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4 Easy and Healthy Desserts | Get Healthy With Valentina

4 Easy and Healthy Desserts | Get Healthy With Valentina

Even if you do decide to treat yourself (with healthy desserts, at that), don’t beat yourself up, and don’t forget that it takes courage to be true to who you are in a world that is in such a hurry to judge you at every turn. Being the best version of yourself is not a one-time event. It is a constant decision that you make every day, so take care of your body, eat healthy and respect yourself. These easy and healthy desserts make it easy.

Pink Strawberry and Raspberry Protein Shake

Pink Strawberry and Raspberry Protein Shake

This delicious strawberry and raspberry protein shake is an ideal drink to gulp down after a tough workout. Mask the flavour of your protein powder with fresh berries.

Broccoli and Kale Garlic Noodles

Broccoli and Kale Garlic Noodles

if you’re a busy mom/person, or you have a child/adult-child who still refuses to eat their greens, I definitely suggest giving these garlic noodles a try! You can always tell them that it's a new type of green pesto. With all the garlic and parmesan in it, you could barely tell the difference! Just a friendly FYI… be aware that this isn’t an appropriate lunch when you have to give a really important meeting, or if you’re going on a date. Unless your date eats these garlic noodles, too. Garlic breath is a silent but smelly killer.

Delicious and Gooey Vegan Brownies

Delicious and Gooey Vegan Brownies

Tthese vegan brownies are the perfect way to satisfy your cravings. Why?

  1. They're healthier for your body. This vegan brownie recipe is full of healthy fats from avocado and dark chocolate
  2. They're healthy for your mind. Rather than resisting your cravings and bingeing later on, it's better to indulge on healthier substitutions. Plus, chocolate makes us plain happy (they stimulate the release of endorphins)!

If you're cringing because you heard the word avocado and chocolate together in the same sentence, don't be scared. Try these vegan brownies - I promise you'll love them. I used to be the biggest skeptic whenever I saw avocado on the ingredient list for dessert recipes - they aren't so bad!

3 Healthy & Vegan Snacks : Raw Guacamole, Caramel Apples, & Banana Bars

3 Healthy & Vegan Snacks : Raw Guacamole, Caramel Apples, & Banana Bars

If you're swearing off chips and cookies at the start of the new year, these healthy and vegan snacks will keep you satisfied and on the right track. All three recipes can be made in a cinch. They use a handful of natural ingredients, they're preservative-free, and they're perfect for sharing. Watch the video above to learn more about how PumpUp member @rawincollege prepared her raw guacamole, caramel apple slices, and vegan banana bars.

Holiday Kale Salad

Holiday Kale Salad

This is the perfect holiday kale salad to make especially during December. It's delicious and easy!  Whether you're going to potlucks, or want to eat something a little festive this winter, this holiday kale salad fits the bill. The avocado in the dressing of this salad will soften up the kale and it imparts a creamy and delicious texture. When combined, the basil, tomatoes, avocado, and lemon make a creamy dressing that really compliments the kale and the rest of the salad ingredients. 

4 Healthy Christmas Desserts That You Can Make ASAP - Get Healthy With Valentina

4 Healthy Christmas Desserts That You Can Make ASAP - Get Healthy With Valentina

Apart from the pressures of choosing the right presents or catching up with friends and family, the holidays can also be a time of disappointment, financial strain, feuds, travel problems and being alone or far away from loved ones. Instead of enduring another stressful festive season, I'm sharing these amazing and healthy Christmas desserts to put the 'merry' back into your holiday festivities.

This Healthy Candy Cane Will Blow Your Mind

This Healthy Candy Cane Will Blow Your Mind

You'll only need two ingredients for this healthy candy cane: bananas and strawberries. Slice them up into coins and arrange them carefully into a cane-like shape. Make sure that the slices are roughly the same width so that everything is proportionate. When you're arranging the curve of the healthy candy cane, it's best to leave one full strawberry intact. Just slice off the stem and angle the strawberry between two banana slices. This is all you need to make one of the simplest and cutest desserts on the planet. Although bananas and strawberries work best for the classic candy cane colour combination, feel free to experiment with other fruits and berries. This healthy candy cane is refined sugar-free and bursting with fibre, potassium, and antioxidants.

Vegan Chocolate Waffles with Blueberry Raspberry Nicecream

Vegan Chocolate Waffles with Blueberry Raspberry Nicecream

This past month, I found out that I might suffer from fructose malabsorption. Since I love fruit, this was a pretty big deal for me. I wanted to cut out fructose as much as I could, so smoothies were out of the question. Thus, I returned to an old favourite of me: vegan chocolate waffles! The recipe I am sharing with you today is the absolute bomb and I have already received a lot of compliments from non-vegans saying that these are one of the best waffles they ever tried! Regardless of whether you are vegan or not, you have to try these vegan chocolate waffles.

3 Amazing Avocado Recipes - Get Healthy With Valentina

3 Amazing Avocado Recipes - Get Healthy With Valentina

Focus on eating healthy fats, like the ones found in avocados. These fats are good for maintaining healthy skin, weight-loss and all-around health. Remember that there is no secret spell to instant weight-loss or ultimate physical improvement. There are no magic pills, no special slimming drinks, no perfect quick fix diets either…. You just need to eat healthier.

Chocolate Chia Pudding with Berry Nice Cream

Chocolate Chia Pudding with Berry Nice Cream

There isn't a problem that chia seeds can't fix. They're incredibly versatile and packed with protein and fibre - you'll be full for hours on hours. If you're a fan of chocolate chia pudding, try layering it up with some banana ice cream. It's the 'parfait' parfait you never knew you needed. Feel free to make the chocolate chia pudding ahead of time and store it in your fridge overnight. When you're ready to eat it, blend up some nice cream, add some berries into the mix, and you'll be good to go.

Curried Butternut Squash and Carrot Soup

Curried Butternut Squash and Carrot Soup

This soup is creamy and smooth, and has a mild bite to it from the curry and ginger, which helps you stay warm during chilly fall nights. Its bright colours will make you smile, and it will also give you all the beta carotene and Vitamin A that you need to stay healthy and fit during flu season!

Vegan Orange Chocolate Bliss Balls

Vegan Orange Chocolate Bliss Balls

Ball is life. When you find yourself craving a Terry's Chocolate Orange, think of these orange chocolate bliss balls instead. They're simple to make and they don't require any laborious baking or melting. All you'll need is a food processor and a few simple ingredients. Rich, moist, and decadent, orange chocolate bliss balls are the perfect solution for the chocolate-fuelled athlete inside of you. Make them as snacks for yourself, or as gifts for your friends. Bliss balls are for sharing.

Healthy Raw Vegan Cereal Recipe

Healthy Raw Vegan Cereal Recipe

A lot of people struggle with what to have for breakfast during the fall and winter months. It may even be too cold for banana 'nice' cream.  This raw vegan cereal is the perfect substitution for sugar-laden breakfast cereals and pre-packaged oatmeal.

The Easiest No Bake Protein Bar

The Easiest No Bake Protein Bar

Protein bars are awfully convenient. There's a catch: most of them are full of sugar and additives, comparable to a candy bar! I came up with a no bake protein bar recipe that uses five ingredients. You probably already have these in your kitchen, too. Use this recipe as a base for your no bake protein bar and add the extra ingredients of your choice if you want to play around with the flavour and texture. These protein bars are incredibly easy to make, completely customizable, and can be made vegan-friendly.

This is the easiest healthy carrot soup you'll ever make

This is the easiest healthy carrot soup you'll ever make

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If we could eat one dish (and only one dish) forever, it would be soup. It's perfect for fall and great for you. This healthy carrot soup can be prepared in under an hour. It uses ingredients that you probably have stocked in your pantry - no need to visit the grocery store. For a bit of extra flavor, substitute some homemade or reduced sodium vegetable stock for the water. Make this healthy carrot soup as an appetizer, or serve it as a meal with whole grain protein banana bread.

Healthy carrot soup // The PumpUp Blog

Healthy Carrot Soup

Ingredients

  • 500g carrots
  • ½ onion
  • 7L water or vegetable stock
  • Salt, pepper, and curry powder, to taste

Directions

Peel and dice carrots and onion. Heat oil in pot and sauté carrots with onions for 3 minutes, or until the onion turns translucent.  Add water and cover the the pot the water boils. Reduce heat until the soup simmers and  cook under a low flame for 20-30 minutes. Stir the soup until it's nice and smooth, then stir in salt, pepper, and curry powder!

Crunchy Roasted Chickpeas : Sweet and Savoury

Crunchy Roasted Chickpeas : Sweet and Savoury

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I decided to try something slightly different than usual — I made something savoury. But worry not, friends with sweet tooth syndrome.  You have the option to transform these crunchy roasted chickpeas into something sweet!This is a much healthier alternative to potato chips. The crunchy roasted chickpeas will for sure satisfy your cravings for something with a bit more bite. They require only two ingredients, in addition to whichever spices you prefer! They're super easy and better yet, they're sky-high in fiber and protein. These crunchy roasted chickpeas are the perfect snack for those on a plant-based diet.

Crunchy Roasted Chickpeas - The perfect healthy snack. It can be made sweet or salty. Toss those potato chips and eat these instead! // The PumpUp Blog

Crunchy Roasted Chickpeas - Savoury Version

  • 300g can of chickpeas (drained)
  • ½ teaspoon olive oil
  • ½ teaspoon garlic powder
  • ½ teaspoon turmeric powder
  • ½ teaspoon cayenne pepper (feel free to omit if you can’t handle spicy food!)
  • Pinch of sea salt

Crunchy Roasted Chickpeas - Sweet Version

  • 300g can of chickpeas (drained)
  • ½ teaspoon coconut oil
  • ½ teaspoon cinnamon
  • 1 tablespoon honey
  • Pinch of sea salt

Instructions:

  1. Preheat oven to 400°F
  2. Rinse and drain chickpeas, place onto a parchment-lined cookie tray and dry with a paper towel.
  3. Bake the chickpeas in the oven for about 20 minutes.
  4. Remove from the oven and toss them in the oil and spices, coating them evenly.
  5. Place the tray back into the oven for 15 to 20 minutes until crispy.
  6. Let them cool a bit before enjoying.

 

This recipe for crunchy roasted chickpeas was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

4 healthy yellow recipes that will end your summer on the right foot - Get Healthy with Valentina

4 healthy yellow recipes that will end your summer on the right foot - Get Healthy with Valentina

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Hola Amigos! Did you know that without regular physical activity, the body slowly loses its strength and ability to function well? Active living means including physical activity in your daily life. You don’t need to spend hours at the gym to be an active person. Active living could mean just making small changes in your daily life, like walking to the store or to the gym, taking the stairs instead of the elevator at the mall etc. Any physical activity is proven to improve both mental and physical health. It tackles anxiety, depression and anger. #ActiveAugust is here to make you feel good and  improve your health. Be more active today! Fuel up with these healthy yellow recipes once you've finished your workout.

Spicy Pumpkin Seeds

Spicy pumpkin seeds for late night snacking // Recipe from the PumpUp Blog

Ingredients

  • 2 cups pumpkin seeds or squash seeds
  • 1/2 tablespoon chili powder
  • 2 teaspoons fresh squeezed lime juice
  • Salt, to taste

Directions

Rinse pumpkin seeds in a colander. Spread evenly on a baking sheet and allow to dry for 1 hour or longer. Preheat oven to 275 degrees F.

Toss the seeds in the chili powder and lime juice. Add salt if necessary. Place the seeds back on the baking sheet and cook for 15 to 20 minutes. Remove from the oven, and allow to cool on a plate.

Coconut Popsicles

4 ingredient coconut popsicles - The perfect healthy treat that you never knew you needed. Make this recipe before the summer ends! // The PumpUp Blog

Ingredients

  • 1 can Coconut Milk
  • 1 Tbsp. unsweetened shredded coconut
  • 20-40 drops Stevia Extract (to taste)
  • 1 Tbsp. organic vanilla extract

Directions

Add all ingredients to a medium bowl. Mix well. Pour into stainless steel popsicle molds. Freeze for 5 hours or until solid.

Yellow Spicy Superfood Smoothie

Spicy superfood smoothie - You'll never guess which ingredients are in this healthy breakfast recipe // The PumpUp Blog

Ingredients

  • 2 1/2 cups frozen mango chunks
  • 3  tablespoons  hemp seeds
  • 2 tablespoons dried goji berries
  • 1 teaspoon chili powder
  • 1 ½ cups apple juice
  • 1 cup water
  • 2 tablespoons freshly squeezed lime juice
  • sweetener, to taste (optional)

Directions

Blend all the ingredients together until smooth. Enjoy!

Curry Vegetable Dip

Curry dressing for vegetables - Perfect for late night snacking! // Recipe from the PumpUp Blog

Ingredients

  • 1/2 cup plain, nonfat Greek-style yogurt
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1 teaspoon honey
  • Salt to taste

Directions

Blend everything together using a whisk, and serve with vegetables.

With Love,

Valentina

These easy and healthy yellow recipes are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

Easy Fish Tacos with Mango Cucumber and Tomato Coriander Salsa

Easy Fish Tacos with Mango Cucumber and Tomato Coriander Salsa

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I can’t believe that in two weeks, September will be here. I definitely haven’t seen the time fly by! It feels like it’s only just been a couple of days that I closed my textbooks for the final time and submitted my last paper…Now, a couple of weeks from now, so many of you will be going back to school. To be honest, I might be one of the only few people out there that actually misses being in school. I loved every aspect of being in university; the excitement of picking out new notebooks, agendas, pens, post-its, buying those oh-so expensive textbooks, getting my schedule and finding all the classrooms. And let’s not forget all those fun nights and weekends out with friends, discovering new things, and also cramming sessions the night before a big exam. Yummy, healthy, easy fish tacos for a protein-packed weeknight dinner! Perfect if you're heading back to school this September. // The PumpUp Blog

Instead of dreading that first week back, I thought I’d share with you a delicious recipe that is excellent to make for a back to school event or one of those last get-togethers before everyone moves back to campus.

This is a 3 ½ step meal that is so much fun to prepare, either on your own, or as a team with a bunch of friends: who doesn’t like a good old kitchen party?

I’m sharing with you my favourite & easy fish tacos along with two delicious salsas and stuffing ideas!

Mango Cucumber Salsa

Easy, healthy, yummy fish tacos for a protein-packed weeknight dinner! Perfect if you're heading back to school this September. // The PumpUp Blog

  • 1 cup of frozen mango chunks, or two fresh mangoes, chopped into bite-size pieces
  • 1 small to half of a large cucumber, chopped into bite-size pieces
  • Handful of fresh coriander, finely minced
  • ¼ of a red onion, finely minced
  • Splash of apple cider vinegar
  • Splash of olive oil
  • Salt and pepper to taste

Mix everything up in a nice serving dish and let sit for an hour (if you can) before serving it so that the flavours are all released.

Tomato and Coriander Salsa

Easy, healthy, yummy fish tacos for a protein-packed weeknight dinner! Perfect if you're heading back to school this September. // The PumpUp Blog

  • 1 large tomato, chopped into bite size pieces
  • Handful of fresh coriander, finely minced
  • 2 to 3 cloves of garlic, finely minced
  • Juice of 1 lime
  • Salt and pepper to taste
  • Splash of olive oil

Mix everything up in a nice serving dish and let sit for an hour (if you can) before serving it so that the flavours are all released. If you’re not a fan of coriander, you can always use parsley

Easy Fish Tacos

  • 1 to 2 fillets of white fish (Cod, Turbot, Tilapia, etc.)
  • 1 tbsp. Cajun spice, or chili powder, cayenne, etc.
  • ½ tsp. to 1 tbsp. cumin powder
  • ½ tsp. garlic powder
  • 1 tsp. of brown sugar
  • Pinch of cinnamon
  • ½ tsp. salt
  • Zest of 1 lemon

Easy, healthy, yummy fish tacos for a protein-packed weeknight dinner! Perfect if you're heading back to school this September. // The PumpUp Blog

Mix all your spices in a small dish, and then sprinkle them over a clean plate. Pat your fish fillets in the spices, coat both sides and pat the spices in.

On a hot pan, add in your fillets and cook each side for about 4 minutes, or until they are cooked through.

Once cooked, flake the pieces with a fork to let it cool down.

Now the fun part: assembling your fish tacos!

Easy, healthy, yummy fish tacos for a protein-packed weeknight dinner! Perfect if you're heading back to school this September. // The PumpUp Blog

When we made them, we filled our easy fish tacos with the salsas, as well as some yogurt dip (plain yogurt with two garlic cloves crushed in it), hummus, and braised Brussel sprouts (chop Brussel sprouts and pan fry in a tiny bit of butter and garlic) instead of cabbage.

We also served it with a side of bean, rice and corn salad, for which the recipe will be on my main blog this Sunday!

These easy fish tacos are part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

Creamy Raw Peanut Butter Pie

Creamy Raw Peanut Butter Pie

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One of the first ‘clean’ dessert recipes I ever tried was something similar to this raw peanut butter pie. After one bite, I was completely hooked. I tried that first pie over a year ago. Recently, I decided that I’d make my own version of it. This raw peanut butter pie has way fewer ingredients than the original recipe, but it’s equally as delicious!You know the drill: it’s simple, raw, vegan, gluten-free, and free of refined sugar. All good stuff! We'll be using some of our old favorites: bananas and peanut butter (best combo ever, I know) for the filling. Next, we’ll use dates, almonds and cacao powder for the crust. We'll also be making my cacao drizzle to decorate the pie.

Easy creamy and raw peanut butter pie - The only dessert recipe you need! // The PumpUp Blog

Raw Peanut Butter Pie

Crust Ingredients:

  • 1 cup dates
  • 1 cup sliced almonds
  • 1 tablespoon cacao or unsweetened cocoa powder
  • Pinch of sea or himalayan salt

Mix all ingredients in a food processor until well combined. The mixture should have a sticky consistency. Press the mixture into a pie pan (I used a 9" non-stick pan).

Filling Ingredients:

  • 3 bananas (can be fresh or frozen)
  • 1 cup peanut butter
  • Pinch of sea or himalayan salt

Mix all ingredients in a food processor until creamy. Pour the filling into the pan and smoothen it out evenly with a spoon or spatula.

Chocolate Drizzle:

  • 1 tablespoon coconut oil, melted
  • 1 tablespoon cacao/unsweetened cocoa powder

Easy creamy and raw peanut butter pie - The only dessert recipe you need! // The PumpUp Blog

Mix coconut oil and cocoa powder together and drizzle on top of the pie. Put the pie in the freezer for at least an hour until it's ready to cut into slices. Enjoy, and don't forget to share with your loved ones (Only if you want to... or eat the whole thing by yourself, I won't judge!)

This recipe for creamy raw peanut butter pie was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!