CREAMY CHERRY PROTEIN SMOOTHIE

Smoothies are everything you need on a warm day, they keep you cool and are busting of vitamins. If you want a very fresh smoothie it’s nice to add some frozen fruit to it. I always save some frozen bananas, raspberries and other fruits in my freezer to use for smoothies. This creamy cherry protein smoothie is perfect as a post workout snack, because it contains all you need after a powerful workout.

Protein powder is important for the recovery of your muscles and it makes the smoothie super creamy. I’ve used protein powder from Fitshe, which is sweetened with freeze-dried strawberries. So yum! Also, I’ve added a banana to the smoothie, bananas contain potassium which helps to restore your moisture balance again. Moreover, the quick carbs in the banana are important too. They’ll restore your energy level again, which you’ve used during training. And did you know cherries are high in vitamin A? Vitamin A is good for your eyes and a healthy skin. This all together makes a delicious smoothie full of healthy benefits.

Ingredients
(Makes one smoothie)

150 ml soy milk (e.g. rice milk, almond milk)
50 grams frozen cherries
30 grams strawberry protein powder Fitshe
1 banana

Equipment
Blender

Method
Put all the ingredients together in the blender and blend it until you’ve created a creamy smoothie. Pour it into a jar and serve with a colourful straw.

 

BANANA & VANILLA PROTEIN MUFFINS

When you exercise a lot it’s important to get enough protein in. Most people think the moment after a workout is the most important for your body, but have you ever realised the morning is also meaningful? After a long night of sleep and fasting, your muscles are in the need of protein. Which makes it a good idea to create these muffins for breakfast! They’re a great combination of slow carbs and protein, all you need in the morning.

There are numerous different types of protein powders. Many brands add a lot of sugars and unnatural nasties, but happily enough there’s also organic protein. I’ve used protein powder from Fitshe, which is 100% natural and sweetened with freeze-dried fruit. Their shakes also contain magnesium, for the best recovery of your muscles. Make a batch of these yummy muffins and eat them for breakfast or as a snack.

Ingredients
(Makes 6 muffins)

2 medium bananas
100 grams oat flakes
2 eggs
1 teaspoon baking powder
60 grams vanilla protein powder
2 tablespoons coconut oil
2 tablespoons maple syrup
Few pinches of salt

Equipment
Food processor
Muffin tin
Greaseproof paper

Method
Preheat the oven to 200 degrees. Put all the ingredients together in the food processor and let it mix until you’ve created a fine liquid dough. Then cut some squares from the greaseproof paper and apply them in the muffin tin. Fill each mold with 3/4 of the dough. Put them in the oven for about 20-25 minutes. Not sure if they’re ready yet? Put a skewer into it, if it comes out dry they’re ready to eat. Enjoy!

STRAWBERRY BASIL SMOOTHIE

Most people use basil for dinner recipes, like pasta pesto. But basil also goes well with smoothies, just like other leafy greens. Using basil through smoothies isn’t that common as spinach, but it’s actually very delicious. Especially in combination with strawberries. Did you know basil has amazing benefits? It contains a lot of vitamin A and K. Furthermore, its bursting of minerals such as potassium, manganese, copper, magnesium and iron.

This smoothie is great as a post workout snack. Next to all the vitamins and minerals it contains protein, which is important for your body after an intense workout. I’ve used dairy-free yogurt, but you can use whatever yogurt you like. If you’re vegan you can use soy yogurt instead of normal yogurt. This still gives the same fresh touch and is full of protein as well.

Ingredients
(Makes one)

150 grams strawberries
150 ml (soy) yogurt
8 basil leaves

Equipment
Blender

Method
Put all the ingredients together in the blender and let it mix for a little. Pour the smoothie into a big glass and serve it with a colourful straw.

 

 

DARK CHOCOLATE OATS WITH FROZEN BANANA

My all time favourite breakfast: dark chocolate oats with frozen banana. The combination of chocolate and banana is always lovely, especially with roasted coconut chips. Ekoplaza send me a package of these chips and I like to add them to everything at the moment. Coconut chips just make your breakfast more delicious, but they’re also yummy through smoothies or salads.

Cacao is very good for your health: it’s bursting of antioxidants and contains a substance that gives you a happy feeling. Furthermore, it contains all the essential minerals like calcium, zinc, iron, copper, potassium and manganese. I’ve added some nuts to this breakfast for an extra crunch. But also to make sure you’re more satisfied for a longer time. Nuts keep your blood sugar levels stable, due to the healthy fats in it. Try to eat a little handful of nuts every day and you’ll have less snack attacks.

This breakfast is for the diehard dark chocolate lovers. Are you a milk chocolate fan? Add a little teaspoon of maple syrup through it and it’s more sweet for you.

Ingredients
(Makes one)

40 grams oat flakes
220 ml water
1/2 frozen banana
1 heaped tablespoon cacao powder
1 tablespoon roasted coconut chips
1 tablespoon mixed nuts

Optionally: 1 teaspoon of maple syrup

Equipment
Pan

Method
Before you start, take the frozen banana out of the freezer. This is just 5 minutes to make the banana less frozen and easier to cut later. Then put the oat flakes, cacao powder and water together in a pan and cook it on medium level. Also add the maple syrup now if you want to have a more sweet breakfast. Make sure you whisk it with your spoon during the cooking process.

After about five minutes cooking the porridge is created. If you want to have a very thick porridge, just cook it a little longer. Pour the porridge into a bowl. Cut the frozen banana into slices and add it too. Lastly garnish it with the coconut chips and nuts. Enjoy!

CREAMY AVOCADO & DILL COURGETTI

Courgetti is perfect for people who are limiting their carb intake. Did you know you don’t really need carbs in the evening? Carbs are converted into sugars which will give you energy, this energy you only really need if you’re going for an intense cardio session after. But if you’ve planned an evening on the sofa carbs aren’t necessarily. Vegetables also fill your stomach.

That’s why courgetti is so amazing: it tastes like regular pasta but actually you’re eating less. Because of the creamy avocado-dill sauce you don’t really taste the courgette, even kids would like it. This recipe is high in healthy fats, those keep you satisfied for a longer time. Furthermore, healthy fats are important for your body. They lower the bad cholesterol in your body and reduce the risk of cardiovascular diseases.

Next to the fact this recipe is good for your body, it’s absolutely delicious too! The combination of avocado, lime, garlic and dill is lovely. By adding a bit of roasted cashew nuts on top it gets a good crunch as well. And it’s 100% vegan: good for the planet too.

Ingredients
(For one person)

1 courgette
1/2 avocado
1 garlic clove
30 grams cashew nuts
1/2 lime
1 teaspoon dill
Few dashes of olive oil
Few pinches of salt

To garnish
20 grams cashew nuts
A little bit of dill
10 cherry tomatoes (mixed)

Equipment
Spiralizer or peeler
Stick blender or food processor

Method
Start with roasting 20 grams of cashew nuts in a pan without oil, this will take a few minutes. Take them out of the pan and let them cool down. Save them for garnishing.

Next, put the avocado, garlic, cashew nuts (the non-roasted ones), olive oil, dill and the juice of 1/2 lime in the food processor. Mix until it’s creamy. But not too creamy: chopped cashew nuts will give it a little bite. Add some extra olive oil for more smoothness. Lastly add a few pinches of salt to give it some extra flavour.

Afterwards, grate the courgette with a peeler or use a spiralizer. Mix the sauce and the courgetti together in a bowl. Knead it a little bit with your hands so the sauce mixes well with the courgetti. Put the courgetti on a plate and garnish it with the roasted cashew nuts, halved cherry tomatoes and some dill on top.

RASPBERRY OATMEAL CAKE

I made this cake a little while ago and realised I never posted it on my blog. Sometimes I’m too busy and completely forget about recipes. Which is a pity because this cake was freaking delicious. That’s the reason why I’m posting it now, so you can try it too. I always use the same kind of dough for cakes but just change the toppings. The dough is made with oat flour, which you can easily make yourself. Just put some oats in the food processor for a few minutes and your flour is created.

This time I made a cake with raspberries and hazelnuts. Raspberries are great in cakes, they melt a little bit in your mouth. You don’t need to use fresh raspberries for this cake, frozen ones will go well too. That saves you money and then you can make this cake too. Just because there’s always a reason to eat cake, right? I love to see photos of your creations, so tag me on Instagram if you made this one.

Ingredients
200 grams oat flour
150 ml dairy-free milk (e.g. soymilk, almond milk, rice milk)
3 eggs
3 tablespoons cinnamon
2 teaspoons baking powder
90 ml maple syrup
90 ml vegetable oil
2 handfuls of (frozen) raspberries
40 grams of hazelnuts
A few pinches salt

Equipment
Oven
Cake mold
Big bowl
Baking paper

Method
Preheat the oven to 200 degrees. Put the oat flour, dairy-free milk, eggs, cinnamon, baking powder, maple syrup, vegetable oil, one handful of raspberries and a few pinches of salt together in a big bowl. Stir it all together, do this with a spoon or mixer.

Next, add a sheet of baking paper in the cake mold and pour the dough in it. Divide the leftover raspberries and hazelnuts on top of it. Put the cake in the oven for about 30 minutes. Sometimes it will take a little longer, make sure the cake turns into a nice brown colour. Check it it’s ready by sticking the point of a knife in the cake. If the knife is still wet it’s not ready yet.

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