Emilija's healthy space

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Emilija's healthy space

Hi, I’m Emilija. I’m here to share delicious plant-based recipes and tips to navigate within a plant-based diet for optimum health and disease prevention.

Instagram: emilijashealthyspace

28/03/2023

BANANA CHOCOLATE PORRIDGE 🍌🍫 with yoghurt and blueberries 🫐. This porridge combination never disappoints. Tahini and banana go so well together and make the porridge super creamy 🥹. It's absolutely delicious! 💙

1️⃣ portion

INGREDIENTS:
• 2/3 cup plant-based unsweetened milk
• 1/2 cup oats
• 1 medium-sized banana
• 1 tbsp cocoa or carob powder
• 1 tbsp tahini or nut butter of choice

Toppings:
• dairy-free yoghurt (I used coconut)
• sunflower seeds (or other seeds you like)
• Blueberries (or other berries and fruits)

DIRECTIONS:
• Mash the banana. The mash will be your sweetener instead of regular sugar. It's my favourite sugar alternative to add to my porridge. 🥰
• Next, pour the milk into a saucepan. Heat over medium heat.
• Mix in oats, mashed banana, tahini and cacao. Stir occasionally and cook for a few minutes depending on the creaminess you want to achieve. At this point, you can add more milk or water to suit your preference.
• While the porridge is cooking, in a skillet over medium heat, roast sunflower seeds until lightly browned and fragrant.
• When ready to serve, top with yoghurt, roasted seeds and berries.

27/03/2023

HIGH-PROTEIN TRUFFLES 🍫🥜

These delicious truffles are the perfect snack when you need something quick to go with your coffee ☕️ or take with you for busy weeks 🏃‍♀️, after your workout 🏋‍♀️ or for dessert 😉

INGREDIENTS:
• 2 cups cooked or canned chickpeas
• 1/4 cup peanut butter
• 1/3 cup dates
• 3 tbsp oats
• 3-5 tbsp unsalted plant-based milk
• 1/2 tsp vanilla extract (optional)
• 2 tbsp cocoa powder + more for coating

DIRECTIONS:
• Begin by soaking your dates.
• Process everything in the blender until ready to roll into sticky balls.
• Pour the cocoa powder onto a plate and coat the balls.
• Chill these truffles in the fridge for about an hour before eating, or store them in the freezer, so you can quickly pull them out whenever you fancy. 😋

26/12/2022

If you are a fan of 🍫, you will love this NO-BAKE CHOCOLATE AND CRANBERRY JAM CAKE recipe. 🤤 The cake is refined sugar and oil-free and uses less than 1️⃣0️⃣ ingredients. It's the perfect make-ahead vegan dessert for gatherings. 🎄🎉

INGREDIENTS:
Crust:
• 1 1/2 cups cashews
• ½ cup cacao powder
• 2 tbsp maple syrup
• ¼ tsp salt

Jam layer:
• Cranberry tangerine jam (previous recipe on my page)

Chocolate filling:
• 2 cans of coconut cream (or a solid part from chilled coconut milk)
• 150g 74% dark chocolate
• 2 tbsp maple syrup
• ¼ tsp salt

DIRECTIONS:
• Soak cashews in hot water for about an hour (or in lukewarm water overnight).
• Blend all the ingredients for the crust. Transfer the mixture to a non-stick cake pan. I used a 20 cm (8 inches) size. Gently push the pie crust.
• Spread the crust with jam.
• Blend the rest of the ingredients for the chocolate filling. Pour the filling over the jam layer.
• Place in the fridge to set. The chocolate filling might be runny, but don't worry - it will thicken. Chill for a minimum of 6 hours, preferably overnight.
• Decorate the cake with more jam, whole cranberries, chocolate shavings and tangerine zest.
• Carefully remove the cake from the pan and place it on a serving plate.
• Store the cake in the fridge for up to 5 days.

21/12/2022

Creamy SEMOLINA PORRIDGE with banana and fresh berries 🍌🍓

INGREDIENTS:
• 1 cup plant-based milk (I used unsweetened almond)
• 1/4 cup semolina
• 1/2 banana
• 2 tbsp h**p seeds
• 1/2 tsp cinnamon
• 1/4 tsp cardamom

+ 1/2 banana
+ strawberries
+ more h**p seeds

DIRECTIONS:
• Pour the milk into a saucepan and bring it to a boil.
• Gradually add the semolina and stir well.
• Mash 1/2 banana and mix into the porridge. Add seeds and spices, and simmer for a few minutes, stirring carefully, so it doesn't stick to the bottom of the pan.
• Use 1/2 sliced banana and strawberries or other fruit you like to top the porridge.

16/11/2022

FUDGE CHOCOLATE COOKIES. 🍪 They are chewy, full of chocolate flavour 🍫 and take about 25-30 minutes to make.

INGREDIENTS:
• 1 medium-sized carrot
• ½ zucchini
• 1/3 cup date syrup
• 1/4 cup cocoa powder
• 1 ½ cups spelt flour
• 1/3 cup chopped walnuts
• Flax egg (1 tbsp flaxseeds + 2 tbsp water)
• 50g chopped dark chocolate
• 2 bananas
• 1/4 cup plant milk
• A pinch of salt
• ¼ bicarbonate of soda
• 1 tsp baking powder

DIRECTIONS:
• Preheat the oven to 180° C (356° F) and line a non-stick baking sheet.
• Grate carrot and zucchini. Squeeze grated vegetables using a nut-milk bag to remove excess moisture.
• In a bowl, combine all wet ingredients: mashed bananas, plant milk, date syrup, grated vegetables and flax egg.
• In a separate bowl, combine all dry ingredients: flour, cocoa powder, salt, bicarbonate of soda and baking powder.
• Mix wet and dry ingredients together and carefully fold in chopped walnuts and dark chocolate.
• Press the batter down on the baking sheet to form 10-12 cookies.
•Bake for 12-14 minutes.
• Wait for the cookies to cool down before eating.

01/11/2022

A Nourish Bowl is a well-balanced meal containing a variety of nutrient-dense ingredients without too much saturated fat, added sugars and sodium. 🥗

These bowls make for a great lunch, dinner or meal prep. You can use up leftovers and customize them to your liking. Don't feel limited to what veggies you can include. 🥬🥒🥕🌽🍆🥦

INGREDIENTS I USED FOR MY BOWLS:
• Brown rice
• Air-fryer chickpeas with spices
• Spinach (go crazy with your favourite greens)
• Sweetcorn
• Tomatoes
• Kalamata olives
• Plant-based vegan chicken nuggets

YOGURT DRESSING:
• Soy yoghurt
• Garlic
• Tahini
• White pepper
• Apple vinegar

+ sesame seeds

27/10/2022

Hey there!

It's time for an introduction! I thought it would be nice to show my face here, so all the lovely people know who is behind the scenes.

My name is Emilija. I'm a vegan nutritionist from Lithuania, currently living in England. In the past, I believed in many myths about healthy eating. I've tried many diets and applied rules and restrictions. I now see so much misinformation, especially on social media. I stopped believing in meal plans. In my opinion, they don't work. Every day we feel different, and our appetite is not equally the same. Not only food matters, but sleep, physical activity, mental state, and many more aspects of our lives matter too. I think healthy eating starts with the intention to be healthier and not just skinnier. I used to see diet as weight loss. Now, when it comes to diet, I see food as healing and protecting against diseases. Or the opposite. But I know I can choose between pleasure and health. To find the balance and not to be perfect. It takes time to learn and experience. But you can definitely experiment and have some freedom to recreate recipes rather than sticking to the plan every day.

Learning more about yourself can help you understand what works for you. You can have your own traditions or adopt new habits when you know which foods nourish your body and which take your energy. It's vital to learn more about nutrition if you don't want to be lacking some essential nutrients your body requires.

I transitioned to a plant-based diet overnight, but it doesn't mean you have to change it instantaneously too! You can start by having more fruits every day, or instead of cow's milk, try pea milk. I recently became in love with pea milk which is so creamy that reminds me of dairy milk.

Follow me as I will be sharing more recipes, tricks and tips on how to successfully adopt a plant-based diet and maintain a healthy relationship with food.

If you'd like to introduce yourself in the comments or in whatever way that feels authentic to you would honestly mean so much to me.

With love,
Emilija

27/09/2022

These MINT BLACK BEAN BROWNIES are moist and chewy, and you cannot even taste the beans. 😍 It makes a perfect high-protein, high-fibre snack, which promotes satiety and will help you squash your hunger. 😌

INGREDIENTS:
☆ 1/2 cup peanut butter
☆ 1/4 cup cocoa powder
☆ 1/2 banana
☆ 2/3 cup dates
☆ 1 can black beans
☆ 1/2 cup oats
☆ 1/4 cup plant-based milk
☆ 2 tsp vanilla extract
☆ 1/2 tsp bicarbonate of soda
☆ 1/4 tsp salt
☆ handful of mint

+ dark chocolate (optional)

DIRECTIONS:
☆ Preheat the oven to 180° C (356° F).
☆ Add all the ingredients to the blender and blend until smooth. If your blender makes a high-pitched grinding noise or ingredients are spinning without blending, add more milk if necessary.
☆ Pour the mixture into the baking pan and bake for about 20-30 minutes.

20/09/2022

BEETROOT HUMMUS SANDWICH. 💜 The idea for your next breakfast. 🍽️

You can find my BEETROOT HUMMUS recipe on my Instagram account. 😜

TOPPINGS:
☆ Avocado
☆ Tofu strips + paprika/cumin or any other spices you like
☆ Watercress
☆ H**p seeds
☆ Pumpkin seeds or any other seeds you prefer

**pseeds

06/09/2022

🍓 STRAWBERRY KIWI SMOOTHIE 🥝

1-2 smoothies

INGREDIENTS:
☆ 1 cup plant-based milk
☆ handful of spinach
☆ 1 cup strawberries
☆ 2 kiwis
☆ 1 banana
☆ 1-2 tbsp ground flaxseeds

DIRECTIONS:
☆ Combine all of the ingredients into a blender and blend until smooth.⁠

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