Quickly, simply, nourishing, and most importantly - very tasty!
1. Bananas in tortillas with peanut butter
Dietary, energetic and tasty combination. If you do not find a special test for tortillas, it does not matter, you can replace it with ordinary puff-yeast. Make a few balls of dough, roll them into small cakes, fry for a couple of minutes on each side. Lightly brown the biscuit with a peanut butter on one side, put a banana on one side, roll the roll and put it in the oven, heated to 150 degrees for 15-20 minutes. When the dish is slightly cool, cut it with rings.
2. Vegetables with hummus
The dishes in the jars are very practical and look pretty cute. To cook hummus with vegetables you will need:
- 1 can of canned chickpeas;
- 1 clove of garlic;
- ¼ cup olive oil;
- 2 tbsp. l. freshly squeezed lemon juice;
- 2 tbsp. l. tahinas;
- ¼ tsp. chilli powder;
- 12 pieces of carrot;
- 12 stalks of celery;
- 12 cherry tomatoes.
The first seven ingredients are mixed and ground in a blender to a homogeneous mass. It will be approximately 4 servings. Put a few spoons of hummus on the bottom of the jar and decorate the dish with vegetables.
3. Apple sandwiches with almond oil and granola
This is a wonderful light and hearty lunch.
Ingredients:
1 apple, cut into rings; almond oil; granola.
One slice of apple generously grease with almond oil and sprinkle with granola flakes. Top with a piece of apple. If desired, you can make a double or even a triple sandwich.
4. Blueberries in yogurt
Prepare this delicacy is very simple. Take a jar of yogurt and washed blueberries. Berries prick on toothpicks, dip into yogurt and gently lay out the baking sheet covered with parchment. Just gently transfer the baking sheet into the freezer and leave it there for at least an hour. After the berries can be transferred to a sealed container or bag.
5. Fried chickpeas
Ingredients:
- 2 cans of canned chickpeas;
- 2 tbsp. l. olive oil;
- seasonings to taste.
Put the beans on a baking tray and fry at 170 degrees 45 minutes, or until they become crispy. Immediately after you get the chickpea - still hot - grease it with olive oil, sprinkle with seasonings and mix everything thoroughly. It is best to have a hot snack and serve to the table.
6. Chocolate pudding with avocado
Such a useful chocolate pudding you have not had to eat yet.
Ingredients:
- 4 ripe avocados;
- ¼ cup coconut milk;
- 4 tbsp. l. cocoa powder;
- 3 tbsp. l. honey;
- 50 g of melted dark chocolate;
- 2 tsp. vanilla;
- 1/8 tsp. salt.
Avocado peel and remove the stone, finely chop and grind in a blender. Add all the remaining ingredients to the resulting mashed potatoes and continue mixing. You can serve pudding with cream, confectionery powder and other additives to taste.
7. Snacks on crackers
On crackers you can cook any sandwiches - with cream cheese and almonds, for example, or with honey and apple, or with avocado, or with tomatoes and Feta cheese. In general, give vent to fantasy and experiment.
8. Yoghurt parfait with granola and blueberries
Ingredients:
- 1 glass of frozen blueberries;
- 1 cup of Greek yogurt;
- 1 cup of granola;
- 1 tsp. agave nectar or honey.
Defrost the berries and allow them to start a little juice. Lay the blueberries in their own juice on the bottom of the container. Pour it on top with Greek yoghurt, pour granola and decorate with fresh berries. Before use, the dish can be cooled and mixed.
9. Apples with honey-yoghurt sauce
Ingredients:
- 1 cup of Greek yogurt;
- 3 tbsp. l. peanut butter;
- 3 tbsp. l. honey.
Mix all ingredients until smooth. Slice the apple slices, dunk them into the resulting sauce and enjoy the improved taste of the fruit.
10. Toasts with avocado
The case where simple ingredients give a difficult result.
To prepare the dish you will need:
- ½ avocado;
- condiments;
- 1 tbsp. l. olive oil.
Avocado crush to a gruel, mix with seasonings and butter and spread on pre-fried bread in the toaster.
11. Broccoli steamed with miso sauce
This is another way of cooking broccoli.
Ingredients:
- 1 tbsp. l. miso-paste;
- 1 tbsp. l. peanut butter;
- 1 tbsp. l. sesame oil;
- 1 tsp. rice vinegar;
- 1 tsp. sweet wine;
- 1 - 2 tbsp. l. water.
Broccoli wash, dry and divide into inflorescences. Cook them until tender. To prepare the sauce, mix peanut butter, miso paste, sesame oil, vinegar and wine. Add water if you want to make it more liquid. The dish is ready!
12. Fried pumpkin seeds
In pumpkin seeds, a lot of useful microelements.
Ingredients:
- 1 glass of pumpkin seeds;
- ½ tsp. garlic powder;
- ½ tsp. salts;
- ¼ tsp. cayenne pepper;
- 1 tbsp. l. olive oil.
Preheat the oven to 180 degrees. In a bowl, combine the seeds with olive oil and seasonings. Distribute them on a baking tray and put in the oven for 15 minutes. Before serving, cool it.
13. Hot popcorn with shirache
Be ready: you will sit on it very quickly. To cook this snack, just need corn kernels to sprinkle with olive oil and pour shirashi, mix thoroughly and put explode into the microwave.
14. Energy yoghurt with chia grains
Ingredients:
- 1 cup of Greek yogurt;
- ½ cup kefir;
- 1 tbsp. l. honey;
- ¼ cup chia seeds.
In one large bowl, mix Greek yogurt with kefir, honey and chia seeds. Put the dish for 30 minutes in the refrigerator so that the seeds swell, and then add any stuffing to taste - nuts, fruit, citrus, chocolate, etc.
Sandwiches of cucumber with cheese
All that is required for the preparation of this dish is to cut the cucumber into rings and pave it with pieces of cheese. All!
16. Energy bars
Ingredients:
- 1 cup of dates;
- ¼ cup of honey;
- ¼ cup peanut or almond oil;
- 1 cup roasted crushed almonds;
- 1.5 cups of oatmeal.
Finish the dates in a blender. Honey warm, mix with peanut butter and fill with a mixture of dates. Add the oats and almonds and place on a baking sheet. Put the mass in the refrigerator or freezer for 15 - 20 minutes, and when it cools, cut into small rectangles. Store the dish in an airtight container.
17. Energy balls with "Nutella"
Ingredients:
- 1.5 cups of oatmeal;
- 2/3 cup of Nutella;
- ½ cup coconut chips;
- ½ cup of honey;
- ½ cup fried hazelnut;
- 2 tbsp. l. flax seeds;
- 1 tbsp. l. chia seed;
- 2 tsp. vanilla;
- ½ tsp. salt.
Mix all the ingredients in the food processor until smooth and put in the refrigerator for 30 to 60 minutes. When the mixture has cooled down, divide it into small portions and form the balls. A useful treat is ready, you can charge yourself with energy!