Viewing entries tagged
breakfast

Healthy Plum Breakfast Cake

Healthy Plum Breakfast Cake

Ever have days when you don't have the time to make breakfast? This healthy plum breakfast cake is super healthy, it tastes amazing, and if you make it during the weekend, you can have it for breakfast (or just as a snack) throughout the whole week.

Blend This Vegan Banana Mango Smoothie

Blend This Vegan Banana Mango Smoothie

Make this banana mango smoothie when you need a pick-me-up after a tough workout. Make sure that you use really juicy and ripe mangos for this recipe. If they are too hard or if they're not ripe enough, they won't taste as good. We prefer to use Thai mangos above all others - they're completely yellow, if you can find them in your local grocery store.

4 Low-Cost Healthy Breakfast Recipes

4 Low-Cost Healthy Breakfast Recipes

Morning meals don't have to be expensive. If you're trying to clean up your diet in an appetizing way, these low-cost healthy breakfast recipes will keep you satisfied and satiated.

Featured:

  • French toast
  • Banana oatmeal pancakes
  • Eggs and toast +their favorite friend
  • Oatmeal

Vegan Coconut Tsampa

Vegan Coconut Tsampa

Tsampa is a type of roasted flour, usually made from barley. According to sources compiled by the Whole Grains Council, barley is particularly beneficial at regulating blood glucose and cholesterol levels. Tsampa is a staple in Tibetan and Nepalese cuisine. Like oats, tsampa can be prepared as a breakfast porridge - just like this vegan coconut tsampa recipe.

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.

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.

Protein Packed Peppermint Mocha Pancakes

Protein Packed Peppermint Mocha Pancakes

Get your morning off to a great and protein-packed start with these peppermint mocha pancakes. They're infused with the flavours of the holidays and they'll satisfy your sweet tooth without compromising your diet.

For this recipe, it's important to heat up your pan or skillet before you start anything else. That way, when you're finished mixing your pancake batter, your pan will be at the perfect temperature.

Protein-Packed S'mores Pancakes

Protein-Packed S'mores Pancakes

Love S'mores? Eat them as pancakes! This healthy recipe is packed with tons of protein. You'll be full and satisfied throughout your morning and you won't be undermining any of your hard work at the gym! Just in case you're tracking your macros, we've added that information at the bottom of our S'mores Pancakes recipe.

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.

Sip on this Magic Mango Smoothie

Sip on this Magic Mango Smoothie

This is something you don't often see: a smoothie without “superfoods”. You don’t always have to buy expensive Acai Powder, Wheatgrass Powder or any other fancy powders or seeds. It isn't always about the “high end” nutrient-dense ingredients. Sometimes you can treat yourself with yummy fruits you love. My Magic Mango smoothie is made with my favourite fruits, so feel free to alter the recipe to make your own “Magic Smoothie”. You can also use any leftover fruit you have lying around. That is the beauty of smoothies. There are no rules. You can go crazy and experiment. Sure, sometimes experiments go wrong - but that's okay! I've told you about my brown/ black smoothies, and this is clearly what you don't want your smoothie to look like!

Stop Slaving Over the Stove: 6 Healthy No-Cook Meals

Stop Slaving Over the Stove: 6 Healthy No-Cook Meals

Contrary to what people say, it is possible to prepare a healthy meal that requires no form of cooking. Healthy meals don't need to be full of complex ingredient lists. You shouldn't have to slave over the stove for hours every single day. Sometimes, all it takes is a handful of good-quality fresh ingredients and creativity. In no time, you'll have prepared amazing and healthy no-cook meals.

The Best Vegan Chocolate Smoothie Ever

The Best Vegan Chocolate Smoothie Ever

This is my absolute favourite vegan chocolate smoothie of all time. It's a recipe from my first vegan cookbook - it immediately stood out to me and the book has been my companion for almost 2 years. You need to make this vegan chocolate smoothie: it's quick, delicious, and so versatile.  

Treat Yourself Vegan Porridge

Treat Yourself Vegan Porridge

Last month, I was OBSESSED with porridge. I basically had the very same vegan porridge for breakfast every day. Not every other day, but EVERY day. I'm trying to wean myself off of oats — even if it's just for a little while. But let's be honest: a (vegan) human being cannot stay away from porridge.  I will probably be back on the oat train very soon. I thought that it was only fitting to share my Treat Yourself Vegan Porridge recipe with you.  It sums up this past month perfectly— and I even got a few requests for it.

Cookie Dough Overnight Oats for your Inner Cookie Monster

Cookie Dough Overnight Oats for your Inner Cookie Monster

D'oh! Your inner cookie monster needs a bit of a reprieve. Instead of opting for cookies, wake up in the morning to cookie dough overnight oats instead. Make this the night before, leave it in your fridge, and be greeted with oatmeal and cookies. You'll have ten extra minutes to relax and enjoy your morning with a bit of mindfulness. Soak up the sun or walk on sunshine. Do both. The world is your oyster. @beamingvegan's cookie dough overnight oats is really the answer to all your woes. It's naturally sweetened with dates, it's creamy, and it has a bit of a bite. It's packed with tons of fibre, too.

This Peach Perfect Smoothie Is The Answer To Your Morning

This Peach Perfect Smoothie Is The Answer To Your Morning

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Peaches always remind me of my childhood. My father loves them and always brought fresh peaches and nectarines after work. Then, we would all sit in our living room watching tv and eating those amazing peaches! Every time I see this fruit, I feel like I'm home.When I walked into the small fruit store next to my university (searching for mangoes and papayas) it drove me to buy some huge, juicy and sweet peaches. I just had to buy them. By the way - according to Traditional Chinese Medicine - peaches are helpful for relieving pain and (for our girls out there) menstrual pain. I tried to choose fruits that would boost the flavor of the peach: bananas, tangerines and dragon fruit. All of these ingredients have a mild taste and they worked perfectly for this peach perfect smoothie. This recipe pretty sweet, because why not? It is also really satisfying and fresh, though peaches are considered a "warm" fruit. It's perfect for cool summer nights and transitional weather. The cocoa nibs are my all time favorite, they give a crunch and slightly bitter taste to the peach perfect smoothie, which I love so much.

Peach Perfect Smoothie Recipe - The perfect healthy drink for transitional weather // The PumpUp Blog

Peach Perfect Smoothie

Ingredients

  • 1 peach
  • 1 banana
  • 1 tangerine
  • 1/2 dragonfruit
  • coconut water (as much as you like)
  • Cocoa nibs (to sprinkle on top)

Slice peach, banana, tangerine, and dragon fruit. Pour coconut water into your blender or food processor, followed by the fruit. Pulse, then blend until smooth. Fill one large glass with smoothie and top with cocoa nibs.


 

This Peach Perfect Smoothie was created by PumpUp member @learntobreathe

This is the easiest smoothie bowl recipe on the planet

This is the easiest smoothie bowl recipe on the planet

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In life, much like smoothies, you get out what you put in. Thankfully, this smoothie bowl requires very few ingredients to be equally as nutritious and delicious for you. All you'll need is one banana and a cup of mixed berries. Add a bit of water or the milk of your choice to make the mixture less thick. Keep these two ingredients on hand with you at all time, and you'll always be sure to make smoothies whenever, wherever. The roster of fruits sand powders that go into other smoothie bowls can make your head spin with dizziness. This recipe is a no-fuss way to fill yourself up with fibre and potassium and drink your antioxidants. If intense sugar cravings hit you hard when the going gets tough, don't panic. This is the easiest smoothie bowl to help you destress.

The easiest smoothie bowl ever

  • Water or the milk of your choice, to taste
  • 1 banana
  • 1 cup of frozen mixed berries

Toppings

Add liquid into your blender first, followed, by the other fruit ingredients. Pulse until the big chunks of bananas and berries are broken up, then blend until smooth. Pour into a large to medium bowl and top with a sprinkling of granola or the fruit of your choice.

Easiest smoothie bowl ever - just 2 ingredients // the PumpUp Blog

Pro tip: Freeze measured out portions of banana and mixed berries in Ziploc bags so that you always have a smoothie ready, even when you're cramming for a test at 4:00 am.


This recipe for the easiest smoothie bowl ever was contributed by PumpUp member @h3artt0h3art.

 

Easy baked carrot fries + no-bake raspberry mug cake

Easy baked carrot fries + no-bake raspberry mug cake

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There's a certain je ne sais quoi about McDonald's fries that pulls at our heart strings. But with all the salt and hydrogenated oils that go into producing them, the popular side dish can very well send our hearts into a frenzied panic. McDonald's fries aren't only made with white potatoes, but with 18 other extra ingredients. Minimize the 'extra' by eating simply and well. You don't really need additives like dimethylpolysiloxane in your diet anyway. You won't need any hydrogenated oil for these easy baked carrot fries. Just 4-5 carrots, olive oil, and the seasoning of your choice. Go easy on the salt to make sure that your blood pressure doesn't spike.

Easy baked carrot fries

Easy healthy baked carrot fries // The PumpUp Blog

Ingredients

  • 2 lbs carrots
  • 1 tbsp olive oil
  • Salt and pepper, to taste

Optional

  • 1 tbsp onion powder
  • 1/2 tbsp - 1 tbsp red pepper flakes

Directions

Preheat oven to 400F. Peel carrots, halve them, and slice them into rectangular wedges. Toss them in a large bowl with olive oil and seasonings. Bake in the oven on a cookie sheet lined with parchment paper for about 10 minutes. Flip or toss fries around and bake for another 10 minutes, or until golden brown. They should be crunchy, fully cooked, and not too soft.

No-bake raspberry mug cake

Easy no bake raspberry mug cake // The PumpUp Blog

Not really into baking? Maybe you have a sweet tooth, but you don't have an oven. This mug cake can be put together in no time at all. It's one of the easiest breakfasts you'll ever make when you're rushing out the door.

Ingredients

  • 1 Banana
  • 80 g instant or quick-cooking oats
  • 30 g of raspberry or figs
  • 30 g of protein powder (we used chocolate protein powder)

Directions

Mix all the ingredients together in a mug and you're done! Let it sit in the fridge for for 5-15 minutes if you want it to solidify. Eat this no-bake raspberry mug cake as is, or with a bit of almond milk.

Loved learning about these recipes? This post was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried the mug cake or the carrot fries in the comments below! 

 

Blueberry Boost Smoothie Bowl

Blueberry Boost Smoothie Bowl

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This Blueberry Boost Smoothie Bowl is perfect if you feel weak and have low energy levels. If you just woke up from a night out, this smoothie bowl has your back. It’s rich in potassium and contains over 90% of your daily Vitamin A and Vitamin C needs. Blueberries are known for their antioxidants, which maintain your health by decreasing your risk of contracting heart disease, Parkinson’s, Alzheimers, and cancer. I topped the smoothie bowl with leftover banana slices, blueberries, cacao nibs, dried goji berries, and bee pollen. Bee pollen is particularly good for your immune system! Try a bit of it first — you might be allergic to it.

I was really inspired to create this Blueberry Boost Smoothie Bowl because it’s packed with fruits and berries called superfoods. That’s why I incorporated Açai powder, wheatgrass powder, and blueberries into this recipe. To get an even extra boost of minerals, you can add coconut water and make it a regular smoothie.

I really love to develop new smoothie recipes. Sometimes they’re green, purple, and red — but sometimes I mess up the colours and it turns out brown!

Blueberry Boost Smoothie Bowl - A perfect way to re-energize your morning // The PumpUp Blog

Blueberry Boost Smoothie Bowl

  • 1 cup blueberries
  • 1 cup spinach
  • 1 cup frozen raspberries
  • 2 bananas
  • 1 tbsp Acai Powder
  • 1 tsp wheatgrass powder
  • Squeeze of lemon

Topped with: Banana, blueberries, dried goji berries, cacao nibs, and bee pollen.

Mix all ingredients together in a blender until smooth. If you're using frozen bananas, pulse them first to make sure that they break apart evenly. Pour into a bowl and decorate it with the toppings of your choice.

This Blueberry Boost Smoothie Bowl was created by PumpUp member @learntobreathe

Creamy & Dreamy Peanut Butter Banana Smoothie

Creamy & Dreamy Peanut Butter Banana Smoothie

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Bananas and peanut butter are a match made in heaven. If you're looking for a way to really fill yourself up at the start of your day, this creamy and dreamy peanut butter banana smoothie from PumpUp member @fridaw will definitely do the trick.  It has a bit of ginger to kick your body into high gear for the rest of the day. Ginger is an herb that has several anti-inflammatory compounds and it's often used to treat common illnesses. What's more, the fibre and protein in this recipe will stave off cravings for the rest of your morning. Be sure to use natural peanut butter, as processed varieties tend to contain a lot of added sugar, salt, and preservatives. Feel free to use the milk of your choice when you're preparing this smoothie. If you're vegan or lactose intolerant, opt for almond milk or rice milk instead.

Creamy and Dreamy Peanut Butter Banana Smoothie

Fill yourself up right when you wake up! Try this easy, creamy, and dreamy peanut butter banana smoothie // The PumpUp Blog

Ingredients

  • 2 bananas
  • 1/2C-1C milk
  • 2 tbsp natural peanut butter
  • A heaping teaspoon of ginger

Directions

Process all ingredients in a blender until smooth. Amount of milk will vary depending on how thick you like your smoothies. Add 2-4 ice cubes for extra thickness.

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Loved this creamy and dreamy peanut butter smoothie recipe? Let us know how you make your morning smoothies in the comments below. Save time and check out how to make our DIY smoothie packs.