Health and Fitness Recipes

20/08/2024

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16/08/2023

Benefits of cycling and why you should start:
1. Promotes well-being
2. Helps to Lose Weight
By pedaling, you burn calories faster and avoid the accumulation of fat.
4. Brings more breath to other activities
5. Decreases bad cholesterol levels
6. Controls blood glucose
7. Brings muscle strength
8. Preserves joints
9. Improves nights sleep
10. It's good for your pocket
11. Improves intestinal functioning
12. Improves motor coordination
13. Strengthens health in the elderly

16/08/2023

Pineapple cake
Ingredients
Dough preparation:

1 can of pineapple in light syrup
2 tablespoons pineapple diet jelly
8 tablespoons light margarine
6 tablespoons (tablespoons) diet sweetener for oven and stove
2 eggs
2 tablespoons orange zest
2 cups wheat flour (tea)
1 tablespoon baking powder
1 cup skimmed milk (tea)
Drops of vanilla to taste
Roof
½ cup (tea) pineapple diet jelly
2 tablespoons of water
Method of preparation:
Brush with the jelly a removable rim shape. Drain the pineapple in syrup and line the bottom of the mold with the slices. Reserve. Beat the margarine with the sweetener until smooth. Add the eggs, orange zest and vanilla and beat until fluffy. Add the sifted flour with the baking powder and alternate with the milk. Mix gently. Pour into the reserved mold and bake in a low oven until, inserting a toothpick, it comes out dry. Let it cool and unfold. For the frosting, dissolve the jelly in the water and brush the cold cake.

16/08/2023

Light lemon cake recipe
Ingredients:
Dough preparation:

½ cup light margarine
1 teacup of light sugar
zest of 1 lemon rind
1 cup of lukewarm skimmed milk
2 tea cups of wheat flour
1 tablespoon powdered yeast
Light margarine and wheat flour for greasing the mold
Roof
250ml chilled fresh cream
4 tablespoons light sugar
Zest of lemon peel to decorate
Method of preparation:

Dough: In the mixer, put the margarine with the sugar, the egg yolks, the zest, the milk and beat. Place in a container, and add the flour and baking soda mixing with a spoon. Add the whipped egg whites and pour into a greased form with margarine and wheat flour. Place in a medium oven, preheated to 175º C, until golden. Coverage: In a mixer, beat the cream, sugar, and lemon juice until whipped cream, and the cover is ready.

14/08/2023

Diuretic juice (watermelon and strawberry)

Ingredients:

- 1 cup of chopped watermelon
- 5 strawberries cut into slices
- 100 ml of chilled coconut water

Method of preparation:

In a blender, place the watermelon pieces, the strawberries, the coconut water and blend until the fruits are finely crushed. Transfer the juice to a glass and serve immediately.

14/08/2023

detox soup

Ingredients:

- 2 tablespoons of olive oil
- 1 chopped onion
- 2 crushed garlic cloves
- 1 teaspoon minced ginger
- 1 carrot in cubes
- 2 chopped tomatoes
- 2 liters of water
- 1 bunch of broccoli in bouquets
- 1 zucchini in cubes
- 2 cups kale (thinly sliced)
- Salt and chopped parsley to taste
- Olive oil for drizzling

Method of preparation:

In a pan, heat the oil over medium heat and fry the onion and garlic for 3 minutes. Add the ginger and sauté for 2 minutes. Add the carrot, tomato and sauté for 2 minutes Put the water and let it boil. Add the broccoli and cook for 4 minutes. Put the zucchini and cook until it softens. Add the cabbage and mix. Cover the pan, turn off the heat and let it rest for 5 minutes. Season with salt, chopped parsley, drizzle with olive oil and serve immediately.

14/08/2023

Anti-inflammatory Juice

Ingredients

- 200 ml of cold water
- 1 raw and chopped beetroot
- 1 lemon juice
Method of preparation:

In a blender, place the beets, water and blend until well blended. Add lemon juice and beat again for 1 minute. Transfer the juice to a glass and serve immediately.

13/08/2023

TIPS ON LIGHT WALKS 🚶🚶‍♀️

1. UNDERSTAND THE PACE OF LIGHT WALKING
2. HAVE A WALKING PROGRAM 3. KEEP A RECORD OF YOUR WALKS
4. USE A WALKING APP TO MAKE YOUR LIFE EASIER
5. GIVE PREFERENCE TO WALK OUTDOORS
6. WEAR PROPER SNEAKERS
7. CARRY SHOES WITH YOU IF POSSIBLE
8. PROTECT YOURSELF FROM THE SUN WHEN EXERCISING OUTDOORS
9. CONSULT A PHYSICIAN BEFORE STARTING AN EXERCISE PROGRAM

13/08/2023

Crepioca in the frying pan quick and easy
Ingredients
- 1 tablespoon tapioca;
- 1 Egg;
- 1 tablespoon of milk;
- Pinch of salt;
- Ricotta;
- Grated cheese;
Smoked turkey breast
Method of preparation

Place the egg in a bowl and give it a slight shake to make it more liquid; Add tapioca and milk into your mixture and beat again; Add the pinch of salt and mix again; Heat the skillet that will be used over medium heat and place the dough for your crepioca. Try lining the bottom to make it more solid; Start to unglue the dough from the bottom of your skillet so that it's easier to turn and turn; Lower the heat and add the ricotta, cheese and smoked turkey breast, then close your crepioca and it will be ready to serve.

12/08/2023

Low carb pizza Ingredients:

* 1 whole-wheat flatbread or wrap dough
* 1 spoon of tomato sauce

* 125 grams of shredded chicken

* 1 handful of arugula

* cherry or common tomato to decorate.
Method of preparation: Grill the chicken without using oil, season to taste, shred and set aside. Heat the bread in the skillet quickly and assemble the layers: sauce, arugula, chicken and tomatoes. Ready!

12/08/2023

fit tuna omelette

Ingredients
• 200g of natural tuna
• ⅓ onion
• 5 tablespoons of natural Greek yogurt
• 1 tablespoon celery or other vegetables
• chopped parsley
• 1 to 2 tablespoons of lemon juice
• 6 eggs
• 50 ml of milk (of your choice)
• 2 spoons (tea) of coconut oil
• 50g of grated cheese
• ¼ spoon (tea) of sea salt
• a pinch of ground black pepper
Instructions
1. Mix all the ingredients for the tuna salad.
2. Beat the eggs, milk, salt and pepper in a separate container.
3. In a pan, melt a spoon (full) of oil and pour half of the egg mixture. If you are using a good quality non-stick skillet, oil is not necessary.
4. When the omelette is still in the pan, sprinkle it with half the grated cheese and wait for it to melt.
5. When the omelette is ready, remove it from the pan and add to half of the tuna salad.