Healthy Snack Ideas Below 200 Kcal

Hey there health-nuggets! 

Here are some easy & delicious snack ideas that are healthy, filling (thanks to the fiber content in them) and easy to take with you to school or work! Plus, all of them are below 200 kcal and some even under 100! 

(1) Apple + 15 almonds (sprinkle it with cinnamon for that extra metabolism boost) (200 kcal)

(2) Banana + 7-8 walnuts (200 kcal)

(3) Baby carrots + 2-3 tablespoons of hummus (100 kcal)

(4) Celery sticks + 1 tablespoon of peanut butter (100 kcal)

(5) 2 wedges of Light Laughing Cow cheese + 2 rice crackers (100 kcal)

(6) 2 pieces of string cheese + 200g of small cherry tomatoes (200 kcal)

(7) 1 small container of Greek Yogurt (0% fat) + 1 tablespoon of honey (150 kcal)

(8) 1 skinny latte with light soy milk (100 kcal)

(9) 1/2 small melon (100-150 kcal) chop it up and take it with you in a small container box

(10) 1 granola bar (look for one low in sugar) with oats, nuts and seeds (150-200 kcal)

(11) in the summer time - 250 g any berries (blueberries, raspberries, gooseberries) (100 kcal)

(12) a protein bar (look for one that is low in sugar and doesn't have too many kcal) - (<200 kcal)

(13) dried apple chips (love them!) (150 kcal)

(14) 250 ml of any innocent smoothie (100 kcal)

(15) 2 tbsp dried cranberries + 10-12 cashews (<200 kcal)

When choosing snacks, it is important to have a mix of both protein (e.g. nuts, cheese) and carbohydrates (e.g. banana). This is the secret for feeling full for longer. Also, it is better to choose foods that are naturally rich in dietary fiber (e.g. apples, berries) to aid your digestion, normalize your blood-sugar levels and stay full. 

Hope you enjoyed this post and hope you're all having a wonderful week!

Berrylicious Breakfast Smoothie For 2

Hey there health-nuggets! 
'
Hope all of you are having a wonderful weekend! This morning I finally slept like a true health-nugget that I am and woke up really late. Gotta love Sundays :) For breakfast I made a really quick and yummy summer berry smoothie and oooh.. it was delicious! 

What you will need:

• 350 g of frozen summer berries (strawberries, blackcurrants, redcurrants, raspberries, blueberries)
• 350 ml of light soy milk
• 1 tablespoon of crunchy peanut butter
• 1 scoop of vanilla protein powder
• 1 tablespoon of raw, organic 100% cacao nibs

What you will do:

• take your blender, put in all of the ingredients and start blending
• it will turn out pretty thick, so it is best to eat it with a spoon

Dinner In 5 Min: Healthy Spinach

One big 'Hi' to all the health-nuggets out there!

Yesterday I was working late and once I got home I was completely starving (+ my belly was making strange, roaring sounds). Desperate times like these call for an immediate dinner quick-fix that would ideally take under 5 minutes. This is what I made last night - it was yummy, filling and, most importantly, very easy to prepare.

Keep these staple items in your fridge at all times and you will have a healthy (<500 kcal) dinner option every time!

What you will need:

• a (~400g) pack of frozen (pureed) spinach
• 1 or 2 eggs
• low-fat mozzarella
• 1 tbsp olive oil
• salt & pepper
• cherry tomatoes (optional)

What you will do:

(1) spray some olive oil on your pan and warm it up

(2) add the frozen spinach and cook on low heat until all ice is gone

(3) add 1 or 2 eggs and keep stirring for a few minutes until the eggs are cooked

(4) in the end add some halved cherry tomatoes and a pack of light mozzarella cheese and cook it for a minute or two

(5) sprinkle with some sea salt, pepper and herbs of your choice and your dinner is ready!

P.S. You can mix & match the ingredients however you like - add mushrooms, paprika, courgette, feta, shrimps, tofu, chicken breasts... the options are endless! Also, try baking it!

Sweet Protein-Avocado Recipe

Hey there health-nuggets!

I have always been fascinated by avocado. It has such a creamy and rich taste... but is it a fruit or vegetable? The answer is both because it is so versatile and can be used in both savory and sweet dishes. I love to make some fresh, lemony guacamole or just eat it with bread. 

Finally I decided to try it sweet and oh.. my.. it turned out SO good! It is very simple and anyone can make this at home in less that 5 minutes. All you need is a good blender and you're good to go!

What you will need:

• a blender
• 1 ripe avocado
• 200g of low-fat, smooth cottage cheese or greek yogurt
• 1 lime
• 1 tbsp honey
• unsalted pistachios (optional)

What you will do:

(1) peel the avocado and put it in the blender together with cottage cheese, blend until it all gets smooth and green

(2) squeeze the lime and add the juice

(3) add 1 tablespoon of honey to sweeten it up (for a low-kcal option you can use stevia or a drop of organic vanilla extract)

(4) to garnish add some thinly chopped pistachios (or other nuts) on top

(5) ENJOY this green goodness that has a ton of antioxidants, healthy fats and protein!