Monday, October 17, 2016

Yummy Nutrition: 5 Quick Meal Ideas to Help You Feel Energized


Exhaustion is a modern age problem which somehow isn’t on anyone’s priority list. Not getting enough sleep and feeling tired all the time seems to be alright with everyone, although it’s completely unnatural. This lifestyle full of personal sacrifice is a one way street towards a short and unhealthy lifespan – consequences may not be so severe right now, but they are inevitable.

You can make a significant difference just by changing your nutrition. Your body needs enough fuel in order to withhold all challenges you place in front of it and it’s your responsibility to supply it. However, that doesn’t mean that you can’t enjoy it – food is one of the greatest Earth’s pleasures, it comes in all forms and tastes and you should have some fun with it. The following five delicious treats will keep you up and running and you won’t spend more than half an hour preparing them.

1. Spinach Cakes



  • 350gr of fresh spinach
  • ½ cup of ricotta cheese
  • ½ cup of shredded parmesan
  • 2 eggs
  • 1 clove of minced garlic
  • salt
  • pepper


Start by preheating your oven to 200 °C.

This delicious meal begins with blended spinach – you should process all 350g of it until it’s finely chopped. You should know that spinach is a super food that consists out of a ton of nutrients and it’s low in calories – you now understand why Popeye prefers it. Then, beat two eggs until you get a homogenous mass, after which you can mix all the ingredients together. You should use your muffin pan for this treat; it’s easier to eat and it looks as delicious as it tastes, so oil up about eight cups.

It takes about twenty minutes for spinach cakes to be done and ready and my suggestion is to let them sit for about five more to cool off.

2. Chocolate Chip Pancakes



  • 2 cups of whole wheat flour
  • 2 eggs
  • 1 teaspoon of baking soda
  • 2 teaspoons of baking powder
  • 2 tablespoons of oil
  • 1 cup of Greek yogurt
  • 1 cup of milk
  • ½ cup of chocolate chips


Start by heating a large skillet to medium heat and cover it with a non-stick spray.

You’ll need one large bowl for this recipe so that you don’t have issues with spills. First, mix together flour, baking soda and baking powder. Take another bowl and blend eggs, oil, Greek yogurt (which contains powerful probiotics) and milk. Then, mix together the dry and wet mixture until you get a homogenous mass, in which you can add chocolate chips. Steer everything gently so that the chips stay in one piece.

It’s cooking time – you can divide your pancake mixture with a ladle or a measuring cup. Gently pour each new pancake so it gets an even round shape. You can flip each one once you notice the bubbles on top, and leave it for a couple of minutes on the other side.

You can serve it with honey, maple syrup, any kind of berries, or your favorite topping.

3. Kale Toast



  • 4 slices of toast bread
  • 300gr of chopped kale
  • 4 eggs
  • 2 cloves of minced and crushed garlic
  • 200gr of crumbled feta
  • salt
  • pepper


Toast slices of bread for starters on your preferred heat and leave them aside. Then heat two tablespoons of oil in a larger skillet and add kale, which is very rich in fiber and very low on calories. Steer it gently and cook until it softens, then add garlic, salt and pepper. Cook it for a minute or two longer, remove the skillet off the heat, stir in the feta cheese and cover it so that it doesn’t cool.

Now, take another skillet and heat another two tablespoons of oil on medium heat. Crack the eggs gently, add some more pepper and salt. Cook for no more than a couple of minutes. Then, remove this skillet from the heat and let the eggs for about three minutes sit, so that the whites form properly and the yolks stay soft.

Place some kale over each toast and top that with an egg. Eat it while hot.

4. Celery Juice



  • 2 ribs of celery
  • 1 apple
  • fresh ginger
  • ½ bunch of parsley
  • 2 tablespoons of lemon juice


Start with cleaning your apple by cutting its core and then cut it into small chunks. As far as ginger is concerned, you’ll need no more than a five centimeters long piece which you should also be cut at least in half. Move on to the celery – which is one of the best veggies you can use for juices and a great source of vitamin K – and cut the ribs. Now, put everything in a juicer and mix it until you get a nice yummy drink. Steer in lemon afterwards and enjoy your nutritious refreshment.

5. Broccoli Frittata



  • 300gr of broccoli florets
  • 8 eggs
  • ½ of shredded parmesan
  • 2 tablespoons of oil
  • 1 minced and crushed garlic clove
  • crushed red pepper
  • salt
  • pepper


Preheat your oven to 170 °C.

Get a medium sized skillet that can be used in your oven as well, add one tablespoon of olive oil and garlic. Cook that for no more than a minute. Now add broccoli – which is a great source of fiber among others – add some red pepper in powder form and keep heating it for another minute, after which you should add about two or three tablespoons of water and cover your skillet.

While your mixture is getting crispy and yummy, you should take a medium sized bowl and whisk eggs with salt, black pepper and the remaining tablespoon of oil. Now, mix everything together nicely and cook it for two or three minutes. Take your skillet off the heat, sprinkle it with shredded parmesan and bake it for twelve to fifteen minutes. Delicious, huh?

Cooking is all about building a sense for combinations – once you figure out which spices bring out the best in which food, you’ll be able to improvise and prepare tasty meals full of nutrients. I’m sure you’ll enjoy each of these meals, so give them a try. Bon appetite!

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