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 (like this Roasted Balsamic Strawberry Parfait). 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, balance is the key, so don’t eat more than one bar, because even though they are healthy, they are also calorie-dense.

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. 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.

Mexican food is far beyond my favorite kind of food!

Authentic Mexican food has an unmistakable flavor. Mexican cuisine is based on local ingredients, cultivated since Aztec times, such as corn, beans, and hot chili peppers. These eventually merged with the diet imposed by the Spaniards during the Conquistador period (the Spaniards are the ones who introduced the consumption of meat from domesticated animals in Mexico and cheeses) and formed what today called Mexican food is.

Polenta is rich in minerals, vitamins, and nutrients that the body needs to function normally. Corn is the main reason why polenta is considered to be so healthy. Like rice and wheat, corn provides the body with the energy needed to function correctly and is abundant in folate, vitamin B6, vitamin C, and vitamin E, thiamine, riboflavin, and niacin.

In addition, maize provides a higher concentration of phosphorus, magnesium, zinc, potassium, copper, selenium, and manganese.

The polenta cakes are made from black beans and are a perfect vegetarian meal. Enjoy it as the main component of a balanced dinner, or pair it with a salad or some other roasted vegetables, and you’ll have a healthy lunch.

Bean Polenta Cakes with Sides

NECESSARY EQUIPMENT

• a slow cooker
• a baking tray
• parchment paper
• a medium-sized bowl
• 2 medium-sized pots
• a whisk
• a rubber spatula
• a muffin tin

INGREDIENTS

Slow Cooker Beans:

• 1 1/2 cup of dry black beans (preferably soaked in water overnight)
• 3 cups of filtered water
• 1 jalapeno (minced)
• 3 garlic cloves
• 1 teaspoon of cumin
• 1/2 teaspoon of black pepper
• 1/2 teaspoon of sea salt

Plantain chips:

• 1 large plantain
• 1/2 teaspoon of cayenne powder
• 1/2 teaspoon of chili powder
• a pinch of paprika
• a pinch of cumin
• coconut cooking oil spray

Polenta:

• 4 cups of low-sodium vegetable broth
• 1 cup of polenta or yellow cornmeal
• 1 tablespoon of avocado oil

Pickled onions:

• 1/2 red onion
• 1/4 cup of filtered water
• 1/2 cup of red wine vinegar
• 1 teaspoon of raw honey

Guacamole:

• 1/2 medium tomato
• 1/4 onion
• 2 T. of fresh cilantro
• 3 garlic cloves
• 1 jalapeno
• 2 avocados
• 3 or 4 tablespoons of lime juice
• a pinch of cumin
• sea salt and pepper to taste

INSTRUCTIONS

Black beans:

1. Put black beans, water, jalapeno, garlic cloves, cumin, black pepper, and salt in a slow cooker.
2. Cook on a high setting for about 8 hours.

Plantain chips:

3. Preheat the oven to 400°F (200°C).
4. Line a baking tray with parchment paper and spray with cooking oil.
5. Peel the plantain and use a sharp knife to slice it into chips. You can also use a mandoline.
6. Spread the chips on prepared parchment paper.
7. Bake for about 15 minutes. Then, flip on the other side and bake for an additional 10 minutes. If you notice the chips getting brown quickly, you might have to lower the temperature or reduce the baking time.

Polenta cakes:

8. Pour the vegetable broth into a medium pot and bring to a boil.
9. Slowly add in the cornmeal or polenta while whisking constantly.
10. Reduce the heat to low heat and keep whisking so that the polenta thickens.
11. Once it has thickened, cover the pot with a lid and allow it to cook for about 30-40 minutes. Stir the polenta once every 5 to 10 minutes.
12. Add in the avocado oil and stir gently to incorporate.
13. Prepare a muffin tin and spray it with coconut cooking oil.
14. Transfer the polenta to the pan and allow it to sit in the fridge for at least 20 minutes.

Pickled onions:

16. Peel and slice the red onion very thinly.
17. Place the onion slices in a small pot together with water, red wine vinegar, and honey.
18. Bring the mixture to a boil and then immediately turn off the heat.
19. Set aside while you prepare other things.

Guacamole:

20. Dice the tomato and onion very finely.
21. Chop the fresh cilantro and mince the garlic cloves and jalapeno.
22. Peel the avocados and dice them roughly. Then transfer them to a bowl and use a fork to mash them into a soft consistency.
23. Add in chopped vegetables, lime juice, cumin, salt, and black pepper. Mix well to combine.

Assembling:

24. Place polenta cakes on a serving plate and top each with two tablespoons of cooked black beans.
25. Complete with pickled red onions and a serving of guacamole with a few plantain chips.
26. Enjoy this Mexican fiesta!

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!