CulturallyOurs_ Create Heathly Habits for the new year Paula Saafeld Vegan Nutritionist

How To Create Healthy Habits For Your Mind And Your Body

CulturallyOurs_ Create Heathly Habits for the new year Paula Saafeld Vegan Nutritionist

The new year is the perfect time to take stock of our lives and look to making changes for our betterment. Just something about January brings forth feelings of renewal, freshness and hope. This renewal can include creating healthy habits that focussing on self-care, mindfulness, fitness and of course food and nutrition.

We are so excited to have Paula Saalfeld from Germany to share her thoughts around healthy habits that work not just for your body but also for your mind. Paula has such an interesting story and is an aspiring vegan nutritionist living in the beautiful historic city of Weimar (in Thuringia) Germany. Paula practices holistic healthy living, horticulture and as she says, good vibes for a happy life!

Paula is also sharing two vegan recipes that not only look delicious but are also so good for you.

From Paula,

A new year brings a new strength, which allows us to set new intentions, plant new ideas and gives us the opportunity to leave all of yesterday’s thoughts behind. Let’s start fresh and new, with open eyes, curiosity and appreciation for the world around us!

Last January I decided to really speak my truth and to discover my own, authentic way. So I decided to quit my job and marketing management studies at university, not really knowing where I want to go instead. The only thing I knew was, that is was absolutely not what I am here for.

CulturallyOurs Create Healthy Habits for the new year Paula Saalfeld

A few days passed and I found an online course to become a vegan nutritionist and besides that, already started to work as a freelancer and got my first client within the first days of January. One thing I experienced this year is that if you really go for your passions, new doors will just open right in front of you and the right people and possibilities will cross your path for sure. I started my very first own business at 21 from scratch, not really knowing what to expect and by going with the flow, the following months brought me more and more opportunities to grow and discover what I really want to do, just by following my true excitement.

One year and many amazing projects later, I’m working and studying on my own from home and also started a horticulture class at university, to go even deeper into my passions. Nothing feels as great as really going for what you love!

But how do we even start to effectively create healthy habits?

For me, it all begins on the inside.

Here are 3 easy steps to creating healthy habits for your mind and body

  • Consciously taking a lot time for yourself, getting clear on your thoughts and visions with meditation, and journaling is really helpful to create this year according to your dreams.
  • Feeding your mind with uplifting and inspiring books, podcasts and surrounding yourself with like-minded people can really help you to grow more and more into your authentic self.
  • Be our best and true self and we need to nourish ourselves from inside out. You are what you eat. Every meal goes right trough your whole system and your cells reproduce themselves with what you put in.

So how about integrating some more nourishing, plant based foods and trying a few new recipes to feel amazing this new year?

I created a vegan pancake recipe and a comforting, creamy potato curry for you.

I want you to remember that

  • Nutrition is not about perfection, rather progression.
  • Focus on the tiny steps you can go today to take care of your body.
  • Don’t try to stick to a diet – instead try to develop a balanced lifestyle which you love and enjoy.
  • And most important: HAVE FUN!

(Vegan) Banana Oat Pancakes


1 medium ripe banana (brown and spotty preferred)
2 tsp baking powder
A pinch of sea salt
1 tbsp ground flax seeds
1 – 1 1/4 cups non-dairy milk (I recommend oatmilk)
3/4 cup oat flour (just grind oats in a blender)
3/4 cup spelt flour (you can also use buckwheat- or any other flour)


Mash a banana, add the wet ingredients, stir in the dry ingredients, and there you go! Use a non-stick pan and bake them from each side until they turn slightly brown. No oil is really needed here. I served them with some fresh fruit and mango puree.

CulturallyOurs_ Create Heathly Habits for the new year vegan banana oat pancakes

(Vegan) Creamy Potato Curry

This meal requires just 30 minutes and 1 pot to create. Super easy for weeknights and great for meal prep.


  • 1 can coconut milk
  • 1 cup veggie broth
  • 1/3 cup shallot (chopped)
  • 2 tbsp fresh ginger (minced)
  • curry spice mix (I used 1⁄4 tsp turmeric, 1 tsp curry, 1⁄4 tsp allspice, a pinch nutmeg, 1⁄4 tsp
    coriander), you can also use a curry paste or buy a curry-mix
  • salt and pepper to taste
  • 4 cups (600g) diced potatoes
  • 2 cups (300g) diced squash
  • 1 can chickpeas (rinsed and drained)
  • 1 cup frozen peas
  • 3⁄4 cup (250g) cauliflower
  • fresh cilantro


Heat a large pot over medium heat. Once hot, add a tbsp of the coconut cream and add shallot, ginger. Sauté for 2-3 minutes, stirring frequently. Add all the spices, potato and butternut and stir. Cook for 2 more minutes. Add coconut milk and veggie broth. Bring to a simmer over medium heat. Once simmering, add cauliflower and chickpeas and slightly reduce heat. You
want a simmer, not a boil, which should be around low to medium-low heat.

Cover and cook for 10-15 minutes, stirring occasionally, to soften the veggies and infuse them with curry flavor. You can serve as it is or over rice, quinoa + some greens (optional). Garnish with desired toppings such as cilantro, lime, or diced spring onion (optional).

CulturallyOurs_ Create Heathly Habits for the new year vegan creamy potato curry

Thank you so much Paula! We love all the tips and strategies you have shared about healthy living and healthy eating. Plant based and vegan lifestyle has so many scientific benefits beyond nutrition and these recipes have us drooling already!

{Words and Images by Paula Saalfeld; Instagram @plantifultaste }

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CulturallyOurs Vegan Banana Oatmeal by Paula Saalfeld nutritionist healthy eating

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