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healthy recipes

7 healthy fried rice recipes that won't disappoint

7 healthy fried rice recipes that won't disappoint

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The thing about fried rice is that it's as versatile as versatile can be— even more than pizza (yes, we went there). With just a few pantry staples, healthy fried rice will meld an array of flavours and ingredients together in a matter of minutes.

3 keys to make your fried rice healthier (but still tasty)

  • Use leftover brown rice. Prepare as much brown rice as you can anticipate yourself eating ahead of time. A rice cooker is an easy way to prepare large quantities of rice without having to fuss over a bubbling pot every few minutes.  Refrigerate the rice in a large tupperware so that you have it ready to eat for any meal. Colder rice will separate easier, so that the grains will have a firmer texture after you cook it. Brown rice has more fiber than white rice, and it also stabilizes blood sugar levels.
  • Go easy on the sauce. Too much soy sauce in your fried rice will impart a very salty taste, over-saturating the flavours of your other ingredients. Vegetables tend to absorb liquid sauces easily. They'll lose their crunch and taste soggy and salty if eaten the next day. If you're using soy sauce, opt for a low-sodium variety.
  • Experiment with other bases. Not down with brown rice? Use alternatives such as quinoa and cauliflower. Both mix well with other ingredients and absorb light flavours without overwhelming the dish as a whole.

Three keys to healthier fried rice (it's simple): Stick with brown rice if possible, go easy on the sauce, embrace alternatives like cauliflower, quinoa, and farro.

Chicken Fried Rice

By PumpUp members @tyler_bacc and @tysa

  • 125 g brown rice
  • 1 chicken breast, cubed
  • 1/2-1 cup peas
  • 1/2-1 cup chopped carrots
  • Slices of lean ham
  • 2 eggs
  • 2 tablespoons of low-sodium soy sauce

Directions: Cook the brown rice in a rice cooker, or boil according to package instructions. Refrigerate overnight, then set 125 g aside for fried rice. Boil peas until it turns green and tender.  Cook carrots, chicken, and ham together with vegetable oil or sesame oil. Make an omelette in a separate pan with the 2 eggs, and cut it  into the carrot mixture. Mix in rice and peas, adding a bit of soy sauce to flavour the mixture.

 

20 minute indonesian fried rice

20 minute Indonesian fried rice

Recipe and photo courtesy of Vikalinka

Peanuts, lime, ginger, and tumeric are what make this healthy fried rice recipe distinctly special. This is a protein-packed recipe that can be made vegetarian without the fried egg on top. Add tons of vegetables to this Indonesian fried rice for an extra nutrient boost.

Caramelized sweet potato and kale fried wild rice

Caramelized sweet potato and kale fried wild rice

 Recipe and photo courtesy of Iowa Girl Eats

Put the casserole away this Thanksgiving and don't let overly rich dishes kale your vibe. This filling, sweet, and absolutely genius wild rice recipe from Iowa Girl Eats is just the dish you need to impress a crowd. Kale offsets most of the saccharine flavour, making everything in this healthy fried rice recipe a match made in foodie heaven.

Cauliflower fried rice from the recipe critic

Cauliflower fried rice

Recipe and photo courtesy of the Recipe Critic

If you're laying low on the carbs, cauliflower fried rice is for you. With the help of a food processor and a wok, magic will happen in your kitchen. This healthy fried rice recipe from the Recipe Critic uses very few ingredients, but feel free to toss whichever leftovers you have in your own pantry.

Quinoa fried rice recipe from Gimme Some Oven

Quinoa Fried Rice

Recipe and photo courtesy of Gimme Some Oven 

The vibrant colours in this healthy fried rice recipe make it too legit to quit. The best thing about quinoa is that it comes together more quickly than brown rice. Ali from Gimme Some Oven likes to cook it with vegetable stock and then spread it out on a baking sheet to hasten the cooling process before she places the quinoa in the refrigerator. When heated in a wok, quinoa takes on a toasty, nutty flavour that enhances the dish as a whole. Plus, one cooked 100g serving of quinoa contains as much as 4.4 grams of protein!

Honey ginger tofu farro fried rice

Honey Ginger Tofu Farro Fried Rice

Recipe and photo courtesy of Pinch of Yum

Farro is a much denser grain than rice is (albeit a bit more difficult to cook). One serving of farro fried rice will leave you considerably more full than one serving of white fried rice, without the sugar crash. The puffy farro will soak up all of the flavours from the honey ginger tofu marinade, leaving a medley of happy tastes in your mouth. One cup of cooked farro contains up to 10 g of fiber and tons of protein to abate any hunger that might induce midnight cravings.

Thai baked pineapple fried rice from leelalicious

Thai Baked Pineapple Fried Rice

Recipe and photo courtesy of Leelalicious

Got a sweet tooth on the loose? There's nothing more genius than this pineapple fried rice baked in a pineapple. It's not excessive, it's just extraordinary. Cooked with tumeric, coriander, unsalted cashews, coconut milk, and soy sauce, this healthy fried rice recipe is packed with rich flavours that don't won't bust your diet.

How do you prepare healthy fried rice? Tag your best fried rice combinations on the PumpUp app and share them with the PumpUp community using the #TastyTuesday hashtag. Loved these healthy fried rice recipes? Let us know in the comments below! 

Wheat-free chocolate chunk cookies

Wheat-free chocolate chunk cookies

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I'm the kind of person who finds it very hard to say "no" to cookies. Can you blame me? They are without a doubt my biggest weakness. Being the cookie monster that I am, I came up with a much healthier alternative.
I'm pretty surprised that it took me so long  to health-ify the legendary chocolate chip cookie.  I guess I was a little afraid they wouldn't turn out so well. In all honesty, these babies are freaking amazing! They're just as good (if not better) than a regular cookie. So sue me.
Crispy and golden on the outside, soft on the inside, melty chocolate chunks...they're the stuff of dreams. I'm not stopping there: these cookies contain no refined sugar, no wheat, no oil, no eggs and no milk. They're naturally high in protein, and naturally high in everything that is good for you! The best part? You can pretty much eat the dough unbaked, as is.

Wheat-free chocolate chunk cookies

Ingredients
  • 1 can of chickpeas (257g drained)
  • 1/3 cup oat flour
  • 2 tbsp unsweetened applesauce
  • 2 tbsp honey (agave or maple syrup if vegan)
  • 1 tbsp nut butter
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/2 tsp baking powder
  • Dark chocolate chips or chunks (I bought a sugar free dark chocolate bar and cut it into chunks myself).
Directions
  1. Drain and dry the chickpeas with a paper towel.
  2. Mix everything (except for the chocolate) in food processor or blender until a dough is formed. It should look just like a regular cookie dough, but the consistency's a lot lighter.
  3. Transfer the dough to a bowl and fold in your chocolate chips/chunks. You can use as many as you please.
  4. With the help of a spoon, drop some of the dough on a greased/lined cookie sheet, just the way you'd do with regular cookies.
  5. Place the cookies in the oven at 360° for around half an hour, or until edges start to golden. You can bring your oven to broil to make the top of the cookie golden, too.

wheat free gluten free chocolate chunk cookie recipe from the PumpUp Blog

And you're done! You can wait for them to cool, or risk burning your tongue by eating them straight out of the oven. Because that's what I did, and it was worth it.
Wheat free chocolate chunk cookies
This wheat-free chocolate chunk cookie recipe is by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

4 Ingredient Salted Caramel Tahini Cubes

4 Ingredient Salted Caramel Tahini Cubes

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I'm a firm believer that you can healthi-fy ANY kind of food, you just gotta get creative to come up with a "fake" but WAY better version of it. So this time it's salted caramel candy's turn. I transformed it  into something our bodies would actually be grateful for! They used to be a childhood favorite of mine, and let me tell you: this healthy version is even better than the real thing! They're sweet, salty, fudgy, they melt in your mouth and all you need are four ingredients and a food processor/blender! Literally glory in a cube!

Ingredients:

  • 1 cup dates
  • 1/2 cup tahini
  • 2 tbsp coconut oil
  • Pinch of sea salt (to sprinkle at the end)
Directions: You simply mix everything together with a food processor until smooth. Then pour the mixture on a pan, and place in freezer for an hour or until hardened. Once they're done, get them out and with a sharp knife cut into cubes: you gotta be quick because they will melt if you wait too long. That's it, they're ready to be enjoyed!

4 ingredient salted caramel tahini cubes from the PumpUp Blog

This 4 ingredient salted caramel tahini cube recipe is by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

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

Make-Ahead Gluten Free Pancakes

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Can Pancake Day be all day, everyday? (In short, yes)

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp ( @zoedesborough) and on her blog

In honor of Pancake Day, I’m sharing with you my foolproof pancake recipe so that you too can make delicious and healthy pancakes! This recipe is great, and very easy to double the batch so that you can make a ton of them then store them in the freezer for those lazy mornings, or the mornings that you’re running late!

I had someone tell me the other day that if I was eating healthy, I shouldn’t actually eat pancakes because they aren’t “clean”. Well I’ve got a secret that I’d like to share. What that person said is a big fat lie and I’ll tell you why. Eating clean doesn’t imply that you have to cut out anything and everything. It just means that you should limit or reduce your intake of processed foods and focus on healthier alternatives.

I work out for my mental health just as much as my physical health, so I can feel great about my body, no matter what shape or size it is. I eat very healthily, with my weekly treats (nachos on Thursday pub nights, and a few glasses of wine with my girlfriend). Otherwise, I eat all my veggies and fruits, and limit my intake of fish and chicken for ethical and personal reasons. Making pancakes from gluten free flour, coconut oil, soy milk and a bit of sugar doesn’t mean I don’t eat “clean” or that it’s a “cheat meal”. It only means that I love myself enough to to treat myself with foods that make me happy and that are good for me.

Your fitness journey should be a personal thing, and the goals you set yourself should be your own. Personal behaviour modification only takes place when you yourself actually want to make a change for yourself and not for someone else’s sake (sorry, I’m a Psychology major). If you love yourself enough to change your behaviours for healthier ones, make sure that the decisions you take are for your own good and not someone else’s happiness.

In honor of self-love and acceptance, I challenge you to make yourself a batch of these pancakes and caramelized apples this weekend, and tell yourself “I’m worth it”. Don’t feel guilty; feel happy and free to be eating something so delicious!

First off, really simple pancakes! You can easily double this recipe to make more pancakes and freeze them for when you want something a little sweeter throughout the week.

Ingredients: Gluten-Free Pancakes

  • 1 cup buttermilk (milk and 1 tbsp of lemon juice works perfectly well)
  • 1 cup of gluten free flour (rice flour works just as well)
  • 1 tbsp sugar
  • 1 tbsp melted butter or melted coconut oil
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/8 tsp salt
  • 1 heaping tablespoon of plain yogurt
  • squirt of vanilla extract (if your yogurt is flavored, you can omit it)

Whisk all your ingredients together, but not too much so your pancakes don’t get tough, but enough so that most of the lumps are gone.

In a hot pan with a dab of coconut oil, cook your pancakes like you would any pancakes. If it’s your first time, your first pancake will be a flop, so don’t worry too much. Cook it until it starts bubbling and the edges are cooked, and then flip it over for another minute or two, until the inside is cooked. Gluten free and egg free pancakes don’t rise as much as “regular” pancakes, so expect them to be more like crêpes.

Now, for that extra bit of love, you’re going to want to top these bad boys with caramelized apples.

Ingredients :  Caramelized Apples 

  • 2 apples, thinly sliced (you can remove the peel if you want)
  • 2 tbsp unsalted butter
  • 1/2 cup brown sugar

You can use the same pan as the pancakes to make the apples once the pancakes are done. Melt your brown sugar and butter together for about 2 to 3 minutes. Add in your apples and caramelize them over high heat for about 5 minutes. Just watch out that you don’t get butter splatter on you, since that stuff burns.

There you have it! Serve your loved one pancakes topped with caramelized apples, a sprinkle of shredded unsweetened coconut, some fresh fruits and maple syrup, along with a nice coffee or latte!

Try this Jamba Juice Pink Starburst Smoothie

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Jamba Juice’s Pink Starburst Smoothie

Recipe by PumpUp member emilykfitness

Make your own smoothies instead of buying them elsewhere! Not only will you save a bit of money in the long term, you’ll know exactly what’s going into your smoothie. Store-bought smoothies often use fruit juice rather than just fruit: you’ll end up drinking a tsunami of sugar!

Breathe. Blend. Enjoy this smoothie:

  • 1/3 cup coconut water
  • 1 cup frozen pineapples
  • 2 cups frozen strawberries
  • 2 tbsp chia seeds or flax seeds (optional) 

Check out the pumpupapp blog for more recipes!

Healthy No-Guilt Pizza

Why Pizza will forever be the only love triangle we want

It’s national pizza day and we’re taking more than a moment to revel in the glory of this unctuous, hunger-abating dish. Living well isn’t about perfection: it’s about trying and doing your best. And today, it’s about great, better-for-you pizza. You don’t have to quit pizza if you’re living a healthy lifestyle because pizza isn’t quitting on you. 

Embrace Crust Alternatives

Not big on thick, doughy crusts full of white flour? No problem. It’s fun to play around with your pizza base!

  • Toasted, whole wheat tortillas and pita breads are painless thin-crust pizza bases, especially if you’re preparing individual servings. It’s so painless, in fact, that we suggest you make one right this second.
  • Doing the low-carb thing? Vegetable crusts will be the Ryan Gosling to your Eva Mendes. Most recipes follow this basic formula: shredded or finely chopped vegetable (food processors are your best friend for this), almond flour (for extra padding), cheese (because, well, cheese), and herbs (for extra oomph).
    • This cauliflower crust is our personal favourite. It holds its shape, isn’t soggy, and retains as much (if not more) flavour than white-flour pizza dough.
    • This zucchini crust is one that you can pick up with your hands, bears the weight of toppings admirably, and bakes super fast
    • You know how spaghetti squash is a great substitute for pasta? The same holds true for pizza crust. Here’s one A+ recipe that won’t fail you.

Top it with ALL the vegetables

Think of your pizza as a canvas upon which you sculpt and roast several different vegetables in order to form a neat, complete, and tasty whole. Here are our personal favourite garnishes:

  • Kale - If you like kale chips, you’ll LOVE kale on your pizza. It’ll crisp up nicely in the oven if you broil it.
  • Avocado - (Technically a fruit) full of healthy fat, avocados impart a subtle, velvety texture to offset the crunchiness of ingredients that toast up
  • Shaved asparagus- Not only will these green ribbons make your pizza perfectly pretty, they won’t get soggy! Pairs well with lighter, creamy cheeses like ricotta.
  • Roasted Sweet Potato- Cut your sweet potatoes into thin medallions and scallop them over your crust.  Pairs well with herbs and imparts a nice, caramel-like flavour to your pizza.

4 healthy recipes that will satisfy any sweet tooth

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This post is part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

  • Healthy Sugar-Free Frappe
  • Homemade Almond Milk
  • Mango Dressing
  • Baked Apple Cinnamon Slices

Hola Amigos!

Some of you may have noticed that I share more posts about my food than pictures of myself when I’m working out on my pumpupapp profile. One (slightly dumb) reason why I don’t post sweaty selfies is because I turn red when I exercise. Really red.  

Though this doesn’t exclusively happen to me, I still find it quite embarrassing when other red-faced people confront me at the gym, asking whether I am okay. Do I really look that bad?  Anyway, a really good reason why my posts are mostly pictures of my food is because I LOVE food, I love eating and I love snacking. I typically eat a little bit every 2 to 3 hours during the day. I am the definition of a food lover.

The other day, after eating a delicious salad with mango dressing, I was working on an assignment for university and I felt like I needed coffee. I usually don’t drink coffee, but on that day, coffee was so necessary. 

Lucky for me, I found some of my homemade almond milk in the fridge (don’t worry, I will show you how to make it :D). From there, I created a healthy, sugar free frappe. It’s an incredible way to feel like you are eating something totally naughty, when, in reality, you are just eating a banana, nuts and coffee. While we’re on the subject, I’ll just mention four words: Baked Cinnamon Apple Slices. THESE will leave you satisfied, but without hungering for more. All of these recipes will satisfy your sweet cravings in a snap!

Healthy & Sugar free “Frappe”

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Ingredients

  • 1 frozen ripe banana
  • 1 cup almond milk
  • 1/4 cup macadamia  
  • 1 shot of espresso (cold)
  • 1 tsp vanilla extract
  • Ice 

Directions 

Combine all ingredients in a blender, and blend until smooth.

Homemade Almond Milk

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Ingredients

  • 1 cup raw almonds
  • 2 cups water, plus more for soaking

Directions

Soak the almonds overnight (The longer the almonds soak, the creamier the almond milk.) Place the almonds in a bowl and cover with about an inch of water. Let them stand, uncovered, overnight. Drain the almonds from their soaking water and rinse them thoroughly under cool running water. Place the almonds in the blender and cover with 2 cups of water. Blend at the highest speed for 2 minutes. So you can drink this without straining if you like rustic whole milk. (This is the way I drink it). But if you would like a smoother milk, strain the milk with a nut bag, fine mesh strainer, or fine mesh knee-high hosiery.

Mango Dressing

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Ingredients

  • 1 large mango-peeled and  seeded
  • 1 tbsp cumin
  • 2 tbsps honey
  • 1 tbsp lime juice
  • 1 teaspoon red wine vinegar
  • Salt
  • Pepper

Directions

In a blender add all the ingredients (except the salt and pepper). Blend until smooth.  Season to taste with salt and pepper. (If dressing is too thick you can add a bit of water.)

Baked Cinnamon Apple Slices

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Ingredients

  • 1 apple
  • 1 tsp honey
  • 1/4 tsp cinnamon
  • 1 tsp water 

Directions

Cut the apple into slices. Place in a microwaveable dish, add the water and honey.  Sprinkle with cinnamon, and place a lid on top. Nuke 4-5 minutes, depending on your microwave.  Serve and enjoy!

Note*  You can add some dried cranberries or raisins if you want. (I added Goji berries  ’cause that was the only thing I had that day at home)

With Love,

Valentina

4 Recipes to Help You Cheat Smart - Get Healthy with Valentina

This post is part of a series of monthly posts by Valentina M. Read her story below and follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican. 

Though we’re all making smart choices, eating minimal processed foods and loading up on healthy veggies, grains, lean protein, I was wondering the other day if I was alone in thinking : Am I ever going to eat pizza, pasta or sweets again?  

The answer is no, I am not the only one thinking of that and of course we are going to eat ‘cheat’ meals once in a while. But if we are going to cheat we still have to be smart.

I posted the other day about my cheat meal of the week and read that other members also think that cheat meals aren’t that bad. I don’t think it is the end of the world if we cheat once in a while. In fact, we can eat whatever  we love the most! Just don’t eat it to death.

A “cheat meal” might be a way of keeping you on track in the long-term and realisticallyIt helps most people to stick to their healthy lifestyles, because being healthy won’t mean never having pizza, cotton candy or hamburgers again. If candies are your jam, have one or two candies. That is enough of a cheat. You don’t need a whole box of sweets. Each item counts, so don’t just lump a bunch of bad choices into one day and call it a Cheat Meal. You’ll start to feel bad about yourself and sabotage all the hard work you’re doing.  

At the beginning of your new healthy life, cheating can become a problem because it easy to give up, but don´t worry. We can always have a new beginning. So if you are afraid of cheating and think that you will not control yourself (which is a lie because we can control anything we want to), I thought it would be great to satisfy our desire of a cheat meal with a healthier choice.

I’ve always been one of those people who needs something sweet. So here are two less guilty ways to indulge any sweet tooth: 1. A Healthy Vegan Caramel Sauce to serve with our protein pancakes. 2. A Carrot “Cake” Oatmeal Cookie so you don’t eat an unhealthy cookie or cake.

For the people that love to eat salty fried food or carbs like pasta I want to share with you two healthier options to eat that I read on a magazine the other day: 1. Avocado “Pesto” Pasta and Zucchini Fritters.

Avocado Pesto Pasta

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Ingredients

  • 2 Avocados
  • ½  cup Basil, fresh leaves
  • 1 cup cherry tomatoes
  • ½ cup corn, canned kernels
  • 2 cloves Garlic
  • 2 tbsp Lemon juice, freshly squeezed
  • 12 oz Whole wheat Spaghetti
  • Salt
  • Pepper
  • 1/3 cup Olive oil

Directions

In a large pot of boiling salted water, cook the whole wheat pasta according to package instructions.

To make the avocado “pesto” sauce, combine avocados, basil, cloves of garlic and lemon juice in the mixer or food processor. Add olive oil in a slow stream until emulsified; set aside. Season it with salt and pepper. In a large bowl combine pasta, avocado “pesto” sauce, cherry tomatoes and corn.

Zucchini Fritters

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Ingredients

  • 1 tsp olive oil
  • 2 medium zucchini  
  • 1/4 cup freshly grated Parmesan (3/4-ounce)
  • 1/4 cup plain dry bread crumbs
  • 1/8 tsp salt
  • Freshly ground black pepper

Directions

Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray. Slice the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the Parmesan, bread crumbs, salt, and a few turns of pepper. Dip each round into the Parmesan mixture, coating it evenly on both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet. Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Remove with spatula. Serve immediately.

"Carrot Cake" Oatmeal Cookie

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Ingredients

  • ¾ cup Carrots (shredded)
  • 1 Egg
  • 1/2 Maple syrup
  • 1 cup Oats
  • 1 ½ tsp baking powder
  • 1 ½ tsp Cinnamon, ground
  • 1/8 tsp salt
  • 1tsp vanilla extract
  • ¾ cup whole wheat flour
  • 2 tbsp Coconut oil or coconut butter  

Directions

In a bowl, whisk together the oats, flour, baking powder, cinnamon, and salt. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup until thoroughly incorporated. Add in the flour mixture, stirring just until incorporated. Fold in the carrots. Chill the dough for at least 30 minutes. Preheat the oven to 325°F, and line a baking sheet with parchment paper. Drop the cookie dough into 15 rounded scoops on the baking sheet. Bake for 12-15 minutes. Cool on the baking sheet for at least 15 minutes before turning out onto a wire rack.

Healthy Vegan Caramel Sauce

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Ingredients

  • 1 cup canned coconut milk
  • 3 tbsp maple syrup
  • 1 tsp vanilla
  • A pinch of salt
  • Cinnamon

Directions

Place all the ingredients into a saucepan over a medium heat. Stir to combine all the ingredients and bring the mix to the boil. Keep cooking the caramel until it darkens and thickens, stirring occasionally. Once the caramel has thickened, remove from the heat and allow to cool slightly.  Serve the caramel in a clean container or jar. Note* the caramel will stay fresh in the fridge for around a week.

With Love,

Valentina 

 

Vietnamese-Style Rice Paper Spring Rolls with Pretend-Peanut Dip

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp ( @zoedesborough) and on her blog

I hope you guys enjoyed last month’s recipe (Roasted Cauliflower & Red Pepper Pasta and Spicy Tofu) as much as I did!

I’ve been cooking up a storm lately, trying new types of dishes, straying away from the basics and going more into Asian style recipes. For those interested in trying new things out, go check out my two new favourite recipes, my Asian style Tofu Tacos and/or my Tofu Katsu Curry. Both are insanely delicious and adventurous to say the least!

For many of you, we’re nearing the end of the semester, therefore a lot of our time is spent studying, writing essays, getting ready for exams. Right now, I’m in the middle of writing 3 papers and 2 seminar presentations, so I know how stressful and hard it can be to find the time to eat right and exercise.

For this recipe, I wanted to give you guys a quick, easy and versatile recipe that can be whipped up in less than 10 minutes (I timed myself today and it took a total of 7 minutes). I remembered my mom making these Vietnamese-style spring rolls a few Christmas’ ago as appetizers, and it dawned on me that it would be a perfect lunch/snack/appetizer/dinner! You can really have fun with the ingredients you put in; I love to make mine full of crunchy veggies, it’s so satisfying! As an extra, I’m also giving you the recipe for an amazing dip to go with it. Most of the time, you’ll find peanut sauces as a side dip for these rolls, but since I’m allergic to nuts/peanuts, I found this recipe for an amazing chickpea based dip that really does the trick! I found this recipe in Bonnie Stern’s Heart Smart cookbook… which I keep referring to because, let’s be honest, it’s the best!

Get your ingredients out, set the timer, and off you go!

For the rolls you will need

  • Rice papers (round ones, found in any grocery store) … Follow instructions on packaging to prepare them
  • Cucumber
  • Mango
  • Radishes
  • Bell pepper
  • Fresh mint, finely chopped

Super simple! Julienne your ingredients (julienne is the French term to cut your vegetables into long strips…like matchsticks) into even sizes but you don’t want them too long.

Soak your rice wrappers, according to the packaging, and then place them on a clean, dry and smooth surface. Fill with a bit of everything, then fold them like you would a burrito (bottom, side, top, and then roll).

That’s it. You can make as many as you want, as chubby as you want. And be creative with your ingredients! You can add avocado, carrots, bean sprouts, pois mange-tout, vermicelli noodles, rice, lettuce, etc. This recipe is vegan, but you can always add smoked salmon, canned tuna, crab meat, etc. You name it, you got it! You can really personalize these and that’s the beauty of this recipe.

For the pretend peanut dip, you will need

  • ½ cup of drained and rinsed chickpeas (I like using PC’s Blue Menu canned chickpeas since they have less sodium)
  • 1 tbsp. of smooth Sunbutter (sunflower seed butter… super delicious and great alternative for those that can’t have nutbutters or peanut butter)
  • 2 tbsp. of rice wine or rice vinegar
  • 2 tbsp. honey
  • 2 tbsp. soy sauce
  • 2 tbsp. water
  • Dash of Sriracha… or Wasabi paste

Blend it all in a food processor/blender until you get a nice consistent paste. You can always add a little water if you find it’s too thick.

There you have it lovely people! Super easy, quick and delicious recipe! These rolls are so convenient when you’re super busy and need a quick but healthy lunch on the go, or when you’re sitting at home in your favourite sweatshirt and lucky boxers studying for your exams.

Read Zoe’s blog for more healthy, allergy-conscious recipes and keep clicking through the PumpUp Daily for Zoe’s other recipes!

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.

Roasted Butternut Squash Hummus

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This is the ultimate fall hummus

Hello PumpUp readers! My name is Davida and I blog over at The Healthy Maven where I post healthy and nutritious recipes, fitness tips and how I am attempting to lead an active and balanced lifestyle. I am super excited to be partnering with PumpUp to provide you guys with delicious recipes hand-picked for the PumpUp community. I am inspired by the amazing transformation stories I have come across through PumpUp and I hope that in return I can motivate you to get a little bit healthier in the kitchen, starting with this Roasted Butternut Squash Hummus.
I’m convinced that butternut squash is the ultimate vegetable. Not only is it packed full of nutrition and deliciousness, but attempting to cut through one is basically a workout. I’m pretty sure that means that you can eat unlimited amounts since cooking it requires you to break a sweat. At least that’s what I told myself when I did a number on this healthy butternut squash hummus.

Let’s just say that this hummus is so good that you’re going to come out of fall with ripped arms thanks to all of the squash you will be cutting. It’s creamy with a hint of sweetness and a kick from the Mediterranean flavours. Make it for your next dinner party or to snack on throughout the week. Dip in whole-grain crackers or chopped veggies. No matter where or how you eat it, I promise you’ll love it!

Bon Appétit!

-The Healthy Maven

For the full recipe check out The Healthy Maven

The guilt-free gluten-free recipes you need to make this month

Recipes posted by PumpUp member @jenac. Check out her Instagram for fitness videos too: @jenxx4 

Please feel free to recreate anything you see here, and don’t forget to hashtag #MindfulMeals and tag @jenxx4 on Instagram so I can see your healthy choices!

  • Hot coleslaw mountain
  • Guilt-free cookie dough bites
  • Simply Shrimp
  • Cod fish 101

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Hot Coleslaw Mountain

Ingredients:

  • Raw Cabbage(you can get packaged cabbage that is mixed with veggies)
  • 1/3 Cup of chopped red peppers
  • 1/3 Cup of chopped yellow peppers (and any other vegetables of your choice)
  • Seasoning (black pepper, roasted garlic, sun-dried tomato and herb, lemon and herb, and hot pepper flakes)
  • 1/3 Cup of chopped red onions
  • Creamy Coleslaw dressing of your choice (I used Presidents Choice brand)

Directions:

  1. Combine cabbage, red peppers, yellow peppers, and any other vegetables of your choice in a bowl. (If you wish to add meat to the coleslaw, do it in this step. Chicken or Beef tastes great in it) 
  2. Add Creamy Coleslaw dressing to bowl and mix contents together so the dressing is evenly disbursed.
  3. Add seasoning to bowl and give it another mix.
  4. Pile coleslaw into another bowl and stack it so it slightly resembles a mountain.
  5. Add red onions to the top of the coleslaw.
  6. Then add more hot pepper flakes and black pepper to your dish. (The amount you use will vary depending on how “hot” you would like it to be)

Enjoy! 

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Guilt-free Cookie Dough Bites

Ingredients

  • 1 Cup of Oats
  • 1/3 Cup of almond flour
  • 1 teaspoon of finely chopped nuts. Walnuts are good.(Completely optional)
  • 2 teaspoons of honey or agave nectar
  • 1 teaspoon of water
  • A pinch of salt
  • ½ teaspoon of pure vanilla extract
  • A little more than a pinch of cinnamon
  • Less than 1/3 Cup of semi-sweet dark chocolate chips.

Directions:

  1. Combine oats and almond flour in a blender. (If you decided to add nuts then add them in too)
  2. Take your 2 teaspoons of honey or agave nectar and put in a bowl with 1 teaspoon of water. Melt it and then add the salt, vanilla extract, and cinnamon.
  3. Add blended almond flour and oats to the bowl containing the wet ingredients.
  4. Mix and roll into balls. (If it’s not sticking together just add a little water)
  5. After rolling them into balls, add semi sweet dark chocolate chips in it. (Literally just stick them in gently, the flat part should be the side that’s facing outward of the ball)

Enjoy!

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Simply Shrimp

Ingredients

  • Olive Oil/Coconut oil
  • 1 Cup of broccoli
  • ½ Cup of Shrimp(plain cooked)
  • 6 spears of asparagus (each asparagus spear should be cut into 3)
  • 1/3 Cup of chopped red pepper
  • 1/3 Cup of shredded carrot strips. (as seen in picture above)
  • Seasonings (black pepper, roasted garlic and/or garlic powder, sun-dried tomato and herb, lemon and herb, and hot pepper flakes)
  • Handful of green beans
  • ¼ Cup of chopped red onions 

Directions:

  1. Spray pan with olive oil or coconut oil. Pan should be on medium heat.
  2. Combine vegetables, minus the red onions and carrots and toss them in the pan. (Cover pan with lid to ensure that the vegetables get steamed.) Let cook for 3-4 minutes with occasional stirring.
  3. Add cooked shrimp, carrots, onions, and seasoning to the pan and continue to let cook for another 2 minutes. (Cooked Shrimp should always be pink by the end)
  4. Remove from pan and put in a bowl.

Enjoy!

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Cod fish 101

Ingredients:

 Cod

  • 4oz filet of cod
  • Seasoning (sea salt, black pepper, roasted garlic, lemon and herb)
  • 1 medium tomato, finely sliced.
  • Olive oil
  • 1 slice of red onion (Chopped)
  • 2 basil leaves (finely chopped)
  • Half a teaspoon of chopped chives 

Asparagus

  • 10 asparagus spears
  • Seasoning (sea salt, black pepper, roasted garlic)

Directions:

Cod

  1. Heat fry pan with 2-3 tablespoons of olive oil (pan should be on medium heat)
  2. Add tomatoes to pan and let cook for 30-45 seconds with occasional stirring.
  3. Add fish filet to pan and season to taste (sea salt, black pepper, roasted garlic, lemon and herb)
  4. Pan fry 3-4 minutes on each side
  5. Remove fish from pan and set on plate.
  6. Sprinkle chives and basil over fish and then place red onion on top.

Asparagus

  1. Add asparagus spears to pan. (Cover pan with lid and let cook for 3-4 minutes with occasional stirring)
  2. Season to taste (sea salt, black pepper, roasted garlic) and let sit for another 20 seconds while covered)
  3. Remove asparagus from pan and place on plate with Cod.

Enjoy!

Simple and Healthy Snack Ideas to Satisfy Your Cravings

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These simple and healthy snack ideas are from PumpUp’s @jess47711. 

Sautéed Spinach

All cooked in a pan (no certain quantities, put in as many as you want)

  • Spinach
  • Tomato
  • Onion
  • Rosemary, oregano, pepper, garlic
  • Dollop of either lite cream or a gluten free/dairy free cream/yoghurt you may be able to find
  • Finish with feta/tasty cheese crumbled on top

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Porridge

  • Muesli and porridge (try find a porridge/muesli you love, I’ve found 2 that are gluten free and are just delicious!)
  • Almond milk (or whatever milk you prefer)
  • Fruit of choice
  • Sultanas
  • Honey
  • Nutmeg and cinnamon

Preparation

Microwave porridge and almond milk for one minute, to taste according to how moist you like your porridge. Add fruit (I love bananas, strawberries, and blueberries!). Stir in honey, nutmeg, cinnamon, and sultanas. Finish off with a cup of HOT water. 

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Eggplant Chips

  • 1 eggplant
  • Pinch of rosemary
  • Pinch of oregano
  • Pinch of pepper
  • Gluten/dairy free garlic dip
  • Lemon zest

Preheat oven to 400C. Cut half an eggplant into long strips and sprinkle rosemary, oregano, and pepper. Roast in the over for 30 minutes to make crispy and crunchy. Enjoy with gluten free garlic dip and lemon zest. 

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Mashed Avocado

  • 1 avocado (mashed)
  • cherry tomatoes, sliced
  • pepper and thyme
  • feta
  • olive oil

Toss avocado and cherry tomatoes together, sprinkle pepper and thyme, crumble feta on top, and drizzle with olive oil.

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Spelt Sourdough with Olive Oil

  • spelt seed bread/gluten free bread
  • olive oil
  • pepper, oregano, garlic, feta

Perfect for parties. Cut spelt seed bread in thick slices. Pour olive oil on a plate and add in pepper, oregano, chopped garlic, and feta.

About Jess

 I’m 20 years old (Australian) and used to be an elite swimmer. Now I’m getting my fitness back/health back and the hardest thing has been making sure I’m “full” and don’t snack too much on junk food. This is a huge issue while simultaneously studying at university since there aren’t many healthy options.

In saying that, most of the recipes and food I eat are extremely healthy and FILLING. The worst thing you can do is switch to a healthier lifestyle and start eating foods that leave you “empty” inside, dissatisfied or even when ingredients for food preparation are expensive and sometimes hard to find (chia seeds,acai etc.). I think that’s when people get discouraged because food is such a huge part of our daily lives!

Follow Jess on PumpUp @jess47711

3-Ingredient Dry Rub Chicken Wings

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This is part of a series of recipes from PumpUp member @carolinewaters35.
Follow her blog here
Hello PumpUp!

My name is Caroline and I’m a Nutritionist in good ol’ southern Athens, GA. I’m addicted to every type of workout there is; I’ve tried them all. For now, my favorites include long distance running (I’ve done 2 half marathons), yoga (even though I’m not too great at it!), PureBarre, and HIIT (specifically a class here in Georgia called BLAST).

To balance out my love for exercise, I have to fuel myself with healthy foods! I have a pretty severe gluten intolerance, so I have had to eat gluten free for 3 years now.
I have a blog called The Dank Dietitian and I feature healthy, nutritious gluten-free recipes. Here is one of my easy go-to recipes when I’m craving hearty chicken wings that are low in salt and fat and high in protein!
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3-Ingredient Dry Rub Chicken Wings
Servings: 2-3 Total Time: 1:15 Difficulty: easy

Ingredients:

  • 10 small chicken wings (I used humanely raised chicken wings from Earthfare) (or more if feeding more people)
  • 1-2 TBSP oil of choice (I used olive)
  • Good Rub seasoning: salt, sugar, spices, paprika, garlic, chili powder, onion, coffee. (or seasoning of choice)

Directions:

  1. Preheat oven to 425 degrees F and cover a large baking pan or glass dish with aluminum foil.
  2. Spray pan with nonstick cooking spray to ensure wings don’t stick to pan’s surface.
  3. Place wings in a large Ziploc bag and pour 2 TBSP of oil into bag. Mix up the wings and oil and make sure the oil covers all of the wings.
  4. Pour  seasoning into a small bowl or on a small plate. You will roll the wings in the seasoning so make sure surface is big enough for the wings.
  5.  One by one, roll wings in seasoning making sure they are covered. Cover as much or as little as you want. My boyfriend wanted these drenched in seasoning so I made sure to have every inch covered! :) Then place the wings on sprayed pan.
  6. Once all wings are on baking pan, place in oven and cook for 45 minutes. At the 30 minute mark, check wings and turn pan 360 degrees to ensure even cooking.
  7. After 45 minutes of cooking, check wings to make sure they are done. If there is still any pink whatsoever, keep cooking for ~15 minutes. If you have a food thermometer at home (I still need to buy one!) make sure the center of the chicken reads at least 165 degrees F.
  8. Once wings are finished cooking, remove from oven, let cool and enjoy!

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Follow Caroline on PumpUp @carolinewaters35 

5 Light and Lovely Lunch Ideas That Will Make Your Life Easier - Cooking with Cassandra

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This is part of a series of posts by PumpUp’s losingitwithcassandra. Follow her Tumblr and PumpUp @losingitwithcassandra
Since i stated college again last week, i realized food prepping was essential especially since i commute to campus everyday. I like bringing my own lunch because the food at my school is full of fast food joints. Bringing my lunch enables me to make better eating choices and i get to save so much money. Here are a couple things i like to make on a school day in the mornings and what i like to pack in my lunch.
  • Whole Wheat Egg White English Muffin
  • Acai Smoothie
  • Turkey Wraps
  • Salad in a Jar
  • One-Ingredient Quest Bar Cookies

Whole Wheat Egg White English Muffin

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I like to make this when i have a little extra time in the morning. This is a better option then heading to the drive through at a fast food location in the morning.

Ingredients:

  • 1 Whole Wheat English Muffin
  • 2 Egg whites
  • Salt and Pepper
  • A handful of spinach
  • Cheese Slice (This is optional)

Directions:

 Add non-stick spray to a pan and turn on your stove to medium heat.While the stove is heating up place your english muffin in a toaster. In a separate bowl separate your egg whites from the yolks, add a pinch of salt and pepper, and whisk with a fork until frothy. Once the pan is heated up add your egg whites and once they brown flip them over. Then you get your English muffins and place the eggs on top. I usually flip the eggs over a few times so that they fit inside the English muffin. Finally add your spinach and cheese on top and you’re set to go. 

Acai Smoothie

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On the days where i am rushing i usually opt for a smoothie. Not only is this recipe super easy and fast to make, you also get some vitamin C to start off your day.

Ingredients:

  • 1 pack of Sambazon Acai Superfruit packs (Can be found at Costco)
  • 1 banana
  • A handful of strawberries
  • A splash of orange juice

Directions: In a blender add in the acai, strawberries, banana, and orange juice. Mix and enjoy.

Turkey Wraps

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Ingredients:

  • 1-2 Slices of Turkey
  • 1 whole wheat Tortilla
  • A few Grape Tomatoes
  • A handful of spinach
  • Low fat ranch dressing (or a mashed up avocado)

Directions:

Heat up your tortilla. Once it is heated up, place it on a cutting board. Spread your ranch dressing all over the tortilla so that everything sticks together when you cut the wrap in half. If you want a healthier option you can use a mashed avocado which is just as delicious as well. Next place your turkey slices, tomatoes and spinach and wrap up your tortilla. Then you cut it in half or you can cut it into smaller pieces. I like adding carrots and cucumbers on the side to enjoy them with the wraps. Quick and easy lunch to pack and take on the go. Enjoy! 

Salad in a Jar

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Ingredients:

  • Iceberg Lettuce Mix
  • A handful of grape tomatoes
  • Dressing of choice (I used sesame dressing)
  • Protein of choice (I used Tuna) You can also use quinoa or chicken. There are so many options!
  • Salt and Pepper
  • A mason Jar

Directions:

Place your dressing on the bottom of the mason jar. I like doing this first because it gets less messy. Then add your lettuce and tomatoes filling the mason jar half way. The possibilities are endless so add in all your favorite salad toppings. Then fill the other half with your tuna (or protein of choice) and top with a dash of salt and pepper. Then you seal your mason jar and when it’s time for lunch you just shake it up and enjoy! 

One-Ingredient Quest Bar Cookies and Cream Cookies

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Literally just one ingredient! When i come home from school and the gym these are the best! and literally no effort at all to make. High in fiber, 21 grams of protein, gluten free, and only 1 gram of sugar.

Ingedients:

  • 1 Quest Bar ( i LOVE the cookies and cream flavor)

Directions:

Open a quest bar and place in the microwave for 10 seconds. This is just going to make the bar easier to mess with. Pre-heat your oven at 350 degrees. Split the bar into 4 equal pieces and roll them into a cookie shape. Once that is done all you need to do is pop them in the oven for 8-10 minutes.  Yes it was that easy! Your kitchen ends up smelling amazing once you’re done too.  Enjoy! 

 This is part of a series of posts by PumpUp’s losingitwithcassandra. Follow her Tumblr and PumpUp losingitwithcassandra.

4 Fast and Healthy Recipes for People On the Go

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This is a recipe post from PumpUp member Patrice (@phatzsays). 

  • Breakfast: French toasts with blueberries and banana bits
  • Lunch: Garlic Corn Rice with Tuna (with Apple bites on the side)
  • Dinner: Tuna Salad Burrito
  • Dessert: Banana Peanut Butter sandwiches in honey and cinnamon

Eating healthy food when you have a tight schedule might challenging. Trust me, I find it sometimes difficult to prepare my lunch for school knowing that I could buy a slice of meat-lovers pizza or indulging myself over that ice cream cake from the convenience store. And since I’m that type of person who truly loves to eat, I would sometimes give in to temptations, meaning food trips all day! (#YOLO #CheatDayEveryday).

Kidding aside, after consuming bad food, I would personally feel  uncomfortable thinking that I’d have to lose the weight I’ve probably gained, and by extension, spending extra time on  workouts and detoxifying my body system.

What I’ve learned from other people who have successfully lost weight and are  maintaining their ideal bodies is that determination and perseverance are the keys in order to achieve your weight goal and becoming healthy. This means having a good balance between your exercise routine and your  diet. When you talk about diet, it doesn’t necessarily mean that you have to restrict yourself from eating what you want. Instead, show  your creativity by using healthy alternatives to satisfy your food cravings.

Here are some of my favorite recipes I like to make whenever I go to school or I’m on-the-go (or if I just want to save my lunch money but still want to eat healthy)

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BREAKFAST: French Toasts with Blueberries and Banana Bits

Ingredients: (1 serving)

  • 2 slices of multigrain bread
  • 1 egg
  • Cinnamon powder
  • Low-fat skimmed milk (or any milk you prefer)
  • Sesame seeds
  • Honey
  • Blueberries and Sliced bananas

Instructions:

  1. Beat the egg with a fork and drop a little amount of low-fat milk (or any preferred milk), then set aside.
  2. Slice the breads diagonally to have 4 equal sizes of bread.
  3. Put a bit amount of cooking oil into the pan and scattered a good amount of cinnamon powder on to the pan.
  4. Dip the slices of bread into the egg mix and fried them in the pan.
  5. Flip them over once the bottom is golden brown.
  6. Put additional amount of cinnamon until the toasts are covered both front and back (or for as long as you’re satisfied)
  7. Once done, place the toasts into the plate and sprinkle some sesame seeds all over (to give them a slight texture of crunchiness)
  8. Add fruits or nuts as toppings (or in my case, put them aside in a vertical position and take a picture. Promise it would look totally cute. :D)
  9. And then you’re done! 

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LUNCH: Garlic Corn Rice with Tuna (with Apple bites on the side)

Ingredients:

(For rice)

  • ½ cup of corn kernels
  • Garlic powder
  • ¾ to 1 cup of rice (basmati or any preferred rice)
  • Parsley leaves for toppings
  • Cherry tomatoes

(For tuna)

  • 95 grams of tuna (in can)
  • Onion (chopped)

(For Apple Bites)

  • An apple
  • Peanut Butter 

Instructions:

(For rice)

  1. Make sure to cook the rice and set it aside.
  2. Sauté the corn kernels into the pan
  3. Add the cooked rice and sprinkle garlic powder over. Make sure to mix them all together.
  4. Add some parsley leaves and mix it as well.
  5. Place the rice into the plate and add some tomatoes.
  6. Add more parsley for final touches.

(For tuna)

  1. Sauté the tuna and onions and place it on top of the rice.
  2. And then you’re done! 

[Additionally, you can make whatever dessert you want but I put some apple slices with 1 tablespoon of peanut butter on the side.]

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DINNER: Tuna Salad Burrito

Ingredients:

  • 95 grams of tuna (in can)
  • Onions (chopped)
  • Salad leaves
  • Shredded cheese
  • Cherry tomatoes
  • Pita bread
  • Hummus dip (or any other condiment you want)

Instructions:

  1. Sauté tuna and chopped onions until they’re cooked.
  2. Spread hummus into the pita bread and place salad leaves all over.
  3. Put the tuna, tomatoes, and olives on top.
  4. Put shredded cheese all over.
  5. Roll your pita and you’re good to go! 

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DESSERT: Banana Peanut Butter sandwiches in honey and cinnamon

(Actually, I’ve just seen this recipe on twitter one night and tried to make it. And yes, it became one of my favorite desserts to make, most especially when I crave for chocolates or anything sweet.)

Ingredients:

  • Banana
  • Honey
  • Cinnamon Powder
  • Sesame seeds

Instructions:

  1. Slice the banana and make sure to have 2 slices together to create little “sandwiches”.
  2. Spread peanut butter on to the banana slices.
  3. Drizzle honey over the banana sandwiches.
  4. Sprinkle sesame seeds on top and you’re done! 

So, I hope these recipes would help you somehow on what to prepare for school or work, or if you are busy and want make something quick and easy to eat.

And always remember this quote which goes, “Never give up! Great things take time.”

I hope you achieve all your fitness goals and always choose to be happy! 

Take care and Good luck!  

Much love,

Patrice C.

PumpUp/ Twitter/ Instagram: @phatzsays

Chunky Monkey Smoothie

There’s no monkeying around with Dray’s chunky monkey smoothie. 2 tbsp peanut butter, 1 banana, 1 scoop sun warrior protein or 1 tbsp cocoa powder, 1 cup almond milk.  Sh-shake it and sip away! Hope this #SmoothieSunday gives you some inspiration for the #smoothieseries :)

Eggless apple cake

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Eggless Apple Cake

Who says it’s impossible to make a delicious homemade cake without eggs? 
Follow this recipe and you won’t regret it.

Ingredients 

3 Apples 
1 cup of milk 
1 cup of sunflower seed oil or 70/80 g of melted butter
180g (1 1/2 cups) flour
180g (3/4 cups + 2 tbsp) sugar (you can lessen the sugar)
16 g (2 tbsp) baking powder
Optional: add a small glass of orange liqueur.
Process:
Sieve the flour with the baking powder into a bowl and add the sugar.
Put into the bowl the milk and then the oil (or the butter), always blending and add the liqueur if you want to.
Now cut one apple and an half into small pieces and put them into the bowl.
Line a cake tin with some baking paper and put all the dough into the cake tin.
Cut the other apple and an half into slices and put them on the top of the cake, covering the cake.
Put the cake into the oven at 180 degrees for about 45/50 minutes. When the cake is cool, dust it with a bit of powdered sugar (optional).
Bon appétit
This is a recipe by PumpUp member Claudia Z. 

About Claudia

I’m a nineteen year old girl who lives in Italy. I love cooking meals  that are at least as healthy as possible. I love fashion and music and of course cinema (currently obsessed with Ansel Elgort) 
Follow Claudia on Instagram @claudiazamboni and on PumpUp @lovelystrawberry