Antwerp, the healthy guide

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Cooking your own meals is all well and good but sometimes you just want to go somewhere, order something nice from the menu and enjoy someone else doing all the hard work.  Antwerp has a lot of interesting restaurants offering healthy plant based food that are high on flavour.  Subscribe to our newsletter for a free map you can download to your computer, phone or any other device and read on for our top 5 favourite places below.

1. Have a plant based dinner at Simone's Kitchen

We recently discovered this place which serves a new fixed menu every week.  Dishes are plant based and can be vegetarian or vegan.  Keep an eye out for their famous chocolate mousse tart with marzipan. Oh and they have a beautiful garden to eat in...

Simone's kitchen

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2. A HEALTHY BREAKFAST SHAKSHUKA AT MURNIFOOD

We love this place whose food so reminds us of our favourite place in London (Ottolenghi).  Owner Elke and her husband Zury cook gluten and lactose free and always have vegetarian and vegan options.  If you are expecting bland food you'll be surprised: there are many flavours from Israeli to Nepalese, Thai and Sri Lankan food.

Shakshuka is a Middle Eastern dish where eggs are cooked into tomato sauce. Bliss!

Murnifood

3.enjoy the flavours at camino 

The smoked eggplant with ponzu and sesame are amazing, so are the Korean mussels, and so is everything else....  Don't forget to book as this place is packed during the weekend!

Camino

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4. seasonal vegetables at extra fika

This simple place offers fresh, seasonal vegetables with local origin. 

Their sunday brunches are amazing. In summer, they occasionally move to summer bar Kamyon so check their website first.

Extra Fika

5.sunday brunch at het bos

A little off the beaten path, the two women making up the Otark food collective cook the most amazing brunch at het bos on sundays (not during the holidays check the website to make sure it is on).  Expect home made yummy dishes such as flatbread with wildflower honey, labne and walnuts, kimchi pancakes or white almond gazpacho.

Otark

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6. have a gin and tonic at wild project

We could tell you all about the amazing food like sweet potato fritters and spicy warm hummus with home made seeds crackers or socca with spring veggies, Japanese parsley and cashew lime sour cream. But really there is only one thing you need to know: the owners are so obsessed with plants and all things organic they make their own tonic. Enough said.... 

Wild project

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HOW TO GROW & REENERGISE: 10 SIMPLE LEARNINGS FROM MY RECENT BREAK

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Turning 50, I decided to take a 6-week “ME-time” break in Spain last June. I would strongly advise you to do the same if you are 40+, kids and work permitting…

Why? I wanted to focus on three main goals:
1.        Re-energize mentally and physically
2.        Develop my “post-50” inspiring vision, goals and lifestyle
3.        Kickstart a healthier, more balanced routine through new, simple habits

Here’s in 10 short points what I learned on my work-in-progress journey and what you too can easily apply in your daily life:

 

1. It is relatively easy and cheap to eat healthy food (even with a tiny kitchen)

As a Paleo fan for years, I find that my body does best on a mix of vegetables, fish, fruits & nuts.  So, in order to make things easier, I food prepped a couple of meals at a time buying in season veg and fruit in bulk at the local supermarket.  I didn’t want to spend all my time cooking so I supplemented this with a couple of convenience items for example pre-cut salad mixes and spiralised zucchini (yes, even small Spanish supermarkets carry this!).  Being on a small budget, I chose to eat out occasionally, preferring small local (thus cheap) restaurants for simple meals such as salads, sardines and fish grilled on the beach BBQ.  This together with limited Intermittent Fasting gave a me a constant level of high energy. Liquid-wise, I got into the habit of drinking more tea, coconut and infused water. One of my biggest habit changes was cutting alcohol, basically managing just 3-4 cocktails over 24 days. I didn’t really miss the booze, trying to cut down on coffee (with a view to sleeping better) was a lot more difficult!

What you can do: build your meals around vegetables, fish and nuts and find out any food intolerances you might have (consult a specialist e.g. Orthomolecular).  Bulk cook a few vegetables in advance so it is easy to build meals around them (sort of like having your own deli counter in the fridge…). Find small restaurants that serve good quality simple food (at home, it took us 7 years after moving into the area before we realized we have a great, cheap Moroccan fish place just around the corner!)

 

2. More movement equals a happy body

Not spending 8+ hours a day in front of a computer has been one of the most beneficial habits. Combining morning yoga, intense workouts mixing Crossfit, walking, running and a range of fitness classes (from The Bar to Body Pump, Functional to XCycling and Body Combat/Power) has been a huge source of energy and fat burn (still my main goal).  Of course cold showers remain a near-daily habit too, easier on hot summer days ;). However, recovery and getting 7 hours of sleep remains an issue for me, with still too much screen time and hyperactive brain as one of the habits to fix...

What you can do: Finding an exercise regime you enjoy (just walking is fine too) and can stick to is key, but just as important is to build in movement during the day: get up from behind your desk every hour to do a few push ups, run up and down the stairs… anything that gets your heart rate up!

 

3. Use technology for good … not evil

During my break, I cut down on screen time to 5-6 hours a day BUT also set up a number of new tools on my laptop/phone to make my life easier through time-saving hacks. 

What you can do: check out automatization and life management tools life ToDoIst, Toggl, IFTT, Blinkist, Buffer, Zapier and Pocket

 

4. Don’t watch the news

For the whole time I was away, I lived out of a suitcase and didn’t miss any of my ‘stuff’ left at home.  My aim is to live simpler and slower, ie. adopting techniques from the Minimalism and Essentialism disciplines. This includes decluttering physical and online spaces, less emails, less social media, less consumerism, more walks & nature, not watching mainstream/negative news anymore (I did this for the whole break and really don't miss any of this).  This meant I had more time (especially in the evening) to do things that energize me.

What you can do: Declutter your spaces.  Throw out or give away what you haven’t used these last 6 months. Find an energizing morning and evening routine, whether a walk around the block, express yoga, mindfulness or reading.

 

5. Talk to people

In this "disconnected online" world, social contacts are a real important part of being healthy (read more here).  To be honest, this is work-in-progress for me, but I found that once you start talking to strangers, they all have an interesting story.  Renting through Airbnb, I met my landlord for a coffee and found out he used to own a large business and had plenty of interesting ideas about investments and business. Through contacts I met a guy living the dual lifestyle in Belgium/Spain (something I find quite appealing…) and we had a very interesting conversation.  But equally my local coffeeshop barista or deli waiter knowing what I wanted to order and finding out new ideas through his story was a fun way to connect and learn. You never know where your next opportunity might be, so talk and connect! 

What you can do: Don’t pre-judge people by their look, listen and reach out more, always see people’s good intentions, have that chat, ask why and how, share and be authentic.

 

6. Listen and you will hear yourself

Sometimes we are so busy running around, keeping clients happy, meeting people, going to the gym... that it takes a while to realize that the goals you’ve been chasing happily your whole life just aren’t what you want anymore.  I had been thinking about this for a while but just couldn’t put my finger on what a new exciting goal could be for me.  Stepping out of the rat race for a couple of weeks, the realisation gradually grew that I want to apply all my learnings to benefit 1000 people and businesses by age 60 by boosting their energy and results. That’s the sort of goal energising me and focusing my talents in a structured way to benefit society further.

What you can do: maybe you can’t take off weeks but go away for a weekend somewhere alone where you can think and reflect.  Go into the nature more often. Meditate. Connect and go for coffee with people you admire. Ask many questions. Listen more. Are your vision and goals still exciting? Is there something else that does excite you? What is the meaning of life for you?

 

7. Find what is important to you and work back from that

My new vision and the 25 underlying goals represent quite a challenge.  During my break, I kept up my weekly sessions with my coach.  Starting from my new focus, he helped me to reverse engineering from the "big purpose" into sub-goals, habits, tasks and a more disciplined execution. Changing your way of living and working does not happen overnight though, so remember to be gentle on yourself and manage your own expectations first. With all this done, I find it easier to give my attention to one single task, trusting all the rest will follow.

What you can do: find a good coach or soundboard to help you. Make a list of your projects and tasks supporting your vision. Estimate time needed for each and your weekly time available. Keep your execution expectations manageable. Under-promise (to yourself) and over-deliver. Stay focused on 3 tasks per day and 15 per week, the rest is bonus!

 

8. Experiment with mindfulness

This is pretty important especially for Type A personalities like me: FEELING and BEING more instead of DOING and THINKING.  Enjoying truly the present and life in general ain't always a smooth ride for many planners. Well, being aware of the issue is a first step. Then developing simple habits such as watching the ocean for a few minutes, or sitting quietly at a coffee shop doing nothing. Using techniques like Wim Hof, breathing exercises, more mindfulness, Yoga, reading is part of one’s growth journey.

What you can do: experiment with different techniques to find one that you like and can stick to on a regular basis. Practice 10-min yoga and 5-min meditation sessions each day. Get up 30 mins earlier. Observe more what is happening around you. Take more pauses. Breathe slowly, deeply.

 

9. Develop small habits for change

We all have habits we would like to change, but sometimes it might feel overwhelming to get started.  A big goal such as getting fit or eating healthy is a lot easier to stick to if you break it up into small, progressive actions. These will become effortless habits you do automatically (sort of like brushing your teeth at night). Some examples of ‘habits’ I have been working on: drink more water (before I sit at my desk, I fill a big jug with coconut water, water or ice tea and I sip this through the day), be more active (every hour I stop whatever I am doing to do some push ups), be more grateful (I list my gratitudes with my wife every evening)…

What you can do: if you want to make a big change, ask yourself: what is the smallest thing I could do right now? Tying it into an existing healthy habit gives you a higher success rate (ex: when you get into the kitchen in the morning, make the first thing you do drink a glass of water) than trying to get rid of a negative one (like eating sweets). Move on after 3-4 weeks to another habit and keep practicing even on bad days.

 

10. Read and learn

I have always hated reading but finally got into the habit using the Blinkist app.  I have mainly been reading e-books with a self development focus but combined with lighter Sci-Fi stuff. Some good ones I read so far: Brand You, Essentialism, Affluenza, The Influential Mind

What you can do: check out the Blinkist app or another time-saving one. Choose topics that energise you, mixing self-growth, business and fun categories. Take notes of what is key for you. Read inspiring quotes on Pinterest.

 

Welcome to your growth journey!

Overall, I am amazed at how quickly the human body and mind can adapt to new environments, whether positive or negatives ones, as well as the mighty power of thoughts and routines to change one’s life experiences. Life is certainly a journey. With ups and downs.  Growth and self-development is the ultimate goal (meaning of life, anyone?)  and a long-term, everyday process too, but such an exciting one...

I feel grateful to come back refreshed, with a new vision, full of energy, tanned, fit, mentally focused, in spiritual & emotional development, learning every step of the way and soon benefiting 1000 people & businesses by age 60.

I hope you enjoyed my rather long blog post and got at least a couple of ideas and inspiration for your own lifestyle...Don't hesitate to contact me for any questions on how I could help you, friends, colleagues, teams, companies on phil@ruttens.com and again make sure to SUBSCRIBE to our news and launch later this summer.

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LOVE, ENERGY, FOCUS, HEALTH AND HAPPINESS TO ALL !

Yours truly,

Philippe

Slower. Stronger. Better. Healthier. 

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50. Half-time. ME-TIME. HERE & NOW.

Living better, longer, healthier. With renewed, more focused energy. That is how I feel and how I want to live (hopefully) till 100. 

This month I am ready and excited to start a new life phase both professionally and personally with energy and health as core focus. 

Focus on people, places, projects, clients, situations, challenges that GIVE me energy, and let go of all those that DRAIN it. 

What gives YOU energy is a core criteria that not only benefits yourself but also all those around you. Those you help to grow and self-develop, as an individual or business. 

At 50 my WHY is to boost people, teams and businesses’ health and energy… through my own marketing expertise, through Life & Co, through new brand & services. Watch this space (soon;)

Slower. Stronger. Better. Healthier. Focus. Energy.

My key principles from now on can be summarised as two simple lists:

MORE…

  • Focus
  • Selectivity
  • Time (above money)
  • Energy
  • Freedom
  • Impact
  • Loving
  • Simplicity
  • Autonomy 
  • Fun
  • Zen
  • Fish. And greens
  • Movements: Stretch, Cardio & Weights
  • Balance
  • Morning routine
  • Energising projects
  • Being
  • Feeling
  • Body, Mind & Soul
  • Annemarie & I
  • Sun
  • Nature (walks)
  • Talks
  • Yoga
  • Sleep
  • Immune/ity
  • Cooking
  • Growth
  • Meditation
  • Present

LESS...

  • Stress
  • Clutter
  • Projects
  • Fears
  • Sitting
  • Doing
  • Thinking
  • Computers/screens
  • Hard work
  • Bullshit
  • Politics/ians
  • Commuting
  • Expenses
  • Fake people
  • Ego(s)
  • Troubles: Body & Mind
  • Hate(rs)
  • Alcohol
  • Sugar
  • Meat
  • Coffee
  • Waste: Time, People, Money.
  • Self-talk
  • Time-wasters
  • Negativity
  • Worrying
  • Past
  • Future

Life is good. I feel lucky... Grateful for all that I experienced, learned and gathered these last 50 years. I feel blessed for having such a beautiful, brave, smart and supportive partner. Thank you so much Annemarie for your patience and love those last 25 years.  Thank you dear friends and family. Thank you dear colleagues, contacts... and even all the assholes I have met for those learnings ;)

I wish you all a life full of energy, health and happiness. May your journey be as interesting, positive and rewarding as mine…

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Enjoy life. Here & Now

Philippe. 50. Energy. Today.

Instant noodle pot lunch

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In winter I am always looking for easy lunch recipes that are high on vegetables, easy to make and substantial.  Meet the 'instant noodle': throw some leftovers in a glass container and add some courgette noodles.  At lunch, just add hot water and enjoy a warming meal.   

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serves 2

 

instructions

1 courgette, spiralised
1 handful baby spinach, chopped
6 mushrooms, sliced
salmon, cooked
1 spring onion, sliced
curry paste
1 red chili, sliced

 
  1. Layer all the ingredients in a heatproof container starting with the curry paste and building up.
  2. When you are ready to eat: fill the container with boiling water, leave for 5 minutes, enjoy!

notes

  • Use whatever you have left from dinner.  Good combinations are: 2 vegetables, a protein (salmon, chicken...) and some curry paste or miso

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FIVE WAYS TO HALVE YOUR SUGAR INTAKE TODAY

The new guidelines for sugar consumption by the World Health Organisation is a recommended consumption of maximum 24gr or six teaspoons. Here's how you can easily cut 68gr today


1. Have a green smoothie

Instead of drinking a glass of orange juice at breakfast (22gr of sugar in Tropicana juice), make a vegetable smoothie (5gr of sugar)

2. Go dark

Replace a snackbar (33gr of sugar in a Mars bar) with 2 squares of dark chocolate (6gr in two squares of Lindt 70% chocolate)

3. Swap muesli for porridge

A store bought muesli can have 10gr of sugar (or more) vs 0gr of sugar in porridge

4. Go for the olive oil

Heinz tomato ketchup has 3.5gr of sugar per serving.  Drizzle your vegetables with olive oil instead (0gr)

5. Go nuts

Peanut butter has only 9gr of sugar per serving vs 20gr for Nutella.

Total amount of sugar at the end of the day: 20gr vs 88gr

London, the healthy guide

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London is such an amazing place to visit, we go every couple of months just to try the delicious new restaurants (though we definitely have a couple of favourites), markets and shops.  Find our top 5 foodie experiences below.

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1. START THE DAY WITH A HEALTHY BREAKFAST AT 26 Grains

Hands down one of our favourite addresses in London.  The breakfast porridge is legendary.  The menu changes regularly but if you are lucky, rhubarb will be in season... This place definitely gets busy quick so go early.  And don't forget to buy the cookbook to recreate the magic at home.

26 Grains

2. SHOP AT OTTOLENGHI

We have loved Ottolenghi ever since it first opened shop as a small deli though it admittedly has become so famous it can get very busy.  Whether you visit one of the delis or its restaurant Nopi, you'll love the middle eastern inspired food. Shop for zaatar and dukkah herb mixes.

Ottolenghi

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3.learn how to cook using what you have in your fridge 

Looking for inspiration? Hanna from Building Feasts runs cooking classes in small groups.  Her Fridge basics class includes such goodies as marinated feta, confit shallots and flavoured butters.  I loved her practical tips and make her crumble all the time. Upside: you get to eat the amazing food afterwards!

Building feasts

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4. ESSENCE CUISINE

Though I doubt you'll be hungry after all that food, you're probably up for a latte.  Essence cuisine is a vegan place which has all kinds of interesting drinks such as a Pine Pollen latte.

Essence Cuisine

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5.GO TO MARKET

Most people know Borough Street Market but we prefer going to Maltby street.  Though there is a street food market you also get to entre the production of many small food producers under the railway arches.  Look out for coffee from Monmouth, bread from St John and cocktails from Little Bird Gin.

Maltby Street Market

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YOUNGER BY DR SARA GOTTFRIED

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YOUNGER

by Dr Sara Gottfried

Around 90 per cent of the signs of ageing and disease are caused by lifestyle (and the environment created by your lifestyle) not genes....how you live and world you create, internally and externally - is more important than DNA when it comes to how you look and feel now and for the next twentyfive to fifty years.
— Dr Sara Gottfried

Whilst it would definitely be nice to shift some stubborn kilos (one of the first signs of ageing), our main goal is we want to feel healthy and energetic, not just today but also in 10 years time, in 20 years time and in 30 years and beyond.  Dr Sara Gottfried has been using recent scientific research to develop a programme to stay young as long as possible. And wrote a book about it: 'Younger, the breakthrough programme to reset our genes and reverse ageing'  Only recently genetic testing has become affordable enough to extensively use in research about ageing, metabolism, weight and disease.

This gives us the opportunity to impact ageing and disease processes in our body and be healthier for longer.  We read her book with the following questions in mind (if you're not interested in the science stuff skip to the bottom to find out what practical actions combat ageing)

 

 

What happens as we get older?

Ageing impacts body and mind in five ways leading to changes in muscles, brain, hormones, the gut and toxic fat
- Metabolism slows down resulting in more fat and less muscle.  Cells are less able to turn food and oxygen into energy due to eating empty calories, overprocessed foods and exposure to toxins. 
-  Brain cells lose speed and get killed by excess stress. Result: forgetting things, not sleeping well, feeling foggy after alcohol, increased risk for Alzheimer
- Hormones: both men and women make less testosterone (meaning more fat deposits on hips).  Women make less estrogen impacting hair and skin and together with testosterone bones and sex drive. Thyroid slows down so you put on weight. Cells become more insensitive to insuline leading to raised blood sugar in the morning (so you feel foggier, crave carbs, get wrinkles and have a higher mortality)
- Gut: a gut overstimulated by food and stress leads to inflammation, auto immune conditions, food intolerances
- Toxins from the environment (smoke, preservatives, pesticides...) accelerate ageing

is there any way we can influence our genes?

The good news: yes! Before 2003, DNA was supposed to be the blueprint for the cause of all disease.  However recently, research has found that whether you get certain diseases or not is not set in your genes but rather  the result of the interaction between your DNA, lifestyle and environment.  We all have the power to reconfigure the way our DNA talks to our body (called gene expression).  What you eat, how well you sleep, the amount of exercise you get, how you manage your stress and boost your brain, all these actions can help turning on the good parts of your gene expression and turn off the bad. This means upgrading your lifestyle now will give you more energy, better skin, less stress instead of feeling like ageing is a downhill decline.

The fastest way to age are to gain weight, screw up your blood sugar, economise on sleep, sit a lot starting at a computer screen, feel chronically stressed and anxious, and eat the top inflammatory foods: sugar, gluten and dairy.’
— Dr Sara Gottfried

WHAT ARE FIVE SIMPLE THINGS TO DO TO SLOW AGEING?

The program outlined in the Younger book is divided into 7 weeks centred around: feed, sleep, move, release, expose, soothe, think.  If you are interested in this do buy the book as it will allow you to focus on each of these and understand the why behind them (which always makes it easier to stick to something in our opinion).
Here are some easy to follow actions as an example

Replace plastic food containers with glass

The synthetic chemicals from plastic containers can end up in your food (especially when using them to heat food in the microwave).  Use glass or stainless steel instead (we love these containers).

Add 2 servings of vegetables to your day

The recommended daily intake of vegetables and fruit is 9 - 11 servings.  Make a green smoothie and add two servings easily!

Get up from your desk every 45 minutes

A lack of exercise has been proven to lead to osteoporosis, heart damage, muscle decline, hormone problems, a bad back, poor circulation, diabetes, cardio vascular disease, cancer.... But even if you already exercise an hour a day, your workout can't offset all the damage of excessive sitting.  Set a timer on your smartphone or download an app.

Go for a lunch time walk

Exposing yourself to bright light during the day will increase the quality of your sleep which improves your immune system, helps protect against cancer, diabetes, stroke and heart disease, and improves brain function.

Include a fast day this week

Occasionally restricting food has been shown to slow the ageing process by turning off an anti longevity gene. What seems to work best for many is intermittent fasting: stop eating at 6pm and eat again at noon the next day for an 18 hour fast. Fasting twice a week will also help to lose weight.
 

This a review of the book Younger. The breakthrough programme to reset your genes and reverse ageing by Dr Sara Gottfried.

 

The perfect green smoothie

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There is no easier way to up your vegetable intake than a morning green smoothie.   Compared to juices, smoothies have the added advantage of containing the whole of the vegetable including the fibres which are crucial for gut health.  I try to include at least two vegetables and prefer to use coconut water instead of (nut)milk for a lighter tasting result.   

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serves 2

 

instructions

1 cucumber, cut in 4
1 handful baby spinach
1 handful kale
1/4 frozen banana
small piece of ginger
250ml coconut water
mint
juice of 1/2 lemon
1 serving protein powder
a few icecubes

 
  1. Blend all the ingredients in a high powered blender until smooth.
  2. Add more coconut water if the smoothie is too thick.

notes

  • This is a very flexible recipe: don't have spinach? use lettuce or kale. don't like mango? use apple
  • If you find the taste of a vegetable based smoothie hard to get used to add some more fruit then gradually reduce fruit and add more vegetables

Chocolate banana bread

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After we cut out sugar and gluten, baking became a real challenge. I find the secret is using butter instead of the often substituted coconut oil.  This recipe is hiding a secret ingredient: courgette!  Rest assured no one will guess it's there though!  

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makes 1

 

instructions

Wet ingredients
300gr bananas
80ml nut milk (1/3 cup)
50gr butter
1 teasp vanilla extract
2 eggs
150gr courgette

Dry ingredients
60gr buckwheat flour (1/2 cup)
60gr almond flour (1/2 cup)
1.5 teasp baking powder
1/2 teasp baking soda
5 tblsp cacao powder
100gr chocolate (min 80%), roughly chopped

Add ons
Banana

 
  1. Preheat oven to 180°C
  2. Mix all wet ingredients in a blender until smooth
  3. Add dry ingredients to blender and mix loosely until just combined
  4. Pour into a cake in
  5. Add a thin slices of banana to the top
  6. Cook for 45 minutes
  7. Let cool slightly before removing from tin and slicing.

notes

  • Slices freeze really well separated with baking paper.  Toast in the oven, no need to defrost.