Cheat Week: tasty pleasures,
without remorse!
This week we will focus on dishes that are commonly considered unhealthy, yet are extremely popular. We want to emphasize that healthy eating does not have to be devoid of pleasure, which is why this week is here to spoil you and show you that you can savor the taste of food without remorse.
Our goal is to offer you healthier versions of dishes that you can successfully eat every day. Instead of giving up your favorite flavors, we encourage you to replace unhealthy products with their healthy counterparts. Find out that you can prepare delicious snacks and pastries in a new, healthy version, which will successfully satisfy the whole family, or will be the perfect companion during work.
You don’t have to choose between taste and health – our goal is to prove that these two categories can exist simultaneously. We encourage you to experiment with new, healthy recipes and enjoy your food without too much worry.
For a good start
Crazy mood
Let’s start this week with a delicious start – a cookie smoothie that will not only please your palate, but also provide your body with nutritious ingredients. This tasty smoothie is the perfect combination of taste and health, ideal for an energetic start to the day.
Providing a high fiber content, this smoothie supports the health of the digestive system, helping to keep digestion regular. Fiber is a key ingredient that not only provides a feeling of satiety, but also has a beneficial effect on blood sugar levels, supporting the body’s energy stability.
An added bonus of this treat is dark chocolate, which gives it a unique flavor and provides a large dose of magnesium. Magnesium is an essential mineral, not only for the nervous system, but also for bone, muscle and heart health. The addition of this delicious chocolate enriches the shake with nutrients that are not only tasty, but also beneficial to health.
This healthy dessert is a great alternative to traditional sweet snacks. You can confidently take it with you to work as lunch or second breakfast. Thanks to its rich nutrient content, this smoothie will not only satisfy your palate, but also provide you with the energy and ingredients you need to function effectively for the rest of the day. Find out that healthy desserts can be just as tasty and satisfying as their traditional counterparts.
Cookie Smoothie
Ingredients
for 1 cup (300 ml)
- 100 ml yogurt
- 175 g banana
- 4 dark chocolate cubes
- 4 pieces of oatmeal cookies
*You can also prepare the smoothie in a cold version by using frozen banana
Cookie Smoothie
Preparation method
- Peel the skin off the bananas and cut them into smaller pieces.
- Spread the yogurt, sliced bananas, dark chocolate cubes and oatmeal cookies on a kitchen counter or cutting board.
- Put all the ingredients in the blender.
- Turn on the blender and blend all ingredients to a smooth paste. Depending on your preferred smoothie consistency, you can add more or less yogurt.
- When the smoothie is ready, pour it into a glass.
- Optionally, garnish the smoothie with banana pieces, chocolate chips or finely chopped nuts.
Enjoy 🙂
BEST TIP: Try it in the frozen version
You can also prepare Cookie Smoothie in a cold version using frozen bananas.
How to do it?
- Choose ripe bananas. Bananas with darker skin and light spots tend to be sweeter.
- Peel the skin off the bananas.
- Cut the banana into pieces of the appropriate size. You can cut them into slices or smaller pieces, depending on your preference.
- Arrange the banana pieces on a baking tray or plate. Make sure the pieces are arranged one at a time so they don’t stick together.
- Place the sheet pan or plate with the banana pieces in the freezer.
- Allow the bananas to freeze for at least 2 hours or preferably overnight.
- Once the banana pieces are frozen, you can transfer them to an airtight container or freezer bag. Make sure the container is properly sealed to prevent frost from forming.
Done! Now you have frozen banana chunks ready to use in smoothies, desserts or as a snack. Frozen bananas will add density and creaminess to various dishes.
Take it easy, you can
Happiness
Muffins are one of those pastries that practically everyone knows. They are popular, handy and tasty baked goods that are extremely popular all over the world. They can be found in a variety of versions, from classic muffins with chocolate to those with fruit or nuts. Their variety means that everyone can find something for themselves, regardless of taste preferences.
Unfortunately, traditional muffins tend to be sweet and high in calories, often containing high amounts of sugar, fat and processed ingredients. However, there is a way to enjoy the taste of muffins without unnecessary calories and unhealthy ingredients. All you have to do is try preparing a healthier version of muffins, replacing unhealthy products with healthy ingredients.
Preparing a healthier version of muffins can be easy and satisfying. You can replace traditional wheat flour with whole wheat flour or almond flour, and replace white sugar with coconut sugar, stevia or honey. Adding fresh fruit, such as raspberries or blueberries, to the cake will not only provide natural sweetness, but also valuable nutrients.
By using these simple tricks, you can enjoy muffins every day without worrying about excess calories or unhealthy ingredients. A healthier version of muffins is not only tasty, but also provides the body with nutritional values that promote health and well-being. That’s why it’s worth experimenting in the kitchen and discovering new, healthier alternatives to your favorite treats.
Coconut muffins with pineapple
Ingredients
number of portions: 5-7 pcs
- 2 bananas
- 2 cups whole wheat flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 1/2 cup xylitol
- 50 g coconut shavings
- 75 g butter
- 2 eggs
- 180 g natural yogurt
Coconut muffins with pineapple
Preparation method
- In a large dish, mix melted butter with mashed bananas.
- In a separate bowl, combine flour, baking powder, baking soda and most of the coconut shavings.
- Add the lightly beaten eggs, sugar, yogurt to the banana mixture and stir until the ingredients are combined.
- Gradually add the dry mixture to the wet ingredients, mixing gently until smooth.
- Spoon the batter into muffin tins lined with paper towel pans, filling them to 3/4 of their height.
- Sprinkle the top of the muffins with the remaining coconut shavings.
- Bake in a preheated oven to 200 degrees Celsius for about 20 minutes, or until the muffins are golden and springy to the touch.
- After baking, remove the muffins from the oven and let them cool before serving.
Enjoy 🙂
You deserve it
Event waffles
Waffles are an extremely versatile dish that can be an ideal choice for both breakfast and second breakfast. Their crunchy texture and the possibility of adding different toppings make them a favorite meal of many people for different occasions.
They taste well both hot and cold, when they can be eaten as a snack or a side dish for dinner. Their versatility makes them suitable not only for breakfast, but also for afternoon tea or dinner.
Waffles are also a great lunch option for work. They can be prepared in advance and taken in a special box, retaining their flavor and texture. This way you can enjoy a delicious meal at work, whether you are in the office or away.
It is worth experimenting with waffle recipes to make them in a healthier version. You can replace traditional wheat flour with whole wheat flour, and sugar with natural sweeteners such as honey or maple syrup. Adding fruits, nuts or natural yogurt can also enrich the nutritional value of waffles, make them more filling and healthier. In this way, you can enjoy the taste of your favorite dish while taking care of your health and well-being.
Waffles with fruit mousse
Ingredients
for 4 large waffles
Waffles:
- 2 eggs
- 50 g of millet flour
- 250 ml almond milk
- 1 teaspoon canola oil or other healthy fat
- pinch of salt
- half a teaspoon of baking powder
- optional: 1 tsp xylitol (if you like sweet waffles)
Fruit mousse:
- 50 g frozen/fresh raspberries
- 50 g frozen/fresh mango chunks
Waffles with fruit mousse
Preparation
method
Waffles:
- Preheat your waffle iron according to the instruction manual.
- In a medium bowl, beat the eggs with a whisk, then add the milk and oil, continuing to stir until all ingredients are combined.
- In a separate bowl, mix the flour, salt and baking powder, then add them to the egg and milk mixture. Mix thoroughly to make a smooth batter. You can do this with a mixer or a spoon.
- Spread the batter onto the heated waffle iron, using a ladle or ice cream scoop, keeping the batter portions spaced apart. Close the waffle iron and bake according to the manufacturer’s instructions, usually for about 7 minutes, until the waffles are golden and crispy.
- Remove the finished waffles from the waffle iron and serve warm, preferably with your favorite toppings.
Fruit mousse:
- Place the chopped fruit in a blender. If the fruit is very thick, you can add a little water or juice to make blending easier.
- Blend the fruit for about 1 minute or until the mixture is smooth.
- Check the consistency and add more liquid if the mixture is too thick, or more fruit if it is too runny.
Enjoy 🙂
Fruit smile
Amazing cake
Preparing a healthy cake that not only delights us with flavour, but also provides valuable vitamins and nutrients, can be a challenging, but also rewarding experience. The essence of this process is to use as many natural, unprocessed ingredients as possible that are rich in nutritional value.
It’s worth considering replacing traditional ingredients, such as creams and toppings, with more healthful alternatives, such as cottage cheese or natural yogurt. Cottage cheese not only adds texture and creaminess, but also provides protein, calcium and other nutrients.
In addition, it’s a good idea to add variety to the flavor of the cake by adding fresh fruit. Fruits not only add natural sweetness, but also provide vitamins, minerals and fiber, which contributes to healthy eating. By choosing seasonal fruits, we can enjoy their full flavor and aroma while maximizing health benefits.
Using consciously selected unprocessed products is a key part of healthy cooking and baking. These products are natural and do not contain chemical additives or artificial preservatives, making them more beneficial to health. When choosing ingredients, it is worth paying attention to their composition and nutritional value, choosing the most valuable and natural ones.
Fruit tartlet
Ingredients
for about 10 pieces
Dough:
- 280 g of all-purpose wheat flour
- 50 g butter
- 80 g sweetener/xylitol
- 1 small egg
- a small pinch of salt
Cream:
- 300 g of vanilla cream cheese/cottage
cheese/skyr - 1 tbsp natural yogurt
Fruit tartlet
Preparation
method
Cake:
- Sift or pour 280 grams of wheat flour into a bowl.
- Add four heaping tablespoons of sweetener.
- Add 150 grams of cold butter, cut into cubes, straight from the refrigerator.
- Crack a small egg and add a pinch of salt.
- Efficiently and quickly knead the dough.
- At first, you can use a shortcrust pastry chopper or a knife, and then by hand.
- Form a ball of dough, flatten it slightly and wrap it in plastic wrap.
- Place the dough in the refrigerator for a full hour.
- Thoroughly grease metal tartlet pans from the inside with a little butter.
- Roll out the well-chilled dough into a thin pancake up to 3 mm thick, or divide the dough into 10 equal pieces.
- Place each pancake in the mold so that it fills the center thoroughly.
- Prick the dough with a fork, then place the molds with the dough in the refrigerator. Refrigerate for a minimum of 15 minutes or longer.
- Set the oven to 180 degrees C with the up/down baking option.
- Bake the tartlets for about 12-15 minutes.
Cream:
- In a bowl mix the cheese mixture with 2 tablespoons of natural yogurt, this can be done by hand or with a blender.
Tartalettes
- Squeeze the cream cheese mixture into the cooled tartalettes using a pastry sleeve.
- Decorate the tartalettes with your favorite fresh seasonal fruits.
Enjoy 🙂
Funny crunch
Tasty box
Using a healthy lifestyle approach, creating a box full of healthy snacks is becoming increasingly popular and available to anyone who wants a balanced diet. Such a box can not only be a delicious culinary experience, but also a great way to provide the body with essential nutrients throughout the day.
Filling the box with healthy snacks gives us the opportunity to enjoy our favorite flavors while taking care of our health. We can choose from a variety of options, such as nuts, dried fruits, vegetables and yogurt- or hummus-based dips. Such variety allows us to satisfy our craving for flavor while providing our bodies with essential nutrients.
Instead of giving up your favorite salty snacks for a healthy diet, it’s worth finding alternative, healthier versions of these snacks. For example, instead of chips, you can choose roasted vegetable chips, which are rich in fiber and nutrients. Similarly, instead of salted sticks, you can choose nuts, which are a source of healthy fats and protein.
It’s also worth remembering balance and moderation in snack consumption, even healthy ones. Proper planning of meals and snacks can help keep energy levels stable and provide the body with the nutrients it needs, while avoiding overconsumption of calories and unhealthy ingredients. This allows us to enjoy our favorite snacks while taking care of our health and well-being.
Snack box
Ingredients
- 30 g unsalted peanuts
- 20 g spelt sticks
- 30 g hummus
- 25 g crackers
- 20 g lentil crisps
Snack box
Preparation
method
- Choose a variety of snacks, such as crackers, reduced-fat crisps, nuts, dried fruits and sticks, and place them in a bowl.
Preparation of hummus:
- Place the chickpeas (a can of drained chickpeas), a little olive oil, pepper, salt, and possibly lemon juice in a blender for additional flavor.
- Blend until you have a smooth hummus.
or
- Buy a ready-made version of hummus without artificial additives.
Enjoy 🙂