Baked Sweet Potatoes with Black Beans and Avocado Salad

Girl Cooks World

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February 26, 2020

Baked sweet potatoes are such a simple yet delicious recipe that will remain in your repertoire of quick and delicious recipes once tried. It’s the kind of recipe that you repeat very often in your kitchen, for which you always have the ingredients at hand. This is a recipe that you use when you need something that you know can’t disappoint you, that comes out perfectly every time and that you and your family love.

Pair them with black beans and avocado, and you will end up having a delicious and nutritionally balanced meal packed with complex carbohydrates, plant-based protein, and healthy fats.

A friendly reminder for those who choose canned foods, try to do a little research before buying and look for the brands that use BPA-free can lining. You can click here for brands that are BPA-free.

Many people are unaware of the harmful effects of the super toxic compound BPA. Bisphenol A is a disruptor of the endocrine system that interferes with hormones in our body. It is also a disruptor of metabolism, reproductive processes and functions, and tissue functions.

Nutrients in this Recipe

Sweet potatoes are rich in potassium, a mineral that moderates the effects of sodium on the body. According to Medical News Today, potassium regulates blood pressure and balances the proportion of acids and bases in the body.

Black beans are rich in antioxidants, the black color being due to a substance called anthocyanin. Anthocyanin is also considered a true food wonder for the health and proper functioning of the human body. Another significant benefit is that black beans are full of soluble fiber, beneficial in the fight against high cholesterol levels.

Due to the antioxidants in the composition, parsley has a strong detoxifying effect. It is an excellent source of vitamins, minerals, and active substances that help eliminate toxins and promote the absorption of nutrients.

Jalapeno peppers – Jalapenos have come to be considered a superfood. And that is thanks to the active ingredient called capsaicin.

Avocado is a unique fruit. Even though most fruits consist mainly of carbohydrates, avocado is rich in healthy fats. Avocados tend to be high in fiber – about 7% by weight, which is a lot compared to most other foods.

Cumin has some vital antioxidant active substances in its composition, the essential being curcumin (curcumin). Antioxidants fight free radicals that damage cell membranes, damage cellular DNA, and even lead to complete cell destruction.

Baked Sweet Potatoes with Black Beans and Kale

Necessary equipment:

vegetable peeler
a baking dish
spatula

Ingredients:

2 medium sweet potatoes
1 Jalapeno pepper
1 medium red onion
3 cloves of garlic
1 medium ripe avocado
2 tablespoon lemon juice, divided
2 cups of canned black beans, drained and rinsed
1 cup of freshly chopped parsley
1 tablespoon of extra-virgin olive oil
1/2 teaspoon of black pepper
1/4 teaspoon of cayenne pepper
1/2 teaspoon of cumin
1/4 teaspoon of Kosher salt

Instructions:

Preheat the oven to 400°F (200°C), and prepare a tray with baking paper.
Peel the sweet potatoes using a vegetable peeler and cut them into 1-inch cubes. Try to cut the cubes evenly.
Arrange sweet potato cubes on the prepared baking tray.
Bake potatoes for 20-25 minutes.
Mince the jalapeno pepper, red onion, and garlic cloves.
Finely chop the parsley.
Cut the avocado into cubes and squeeze a tablespoon of lemon juice over.
In a large bowl, toss together jalapeno, red onion, garlic, avocado, black beans, parsley, and all the spices. Stir gently to blend all the flavors.
Add in baked sweet potatoes and drizzle the remaining lemon juice.

Healthy Traditional Oatmeal Chocolate Cookies

Girl Cooks World

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December 31, 2019

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This Healthy Traditional Oatmeal Chocolate Cookies recipe is an excellent idea for a dessert you can try. They are made of healthy ingredients and a minimal amount of fat. The best part is that they are delicious. And when I say delicious, I’m not exaggerating at all. They are soft, tasty and if you don’t know that they are the healthy version, you won’t even realize it. They are excellent for breakfast or a snack and especially for the little ones.

For these oatmeal chocolate cookies, I used wholemeal flour and sugar-free oats. For a gluten-free version, you can use gluten-free flour and oats. You can also use white flour, rye flour, or any other flour you want. I used a minimal amount of butter, but you can replace it with coconut oil or any other oil you like.

As a sweetener, I used brown sugar, but you can use any other sweetener you want. You can also use maple syrup, agave syrup, or even honey. But if you choose a liquid sweetener, you may have to give up the milk in the recipe.

These cookies with chocolate are much better and healthier than anything else you can find in stores.

Lately, we are all on the run, always busy, leaving very little time for us. Unfortunately, work, traffic, unplanned events eat up most of our time, which is why we have to adapt our household activities, reduce cooking times, cleaning, etc. These oatmeal cookies appeared in my life precisely for the reasons listed above. The base is the same, oatmeal, the rest of the ingredients changing with my cravings. We can make them with cranberries, raisins, nuts, almonds, whatever you have on hand, or whatever your heart desires.

Let’s see what it’s all about!

Healthy Traditional Oatmeal Chocolate Cookies

yield: 18 to 20 cookies

Ingredients:

1/2 cup of brown sugar
1/2 stick of grass-fed butter at room temperature
1 medium egg
1 yolk
1/4 cup of unsweetened applesauce
1 tablespoon of pure vanilla extract
2 tablespoons of chopped almonds
2 tablespoons of unsweetened almond milk
1 cup of whole wheat flour
1 cup of quick oats
2 teaspoons of cinnamon powder
2 teaspoons of dry cocoa powder
1/2 teaspoon of baking soda
1/2 teaspoon of sea salt
3/4 cup of dark chocolate chips

Instructions:

Preheat the oven to 350°F (176°C) and prepare a baking pan with parchment paper.
Use a hand mixer to mix brown sugar and butter in a large mixing bowl. Mix until you get a fluffy mixture.
Add in the egg, yolk, applesauce, and vanilla extract. Continue to mix until combined.
Add in the chopped almonds and milk. Keep mixing until well combined.
Combine the whole-wheat flour, quick oats, cinnamon powder, cocoa powder, baking soda, and sea salt in a medium mixing bowl. Whisk them together.
Carefully incorporate the dry ingredients into the wet mixture. Use the hand mixer and mix until combined.
Use an ice cream scoop or a tablespoon to transfer the batter onto the prepared pan with parchment paper.
Bake the cookies for 8 to 10 minutes.
Remove from the oven and set aside to cool for about 5 minutes.

Once completely cold, these oatmeal cookies will become crispy. They can be stored in a tightly-closed container for one week (a metal box or a jar with a tight lid).

The superb taste and crunchy texture make these cookies one of the most inspired choices for a healthy and quick snack! Enjoy!

Spaghetti Squash with Lentil Bolognese

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December 25, 2019

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Spaghetti Squash with Lentil Bolognese is the vegan version of pasta with bolognese ragu sauce from minced meat. I know that many people want to reproduce classic recipes more and more and adapt them to the vegan style, so I thought I would come to your aid with this idea.

One of the reasons I love the start of fall is that I can enjoy all the precious nature treats. I get the chance to make this fantastic Bolognese using fresh tomatoes and delicious young spaghetti squash.

Lentils are very rich in nutrients. First of all, it is an excellent source of easily assimilable proteins. It also contains potassium that takes care of heart health and folic acid, which is very helpful for pregnant women. An efficient example of using lentils is as a meat substitute in the Bolognese spaghetti recipe. Unlike most legumes, lentils cook quickly because their inside is soft and the grains are tiny.

I tried to bring the “ragu” sauce from red lentils as close as possible to the taste of the classic minced meat, and I helped myself a lot with the chosen spices.

What you need to know about red lentil sauce
it can be used as a sauce for your favorite pasta (even to make vegan lasagna)
it can be eaten, like a stew (I advise you to eat it with pickles)
can be added to other garnishes, such as rice, mashed potatoes
if you don’t like red lentils, choose green lentils
chickpeas are an alternative if you don’t like lentils
you can make a more significant portion and store in jars and keep it in the fridge (lasts 3-4 days)
it can also be stored in the freezer because it lasts longer, and when you want to use the sauce, take the jar out of the freezer, let it thaw, then use the sauce

Spaghetti Squash with Lentil Bolognese

Necessary equipment:

a baking tray
permanent paper
a fork
a saucepan

Ingredients:

1 medium spaghetti squash
5 cloves of garlic
1 medium onion
2 medium tomatoes
1 tablespoon of extra-virgin olive oil
1 cup of dried red lentils
2 cups of no-sodium tomato sauce
2 cups low-sodium vegetable broth
1/4 cup of chopped fresh basil
1 teaspoon of dried parsley
1 teaspoon of red pepper
1/2 teaspoon of dried oregano
a pinch of sea salt
a pinch of ground black pepper

Instructions:

Preheat the oven to 350°F (176°C) and prepare a baking tray lined with parchment paper.
Wash and cut the spaghetti squash in half lengthwise.
Use a spoon to remove the seeds and pulp from the inside.
Put the halved squash onto the prepared baking tray (cut side down).
Bake the squash for about 40 minutes. Use a fork and poke to check if the spaghetti squash is baked.
Remove it from the oven, set the squash cut side up, and set aside to cool for at least 10 minutes.
In the meantime, mince the garlic and chop the onion and tomatoes
On medium heat, add olive oil into a saucepan. Add garlic, onion, and tomatoes and cook for about one minute while stirring.
Add in lentils, tomato sauce, vegetable broth, and all the herbs. Season with salt and pepper.
Cover with a lid and cook for about 30-35 minutes.
Taste the lentils and see if they are ready or if you need to add some of the above spices. Turn off the heat.
Create spaghetti noodles using a fork. Carefully rake the flesh of the squash.
Once the vegetable Bolognese sauce is ready, cover the spaghetti squash noodles with it and serve while still hot.

Mexican-style Shakshuka

Girl Cooks World

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October 27, 2019

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These eggs in tomato sauce are quick and easily adaptable dishes that can get us out of trouble every time we don’t have time to cook something more elaborate.

For me, these eggs in tomato sauce – called by some shakshuka, by others eggs in purgatory – are a breakfast that I often make and that I enjoy with my family. The preparation is suitable for any time of the day.

The differences between the recipe variants are mainly related to the way of seasoning. The North African variant, shakshuka, contains harissa paste, bell pepper, and cumin and is usually served with fatty yogurt. The Italian variant, uova in salsa di pomodoro or uova in purgatorio, is more straightforward, containing the ingredients common to the others, and is seasoned only with salt and pepper, possibly with the ingredients a little dried oregano sprinkled.

Huevos rancheros, the Mexican version, obviously contains chili and is often served with beans. For this recipe I use canned tomatoes to make my eggs in tomato sauce, although you can also use fresh tomatoes and cook them well. It’s just that when we use fresh tomatoes, the cooking time increases significantly because they must be scalded, peeled, and chopped.

Mexican-style Shakshuka

Necessary equipment:

a large cast-iron pan
a wooden spoon

Ingredients:

3 servings

1 medium onion
3 garlic cloves
2 tablespoons olive oil
1/2 teaspoon sea salt
1 can of chopped tomatoes
1/2 teaspoon of dried oregano
1/2 teaspoon ground black pepper
1 teaspoon of cumin
1 teaspoon of smoked paprika
1/2 teaspoon chili powder
6 medium eggs
1/4 cup of cilantro

Instructions:

Peel and finely chop the onion, cut the garlic into thin slices or crush.
Heat the pan over medium heat, add the oil, then the onion and garlic. Sprinkle with a pinch of salt and stir. Reduce heat and cook the onion and garlic over low heat for 7-8 minutes, until the onion becomes translucent.
Now add canned tomatoes, along with their juice. Cover with a lid and cook the sauce on low heat for 15 minutes.
After 15 minutes, taste the sauce and season with oregano, pepper, cumin, smoked paprika, and chili powder.
With a spoon, make a small hole in the sauce and immediately break one egg, letting it slide into the formed cavity. Thus, the yolk will remain centered, and the egg will not spread too much.
Quickly repeat the procedure, until all the eggs are in the pan. Cook the eggs in the tomato sauce for 8 minutes over medium-low heat.
After the first 8 minutes, cover the pan with the lid. Cook the eggs for another 5-6 minutes.
Sprinkle with cilantro and enjoy warm.

Pumpkin Oatmeal

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October 23, 2019

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Pumpkin Oatmeal – the perfect recipe for any beginning of the autumn day, but not only. Simple and easy! Did you know that we can freeze pumpkin puree and use it for delicious recipes no matter the time of the year?

In the cold season, a bowl of oatmeal is a breakfast that fits much better than the options we choose in summers, such as smoothie or yogurt.

I don’t like monotony on a plate; well, I don’t like monotony in general, so implicitly when it comes to food! Oatmeal is a dish I make very often! I’m constantly testing, and that’s how I manage to discover unique combinations that I might not have tried. Simple to prepare, with a bit of imagination, you can always enjoy another explosion of flavors. Regardless of whether I use oats or quinoa, I like to use different toppings; of course, many of the toppings also depend on the season.

Because oatmeal contains beta-glucan – an element that provides satiety so that you will feel full until the next meal. Rolled oats contain magnesium, calcium, vitamin B, and fiber that nourish your body. Last but not least, because oats are low in calories and are a source of complex carbohydrates that release energy slowly.

Warm up your cold autumn mornings with a warm and comfortable oatmeal bowl. The oatmeal recipe with pumpkin is a healthy, nutritious, and satisfying breakfast. The classic aroma of pumpkin and cinnamon will bathe you in the morning in a divine scent, and the rest of the ingredients will nourish your body and prepare it for a new day. You need a few ingredients and only a few minutes to get a healthy meal for the whole family.

Before moving on to the recipe, I assure you that the oatmeal recipe with pumpkin is very versatile. Instead of pumpkin, you can use apples, pears, bananas, peaches, and as fat, you can use coconut oil, peanut butter, or almonds. Depending on the products you will use, the famous oatmeal will get a slightly different taste. Its aroma combines excellently with many fruits and seeds, and my goal here is to give you just a few steps that I am guided by when I prepare it for years.

Cinnamon-baked pumpkin is a delight treat during fall. If you made pumpkin in the oven, you must also use it for oatmeal for breakfast! I hope to inspire you to prepare a super delicious breakfast for the whole family.

Pumpkin Oatmeal

Necessary equipment:

a medium mixing bowl
a medium saucepan

Ingredients:

2 servings

1/4 cup pumpkin puree or 1/2 cup raw pumpkin cubed
1/2 cups of unsweetened almond or coconut milk
1 tablespoon of chia seeds
2 teaspoon of cinnamon powder
1 teaspoon of pumpkin pie spice
1/2 cup of rolled oats
optional topping: raw pumpkin seeds or almonds

Instructions:

If you are using raw pumpkin: preheat the oven to 400 200 and prepare a baking tray with parchment paper. Arrange pumpkin cubes and bake for about 15-20 minutes. You can also boil the pumpkin in a medium pot for about 20 minutes.
After preparing the pumpkin, add it to a food processor and the other ingredients (except rolled oats).
Put the pumpkin puree in a saucepan, add the rolled oats and stir to combine. You can add extra milk if you want the porridge to have a more liquid texture.
Stir and boil for 10-15 minutes until the milk has been absorbed, and the composition has thickened.
Enjoy warm and top with nut butter, pumpkin seeds, or almonds.

Pancake Tacos

Girl Cooks World

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October 14, 2019

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Here is an idea of how to eat a healthy and filling breakfast with minimal effort with the help of… pancake tacos!

You might wonder what pancake tacos are, so let me help you with that! Pancake tacos are exactly what they sound like, pancakes shaped like tacos. The secret of making these ‘tacos’ nutritious is choosing healthy ingredients as filling options. I usually make the batter the evening before and keep it in the fridge, so the only thing left to do in the morning is to heat a skillet and cook the pancakes.

There are a multitude of pancake recipes that vary depending on the type of flour (wheat, rye, buckwheat), the fats (butter, oil), the dairy products used (milk, yogurt, whipped milk), or toppings. This time I chose to prepare a batch of buckwheat pancakes.

There are endless combinations you could try out here, all you need is a bit of imagination and creativity! Here’s what I always include in my breakfast: a cream base (plain Greek yogurt, peanut butter, almond butter, or cashew butter), fresh or dried fruits, and nuts or seeds. Feel free to modify the ingredients depending on your preferences or nutritional needs. For example, if you are going to hit the gym after breakfast, you can add some protein powder to the base and use fewer nuts.

A Brief History of Pancakes

Before proceeding to today’s task, so simple that even the little ones should succeed, I want to tell you a few exciting things about the origin of the modest but so well-liked pancakes.

Pancakes are one of the few dishes that gourmets of ancient Greece should be proud of because they have stood the test of time (and what a quiz!).

If we were to translate the original (i.e., Greek) name of the pancake, we would call it “pan” because the Athenians also called it “tagenites”, “teganites” or “tagenias” (derivatives of the word “tegano” which meant the frying pan).

The chronicler Athenaeus tells how this dessert was prepared: the plakous (the composition consisting of 500 gr. Of flour, 60 ml of white wine, 60 ml of sour milk, half a teaspoon of salt) was fried in a small amount of olive oil. After the composition began to blister and brown on both sides, it was served hot in the morning. It was necessarily seasoned with honey and sesame seeds, sometimes with cheese.

Pancakes have spread all over the world, often changing their composition and appearance.

Pancake Tacos

Necessary equipment:

a medium skillet
a medium bowl

Ingredients:

1 batch of your favorite pancake batter
coconut cooking oil spray

filling ideas:

1 tablespoon of natural peanut butter + 1 small banana + 1 teaspoon of unsweetened cacao nibs + 1 teaspoon of unsweetened coconut flakes
1 tablespoon of natural almond butter + 2 tablespoons dried cranberries + 2 tablespoons of raisins + 1/2 teaspoon of hemp seeds
2 tablespoons of unsweetened apple puree + 1 tablespoon of chopped almonds + cinnamon
1 tablespoon of coconut whipped cream (unsweetened) + 1 tablespoon of cashew butter + 1/2 cup of fresh blueberries (strawberries, blueberries, raspberries)
3 tablespoons of plain Greek yogurt + 2 tablespoons of chopped pecans + 1/3 cup of cubed strawberries

Instructions:

Heat and medium skillet over medium heat and spray it with coconut cooking oil.
Fill half a measuring cup with pancake batter and pour over the heated skillet.
When you see bubbles forming, flip the pancaked with a spatula. Alternatively, you can toss them up, twisting in the air.
Turn off the heat and cover the skillet with a lid. This way, the pancakes will be moister, and you will be able to fold them into taco shape easier.
Transfer it into a bowl so that it will set in a taco-like shape. Repeat the procedure and cook all the pancakes.
Choose your favorite filling ingredients and enjoy!

In less than 25 minutes, you get an excellent quick breakfast. It is worth trying the recipe for Pancake tacos!

About Meal Prep

Girl Cooks World

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September 30, 2019

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Meal preparation or “Meal prep” is a concept of choosing and preparing meals in advance to save time and control the portions or balance of your meals. It is a method that helps many people achieve their goals in terms of health and fitness.

Meal prep is especially popular among athletes and busy people who do not have enough time to cook.

Types of meal preparation

There are several ways to prepare and plan meals, which are guaranteed to help you save time. Among the most popular are:

Batch cooking – preparing a dish for a few days. On weekends, you can prepare the food, put it in the fridge or freezer and eat it in the following days.
Preparing meals and individual portions of food in advance – one day, you prepare several dishes, keep them in containers, and you will consume them in the following days.
Preparing ingredients for cooking – in this type of meal preparation, you will save time by preparing the ingredients you need for cooking in advance. You can cut vegetables, meat, or potatoes so that later cooking will take much less time and effort.

The benefits of preparing meals in advance

The benefits of preparing meals in advance are many. They can be seen in health, body weight, but also the wallet. Take a look at the benefits of preparing meals in advance.

Hunger won’t take you by surprise.

People who don’t eat them regularly usually have trouble controlling their weight. If you are not used to eating at about the same time each day, your brain cannot send information that it is time to eat. You can get hungry at any time, and if you do not have the food ready, you will resort to bad eating habits. These include, for example, ordering caloric or unhealthy food, or you can start consuming everything you see. However, pre-meal preparation assures you that hunger will never leave you unprepared. You can have food prepared for the whole day, breakfast, snack at ten o’clock, lunch, afternoon snack, and dinner. If you are hungry, you will have a healthy alternative that you prepared the day before.

Have better control of your diet.
Nutrition control is essential for body health and fitness goals. Don’t know how much and how to eat and if it’s enough for your body? Thanks to the preparation of meals, you will know precisely how many calories and what macronutrients your diet contains. You will learn all the ingredients you have used in cooking, and thus you will make sure that you eat quality foods. The charm of preparing meals in advance lies in the balance.

To achieve this balance, you should focus on these two main things when preparing food:

Keep track of your daily caloric intake – there are various smartphone tracking apps which you can use.
Maintain a balanced ratio of macronutrients – set a percentage of macronutrients according to your needs and goal and try to stick to it.

It helps you save time and money.
No matter what type of food you choose, you will permanently save time. However, it may take a little longer to prepare meals until you find the right system. If you decide to do meal prep on Sunday afternoon for the whole week, it will take some time, but you will have balanced meals all week, and you do not have to spend extra time in the kitchen. You will have more time for a workout or other recreational activities. Think about how much time you lose sitting in front of the fridge while trying to figure out what to eat. Once you cook the food in advance, all you have to do is take it out of the refrigerator and heat it.

By preparing meals in advance, you will also gain greater control over food expenses. By eliminating food ordered by delivery, you will reduce costs, you will know exactly what ingredients you need to buy, and in this case, you do not have to go to the store several times a week.

You will have control over the number of meals.
Excessive amounts of food can lead to overeating and subsequent weight gain. Servings that are too small are also not indicated because. However, preparing meals in pans helps you control portion sizes. You know best how much food you need to satisfy your hunger. In addition, portion control has many other advantages, such as:

ensures better digestion
maintain a balanced blood sugar level
satisfies physical hunger

Preparing meals in advance is an excellent way for people who want to spend less time in the kitchen and have control over their diet. In addition, it promotes the consumption of nutrient-rich foods and discourages the consumption of less nutritious foods.

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The Concept of Intuitive Eating

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August 24, 2019

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The “Intuitive Eating” trend was born as a response to the fashion of diets. The principle on which it is based is that we humans instinctively know what to eat. Unfortunately, disturbed by dozens of diets tested throughout life, we went into chronic hunger, a recurring “lust” that causes us to make decisions beyond the voice of intuition.

The #intuitiveeating trend (a hashtag that I suggest you follow on Instagram, especially if you have or have had an eating disorder in the past) proposes a complete abandonment of diet rules and claims that slowly, slowly, the body will adjust and choose to food neither too much nor very very.

I agree with this principle in a vast but not total proportion. Beyond the “issues” that our diets have caused, some senses are further asleep by a rain of chemicals, taste enhancers, and addictive substances to a greater or lesser extent. Therefore, I propose that in parallel with the recovery of intuition, a process of nutritional education should take place so that the subsequent choices also pass through a filter of knowledge. Thus, we can make assumed decisions, such as eating a donut just because we want it and not because someone claims to have put a super-ingredient inside.

Beyond that, the dance between freedom and moderation is a ballet that everyone knows how to perform according to their bodies. For me, the release of intuitive eating overlapped with a health problem that limited me even when I was tempted to the second pancake. Or the fifth. So I had an extra reason to moderate quantitatively. However, qualitatively, I confess that I tested everything I did not allow myself to taste for years. I walked back and forth in the realm of guilt I put on and lost a few pounds. I tell you from the beginning, the path of intuitive eating has many ups and downs, but I see no other way to repair your relationship with food.

1. Quit dieting
This is a fact: diets do not work in the long run. A considerable percentage (between 80% and 95% depending on the statistics you read) of people on a diet is gaining weight again.

I remember the actual moment when I decided that I would never go on a diet again and the titanic relief I felt on the first Sunday when I realized that tomorrow, Monday, is not the time to punish myself for the excess over the weekend. Predictably, the surplus was gradually reduced to zero when the threat of restriction disappeared.

2. Eat if you are hungry
If you don’t eat when you’re hungry, you risk overeating when reaching the “wolf hunger” level. Plan if the next meal helps you; don’t be surprised: you will run towards the first fast food.

3. Make peace with food
Food is not your enemy. It’s not here to make you fat, and it’s not here to make your days a nightmare. Food is nature’s gift to us. We can’t live without this resource, and it is a blessing, not a pedestal. Understand its purpose. Respect her. And if we are still in the chapter “respect”, it manifests the same feeling towards your own body: it is another gift of nature, your “clothes” with which you go through life. Both instruments have been given to you and are in total harmony with each other.

4. Get the “Food Police” out of your life
The road to healing the relationship with food is not an easy one. Dark thoughts, guilt, the temptation to try the latest bomb diet come back. Keep them away. At some point, they will stop coming back. The food police monitor the unreasonable rules that diet culture has created.

5. Stop when you’re tired
You would be amazed at how much we overeat. This mental or emotional hunger or both causes us to over-eat. Eating when you are starving is good. It’s just as good to stop before you roll over before it hurts before it’s too late, and you realize you’ve eaten more than you needed to.

6. Discover the “satisfaction” factor
This point is closely related to the previous one. It seeks to satisfy each type of hunger without confusing them: desire for friendship, love, relaxation, and so on. Food is excellent, but unfortunately, it is not the solution for everything.

7. Cope with Your Emotions with Kindness

Dig inside yourself for real emotion: are you looking for relief after a hard day? Do you think you deserve to eat something high in calories after so much stress? You want to stop at the first fast food on the way home. Let’s be serious! I think you deserve a nutritious meal, even if you had a miserable day. You don’t even need junk food (have you ever translated junk food? Aha, that’s exactly how it translates!).

8. Respect your body
There are so many arguments for respecting your body that I don’t even know what to start with. Because I am anchored in spirituality, the idea in this spectrum works: the body is your living garment, the vehicle with which you fulfill your mission. You don’t want to break down ahead of time, do you?

9. Be active
Physical activity is an absolute necessity for health. The fact that it burns some calories is its slightest benefit!

10. Respect your health
Food means more than the calories that come in and energize you and possibly make you fat. Food is pure health if you choose it correctly, and when you eat, you should consider that the food is active both in one direction and in the other direction.

If you want to read more about this topic, you can find more information about the 10 principles of intuitive eating here.

Pumpkin Power Bites

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July 24, 2019

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During the fresh, colorful, and juicy pumpkin season, I love to get creative and use pumpkin in various ways.

Pumpkin is an autumn-specific food, being loved for its sweet taste and because you can use it in the kitchen to prepare various delicious dishes. But, in addition to these qualities, pumpkin is also a rich source of vitamins and nutrients beneficial to health.

To make sure you choose the perfect pumpkin, check that it has no scratches or bumps, that it has at least a little green tail, which means it is freshly picked. Also, it should sound empty when you beat it. That means it’s baked well.

Cooking time depends on the chosen method. Here are some quick ideas to cook the pumpkin:

In the oven – after you have peeled and seeded it, cut it into pieces and leave it in the preheated oven at 350°F175⁰C, for about an hour, you can also check it with a fork to make it soft, depending on how much thick you cut the pumpkin pieces. If it is not very big, you can cut it in half and bake it whole.
Boiled – cut into medium cubes and simmer for 20-30 minutes, until soft.
Grilled – is not the most popular way to cook the pumpkin, but it is excellent anyway. After cleaning it of seeds, cut it into 2-3 cm slices and cook it for 3-5 minutes on each side.

Power bites are delicious and extremely easy to make. They are ideal in the morning when you are on the run and you don’t have time to eat anything before or after the workout to recharge your energy level or recover from the effort.

What’s great about this recipe?

All the ingredients are natural
I didn’t add any sugar or other sweeteners at all because the balls are sweet enough from the Medjool dates
I used oat bran, which is a source of complex carbohydrates, providing energy and fibers that give you the feeling of satiety
The hemp powder is rich in proteins and healthy fats
The carob powder is rich in antioxidants, vitamins, and minerals

Nutritional Information:

Serving size: 2 bites

Calories 150
Carbohydrate: 18 g
Sugar: 8 g
Protein: 4 g
Total Fat: 4 g
Saturated Fat: 1 g
Fiber: 3 g
Sodium: 70 mg
Potassium: 170 mg

Pumpkin Power Bites

Necessary equipment:

a glass jar with a lid to store pumpkin spice blend
a food processor
an ice cream scoop

Ingredients:

Pumpkin pie spice blend:

4 tablespoons of Ceylon cinnamon
2 teaspoons of ginger powder
1/4 teaspoon of cloves
1 teaspoon of nutmeg

Bites:

1 1/4 cup of Medjool dates, pitted
1/4 cup of oat bran
2 tablespoons of crushed almonds
1/4 cup hemp powder
2 tablespoons of pumpkin puree
1 teaspoon of pumpkin pie spice
1/4 teaspoon of Kosher salt
1 tablespoon carob powder
unsweetened almond milk, if necessary

Instructions:

Start by making the pumpkin pie spice blend: stir all the ingredients together in a bowl. You will only need one tablespoon for this recipe. Therefore use a glass jar with a lid to store the rest of the blend.
To make the power bites, put all the ingredients in a food processor.
Pulse for about one minute or until all the ingredients are well combined and the mixture has a sand-like consistency. Add some almond milk if the mix is too dry.
Use an ice cream scoop and get a spoonful of the mixture, then use your hands to form a ball. Then, repeat the procedure until you run out of the mix.
Allow the balls to chill in the fridge for at least 2 hours before serving.