“Let food be thy medicine and medicine be thy food” ~Hippocrates
It isn’t always easy to eat healthy, but committing to a healthy lifestyle can be one of the smartest decisions you could ever make.
When we started our lifestyle change I began to look for some tasty recipes. I was shocked when I saw recipes where you’d need all kinds of fancy stuff. I didn’t even know where to buy all of this!
That’s why we want to share with you our most loved all-time-favourite recipes. They are made with just a few ingredients, which you have most certainly at home already. They are easy to make, you can make many versions of it by just playing with the ingredients and they are really nourishing.
It’s as simple as it is brilliant: Oats which are left in some kind of liquid overnight will plump up more fluffy and creamy than if you microwave it.
It is a morning time-saver since it’s all ready to go when you wake up.
For my favourite one, peanut butter overnight oats, you need:
- 50g of rolled oats (188kcal, 3.8g F/33.8g C/6.2g P)
- 100ml unsweetened almond milk (14kcal, 1.2g F/0.2g C/0.5g P)
- 5g of chia seeds (25kcal, 1.7g F/1.7g C/0.8g P)
- 1 tsp peanut butter (95kcal, 8g F/4g C/3.5g P)
- little splash of honey
- 1 banana as an optional topping (92kcal per 100g, 0.5g F/22g C/1g P)
First, mix the rolled oats with the almond milk in a jar. You can also use a combination of dairy or non-dairy milk, yoghurt, or even juice. Fancy steel cuts oats? Totally fine, just add more liquid. As you can see, you’re really flexible with this recipe.
Mix the honey and one tablespoon peanut butter in. You can also add any spices, sweeteners, or dried fruit as desired. Store the jar in the fridge and let the oats soak for at least three hours or better overnight.
Next morning you can add the banana, or anything you like, as the topping.
A nice slick-hack for you: If you have a nearly empty peanut butter jar, mix xthe oats in that instead of a clean one. The oats will soak in the flavour. Delicious! Same with honey or jam jars.
Oatmealcake with protein yoghurt.
Yeah, we are oat lovers. They are a good source of carbs and fiber, contain more protein than most grains, and are loaded with important vitamins, minerals and antioxidants. And most importantly they fill you up!
Here’s what you need:
- 50g of oats (188kcal, 3.8g F/33.8g C/6.2g P)
- 250g of egg white (125kcal, 0.5g F/1.8g C/27.8g P)
- 25g of your favourite protein powder (really good is strawberry flavour) (101kcal, 1.8g F/1.2g C/20g P)
- dried fruit and cacao powder (optional)
Stir everything together in a microwave-friendly bowl. Microwave it for roughly 5–7 minutes (at 700 volt). Done!
Add all your favourite toppings like peanut butter, almond butter, yoghurt, nuts or fresh fruits.
Like it more hearty? Just top it with some bacon, chicken breast or tomatoes. It’s a perfect recipe if you want to prep your meals.
Quick, easy and guilt-free.
Protein stuffed Pitta
A pitta bread is a flat bread with a “pocket” in the middle. Pittas are a fun, quick way to make a sandwich at any time of the day.
Fill them with any kinds of meats, vegetables, spreads and cheeses, and make a healthy and satisfying meal without too many calories.
Here’s what you need:
- 2 whole wheat pittas (139kcal per pitta, 0.7g F/25.8g C/5.5g P)
- 1/2 medium avocado (117kcal, 10.5g F/6g C/1.5g P)
- 70g of feta cheese (189kcal, 14.7g F/1.3g C/12g P)
- 6 cherry tomatoes (18kcal per 100g, 0.2g F/3.9g C/0.9g P)
- lettuce (15kcal per 100g, 0.2g F/2.9g C/1.4g P)
- 2 tsp light mayonnaise (70kcal, 7g F/2g C/0g P)
- little bit of salt
Start by putting the pitta breads in the toaster for a few minutes. When they are finished open them gently with a knife (be careful, the bread is very thin and hot).
Use one half of the avocado for one pitta. Dice the feta cheese and combine it in a bowl with the light mayonnaise, a little bit of lemon zest, some pepper and salt. Fill each pitta with the diced feta-mixture. Top it with tomatoes and lettuce.
You can literally put everything in there. Another delicious option is tofu with humous and vegetables.
Sweet potatoes fries or wedges.
There is no tastier way to eat sweet potatoes. A single sweet potato contains 400% of your daily required vitamin A. They also have a lower glycemic index than white potatoes.
For 4 servings you need:
- 4 medium sweet potatoes (86kcal per 100g; 0g F/20.3g C/1.6g P)
- salt, pepper or cinnamon
Start by cutting all your potatoes into fries or wedges. Try to cut them into the same sizes, so that they all cook at the same rate. Preheat your oven to 200 degrees. Tumble the sweet potato fries onto a baking sheet and spread evenly.
Bake them for 35 minutes. If the edges become a little brown, don’t worry. They’ll taste rather caramelised than burned.
Serve the fries with a sprinkle of extra salt on top. Also delicious are cumin, cayenne pepper, or cinnamon.
Since they are baked, they are much healthier than fried potatoes from a fast food restaurant.