Creamy Chai Buckwheat Porridge with Pear

Just like a lot of Fit Girls out there, I love my warm or overnight oatmeal bowls in the morning. Not into oatmeal? Check out Fit Girl Laura’s post and try it. I got hooked on oatmeal two years ago and eat it about 5 times a week… But a girl needs to experiment – so I found myself prepping buckwheat porridge.

It’s just like oatmeal in my opinion: on itself not really tasty. It’s all about the right ingredients and combination of flavours. With fall coming, I decided to make a nice bowl with autumn flavours. I got inspired by chai tea & warm pear sauce, started experimenting and made this amazing recipe:

Creamy overnight Chai flavoured buckwheat porridge, with coconut milk and warm cinnamon pear sauce. And yes, it’s as delicous as it sounds. And much easier to prep than you think. Here’s how:

What do you need
100 ml coconut milk
50 ml water
1 tbs chai herbs
3 tbs raisins
5 tbs buckwheat
1 banana (mashed)
2 ts cinnamon powder
1 pear (cut into pieces)
1 tbs lemon juice

Put the coconut milk, water, buckwheat, banana, raisins, chai herbs and 1 teaspoon of cinnamon powder in a big jar and shake well. Put it in the fridge overnight. The next morning, put your buckwheat porridge in a bowl and make the sauce: put the pear, lemon juice and 1 teaspoon of cinnamon powder in a small pot and heat up (or microwave it for 2 minutes). Mash it into a big, chunky sauce. Pour the sauce over your buckwheat.
That’s it. Easy does it. Enjoy!

If you prefer your breakfast warm, just prepare the buckwheat porridge in a small pot in stead of overnight, with the same ingredients. Add some red fruit or superfoods if you’d like!


Citrus vitamin Miyogi

Getting back to work, saying goodbye to sunny days…. It’s getting nippier by the day and we need to boost our metabolism to recharge and strengthen up. Most of the people take extra vitamins for the extra energy in the cold mornings. But why do that if you can put them in your breakfast?

I looked for a vitamin that helps deal with stress and prevents colds. The well-known and common vitamin C is a vitamin that helps. Stress can make you extra vulnerable for sicknesses but the vitamin C soldier helps your body to deal with the changing weather and stress. These are foods that are high in Vitamin C: Peppers (Yellow Bell Peppers), Guavas, Dark Green Leafy Vegetables (Kale), Kiwi (Green), Broccoli, Citrus Fruits (Oranges), Papaya.

An ode to citrus fruits
The fruits in this Miyogi are: Grapefruit, blood orange, oranges and lemon. I am such a big fan of citrus fruits. The way your hands smell after peeling them, the juiciness after one bite and the beautiful texture of the seeds.  The combination makes this Miyogi, bitter, sweet and sour at the same time. It’s very fresh and a little lighter then the other Miyogi’s because of the fruit texture (with banana it’s a lot heavier). I also love the colors. They look like fall when all put together especially the blood orange who has al the colors in one.

What do you need?
– 1/4 Grapefruit

– 1/4 Orange

– 1 or 2 tbl spoons of rasped lemon zest (for more freshness)

-1 tbl spoon of honey

-1 pinch of cacao-nibs and 1 pinch of poppy seeds (to decorate, it’s cute ;D )

Early Autumn Miyogi

The leaves are starting to turn a bit brown and slowly the days are getting shorter. Feeling a bit sad and blue that the end of the summer in sight. Luckily the change of the season also comes with the profits: different fruits! I wanted to make this Miyogi a bit blue and happy with the delicious seasonal fruit. The prune. So here’s my latest Miyogi named Early Autumn.

Early Autumn Miyogi

The fruits in this Miyogi are: Blueberries and Prunes.

Prunes ripe and are at it’s best after summer. They come in many colours and often they are eaten dried. They are also known as plums. I used the ripe and undried fruit for this Miyogi. They are a big help if you feel constipated, but do not eat to much of them because they are very high in sugar!

Blueberries. I felt like I wanted to mix them with the prunes because of their colour and sour and sweet taste. Blueberries have so many benefits and are known as one of the best foods to eat. They are high in anti-oxidants and good for the brain and nervous system. They are blue, but they make me happy!!

What do you need?

How to make a Early Autumn Miyogi

Very simple. Just cut the prunes and mix it with the onther ingredients. Make sure you stir well to mix the honey right! Tip: use frozen blueberries. They contain all the vitamins because they are frozen and it gives you an extra chilled Miyogi.

Enjoy your Miyogi and don’t forget to share your creations with me!

Rainbow Swirl Miyogi

A little while ago I woke up to a fantastic surprise. My boyfriend wanted to surprise me with a Miyogi! It was my birthday and he wanted to make me a birthday Miyogi. I was blown away by his sweet act, but mostly by the choice of ingredients. He knows how to make a girl happy and shine like a rainbow. Here’s why!

Chocolate is a girl’s best friend, we all know that. My boyfriend said to me: Today is your birthday so you must cheat!! He added a secret ingredient what made this Miyogi the best B-day Miyogi ever!!! The secret ingredient: M&M’s. Oh how i love these, especially the ones with the peanuts inside. Once the M&M’s were added to the Miyogi, it started to colour the yogurt as well. It was so colourful what made it taste extra good!! That’s why I called this Tizi’s Miyogi: Rainbow swirl

B-day happiness in the morning

The fruits in this miyogi are: Apple, Banana. Secret ingredient: M&M’s
M&M’s These colour coated, chocolate filled, button shaped candies. Once known as “Smarties”, Mars Company started producing these babies in 1941. The original once are filled with only chocolate and nowadays there are twenty-seven different kinds of fillings: milk chocolatedark chocolatewhite
chocolatecrisped ricemint chocolatepeanutsalmondsorange chocolatecoconutpretzelwildcherry,  cinnamonraspberrybirthday cakepumpkin spicecandy corncherry cordialstrawberried peanut butter,peppermintgingerbreadpeanut butterred velvetcarrot cakedark chocolate peanutpineapple and vanilla shake

Yes you read it well! They even have a special Birthday cake M&M!!! So excited about this one!! the flavour all sound so amazing!! Back to the Miyogi.


What do you need?

– YogurtIMG_8315

– 1/2 Apple

– 1/2 Banana

– 1 tbl spoon of flaxseeds

– 1 tbl spoon of chiaseeds

– 1 tbl spoon of honey

– 10 M&M’s

How to make a Rainbow Swirl Miyogi?

I’d say, chop all your fruits together and top it with the yogurt. Do not stirr yet! Now you have a snow white template to work your magic with the honey, flaxseed and M&M’s of your choice. Go wild!! and show me your creations by tagging me with #Fitgirltizi if you post a picture on Instagram.

Green Smoothie Goodness

Green smoothies are awesome! They are healthy, make you feel great, and (yes they can) taste amazing. Green smoothies are full of nutritients because of the green veggies. They help to increase energy, detox the body and provide you with a big amount of fibre at the same time. Here is one of my favorite recipes!

Green Smoothie Goodness


For two glasses of a green pear smoothie you need:

– 1 Pear

– 1/4 Banana

– About 2 cups of spinach (I always use 4 cubes of frozen spinach)

– Cinnamon

– Water, about 200 ml, depending on how thick you like it

– Optional: 1 tspn of wheatgrass, 1 tspn of maca, and 1 tbsp of flaxseeds

Simply mix everything together until your smoothie is smooth and ready to be enjoyed!




Would you like to be inspired with more green smoothies? Check Lisa’s blog post !


Clean banana pancakes

Oh my, oh my, this is so delicious! You’ve probably seen them on other blogs or websites: the banana pancakes. I have to confess I’ve tried them last week for the first time. For lunch I have a green smoothie with an apple and an extra piece of fruit everyday. So plenty of fruit in my opinion. However, when I tried these babies for the first time I was hooked! This is so good! So my conclusion is: one of the best breakfasts ever!

This delicious meal is perfect for breakfast and lunch

Recipe for 4 pancakes

–       1 banana
–       2 eggs
–       1 tbsp of cinnamon
–       Optional: honey and fruit

This is how you do it

–       Mash the banana on a plate and whip the egg in a bowl. Add the mashed banana to the egg and mix it up.
–       Add the cinnamon. Pour the mix into a small soup spoon and scoop the mix into the frying pan that is on a small fire.
–       Let the pancake bake for a while on only one side. After this, turn the pancake. If you think it’s going to break, then you should not yet flip the pancake but bake it on the same side for a while.
–       Bake the other side until the pancakes have nice brown color.
–       Put the pancakes on a plate and garnish with some honey and some cinnamon.

Bon appétit!

Tizi’s Miyogi: August Sun

It’s August. Month of the Leo, sunflowers, happy bees, the sun (sometimes) and of course…Yogurt. Yogurt is a fresh and light breakfast and as you know, I love to make Miyogi’s. Miyogi is yogurt combined with delicious ingredients made by mi for mi= Me. They are super awesome power boosters full of fruit, nuts and seeds. So try a Miyogi and have a sunny breakfast!

So check out this Miyogi recipe, at first it was called Yellow sun, but August sun had a better ring to it, don’t you think? So, down to Miyogi business. This actually is a Miyogi to recover from all the long tanning sessions and sundown dinner parties.

Summer sun med-kit

The fruits in this Miyogi are: mango, orange, Sharon fruit and passion fruit.

Mangos and oranges. Do you have sunburn or pimples? These two fruits contain a high level of beta-carotene (which is converted in Vitamin A) which will help your skin recover from sunburn or resolve pimples. Fun fact: beta-carotene is an ingredient to be found in self-tanning products.

Sharon fruit and passion fruit. Feel a little bit bloated after a dinner? Sharon fruit, part of the Diospyros family (which means fruit of the gods ) contains twice as much fiber as in apples. The soluble fibers in these fruits (to be found in many fruits), increase bulk laxatives and improves your digestion.

What do you need?

– Yogurt

– 1/4 Mango

– 1/4 Orange

-1/4 Sharon fruit

-1 or 2 Passion fruit (take two if you like the sweet and sour)

-2 tbl spoons of flaxseeds

-1 tbl spoon of mulberries

-1 tbl spoon of honey

-5 to 10 nuts by choice (hazelnuts, almonds, walnuts or a mix)

How to make a August sun Miyogi?

I’d recommend to cut the fruits and use them immediately. But if you have little time in the morning, prep the fruits the night before (but keep them separate to avoid them from getting moist and squishy). Mix everything together and that’s it! Tizi’s Miyogi: August sun

Enjoy your August sun and don’t forget to share your creations with me on Instagram!

Tizi’s Miyogi: Berry Berserk

First of all, let me explain what a Miyogi is. Miyogi comes from “My Yogurt”. Breakfast is so important to me that I really take my time to prepare it. I want to discover the endless combinations and how to make them empowering, energising, curing or nurturing. Each nut, seed or fruit has its powers and I want to find the best and festive combinations to start your day! Breakfast should be a party every day!

Power of the red forest

The fruits in this Miyogi are: raspberries, strawberries, red- & black currant. Some of these fruits have their special powers.

Raspberries and strawberries. Do you have jetlag? Or problems sleeping? Take some raspberries and strawberries. These babies are high in melatonin which is a hormone that
your body needs for a good night sleep.

Red and black currant. Berries are high in anti-oxidants (the other fruits too by the way). Anti-oxidants are vitamins which are believed to play a role in preventing chronic diseases you might encounter while aging.

Tizi’s Miyogi: Berry Berserk. What do you need?

  • 200ml of yoghurt
  • 2 tbl spoons of chia seeds
  • 1 tbl spoon of raspberries
  • 1 tbl spoon of strawberries
  • 1 tbl spoon of red & black currant
  • 1 tbl spoon of flax seeds
  • 1 tbl spoon of honey
  • 5 walnuts


How to make a Berry Beserk Miyogi

The yogurt with the chia seeds has been prepared the night before. Chia seeds get all puffy if you leave them overnight. This way you’ll get nice and thick yogurt. It’s delicious and fulfilling. Next you add a scoop of honey for the sweetness, add the berries, a pinch of flaxseed, hand of walnuts and voila you’re good to go! It looks like a lot of prep time but it really is not.

Enjoy your Miyogi and don’t forget to share your creations with me!

Power boost smoothie

Power boost smoothie

We love a power boost and this power boost smoothie is really easy to make and delicious! Especially the ones with not a lot of hassle or weird ingredients. This breakfast smoothie is fast, sweet and cheeky. The pepper and cinnamon gives the smoothie the kick that you need to start your day tomorrow morning!


Preparing this meal is super easy: all of the ingredients go in your blender. Mix it and pour it into a glass!


The Oatmeal Experience

Oatmeal has gone through a transformation over the years. Forget the ugly plate with cardboard tasting oatmeal…This is oatmeal 2.0! We found six delicious recipes for oatmeal on Carmen’s FitBlog, which she calls the Oatmeal Experience. And trust us when we say: YUM-O! 

About Carmen’s FitBlog
Carmen is a sweet girl and dedicated blogger that’s crazy about eating healthy and working out. We love her blog because she not only focuses on looking fit, but also feeling awesome! Check out her blog and follow her on Instagram.

1. Try this delicious Banana Peanut butter oatmeal. Here’s how it’s made:
– Put the oats in a small pan and add almond milk (the oats have to swim). Of course you can use regular milk or water
– Put the pan on the stove
– Mix half of a banana and a teaspoon of peanut butter and add it to your oats
– Bring it to a boil and keep stirring
– Add some chia seeds and coconut flakes

Banana Peanut butter Oatmeal

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Strawberry-chocolate oatmeal

There’s no doubt that you can’t kick off the week better than with strawberries and chocolate.. And Studentenvoer brings you the healthy recipe for a bowl of oatmeal!

What do you need?
– Half a bowl of oatmeal
– Half a bowl of soymilk
– 1 tsp raw cacao powder
– A handful of strawberries
– 1 homemade chocolate heart (see their page for this recipe) or 1 piece of dark chocolate

What do you do?
In order to prepare this bowl of heavenly goodness, you:
1. Mix the oatmeal and cacao powder thoroughly
2. Add the soymilk and stir it until it has mixed.
3. Put the bowl in the microwave for about 2 minutes and 30 seconds
4. Take it out of the microwave and mix it again
5. Decorate it with the strawberries and put the piece of chocolate in the middle.

Enjoy this awesome breakfast and kick ass!

Oh, before you go, did you know about these amazing benefits of raw cacao powder?
Raw cacao powder…
– Makes you lose weight
– Improves your blood circulation
– Lowers your blood pressure
– Stimulates the kidneys and enhances digestion
– Helps patients who have no appetite, kidney stones or anemia
– Protects against free radicals and other destroying molecules, which are known to be the source of strokes and heart diseases
– Results in less deaths with regard to heart diseases

Sugar free, gluten free granola

We absolutely ♥ granola, but unfortunately most of them contain tooooo much sugar and artificial ingredients. And that, we don’t like! But no fear, because we found this recipe on to make your own sugar free, gluten free granola. Ain’t that a trip?!

Ingredients for six servings

This is how we do it: 

  • Preheat the oven at 170°C
  • Whip up the egg whites
  • Add the gingerbread spices and stevia and mix it up
  • Add the nuts and seeds to your mix gently
  • Put a baking sheet on your baking tray and spread out your mix
  • Bake for approximately 15 minutes. Stir everything carefully and bake for another 15 minutes
  • Turn off the oven and let it cool down in the oven

You can vary this granola with dried fruits, coconut, cinnamon, dark chocolate or goji berries . The sky is the limit!