40+ Tasty and Easy-to-Make Healthy Vegan Recipes (The Fitness Coach’s Choice)

40+ Tasty and Easy-to-Make Healthy Vegan Recipes (The Fitness Coach’s Choice)

Following a healthy, energizing and moral diet is great, yet most people don’t know where to start. The chances are high, that you’re thinking about becoming a vegan, yet you just don’t know ‘how’. Until now.

What few people don’t know is that eating vegan is simpler than you might think. Choose a vegetarian meal and eliminate diary and eggs and voilà! You’ve just created a vegan meal.

After this post you won’t need to struggle about your diet anymore. Let me tell you forty healthy vegan recipes, as a certified fitness coach.

Be Strong and Healthy as a Vegan

Meat is not a super package. You don’t have to worry that much about deficiencies. People eating a normal western diet suffer from way more deficiencies than vegetarian or vegan people do. Most people are deficient on fiber for example, which is crucial for our gut health and the prevention of gut cancer.

Make sure you’re eating a variety of fruits and vegetables. Eat the rainbow — lots of colorful foods in your diet are a great source of healthy antioxidants. Also make sure you incorporate some nuts and seeds in your diet. Tip: Flaxseeds, add them to the recipe idea #3 the Breakfast Bowl.

If you go fully vegan, you have to consider supplementation. Vitamin B12 is crucial. Watch a video about the supplements that you truly need here:

Also, don’t forget to drink enough water on daily basis. The first thing I do in the morning is drinking a liter of water, it helps me get energized and be proactive for the day to come.

40+ Energy-Boosting Vegan Recipes

These 40+ recipes will help deliver a full package of tastiness to you. The recipes are packaged into 5 categories and are designed to keep you satiated and energized the whole day:

  1. Breakfast
  2. Lunch and Dinner
  3. Sides
  4. Dessert
  5. Beverages and Smoothies

Credit where credit is due. These vegan recipes are inspired by the books Thrive, 10th Anniversary Edition: The Plant-Based Whole Foods Way to Staying Healthy for Life by Brendan Brazier,[1] and Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory by Dr. Neal Barnard.[2]. Credits are otherwise linked directly under the article.

To make these dishes even healthier, challenge yourself and minimize the salt, sweeteners and oil that you put on the dish!

Breakfast is often described as the most important meal of the day as it prepares you with the energy you need for whatever activities lay ahead. Let’s start with 10 breakfast ideas.

Breakfast Ideas

Your morning sets the tone for your day. A healthy breakfast will keep you mentally sharp and energized.

1. Baked Oatmeal


    • 2 cups rolled oats
    • 1 tablespoon flaxseed meal
    • 1 teaspoon ground cinnamon
    • 1 1/2 teaspoons aluminum-free baking powder
    • 2 1/4 cups rice milk
    • 1 teaspoon pure vanilla extract
    • 1/2 cup chopped dried apricots for raisins
    • 1/2 cup fresh blueberries
    • Rice milk, for serving


    1. Preheat the oven to 350 degrees fahrenheit and lightly oil an 8 x 8-inch baking pan.
    2. In a large bowl, combine all the ingredients and stir until well combined.
    3. Pour into the prepared baking pan and bake uncovered for 30 minutes.
    4. Cool slightly, then cut into 8 squares.
    5. Serve warm, topped with a little rice milk and extra cinnamon.

    2. Banana-Ginger-Pear-Bowl


    • 1 banana
    • 1 pear, stoned
    • 1 date, stoned
    • 3 tablespoons almonds
    • 1 tablespoon flaxseeds
    • 1 tablespoon hemp flour
    • 1/2 tablespoon carob powder
    • 1/2 tablespoon fresh ginger
    • 250ml soy milk


    1. Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
    2. Put all the ingredients in a bowl-
    3. Add the soy milk. Enjoy!

    3. Breakfast Bowl


    • 1 banana
    • 1 pear
    • 1 date, stoned
    • 3 tablespoons of almonds
    • 1 tablespoons of flaxseeds
    • 1/2 cup of millet flakes
    • 1/2 tablespoon of grated ginger
    • 250ml soymilk


    1. Peel the banana.
    2. Stone the pear.
    3. Cut the banana, pear, almonds and the dates into tiny pieces.
    4. Put all the ingredients into a bowl.
    5. Add the soymilk. Enjoy!

    4. Waffles


    • 1 banana
    • 1 cup whole-wheat pastry flour
    • 1/4 teaspoon baking soda
    • 1/2 teaspoon sea salt
    • 2 servings of Energ-G Egg Replacer with half the liquid called for on the package
    • 1/4 cups almond milk or soy milk
    • 1 teaspoon fresh lemon juice
    • Nonstick cooking spray


    1. Freeze then thaw a banana and peel it. Mash the banana. Preheat a waffle iron.
    2. In a medium bowl, combine the flour, baking soda and salt. In another medium bowl, whip together the Ener-G Egg Replacer mixture and add the mashed banana, almond or soy milk, and lemon juice. Add the wet ingredients to the dry ingredients and combine them thoroughly.
    3. Give the waffle iron a quick spray of nonstick cooking spray. Add some of the batter to your waffle iron (the amount depends on the size of your iron, but make sure the iron is covered with a thin layer of batter) and cook until golden brown, about 5 minutes.
    4. Gently peel the waffle out of the iron with a thin blade and repeat making waffles with the rest of the batter.

    5. Banana-Chocolate Pancakes


      • 2 peeled and mashed bananas
      • 2 dried dates, stoned
      • 20g amaranth
      • 250ml chocolate hemp milk
      • 250ml water
      • 70g buckwheat flour
      • 4 tablespoons of linseeds
      • 4 tablespoons of hemp protein
      • 3 tablespoons of carob powder
      • 2 tablespoons of caca onibs


      1. Blend all these ingredients together.
      2. Pour very few coconut-oil (use an oil-spray) into a baking pan.
      3. Pour the ingredients into the baking pan until you have the right size of the pancake for you.
      4. Bake for 5 minutes, turn it to the other side and bake for another 5 minutes.

      6. Breakfast Wraps


      • 1 14-ounce package firm tofu, drained
      • 2 cloves garlic
      • 1/2 cup diced onion
      • 1 teaspoon sea salt
      • 1/4 teaspoon ground turmeric
      • freshly ground black pepper
      • 4 whole-grain tortillas
      • 1/2 cup prepared salsa



      1. Drain the tofu and crumble it in a separate bowl.
      2. Heat a few tablespoons of water in a medium skillet over medium heat. Add the garlic, onion and a few pinches of sea salt. Cook for 5 minutes.
      3. Place the drained and crumbled tofu on top of the garlic and onion mixture. Sprinkle with the turmeric, the remaining sea salt, and pepper to taste. Cover the pan and cook for 3 minutes.
      4. Place one-quarter of the tofu mixture in the middle of a tortilla. Add one-quarter of the salsa and wrap the tortilla lightly around the filling. Repeat with the remaining tortillas.

      7. Banana Bread


        • 2 bananas, mashed well
        • 1/3 cup brewed black coffee
        • 3 tablespoons chia seeds mixed with 6 tablespoons water and stirred well
        • 1/2 cup olive oil
        • 1/2 cup maple syrup
        • 1 cup white flour and 1 cup wholemeal flour
        • 2 tsp baking powder
        • 1/2 tsp salt
        • 1 tsp each cinnamon and allspice


        1. Preheat the oven to 350°F and line a loaf pan.
        2. Beat together the soft butter and sugar until fluffy, then add in the chia seed mixture. If using oil, just mix all these ingredients together.
        3. Stir in the mashed bananas and coffee well.
        4. Sift the flours, salt and raising agents, then gently fold into the wet mixture.
        5. Bake in the oven for 30-40 minutes, until brown on top and a skewer comes out clean.

        8. Cinnamon-Quinoa-Breakfast


        • 1 cup soy milk
        • 1 cup water
        • 1 cup organic quinoa
        • 2 cups fresh blackberries, organic preferred
        • 1/2 teaspoon ground cinnamon
        • 1/3 cup chopped pecans, toasted
        • 4 teaspoons agave nectar


        1. Combine the soy milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed.
        2. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon.
        3. Transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.

        Credits: 101 Cook Books

        9. Japan-Like Lentil Breakfast


          • 2 tablespoons olive oil
          • 1 medium leek, white and pale-green parts only, finely chopped
          • 1 clove garlic, thinly sliced
          • 1 tablespoon tomato paste
          • 1 cup green lentils
          • 2 tablespoons reduced-sodium soy sauce
          • Salt and freshly ground black pepper


          1. Heat oil in a medium saucepan over medium heat. Add leek, garlic, and tomato paste and cook, stirring often, until fragrant and tomato paste begins to darken.
          2. Add lentils and 2½ cups water. Bring to a boil; reduce heat, cover, and simmer, stirring occasionally, until lentils are tender.
          3. Remove the pan from heat and let it sit, covered for 10 minutes. Add soy sauce and season with salt and pepper.

          Credits: Bon Appetit

          10. Banana-Nut Oatmeal


          • 2 cups plain almond milk
          • 2 fully-ripened large bananas (1 1/2 diced and 1/2 thinly sliced crosswise)
          • 1/4 teaspoon pure almond extract
          • 1/4 teaspoon pure vanilla extract
          • 2 cups old-fashioned rolled oats
          • 2 tablespoons unsweetened cocoa powder
          • 2 tablespoons agave nectar
          • 1/3 cup toasted and chopped walnuts
          • Pinch ground cinnamon
          • 2 tablespoons semisweet chocolate chips
          • pinch of salt


          1. Bring the almond milk, 1 3/4 cups water, the diced bananas, almond and vanilla extracts and pinch of salt to a boil in a large saucepan over high heat.
          2. Stir in the oats, cocoa powder and 1 tablespoon of the agave nectar and reduce the heat to medium. Cook, stirring frequently, until the oats are fully cooked to desired consistency, 6 to 7 minutes.
          3. Transfer to 4 bowls, top with the sliced bananas, walnuts, the remaining 1 tablespoon agave nectar, cinnamon and chocolate chips and serve.

          Credits: Foodnetwork

          Lunch and Dinner Ideas

          The most tasty meals of your days – the vegan way.

          11. Almond-Flaxseed-Burger


          • 2 garlic cloves
          • 1 cup of almonds
          • 6 tablespoons of flaxseeds
          • 2 tablespoons of apple cider vinegar
          • 2 tablespoons of coconut oil


          1. Blend all the ingredients together.
          2. Form two burger patties. You can eat these vegan-meat-patties raw or put some coconut oil on them and put them into a baking pan at medium heat.
          3. Cook until they’re golden.
          4. Add them to two whole-grain pieces of bread.
          5. Add some vegetables for extra taste.

          12. Chickpeas-Curry-Pizza



            • 230g of grounded sunflower seeds
            • 180g of cooked chickpeas
            • 60ml of coconut oil
            • 1 tablespoon of cloves
            • 1 tablespoon of curry powder
            • 1/2 tablespoon of curcuma


            • 1/2 middle-sized sweet potato
            • 1/2 onion, sliced
            • 1/2 piece of broccoli (floweret)
            • 1/2 piece of cauliflower (floweret)


            1. Preheat the oven to 300 degrees fahrenheit.
            2. Blend all the ingredients for the crust together.
            3. Stir it until it forms lumps.
            4. Put some coconut-fat on the baking plate.
            5. Distribute the blended mass evenly on the baking plate.
            6. Add the toppings.
            7. Bake for aprroximately 45 minutes in the oven. Baking time can be adjusted, according to your likes.

            Image Credit: Vegan Richa

            13. Amaranth-Hemp Seeds-Salad


            • 1 Nori leaf, chopped
            • 4 handful of mixed salads
            • 10g of amaranth
            • 1 handful of sugar snaps
            • 2 tablespoons of hemp seeds


            1. Put all the ingredients in a bowl.
            2. Add some dressing, I recommend an italian dressing.
            3. Make sure you use only a little bit of oil.

            14. Sweet Potato Burritos



              • 2 cups peeled and sliced sweet potatoes
              • 1 cup frozen corn kernels
              • 1 15-ounce can low-sodium black beans, drained and rinsed
              • 1 teaspoon very thinly sliced green onion
              • 1 tablespoon fresh lime juice
              • 1 tablespoon chili powder
              • sea salt and freshly ground black pepper
              • 4 8-inch whole wheat tortillas, warmed
              • 1 cup prepared salsa
              • 2 cups shredded lettuce


              1. Place the sweet potatoes in a medium saucepan and add water to come an inch up the sides. Place over medium-high heat and bring to a boil; cook for 5 minutes.
              2. Add the corn and cook 1 more minute.
              3. Drain and transfer to a large bowl. Add the black beans, green onion, lime juice and chili powder; season with salt and pepper to taste.
              4. Divide the filling among the tortillas, top with the salsa and lettuce, roll them up, and serve.

              15. Spaghetti with White Bean Marinara Sauce


              • 10 ounces uncooked whole-grain spaghetti
              • 1 24-ounce jar fat-free spaghetti sauce
              • 1 15-ounce can low-sodium cannellini beans, drained and rinsed


              1. Cook the spaghetti according to the package directions; drain.
              2. Meanwhile, in a medium saucepan, combine the spaghetti sauce and beans, cover, and warm over low heat.
              3. Serve the spaghetti topped with the marinara-bean mixture.

              16. Baked Ziti


              • 1/2 teaspoon olive oil
              • 8 ounces uncooked whole-grain ziti or penne pasta
              • 10.5 ounces firm low-fat tofu, drained
              • 2 tablespoons whole-wheat pastry flour
              • 1 teaspoon garlic powder
              • 1 teaspoon onion powder
              • 1 teaspoon dried basil
              • 1/2 teaspoon dried oregano
              • 1/2 teaspoon sea salt
              • 1 24-ounce jar fat-free spaghetti sauce


              1. Preheat the oven to 375°F and grease a 2 1/2-quart casserole dish with the oil.
              2. Cook the pasta according to the package directions to al dente.
              3. Crumble the drained tofu into a bowl and add the flour, garlic powder, onion powder, basil, oregano and salt. Mix well.
              4. Gently fold in the cooked pasta, spaghetti sauce, and any optional ingredients.
              5. Spoon the pasta-tofu mixture into the prepared casserole dish and bake for 25 minutes or until firm and lightly golden on top. Serve hot with a fresh garden salad.

              17. Gnocchi with Basil and Sun-dried Tomatoes


                • 4 to 6 basil leaves, sliced into ribbons
                • 1 1/2 cups dairy-free whoel wheat gnocchi
                • 10 to 12 sun-dried tomatoes
                • 1 teaspoon cracked black pepper


                1. Lay the basil leaves on top of one another, roll them up, and slice them into ribbons.
                2. Bring a medium saucepan of water to a boil. Add the gnocchi and stir; cook until the gnocchi float.
                3. Remove them as they come to the top of the water and drain.
                4. Transfer to a serving bowl and toss the gnocchi with the basil ribbons, sun-dried tomatoes, and pepper and serve.

                18. Baked Veggie Falafel


                • 1 15-ounce can low-sodium garbanzo beans, drained and rinsed
                • 2 tablespoons minced onion
                • 1 clove garlic, minced
                • 1 tablespoon minced fresh parsley
                • 1/4 cup shredded carrot
                • 1 tablespoon fresh lemon juice
                • 2 tablespoons whole-wheat pastry flour
                • 1 teaspoon ground coriander seeds
                • 1 teaspoon ground cumin
                • 1/4 cup cooked green peas
                • Sea salt and freshly ground black pepper


                1. Preheat the oven to 350°F and lightly oil a baking sheet.
                2. Place the garbanzo beans, onion, garlic, parsley, carrot, lemon juice, flour, coriander, and cumin in a food processor and process until fairly smooth. Transfer the mixture to a medium bowl and stir in the peas. Season with salt and pepper to taste.
                3. Form the mixture into 8 patties and place them on the prepared baking sheet. Bake for 15 minutes, then carefully turn the patties over and bake for 15 more minutes. Serve 2 patties stuffed inside a whole-wheat pita pocket.
                4. Top with a little hummus, shredded lettuce and diced onion and tomato. The patties also are great served with couscous and a salad.

                19. Grilled Eggplant Niçoise


                • 4 cloves garlic
                • 1 large eggplant, sliced into thick slabs
                • Juice of 4 lemons
                • 1/4 teaspoon cracked black pepper
                • 1 tablespoon dried lavender
                • 1/2 teaspoon saffron
                • 4 large slices French bread, toasted
                • 1 small fennel bulb, sliced
                • 2 tomatoes, sliced
                • 1/4 cup sliced pitted Niçcoise olives or green olives


                1. Smash the garlic and rub each slab of eggplant with the garlic. Place the eggplant in a shallow bowl and pour the lemon juice over it.
                2. Add enough water to submerge the eggplant. Allow the eggplant to marinate for at least 1 hour, then drain and place it in a shallow dish.
                3. Add the garlic, pepper, lavender, and saffron and let it sit for about 1 hour.
                4. Place the eggplant directly on a grill over medium heat and cook until it is soft on both sides but not charred.
                5. Place a grilled slab of eggplant on a slice of bread and top with a couple of slices of fennel and tomatoes and about 1 tablespoon sliced olives. This sandwich is served open faced.

                20. Tofu Scramble


                • 1 teaspoon olive oil
                • ¼ cup onions, chopped
                • 1 cup red and green bell peppers, chopped
                • 1 cup spinach
                • 12-14 ounces tofu, crumbled
                • Salt and pepper, to taste


                1. Heat oil in a pan, add onions and peppers. Sauté until vegetables are softened.
                2. Add spinach, crumbled tofu, salt and pepper.
                3. Cook for a few minutes on medium heat and serve.

                Credits: Vandana Sheth 


                The dishes supplementing your full meals – or dishes that can be a full meal. If you’re a lazy cook like me.

                21. Toasted Brown Rice

                Cooking secret: Toast rice first and then cook it like pasta.


                • 1 cup short-grain brown rice
                • 3 cups water


                1. In a saucepan, rinse the rice briefly with water, then pour off as much of the water as you can. You are now left with damp rice.
                2. Place the pan over high heat and stir the rice until dry, 1 to 2 minutes. Add the water, bring to a boil, then reduce the heat and simmer for about 40 minutes, until the rice is cooked – but still crunchy. Drain off any remaining water.
                3. Extra Step: To serve, top with sunflower or flaxseeds for that extra crunchiness.

                22. Red Rice

                With a cup of beans or vegetables, you can make this into a meal. Simple.


                • 1/2 yellow onion, chopped
                • 4 tomatillos, chopped
                • 1 1/4 cups water
                • 1 teaspoon white vinegar
                • 1/2 teaspoon sea salt
                • 1 cup brown rice


                1. Heat a medium saucepan over medium heat; add the onion and cook until it is translucent, about 3 to 4 minutes, stirring every 30 seconds or so.
                2. Add the tomatoes, water, vinegar, and salt and bring to a simmer. Add the rice and return to a simmer.
                3. Cover, and reduce the heat to low, and cook for about 25 minutes.

                23. Mint Couscous


                  • 3/4 cup hot mint tea
                  • 3/4 cup uncooked couscous
                  • 4 to 5 dried apricots
                  • 8 to 10 pitted dried black olives or pitted whole kalamata olives
                  • 1 tablespoon chile paste, preferably harissa sauce
                  • 1/3 cup cooked chickpeas, drained and rinsed


                  1. Combine the hot tea and couscous in a medium bowl.
                  2. As the couscous absorbs the liquid, slowly fluff it with a fork.
                  3. Add the remaining ingredients, stir together and serve.

                  Dessert Ideas

                  These are simple dessert options that literally only take a few minutes to prepare.


                  24. Banana Ice Cream

                  This recipe only has one ingredient. Super fast and easy.


                  • Ripe Bananas


                  1. Peel and slice the bananas, place them in a container and freeze them for 1 hour.
                  2. Remove the frozen bananas from the freezer and let them thaw a little at room temperature.
                  3. Place the bananas in a food processor and process until smooth and creamy, like soft-serve ice cream.
                  4. You can vary the recipe by adding a little cinnamon, vanilla or cocoa powder.

                  25. Fruit Pops


                    • About 3 cups unsweetened fruit juice of your choice, such as grape, pomegranate or orange juice (squeeze at home and use the pulp for more health benefits)


                    1. Fill an ice pop mold (set of 6) with the juice, put a wooden stick in there.
                    2. Let it freeze for a couple of hours.
                    3. To remove a frozen pop from the mold, run briefly under warm water.

                    26. Blueberry Mini Muffin


                    • 2 cup whole wheat spelt flour
                    • 2 tsp baking powder
                    • ½ tsp salt
                    • 2 cup organic blueberries
                    • ½ cup vegetable oil
                    • ½ cup soy milk
                    • ½ cup 100% maple syrup
                    • ¼ cup agave nectar


                    1. Preheat oven to 375°F and line a mini cupcake tin with paper cups.
                    2. Mix wet ingredients together in large bowl, then stir in dry ingredients, followed by the blueberries.
                    3. Using small spoons, divide the batter among the cups so they’re almost filled to the top.
                    4. Bake until muffins are golden brown, for about 20 minutes.

                    Credits: Foodnetwork

                    27. Vanilla Berry Sorbet


                      • 2 cups fresh or frozen raspberries or strawberries
                      • 1 teaspoon of pure vanilla extract
                      • 1/4 cup date sugar


                      1. In a blender, combine all the ingredients and blend until smooth.
                      2. Adjust the sweetness with the date sugar amount to taste if needed.
                      3. Pour into a freezer container, cover and freeze for a couple of hours.
                      4. To serve, remove the sorbet from freezer and let stand at room temperature until soft enough to scoop out.

                      Image Credit: Two Peas & Their Pod

                      28. Peanut Butter Chocolate Ice Cream


                      • 2 sliced and frozen bananas
                      • 2 Tbsp natural peanut butter
                      • 3 Tbsp raw cacao nibs
                      • Pinch sea salt
                      • Drizzle of agave (or maple syrup), optional


                      1. Place frozen banana slices in a food processor and run the machine until it resembles a crumb like consistency.
                      2. Add peanut butter, cacao nibs, sea salt and agave, and whiz a little longer until you get a soft-serve ice cream consistency.

                      Credits: Foodnetwork 

                      29. Coconut Cashew Rice Pudding


                        • 1 cup cashew milk
                        • 1 cup coconut milk
                        • ¼ cup Arborio rice
                        • 2 tsp stevia
                        • 2 tsp finely grated lime zest
                        • 1 tsp vanilla extract
                        • fresh berries, coconut, and/or toasted cashews for garnish


                        1. Place the cashew milk, coconut milk, rice, sugar and lime zest in a medium saucepot and whisk while bringing it up to a simmer over medium heat. Cover loosely and continue to simmer gently, stirring often, until the rice is tender, about 25 minutes. Remove the pot from the heat and stir in the vanilla. Cool the pudding to room temperature and then chill before serving.
                        2. Serve the pudding garnished with fresh berries, coconut shavings and/or toasted cashews.

                        Credits: Food Network 

                        30. Baked Fruit Compote


                        • 4 cups sliced peaches
                        • 1 cup blueberries
                        • 1/2 cup red raspberries
                        • 5 tablespoons maple syrup
                        • 1/2 teaspoon ground cinnamon
                        • 1/4 teaspoon ground allspice
                        • 1/4 teaspoon ground ginger
                        • 1/4 teaspoon ground cloves


                        1. Preheat the oven to 350°F
                        2. Combine all the ingredients in a large bowl and mix gently.
                        3. Pour the fruit into a 2-quart baking dish, cover and bake for 30 minutes or until the fruit is soft. Serve warm.

                        31. Iced Watermelon and White Peach


                        • 2 cups pureed white peaches
                        • 2 cups pureed watermelon
                        • 1/2 cup agave nectar
                        • Optional: Leavces from 1 small sprig of mint, preferably lemon mint


                        1. Remove the stems and pits from the peaches. Remove the seeds and rind from the watermelon. P
                        2. lace the peaches in the blender and puree them, then add the watermelon to the blender and puree again. Add the agave nectar and blend to incorporate.
                        3. Place the pureed mixture in a shallow metal or glass bowl and leave it in the freezer until it ices over. With a large metal spoon, scrape the frozen mixture to create a shaved ice treat.

                        32. Fruity Couscous Cake



                          • 4 cups apple juice
                          • 1 teaspoon pure vanilla extract
                          • pinch of sea salt
                          • 2 cups uncooked couscous
                          • 2 cups blueberries
                          • 1/2 cup all-fruit jam
                          • 1 1/2 cups fresh fruit of your choice


                          1. Combine the apple juice, vanilla and salt in a medium saucepan, bring to the boil and add the couscous. Stir, cover and reduce the heat to low; simmer for about 2 minutes. Turn off the heat and set aside, covered, for 5 to 10 minutes.
                          2. Gently fold the blueberries into the cooked couscous. Rinse but don’t dry a 9 1/2 inch tart pan. Pour the couscous mixture into it and smooth the top with a spatula. Place the cake in the refrigerator and chill for at least 2 hours or until firm.
                          3. Spread the jam over the cake and arrange the fresh fruit in a pretty pattern over the top.

                          33. Lemon Rice


                          • Juice of 1 lemon
                          • 3/4 cup sweetened almond milk
                          • 1/2 teaspoon ground cinnamon
                          • 2 tablespoons currants
                          • 1/4 cup short-grain brown rice
                          • Zest of 1 lemon


                          1. Zest a lemon and then juice it. Combine the almond milk, lemon juice, cinnamon and currants in a medium saucepan and bring it all to a boil.
                          2. Stir in the rice. Bring the liquid back to boil, cover the pot, reduce the heat to low and cook until the rice is soft, about 20 minutes. There should still be a bit of liquid left in the pot.
                          3. Divide the rice between serving bowls and top with the lemon zest.

                          Beverages & Smoothies

                          Tip for making a smoothie: Remember to start with the slowest speed at the blender and slowly amp it up. Otherwise the ingredients won’t blend together as good as they should.

                          34. Chocolate- Hemp milk


                          • 875ml of water
                          • 135g of hemp seeds
                          • 2 tablespoons of carob powder
                          • 2 tablespoons of date sugar


                          1. Blend all the ingredients together in a blender. Simple.

                          35. On-the-go Smoothie


                            • 1 very ripe banana
                            • 2 cups frozen fruit (I prefer raspberries)
                            • 1 cup nondairy milk (I prefer soy)


                            1. Combine all the ingredients in a blender. Blend for about 2 minutes.

                            36. Crunchy Smoothie


                            • 3/4 cup Breakfast Smoothie (see #2 Smoothie)
                            • 1/4 cup toasted dried oats
                            • Fresh berries


                            1. Layer 1/4 cup of the smoothie at the bottom of a glass.
                            2. Add a 2-tablespoon layer of oats next.
                            3. Followed by another 1/4 cup of smoothie, then the last 2 tablespoons oats.
                            4. Finish it off with the last 1/4 cup of smoothie.
                            5. Top with fresh berries. Crunchy and tasty.

                            37. Blueberry-Antioxidant-Smoothie


                            • 1 ripe banana
                            • 3 cups of cold water
                            • 1 cup of blueberries
                            • 1 tablespoon of flaxseeds
                            • 1 tablespoon of agave syrup / stevia sweetener
                            • 1 tablespoon of mashed rooibos


                            1. Combine all the ingredients in a blender.

                            38. Green Monster Smoothie


                              • 3/4 cup frozen strawberries
                              • 1/2 cup cucumber, peeled and sliced
                              • 1 large frozen banana, broken into pieces
                              • 1 1/2 cup vanilla almond milk (or alternate milk)
                              • 1 1/2 cups kale, loosely packed, stems removed (you can also use spinach)
                              • Large handful of spinach


                              1. Add the almond milk to a high-power blender and toss the banana pieces and kale in. Blend on high.
                              2. Add the strawberries and cucumber. Blend again until smooth.
                              3. Add in more almond milk and/or ice for desired consistency.

                              Credits: Ambitious Kitchen 

                              39. Apple Ginger Green Smoothie


                              • 2 cups kale loosely packed stems removed
                              • 1 in apple core removed cut chunks
                              • 2 celery stalks quartered
                              • 1/2 ripe banana
                              • 1/2 cup parsley
                              • 1/2 cup blueberries
                              • 1 inch piece ginger root quartered
                              • 1/2 teaspoon cinnamon
                              • 1 scoop protein powder
                              • 1 cup water or lemon juice
                              • Ice to taste


                              1. Place all ingredients except for the ice in a high speed blender and puree until smooth.
                              2. Add ice to taste and pulse until creamy and smooth.

                              Credits: The Lemon Bowl 

                              40. Fast Sport Drink


                                • 3 cups fresh-pressed fruit juice
                                • 1 cup water
                                • Pinch of sea salt


                                1. Mix all the ingredients together.

                                41. Mint-Carob Drink


                                • 3 dates, stoned
                                • 4 cups water
                                • 1 tablespoon agave syrup
                                • 2 teaspoons carob powder
                                • 1 teaspoon mint, dried
                                • 1 teaspoon coconut oil
                                • Pinch of salt


                                1. Mix all the ingredients together.

                                Featured photo credit: Stocksnap via


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                                Florian Wüest

                                Qualified and experienced fitness trainer and online coach.

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                                Last Updated on November 19, 2019

                                20 Time Management Tips to Super Boost Your Productivity

                                20 Time Management Tips to Super Boost Your Productivity

                                Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

                                If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

                                1. Create a Daily Plan

                                Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

                                2. Peg a Time Limit to Each Task

                                Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

                                3. Use a Calendar

                                Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

                                I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

                                Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

                                4. Use an Organizer

                                An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

                                These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.


                                5. Know Your Deadlines

                                When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

                                But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

                                6. Learn to Say “No”

                                Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

                                Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

                                7. Target to Be Early

                                When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

                                For appointments, strive to be early. For your deadlines, submit them earlier than required.

                                Learn from these tips about how to prepare yourself to be early, instead of just in time.

                                8. Time Box Your Activities

                                This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

                                You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.


                                9. Have a Clock Visibly Placed Before You

                                Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

                                10. Set Reminders 15 Minutes Before

                                Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

                                You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

                                11. Focus

                                Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

                                Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

                                Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

                                12. Block out Distractions

                                What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

                                I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

                                When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.


                                Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

                                13. Track Your Time Spent

                                When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

                                You can find more time tracking apps here and pick one that works for you.

                                14. Don’t Fuss About Unimportant Details

                                You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

                                Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

                                15. Prioritize

                                Since you can’t do everything, learn to prioritize the important and let go of the rest.

                                Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

                                16. Delegate

                                If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

                                When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)


                                17. Batch Similar Tasks Together

                                For related work, batch them together.

                                For example, my work can be categorized into these core groups:

                                1. writing (articles, my upcoming book)
                                2. coaching
                                3. workshop development
                                4. business development
                                5. administrative

                                I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

                                18. Eliminate Your Time Wasters

                                What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

                                One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

                                While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

                                19. Cut off When You Need To

                                The number one reason why things overrun is because you don’t cut off when you have to.

                                Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

                                20. Leave Buffer Time In-Between

                                Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

                                More Time Management Techniques

                                Featured photo credit: Unsplash via

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