Good Healthy Vibes (2025)

20/01/2022

Who loves Broccoli ?🥦.

Broccoli salad is a combination of broccoli, bacon, red onion, cranberries, sunflower seeds and goat cheese. And it’s topped with a creamy mayonnaise yogurt dressing. So easy and delicious!😋

BROCCOLI SALAD INGREDIENTS
The great thing about a broccoli salad recipe is how easy it is to customize. Raw broccoli forms the bulk of this salad and bacon, dried fruit, cheese and seeds are usually involved. But you can tweak each of those to your personal dietary preference. Here’s what is included in my broccoli salad:

Broccoli
Bacon
Red Onion
Dried Cranberries
Sunflower Seeds
Goat Cheese.

Give it a try!! Tell us what you think 😃❤.

08/12/2021

Christmas is just around the corner!! Why not try this Christmas Reindeer Cupcakes😋.

Ingredients:

Original recipe yields 12 servings
Cupcakes:
9 tablespoons unsalted butter, room temperature
¾ cup white sugar
1 teaspoon vanilla extract
2 eggs
1 ½ cups sifted self-rising flour
½ cup milk
Frosting:
1 cup confectioners' sugar
1 tablespoon unsalted butter, room temperature
1 tablespoon milk
1 drop brown food coloring
Decoration:
6 vanilla wafer cookies (such as Nilla®)
12 red jelly beans
24 candy eyeballs
24 chewy chocolate-flavored candy (such as Tootsie Roll®)
24 pretzels
ADD ALL INGREDIENTS TO SHOPPING LIST

Directions:
Step 1
Preheat oven to 375 degrees F (190 degrees C). Grease a 12-cup muffin tin or line cups with paper liners.

Step 2
Combine 9 tablespoons butter, white sugar, and vanilla extract in a large bowl; beat with an electric mixer until smooth and creamy. Add eggs one at a time and beat until well combined. Fold in half the flour and 1/4 cup milk and stir to combine. Repeat with remaining flour and milk. Spoon batter into the prepared muffin cups, filling each 3/4 full.

Step 3
Bake in the preheated oven until a toothpick inserted in the center comes out clean, about 18 minutes.

Step 4
Remove tin from oven and cool on a wire rack for 5 minutes. Remove cupcakes from the tin and cool completely on a wire rack before decorating, about 1 hour.

Step 5
Combine confections' sugar, 1 tablespoon butter, and 1 tablespoon milk in a large bowl; beat with an electric mixer until smooth and creamy. Thin frosting with a little milk or water, if necessary. Add food coloring and stir until frosting is uniformly brown. Add more food coloring, 1 drop at a time, until frosting is the color you like.

Step 6
Spread a thin layer of frosting on top of each cupcake. Break vanilla cookies in half. Place a cookie half on each cupcake as a mouth. Use a bit of frosting to "glue" a jelly bean onto the cookie for Rudolph's red nose. Stick 2 candy eyeballs into each cupcake. Break off a piece from each pretzel so they look like antlers and stick 2 into the top of each cupcakes. Shape chewy candies into ears and stick 2 into the sides of each cupcake.

Tell us how you went😀.

03/12/2021

Here's how to Cook Fried Rice: A Step-by-Step Guide😋.

Step 1. Cook the Eggs:
Using a large, seasoned wok (seasoned woks are naturally non-stick) over medium-high heat, cook two large, lightly beaten eggs into a flat omelette in a little peanut oil for about 30 seconds per side. Transfer the omelette to a cutting board and cut it into 1/2-inch pieces.

Step 2. Choose Lean Protein:
Feel free to go beyond chicken and choose your favorite lean protein, such as shrimp or pork tenderloin or vegetarian option like Tofu or try meaty-textured seitan–processed wheat gluten that is high in protein. Look for unseasoned seitan "strips" or "cubes" rather than flavored seitan. Turn up the burner to high heat and cook the protein with green onions, garlic and ginger. This step flavors the meat while it's cooking.

Step 3. Add Fresh Vegetables:
Add tons of fresh vegetables like broccoli, zucchini, carrots and eggplant. Cook for 2 to 4 minutes, or until your vegetables have softened and the protein is cooked all the way through. Transfer all the contents of the wok to a large plate.

Step 4. Stir-Fry the Rice Separately:
Making sure to use cold rice (warm rice will stick to the wok), stir-fry the rice in oil until it's hot. Use two wooden spatulas to pull the rice from the bottom to the top and the side of the pan, tossing all around, so all the rice is evenly coated with the oil and cooked, about 2 minutes.

Step 5. Season Generously:
Return the protein, vegetables and egg to the wok with the rice and continue to cook, stirring frequently. Add the seasonings, such as reduced-sodium soy sauce, lime juice, Japanese ponzu sauce or oyster sauce and stir to combine. When you have the option, elect for reduced-sodium sauces, because prepared sauces like soy sauce add great flavor but are often very high in sodium. To keep the sodium down, take it easy on the salty Asian sauces and chose lower sodium options where possible.

YUM...what did you think?🤔

02/12/2021

Try this delicious and healthy dessert!! Strawberry-Chocolate Greek Yogurt Bark🥰.

Ingredients:
Ingredient Checklist
3 cups whole-milk plain Greek yogurt
¼ cup pure maple syrup or honey
1 teaspoon vanilla extract
1 ½ cups sliced strawberries
¼ cup mini chocolate chips

Directions Instructions:
Step 1
Line a rimmed baking sheet with parchment paper.

Step 2
Stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips.

Step 3
Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces.

Tips
To make ahead: Freeze airtight between sheets of parchment for up to 1 month; let stand at room temperature for 15 minutes before serving.

How did you go?👍

01/12/2021

Have an amazing Lunch!! Try the Mediterranean Bento Box🤩.

Ingredients:

Section 1: Chickpea Salad
¼ cup chickpeas drained and rinsed
¼ cup cucumber diced
¼ cup tomatoes diced
1 tablespoon feta cheese
4 kalamata olives
1 tablespoon chopped parsley
½ teaspoon extra virgin olive oil
1 teaspoon red wine vinegar

Section 2
2 ounces cooked chicken or turkey

Section 3
1 cup grapes

Section 4
½ whole wheat pita
single-serve hummus pot
Instructions

Toss the chickpeas, cucumber, tomatoes, feta, olives, parsley, oil, and vinegar together, season with salt and pepper.
Place in largest portion of bento container.
Add turkey or chicken.
Pack grapes, pita, and hummus.
Enjoy!😁

30/11/2021

Mediterranean Wrap - Quick, tasty and healthy!!😋

Ingredients:

½ cup water
⅓ cup couscous, preferably whole-wheat
1 cup chopped fresh parsley
½ cup chopped fresh mint
¼ cup lemon juice
3 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
¼ teaspoon salt, divided
¼ teaspoon freshly ground pepper
1 pound chicken tenders
1 medium tomato, chopped
1 cup chopped cucumber
4 10-inch spinach or sun-dried tomato wraps or tortillas

Directions 👇
Step 1
Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.

Step 2
Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.

Step 3
Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.

Step 4
Stir the remaining parsley mixture into the couscous along with tomato and cucumber.

Step 5
To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Tips
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.

Let's us know how you went, drop us a like👍

29/11/2021

5 Easy Ways to Eat More Vegetables Every Day!😁

1. Eliminate chopping
This won’t work for every vegetable, but many come ready to go. Think baby carrots, sliced mushrooms, cherry tomatoes and baby spinach. Whether you’re grabbing them for a quick snack or throwing them into dishes, like 20-Minute Cherry Tomato & Garlic Pasta or Spinach-Mushroom Frittata, your vegetables don’t require prep, saving you time in the kitchen. Other pre-chopped vegetables, like cauliflower, butternut squash and broccoli, cut down on chopping but often cost a premium.

2. Opt for frozen and canned
If you want convenience without paying extra, opt for frozen and canned vegetables. Despite what you may have heard, frozen and canned vegetables are just as nutritious as fresh vegetables. Frozen vegetables are picked at peak ripeness and flash frozen. Canned vegetables often have added sodium, which may be a concern for you, but many companies are offering low-sodium varieties. Frozen and canned vegetables are great because they last a long time, they’re inexpensive, they require almost no preparation and work in a variety of dishes. My favorite frozen options are peas, corn and broccoli. Canned winners in our house include tomatoes and artichoke hearts. Having these on hand make it easier to add some vitamins, minerals and fibre to any meal. (Here are our top 5 canned veggies, ranked.)

3. Snack smarter
Despite my best efforts, some dinners and lunches still lack vegetables. That’s OK. On days when time is particularly tight—my husband is working late, I have a really busy work day, school is closed—I try to make sure I include some vegetables for snacks. I tend to snack on nuts and fruit, yogurt and granola, an energy bar or cheese and crackers. I need to consciously remind myself to choose vegetables. Cucumber or bell pepper slices with hummus, carrots and peanut butter (don’t knock it ‘til you try it) or a cup of vegetable soup all make yummy snacks and help me boost my veggie intake for the day.

4. Utilize your slow cooker
When I think slow cooker, I tend to think giant hunks of meat simmering until they’re tender. But recently, I’ve been taking advantage of our slow cooker to put more veg-forward dinners on the table. While evenings are crazy with two young kids, I often have a pocket of time earlier in the day to chop some vegetables and throw them in my slow cooker. These Slow-Cooker Southwest Quinoa Bowls include peppers, onions, tomatoes and corn—plus they’re delicious! These easy vegetarian slow-cooker recipes have been giving me lots of inspiration to get my veggies in every night. (If you’re more of an Instant Pot fan, these healthy vegetarian recipes can help inspire you.)

5. Use store-bought sauces
Vegetables need to be tasty in order for you to eat them. Right now, I don’t have time to whip up creative marinades, dressings and sauces—I’m relying on store-bought options. Whether that is a salad kit that comes with yummy toppings and dressing, relying on pesto to brighten up roasted vegetables or using stir-fry sauces for easy meals.

27/11/2021

So easy it hurts !!😁 Try it and let us know how you went.

Muffin-Tin Quiches with Smoked Cheddar & Potato:

Great for a healthy breakfast for rest of the week. Potatoes, cheese and greens make this mini quiche recipe delicious and satisfying. Bake up a batch over the weekend !😋

26/11/2021

Quick and healthy SNACK : Apple Nachos😘

INGREDIENTS
2 apples
2 tbsp. almond butter
1 tbsp. coconut oil
1 tbsp. maple syrup
1/4 c. toasted coconut flakes
2 tbsp. pepitas
1 tbsp. cacao nibs
1 tbsp. dried currants

DIRECTIONS
Cut apples into thin wedges and arrange on a plate. In a bowl, whisk together almond butter, oil, and maple syrup. Drizzle over apples, then sprinkle with coconut, pepitas, cacao nibs, and currants.

WOW!! couldn't be easier and healthier than this, thoughts?🤔

25/11/2021

High-Protein Recipes That Are Perfect for Meal Prep!!
Tex-Mex Chicken Quinoa Salad:
Makes 4 servings

This is what you need:

1 cup quinoa
3/4 cup plain yogurt
2 Tbsp olive oil or avocado oil
1 avocado
Juice of 1 lime
1 canned chipotle chili pepper in adobo sauce
2 cups sliced cooked chicken
1 (15 oz) can black beans, drained and rinsed
2 cups frozen corn kernels
1-pint cherry tomatoes, halved
2 scallions (green onions), thinly sliced
4 cups baby spinach
4 Tbsp pumpkin seeds (pepitas)
Lets us know how you go with this recipe!😀

24/11/2021

It's so important to also look after our head🤯! Train your head to think positive and see opportunities instead of obstacles!💪.

Tell us how you train your brain?

23/11/2021

Sugar free chocolate Cake - YUMMY😘

Ingredients:
*1 envelope gelatin
*1/4 cup (60 ml) water
*1 square unsweetened chocolate 1/8 tsp (1 ml) cinnamon 3/4 tsp (4 ml)
liquid food sweetener
*1/4 cup (60 ml) water 1/2 cup (125 ml) evaporated milk 1/2 tsp (2 ml) vanilla 1/4 cup (60 ml)
*chopped nuts

Cooking Preparation of the Recipe:

Soften gelatin in 1/4 cup (60 ml) water for 5 minutes. Melt chocolate with cinnamon and sweetener. Add milk and water slowly. Add gelatin. Stir until dissolved. Remove from heat. Add vanilla. Cool. When mixture begins to thicken, add nuts. Turn into cold pan. When firm cut into pieces.

ENJOY !! Tell us how you went with this simple recipe😁.

22/11/2021

Have you ever tried No-Bake Berry Energy Balls to start your week?🤔 (only 4 ingredients)!!

These are Vegan, Gluten-free, Easy to make
Healthy, Low fat, Low calorie, Only 4 ingredients AND don't forget SUPER tasty!!😋

Plus, they are PINK… And who wouldn’t want a pink snack?

Ingredients:

Metric
▢250 g unfrosted* or fresh berries - I use unfrosted & strained blackberries
▢50 g cashew butter - or any other nut butter
▢200 g oat flour **
▢30 g stevia sugar***
▢10 g desiccated coconut - optional.

20/11/2021

Apple Cinnamon Muffins!! Delicious😋.

INGREDIENTS NEEDED TO MAKE HEALTHY MUFFINS:

- apples, extra-large, peeled, and shredded, any kind of apple will do, but we like Granny Smith
- lemon, juice, and zest
- flour, whole wheat flour
- baking powder
- spices, cinnamon, and allspice
salt
- eggs, large
- maple syrup, or honey
- oil, coconut
- vanilla, pure
- peanut butter, drippy
- pecans, roughly chopped

HOW TO MAKE THEM:

Preheat oven: First, preheat the oven and line a muffin tin with cup liners.

Shred apples: Shred or grate the apples and toss them with lemon juice and zest. Set aside.

Combine dry ingredients: Next, in a large mixing bowl, add the flour, baking powder, cinnamon, all-spice, and salt. Mix well to combine.

Add wet ingredients: Next, whisk in the eggs, apples, maple syrup, coconut oil, and vanilla extract.

Mix peanut butter: Pour in the peanut butter and fold in the pecans.

Divide batter: Divide the batter among the prepared muffin cups.

Bake: Bake the muffins for 18-20 minutes.

Cool: Allow the muffins to cool prior to serving. Enjoy!😁

18/11/2021

Positive Mind = Positive Health.
Speak kindly to yourself and watch things change😀.
Do you agree?

18/11/2021

Have you ever tried "Huevos Rancheros?"

While this recipe normally consists of just eggs, tortillas, beans, and ranchera sauce or salsa, there are many variations to it as it gained popularity beyond Mexico. These variations include Mexican rice, avocado, or enchilada sauce. But for this specific recipe, we’re sticking to a simple, easy version!

Here’s what you’ll need:

Tortilla: I’ve used my cassava flour tortilla, but you could use corn tortillas as well.
Black Beans: Any can of regular or mashed black beans works with this recipe.
Egg: Depending on how you like your eggs, you can make a sunny side up egg for that beautiful runny look or cook it all the way through.
Salsa: For this recipe, I simply just diced tomatoes with cilantro. But you can also use any tomato salsa, like pico de gallo, that’s homemade or store bought.
Cheese: I’ve used crumbled cotija in this recipe, which is traditional. Queso fresco also works great.
Hot Sauce: A little dash of this provides the perfect amount of heat.
Avocado: Add a few pieces to garnish the plate for creamy goodness.

Let us know if you tried it 😁.

16/11/2021

Easy, quick and Convenient way to pack some healthy lunch!!

16/11/2021

Try this Broccoli and Shrimp Skillet recipe😁.

FOR THE SAUCE:

coconut aminos, a great substitute for soy sauce whenever you are wanting to keep things gluten-free and low in sodium
rice vinegar, tangy and a key ingredient in most Chinese sauces, rice vinegar can usually be found in the aisle near the cooking oils and seasonings
honey- provides a subtle sweetness that balances out the spiciness
ginger, fresh ginger is best for the most flavors
garlic, minced garlic gives this recipe robust flavors that are fresh and fragrant, can use ground garlic if needed
hot sauce, any kind of hot sauce you like or you can use Sriracha.

EVERYTHING ELSE:
cornstarch – for thickening the sauce, you may use any other sweetener
oil – any oil of choice
broccoli, freshly chopped or frozen florets
shrimp, peeled and deveined, can use frozen shrimp just make sure it is thawed
green onions, garnishing
sesame seeds, for garnishment.

HOW TO MAKE THIS SHRIMP WITH BROCCOLI:

Create the sauce: First, whisk the coconut aminos, rice vinegar, honey, minced ginger and garlic, and the hot sauce.
Stir fry the broccoli. Next, heat the oil in a large skillet or wok over medium heat until heated. Add the freshly chopped broccoli florets and stir fry for two to three minutes while frequently stirring.
Steam. Pour ¼ cup of water and reduce the heat to medium-low. Cover the pan and continue to cook until the broccoli is tender but still has a crunch. Set aside.
Cook the shrimp and sauce. To the same heated skillet, add the shrimp and cook for two minutes over medium heat. Stir the shrimp to flip, then pour the teriyaki sauce over it. Cook and continuously stir for two to three minutes until the shrimp is pink and opaque and the sauce has thickened and nicely coats the shrimp.
Serve. Return the broccoli to the pan and sprinkle with sesame seeds and freshly sliced green onions..

Let us know how you go!!!🤗

Good Healthy Vibes

20/01/2022

08/12/2021

03/12/2021

02/12/2021

01/12/2021

30/11/2021

29/11/2021

27/11/2021

26/11/2021

25/11/2021

24/11/2021

23/11/2021

22/11/2021

20/11/2021

18/11/2021

18/11/2021

16/11/2021

16/11/2021

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