Viewing entries tagged
valentina

4 Healthy Treats for Spring and Summer

4 Healthy Treats for Spring and Summer

If you're a fan of matcha everything, you'll love making this matcha latte bowl + 3 other healthy and easy treats for spring and summer.

3 Smoothie Recipes for Spring | Get Healthy With Valentina

3 Smoothie Recipes for Spring | Get Healthy With Valentina

We know that fruits and vegetables contain important vitamins and minerals, yet we don't seem to eat enough of them. Celebrate these food groups now that spring is here. There is a great variety available, as well as several ways to prepare, cook, and serve them. This month, I've included three smoothie recipes, as well as one recipe for vegan pasta sauce.

4 Easy and Healthy Desserts | Get Healthy With Valentina

4 Easy and Healthy Desserts | Get Healthy With Valentina

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

Healthy Chilled Recipes To Get On Track | Get Healthy With Valentina

Healthy Chilled Recipes To Get On Track | Get Healthy With Valentina

Cold weather doesn't have to get you down! I recently came back from Mexico to a cold Germany. Despite the cold, I wanted to eat chilled or really exotic food things make me feel a little more like I was at home. Of course, I changed some ingredients to make the dishes healthier because I wasn't exactly the healthiest person on earth when I was in Mexico.   Eating well is all about balance. 

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

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

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

3 Amazing Avocado Recipes - Get Healthy With Valentina

3 Amazing Avocado Recipes - Get Healthy With Valentina

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

4 Darn-Delicious Healthy Halloween Recipes | Get Healthy with Valentina

4 Darn-Delicious Healthy Halloween Recipes | Get Healthy with Valentina

October is a month that is full of beautiful and bright colours. It's one of my favorite and most beloved months.  I just love seeing my surroundings decorated with vibrant tones of orange, red, and yellow. It's so romantic!October is also pumpkin season. It's a time for pumpkin lovers to make everything from lattes to muffins and healthy halloween recipes.  We must always remember that eating healthy has its benefits and, yes, eating pumpkin is healthy because it's high in fibre, potassium, pantothenic acid, magnesium, and vitamins C and E. So why not try a new pumpkin dish? 

4 Kid-Friendly Fall Desserts That Are Healthy, Too - Get Healthy With Valentina

4 Kid-Friendly Fall Desserts That Are Healthy, Too - Get Healthy With Valentina

After a long, hot and hopefully smashing summer season, the time has finally come to get our fitness schedule back in order! I read the other day that September is National Childhood Obesity Awareness MonthAll of us can use this as a reminder show people how they can take steps toward a solution.  If you know a younger person, don't forget that you're a role model for them. Help them to stay on track by reminding them to balance their meals with physical activity.  Prepare these recipes for a child that you know and show him or her that healthier food can be delicious, too. 

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

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

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

Spicy Pumpkin Seeds

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

Ingredients

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

Directions

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

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

Coconut Popsicles

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

Ingredients

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

Directions

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

Yellow Spicy Superfood Smoothie

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

Ingredients

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

Directions

Blend all the ingredients together until smooth. Enjoy!

Curry Vegetable Dip

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

Ingredients

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

Directions

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

With Love,

Valentina

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

3 easy and healthy watermelon recipes for summer - Get Healthy with Valentina

3 easy and healthy watermelon recipes for summer - Get Healthy with Valentina

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Hola Amigos! The other day, I was tempted to hit the snooze button in the morning.  At the moment, I don’t have much time for working out and the only way that I can stay active is to wake up really early. Then I remembered that staying motivated requires an important change in your mind-set. Sure, a lot of you are on vacation mode. You'll probably want to lay out under the sun to chill out. That's a good plan, but try to make time for exercise so that you can stay fit and healthy. The bedrock of motivation is based on two things. The first is having a goal or target to aim for. The second is clearly understanding the positive effects that your actions will have on your life. Connect with these two forces and you will always be inspired.

Easy and Healthy Watermelon Recipes for Summer

Watermelon Green Tea

Watermelon Green Tea - Easy and healthy summer recipes // The PumpUp Blog

 

One of my favorite healthy watermelon recipes for summer. It's refreshing and great for you!

Ingredients

  • 1/4 cup pureed watermelon (strained if you want)
  • 1 cup green tea
  • Sweetener of choice (I used honey)

Directions

Puree your watermelon and strain through a mess strainer until you have 1/4 cup of juice.  Add to 1 cup of green tea. Add honey to make it sweeter.  Stir and enjoy!

Sour watermelon homemade gummies

Watermelon Gelatin - Easy and healthy summer recipes // The PumpUp Blog

 

Slightly sour, chewy, and reminiscent of candy. These watermelon gummies are a tasty treat!

Ingredients

  • 4 cups fresh watermelon (a perfectly ripe watermelon), cut into chunks (or 2 cups juice)
  • 6 tbsp grass fed gelatin
  • ½ cup freshly squeezed lemon juice
  • Optional: ¼ cup raw honey or sweetener of choice

Directions

Add the fresh watermelon to a blender and liquify it. Strain the blended watermelon through a fine mesh sieve, discarding the pulp. You should have about 2 cups of juice. Skim the white foam from the top of the watermelon juice and discard. Divide the juice: add half to a small saucepan and the other half to a bowl.

Add grass-fed gelatin to the juice in the bowl by sprinkling it on the surface. Let it sit for a few minutes until it dissolves into the juice. Mixture will solidify. Gently heat the watermelon juice in the saucepan to warm it up. Do not bring it to a boil and do not let it simmer.

Add the gelatin and juice mixture to the juice that is sitting in the saucepan. Whisk or stir to combine until the liquid is smooth. Add the raw honey and lemon juice. Whisk until dissolved and combined. Pour gelatin mixture into molds or a refrigerator-safe pan. Chill until set, about 30 minutes, then remove the gelatin from the mold or slice it into pieces.

Pink watermelon smoothie

Watermelon smoothie Easy and healthy summer recipes // The PumpUp Blog

 

This smoothie is pretty and pink. It's one of the most healthy watermelon recipes for summer, in drink form.

Ingredients

  • 2 cups cubed watermelon
  • 5 frozen strawberries
  • ½ cup coconut water

Directions

Add all ingredients to your blender and blend until smooth.

Bonus: Cacao Muffins

Cacao Muffins - Easy and healthy summer recipes // The PumpUp Blog

 

Not everything is about watermelons! These cacao muffins are rich, moist, and delicious.

Ingredients

  • 2 large eggs, whisked*
  • 1 cup applesauce, unsweetened
  • 1/2 cup Greek yogurt, plain
  • 1/2 cup + 2 tbsp raw honey or maple syrup
  • 1 3/4 cups whole wheat flour
  • 1/3 cup cacao powder
  • 2 tsp baking powder, aluminum free
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup chocolate chips
  • Cooking spray

Directions

Preheat oven to 350 degrees F and spray non-stick 12 muffin tin with cooking spray. Set aside. In a medium mixing bowl, whisk to combine the eggs, applesauce, greek yogurt and raw honey. In another large mixing bowl, stir to combine the whole wheat flour, cacao powder, baking powder, baking soda, salt and chocolate chips. Add the bowl with the  wet Ingredients to the bowl with dry Ingredients and gently mix just enough to combine. Do not over mix otherwise muffins won't rise properly. Distribute batter and bake for 25 minutes or until a toothpick inserted in the centre comes out clean. Let muffins cool for about 5 minutes and transfer to a cooling rack to cool off completely.

With Love,

Valentina

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

4 healthy summer snacks that are perfect for sharing

4 healthy summer snacks that are perfect for sharing

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There's something about summer that makes life sweeter than it already is. You've earned ample time to relax in shorts, warm up at bonfires, camp under the stars, and make the most out of long summer days. Take this month as a time to reflect. Always take personal responsibility for your life and your happiness, but also care for the health of the relationships in your life. Remind other people that you love them, and make it a habit. Spending your summer in isolation by the pool certainly sounds like a great idea, but creating memories with those around you will make your summer 10 times better. Forgive. If you truly care for someone, allow them to be human. We all make mistakes and expect forgiveness. It comes to us a lot faster when we offer it genuinely. And don’t forget to enjoy and share food memories because eating healthy food with someone never fails. Here are some healthy summer snacks that you can share with your loved ones this summer.

healthy-summer-snacks

Chia Rhubarb Muffins

Chia Rhubarb Muffins // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog

Ingredients

  • 1 ½ cups spelt flour • ½ cup rolled oats • 1 1/2 tsp. baking powder • 1/2 tsp. baking soda • 1/2 tsp. salt • 3 Tbsp. chia seeds + ¼ cup water • ¼ cup maple syrup • 2 tbsp. extra virgin olive oil • 1/2 cup orange juice • 1 tsp. vanilla extract • 1 1/4 cup finely chopped rhubarb • 1/3 cup chopped dried apricots (or raisins, dates, cranberries, cherries, etc.)

Directions

Combine chia seeds and water in a glass and set aside for at least 15 minutes. Preheat the oven to 350 F. Line a muffin pan with liners. In a large mixing bowl, stir together the flours, baking powder, baking soda and salt until combined.  In another bowl, add the chia seed gel, olive oil, maple syrup, orange juice and vanilla extract. Whisk until smooth by hand. Add to the flour mixture and blend just until moistened but lumpy. Stir in the rhubarb and apricots. Spoon the batter into 12 muffin cups, filling each cup about 2/3 full. Sprinkle the topping of your choice onto each muffin and bake until springy to the touch, about 25 to 30 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack to cool completely

Vegan red pepper cashew dip

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Ingredients

  • 1/2 cup cashews (soaked for a few hours if you don't have a high speed blender)
  • 1/2 tablespoon white miso
  • 1 tablespoon nutritional yeast
  • 2 teaspoons Bragg's Liquid Aminos (Or other raw soy sauce)
  • 1/4-1/2 cup water
  • salt and pepper
  • 1/2 red pepper (use the rest for dipping!)

Directions

Combine the ingredients together in a blender and pulse until creamy. Add more water for a thinner consistency.

Frozen yogurt bites

Frozen Yogurt Bites // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog

Ingredients

  • 1 cup yogurt
  • 1/4 cup fresh strawberries, sliced
  • 1/4 cup fresh blueberries
  • 1/4 cup fresh raspberries
  • 1/2 cup fresh mango, diced

Directions

On a baking sheet, lay out 12 silicon muffin cups. Dollop some yogurt into each cup, until all the yogurt is gone.Place a few pieces fruit into each cup, pressing them down into the yogurt with the tip of your finger. Place the cups into the freezer, and freeze overnight, or until the yogurt is set.Once frozen, remove from the cases and serve, or place in an air-tight plastic bag and store in the freezer for up to 2 weeks.

Oatmeal Raisin Cookies

Oatmeal Raisin Cookies // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog

Ingredients

  • 100g instant oats
  • 90g whole wheat flour
  • 1 ½ tsp baking powder
  • 1 ½ tsp  ground cinnamon
  • 1/8 tsp salt
  • 2 tbsp coconut oil, melted
  • 1 large egg, room temperature
  • 1 tsp vanilla extract
  • ½ c agave
  • ¼ c raisins

Directions

Whisk together the oats, flour, baking powder, cinnamon, and salt in a medium bowl. In a separate bowl, whisk together the coconut oil or butter, egg, and vanilla. Stir in the agave. Add in the flour mixture, stirring just until incorporated. Fold in the raisins. Chill for 30 minutes.

Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten slightly. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.

With Love,

Valentina

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

4 Matcha Recipes That'll Make You Love Matcha More - Get Healthy With Valentina!

4 Matcha Recipes That'll Make You Love Matcha More - Get Healthy With Valentina!

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Matcha is my new love interest. I'm sure you've heard the benefits of drinking regular-brewed green tea, but matcha takes it to a whole new level. Matcha has become so popular that recipe creators found other creative ways to use this potent tea outside of the realm of beverages. I've seen matcha pop up as an ingredient in many recipes and I've always been very curious to try it. Being the green tea enthusiast that I am, I got hooked on matcha. #ShowMeTheMay and learn about some of the health benefits of matcha tea:

  • High in Antioxidants
  • Eases anxiety
  • Boosts Memory and Concentration
  • Increases Energy Levels and Endurance
  • Burns Calories
  • Detoxifies the Body

Matcha recipe round up from the PumpUp Blog

Coconut-Lime Matcha Cooler

Coconut lime matcha cooler from the PumpUp Blog

Ingredients

  • 8ounces coconut water
  • 1tsp. matcha
  • ice
  • lime

Directions 

Shake coconut water and matcha together in a martini shaker (or a bottle), pour over ice and add a squirt of lime. Add some lime slices. Enjoy!

Matcha Muffins

Matcha muffin recipe from the PumpUp Blog

Ingredients

  • 2.5 cups old fashioned oats
  • 1 cup plain low fat greek yogurt
  • 1 tbsp matcha powder
  • 2 eggs
  • 1/2 cup honey
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 2 TBSP ground flax seed
  • 1 tsp vanilla
  • 2 ripe bananas

Directions

Preheat oven to 350 degrees. Spray tin with non-stick cooking spray or line 12 muffin tins with silicone or foil liners. Place the oats in the food processor and pulse for about 10 seconds.  Add remaining ingredients to the food processor.  Process until everything is mixed together and oats are smooth. Divide batter among cupcake liners, and bake for 18-20 minutes, or until toothpick comes out clean.

Dairy-Free Matcha Latte

Dairy free matcha latte recipe from the PumpUp Blog

Ingredients

  • 1 teaspoon green tea powder
  • 1/3 cup hot water
  • 1/2 cup simmering milk (I used almond milk)
  • 2 teaspoons Agave syrup or sweetener of your choice
  • 1/4 teaspoon vanilla extract or vanilla powder 

Directions

First mix the vanilla powder and the agave nectar. In a cup, add green tea powder. And add hot water, 2 tablespoons. Whisk carefully until green tea powder is completely dissolved. If you pour the water all at once, there will be green tea powder lumps, which is the least wanted here. Then add the agave and vanilla mix and stir until combined.

Now froth the simmering milk. If you don’t have a frother, you can pour it into a jar: fill your jar with more no more than halfway full so there’s room to make some foam. Shake the jar with the lid on. Take the lid off the jar. And heat the milk. Add milk foam into green tea. Dust with cinnamon and serve. Enjoy! 

Matcha Yogurt

Matcha yogurt recipe from the PumpUp Blog

Ingredients:

  • 1tsp. matcha
  • 1c. Greek yogurt
  • Agave syrup
  • Mixed Berries

Directions

Add matcha to Greek yogurt and mix. Add berries to a cup. Then add the yogurt. Top with more berries and a drizzle of agave. And Enjoy!

With Love,

Valentina

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

4 green spirulina recipes that will blow your mind - Get healthy with Valentina!

4 green spirulina recipes that will blow your mind - Get healthy with Valentina!

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It's spring! Finally, the sunshine gleams so beautifully bright and it warms my hearts. Blossoming flowers, to me, signify that it's a time for new beginnings. It's time to spring into action.  As the wind blows the winter away, we too can blow all of our regrets away and prepare ourselves to really reach our goals before summer. In light of new beginnings, I thought it would be nice to try new healthy ingredients in my recipes. I was so inspired by all the green trees and plants surrounding me that I thought it would be nice to eat green food for a change. The special ingredient in these four recipes is Spirulina. Over the past few weeks, I read that Spirulina is used to treat a range of metabolism and heart health issues, including weight loss, diabetes and high cholesterol. Enjoy these spirulina recipes and let me know how you get creative with your food!

After-Eight Nice Cream - A healthy ice cream recipe that tastes just like after eight chocolate. Made with bananas, spirulina powder, and more. Find the recipe on the Pump Blog!

After-eight 'nice' cream | Healthy ice cream

Ingredients

  • 2 ripe, frozen bananas
  • 1/2 tsp Organic Burst Chlorella Powder
  • 1 tsp Spirulina powder
  • 2-3 drops peppermint extract
  • Raw dark chocolate or cacao nibs for garnish

Directions

At least 5 hours prior to making the ice cream (preferably overnight), peel and chop your bananas into small pieces, place them in a zip lock bag and store in your freezer until you’re ready to make the ice cream. Remove the bananas from the freezer, place them in your food processor and blend.

Scrape down the sides a few times until everything is incorporated. Be patient with this, as it takes a while for the bananas to become a smooth, ice cream-like consistency. Feel free to add milk if you need. Once the bananas have smoothed out slightly, add the chlorella powder, spirulina powder and peppermint extract, then process again until the ice cream has become green. Scoop into a bowl and top with raw dark chocolate or cacao nibs, and enjoy!

Creamy green hummus recipe made with spirulina powder . Use a blender for best results. Find the recipe on the PumpUp Blog courtesy of Valentina M.

Green hummus

Ingredients

  •  3 garlic cloves, minced, more if you like
  • 1⁄4 cup plain low-fat yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon olive oil
  • 1⁄4 teaspoon salt
  • 1⁄4 teaspoon paprika
  • 1⁄8 teaspoon pepper
  • 1 (19 ounce) can chickpeas, drained and rinsed
  • 1 tablespoon fresh parsley, chopped
  • 1 teaspoon spirulina powder

Directions Combine everything (except the spirulina powder) in blender or food processor and process until smooth. The blender gave me the best result for this.  Add a bit more yogurt if you prefer a less viscous consistency. Chill and then sprinkle with the spirulina on the top and enjoy!

Make a different kind of pesto: spirulina pesto. Find the recipe on the PumpUp Blog!

Spriulina-Pesto

Ingredients

  • 3 c fresh basil
  • ¾ c whole raw almonds
  • 1 Tbsp spirulina powder
  • 1 clove garlic, roughly chopped
  • ½ c extra virgin olive oil
  • 1 Tbsp fresh lemon juice

Directions Pulse basil, almonds, spirulina, garlic, and ½ tsp sea salt in food processor to combine. Add oil gradually, processing until mixture is finely chopped, about 1 minute. Pulse in lemon juice. Serve and enjoy!

A popcorn packed with green superfood: it's possible. Find this green superfood popcorn recipe on the PumpUp Blog

Super green popcorn

Ingredients

  • 2 tablespoons olive oil
  • ¼ cup nutritional yeast
  • 1 tablespoon spirulina
  • 1 teaspoon garlic powder
  • 1/2 tsp turmeric
  • 1/2 tsp onion powder
  • 1/2 tsp curry powder
  • 1/2 tsp basil
  • Dash cayenne
  • Himalayan sea salt, to taste
  • ½ cup organic corn kernels
  • Coconut oil

Directions In a bowl, combine the olive, nutritional yeast, spirulina, garlic powder, turmeric, onion powder, curry powder, basil, cayenne, and some salt. Mix well and set aside. Pour coconut oil into a large, deep pot. The oil should cover the bottom of the pot. Drop 3 kernels into the pot, cover, and turn the heat to medium-high. Once the kernels have popped, add the rest of the kernels and remove from heat to shake and coat all kernels in the coconut oil.Return the pot to the stove, over medium-high heat. Once the kernels begin to pop, shake the pot vigorously with the lid ajar until the pops start to slow (a couple of minutes). Turn off the heat and pour the spirulina mixture over the popcorn. Mix well until the popcorn is evenly coated. Taste and add more salt as needed. And Enjoy!

With Love, Valentina

4 healthy recipes using spirulina powder : After eight nice cream (healthy banana ice cream), green hummus, spirulina pesto, and green superfood popcorn. Find all of these green recipes on the PumpUp Blog

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

The 4 easiest healthy snacks on earth : get healthy with Valentina!

The 4 easiest healthy snacks on earth : get healthy with Valentina!

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  • Creamy cucumber slices
  • Peanut butter and dates
  • Dark chocolate mandarin oranges
  • Dark chocolate banana slices

Hola Amigos!

It's finally spring!  I think that spring is nature’s way of saying, "Don’t give up and keep marching to your dreams!"   My favorite thing about March is probably knowing that spring and summer are just around the corner. Though I love many things about winter, running in cold weather isn't one of them. Thanks to spring, racing season is starting back up again. The days will be longer, there'll be more sun, and most importantly, there'll be more time for running. 

Because this month's theme is to #MarchToYourDream, it's important to stay true to yourself and follow your heart as you pursue your ambitions. As long as you keep doing that, tomorrow's hopes and dreams will never die. Your heart will guide you to accomplish many things and give you the courage to overcome challenges and obstacles. Whatever's in store for your future, never let anybody stand in your way. March to your dreams with the easiest healthy snacks on earth!

Creamy Cucumber Slices

easiest healthy snacks on earth

Ingredients

  • 1 cucumber, sliced
  • 1/2 cup goat cheese, feta or cream cheese
  • 1/2 cup pomegranate seeds

Directions

Place the sliced cucumber onto a serving dish- Add 1 tablespoon of cheese to each slice. Sprinkle with pomegranate seeds. Enjoy!

Peanut Butter & Dates

easiest healthy snacks peanut butter dates

Ingredients

  • Whole pitted dates
  • Peanut butter

Directions

Open one date with your fingers or a knife. Use fingers to open out date creating some kind of a “pocket” for your stuffing. Scoop a generous teaspoon of peanut butter inside the date. Close the date. Enjoy!

Dark chocolate mandarin oranges 

easiest healthy snack dark chocolate mandarin orange

Ingredients

  • 5 mandarin oranges
  • ½ cup dark chocolate chips
  • sea salt

Directions

Line a baking sheet with parchment and set side. Peel the mandarin oranges. Melt the chocolate chips. Dip each slice halfway into the melted chocolate and place on prepared baking sheet. Sprinkle with salt and repeat until all slices are evenly coated and sprinkled with salt. Refrigerate for 10 minutes or until chocolate has hardened. Enjoy!

Dark chocolate banana slices

dark chocolate banana lollipops

Ingredients

  • 1 large banana
  • 2-3 tablespoons of dark chocolate; melted
  • preferred toppings (I used chia seeds and pistachios)

Directions

First peel your banana, place on a baking sheet, and evenly spread on dark chocolate, covering just the top half of your banana. Then sprinkle on toppings and press them lightly into the melted dark chocolate to ensure they will stick. Using a sharp knife, evenly slice the banana. Transfer the banana a Tupperware. Place the banana into the freezer and freeze for about an hour. Enjoy!

With Love,

Valentina

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

4 healthy treats that will teach you a lot about self-love

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Learn to love yourself with these 4 healthy, sweet and savory treats - Get Healthy with Valentina

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

  • Quinoa Egg muffins
  • Quinoa-cacao truffles
  • Raw strawberry pie
  • Double layer protein pudding

Ah, romance. Just what everyone needs…right? February is undeniably a month of love: a month when we’re encouraged to express it to others by giving gifts such as candy and flowers. If you’re loath to the idea of February in general (it’s cold, it’s slushy, it’s wet, it’s not quite spring yet, and maybe you feel a bit lonely), I feel you.  But this month has plenty other good qualities that are worth highlighting. Love should also flow inwards, not just outwards. 

The purpose of life is to live, so start living, and start falling in love with you. You are the only person you know you can receive love from, whenever you need it. You are the only person who can give yourself permission to see the beauty of the world. Stop worrying about other people’s opinions. All what really matters is how you feel. Give yourself a chance to learn more about yourself and love yourself no matter what. You are the only person who decides how to nourish your body. The best part about choosing wholesome food is that you know that you’re eating something good for your health, and that by default means that you’re doing something great for yourself.  

So having all that said… Here are some recipe ideas so you can try to find Self-Love through Food! Don’t forget to give you the opportunity to fall in love with your soul and your body!

Quinoa Egg Muffins

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Ingredients

  • 3 eggs, large
  • 1 + 1/2 cup egg whites
  • 3 tbsp. ground flax seeds or chia seeds
  • 1/4 cup feta cheese, crumbled
  • 1 tbsp. onion (garlic) powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper, ground
  • 1 cup quinoa, cooked
  • 2 handfuls spinach, coarsely chopped
  • 1/2 cup red bell pepper

Directions

Preheat oven to 350 degrees F, place cupcake liners into a 12 muffin tin and spray generously with cooking spray.  In a large mixing bowl, whisk eggs and egg whites for 30 seconds. Add flax/chia seeds, feta cheese, onion (garlic) powder, salt, pepper and whisk to combine. Add quinoa, spinach, bell pepper and mix. Fill each muffin with egg mixture 3/4 full. Bake for 20 minutes, remove from the oven and let cool for about 10 minutes. Using a rubber spatula, loosen the egg muffins from the muffin tin and slide onto a platter. Serve hot and enjoy!

Quinoa Cacao Truffles

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Ingredients

  • ¼ cup melted coconut oil
  • 2 tbsp cacao powder
  • 2 tbsp coconut flakes
  • 1 ½ cup puffed quinoa

Directions

Mix all of the ingredients (except the puffed quinoa) in a big bowl until well-combined. Mix in the puffed quinoa. Spoon into small muffin lines. Refrigerate until set.

Raw strawberry pie

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Ingredients

Crust

  • 1 cup raw pecans
  • 3/4 cup raw walnuts
  • 1 cup (packed) pitted dates
  • ¼ tsp (scant) sea salt
  • 1/4 tsp cinnamon

Filling

  • 3 cups fresh strawberries (measured whole if small, or cut in half if large; these are for filling, you will need extra for garnishing if desired)
  • 3/4 cup raw cashews
  • 3-4 tbsp raw agave
  • 1 tsp freshly squeezed lemon juice
  • Couple pinches sea salt
  • 1 tsp lemon zest (stir in after pureeing)

Directions

Lightly oil a pie plate with coconut oil. Prepare the crust: Place all the crust ingredients in a food processor and pulse briefly until crumbly and the mixture will hold together when pressed with your fingers. Transfer the mixture to the prepared pie plate, pressing it evenly into the pan.  Prepare the filling: Place all the filling ingredients, except the lemon zest (and starting with 3 tablespoons of the agave nectar), in a high-powered blender .Puree for a minute or so at medium-high speed until completely smooth and no texture of the cashews remains. Taste, and add the remaining tablespoon of agave, if needed, to sweeten, and puree again.

2-layer protein pudding

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Layer 1: Chia pudding with raspberries

Ingredients

  • 2 tablespoons of chia seeds
  • 1 ½ cup of almond milk
  • 1 cup of quark
  • ½. cup of raspberries.

Directions

Mix together chia seeds and milk the night before, or one-two hours before you eat it. Mix the quark and berries with the chia pudding when the mixture has gotten a jelly like consistency. Done!

Layer 2: Casein Pudding

Ingredients

  • Milk
  • Casein protein powder with chocolate flavour

Directions

Mix together casein powder with an optional amount of milk into a loose paste. Place batter in a glass and let it stand in the refrigerator until it has gotten a pudding consistency. It is best if it can be refrigerated over the night.  The next morning put the chia mix on top of the casein pudding.  Enjoy!

With Love,

Valentina

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

Healthy Christmas Desserts

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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.

Cold weather makes me mad  (well, not really mad) but suffice it to say, I am not a fan of cold weather. Nevertheless, I am keenly aware of how happy this time of year makes me.  I am a Christmas maniac. Seriously, I am. I love Christmas. I am 23 years old, I do not have any children, I hate the cold, and yet, I am downright excited for this time of year. I am one of those people who constantly annoy others by reminding them how many days are left until Christmas. I believe it is the little things and the traditions about this season that keep me excited. 

People sometimes think that my winter wardrobe only consists of red and green. What’s more, I am unable to control my emotions every time I see my Christmas tree lit up for the first time.  I believe that, while I unpack mistletoe and tangled Christmas lights, I also unpack the feelings of years gone by. There also isn’t anything more heart-breaking that the day after Christmas.

I will not make a list about the things I love about Christmas because there are too many things, but one of my favourite parts of the year are the food and drinks we enjoy.  I search for healthy alternatives this year to continue  my journey toward a healthier life and chose the ones I liked the most. Enjoy these 4 healthy Christmas treats!

'Raw' Christmas Snowball Bites

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Ingredients

  • 1/2 cup raw pecans

  • 1/2 cup raw macadamia nuts

  • 1/2 cup raw cashews

  • 1/2 cup coconut (dried, shredded, and unsweetened)

  • 2 tablespoons raw honey

  • (For rolling) 1/4 cup coconut (dried, shredded, and unsweetened)

Directions: Process the pecans in a food processor to break up into little pieces. Empty these little pieces into a small mixing bowl to mix in later. Process the macadamia nuts, cashews, and coconut in a food processor until they resemble a coarse meal. Add in the honey and process until the mixture starts to form a sticky ball of dough. Transfer this mixture to the small mixing bowl with the chopped pecans. Incorporate the pecans in the dough mixture. Scoop rounded spoonfuls (either with a cookie scoop or with a spoon and then roll into balls in your hands) and roll each ball in the coconut. Quickly chill them for more immediate consumption in the freezer, or store in an airtight container in the refrigerator to chill until ready to serve. Serve and enjoy!

Healthy Eggnog


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Ingredients

  • 2 cups almond milk
  • 3 egg whites
  • 1/3 cup Honey
  • 1 tsp vanilla extract
  • ½ tsp nutmeg
  • ½ tsp cinnamon

Directions
Blend all ingredients together for a few minutes. Pour mixture into a pot (don’t let it boil). Simmer for about 15 min. Then chill mixture in fridge overnight. Serve and enjoy!

Almond Protein Cookies

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Ingredients

  • 1/4 cup of vanilla or unflavored whey
  • 2 tbsps (15g each) cashew nut butter or almond butter
  • 1 tbsp Sweet Freedom, agave, or honey
  • 1/8 cup almond milk
  • 1 tbsp coconut flour
  • 1/2 cup of ground almonds
  • 1 tbsp orange extract (optional)

Directions

Get a bowl out and chuck all the above ingredients in there. (Feel free to also add any walnuts, chocolate chips, or if you want your cookies to be even higher in protein, add a couple of tbsps of protein crispies.)  Mix everything together until you get a soft cookie dough you can roll into balls with your hands.  Place on a cookie tray and flatten each ball using your fingers, a fork, or a cookie stamp like I did. Bake at 170 C (320 F) for 6-10 minutes or until they’re cooked through but not rock hard.

Grinch Treats

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Ingredients

  • Strawberry
  • Grape
  • Banana slice
  • Lemon juice
  • Toothpicks

Directions

Slice the banana and add a little bit of lemon juice to the slices to coat them and keep them from turning brown. Cut the top off the strawberry. On the toothpick, stack a green grape, a banana slice, and a strawberry (put it top side down on the banana slice).Push another toothpick down through the tip of the strawberry through the banana slice and into the grape leaving ¼” of the toothpick at the top. Add a mini slice of banana on the top (I saw this recipe with a small marshmallow on the top but I am not a fan of marshmallow so I put a mini banana silces on the top) boil.  Serve and Enjoy!

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 

 

5 Fall Treats You'll Fall In Love With - Get Healthy with Valentina

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These recipes were shared by PumpUp member @thehealthymexican. 

Autumn leaves are coming down in showers, yellow, red, orange and brown. The air is fragrant, crisp and cool. I´m wearing a snuggly sweater and cosy socks, thinking of what flavours remind me of this season. What definitely reminds me of autumn are the tastes of the fresh apples and pumpkins.

Maybe you are one of the many people who are, like me, overjoyed to welcome back the tastes of fall. 

Also Halloween is coming nearly and I know how much candy we are going to have on our hands, so it´s always good to have a healthy alternative to that. I am sharing with you treats made with fruits. I fell in love with these ideas so I hope you like them too.

  • Pumpkin Spice Smoothie
  • Pumpkin Soup
  • Apple Pie Dip
  • Frozen Ghosts
  • Orange Halloween Lantern Fruit Bowls

Pumpkin Spice Smoothie

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Ingredients

  • 1/2 cup pumpkin (canned or freshly cooked)
  • 1/2 frozen banana
  • 3/4 cup almond milk
  • 1/2 scoop (approximately 2 tablespoons) vanilla protein powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • Pinch of ground ginger

Directions

  • Put all ingredients in the blender and blend until smooth. Pour into a glass and enjoy!

Pumpkin Soup

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Ingredients

  • 3/4 cup water, divided
  • 1 small onion, chopped
  • 1 can (15 ounces) pumpkin puree (you can make your own puree by roasting a small pie pumpkin and processing the flesh in a blender or food processor.)
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1 green onion top, chopped

Directions

In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don’t let onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil.

Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Apple Pie Dip

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Ingredients

  • 7-10 Dates
  • 2 heaping scoops of chia seeds
  • cinnamon
  • 2 cups of water
  • Apples

Directions

Let about seven to ten-ish pitted dates soak in 2 cups filtered water for one hour. After that pour dates into a blender, add two heaping scoops of chia seeds, & a bunch of sprinkles of cinnamon. Slice apples and enjoy!

Healthy Halloween Treats

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Frozen Ghosts

Ingredients

  • Bananas
  • Greek Yogurt
  • 1 Cup Dried Shredded Coconut
  • 12 Dark chocolate chips

Directions

Cut and peel a banana in half widthwise. Dip the bananas with the Greek yogurt and repeat until coated. Roll the banana in coconut. Place two chocolate chips for the eyes and one chocolate chip for the mouth. Freeze for at least 20 min and serve.

Orange Halloween Lantern fruit bowls

Ingredients

  • 3 Medium Navel Oranges
  • 1 cup Mixed Fruit

Directions

Slice off the tops of the oranges. Using a spoon, scoop out the pulp of the oranges. Cut out faces on each orange to resemble a Halloween Pumpkin Lantern. Fill each orange with mixed fruit and serve.

With Love,

Valentina

Follow Valentina on PumpUp @thehealthymexican and on Instagram at thehealthymexican9

 

Get Healthy with Valentina! Smoothies, Quinoa Salad, Chia Pudding

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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. 

We should always live a healthier lifestyle because nowadays there are so many factors contributing to health degeneration. This includes pollution, chemicals in our food or beverages , etc. The problem is that most people (myself included) start to take action only after they fall sick, or are in the process of losing their health.   I urge you, before you face a health problem or if you are facing it right now, start taking care of you and love yourself.

I faced the need for surgery on my left knee and afterwards the doctors realized it was a bad diagnosis and the real problem was a herniated disc. After surgery I didn’t start a healthier life and began to have many other health problems so when I went to the doctor he told me I needed to start living healthier or everything will be worse. It took me many starts and frustrations before I learned how to live a healthier lifestyle. Today, I am much healthier and fitter. I eat healthily most of the time (with regular indulgences) and I’m able to stick to a meal plan if I want, and avoid junk food most of the time. I know how hard can that be, but it is not impossible.

My advice for you is be creative and explore new foods, explore fruits, seeds, vegetables,nuts. There are foods that many people don’t eat on a regular basis or have never tried some of these. Explore the power you will feel by eating the right things. Start today! Get healthy with me! There are so many healthy and easy recipes you can start doing right now!

chocolate peanut butter smoothie recipe

Chocolate PB Smoothie

Ingredients

  • 2 tablespoons cocoa powder
  • 3 tablespoons natural peanut butter 
  • 1 cup almond milk
  • 1 frozen banana, pre-sliced
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons honey
  • 1/2 teaspoon pure vanilla extract
  • ice as needed

Directions

Combine all ingredients in a blender and blend until smooth. Add ice according to desired thickness. Decorate the top with some unsweetened coconut flakes, chia seeds or fresh berries or nuts if you wish.

pineapple energy smoothie pumpupapp

Pineapple Energy Smoothie

Ingredients

  • 2 cups ripe pineapple
  • 1 large knob of ginger (about 2-4 inches)
  • 1 cup coconut milk or coconut water
  • Lemon juice (1 lemon squeezed)
  • ½ cup Raspberries

Directions

Blend all ingredients for 20-30 seconds and enjoy! Decorate the top with some unsweetened coconut flakes, chia seeds or fresh berries or nuts if you wish.

mango coconut chia pudding recipe pumpupapp

Mango Coconut Chia-pudding

Ingredients

  • 1/2 cup coconut milk
  • 1/2 cup unsweetened almond milk
  • 3/4 cup fresh ripe champagne mango, diced
  • 2 tbsp chia seeds
  • 1 tbsp sweetened shredded coconut
  • honey to make it sweeter (optional)

Directions

Combine all ingredients in a large container Mix and close the container. Refrigerate overnight or at least 5-6 hours. Decorate with more fruits and coconut flakes.

 quinoa tofu salad recipe pumpupapp

Quinoa Tofu Salad

Ingredients

  • 2 cups water
  • 3/4 teaspoon salt, divided
  • 1 cup quinoa, rinsed well (see Tip)
  • 1/4 cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 2 small cloves garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • 1 6- or 8-ounce package smoked tofu diced
  • 1 small red bell pepper, diced
  • 1 small green bell pepper, diced
  • ½ Avocado
  • 1 cup grape tomatoes, halved
  • 1 cup diced cucumber
  • 1/2 cup chopped fresh parsley
  • 1/2 cup chopped fresh mint

Directions

1.Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.

2.Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell peppers, tomatoes, cucumber, avocado, parsley and mint; toss well to combine.

With Love,

Valentina

Follow Valentina on PumpUp @TheHealthyMexican