Oatmeal cake with raisins and muesli

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

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

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

INGREDIENTS:

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

HOW TO PREPARE:

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

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

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

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

Voila! Enjoy!

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

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!

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.

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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 

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? 

Vegetarian stir fry with an insane amount of veggies

I always find it really odd when people say that they find it difficult to cook. I mean, it’s not like it’s rocket science or anything? Of course there are different levels to how ‘culinary’ or fancy a dish is, but everyone should still be able to put together an easy supper for themselves. I’m not exactly a kitchen princess, but usually I just throw everything together that I like. Sometimes the combination ends up being  magical, other times I would not even feed it to my cat. Anyway, recently I once again had a magical combination, which I wanna share with you. I hope you’ll enjoy it as much as I did!

The recipe for this vegetarian stir fry is for six people, but if you make it with someone else (partner or BFFF), you’ll both also have two prepped dinners for upcoming days.

Ingredients

  • 75 grams quinoa
  • 75 grams brown rice
  • 200 grams pumpkin cubes (I recommend frozen pumpkin cubes)
  • 160 grams lentils (can)
  • 160 grams corn (can)
  • 150 grams cherry tomatoes
  • 1 zucchini
  • 1 bag of stir fried vegetables with mushrooms
  • 360 grams spicy seasoned tofu (cubes)
  • 100 grams feta cheese
  • fresh spinach leaves (amount to taste)
  • hand full of pumpkin and sunflower seeds
  • 1 vegetable stock cube
  • pepper, salt, garlic (2 cloves), pepper powder

Instructions

  1. Cut all ingredients in small chunks / pieces so that they are easy to stir-fry
  2. Cook the quinoa as directed on the package and add a vegetable stock cube for flavor.
  3. Fry the diced zucchini along with the cloves of garlic. After about two minutes, add the stir fry vegetables with mushrooms.
  4. Add the (frozen) pumpkin cubes to the ingredients above, as soon as these have shrunken a bit in the wok.
  5. Add the lentils and corn to the vegetables once the pumpkin is a little softer. Season with pepper, salt and paprika.
  6. Bake the tofu in a separate pan and add the rice / quinoa once it’s cooked.
  7. Add the halved cherry tomatoes to the vegetables in the wok.
  8. Now take a big salad bowl and add the vegetables, rice with tofu and stir everything together well.
  9. Cut the feta into small pieces and mix it together with the fresh spinach into the rice and vegetables.
  10. Garnish with sunflower and pumpkin seeds.

If this isn’t a royal meal, I don’t know what is! At least you don’t have to think about food prepping the next two days. Plus, your body will probably get a vitamin overdose because of all the veggies in this meal. If you have a magical combination that exceeds the one above, please share it in the comments below. I’m not afraid of a little healthy competition;)

FYI: If you feel like soup this week, this creamy carrot pumpkin soup is highly recommended! 

#FITGIRLCODE step-by-step exercise and food guide for Fit Girls

#FITGIRLCODE is all about becoming the best, fittest and most importantly happiest version of yourself. The internet is full of articles telling you exactly what NOT to do. This is why we created a step-by-step exercise and food guide for Fit Girls explaining how you can find out what works for you!

#FITGIRLCODE step-by-step exercise and food guide for Fit Girls

The guidelines

  • Plan your workouts and meals. Try to make a week plan so you won’t feel overwhelmed. Remember this plan is not set in stone, it merely guides you and is here to help.
  • Drink water all day. If you are getting fed up with going to the little Fit Girls room, you are on the right track!
  • Weekends count too. Weekends are not short cheat holidays. Make sure you plan your exercise and food so you can enjoy the weekend fun and rest. This way you won’t feel like you have to start again every Monday, but you can carry on what you have already been working for.
  • Listen to your body. This is your journey and your body. We won’t tell you exactly what to eat and exactly how to work out. Try to listen to your body it will tell you exactly how you are doing!
  • Eat! At least 5 times a day. You will find our breakfast, lunch, dinner and snack options below.

 

Exercise options

#FGC Week1

IMG_7575-660x400Food options: Breakfas

– Any one of our mug cake recipes
 – Healthy easy pancakes
 – For the busy fit girl: try overnight oats!
– Any one of our healthy Fit Girl Smoothies
 – Spelt bread with sliced turkey and a boiled egg

Lunch/Dinner

– Any of our healthy soups with a side salad
– Mexican Lettuce wrap
– Filled bell pepper recipe
– Zucchini spaghetti
– Cauliflour pizza
– Any one of these eight veggie burgers

Snacks

– Hand full of unsalted nuts
– One piece of fruit
– Any of our guilt free Fit girl snacks
 – Celery/pepper/cucumber with hummus dip
– A rice cake with topping of choice
 – A large slice of banana bread, baby!
– Any of our healthy salty snack options

 

Do you have any questions or tips you would like to share with us? Be sure to leave them in the comments below. We always love hearing from you!

Kickstart your winterdays with these breakfast bars!

Sleeping. It’s one of my favourite things to do after a killer work-out. I really love long and cosy nights in my warm bed, especially now it’s getting colder outside! As soon as the warm sunrays of summer make place for cold winter storms I start to get ‘just ten more minutes issues’.  That’s a serious problem, cause like almost every other Fit Girl I reaaaaaally love breakfast too. Can you feel the dilemma? Mealprep to the rescue: problem solved! These delicious breakfast bars will make it able for me to give in to my ‘turn over-urge’ AND have a super fancy, filling and yummy breakfast: a win-win if you ask me!

The recipe

For the dough (8 bars):

  • 2 ripe bananas
  • 100 gr oats
  • 2 tbsp honey (optional)
  • 2 tbsp coconut oil
  • 1 tbsp cinnamon (optional)
  • 1 tsp baking soda

Possible fillings:

Be creative :)!

Mix it up!

The bars are reaaaaaally easy to make, actually the blender or kitchenmachine does all of the work. Preheat the oven at 180 degrees. Put the banana, oats, honey (optional), coconut oil, cinnamon (optional) and baking soda in the blender or kitchen machine and mix it up untill you get a nice and creamy dough. Add the fillings of your choice and stirr them through the dough untill everything is covered. Pour the mixture on to a baking tray and place it in the oven for about 20-30 minutes untill golden brown.

Let it cool down before you slice bars out of it.

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Now you can easily turn over for ten more minutes ánd have your fancy, filling and delicious breakfast: happy mornings! These bars are freezer-proof too so you’ll always have a awesome breaky to-go. Are you baking with us? Tag #FITGIRLCODE and Fit Girl Lotte so we can drool with you!

Sushi Salad

I know very little people who don’t like sushi. Whenever you say ‘sushi’ everyone around you instantly drops what they’re doing and starts staring at you with puppy eyes. Yep, sushi is definitely one of the most popular kids in foodland. Unfortunately one sushi roll is already 110 calories, and that’s only the one with cucumber 😉 I’m not saying you should never eat sushi again (that would be a disaster) but there are healthier ways for you to eat sushi. Say whut?!

Last weekend me and Fit Girl Roos made this super delicious and easy Sushi Salad. It’s only 500 calories so it makes a perfect lunch as well.

sushi salad

This is what you need for two servings:

  • 100 gram brown rice
  • 100 gram quinoa
  • 125 seawead salad
  • a few nori leaves (this is normally wrapped around maki sushi)
  • 150 gram surimi sticks
  • 1 cucumber
  • 1 avocado
  • seasame seed
  • soy sauce

Directions:

  • Mix some quinoa and brown rice and cook for approx. 8 minutes. In the meanwhile cut all the other ingredients into little pieces and mix them in a bowl.
  • Let the quinoa and rice cool down and add it to the other ingredients in the bowl. Sprinkle the seasme seeds and pieces nouri over the salad, add some soy sauce and you’re ready to go!

Do you wanna go for ‘All You Can Eat Sushi’ anytime soon? Be sure to check out Aranka’s Guilt Free Sushi Guide.

Peanutbutter Banana Pancakes

Last week was all about experimenting with pancakes. After I saw Michelle’s photo and recipe, I found myself in the kitchen the next morning – with success! 

Peanutbutter Banana Pancakes

I’ve twisted the recipe a little bit – I added peanutbutter and superfoods and used whole eggs in stead of just egg whites. Here’s what you’ll need to make 4 pancakes:

Pancake batter:

  • 1 banana, mashed
  • 2 whole eggs
  • 6 tbs whole oats
  • 1 ts pumpkin spice
  • 1 ts peanut butter (or pb2)
  • 30 ml (almond) milk

Toppings:

Stir all the ingredients for the batter in a bowl to combine. The batter should be thick. Heat up a good pan and add 1 tbs of coconut oil. Make small pancakes (about 1/3 cup batter for each one), and with each new pancake add coconut oil in the pan! When all 4 are ready, serve with 1 tbs of peanutbutter and 2 tbs of greek yoghurt / soy yoghurt. Add fresh fruit and superfoods!

Tip
This meal is perfect for breakfast, but also serves as a good pre work out meal. Just eat two about 1,5 hours before you’re hitting the road/box/gym. They are really filling.

Looking for more breakfast inspriration? Follow me on Instagram!

The perfect post work out salad

One and a half hour before my workouts I try not to eat anything, maybe a banana or half a raw energy bar at most. My body simply does not agree with me if I eat a whole meal before a run, swim, crossfit session or hot yoga class. I get slower, nauseous and it even makes me grumpy (because I don’t perform as well as I could).

So after a workout, I’m slightly starved and hungry for a big salad. One of those filling chewy ones, that takes ages to finish, with lot’s of vitamins, fibre & protein. I made this salad with random ingredients I had at home – which are often the best new recipes.

What do you need for one big bowl?

  • 2 handfuls baby spinach
  • 1 handful watercress
  • 1/2 handful sprouts
  • 1 avocado in pieces
  • 1/2 chopped red pepper
  • 2 tbs chopped cilantro
  • 150 gr smoked chicken breast in pieces
  • 3 tbs cottage cheese
  • 200 gr chickpeas
  • 3 el Tess Organic Sweet & Spicy Pompoenies or mixed nuts and spices
    (pumpkin seeds, sunflower seeds, coconut oil palmsugar, ginger, kurkuma)
  • Dressing: 2 tbs coconut & the juice of 1 lime

How to prepare
Really simple. Just combine all the ingredients in a bowl and stir it gently. That’s it! Enjoy

saladeworkout

 

 

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Do you need more post workout meal inspiration? Follow me on Instagram!

Spicy energy juice

Winter is on it’s way! Time to dust off that slowjuicer and step up your juicing game.  How about a mix between fruit and veggies, spicy and sweet? The energy this juice will provide gets you going. Work that body!

What do you need for one glass of juice?

  • 1 handful spinach
  • 3 carrots
  • 2 oranges
  • 1 big chunk of ginger
  • ice cubes

Put the spinach, carrots and ginger in your juicer and peel the oranges. Put these in last. Juice it all and pour the juice in a glass and add the ice cubes. That’s it, enjoy!

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Recipe: a Fruitilicious Green Tea Smoothie

In my last ‘Happy foods’ article I asked I told you about how of all drinks, green tea is probably my favourite drink. I love drinking it either hot or cold. When doing research about my beloved drink I learned about a delicious looking smoothie with green tea as an ingredient and I named it the Fruitilicious Green Tea Smoothie. 

I decided to create it so I could see if it’s any good and it sure was good, the second time I made it! The first time I had all the ingredients but not enough green grapes so it tasted a bit less sweet! The second time I followed the recipe exactly and it was really good! I dare you to give the Fruitilicious Green Tea Smoothie a try! This veggy, fruity, green tea smoothie is easy to make and it will only take about 5 minutes to prepare!

INGREDIENTS

For this recipe you’ll need a blender, a juicer and the following ingredients.green tea smoothie

  • 1½ cups green grapes
  • 1 cup baby spinach
  • 1 cup frozen banana slices
  • 1 cup green tea (decaf for kids)

If you don’t have frozen bananes, you can also make ½ cup of green tea (make it a bit stronger) and add ½ cup of ice cubes to your blender.

PREPARATION

Put all the ingredients in the blender. Mix it until it’s smooth! Your Green tea smoothie is now finished. Time to enjoy it! If you know any other smoothies with green tea as an ingredient, let me know! I’d love to try it!

Happy foods – part 6

This is the last part of the happy food series! If you haven’t read the other parts I suggest you do because these foods can make you a lot happier if you make them a part of your daily diet. Studies have shown that all of these happy foods can positively contribute to your well being. Today one of my favorite drinks is on our happy food menu; it’s green tea! You might also want to read ‘Happy foods – part 2part 3, part 4 and part 5‘.

As I explained in ‘Happy foods – part 1‘, I have a curious mind that craves to learn about new things. I’m kind of a nerd, so whenever I get the chance to, I love to read about science. There are always certain subjects that spike my interest a bit more than others; happiness (combined with science) is one of those for me. Anyway, back to my beloved green tea!

How couldn’t green tea make you feel happy?!
It’s awesome, and not just according to me! A Japanese study found that people who drink five or more cups of green tea on a daily basis have 20% lower stress levels compared to people who drank less than one. To get to these results, they even took age, sex, medical history, bmi, alcohol consumption, smoking and diet into account.

My favorite reason to drink green tea (beside it being tasty) is because it rehydrates better than water. So when you (like myself) workout a lot, it’s really beneficiary.

There are many great ways to consume green tea. During the summer I like to drink it cold with ice cubes and a bit of lemon juice. During the winter I like to drink it hot with a bit of honey. I always buy my green tea organic and decaf. Luckily everyone in my household loves to drink green tea. My twins (the mini Fit Girls in the header photo above) also really love green tea. Apparently there is this delicious smoothie with green tea in it. It only takes a few minutes to create. I’ll try it and I’ll post the recipe in my next article, I will also review it on tastiness, can’t wait!

Are you Fit Girls green tea fans? I know I am! Do you know any other ways to creatively fit green tea in your diet? If you do, let me know!

Breakfast for champions – Plantain pancakes

When you say plantain you say Ily. As you cannot make me happier than having plantains lying around the house for me to devour. Not many people know that plantains are a really good base for pancakes. So that is why I’m sharing this breakfast for champions – Plantain pancakes recipe with you that will have you looking totally different at those big ol’ blackened monsters from this day forward.

Ingredients

  • 3 very soft, blackened plantains, chopped
  • 2 eggs (1 yolk)
  • 2 teaspoons kosher salt
  • pinch of cinnamon
  • coconut oil, for baking

Directions

Mash the plantains in a large bowl with a potato masher until slightly chunky. Add eggs, cinnamon and salt and mash and stir with the potato masher until combined but still slightly chunky. Cover the bowl and refrigerate for 30 minutes.

Put a large nonstick pan over medium-high heat; brush with some of the oil. Ladle 1/2 cup of the plantain batter in the pan and spread it into a circle. Make as many pancakes as you can, leaving some space between each. Bake the pancakes until golden brown, about 3 minutes per side. Repeat with the remaining oil and batter until all the batter is used. Serve hot – hot – hot,  maybe with some fruit on top :-).

When you make these please tag me on the gram @ily_fitgirl!

XoXo

ILY

 

Courgetti with avocado pesto

A few weeks ago, I made a delicious raw dish during the after-tox from sapje and I promised that I would share this with you girls. I made a raw vegan pasta from courgette and avocado which tasted oh so good. 

courgetti

Courgette is one of my favourite vegetables – you can add it to any dish, they are cheap and always in season. In stead of pastas loaded with gluten, we can use this delicious vegetable instead. All you need is the courgette and a vegetable spiraliser. And that’s how you make courgetti, a fresh, raw, vegan, gluten-free pasta that you can make with any sauce you like, perfect for the summer.

avocado pesto

The sauce that I made for this recipe is an avocado pesto. You really want a rich and creamy texture so a ripe avocado would be perfect for this recipe. As you might read somewhere else, avocados are filled with good fats that fit perfectly in our healthy lifestyle.

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ingredients:

  • 1/2 courgette
  • 1 avocado
  • 1/2 lime
  • 1 clove garlic
  • 5-8 leaves of basil
  • a drizzle of olive oil
  • a hand-full of cherry tomatoes
  • 1tbs pinenuts
  • salt and pepper

Kitchen tools:

  • vegetable spiraliser
  • food processor / chopper

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Directions:

  1. Use the foodprocessor to chop the garlic and basil fine.
  2. Cut the avocado in two and remove the seed. Use a spoon to remove the avocado and add this to the garlic and basil.
  3. Add the lime juice and a drizzle of olive oil to the foodprocessor and bring to a creamy consistency.
  4. Season with salt and pepper
  5. Make the courgetti. Use the spiraliser to cut the courgette into long, thin slices.
  6. In a bowl, mix together the avocado pesto and the courgetti.
  7. Cut the cherry tomatoes in 4 and add these to the pasta.
  8. Serve on a plate and top off with some pinenuts.

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I really like this cold and fresh pasta dish and love to have it for lunch. You can always play around with the recipe and add any other ingredient you like. I once added some spinach leaves to the pesto and this tasted really good. Try this courgetti with avocado pesto and show me your creation. Don’t forget to tag me @libertysuares and use #FITGIRLCODE so we can see your pictures.

xoxo

Liberty

https://instagram.com/libertysuares

Fit Girl Iris’ Delicious Pumpkin – Carrot Soup, with a little extra.

Sundays are soupdays at my house. No matter the season or the reason one of my favorite soups is my homemade: Pumpkin – Carrot soup.  I’m going to share with you how to make this highly classified  top secret #tasty #heartwarming #easy #healthy #winnerssoup 🙂

All you need for this  quickfix

IMG-20150316-WA0023

  • A pumpkin
  • A big carrot
  • 2L (boiled water)
  • 2 Vegetable soup stock
  • 1 chili (that’s the little umph a.k.a. extra)
  • 1 onion
  • 1 garlic clove
  • Basil (if you want to)
  • 3 tablespoons of olive oil
  • A good knife (cleaver)

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Oh my! Apple pie for breakfast

Apple pie for breakfast? Hell yeah! I whipped up this quick and easy apple pie for breakfast on a lazy Saturday morning or any day for that matter. It’s not only incredibly delicious, but also healthy! So of course I had to share the recipe with you guys. 

YOU’LL NEED:

  • 1/4 to 1/2 apple
  • 20 gram oats
  • 1 egg
  • 1 tbsp vanilla whey
  • 2 tbsp water
  • 1 tsp pumpkin spice
  • ¼ tsp baking powder
  • a little bit of coconut oil to grease the cake tin
  • some cinnamon and dark chocolate to top it off

SONY DSC

NOW WHAT?

Chop up the apple in small pieces. Whisk the egg, add the oats, vanilla whey, water, pumpkin spice and baking powder. Mix in the apple and pour everything in a small cake tin. Put it in the oven on 175 degrees Celsius for 15 minutes. Top it off with some oats, dark chocolate chips and cinnamon. I topped mine also with a big dollop of crunchy peanutbutter, doh. Enjoy!

White Bean Salad with Peas and Mint

Do you have a busy week coming up? This is the perfect recipe: very easy to make and supertasty! And you can find all the ingredients in every supermarket.

White Bean Salad with Peas and Mint

I like this salad best served alongside grilled chicken breast. But if you wanna go veggie, just leave the meat out. The peas and beans are fullfilling enough. This dish makes a great lunch or light main course on hot summer days.  Prepare it the night before, take it to work/school and hurry to the beach/park to catch the last sunrays.

Say NO to unhealthy prepackaged fast food; this salad is perfect for a healthy picnic!

4 servings

  • 300 gram or 1 ½  cup white beans, drained and rinsed
  • 300 gram or 1 ½  cup peas (fresh or frozen)
  • 1/2 cup chopped fresh mint
  • 1 scallion, thinly sliced
  • 1 teaspoon ground coriander
  • zest and juice from half a lemon
  • 50 gram or 1/2 cup crumbled feta
  • olive oil
  • salt and pepper
  • grilled chicken breast (optional)

How to:

Combine everything in a bowl. Add a splash of olive oil and season with salt and pepper to taste. If you are making this ahead combine everything except the mint, as fresh mint tends to turn black once cut it. Add the fresh mint leaves just before serving.

Special thanks to: http://notwithoutsalt.com

Guilt-free chocolate-chip cookies

Everybody knows I’m a real cookie-monster. I eat cookies almost every day of the week and I don’t feel guilty about it. Want to know my secret? These chocolate-chip cookies are fluffy, coconut-ey and leave you asking for more. Once you get your hands on these clean cookies you’ll want to make them every time! They are super easy to make and it will only take you about 30 minutes. 

I’ve been experimenting with clean cookies for a while now and they always turned out great, but this time I tried something different and they turned out even better! Chocolate-chip cookies with a coconut twist to it. So much flavour in every bite. Here’s the recipe for about 12 to 14 cookies  (depending on the kinda cookie monster you are).

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Ingredients

  • 1/2 cup oats
  • 1/2 cup shredded coconut
  • 1/2 cup wholegrain flour
  • 1 tsp baking powder
  • 1 tbsp coconut sugar
  • 2 tsp coconut oil
  • 1 tsp vanilla extract
  • 2 tsp honey
  • 1/2 cup coconut milk*
  • 40 gr pure chocolate

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Pre workout snack: the Pink Forest Smoothie

I want to share my favorite pre workout snack: the Pink Forest Smoothie! I usually make a bit more than I need but there’s always someone to share it with (and it definitely helps that almost everyone loves a good smoothie).

PRE WORKOUT SNACK: THE PINK FOREST SMOOTHIE

This quark fruit-based smoothie is a very good pre workout snack because it’s highly nutritious, super tasty and filling. It’s easy to make and it’s made in just a couple of minutes!

INGREDIENTS
Ingriedients

For this recipe you’ll need a blender, a juicer and the following ingredients.

  • 250 ml low fat strawberry quark
  • 200 grams frozen forest fruits
  • A banana
  • A lemon
  • 300 ml water
  • A spoonful of broken flaxseeds

The forest fruit mix I use for this smoothie contains: blackcurrant, strawberries, blackberries, redcurrant, raspberries
and blueberries.

PREPARATION

  1. First juice a lemon, add the 300 ml extra water to the juice and put the mix into the blender.
  2. Now add the quark and the banana.
  3. Turn the blender on for a few minutes until it’s a smoothie consistency.
  4. Last but not least, add the forest fruits and the flax seeds.
  5. Turn the blender on for a few more minutes to make it an even smoother consistency.

Your Pink Forest Smoothie is now finished. Time to enjoy it!

xoxo

Safira Audrey