Recipes

Take a look at our healthy homemade recipes for meal inspiration.

Chia seed overnight oats

Rich in oxidants, omega-3, and digestive carbohydrates

 

Ingredients

  1. 1 tbsp Chia seeds 
  2. 1/2 cup Oats
  3. 1/2 cup Any milk
  4. 1/2 cup fruit (any)
  5. 1 tbsp honey

 

 

Instructions:

  1. Mix the ingredients in a bowl
  2. Cover and Refrigerate overnight 
  3. stir and top with berries in the morning

Banana pancakes

High in potassium, gluten free, great pre workout

 

Ingredients:

1 . 1 banana

2.  2 eggs

3. 1/4 cup oats

4. A little bit of oil/butter for the pan

5. 1/2 tsp cinnamon

 

Instructions:

  1. Mash the banana until smooth
  2. Whisk in the eggs and oats
  3. Heat the pan over medium heat
  4. Pour small circle portions onto the pan
  5. Cook 1-2 minutes or until golden brown 
  6. Serve with fruit or syrup 

Avocado chickpea salad

Healthy fats, fiber, and protein

 

Ingredients:

  1. 1 avocado
  2. 1 cup chickpeas
  3. 1 tbsp lemon juice
  4. 1 tbsp greek yogurt
  5. 1/2 cup mixed greens
  6. 1/4 tbsp garlic powder

7.   Feta cheese (optional)

 

Instructions :

 

  1. Mash the avocado and mix with chickpeas, lemon juice, yogurt, and garlic powder
  2. Add mixed greens and feta cheese 

Baked salmon

High in omega 3, protein, and anti inflammatory

Ingredients:

  1. Salmon filet
  2. 1/2 tbsp olive oil
  3. 1 minced garlic clove 
  4. 1tbsp dried dill
  5. 1 lemon slice
  6. Salt, pepper, chilli powder

 

Instructions:

  1. Preheat oven to 400 degrees F
  2. Place salmon on a baking sheet
  3. Drizzle olive oil and season with the spices
  4. Add lemon slices and bake for 12-15 minutes.

Chicken bowl

High protein, gluten free, rich in fiber

Ingredients

  1. 1 chicken breast
  2. 1 tbsp olive oil
  3. 1 garlic clove
  4. 1 tsp dried oregano 
  5. 1 cup cooked quinoa 
  6. 1 cup spinach 
  7. 1/2 cup cherry tomatos 
  8. Salt, pepper , and chilli powder to taste
  9.  1/2 cup of rice

 

Instructions:

  1. Boil rice in water for 20 minutes or  until cooked 
  2. Mix olive oil, lemon juice, garlic, oregano, salt, and pepper
  3. Coat chicken in marinade and grill for 6-7 minutes on each side
  4. Slice chicken and serve over quinoa with spinach and cherry tomatos 

Yogurt Bowl

High protein and calcium. Various fiber, vitamins, and healthy fats

 

Ingredients:

  1. 1 cup greek yogurt
  2. Various fruit (banana, berries, mango, etc)
  3. Toppings (nuts, granola, seeds, honey)

 

Instructions:

  1. Add yogurt to the bowl
  2. Top with fruit
  3. Sprinkle the toppings

 

Avocado Toast

Healthy fats, protein, fiber and whole grains

Ingredients:

  1. 1 slice whole grain bread
  2. 1/2 avocado
  3. Spices (salt, pepper, chilli powder)
  4. 1 egg
  5. Lemon juice and cheese to liking

 

Instructions:

  1. Toast the bread
  2. Mash avocado with spices
  3. Spread on toast

• 4. Cook egg and add with lemon juice and cheese

Quesadilla

Good protein, calcium, carbs

 

Ingredients:

  1. 1 whole wheat tortilla
  2. Cheese
  3. Beans, chicken, veggies (optional)
  4. Oil/ cooking spray

 

Instructions:

  1. Heat pan on medium
  2. Add oil/ cooking spray
  3. Place tortilla in pan
  4. Add cheese and fillings
  5. Fold and cook until golden brown

Smoothie

Great vitamins and antioxidants, protein, hydration

 

Ingredients:

  1. 1/2  cup milk, yogurt, or almond milk
  2. 2 cups frozen fruit
  3. Optional - peanut butter, honey, spinach

 

Instructions:

  1. Add to blender
  2. Blend until smooth
  3. Pour and drink

Kale Salad

Contains iron, vitamins K and C, and fiber

Ingredients:

  1. Kale
  2. 1 tbsp olive oil
  3. Lemon juice or vineger to liking
  4. Salt
  5. Optional: nuts, cheese, fruit

 

Instructions:

  1. Wash and chop kale
  2. Place kale in bowl
  3. Add olive oil and salt
  4. Massage kale with hands

 5. Add lemon juice and other toppings

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