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Fit veggie pizza with black bean crust

1 piece approx. 120 kcal 🔥

👊Diet: vegeterian 👉Properties: gluten free 👍Benefits: improves bowel function and digestion ☀Type of meal: dinner

💪Nutritional facts in 1 serving:

protein 6,8 g

fat 4,9 g

carbohydrates 11,8 g

fiber 5 g

📖 Ingredients for 1 large pizza: Crust:

1,5 cup black beans (boiled or from a can)

2 eggs

2 cloves garlic  

1/2 cooked beet

1 teaspoon baking powder

1 teaspoons sesame seeds

2-3 tablespoons water

1 tablespoon ground flax

salt, pepper

1 teaspoon dry oregano  

1 teaspoon dry basil

Extras:

7-8 sliced cherry tomatoes

2 tablespoons black beans (boiled or from a can)

1/2 chopped onion

3 tablespoon corn  

a couple of basil leaves

2 tablespoons olive oil

🍴How to make: 1. Preheat oven to 200 °C. 2. Add all the dough ingredients to a mixer and mix until smooth. 3.  Using your hands, form balls from the dough mix and flatten on a baking tray with parchment paper.   4. Bake for about 20 mins.   5.  After baking, add tomatoes, beans, onion and corn.  Then pour some olive oil over the pizza and bake again for  10 mins. 6.  Once baked, slice the pizza into 8 slices and top with some fresh basil.

Ready!

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Anti-stress chocolate cake

1 serving approx. 310 kcal 🔥

👊Diet: vegan 👉Properties: good source of magnesium 👍Benefits: anti-stress ☀Type of meal: dessert 💪 Nutrititional facts in 1 serving (ingredients for approx. 6 servings):

protein 5,5 g

fat 10 g

carbohydrates 48,6 g

fiber 3 g

📖Ingredients:

190 g wheat flour

1 cup soy milk

1 tablespoon lemon juice

1 tablespoon potato flour  

1/2 cup maple syrup  

2  tablespoons coconut oil

100 g 70% bitter chocolate

1 teaspoon baking powder  

1/2 teaspoon baking soda  

a  couple of drops of mint flavoring (optional)

🍴How to make: 1. Pour all the flour, baking soda and baking powder into a bowl. 2. Add milk and lemon juice. 3.  Melt the chocolate in a water bath or in a pot together with coconut oil. 4. Add the melted chocolate and mix until you have a smooth consistancy. 5.  Pour the batter into a baking pan with parchment paper. Bake for approx. 40 mins. at 347°F(175 °C). Ready!

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Broccoli cutlets

1 serving approx. 103 kcal 🔥

👊Diet: low calorie 👉Properties: balances Ph 👍Benefits: Improves bowels and digestion ☀Type of meal: snack

💪Nutritional facts for  1 serving (the recipe is for 4 servings):

protein 5,7 g

fat 3,3 g

carbohydrates 14,3 g

fiber 2,9 g

📖 Ingredients for 4 servings:

250 g fresh broccoli

1 egg

1/2 medium sized onion

30 g grated cheese

50 g oatmeal

3 tablespoons chopped dill

salt and pepper

🍴How to make: 1. Preheat ovent to 200°C. 2. Chop the broccoli and then cook 1 minute in boiling water. 3. Add the broccoli to a bowl and add egg, cheese, oatmeal, dill as well as salt and pepper. Mix thoroughly. 4. Form small rolls out of the mixture and arrange on a baking tray lined with baking paper. 5. Bake for 18-25 mins until golden. Make sure to flip halfway.   6. Serve with tomato sauce, ketchup or your favorite sauce. Ready!

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Easy, vegan mac and cheese... without cheese!

1 serving approx. 484 kcal 🔥

👊Diet: vegan 👉Properties: gluten free 👍Benefits: it will fill you up 💪 Nutritional facts in 1 serving:

protein 13,7 g

fat 5,6 g

carbohydrates 94 g

fiber 5,7 g

📖 Ingredients for 3 servings:

280 g corn pasta

200 g fresh broccoli

Cheese sauce:

1 medium sized booked carrot

2 boiled potatoes

1 onion

2 cloves of garlic

1/2 cup  yeast flakes

1/2 teaspoon smoked paprika (optional)

1 tablespoon olive oil  

a couple tablespoons of vegetable broth

🍴How to make: 1. Cook the pasta al dente according to the recipe on the packaging, add the broccoli for 5 mins. 2. Meanwhile, fry the onion and garlic. 3.  Add the fried veg into a blender as well as the other ingredients necessary for the cheese sauce. Blend the ingredients together until you have smooth mixture. 4. Once the pasta has cooked, put the pasta into either 3 small or 1 large baking pan. Pour the cheese sauce and decorate with broccoli cut into small piecies. 5.  Bake for 25 mins at 356°F (180°C) Ready!

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Weight loss dessert - crumble with pumpkin

1 serving approx. 242 kcal 🔥

👊Diet: seasonal 👉Properties: gluten free 👍Benefits: strengthens heart ☀Type of meal: dessert 💪Nutritional facts in 1 serving:

protein 3,8 g

fat 18,2 g

carbohydrates 18,4 g

fiber 3,3 g

📖 Ingredients for  4 servings:

110 g raw pumpkin

8 dates

3-4 tablespoons water

1 & 1/2 maple syrup  

1 tablespoon nonrefined coconut oil

1 level teaspoon cinnamon

3 tablespoons desiccated coconut

50 g  walnuts

2 tablespoons gluten free instant oatmeal (optional)

1 tablespoon chopped pumpkin seeds

🍴How to make: 1. Add pumpkin, 4 dates, water, maple syrup, coconut oil and cinnamon to a blender. Blend until you have smooth consistency. 2. Then in another bowl add desicatted coconut, nuts and oatmeal. Blend but keep the nuts chunky. 3. Pour the pumpkin mousse into small bowls, then sprinkle with nut mix and coconut.  Chop up the remaining four dates and sprinkle on top. Ready!

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Simple, high in protein Italian style salad

1 serving approx. 350 kcal 🔥

👊Diet: sporty 👉Properties: high in protein 👍Benefits: flat stomach ☀Type of meal: lunch

💪Nutritional facts for 1 serving:

protein 51,6 g

fat 14,3 g

carbohydrates 8,6 g

fiber 1,8 g

📖 Ingredients for 2 servings:

2 chicken filets (around 200 g)

150 ml natural yogurt

2 teaspoons lemon juice

1 teaspoon curry powder

1 teaspoon sweet paprika

1 teaspoon granulated garlic

salt and pepper

Salad:

100 g mixed lettuce (or more)

 8 cherry tomatoes

50 g feta cheese

Dressing:

2 teaspoons olive oil

1/2 teaspoon oregano

1/2 teaspoon basil

1/2 teaspoon garlic

salt, pepper

🍴How to make: 1. Wash the filets and then dry. 2. Mix all the ingredients to make the marinade; yogurt, lemon juice, curry powder, paprika, garlic, salt and pepper. 3. Add the chicken to the marinade and let it sit for at least 2 hours in the fridge. 4. Grill the chicken in a pan (or fry it in a pan) until both sides are golden brown. 5. To make the dressing for the salad; mix olive oil, oregano, basil, garlic, salt and pepper. 6. Chop the tomatoes into quarters and break up the feta. Add to a bowl together with lettuce and pour the dressing over. Mix. 7. Serve the salad and add the chicken filet. You can eat this meal with the chicken still hot or pack it for lunch and take it to work.

Ready!

[foodmonkeys-com]

Black burger that helps your body's resistance

1 burger approx. 248 kcal 🔥

👊Diet: vegan

👉Properties: high in fiber  

👍Benefits: improves your body's resistance

☀Type of meal: dinner

💪 Nutritional facts in 1 burger:

protein 7 g

fat 10,7 g

carbohydrates 33,6 g

fiber 7 g

📖 Ingredients for 8 burgers:

🔸 Buns:

165 g spelled flour

100 ml soy milk

2 tespoons  liquid coconut oil

1/2 teaspoon dry yeast

1 teaspoon agave syrup or maple syrup

1 level teaspoon of salt

1/2 teaspoon pepper

1-2 g  activated charcoal powder (capsules- you have to dissolve the capsule in water)

sesame

🔸 Burgers from beets:

400 g  cooked beets

200 g  chopped onion

200 g canned chicked peas

60 g oatmeal

1 teaspoon ground flaxseed mixed with 1 teaspoon of hot water  

salt, pepper

🔸Extras:

2  sliced pickles

1-2 tablespoons olive oil  

1 teaspoon apple vinegar

4 teaspoons of chopped dill  

2 teaspoon chopped  parsley

salt, pepper

lettuce  ( 2 leaves per burger)

🍴How to make:

🔸Buns:

1. Mix the coconut oil with the agave syrup, maple syrup, light soy milk and yeast.  

2. Mix the flour with the the charcoal (pour out of the capsule). Add salt and pepper.

3. Mix the wet and dry ingredients together. Knead the dough and leave it in a warm place for an hour to rise.

4. Form buns from the dough and put on a baking sheet with parchment paper. Let the dough rise again for another 30 mins.  

5. Next lightly brush the buns with soy milk and sprinkle sesame seeds.  

6. Bake at 180°C approx. 15 min.

🔸Burgers:

1. Add all the ingredients into one bowl and chop and mix until it has a smooth and even consistancy.

2.Form patties and put them on the baking sheet with parchment paper.

3.  Bake them for about 10=15 mins at 190°C.

🔸Extras:

1. Mix olive oil, vinegar, salt, pepper, parsley and dill. Add cucumber and mix thoroughly so they are covered in the dressing.

2.On one part of the bun add lettuce, beet root burger and a pickle slice.  

Ready!

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Aromatic, baked apple with cinnamon

1 serving approx. 173 kcal 🔥

👊Diet: low calorie 👉Properties: low fat 👍Benefits: improves bowel function and digestion ☀Type of meal: dessert 💪 Nutritional facts in 1 serving:

protein 2,6 g

fat 2,5 g

carbohydrates 37,7 g

fiber 4,8 g

📖Ingredients for 3 servings:

3 medium sized apples

3 tablespoons dry couscous

1 tablespoon maple syrup

1 teaspoon lemon

3 teaspoons dry cranberries

1 tablespoon chopped walnuts

1/2 teaspoon cinnamon

🍴How to make: 1. Pour the coucous into a bowl and pour bowling water over it until it is covered. Then add dry cranberries and leave it covered for several minutes. 2. Add maple syrup, lemon juice and walnuts, then mix. 3. Wash the apples, cut the tops off and then hollow the middle. 4. Rub cinnamon in the hollow center of the apple. 5. Fill the prepared apple centers with the couscous mix and bake at 355°F (180°C) for 25-30 minutes (the type of apple will determine if you bake them for longer or shorter).

Ready!

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Anti-stress vegan gingerbread-chocolate cupcakes

1 cupcake with frosting approx. 179 kcal 🔥

👊Diet: vegan 👉Properties: low fat 👍Benefits: anti-stress ☀Type of meal: dessert

💪 Nutritional facts in 1 cupcake with frosting:

protein 6,3 g

fat 3,7 g

carbohydrates 31,8 g

fiber 1,9 g

📖Ingredients for 10 cupcakes:

130 g wheat flour

65 g wholewheat flour

120 g musu apples (blended, cooked apples)

1 and 1/2 cup soy milk  

1 teaspoon apple vinegar

100 g  powder sugar with xylitol  

50 g bitter cocoa  

1 large teaspoon baking soda

📖 Gingerbread frosting:

70 g millet flour

220 ml soy milk

3 tablespoons maple syrup

3 teaspoons cocoa

2  teaspoons gingerbread seasoning or: 1 teaspoon cinnamon, 1/4 teaspoon ground ginger, 1/2 teaspoons ground cardamon, 1/4 teaspoon nutmeg, pinch of pepper.

+ optional sprinkling some bitter chocolate opcjonalnie

🍴How to make: 1. Add all the dry ingredients to a large bowl and mix; flour, xylitol, cocoa and baking soda. 2. Then add the wet ingredients; cooked apples, milk and vinegar. Mix until you have an even consistency. 3.  Divide the mixture into ten cupcake cases, preheat the oven to 356°F (180°C). Bake for about 15-20 mins (you can check if it's ready by putting a toothpick through the middle of the cupcake, if it comes out clean, the cupcakes are done.)

Frosting: 1.  Boil the milk and add millet flour to it. Lower the heat and simmer, stirring constantly, until it thickens. 2. Add maple syrup, cocoa and gingerbread seasoning. 3. Let it cool.   4. Then decorate the cupcakes with the frosting. Bon Apetit!

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High in protein Italian style salad 🍅

1 serving approx. 350 kcal 🔥

👊Diet: sporty 👉Properties: high in protein 👍Benefits: flat stomach ☀Type of meal: lunch 💪Nutritional facts for 1 serving:

protein 51,6 g

fat 14,3 g

carbohydrates 8,6 g

fiber 1,8 g

📖 Ingredients for 2 servings:

2 chicken filets  (around 200 g)

150 ml natural yogurt

2 teaspoons lemon juice

1 teaspoon curry powder

1 teaspoon sweet paprika

1 teaspoon granulated garlic  

salt and pepper

Salad:

100 g  mixed lettuce (or more)

8 cherry tomatoes

50 g feta cheese

Dressing:

2 teaspoons olive oil  

1/2 teaspoon oregano

1/2 teaspoon basil

1/2 teaspoon garlic

salt, pepper

🍴How to make: 1. Wash the filets and then dry.   2.  Mix all the ingredients to make the marinade; yogurt, lemon juice, curry powder, paprika, garlic, salt and pepper. 3. Add the chicken to the marinade and let it sit for at least 2 hours in the fridge. 4. Grill the chicken in a pan (or fry it in a pan) until both sides are golden brown. 5. To make the dressing for the salad; mix olive oil, oregano, basil, garlic, salt and pepper. 6.  Chop the tomatoes into quarters and break up the feta. Add to a bowl together with lettuce and pour the dressing over. Mix. 7. Serve the salad and add the chicken filet. You can eat this meal with the chicken still hot or pack it for lunch and take it to work. Ready!

[foodmonkeys-com]

Energizing paleo banana pancakes

1 pancake approx. 110 kcal 🔥

👊Diet: paleo 👉Properties: lactose free 👍Benefits: gives you energy for the whole day ☀Type of meal: Breakfast 💪 Nutritional facts for 1 pancake:

protein 4,3 g

fat 7,3 g

carbohydrates 7,5 g

fiber 1,9 g

📖 Ingredients for 10 pancakes:

3 eggs

2 large handfuls of spinach

2 medium bananas  

1  cup of grounded almonds or other nuts (approx. 100 g)

coconut oil for frying

+ optional 1 banana and pecans for serving 🍴How to make: 1. Add bananas and eggs to a blender. Blend until you have a smooth batter.   2. Add spinach and blend again until the spinach leaves have been blended into the batter. 3.  Pour the batter into a bowl and add the grounded nuts. Mix thoroughly. 4. Fry the pancakes in a bit of coconut oil, until they are golden brown on both sides. 5. Serve with sliced bananas, nuts or maple syrup.   Bon Appetit!

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Low fat gazpacho from beets and tomatoes

1 serving approx. 94 kcal 🔥

👊Diet: low calorie 👉Properties: good source of vitamins and minerals   👍Benefits: improves immune system ☀Type of meal: lunch 💪 Nutritional facts in 1 serving:

protein 5,3 g

fat 1,2 g

carbohydrates 19,7 g

fiber 4,8 g

📖 Ingredients for 3 large servings:

600 g tomatoes

2 large baked beets  (optional, may use jarred beets)

3 cloves of garlic

handful of fresh basil leaves

100 ml natural yogurt

salt, lemon pepper

1/2 cucumber

3 radishes

+ optional roasted sunflowers or pumpkin seeds to sprinkle on top.

🍴How to make: 1.  Scald the tomato with boiling water and then peel the skin off. 2. Cut into quarters then take out the center. 3.  Put the tomatoes, beets, garlic, basil, natural yogurt, salt and pepper into a blender. Blend until you have a smooth mixture.   4.  Wash the cucumber and parsley then chop into cubes. 5. Pour the soup into a bowl and decorate with the cucumber and parsley.   Ready!

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Tropical salad with black rice, mango and avocado

1 serving approx. 455 kcal 🔥

👊Diet: tropical

👉Properties: good source of vitamins and minerals

👍Benefits: strengthens heart

☀Type of meal: lunch

💪 Nutritional facts in 1 serving:

protein 8,7 g

fat 11,4 g

carbohydrates 82,2 g

fiber 5 g

📖 Ingredients for 4 servings:

1 and 1/2 cup  black rice

1 large mango

1 ripe avocado

1/2 cup chopped cilantro

1 large red onion

1/2 teaspoon salt  

Dressing:

1 and 1/2 teaspoons olive oil

juice from 3 limes

1 teaspoon maple syrup (optional honey)

1 crushed garlic clove

2 tablespoons chopped cilantro

salt, pepper  

🍴How to make:

1.  Boil the rice following the instructions on the package. Once cooked let it sit.

2. Add all the ingredients for the dressing into a bowl and mix until you have a smooth consistancy.

4. Add the dressing to the rice, mix and let sit until it has cooled.

5.  Peel the skin of the mango and avocado and chop into large cubes, then chop the onion finely.

6. Serve the rice then add on top the mango, avocado, onion and cilantro.

Ready!

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Low-calorie pumpkin gulash that improves immunity

1 serving approx. 201 kcal 🔥

👊Diet: balanced 👉Properties: high in vitamins and minerals 👍Benefits: strengthens immunity ☀Type of meal: dinner

💪Nutritional facts in 1 serving:

protein 21,2 g

fat 5,9 g

carbohydrates 13,9

fiber 4,3 g

📖 Ingredients for 6 servings:

500 g beef shoulder

2 cups of cubed hokkaido pumpkin

2 small zucchinis

1 red pepper

2 carrots

1 onion

3 garlic cloves

2 bay leaves

2 teaspoons sweet paprika

200 ml semi dry red wine

tablespoon rosemary

tablespoon cumin

2 tespoons dried parsley

400 ml broth

salt, pepper

2 teaspoons olive oil

🍴How to make: 1. Fry the chopped onion and garlic in olive. Fry until they have carmelized. 2. Add the cubes of beef. Fry for approx. 4mins and add wine. Fry until the wine has reduced. 3. In the meantime, boil broth in a pot. 4. Add the contents of the frying pan into the broth along with the chopped pepper, carrot, bay leaves, sweet paprika, rosemary, cumin and parsely. Boil for 10 mins. 5. After 10 mins, add pumpkin and chopped zucchini as well as salt and pepper. Cook for 40-45 mins, covered on low heat.

Ready!

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Gluten free mini pizza - stuffed portobella mushrooms

1 mushroom approx. 88,6 kcal 🔥

👊Diet: low calorie   👉Properties: gluten free   👍Benefits: flat stomach ☀Type of meal: snack 💪 Nutritional facts for 1 mushroom:

protein 7,9 g

fat  2,7 g

carbohydrates 10,3 g

fiber 2 g

📖 Ingredients for 8 pieces:

8 portobello mushrooms

cup of diced tomatoes

1 cup of chopped peppers

1/3 cup chopped onions

1  teaspoon dried oregano

1 teaspoon  dried paprika

1 teaspoon dried basil

1 teaspoon granulated garlic

8 tablespoons parmesan

8 taspoons chopped cilantro or basil  

salt, pepper

🍴How to make: 1. Peal the mushrooms and cut off the stalk. 2. Pre-heat the oven to 365ºF  (185ºC) 3. Chop the tomatoes and add all the seasonings, oregano, paprika, basil, granulated garlic, salt and pepper. 4.  Place the mushrooms on a baking sheet and fill each with 2 tablespoons of the tomatoe mixture.   5. Next, add equal amounts of pepper and onion to each mushroom. 6. Sprinkle each mushroom with 1 tablespoon of grated parmesan and bake for approx. 15 mins. 7.  Once the mushrooms are ready, sprinkle each one with fresh herbs. Ready!

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Ramen miso soup

1 serving approx. 172 kcal 🔥

👊Diet: low calorie 👉Properties: low fat 👍Benefits: flat stomach ☀Type of meal: lunch

💪 Nutritional facts in 1 serving:

protein 8,1 g

fat 3,7 g

carbohydrates 31 g

fiber 1,1 g

📖 Ingredients for 6 servings:

1,6 l dashi broth (1,6 l water, 1 patch of konbu algae, 20 g dry fish)

2 teaspoons miso paste

12 shitake mushroosm

1/2 package of tofu

chives or spring onion

200 g ramen noodle

2 tablespoons soy sauce

1 teaspoon sesame seeds

100 g pak choi cabbage/ chinese cabbage

🍴How to make: 1. Cook the broth, add mushrooms and cook for approx. 7 mins. 2. Strain and put the mushrooms on to a plate. Add miso paste and soy sauce to the pot. Stir, cover with a lid and take off the stove. 3. Cook the noodles following the instructions on the pack, cut the tofu into cubes. Divide the cabbage between the portions. 4. To serve, add noodles first and then pour the broth over the top. Then add cabbage, shitake mushrooms as well as the tofu. Once all the ingredients are in the soup sprinkle parsley and sesame seeds.

Ready!

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Energising balls with dry apricot

  1 ball approx. 92,5 kcal 🔥

👊Diet: sport 👉Properties: balanced Ph 👍Benefits: strengthens heart ☀Type of meal: snack

💪Nutritional facts in 1 ball:

protein 2,6 g

fat 19,3 5,4 g

carbohydrates 10,2 g

fiber 1,5 g

📖 Ingredients for 24 balls:

200g soft dry apricot

250g cashew

25g desiccated coconut

25g goji berries

1 teaspoon of vanilla extract or seeds from one vanilla pod

🍴How to make: 1. Grind the cashews, can use a food processor. 2. Add apricot, goji berries and vanilla extract. 3. Blend into a smooth batter. 4. Form the balls, then dip into desiccated coconut. Let them sit in the fridge.

Bon Apetit!