst
  5. gesunder Lifestyle: Bewegung, gesunde Ernährung, Soulnahrung/ gesunder Input, bewusste Auszeiten
  6. Wochenendroutine: Familienfilmabend, Pyjamatag, Ausschlafen, Brunch, Aktivität/Ausflug gemeinsam, Godi
  7. Im Haushalt u. beim Kochen möglichst Kinder integrieren
  8. regelmäßig Ordnung halten als ganze Familie, mit Kindern aufräumen, Sachen aussortieren, Kleider- und Spielboxen anlegen, unnötiges weitergeben
  9. Flexibel bleiben, auf Instinkt hören
  10. Pläne zu Gott bringen; dann mit Gott zusammen arbeiten, auf seine Ideen/ Instruktionem hören
  • Was hilft dir den Familienalltag gut zu LEBEN? Was versüßt dir den Tag oder die Woche? Was tust du zum Energie tanken?
  • Wenn dich etw. zu einem Thema mehr interessiert, bitte lass es mich unten in einem Kommentar oder einer persönlichen Nachricht wissen
  • Denk daran, nicht alles ist für jeden u. niemand ist besser als jmd. anderes, nicht vergleichen, sondern eher Anregungen holen u. schauen was zur eigenen Familie passt u. eigene Stärken entdecken. Analyse, an welchem Punkt stehe ich überhaupt?
  • Völliges Chaos? Nicht alles auf einmal verändern wollen, sondern sich eine Sache Schritt für Schritt nach dem eigenen Tempo vornehmen, nicht aufgeben, lösungsorientiert anstatt problemorientiert sein.

Last but not least: Da der Familienalltag trotz guter Planung oft mühsam ist, hilft es ihn mit Gottes Gnade zu bewältigen. Eine Möglichkeit diese zu empfangen ist durch positive Proklamation. Deswegen zum guten Schluss etw. zum proklamieren; für alle Frauen da draußen 🤗.

Sisterhood, Hillsong Konstanz

Posted in Deutsch, Familie, Geistliches, Kulturelles

Gute Dinge in der Krise

Bei allem Schlechten was das Corona-Virus mit sich bringt, bin ich trotzdem soo begeistert zu sehen wie doch auch in so einer Krise Gutes hier in Deutschland heranwachsen kann. Zumindest was hier in Sozialen Medien passiert, finde ich der Wahnsinn.

Das Gedicht von Kathleen O’Meara beschreibt es so schön, auch wenn es in einer ganz anderen Zeit in einem anderen Zusammenhang geschrieben wurde:

And people stayed home
and read books and listened
and rested and exercised
and made art and played
and learned new ways of being
and stopped
and listened deeper
someone meditated
someone prayed
someone danced
someone met their shadow
and people began to think differently
and people healed
and in the absence of people who lived in ignorant ways,
dangerous, meaningless and heartless,
even the earth began to heal
and when the danger ended
and people found each other
grieved for the dead people
and they made new choices
and dreamed of new visions
and created new ways of life
and healed the earth completely
just as they were healed themselves.

Ein paar Dinge, die z.B. für Kinder entwickelt wurden:

  • Kindergottesdienst, Sonntag 9:30 (nach erstem Anschauen mit meinen 3-u. 5-jährigen Töchtern, würde ich es eher älteren Kinder empfehlen):
  • “Hillsong Kids Germany online experience” ein weiterer KiGo, der unseren Kindern sehr gut gefallen hat u. ich für KiTa-Kinder geeignet finde:

Unser erstes Erlebnis: Meine 3-jährige Tochter nach 10 min: “Mama, ich hab gaanz viel gelernt.” Mama: “Ist es schon vorbei?” Tochter:”Aaah, Die fliegen noch, aber ich kann nicht mehr (aus der Puste).” 😅

Sport mit “Alba Berlin”
  • Creative Galaxy: Eine Fernsehsendung aus Cartoon für Kinder, die gleichzeitig Bastelideen beinhaltet. Nach jeder Sendung ist meine 5-jährige Tochter inspiriert und motiviert das Gelernte gleich praktisch umzusetzen. Ganz gut, da geht sie dann ganz freiwillig vom Fernsehen wieder weg. Läuft auf Amazon, aber man findet es auch auf YouTube (
Idee aus “Creative Galaxy”: Stofftier selbst nähen
Screenshot Google: Creative Galaxy

Last but not least, wenn du als Erwachsener dich gerade ziemlich überwältigt fühlst mit der ganzen Situation und vielleicht sogar Zukunftsängste hast, kann ich dir empfehlen z.B. Psalm 119 zu lesen und von Herzen zu beten. Das hat mich die letzten Tage echt erbaut. Außerdem gibts ermutigende Predigten von Elevation Church (auf Englisch) und Hillsong (auf Deutsch) – große Auswahl auf youtube.

Was hilft und ermutigt dich in dieser Zeit?

Unser Motto als Familie und Wunsch für euch: So viel wie möglich positiv und gesund bleiben.

Jeremia 29,11:

Posted in Cultural things, English, Family, spiritual topics

Thanksgiving/ Erntedank

#Grapes from our balkony – #a big harvest – #good and healthy juice and gelee

In Germany we are celebrating „Thanksgiving“ today. So I feel inspired to write and share with you some impressions. If we would directly translate the German Word for „Thanksgiving“, „Erntedank“ into English, it would be „Harvestthanks“ or „thanking for the harvest“. In early days in Germany, most people were farmers and lived from their own harvest. The „Harvestthanks“ literally meant thanking God for all the harvested produce. Nowadays, since very few are farming, and most of us not, what is our “Harvestthanks”?

I’m today reflecting on all the things God has blessed me with.

I’m so grateful for the gift of  life.

When I look at my two wonderful daughters, I’m so amazed at how God has created them, how healthy, perfectly formed, no missing body parts… When I think about the way I look at my kids and marvel at them, I am reminded on how God our heavenly Father, the creator of our flesh and bones is looking at us and celebrating His perfect Work of creation.

Then I can really meditate on that scripture in Zephaniah 3:17 „the Lord your God is with you, the Mighty Warrior who saves. He will take great delight in you; in his love he will no longer rebuke you, but will rejoice over you with singing.“

How often are we discontent with ourselves? How often do we rather feel stuck with our human flaws than see the many little things that are actually good? God who created us, rejoices over us His creation. He knows the real value of what he has created.

My little daughters have no idea yet how precious they are to me, and they might never realise why I can simply look at them and rejoice over their lives (even with their excesses). I think that this is how it is with our own lives. We have no idea how much value we actually have before GOD, the Almighty, the Sovereign, and ever Faithful.

The same with the things that God has blessed us with. Do we really know and see the value of it? How often do we compare ourselves with others in terms of what they have and we don’t? Let’s look at our own lives today and take stock of what we actually have?

Maybe the working place comes with a lot of stress and imperfections, but it has helped to pay the bills last year?

Maybe the apartment you are living in is not the dream house you have in mind, but you have an address to retire to with a roof over your head; a protection from all kinds of weather.

Maybe you have problems or conflicts in your family but atleast you have people around you that you can share life with and who form you?

Maybe you don’t swim in money but atleast you have to eat, drink and to dress everyday.

I think a lot of times we tend to evaluate our lives too critically and as a result miss out on the precious moments making up our daily activities. So why not take today and think about the things that you can be grateful for, reflect on those things that you have planted this year where you can already see some progress or even a full harvest?

And please remember it’s not about perfection!

Especially not in the way we see and evaluate perfection. It can really help to see things in God’s eyes. God, the only one who is perfect.

„For with you (God) is the fountain of life; in your light we see light.“ Psalm 36:9

Posted in Cultural things, English


I’m deeply shocked about the horrible news about Nigerians all over the world and especially right now in South-Africa. How can IT be that a whole people Group is persecuted just because of some bad people of the country? Isn’t it that every country has good and bad people? Why are Nigerians mostly known for the bad, the crimes and we don’t hear so much of the good they do and produce? I wish there is a day to come when Nigerians will be known for who they really are. I pray, that the inheritance that Nigeria has will come out for good. When I came to Nigeria the first time in 2012 for three months, God spoke to me: “See these great people that I have created, see the inheritance I have given to them, see the great gifts and talents I put in them. Unfortunately they are not known for this in the world. There is a cloud right now above this country that covers the good deeds. But I want them to shine and go into all the nations and be known for who they really are: the arts, music, dance, rhytm, academics, Stage performance.”

Emmanuel and me

Through my Nigerian husband I’ve gotten to know many amazing Nigerians. First of all with my husband I could have not found a better match. He is such a wise man with all time a good advice, encouraging word and He is so helpful. I really like his personality and I can learn so much from him. He is Not a Matcho as many people think in general about african men. He likes to do the dishes, cooks well and helps me in the household. He didn’t mind to stay at home to take care of the kids when I was working full-time and He did such a great job even with their dressing and their hair. He always wants the best for me and encourages me to go out to grow in my calling. I have met through my husband also other nigerian men who respect women and help in the kitchen, household and the kids when they come for visit as I have not seen it from any other people group. My husband even sets an example for his football colleagues when he goes for football camps and washes his boots and clothes, puts the things in order, airs the shoes and clothes at the right spot that the rooms wouldn’t smell and cooks delicous meals for everybody. Besides that I’ve met a lot of Nigerians who are one of the best in their academics and bring a special flavor into the group because they think outside of the box. So, as you can see there are a lot of positive things I can mention about Nigerians. And it pains me to see when Nigerians are not entrusted and even persecuted because of some people who do bad things. Some might even not be Nigerians but use the nationality to hide their own. So please stop persecuting Nigerians, stop your prejudices against any people group on this planet. And I want to encourage all Nigerians to take heart and press into till it gets better. Let’s pray for Nigeria and all Nigerians who suffer right now persecution or who have lost one of their loved ones.

Posted in Back-Rezepte, Deutsch, Ernährung

Rezeptideen kein Zucker/ kein Weizen

#1 Omelette mit Champignons, Paprika und Zucchini dazu Süßkartoffeln aus dem Ofen

Zutaten für 4 Personen:

– 6 Eier

– 100 ml Hafermilch

– ein paar Leinsamen

– evtl. 100 g Dinkelmehl

– 1 große Zucchini

– 1 rote Paprika

– ca. 100 g Champignons

– 2 große Süßkartoffeln

– Gemischte Kräuter (TK o. frisch)

– Salz, Pfeffer, Curry

– Öl


Die Süßkartoffeln längs vierteln, mit Salz, Pfeffer und Curry würzen, ein bisschen Olivenöl drüber und ab in den Ofen (ca. 180 Grad Heißluft).

Dann das ganze Gemüse (Paprika, Zucchini und Champignons) klein schneiden und entweder in der Pfanne mit Knoblauch, Salz und Pfeffer in Olivenöl garen oder mit den Süßkartoffeln in den Ofen für ca. 30 min.

Danach die Eier, die Milch, das Dinkelmehl, Pfeffer, Salz und die Leinsamen mit dem Rührgerät glatt und schaumig rühren. Dann jeweils eine Schöpfkelle von der Masse auf niedriger Temperatur in Öl in einer Pfanne braten. Den Deckel am besten schließen. Sobald die Masse fest ist und schon etwas braun unten ist einmal wenden bis beide Seiten goldbraun sind. Die Masse ergibt ca. 5 Omelettes. Diese können im Ofen warm gehalten werden, bis alles fertig ist.

Am Schluss das Gemüse auf dem Omelette im Teller verteilen und die Süßkartoffeln dazu essen.

Wir haben diese Kombi zum Abendessen gegessen und die ganze Familie war begeistert. Besonders der Knoblauch und die Champignons mit den Süßkartoffeln zaubern einen herrlichen Geschmack.

#2 Haferwaffeln

50 g Maisstærke
3 Eier
400 g gemahlener Hafer
200 g Quark
Ca. 300 ml Hafermilch
Ca. 3 El Ahornsirup
2 reife Bananen
Zitronenschale gerieben



Alle Zutaten am besten mit einem Rührgerät mischen und schön schaumig rühren. Danach das Waffeleisen mit Kokosöl einfetten, dann immer eine Schöpfkelle von der Masse reingeben.

Die Waffeln schmecken super mit Naturjoghurt, Honig oder Ahornsirup und Früchten. Oder einfach mit Bio Apfelmark ohne Zucker.

#3 Roggenvollkornbrot mit Frischkäse, Kräutern und Cherrytomaten


– Roggenvollkornbrot

– Frischkäse

– Cherrytomaten


Das Roggenvollkornbrot soll ohne Zuckerzusätze und ohne Weizen sein. Z.B. eignet sich das von Alnatura. Frischkäse auf’s Brot streichen. Kräuter draufstreichen, entweder TK oder wenn vorhanden frische Kräuter. Isst sich gut mit Cherrytomaten oder auch anderem Gemüse.

#4 Süßer Apfel-Quarkauflauf mit Dinkelgrieß

  • für eine kleine Auflaufform:
  • 1 Ei
  • 250 g Quark
  • 40 g Dinkelgrieß
  • 1 TL Backpulver
  • 2 Äpfel
  • Rosinen, Mandelblätter (ggf. Zimt)
  • 1 Esslöffel Honig
  1. Backofen auf 175 Grad (Umluft) vorheizen
  2. Äpfel schälen und klein schneiden
  3. alle Zutaten miteinander vermengen und in eine Auflaufform geben
  4. ca. 30 min backen (bei doppelter Menge bitte die Backzeit verlängern)

#5 Schoko Bananenkuchen


– 2-4 reife Bananen

– 200 g Dinkelmehl

– 1 Pck. Natron

– 1 Pck. Backpulver

– 100 g Butter

– 200 ml Hafermilch

– 100 g Haselnüsse

– 2 Eier

– evtl. Vanille- u./ o. Zitronenextrakt

– ca. 100 g Kakao

– ca. 8 EL Honig oder Ahornsirup

Die Maßangaben sind alle ungefähr, die Masse soll einfach am Ende zähflüssig sein. Nach Belieben kann das Dinkelmehl, die Butter u. das Ei sogar nach einem anderen Rezept weggelassen, dann muss alles aber püriert werden. Allerdings habe ich für den abgebildeten Kuchen tatsächlich alle angegebenen Zutaten verwendet. Dabei kommt der Kuchen schön saftig und lecker raus.


Alles, außer den Bananen zu einem zähflüssigen Teig anrühren. Die Butter in der Mikrowelle z.B. schmelzen; einen Teil zum einfetten der Form nehmen. Den Rest in die Masse rühren. Am Ende die Bananen mit einer Gabel zerdrücken und ebenfalls in die Masse einrühren.

Bei ca. 175 Grad Heißluft 1h backen.

Die Maßangaben sind alle ungefähr, die Masse soll einfach am Ende zähflüssig sein. Nach Belieben kann das Dinkelmehl, die Butter u. das Ei sogar nach einem anderen Rezept weggelassen, dann muss alles aber püriert werden. Allerdings habe ich für den abgebildeten Kuchen tatsächlich alle angegebenen Zutaten verwendet. Dabei kommt der Kuchen schön saftig und lecker raus.

#6 Quinoa-Tomatensuppe mit Gemüse und Feta


– 200 ml Tomatenmark

– 200 g Quinoa

– 3 große Tomaten

– 1 Paprika

– 1 kleine Zucchini

– 2 Knoblauchzehen

– evtl. eine Stange Lauch

– TK-Kräuter

– 100g Feta

– Salz, Pfeffer, Curry, Tomaten- oder Paprikagewürz

– evtl. Chili, wer es schärfer möchte

– Butter oder Öl


Den Knoblauch und Lauch in etwas Butter andünsten. Danach die Tomaten, Paprika und Zucchini in kleine Würfel schneiden und dazu geben. Nebenbei das Tomatenmark in einem extra Topf in etw. Öl erhitzen, nach ein paar Minuten etw. Wasser hinzufügen und den Quinoa darin ca. 30min. kochen. Wenn der Quinoa weich genug ist zum Gemüse dazu geben und nochmals ein paar Minuten alles zusammen kochen und die Gewürze dazugeben. Am Ende den Feta in kleine Würfel schneiden und zur Suppe servieren.

Kann am nächsten Tag evtl. auch kalt auf Arbeit gegessen werden.

#7 Dinkel-Quiche mit Gemüse



• 200 g Dinkelmehl

• 80 g Butter

• 1 Ei

• 1/2 Tl Salz

• 1 EL Salz


• Brokkoli

• Champignons

• evtl. Lachsfilet

• 2 Zehen Knoblauch

• evtl. eine Stange Lauch

• 1 EL Butter

• Salz, Pfeffer, Muskat

• 150 ml Milch

• 2 Eier

• TK Kräuter