sisterMAG 30 – Avocado & Palm Green – Section 2 by sisterMAG

»Travelers discover more of their own imagination and what they have already seen in their minds, than the actual foreign.«

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PHOTO: LALE TÜTÜNCÜBASI

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While on vacation in Sicily this year, I read the following sentence in a book: »Travelers discover more of their own imagination and what they have already seen in their minds, than the actual foreign.« (Joachim Fest »Against the light. An Italian Journey«). A statement that made me pause for a moment as I had always seen wandering around foreign places as a confrontation with something »different«. But a truly great vacation also needs the (re-)connection with oneself. When time seems to slow down, colours become brighter and scents more intensive, we also feel our own wishes and needs more strongly. All the new impressions oftentimes spark and nourish our imagination and inspiration for the rest of the year. Indeed, a journey to find himself is what Tommy Toalingling went on in 2015. As a survival-candidate on the island Gibraleón in the Golf of Panama he spent eight days as a modern-day Robinson Crusoe in the wilderness. He told us about and relived this journey. If you want it a little more accessible, but still exotic, you should follow Emma Block on her travels to the mountains of Peru. Barbara Eichhammer gives us an insight into the past of traveling, which was a lot more than an enjoyable time for explorers such as Maria Sibylla Merian or Ida Pfeiffer – their life’s quest! 3

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For some of us, a little escape from the routines of everyday life can also be our breakfast. It might be the freshness of a new day, the feeling that we can start over and achieve everything, that makes breakfast a favourite meal around the world. Checking the hashtag #breakfast on Instagram it leaves us with the incredible number of 61 million posts (compared to lunch with only 52 million posts). To us, enough reasons to take a closer look at the topic and breakfast traditions as well as modern interpretations in different countries. Following that, you can find our big Alpro breakfast special, which introduces you to different »breakfast types« and serves you as a guide to build your perfect breakfast and morning. Let’s take advantage of the big and small escapes that summer offers to reconnect with ourselves, to get energized for the rest of the year and to nourish our imagination with inspirational food for thoughts. And we are always grateful for inspiration for upcoming issues! If you experience something beautiful or exciting – whether it is near or far – that we should pick up in sisterMAG, feel free to write to us via eMail, Facebook or Instagram.

e h t & i n o T Yours, m a e T G A M r siste

FOTO: LALE SISTER-MAG.COM

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S TA Y I N T O U C H !

Follow along with our colour stories and daily news from the sisterMAG office easily on Instagram! You can find magazine contents, many behind-the-scenes and snapshots by our contributors. And of course, giveaways, invitations and other exclusive activities can be found on Instagam as well on @SISTER_MAG

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FOTO: LALE SISTER-MAG.COM

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PAG E 2 8 – AV OC A DO B L OG G E R SPECIAL

TABLE OF CONTENT 30 SECTION 2 03 09

PAG E 94 – A L P R O B R E A K FA S T

EDITORIAL

CONTRIBUTORS AND TEAM

OVERVIEW

12 AVOCADO

Traditional and modern breakfast recipes from Scandinavia to China ALPRO BREAKFAST SPECIAL The perfect breakfast and how we can positively impact our morning

Week of Breakfast: 7 Days, 7 Breakfasts

Build your perfect morning kit

BLEEDING PLANTS & PURPLE PANCAKES The 9 biggest trends in food for the next 5 years

BREAKFAST INTERNATIONAL

154 BEAUTY DIY VIDEOS

THIS IS HOW THE FUTURE TASTES Who determines our favourite food of the future?

Rose Water Toner & Matcha Facial Mask

160 PALMGREEN

162 PRODUCT COLLAGE

BLOGGER AVOCADO SPECIAL The best avacoda recipes of old friends and new favourite bloggers

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164 10 PALM TREES FOR YOUR

THE AVOCADO SHOW as Start-Up Spotlight

JUNGLE IN THE ATTIC Two real Urban Junglers reveal their 10 favourite palm trees

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#30

PAG E 2 0 0 – J U N G L E Q U E E N S

170 FASCINATION GORILLAS

Their life in the jungles of Africa

176 TOMMY TOALINGLING BECOMES

ROBINSON CRUSOE From Youtuber to survival specialist

190 PERU DIARY

Travel with Emma Block

198 JUNGLE QUEENS

A history of female pioneers and global expeditions

206 IMPRINT

THE COVER PHOTOS Cristopher Santos MAKEUP & HAIR Patricia Heck

MODELS Vanessa Remoquillo & Valerie Remoquillo-Jenni OUTFIT Evi Neubauer

PAG E 164 – PA L M T R E E S F O R AT H O M E

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MARKETING & ADMIN

TONI Marketing & Finance

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PA R T N E R S

ALEX Sales

ANDREA

THEA Chief Editor & Design

SOPHIE

Administration

C R E AT I O N

O P E R AT I O N S

LALE

Content Management

Video & Design

CHRISTINA Content Management

MARIE Design & Creation

SONGIE Design

FRANZISKA EVI

MEDEINE

Fashion

Video & Creation

Content Management

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CONTRIBUTORS PROOF

TEXT Siebeke Asselbergs

@planthoarder_ Maria Bell

marrbell.co.uk Emma Block

emmablock.wordpress.com Barbara Eichhammer

die-kleine-schreibecke.de Deniz Ficicioglu

fructopia.de Ingrid Hofstra

ingridhofstra.com

Christian Nähtler

cnathler.com Mia Marjanovic

heylilahey.com Simona Muntean

cookiesandsweets.se Magdalena Schmude

Stefanie Kießling

@kiesslingS Alex Kords

kords.net Christian Naethler

@iamvolta Dr. Michael Neubauer

Emily Swain

@JungleintheAttic Tommy Toalingling

youtube.com/ToaLingLing Maggie Zhu

omnivorescookbook.com

TRANSLATION Ira Häussler Alex Kords

kords.net Christian Naethler

@iamvolta Tanja Timmer

@tanjastweets Franziska Winterling

@franziefliegt

HAIR & MAKEUP Aennikin

aennikin.de Tina Fischbach

tina-fischbach.de

STYLING Evi Neubauer

pinterest.com/evin Sabrina Peuler

lovelylink.de

Patricia Heck

patriciaheck.de Jane Jakobi

jane-jakobi.de Kim Keusen

www.kimkeusen.de

ILLUSTRATION Gemma Koomen

gemmakoomen.com Olga Shevyakova

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@magic_olly

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PHOTO & VIDEO Siebeke Asselbergs

@planthoarder_ Saskia Bauermeister

ohhedwig.com Maria Bell

marrbell.co.uk Emma Block

emmablock.wordpress.com Deniz Ficicioglu

fructopia.de Bettina FĂźrst-FastrĂŠ

fuerst-fastre.de Ingrid Hofstra

ingridhofstra.com

MODEL Claus Kuhlmann

clauskuhlmann.de Ali Mousavi

aliwasthere.com Simona Muntean

cookiesandsweets.se Cris Santos

cristophersantos.com Emily Swain

@JungleintheAttic Marleen Visser

sharelovenotsecrets.com Maggie Zhu

omnivorescookbook.com

Anna

yoga-liebe.de Janine & Greta

@ new2berlin Klara

klaraslife.com/en Melina melinamandarini.com Mia

heylilahey.com Sarah

thatslifeberlin.com Vanessa & Valerie Remoquillo-Jenni

shopvera.ch

Our partner features are labelled with a little logo in the top right corner. Thanks to Alpro as the partner of this issue who made it possible to create sisterMAG.

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P H O T O : trickytine.com

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SISTERMAG'S KEY TOPIC

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& S T N A L P G BLEEDIN S E K A C N A P E L PURP THE 9 BIGGEST TRENDS IN FOOD FOR THE NEXT 5 YEARS

TEXT | CHRISTIAN NÃ&#x201E;THLER ILLIUSTRATIONS | OLGA SHEVYAKOVA SISTER-MAG.COM

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Have you ever noticed that one year you’ll see kale mixed into everything from omelettes to smoothies, and the next you’ll be hard-pressed to find it at your local supermarket? That’s because, much like trends determine what you’ll find at your favourite boutique, they also play a role in what’s on your dinner plate. Taking into account that our generation will continue to take their health, planet, and indulgence seriously, here are 9 OF THE BIGGEST FOOD TRENDS we’ll see for the next five years...

Food is much like fashion in the way trends influence what we buy and consume. While recent years may have been all avocados and matcha lattes, you can expect new »in«foods to dominate menus of the near future. What’s most interesting is that these developments aren’t merely the result of happenstance – they’re

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becoming increasingly calculated as we strive to optimize our health, food sustainability, and, of course, indulgence. Here are 9 food trends that’ll take over restaurants and Instagram feeds over the next few years...

FERMENTED BEVERAGES

Probiotics and bacteria are becoming the most soughtafter ingredients in everything from morning tea to happy hour drinks. Fermented beverages like kombucha, mead, kvass, and kefir are being recognized for their health benefits and nutritional contents, including B-vitamins, magnesium, simple sugars, and amino acids. With the speed they’re popping up at health spots and chains alike, we wouldn’t be surprised to reach for a McKombucha sometime soon.

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POKE

Yes, it’s been big in other parts of the world for a while now, but poke is finally making a splash in Europe. For the uninitiated, poke is a raw fish salad native to Hawaiian cuisine that combines slices of tuna, octopus, or salmon with staple toppings like soy sauce, sesame oil and seeds, green onions, and cilantro. Contemporary poke vendors are taking it a step further and creating bowls that also feature rice, zucchini, cucumber, carrots, avocado, and edamame. Think of it like a next-level fish carpaccio or tartare.

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NOOTROPIKCS

You may have heard of bulletproof coffee – a blend of regular java, grass-fed butter, and MCT oil. The last ingredient falls under a category of »smart drugs« called nootropics whose primary function is to increase brain performance together with a host of other benefits. Consumers are becoming more familiar with the dozens of all-natural and synthetic nootropics available at their local health food store and are getting creative in integrating them into their diet. From popular nootropics like fish oil, turmeric, and melatonin to more obscure ones like ashwagandha and and valerian root, nootropics have been proven to benefit sleep, memory, muscle recovery, focus, and longevity while fighting anxiety and depression.

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MEAL KIT DELIVERY SERVICES The rate at which meal kit services are popping up in any given city is almost too quick to keep track but one thing is clear: People want to spend less time preparing food. It’s a simple concept, really: You order chef-designed meals online, all of the ingredients are delivered to your door in perfect proportion with easy to follow instructions and, before you know it, dinner is served. MARLEY SPOON , HELLO FRESH , and KPTNCOOK are three German meal kit startups currently gaining traction in the scene.

FAUX FOOD

As more people pursue vegan and vegetarian diets, imitation meat is going beyond what you’d expect to find at your local bio store. Beyond Meat, for example, is a Los Angeles-based producer of faux meat that has developed a burger patty that looks, cooks, and tastes like the real thing. And yes, that even means it »bleeds.« We’re also seeing chefs work their magic on previously unimaginative plantbased dishes to introduce diners to a new world of possibilities.

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ARTISANAL BREAD

Everything you’ve been told you avoid the last few years is undergoing a welcome renaissance, and we’re all for it. You can only sustain yourself on superfoods for so long, after all. Bread is currently having a moment in the spotlight as restaurateurs place greater emphasis on the ingredients and love behind their loaves. Rustic breads are getting their due attention on restaurant menus, with an appreciation for the degree of mastery required to create a standout sourdough with just three ingredients.

INSECTS

Entomophagy – the human use of insects as food – has evolved from a necessity in some parts of the world to a beacon of haute cuisine. Chef ALEX ATALA’S nowfamous »AMAZONIC ANT WITH MERINGUE« dish, for example, as seen on Netflix’s »CHEF’S TABLE,« really makes one reconsider what might have been otherwise inconceivable – chowing down on delicious ants. With plenty of studies claiming insects to be one of the most sustainable sources of food on the planet, the ubersocially conscious among us are doing their part to bring insectbased diets into the mainstream.

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MEAL REPLACEMENT SHAKES As we become increasingly busy in our social and professional circles, people are trying to optimize every aspect of their lives. Consuming food in the most efficient way is part of that effort. Enter meal replacement shakes – SOYLENT and SHAKEOLOGY are among the biggest brands pushing the trend – which promise to deliver all the nutritional components of a healthy diet in one portion. While calculated concoctions of this kind may be appealing in function, we admit they take away a lot of the indulgence that comes with enjoying one of life’s pleasures.

ALL COLORS OF THE RAINBOW Moving forward, future food will be as vibrant as contemporary art. And we’re not just talking about soaking your favourite dish in food coloring. Visually striking natural ingredients will be infused into food and drink staples to create feasts for both the eyes and palette – blue algae lattes, black bread, purple ube (yam) pancakes, and glowing green matcha butter are just some on the horizon.

Christian Näthler is a content creator whose work spans all aspects of digital media. He grew up and studied in Canada, and currently lives in Berlin.

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THIS IS HOW THE FUTURE TASTES ABOUT THE AUTHOR Deniz Fıçıcıoğlu (34) lives in Berlin and breathes »Food«. As a food enthusiastin, cookbook and blog author, she invents the world of food again and again for herself and others.

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WHO DECIDES OUR FAVOURITE FOODS OF TOMORROW?

When we talk about our favourite foods, we’re almost always talking about memories from the past – of dad’s dishes, fries at the fair, or culinary delights on holiday. I still remember exactly how my grandmother’s pancakes tasted. But what does the future taste like? I close my eyes and try to imagine the future of food. The picture that emerges is »clean« and a bit hazy at the same time. I see a lot of glass and large machines, country house romance, and small, thriving wheat fields. Disappointed, I open my eyes. It will not work like that. Experts need to weigh in. To be exact, we need to consult HERMANN'S – the self-appointed »alternative to all known innovation models that the food industry has seen so far.« Whatever that may be... I start to poke around the website. There are articles and interviews about the food system, and

an event: flours of the future. Baking with flour from coffee and silkworms – this can’t be true, right? I make my way to Mitte in Berlin to get closer to the source, where HERMANN’S recently opened its doors. I expect a lot of glass, high-tech, and a small laboratory, and am let down when I enter the sprawling space: soft forms, natural materials, warm light, and a restaurant atmosphere. I walk past smiling faces, a beautiful coffee machine, and glass jars decoratively adorned with food. From the corner of my eye I see muffins, cakes, sandwiches and salads. Nothing special, I think. Nothing futuristic. I let myself fall on the sofa by the window to the courtyard. Nice, bright, and cozy. A bit like home. Have I misunderstood something? This represents the future of our food system?

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Finally, I find two people who can advise me. I am sitting opposite Laura Jasper and Verena Bahlsen, the two cofounders of HERMANN'S. »Why should the future of food scare us, look strange, or be difficult to pronounce? Why don’t we start by reinventing the dishes that we already love today?« Laura ponders aloud with a smile.

»Currently, we are experimenting a lot with Einkorn, tigernut, algae and insects.«

The cupboards are rattling: Insects

Insect flour, however, which has long been used in many nations around the world, is only officially allowed in five EU countries. Until now, insects can only be offered in their whole form and are therefore a real challenge for the senses. In 2018 the »Novel Food Act« will be overturned in Europe. The first startups are already working in full swing to develop energy bars, nachos, and oils from these tiny critters. Things are about to get exciting in the supermarket!

Meat or no meat – what does the future of food look like? For insect lovers there is only one answer: Protein-rich grasshoppers, crickets, mealworms and larvae need a permanent place on our daily menus. In the food industry, insects are currently the hottest candidate to become a widespread protein alternative. The breeding of insects has a much better ecological footprint than most other farm animals.

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You can feel the joyous enthusiasm in every sentence; how convinced they are that the future of eating is fun. I tell the two of them that pancakes from caterpillars remain suspect.

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»The future is a single invitation to discover and experiment. No one knows what we will eat in the future. That includes us,« Verena explains.

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@WeAreHERMANNS HERMANN's ecosystem is a network, business development, food lab and resource for curious people in one; openly discussing technologies and approaches to solutions, exchanging ideas, and creating new ones in an interdisciplinary manner. Developing healthier and more sustainable food alternatives is the primary goal of the young start-up. What is happening in the tech world is being reflected on a smaller scale in the food sector, in which supermarkets butt

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heads with manufacturers and young innovators often only get their products onto shelves with signficant struggle and high initial losses. And who is this Hermann? He’s Hermann Bahlsen, a traveler, visionary and the founder of the famous cookie company. In the eighteenth century, he had already promoted female artists, brought the production line to Europe, installed the first light at Potsdamer Platz, invented the concept of cookie, and insisted on its embrace until it could no longer be ignored.

»All the events, new ingredients, and dishes at HERMANN'S are our way of talking to others about the future of food. We want to get food innovations out of companies' laboratories, make them tangible, and give people the opportunity to decide how the future should look.«

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Collaboration is the keyword of the conversation. The two are convinced that a better future for food is only possible by working together. »The food industry can still learn a lot from tech startups and innovators. Whoever is making moves today is usually part of a network. Our goal is to bring people around the world together who would otherwise have never worked in a team but could jointly create genuine alternatives for our food system. Entrepreneurs, nerds, cooks, bloggers, scientists, supermarket and industrial giants – they all benefit when they collaborate with each other,« Laura says. My head spins a bit as I sip a very standard coffee after the

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conversation. Instead of answers, new questions are buzzing through my mind: What does healthy and unhealthy mean? And what has to happen so that we don’t have to make this decision anymore? What if we can create an alternative food system in which we do not need to worry whether we are making a good or bad choice? I'm glad to be sitting at HERMANN when all these thoughts are racing through my mind. The team and the space offer hope that the future will not be as bad as everyone likes to prophesize. For now, Verena and Laura are already sitting together with other visionaries to work on new solutions for our food system.

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We asked old friends and new favourite bloggers to share their favourite avocado recipe for our big special on the green Power Ball! Be sure to click through to their blogs â&#x20AC;&#x201C; each one is marvellous!

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VEGAN

Yogi Bowl by T H E L I T T L E P L A N TAT I O N 31

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Kimberly Espinel THE LITTLE PLANTATION Prop stylist, food photographer, recipe developer, nutritional therapist and plant-based food blogger. Based in London. SISTER-MAG.COM

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AVOCADO PROFILE

YOUR BLOG IN THREE WORDS/ A plant-

based food photography blog.

FAVORITE INGREDIENT// Too many to

mention, but anything local, seasonal and green generally hits the spot.

WHY DO YOU LIKE AVOCADOS/// Â It's so

creamy and versatile, plus such a great fall back when you've got little time to prepare a light and delicious meal. WHAT PAIRS BEST WITH AVOCADO IN YOUR OPINION//// A little tiny drizzle of balsamic

vinagre and sourdough bread hits the spot everytime.

VEGAN

Yogi Bowl for 2 s ervings YOGI BOWL:

DRESSING:

1/2 cup Quinoa

60ml extra virgin olive oil

185g red kidney beans

60ml french mustard

1 avocado

30ml balsamic vinegar

1 cup steamed Veggie

30ml freshly grated turmeric

1 cup raw seasonal root Veggies

or horseradish

sesame seeds (optional)

male syrup (to taste)

fresh coriander or parsley

salt and pepper (to taste)

FULL RECIPE 33

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IHANA.EU This recipe was a guest entry on the Stuttgart Food Blog ihana. eu. You can find the whole recipe on her blog. However we have another delicious recipe from Christine's blog on the next page. SISTER-MAG.COM

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AVOCADO PROFILE

YOUR BLOG IN THREE WORDS/ Happy,

welcoming & delicious.

FAVORITE INGREDIENT// Butter. WHY

YOU

AVOCADOS///

Avocados are wonderfully rich and taste fantastic as well in savoury as in sweet recipes – as you can see with the two recipes I'm showing! WHAT PAIRS BEST WITH AVOCADO IN YOUR OPINION//// Fish with high fat content

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date & coconut M I N I TA R T E S Base :

Cream:

100 g blanched almonds

1 ripe avocado

50 g grated coconut

1 TBSP dark cocoa for baking

6 medjool dates (without pits)

1 can of coconut milk / ideally full-fat and organic (refrigerate upside down for 24 hours bevor using)

2 TBSP coconut oil a pinch of sea salt Zest of 1⁄2 a lemon

2-3 TBSP maple syrup

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Christine TRICKYTINE German food blogger based in Stuttgart who just renovated the @studiourbina with her husband and creates beautiful foodie visuals in her own unique style!

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SAVOURY

Parmesan Waffles W I T H A F R I E D E G G , PA R M A H A M A N D AV O C A D O

100 g butter, soft

To p p i n g :

100 g quark (a type of curd cheese) 40%

3 eggs, fried

75 g parmesan, grated

3 avocado halves 9 slices of Parma ham

3 medium eggs 100 g spelt flour type 630

Some maple syrup to brush onto the ham

0,1 litre Milk

2 red spring onions, finely sliced

Salt, Pepper, piment dâ&#x20AC;&#x2122;espelette and a pinch of sugar to taste

fleur de sel and fresh pepper to taste

Mix the soft butter, Parmesan, eggs brown (time may vary depending on and spelt flour with an electric mixer the model you use). Make 6 waffles until they form a smooth mixture. and heat up your oven to keep them Add spoonfuls of milk until a tough warm. Pull the Parma ham apart dough develops and let it sit for 30 and spread it on a baking tray, brush minutes. Heat up your waffle iron, with maple syrup and bake for 4-5 brush it with olive oil and ladle some minutes at 170 Â°C Fry the eggs in batter into the centre. Let it bake for some butter and keep everything warm. about 5 minutes or until golden 37

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Clean and slice the spring onions. Halve the avocado, remove the peel and pit, slice and fan open to create an avocado wave. To serve: Put 2 waffles on each plate, top them off with the egg, the avocado, Parma ham and spring onions.

Season to taste with pepper and fleur de sel (try it first though, the waffles and Parma ham are extremely flavourful).

GO TO BLOG

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GREEN

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GAZPACHO by A B O U T T H AT FO O D

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Melina Kutelas ABOUT THAT FOOD Former Fashion Stylist turned Food Stylist Photographer and Blogger, based in Vienna, Austria .

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AVOCADO PROFILE

YOUR BLOG IN THREE WORDS/ Vegan food

for the palate and the eye. FAVORITE

INGREDIENT//

Yeast.

Nutritional

WHY DO YOU LIKE AVOCADOS/// Because

they are so versatile.

WHAT PAIRS BEST WITH AVOCADO IN YOUR OPINION//// The classic, lemon. Without lemon

you can not eat avocado.

GREEN

Avocado Gazpacho for 2-3 s ervings 250 G of plant based natural yoghurt 1/2 cucumber 1 ripe avocado 1 small handful of fresh spinach 1 tbsp fresh mint 2 tbsp fresh basil 2 tbsp of almond butter 1 tbsp of lemon juice 1 tsp wheatgrass powder (optional) 1 tsp salt pepper to taste

FULL RECIPE 43

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AVOCADO PROFILE

YOUR BLOG IN THREE WORDS/

Simple - Seasonal - Close to Life FAVORITE INGREDIENT// Salt WHY DO YOU LIKE AVOCADOS/// I like that you

can use it in so many different ways and create sweet as well as savoury treats with it. At the same time, it is delicious just by itself on a piece of bread. WHAT PAIRS BEST WITH AVOCADO IN YOUR OPINION////

Thatâ&#x20AC;&#x2122;s easy: high-quality sea salt brings out the best in an avocado.

V E G E TA R I A N

Quesadillas W I T H F E TA , H U M M U S A N D A V O C A D O

I n g r e d i ents 8 small tortilla 2 avocados 150 g feta 250 g canned chickpeas 3 tbsp tahini (sesame paste) 1/2 tbsp cumin olive oil juice of one lemon some parsley or cilantro

FULL RECIPE SISTER-MAG.COM

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KEVIN ILSE

Food blogger from Austria, who says that he almost prefers photographing food than eating it. But just almost.:)

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CRISPY

Avocado Tacos by W H AT ' S C O O K I N G G O O D LO O K I N G 47

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JODI MORENO WHAT'S COOKING GOOD LOOKING

Yogi Bowl Jodi is a trained natural foods chef and lover of healthy,

wholesome, and tasty foods

that to Imake by T H E L I T Thave L E the P Lpower A N TAT O N us look good from the inside.

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AVOCADO PROFILE

YOUR BLOG IN THREE WORDS/

Healthy-ish, creative, veggie-centric FAVORITE INGREDIENT// Lemon WHY DO YOU LIKE AVOCADOS///Â

They make everything better. WHAT PAIRS BEST WITH AVOCADO IN YOUR OPINION//// Food! Almost every savory food I

can think of pairs well with avocado:).

C R I S P Y Avocado Tacoss WITH ROASTED RADISHES AND SRIRACHA SMASHED BEANS

I n g r e d i ents 1 cup of butter radishes, olive oil salt + pepper 3-4 avocados 1/4 cup of bread crumbs 1 can of cannelloni beans 2 TBSP of your favorite Sriracha 1 cup of purple or green cabbage 10 tortillas

FULL RECIPE 49

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AVOCADO PROFILE

YOUR BLOG IN THREE WORDS/ Plantbased,

Creative, Colourful

Avocado :-) Coconut Milk, Cashews and Yeast Flakes FAVORITE

INGREDIENT//

WHY DO YOU LIKE AVOCADOS/// Â I love

avocados as they are so healthy, creamy and versatile. Wheter you eat them as delicious guacamole, spread, baked or as a chiled soup - avocado is my alltime Lieblingszutat! WHAT PAIRS BEST WITH AVOCADO IN YOUR OPINION////

Lemon but also Mango are a perfect match with Avocado

AVOCADO-EGG i n g r i d i ents 1 avocado 1 tomatoe hummus sesam sprouts Luckily, this beauty is really easy to make: Simply peel an avocado, cut in half and remove the core. Spoon in 1-2 tablespoons of hummus, top with 2 thin slices of tomato, add sesame seed and sprouts. Garnish with sesame and sprouts.

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AVOCADO Egg

by L E A G R E E N V E G G I E S

Lea works as a filmmaker and TV-journalist in Berlin, however, for the last few years she has

been dedicating all her

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time to food topics.

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WITH CEVICHE by F L AVA M I N G O

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KAROLINE FLAVAMINGO Creative, vibrant plantbased food for pop-ups, private dinners, events and workshops in Berlin and Cape Town . Always chasing the sun.

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AVOCADO PROFILE

YOUR BLOG IN THREE WORDS/ Whimsical,

uplifting, colourful.

FAVORITE INGREDIENT// Anything that

I have foraged – mushrooms, if I have to choose just one!

I love the creamy texture and colour of goodquality avocados, and that they can be used in so many ways to make delicious, healthier plantbased desserts. WHY DO YOU LIKE AVOCADOS///

WHAT PAIRS BEST WITH AVOCADO IN YOUR OPINION//// Citrus!

TEXTURES OF

Avocado with Ceviche Av o c a d o G r a n i ta :

Av o c a d o P u r e e :

1 avocado

½ avocado

1 cucumber

salt, to taste

1 lime

lemon, to taste

small bunch coriander salt, to taste Place ingredients in blender and mix. Pour mixture into a shallow dish and freeze for one hour. Scrape mixture with a fork, return to freezer and repeat a few times, until desired consistency is achieved.

Place ingredients in blender and mix. Store covered in fridge until ready to serve. Dice avocado into small cubes and squeeze over some lemon to prevent browning. Store covered in fridge until ready to serve.

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Oyster Mushroom C eviche : 250 g oyster and king oyster mushrooms Âź small red onion 2 tbsp olive oil 2 limes Â˝ orange 2 cm ginger 1 small red chilli, seeded 1 tsp white miso (optional) 1 tsp maple syrup 4 physalis, thinly sliced pink pepper, crushed edible flowers salt, to taste

Dice mushrooms into small cubes. Place mushrooms and onions in bowl and toss in olive oil. Blend lime & orange juice, maple syrup, chilli, ginger and salt. Pour sauce over mushrooms and mix to coat. Marinate for 15 to 30 minutes before serving. SISTER-MAG.COM

Add a heaped tablespoon of ceviche to a chilled serving vessel (sea shell, shot glass, spoon), pipe avocado puree, garnish with physalis and an edible flower, add granita and a sprinkling of pink pepper. Serve immediately.

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AVOCADO

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CARROT LOX BLINISs A playful take on salmon blinis, this plant-based version is actually a dessert – with three different vegetables! This dish required a bit of planning, as the carrots should ideally be made two days in advance. The caviar can also be made ahead and will keep well if stored in oil. The blinis are best made on the day, but if made earlier can simply be reheated in the oven. The avocado frosting is best made on the day.

I n g r e d i ents blinis: 1 1/2 cup dairy-free milk 2 tbsp oil

av o c a d o f r o s t i n g :

1 1/3 cup spelt flour

1 avocado

1 tbsp maple syrup

½ cup icing sugar

1 tsp baking powder

2 tbsp coconut oil, odourless

1 tsp vanilla extract

1/4 tsp salt

1 tsp lemon

Place ingredients in bowl and whisk to combine. Pour mixture into a heated ungreased pan and when the batter has turned from pale white to light yellow, flip the blini. If the pancake is still too pale, or uneven and dark, adjust the heat accordingly – you want a perfectly

even, golden colour with a pale rim. It can take a few pancakes to get it just right! If the batter is a little thick, add a tablespoon or two of milk. Blend avocado until smooth and then add remaining ingredients and mix until smooth and creamy.

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s a lt - b a k e d c a r r ot s : 500 g coarse sea salt 3 large carrots 3 tbsp olive oil

b e e t r o ot c a v i a r :

2 tbsp maple syrup

200 ml neutral vegetable oil

1 tsp vanilla

150 ml beetroot juice

1 tbsp lemon

½ tsp agar agar powder

Preheat oven to 200° C. Pour enough salt to cover the surface of a small baking dish. Place the carrots on the salt bed and then cover completely with the remaining salt, ensuring that the carrots are not touching the surfaces of the dish or other carrots. Roast for about 1 hour and allow to cool slightly before removing the carrots from the salt shell and brushing off all the salt. Peel away the skin – I find it easiest to do it with my fingers – and then thinly slice the carrots. Whisk together remaining ingredients. Place the sliced carrots in a dish and cover with the sauce. Leave to marinade for at least 6 hours and up to several days.

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Pour the vegetable oil in a tall glass jar and place upright in the freezer for an hour to chill. Pour the juice and agar in a small pot and bring to the boil, whisking constantly (don’t be scared to let it really boil), then remove and whisk in the gin. Leave mixture to cool for about four minutes. Using a dropper (glass pipettes from the chemist work great), drop the juice into the oil, drop by drop. The chilled juice drops will solidify as they make contact with the chilled oil, slowly sinking to the bottom of the jar. When ready to serve, strain the pearls through a fine sieve.

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S TA R T UP SPOTLIGHT SISTER-MAG.COM

PHOTO BY MARLEEN VISSER

AVOCADO

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THE AVO C A D O SHO W BRANCH

Food

HEADQUARTERS

Amsterdam

FOUNDER

Julien & Ron

LOGO

THE AVOCADO SHOW

The Avocado Show serves stunning and tasty signature dishes made with love from sustainable and socially responsible avocados. The combination of great food styling and flavours at an affordable price fills the flexible menu that can satisfy any dietary wish. Good vibes, great drinks, amazing staff, and legendary playlists tie the place together, complemented by a green and serene interior. Itâ&#x20AC;&#x2122;s open for breakfast, brunch, and lunch already and will be adding [late] dinner, delivery, take-away and catering soon to satisfy all your avocado cravings. WEBSITE

IDEA & CONCEPT

The idea of an avocado restaurant and the restaurant itself was realized within two weeks. If you have mono restaurants for salads, chicken, and poke bowls, why

not

restaurant

about

avocados? Our mission is to serve the most beautiful avocado dishes in the world, all over the world, in a very loveable setting. What started out as just a few friends that wanted to open their own place in Amsterdam quickly escalated into a global online hit. The three owners, Ron Simpson,

theavocadoshow.com 63

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opened. AMSTERDAM A S LOCATION

PHOTO BY MARLEEN VISSER

Julien and Ron, the owners of The Avocado Show, are both creative entrepreneurs in Amsterdam. They love the city and everything about it. But of course we dream about an Avocado Show in every cool city. RECIPES

PHOTO BY ALI MOUSAVI

Our recipes are created by the famous chef, Jamie van Heije. He has his own restaurant in Oudekerk aan de Amstel and is the creative brain behind every recipe of The Avocado Show. WHAT IS IMPORTANT TO YOU WHEN CHOOSING AND BUYING INGREDIENTS?

Julien Zaal, and Jaimie van Heije, expected some attention, but videos about The Avocado Show hitting 20 million views a day, single blog articles being shared over a hundred thousand times, and their own social media fan bases sky rocketing before the restaurant's opening was way more than they could have wished for. It even resulted in a group of fans camping outside of the restaurant the night before it SISTER-MAG.COM

We want our ingredients to be as sustainable and fair as possible. That’s why we opt for Nature’s Pride, a sustainable supplier in fruits and vegetables. Finding ready-to-eat avocados every single day sounds like a challenge in itself. Adding sustainable and socially responsible to your avocado wish list steers you towards our supplier of choice: Nature’s Pride. Combining quality products with the opportunity to make the world a better place is

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PHOTO BY ALI MOUSAVI

AVOCADO

exactly why we chose them as our partner. FAVOURITE DISH ON THE MENU

Our vegan poke bowl. WHAT DO YOU THINK PEOPLE LOVE SO MUCH ABOUT AVOCADO?

Everything! But why did it get crazy like this? It looks like the combination of the right idea at the right time, with the right name and the right pictures. The avocado is not just extremely nutritious, yummy and versatile – it’s also photogenic. Proven over and over again by the likes of Colette Dike from Fooddeco. Mouthwatering dishes based on avocado were carefully curated and served on Instagram and Facebook, the same way they’ll be served at the restaurant. Picture perfect.

FUTURE PLANS

The owners are already planning their expansion after receiving well over 50 franchise inquiries from all over the world, and together with their supplier they are exploring the possibilities of eliminating food waste by creating their own range of consumer products like guacamole and beauty items – enabling all avocado fans to contribute to a better world while enjoying their favorite fruit.

WEBSITE

theavocadoshow.com

FACEBOOK INSTAGR AM

TheAvocadoShow

@ theavocadoshow

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Break International Breakfast Whether it is a Dolce and Espresson in the morning in Italy or rice with fish in Asia â&#x20AC;&#x201C; the foreign breakfast rituals are interesting and exciting, whether you're on holiday or are trying to accommodate in a new home. In our breakfast special, we invited international bloggers, who present traditional recipes from their home countries and present their own, modern breakfast favourite. We will take you to China, Sweden, the Netherlands and England in the morning. And who knows â&#x20AC;&#x201C; maybe the one or other inspiration will soon be integrated into your own breakfast! SISTER-MAG.COM

kfast AVOCADO

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HAWAII

… loves fresh, exotic fruits from mangos to papayas, guave, and pineapple.

Can't be sweet enough: Whether it is the muffin-like little cake (Queijadas) or little puff pastries called »Pasteis de Nata« PORTUGAL

USA

American Pancakes – was sonst ;)! Oder Bagels … MEXICO

We would probably eat this for dinner: A traditional breakfast in Mexico is beef with nachos, cheese and beans

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Kascha is a buckwheat soup with butter, sugar and milk â&#x20AC;&#x201C; a classic Russian breakfast. Otherwise Russians are rather hearty with mushrooms, eggs, sausages and potatoes. Furthermore sour milk products such as kefir or blinis are popular in the morning.

Rice and plums: Umeboshi are salty-sour prunes for breakfast. They act as kind of a "cold shower" in the morning. There is also rice, purpurtang or miso soup with tofu.

RUSSIA

J A PA N IRAN

Traditionally, Haleem is served for breakfast. It is a dish consisting of meat (mostly lamb or chicken) with cinnamon, butter, sugar or salt. It is eaten either cold or warm. TA N S A N I A

THAILAND

Breakfast hardly differs from dinner. Rice porridge with pork, shrimp, or Shiitake mushrooms is typical.

Greasy food is typical: Chapati are fried pancakes, which have their origin in India, but have now become an integral part of the country's kitchen

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The Dutch aren't really familiar with a breakfast culture. But since a few years, things changed a lot.

I N G R I D H O FS T R A ingridhofstra.com

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HOLLAND

The Dutch aren’t really familiar with a particular breakfast culture. For years we had a few slices of bread with cheese, sprinkles, or peanut butter for breakfast – and that was it. Recently, however, things have changed a lot. More and more Dutch people go out for breakfast and enjoy a stack of pancakes, fried eggs on toast with bacon, or more healthy dishes such as a smoothie or acai bowls (a personal favourite). Many of us also eat porridge in the morning. We grow up eating typical Dutch dishes such as barley

porridge, semolino, or – and most children remember this well – instant wheat porridge, which we is commonly known as Brinta. During the last couple of years porridge has really gained ground and has become one of the most popular type of breakfasts in Dutch households. But, even though we are paying much more attention to our health and also love breakfast hypes as much as the next country, the Dutch still like to hold on to their ‘bammetje’ (Dutch nickname for bread).

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C R E A M Y O V E R N I G H T O AT M E A L with apricot vanilla curd, fresh raspberries & redcurrants Serves 2 F O R T H E OAT S : 1 cup rolled oats

F O R T H E A P R I CO T VA N I L L A C U R D :

1 cup Greek yoghurt (option: soy yoghurt)

¾ cup apricots, pureed

¼ cup lemon juice

1 vanilla bean, seeds scraped

1 cup full fat milk (option: almond milk) ½ tsp fine sea salt

1½ tsp honey

½ lemon, zest /3 cup sugar

½ cup coconut milk solids

2 eggs

1 egg yolk

EXTRA: Raspberries Redcurrants Grated dark chocolate, 72%

1. The night before, combine all the ingredients for the oats. Mix and scoop into an airtight container. Refrigerate until the next morning. 2. The next day, prepare the curd. Add all the ingredients except for the coconut milk to a sauce pan over medium heat. Stir until the sugar has dissolved, about two minutes. Then slowly add the coconut solids. Whisk until the curd thickens and coats the back of a spoon. 3. Strain into a medium bowl and cover with cling film. Let cool slightly and add to a jar. Add a few spoons onto the oats and spoon the rest into an airtight jar. Refrigerate. Decorate the oats with the fruit. Enjoy!

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ICE COLD CHERRY SMOOTHIE BOWL Serves 2 FOR THE GRANOLA: 3 tbsp oats

F O R T H E S M OO T H I E BOWL:

1 tbsp buckwheat groats

1 cup cherries, frozen

2 tsp coconut flakes

½ cup mango,frozen

2 dates, cut into small pieces

1 banana

1 tsp vanilla extract

½ tsp coconut oil

TO P P I N G S :

1 ½ tsp honey

Strawberries, Granola, Chia seeds, Nectarine

a pinch of salt

1. Make the granola. Add all the ingredients to a frying pan and mix. Bake the granola for about 5 minutes on medium-high heat. Stir regularly. Set aside. 2. Blend the cherries, mango, and banana. When it’s almost combined, add the vanilla extract. Blend one more time until everything is smooth and well mixed. 3. Pour into deep plates and bowls and decorate with the toppings. Enjoy right away!

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I never took into consideration how hard it would be to decide what a traditional Swedish breakfast is.

SIMONA MUNTEAN cookiesandsweets.se

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SWEDEN Hello,

everyone!

name

several

different

answers.

is Simona and I’m the heart

Oatmeal with lingonberry came

up several times when we talked.

economist with huge passion for

That's how we established what

and

Sweets.

baking, food styling and photo shooting. I´m what my kids used to call me: »All in One«. When sisterMAG asked me to write something

about

traditional

most Swedish people like to eat for breakfast on a regular working day. I skip breakfast most of the time and take a long power

Swedish breakfast, I was fast to

walk to work and eat an earlier

jump on it. I love the magazine

lunch instead. But on weekends

and love to tell people about

I love to eat a big breakfast and

my passions in life. But i never

to spoil myself and my family. I

took

how

like chocolate, it’s not a secret.

hard it would be to decide what

Chocolate in any form and shape.

into

consideration

a traditional Swedish breakfast is and what I personally like to eat for breakfast. I have a lot of favourites. But to do the job right, I have my people, my colleagues, who I can count on when I need a test

So you think I’m crazy for wanting chocolate for breakfast? Don’t judge me before you hear me out. I discovered chocolate waffles not too long ago and I can’t get enough. To be honest, my family

panel for a new recipe and when

started to think it’s a bit of a

I have to choose something to

problem. What can I say? I love

bake or develop. I asked all my

chocolate and all the chocoholics

colleagues at work and I get

out there will understand me.

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It’s something about this warm and smooth breakfast full with healthy fibers that Swedish people like. It’s not only tasty but quick to make and you feel warm and cozy on a frozen and dark day. And if you didn’t know this we have plenty of cold and dark days in Sweden.

O AT M E A L with lingonberry jam and fresh milk

1 dl oatmeal

2 1/2 dl water 1/4 tsp salt lingonberry jam 1 glass fresh, cold milk

1. Mix everything in a bowl and heat in the microwave for about 2-3 minutes. Stir after half of the time has elapsed. 2. Serve with fresh cold milk and lingonberry jam. 3. A quick and simple but delicious breakfast to enjoy every day. With jam or fruit of your choice. The classic Swedish oatmeal breakfast is served with lingonberry jam and cold milk, but it’s your breakfast and your choice.

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C H O C O L AT E W A F F L E S à Simona Serves 8 | Cook time: ~45 minutes | Easy

3 dl white flour

TO P P I N G S

1/3 dl cocoa

Icing sugar

½ dl icing sugar

Fresh berries or fruit

1 tsp vanilla sugar

Greek yogurt or ice cream

1/2 tablespoons salt

Almonds or roasted coconut chips and honey

3 dl whipped cream

2 ½ dl water Butter to brush the waffle iron with

1. Preheat the waffle iron. 2. In a large bowl whisk flour, cocoa, sugar, vanilla sugar and salt. Whip the cream. Pour the water and half of the cream, beat until smooth. 3. Carefully add the rest of the cream into the batter and whisk to combine, don't overmix. 4. Brush the iron with a little butter just the first time. 5. Pour about 1 dl of butter into center, and bake for about 23 minutes. 6. Serve warm with your choice of topping and a cup of coffee or the. 7. Surprise your loved ones with a luxury breakfast on lazy weekend. I mean if they like chocolate they going to love those cutes. You are going to get so much credit for your little effort. Trust me on this one! 81

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It's the kind of food that holds no pretence, noo judgement or conditions and that's why I'd like that to be my contribution.

MARIA BELL marrbell.co.uk

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G R E AT B R I TA I N

I'd love to say that I came from a

The times I'd find my father

family where cooking was a big

secretly eating beans from the

part of our daily lives growing up

can while my mother wasn't

but it isn't quite true. Although a

looking. With these two recipes

big thing for my grandparents, it

Iâ&#x20AC;&#x2122;ve taken the concept of the

wasn't until later in life that my

traditional english breakfasts -

parents really fell in love with

beans on toast and fried eggs

incredible food and even now

on toast and given them a little

they work such long hours they

twist. The eggs are inspired by

hardly have time to cook for

a recipe I love by Olia Hercules

themselves to really enjoy doing

and the beans have a little spicy

so. That's why the traditional

kick to them as the usual sugary

English

beans are too much. It's the kind

much nostalgia for me. It'd

of food that holds no pretence,

be our special treat; the hotel

no judgement or conditions and

breakfast we eagerly awaited

that's why I'd like that to be my

as we holidayed around Britain.

contribution.

breakfast

holds

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SPICY BAKED BEANS on toast Prep time: 5 minutes | Cook time: 45-50 minutes | Serves: 2

1/2 red onion

1 tbsp tomato puree

1 tsp turmeric

1 x 450 ml tinned chopped tomato

1 tsp smoked paprika

1 x 205 ml tin of cannelloni beans

salt & pepper

1 x 205 ml tin of black eye beans

parmesan

3 tbsp harissa paste

1 tbsp Worcester sauce

1/2 tsp cinnamon

chives bread to serve

1. Heat a large skillet over a low medium heat. 2. Finely chop the onion. Add the olive oil and fry the onions and garlic for around 4 minutes until they soften. 3. Add in the spices, tomato & harrissa paste, and tinned tomatoes and cook on a low heat for 15 minutes. 4. Now add in the beans, done too soon and the beans will be overly soft and sludgy but too late and they wonâ&#x20AC;&#x2122;t absorb the sauce. 5. Reduce the mixture for around 35 minutes or to your desired consistency. Toast your bread and plate the beans, grate over the chives and parmesan

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FRIED EGGS the British Way Prep time: 5 minutes | Cook time: 15 minutes | Serves: 2

3 large eggs

2/3 slices of sourdough or any other kind of bread you desire 1 tbsp olive oil

4-5 fresh cherry tomatoes

Avocado Salt & pepper to taste fresh herbs

Handful of feta

1 clove of garlic

1. Heat a large skillet over a low/medium heat to melt the butter. 2. Rub the garlic into the bread and add to the pan. Once the bread is slightly browned, flip and push to the side. 3. Crack in the eggs around the bread. Keep the pan on a low heat and cover for around a minute. 4. Once the whites are mostly cooked, add in the tomato and cover once more. Here it all depends how you want your eggs. I’d say at around 4-6 minutes, the whites should be cooked and the yolks still fairly runny, this is where I’d stop. 5. It can however depend, if you see the yolks cooking more than you’d like, remove the covering. 6. Top with crumbled feta, herbs and avocado. 7. Serve. 87

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When asking 10 Chinese people what their favourite breakfast is, youâ&#x20AC;&#x2122;ll probably get 10 very different answers.

M AG G I E Z H U omnivorescookbook.com

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CHINA

Breakfast is like a ritual for Chinese families starting their day. It is highly diverse depending on region and personal habits. In Beijing, some classic breakfast items include sweet soy milk, crispy fried dough, and silky bean curd with a soy sauce based gravy. Many northerners love to serve congee, pickles, and steamed buns stuffed with meat or vegetable filling. In some central and southern parts of the country, a bowl of noodles is a must-have. It might be a steaming hot clear bro-

th beef noodle soup with brisket, thin noodles served in a fierce spicy sauce topped with crunchy ground meat, or a hearty noodle bowl with vegetables and gravy. For Cantonese, dim sum and tea are the default combination. Shrimp dumplings, lotus leaf wrapped chicken and rice, and many other bite-size dishes are freshly made from scratch and served in small bamboo steamers. Those small diners scattered on every residential block. Even busy white collar types can easily stop by a stall and enjoy a few dishes on the way to work.

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TRADITIONAL In the picture on the left, you will see some classic dishes from northern, central, and southern China. On the left from the top: bean curd with a vegetarian gravy made with wood ear mushrooms and dried lily flowers, sweet congee made with millet and pumpkin, steamed buns with pork and scallion filling, fried dough (You Tiao), and sweet soy milk. A simple breakfast usually contains two dishes. In the middle is Dan Dan noodles - thin noodles served with a hot oil-based sauce, topped with minced pork. It makes a full meal by itself. On the bottom right: shrimp dumplings and pork and shrimp shumai. There are couple dozen dim sum dishes like this, all served in small portions. Order 2 to 3 dishes and wash them down with a cup of tea, and youâ&#x20AC;&#x2122;re ready to work!

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MODERN Although many Chinese people still enjoy a hearty traditional breakfast, Western-style breakfast is gaining popularity in big cities. Who doesnâ&#x20AC;&#x2122;t love a healthy and balanced meal that is fast to prepare? The majority worship whole milk, eggs, bread, and fruits. Oatmeal, coffee with milk, yogurt, and ham are just as welcome.

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PROMO

S sm

THE PERFECT B HOW WE CAN I M PA C T O U R

PHOTOS: SASKIA BAUERMEISTER SISTER-MAG.COM

So art

B R E A K FA S T A N D N P O S I T I V E LY R MORNING

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PROMO

SISTER-MAG.COM

Owl or lark? Early riser or morning snoozer? There are countless theories and impressions around the themes of mornings and breakfast. It’s no wonder, given that you lay the foundation for the rest of the day during this time. But how can we make this usually hectic period right after a deep sleep more than just the first step of a series of daily routines and duties? Each alarm also signals a new day in your life that you can design yourself. Let's breathe some new life into our rituals and plan a morning routine perfectly suited to us – including time for some “me” moments! And what better way to find energy for the day than during breakfast? It doesn’t require much effort! After all, the most important thing is a varied and balanced nutrition as well as an overall healthy lifestyle. To truly feel comfortable, you will need the right balance. And for those who do not eat breakfast? We believe that can change with just a few small variations. Try and try again – after two weeks you will realize how rewarding a good breakfast can be. With a balanced mix of nutrients, you can completely change the way you approach your day. Consider seasonal fruit for a morning bowl. Whole wheat cereals with fresh fruit are also good, and they don’t have to get boring 97

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PROMO

– mix it up with delicious almond, soy or oat drinks. Set your alarm just a few minutes earlier and enjoy your first coffee cozily in bed. On hot summer days, try using a coconut drink instead milk in your coffee for a touch of the tropics. We’ve put together the best tips for the perfect start to your day in our extensive Alpro breakfast feature. We talk about what it means to have a "good breakfast," why plant-based milk alternatives have earned a place on your breakfast table, and how diverse the most important meal of the day can look. We accompanied a host of influencers for a week to get a glimpse of their breakfast and morning routines. The highlight? Sunday brunch with friends, of course, when we get together, start the day on a calm note, and try some lavish recipes. Here’s to many more fantastic mornings!

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100 BREAKFAST CATEGORIES

PHOTOS: Oh Hedwig Lale Tütüncübasi

What makes us full?

108 WHICH BREAKFAST TYPE ARE YOU?

HAIR & MAKEUP: Jane Jakobi Kim Keusen Tina Fischbach Aennikin

YO U

What makes us fit?

Which breakfast type are you? Follow the decision tree and find out

F I ND

110 WEEK OF BREAKFAST

. . .

For a week, we accompany six different women and introduce their breakfast and morning activities

LOCATION: Sabrina Peuler PRODUCTION: Franziska Winterling

112 MONDAY The Professional with Sarah from »That's Life Berlin« 116 TUESDAY The Mom with Janine & Greta from »New2Berlin« 122 WEDNESDAY The Jetsetter with Mia from »heylilahey«

144 THE GRAND FINALE The sisterMAG Brunch on sunday

128 THURSDAY The Active One with Anna Kleb from »Yoga Liebe«

150 BUILD YOUR BREAKFAST

132 FRIDAY The Foodblogger with Klara from »Klaras Life«

PERFECT

We help you find your perfect breakfast and show you which healthy ingredients you will need.

138 SATURDAY The Social with Melina from »Melina Mandarini«

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PROMO

1 3

Keeps you satiated.

G E AT

S E I OR

Quick and easy on-the-go.

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100

2 4

Keeps you fit.

Is indulgent.

On the following pages, we want to introduce you to four categories, which will be a guide for all our recipes and breakfast ideas in this feature. You can recognize each category by the little icons next to the recipe. 101

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PROMO

Keeps you satiated.

You have a long day ahead, are chasing appointments tomorrow, and there’s barely time to eat? Then it is all the more important that you lay a good foundation with your breakfast, which allows you a relaxed start the day and also keeps you energized for what’s to come. That’s why it’s essential to have a balanced combination of nutrients: whole grain foods, high-quality protein, and healthy fats are a good basis. Why do we need these in our diet? Whole grain foods contain beneficial carbohydrates and dietary fibers that energize our brain and muscles, regulate protein and fat metabolism, and stabilize blood glucose levels, giving us longterm energy and preventing cravings. Proteins, meanwhile, keep us satiated the longest since our body uses a lot of energy to digest them. Last but not least, healthy, unsaturated fatty acids are important, which are especially present in plant foods. They provide our body with energy and important vitamins, and are excellent flavour carriers.

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102

HENCE ALPRO’S PLANT-BASED PRODUCTS HAVE EARNED THEIR PLACE O N T H E B R E A K FA S T TA B L E

"" All Alpro products are 100% plant-based. Their fatty acid spectrum contains low saturated and many unsaturated fatty acids that deliver energy to your body. "" All Alpro products are naturally lactose-free and contain at most as much or even significantly less sugar than comparable cow's milk products. "" Alpro's oat products are rich in fiber. "" Alpro Go On quark alternatives are rich in protein, and the soy yogurt alternatives are alsogreat protein sources.

T H I S B R E A K FA S T R E C I P E I S A G R E AT B A S I S FO R A LO N G DAY Whole wheat muesli with some nuts, Alpro yogurt alternative, and seasonal fruits. VARIATION: We can suggest the natural Alpro yogurt alternative with oats, which is rich in protein and fiber. Alternatively, Alpro’s plant-based drinks are equally enticing.

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103

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PROMO

Keeps you fit. WHY ALPRO? "" Nut-based Alpro products are rich in vitamin E and contain less than 30 kcal per 100 ml. Best of all, there is a wide variety from which you can choose your favorite product: Almond Drink Original, Almond Drink Unsweetened, Almond Drink Unroasted Unsweetened, Almond Drink Vanilla, Hazelnut Drink Original, and Cashew Drink Original. "" Alproâ&#x20AC;&#x2122;s soy yogurt alternative with almonds is a good vitamin E source and also rich in protein.

B R E A K FA S T R E C I P E FO R LOT S O F E N E R G Y Omelette or tofu with spinach on whole wheat bread.

Are you regularly involved in sports or constantly on the go? Then you need a breakfast that is first and foremost nutritional and energizing without leaving you feeling heavy and tired. You should look for products that have a low energy density, such as plant-based options with essential vitamins and minerals. But what does it mean to have a low energy density? Such products contain many nutrients compared to calories. This is true for foods with an energy content of 225 kcal per 100g. Plant-based foods are particularly suitable for low-energy diets. They also have the healthy advantage of containing plenty of essential vitamins and minerals that are essential for our health. This also includes Vitamin E, a vitamin that can only be absorbed by the body in conjunction with fat and protects against premature aging, as well as supports muscle building. Nuts, legumes, and green vegetables are especially rich in Vitamin E.

You can substitute the spinach with another vegetable that contains Vitamin E.

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Quick and easy on-the-go

You have to leave the house early in the morning and don’t have time for breakfast? Take something to go with you so you can eat it on the way or at the office! There are plenty of quick and easy ways to create an enjoyable take-away breakfast that isn’t merely there as an emergency measure. A carrot and beet smoothie with leafy greens is a great idea for a quick togo breakfast. Mix in a few portions of fruit (bananas, apples, or berries, for example) and a shot of plant-based Alpro yogurt alternative for a delicious and nutritious smoothie. The great thing about smoothies is that you are able to experiment with different variations of fruit and vegetables. Almond pieces or ground oats make for fantastic ingredients as well. If you have a stock of frozen vegetables and fruit, you can toss in a handful of freshness at any time. These are often harvested at their peak ripeness and immediately frozen.

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WHY ALPRO? "" All Alpro Drinks are perfect for creating many different smoothies. Try different varieties to find your favourite flavour for your favourite smoothie. Whether almond, coconut, soya or rice, the variety of plant-based Alpro drinks introduces a world of flavour to your smoothie creations. "" If you’re more interested in a smoothie bowl, try quark alternatives for a firmer consistency. The soy and yoghurt alternatives are also perfect to give a quick breakfast more substance.

ON THE GO RECIPE Oats, berries (fresh or frozen), a banana, and about 200 ml of the Alpro drink of your choice (or 125 grams of a yoghurt alternative) for a delicious, homemade smoothie. If you use fresh fruit, you can add a few ice cubes during the summer to make it extra refreshing.

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Is indulgent

It’s Sunday or you happen to have more time for an extravagant and relaxed breakfast than usual? Might we suggest taking some time to try out new recipes or exciting spins on the traditional fare. Variety brings joy, after all, so eat colourful! Plenty of fruits and vegetables help introduce necessary nutrients to your diet. And what’s better than enjoying a delicious meal with loved ones? There should always be time for a pampering weekend breakfast with fresh fruit and delicious plant-based desserts in the company of others. »Eat breakfast like a king, lunch like a prince, and dinner like a pauper.« Even if this motto can’t always be applied during the week, one should regard breakfast with this particular nobility. This is the meal, after all, that gives you all the day’s energy. On weekends, there is another prerequisite: it has to taste delicious.

WHY ALPRO? "" The vast variety of Alpro products allow you to start the day with creativity and pleasure. "" Do you feel like pancakes, waffles, or breakfast muffins? Simply reach for one of the many sugar-free (e.g., Almond Drink Unsweetened) or low-sugar Alpro products (e.g., Soya Drink Original) to reduce calorie and sugar content. That way you can still pamper yourself with breakfast – guilt-free. "" Alpro desserts contain little fat and low saturated fat in addition to being a good source of protein. They’re fantastic in combination with fresh fruit or whole wheat muesli.

THESE RECIPES ARE P E R F E CT FO R A N I N D U LG E N T B R E A K FA S T Pancakes with whole wheat flour topped with a soya yogurt alternative. Alpro Desserts with fruit salad Waffles with fruit topping »Latte-Art« with plant-based drinks Drinks

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IT'S ALL ABOUT YOU. Which morning type are you? Q. HOW MUCH TIME DO YOU HAVE FOR YOUR MORNING ROUTINE?

A. »In the morning, I need to leave the house on time, so I have just enough time to get ready.« Q. ARE YOU FREE IN YOUR MORNING ROUTINE OR DO YOU ALSO CARRY RESPONSIBILITY FOR FAMILY AND KIDS?

A. »I mainly have to focus on myself.«

B. »I start the day with family and kids, so I am responsible that they get ready as well.«

Q. DO YOU REGULARLY HAVE TO TRAVEL (FOR WORK)?



A. »Yes, I am always on B. »I usually have the go and usually have the same routine and different timings and don't travel regularly.« responsibilities.«



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B. »In the morning, I take my time to start the day more relaxed.« Q. CALM AND RELAXED OR ACTIVE AND FULL OF ENERGY - WHAT DOES YOUR PERFECT MORNING LOOK LIKE?

B. »Calm and relaxed, taking my time for a nice breakfast. «

A. »Active, I love to get moving in the morning and start my day with exercise.«

 THE ACTIVE ONE

Q. DO YOU PREFER TO START THE DAY BY YOURSELF OR DO YOU LOVE TO HAVE COMPANY IN THE MORNING?

A. »A great morning needs to start with my loved ones.«

B. »Mornings are me time and I enjoy that time a lot.«

THE SOCIAL ONE

THE FOODBLOGGER

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WEEK OF BREAKFAST PLANT-BASED ALTERNATIVES

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GREAT INGREDIENTS. REAL EFFECTS.

A NEW START EVERY DAY

7 DAYS. 7 BREAKFASTS.

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The professional

MONDAY

She has a tight morning schedule before the office calls. But there’s one morning ritual that’s never threatened by time, however: coffee. In this small moment of rest, the hustle and bustle are mere background noise. Even more beautiful is the ‘me moment’ during which the professional tries new variations of her favourite morning drink. Today, it’s the classic latte with soya drink; in the summer heat, she prefers an iced version with coconut drink. Tomorrow, perhaps she’ll go for a turmeric latte with almond drink? There are no limits to the imaginative combinations of liquid and spice that turn your morning coffee into a special occasion every time. And if then there was no time for a breakfast or one’s appetite makes an appearance at the office? The professional is always prepared with a healthy snack, like a fruity oat bar or protein balls, which can be easily prepared for the week.

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BREAKFAST IDEAS:

Latte with soya drink

Oat snacks

DIETARY FIBER TO QUELL STARVATION We often resort to unhealthy, salty, sugary snacks void of fiber when things get hectic in the morning or at the office. Dietary fiber reduces the increase of blood glucose levels after meals, which keeps us satiated longer and more productive. Fruits, vegetables, and oats are all great sources of dietary fiber. Fiber also helps to prevent cravings! Breakfast usually contains about 25% of one’s daily requirement, which is about 7.5 grams of fiber (according to the DGE recommendation). Be prepared for afternoon cravings with snacks on an oat basis. The alpro oat drink used for them is rich in fiber while having a low level of sugar.

7,5 g

Dietary fiber:

1 Apple

+ 40 g Müsli

+ 100 ml Alpro Oat drink

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SARAH T H AT ' S L I F E B E R L I N As the name »That’s Life Berlin« reveals, Sarah lives in Berlin and invites readers to join her in different aspects of her life through her blog – from travel to fitness, fashion, interior design and food. The freelance art director says of herself she can be »difficult to approach without her morning latte macchiato«.

Sarahs Tipps

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for a good start to the day:

ĦĦ When time gets tight in the morning, simply take your coffee to go – it sweetens your way to the office and you can use the time in transit to wake up. ĦĦ When things need to move fast during the week and there’s not much time for an extensive breakfast, one should treat themselves on the weekend. Sarah loves exploring breakfast restaurants in Berlin or enjoying delicious bowls in the morning in bed. You can always find breakfast tips on her Instagram account, @thatslife.berlin

#TOP4 VARIETIES FOR YOUR MORNING COFFEE T H E C L A S S I C L AT T E

Latte with Alpro Soya Drink. Make your favourite coffee or a double espresso and fill it in a large mug or even a tall glass. Then, simply fill it up with the foamed Alpro Soya Drink.

M AT C H A L AT T E W I T H A L P R O S O YA D R I N K It doesn't always have to be coffee! Thanks to the green tea, a matcha latte is a great wake-up in the morning. For this you’ll need about half a teaspoon of matcha powder, which you mix with 50 ml of hot water in a small bowl with a matcha whisk until smooth. Fill it up with the foamed Alpro Soya Drink.

I C E D L AT T E W I T H A L P R O C O C O N U T D R I N K On hot days, an iced latte is the perfect alternative to the hot variety, and Alpro’s coconut drink makes it especially summery. Just pour it in a glass, add some ice cubes, and top with an espresso. It’s super quick and a great refreshment!

S P I C E D L AT T E W I T H A L M O N D D R I N K If it’s cool and uncomfortable outside, a spiced latte warms from the inside. The spice powder can either be brewed together with the ground coffee or sprinkled over the finished almond drink foam and then stirred in. Be creative when choosing spices – we love cardamom, cinnamon, or even chili!

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The Mum

TUESDAY BREAKFAST IDEAS:

While some of us have enough trouble getting ourselves ready early in the morning, parents have an even bigger task – breakfast for the children, packing lunchboxes and school bags. Minimizing chaos is just as important so everyone has a relaxed start to the day. Sounds impossible? With the following tips in mind you should be able to circumvent some of the more significant traps and difficulties of morning prep with children, so that everyone can leave the house on time and »The Mother« had a moment to herself.

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Fun and fruity plantbased yogurt alternative (blueberry flavor) for mom and kids

FRUIT AND VEGETABLES A good way to introduce young children to healthy eating is with the rule of thumb »Take 5 a day« on their way to »eating a rainbow during the week«. We should intake five portions of fruit and vegetables throughout the day – fresh, steamed, or as a juice or smoothie. The more colourful it is on your plate, the better. As a result, our body is optimally supplied with vitamins, minerals, fiber and other beneficial plant nutrients. The colour already provides important clues as to which ingredients are contained. With a lot of variety in the design of these meals, it is not only fun for children to collect their daily five, but for those in the kitchen as well.

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J A N I N E & G R E TA

NEW2BERLIN

On the blog Mumlife and her Instagram Account New2Berlin, Janine takes us on a journey through her life with daughter Greta and soon-to-be Âťbaby number 2ÂŤ. Sweetheart Greta is full of energy and curiosity, which is why Janine has plenty of adventures and experiences to share with her readers through beautiful pictures. We were very much smitten during our shoot together. mumlife.de

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A GOOD START TO THE DAY ĦĦ A relaxing cuddle in bed or wild shenanigans? Greta opts for the latter, but this is probably also what makes life with children so special – often unpredictable, and different from expectations. And therein lies the charm. ĦĦ Pleasure in eating: Fruits in yoghurt, small umbrellas, and other gimmicks – these are just a few ways food can be fun and for children to develop a positive relationship with healthy options as well as openness for new

a t e r G & e in n a J h wit recipes and ingredients.

ĦĦ Breakfast together: Even if it is somewhat exhausting or exaggerated, a communal breakfast with the family should always be on the agenda. Sitting and eating together in the morning helps young children learn routines and family rituals, and it is a wonderful way for older children to talk about their plans for the day and what motivates them.

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T H I S I S H O W Y O U H AV E A G R E AT # T O P 5 S TA R T T O T H E D AY W I T H Y O U R KIDS P R E PA R AT I O N I S E V E R Y T H I N G

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The more you prepare in the evening, the less stress you have the next morning. This can include an already packed school bag, assembled outfits that both the children and parents can agree on, or even readymade lunchboxes that only have to be taken out of the refrigerator.

D E L E G AT E R E S P O N S I B I L I T Y Older children are especially looking forward to taking on small tasks and responsibilities. This includes, for example, cleaning up the breakfast table, making their own bed, and checking the backpack again to see if everything is there. In the beginning the little ones probably need a little more support but the transferred responsibility will pay off in the long run!

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ROUTINES AND RITUALS These don’t just alleviate early morning stress for adults; children can have a more structured start to the day as well. This starts with a consistent wake-up time during the week, as well as fixed schedules in the morning – does eating breakfast or getting dressed come first? With schoolchildren, even small lists can offer good orientation. Not to mention, it’s fun for you and them to be able to check off completed tasks.

S TA R T T H E D AY W I T H V I TA M I N S

Breakfast is a great opportunity to give children a healthy and tasty start to the day. The breakfast table should therefore be well stocked with popular fruits, which are a perfect complement to Alpro’s fruity plantbased yogurt alternatives.

TIME FOR FUN

Starting the day together as a family can also provide many small, beautiful moments. Be it cuddling in the bed before it starts, time for a short game, or enjoying breakfast at a nicely set table, be grateful for these moments!

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The Jetsetter

WEDNESDAY

The jetsetter is always on the go, has a strict schedule, long days, and lives life »out of a suitcase«. The morning before certainly isn’t extravagant and glamourous, but rather routine – and often with an early wake-up to boot. For the body, it’s an exceptional situation that requires strength and energy for the journey ahead. This could include a business trip or a holiday, the moments before leaving fort he airport, the train or a long car ride. Jetsetters will have developed a set of personal

BREAKFAST IDEAS:

routines and strategies that allow for a few moments of relaxation among the madness and even time to make an enjoyable take-away breakfast.

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Vegan Breakfast Cookies with Alpro Oat Drink

PLENTY OF LIQUIDS

8:00

All your things are packed, you have your keys and cell phone, and there’s even a healthy breakfast tucked into your bag. But there’s still something you’ve forgotten: to drink. Although we’re all very much aware of how important water is for our bodies – especially on the go – we often forget to replenish ourselves with enough liquids throughout the day. A few tips: drink a large glass of water as soon as you wake up in the morning, and always bring a water bottle with you (maybe even as a point on your to-pack list). If water is easily accessible, you’ll be surprised how much easier filling up on your daily dose of liquid becomes.

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11:00

13:00 x2

16:00 x2

20:00

2 Glasses of water on empty stomach first Hydration boost Helps you wake up Take your time to drink between meals.

At lunch, carbonated water helps with the Digestion! Listen to the body & use the long time between lunch and dinner for drinking. The satisfaction of the 8th glass of water. And do not forget to drink while eating.

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MIA H E Y L I L A H E Y Mia of the blog heylilahey is a true travel expert – last year she was on a world tour for several months. Since returning to her hometown of Berlin, her life is as busy as always and she’s still plenty on the go. There’s really nothing she can’t handle when it comes to prepping and packing. Here are a few of her secrets for the morning before a trip!

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Mias Tipps

FOR A GOOD START TO A TRAVEL DAY ĦĦ Give yourself enough time: On a day of travel, Mia’s alarm clock rings too punctually. This allows for a relaxed start to the day, which is especially important for her since, as she says, she’s always scared of missing a train or flight.

ĦĦ Matcha latte: Mia makes time for a matcha latte even on the most hectic days, preferably made with Alpro Soya Drink. This is frothed and, combined with freshly whisked matcha powder, offers a delicious morning pick-me-up. The green tea makes for a great source of shortterm energy. ĦĦ Healthy Granola: Homemade granola is a nice alternative to overnight oats and can be prepared beforehand just as easily. The crunchy muesli is easily made from oats and maple syrup or agave syrup, cinnamon, a bit of salt, and a few more ingredients of your choice – raisins, seeds, etc. Mix all the ingredients together and place them on a tray, then bake at 180° C in the oven for about 10 minutes. Done. Sprinkle it atop Alpro’s yogurt alternative, or eat it as a cereal with an Alpro Drink and fresh fruit.

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# T O P 5 B R E A K FA S T A N D S N A C K S »ON THE GO« FRUIT SMOOTHIE

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A delicious fruit smoothie is not only perfect to take away, but is also a great way to make use of any fruit and vegetable leftovers before a long trip. A homemade smoothie made from fresh and natural ingredients is full of beneficial nutrients, and you should place no limits on your imagination – we love the combination of bananas, berries and spinach, for example. There are many colours and consistencies you can work into your recipe. You can add even more variety with Alpro’s delicious plant-based drinks. Alpro Soya Drinks are a high-quality protein source, the Nut Drinks (almond or hazelnut, for example) provide vitamin E, and the Oat Drink is rich in fiber. Not to mention, they taste excellent and ensure a creamy consistency for your smoothie. Tip: If you are in a hurry in the morning, prepare the smoothie the evening before.

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A L P R O G O O N Q U A R K A LT E R N A T I V E The small cups of deliciously creamy Alpro Quark Alternative and fruit are an ideal snack on the go. As a high-quality protein source, they also give you extra energy for the day and keep you satiated longer.

O V E R N I G H T O AT S Overnight oats are therefore a perfect breakfast on the go. You can add some fresh ingredients that you still have at home. Particularly delicious are apples or pears, as well as different berries.

V E G A N B R E A K FA S T C O O K I E S

Vegan breakfast cookies: A cookie for breakfast may seem a bit unusual, but this recipe is particularly suitable for easy prep, taking it with you, and it contains lots of nutrients. The recipe for breakfast cookies can be downloaded HERE .

LUNCHBOX WITH ALPRO DIP & SANDWICH A nicely packed lunchbox is a classic among to-go meals. A whole grain sandwich with toppings of your choice (Alpro Go On quark alternative plain, tomatoes, salt and pepper, for example) can be supplemented by vegetable sticks like cucumber or carrot. Add to that a dip (Alproâ&#x20AC;&#x2122;s unsweetened plain yogurt alternative with herbs, salt and pepper) in a small container and youâ&#x20AC;&#x2122;ll be well equipped for a long day on the road.

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The Active One

THURSDAY

For the active one, sport and lots of exercise are a great start to the day. Thatâ&#x20AC;&#x2122;s why she likes to be up early to go to the gym or a yoga session before the workday. Not only does a routine like this keep fit, it also allows you to have a little time for yourself early in the morning. The

BREAKFAST IDEAS:

active one is happy to be on her feet throughout the day, whether biking to the office or a quick run during her lunch break. It is therefore all the more important that she gets a dose of high-energy food for the long day ahead. A well-rounded breakfast for someone whoâ&#x20AC;&#x2122;s

Fruit Smoothie On The Go

active in the morning therefore includes a combination of dietary fiber, vitamins and healthy fatty acids. You can find even more tips for a strong, energetic breakfast to keep you balanced and positive here.

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Colourful vitamin bowl with yogurt alternative

PHOTOS: LALE TÜTÜNCÜBASI

FIT WITH PROTEIN Those into sports need a variety of highquality proteins in their diet. These help our body utilize beneficial amino acid building blocks for specific purposes and are important for the repair and development of muscles, which are of course essential for physical activity. Soy is an important supplier of high-quality protein. With Alpro’s Soya Drink, as well yogurt alternatives, it is easy to integrate enough high-quality protein into your diet – whether pure, with fruits, in smoothies, bowls, or in other recipes. An all-star breakfast not just for athletes.

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That is how much protein you have in 100 ml/ gr

SPINACH : 2,52 g

SOYA DRINK ORIGINAL : 3,0 g

SOYA YOGHURT ALTERNATIVE PLAIN : 4,0 g

QUARK ALTERNATIVE PLAIN : 6,2 g

PROMO

ANNA

ANNA KLEB

Anna, a yoga instructor, lives and teaches in Metzingen near Stuttgart. After more than a decade in an office job, she recently became selfemployed as a yoga teacher and is one of the few certified strala yoga teachers in Germany. In her studio, on Instagram and Facebook, Anna shares not only exercises with her community, but also many motivational tips for a positive mindset. If you find your cozy bed in the morning more welcoming than a yoga mat, Anna can surely inspire you to awaken your inner early bird. yoga-liebe.de

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A GOOD START TO THE DAY ĦĦ Even before the first coffee or breakfast Anna tries to make time for a small meditation every morning. This can be as easy as sitting down and letting her mind come to a rest. It can also be done dynamically in conjunction with yoga exercises. ĦĦ It is particularly important for Anna to make her own breakfast. She likes to eat fruit with whole grains and a yogurt alternative – especially vanilla flavoured. In the summer, she likes a lemon-lime combination.

with Anna

ĦĦ Anna prefers to drink your coffee with a heated almond drink. This has the advantage of not only tasting good, but the high vitamin E content also provides a lot of energy. For a bit of variety, soya drink is a great alternative, which contains a lot of protein to aid in the development of muscles.

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The food blogger

FRIDAY

The food blogger values great culinary experiences and that begins, of course, with breakfast. She is creative and likes to experiment with new ingredients. Working from home allows her to be her own boss. Waking up early, she enjoys an almond green tea in bed and, weather dependant, prepares a warm porridge or refreshing smoothie bowl â&#x20AC;&#x201C; sometimes perhaps even both! Her day starts on a laidback note. Her breakfast, meanwhile, is on full display to be shared with the world. Since she wakes up early, thereâ&#x20AC;&#x2122;s plenty of time to sneak in a morning walk, run, or workout before professional life calls. SISTER-MAG.COM

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BREAKFAST IDEAS:

Porridge with berries

Fresh Smoothie Bowl

SEASONAL INGREDIENTS These are fruits you can find fresh and local during summer: Goodness can be so close: this is especially true when it comes to seasonal ingredients. We should allow ourselves to let fresh, seasonal products inspire our recipes more often. And, if we’re being honest, what tastes better than fresh strawberries in peak season that we’ve been waiting months to enjoy?

JULY

Apricots

Blackberries

Blueberries

Rasberries

Cherries

Pears

Plums

Peaches

Gooseberries

Grapes

Plums

AUGUST

Apples

SEPTEMBER

Apples

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Pears

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KLARA

KLARA'S LIFE

Klara lives with her dog close to Stuttgart and always leaves us hungry with her food blog and Instagram account, »Klaras Life«. Whether colourful bowls or spectacular layers in a glass jar, her breakfast recipes are especially eye-catching. Of course, we had to ask Klara how a typical morning looks for her. klaraslife.com

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A GOOD START TO THE DAY ĦĦ Get up early! Her alarm clock rings between 5:30 a.m. and 6:00 a.m. »I am definitely a morning person and love to watch the world slowly wake up.« ĦĦ A run with her dog is always part of Klara’s morning routine. » In the morning, the air is still cool and it smells so good. Afterwards you are definitely awake«

with Klara

ĦĦ On particularly hot summer days, Klara's breakfast turns out to be quite easy: »Sometimes a watermelon or a smoothie is enough« ĦĦ TIP: With smoothies you can easily create new alternatives – various fruits, a green smoothie with spinach, and different Alpro drinks as a base are great ways to achieve new tastes and consistencies.

ĦĦ Alternative to coffee: Klara likes to start the day with green tea.

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#TOP5 TIPS FOR DELICIOUS TOPPINGS PHOTOS: KLARA'S LIFE

B E R R I E S Fresh or frozen berries (such as raspberries, blueberries, strawberries, etc.) are a great topping and provide many important nutrients. And they look so pretty in pictures!

Berries also taste great in a warm porridge or mixed into a plant-based yogurt alternative. TIP:

N U T S A N D D R I E D F R U I T Walnuts, cashews, almonds, and pistachios are fantastic toppings. Dried fruit such as raisins, cranberries or banana chips are also nice additions. Granola provides extra crunch. For a thoroughly enjoyable nutty breakfast, prepare your porridge with one of the Alproâ&#x20AC;&#x2122;s nut drinks or use the Alpro yoghurt alternative with almonds, which are good sources vitamin E source. TIP:

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S U P E R F O O D S Chia seeds and goji berries are essentials in a healthy bowl, as are blueberries, cranberries, and flax seeds that make perfect toppings. Soy is also a superfood thanks to its high-quality protein content. Alpro Soya Drinks or the soya yogurt alternatives are therefore real all stars in your super breakfast! TIP:

S U M M E R T R O P I C S You’re looking forward to sunshine and need a breakfast to match? Cut up some pineapples, physalis, and coconut chips for vacation vibes in your breakfast bowl. For an extra portion of coconut, use the Alpro Coconut Drink for your overnight oats, or the Alpro yoghurt alternative with coconut. In contrast to many other coconut products, you don’t have to worry about the fat content with Alpro’s coconut drink and yogurt alternative – the Coconut Drink Original contains only 0.9 grams of fat per 100 ml, while the yogurt alternative with coconut contains only 3 grams. TIP:

C H O C O L A T E Sometimes you just can’t resist! Use cocoa nibs as a topping, as they taste particularly great combined with bananas or even a nut butter on your porridge. Make it especially chocolatey by adding some raw cocoa powder in your porridge, or try the Alpro Soya Drink chocolate. The vanilla yoghurt alternative is also a great base for a sweet breakfast! TIP:

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PROMO

The Social One

SATURDAY She likes to eat and socialize – and that starts at breakfast. The social one invites friends to join her in the morning, whether it’s breakfast with a partner or roommate. What’s most important in a group breakfast is that there is something for everyone. We all have different preferences when it comes to eating – one might have an allergy, while another other stubbornly renounces certain foods. Of course, the social one also takes time for herself. She likes to use her “me” time in ways that are positive for both the mind and body – walking or reading to start the day, for example.

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BREAKFAST IDEAS:

Alpro yoghurt alternatives with colourful toppings

CREATIVITY AND DIVERSITY Beyond everyday sustenance, we also like to indulge in generous breakfasts adorned with tasty treats that the bustle of the workweek simply won’t allow for. We’re talking about food for the soul, which can also be nutritious. It is worthwhile to take a look at the amount of energy a food contains because many dishes can easily be made more balanced by swapping ingredients with a particularly high energy density for those with a low or medium energy density (see page 104). For example, fat is particularly energetic. But fat is not just fat – saturated fatty acids and trans fats are unfavourable since they significantly increase blood cholesterol. You should therefore opt to use unsaturated fatty acids (from rapeseed or soybean oil, for example) because they maintain normal cholesterol levels in blood. You should pay particular attention to invisible fat, which is often contained in meat products, dairy products, pastries, and confectionery, as well as in fast and processed foods. A total of 6080 grams of fat per day is enough.

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A GOOD START

with Melina

MELINA MELINA MANDARINI Student and lifestyle influencer Melina of the blog Melina Mandarini brought her radiant good mood to our shoot, which was especially impressive since it was early in the morning. She loves to share her good humor with others. To her, a breakfast is complete when she can can enjoy it together with friends. Since she lives with her best friend, she has plenty of opportunity for this beautiful ritual. Melina’s friends love to let themselves be inspired by her wonderfully arranged bowls with Alpro yogurt alternatives. melinamandarini.com

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ĦĦ "There must be breakfast" – this definitely applies for Melina and she makes it a priority. "I do not like to leave the house frantically, especially without breakfast. I used to eat breakfast around lunch time, but I started to notice that I just can’t defeat my appetite throughout the day that way and that having breakfast really is necessary," she says. ĦĦ When it comes to food intolerances, you just need to know how to deal with them: for example, Melina can’t have oats and therefore substitutes them for spelt flakes. It is especially important to bring up any intolerances and suggest alternatives when you are eating with friends. ĦĦ Food for thought in the morning: "Since I study philosophy, I either read a book at breakfast or watch the daily news to get me up to speed with what’s happening in the world in just a quarter of an hour."

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PROMO

# T O P 5 B R E A K FA S T W I T H F R I E N D S – H O W T O H AV E A G R E AT S TA R T TO THE DAY TOGETHER

A B I T O F E V E R Y T H I N G I need a sweet breakfast, so every morning includes a vanilla yoghurt alternative with fresh fruits and some granola. You shouldn’t have to give up on your favourites when you’re having breakfast together with your friends, but remember that everyone’s tastes are different. Maybe one of your friends prefers unsweetened foods. Or they like their coffee with some foamed almond drink, while you prefer to use a soya variety. It’s important to plan ahead to ensure that your guests are accommodated and there is something for everyone. D I S C O V E R N E W T H I N G S : A communal breakfast can be a great opportunity to try new products and get inspired by the ideas of your friends. Let everyone bring their favourite fruit or topping for muesli and yoghurt alternatives. It’s worth discussing beforehand so you can achieve the most variety. Be sure to look for a balanced combination of nutrients as well. A healthy, satiating breakfast includes dietary fiber such as oats or whole grain products that give your body energy without increasing blood glucose levels. Protein is also essential. You can opt for high-quality soy protein, for example, which contains all eight essential amino acids. Unsaturated fatty acids are also a healthy addition to a balanced meal, which are particularly present in vegetables. Find many more tips on how to "build" a healthy breakfast HERE. SISTER-MAG.COM

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S E T T H E M O O D While eating during the week often confines us to dine while standing or on the way out the door, one can leave a little more time during the weekend. A relaxed breakfast atmosphere with friends includes a beautifully set table that invites you to stay a while. Creating a buffet-style spread – with muesli, fruits, yoghurt alternatives, drinks, coffee and whatever else you desire – is always a good idea. It’s an inviting setup and allows everyone to prepare their breakfast together. M O R E T I M E F O R F R I E N D S When we invite guests, we often want to make something special and look to wow them with elaborate breakfast recipes. This requires quite a bit of work – mixing, stirring, prep, and baking. While this can be a fun group activity, it often leads to us standing alone in the kitchen while our friends are enjoying themselves elsewhere. A special breakfast doesn’t need to be a hassle and can be prepared the evening before. Porridge, which you prepare as overnight oats or cook with almond or oat drink, is a quick and tasty brunch idea. You can also make deliciously creamy smoothies with the Alpro Go On quark alternative (find the recipe HERE) or decorate smoothie bowls together with your crew. You can turn yoghurt alternatives into a real treat with some eye-catching toppings and arrangements. A C T I V E T O G E T H E R How about a yoga session or quick run together in the morning? Again, your friends can offer great motivation. Make sure you get together for a team workout and meet in your athletic wear. Physical activity is much more fun together and you can reward yourselves with a decadent breakfast afterward.

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Sunday

BRUNCH IT'S SUNDAY – yay!! We’ve finished the work week, did errands on Saturday, and ahead lies a completely free day, which we can design according to our wishes and those of our dearest. Is there anything better than a group brunch? An extensive Sunday brunch is the perfect opportunity to treat yourself and, perhaps most importantly, take your time at breakfast. It is the ideal setting to try new dishes, combinations, and ingredients while obeying your inner inhibitions. Let your creativity run wild and eat what you really crave. Nevertheless, you should feel fresh and fit after, so we will give you tips on how to keep an eye on sugar balance when it comes to sweet pancakes or a French toast ( SUGAR). We’re also going to to inspire you with new Brunch Recipes – from spectacularly decorated smoothie bowls to the ever-inviting pancake tower and banana bread with yogurt alternatives. And we know, of course, that your eyes eat too, so every brunch table should receive an extra dose of love. Nameplates give the setting a personal touch, for example. And what is more beautiful than fresh flowers from the garden on a table full of treats? Allow yourself to be inspired and enjoy every Sunday morning. Bon appétit!

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PROMO

SMOOTHIE BOWL

RECIPE DOWNLOAD

FRENCH TOAST DIY GRANOLA MIX

DIY GRANOLA MIX

FRENCH TOAST SISTER-MAG.COM

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SWEET TREATS

The amount of sugar in 100 ml

Are pancakes, waffles, and French toast part of your Sunday brunch regimen? Everyone should reward themselves with such sweet treats from time to time. Just a few small changes to the recipe can transform a sweet Sunday breakfast into something to be enjoyed with a clear conscience. Looking at your sugar balance is always important for a healthy diet. The nutrition label will reveal how much sugar is hidden in individual foods so you can decide when you want to indulge and when to cut back. Even small modifications can make a big difference in your sugar intake. Preparing your muesli with Alpo Unsweetened Soya Drink instead of cow’s milk, for example, already saves 10 grams of sugar (200ml of cow’s milk contains 9.8 grams of sugar, while Alpro Unsweetened Soya Drink contains none). Alpro’s wide selection of products with varying amounts of sugar– from unsweetened to low-sugar, to sweetened – is the right choice for every moment of pleasure. There should be nothing to prevent you from enjoying a varied and healthy diet!

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COW MILK : 4,8g

SOYA DRINK ORIGINAL : 2,5 g

ALMOND DRINK UNSWEETENED: 0 g

SOYA DRINK UNSWEETENED: 0 g

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PA N C A K E S

E N J O Y â&#x20AC;&#x201C; Of course, our brunch only gives you a small glimpse of all the possibilities you have for creative brunch recipes. There are no rules or borders when it comes to this meal! For exampple, you can simply transform the Alpro spice-bread with oat drink into a banana bread by adding one mashed banana to the dough and another one as decoration on top. Arranging your food nicely can be just as important: we enjoyed our pancakes even more when they were stacked up as a tower and the smoothies became a whole new dish when served in a bowl and decorated with fresh fruit and seeds! RECIPE DOWNLOAD

BANANA BREAD

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PA N C A K E TO W E R BANANA BREAD

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PROMO

Build your

perfect

MORNING

W H A T D O Y O U N E E D I N A H E A LT H Y B R E A K F A S T ?

YOUR BREAKFAST

PROTEIN

BREAKFAST BOWL

Alpro soya yoghurt alternative

GREEN SMOOTHIE

TOMATO BREAD

VITAMINS & MINERALS

Vitamin C: Red Currant

FIBER

Oats or DIY

Vitamin E:

soya drink

Alpro

Oats or

cashews

almond drink

oat bran

flax seeds

spinach

quark alternative

FRUITY PANCAKES

Alpro yoghurt alternative as a dip (i.e. vanilla)

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Walnuts

Granola

Alpro

Alpro Go On

UNSATURATED FATS

Avocado

Pine nuts or a

Vitamin C:

Whole wheat

tomatoes

bread

Different

Pancakes with

fruit, i.e.

whole wheat

Chopped

blueberries,

flour and Alpro

nut mix

etc.

oat drink

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different nut topping

Especially the Alpro soy products cover many of the nutrient categories on the left at once! Choose the Alpro soy yogurt alternative, the soy Go On quark alternative and many more soy based products to start your day feeling good!

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PROMO

Build your YOUR MORNING ACTIVE EARLY BIRD

TIME SAVING

perfect

MORNING

PREPARATION

BREAKFAST

ME MOMENT

When you want to start your day with exercise, get your workout clothes ready on the previous evening - that doesn't leave any room for excuses. And don't forget to set your alarm!

If you can, try to have your breakfast after your workout. Alternatively, a (green) smoothie gives you lots of energy in the morning without being too heavy.

Take some time for yourself during your first workout. That could be a run in the fresh, clear air or a workout that lets you power through.

Do what you can on the evening before â&#x20AC;&#x201C; choose your outfit, pack your bag and so on.

You want to be quick, so prepare your breakfast as well: Overnight Oats and a Coffee To Go

Enjoy your first coffee on the go and vary with different milk alternatives for creative options.

The ingredients for your favourite breakfast should be ready - other than that, just let your morning come and go with the flow.

There are no limits to your creativity: whether it is porridge, a smoothie bowl or pancakes - be inspired by our recipes

A meditation or a calm yoga routine enables you to start your day calmly. Why don't you take some time to write down your thoughts or plans or have an inpirational read?

FOR SLEEPY HEADS

RELAXED ON THE WEEKEND

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NRrO.1S E

WAT E R TONER

with MIA from HEYLILAHEY

WATC H TH E TU TO R I A L

G sisterMA DIY BEAUTY

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AVOCADO

PALMGREEN

INGREDIENTS

3 organic roses, very fragrant (the more intense the better your toner will smell) about 250ml distilled water (available at most drugstores) 1 tsp lemon juice 50ml witch hazel water (available at pharmacies) EQUIPMENT (sanitized or very clean indeed):

small pot with matching lid spoon sieve glass funnel glass spray flask (100ml)

tutorial

1. Pluck the petals off the rose and place them in the pot. Pour enough distilled water into the pot to fully cover the petals (about 250ml). Place the lid on the pot and gently simmer for 20 minutes. Make sure to regularly check that the water hasnâ&#x20AC;&#x2122;t evaporated and stir the petals a couple of times using a spoon. Take the pot off the stove and leave the rose water to cool down a bit. 2. Strain the liquid through a sieve into a glass. Gently squeeze the liquid from the petals using a spoon. Once the rose water has fully cooled down, pour 50ml into a glass spray flask using a funnel. 3. Add a teaspoon of lemon juice and top up the bottle with witch hazel water. This toner is free from any preservatives and will keep for about a week when stored in the fridge. It is very versatile and can be used as a facial toner, a refreshing body- or clothes spray, an air freshener, an additive for your bath or to add an element of spa experience to a facial treatment like a matcha mask.

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Nr.2 M ATC H A

ingredients

FAC I A L M AS K

with MIA from HEYLILAHEY

Distilled water Matcha powder Healing clay

WATC H T HE T UTO R IAL

G sisterMA DIY BEAUTY

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PALMGREEN

tutorial

1. The actual amounts will depend on how many treatments you want to prepare. Mix 1 part matcha powder with three parts of healing clay in a bowl (NB: make sure never to use metal when mixing healing clay). I used one teaspoon of matcha powder and three teaspoons of clay for one mask. 2. Very carefully, add a little distilled water and stir using a wooden or plastic spoon until it reaches a creamy texture. If the mask is lumpy add a few more drops of water. 3. Spread the mask evenly covering your entire face but avoiding eyes and lips. You can also use the mask on your neck and décolleté. 4. After about 15 minutes, before it get too dry, take it off using a cotton cloth and lukewarm water. If you have very sensitive skin or don’t like the feeling of tension, spray your face with rose water every few minutes to keep the mask moist.

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G A M r e t s si DIY

Do you know our DIY videos on Facebook and our YouTube channel? On Thursdays, we post a new tutorial on decoration, accessories, gift ideas and much more that you can complete with just a few tools and that are oftentimes easier than you might think. ;) Colourful paper and an old frame are turned

into an urban jungle picture for your apartment and an unloved t-shirt can become a boho-hairband. We believe that handmade products are not only individual and creative, but also your very own little piece of luxury. Simply #modernhandmade!

# s i s t e r M AG h a n d m a d e EVERY THURSDAY A NEW DIY EPISODE ON OUR CHANNEL.

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PALMGREEN

Nr.1S U M M E R

HAIRBAND

WATCH T UTO RIAL

Nr.J2U N G L E

IN A FRAME

WATCH T UTO RIAL

D OWNLOAD T E M P LAT E

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F O T O : Adam Birkett on Unsplash

AVOCADO

PALMGREEN

SISTERMAG'S KEY TOPIC

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EAU DE PARFUM CHANEL 105,00 € NOTEBOOK HOUSE OF HACKNEY 25,00 €

SWIMSUIT EPHEMERA 180,00 €

HANDBAG GILD 220,00 €

SHOES KAREN MILLEN 140,00 €

DRESS TOP SHOP 40,00 €

WATCH SIMPLIFY 200,00 €

PILLOW ETSY 34,00 €

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AVOCADO

PALMGREEN

SUNGLASSES NATHALIE SCHUTERMAN 95,00 € EARRINGS VERA 120,00 €

DRESS ZARA

BAG

39,95 €

TORY BURCH 320,00 €

NAIL POLISH

SWIMSUIT

OPI

TRIANGL

17,99 €

80,00 €

IPHONE CASE ETSY 17,00 € 163

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10 PALM TREES FOR YOUR JUNGLE IN THE ATTIC

a e r o d e a m a h C i i z i r f i Se

»I LOVE BIG PLANTS. THEY G I V E Y O U R H O M E A N I N S TA N T J U N G L E V I B E ! H E I G H T, T E X T U R E A N D L O V E LY S H A D O W P L A Y O N T H E W A L L A T N I G H T. « 

a c c u Y

»I LOVE THE ROUGH AND STURDY APPEARANCE AND DA R K G R E E N L E AV E S . E A S Y HOUSEPLANT!«  SISTER-MAG.COM

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a i s a c Alo

»I LOVE THE MAJESTIC AND B I G B E A U T I F U L L E AV E S . A T R U E S TAT E M E N T P L A N T F O R YOUR HOME.« 

AVOCADO

PALMGREEN

a i t n e K

»DON'T NEED MUCH LIGHT BUT CAN BRIGHTEN A DARK SPOT IN YOUR HOME! SUPER E A S Y H O U S E P L A N T, P E R F E C T FOR BEGINNER HOUSEPLANT OWNERS!« 

@planthoarder_ 5

a n o t s Livi

» FA N - L I K E L E AV E S A N D SPIKY STEMS, TROPICAL V I B E , G R E AT O F F I C E PLANT!«  165

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6 ARECA PALM

s i s p Dy s n e c lutes

jungleintheattic 7

ď ˝

DWA R F FA N PA L M

s p o r e a m a Ch s i l i m hu

ď ˝

6 Not only is this palm beautiful

look

at,

presenting

long

to look after, making it one of the best palms for your home.

feathery fronds that give it a particularly graceful feel, but it has been ranked one of the best houseplants for cleaning the air in our homes by studies carried out by NASA. This palm is happiest in a bright room and is very easy

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Because the dwarf fan palm is 7 the only native European palm, it is particularly hardy and grows well indoors. The spectacular fanshaped foliage of this plant will make a tropical focal point for any

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8 JAPANESE SAGO PALM

s a c y C a t u l o rev

ď ˝

room and, given enough space, the palm can reach 4 feet in height with fronds that can reach up to 2 feet across. This beauty is one of the few palms that can take direct sunlight but will also grow in partial shade.

8 The sago palm isn't really a palm, but a member of the Cycad family, which is known to have been around over 200 million years ago. The rugged trunk and stunning glossy fronds of this palm instantly add an exotic feel to any space. Sago palms grow slowly so they are an excellent choice if you don't have a lot of

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space but want to add a tropical feel to your home. Sago palms prefer bright light, without direct sun, and average to above average humidity.

9 CANARY ISLAND DAT E PA L M

x i n e o Ph sis n e i r a can

FOOTSTOOL PALM

a n o t s i Liv a i l o f i d n u t ro

ď ˝

9 The canary date palm makes a spectacular looking houseplant. When grown inside this palm can be kept at a height of 6 feet (compared to the whopping 20 feet it grows outside in tropical conditions). This palm displays feather-like fronds with straight, stiff and narrow leaflets that give it a striking appearance. The canary date palm loves sunlight and ideally a combination of direct sunlight and shade.

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PALMGREEN

s e e r t palm . . . e z e e r b n a e oc 10 Commonly known as the round leaf fan palm, the footstool palm makes a beautiful indoor plant. The broad foliage of this palm is carried on tall stems, giving it a graceful and soft appearance that will complement many interiors beautifully. This palm requires a sunny room out of direct sunlight but adapts well to indoor living conditions.

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N O I T A N I C S A F

S A L L I R O G THEIR LIFE IN THE JUNGLES OF AFRICA TEXT MAGDALENA SCHMUDE SISTER-MAG.COM

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Gorillas are closely related to humans and threatened with extinction. For a long time, they were said to be aggressive beasts but in reality, the black giants are shy family »people.«

PHOTO: BETTINA FÜRST-FASTRÉ

Magdalena Schmude found her way into journalism after studying biochemistry and working in basic research. Since then, she’s not in the lab anymore but has been reporting about the newest issues in science, mostly for radio.

She doesn’t have any friends, Dian Fossey once said about herself. Because the more she learned about gorillas and their grandeur, the more she liked avoiding humans. The sentence dates back from a time when most people had King Kong in mind when they thought of gorillas and when almost nothing was known about the biggest of the great apes' way of living. Fossey wanted to change that. In 1966, the American zoologist went into the jungle of Rwanda to research the mountain gorillas that live there. Fossey was fascinated by the gentle giants and with her work, she contributed to getting rid of their King Kong image. Back then, all four gorilla species were already classified to be endangered, which hasn't change to this day despite intensive protection

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efforts. Approximately 700 of the mountain gorillas Dian Fossey researched live in two national parks in Rwanda, Uganda and Congo today. The other three gorilla species that also live in the centre of Africa are under legal protection.

T A E R G Y H THE S N A M F O N I COUS Gorillas are close relatives of humans because Homo sapiens is a great ape as well. Around 6.5 million years ago, the two development lines separated. Only chimpanzees have a closer relationship to us. The close relationship becomes apparent in physique as well. Standing up, gorillas are up to 1.75 metres tall. Adult females weigh between 70 and 90 kilograms, while fullgrown males can weigh up to 200 kilograms. Like all other great apes, the arms of the animals are longer than their legs, which

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is an advantage for climbing. For humans, this feature was lost. They live in groups of up to 40 that consist of a dominant male, the silverback, several females, and their young. The father cares for them as lovingly as the mother does. When the young reach adulthood, they leave the group. Young females quickly join a new one while young males â&#x20AC;&#x201C; the blackbacks â&#x20AC;&#x201C; often are alone for some years before they start their own family. A female gives birth to a young every three to four years. She picks it up right after birth in order to carry it around on her back most of the time. Just like humans, every gorilla has a unique fingerprint. The form of the nose and the lines over the nostrils make every gorilla distinctive as well. To interact with each other, gorillas use facial expressions and grunting sounds. The body posture speaks clearly as well. If they feel threatened they stand up to their full height, growl, and beat their own chest with their hands. They avoid physical confrontations, however,

AVOCADO

PALMGREEN

1,75

and since the adult animals donâ&#x20AC;&#x2122;t have any natural enemies, they normally live peacefully and reach an age of up to 35 years.

HEIGHT: UP TO 1,75M STANDING

CAN WEIGHT UP TO

200

700

MOUNTAIN GORILLAS

DIANA FOSSEY RESEARCHED LIVE IN NATIONAL PARKS: UGANDA RWANDA CONGO

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THEY LIVE IN GROUPS OF UP TO

ANIMALS

AVERAGE LIFESPAN:

35 YEARS

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THROUGH E L G N U J E TH G N O L Y A D ALL Although their mighty teeth suggest otherwise, gorillas are herbivores and primarily feed off leaves, small branches, and roots. On rare occasions, fruits are on the menu too. Since plants have a low energy count, the animals are busy looking for food most of the day. In doing so, they roam areas that are up to 30 square kilometres big. The food search is only interrupted by an extended break around midday. Gorillas sleep in nests on the ground or in trees that they can build within a few minutes using branches.

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Thanks to the work of Fossey, environmental organisations endeavour intensively to preserve the gorillas that live in several national parks guarded by rangers. Until her violent death in 1985, the researcher herself appeared in talk shows in her home country to promote the protection of the animals. Her book, ÂťGorillas in the MistÂŤ, was made into a film starring Sigourney Weaver in 1988. But the ongoing deforestation of the rainforests still destroys the natural habitat of these noble animals. And the hunt for their meat, the so-called bushmeat, still poses a threat for their survival. Time will tell whether the efforts of Fossey will help the gorillas in the long run.

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N R A E L U O Y E R O M E »TH Y T I N G I D E H T ABOUT , A L L I R O G E H T OF T N A W U O Y E R O M E TH « . E L P O E P D I O TO AV DIAN FOSSEY

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PALMGREEN

TOMMY TOALINGLING BECOMES

ROBINSON CRUSOE

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Island Gibraleรณn

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Text: Tommy Toalingling

FROM YOUTUBER

TO SURVIVAL ARTIST Tommy Toalingling is a trained business administrator and hobby YouTuber accustomed to his comfortable life in Germany. But there is another side to him: in 2015, he took part in the most exciting endeavour of his life up to that point, as a survival candidate in the ProSieben series »Wild Island – Pure Survival«. On the remote island of Gibraleón in the Gulf of Panama, he battled for survival with thirteen other candidates – before long he deemed himself a true Robinson Crusoe. Read his retrospective travelogue, here.

WATCH »WILD ISLAND« HERE (GERMAN)! 179

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THE PROJECT To live on a desert island, far removed from civilisation; trading in stressful working days for freshly picked coconuts. Whose thoughts wouldn’t instantly drift away to far shores? When I first read of the »Wild Island« project, I felt the immediate urge to jump into my bathing trunks and jet off to the Caribbean. There was just a small problem: the series was not subtitled »Wild Island – Holiday Underneath Palm Trees«, but »Wild Island – Pure Survival«. Fourteen adventurers living on a desert island the size of a small town for four weeks, under realistic conditions and without any outside help. There is no camera team – the candidates record all their adventures themselves. They can take with them the clothes they are wearing, as well as two changes SISTER-MAG.COM

of clothing and swimming shorts. Then, they are provided with tools: a rather meagre selection of three knives, two machetes, one fishing line, and water to last them 24 hours. That does not quite sound like holidays anymore. That is recklessness. I SHOULD’VE FIGURED WHEN HEARING THE

TITLE »WILD ISLAND«

THAT THIS WOULDN’T BE

ME SIPPING COCKTAILS IN A PALM TREE PARADISE.

INSTEAD, IT TURNED OUT THAT MY SUSPICIONS

WERE RIGHT: THIS WAS A SURVIVAL EXPERIMENT LIKE FEW OTHERS;

ACTUAL SURVIVAL WAS AT STAKE HERE.

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MY MOTIVATION Repeatedly, people tell me that I can be a bit of a diva. A neat freak, who diligently removes all brown spots from his fruit, would not be caught dead inside a tent because of bugs and insects, and avoids drinking from the same glass as other people. Essentially, I wanted to prove to myself, and above all my fiancĂŠ,

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that there is more to me than just that. A small part of me hoped that I would be rejected, just so I could say: »Well, I tried didn’t I? I really hoped it would work out. But sometimes in life things just don’t. It’s a crying shame!« Who could’ve guessed that I’d be accepted within fifteen minutes of applying? And yet, that’s exactly what happened. I kept my participation quiet from everyone; my employer, my friends, not even my family knew I was going to go on a televised survival trip. How was I going to confess to my boss that I suddenly needed four weeks off? Worse yet, that I needed four weeks off in exactly one month? SISTER-MAG.COM

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THE PREPARATION AT HOME The first and probably most important thing I had to do before leaving was to tell my fiancé I was going on this insane adventure. His response was pretty much exactly what I expected: »Survival? You?« Now, it was harder to figure out exactly how my boss would react. Actually, I didn’t even expect to get the days off. After she agreed, however, I instantly set off browsing the Internet for information about »Bear Grylls«, the hardcore

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adventurist who served as an example for the show, in order to mentally prepare myself for what was to come. Just as I was reading the Wikipedia entry on »Poisonous Snakes«, it became clear to me that it would be better to dive into this adventure headfirst and unprepared. The production team assured me that a rescue team was stationed on an island close by, and would send over an emergency doctor if we managed to get ourselves into trouble or needed medical assistance. They also told me that one of the candidates were an emergency physician – and even though he would live on the island under the same conditions as everyone else, he would carry first aid kit with him. I decided to stop my research and limited my preparation to reducing my meal portions over the three weeks before the start of the project. In the end, I just had SISTER-MAG.COM

breakfast and drank a whole lot, to make sure my body wouldn’t immediately show signs of deficiency after going ashore.

THE JOURNEY I flew from Cologne to Amsterdam to catch a connecting flight to Panama. Never before had I flown such a distance all by myself. Never before had I been so far away from home. I felt a bit queasy stepping into the airplane with my little cabin luggage. However, not queasy enough to miss catching that attractive man with all those tattoos in the corner of my eye – little did I know that this attractive man would later join me on the

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island. The flight itself is a bit of a blur. I exchanged desserts with a Brazilian teenager and worked my way through what felt like two packs of Kleenex watching »Still Alice«.

PALMGREEN

other contestants. From now on, I was known as »Number Three«. I saw seven unfamiliar men during Survival Training, but our team leader prevented us from speaking to each other. We were told to just listen and to ask questions if we didn’t understand something.

THE ON-SITE PREPARATIONS I still hadn’t met any of the other contestants and started to become really curious of which thirteen people would live my new smallisland life with me. My calendar for the day of arrival showed only one entry: »Survival Training«. I was assigned a number to keep my name hidden from the

During »Survival Training« we learned to identify the poisonous fruits, which animals we could eat, and why it’s smart not to sleep on the ground. Sure, we were allowed to sleep on the ground, if we didn’t mind cosying up to jigger fleas and scorpions. To round it all off, we learned how to make fire.

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MY TEAM We men were left on the island in a group of eight. Our goals were to build a house, make a fire, and find the other team (the women). The men were very kind and I fit in well with the group. It didn’t take long for a leader to emerge. Gregor is a lawyer and a hunter. He immediately knew what to do and which way to go. Looking back now, I am quite convinced that we would have been lost without him; he did a great job. Working together as a team and without bickering, we managed to reach the beach after four hours, where we met the second team. Six women were waiting for us there with a camp and fresh coconuts, delighted to see us. In general, we all got off on the right foot from the very start. Well, except for Annika, who turned out to be SISTER-MAG.COM

a real unruly girl right from the start, disagreeing with everything on principle.

THE FIRST DAYS The first days weren’t only the most exciting, but also the most demanding. The team started to get acquainted; we shared our experiences and discovered our individual strengths. Annika’s strength was definitely not to integrate herself into the group, but thanks to my communication and listening skills, I was able to act as an intermediary between all the personalities. There was not enough room on the bed for all islanders, even though the female group already built a small camp. This sent me straight to the beach for my first night. Sounds romantic? Forget it. What sounds good in theory

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is everything but in practice. The sand drew out all my body heat during the night, and I barely got a wink of sleep as a result. I soon noticed that there are better bedpartners than jigger fleas; the bites itched all over my body. The only dream I had that night, was that the next nights would be more comfortable.

A NEW DAILY ROUTINE The day started with sunrise at six. We gathered by the sea each morning, on this densely overgrown island in the Gulf of Panama, to plan ahead for the day. One person coordinated house construction, the other started working on palm-leaf beds, and I made myself useful looking for water. It was quite like a company, each inhabitant of ÂťWild IslandÂŤ was responsible

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for one area; all decisions were made and discussed together.

THOSE GOLDEN MOMENTS Without a doubt the greatest moment for me and the other island inhabitants: our first rain shower. As our water supplies and strengths were running out, it was a welcome sight. Most plastic bottles we had filled with drinking water were completely empty. As the skies darkened and the storm loomed, we started to stretch out our clothes to catch the rainwater and fill up the bottles. Never before had rain given me such pleasure.

THOSE PITCH-BLACK MOMENTS Aside from the ever-growing hunger and waning strengths, it was toughest for me to see

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what incredible amounts of trash washed up on this desert island. Plastic bottles, toothbrushes, oil canisters. It didn’t matter that we could well use some of it to survive, never had I seen such a depressing sight.

LIFE IN THE JUNGLE It was impressive to watch wild snakes curling over trees, and scorpions and large spiders scurrying through the bushes next to me. Since I had never been in the unspoilt wilderness before, I gained many deep and touching impressions.

SURPRISES As I was weaving the palm branches we needed to improve our roof, I suddenly heard a squeal. And there it was, a pig, in SISTER-MAG.COM

the middle of our camp. After the rain shower, this must have been the most impressive experience we had during our stay on the island. Luckily, we had Gregor the hunter who took care of the pig, so to speak. I don’t think I would’ve had the heart to slaughter it. The pig’s visit was both dramatic and impressive at the same time.

PROBLEMS My strong toothaches started on day eight. I couldn’t take one bite of the freshly slaughtered pig, despite my cravings, resorting to raw snails instead – luckily they do not require teeth. This agonising hunger, growing stronger by the hour, was driving me insane and I started to curse my own teeth. Why did they have to start acting up in the middle of shooting? Couldn’t they have chosen a better time?

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THE LAST MOMENTS ON THE ISLAND

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THE BOTTOM LINE

My last moments on the island were filled with pain. On the one hand because these toothaches were making my life a living hell, and on the other hand because it was painful to admit personal defeat. I wanted nothing more but to power through until the end. The toothaches left me with no other choice, I needed professional care, so I bade my fellow islanders farewell.

I would do this again no matter what. The experience was sensational. I still stay in touch with some of my fellow islanders today.

LIFE AFTER THE ISLAND The survival project fundamentally changed me, made me much more open. I do not remove the brown spots from fruit anymore, and value my life a lot more than I did. This might sound a bit corny, or pompous, but this experience really made me a different person. 189

ABOUT THE AUTHOR Tommy Toalingling is a trained business administrator, but as this is not exciting enough for him, he makes YouTube videos during his off hours. He talks about clichés he’s confronted with as a gay man, gossips about »The Bachelor«, and might occasionally take a garbage dive for charity.

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Travelling with Emma Block

y r a i D u r Pe

Text & Photos Emma Block SISTER-MAG.COM

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 Peru is probably best known for Machu Picchu, the mysterious archaeological site that has been the backdrop of a million selfies. However, there is so much more to discover in Peru, as it is a country with a beautiful landscape and a rich cultural history...

Many people in Peru, but particularly those living in the Sacred Valley, speak Quechua as their first language, not Spanish. They are directly descended from the Incans, who have left an indelible mark on the country’s landscape, as well as its history and culture. The people of Peru are quiet, friendly and hard-

working. The women in particular toil in the fields, carrying young children on their backs, and will work selling produce on the streets right into old age. There are many traditional weaving communities in the Sacred Valley, providing women with independence and financial security. The women also carry on the traditional methods of weaving passed on from generation to generation since pre-Incan times. 

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traditional weavings

GETTING THERE There are direct flights to Lima from numerous European cities, including Paris, Amsterdam, Madrid, and, as of this year, London. The direct flight takes about 12 hours. After arriving in Lima you will either need to take an overnight coach or a short flight to reach other parts of the country. Most internal flights go in the morning due to wind SISTER-MAG.COM

conditions over the mountains. Once you are at your destination, taxis are very cheap and it is easy to get around using collectivos, also known as combis. They are shared minibus taxis, and are a cheap, convenient way to get around. They leave when they are full and passengers get on and off along the route.

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I would recommend spending two weeks to a month in Peru, allowing you time to travel around and see the many different sides of the country. Americans often fly in on a four-day trip, visiting Machu Picchu and then leaving, which unfortunately means missing out on so much more that Peru has to offer. Many people visit Peru as part of their travels through

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South America. My husband and I visited only Peru and stayed for two weeks, which gave us enough time to explore and get a feel for the country. It also meant we could bring back plenty of traditional textiles and gifts for friends as we were not backpacking. ď ˝

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MUST-SEES Machu Picchu is of course a mustsee attraction, but it is also worth spending a week or so exploring the Sacred Valley. We stayed in the Incan village of Ollantaytambo. I would also recommend visiting Chinchero, the site of the recent weaving revival, Pisac, which is famous for both its market and some incredible ruins, and Moray, which has very unusual ruins and stunning views. We stayed in Arequipa for the first few days, which is a beautiful colonial city and a great place to adjust to the altitude. It has an elevation of 2500 metres, which is the point where most people first start to notice the altitude. It's the perfect place to acclimatise. The highest altitude we experienced was at Chinchero, which was 3700 metres. I personally didn't notice the altitude, but it was evident that other people staying at our hotel did. You can buy altitude sickness pills very cheaply from local pharmacies, and some hotels even have oxygen tanks on hand. My advice is to plan the itinerary of your trip around the altitude, starting low and ending high â&#x20AC;&#x201C; and don't over-exert yourself on the first few days. ď ˝

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Chinchero

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a h t i w y r t n u o c a e p a c s d n a l l u f beauti and a rich y r o t s i h l a r u t l cu 195

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FOOD AND DRINK Peruvian food is very seasonal and based on traditionally grown, locally available produce. Lima is famous for its ceviche and sea food, inland the focus is on quinoa, potatoes, corn, alpaca and river trout. Peru has 2500 varieties of potato, and sweet potato features in many of its traditional dishes. We regularly ate river trout ceviche, alpaca steak, and empanadas. This region is famous for cuy, guinea pigs served whole and deep fried. We didn't try any,

and it's more of a tradition than a food that the locals actually enjoy on a regular basis. We enjoyed the Pisco Sour, the national drink made with traditional liqueur Pisco, egg whites, and lemon juice. Pisco is a grape brandy, and has a smoky taste similar to tequila. We also enjoyed alfajores, flaky shortbread biscuits filled with dulce de leche and queso helado, a cheese ice cream with a tart taste similar to ricotta.

Peru is a place with a history that lives on through the traditions of its weaving, its language, its architecture, and its people. The magic of Peru stays with you for a long time. EMMA BLOCK Emma Block is a multidisciplinary illustrator living in London, working across editorial illustration, publishing, packaging and branding.

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Lima Machu Picchu y e l l a V d e r c a S Ollantaytambo Chinchero Arequipa

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JUNGLE QUEENS

A HISTORY OF FEMALE PIONEERS & GLOBAL EXPEDITIONS Christopher Columbus, James Cook and Marco Polo – even school kids are familiar with the names of these explorers. Their female counterparts, however, like Isabella Bird, Mary Kingsley, or Ida Pfeiffer, are rather unknown although they explored the world in equally bold terms. Spectacular adventures? Should be a man’s thing! Such was the notion until the beginning of the 20th century. Nevertheless, some courageous female pioneers dared to embark on expeditions around the globe, from the green jungle to the dusty savannah. A little overview...

TEXT BARBARA EICHHAMMER ILLUSTRATIONS GEMMA KOOMEN

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Travelling Women Travelling had been considered a male domain for many centuries: For »decent« women, travelling was deemed an inappropriate activity until the very end of the 19th century. Patriarchal gender ideology and its normative notion of separate spheres dictated that women should be responsible for the household and should await homecoming husbands. »We contest in toto the general capability of women to contribute to scientific geographic knowledge. Their sex and training render them equally unfitted for exploration; and the genus of professional female globetrotters is one of the horrors of the latter end of the nineteenth century« – such were the words of LORD CURZON when he debated the admission of female members to the ROYAL GEOGRAPHIC SOCIETY. All the more daring were the women who nonetheless ventured on global expeditions and into the impenetrable jungle: They ate roasted locusts, travelled in menswear through the bush, and

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rode camels. Neither sandflies nor tropical storms could stop them. By far a greater impediment than such travel hardships was the traditional gender image in their respective home countries. Travelling women were regarded as transgressive figures who actively opposed to the passive role of the housewife by exploring foreign territories. Travelling in the sense of spatial mobility also meant a certain empowerment as well as resistance to the restrictions of traditional gender norms. Until the beginning of the 20th century, for instance, women were supposed to travel »without feet«, in a »well enclosed cage«, as ROUSSEAU once said (i.e. drive in a carriage or be carried in a sedan chair). While travelling, women defied those very rules of decorum. On mountain tours, even distinguished ladies wore trousers. ISABELLA BIRD (1831 – 1904), who travelled through Japan, China and Korea, did so in men’s clothes.

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Of female pirates & robbers Most of the time they were not even mentioned in history books, but women have been on expeditions around the globe since BC. The cultural history of female travel begins with the great years of female pirates and robbers, who conquered foreign lands and seas. TEUTA OF ILLYRIA (230 BC), ARTEMISIA OF HALIKARNASSOS, DIDO,

the

legendary founder of CARTHAGO (470 BC) or TSCHIAO KUO-FU-JEN defied their adversaries with fearlessness. ANNE BONNY and MARY READ became famous as female pirates of the Caribbean in 1720. The following, impressive biographies of early female explorers show how travelling can change our thinking of different cultures and the boundaries of normative gender conventions.

Jungle explorer MARIA SIBYLLA MERIAN (1647 – 1717) It was in 1699 that German painter MARIA SIBYLLA MERIAN caused a stir when she embarked on a two-year journey to Surinam in South America. She even dared the unthinkable: A woman – solely attended by her daughter – without male accompaniment at sea and in the jungle. Under greatest strains she studied the behaviour of insects in the impenetrable South American jungle. She discovered unknown tropical plants and observed the metamorphosis of butterflies. Her research paved the way for modern entomology. Until today we use her classification of butterflies and moths.

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First round-the-worldtrip by a woman IDA PFEIFFER (1797-1858) After an unhappy life as housewife, Austrian IDA PFEIFFER embarked on the first known round-theworld-trip of a woman in 1846. With almost no money, she travelled to distant countries, defied numerous obstacles, like cannibals, and experienced many spectacular adventures. She travelled the notorious passage on a ship around Kap Hoorn, escaped a murderous attack in Brazil, traversed the Pacific, took part in a tiger hunt in India, met with the queen of Tahiti, saw the slave markets in New Orleans, rode through the deserts of Central Asia, lived among head hunters in Borneo and cannibals in Sumatra, crossed the Andes, and advanced to territories that had been unknown to Europeans to that date. In 17 years, she travelled 240,000 kilometres at sea and 32,000 kilometres on land. Since her husband would not have allowed the

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publication of her journey, she had to publish her travel stories anonymously. Only with its fourth edition were the stories printed under her real name. Ida Pfeiffer always stressed that she was just an inexperienced woman but after ALEXANDER VON HUMBOLDT had supported her journey officially, she was made an honorary member of several travel academies.

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Critics of colonialism MARY KINGSLEY (1862-1900) After her father’s death, ethnologist and travel writer MARY KINGLSEY embarked on a journey to West Africa on a freighter in 1893. Absolutely novel to Victorian Times, she travelled without any accompaniment through the dangerous African jungle in Sierra Leone and Angola. In the Congo she undertook ethnological field studies, when she lived with natives and became acquainted with their habits. At a time when

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the British Empire expanded all over the globe and colonialization of foreign territories was a widespread phenomenon, she became one of the first critics of the imperial ideology and missionary attempts to »civilize« African natives. In her writings, she opposed European belief systems, which constructed Africa as a wild and inferior continent. Kinglsey died of typhus after she helped interred Boers as a nurse in a detention camp during the Boer war.

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Explorations of Buddhism ALEXANDRA DAVID-NÉEL (1868 – 1969) French travel writer Alexandra David Neel travelled to Lhasa in Tibet in 1924, an absolutely remarkable feat given that the country was inaccessible for foreigners and her journey through the Himalayan mountains was not only troublesome, but also extremely dangerous to survival. But ALEXANDRA DAVIDNÉEL could not be discouraged. She dressed as a Tibetan beggar, lived in mountain caves for two years, studied Buddhist scripts, and delivered unique impressions into Buddhist culture. With the 13th Dalai Lama she led an almost unseemingly open conversation. Her travel book, MY JOURNEY TO LHASA, still belongs to the classics of travel literature.

Travelling has always signified in a literal as well as metaphorical sense to overcome gender and spatial boundaries, to break with conventions and discover new perspectives on other cultures. With the tradition of female travelling, courageous PIONEERS AND JUNGLE QUEENS challenged traditional gender norms. The impenetrable jungles and tropical, primeval forests became projection screens for all those obstacles and boundaries which women had to endure in their home countries due to normative gender conventions.

Barbara Eichhammer has a degree in cultural studies. She is a writer as well as the editor of the blog "The Little Wedding Corner" where she writes about modern weddings.

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»TRAVELLING HAS ALWAYS SIGNIFIED IN A LITERAL AS WELL AS METAPHORICAL SENSE TO OVERCOME GENDER AND SPATIAL BOUNDARIES, TO BREAK WITH CONVENTIONS AND DISCOVER NEW PERSPECTIVES ON OTHER CULTURES«

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IMPRINT SISTERMAG – JOURNAL FOR THE DIGITAL LADY w w w. s i st e r - m a g . co m Chief Editor

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