You know how to do it!
Healthy food is all around us – in vegetable stores, supermarkets and even in our gardens. You only have to look closer to see the health treasures hidden in everyday foods.
Vegetables and fruit
Vegetables and fruit are rich sources of vitamins, minerals and fibre. Carrots, kale, apples or oranges strengthen our immune system and improve our overall health.
Whole-grain cereal products
Whole-grain bread, brown rice or oatmeal provide energy for longer and support digestion thanks to fibre.
Seeds, nuts and healthy fats
Flaxseed, nuts or coconut oil are valuable sources of omega-3 and omega-6 fats, essential for heart and brain health.
Fermented dairy products
Natural yoghurt and kefir are sources of probiotics, which support healthy gut flora and boost immunity.
Healthy drinks
Water, green tea and fresh fruit juices provide the body with water and nutrients.
Healthy eating means making conscious choices and skilfully composing meals. This allows us to enjoy good health and high energy every day.
Don’t give up
Keep up
A green salad with offbeat ingredients is a great idea for a delicious and healthy meal that will provide your body with many valuable ingredients. By combining ingredients that are often disliked, you can create a wonderful composition of flavours and aromas.
You only need one bowl to see how perfectly the various ingredients go together. Can you combine crisp lettuce with avocado, walnuts, sun-dried tomatoes or maybe even pieces of mango or pomegranate? Such unusual combinations will make your salad not only healthy, but also extremely tasty.
This green salad is perfect for a work lunch. Easy to prepare and pack, it will give you energy for the rest of the day. And its original ingredients are sure to catch the attention of your colleagues. Discover how simple and delicious healthy food can be!
Salad
Ingredients
for 1 bowl
- 50 g lettuce mix
- 50 g beetroot
- 50 g cottage cheese
- 30 g chickpeas
- 10 g walnuts
- 10 g honey
- 5 ml olive oil
- 5 ml lemon
- 5 g deli mustard
Salad
Preparation method
Salad:
- Place the washed and drained lettuce in a large bowl.
- Drain the chickpeas and add them to the lettuce.
- Slice the cooked beetroot and add the sliced beetroot to the bowl with the remaining ingredients.
- Cut the cheese into 1 cm x 1 cm square pieces and add to the bowl.
- Sprinkle the whole thing with walnuts.
Dressing:
- In a cup, mix the honey and lemon juice.
- Gradually add the oil, stirring vigorously until you have a smooth consistency.
- Season to taste with salt and pepper.
- Then pour the dressing over the salad and mix gently.
Enjoy!
Practice makes perfect
Now
Chia pudding is an ideal dessert, breakfast or lunch option that combines simplicity, delicious taste and healthy properties. Not only is this snack tasty and original, it is also healthy, filling and low in calories, giving you a feeling of satiety and filling your stomach while providing your body with many valuable nutrients.
Chia pudding is a great choice for those looking for a quick and easy meal idea to take to work. It can be prepared in just a few minutes, or even the day before, so you are sure to always have a healthy and tasty snack on hand.
To make the chia pudding, simply mix the chia seeds with vegetable drink or ordinary milk, add your favourite spices and sweeteners such as honey, maple syrup or vanilla extract, and refrigerate for a few hours or overnight to allow the chia seeds to swell and form a creamy texture.
You can then serve the pudding with your favourite toppings, such as fresh fruit, nuts, coconut flakes or dried fruit, which adds extra flavour and texture.
Chia pudding is not only a delicious snack, but also a great way to satisfy your hunger in a healthy and balanced way that works well for breakfast, lunch or dessert.
Mango chia pudding
Ingredients
number of portions: 1
- 30 g chia seeds
- 200 ml coconut drink
- 50 g mango
- 3 g honey
- 5 g coconut shavings
- 80 ml coconut cream
Mango chia pudding
Preparation
method
- Pour the chia seeds into a cup.
- Pour the coconut drink over them.
- Stir vigorously. Repeat this process every 15 minutes until the seeds swell and you have a thick consistency.
- Add the coconut shavings to the cup, pour in the coconut cream and stir vigorously again.
Put the cup in the fridge for a few hours or overnight. - Put 50 g of mangoes into the blender. If they are fresh, add a little water or juice to make blending easier. If they are frozen, wait until they are thawed so they blend easily.
- Add a teaspoon of honey to the fruit mousse if you like a sweet taste. If not, you can skip this step.
- Pour the fruit mousse over the thickened chia mixture.
Enjoy!
Mission possible
Okay
Pancakes, known and loved by many, are a classic breakfast option that never goes out of fashion. However, today’s pancakes can not only be a tasty treat, but also a valuable part of your diet. Meet protein pancakes – not only delicious, but also packed with health benefits.
Protein pancakes are not only a delicious snack, but also a valuable source of protein, making them an ideal choice for those looking after their fitness. In addition, they are high in fibre, which promotes healthy digestion and keeps you feeling satiated for longer.
Eating protein pancakes for breakfast will give you energy for the day. The protein will help build and repair muscles, while the fibre will help keep energy levels steady and regulate digestion. This is ideal for those who lead an active lifestyle and need a solid energy boost.
It’s not just the nutritional value that makes protein pancakes special. Their versatility is also worthy of note. They can be eaten both hot, served with your favourite fruit or maple syrup, and cold, as a healthy snack or lunchbox addition. They are a quick, easy and tasty way to satisfy hunger at any time of the day.
So whether you’re a fan of traditional pancakes or looking for a healthier alternative, protein pancakes are the perfect choice for anyone who wants to enjoy the taste without sacrificing nutritional value. Try them today and feel the difference!
Protein pancakes
Ingredients
- 150 g skyra
- 1 egg
- 30 g protein powder
- 20 g oat flour
-
Mousse:
- 70 g strawberries
Protein pancakes
Preparation
method
- Place all ingredients in a blender.
- Blend them to a smooth paste.
- In the meantime, heat up a non-stick frying pan.
- Pour a small amount of batter into the heated pan, forming pancakes.
- Fry until golden on both sides.
- Meanwhile, prepare the fruit mousse.
- If you are using fresh fruit, put 70 g of fruit in a blender. If they are too thick, add a little water or juice to make blending easier.
- If you are using frozen fruit, once thawed it should blitz easily.
- Pour the fruit mousse over the finished pancakes.
Enjoy 🙂
Place of cake!
Warrior
Cheesecake with strawberry mousse is not only a delicious dessert, but also a healthy and nutritious snack that can satisfy your palate while providing valuable nutrients. With the right choice of ingredients, this protein dessert can be an excellent choice for those concerned about a healthy diet.
One of the key elements of this dessert is cottage cheese, which is rich in high-value protein, making the cheesecake an excellent source of this nutrient, important for building and repairing muscle tissue. In addition, cottage cheese also provides calcium, which supports bone and dental health.
The strawberry mousse with which we top our cheesecake adds freshness and sweetness, without the addition of artificial sweeteners or preservatives. Strawberries are rich in vitamin C and antioxidants, which strengthen the immune system and counteract cellular ageing.
It is important to choose valuable ingredients to prepare this dessert, avoiding excess sugar or fat. By using natural ingredients and limiting the amount of extra sugar, we can enjoy the taste and health benefits at the same time.
Cheesecake with strawberry mousse is a perfect example of how to compose products to achieve a tasty and healthy dish. Thanks to the balanced composition of the ingredients, we can enjoy the pleasure of eating while taking care of our health and well-being. It’s a delicious way to end a meal or a small treat for any time of day.
Cheesecake with strawberry mousse
Ingredients
- 25 g biscuits
- 140 g vanilla cottage cheese
- 40 g yoghurt
- 70 g strawberries
- 15 g honey
Cheesecake with
strawberry mousse
Preparation method
- Crush the biscuits. You can do this in a food processor or by hand by placing the biscuits in a plastic bag and gently pounding them with a rolling pin.
- In a bowl, briefly mix or blitz the cottage cheese with the yoghurt until you have a smooth consistency.
- If you are using frozen strawberries, thaw them. If you are using fresh, simply wash and dry them.
- Blend the strawberries together with the honey until you have a smooth strawberry mousse.
- Transfer the biscuits to the bottom of the glass, then add a layer of cottage cheese and yoghurt, and place the strawberry mousse on top.
- Repeat the layers until all the ingredients are used up.
- You can decorate the dessert with additional strawberry pieces before serving.
- Serve straight away and enjoy a delicious, healthy dessert!
Enjoy 🙂
Sky in the limit
How
A summer smoothie is the perfect way to hydrate your body on warm days. It’s a refreshing and filling option that works as both a healthy dessert and a nutritious meal. Thanks to the natural sweetness of the fruit, a summer smoothie is a healthy alternative to traditional sweets, while providing plenty of vitamins and minerals.
One of the key ingredients in a summer smoothie is mango. This exotic fruit is not only delicious, but also rich in antioxidants such as beta-carotene and lutein. These antioxidants play an important role in protecting cells from free radical damage, which contributes to keeping the body healthy and youthful.
Mangoes also contain vitamins A and C, which support the immune system and contribute to skin health. Adding mango to a smoothie is a great way to increase the nutritional value of your drink and enjoy its benefits.
Summer smoothies are not only healthy, but also a great way to cool down on hot days. Fresh, chilled fruit combined with ice cubes create a drink that not only quenches thirst, but also provides energy and vitality. Thanks to its lightness and refreshing taste, a summer smoothie is ideal as a snack at the beach, in the park or at home after an active day in the sun.
Making a summer smoothie is quick and easy. Simply blitz your favourite fruit with yoghurt, plant milk or juice to create a delicious and healthy drink. Adding mint leaves or ginger pieces can further enhance the taste and refreshing properties of the smoothie.
Summer Smoothie
Ingredients
per 250 ml glass
- 200 ml of squeezed orange juice
- 100 g banana
- 100 g frozen mango
- 25 g passion fruit
- 3-4 mint leaves
Summer Smoothie
Preparation
method
- Squeeze the juice from an orange and pour the measured 200 ml into a blender.
- Peel the banana, cut into smaller pieces and add to the blender.
- Weigh out 100 g of frozen mango and add to the blender.
- Cut the passion fruit in half, scoop out the flesh (about 25 g) with a spoon and add to the blender.
- Wash the mint leaves and add them to the other ingredients in the blender.
- Blend all the ingredients in the blender to a smooth, homogeneous paste. If the smoothie is too thick, you can add a little water or more orange juice to get the desired consistency.
Enjoy 🙂