3 questions to ask yourself if you’re often hungry before bed

hungry before bed

One of the most common ‘rules’ you hear when it comes to losing weight – or maintaining it – is “do not eat after x o’clock.” Sure, there is definitely some truth behind this. After all, eating a large meal before bed can lead to an uncomfortable feeling, acid reflux and digestive issues. But what if you’re regularly hungry before bed? Going to bed when you’re hungry is not exactly a recipe for a good night sleep. So should you eat something or not?

3 questions to ask yourself if you’re often hungry before bed

Below, we’ve listed three questions you should ask yourself if you’re often hungry before bed:

#1. What does your breakfast look like?

While many people have a tendency to skip it, breakfast can really set the tone for the rest of your day. Indeed, it is the most important meal of the day. After all, breakfast is what activates your digestive system. If you wait (too) long before having your first meal, chances are you’re hungrier later on – which can also result in you getting hungry before bed. Are you not used to having breakfast? Or do you find it difficult to get something in your stomach that early in the day? Try experimenting with having a bowl of yogurt, a banana or a smoothie for breakfast, and see how you feel afterwards.

#2. What do you eat in the course of the day?

When you notice that you’re often getting hungry before bed, this can simply be because your body is trying to tell you that it didn’t get enough nutrients or energy that day. This is most likely the case when you’re skipping meals or are not eating enough. At any given day, you need at least three complete meals. A complete meal means that it needs to contain a combination of the three macro nutrients: carbohydrates (including fibres), proteins and healthy fats. Aside from that, you can make these meals as simple or complicated as you wish. Depending on what your day looks like (or how much energy you need) you can add some snacks between those meals.

#3. Are you actually hungry, or just craving something specific?

Have you gone through the first two questions and determined that despite the fact that there is nothing wrong with your eating habits, you still regularly experience hunger before bedtime? Then ask yourself this: Am I really hungry or am I just craving something? Personally, I can get through a whole day without any cravings, but I always crave chocolate after dinner – and I don’t think I’m the only one! In this case, it’s better to just give in to your craving and have that piece of chocolate, instead of trying to eat something else that will not remove that craving for chocolate anyway. I know we should enjoy chocolate while we still can, so yes, I have a little piece every day (sometimes a big one). On the other hand, you could actually be hungry. Maybe you have been more active than usual that day, meaning you burned more calories and therefore need to eat a bit more. You should also consider the possibility that you’re in the so-called luteal phase of your menstrual cycle. During this phase, which occurs in the days before your period starts, your body burns more calories than it usually would – yes, even when you’re not active. This is why many women do not only experience pms symptoms before they start shark week, but also a need for more food and more sleep. In that case, it is perfectly fine to have something to eat, as long as you give your body at least an hour (preferably two) to digest it before hitting the hay.

Final thoughts

If you’re often hungry before bed, this usually means you’re either not eating enough during the day, or you’re not eating complete meals and missing out on important nutrients. Or you’re just craving something (and it’s totally okay to give in to that – with control, of course). That said, you should never go to bed hungry – you’ll only end up waking up cranky.

Healthy Morning Routine Tips to Kick Off Your Day

Leave Your Phone Alone

Most people, as soon as their eyes open, go to check their phone to see any new messages and alerts. However, doing this doesn’t give your brain enough time to register itself. Seeing messages and being immersed in something that has nothing to do with focusing on waking up will immediately put stress onto yourself. Try waking up and focusing your mind on the little things, such as what the weather is like, and what you fancy for breakfast.

 

Cold Shower

Having a cold shower first thing in the morning has been proven to help the body and mind massively. It not only strengthens your immune system, but it makes you feel a huge sense of achievement. However, standing in a freezing cold shower is not an enjoyable experience, and the feeling of being comfortable and warm to then making yourself uncomfortable on purpose takes so much willpower. To ease yourself into this process, try subjecting yourself to cold water for a short amount of time at the end of your shower then start to build it up from there.

 

Fresh Air

It sounds so simple, yet it is so effective. Fresh morning air contains more oxygen because the sun has only just risen, helping your lungs to fully open and providing you with a break from the circulated air indoors. Taking a few seconds to sit with your window open or sit outside for a few minutes without a phone or any other distractions can help clear your mind, organize your thoughts and feel a sense of calmness.

 

Morning Coffee

A relaxing habit that many people live by is having a coffee while sat breathing in the crisp morning air and taking in the beautiful views. By treating yourself to a warm, decadent, invigorating cup of coffee outside, it feels like a treat with every sip. For Nespresso owners that also want to look after the environment, you can find compatible capsules that are eco-friendly from sites like Gourmesso. They are compostable, containing absolutely no plastic or aluminum. Choosing from their large range of intensities and roast levels, they can cater to your specific coffee requirements.

 

Exercise

Exercise at any time of day is extremely beneficial, but exercising in the morning has been shown to improve your performance for the rest of the day. It is a chance to fully switch your brain on and get your blood pumping! Exercising in the morning can massively improve your sleep at night, by waking up early and getting rid of excess energy that would otherwise be keeping you up at the end of the day. Exercising your brain releases more endorphins, which is good for tackling anxiety and depression.

 

Healthy Breakfast

Breakfast really is the most important meal of the day. After not eating for hours on end while being asleep, your body craves nutrients to start it back up again. When eating breakfast and setting yourself up for the day, you’re less likely to eat more throughout the day. This can then result in less unhealthy weight gain and more energy in the mornings.

Although some of these tips may sound obvious, many people overlook them because it is easy to be sucked into having a fast-paced lifestyle. Do your mind and body a favor, and look after yourself. Ease into the day and start as you mean to go on.

Start the day with these easy breakfasts!

ontbijt waar je lang vol van zit

TOAST WITH AVOCADO AND SALMON

Ingredients;

  • 1 avocado
  • 1/4 lemon
  • 2 slices of brown bread
  • pinch of cayennepepper
  • 75 grams of smoked salmon
  • handful of watercress
  • 1 sprig of dill
  • Optional: 1/4 onion

Method of preperation

  1. Put the bread in the toaster until it is nice and crispy.
  2. Cut the avocado and mix it with the lemon and cayenne pepper.
  3. Spread the avocado on the sandwich and place the salmon and onion on top.
  4. Finish with the watercress and dill

ontbijt waar je lang vol van zit

PURPLE SMOOTHIEBOWL

Ingredients

For the smoothiebowl

  • 100 grams of red fruits (from the freezer)
  • 50 grams of blueberries
  • 1 banana (save some for the topping)
  • 25 grams of oat meal
  • dash of almond milk

Toppings

  • hand of granola
  • slices of banana
  • coconut grater
  • almonds
  • Optional: pieces of dark chocolate

Method of preperation

  1. Put all ingredients (except the toppings) in a blender and mix it until it’s smooth.
  2. If it’s not good yet, you can add some almondmilk.
  3. Finish the smoothiebowl with your favorite toppings.

What do you think about these meals? Are you going to try one for tomorrow morning? You can never go wrong with avocado ;). Let us know what you think in the comments!

3 delicious pasta salads!

Hoe maak ik een lekkere pastasalade?

From the Vegetarian Fitgirlcode Guide

ZUCCHINI PASTASALAD

Ingredients

  • 70 grams of whole-weat pasta
  • 1/2 avocado
  • 150 grams of zucchini
  • 40 grams of arugula
  • 1 tomato
  • 1 garlic clove
  • 30 grams of dairy spread
  • 15 grams of pine nuts
  • pepper and salt

Method of preperation

  1. Cook the pasta for 8-10 minutes.
  2. Cut the avocado, zucchini, tomato and garlic to the desired size.
  3. Heat some baking spray in a pan and fry the zucchini and garlic in it. When the zucchini starts to cook, the tomato may also be added. Also add the pepper and salt and possibly some other herbs.
  4. Heat the pine nuts in another pan, without baking spray or coconut oil.
  5. When the pasta is ready, it can be added to the pan with zucchini, garlic and tomato, together with the dairy spread and avocado.
  6. Wait until the dairy spread has melted and make sure everything is well mixed.
  7. Put the contents of the pan on a plate and divide the arugula and pine nuts over it!

Wat is het recept van een avocado pastasalade?

From the Vegetarian Fitgirlcode Guide

CREAMY AVOCADO PASTA SALAD

Ingredients

  • 60 grams of whole-weat pasta
  • 1 tomato
  • 1 onion
  • 100 grams of broccoli
  • 30 grams of dairy spread
  • 70 grams of avocado
  • 2 tsp paprika powder
  • pepper and salt
  • optional: pine nuts

Method of preperation 

  1. Cook the pasta in 8-10 minutes.
  2. Cut the tomato, onion and avocado in desired size.
  3. Heat some baking spray in a pan. Bake the onion, when the pasta and broccoli are as good as done.
  4. Add the tomato, avocado and paprika powder a little later. Wait until these are warm and then put all the other ingredients in the pan, including the pasta and broccoli. Leave the pan on a low heat for a short while.

Zo maak je een pastasalade

From the Vegetarian Fitgirlcode Guide

GREEK PASTA SALAD

Ingredients 

  • 120 grams of whole-weat pasta
  • 100 grams of feta
  • 2 tomatoes
  • 120 grams of olives
  • 1 paprika
  • 2 spring onions
  • 2 tsp green pesto
  • 60 grams of dairy spread
  • pepper and salt
  • parsley

Method of preperation

  1. Cook the pasta in 8 – 10 minutes.
  2. Cut the feta, tomato, olives, paprika and spring onion in desired size.
  3. When the pasta is ready, let it cool off a little and then mix it with all the ingredients.
  4. Put half of the pasta salad in a container after it has cooled. Keep it in the fridge (for your lunch tomorrow).
  5. You put the other half on a plate.

 

Which one are you going to try? These pasta salads are super healthy and very easy to make! Enjoy your pasta girls! 

All the photos are made by @storiesbysuus.

Try out these proteine snacks after your workout!

When I cycle back home after my workout, my stomach often starts to growl. I played hard so my body needs a refill! In order to prevent me from lying down on the couch with a pack of cookies, I make sure that I always have a number of healthy protein snacks ready. You make these snacks in no time, but they are super tasty and healthy! Win-win, right? 🙂

CARAMEL FRAPPÉ

Ingredients:

  • 140 grams of crushed ice
  • 240 milliliters of milk (for example almond milk)
  • 1 scoop of coffee caramel whey protein
  • ½ banana

The method of preperation: 

The preperation is easy peasy, put all the ingredients in the blender and mix it until it’s smooth. Straw in it and your protein frappé is ready!

proteïne rijke snacks

BANANA PROTEIN BALLS

Ingredients

  • 180 grams of oat meal
  • 50 grams of whey protein
  • 120 grams of a banana
  • A pinch of sea salt
  • 1 tsp of cinnamon
  • 20 milliliters of honey
  • 60 grams of peanut butter
  • 30 grams of dark chocolate

Method of preperation 

  1. Crush the oat flakes.
  2. Put the oat flakes in a bowl with the protein powder, sea salt and cinnamon.
  3. Mash the banana and add it to the bowl.
  4. Put the honey and peanut butter in a bowl and put them in the microwave for 30 to 40 seconds to soften.
  5. Add these to the other ingredients.
  6. Knead the whole into a mixture.
  7. Finely chop the chocolate and add it to the mixture.
  8. Make 12 equal balls, put them on a plate and let them set in the fridge for at least 15 minutes.

Tip: do you want to keep them for a longer period? Put them in the freezer! 

What do you eat after a good workout? I’m curious! I’m definitely going to make one of these snacks for my workout tomorrow. Let us know what you think about the recipes in the comments! 

Recipe alert! Healthy chicken pesto pasta

Who doesn’t like pasta! We eat here at the Fitgirlcode HQ so many variations; with meat, fish or vegetarian. Hot or cold, it doesn’t matter to us. Today we share one of our favorite recipes: the healthy chicken pesto pasta. Buon appetito! 🙂 

INGREDIENTS:

  • Whole grain penne ( I love penne, but you can use any other type of pasta that you like)
  • Chicken fillet or smoked chicken fillet (it’s just what your prefer)
  • Jar of pesto, or make your own pesto
  • Mozzarella
  • Cherry tomatoes or dried tomatoes (I usually alternate)
  • Pine nuts
  • Basil

METHOD OF PREPARATION

  1. Cook the pasta according to the instructions.
  2. Cut the chicken fillet into small pieces / cubes and fry it in (coconut) oil until done.
  3. Sift the pasta and stir in the pesto to taste (I really like pesto so I usually add 2,5 tablespoons).
  4. Cut the mozzarella and tomatoes into small pieces and add it to the pasta.
  5. Roast the pine nuts briefly on high heat and add a small hand of nuts.
  6. Finish the dish with some basil leaves and enjoy!

 

Are you looking for more food inspiration? We have a #FITGIRLCODE Guide, with more recipes and workoutschedules! Start your Fit journey with one of our Guides! Let us know what you think of this recipe in the comments 🙂

Vegan recipe: Wrapini with tahini

If you read this article, you are probably here for one of the following reasons: You want to eat (more) vegetables and you are looking for a tasty vegan recipe. Or you are looking for what the hell a wrapini is. We feel you ;). Until recently, we didn’t know what a wrapini was. But now we are a real fan since the discovery!

And now the moment you have been waiting for. Here is the recipe for the delicious wrapini!

INGREDIENTS FOR 1 PERSON

  • 2 whole-grain wraps
  • 20 grams of arugula
  • 1 spring onion
  • 1 tomato
  • 100 grams of tofu
  • 25 grams of almonds
  • 10 grams of tahini
  • Pinch of paprika powder
  • Pepper and salt

HOW TO MAKE IT

1. Cut the tofu into pieces and fry it in a pan with some baking spray and herbs.

2. Cover both wraps with the tahini.

3. Cut the spring onion, almonds and tomato to the desired size and divide this together with the tofu, arugula and herbs over 1 of the wraps.
4. Place the other wrap on it (with the tahini on the bottom).
5. Now place the wrap between a grill plate and heat it up. If you do not have a grill plate, you can also bake the wrap in a pan.

Nutritional values: kcal 556 | carbohydrates 50 | egg whites 25 | fats 28

 

Will you let us know what your thoughts are on the recipe? We are very curious about your creations! And now you can tell everyone what a wrapini is. 😉

Recipe alert! Salad with zucchini, pear and blue cheese

Now the weather is getting a bit warmer again, our food choices are changing as well. That’s why we thought it was time for another salad! This one is super easy to make and super tasty! Let’s read on… 

If you want to eat this salad for dinner, you can add some quinoa, for the carbs. Or warm a nice baguette with it. The choice is endless!

INGREDIENTS

The nice thing about the salad is that you only need a few ingredients. And that while the flavors are perfect! 😉

What you need for two persons:

  • 200 grams of arugula mix
  • 2 pears
  • 1 zucchini
  • 1 avocado
  • handful of walnuts
  • 100 grams of blue cheese
  • olive oil
  • (fig)balsamic

gezonde salade

HOW YOU MAKE THE SALAD

  1. Peel and slice the pear. Seed the avocado and cut into cubes.
  2. Wash the zucchini well and cut into thin slices. You can use a cheese slicer for extra thin slices.
  3. Heat a large pan with a small dash of olive oil and fry the zucchini and pear for about 8-10 minutes. Then remove the pan from the heat and let it cool off. Do you have a grill pan? Then it is also very nice to grill the zucchini.
  4. Meanwhile chop the walnuts and crumble the blue cheese.
  5. Mix the arugula mix, avocado, zucchini and pear.
  6. Top with walnuts, blue cheese and a little olive oil and (fig) balsamic vinegar.

Let’s eat! 

I’d love to hear what you thought of the salad and whether you might have a good variation on it! Will you let me know below if you made it? I would like to know! 🙂

4 different salads with avocado

We love to eat avocado at noon. Because of the fats, you are full for a long time and that’s perfect, because you have more energy for the afternoon. But avocado toast can get a little boring. That’s why we searched for the best salads with avocado, that are filling enough. Want to know more? Read more! 

Zo maak je avocado salade met couscous

Source: @storiesbysuus

COUSCOUS AVOCADO SALAD

Ingredients

  • 60 grams of couscous
  • 1 tomato
  • 80 grams of tofu
  • 1/2 paprika
  • 1/2 avocado
  • 1 tbsp sunflower seeds
  • Olive oil
  • Salt and pepper
  • 100 ml of soy sauce

Method of preparation

  1. Cut the tofu in cubes and let them marinate in the soy sauce. The longer you let it marinate, the more taste it absorbs.
  2. Put the couscous in a bowl and pour over 50 ml of boiling water. Cover the dish and let it stand for 3 minutes.
  3. Fry the tofu in a frying pan.
  4. In the meantime, cut the avocado, paprika and tomato to the desired size.
  5. Stir all sliced ingredients into the couscous and divide the sunflower seeds over it.
  6. Season the salad with olive oil, salt and pepper.

Hoe maak ik een quinoa avocado salade ?

Source: @storiesbysuus

QUINOA AVOCADO SALAD

Ingredients

  • 60 grams of quinoa
  • 1/2 avocado
  • 70 grams of sugarsnaps
  • 50 grams of cucumber
  • 50 grams of mixed salad
  • 20 grams of dairy spread
  • 1 spring onion
  • 1 teaspoon of dill
  • salt and pepper

Method of preparation

  1. Prepare the quinoa as indicated on the package.
  2. Cook the sugarsnaps for 3-5 minutes in a pan with boiling water and cut the cucumber, spring onion and avocado to the desired size.
  3. Mix the quinoa, sugarsnaps, sliced vegetables, mixed salad and dairy spread.
  4. Finish the salad with the dill and some pepper and salt.

Wat is het recept van een avocado rijst salade?

Source: @lisa.s

TASTY RICE SALAD WITH AVOCADO

Ingredients

  • 65 grams of brown rice
  • 1 spring onion
  • 1/2 paprika
  • 20 grams of arugula
  • 50 grams of lentils
  • 1/2 avocado
  • 30 grams of Hummus

Method of preparation

  1. Prepare the rice and lentils as indicated on the package.
  2. Cut the spring onion, paprika and avocado to the desired size.
  3. Mix the rice, lentils, spring onion, paprika, arugula and avocado.
  4. Finish the salad by stirring the hummus through the salad.

Ben je op zoek naar een salade met avocado en zalm?

SALMON AVOCADO QUINOA SALAD

Ingredients

  • 60 grams of quinoa
  • 1/2 avocado
  • 1 salmon fillet
  • 50 grams of sugarsnaps
  • 25 grams of cucumber
  • 60 grams of mixed salad
  • 1 teaspoon of dill
  • 20 grams of dairy spread light
  • 20 grams of spring onion
  • salt and pepper

Method of preparation

  1. Preheat the oven to 200 degrees Celsius.
  2. Prepare the quinoa as indicated on the package.
  3. Meanwhile, put the salmon in a baking dish and sprinkle with some pepper and salt. Then put the dish in the oven for 20 minutes.
  4. In the meantime, cook the sugar snaps in 3-5 minutes in a pan of boiling water and cut the cucumber, iceberg lettuce, avocado and spring onion to the desired size.
  5. Mix the quinoa, sugarsnaps and sliced vegetables.
  6. Finally, stir in the dairy spread and dill and place the salmon fillet on top.

 

Hopefully we have given you some inspiration to make a new recipe with avocado! Which one are you going to try? Let us know what you think about this blog in the comments!

3x snacks for the vegans out there!

The weekend is the perfect time to make some snacks for the upcoming week! You benefit from it all week. Today we share three delicious vegan snacks, that are also healthy! You get a snack, you get a snack, everyone gets a snack!

vegan snacks

VEGAN CHOCOLATE COOKIES

Ingredients

  • 1 banana
  • 60 grams of oat flakes
  • 25 grams of dark chocolate
  • 1 tsp cinnamon
  • Pinch of salt

Method of preparation 

  1. Preheat the oven to 180 degrees Celsius.
  2. Mash the banana and chop the dark chocolate in pieces.
  3. Put all the ingredients in a bowl and mix it together. You can now make the cookies and place them on a baking sheet with baking paper.
  4. Slide the baking sheet into the oven for 25 minutes.  Turn the cookies after 25 minutes and then leave them in the oven for 5 to 10 minutes.
  5. Now add everything together and let it cool. You can keep them in a preserving jar or other airtight box. YUMMIE!

VEGAN PEACH DATE CAKE

Ingredients

For the bottom:

  • 8 soft medjool dates
  • 25 grams of buckwheat groats
  • 50 grams of oatmeal
  • 50 grams of coconut chips
  • 1 tbsp of rice syrup
  • 3 ripe peaches

For the caramel:

  • 225 ml of water
  • 10 soft medjool dates
  • 2 tbsp of chia seed
  • 1 tbsp of agave syrup

Method of preparation

  1. Put all the ingredients for the soil in your food processor and mix until everything sticks together. If the ”dough” is not sticky yet, add some water and 2 more dates.
  2. Then spoon the mixture into a round shape and press it well. Then place the mold in your refrigerator while you make the caramel layer.
  3. The same applies here (for the caramel). Put all the ingredients together in your food processor and let it run until a soft caramel remains.
  4. Spread this over the bottom and put the cake in the freezer for an hour so the caramel becomes hard.
  5. Decorate the cake with slices of peach and enjoy!

 

vegan snacks

SPRINGROLLS WITH AVOCADO AND MANGO

Ingredients

  • 8 rice sheets
  • 1 red pepper
  • 1 avocado
  • 1 mango
  • 40 grams of cashew nuts
  • pepper and salt

Method of preparation

  1. Cut all the ingredients in stripes and roughly chop the cashew nuts.
  2. Soak a rice sheet for 30 seconds in lukewarm water so that it becomes soft.
  3. Place the sheet on a cutting board and fill it by placing the strips in the middle. Add salt and pepper to taste and sprinkle cashew nuts over it.
  4. First fold the outside inwards and then carefully roll it up.

Well, now we can enjoy our delicious snacks! Which one are you going to make first? And do you want to see more recipes like these? Let us know in the comments!

Mexican Taco’s with mozzarella and kidney beans

We have a new recipe for you guys! This time it’s a mexican recipe, with mozzarella and kidney beans. Taco’s are sometimes pretty hard to eat. They fall apart and break, but they are still one of the best mexican recipes. So try this one out and enjoy!

MEXICAN TACO’S

Ingredients

  • 70 grams of kidneybeans
  • 70 grams of corn
  • 1 little onion
  • 1/2 paprika
  • 1 tomato
  • 70 grams of iceberg lettuce
  • 1/2 mozzarella ball
  • 2 taco schells
  • 2 teaspoons of taco herbs
  • pepper and salt

Bereidingswijze

  1. Cut the onion, paprika, tomato and mozzarella in a size that you want.
  2. Heat some olive oil in a pan and bake the onions in it. When the onions get a gold color, you add the paprika, tomato, corn, kidney beans, taco herbs and some pepper and salt.
  3. If this is warm, you can add the mozzarella.
  4. Heat the taco shells in another pan. Don’t use olive oil for this one. Pay attention that the mozzarella doesn’t melt to fast.
  5. When the mozzarella has melted, the taco shells can be filled with iceberg lettuce and all the other ingredients.
  6. Enjoy!

 

Easy right? This recipe does not take much time to make and it’s super tasty! Let us know what you think about this mexican recipe and leave a comment! 🙂

How to make vegetarian pizzawraps

It’s not a pizza, it’s not a wrap, it’s a pizzawrap! For all the vegetarians out there, this is a recipe that you must try. So hurry up to the super market and get all the ingredients that you need! It maybe cost a little bit of time, but it will be worth it 😉

 

PIZZAWRAPS

Ingredients:

  • 2 wraps
  • 30 grams of tomato paste
  • 40 grams of feta
  • 1 tomato
  • 60 grams of olives
  • 1 teaspoon green pesto
  • 1 onion
  • 30 grams of dairy spread
  • salt and pepper

Method of preparation 

  1. Preheat the oven to 220 degrees Celsius.
  2. Cover the wraps with the tomato paste and cut the feta, onion and olives.
  3. Divide the ingredients over the wrap together with dairy spread, pesto and the herbs.
  4. Put the pizzwrap in the oven for 15 minutes and enjoy!

 

Zo maak jij de lekkerste pizzawraps

 

Let us know what you think about this different recipe in the comments! 

3x smoothies for breakfast!

When I need to get up early in the morning, I don’t have the energy to make a big breakfast. But breakfast is the best meal of the day, so I choose to make a smoothie the night before. This way you immediately have a good and fresh start of the day! So here are 3 types of smoothies.  

PEANUT BUTTER AND BANANA

My favorite combination: peanut butter and banana. I mix it with my oatmeal, on a sandwhich and in my smoothie!

Ingredients:

  • 1 banana
  • A handful of oatmeal
  • ½ tablespoon of peanut butter
  • 100 gram of low-fat quark
  • 1 tablespoon of cinnamon
  • A splash of water to dilute

The method of preparation speaks for itself, blend it! 

gezonde snacks

GREEN KICKSTART

A fresh and green smoothie will give you a lot of energy and you have your portion of greens for the day, super healthy!

Ingredients:

  • A handful of spinach
  • 1 avocado
  • 1 apple
  • 1/3 cucumber
  • Water to dilute

Easy does it, let’s blend!

PINA COLADA

A cocktail? Yes, but you can make a delicious smoothie out of this drink. This is how you have a good summer throwback on a cold winter day.

Ingredients:

  • ½ banana
  • 200 gram of pineapple
  • 100 gram of plant-based yoghurt
  • 1 teaspoon of honey
  • 1 tablespoon of coconut grater

You can blend this one just the way you like it! Enjoy! 

Hopefully you have enough inspiration to make a fast and easy breakfast, so you can start your day! Which recipe are you going to try first? Let us know in the comments! 

Vegan quinoa with mushrooms and sugar snaps!

This recipe one of our favorites! Quinoa is a good replacement for pasta or rice. You can combine it with almost everything and it’s very easy to make. This time we will show you a recipe with thai vegetables, so you keep on eating your greens ;). All the ingredients all completely vegan. Try it out and let us know what you think! 

 

QUINOA WITH THAI VEGETABLES

The ingredients (for 1 person)

  • 60 grams of quinoa
  • 70 grams of sugar snaps
  • 1 bunch onion
  • 70 grams of mushrooms
  • 1 garlic clove
  • 1 teaspoon of sesame seed
  • 25 grams of mixed nuts
  • 1 tablespoon of soy sauce

Method of preparation

  1. Prepare the quinoa as indicated on the package.
  2. Cook the sugar snaps in 3-5 minutes.
  3. Cut the bunch onion, mushrooms and garlic clove to the appropriate size.
  4. Heat some baking spray in a pan and fry the vegetables with some herbs of your choice.
  5. Add, if the vegetables are warm, the cooked sugar snaps and soy sauce.
  6. Divide the quinoa and the content of the pan an a plate and add the nuts and sesame seeds.

Nutritional values for 1 person: 

500 calories / 53 grams of carbs / 21 grams of protein / 23 grams of fat

What do you think of this recipe? Easy to make, right?! Do you often eat quinoa, and what are the best recipes? Let us know in the comments or social media! 🙂

Recipe: Sweet Potato wedges!

We love sweet potatoes! It looks like sweet potatoes are very hard to make, but nothing could be further from the truth! It is sooo easy to make and very delicious! 🙂

INGREDIËNTEN

  • 2 kilos sweet potatoes, peeled
  • a good dash of salt
  • 4 tablespoons of olive oil
  • 1 small tablespoon dried thyme
  • 1 small tablespoon paprika powder
  • 1-2 teaspoon onion powder
  • 1 teaspoon garlic powder

PREPARATION

You cut wedges like this: cut the potatoes lengthwise. After that, you lay the potatoes on the flat slide and you cut them 2-3 times in the length. After that you add the herbs and the oil. Just mix it up, done! Bake the potatoes in 30-45 minutes at 180 degrees. They remain soft, but with a crunchy edge.

 

Two kilos of sweet potatoes are enough for 6 persons! ?

Creamy mango curry with chicken

We can’t get enough of this one! This creamy mango curry with chicken is one of our favorites from our Guides. Believe me, if you have tasted this you definitaly want more! The recipe is super easy and you don’t have to spend hours in the kitchen. 

INGREDIENTS (ONE PERSON)

  • 75 gram unpolished rice
  • 100 gram chicken fillet in pieces
  • 75 gram yellow pepper
  • 35 gram onion
  • 30 gram dairy spread light
  • 1/2 mango
  • 1 tl coconut oil
  • 1 tl curry spices
  • pepper and salt

METHOD OF PREPARATION

  1. Boil the rice the same way as it’s indicated on the package.
  2. Cut the chicken in pieces. Heat the coconut oil in a pan and fry the chicken with the curry spices.
  3. Add (after a few minutes) the pepper and onion.
  4. Add the vegetables, mango and the dairy spread to the pan with the chicken.
  5. Leave the pan on the heat until the dairy spread has melted.

kcal 392 | carbs 50 | fats 8 | egg whites 39

 

Try this recipe out and let us know what you think! Do you have other recipes that we must try? Tell us in the comments or social media 🙂

6 Delicious toppings for rice cakes

I’m a big fan of rice cakes because they are a healthy alternative to bread. If you find rice cakes taste like cardboard, then I have a few delicious toppings for rice cakes so you can conjure up a delicious snack or lunch. Let’s face it: without toppings, rice cakes are not very tasty. But they do have some very good qualities: gluten free, vegan, one rice cake contains 25 calories, no saturated or trans fats, convenient to carry and inexpensive!

6 Delicious toppings for rice cakes


1. PIZZA RICE CAKE

The good thing about this topping is that if the tomato sauce soaks into the rice cake, it gets a more bread-like structure. Put the rice cake into the oven until the cheese is melted. Add another pizza topping of your choice now!

Traditional Greek dip tzatziki

2. TZATZIKI AND CHICKEN BREAST

This combination ensures that I get a taste of summer that cheers me right up. Yes, that’s what tzatziki makes me think of…even on rainy days.

3. AVOCADO AND SLICED ​​CHICKEN BREAST

This is my absolute favorite! If you like to, you can also add slices of chicken breast. I think this is the best combination out there!

 

4. MOZZARELLA, PESTO, TOMATO & BASIL

This divine Italian flavour tastes good served with anything, including a rice cake! Indulge your taste buds with this combo.

5. PEANUT BUTTER OR ALMOND BUTTER WITH BANANA OR STRAWBERRY AND CHIA.

Had a bad day? Fortunately for you, there is nothing that peanut butter and spoon can’t resolve. Add some banana or strawberry, and you have a delicious treat!

6. COTTAGE CHEESE WITH SALMON AND AVOCADO

You can create so many snacks and sides with cottage cheese! Try this combination with smoked salmon and avocado, it is so incredibly delicious.

And those are my favourite toppings for rice cakes! I try to eat as well as possible every day with the most simple ingredients … and sometimes luxurious ingredients. Do you have any tasty tips for me? Then go ahead and write them in a comment below! 

Best Pre-Workout Food

Now we know what to eat post workout, pre-workout food can’t be left forgotten! The right pre-workout food is just as important as post-workout food, maybe even more.

A lot of people think that exercising on an empty stomach is a good idea to burn more fat. In reality, your body will just use whatever energy there is available and this might not be fat but muscle. Another side effect of exercising on an empty stomach is that you might not have the energy for that killer workout and your exercise will be less effective and less fun.

 

Best Pre-Workout Food

About 1-2 hours before your workout, carbs are your BFF. The best is to have a mix of complex (like whole wheat products) and simple ones (like fruit) so that the release of energy during your workout is slow and steady throughout your routine. So if you are up for a great workout, try one of these pre-workout foods:

  • A granola bar
  • A slice of whole wheat toast with half a banana and cinnamon
  • Apple wedges with almond butter
  • Lisa’s banana muffins
  • A few whole wheat, or flax crackers
  • Greek yoghurt with trail mix or granola
  • 1/2 cup of oatmeal with some raisins or banana slices

For about 15 to 30 minutes before your workout it is important that the food is easy to digest. This way you won’t have to work out with a full stomach but you won’t be hungry either. These foods will provide you some energy quickly:

  • Fruit juice or smoothie
  • Banana, apple, or any other piece of fruit

So enjoy your snack and own that workout!

6x healthy snack bar recipes

In the journey to one’s summer body, snacking has to be sacrificed. Snacks… Those who are always there for us, those who never disappoint, and those who always get our moods up, how could we possibly just give them up? Well, guess what?! WE WONT! Fit Girls love their snacks and so they should. Yet, the usual go-to chocolate bar is not a perfect match with the healthy lifestyle, SO we need healthy alternatives. Luckily for us, there are many options. In order to give you some quick options I gathered 6 healthy snack bar recipes so that you can swap those twix and mars bars in for something your Fit Girl body will appreciate.

1. Apple-cinnamon fruit bar

Just look at it… ahhhhh! It’s calling your name! With its fudgy base and its sweet topping, it’s basically a healthy apple-crumble snack. How could anyone say no?!

Ingredients:

Crust

  • 1 cup Chopped nuts
  • 3/4 cup Whole-wheat flour
  • 3/4 cup All-purpose flour
  • 1/2 cup Sugar
  • 1/2 tsp Salt
  • 4 tbsp Unsalted butter
  • 1 Egg
  • 2 tbsp Canola oil
  • 1 tsp Vanilla extract

Fruit filling:

  • 6 cups Apples
  • 1/2 cup Apple cider
  • 1/2 cup Sugar
  • 1/4 cup Cornstarch
  • 1 1/2 tsp Cinnamon
  • 1 tsp Vanilla extract

Interested in the full recipe? Check it out here: Eating Well

2. Double-chocolate Peanut Butter Granola bar

No-bake, vegan, gluten-free, you name it! This snack bar will check the list. If you’re a chocolate addict and can’t even start to imagine a diet without chocolate then you’re in luck when it comes to this recipe. A double-chocolate HEALTHY snack bar almost sounds too good to be true. But no, you can make it in your very own kitchen. ?

Ingredients:

  • 2/3 cup Brown rice syrup
  • 1/2 cup Peanut butter
  • 1/4 cup Light brown sugar, packed
  • 1/4 cup Unsweetened natural cocoa powder
  • 1 1/2 tsp Vanilla extract
  • 1/2 tsp Salt
  • 2 cups Quick cook oats
  • 2 cups Crispy rice cereal
  • 1 cup Dark Chocolate chips

If you’re in need of this snack and ready to get prepping, here’s the full list of instructions: Averie Cooks.

3. Raspberry Chia Bar

This is a breakfast bar that tastes as good as it looks. With a jammy, sweet topping and a solid, crunchy base, this breakfast/snack bar becomes unavoidable during your fitness journey.

Ingredients:

Raspberry chia jam

  • 1 cup Raspberries
  • 1 tsp Honey
  • 1 tsp Lemon juice
  • 1 tbsp Chia seeds

Bar and crumble topping:

  • 1 cup Rolled oats
  • 1 cup Walnuts
  • 1 1/4 cup Pitted Medjool dates
  • 1 tsp Vanilla extract
  • 1/2 tsp Sea salt

Are you a fan of the looks of this oh-so-good snack?! Don’t wait any longer, check Daily Burn‘s full recipe.

4. Blueberry Vanilla Greek yogurt Granola bar

For those who enjoy more subtle snack bars, this is the real underdog of granola bars. With just the classic combo of blueberries, vanilla and yogurt, this granola bar still manages to explode in flavour and kill any cravings.

Ingredients:

Bar

  • 2 cups Rolled oats
  • 1 1/2 cups Brown rice krispies
  • 1/4 cup Shredded, unsweetened coconut
  • 1/4 cup Whole roasted almonds
  • 1 tbsp Chia seeds
  • 1/4 tsp Salt
  • 1/2 cup Peanut butter
  • 1/2 cup Honey
  • 1 1/2 tsp Vanilla
  • 1 cup Dried blueberries

Yogurt coating

  • 1 tbsp Water
  • 1 tsp Vanilla extract
  • 1 tsp Gelatin
  • 1/4 cup Greek yogurt
  • 1 tbsp Honey
  • 1 pinch of Salt
  • 2 cups Powdered sugar

Prepare these granola bars at home and take them with you everywhere you go. Half Baked Harvest provides you with the easy recipe.

5. Blueberry oat bar

Here is another blueberry bar because blueberries are simply the best. This bar is however a lot fudgier than the previous blueberry-filled bar. This vegan, healthy snack bar is exactly what you need for those long hours between your breakfast and lunch. Grab 1 or 2 pieces from your stash, and get going. Snacking has never been easier or healthier!

Ingredients:

Blueberry filling

  • 2 cups Frozen blueberries (thawed)
  • 2 tbsp Ground flaxseed

Crust:

  • 2 Bananas
  • 1 cup Gluten free oats
  • 1 cup Gluten free oat flour
  • 2 tbsp Cinnamon
  • 1/2 tsp Salt
  • 2 tbsp Maple syrup

That’s it for the blueberry oat bar, doesn’t sound too complicated does it? And if the gluten free ingredients are too difficult to find, and you’re not a vegan, then you can just buy the normal products. Follow the recipe here: Petite Allergy Treats.

6. Raw salted chocolate snack bar

I feel like this list of snack bars NEEDS to be concluded with a final chocolatey bar. By the looks of it, this snack bar will do just fine! Bringing a twist to the classic salted caramel bar, a chocolate version is exactly what we’ve been waiting for all these years. Fit Girls, grab your cooking gear and get started on this perfectly crafted chocolate snack bar.

Ingredients:

Crust

  • 1 1/2 cup Pecan halves
  • 1 1/2 cup Rolled oats
  • 8 whole Medjool dates (pitted)
  • 1/2 cup Coconut oil (melted)
  • 1 pinch of Sea salt

Chocolate filling

  • 1/2 cup Cocoa powder
  • 1/4 cup Coconut oil (melted)
  • 1/4 cup Honey

In order to get your hands on this chocolatey, heavenly snack bar. Check the recipe by Pinch of Yum.

I sure have a lot of snacking to get done if I want to attempt at tasting all of these bars.? I think my favourite is either the blueberry oat bar, or the apple-cinnamon fruit bar. But then again, all the others also fit on my top snacks list, the struggle is too real. Which is your favourite? Do you maybe have any snack bars to add to the list? Share it with us in the comments! ?

Are you looking for a long lasting list of healthy recipes? Check out the Happy Healthy Guide >

Healthy pumpkin spice latte

Winter is here and baby it’s cold outside… There’s just something in the air that makes me curl up on the couch with a cup of healthy pumpkin spice latte and read a good book! Yes, you read that right, HEALTHY pumpkin spice latte! Without further ado, let’s get down to business and brew this right:

 

Pumpkin spice latte recipe:

 

Ingredients: 

– 1 or 2 espresso shots

– 1/2 cup unsweetened almond milk

– 3 tablespoons of pumpkin puree

– 1 teaspoon pumpkin spice

– 2 drops vanilla essence

– a dash of stevia (or sweetener)

– cinnamon to top off

 

Method: 

Start by mixing together the pumpkin puree and the almond milk in a pan over the stove, on medium heat. After removing from the stovetop, pour it in a blender and add in the vanilla essence, spices and stevia. Process everything for 30 seconds, this should bring the mixture to a foamy consistency. Prepare the espresso shots in a big mug and pour the delicious contents of the blender on top. Top it all off with cinnamon powder, curl up on the couch and savour your healthy, home made, Pumpkin Spice latte!

 

Tip: I got fresh pumpkin from the farmer’s market and made the puree.

 

Are you going to swap the Starbucks PSL for a healthy home made one? Show us your photos!