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  • Fruit gratin with fruits of the season

    Preparation time:  cca. 25 minutes (plus oven time) Per portion: cca. 179 kcal / 752 kJ 6 g P, 12 g F, 9 g CH Serves 4 450 g fruits of the season, such as strawberries, cherries, peaches, red or black currants 150 g low-fat crème fraîche 150 g low-fat cream cheese 5 drops vanilla flavoring […] More

  • cacao and date gluten-free muesli

    Cacao and Date Gluten-Free Muesli

    Cacao and Date Gluten-Free Muesli INGREDIENTS (Serves 15) 40g puffed buckwheat 20g puffed millet 20g puffed brown rice 50g flaked coconut 300g roughly chopped nuts (almonds, cashews, hazelnuts and pistachios) 40g seeds (sunflower and pumpkin) 2 tbsp white chia seeds 2 tbsp cacao nibs 20g raw cacao powder 190g Medjool dates, finely chopped 80g coconut […] More

  • Pre-Exercise Food Combinations

    Pre-Exercise Food Combinations

    Here are some ideas for pre-exercise food combinations that fulfill the demands for protein, fats and carbohydrates. Protein and fats: 3 slices lean ham and ½ avocado 1 slice of frittata with mushrooms and spring onions Prawns and ½ avocado Handful of nuts Protein and carbs: Low-fat cottage cheese and a handful of berries Small […] More

  • Paleo Diet Improves Blood Fats

    The caveman or paleo diet is based on nuts, berries, fish and lean grass-fed meats. Following this diet leads to substantial decreases in total cholesterol. Proponents of the diet claim that human genes evolved over thousands of years to optimize metabolism from consuming these natural foods. Suddenly, industrialization changed the human diet to include the consumption of […] More

  • 7 Snacks that Burn Fat!

    Snacks are often linked to calorie-rich food. Well, this doesn’t go for all. Here are seven healthy snacks that will satisfy your hunger and help you burn fat at the same time. Cool, right? PEPPERS WITH HOUMOUS: Red peppers contain plenty of vitamin C, which helps you produce carnitine, a substance that helps build muscle and burn fat. Houmous gives […] More

  • How to Make the Perfect Smoothie?

    Smoothie recipe which will make your mouth water

    Here are some rules to make a delicious and healthy smoothie. Blend ingredients (excluding the topping) until smooth, transfer in a bowl and add the toppings. ESSENTIAL LEAFY GREENS Greens contain high levels of calcium, which is essential for strong bones and teeth, and play an important role in blood clotting. TRY: 1 stalk of detoxifying kale and a […] More

  • Quinoa Porridge

    Quinoa Porridge with Mixed Berries, a healthier choice

    It’s time for breakfast, instead eating a bowl of rices crispies with milk, rather choose quinoa porridge with mixed berries Quinoa porridge has many hidden powers it can become a useful tool in boosting your performance; whether that’s training or an event. Ingredients Serves 2  2 tbsp. honey 1 pinch ground cinnamon 100g quinoa 1 pinch ground […] More