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!

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! 

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 >

Oatmeal cake with raisins and muesli

“Eat diamonds for breakfast and shine all day!” 🙂 Well this oatmeal cake will most definitely prepare your body to ROCK the day! 

This recipe crossed my path when friends in my gym let me taste a piece of this yummy cake. I was sold and immediately wanted to bake one myself. This power food original recipe was published in a Dutch magazine (source unknown, unfortunately), and therefore I made it my life mission to share this recipe with all the Fit Girls around the world!

I did change two ingredients in this recipe by coincidence 😉 One time I had a “crap-I-ran-out-of-oatmeal” situation and needed a quick fix: muesli. And I added a more healthy flavour to it. So put on your kitchen apron and start collecting the follow ingredients, because this cake will give you superpowers!

INGREDIENTS:

  • 2 tea cups oats
  • 1 tea cup muesli
  • 2 tea cups water
  • 4 eggs
  • 1 teaspoon vanilla extract
  • 1 tablespoon cinnamon
  • 1 teaspoon baking powder
  • 1 or 1/2 tea cup raisins

HOW TO PREPARE:

You need to mix 3 ingredients one day before you are planning to bake this cake according to the original recipe in order to have the best result. The friend from my gym said that one hour before baking the cake could also be enough for the ingredients to mix well together 🙂 So decide for yourself whatever works in your timeframe, but make sure the ingredients are mixed well together before you add the rest of the ingredients into the mixture.

Get a bowl and mix the oatmeal, muesli and water. Let this mix stand overnight covered up with foil in the bowl on your kitchen dresser. The water needs to be completely absorbed by the oatmeal and muesli.

The next day you first preheat the oven to 190 degrees Celsius. While it heats up, you mix the eggs, the cinnamon, vanilla extract, baking powder and raisins with the oatmeal-muesli mixture in the bowl. You don’t need a kitchen machine for this, simply stir it up with a spoon.

You could also, instead of raisins, mix cranberry’s, unsalted nuts, slices of apple in this cake. Whatever has your preference 😉 Pour the mixture into a baking dish or baking pan covered with baking paper. Leave it in the oven for half an hour and check with a skewer if the inside of the cake is dry enough. Leave it in the oven a bit longer if the mixture sticks on the skewer and check it again after 5 till 10 minutes.

Voila! Enjoy!

I really hope you give this oatmeal cake a try! Let me know in the comments below if you recognize the recipe so we can thank the creator of it with cherries on top! 😉 

3x eggs for breakfast

Breakfast is the most important meal of the day, right?! Well, I truly hope so because breakfast is my favorite meal of the day. Hot or cold, extensive or minimal, sweet or savory? How your breakfast looks is completely up to you! There are so many variant foods that are appropriate to eat in the morning that you can change it up every day. What I love to eat on a sweet saturday morning: EGGS. Whether I’m hungover (lol) or not, eggs just seem to always be lying around, ready to make my day a little brighter. Here are 4 different ways to make eggs for breakfast:

1. Spinach omelet with salmon and cottage cheese

One way to boost your breakfast is with an omelet. This crêpe looking omelet is the perfect healthy breakfast for a Fit Girl. Eggs, salmon, cottage cheese, spinach, pine nuts… An omelet is just what you need if you’re feeling hungry yet you don’t want to lose track of your healthy eating habits. A slice of brown bread is never wrong to add to this recipe!

2. Scrambled eggs in avocado

Yum, yum, yum! That’s all I’m thinking right now. A simple and quick cook up of scrambled eggs mixed with some avocado, olives and spinach is a perfect and balanced way to boost your energy in the morning. Are you also an avocado-passionate Fit Girl?! ?

3. Savory vegetable pancakes with poached eggs

Well, doesn’t this just look delicious? These pancakes made from cauliflower, spring onion, broccoli, parsley, egg and milk is a beautiful alternative for the classic “pancakes for breakfast” recipe. With just a poached egg on top to top it off (and some cheese of course because… Cheese!). A saturday morning that is simple yet complex, a Fit Girl food-challenge that you can enjoy and that will be rewarding in taste and nutrition.

Are you also someone who liked to enjoy a nice egg breakfast on a saturday morning? Or do you prefer something else, tell me in the comments! I could write about it in my next article. ?

Photo credits (Header): Rachel Park, via Unsplash

Are you someone who enjoys treating themselves on a saturday morning? Try out one of these breakfasts.

6 Avocado recipes to help shape your day

Are you also a big fan of avocados? Because we definitely are, and this trend must continue to thrive over the years. However, no matter how much of an experienced avocado-eater you are, it is sometimes impossible to avoid the horror of having half an avocado left at the end of your meal. How to avoid having to throw away a perfectly ripe avocado? We are going to suggest 6 avocado recipes that you can use throughout your day. These variant recipes will help you find ways to use your left over avocado before it turns brown. Avocadon’t throw it away!

From an awakening breakfast, to an energetic snack, to lunch and beyond. Here is how to calculate your meals based on your avocado. All these avocado recipes come from our Guides that aim to inspire you and keep you on your feet.

1. Breakfast- Rice Waffles with Egg & Avocado

This light and quick brekkie will brighten up your day from the start. According to our Happy Healthy Guide, all you need are some rice waffles, eggs, onion, tomato, chicken (or Parma ham) and, of course, half an avocado. Spread all the ingredients out on your rice waffles and you’re good to go. Now put the second half of the avocado back in the fridge and wait to use it later in the day.

422 kcal | 37 g carbohydrates | 17 g fat | 31 g protein

2. Breakfast- Avocado Toast

Easy peasy lemon squeezy. This toasted double decker is what dreams are made of. With a short grocery list of: Bread, egg, chicken filet and avocado, it is the perfect start to your day. What we love about these simple avocado recipes is that you can alternate ingredients according to what you like. Meat, no meat? Scrambled, omelette? See where your stomach takes you.

393 kcal | 36 g carbohydrates | 17 g fat | 24 g protein

3. Lunch- Turkey & Avocado Salad

With the second half of your avocado from this morning you could choose to make a delicious avocado-turkey salad that is rich in flavours and nutritious foods. Some tomatoes, carrots, bacon, … Anything can help you top off this salad! With just a touch of rosemary, your salad’s taste will come to life.

This avocado recipe that our Happy Healthy Guide describes includes lettuce, turkey strips, low-fat cottage cheese, cranberries, bean sprouts, blueberries and, last but not least, 1/2 avocado. A lovely and quick mix of ingredients will leave time for you to enjoy your meal and your break.

314 kcal | 22 g carbohydrates | 8 g fat | 38 g protein

4. Lunch- Grilled Chicken & Avocado Wrap

An alternative avocado-filled lunch recipe is this bad boy, the grilled chicken and avocado wrap! Take that left over avocado out of the fridge and get cooking (or grilling). Cut up some chicken, cut up some mozzarella, and finally cut up that ½ avocado. With some added spring onion and grated light cheese, all you still need to do is WRAP IT UP. When this easy combo gets placed between grill plates, and you see that cheese melting, you will be glad to have followed this Fitgirlcode Guide recipe.

582 kcal | 43 g carbs | 27 g fat | 42 g protein

5. Break- Banana & Avocado Smoothie

Did you just get back from the gym? Are you in need of a break right now? Make this energetic, protein-rich smoothie from our Fitgirlcode Guide. Here is how you get it done:

  • 200ml of water
  • 1 Banana
  • ½ Avocado
  • 1 scoop of whey protein
  • 10gr/ 1 tablespoon of cacao powder
  • Pinch of salt

Get your juices flowing once again and enjoy this smoothie no matter where you are. Your ½ avocado will be well spent, TRUST.

385 kcal | 39 g carbs | 16 g fat | 25 g protein

6. Dinner- Salmon with Rice & Avocado

This late night get together is perfect to celebrate the end of your day in front of the TV, surrounded by a blanket. A quick gathering of some grilled salmon, brown rice and avocado, makes for a perfectly healthy and balanced meal. For extra flavour try adding eggs, broccoli, nuts and/or mushrooms, as our Happy Healthy Guide suggests.

489 kcal| 44 g carbohydrates | 19 g fat | 35 g protein

It is always an icky feeling throwing away food, so hopefully these avocado recipes will help you avoid throwing away avocado and maybe even a few more ingredients? Tell me if you liked the avocado recipes in the comments, or give more suggesting to your fellow Fit Girls.

Inspired by these recipes? Go check out our guides >

 

Banana Bread Baby!

A few weeks ago my sport buddy gave me a very delicious and healthy recipe for banana bread. It was exactly what I was looking for! Sometimes an apple or unsalted nuts will do, but at some point you just need something to ease you sugar cravings. It`s called a banana bread, but it looks and tastes more like a cake. This is a way better snack alternative than the muesli bars you buy in the grocery store. These so-called healthy candy bars contain way more sugar than you think.

I made this banana bread in the weekend so that I’d have a healthy snack throughout the whole week. I think it’s the best invention since… well forever! And what I love the most about this cake/bread is that you can vary it as much as you want!

What you need:

  • 3 ripe bananas
  • 1 1/2 cups almond flour
  • 3 eggs
  • 1 1/2 teaspoon baking soda or 3 teaspoons baking powder

To sweeten the bread you can add seedless dates, but I prefer blueberries and/or raspberries. The last time I also added 75 gram of crushed walnuts (highly recommended), but if you are a real chocoholic you can add 50 gram of 80% dark chocolate and 30 gram of grated coconut instead of fruit. If you like to give the cake more body, add a bit of oatmeal (50 grams) to the almond flour.

Prepare:

  • Preheat your oven at 347°F.
  • Mash the bananas with a hand mixer or blender until smooth (if you use dates add these before you start mixing)
  • Wisk the eggs in a bowl and add a pinch of salt
  • Mix the banana mixture with the eggs
  • Add the almond flour and whatever fruits or nuts you may like en stir the mixture
  • Pour the mixture into the cake mold

Now, put it in the oven for 45 minutes and wait quietly until the bread is ready. Enjoy!

Healthy protein-rich smoothie bowl

After my seven mile run this morning I got quite hungry. I had taken a shower and drank quite some water, but I was in the mood for a nice and filling breakfast. After having walked past some kitchen cabinets, I found a combination I quite liked: protein powder, fruit and teff. Teff is a grain that I use quite often because it’s very healthy! If you don’t like teff in this smoothie bowl recipe, you can replace it with oatmeal. 

Recipe: protein-rich smoothie bowl with teff

Ingredients: 

  • 5 dates
  • 3 large strawberries (or 6 small ones)
  • 1 apple
  • 1 cup almond milk
  • 1 tablespoons whey
  • 1/4 cup teff
  • 1/8 cup (frozen) red fruit (you can add more if desired)

Preparation:

  1. Put everything in a blender and mix until smooth.
  2. Decorate with strawberry, coconut and/or granola.

Time to enjoy this delicious and sweet morning bowl! 🙂 Share your smoothie bowl with #fitgirlcode so I can see how it turned out!

Love, 

Maartje 

You can follow me on Facebook and Instagram @gezondereceptjes. 

Lavender and berries oven baked oatmeal

My love for oatmeal continues! It all started with overnight oats, then I discovered oatmeal porridge and now I’m totally hooked on oven baked oatmeal. I love how oven baked oatmeal almost taste like you’re having cake for breakfast! The variations are endless, here is my favorite recipes.

Lavender and berries oven baked oatmeal

Ingredients:

  • 1/2 cup of oats
  • 1/2 cup of almond/soy/oat/cows milk
  • 2 tablespoons (frozen) blueberries
  • A couple of banana slices
  • 2 tablespoons goji berries
  • 1 tablespoon lavender
  • 1 tablespoon walnuts
  • Dash of cinnamon

Method
Start by preheating your oven to 356 °F. Use a mortar and pestle to make the lavender a bit finer, then put everything, except the banana slices, into a bowl that is oven-proof. Top it with the banana and place the bowl in the oven for about 15 minutes, until the top becomes slightly brown and crispy. Enjoy!

Breakfast recipe: Protein rich pancake with filling

Pancakes can be eaten for breakfast, lunch or just as a delicious snack! Especially on Sunday, pancakes are a very popular dish. My Instagram timeline is full of pancake recipes on Sunday, topped with bananas, raspberries and yogurt. This inspired me to design a 2.0 version of my favorite pancake recipes! This pancake is delicious, sweet and filling!

protein rich pancakes

Recipe: Protein rich pancake

Ingredients (for 2-3 large pancakes):

  • 1 banana
  • 2 tablespoons of spelt flour/oat flour/buckwheat flour
  • 2 eggs
  • 1 protein shake
  • 10 tsp stevia sugar
  • Coconut oil

For the filling:

  • 3 (large) tablespoons yoghurt
  • Hand-full of homemade granola
  • Optional: chia seed, flax seed, hemp seed

Preparation:

  • Throw all the ingredients for the batter into a bowl and mix with a mixer until it’s a smooth whole.
  • Heat the coconut oil in a pan and make sure the pan is hot before baking the pancake.
  • Turn the fire on low and pour a portion of the batter into the pan.
  • Wait until the top starts to set and then carefully turn the pancake.
  • Repeat these steps until the batter is finished. (I made 1 large pancake and roughly 20 little ones from the batter, but it’s completely up to you!)
  • Let the large pancake cool down and fill half of it with yoghurt, granola and possibly powerfoods.
  • Fold the pancake double and tadaa!

First post a picture on Instagram and then you can give it a try and eat it – I can already tell you that it’s quite the hassle 😉

Share this photo with the hashtag #fitgirlcode, I’m very curious to see how it turned out!

Love,

Maartje

Instagram: @gezondereceptjes

Green matcha smoothie bowl

I love making smoothie bowls! They are my all time favorite for breakfast because they are delicious, filling and packed with vitamins and fiber to keep you full until lunch. I always add superfoods or protein powders to my smoothie bowls to get those extra nutrients. I also like the fact that they are so versatile and that I can get creative by mixing different ingredients. 
This smoothie bowl is full of protein, vitamins and antioxidants. Here’s the recipe for the smoothie base and you can use any toppings you like to finish it off!
smoothie bowl
Daily Bowl of Happiness

Green matcha smoothie bowl

Ingredients (serves 2):
  • 3 cups frozen mango chunks
  • 1 frozen banana (sliced)
  • 4 handfuls of spinach
  • 2 tbsp minced ginger
  • 2 tsp matcha powder
  • 3 tbsp oat flour
  • 2 cups soy milk
  • Your favorite vanilla protein powder
Toppings (suggested):
  • Passion fruit and mixed berries

This is how you make it

Mix all the ingredients in your blender until smooth. Pour in a bowl or, like me, use a pineapple boat! Top the smoothie with your favorite fruits and nuts. Et voilà!
Love, 
Moon
Do you want to know more about me or my smoothie bowls? Then follow me on Instagram @dailybowlofhappiness or Facebook

Healthy banana breakfast muffins

Did you skip breakfast because you’re in a hurry? Never again with these babies! These fluffy banana breakfast muffins are nutritious, filling and taste wonderful. Plus, they’re free of added sugars and fat!

Healthy banana breakfast muffins

For 10-12 muffins, you’ll need:

  • 3 medium/large overripe bananas
  • 2 eggs
  • ¾ cup oat flour (you can also make this yourself by grinding oats in a food processor)
  • ½ cup buckwheat flour
  • ½ cup spelt flour
  • handful of chopped dates
  • handful of chopped walnuts
  • 1 tbsp cinnamon
  • 1 tbsp vanilla extract
  • 1 tspn baking powder
  • ½ tspn baking soda
  • A food processor or blender
  • A muffin tray

It is important that you use overripe bananas; that means really spotty, almost completely brown bananas. This way you don’t need to add sugar as the bananas will give a nice sweet flavour. These muffins are also a great way to use up overripe bananas and not throw them out.

Now what?

1. Preheat the oven to 175 degrees Celsius.
2. Put the bananas, eggs and vanilla extract in the food processor. Next, add the oat flour, the buckwheat flour, spelt flour, and blend until smooth.
3. Add the chopped dates, the chopped walnuts, the baking powder and the baking soda to the mixture.
4. Divide the batter among the muffin tray.
5. Put the tray in the oven for about 25-30 minutes; they are ready when they are golden brown colour in colour.

Processed with VSCOcam with t3 preset

Make a batch in the weekend, and you’ll have a great start of the day the entire week. Enjoy your healthy banana breakfast muffins! Let us know how they turned out x 

Pimp your rice cakes: 6 delicious toppings

Let’s be honest: by themselves, unflavored rice cakes aren’t that exciting. However, they have some great qualities:

  • They are gluten-free
  • They are vegan
  • There are only 25 calories in a rice cake
  • The plain varieties contain no saturated or trans fats
  • They are easy to go
  • They are relatively cheap

I’m a big fan of rice cakes as they are an easy and healthy alternative for bread. However, I know a couple of people who don’t like rice cakes and think they taste like cardboard; you may be one of these people. Try and put some of the following healthy yet delicious toppings on your rice cakes that will transform them into pure yumminess.

1. Rice cake pizza

The great thing about this topping is that as the tomato sauce soaks into the rice cake, it will get more of a “bready” texture. Put the rice cake in the oven until the cheese is melted. Add any other pizza toppings you like.

2. Tatziki and sliced chicken breast

This combination always gets me in a summer mood. That’s just whats tzatziki does, even on sad, rainy winter days 🙂

3. Avocado 

This is my all-time favorite! If you like, you can also add slices of chicken breast on top of the avocado. In my opinion, this is the best combo in the world! If you think plain avocado is too boring, try and make avocado hummus and add it to your rice cake!

 4.Mozzarella, pesto, tomato & basil

This Italian combination goes well on top of everything, hence, also on a rice cake! Go spoil your taste buds and try it out!

5. Peanut or almond butter with banana or strawberries

Had a bad day? Fortunately, there is nothing peanut butter and a spoon can’t fix! Add some banana or strawberries and you are in for a sweet treat. You can also add some chia seeds to the toping! Hmm, delicious.

6. Cottage cheese with salmon and avocado

People either love or hate the creamy, lumpy texture of cottage cheese. If you’re a fan, good news: cottage cheese is bona fide health food! Try out this combination with smoked salmon and avocado, it’s delicious.

Do you have some of your own toppings you would like to share with us? Do so in the comments! These delicious snacks can be topped with anything and we would love to hear all your ideas!

Help! What to do with protein powder?

Do you dislike whey shakes just as much as I do, but do you struggle to eat enough protein without them? No worries! There are a lot of possibilities out there for you to create meals and snacks with the powder, working as a perfect solution to making whey shakes. Today, I’m sharing my favorites!

1. QUARK WITH WHEY

This recipe is super easy and I eat it a lot (almost daily): some quark with protein powder and some delicious toppings.

Fresh orange and stracciatella quark

150 grams low fat quark, 50 ml low fat yoghurt, 15 grams Stracciatella Milkshake Smart Protein, 25 ml orange juice, handful cacao nibs.

Mix the quark, yoghurt, protein powder and orange juice. Sprinkle the cacao nibs on top. It’s nice if you eat it with some fresh fruit, like nectarine or apple.

Creamy chocolate quark

150 grams low fat quark, 30 grams cottage cheese light, 15 grams Chocolate Caramel Milkshake Smart Protein, 10 grams pure chocolate.

Mix the quark, cottage cheese and protein powder. Chop the chocolate and sprinkle on top. This recipe is great if you add some sweet fruit, like banana, raspberries or blueberries.

2. FLUFFY OATMEAL

Protein powder is also really good if you combine it with oatmeal. This recipe below is my personal favorite.

Oatmeal with apple

40 grams oatmeal, 250 ml low fat milk, 10 grams Cookies & Cream Whey Perfection, 5 grams flaxseed, cinnamon, 1 diced apple.

Put all the ingredients in a pan and heat it (while stirring), until it forms a nice porridge. This is a great breakfast!

3. PROTEIN PANCAKES

Fit Girl Roos shared her favorite recipe for protein pancakes with us. They are great for breakfast, but you can also take them with you as an on the road snack.

Vanilla pancakes

4 tablespoons ultra fine oats, 1 scoop vanilla whey, 1 teaspoon baking powder, 2 eggs, 2 eggwhites, 100 to 150 ml milk.

Mix all the ingredients with a mixer, and leave the mixture to set for 1 minute. The mixture should be quite thick. Bake little pancakes in a pan. Don’t turn up the heat too much – or else they will burn. Use a flat spatula to flip them over. Done! They are really good with some fruit, yoghurt or peanut butter.
What do you think about protein powder? Will you give it another chance after reading these tips? Share your thoughts or recipes in the comment section below!

Chocolate fudge breakfast bars

Yasss! Everyone needs to make these chocolate fudge breakfast bars at least once in their life. The combination of chocolate and peanut butter is to-die-for! Throw in the quinoa and nuts and you’re set for the day. You might think that you only put quinoa in salads and hearty meals, but that couldn’t be any further from the truth!  Quinoa is super versatile and this time, they add some flavor to these yummy chocolate fudge bars!

Ingredients

(for 7 pieces)

  • 125 gr  organic peanut butter
  • 100 gr 70% pure chocolate
  • 5 gr cooked quinoa
  • 15 gr oatmeal
  • half a handful of raw pistachios
  • half a handful of raw pecans
  • baking tray

chocolate fudge breakfast bars

Directions

  1. Roast the raw pistachios and pecans in a skillet until the pistachios get a light brown color. Place the nuts on a plate and let them cool.
  2. Cover the tray with baking paper or foil paper.
  3. Heat the peanut butter over low heat in a non-stick pan.
  4. Break the chocolate into pieces and add them to the peanut butter. It’s important that you let the mix slowly melt over low heat, because if the mixture sticks, it will get a burnt taste that you’d want to throw away.  When all the chocolate is melted, remove the pan from the fire.
  5. Add the quinoa and the oats in the chocolate and mix well. Pour the mixture into a bawl and sprinkle the roasted pistachio and pecans.
  6. Let the fudge settle for at least 3 hours in the refrigerator. Cut the fudge into pieces and store in the refrigerator.

These bars are perfect to eat with breakfast or even as a snack after a workout. I know that you’ll enjoy them! While you’re at it, take a look at www.elze-mieke.com for more tasty recipes or follow her on Instagram at elzemieke.tijl.

 

Easy peasy guilt-Free french toast

Easy does it on a drizzly Sunday morning. 90% of the time, I find it quite nice to make an elaborate breakfast, but sometimes it’s also good to have it on the table within 5 measly minutes. I say on the table, but what I really mean is on the bed. Even though I’ve been single for a while, I find breakfast in bed to be super romantic: some quality time with me, myself and I. When I’m having my quality me-time, I tend to prefer french toast over banana pancakes. After doing this recipe, I bet that you’ll also be choosing them over pancakes from now on. They are easier to make and have less calories and carbs!

Ingredients

  • Slices of whole wheat bread (as many as you wish)
  • 1 or 2 eggs, beaten
  • Cinnamon flavor drops
  • Cinnamon powder
  • Coconut oil (or use a non-stick pan)

Directions

  1. Heat the coconut oil in the pan. Beat the eggs in a bowl and add some drops of the cinnamon flavor. Mix the flavoring and the eggs well.
  2. Dip the sliced bread into the egg mixture on both sides and let the excess egg drip.  Place the bread in the pan and fry on both sides till they are golden brown!
  3. Cut the bread in half and top it off with some cinnamon powder. It’s going to be a party in your mouth if you eat this with fresh fruit! Or in the winter with baked apples and raisins. Or with quark.. or really anything; they’re all delicious!

wentelteefjes

Are you going to make this french toast? We’re curious about what combinations you come up with! Tag #FITGIRLCODE and/or @lifewithlot !

Sweet potato pancakes

I don’t like to label myself, but if there is a word I like to use it’s ‘balance’. I always try to find a balance in everything I do. Whether it’s yoga, nutrition or my daily life. For me, living a balanced lifestyle means alternating good with the bad. Especially when it comes to nutrition, it is important to be aware of what you put into your body and what kind of energy you get it. 

The last three years I experimented with  clean eating and I tried to transform unhealthy dishes into something healthier and ‘cleaner’ with various recipes. And of course I love to share some of those recipes here! My weekends are always full with baking and certainly on Sunday is #pancakesunday with me. Here is the sweet potato pancake recipe I made last Sunday!

SWEET POTATO PANCAKES

Yes, you read that right. A pancake made ​​from sweet potato. By making the pancakes with sweet potato, you get a natural sweet taste to it. The sweet potato pancake has an airy texture and are light orange in colour. These pancakes remind me of my favourite Thanksgiving dish and I’m so glad I’ve found a good way to experience these flavours more often, not only once a year!

 

sweet potato pancakes

INGREDIENTS:

  • 1 sweet potato
  • Half cup oatmeal (or oatmeal)
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 egg
  • 3/4 cup almond milk

 

sweet potato pancakes         sweet potato pancakes

PREPARATION:

  1. Peel and cut sweet potatoes into small pieces.
  2. Bring some water to boil and cook the sweet potato until soft (about 10 minutes).
  3. In the meantime, make your oatmeal. Take a blender or food processor to chop the oats into fine pieces until it is in powder form.
  4. Use a blender to mix all the ingredients. Blend until it is smooth. The texture that you need is thicker than the traditional Dutch pancake.
  5. Put a pan on medium-high heat. Grease the pan in use with a cooking spray or a little oil (e.g., coconut oil, sunflower oil, or vegetable oil).
  6. Cook the pancakes for about 3-4 minutes on each side, or until golden brown.
  7. When they are ready, remove them from the pan and start building your tower pancakes!
  8. Pour a little honey over it and add some fruit and you’re ready to eat them!

sweet potato pancakes

 

Give this guilt-free sweet potato pancake recipe a chance and let me know what you thought of them, I am very curious! You can always follow me on Instagram to get an insight into my balanced lifestyle and for more clean recipes. Use the hashtag #libertysuares so I can see your creations 🙂

xoxo

Liberty

sweet potato pancakes

Healthy Spelt Waffles

Breakfast is the most important meal of the day. And thus the perfect excuse to take the waffle iron out and make some delicious waffles! And thanks to Elze-Mieke we don’t have to feel guilty about it either, because these healthy spelt waffles are super healthy and finger-licking good!  Who’s gonna try them out?

Ingredients (3 waffles):

Are you vegan? Replace the eggs for a large banana.

Utilities:

Instructions:

  1. Turn the waffle iron on.
  2. Put all the ingredients in a bowl and it mix together to form a batter.
  3. Once your waffle iron has heated up to the right temperature, grease it with some coconut oil or margarine.
  4. Pour some of your batter into the mould. Watch out not to overfill it, because it will ooze out when you close it.
  5. I ate the waffles with some fresh fruit, coconut yoghurt, agave syrup and roasted almonds. Do you also fancy eating them with roasted almonds? Toast your almonds in a pan on low heat while the waffles are cooking.

waffles

Check out www.eleze-mieke.com and Instagram @elzemieke.tijl for more healthy and delicious recipes.