& let’s look after our bodies better than ever before!
Starting 11 January & ending 31 January!
This is NOT a detox nor a weight loss plan nor a juice cleanse! Nor any unrealistic and unhealthy fad diet / challenge!
Smoothies are a effective way to get in a bunch of nutrients on a daily basis! 🥤 Throw it all in a cup, blitz it up & sip-sip on the goodness!
We are all about promoting a healthy lifestyle. But we always remind you to do it in a SUSTAINABLE way! If it’s not sustainable in the long run – there’s no point to it!👊
This smoothies might just become your go-to breakfast option for the rest of the year 🤷♀️… & if you love them that much, why not? Your body will thank you for all the yummy nutrients you’re giving it!
On 10 January, we’ll send out the recipes for 7 different delicious smoothies!
The aim is to drink a different colour smoothie every day of the week. Thus for the 21 days, you will for instance drink the red smoothie every Monday, the green one every Tuesday, etc.
Every colour is based on specific ingredients & we have selected the ingredients for their specific health benefits.
It’s of course up to you! You don’t HAVE to drink a different colour smoothie everyday. If you want to drink the pink one for 21 days straight – who’s gonna stop you!🤪
With this recipe we are giving you pumpkin to talk about! (Renche’s puns rubbed off on me) I mean who doesn’t love the famous “pampoen koekies?!”
They’re always really oily though, filled with lots of refined sugar, flour and contains only little pumpkin BUT believe me, I know they are so good! I promise you I am their biggest fan, that’s why I had to create an alternative recipe!
This recipe is 75% pumpkin and 25% healthy stuff!
Here it goes!
250g steamed pumpkin/butternut
3/4 cup rolled oats/oats
1 egg white
dash of milk
2 tsp baking powder
1. Blend all the dry ingredients together and put them in a bowl.
2. Then add the pumpkin, eggs, sweetener, extra cinnamon, and milk together and blend them separately.
3. Add the two mixtures together, mix them well enough.
4. Spray a frying pan with spray and cook and use a tablespoon to transfer the mixture amount to the heated pan.
5. Fry each side until golden brown.
-For the topping sauce I used PB2- Powdered Peanut Butter mixed with water and sweetener to form a drizzle. Plus I sprinkled some cinnamon on top of that.
-You can top them or soak them in maple syrup or honey if you prefer it.
Are you a fan of dates or not like our Fitbest-owner? I can guarantee you’ll still like these nutritious date balls, you won’t even know they are made with dates! They just taste like caramel balls!
You are going to need a food-processor or high speed blender to easily make the mixture for this recipe!
You know, I never liked dates as well, the thought was not so nice to me. BUT I began to love date squares that my grandmother made me and I adapted it to ball-form for you guys with my twist on them! So they are good AND FREE from added sugar and refined sugars!
32g instant oats
1 tsp peanut butter/ powdered peanut butter PB2
1 tsp skinny hot chocolate NOMU/cocoa powder
handful of pecans
desiccated coconut for rolling the balls in
dash of milk
1 cup of dates
Bring 50 ml boiling water and your dates to a pot/sauce pan on medium heat. Let them simmer and become a toffee vibe.
In the meantime blend the oats, peanut butter, hot choc/cocoa and pecans together. Pulse them with the blender if you can.
Bring the blended dry ingredients to bowl.
Now take the dates from the pot and add them to your blender, add a dash of milk and blend.
After blended, add the dates to the mixture and mix well with greased hands. (I used coconut oil spray and cook to grease my hands.)
Roll into small bite size balls. Dip and roll them then in desiccated coconut and refrigerate or freeze.
If you’re in the mood for something sweet and need to stop that craving, this is perfect for you and for a sweet healthy snack for the kids!
These jelly squares are very similar to the traditional rice krispie squares we all know, with marshmallow etc. man oh man those are good! But this recipe comes with a twist, to fill your sweet -tooth, in a good way! Without the junk!
All you need is:
2 cups Rice Krispies Original ( Vanilla flavour nowadays)
1 sachet Sugar-free Strawberry Jelly from Tantalize
1 scoop Strawberry Protein Whey Powder or sub with Vanilla Protein Whey
2 tbsp honey
1/2 cup boiled water
dash of milk
spray and cook
Boil the water and add it to a bowl with 1 of the Tantalize SF Jelly sachets.
Stir continuously until jelly is dissolved.
Add the dash of milk and protein powder and stir in.
Add the 2 cups of Rice Krispies to the mixture and mix in.
Add the honey to the bowl and mix in as well.
Spray a pan or glass bowl with spray and cook and add the mixture to the bowl.
Refrigerate overnight to set.
Cut in squares and ENJOY with some strawberries.
These are perfect for summer treats on the beach or beside the pool!
This smoothie recipe is perfect for the warm summer mornings heading your way!
I personally drink one of these everyday in the morning, then I know I already covered most of my greens for the day!
Daily importance & superfoodness of these ingredients:
Spirulina-Its main active component is called phycocyanin. This antioxidant substance also gives spirulina its unique blue-green color. Phycocyanin can fight free radicals and inhibit production of inflammatory signaling molecules, providing impressive antioxidant and anti-inflammatory effects .
Kale-Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.
Baby Spinach-Baby spinach is rich in vitamin K and magnesium, two very important nutrients for bone health. Just 4 cups of baby spinach has nearly five times your daily recommended allowance of vitamin K. Vitamin K may be able to lower your risk of bone fractures, and works with Vitamin D to improve bone density.
Celery–Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
Apple Cider Vinegar-This almost-magical vinegar can do many things for your health, is a natural laxative and it can improve digestion, lowers blood sugar levels, improves insulin sensitivity;lowers cholesterol,lowers blood pressure and improves heart health, prevents and decreases the risk of getting cancer and slows down the growth of cancer cells.
Protein Whey Powder- EXTRA PROTEIN, need I say MORE?!
Almond Milk-It’s a good source of potassium and can be fortified with vitamins A, B-12, and D, as well as calcium. It contains as much protein as cow’s milk, yet is lower in calories than whole milk and about equal to the calories in 1 percent or 2 percent milk. It contains very little saturated fat.
Blueberries-Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.
Cucumber- Literally one of the healthiest foods that EXIST.
Chia seeds-Chia Seeds Are Loaded With Antioxidants, Almost All the Carbs in Them Are Fiber, Chia Seeds Are High in Quality Protein, the High Fiber and Protein Content in Chia Seeds May Help You Lose Weight, chia Seeds Are High in Omega-3 Fatty Acids.
These are the amounts I use, but you can experiment with them:
20 ml Apple Cider Vinegar
2 small cucumbers
100 ml Almond Milk
1 tsp Spirulina Powder
70g Chopped Celery
Handful Baby Spinach
1 scoop Protein powder
1 tsp Chia seeds
Blend up these ingredients with a high speed blender!
Again, here at Fitbest we aspire to bring you quick & healthy recipes. You don’t need the whole Checkers and “healthified” products to be healthy. Just look inside your fridge and let’s work with that!
If you made the best spinach & banana pancakes from my previous recipe, you probably will have some leftover baby spinach for this one! How great is that? We aren’t wasting precious food!
These easy fritatas is a perfect balanced high-protein meal for breakfast and is perfect for an in between snack as well. What helps is to make a whole tray and keep them in the fridge till the next morning or snack!
Here are a few interesting facts you may need to know about eggs!
-Eggs contain the highest quality protein you can buy.
-To tell if an egg is raw or hard-cooked, spin it! If the egg spins easily, it is hard-cooked but if it wobbles, it is raw.
-Egg yolks are one of the few foods that are a naturally good source of Vitamin D.
-If an egg is accidentally dropped on the floor, sprinkle it heavily with salt for easy clean up.
-Eating raw eggs won’t help you build muscle. Only 51% of the proteins in raw eggs are digestible, while 91% of the proteins in cooked eggs are digestible.
8 large eggs (for 12 fritatas) if you only want to make a few, work with 2 large eggs for 3 fritatas
1/4 cup milk
cook & spray
Spray a muffin pan with cook & spray and preheat the oven 180 degrees Celsius
Whisk 8 large eggs, the milk with some salt and pepper together in a large juice jar (because it’s easier to pour the mixture into the pan this way)
Add chopped baby spinach & cherry tomatoes & grated cheese to the mixture in the jar
Pour the mixture into every muffin cup about 3/4 full for each
Sprinkle some extra cheese on top
Bake in the oven for +- 12-15 min until golden brown colour
Enjoy it with some bread or fruit as a side!
Happy making! Remember to tag @fitbesttraining in your creations!