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Snacks (Pre & Post Workout)

Breakfast Recipes Snacks (Pre & Post Workout) Tips

Seeking for the PERFECT breakfast

Thinking of becoming healthier?

Do you want a healthy, quick, easy, fulfilled breakfast which even helps you to LOSE weight?

If your answer is… Yes, yes, yes! Then OATS are your best friend, it’s the perfect ingredient to achieve all of that and much more.

The 1st time I saw a bowl of porridge in my life, was here in Dublin, where I’ve been living for 4 years now. And I remember I thought: that looks disgusting…

One day, an irish colleague showed me how to eat it. He took the non-nice sticky porridge, added some honey, some pieces of pineapple and cinnamon on top. Then, I tried and… OMG! It was DELICIOUS!

The mix of flavours, textures and the sweet touch coming from the honey and cinnamon, was incredible. But more than that,  I felt great during the whole morning, no hunger, plenty of energy and an easy stomach. I was delighted, what a discovery!

Since then, oats has became one of my favourite choices for breakfast. It has helped my digestions, kept me fulfil, plenty of energy and even helped to decrease my cholesterol.

 

Oats are full of Benefits

  • They Can Lower Cholesterol Levels.
  • Oatmeal is Very Filling and May Help You Lose Weight.
  • Oats Can Improve Blood Sugar Control.
  • Help Relieve Constipation.
  • Help with Skin Care.
  • High in Essential Aminoacids.
  • Etc.
Who can resist to all THOSE benefits?  I can’t!  🙂

 

How to prepare it

I take it mostly for breakfast or as a smoothie 2h before training. But in general, I prepare it on 3 different ways:

  • Porridge: with fruit and 1 scoop of protein powder (vanilla, chocolate or strawberry flavour).
  • Smoothies: as a pre-workout snack with 1 scoop of protein powder.
  • Pancakes: I prepare the pancakes paste with oats, white eggs, protein powder and vanilla extract. So yummy! Healthy way to eat something sweet.

 

Remember!

Oats is your best friend if you want to have a healthier diet. Also, it will help you to lose weight, improve your cholesterol, your skin, keep your sugar levels right and maximise your energy. It’s so easy to add it into your day, as a breakfast or with smoothies or pancakes.

M.

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Breakfast Recipes Snacks (Pre & Post Workout)

Salty Protein Muffins: easy, yummy & healthy

The perfect, easy and healthy way to fly in the mornings.

Are you in a rush and don’t know what to have for breakfast? Do you want to have a healthy, quick and yummy option? Do you want to have them into your meal prep? Here you have the solution, some Salty Protein Muffins: they are yummy, healthy and so easy to prepare.

I’m flying lately in the mornings since I have my breakfast done and ready to eat. Don’t have to open the fridge and struggling about what to eat. Don’t even get the tentation of a full sugary breakfast.

I am doing my meal preps from Mondays to Fridays (Saturdays are my free/cheat days) So, I’m cooking Sundays for the whole next week. And YES… including breakfast! I know it can sounds crazy but it is additive how easy mornings can be, when it is done! lol.

They are high in protein and low carbs (gluten-free & dairy-free) 100% natural and delicious.

 

Ingredients (6 muffins)
  • 260gr Turkey
  • 60gr Kale
  • 300gr White eggs
  • 5gr Extra Virgen Olive Oil
  • Oregano
  • Garlic Powder

 

Calorie Value
CaloriesFatCarbsProtein
80 Kcal1.3 gr1.8 gr15 gr

 

Preparation
  • Preheat oven to 175°C.
  • Chop the turkey and the kale into a bowl.
  • Pour the white eggs into the bowl and mix all the ingredients.
  • Sprinkle some garlic powder and oregano.
  • Scoop the olive oil into the prepared muffin tins.
  • Fill muffin cases fully and bake for 20 mins, until risen.
  • Cool in pan on wire rack 5 minutes.
  • Remove from pan and cool completely on wire rack.
  • Store tightly covered at room temperature or put them in the fridge.

 

Remember

The key is the white eggs, so you can prepare them with other ingredients like: smoked salmon, tuna, ham, tomato, avocado, etc. There are an infinite options, it is just up to you 🙂

There are a fantastic idea for an afternoon snack, easy to transport and eat everywhere.

Try them and Enjoy!

 

M.

 

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Protein Recipes Snacks (Pre & Post Workout) Uncategorized

Healthy Peanut Butter Cookies

Craving for something sweet? Cookies?

If you are craving craving for something sweet and yummy. And you don’t know how to do it without mixing around with your diet and feeling guilty after it… no problem, there is an easy way to do it, some Healthy Peanut Butter Cookies!

Bake your own healthy and tasty cookies. Just switching some ingredients you can have your own fit version, which will suit your diet.

They have an irresistible balance of sweet and salty and they long days in the fridge. So you can take them to work and give you the pleasure of something sweet with your coffee, after lunch or even as a pre-workout snack.

Today we are going to prepare some delightful peanut butter protein cookies with chocolate on top.

Ingredients
Cookie dough
  • 200gr 100% Smooth Penaut Butter. *You can use either smooth or crunchy peanut butter.
  • 40gr coconut sugar. *Coconut sugar is clean eating friendly.
  • 60gr protein powder(vanilla flavour). *Optional.
  • 1 teaspoon of vanilla extract.
  • 2 eggs.
Toppings
  • Grated coconut.
  • 20gr of dark Belgian chocolate.
Preparation
  • Preheat oven to 180°C.
  • Combine all ingredients for the Cookie dough in a food processor and process them until finely blended. You will need a rubber spatula to help with the dough until well-blended; use your hands if necessary.
  • Shape the dough into balls and place them on the the prepared baking sheets. Flatten to the desired thickness and width gently pressing with your hands or with a fork if you prefer.
  • Bake at 180°C for 15 minutes or until lightly browned.
  • Remove the cookies from the oven and let cool in their baking sheets.
  • Melt the dark Belgian chocolate and dip the cookie into the chocolate until cover half of it or even full cover (up to you).
  • Leave them drying on the baking sheet again. But before is fully dry and ready to eat sprinkle the grated coconut over the chocolate side.

Tip: the dough is quite sticky so wet your hands before shaping them into balls. 

They are ready to enjoy!

Remember, they are gluten-free, low fat & low calorie cookies. The prefect treat to calm down any sweet craving and to keep your diet on track.

M.

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