Post workout cocoa smoothie

If you’ve just finished a workout and you’re anything like me – you’re hungry. I’m not always able to eat right after a work out, so a shake is the perfect solution. This cocoa smoothie is the perfect combination of vitamins, minerals, carbohydrates, protein and electrolytes.

What do you need for one big shake?

  • 2 bananas
  • 200 ml water (bit less than a cup)
  • ½ avocado
  • 1 teaspoon vanilla extract
  • 3 dates
  • 2 tablespoons raw cocoa powder
  • pinch of salt

cocoa smoothie

Mix all the ingredients in a blender. If the consistency is too thick for you, add more water. When done, put it in cup or bottle and take it with you. Drink it right after your workout. This cocoa smoothie is also really good at home when you heat it up in a small pan… Yum.

Go on now, kick some ass today at the gym and drink this chocolate cocoa smoothie afterwards.

Looking for more post workout or pre workout inspiration? Follow me on Instagram!

From these foods you’ll get all your vitamins

“Finish your plate, you’ll grow big and strong” – that was probably one of the ways your parents tried to make sure that you got enough vitamins. And they weren’t wrong because you can get a lot of vitamins from food! Do you not want to take any supplements but you do want to make sure that you get enough vitamins and minerals during the day? These foods can help you!

In addition to the fact that vitamins can make you feel fresher after a night out, it’s important to feel healthy and energetic. Overall, there are 13 different types of vitamins: A, B (8 types), C, D, E and K. But, from which ‘everyday foods’ can you get all these vitamins from?

Vitamin A

Vitamin A ensures healthy skin and eyes, but is also very important for the production of cells and tissue of the skin. A deficiency can cause skin problems and dull hair. In addition to vitamin A being high in animal products such as dairy and meat, your body also produces it from plant-based products and vegetables.

Foods: Banana, cauliflower, eggs, mandarins, margarine, oranges, cabbage, fish, meats, carrots and dairy.

Vitamin B

There are eight different types of vitamin B: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B8 (biotin), B11 (folic acid) and B12. The various types of vitamin Bs all have their own function:

B1: helps with the release of energy from carbohydrates
B2: protects the eyes from sunlight and keeps the skin and hair healthy
B3: proper functioning of the nervous system and plays a role in energy transfers and production
B5: construction and breakdown of macronutrients and the formation of hormones
B6: formation of red blood cells, build-up of DNA and the construction and breakdown of proteins
B8: development of skin and hair, formation of fatty acids and energy production
B11: production of DNA, build-up and breakdown of proteins and reduces the risk of cardiovascular diseases
B12: production of DNA, build-up and breakdown of proteins and the production of red blood cells

Foods: Potatoes, apricots, banana, broccoli, brown (whole wheat) bread, eggs, grains, cheese, dairy, nuts, soybeans, spinach, Brussels sprouts, fish, meat, watermelon and carrots.

Vitamin C

When you get enough vitamin C, it ensures for the proper formation of connective tissue, iron absorption and a better immune system. If you have a deficiency of vitamin C, you are more likely to get sick and cuts will heal less quickly.

Foods: Strawberries, pineapple, basil, berries, chives, cauliflower, kale, broccoli, cayenne pepper, chili powder, yellow bell pepper, kiwi, cloves, mango, papaya, parsley, red cabbage, rosemary, orange, Brussels sprouts, thyme and tomatoes.

Vitamin D

The main vitamin for the maintenance of firm bones is vitamin D. In addition to getting this vitamin from foods, your body also produces vitamin D itself and gets it from sunlight. So, a good way to get vitamin D is to go for a nice walk outside! A deficiency in vitamin D can cause osteoporosis and muscle weakness.

 

Foods: Cooking fats, mushrooms, boiled eggs, cheese, margarine, nuts, legumes, beef tartar, orange juice, soy milk and fatty fish (herring, mackerel, tuna and salmon).

Vitamin E

Vitamin C improves and works together with your immune system. Further, vitamin E also reduces the risk of cardiovascular diseases and slows down the aging process. A vitamin E deficiency occurs rarely, but can lead to anemia.

Foods: almonds, apple, avocado, kale, broccoli, brown (whole grain) bread, nuts, olives, papaya, peanut butter, red bell-pepper, chard, spinach, seeds and sunflower oil.

Vitamin K

For good blood clotting, bone tissue production and strong bones and teeth, you need enough vitamin K. The body produces the vitamin itself in the large intestine, but, just like the other vitamins, it can also be found in certain foods.

Foods: Escarole, apple, banana, kale, broccoli, peas, eggs, cheese, quark, milk, orange, spinach, meat, yogurt, seaweed, sunflower oil and sauerkraut.

From which foods do you get most of your vitamins?

Sources: Gezondheidsplein, Vitamin Info, Voedingscentrum

Want to know more about macronutrients? Take a look here to get a better idea of what they are! >

Want to know more about me? Follow me on Instagram @resyvanrooijen!

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 homemade Nutella

Healthy homemade nutella! Everyone who has been following me for a while knows that this is my absolute number 1 guilty pleasure, or actually, addiction. Nutella should actually be one of my basic needs, I need it to lead a happy life. Okay, maybe I am exaggerating a bit, but it is just so incredibly delicious! Big thanks to the inventor of Nutella. I always have a big jar of it in my cupboard, but I keep that one for my cheat day (at least I try).

Fortunately, I finally found a healthy replacement that I can eat guilt-free! I have to admit, it is still a bit high in calories, but counting calories is not what we want, right? 😉 It’s full of healthy nutrients and that is what really counts for your body.

This is what you need:

  • 1 1/3 cups hazelnuts
  • 3/4 cup cocoa powder
  • 1/2 cup almond milk
  • 4 tablespoons honey
  • 1/2 teaspoon vanilla extract
  • Pinch of salt

nutella (1)

How to make it:

  • Preheat oven to 374 °F. Spread the hazelnuts in a single layer on a baking sheet and roast them until they are fragrant en dark. This takes about 12 to 15 minutes. Stir the nuts halfway through the roasting process. Beware that you don’t over-bake the nuts; they must not turn black!
  • If you haven’t removed the skin from the hazelnuts, remove it after roasting them. Let the nuts cool to room temperature first. Put them in a bowl and put another bowl on top of it. Shake it well so the skins come off.
  • Put the hazelnuts without the skin in a food processor and pulse for about 5 minutes until you get a smooth paste. Stir the paste every minute so the nuts can release their oils and become a buttery paste.
  • Add the cacao, almond milk, vanilla extract, salt and honey and mix it well until it becomes smooth again. The paste has to become soft and shiny. This will take about 2 minutes.
  • The quantities in this recipe are enough for a small jar of ‘nutella’ of roughly 1/2 a cup. If you keep it in the refrigerator it remains good for a week, for sure!

Enjoy, enjoy, enjoy!

www.inlovewithhealth.com

Pink rice with tomatoes

Last Friday I really felt like eating fried rice. It’s so tempting to go to the Chinese take-away, but I wanted to make a healthy version so I ran into the kitchen. This dish of pink tomato rice is not only super healthy, it also looks adorable. I just have to share it with you, a true Fit Girl dinner.

I love fried rice, because it’s a dish that contains everything I like; rice, meat, vegetables and herbs. Traditionally, the rice should be baked in oil but for for this recipe I choose to cook the rice. While the rice is cooking, add ½ a beet cut in cubes. This will make the rice turn pink and make your plate look adorable.

For this fried rice, I like to use a lot of vegetables, such as tomatoes. The tomato is filled with vitamin C, zinc, iron but most of all lycopene, a very powerful antioxidant. Also, tomatoes stimulate the production of pro collagen, a protein that makes your skin glimmer and shine. Apart from the vegetables, this dish also contains a lot of fresh herbs. I love herbs because they add so much taste to your dish and they are filled with a lot of healthy nutrients. For this dish particularly, I like to use coriander. This herb contains a lot of iron, which is good for your blood, reduces the growth of bacteria and improves the digestion.

What you need:

– 1/4 cup whole-wheat rice
– 3 1/2 ounces cauliflower
– 3 1/2 ounces broccoli
– 1 cup (roughly 7 ounces) different kinds of baby tomatoes (mixed)
– 1 onion
– 1 garlic clove
– Fresh coriander
– 1 beetroot
– 1 tablespoon of lemon juice
– 1 teaspoon of (vegetable or meat broth) herbs
– Salt, pepper, cayenne to taste
– 1 teaspoon of soy sauce

nasi

How to make it:

– Cook 1/4 cup of whole-wheat rice as instructed, together with one beetroot (cut in cubes) and some salt.

– Take a different pan and boil the cauliflower and broccoli.

– Cut an onion in small pieces and cook it in a pan. When the onion is golden, add a squeezed clove of garlic. Cut the tomatoes in small pieces and add it to the onion and garlic.

– When the rice is done, add it to the tomatoes together with the cauliflower and broccoli.

– Finish it off with adding a little soy sauce, lemon juice, coriander and other herbs.

Enjoy!

Chocolate cake with hidden vegetables

This is a very easy way to get all the vegetables you need 😉 Personally, I love to throw in vegetables in a cake because you often don’t taste any of it and it is super healthy! This cake contains vegetables, fruit and chocolate, what more does someone want?

chocolate cake

Recipe: Chocolate cake with pumpkin

Ingredients:

  • 10½ ounces pumpkin
  • ½ cup blueberries
  • 1 ounce dark chocolate
  • 3/8 cup coconut (shredded)
  • 3 eggs
  • 2 cups spelt flour
  • 2½ tablespoons stevia sugar
  • 1 tablespoon cocoa powder
  • Toppings: almonds & coconut

Preparations:

  • Cook the pumpkin and blend it until it becomes a purée.
  • Cook the blueberries and mash them with a spoon until a dark red liquid is formed, add this to the pumpkin puree.
  • Cut the chocolate into small pieces and place in a clean bowl together with the coconut.
  • Put the eggs in the pumpkin/blueberry purée and mix until smooth.
  • Add the spelt flour, cocoa powder and stevia sugar to the mixture.
  • Finally, add the chocolate and coconut to the mixture and put everything in a greased cake mold.
  • Place the mold in a preheated oven (356 ºF) for 45 minutes.
  • Garnish with some almonds and coconut.

Tip: cook the pumpkin with some cinnamon to get a delicious flavor!

Love, 

Maartje 

Instagram: @gezonderecptjes
Facebook: Gezonderecptjes

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 

5x Healthy Tacos

Yummy! Tacos are sooo tasty. But, like so many other tasty foods, they are not always the best for Fit Girls with a strict schedule due to all the calories and macronutrients they are trying to maintain. We believe that you shouldn’t just ban all nice foods from your diet, so, we started to look for healthier variations of the traditional taco. These recipes are perfect for your taco-cravings! 

Source: SWEET AS HONEY

Carrot Taco Shells

Ingredients:

  • 1½ cup grated carrot + ½ cup tap water to cook
  • ½ cup grated cheese
  • 2 eggs
  • 3 tablespoons of gluten-free oat flour
  • Salt and pepper to taste

An easy way to make healthy tacos is to replace the shell with lots of veggies! Take a look here for the full recipe.

SOURCE: SWEET AS HONEY

Taco shells with spinach

Ingredients:

  • 4 oz spinach
  • 2 eggs
  • 4 tablespoons almond flour
  • ½ cup grated cheese
  • 2 liters boiling water

Not a big fan of carrots? No worries! Here you can take a look of how to make a soft taco shell with spinach.

SOURCE: SINFUL NUTRITION

Sweet potato tacos

Ingredients:

  • 2 sweet potatoes
  • 1 cup black beans
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • ¼ cup green onion
  • 1 teaspoon lime juice
  • Optional toppings: chopped tomatoes, sliced avocado, hot sauce, salsa

Sweet potatoes are delicious on their own, but especially in taco-form. Here you can make this tasty recipe yourself.

Source: THE COZY COOK

Lettuce and Turkey Tacos

Ingredients:

  • 1 pound ground turkey (also possible: ground beef or shredded chicken)
  • 1 red onion
  • ⅔ cups water
  • 1 oz taco seasoning
  • 15 oz black beans
  • 1½ cups diced vegetables (such as: tomatoes, bell peppers, corn, red onion)
  • ½ cup black olives
  • 12 romaine lettuce leaves
  • 1 cup sour cream
  • 2 cups shredded cheese

Swapping a taco shell with a lettuce leaf is one of the easiest ways to make the recipe more healthy!

Source: LEMON TREE DWELLING

Taco Bowls with Quinoa

Ingredients:

  • 1½ cups quinoa
  • 1.3 oz taco seasoning
  • 14 oz black beans
  • 8 oz shredded cheese
  • 3 cups chopped lettuce
  • 1-2 tomatoes
  • 1 avocado
  • 1 small can sliced black olives
  • salsa
  • sour cream

Are you only craving the taste of tacos and not the crispy shells? They try out this quinoa taco bowl!

In the mood for Mexican now? Also take a look at at these delicious wraps! 

Source (header): A Dash Of Megnut

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!

Sugar free Gingerbread ♥

Those who say you can’t eat sweet when you’re eating clean must be crazy! We have laid down some delicious sugar free recipes for you to try, like this clean brownie recipe or this over the moon banana bread recipe! You can trust us to provide you with even more delicious stuff, like this sugar free gingerbread recipe from Lisa at Inlovewithhealth.nl. This gingerbread is sugar free, lactose free and absolutely delicious!

A little about Inlovewithhealth.nl

Lisa started this delicious foodblog which is filled with the tastiest & healthiest recipes. Everything is home made and she doesn’t use sugar or artificial ingredients, just what we like! Lisa is also a food nutritionist, so she definitely knows what she’s talking about.

Sugar Free Gingerbread

Recipe for 1 cake, 6 portions (1 slice 165 calories)

  • 2 cups rye flour (you can also use buckwheat or spelt flour)
  • 1 cup water
  • 2 tbsp of honey
  • 1 egg
  • 4 fresh dates
  • 2 tbsp of gingerbread spices
  • 2 tsp of baking powder or baking soda

What’s next:

– Preheat the oven at 325 °F
– Leave the dates in boiled water for 10 minutes
– Mix the egg, water and honey in a bowl
– Squash the dates with a fork and add it to your mixture
– Add the gingerbread spices and rye flour and mix it well for about a minute
– Finally, throw in the baking powder and mix it briefly
– Put your mixture in the cake tin and bake it for 50 minutes

Let us know how your gingerbread turned out! Do you have any delicious recipes for us? 

3 healthy movie snacks

There was a time that I started avoiding going to the movies. Not because of the annoying giggling girls that are texting about the latest gossip in front of me so that I have to watch their screens instead of the big one. Not because of the man next to me that had worked all day and took off his shoes for his comfort, but not for mine. Or some bully kid that is kicking you in the back of your seat.

Nahhhh, I could all handle that! I’d tell the girls that there are inspectors walking around that kick everyone out who are using their phones during the movie. Loudly mention there is something smelly around here and give an innocent but clear look to the gentlemen without shoes (first to his face, then a look to his feet, back to the face, look away and say nothing) and finally ask mommy kindly if her dear and sweet kid can stop kicking you in the back.

The reason why I avoided the movies was also a reason why I went to the movies. You know what I mean, the smell of fresh made popcorn, XXL cups of soda with huge chunks of ice, M&M’s yellow, blue and brown, taco’s with salsa dip and of course the candy corner where you can gather your favorite sweets. To sit in the movies, with a whole group of people and watch a movie is sooo cozy. Especially when you’re watching a 3D one with the nerdy glasses. Going to the movies included all these cheat-foods I just mentioned. Wanting to become fit and healthy ruined the enjoyment of having a snack, especially at the movies. I was so depressed when people would sit next to me with their huge bucket of popcorn. It wasn’t fun and I could not enjoy the movies anymore. To me, snacking is a part of the deal.

I want to go to the movies and I want to snack!!! So I came up with solutions. Just chose healthier ones that I can eat without being concerned about fats, sugars or carbs and have the same snacking experience. These are my top 3 favorite (new) movie snacks.

1. Seaweed chips

When you think about seaweed, don’t think about the gooey, slimey, green algae. Think more of the dry seaweed used for sushi called nori. This healthy, rich in protein snack is used in many Asian dishes and some genius made chips out of it. I buy the Thai Tao Kae Noi! It’s one of the most popular snacks in Thailand and they come in different flavors: Original, Hot&Spicy, Seafood, Japanese sauce, Wasabi and many more! My all time favorite is the wasabi flavor.

2. Sunflower seeds

To eat them is a hell of a job! You need to practice to get the kernel out the shell but it keeps you busy! This super healthy seed is very rich in magnesium (which calms your nerves, muscles and blood vessels). I love these because I can keep eating them throughout the whole movie. It’s impossible to eat too much of them during the movie because of the work you get with the removal of the shell. You can get them salted or unsalted. It is healthier to pick the unsalted ones but the salted ones are so tasty! BEFORE EATING, make sure you take a small trash bag/cup with you to throw the shells in. You don’t know how to eat them? Ask for a YouTube tutorial and I’ll show you 😉

3. Raw Veggies

Last but not least (and actually the healthiest), are raw veggies. I snack my way through the film with some crunchy, tasty and raw veggies. My favorite veggie snacks are: carrots, cucumber, cauliflower, broccoli, cherry tomatoes and iceberg lettuce. They are all crunchy, tasty and I could snack them all day long. You might as well call me a rabbit. Most of my friends even ask me if they can have some! Some people will find the iceberg lettuce a strange snack, but I love to eat a whole bag with some herbs and maybe a pinch of salt.

So Fit Girls, which movie are we going to see? 

5 healthy lasagna recipes

Lasagna is one of my favorite meals of all time. I prefer to make a super-cheat-meal version of lasagna, including three kinds of cheese. This, sadly, does not fit every day in my macronutrients. Nevertheless, I still love to put a large dish of lasagna on the table on a cold evening, enjoying it’s delicious taste. Lasagna is an easy dish to prepare, it is warm, filling and always tasty with a salad. So, I went on a quest to find five healthy lasagna recipes that could be eaten any day. Enjoy!

healthy lasagna

Source: Kirbie Cravings

Lasagna with ‘cauliflower-pasta sheets’

Ingredients:

  • 5 cups cauliflower rice
  • 2 large eggs
  • 1 tablespoon olive oil
  • 1/2 cup onions
  • 1 Ib low fat ground beef
  • 13 oz diced or crushed tomatoes
  • 1 cup tomato sauce
  • 1 teaspoon Italian seasoning
  • salt and pepper
  • 2 cups shredded mozzarella cheese
  • 1/4 cup parmesan cheese

Have you ever tried to make lasagna sheets from cauliflower before? Me neither! The recipe to try it out can be found here.

healthy lasagna

Source: Recipe Runner

Zucchini lasagna rolls

Ingredients:

  • 8 ounces part skim ricotta cheese
  • 4 ounces low fat cottage cheese
  • 3 tablespoons parmesan cheese
  • 2 tablespoons fresh parsley
  • 1 tablespoon fresh basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • Black pepper to taste
  • 2 large zucchini cut lengthwise into 8 (1/4 inch thick) slices
  • 1 mild Italian turkey sausage, cooked and crumbled (optional)
  • 1 cup marinara sauce
  • 1/2 cup shredded part skim mozzarella cheese

Want to try these lasagna rolls for yourself? Lake a look at the recipe here.

healthy lasagna

Source: Donna Hay

Lasagna with sweet potato, eggplant and cauliflower

Ingredients: 

  • 35 ounces eggplant
  • 2 sweet potatoes
  • Extra virgin olive oil
  • Sea salt and cracked black pepper
  • 25 ounces silverbeet (swiss chard)
  • 1 cup basil leaves
  • ¾ cup grated mozzarella

For the cauliflower-bechamel saus 

  • 70 ounces cauliflower florets
  • 1 teaspoon extra virgin olive oil
  • 1 brown onion
  • 2 cloves garlic
  • ⅓ cup milk
  • 1 teaspoon sea salt flakes
  • ½ cup finely grated parmesan

Here is the recipe for this veggie-stuffed lasagna.

healthy lasagna

Source: White on rice couple

Zucchini Lasagna

  • 18 ounces tomato saus
  • 4 pounds zucchini
  • 1 ½ cups ricotta
  • 1 cup shredded Parmigiano Reggiano cheese
  • 1 large egg
  • ¼ cup chopped Italian parsley leaves
  • Fresh cracked black pepper to taste
  • 4 ounces grated mozzarella
  • 4 ounces grated smoked gouda, cheddar, jack or any good melting cheese

Due to all the cheese it may be a little less healthy than the rest, but still worth a try! This is how the delicious dish is made.

healthy lasagna

Source: a sweet pea chef

Lasagna with Sweet Potato

Ingredients: 

  • 1 tablespoon olive oil
  • 2 medium sweet potatoes
  • 1½ lbs. lean ground pork
  • 1 egg
  • 2 cups cottage cheese
  • 2½ cups tomato sauce
  • 8 cremini mushrooms
  • ½ yellow onions
  • 2 clove garlic
  • ⅓ cup chopped parsley
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 8 oz. mozzarella

Here you can find the steps to how this delicious lasagna is made.

Will you try one of these healthy lasagna recipes or do you already have a recipe of your own? 

Diet tip! Here are 7 healthy meals with 500 calories or less for you to try! 

How to make a healthy Dutch kapsalon

Kapsalon (as we Dutchies know) is one of the most fattest fast food meals in Holland. It contains about 1800 calories per portion! Quite shocking if you ask me. Keep that in mind when you end up hungry in a snack bar after a night out. 😉

Luckily I invented a healthier (In Love With Health proof) Kapsalon! Instead of potato fries, I make fries of kohlrabi because this root vegetable relieves stomach and intestinal complaints and it’s packed with vitamins B, C and E, iron, potassium and calcium. Besides that, it’s rich in fibre and thus keeps the blood sugar level low. It also stimulates the kidneys, whereby waste materials will be removed faster.

Add some skinny chicken shawarma, lettuce, and home made garlic sauce made of yoghurt and voila, there is your healthy ‘kapsalon’. Enjoy!

image-1

THIS IS WHAT YOU NEED (1 PERSON)

  • 125 gram chicken strips
  • 1 paprika
  • 1 tablespoon shawarma herbs
  • 100 gram iceberg lettuce
  • 250 gram precut kohlrabi
  • garlic powder
  • 150 gram goat yoghurt (or normal yoghurt)
  • 1 clove of garlic
  • 1 tablespoon chives
  • salt and pepper

HOW TO MAKE IT

Preheat the oven to 200 degrees. Cover a baking tray with baking paper and sprinkle the kohlrabi fries with some salt, pepper and garlic powder. Bake for 45 minutes until crispy. Note: toss the fries every now and then.

Heat a pan with coconut or olive oil and bake the chicken strips. Cut the paprika in small pieces and add them to the chicken after 5 minutes along with the shawarma herbs and ½ teaspoon salt.

Lastly, chop the garlic and mix it together with the yoghurt, pepper, salt and chives.
Now all the components are ready and you can start to build your ‘kapsalon’.  As it should: first the fries, after that the chicken shawarma, on top of that the shredded lettuce and finish it with some garlic sauce. Yummmm 😀

Do you have any recipes we should really know about? Let me know in the comments!

COUSCOUS SALAD WITH AVOCADO AND FETA

Today I’m going to share the recipe of my favourite couscous salad with you. If it was up to me, I’d eat couscous for lunch all day err day. But hey, I know it’s important to variate with your regular meals. Still, I eat this salad at least once a week. It’s just so good… So, are you ready for the (extremely easy) recipe?

I always prepare this salad the night before I go to the office. I just mix all of the ingredients up in a plastic tray and put it in the fridge. This means I can stay in bed a little longer during the morning… 🙂

INGREDIENTS:

  • 80 grams of couscous
  • 1/2 avocado
  • 6 Cherry tomatoes
  • 1 Spring onion
  • Piece of feta
  • Salt & pepper
  • Thyme
  • Honey
  • Olive oil

add

  1. Let the couscous soak in boiling water for a couple of minutes. (1 cup of couscous = 1 cup of water)
  2. Cut the avocado, tomatoes, feta and spring union into small pieces.
  3. When the couscous is ready, add one tablespoon of olive oil and a bit of salt, pepper and thyme.
  4. Mix together all of the ingrediënts and add some honey. Seriously, couscous and honey is the best combination ever!

I hope you are all going to enjoy this amazing couscous salad as much as I do! It’s very simple, healthy and easy to make. And these are all pretty basic ingredients which are probably lying around somewhere in your fridge already. Good luck!

4x PEANUT BUTTER HEAVEN

 

Peanut butter is one of my favourites and I guess this is the same for you (who doesn’t like peanut butter!?). So if I tell you peanut butter is always a good idea, it’s nothing new. But with some recipes you end up in a real “peanut butter heaven” and I like to share this ones with you. Here we go! 

1. NO BAKE BREAKFAST COOKIES

Peanut butter recipe

Source: Chelsey’s Messy Apron

INGREDIENTS

  • 1/2 cup creamy peanut butter
  • 2 tablespoons honey or agave nectar
  • 1 teaspoon vanilla extract
  • Pinch of salt, optional
  • 1/2 cup rice krispies cereal
  • 1/4 cup flaxseed or sub oat flour
  • 1/2 cup old-fashioned oats, not cooked
Optional:
  • Melted chocolate drizzle: 3 tablespoons milk or dark chocolate chips
  • Add-ins: raisins, chopped up nuts, craisins, mini chocolate chips (about 2 tbsp.)

Check here the recipe for the first peanut butter heaven!

2. PEANUT BUTTER PIE

peanut butter recipe

Source: Tending the table

INGREDIENTS

For the crust

  • 3/4 cup pitted medjool dates
  • 1 cup raw cashews
  • 1/4 cup cocoa powder
  • 1/4 cup cocoa nibs
  • pinch of salt
  • 1/2 cup puffed rice

For the filling

  • 3/4 cup creamy peanut butter
  • 3/4 cup coconut cream
  • 2 tablespoons brown rice syrup
  • 1 1/2 tablespoons coconut oil, warmed until  melted
  • pinch of salt

For the topping

  • 1/2 cup roasted peanuts
  • 1/4 cup brown rice syrup
  • 2 ounces semi-sweet chocolate
  • puffed rice

Do you want to enjoy this delicious cake? Here you will find the recipe.

 

3. CHOCOLATE PEANUT BUTTER AVOCADO PUDDING

peanut butter recipe

Source: Minimalist baker

INGREDIENTS

  • 1 1/2 ripe avocados
  • 1 large ripe banana
  • 1/2 cup unsweetened cocoa or cacao powder
  • 1/2 cup salted creamy or crunchy peanut butter + more for topping
  • 1/2 cup sweetener of choice
  • 1/4 cup almond milk or other non-dairy milk (slightly more if using dates)
  • Coconut whipped cream for topping (optional but recommended)

This looks like heaven! You can find the recipe of the pudding overhere.

4. PEANUT BUTTER QUINOA CRUNCH

peanut butter recipe

Source: Ilovepeanutbutter

INGREDIENTS

  • 1/2 cup uncooked quinoa
  • 1/4 cup sweetened coconut flakes
  • 1 tablespoon coconut oil, melted
  • 2 tablespoons peanut butter, melted
  • 1/4 cup maple syrup
  • 1/2 teaspoon cinnamon
  • cooking spray to grease

This is the way to make this tasty crunch.

Wooow, the recipes really looks like heaven to me, a real peanut butter heaven! What’s your opinion? Do you know a recipe with peanut butter that I shouldn’t miss? I like to hear it!

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!

6 steps to create the perfect salad

If you prepare them the right way, salads can be super tasty, appealing to look at and the perfect way to get your vital nutrients. Plus, they are so quickly to make! So, if you want to make the perfect salad, but don’t know how, here are the 6 steps you need to follow.

1. Pick your base

If you can, try to use leafy dark greens, such as spinach, rocket lettuce, or kale rather than iceberg or cos lettuce varieties. Darker greens usually have more nutrients, such as vitamins A, C, and K just to mention a few.

2. Pick your grains

I think we have all once experienced the feeling of being hungry or wanting to snack right after we are done eating a salad. A good way to avoid this annoying feeling is to include grains into our salads. Grains are a great source of healthy carbohydrates, which supply our bodies with a little energy boost. Besides, they are a great source of fibre which can be very filing and is full of nutrients. Don’t know which grains to add? Try couscous or quinoa, besides being super healthy, they are full of flavor!

3. Add three vegetables

If you are not so experienced when it comes to eating salads, then I recommend that you first experiment with your veggies and the way you prepare them to see what you like. Don’t be afraid to experiment, remember that there is no right or wrong veggie combination and there is not an exact recipe to follow when it comes to salad prepping. Put together something you like, but make sure you at least add 3 vegetables. This will add more flavor to your salad, more nutrients, and more texture which will make it much more enjoyable to eat. If you have no idea which vegetables to add besides lettuce, here are some tips. Try tomato, onion and mushroom, or carrot, cucumber and capsicum. If you are feeling creative, you can also add some color to your salad by using veggies like purple onion, yellow tomatoes or purple carrot!

4. Choose your protein

Protein helps you feel fuller longer which is why it is important that you make sure that you include some in your salad. Adding grilled chicken to your salad is one of the most common ways to make sure you get your intake of protein. However another great option is grilled salmon or tofu. Salmon is a great source of Omega 3, which is great for your skin and helps fight against inflammation. Hello flat tummy!

5. Add some dressing

In my opinion, dressing can either make or break a salad. The important thing when it comes to dressing is to add it in the right amount. Once I drowned my salad in balsamic dressing, making it completely inedible. The same counts for that time I forgot to add any dressing to my salad, it was simply too dry and it felt like it was missing some flavor.

Another important thing to keep in mind is that some dressings are full of calories and preservatives. So, it’s always a better idea to make your own dressing. If you can’t make your own, make sure that you choose a fresh dressing with fresh ingredients and healthy oils like vinaigrette instead of something creamy, like ranch for example.

6. Add your healthy fats

While most people fear fat, our bodies need it! Of course there is a huge difference between trans-fat and healthy fats. Our bodies need healthy fat. Healthy fats help regulate our moods and blood sugar. Foods such as walnuts, chia seeds and flaxseeds are full of omega 3 which help our bodies regulate blood pressure as well. Incorporating fats into your salad is the easiest thing. Just sprinkle over some chopped walnuts, some chia seeds, or add some diced avocado and there you go! Not only will you make sure that you get your dose of healthy fats, your perfect salad will also taste extra delicious after adding these!

Now that you know how to prepare the perfect salad, all there is left to do is get your ingredients, go prepare it and enjoy!