If we want to be in good physical and mental condition, physical activity must become our main ally. Regular exercise helps us tone our muscles, burn fat deposits, thus controlling body weight, and, last but not least, stimulates the production of endorphins, the hormone of “happiness”.

It is known that sport strengthens immunity, improves memory through the supply of oxygen to the brain, and reduces the risk of heart disease. The whole body benefits from physical activity. And to potentiate its effect, it is recommended to harmonize it with a healthy and intelligent diet.

The timing and type of food you eat before and after training can significantly impact how your body reacts to the effort it is subjected to. That’s why we have prepared some suggestions for you to consider when preparing your pre and post-workout meals.

Let’s go over what a perfect mini-meal should contain first:

Pre-workout Meal

Pre-workout food intake largely determines performance. When eating, it is essential what nutrient content it has and whether it is adapted to your type of exercise. One is to want to lose weight and quite another to aim to maintain fitness.

During exercise, you consume fat from adipose tissue and carbohydrates from glycogen stores in muscle and liver. On the other hand, if you have a high-carbohydrate meal before training, you will consume carbohydrates as an energy substrate and less fat.

Pre-exercise meals should contain both protein and carbohydrates. Slow-absorbing carbohydrates (bread, potatoes, rice) will give you a feeling of long-term satiety. On the other hand, fast-absorbing carbohydrates (for example, natural fruit juices) will provide you with more energy, which will be especially useful during your workout.

Post-workout Meal

Effort recovery is an essential section in maintaining performance. Thus, if you recover properly, you can train the next day successfully. Otherwise, you end up with only muscle pain, fatigue, and decreased performance.

Exercise consumes your reserves of muscle carbohydrates (glycogen) and can also be followed by the destruction of muscle fibers, effects that must be remedied by proper recovery and recovery.

If you can’t have a meal right after exercise, you can have a snack containing carbohydrates and protein, such as a banana or protein bar (you can find many ideas on the blog) in the first 30-60 minutes after exercise.

Remember that your meals need to be balanced and varied, so make sure you add fruits and vegetables so you don’t deprive yourself of other essential nutrients.

When considering what to eat before your morning workout, think of three things:

• How much time do you have before training?
• What type of movement and intensity do you plan?
• How long will your training last?

You’ve probably heard all sorts of recommendations about breakfast – and it varies a lot because every person is different. Some people feel weak or lazy if they do not eat a large meal and others swear they have stomach cramps if they eat anything heavy.

When you exercise, your body focuses on feeding the muscles that work instead of concentrating on digestion – so eating a large, heavy meal too close to intense movement can cause you significant stomach pain. The key is to have a healthy fuel intake without overdoing it.

1. How much time do you have before training?
Synchronization matters the most – you don’t want to choose a vast and cumbersome breakfast if you plan to do intense cardio in the next twenty minutes. If possible, try to wake up an hour before your workout to hydrate and introduce some food into your system. If you have two or three hours before going to the gym, you can eat a more substantial meal.

2. What type of movement and intensity do you plan?
A few extremes here can even impact the best type of breakfast – if you plan a long aerobic cardio workout, you will want to focus on high-quality carbs as your leading food group. If you go for a quick weight lifting or HIIT session, it is less important to have long-lasting fuel. Somewhere in the middle? Try different options and discover what makes you feel best.

3. How long will your training last?
If you know, you’ll be in and out of the gym in less than 30 minutes, and you probably won’t need a massive table to support your energy. If you run a long marathon workout, you will need to plan for fuel and DURING your training.

MINI MEAL IDEAS

Considering all the above information, your meals should still combine the three macronutrients – carbohydrates, fats, and proteins. Our muscles primarily use carbohydrates for energy, so they are a group of foods you do not want to go over. Here are some ideas for breakfast meals, from low to high calories, depending on the workout you have planned and the timing.

A full meal (2 or more hours before your workout)

• Whole grain toast with peanut butter and banana slices, sprinkled with honey
• Omelet with vegetables
• Overnight Oats – old-fashioned oats soaked overnight in yogurt or milk with chia seeds and frozen berries

Light meal (1-2 hours before your workout)

• Whole grain tortilla with an egg omelet and shredded cheese
• Yogurt with granola and diced apple sprinkled with cinnamon
• Smoothie with berries, spinach or kale, and hemp powder

Pre-workout snack (1 hour or less before your workout)

• Banana
• Half a protein/energy bar

This recipe dish with ricotta and spinach makes a delicious meal, ready in 15 minutes: simple, fresh ingredients, delicious flavors, and minimal effort.

When you think of Italian food, what first comes to mind? Spaghetti is one of the most famous dishes in Italy. However, we find spaghetti recipes, some more Italian, others more adapted to the local culture.

Italians say that pasta is best al dente, so you can feel the texture in the teeth when you taste them, without melting too quickly because they are over-cooked. Housewives in Italy continuously mix the pasta with a wooden fork to boil it evenly and put cold water over the cooked pasta only when served with salads. Italian pasta captures the authentic taste and perfect consistency just by adding flavors and sauces but without exaggeration.

Originally from central and southern Italy, ricotta is one of the freshest Italian cheeses. It is made from cow’s milk whey and has a creamy texture. It is ideal for a balanced diet because ricotta, by its nature, is low in fat, rich in protein and calcium. The name comes from its manufacturing process, namely the heat treatment of whey. After the first boiling is carried out to produce the cheese, a second boiling occurs at 85 ° -90 ° C. Therefore, the whey is refrigerated (“ricotta” in Italian), and the curd obtained is drained before being cooled.

This sauce has become one of my favorites. Mix creamy ricotta, garlic, extra virgin olive oil, and lemon, and your pasta sauce is ready.

If you are a big fan of lemons like me, you will like how their juice turns a simple dish into a spectacular dish. Mmmm… and what about the creamy ricotta? Easy to make, economical, perfect for your carbohydrate cravings!

I usually make this recipe in the spring, when all the fresh ingredients are in season, especially the spinach. Vegetables farmed locally contain more antioxidants and better quality, and besides that, we support local farmers when buying from them.

Ricotta Spinach Pasta

Necessary equipment:

• a medium pot
• a medium skillet

Ingredients

4 servings

• 1 8oz package of whole-grain spaghetti
• 1 cup Ricotta cheese
• 2 teaspoons of extra-virgin olive oil
• 2 garlic cloves, minced
• 1 tablespoon freshly grated lemon peel
• 1 teaspoon of oregano
• 2 or 3 tablespoons lemon juice
• 1/4 teaspoon of sea salt
• 1/4 teaspoon of freshly ground black pepper
• 2 cups baby spinach
• optional: parmesan cheese for topping

Instructions:

1. Bring a medium pot with water and a pinch of salt to a boil. Cook the pasta according to the instructions. Drain the pasta and set them aside. Reserve a cup of pasta water.
2. Mix ricotta, olive oil, garlic, lemon peel, oregano, and lemon juice in a medium bowl. Season with salt and a good pinch of freshly ground pepper. Mix well, taste, and make sure you are satisfied with the taste.
3. Add cooked pasta to a skillet, together with the spinach, and stir gently to combine.
4. Then add the ricotta mixture, 1-2 tablespoons of pasta water, and mix well if you think it’s too thick. Add more pasta water if necessary to get a smooth and creamy texture.
5. Serve the pasta with a drizzle of oil and a sprinkle of parmesan if you prefer.

I’m a big fan of oatmeal! I could eat oatmeal for breakfast my whole life. It’s so filling and tender as a way to topping that you can’t get bored of it.

I must admit that about 3-4 years ago, I wouldn’t say I liked oatmeal too much; instead, I used to eat a package of cereals full of sugar and other fake flavors in stores. I introduced oatmeal in my diet only after I started paying more attention to all the ingredients and products I ate and researched their benefits on the body. In short, I made healthier choices that had a positive effect on my health.

Going from a slightly messy diet, in which we ate chaotically, to a much cleaner diet, I discovered a lot of delicious recipes, including the common porridge. Over time, I kept trying dozens of variants and combinations until I managed to perfect them. In this way, I set a base, which I use for each recipe, then follow the most exciting part: the topping.

Many people make the mistake of adding sugar, too many sweeteners, or syrups. In this way, oatmeal becomes too high in calories and moves away from the concept of being healthy. To enrich the porridge from a nutritional point of view, add seeds (chia, flax, hemp), oilseeds (nuts, almonds, hazelnuts, cashews), all in small quantities (one or two tablespoons. Do not add sugar at all, but instead sweeten the porridge with a teaspoon of honey or maple syrup, fresh fruits with a low glycemic index (berries, kiwis, apples); you can also add dried fruits but in small quantities.

For today’s recipe, the lucky combination is wild blueberries and apples!

Wild blueberries are much healthier than regular blueberries. It doesn’t mean that you should stop eating regular blueberries, but rather that if you have a choice between the two, go for the wild ones! They have a higher amount of fiber and less sugar, making them a perfect addition to any healthy meal. I love adding them as topping on pancakes or in oatmeal for some additional fruit serving.

Nutritional Information (without toppings):

• Calories 330
• Servings: 5
• Carbohydrate: 56 g
• Sugar: 10 g
• Added Sugar: 0 g
• Total Fat: 8 g
• Saturated Fat: 1 g
• Protein: 16 g
• Fiber: 15 g

Wild Blueberry Oatmeal with Apples

Necessary equipment:

• a medium pot

Ingredients:

5 servings

• 2 medium apples
• 2 cups of unsweetened plant-based milk
• 1 cup of rolled oats
• 2 tablespoons of chia seeds
• 2 teaspoons of cinnamon
• 1 teaspoon of pure vanilla extract
• 1 teaspoon of powdered ginger
• 1/4 teaspoon of sea salt
• 2 cups of frozen wild blueberries
• optional toppings: natural peanut butter or flaked almonds

Instructions:

1. Dice the apples.
2. Place all the ingredients (except wild blueberries) in a glass mixing bowl.
3. Put all the ingredients listed above in a medium pot, mix and simmer for 3-4 minutes until the oatmeal has absorbed almost all the liquid.
4. Mix the porridge with a spoon from time to time to prevent it from sticking to the pot.
5. When the oatmeal has absorbed the liquid, transfer the porridge from the pot into serving bowls.
6. Enjoy warm and nutritious oatmeal in the morning.

If you are in a hurry in the morning, you can let the oatmeal soak overnight, and in the morning, you can heat the mixture, then add the rest of the ingredients. You will get a good breakfast, which will be rather a delicious dessert.

Sheet pan tofu and veggies are very fast, and it has pleasant textures and fresh and brave flavors. These baked vegetables are extraordinarily easy and quick to prepare and taste fantastic!

Health is always in vogue, and since vegetables should not be missing from a healthy lifestyle, all that remains is to discover how we can integrate more into our daily diet and make them as tasty as possible. Baked vegetables are very delicious and retain many nutrients, which support our immunity and give us enough energy to do everything we want in one day.

Tofu is an ingredient with a neutral taste but extremely sensitive to the flavors of spices. It is incredibly versatile and adapts to many cooking styles, always giving an exceptional taste to the dishes. It is an excellent choice to make up for the lack of protein in meat and has a consistent intake of good fats in the diet.

You can’t imagine how delicious these vegetables are on the tray! Whole garlic cloves, sprinkled over vegetables, give them a subtle flavor. This recipe has no fixed quantities and ingredients. You can juggle them depending on the vegetables available and the number of people. Obviously, in addition to the vegetables I used, others can be successfully included in this combination, for example, peas or mushrooms of all kinds.

And as for a different side, if you need a high calorie intake, I recommend you pair this recipe with brown rice or even quinoa. You can leave it to boil in a pot while the sheet pan tofu is in the oven so you don’t need to spend more time in the kitchen.

Let’s see what’s with the recipe!

Sheet Pan Tofu and Veggies

Necessary equipment:

• a clean kitchen towel
• a cutting board
• a sharp knife
• a medium mixing bowl
• a whisk
• a sheet pan

Ingredients:

6 servings

• 1 package of firm tofu
• 1 lb of sweet potatoes
• 2 medium zucchini
• 2 medium red bell peppers
• 1 medium red onion
• 1 large broccoli head
• 3 garlic cloves
• 1/4 cup freshly chopped coriander

For sauce:

• 2 tablespoons of sesame oil
• 1 tablespoon of organic maple syrup
• 2 tablespoons of soy sauce
• 1 teaspoon of powdered ginger
• a pinch of black pepper

Instructions:

1. Preheat the oven to 400°F (200°C) and prepare a baking tray with parchment paper.
2. Drain the tofu, and place it on a clean kitchen towel. Fold to remove all the moisture.
3. Dice the sweet potatoes, zucchini, bell pepper, and onion.
4. Chop the broccoli and mince the garlic cloves.
5. Add sesame oil, maple syrup, soy sauce, ginger, black pepper, and whisk to combine in a mixing bowl.
6. Cut the drained tofu into small cubes.
7. Place the vegetables and diced tofu onto the prepared baking tray and cover everything with the sauce.
8. Bake for about 15-20 minutes.
9. When serving, sprinkle freshly chopped coriander on top. The vegetables are spicy, with a pleasant, slightly crunchy texture, and tofu is fragrant and delicious!

Pasta Salad with Black Beans and Cashews can be a quick and tasty solution for dinner, but also for lunch. Beautifully colored, full, spicy, this salad is very tasty!

The salad can be done in about 10 minutes as long as you soak dry beans during the night, which doesn’t require almost any effort. If you are really in a pinch and don’t have any time, canned beans will also work, they will just need to be drained and thoroughly rinsed. All you have to do is just boiling the whole grain pasta, add the cashews, and then combine all the ingredients in a food processor. It is a simple, satisfying, and lightly spicy dish!

Nutrients in this recipe

To start with, a cup of black beans provides 64% of the required amount of daily recommended fiber intake, 42% of the daily requirement of potassium, and also 42% of the required amount of protein. Moreover, black beans are a good source of calcium, magnesium, vitamin B6, and iron. The composition of black beans provides a large amount of protein, making them an excellent choice for people who avoid eating animal products. Black beans contain all 9 essential amino acids in varying amounts – which makes them a complete protein.

Spinach is considered a vital food for the entire digestive tract (stomach, duodenum, small intestine, large intestine). Basically, spinach is the best organic material for cleansing, rebuilding, and regenerating the intestinal tract.
The benefits of spinach are due to the multitude of nutrients it contains minerals, vitamins, pigments, and phytonutrients, including potassium, manganese, zinc, magnesium, iron, and calcium.

Capsaicin is the active ingredient in hot peppers and is the compound that gives them a spicy taste. It is a type of capsaicinoid and is a very strong irritant. However, there are a number of impressive health benefits to using capsaicin. Consumption of peppers and spicy foods is often encouraged for metabolic strength and the immune system.

Coriander leaves are a good source of fiber, calcium, magnesium, manganese, and iron. It also contains 11 components of essential oils and six types of acids, including ascorbic acid or vitamin C, each with several beneficial properties on the body. Coriander seeds are rich in phytonutrients and have a nutritional profile similar to that of coriander leaves.

Corn contains nutrients such as vitamins B and C, fibers, magnesium, and potassium, but also two of the most important antioxidants: zeaxanthin and lutein. Corn provides a large amount of fiber, and it should be noted that it does not contain gluten.

Cherry tomatoes represent the smallest variety of tomatoes, which, as the name suggests, are generally the size of a cherry. They can be round or elongated, black, yellow, red, green, or green with red stripes. Despite their small size, cherry tomatoes are rich in vitamins and minerals. A cup of cherry tomatoes contains 1.3 grams of protein, 1.8 grams of fiber but also a dose of other vitamins and minerals essential for good health, including vitamins E, A, and C, and lycopene, an antioxidant that helps to prevent cancer.

Pasta Salad with Black Beans and Cashews

Necessary equipment:

• a medium stockpot
• two small pots
• a food processor
• a large bowl

Ingredients:

4 servings

• 2 cups of whole-grain pasta or plant-based pasta (lentils or chickpea pasta)
• 1/2 cup of cashews
• 1 cup of frozen spinach
• 1 cup of roasted red peppers
• 3 garlic cloves
• 1 jalapeno pepper
• 1/4 cup of freshly chopped cilantro
• 1/8 teaspoon of sea salt
• 2 cups of black beans
• 1/2 can sweet corn, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/4 teaspoon of ground black pepper

Instructions:

1. Pour water into a stockpot and bring to a boil. Add the pasta and cook according to package instructions. Drain and set it aside.
2. In a smaller pot, add 1 cup of water and bring to a boil. Add the cashews and boil for about 10 minutes to soften them up. Drain and set them aside.
3. In another pot, heat the frozen spinach to quickly thaw it.
4. Put the drained cashews, red peppers, garlic, jalapeno pepper, cilantro, sea salt, and black pepper in a food processor. Pulse until the mixture is smooth.
5. Mix the cooked pasta with beans, sweet corn, cherry tomatoes, spinach, and pepper mixture together in a large bowl. Serve while still warm.

It is becoming an increasing pleasure for me, and it is also a challenge to adapt the classic recipes to the low-carb diet without the traditional white flour and sugar. Because it’s pumpkin season, I made pumpkin muffins using spelt flour and sweetened them naturally with a ripe banana. Thanks to the result, I enjoy a muffin and show it to you below, step by step. Why are rolled oats beneficial for you? First of all, they are rich in fibers, so y you won’t feel hungry for at least 3 or 4 hours. Secondly, you can cook not only porridge but also bake delicious muffins or other sweet treats. And what is the beauty of the pumpkin? It is dietary, low in calories, and contains many valuable vitamins. It serves as a base for many dishes – from pies to garnishes.

Spelt pumpkin muffins will please even those who don’t like rolled oats. They are scented, moist, golden, delicious, and satisfying! You can enjoy them for breakfast or as a light evening snack.

Nutritional Information (without toppings):

• Serving Size: 1 Muffin
• Servings Per Recipe: 10
• Calories: 120
• Carbohydrate: 23 g
• Sugar: 4 They have the perfect light and fluffy texture that will bring you some comforting warmth with a rich cinnamon flavor. g
• Protein: 4 g
• Total Fat: 1.5 g
• Saturated Fat: <0.5 g
• Fiber: 5 g
• Cholesterol: 0 mg
• Sodium: 125 mg   5 %
• Potassium: 150 mg 3%
• Vitamin A: 16 %            Thiamin: 12 %        Riboflavin: 13 %
• Niacin: 5 %                   Vitamin B6: 4%       Vitamin B12: 3%
• Folate: 8 %                   Vitamin C: 3 %        Vitamin E: 2 %
• Calcium: 5 %                Iron: 6 %                 Zinc: 3%
• Magnesium: 3 %          Phosphorus: 2 %

The percentage sign refers to the daily recommended value. This value may be higher for you if you are an athlete or have a particular nutritional deficiency.

Spelt Pumpkin Muffins

Necessary equipment:

• a small bowl
• a medium bowl
• a large mixing bowl
• a fork
• a hand mixer
• a muffin tin
• a cooling rack

Ingredients:

10 muffins

• 1 flax egg (1 tablespoon of ground flax seeds mixed with 2 tablespoons of water)
• 1 large ripe banana
• 3/4 cup of pumpkin puree
• 1/2 cup of unsweetened plant-based milk
• 2 teaspoons of vanilla extract
• 1 cup of dry rolled oats
• 1 cup of whole-grain spelt flour
• 2 teaspoons powdered stevia
• 2 teaspoons of pumpkin spice
• 1 teaspoon of baking powder
• 1 teaspoon of cinnamon powder
• 1/2 teaspoon of baking soda
• coconut cooking spray oil

optional toppings:

• 1/4 cup of chopped almonds

Instructions:

1. Preheat the oven to 375°F (190°C) and prepare a muffin tin.
2. Make the flax egg by mixing the flax seeds with water in a small bowl. Let it sit for at least two minutes.
3. In a medium mixing bowl, mash the ripe banana with a fork as much as you can.
4. Add the pumpkin puree, milk, flax egg, and vanilla extract. Use a hand mixer to combine all the ingredients thoroughly.
5. Combine the oats, flour, stevia, pumpkin spice, baking powder, cinnamon, and baking soda in another bowl.
6. Carefully incorporate the dry mixture into the wet mix.
7. Mix with a hand mixer but only until combined. Be careful not to overmix.
8. Spray the muffin tin with cooking spray and pour the batter evenly into each space on the container.
9. Bake for about 20 minutes. Check with a toothpick to check if they are baked.
10. Remove from the oven and transfer to a cooling rack. Set aside to cool down for at least 5 minutes.
11. Sprinkle with chopped almonds on top immediately after.
12. Serve them while still slightly warm. Store in an airtight container in the fridge for up to 5 days.

I admit that whenever I organize a home party, it takes me a while to make a list of all the dishes I am going to prepare. It’s not as easy as just making more portions of the same food I usually cook for my family. The most challenging aspect is that our guests for the party include vegetarians, vegans, meat-eaters, people with allergies, Celiac disease, and so on. So, I need to be careful and do some smart choices in order to make sure everyone will be happy and not go hungry.

I usually simply try to choose foods that can be easily enjoyed by everyone, no matter their dietary preferences. For me, these Bean Burger Sliders on Sweet Potato Buns are a great fit!

You might already know that I have other recipes for veggie patties on the blog (like the lentil leek burgers), but this one is by far the quickest to make which makes it great for parties. All you need is a food processor or a high-power blender and of course, a grill.

I present you a delicious dish recipe that, accompanied by a garnish of grilled vegetables, can be a delicious meal, even for the most capricious!

Nutritional Information (for one serving):

• Servings: 16
• Calories: 130
• Protein: 7g
• Carbohydrate: 23 g
• Fiber: 7 g
• Sugar: less than 1 g
• Total Fat: 3 g
• Saturated Fat: 0 g
• Polyunsaturated: 1 g
• Monounsaturated: 1 g
• Cholesterol: 0 mg
• Sodium: 130 mg
• Potassium: 115 mg
• Vitamin A: 90%
• Vitamin C: 63 %
• Calcium: 12%
• Iron: 10%

The percentage sign refers to the daily recommended value. This value may be higher for you if you are an athlete or have a particular nutritional deficiency.

Bean Sliders on Sweet Potato Buns

Necessary equipment:

• a small bowl
• a food processor OR a high power blender
• a large mixing bowl
• a parchment paper

Ingredients:

• 2 large sweet potatoes
• 2 tablespoons of avocado oil
• 1 flax egg
• 2 cans of low-sodium black beans or red kidney beans
• 1 can of low-sodium garbanzo beans
• 1 cup of oat bran
• 2 tablespoons nutritional yeast
• 1 can of green hatch chiles
• 2 teaspoons of garlic powder
• 1 teaspoon of chili powder
• 1 teaspoon of cumin powder
• 1/2 teaspoon of black pepper
• 1/2 teaspoon of red paprika
• 1/4 cup of garbanzo bean flour

Instructions:

1. Peel and cut the sweet potatoes into 1/2 inch slices and lightly drizzle with avocado oil. Set aside for now.
2. To make the flax egg combine 1 tablespoon of ground flax seeds with 2 tablespoons of filtered water. Set it aside.
3. Drain the black beans and garbanzo beans and rinse them well.
4. Place the garbanzo beans, oat bran, and nutritional yeast in a food processor or a high-power blender.
5. Pulse for at least 30 seconds or until the texture resembles gritty flour.
6. Add in the flax egg, green hatch chiles, and all remaining spices. Continue pulsing until well combined.
7. Add in the black beans and pulse until the mixture reaches your desired consistency. You can either blend it all the way so that you can’t see individual ingredients or you can also leave some of the black beans visible if you like.
8. Combine the beans mixture with garbanzo flour in a large mixing bowl.
9. Heat a grill to 450°F (232°C).
10. Use an ice cream scoop or a large spoon to scoop the patty-shaped bean mixture onto a parchment paper sheet.
11. Place the sweet potato slices onto the heated grill grates. Cook the sweet potato slices for about 5 minutes, flip on the other side, and cook for an additional 4 minutes. If you want to get crispy sweet potato slices, then you can increase the cooking time a bit.
12. Place the beans patties and parchment paper onto the heated girl and cook them for about 7 minutes, then flip and cook for 5 more minutes.
13. Arrange the burgers on serving plates and pair them with grilled vegetables, homemade salsa, and if you like spicy food, a dash of sriracha sauce.