KIWI BANANA MANGO MONSTER SHAKE - PROTEIN SHAKES

❤ Servings: 1
❤ Prep Time: 15 mins

➥ Ingredients :

• 1/2 medium kiwi, peeled and sliced
• 1/2 medium banana, sliced
• 1/2 medium mango, peeled and diced
• 1/2 cup fresh or canned pineapple, diced
• 1 scoop vanilla whey protein powder
• 1 cup skim milk
• 1/2 cup papaya, diced
• 1 lemon, juiced
• 1/2 tablespoon clover honey
• 1 packet (1 gram) stevia or other sugar alternative

➥ Preparation Steps :

1. Place all of your ingredients in a blender, blend on high until
desired consistency.

❤ Read Also :

HIGH PROTEIN BANANA OATCAKES

APPLE CINNAMON OATMEAL

❤ Servings : 4
❤ Prep Time : 5 Mins
❤ Cooking Time : 2 – 3 Mins

✔ Ingredients :

• 1 1/2 cups quick cooking oats
• 1/3 cup nonfat dry milk powder (optional)
• 1/4 cup dried apples, diced
• 4 scoops chocolate whey protein powder
• 1 tablespoon brown sugar
• 1 tablespoon stevia or other sugar alternative
• 3/4 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/8 teaspoon ground cloves
• 1/2 cup water (per serving)

✔ Preparation Steps :

1. Mix all of the ingredients except the water in a large airtight container and store, good for up to 6 months.

2. To prepare the oatmeal: Shake the container well to ensure the ingredients are well mixed. In a saucepan, bring 1/2 cup of water to a boil. Measure out and stir in 1/2 cup of the mixture, cook and stir for 1 minute over medium heat. 

3.Remove from the heat and cover, let sit for 1 minute or longer depending on desired consistency.

✔ Nutritional Values :

➛ (Per Serving) :

• Calories : 263
• Protein : 29 grams
• Carbohydrates : 30 grams
• Fat : 3 grams

HIGH PROTEIN BANANA OATCAKES

❤ Servings: 2 (2 oatcakes per serving)

❤ Prep Time: 5 mins

❤ Cooking Time: 10 mins

✔ Ingredients :

• 1 cup old-fashioned oats
• 6 egg whites
• 1 ripe banana
• 1 cup low-fat cottage cheese
• 1/2 teaspoon ground cinnamon
• 1 teaspoon stevia or other sugar alternative Directions

✔ Preparation Steps :

1. Blend everything together until it’s a smooth batter.

2. Coat a pan with cooking spray and wipe away the excess with a paper towel. Save this for wiping the pan after cooking each pancake. Heat the pan on medium-low heat.

3. Spoon about 1/2 cup of batter into the pan and cook for 1 - 2 minutes or until golden brown. Flip the pancake and cook for 30 seconds to 1 minute or until golden brown and firm. 

Put the pancake on a plate and wipe the pan with the paper towel.

4. Repeat step 3 with the rest of the batter. 

✔ Nutritional Informations :

▶ (Per Serving)

• Calories : 351
• Protein : 31 grams
• Carbohydrates : 45 grams
• Fat : 6 grams

❖ You May Also Like :

OATS WITH BANANA AND BLUEBERRY

 

WHY I NEED TO GET PRACTICING YOGA ?

Whats The Original of This ?

✔ The origins of the philosophy and practice of yoga go back 5000 years to India and are linked to meditative practices of religions such as Hinduism, Jainism and Buddhism. In the UK today, yoga is viewed primarily as a form of exercise and relaxation, which usually involves performing a number of postures, breathing exercises and relaxation techniques.

➔ Why ?

➤ Yoga makes you feel really good! Whether you do it in your lunch break, after work, on a Saturday morning or on a week–long retreat in Thailand, you’ll probably find it difficult to say that yoga didn’t make you feel that little bit better about yourself – and probably the world in general !

➤ You don’t necessarily have to pursue the spiritual or religious path of yoga, nor do you need to spend time trying to find union with the divine consciousness to take part. Yoga is open to everyone.

➤ The postures used in yoga are suitable for all levels of ability and can be tailored to beginners and those with a limited range of movement.

➤ Being flexible is certainly not a requirement for starting yoga and you won’t be asked to perform a headstand on arrival at your first class, but it’s more than likely that once you start, your flexibility and strength will improve – so why not give it a go? 

➤ And who knows – soon you might discover that a headstand really is the most comfortable position in which to settle down in front of your favourite soap !

✦ The Best Part :

➔ To get started :

➤ Find a local yoga class in your area and speak to the teacher about which session is most suitable for you. There are a number of different styles and forms of yoga. In the UK the most frequently taught form is Hatha Yoga that combines postures, breathing and meditation but within Hatha there can be a huge range in style and intensity of the classes – some will be low–impact and some will be very demanding indeed.

➔ When ?

➤ Yoga classes go on throughout the year and most are on a ‘drop–in’ basis, so you can turn up to the class as it suits you and pay for only the classes that you attend (booking may be necessary at busier classes). However, some yoga classes will be run in courses over a certain number of weeks on specific dates, usually consisting of one session per week. To participate in these courses will require a booking and payment before the term starts.

➔ Equipment :

➤ Wear clothes that are comfortable such as a t–shirt and shorts or leggings that do not restrict your movement when stretching. It is recommended that you do yoga in bare feet. Classes will usually provide mats and blocks, however you may decide to buy your own yoga mat which will cost anything from £15 upwards.

➔ Cost :

➤ Classes usually last an hour to an hour and a half, and range in price from being completely free at some community facilities to £10 or more per session. There are usually savings to be made if you buy a block of ten or so classes at a time.

➔ 10 Things to Know Before Your First Time :

• Don't take class on a full stomach
• Arrive early
• Grab all the props
• There might be chanting
• No need for socks or gloves
• Release the tension
• Breath is everything
• Child's Pose is always an option
• Trust the teacher
• Be a beginner

❤ Dont Forget To Read :

10+ TIPS THAT CAN CHANGE YOUR LIFE IN 10 SECONDS

HARICOTS VERTS WITH DIJONNAISE - BEST PICNIC DISH

➔ Ingredients :

• 1 tablespoon minced shallot
• 1 tablespoon tarragon vinegar
• 2 small Persian or 1 English cucumber, preferably organic
• Kosher salt
• Yolk of 1 hard-boiled egg
• 1 teaspoon honey, or more to taste, warmed
• ½ teaspoon grated lemon zest, or more to taste
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• ½ teaspoon anise seeds
• 2 medium roasted garlic cloves
• Sea salt
• 1 tablespoon extra virgin olive oil
• 1 pound haricots verts (some call them French beans) or green beans
• 12 to 14 cherry tomatoes, halved
• Freshly ground black or white pepper
• 2 tablespoons finely chopped fresh flat-leaf parsley

➔ Preparation Steps :

1. In a very small dish, combine the shallot and vinegar; set aside.

2. Finely dice the cucumbers (leave the skin on if they are organic, peel them if not). Put them in the bowl in which you plan to make the salad. Sprinkle with salt and set aside.

3. In a small bowl, mash the hard-boiled egg yolk with the back of a small fork. Add the honey, lemon zest, lemon juice, and mustard and beat well to get rid of any lumps of yolk.

4. In a heavy mortar, crush the anise seeds with the roasted garlic and a pinch of salt and grind to a smooth paste. Add to the egg yolk and lemon mixture, then add the olive oil and whisk to combine.

5. Trim the beans and steam or blanch them to the degree of tenderness you like best. Plunge them into a basin of ice water when they’re done to prevent further cooking. Drain and shake off any excess water.

6. Drain the water that has accumulated from the bowl of cucumbers. Add the cherry tomatoes and beans.

7. Drain the vinegar from the shallots into the bowl with the dressing. Mix well and add to the salad, along with the shallots. Gently toss. Taste for salt and add more if necessary. Add pepper to taste. Sprinkle on the parsley. Enjoy!

❤ Read Also :

SALVADORAN BREAKFAST PANCAKES (AKA QUESADILLAS)

SALVADORAN BREAKFAST PANCAKES (AKA QUESADILLAS)

✠ Ingredients :

• 1 cup rice flour
• 1 teaspoon baking powder
• Pinch of salt
• ½ pound (2 sticks) unsalted butter, at room temperature
• 1 cup sugar
• 3 large eggs
• 1 cup sour cream
• ½ cup grated hard cheese such as cotija or Parmesan
• Sesame seeds for sprinkling

✠ Preparation Steps :

1. Heat the oven to 350°F. Grease 18 muffin cups.

2. Whisk together the rice flour, baking powder, and salt.

3. In the bowl of a stand mixer fitted with the paddle attachment, cream the butter with the sugar. Add the eggs one at a time, mixing until fully incorporated. Scrape down the sides as needed. Beat in the sour cream, cheese, and rice flour mixture until a smooth batter forms.

4. Spoon into the greased muffin tins, filling each one four-fifths of the way (this batter does not rise much). Sprinkle on sesame seeds to taste.

5. Bake until nut brown, 15 to 20 minutes. Let cool to room temperature. They taste like a cheesy pound cake; amazing with a cup of coffee in the morning.

❤ That's Not All, You May Like :

OKONOMIYAKI - YOUR BEST STREET FOOD

OKONOMIYAKI - YOUR BEST STREET FOOD

✢ Ingredients :

▸ Sauce

• ½ cup mayonnaise
• 2 tablespoons soy sauce
• 2 teaspoons Sriracha, or to taste

▸ Pancakes

• 5 large eggs
• 1 teaspoon soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon sea salt
• 1/3 cup all-purpose flour
• 2 cups finely shredded cabbage
• 1 bunch scallions, trimmed and chopped
• ¾ cup raw baby shrimp or chopped larger shrimp
• Canola oil for frying
• 1 to 2 tablespoons sesame seeds, toasted
• Bonito flakes (optional)

✢ Preparation Steps :

1. To make the sauce: Whisk the ingredients together and voilà, your sauce. Set aside.

2. To make the pancakes: Heat the oven to 200°F.

3. In a large bowl, whisk the eggs with the soy sauce, sesame oil, and sea salt. Gradually add the flour, whisking until incorporated. Fold in the cabbage, scallions, and shrimp.

4. Warm a couple of glugs of canola oil in a large skillet (you want a thin film of oil) over medium-high heat until glistening. Ladle the batter into the skillet as you would for regular pancakes; I usually make them about the size of a saucer. Cook for about 3 minutes on each side, or until golden brown. Keep covered in the oven while you make the rest.

5. Scatter the sesame seeds and/or bonito flakes on top of the pancakes and serve with the dipping sauce and a cold pilsner.

❤ Don't Forget To Read :

HOW A HEALTHY SUMMER DIET CAN KEEP YOU COOLER ?