recipe Archives - Yoanna - Health Coach
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Yoanna - Health Coach / Posts tagged "recipe"

Dairy-free..?

Dairy has been a very controversial topic lately. Should we consume it or not, are all people intolerant to milk, how we know whether we are sensitive to it, is raw better than pasteurized, and so on, and so on… You might have come across all those questions. There is so much to talk about that I would definitely not fit in this blog, but there are some fundamental things you need to know. To help you understand the basics of dairy and whether you should consume it or not, I will point out why the topic of milk intolerance arises on first place. Secondly, I will give you three reasons why dairy might not be a healthy option for you, and lastly, I will present...

Fruity Cinnamon Cake

Secret cake revealed: this is the easiest and most delicious cake you’ll ever make! In just 20 min. you can create a nutritional cake that will surprise your taste buds: made as healthy as possible (for a cake I mean), it is exactly what you need if you have guests coming and you are running out of time. Or if you just want a healthier treat for breakfast/snack. We all associate cakes with tons of sugar, chocolate, cream and so much guilt after that. Yet with this easy recipe, you can actually enjoy the taste without feeling conscious about it. Enjoy! Ingredients: 1 cup Yogurt (Greek; Bulgarian) 2 cups whole-wheat flour ½ cup olive oil 1 cup brown cane sugar 1 tsp. soda 1 cinnamon 3 peaches Method: Pour the...

Home-made Peach Yogurt

I like to start my days with something nutritional, delicious and of course, if possible, fat-burning. This combination of peach and yogurt is all of that: yummy, healthy and filling. Enjoy! Ingredients: 1 peach 1 cup of yogurt 2% fat (Greek, Bulgarian) 1 tbsp raw honey (optional) Method: Cut the peach in half. Blend one half with the yogurt. Add in the honey for more sweetness. Serve with the other half of the peach (you can cut the last one in cubes and mix with the the yogurt)                             Nutrition: Yogurt is well known for its fat-burning qualities. It is not only a great source of protein but also contains probiotics which stimulate good digestion. On top...

My Guide to a Lazy Detox

First, let’s clear out something: why is everyone talking about a detox? Every season, all the big nutritional websites and beauty magazines come out with covers such as “3 Day Summer Detox”, “A Warming Winter Detox”, “Easy and Affordable Spring Detox”, etc. So, why is that? The reason is very simple: your body needs a break. Something like a ‘vacation’, but for your digestive system… During a detox, there are several very important rules. Drink tons of water - aim for at least 3 liters per day to clear out the clutter of your body and speed up the detoxication process. Move your body - whether it is relaxing yoga at home or vigorous exercise at the gym, just choose a way to detox your mind...

AvoChoco Mousse

Ever wanted to cook a fancy dessert for your family, but felt like it’s too hard and time-consuming? The ultimate chocolate mousse is revealed! And it’s just as simple and nutritious, as it is delicious… Ingredients: 1 ripe avocado ¼ cup raw cacao powder ¼ cup milk of your choice (coconut, almond, dairy, etc.) 2-3 tbsp. honey or 2 tsp. stevia 1 tsp. vanilla extract berries for topping (optional) Method: Puree until smooth. Add more sweetener if desired. Serve chilled. Eat in small portions. (P.S. Actually, the fiber in the fruit won’t let you binge on it anyway!) Nutrition: First, the cacao - a natural anti-oxidant and energy booster; try it out instead of your usual coffee. Second, the avocado - gives this sweet treat the smooth texture of an actual mousse,...

Easy Cheesy Salad

Salads sound boring and tasteless? Check out this really tasty version of my favorite salad that you can prepare in minutes!   Ingredients: One handful of greens (lettuce, iceberg, etc.)* 50 gr. of cheese (could use tofu) 1 handful of walnuts (or other nuts) 1 tomato, sliced + 1 cucumber, sliced 1 tbsp. olive oil + 1 tbsp. balsamic vinegar *You can buy some green mixes from the grocery store – not only they contain greater variety of greens, but they’re already cut and washed, so you can use straight away from the package. Method: Mix your greens with the tomato, cucumber, olive oil and balsamic vinegar. Sprinkle with the nuts and cheese. Serve and enjoy! Nutrition: Leafy greens are filled with antioxidant nutrients such as vitamins, minerals, fiber and...

Power Smoothie

For a super powerful start of the day, try this super delicious and healthy smoothie! Ingredients: 1 cup milk 1 scoop of protein (if not available, use two eggs) 1 banana (ripe) 1 tbsp. chia seeds 1 tbsp. peanut butter ½ cup oatmeal (optional) Method: Combine all ingredients. Blend until smooth. Nutrition: This Powerful Smoothie is literally powerful - it contains all the ingredients to nourish your body on a cellular level and supply you with all the healthy fats, protein and carbs. The star here are the chia seeds. This super food is high in Omega-3 fatty acids, antioxidants, fiber and protein – one of the most weight loss friendly nutrients. The tiny little seeds absorb so much water that actually give you a full feeling for...

easy-pancake

Easy Pancake

If you think cooking is hard, think again! Or actually, don’t bother thinking. Just go get some bananas and eggs, and try the simplest pancakes on Earth! Ingredients: one banana two eggs olive oil/butter for pan *optional: 1/8 tsp baking powder, cinnamon, cacao powder, honey Method: Mash the banana first. Whisk the eggs in a separate bowl. Mix the banana and eggs to form a batter. Add in baking powder for fluffier pancakes, cinnamon or cacao powder for some flavor if you wish. Heat the oil in a pan and pour in the batter. Cook for a minute or so on one side, then flip on the other side and cook until slightly golden. Serve with some fruit, sprinkle with raw honey or anything else you want!   Nutrition: On...