Throughout the day it is always good to be able to open your rucksack and take out a healthy snack. This gives you some energy back and fills up your reserves.

1. Power breakfast

  • Oats
  • Browntop millet
  • Rose hip powder
  • Olive oil or linseed oil
  • Linseeds or psyillium seeds
  • Mix with yoghurt or water (hot or cold)
  • Sprinkle with nettle powder

.....and enjoy - and that in the comfort of your own home



And here are the things that go into your rucksack before you start your ski day.

2. Soup

Instead of putting tea or juice in your Thermos flask, why not try a soup, and where possible without glutamate.  This sorts out your mineral and salt levels.

3. Nut mixture

Cashews, hazelnuts, brazil nuts, walnuts......

One thing that we can say about all nuts: They are powerhouses, full to the brim with important nutrients. Most nuts have a high percentage of multiple unsaturated fatty acids, which are good for the heart and the circulation, and for a healthy cholesterol level.

4. Fruit

Dried fruit is even better than fresh fruit. A study has shown that dried fruit helps with protecting bones and with osteoporosis. Banana chips, mango chips, raisins, dates, dried coconut or whatever you have to hand. Nutritionally, dried fruit scores extra points at this cold time of year. Dried fruits contain hardly any fat; the fruit sugars go into the blood much slower than with fresh fruit. The metabolism does not have to work as hard.

5. Spelt rolls

For once do not buy them, but make them yourself. Then you know exactly what is in them: 500 g spelt flour (if you have a mill to hand then self ground, otherwise bought spelt flour) with 10 gr of fresh yeast (crumbled), 2 flat level teaspoons of salt. For those who would like to, can add sunflower seeds and sesame, or even nuts as well as 300 gr water and mix it all together. Using a dough hook, mix it into a relatively firm dough. Let it rest (covered) for approx. 1 hour. Spilt the mixture into 12 rolls and place them on a baking tray, and let them rest again. Pre-heat the oven to 200 degrees (circulating air), brush the rolls with water or some whisked egg and bake in the oven for approx. 15.mins (depending on your oven). The rolls are ready when they sound hollow when you tap on them.

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  • 25.02.2016
  • Maria E.

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