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anna

Easy Vegan Cereal - Ready In 15 Minutes!

Easy Vegan Cereal - Ready In 15 Minutes!

The grocery store is filled with high-sugar, high-salt cereals. I decided to make my own vegan cereal instead— it isn't made with any artificial sweeteners either. This recipe is very simple and quick to make, and it can accommodate almost any diet. The key is to use melted coconut oil and maple syrup to bind and sweeten the mixture.

How Anna Lost 10 Kg In One Year and Kept It Off

How Anna Lost 10 Kg In One Year and Kept It Off

After Anna joined the PumpUp community in January 2015, she made a complete lifestyle transition. "PumpUp was an amazing source of motivation," she shared. "I have accomplished so many things thanks to PumpUp. Now, I hit the gym 5 times a week. It's something I would have never done before. I am also more self-confident." 

How Anna overcame her addiction to sweet tea

How Anna overcame her addiction to sweet tea

Food used to be the solution to all of Anna's problems. It was her coping mechanism. "I was always heavier as a child and throughout my high school years," she revealed. "I ate anything and everything whenever I wanted it. I ate when I was bored or stressed [...and] I was a sweet tea addict." Anna hardly ever found the motivation to exercise, either. She spent most of her time sitting down, either at home or at school. Here's how she changed her life.

2 healthy salmon recipes for fall

2 healthy salmon recipes for fall

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Cooler weather means warmer dishes on our plates. As much as we'd like to eat banana ice cream every single day, it isn't comfortable to have a persistent case of the shivers. Unearth your scarves from the cavernous depths of your closet, snuggle under a warm blanket, and make these healthy salmon recipes for fall.  You'll get a generous dose of omega-3 fatty acids and you'll feel satisfied for hours.

Salmon and peas risotto

Although this recipe is a bit more complicated than the meals I include in my regular repertoire, it's absolutely worth it. This healthy salmon and peas risotto just takes a little bit of time, care, and patience. Make sure that you select fillets of salmon without any bones - you won't want them to prick your mouth as you eat this delicate dish. Use brown arborio rice to maximize the amount of fiber in this recipe, as whole grains are slower to digest and will keep you fuller for longer.

Make this for a special family dinner, or cook a big batch for yourself and eat it throughout the week. Click here for a homemade vegetable stock recipe, or use a prepared version with reduced sodium.

Ingredients

  • Vegetable stock – enough to cook both the salmon and the rice with it
  • Canned or frozen peas
  • 2 fillets of salmon without any fish bone
  • 1 cup of arborio rice
  • 1 onion
  • 2 cloves of garlic
  • 1 hot pepper
  • Olive oil
  • Some lemon juice
  • Salt and pepper

Salmon and peas risotto recipe - a perfect healthy family dinner // The PumpUp Blog

Instructions

Bring about 2-3 cups vegetable stock to boil in a large pot. When starts to boil, turn the heat on low and then put the salmon and let it cook. When the salmon is ready, take out of pot and set aside.

In a non-stick pan sprinkle some olive oil, chop the onion and the garlic in thin squares or strips and let it cook until onion is translucent and garlic is browned. Then add the rice, stir, add one ladle of the vegetable stock at a time and stir until all the stock is gone – repeat until the rice is ready (should be a bit gummy when you bite it, rather than hard). Season as you wish.

Before you put the last ladle of stock in, cut the add in hot pepper and peas and stir until cooked. Break the salmon apart into medium flakes and fold into risotto. Add some fresh parsley and a little bit of lemon juice and enjoy.

This recipe was created by PumpUp member @annaaa_. Follow her blog to learn more about her. 

Almond Crusted Salmon

Almond Crusted Salmon - The perfect fall dinner! // The PumpUp Blog

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 salmon fillet
  • 1 tbsp honey
  • 1/4-1/2 cup whole almonds
  • Salt and pepper

Instructions

Preheat your oven to 200 degrees celcius. Glaze an oven-proof dish with oil, place salmon in dish and cover with honey, salt, and pepper. Chop almonds into coarse pieces and sprinkle them on top of the honey-glazed salmon. Bake the salmon for 15 minutes, or until it falls into soft flakes when you break it apart with a fork.

This recipe was shared by PumpUp member schack33.


Loved these healthy salmon recipes for fall? Share your favorite ways to prepare salmon in the comments below. How often do you eat salmon?

 

How Anna overcame bulimia and learned to love herself

How Anna overcame bulimia and learned to love herself

Anne combed through resources on the Internet in an attempt to find the motivation that she so desperately sought. That's when she found PumpUp. "I hoped that the PumpUp community would motivate me, and it definitely did," she insisted. "My lifestyle before PumpUp was very up and down. I tried to be healthy and I tried to exercise, but I didn't know how to go about doing it."

Quick and Easy Homemade Nutella Recipe

Quick and Easy Homemade Nutella Recipe

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Sure, you could eat nutella by the tablespoon. But what good would that do for you? Try your hand at making homemade nutella instead. You'll know exactly what you're putting into your body and if you have all of the ingredients handy, you'll be able to whip it up in a cinch. Making homemade nutella isn't rocket science. You'll need a great food processor and a few other ingredients to make everything smooth and creamy.

Homemade Nutella

 Healthier Homemade Nutella Recipe // The PumpUp Blog
What do you need:
  • One cup of roasted unsalted hazelnuts
  • Half a cup of powdered sugar or if you are trying to avoid it, any sweetener that you like
  • Half a cup of cocoa powder
  • One teaspoon of pure vanilla extract
  • One teaspoon of vegetable oil
  • A pinch of salt
  • Non fat / almond / coconut milk
Directions

In a food processor, pulse the hazelnuts until a paste forms. I like a rougher texture to my homemade nutella, so I left chunkier hazelnuts remain in my mixture.

Add the sugar, the cocoa powder, the salt, vanilla extract and the oil and blend again for a few seconds.

Add the milk gradually and blend until you reach the thickness that you like.
Put it in the fridge for a couple of minutes or serve immediately.

 

This homemade nutella recipe wascreated by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s homemade nutella in the comments below!

Love oreos? Wait till you try these reinvented vegan oreo biscuits.

Love oreos? Wait till you try these reinvented vegan oreo biscuits.

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My relationship with Oreos is complicated. I never used to like them, but I developed a special love for them when stressful times hit me. After a bit of research, I decided to make my own, healthier version of the bite sized biscuits. My reinvented vegan oreo biscuits will fill you up and curb those sugar cravings!


Before you try this recipe, make sure you put a can of coconut milk in the fridge for at least one day. The milk needs to separate from the coconut pulp so that you can create the recipe.


Reinvented vegan oreo biscuits

For the biscuits

  • 100 g nuts
  • 120 g pitted dates
  • 1 tablespoon of cocoa powder
  • 1 teaspoon of the sweetener of your choice

For the filling

  • 1 can (165ml) of coconut milk with 78% pulp
  • 1 teaspoon any sweetener of your choice
  • 1 teaspoon vanilla extract
  • 3 tablespoons of coconut oil

Reinvented vegan oreo biscuits // Recipe from the PumpUp Blog

Instructions
  • Place all the vegan oreo biscuit ingredients into a food processor and blend until the mixture forms a paste. Keep an eye out on the mixture: if you blend it too much, it'll get really oily.
  • Take ingredients out of the food processor and knead it to form a thick dough. Roll it out, and use a rounded glass to cut the dough into firm, round, biscuit shaped discs. Leave them in the fridge while you make the filling.
  • For the vegan oreo biscuit cream, take the coconut pulp out of the can and place it in a bowl (separate from the milk).
  • Mix the pulp with sweetener, vanilla, and coconut oil until it forms a soft texture.
  • Take your vegan oreo biscuits out of the fridge and sandwich the cream filling between them.
  • Serve immediately or let it chill in the fridge before eating.

These reinvented vegan oreo biscuits were created by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s vegan oreo biscuits in the comments below!

Cauliflower Steak : The Answer to Your Vegetarian BBQ Dreams

Cauliflower Steak : The Answer to Your Vegetarian BBQ Dreams

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Cauliflower used to be my worst nightmare. But, as I grew older and experimented with different preparation methods, I started to like it little by little.  Now that I'm a vegetarian, I find that cauliflower can be a godsend for its versatility. You can puree it into soup, turn it into rice, slice it into salad, use it as a pizza base, or even serve cauliflower steak. It's thick enough as a base and it roasts very well with simple garnishes: salt, pepper, and olive oil.

Cauliflower Steak

  • 1 small to medium cauliflower
  • Salt and pepper
  • Olive oil
  • 1 red onion
  • 1 tomato
  • 2 cloves of garlic
  • 1 small chilli pepper - optional
  • mayonnaise - optional
 Preparation Instructions
  1. Preheat the oven to 170C/325F.
  2. Carefully peel away the leaves from the cauliflower and cut it in half. Make long slices that should roughly be the width of your thumb. Leave the stalk on and remove any additional leaves that remain.
  3. In a skillet that's safe to put into the oven, heat a bit of olive oil on medium and sauté the cauliflower slices until the edges become a soft brown color (5-7 mins max on each side).
  4. Season each side of the cauliflower with salt and pepper, then put the pan in the oven for 15 mins. Keep an eye on it so that it doesn't burn.
  5. Mince the red onion, tomato, garlic cloves, and chilli pepper (if using) and toss them into a small bowl with olive oil and a bit of salt.
  6. When the cauliflower is ready, plate it with the onion mixture and light mayonnaise (optional) to offset the onion taste.
  7. If you have cauliflower steak left over, turn it into cauliflower rice or chop it into a salad for the next day.

Cauliflower steak recipe | It's the answer to your vegetarian BBQ dreams, seriously.

This cauliflower steak recipe was created by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s cauliflower steak recipe in the comments below!

3 Ingredient Gluten Free Breakfast Biscuits

3 Ingredient Gluten Free Breakfast Biscuits

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A few weeks ago I was really craving something sweet. I knew that I could quell my craving with some fruit. Though I managed to transcend my craving that night, I wanted to make sure that I wouldn't be tempted to reach for something sweet in the morning. I was inspired to bake 3 Ingredient Gluten Free Breakfast Biscuits: a simple and quick recipe so that I could wake up and satisfy my cravings with a healthy breakfast made of wholesome ingredients. Gluten Free Breakfast Biscuits

  • 2 cups of self rising flour (I used whole grain self rising flour)
  • ¼ cup coconut oil (solid)
  • ¾ cup coconut milk or milk of your choice. Coconut milk from the can works as well.

Instructions

  1. Preheat the oven to 180C/350F
  2. Add self-rising flour in a mixing bowl then add the coconut oil. With a fork, mix everything together until it resembles crumbs. Add the coconut milk and mix until it is fully combined as a dough.
  3. Put the dough on a cutting board sprinkled with flour. Roll it out flat till it's 1/2 inch thick, then use a tall glass or a biscuit cut the dough into circles
  4. Place biscuits on a baking sheet and pop them in the oven for 10 mins or until golden on top.

You can eat them right away or save them for breakfast and serve them with  peanut butter and fruits. They are not too sweet: you can eat them with coffee or you drizzle some honey and nuts on top of them.

Hope you like it!

These gluten free breakfast biscuits were created by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s 3 ingredient gluten free breakfast biscuits in the comments below!

3- ingredient gluten free breakfast biscuits made with 2 cups of a gluten free self-rising flour mix, 1/4 cup solid coconut oil, and 3/4 of the milk of your choice

Rice with salmon and vegetables

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Rice with salmon, eggs and vegetables

Post by Anna M (eatforyourpeace) . Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog.

It’s February and I could not any happier to start fresh again. You want to rock the beach this summer. I want to rock the beach this summer. I love Asian food so much and because of that I became inspired to create this dish. You can eat it for lunch and/or dinner!

Ingredients

  • 1 cup of Rice (the Chinese type one)
  • 1 small broccoli
  • 1 carrot
  • 1 red pepper or any color you want
  • 1 small red cabbage
  • Soy sauce
  • 2-3 slices of butter
  • 2 eggs
  • 2 slices of salmon
  • Olive oil
  • Salt and all of the spices you want

Directions

1. Wash the rice well. For every cup of rice add 4 cups of water. 

2. Put the water in a pot, add some salt and let it boil then add the rice and two small drops of olive oil so the rice will not stick to the pot. Let it cook for about 15 minutes (or as it said on the package/or until there is no water left)

3. Cut the carrot the red pepper and the cabbage into small, thin, long slices. Cut stems off broccoli so that you’re left with florets. 

4. Melt butter in a pan. Add the pepper and carrot and let them cook for about 5 minutes. Add the broccoli and wait for another 2 or 3 minutes, depending on whether you prefer the vegetables more cooked or not. Now you can add cabbage and about 2 tablespoons of soy sauce and season as you like, stir for 2-3 times and turn off the heat.

5. Wash the salmon and make sure it has no fish bones left. Take a pan, spray some olive oil and then place the salmon. Let it cook on both sides for about 5-7 minutes /each side. You should see when it’s ready because it gets a beautiful brown color. After it is done, put it on a cutting table and make small parts of it.

6.  In another pan, spray some olive oil let it heat then and the 2 eggs together and stir like you are making some kind of omelet (or scrambled eggs)

7. Now you are ready and you can put all the things together. Take a bowl, put one layer of rice, the scrambled eggs, the salmon the vegetables mixture and you are ready to eat an amazing, tasty, healthy meal.

You can also find me on my blog : https://amariiaa.wordpress.com

Zucchini Basil Mint Pesto

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This sautéed Zucchini with homemade “knife pesto” will quell your vegetarian cravings

Post by Anna M (eatforyourpeace) . Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog.

Let’s talk about zucchini. For most people, this word may conjure nothing but good memories. You may even begin to visualize an entire cookbook’s worth of recipes that include them. That wasn’t the case for me. I tried to avoid zucchini as much as I could until I decided not to eat meat anymore. One day my mom called me and announced that I had to cook dinner that day. While I like LOVE to cook (a lot), she said that I had to cook “Zucchini”.  It was quite the challenge for me, but I began to read a little bit from here and there and with a splash of my own imagination something amazing was born.

Ingredients

2 or 3 zucchini
Basil
Mint
Garlic cloves
Capers (I didn’t have any so you can skip adding them)
Olive oil
A splash of vinegar
Pine nuts or cashew
Salt and pepper
A pan
A bowl
It is up to your choice how many basil/mint leaves, garlic and capers you want to mince as you can make more if you choose to increase the number of zucchini.

Instructions
For the knife pesto : mince together basil, mint, garlic and capers and let it aside.
Toast the pine nuts (or cashew) until they get a nice color.
Cut the zucchini in ½ -inch rounds and brown them in olive oil in a pan. What is important in this step is not to salt the zucchini until the very end because they might let a lot of water and they will not get a beautiful brown color.
After the rounds turned out brown put the “knife pesto” over them and stir slowly one or two times. Let them cook for maximum 3-4 minutes then add salt, pepper and a splash of vinegar.

Optional:
If you want, you can serve them with some ricotta cheese and bread – but only if you are not on a diet.

About me: Hi! My name is Anna and my healthy lifestyle journey is long and full with ups and downs. But apart from all the bad days, I learned that you can do anything if you believe in yourself. I also own a blog : http://amariiaa.wordpress.com so fell free to follow me there as well.