Spring Toppings For Your Breakfasts

Spring is throwing so many sweet sweet fruits at me lately that I just had to share what I have been occasionally treating myself to here and there 🙂 My favorite use of fruits (besides eating them raw), is to create a softer mix to add to basically anything! From topping my pancakes, waffles & toasts to mixing into yoghurt.

What I have chosen to do, is chose 4 little recipes that are usually on your breakfast radar but with a little twist 😉 It’s important to make use of our seasonal fruits, so I thought I’d throw out a few ideas and leave it to you to take it from there!

1. Creppes a la Suzette!

Seasonal fruit: Oranges, lemons (or limes)

Instantly fell in love with the delicacy and strong flavors of this dish! Doesn’t feel like your usual Sunday morning crepes and the twist makes you feel close to summer by the day.

What you’ll need –

  • 3 tbsp caster sugar
  • 250ml freshly squeezed orange juice (2-3 oranges)
  • zest 1 orange
  • 1 tsp lemon juice
  • 1 tbsp Grand Marnier or Cointreau (For our Fit Girls above 18, naturally 😉 )
  • 50g unsalted butter

Once you have made your own crepes, follow the instructions for the suzette style topping here!

2. Strawberry Rhubarb Topping

Seasonal fruits: Rhubarb, strawberries

Rhubarbs tend to have this little reputation of being… well, not so good. However, I love to prove this theory wrong every. single. year. by mixing it with other fruits and/or just preparing it well 🙂 This recipe calls for the most amazing fruit sauce to go with basically anything! I personally enjoy it the mostestttt on top of waffles or my warm oatmeal.

What you’ll need (yields about 6 to 7 cups, for 4 people):

  • 630g Rhubarb
  • 630g Strawberries
  • 1/2 cup Sugar or any unrefined sweetener to taste*

*ANY sweetener works for this! Try out Agave syrup, stevia, or some honey if you want to stay away from sugar that is too refined 🙂 personally I use even less than the recommended amount and it’s just as lovely!

It’s so easy you won’t believe it! See it for yourself here.

3. Red Beet Pancakes with Greek Yoghurt Topping

Seasonal fruits: Red beets

Ahh red beets… I can still remember the day I incorporated them into my recipes for the first time, and I have been hooked ever since! From a young age my mom has nagged me about chemical additives and food coloring, so it really is no surprise that the second I discovered this yummy and healthy alternative to color your food I JUMPED at the occasion!

What you’ll need:

Pancakes:

  • 1 cup all purpose flour
  • 3/4 cup whole wheat flour
  • 3 tbsp light brown sugar
  • 1 tbsp baking powder
  • 1/2 tsp kosher salt
  • 2 medium beets, roasted & pureed (about 3/4 cups)
  • 1 1/4 cup milk
  • 1/3 cup plain greek yogurt
  • 1 large egg
  • 3 tablespoons unsalted butter, melted
  • 1 teaspoon vanilla extract

Find the recipe here!

Topping:

  • 1 cup Greek yoghurt
  • 1 tbsp jam (use previous recipe for an ultimate breakie 😉 )

Just mix until it gets softer and make it drip over your pretty pink pancakes!

4. Citrus Wild Blueberry Sauce

Seasonal fruits: blueberries, lemon, orange

The fact that one of my favorite fruitsies can be eaten fresh from now on is something I cannot put into words! What I love to do to add some tang tang to my usual blueberry mix, is adding citrus juice to really bring out the soft and acidic flavors! Guaranteed to be an amazing mix and another sauce that I enjoy on everything! Waffles, french toasts, chia seed pudding, overnight oats, you name it!

What you’ll need:

  • 2 cups blueberries
  • 1/2 cup orange juice
  • 2 tbsp fresh lemon juice
  • 1 tsp lemon zest

Find the recipe to this funky spunky sauce here!

5 steps to perfect protein pancakes

Hi guys! Today I’ll share my favorite protein pancake recipe. These pancakes are perfect as breakfast, but I also love to take them with me on the road. This guide shows you my 5 steps to create perfect protein pancakes. With these tips, you’ll never fail!

Step 1: Ingredients (2 portions)

  • 4 tbs ultra fine oats
  • 1 scoop vanilla or chocolate whey (I always use Smart Protein from Body&Fit Shop)
  • 1 tsp baking powder
  • 2 eggs
  • 2 eggwhites
  • 150ml milk of your choice

Step 2: Preperation

Mix all the ingredients with a handheld mixer or kitchen machine. Let the mixture set for 1 minute. The mixture should be thick like a custard. Add more milk if you have to!

Step 3: Baking spray

This step is important! Spray your pan with baking spray (I use this olive oil spray) to prevent your pancakes from sticking to the pan! Make 3 small pancakes in your pan on medium heat. Don’t use high heat, as your pancakes will burn too easily. Flip carefully with a spatula.

Step 4: Decorate

Time to let your inner Martha Stewart shine! I like to top my pancakes with peanutbutter, or yogurt and fruit. Create a little piece of art and your pancake will taste even better 😉
Feeling like a treat? Try using some chocolate shavings, sprinkles, or raspberry jam.

Step 5: Enjoy!

But first… don’t forget to take a pretty Instagram picture of your pancakes! Tag @fitgirlcode and @fitgirlroos and we might repost your beautiful pancake creation. Let me know how they turned out!

 

Follow me on Instagram on @fitgirlroos for more simple protein recipes!

x

Roos

 

Easter Miyogi

Easter is on its way! One of the best moments during Easter are the delicious breakfasts. Boiled eggs, toast, a nice cup of tea and maybe a Miyogi! Surprise your friends and family with this cute yogurt recipe in the morning. Easter Miyogi

Eggs in your yogurt?

That’s right! The yellow circle you see in this miyogi is the yolk mixed with half
a cup of white chocolate protein powder. It brings this amazing creamy and sweet taste to the yogurt (a little bit like custard!).

The use of eggs during Easter goes way back into human history. Giving Easter eggs is a Christian custom to celebrate life. It is related to the resurrection of Christ. During spring there are a lot of new born animals, the sun is shining longer and longer.. I’d say bring on those easter eggs and let’s celebrate life!

Easter Miyogi: What do you need?

– 1 cup of blueberries

– 1/2 apple

– 1 egg yolk

-2 tbl spoons of Omega seed mix

-2 tbl spoons of Impact whey protein (flavour: white chocolate)

-1 tbl spoon of honey

-5 to 10 nuts by choice (hazelnuts, almondswalnuts or a mix :D)

How to make an Easter Miyogi?

Starting by taking your bowl and putting the nuts, apple, honey and half of your blueberries on the bottom. Add the yogurt so that it will be a surprise for your guest when they start mixing their yogurt (oh boy oh boy there are nuts in it!!!). The rest of the blueberries are used to decorate the top (i mixed them together so that it became a bit liquid and more fun to “paint” with. Now.. Take the egg yolk and mix it together with the protein powder until it becomes a nice smooth and creamy texture (add more powder if you want the flavour to become sweeter and stronger). Now start painting!! You can decorate your Miyogi with the omega seed mix, the yolk mix and blueberries. I think mine turned out like something that looks like a sunrise  or at least I like to think of it that way 😉

I love to share my recipes and stories with and it makes me really happy to see what you do with the recipes yourself!

WANT TO SHARE YOUR MIYOGI PAINTINGS? PLEASE DO!! FOLLOW MY INSTA FITGIRLTIZI AND TAG THE PICTURE WITH #FITGIRLTIZI

Clean brownie recipe

That’s right, I said it, a healthy brownie. Did we just enter heaven’s gates? You can see for yourself – you can easily make this in your kitchen. I won’t beat around the bush, here is the clean eating brownie recipe:

Clean brownie recipe

Ingredients:

  • 250g dates (pitted)
  • 120g healthy nuts (think of almonds etc.)
  • 4 eggs
  • A pinch of cinnamon
  • 2 teaspoons of raw cacao powder

How to prepare:

  1. Put the dates, cocoa, cinnamon & nuts in the blender and grind them in chunks.
  2. Split the eggs, then blend the egg yolks.
  3. Stir the egg white until they are stiff, put them in the blender and mix it with the rest.
  4. Make sure a cake pan is greased and put baking paper on the bottom.
  5. Pour everything into the cake pan and put it in the oven for 35 minutes at 180 Celsius.
  6. Enjoy a bite straight from heaven.

There really is nothing better than a clean eating brownie! Special thanks to @dare2challenge for the recipe!

Overnight Oats

Some of you may know what overnight oats are, but for the ones that don’t know: let me tell you what they are and how awesome they are! Next to green smoothies, overnight oats are on top of my breakfast list and they never let me down!

Oats are full of fibre which helps preventing blood sugar spikes and crashes, aids digestion, and keeps you full longer. I often mix my oats with some flax and chia seeds. This way I provide myself the daily amount of recomended omega 3 fatty acids, plus some extra protein and minerals like calcium and magnesium from the chia seeds. Of course that little tablespoon of chia seeds won’t provide me with nearly enough protein for the day (something superfood-critics might state), but it sure helps getting there.

Due to dairy intolerance, I don’t use regular milk but I switch between almond milk, oats milk, soy milk, spelt milk… basically all the variations out there. If you don’t experience any tummy troubles consuming dairy you could just use dairy milk to add to your oats. I would recommend switching milk every now and then though. Variation is important for health and it keeps things interesting!

 Here is what you need:

  • 1/2 cup of (gluten free) oats
  • 1/2 tbsp flax seeds
  • 1/2 tsbp chia seeds
  • 1/2 cup of almond/hazelnut/rice/cow’s milk
  • 1 tspn cinnamon
  • optional: 1 or maybe 2 tbsps of extra water, depending on how thick you like it

Put everything in a bowl and set in the fridge for at least 3 hours. I always make them in the evening and put them in the fridge overnight. In the morning I often top them with fruit (blueberries are my favourite! low in sugar, full of antioxidents and just super yummy) and sometimes tahini, nuts, or superfoods. 

And there, you have me drooling while writing this post… You just can’t go wrong with oats! Enjoy!! 

My favourite mug cake recipe

Oh mug cakes.. Lately I have this thing for them. They are not only super easy and quick to make, but they are absolutely delicious as well. And of course, super healthy! I played around with different recipes and this was my favorite version; fluffy, moist and soft.

FOR A BASIC MUG CAKE, YOU’LL NEED

  • 1 egg
  • ½ banana
  • 30 g (vanilla) whey powder
  • 20 g buckwheat flour
  • splash of water
  • 1/2 tsp baking powder
  • pinch of baking salt
  • a mug
  • a microwave

Mash the banana and whisk the egg, and then just all the other ingredients and stir. Pour the dough into a mug and put it in the microwave on 1000W for 3-4 minutes. Done!

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But this is only the beginning.. Go crazy with these delicious variation ideas:

  • Use different kinds of whey powder
  • Fancy a pink mug cake? Try some beetroot powder
  • Add some cinnamon
  • Add chocolate chips, raisins, mulberries, coconut, berries, small pieces of fruit…
  • Pour half of the dough in the mug, then add a tablespoon peanut butter and pour the other half on top.. Heaven! Or what about a dollop of Nutella?

Now share your favourite version and don’t forget to tag me on Instagram (@lisacoconut) if you make one!

Healthy French Toast

Sometimes simplicity can be soooo delicious! I decided to make some old-fashioned French toast (as we dutchies call it: ‘wentelteefjes’). As you may know I am not in favor of eating bread, but every now and then sourdough bread is fine. I try to limit this to a maximum of two times a week. An egg white, unsweetened almond milk, cinnamon and a slice of sourdough bread is everything you need for healthy French toast.

wentelteefjes

This is what you need (1 person)

  • 2 slices sourdough bread
  • 1 egg white
  • 50 milliliter almond milk
  • 1 teaspoon cinnamon
  • 1 teaspoon coconut oil

To garnish: blueberries/ blackberries/ strawberries/ raspberries/ honey

How you make it

Mix in a tall dinner plate: egg white, almond milk and cinnamon. Mix well together with a fork. Place the bread slices in the egg mixture, make sure both sides absorb all the moist. The slices bread have to suck up all the egg mixture.

Heat the coconut oil in a frying pan. Fry the soaked slices bread on both sides till they color golden brown. Put the French toast on a plate. Finish with some berries of your choice and/ or some honey. Enjoy!

If you would like to read even more delicious and healthy recipes be be sure to follow me on my BlogFacebook and Instagram!

Alfalfa powder mug cake

Mug cakes! The cutest and easiest breakfast you can make! Have you ever heard of them? Well, I only discovered them recently when I was looking for a new type of breakfast next to my Miyogis. First I tried a traditional one, but then I instantly wanted to try something special. All my posts this month are themed by the words ‘re-invent yourself’. And voila! This is my inventive mug cake: alfalfa powder mug cake 😀

So we’ve seen a lot of green powders pass by such as wheatgrass and green tea powder. A while ago I got a big pot of alfalfa powder to try it. It is known as a superfood that has a lot of benefits that can enhance your healthy lifestyle.

Centuries ago, the Arabs used nutrient-rich alfalfa as food for their horses, because they claimed that it made the animals swift and strong.  They eventually became so convinced of its benefits to their own health that they named the grass “Al-Fal-Fa”, which means “Father of Foods”.

Sounds pretty awesome right? Well I really like it because it has this “green tea matcha” kind of flavour. And i just love matcha. So… Here we go!

What do you need?

-A mug

-1 whole egg

-1/2 Banana

-3 tbl spoons of muesli or oats

-1 tbl spoon of alfalfa powder

-1 tbl spoon of honey (or more, depends on your sweet tooth :D)

How?

Squash the banana in your mug, add the whole egg, the oats/muesli and mix it well. While mixing, add the powder until there are no chunks left. Place the mug in the microwave for about 1- 2 minutes (check if it goes well! Every microwave is different). Take out your mug cake and reverse your mug on a plate so that it cools down and eventually will come off.jpg

For the topping you need…

-2 tbl spoons of yoghurt

-1tbl spoon of vanilla protein powder

-1 tbl spoon of whey isolate crisps

-5 almonds

Mix the yoghurt together with the protein powder until there are no chunks in it. Pour it on top of the mug cake and sprinkle the crisps and almonds over it. Voila!! Enjoy your mug cake and make sure to share them with me on Instagram! You can find me as Fitgirltizi 🙂

 

 

50 Shades of Red Velvet Pancakes

It’s February and you’ve probably already had an overdose of red and pink, heart-shaped everything, with some juicy, cliche, lovey-dovey quote on it. I know I did. Well, maybe not enough to not try making these healthy red velvet pancakes, just perfect for V-Day! They’re so good, you just might not want to share…

50 Shades of Red Velvet Pancakes

 

Ingredients 

– 1/2 cup roasted red beet puree*  (cooled to room temp.)

– 2 large organic eggs

– 6 tbsp unsweetened almond milk ( I used vanilla-almond milk)

– 1 1/2 tbsp powdered stevia (or sweetener)

-1 tsp vanilla extract

-1 tsp coconut oil

-1 tsp white vinegar

– 1/4 cup coconut flour

– 3 tbsp cocoa powder (unsweetened)

– 1 tsp baking powder

– pinch of salt

 

* I made the beet root puree the night before. It’s very easy! Preheat the oven at 200 degrees (Celsius),   pick 3 fist-sized beets and gently clean them as best as you can, pack them in aluminium foil, place them in a pan and cook them for about 60 min. When they are nice and tender peel the skin off, roughly chop them and blend everything into a puree. Done!

beetroot

 

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Eggwhite Chia Mugcake

Mug cakes! The cutest and easiest breakfast you can make! This is a special one. I wanted to experiment and made a mugcake only with the egg whites. If you are not really into the eggy protein flavour, it might be a “different” taste you might get used to. 

So I wanted to eat something light, fast and full of protein that would fill up well. I know chia seed is full of protein. So I added the seeds to the mix. It becomes reaallly eggy. So I added some peanutbutter (always a trustworthy one).

What do you need?

-A mug

– 2 eggwhites

-1 tbl spoon of honey (or more, depends on your sweet tooth :D)

-1 tbl spoon of chia seeds

How to…?

Put the eggwhites in the mug and add the honey and chiaseeds. Place the mug in the microwave for about 1- 2 minutes. Check if it goes well! Every microwave is different. Take out your mug cake and reverse your mug on a plate so that it cools down and eventually will come out.

IMG_7571For the topping you need…

-1 tbl spoon of peanutbutter

-1 tbl spoon of whey isolate crisps

-5 almonds

When cooled down top it with the almonds, crispies and peanutbutter. Voila!! Enjoy your mug cake and make sure to share them with me on Instagram! You can find me as Fitgirltizi 🙂

 

 

#FITGIRLCODE MENU

Sometimes I find it hard to find inspiration on what to eat. What helps me is to plan my days in advance and prep my meals a day (or two) before. To help all of you Fit Girls around the world I created a menu #FITGIRLCODE style.

What I love about this menu, is that you can prep almost everything in advance. Also you can make larger amounts of it if you don’t mind eating the same thing for a couple of days. You’ll only need to make your dinner when you come home. Make sure you have enough containers to store your prepped food in.

Breakfast – Blueberry Muffins
For breakfast I’ll have the delicious easy healthy blueberry muffins. I love these muffins because they’re so easy to make. I usually bake a lot of these muffins and put them in the freezer. When I want to have a muffin (or two) for breakfast I take it out of the freezer the night before and let it defrost. I also like to combine these muffins with a smoothie or hot water with lemon.

healthy-muffin-recipe

What do you need:

  • 1,5 big bananas or 2 small ones
  • 1 egg
  • 1,5 cup of (uncooked) oatmeal
  • 2 teaspoons of cinnamon
  • 2 teaspoons of baking soda
  • A handful of blueberries

Tip: I also like to use raspberries instead of blueberries.
You can find the cooking instructions here.

Morning snack – beetroot smoothie
I don’t eat a morning snack every day, but when I have a busy or tiring day I often make a smoothie. This way I’m sure that I won’t feel the need to buy other unhealthy snacks. One of my favourite ones is this pretty pink beetroot smoothie by Fit Girl Lisa. Beetroot does not just make your smoothies look real Instagram-proof, no this veggie also improves your athletic performance! Worth the try, right?

DSC08911_17370-660x400

What do you need:

  •  1 Beetroot (cooked)
  • 1 Ripe banana
  • 1 Scoop of vanilla protein powder
  • Water until you have the thickness you prefer

Blend it up! Easy as that right! Tip: you can either freeze the banana or the beetroot, for a nice cold variation. Enjoy!

Lunch – Cabbage salad with tuna or chicken
For lunch I’ll have the delicious tuna cabbage salad from In love with health. I tasted this salad for the first time when Fit Girl Anna made it this week at the #FITGIRLCODE HQ. I actually never liked cabbage salads, but this one is really nice!

koolsalade1

What do you need:

  • 200 gr white cabbages
  • 100 gr red cabbage
  • 1 Spring onion
  • 150 gr tuna (you could also use chicken filet)
  • 2 tablespoons of quark
  • Salt, Pepper and garlic
  • 1 teaspoon Ketjap Manis
  • 1 tablespoon almonds

Tip: you can also add some cucumber and/or avocado to give the salad an extra fresh taste.

You can find the cooking instructions here.

Afternoon snack – healthy candy balls
For my afternoon snack I’ve chosen these healthy candy balls. They look pretty and taste delicious! What else do you need? The secret ingredients of these ‘power balls’ is maca. Wanna know why it’s so powerful? Lisa explains it in her article.

snack1

What you need:

  • 200 gram of dates
  • 50 gram of oatmeal
  • 50 gram of pumpkin pits
  • 50 gram of sunflower pits
  • 50 gram of raw cacao powder
  • 3 tablespoons of maca powder
  • grated coconut
  • 2 raspberries

You can find the cooking instructions here.

Dinner – autumn quinoa salad
For dinner I’ll make the beautiful autumn quinoa dish Fit Girl Annegeke made. Although it’s not autumn at the moment for us Dutchies , you can eat this salad all year round. If you have some leftovers from dinner, you can eat again it for lunch again. Yay!

P1019334-1024x7682-660x400

What do you need:

  • 1.5  cup of quinoa
  • 1 caraflex cabbage (green cabbage works too)
  • 1 squash
  • 3 red onions
  • 1/4 cup of (salted) pecans
  • 1/4 cup of raisins
  • juice of 1/2 lime
  • 2 tbpns of olive oil
  • paprika powder
  • 1.5 tbsp sumac (optional but oh so good)
  • salt & pepper

Find the cooking instructions here.

Hopefully you’ll like this #FITGIRLCODE menu. Do you prep your food in advance? Please share your tips and tricks with us!

Love,

Lisanne

The Perfect Oatmeal Porridge

I just realised this might be the 5th blog I’m writing about oatmeal and I could keep on writing! The variations are endless: I add anything from cinnamon, to lavender, orange juice, berries, nuts and seeds to my overnight oats, baked oats and oatmeal porridge.

The Perfect Oatmeal Porridge

I almost forgot how good a plain bowl of oatmeal porridge can be. Almost. Here is the simplest recipe for the perfect oatmeal porridge.

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Ingredients

– 1/2 cup of oats

– 1/2 cup of soy/almond/cow’s milk

– 1 1/2 cup of water

 

Method

The secret to making a creamy bowl of oats with only 3 ingredients is a little bit of patience and a lot of stirring. In a pan over low heat, mix the oats together with 1/2 cup of milk and 1 cup of water. Stir the oats for about 4 minutes while the porridge starts to heat up and thicken. After these 4 minutes, add another 1/2 cup of water. Keep stirring again for 5 minutes, until the porridge becomes perfectly creamy and is ready to be enjoyed!

Check out these delicious recipes for Lavender and Berries Ovenbaked Oatmeal or Creamy Chai Buckwheat Porridge with Pear. Also very delicious! 

 

Mangosteen Miyogi

For me January is a month with new habits and start being a better version of myself. A little bit cliché, I know… 😀 So last year I was discovering how to prepare a healthy and nutritious breakfast and this year I am looking for improvements and change of ingredients, to improve my quality of life, eating habits and creativity in cooking. My breakfast is one of my most important meals of the day.  So I started to look for some new ingredients for my breakfast.


The “Queen of the fruits” for breakfast
Have you ever heard of Mangosteen (also known as Mangistan or the “Queen of fruits”)? I found this fruit but it never appealed to me until a lady at the market stopped me and told me about the amazing benefits of this fruit. Mangosteen is a tropical fruit that grows in the rain forests of Southeast Asia. The mangosteen is rich of xanthones. These antioxidants are more powerful then vitamins. Xanthones are strong infections lowers and increase te quality of your breathing, your immune system and digestion. The Mangosteen is the fruit with the most xanthones in the world (especially in the skin)! The flesh has the same texture and colour as the lychee. It’s sweet and soft and it really fils.

Miyogi: Mangosteen. What do you need?
– 1 or 2 whole mangosteen

– 1/2 apple

-2 tbl spoons of hennep seeds

-1 tbl spoon of pumpkin seeds

– tbl spoon of sunflower seeds

-1 tbl spoon of honey

-5 to 10 nuts by choice (hazelnuts, almondswalnuts or a mix :D)

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Xmas Miyogi

During Christmas it is most likely you have to be a hostess for guests that come from far. They sleep over and you want them to have the best time ever! How fun would it be to surprise them with a Miyogi in the morning instead of the standard eggs and bacon. Because of it’s vibrant colours, a Miyogi is perfect for creating the perfect Christmas 😀 The inspiration came from the good old fashioned Christmas Fruit cake and the thought of having a white Christmas. The red, green and white are just so festive!

Christmas happines in the morning

A typical Christmas Fruitcake is full of  fruits, nuts, raisins and the known colourfull glaced cherries. I know, I know…. The glaced cherries are glaced… coated with sugar and not so healthy. What the heck, it’s Christmas! Besides you’ll add loads of apple and pear which makes it a bit more healthy and nutritious again 😛 I am sure this Christmas tree in a bowl, will put a smile on the faces of your guests. This Miyogi reminds me a bit of my B-day Rainbow swirl Miyogi which was made with M&M’s. Also not very healthy but totally worth it!

What do you need?

  •  yoghurt
  • 1/2 apple
  • 1/2 pear
  • 1 tbl spoon of glaced mixed cherries
  • 1 tbl spoon of wheat bran
  • 1 tbl spoon of coconut flakes

IMG_1667Chop the apple and pear and put these on the bottom, add the yogurt and top it with the wheat bran, glaced cherries and coconut flakes. There you have it! You can add all kinds of nuts and seeds for extra crunchiness. I think walnuts or hazelnuts are best.

I hope you all enjoy your Christmas. I am so excited about 2015 and its new challenges and ofcourse I will be looking for new Miyogi’s to make.

What are you favourite breakfast ingredients? Eggs, nuts, fruit, bread, honey, cinnamon, pepper, salt etc. Name it and I will make it a challenge to create some suprisingly good Miyogis. January is all about reinventing yourself for the new year. Time to shake things up and recreate! Be sure to share your miyogi’s on Instagram with the hastags #fitgirlcode #miyogi #fitgirltizi. For new Miyogi inspiration follow me on Instagram @fitgirltizi 😀

Have a great Christmas and a happy New Year!!!

 

Bounty quinoa

Since I’ve changed my entire lifestyle, I’ve made the decision to skip all the refined carbs. This means that I do not longer eat white bread, rice and pasta for example. Nowadays I eat whole grain rice, oats or quinoa instead. (these products are way better for your digestive system).

Whole grain rice or quinoa are often associated as savoury dishes that includes vegetables, spices and chicken. I really crave sugar sometimes (not really a good thing if you’ve made the decision to eat sugar free ;)) so therefore I rather use quinoa for sweet dishes. Today I’ll share with you guys: my favourite breakfast/lunch, bounty quinoa.. it’s so yummie!

I always make 3 portions so that I can also enjoy it for the next 2 days. You’ll only have to warm it up in a steel pan or microwave with a little bit of water.

Recipe for 2 portions

  • ½ cup quinoa
  • 2 tbsp raw cacao
  • 2 tbsp rasped coconut or coconut milk
  • 2 tbsp flaxseed
  • add a little bit of stevia to make it sweeter. Make sure you have the right stevia and not one from an ordinary supermarket. You can buy this at natural health food stores. It’s also possible to use 1 tbsp of honey instead.
  • Optional: You can also choose to cook the quinoa in skinny milk or unsweetened almond milk instead of water. This makes it more taseful.

How you do it:

  • Cook the quinoa in water for 15 minutes.
  • Put the cacao and the grated coconut or coconutmilk in a bowl and stir everything until you have a smooth mixture.
  • Add 1 tbsp of flaxseed and a couple drops of stevia or honey.
  • Remove half of the quinoa from the pan, put it on a plate and top with shredded coconut. You can use the other half of the mixture for next two days.

Enjoy this delicious dish!

www.inlovewithhealth.nl

Body charge Miyogi

It’s getting cold and adjusting your eating pattern is a smart thing. Adding some fatty foods can be very benificial for your little engine to keep you warm. I need some extra natural fats to keep me going. So I loaded my Miyogi full of nuts and seeds.  Check out this Body Charge Miyogi to keep you going during the winter.

You know what polar animals have in common that aides them to survive in the cold? Fat. Yes ladies., to stay warm it is good to have a little extra on the side. I personally feel better if I have a little extra during winter season. I hate feeling cold! It takes my focus of what’s really important at important times. So during the winter I eat more natural fatty foods like: nuts, seeds, avocado, olive oil, fatty fish and eggs. For breakfast I eat eggs and cheese, but when I am craving for my yoghurt I bomb my Miyogi with fresh nuts and seeds 😀 Off course with delicious fruits. This time mango and apple!

IMG_4980What do you need?

– 1/4 Mango

– 1/2 Apple

– 1 tbl spoon of sunflowerseeds

– 1 tbl spoon of pumpkin seeds

– 1 tbl spoon of flaxseeds

– 1 tbl spoon of chia seeds

– 1 tbl spoon of mixed nuts

Want to have more Miyogi recipes? You can find them here. And make sure to follow me on Instagram to stay updated about my delicious and healthy Miyogi’s.

 

 

Ninja Turtle Miyogi

Recently the movie “Teenage mutant ninja turtles” came out and I loved it!! I wish I was a Ninja turtle (jumping around, fighting against criminals with asian weapons and eating pizza all the time). Yes, big fan of martial arts, comics and pizza. But pizza for breakfast? I’d prefer the Ninja turtle Miyogi. Cowabonga dude!!

My favorite Turtle is Michaelangelo. He’s the one with the nunchucks, orange band and goofy attitude. His looks inspired me for a Miyogi so I got these super delicious pistachio nuts and Inca berries to match colours for my turtle miyogi.

Fruits in this Miyogi are : Banana and coconut. Banana is a sweet soft fruit and will go well with the crunchiness of the nuts and neutralise the sourness of the berries. I also added dried coconut strips. So to be honest I just choose these fruits, nuts, seeds and berries because of their colors and thought it would taste great. It did!

What do you need?

– 1/2 banana

– 1 tbl spoon of pistachio nuts

– 1 tbl spoon of inca berries

-1 tbl spoon of honey

– 1 tbl spoon of coconut strips

-1 tbl spoon of flaxseeds

Want to have more Miyogi recipes? You can find them here. And make sure to follow me on Instagram to stay updated about my delicious and healthy Miyogi’s.

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Healthy pancakes

The pancake is a typical Dutch dish. A delicious pancake with bacon, syrup or my beloved friend Nutella, wrap it up and enjoy! Because of the spread, white flour, full milk and the egg yokes the calories are adding up quickly. Not particularly a healthy meal. Do you still feel like eating something sweet that isn’t too bad for your health? Than these buckwheat pancakes are the ultimate solution!

To keep this recipe skinny, we’ll only use the egg whites and we’ll use buckwheat flour instead of white flour. Buckwheat is gluten-free and gives you a satiated feeling. It improves the immune system and improves the functioning of the muscles. Use fresh or frozen fruits instead of the bacon, cheese, syrup or sugar. Success guaranteed!

What you need for 1 person:

– 40 gram of buckwheat flour
– 2 egg whites
– 100 ml water
– 1 teaspoon cinnamon
– pinch of salt
– 50 gram of blackberries, blueberries or raspberries

healthypancake

How to make it:

– Mix all the ingredients (apart from the fruit) in one bowl.Leave it to rest for about 5 minutes.
– Heat up a pan with olive oil or coconut butter and make sure the pan is really, really hot.
– Pour the mix slowly in the pan and lower the fire. Bake the pancake on each side for approximately 3 minutes.
– Optionally: mix and squeeze the fruit in order for it to become a little bit like a jam/marmalade.

See you next week!

www.inlovewithhealth.nl 

Healthy blueberry muffins

Recently I’ve made these easy and healthy blueberry muffins with a friend, to serve as a snack on our movie night. Healthy muffins? Yeah, they exist. How great is that?

Healthy blueberry muffins

What do you need:

  • 1,5 big bananas or 2 small ones
  • 1 egg
  • 1,5 cup of (uncooked) oatmeal
  • 2 teaspoons of cinnamon
  • 2 teaspoons of baking soda
  • A handful of blueberries

First you pre heat the oven at 200 degrees (Celsius). Then:

  1. Mix the bananas and the egg in a blender until it’s completely smooth.
  2. Now add the baking soda and the cinnamon and blend again.
  3. Pour everything into a bowl and add the oatmeal and blueberries and stir a little with a spoon.
  4. Divide the batter across the muffin cups and put it in the oven for 20 minutes.

Enjoy without any feeling of guilt! Special thanks to Studentenvoer for this awesome and easy recipe!

Oats are hot

Summer is gone and autumn is here. And even though Christmas is still two months away, I‘m already thinking about winter, doesn’t everybody? During the colder days I love enjoying comfy food with a cup of hot tea. For me, comfy food is food you can eat in your pyjama on the couch.

Oats can be classified as comfy food. Oats with fruit, oat cookies or you can eat it the way I do: baked oats with blueberries and cinnamon. Thanks to the cinnamon the kitchen smells delicious and this will create an autumn ambiance. Oats are a good source of energy. The energy in oats make sure you can go on a few hours during the day without feeling hungry. The cinnamon makes you feel warmer and it also increases your resistance. Therefore, this is the perfect dish to survive the cold autumn days.

What do you need for 4 servings:

  • 200 gr of oatmeal
  • 600 ml of water
  • 1 egg white
  • 2 tablespoons of cinnamon spice
  • 8 drops of stevia or 1 tablespoon honey
  • 1 teaspoon baking powder
  • handful of blueberries

How to make it:

  • Preheat the oven for 190 degrees.
  • Mix the oatmeal, egg whites, cinnamon spices and sweeteners.
  • Grease a baking pan with butter or coconut butter.
  • Stir the baking powder together with the oatmeal and pour the mixture into the baking pan.
  • Sprinkle the blueberries on to the oatmeal and put the cake for 30 minutes in the oven..
  • Optional: top with some Greek yogurt or quark.

Enjoy your delicious dish and I’ll see you next week!

www.inlovewithhealth.nl