When you are thinking about the winter holidays, I am sure you don’t put into the equation Fitness and working out. But even so, I’ve noticed that there are people who take two different approaches towards being fit during holidays:

1. “I don’t see the purpose of working out because I will probably eat unhealthy food, so in the end, it won’t make any difference anymore. So why not take advantage of this period?!”
2. “I won’t even get too close to the holiday food. I will stick to my regular diet and focus on my fitness.”

Neither is a healthy approach!

If you were looking forward to the days when you would stay home in bed and do absolutely nothing but eat and watch movies, well, in addition to your requirements, try to add one thing, namely: the movement!

After every meal, especially during the holidays, allow yourself at least 30 minutes to walk.

Invite your loved ones for a walk in the park, a mountain trail, or even for a workout.

But at the same time, don’t forget to allow yourself to enjoy the holidays! Otherwise, you might end up in a miserable mood, and that’s not the way to spend the holidays. The bottom line is that depriving yourself of food won’t make you healthy and can even make you sick.

So what’s the solution? It would be best if you ate something to have the energy to work out but the traditional holiday meals and snacks are probably not the best ideas here. If you start your day with a healthy and balanced breakfast, you will get the needed resources for a great workout. As a bonus, you can enjoy a Christmas cookie as a post-workout! Healthy holiday workout recipes!

Here are some valuable tips that might be very helpful:

• There are several days of partying, so you don’t have to eat all the delicious dishes at the same meal.
• If you are at a table with several dishes and they have made you look for some more fat-rich entrees, the recommendation is that you choose fruit instead of a creamy dessert.
• Don’t go to parties on an empty stomach, especially if it’s in the evening. The strategy of skipping lunch won’t work, considering that there will be a lot of calories in the evening anyway.
• If, after a hearty meal, you think of not eating at all the next day or skipping breakfast and lunch, you might expect that in the evening, before going to bed, to get so hungry that you can’t help it. Thus, instead of being just a day with an unbalanced diet, you will extend the period and things might go crazy.
• Make sure you maintain optimal Cholesterol levels by exercising, eating vegetables, fruits, fish, and avoiding excess animal fats.
• After the holidays, try to return to a proper rhythm, with regular meals, eating vegetables and fruits.

I also prepared a quick recipe roundup for those of you who want to keep up with their fitness routine but to enjoy the holiday treats too:

Pre-workout holiday recipes

Kaleigh McMordie shared this recipe for gingerbread waffles that I love. You can easily prepare them ahead and enjoy them for breakfast.

The same goes for Kara Lydon’s gingerbread pancakes. For some extra flavor, top with a teaspoon of peanut butter, but they also taste perfectly well on their own.

Or how about some French toast? Nourished NCE’s Apple Cranberry French Toast Bake gets you instantly in the holiday spirit.

How do some energy bites sound like? Judith Sharman has this excellent recipe for Cherry Power Balls that is both slightly sweet and sour.

A slice or two of No Added Sugar Fruit and Nut Quickbread via Elizabeth Ward’s blog before an intense workout session is what makes me happy.

Post-workout holiday recipes

Since Thanksgiving, I have been making Kelli Shallal’s Pumpkin Coconut Flour Pancakes, and I am still not tired of them.

For all the potato lovers out there, you have to try the Potato Latkes made by Bonnie Giller

For something both earthy and sweet, I recommend Jennifer Hunt’s Maple Roasted Sweet Potatoes. Pair them with some protein, like chicken. This White Cheddar Cranberry Apple Stuffed Chicken via Amanda Hernandez and Jan Elliot Evans’ Wheat Berry Cranberry Salad makes a well-balanced meal.

And as probably the easiest one on this list, the Gingerbread Dessert Dip via Emily Holdorf. All you have to do is just cut up some apple slices and eat them with the delicious dip!

Fried farro with vegetables, the most straightforward recipe for a quick and easy dinner. Tasty, healthy, and ready in less than 20 minutes. If you like spicy food, you can add a few chili flakes or a few drops of tabasco sauce. It can be served as such or as a side dish next to the main dish.

When I return after a trip, I always want to enjoy all the little details that give me the feeling of home. The most effective in restoring the sense of home comfort I noticed is cooking an unpretentious but delicious dish. Fried farro with vegetables is one of the dishes that give me that comfortable feeling.

This farro with vegetables looks appetizing and smells great! In addition to the vivid colors of vegetables, we find interesting textures (soft, crunchy, etc.) and a divine taste! Umami is the taste that makes us feel good, makes us feel comfortable, and creates a special pleasure.

Fried Farro with vegetables has a rich taste and has the advantage that it immediately makes you feel full, giving you the energy you need during the day. Because it is enriched with vegetables, it also provides you with a good part of your fiber needs.

This recipe is a good idea to recycle the boiled farro leftover from the previous day as well as the various vegetables. Vegetables can be fresh or frozen: carrots, peas, peppers, corn, mushrooms, cauliflower, broccoli, zucchini, or even beans.

It is a food to share with the family, colorful and tasty, which will bring joy to everyone, and I hope you will discover its delicious aroma and texture soon.

Nutritional Information (without toppings):

• Servings: 4
• Calories: 350
• Carbohydrate: 55 g
• Sugar: 5 g
• Total Fat: 6 g
• Saturated Fat: 1 g
• Polyunsaturated Fat: 1 g
• Monounsaturated Fat: 2 g
• Protein: 18 g
• Fiber: 7 g
• Cholesterol: 0 mg
• Sodium: 205 mg
• Potassium: 450 mg

Fried Farro with Vegetables

Necessary equipment:

• a medium pot
• a medium saucepan

Ingredients:

4 servings

• 1 1/2 cup of dry farro grains
• 2 cups Champignon mushrooms
• 2 tablespoons extra-virgin olive oil
• 1 medium onion
• 2 garlic cloves
• 1 medium carrot
• 1 medium bell pepper
• 1/4 teaspoon of sea salt
• 1/4 teaspoon of ground black pepper
• 2 cups water or low-sodium vegetable broth
• 1/4 cup freshly chopped parsley
• 1 teaspoon of chili powder

Instructions:

1. Prepare the farro according to the instructions on the package.
2. Wipe the mushrooms well using clean kitchen paper towels and cut them into quarters or halves, depending on how big they are.
3. Peel the onion, wash it well and finely chop it, as well as the garlic. Finely chop the pepper, peel the carrot, wash well and pass through the grater with large holes.
4. Heat one tablespoon of olive oil in a saucepan over medium-high heat and add the mushrooms. Saute the mushrooms, without salting them, for about 7 minutes or until they soften and brown. Transfer the mushrooms to a bowl and keep them covered.
5. Add the remaining olive oil to the same pan used to cook the mushrooms and immediately add the onion, garlic, carrot, and pepper. Sprinkle with a pinch of salt and cook over medium heat, stirring constantly, until the onions are soft (4-5 minutes).
6. Then add the cooked farro and sauté it together with the vegetables, stirring constantly for 1-2 minutes.
7. Pour over the water/vegetable broth. As soon as the liquid starts to boil, reduce the heat to a minimum and cover the pan with the lid. Boil for about 8 minutes over low heat.
8. After 8 minutes, add the mushrooms to the pan. Stir gently and cover the pan again, cooking everything, farro, and mushrooms, for another 2 minutes.
9. Turn off the heat after exactly 10 minutes from the moment the water started to boil. Season with chili, salt, and pepper to taste and then cover with a lid and leave to stand for 10-15 minutes before serving, during which time the farro will absorb the last drop of liquid from the pan.

Serve the fried farro with vegetables warm, sprinkled with chopped green parsley, along with a salad of vegetables.

Healthy habits improve the quality of life over time and reduce the risk of disease and illness. It’s hard to change your lifestyle all at once; it is easier to set small goals. It is equally important to give up bad habits or negative behaviors that affect our health. Changing habits is a complex process that involves several stages. Sometimes it takes some time for changes to become new habits.

If you don’t know where to start, consider monitoring basic health behaviors, such as sleep, eating, hydration, exercise, and stress management, and see what areas need to be improved and how.

I want to give you some tips for how you can introduce small habits that lead to a healthier version of yourself. Don’t try to do everything at once, just take it slowly, be patient and you will see the results.

EATING HABITS

• Make a shopping list before going to the supermarket. During the weekend, plan ahead out all of your meals for the following week and make a shopping list based on what you are going to eat. Make sure you stick to the list when you are at the store. Don’t buy unnecessary products just because you might need them. If it is not on the list, it means you don’t need it!
• Eat at the kitchen table. Respect meal times and eat quietly, sitting at the table, not standing, and not in the car. If you pay attention to what you do, you are not distracted, and you are not on the run, the chances of eating more than you need decrease. Food must be chewed well before being swallowed.
• Eat more fruits and vegetables. We often choose to eat unhealthy snacks, because we are hungry and do not have time to prepare something to eat. Try to always have fresh fruits in your kitchen, so you won’t be tempted to eat less nutritious foods. When you get hungry in the first part of the day, a portion of fruit is ideal. When it comes to an afternoon snack, one of my favorite combos is veggies sticks and hummus.
• Have emergency healthy snacks on hand. Try to keep some fresh fruit on the table in your kitchen or even in the drawer at the office. This way, you will see them before you get to the high-calorie snacks or candies. Bring a banana to work or keep a bowl of grapes or cherries on the table. Dried fruits can be a good choice if you stick to one handful serving size.
• Organize your fridge contents. Make sure that the vegetables and fruits are the first things you see when you open the fridge. We tend to grab whatever is the closest when we open the fridge out of boredom, to have a quick snack. This will make you more likely to choose vegetables and fruits, and forget about the chocolate bars.
• Choose the right food containers. Sealed packaging for ingredients – easy-to-wash silicone bags or containers in which you can store ingredients. These bags keep them fresh and crispy for a long time.Sealed packaging for ingredients – are easy-to-wash silicone bags or containers in which you can store ingredients. These bags keep them fresh and crispy for a very long time.
  BPA-free microwave containers – BPA is a chemical used in the production of plastics and at high temperatures can have negative effects on our body. Therefore, choose BPA-free plastic packaging and containers.
  Containers suitable for the freezer – not all containers can be stored in the freezer, as they can crack at very low temperatures. However, there are special, frost-resistant containers that are ideal for cold food storage.
  Food organizers – practical plastic or glass organizers, in which you can put all the food at once. Thanks to them, you can separate in a bowl the garnish or sauce, the main course.
• Get a reusable water bottle. We are all aware of the importance of drinking enough water during the day. Reusable water bottles are a very good option when we need to stay hydrated and, at the same time, protect the environment.

EXERCISE HABITS

• Make sure to stand up at least once an hour. Take a break of 5 minutes for every hour spent sitting in a chair. Get up from your chair, have a glass of water, talk to a colleague or just walk around the office.
• Take the stairs instead of the elevator. If you have a habit of taking the elevator every time you have to climb even two floors, it’s time to give it up. Climbing stairs is an excellent physical exercise if you want to tone your muscles, improve your circulation and gain endurance. Five minutes of climbing stairs can burn up to 150 calories, so the next time you have a few more floors to climb, stop calling the elevator.
• Take a 20-minute walk every day. Walking is an ideal way to get some exercise when you can’t do an intense workout because it helps you burn calories, strengthens your leg muscles, and improve your mood.
• Don’t use the car when shopping for groceries. When you only have a few things to buy, avoid taking the car and walking to the store. You will feel the change, especially if you are one of those who created the stupid habit of getting behind the wheel even if the supermarket is on the corner. Besides the fact that you will save time because you will not have good minutes to find a parking lot, you will be more active: carrying your shopping bags home will strengthen the muscles of your arms and back.

I discovered quinoa a few years ago and use it with some frequency in my kitchen. Not daily, maybe not weekly, but at least twice a month, it still reaches our table, in one form or another. Today it happened to be in the form of a quinoa salad with vegetables. It is a type of salad that is easy to make, which can be served both as a side dish and other dishes. It’s to the liking of the whole family.

The quinoa salad recipe I propose to you today is simple and easy to adapt. Simply by adding other seasonal vegetables, we can get a new salad every time, at the same time to enjoy the superfood qualities that quinoa has.

Nutrients in this recipe

Quinoa is considered a pseudo-cereal and is one of the most popular healthy foods in the world. The little rains are rich in protein, magnesium, fiber, and iron. They are also a lent source of phosphorus and calcium especially recommended in vegan diets.

Thanks to its rich riboflavin content, quinoa provides the body with a considerable amount of energy. It is also known as vitamin B2. It also helps blood circulation in the body, thus improving its metabolism, but also the cognitive qualities of the brain. Quinoa contributes to the absorption of cholesterol, having anticancer and anti-inflammatory properties.

Eggplant is rich in water fiber, contains many calories, and gives the feeling of satiety. It contains potassium, a mineral that helps maintain heart health, and magnesium, which helps reduce stress. Vitamins A and C in the composition help maintain good immunity but also strengthen the bone system.

Bell peppers are a great package of vitamins, especially vitamin C, with a substantial antioxidant role. A cup of bell pepper contains 169% of the daily dose of vitamin C, vitamin B6, potassium, folic acid, vitamin E, vitamin A, etc. It has 92% water, and the rest of the composition is given by carbohydrates, proteins, and fats. At the same time, it has a low-calorie content: a cup of bell pepper has 45 calories. The phytonutrients in bell peppers are capsanthin (which offers an intense red color), lutein (abundant in green peppers), quercetin, and luteolin, both with an antioxidant role.

Spinach has plenty of vitamin C and vitamin B6. It’s a very well-known source of iron and folic acid, calcium, and zinc. Full of antioxidants, spinach can help with oxidative stress and improve your eye health, blood pressure, and boost your immune system.

Nutritional Information:

• Servings: 4
• Calories: 165
• Carbohydrate: 25 g
• Sugar: 2 g
• Protein: 6 g
• Total Fat: 4 g
• Saturated Fat: < 0.5 g
• Polyunsaturated Fat: 1 g
• Monounsaturated Fat: 2 g
• Fiber: 6 g
• Cholesterol: 0 mg
• Sodium: 55 mg
• Potassium: 400 mg

Quinoa with Eggplant, Spinach and Bell Pepper Salad

Necessary equipment:

• thick sieve
• a medium saucepan
• a rubber spatula
• a stockpot

Ingredients:

• 1 cup of dry quinoa
• 2 cups of filtered water
• 1 large eggplant
• 2 teaspoons extra-virgin olive oil
• 1 large red bell pepper
• 3 cups of fresh spinach
• 1/4 cup freshly chopped parsley
• sea salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C) and prepare a baking tray lined with parchment paper.
2. Put the quinoa in a thick sieve. Wash it under running cold water, shaking it. About 2-3 minutes of abundant rinsing is enough to get rid of the bitter substance. Then drain the quinoa well.
3. Pour the water into a saucepan with a generous pinch of salt. When the water starts to boil, add the quinoa all at once.
4. After the water starts to boil again, reduce the heat to a minimum and cover the pan with the lid. Simmer for about 20 minutes.
5. Before the next step, all we have to do is mix it a little with a fork to become fluffy.
6. Wash the eggplant and do not peel it (the peel will be slightly crispy after baking). Cut it into long strips and then cubes (the cubes will drop quite a bit when baking).
7. Place the eggplant cubes in a large bowl and salt them generously. Mix by hand so that the salt reaches each cube.
8. Then move the cubes in a strainer, place a weight on them (a plate turned upside down). This way, you help the juice of the eggplant drain faster. Drain for about 30-40 minutes.
   Place the eggplant cubes in the oven and drizzle with olive oil.
9. Bake for about 30-35 minutes. Halfway through, with a spatula, turn the eggplant cubes to brown on all sides.
10. Meanwhile, cut the bell pepper into thin slices.
11. Over the chilled quinoa, add baked eggplant, bell pepper, onion, spinach, and the finely chopped green parsley. Season with salt and pepper and toss well to combine.

What would you say about a smoothie to increase your energy level after an intense workout? Getting the nutrients in the liquid form after a workout can be the easiest option to nourish your body in the quickest way possible!

Smoothies have become increasingly popular in recent years. Delicious, easy to prepare, full of vitamins and minerals, and consistent as a snack between meals, these drinks conquer us with their appearance, an extremely tasty one.

Whether you want to fill yourself with energy from the early hours of the morning, restore your body balance, or lose a few extra pounds, a smoothie is the perfect solution to be healthier and feel fit. In addition, you will never get bored of them, especially since you have so many delicious smoothie recipes to choose from that you will indeed find some that will awaken your appetite and imagination.

And if we still haven’t convinced you of the benefits of this drink, here are five other reasons why you should include smoothies in your diet:

It can help you not skip meals

How many times have you missed a meal for lack of time? According to Nourished, breakfast is the meal most people skip, in the morning rush, when they have to get ready for work, to help the little ones get dressed for school, or when they happen to wake up later than the alarm rang.

If you sometimes find yourself in such situations, you should know that a smoothie can be prepared in just a few minutes, and you can use ingredients that turn it into a complete meal. This harmful habit often makes you eat more at the next meal or choose foods that are not exactly healthy.

It helps you eat more fruits and vegetables

Fruits and vegetables are essential in a healthy diet, but we often consume enough to enjoy their nutrient intake. On the other hand, if you make a habit of preparing smoothies daily, you will be able to successfully include in your diet even vegetables that you rarely eat, such as spinach or kale.

Represents a suitable snack after a workout at the gym

We need protein to increase our muscle mass but also to help our muscle tissue recover faster. That’s why smoothies are so popular with athletes, even performance athletes. The fact that you can customize this drink according to your tastes and needs is an indisputable advantage. All you have to do is take the smoothie with you to the gym and consume it immediately after training to rehydrate your body and restore your energy. If you work out at the gym, then check out more ideas for meals and snacks in this article.

Even if you’re not working out, smoothies are the perfect snack at any time of the day. You can make them with almost any kind of fruit or vegetable, and they are a significant source of vitamins, minerals, and proteins.

You can use this colorful smoothie to sneak some vegetables into your children’s diet; they will enjoy the delicious taste without noticing the greens.

Nutritional Information Per Serving (when made with unsweetened almond milk):

• Calories: 310
• Carbohydrate: 35 g
• Protein: 25 g
• Sugar: 20 g (don’t worry, it is the natural sugar from fruits)
• Fiber: 11 g
• Total Fat: 10 g
• Polyunsaturated Fat: 7 g
• Monounsaturated Fat: 3 g
• Cholesterol: 0 mg
• Sodium: 195 mg 13 % Potassium: 330 mg 7 %

Purple Energy Berries Smoothie

Necessary equipment:

• high power blender

Ingredients:

For 2 servings

• 1 scoop of protein powder (choose whatever flavor you like)
• 1/2 cup of frozen cranberries
• 2 cups of frozen raspberries
• 1/2 cup of frozen blueberries
• 1 cup of plain Greek yogurt
• 2 teaspoons of pure vanilla extract
• 1 tablespoon of chia seeds
• 2 cups baby spinach
• 1 cup of unsweetened milk (almond, cashew, coconut)
• ice cubes, optional

Instructions:

1. To the bottom of the blender, add the protein powder first, then frozen fruits, yogurt, chia seeds, baby spinach, and finish by pouring over the milk and ice cubes. Pulse for about one minute or until the smoothie reaches a smooth consistency.
2. Pour into a glass and enjoy!

The inspiration for this recipe came from one of my office colleagues, who loves to eat hummus with veggie sticks. I’ve seen her enjoying this quick snack so many times that I ended up wanting to give it a fancy twist and create my version to eat hummus.

A recipe is exceptional when it turns into a natural experience for the one who eats the dish when it manages to create a unique sensation, a memory like “do you remember when you made us zucchini with hummus? People eat first out of their eyes, and the food must rather be good-looking, then delicious. All we need is a dose of creativity and courage to try new things! We can all manage to do this by improvising with the more or less banal ingredients we have at home.

They are festive and elegant. In addition, they have a particular taste offered by the mixture of garam masala and turmeric. All these spices provide benefits for the body.

Garam masala is a mixture of Indian spices which contains:

• nutmeg
• cumin
• coriander
• pepper
• clove
• nutmeg
• cinnamon

Garam masala is used to season dishes based on meat, vegetables, lentils, chickpeas, or rice. It is a valuable spice in the kitchen, highlighting even the most common dishes.

Zucchini has a nic dark green and a glossy coating. A large part of the antioxidants are in their peel, so it would be preferable not to remove it altogether. They are an excellent source of potassium, with a higher content than bananas. Another benefit of zucchini is that it is rich in vitamin B-complex (B1, B6, B2, B3). It contains minerals such as zinc and magnesium, which help maintain blood sugar levels and is recommended for people with diabetes.

This is also an excellent opportunity to save the hummus that you made some days ago, and you almost forgot about it!

To get perfect sliced zucchini pieces, you will have to slice until you carefully reach the zucchini’s middle. Unfortunately, the outside parts won’t work to make the rolls because of their shape. But, don’t panic! I don’t like food waste! Here is what you can do to save those: chop them finely and add to the hummus to give it a crunchy texture.

If you avoid gluten, these zucchini rollatini will successfully replace the classical piece of bread. The combination of zucchini and hummus is delicious. You can serve the rollatini as an appetizer, and I am sure your guests will be surprised to discover the exciting combination of flavors.

Zucchini Rollatini with Hummus and Garam Masala

Necessary equipment

• a sharp knife
• a paper towel
• toothpicks

Ingredients

• 1 pound of zucchini
• 1 cup of hummus (ideally homemade, but you can also use bought one)
• 2 cups of baby spinach
• 1 teaspoon Garam Masala mix

Instructions

1. Wash and peel the zucchini.
2. Keep the scraps and chop them. Set them aside.
3. Then, cut the zucchini lengthwise into 1/8 inch slices using a sharp knife.
4. Place the zucchini slices on a paper towel and press gently to remove the excess moisture.
5. Finely chop baby spinach.
6. Mix the hummus with the chopped scraps and chopped baby spinach pieces.
7. Scoop a spoonful of the hummus and spinach mixture onto one end of each zucchini slice.
8. Carefully roll the zucchini slices up. Make sure the hummus stays in the center of the rollatini.
9. If you want to make sure the rolls keep in place, insert a toothpick into each roll.
10. Transfer all the rolls onto a serving plate or store them in the fridge and you’ll have a great snack to grab to enjoy at the office!

The Sloppy Joe recipe is believed to have its origins in the 1950s when minced meat sandwiches were in vogue. Legend has it that a chef named Joe from Iowa added tomato sauce to regular minced sandwiches, and that’s how Sloppy Joe’s burgers were born.

My version of Sloppy Joe’s is made with lentils, so they will be ready much more quickly.  You can enjoy it either on a whole-wheat fluffy bun, just like in the classic, or on top of mixed salad greens. This vegan version of Sloppy Joe is not only full of flavors but also very healthy!

Although it’s definitely a little harder to eat than a regular burger, the Lentil Sloppy Joe is so delicious and easy to prepare that it’s definitely worth the effort.

Nutrients in this recipe

Although lentils are a healthy food, few people choose to eat them constantly.
For example, the composition of lentils contains B vitamins, magnesium, zinc, potassium, and iron. In addition, lentils contain 25% protein, being a good alternative for periods when you do not eat meat or have a vegetarian diet.

Although there are several types of lentils, and the nutrients they contain may differ from case to case, 1 cup of cooked lentils generally provide:

• 230 calories;
• 39.9 grams of carbohydrates;
• 17.9 grams of protein;
• 0.8 grams of fat;
• 16.6 grams of fiber;

Bell pepper is very fragrant and has many health benefits, being rich in antioxidants, vitamins, and minerals. It contains 92% water, and the rest of the composition is given by carbohydrates, proteins, and fats. Medium bell pepper contains 169% of the daily dose of vitamin C, vitamin B6, potassium, folic acid, vitamin E, vitamin A, etc. The phytonutrients in bell peppers are capsanthin (which offers an intense red color), lutein (abundant in green peppers), quercetin, and luteolin, both with antioxidant roles. At the same time, it has a low-calorie content: a cup of bell pepper has 45 calories

Jalapeno peppers – if you make a constant effort to eat healthier, it would be good to make a habit of eating hot peppers, especially jalapenos. They come bundled with a lot of benefits. If you do not have a problem with spicy food, you can consider yourself lucky. You have a lot to gain in terms of health if you put hot peppers in your diet. Jalapenos, hot green peppers, a slight bulging at the base have come to be considered a superfood. And that is thanks to the active ingredient inside, called capsaicin.

Many people consume large amounts of sugar, probably more than they actually need. Maple syrup is one of the sweeteners that is a good alternative to sugar replacement if consumed in moderation. Good quality natural sweeteners, such as maple syrup, contain higher levels of beneficial nutrients, antioxidants, and phytochemicals, unlike white table sugar. When consumed in adequate amounts, the benefits of maple syrup are related to reducing inflammation, providing nutrients, and proper management of blood sugar.

Nutritional Information:

• Servings: 6
• Calories: 205
• Carbohydrate: 36.5 g
• Sugar: 10 g
• Protein: 11 g
• Total Fat: 3 g
• Saturated Fat: < 0.5 g
• Polyunsaturated Fat: 1 g
• Monounsaturated Fat: 1.3 g
• Fiber: 10 g
• Cholesterol: 0 mg
• Sodium: 320 mg
• Potassium: 700 mg

Lentil Sloppy Joe’s

Necessary equipment:

• a medium pot
• a large saucepan
• a rubber spatula

Ingredients:

6 servings

• 1 cup of dried red lentils
• 2 medium red bell peppers
• 1 large yellow onion
• 2 medium tomatoes
• 3 garlic cloves
• 4 oz of low-sodium tomato paste
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons of organic maple syrup
• 1 teaspoon of chili powder
• 1/2 teaspoon of dried oregano
• a pinch of cayenne powder
• a pinch of sea salt

Instructions:

1. Rinse lentils then add them to a medium pot. Cook them according to package instructions.
2. Dice the bell peppers, onion, tomato, and mince the garlic cloves.
3. Heat a large saucepan over medium heat and add olive oil.
4. Add in the minced garlic and saute for about 1 minute.
5. Then add in the diced bell peppers, tomato, and onion. Stir well to combine and continue cooking with a lid on for up to 5 minutes.
6. Add in cooked red lentils, and tomato paste. Mix well to combine.
7. Add in all of the spices and leave to simmer under a cover for about 5 minutes.
8. Remove the saucepan from heat and pour the maple syrup. Stir gently to coat everything in sauce.
9. Heat a bun if you will serve Sloppy Joe on it or prepare a quick mixed greens salad.

An easy recipe for a healthy breakfast or snack: strawberry bars with dark chocolate, made with rolled oats and sweetened with bananas. Without sugar, white flour, or butter, everyone has a much healthier substitute in this recipe: rolled oats instead of flour, coconut milk instead of butter, and fruit as a sweetener.

Is there anyone who doesn’t love strawberries? I sure do! Whenever strawberries are in season, I always try to find a way to include them in my diet and also create delicious recipes. If you don’t have the time to cook them all, you can always freeze a few batches and enjoy them later, no matter the season.

I’ve asked myself what I could prepare to eat as a pre-workout snack, and I immediately realized I could combine some fresh strawberries with oats and dark chocolate. The result? Some fantastic and nutritious bars, which have a heavenly taste. As for the macronutrients, they contain healthy carbohydrates, which will give you the needed boost of energy and plenty of fibers. Eat the bars before your workout, and you will feel like you will be able to move the mountains (I am not kidding)! But, don’t forget, the balance is the key, so don’t eat more than one bar, because even though they are healthy, they are also calorie-dense.

When you feel deprived of energy or something sweet, these snacks bring you extra protein and energy. I know it sounds like a TV commercial, but believe me, they are also healthy and can successfully replace unhealthy snacks between meals.

I admit that, not infrequently, I feel like something sweet when I sit for a long time and work at the computer. So I make sure to have delicious and healthy snacks on hand, such as these super delightful protein bars.

This recipe is so easy to make at home that there is no point in buying bars from the store. Especially since this way, you have total control over the ingredients, and you know everything they contain.

They consist of a “base” of cereals, pseudo-cereals, dried fruits, and a “binder” that can be peanut butter or coconut oil. Let’s not forget the sweet element of honey, maple syrup, or a little dark chocolate. The formula is ready, it remains to see the proportions, and as you can imagine, the combinations can be endless.

Dark Chocolate Strawberry Oat Bars

Necessary equipment:

• a medium baking dish
• a large mixing bowl
• 2 medium mixing bowls
• a whisk
• a rubber spatula

Ingredients:

16 servings

• 1 1/2 cup of rolled oats
• 1 1/4 cup of oat flour
• 2 tablespoons of chia seeds
• 1 teaspoon of baking powder
• 1/2 teaspoon of sea salt
• 2 medium eggs
• 1 1/2 cup coconut milk (unsweetened)
• 1/4 cup of melted coconut oil
• 1 tablespoon of organic maple syrup
• 2 teaspoons of pure vanilla extract
• 2 cups of fresh strawberries, chopped
• 1 banana, sliced
• 1/4 cup almonds, crushed
• 2 teaspoons of corn starch
• 1 tablespoon of orange juice
• 1/4 cup dark chocolate, finely chopped

Instructions:

1. Preheat the oven to 350°F (175°C) and prepare a baking dish greased with coconut cooking spray.
2. Combine the rolled oats, oat flour, chia seeds, baking powder, and sea salt in a medium mixing bowl.
3. In a large mixing bowl, whisk the eggs, milk, coconut oil, maple syrup, and vanilla extract.
4. Transfer the dry ingredients to the wet ingredients and fold them in carefully. Mix only until combined.
5. Combine the chopped strawberries, sliced banana, crushed almonds, orange juice and corn starch in a medium bowl. Stir well to combine.
6. Pour half of the oat batter into the prepared baking dish into an even layer.
7. Add the strawberries and banana mixture over.
8. Sprinkle the chopped dark chocolate pieces on top.
9. Top with the remaining half of the oat batter and smooth it down using a rubber spatula.
10. Bake in the preheated oven for 20 to 25 minutes or until slightly golden.
11. Take out of the oven and allow them to cool down for about 10 minutes.
12. Slice into square or bar-shaped pieces.
13. You can store the bars in an airtight container in the fridge for up to five days. Another option is to freeze the bars and warm them up in the microwave when needed.