Tag Archives: nutritious

Quinoa Pancakes

I found this recipe in a magazine (I just made a few changes to it) and the pancakes tastes so good! Quinoa has a lot of nutritional benefits and is for many a “superfood”. One good reason to include quinoa in your diet is because it is a complete protein, meaning that it contains all the essential 9 amino acids which your body can’t produce by itself. It is also rich in vitamins, minerals and dietary fibre.

Quinoa can be used in a lot of recipes, such as bread, cookies, porridge, pancakes, salads and as a side dish. Just be creative 🙂

healthy quinoa pancakes

For the quinoa pancakes you will need:
(serves 4)

7 oz/200 grams raw quinoa grain, rinsed
1 big table spoon of flaxseeds or chia seeds
1.5 cups of almond milk or other milk if you prefer
1 tsp ground cinnamon
1 tsp pure vanilla extract
1/2 tsp baking soda
2 eggs
a big handful of blueberries
2 bananas, mashed
coconut oil for cooking

1. Mix the quinoa, milk and the flaxseeds (or chia seeds) and let it soak overnight or for at least an hour.
2. Add the rest of the ingredients, except for the bananas and blueberries into a blender and blend for a few minutes or until everything is well combined.
3. Fold in the bananas and blueberries to the mixture.
4. Cook on medium/low heat until the pancakes are golden.

Serve with some maple syrup or honey and fresh fruit/berries 🙂

healthy quinoa pancakes

Vegetable and Tofu wok (Vegetarian)

This is an easy dinner with lots of vegetables. I love making wok, ’cause you can basically just throw in whatever you have in the fridge. The only thing that took up time here was cooking the rice (but while that was cooking I just cut up all the veggies as well as I did some laundry 😉 ) Anyway, if you don’t have time to wait for the rice and you’re a fan of noodles, just replace the rice with some wholewheat noodles, they cook much faster.

healthy vegetable and tofu wok

What you need:
(serves 4)

1 cup brown rice 
200 g tofu (I just used half a packet)
1/2 onion
2-3 cloves of garlic, minced
3 small carrots (or two normal sized)
2 zucchini/squash
1/2 a broccoli
3-4 mushrooms

3-4 stams of chard (kale or spinach works great too)
1 tsp coconut oil
about 4 tbs of soy sauce
(salt and) pepper to taste
a dash of water

What you do:

1. Cook the rice according to the instructions.
2. Cut up the vegetables.
3. In a wok pan/frying pan, add the coconut oil and then the garlic and onion. Let it get golden, and then put in the mushrooms.
4. Add the remaining vegetables and cook for a few minutes. The vegetables should still be crispy when it’s done, so be careful not to overcook.
5. Add soy sauce, pepper, salt (soy sauce is usually salty, so be careful with extra salt). If the mixture is dry, you can put in a little dash of water.
6. Serve with the rice on the side or mix it in the wok.

healthy vegetable and tofu wok

Avocado and Spinach Pancakes

This was our lunch today. Very healthy and delicious pancakes! They can be used as sweet or savory pancakes, just adjust your toppings thereafter.

healthy avocado and spinach pancakes

What you need:
Serves 2 (about 5-6 pancakes).

3.5 oz/100g spinach (I used fresh)
1 Avocado
2 eggs
3/4 cup almond milk (other milk works great too)
1/2 cup whole wheat flour
1 tsp baking powder
1/2 tsp salt
1/2 tsp pepper
coconut oil for frying

What you do:
1. Put the spinach in a blender and blend until its liquid form.
2. Mash the avocado with a fork and lightly beat the eggs.
3. Combine the spinach, avocado, eggs, milk, flour, baking powder, salt and pepper in a bowl and stir until you have a smooth mix.
4. Add some coconut oil on the frying pan and cook each side of the pancakes for a few minutes, or until its cooked through.

Note:
If you find the mixture too thick/thin, adjust by adding some more milk or flour until you have the consistency you want.

Serving tips:
The savory pancakes taste delicious with some tomato, cucumber and feta cheese. Smoked salmon is also great if you like that.
If you prefer the pancakes sweet, some maple syrup and fruit/berries taste good!

healthy avocado and spinach pancakes

Spinach is rich in vitamin A, which is great for our skin and eyes. It also provides us with iron, fibre, calcium, manganese, etc. In other words, spinach is great for our health!

Avocado has lots of healthy fats, amino acids, fiber and antioxidants. This is for example great for our skin and hair.

Breakfast

A great way to start the day is with this super nutritious breakfast.
I made a chia pudding with strawberries, which I let sit in the fridge overnight. Then I made mango puree of about 1/2 mango which I just put in the blender, added some greek yoghurt and topped the whole thing with hemp seeds. Delicious!

healthy breakfast, chia strawberry pudding

I made the strawberry chia pudding with:
2 table spoons of chia seeds
1 cup strawberries
2 tbs pure maple syrup
a dash almond milk

Put everything in a blender and put in the fridge and let it sit overnight. Layer with mango puree and yoghurt the next day. (Or whichever topping you prefer). Enjoy 🙂

healthy breakfast, chia strawberry pudding

Healthy Banana Bread (vegan)

This banana bread is super moist and delicious. It’s egg and dairy free and nutritious.

healthy banana bread

What you need:

3/4 cup whole wheat flour
1/2 cup rolled oats
3/4 cup almond flour
1 tsp pure vanilla
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp cardamom
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup mashed bananas (about 4 bananas)
2 tbs chia seeds (used as a substitute for egg)
2 tbs coconut oil (melted)
1/3 cup maple syrup (or brown sugar, other sweetener or honey)
1/2 cup almond milk (or other milk if preferred)

1. Preheat oven to 350 ˚F or 175 ˚C. Grease a nonstick bread pan with coconut oil or other oil.
2. Let the chia seeds sit in the milk for a little (about 10 min) to make the egg substitute. Mix the dry and wet ingredients in two separate bowls. Then add them together util it’s just mixed.
3. Pour it into the bread pan and let it bake for about 50 min – 60 min. (Check after 50 min).
4. Let it cool on a cooling rack and wrap it tightly with foil to keep it nice and moist.

Tastes really good toasted with some butter/almond butter, by itself, or for breakfast together with some greek yoghurt and berries 🙂

healthy banana bread

Salmon dinner

healthy salmon dinner

This was yesterday’s dinner, VERY tasty and nutritious 🙂 I just used what we had in the fridge of vegetables to make a mash, so you can easily replace ingredients if there’s something you like better. It’s really easy to make, it just require a little bit of multitasking in order to get the dishes ready at the same time 🙂

This is what you need:

Black Lentils:
1/4 cup of black lentils
1 cup of water

1. Bring water to boil and then let the lentils simmer until they’re done. About 22 min.
2. Add a pinch of salt and pepper.
Start preparing the other dishes while it’s cooking.

Baked Salmon:
2 salmon filets
1/2 lemon
2 tablespoons of coconut oil
Parsley
Salt and pepper

1. Preheat the oven to 450 ˚F (or 230 ˚C).
2. Add the salmon fillets to a non-stick, heat proof dish (or lightly grease a dish with coconut oil so the fish doesn’t stick).
3. Remove the lemon seeds and squeeze the juice over the fish. Add one tablespoon of coconut oil on each filet. Add salt and pepper and drizzle over chopped parsley.
4. Bake until the salmon is cooked through , about 12-15 min. While the salmon is cooking, start preparing the vegetable mash.

Vegetable mash/purè:
1 sweet potato
1 potato
1-2 spring onion
1/4 of a cauliflower
2 cloves of garlic
1 teaspoon coconut oil
dash of milk
salt and pepper to taste

1. Boil water in a medium casserole (about 2 cups of water)
2. Chop all the vegetables up in smaller pieces so it cooks faster. Add them to the boiling water.
3. Let it cook for about 7 min or until the vegetables have gone soft.
4. Pour out the water and put the vegetables in a blender.
5. Add a dash of milk, coconut oil and salt and pepper. Blend on low speed for about 30 seconds.

Steamed Kale: (Broccoli or Asparagus works great too)!
Bring water to boil and add kale (as much as you want really)
Steam for about 1 minute and drain.

Plate everything up and Enjoy 🙂

salmon and mash