Cheat week

Just for the health of it!

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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.

How to choose healthier fast food alternatives?

Choose whole-grain products

Instead of white bread or pasta, opt for whole-grain versions that are richer in fiber and nutrients.

Give up processed meats

Avoid processed meats full of preservatives and artificial additives. Instead, choose lean, unsalted protein sources such as chicken, turkey, and fish.

Swap cheeses for low-fat cheese

If you like cheeses, choose those with lower fat content. They can give you a tasty experience without the unnecessary calories.

Swap sodas for water with lemon

Avoid sodas and sweetened drinks, replacing them with water and lemon. It’s a simple, healthy alternative that helps reduce calorie intake.

Choose healthy snacks

Instead of reaching for chips or sweets, reach for nuts, fruits, or vegetables. They are rich in vitamins, minerals and fiber.

Swap white rice for brown rice

White rice can be low in fiber and nutrients. Choose brown rice or wild rice to increase the nutritional value of your meals.

3 examples of healthy and quick snacks

natural yogurt with fruit and nuts

carrots with hummus

avocado on wholemeal bread

Why will your body thank you for healthy snacks?

Provision of essential nutrients

Stabilization of blood sugar levels

Improving digestion

Minimize consumption of artificial additives

Prevention of diseases associated with poor diet

Increased energy and performance

MONDAY

CRAZY MOOD

For a good start

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.

Discover the properties of Cookie Smoothie ingredients

Yogurt

best natural source of probiotics and protein

Banana

source of vitamins such as vitamin C, vitamin B6, thiamin and riboflavin

Dark chocolate

natural source of powerful antioxidants such as flavonoids, catechins and polyphenols

Oatmeal cookies

rich in dietary fiber, especially oatmeal and whole-grain oat flour

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

  1. Peel the skin off the bananas and cut them into smaller pieces.
  2. Spread the yogurt, sliced bananas, dark chocolate cubes and oatmeal cookies on a kitchen counter or cutting board.
  3. Put all the ingredients in the blender.
  4. 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.
  5. When the smoothie is ready, pour it into a glass.
  6. Optionally, garnish the smoothie with banana pieces, chocolate chips or finely chopped nuts.​

Enjoy 🙂

Nutritional facts for Cookie Smoothie

Calories
533 calories
Proteins
11,4 g
Fat
14,6 g
Carbohydrates
88,7 g

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?

  1. Choose ripe bananas. Bananas with darker skin and light spots tend to be sweeter.
  2. Peel the skin off the bananas.
  3. Cut the banana into pieces of the appropriate size. You can cut them into slices or smaller pieces, depending on your preference.
  4. 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.
  5. Place the sheet pan or plate with the banana pieces in the freezer.
  6. Allow the bananas to freeze for at least 2 hours or preferably overnight.
  7. 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.

TUESDAY

HAPPINESS

Take it easy, you can

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.

Discover the properties of coconut muffins with pineapple ingredients

Coconut shavings

rich in healthy fats, especially lauric acid

Banana

rich in dietary fiber, both soluble and insoluble

Xylitol

has an antibacterial effect, which helps prevent infections

Yogurt

improves digestion and nutrient absorption

Butter

contains minerals such as calcium and magnesium

Pineapple

contains the enzyme bromelain, which aids protein digestion

Eggs

are rich in vitamins and minerals (vitamin A, D, E, K)

Baking powder

is suitable for people with gluten intolerance or celiac disease

Wheat flour

contains a number of nutrients, including protein and fiber

Baking soda

provides the necessary amount of sodium

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

  1. In a large dish, mix melted butter with mashed bananas.
  2. In a separate bowl, combine flour, baking powder, baking soda and most of the coconut shavings.
  3. Add the lightly beaten eggs, sugar, yogurt to the banana mixture and stir until the ingredients are combined.
  4. Gradually add the dry mixture to the wet ingredients, mixing gently until smooth.
  5. Spoon the batter into muffin tins lined with paper towel pans, filling them to 3/4 of their height.
  6. Sprinkle the top of the muffins with the remaining coconut shavings.
  7. Bake in a preheated oven to 200 degrees Celsius for about 20 minutes, or until the muffins are golden and springy to the touch.
  8. After baking, remove the muffins from the oven and let them cool before serving.

Enjoy 🙂

Nutritional facts for Cookie Smoothie

Calories
354,5 calories
Proteins
7,4 g
Fat
15,4 g
Carbohydrates
53,3 g
WEDNESDAY

EVENT WAFFLES

You deserve it

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.

Discover the properties of waffles with fruit mousse ingredients

Almond milk

a source of many nutrients, including vitamin E

Egg

source of omega-3 and omega-6 fatty acids

Millet flour

rich source of fiber, which aids digestion

Canola oil

a source of vitamin E, which is a powerful antioxidant

Salt

helps maintain fluid balance in the body

Xylitol

can help remineralize tooth enamel

Raspberry

rich in dietary fiber, which prevents constipation

Mango

contains powerful antioxidants such as beta-carotene

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:

  1. Preheat your waffle iron according to the instruction manual.
  2. In a medium bowl, beat the eggs with a whisk, then add the milk and oil, continuing to stir until all ingredients are combined.
  3. 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.
  4. 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.
  5. Remove the finished waffles from the waffle iron and serve warm, preferably with your favorite toppings.

Fruit mousse:

  1. 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.
  2. Blend the fruit for about 1 minute or until the mixture is smooth.
  3. Check the consistency and add more liquid if the mixture is too thick, or more fruit if it is too runny.

Enjoy 🙂

Nutritional facts for Cookie Smoothie

Calories
193 calories
Proteins
6,2 g
Fat
4,5 g
Carbohydrates
34,1 g
THURSDAY

AMAZING CAKE

Fruit smile

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.

Discover the properties of fruit tartlet ingredients

Wheat flour

contains fiber, which regulates intestinal functions

Butter

contains butyric acid, which aids the digestive process

Xylitol

raises blood glucose levels much more slowly than sugar

Egg

rich in vitamins and minerals, including vitamin A, D, E, K

Salt

has an inhibitory effect on the growth of bacteria and microorganisms

Yoghurt

contains nutrients such as calcium, magnesium and potassium

Cottage cheese

good source of calcium, which is essential for bone health

Kiwi

a powerful antioxidant, supporting the immune system

Pineapple

prevents constipation and maintains a feeling of satiety

Grapes

improve cognitive function and prevents brain degeneration

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:

  1. Sift or pour 280 grams of wheat flour into a bowl.
  2. Add four heaping tablespoons of sweetener.
  3. Add 150 grams of cold butter, cut into cubes, straight from the refrigerator.
  4. Crack a small egg and add a pinch of salt.
  5. Efficiently and quickly knead the dough.
  6. At first, you can use a shortcrust pastry chopper or a knife, and then by hand.
  7. Form a ball of dough, flatten it slightly and wrap it in plastic wrap.
  8. Place the dough in the refrigerator for a full hour.
  9. Thoroughly grease metal tartlet pans from the inside with a little butter.
  10. Roll out the well-chilled dough into a thin pancake up to 3 mm thick, or divide the dough into 10 equal pieces.
  11. Place each pancake in the mold so that it fills the center thoroughly.
  12. 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.
  13. Set the oven to 180 degrees C with the up/down baking option.
  14. Bake the tartlets for about 12-15 minutes.

Cream:

  1. In a bowl mix the cheese mixture with 2 tablespoons of natural yogurt, this can be done by hand or with a blender.

Tartalettes

  1. Squeeze the cream cheese mixture into the cooled tartalettes using a pastry sleeve.
  2. Decorate the tartalettes with your favorite fresh seasonal fruits.

Enjoy 🙂

Nutritional facts for Cookie Smoothie

Calories
265 calories
Proteins
8,6 g
Fat
10,3 g
Carbohydrates
31,4 g
FRIDAY

TASTY BOX

Funny crunch

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.

Discover the properties of snack box ingredients

Peanuts

help lower bad cholesterol levels

Spelt sticks

help maintain healthy blood cholesterol levels

Hummus

great source of plant protein

Crackers

a source of healthy energy for the body

Lentil crisps

beneficial for the health of the digestive system

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

  1. 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:

  1. Place the chickpeas (a can of drained chickpeas), a little olive oil, pepper, salt, and possibly lemon juice in a blender for additional flavor.
  2. Blend until you have a smooth hummus.

or

  1. Buy a ready-made version of hummus without artificial additives.

Enjoy 🙂

Nutritional facts for Cookie Smoothie

Calories
538 calories
Proteins
15,2 g
Fat
29,0 g
Carbohydrates
51,0 g