Sunday Breakfast

I love breakfast. It's my favorite meal of the day. Today I chose to have greek yogurt with some fruit. Greek yogurt contains twice as much protein as regular yogurt. The extra protein will help you feel full and satisfied. Greek yogurt also contains less carbohydrates and less lactose, that makes it easier to digest. I don't feel bloated after a cup of greek yogurt, compared to a cup of regular yogurt.

I love 'Face Total 0% Fat authentic Greek strained Yogurt', it contains no added sugar or sweeteners. To sweeten up my yogurt I use cinnamon (one of my favorite spices). I enjoyed my cup of Greek yogurt with some fresh fruit (1/2 organic apple & 1/2 organic banana) and I added some extra cinnamon to my fruit, just because I love the flavor. And of course, a cup of tea. What else?! :)

Have a great sunday! xoxo

Goat brie salad

I love healthy fast food. By fast food I mean a dish that is ready to eat in just a few minutes. Today I made myself a 2 minute-salad that tasted delicious. I used one of my favorite ingredients: brie cheese. Goat brie to be exact, I find goat cheese easier to digest compared to cheese made from cow's milk.

• Rocket salad
• Organic goat brie cheese
• Almonds
• Cherry tomatoes
• Home made dressing (olive oil, walnut oil, lime juice & maple syrup)
• Oregano
• Rosemary
• Gluten-free amaranth/buckwheat bread

xoxo

Sweet potato, baked tofu & cherry tomatoes

So simple, so delicious, so healthy.
Sweet potato with baked tofu & cherry tomatoes.

All you need is:

• Sweet potato
• Tofu
• Cherry tomatoes
• Tamari soy sauce
• Rosemary
• Oregano
• Thyme
• Sea salt
• Extra virgin olive oil

I baked the sweet potato in the oven for 45 minutes on 200°C, covered in a little extra virgin olive oil and a pinch of sea salt. Yum!

xoxo

Vegan berry pancakes

Have you every wondered what a vegan berry pancake looks like? Well, it looks like this! These pancakes are gluten-free, dairy-free, sugar-free, vegan ánd they taste soooo good.

What do you need?

• Gluten-free flour (I used buckwheat)
• Unsweetened almond milk
• Organic banana
• Mixed berries (blueberries, blackberries, strawberries, raspberries,...)
• Cinnamon powder
• Vanilla extract
• Stevia
• Coconut oil (to bake)

xoxo

Marinated chicken & sweet potato

Here it is, my first blog post that contains meat! Chicken is low fat, lean and a good source of protein. If you want to cut back on meat without being a vegetarian, chicken is your answer. Red meat is a no go!

I had a small piece of organic chicken filet marinated in olive oil, lemon juice, cayenne pepper and rosemary. It tasted delicious with a sweet potato and some cherry tomatoes. Spice this dish up with herbs such as rosemary, thyme, oregano, sea salt & pepper. May I just say, YUM!

xoxo

Gluten-free & vegan spaghetti bolognese

I made a gluten-free & vegan spaghetti bolognese today. I used chopped tofu as an alternative to meat. The chopped tofu I used in this pasta is made from soybeans, 100% natural and very rich in proteins, good unsaturated fats and minerals. It's very easy to digest and perfect to make a vegan bolognese sauce. Who needs meat anyway?

What do you need?

• Fresh organic tomatoes
• Red pepper
• Cherry tomatoes
• Chopped tofu
• Buckwheat pasta (I used Orgran Buckwheat spirals: gluten-free, dairy-free, vegan)
• Extra virgin olive oil
• Oregano 
• Basil
• Sea salt

xoxo

Sweet potatoes

Sweet potatoes are very nutritious, they are rich in beta carotene and they are also an excellent source of vitamins C, B2, B6, E, manganese, copper and iron. Sweet potatoes are also excellent sources of plant proteins with very low calories and are great antioxidants. Not to mention sweet potatoes taste absolutely delicious with some thyme and oregano.

I had my portion of sweet potatoes today with the king of vegetables, broccoli and the super nutritious meat substitute, tempeh. It is safe to say that these 3 ingredients make a very nutritious & delicious meal!

xoxo

Protein pancakes

A high protein breakfast is perfect to start your day. When you eat proteins for breakfast, you will feel more energized and ready to take on your day. You will also feel full longer, which can lead to healthier eating habits and possibly even weight loss. Some delicious gluten-free protein breakfasts are organic eggs, quinoa porridge, buckwheat porridge, a smoothie or these delicious protein pancakes! I used an existing recipe from a fitness community website. These protein pancakes are low carb, low fat and great if you're working out a lot.

I used Sunwarrior protein (100% raw vegan, gluten-free, 83% pure protein). This protein powder is very easy to digest, it's all natural and rich in vitamins and minerals. 

All you need is:

• 2 egg whites
• 2 tbsp Sunwarrior protein powder (I used the 'natural' kind, they also have vanilla & chocolate)
• 2 tbs unsweetened almond milk 
• 1 tsp cinnamon
• 1 tbs ground flaxseed
• 1/2 mashed banana
• 4 drops vanilla extract

Get Lean? Eat Clean! xoxo

Healthy snacks

A lot of people get hungry at work between breakfast and lunch and like a little 'in between-snack'. You shouldn't grab any snacks from the vending machines as they are packed with sugar and other unhealthy ingredients. Grab a piece of fruit instead or what I love even more... a homemade superfood trail mix! Yum! A trail mix is a combination of dried fruit, grains, seeds, nuts and sometimes chocolate, developed as a snack food.

My favorite trail mix is packed with nutrients, I love to add superfoods to it. Today I had a bit of this homemade trail mix:

• Almonds
• Goji berries
• Chia seeds
• Bee pollen
• 100% raw cacao nibs
• Sunflower seeds
• Pumpkin seeds
• Sesame seeds
• Flax seeds

During the day I drink a lot of water, and by a lot I mean A LOT. I start my day with a few cups of warm water with lemon and during the day I drink between 2 - 2,5 liters of water. I often add some lemon, lime or ginger to my water, I like it when it has a little taste. 

xoxo

Tempeh Salad

Vegetarians eat more than just Tofu, one of my favorite meat replacers is Tempeh. Tempeh is also made from soybeans, just like Tofu but Tempeh is easier to digest and contains more nutrients as the whole soybean was used during the fermentation process. Tempeh's high protein content makes it a great alternative to meat and it's also a good source of essential fatty acids, vitamins and minerals.

I love Tempeh when it's marinated in King Soba Organic & Fairtrade Tamari Soy Sauce (only contains water, organic Fairtrade soybeans & sea salt).

And that's exactly what I did today. I made a salad with lots of leafy greens, 1/2 avocado (what else), my signature dressing (apple cider vinegar, lemon juice, 2 drops Stevia and lots of spices & herbs) and Tempeh. And I loved it.

xoxo

Healthy "Piña Colada" Smoothie

Liquid nutrition is easier to digest than solid food, liquids require less work from our organs. Try replacing 1 meal a day by a liquid meal and you will feel the difference. 

Usually when I make a smoothie I add vegetables, fruits and superfoods to it, I love green smoothies full of antioxidants, chlorophyl, vitamins and minerals. But today I made a breakfast smoothie inspired on the Piña Colada cocktail.

I used 1/2 pineapple, 1 kiwi, almond milk and coconut water with açai & pomegranate. Coconut water is very healthy and one of the best drinks to hydrate the body, I often drink it after a work out. It's a great natural sports drink. Vita Coco has a lot of delicious coconut waters, I especially like the one with açai & pomegranate. Pomegranate & açai juice are both high in antioxidants and are both delicious superfoods!

xoxo

Gluten-free quiche

One of the great things about a gluten-free diet is you automatically start to focus on real, whole foods and you start to create your own meals from scratch without any processed ingredients. One of the things I love to make from scratch is quiche. The quiches you buy in stores are often not so healthy and very high in fat. Despite their reputation of being heavy, quiches can be light & healthy too. I made a gluten-free quiche today with lots of vegetables and cottage cheese. 

Cottage cheese is low in calories, low in fat and high in protein. It contains few preservatives and low sodium, but is a good source of important nutrients such as calcium.

Ingredients:

• 100 gr gluten-free flour
• 3 organic eggs
• 450 ml soy milk (not sweetened)
• Organic cottage cheese
• Broccoli florets
• Spinach
• Cherry tomatoes
• Sea salt
• Pepper
• Basil
• Oregano

xoxo

Quinoa & Broccoli Salad

Some people don't like broccoli but it is a very nutritious vegetable. Broccoli is a rich source of vitamin C, vitamin K, calcium and potassium. If you don't like broccoli you can sprinkle some sprouts on your salad to get the health benefits of broccoli without consuming the vegetable itself.

Today I made a warm veggie salad with broccoli, cherry tomatoes and a dressing based on carrots & ginger (blended with some olive oil & herbs). I enjoyed this nutritious warm salad with a cup of quinoa. Quinoa is gluten-free, easy to digest, has lots of nutrients and is much healthier than other grains.

Ingredients:

• Quinoa
• Filtered water 
• Sea salt 
• Steamed broccoli florets 
• Cherry tomatoes, chopped 
• Chopped carrots
• Finely chopped fresh ginger 
• Extra virgin olive oil
• Organic soy sauce (no wheat)

Happy Easter! xoxo

Healthy Finger Food

I'm in the mood for Finger Food! Healthy finger food!
I made myself a colorful veggie plate with the following finger foods:

• Steamed broccoli
• Carrots with oregano
• Tofu with peanut/soy sauce
• Guacamole *
• Cherry tomatoes 

* For the guacamole I used avocado, tomato, red pepper, parsley, lime juice, pepper & salt (no sour cream, I'm sorry for the sour cream fans!)
Have a healthy day! xoxo

Quinoa banana pancakes

I got up this morning thinking: I need pancakes! So I made a compromise with myself (yes, I do that sometimes). I could have pancakes but only if they are super healthy and packed with proteins. DEAL!

I made myself 2 delicious quinoa banana pancakes, a match made in heaven! Here's what you need:

• Orgran buckwheat pancake mix *
• Quinoa flakes
• 1/2 ripe banana 
• 1 organic egg
• Almond milk
• Filtered water
• Vanilla extract
• Stevia
• Coconut oil

* Orgran Buckwheat Pancake Mix is wholesome and contains no added sugar. Buckwheat, the main ingredient, is a good source of high biological protein. This mix is gluten-free, dairy-free, vegan, soy free, egg free,...

I had my pancakes with the other half of the banana, a few blueberries and just a little splash of maple syrup.

xoxo

Quinoa salad

Who likes avocados? I do, I do! Who likes quinoa? I do, I do! Who likes avocado and quinoa in one healthy salad? I DO!

This super healthy salad is packed with proteins and veggies:

• Green lettuce
• Spinach leaves
• 1/2 avocado
• Cherry tomatoes
• Quinoa
• Tofu marinated in King Soba Organic & Fairtrade Tamari Soy Sauce (no wheat!)
• Sunflower seeds
• Pumpkin seeds
• Chia seeds
• Dressing (apple cider vinegar + lemon juice + 2 drops Stevia)

I LOVE IT! xoxo

My own version of 'chili sin carne'

I almost never eat meat, I consider myself a 90% vegetarian. I get my protein from great foods such as quinoa, tofu, nuts and beans & legumes. Such as this high protein dish...

I made my own light version of chili con carne, well actually it was chili sin carne as I didn't use meat :)
I used tomatoes, red pepper, red beans, chickpeas, tofu and lots of spices & herbs.

It takes a lot of time to make this dish as the red beans & the chickpeas need to be soaked and cooked for a long time but it was soooo worth the wait!!

xoxo

Raw superfood brownies - part II

Raw superfood brownies are so much better than the ones you buy in the supermarket, they are packed with sugar and do your body no good! Raw superfood brownies on the other hand contain NO sugar and are packed with antioxidants!

I've posted these brownies before but I changed the list of ingredients to this:

• Raw walnuts
• Raw almond meal
• 4 unpitted dates
• 100% raw cacao powder
• Carob powder
• Bee pollen
• 100% raw cacao nibs (for an extra crunch!)

xoxo

It's salad season and I'm loving it!

Spring & Summer are salad seasons and I love them! Can't get enough of the green leafy veggies!

I made this salad with a few "leftovers" and it turned out great! I sprinkled the salad with tahini and OMG, I love these flavours together! I used lineseed oil, a rich source of omega-3 and omega-6 fatty acids.

• Field salad with red beets
• Spinach leaves
• 1/2 avocado
• Parsley
• Chia seeds
• Bee pollen
• Celtic sea salt
• Tahini (= sesame paste)
• Lineseed oil (= flaxseed oil)

xoxo

4 o'clock snack

If you get hungry in between meals, try not to grab unhealthy snacks but grab a piece of fruit or a healthy sandwich instead. I made myself a delicious sandwich and enjoyed a natural firefly drink.

This is an organic gluten-free buckwheat sandwich with organic cottage cheese, cherry tomatoes, radishes and wakame seaweed. Cottage cheese is high in protein, low in carbohydrates and low in fat. Cottage cheese can be a nutritious addition to your diet. I prefer organic cottage cheese from a natural food store.

The firefly natural drinks are delicious, all natural and contain no added sugars. I love them, especially Pomegranate & Elderflower.

xoxo

 

Post-work out-salad

As from today, I call this my post-work out-salad, but what's in a name, right? :-) The more important question is why do I call this my post-work out-salad? Well, this salad has everything you need after a good work out: green leafy vegetables, proteins, superfoods and a dressing that will help you lose weight! 

These are the post-work out-salad-ingredients:

• Field salad with red beets
• Wakame seaweed
• Alfalfa sprouts
• Cherry tomatoes
• Radishes
• Goji berries (superfood!)
• Coriander
• Parsley
• Dressing 

(Dressing: Apple Cider Vinegar + lemon juice + bee pollen (superfood!) + chia seeds (superfood!) + 2 drops of liquid Stevia to sweeten it up)

"Apple cider vinegar for weight loss has been used for centuries. It is a natural way to lose weight, and it also has several health benefits. The nutrients, enzymes and organic acids in apple cider vinegar act as an appetite suppressant by increasing your metabolic rate. Apple cider vinegar is also known to reduce water retention, reduce cholesterol and improve the circulatory system." - ehow.com

Hope you like it as much as I do! xoxo

Salads rock my world!

This salad takes 5 minutes to make and is so delicious, I could eat this everyday! Yum!

• Field salad with red beets
• Wakame seaweed
• Alfalfa sprouts
• Cherry tomatoes
• Avocado
• Tofu marinated in teriyaki 
• Parsley
• Oregano herbs
• Extra virgin olive oil

xoxo

Move over sugar, there's a new sweetener in town: Stevia!

Stevia is an all-natural, zero-calorie, zero-carb, zero-fat, zero-glycemic index sweetener made from a leaf that is 30 times sweeter than sugar in its natural form, ideal for people who want to reduce the amount of refined sugar, fructose, high fructose corn syrup and chemical sweeteners such as aspartame in their diet. Stevia is available in both powdered and liquid extract forms.

I'm a woman, so of course... I like (love) chocolate! And I love brownies! And what I love even more... gluten-free & sugar-free brownies! I made some today and they actually turned out pretty good! Yay!

But before I continue to spread the joy, I want to remind you that these Stevia brownies are still treats, only to be used in moderation and in combination with a healthy diet full of leafy greens, fruits and other healthy nutrients!!

Alright, here's the magic recipe:

• 115 gr unsalted butter
• 75 gr raw cacao powder (superfood!)
• 1 tsp sea salt
• 2 tsp baking powder
• 3 organic eggs
• Stevia drops or powder (taste to see if it's sweet enough, Stevia is very strong!)
• 150 gr gluten-free flour
• 100 gr chopped walnuts

You can also add some raw cacao nibs if you like them.
Bake the brownie for 25min on 180°C.

xoxo