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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

    Ingredients

    • 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

    Steps

    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

    Ingredients

    • 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

    Steps

    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

    Ingredients

    • 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

    Steps

    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

    Ingredients

    • 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

    Steps

    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

      Ingredients

      • 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

      Steps

      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

      Ingredients

      • 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

      Steps

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      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

        Ingredients

        • 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

        Steps

        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

        Ingredients

        • 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

        Steps

        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

          Ingredients

          • 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

          Steps

          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

          Ingredients

          • 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

          Steps

          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

          Ingredients

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

          Steps

          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

            Ingredients

            Crust:

            • 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

            Toppings:

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

            Steps

            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

            Ingredients

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

            Steps

            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

              Ingredients

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              • 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

              Steps

              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

              Ingredients

              • 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

              Steps

              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

              Ingredients

              • 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

              Steps

              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

                Ingredients:

                • 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

                Steps

                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

                Ingredients

                • 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

                Steps

                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

                Ingredients

                • 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

                Steps

                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

                Ingredients

                • 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

                Steps

                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 

                Sides

                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.

                Ingredients

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

                Steps

                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.

                Ingredients

                • 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

                Steps

                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

                  Ingredients

                  • 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

                  Steps

                  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.

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                  24. Banana Ice Cream

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

                  Ingredients

                  • Ripe Bananas

                  Steps

                  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

                    Ingredients

                    • 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)

                    Steps

                    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

                    Ingredients:

                    • 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

                    Steps:

                    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

                      Ingredients

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

                      Steps

                      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

                      Ingredients

                      • 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

                      Steps

                      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

                        Ingredients

                        • 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

                        Steps

                        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

                        Ingredients

                        • 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

                        Steps

                        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

                        Ingredients

                        • 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

                        Steps

                        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

                          Ingredients

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                          • 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

                          Steps

                          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

                          Ingredients

                          • 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

                          Steps

                          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

                          Ingredients

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

                          Steps

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

                          35. On-the-go Smoothie

                            Ingredients

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

                            Steps

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

                            36. Crunchy Smoothie

                            Ingredients

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

                            Steps

                            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

                            Ingredients

                            • 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

                            Steps

                            1. Combine all the ingredients in a blender.

                            38. Green Monster Smoothie

                              Ingredients

                              • 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

                              Steps

                              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

                              Ingredients

                              • 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

                              Steps

                              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

                                Ingredients

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

                                Steps

                                1. Mix all the ingredients together.

                                41. Mint-Carob Drink

                                Ingredients

                                • 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

                                Steps

                                1. Mix all the ingredients together.

                                Featured photo credit: Stocksnap via stocksnap.io

                                Reference

                                More by this author

                                Florian Wüest

                                Qualified and experienced fitness trainer and online coach.

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                                Last Updated on November 4, 2020

                                42 Practical Ways To Improve Yourself

                                42 Practical Ways To Improve Yourself

                                Are you someone who likes to grow? Do you constantly seek to improve yourself and become better?

                                If you do, then we have something in common.

                                I’m very passionate about personal growth. It was just 4 years ago when I discovered my passion for growing and helping others grow. At that time, I was 22 and in my final year of university. As I thought about the meaning of life, I realized there was nothing more meaningful than to pursue a life of development and betterment. It is through improving ourselves that we get the most out of life.

                                After a year and a half of actively pursuing growth and helping others to grow through my personal development blog, I realize there is never an end to the journey of self improvement.

                                The more I grow, the more I realize there is so much out there I don’t know, so much that I have to learn.

                                For sure, there is always something about ourselves we can improve on. The human potential is limitless, so it’s impossible to reach a point of no growth.

                                Whenever we think we are good, we can be even better.

                                As a passionate advocate of growth, I’m continuously looking for ways to self-improve. I’ve compiled 42 of my best tips which might be helpful in your personal growth journey. Some of them are simple steps which you can engage in immediately. Some are bigger steps which takes conscious effort to act on. Here they are:

                                1. Read a book every day.

                                Books are concentrated sources of wisdom. The more books you read, the more wisdom you expose yourself to.

                                What are some books you can start reading to enrich yourself? Some books I’ve read and found useful are Think and Grow Rich, Who Moved My Cheese, 7 Habits, The Science of Getting Rich and Living the 80/20 Way.

                                When you’re reading a book every day, you will feed your brain with more and more knowledge.

                                Here’re 5 really good books to read for self-improvement:

                                2. Learn a new language.

                                As a Singaporean Chinese, my main languages are English, Mandarin and Hokkien (a Chinese dialect). Out of interest, I took up language courses in the past few years such as Japanese and Bahasa Indonesian.

                                I realized learning a language is a whole new skill altogether and the process of acquainting with a new language and culture is a totally a mind-opening experience.

                                3. Pick up a new hobby.

                                Beyond just your usual favorite hobbies, is there something new you can pick up? Any new sport you can learn?

                                Examples are fencing, golf, rock climbing, football, canoeing, or ice skating.

                                Your new hobby can also be a recreational hobby. For example, pottery, Italian cooking, dancing, wine appreciation, web design, etc.

                                Learning something new requires you to stretch yourself in different aspects, whether physically, mentally or emotionally.

                                Here’re 20 hobbies to get you some new ideas

                                20 Productive Hobbies That Will Make You Smarter and Happier

                                4. Take up a new course.

                                Is there any new course you can join? Courses are a great way to gain new knowledge and skills.

                                It doesn’t have to be a long-term course – seminars or workshops serve their purpose too.

                                I’ve been to a few workshops and they have helped me gain new insights which I had not considered before.

                                In fact, anyone who wants to be a smarter learner should take this 20-minute FREE class: Spark Your Learning Genius. It will help supercharge your learning ability and pick up any skill faster!

                                5. Create an inspirational room.

                                Your environment sets the mood and tone for you. If you are living in an inspirational environment, you are going to be inspired every day.

                                In the past, I didn’t like my room at all because I thought it was messy and dull. A few years ago, I decided this was the end of it – I started on a “Mega Room Revamp” project and overhauled my room.

                                The end result? A room I totally relish being in and inspires me to be at my peak every day.


                                  Photo credit: Source

                                  6. Overcome your fears.

                                  All of us have fears. Fear of uncertainty, fear of public speaking, fear of risk… All our fears keep us in the same position and prevent us from growing.

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                                  Recognize that your fears reflect areas where you can grow. I always think of fears as the compass for growth.

                                  If I have a fear about something, it represents something I’ve yet to address, and addressing it helps me to grow.

                                  Learn How to Overcome Your Irrational Fears (That Stop You from Succeeding).

                                  7. Level up your skills.

                                  If you have played video games before, especially RPGs, you’ll know the concept of leveling up – gaining experience so you can be better and stronger.

                                  As a blogger, I’m constantly leveling up my writing skills. As a speaker, I’m constantly leveling up my public engagement abilities. What skills can you level up?

                                  8. Wake up early.

                                  Waking up early (say, 5-6am) has been acknowledged by many (Anthony Robbins, Robin Sharma, among other self-help gurus) to improve your productivity and your quality of life.

                                  I feel it’s because when you wake up early, your mindset is already set to continue the momentum and proactively live out the day.

                                  Not sure how to wake up early and feel energetic? These ideas will help:

                                  How to Get Motivated and Be Happy Every Day When You Wake Up

                                  9. Have a weekly exercise routine.

                                  A better you starts with being in better physical shape. I personally make it a point to jog at least 3 times a week, at least 30 minutes each time.

                                  You may want to mix it up with jogging, gym lessons and swimming for variation.

                                  Check out these 15 Tips to Restart the Exercise Habit (and How to Keep It).


                                    Photo credit: Source

                                    10. Start your life handbook.

                                    A life handbook is an idea I started 3 years ago.

                                    Basically, it’s a book which contains the essentials on how you can live your life to the fullest, such as your purpose, your values and goals. Sort of like your manual for your life.

                                    I started my life handbook since 2007 and it’s been a crucial enabler in my progress.

                                    11. Write a letter to your future self.

                                    What do you see yourself as 5 years from now? Will you be the same? Different? What kind of person will you be?

                                    Write a letter to your future self – 1 year from now will be a good start – and seal it.

                                    Make a date in your calendar to open it 1 year from now. Then start working to become the person you want to open that letter.

                                    12. Get out of your comfort zone.

                                    Real growth comes with hard work and sweat. Being too comfortable doesn’t help us grow, it makes us stagnate.

                                    What is your comfort zone? Do you stay in most of the time? Do you keep to your own space when out with other people?

                                    Shake your routine up. Do something different.

                                    By exposing yourself to a new context, you’re literally growing as you learn to act in new circumstances.

                                    13. Put someone up to a challenge.

                                    Competition is one of the best ways to grow. Set a challenge (weight loss, exercise, financial challenge, etc) and compete with an interested friend to see who achieves the target first.

                                    Through the process, both of you will gain more than if you were to set off on the target alone.

                                    14. Identify your blind spots.

                                    Scientifically, blind spots refer to areas our eyes are not capable of seeing. In personal development terms, blind spots are things about ourselves we are unaware of. Discovering our blind spots help us discover our areas of improvement.

                                    One exercise I use to discover my blind spots is to identify all the things/events/people that trigger me in a day — trigger meaning making me feel annoyed/weird/affected. These represent my blind spots.

                                    It’s always fun to do the exercise because I discover new things about myself, even if I may already think I know my own blind spots (but then they wouldn’t be blind spots would they?).

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                                    After that, I work on steps to address them.

                                    15. Ask for feedback.

                                    As much as we try to improve, we will always have blind spots. Asking for feedback gives us an additional perspective.

                                    Some people to approach will be friends, family, colleagues, boss, or even acquaintances, since they will have no preset bias and can give their feedback objectively.

                                    Learn more about how to ask for feedback and become a fast learner here!

                                    16. Stay focused with to-do lists.

                                    I start my day with a list of tasks I want to complete and this helps make me stay focused. In comparison, the days when I don’t do this end up being extremely unproductive.

                                    For example, part of my to-do list for today is to write a guest post at LifeHack.Org, and this is why I’m writing this now!

                                    Since my work requires me to use my computer all the time, I use Free Sticky Notes to manage my to-do lists. It’s really simple to use and it’s a freeware, so I recommend you check it out.

                                    17. Set Big Hairy Audacious Goals (BHAGs).

                                    I’m a big fan of setting BHAGs. BHAGs stretch you beyond your normal capacity since they are big and audacious – you wouldn’t think of attempting them normally.

                                    What are BHAGs you can embark on, which you’ll feel absolutely on top of the world once you complete them? Set them and start working on them.

                                    Learn How to Use SMART Goal to Become Highly Successful in Life.

                                    18. Acknowledge your flaws.

                                    Everyone has flaws. What’s most important is to understand them, acknowledge them, and address them.

                                    What do you think are your flaws? What are the flaws you can work on now? How do you want to address them?

                                    19. Get into action.

                                    The best way to learn and improve is to take action.

                                    What is something you have been meaning to do? How can you take action on it immediately?

                                    Waiting doesn’t get anything done. Taking action gives you immediate results to learn from.

                                    20. Learn from people who inspire you.

                                    Think about people you admire. People who inspire you. These people reflect certain qualities you want to have for yourself too.

                                    What are the qualities in them you want to have for yourself? How can you acquire these qualities?

                                    21. Quit a bad habit.

                                    Are there any bad habits you can lose? Oversleeping? Not exercising? Being late? Slouching? Nail biting? Smoking?

                                    Here’s some great advice from Lifehack’s CEO on hacking your habit loop to break bad habits and build good ones:

                                    How to Break a Habit and Hack the Habit Loop

                                    22. Cultivate a new habit.

                                    Some good new habits to cultivate include reading books (#1), waking up early (#8), exercising (#9), reading a new personal development article a day (#40) and meditating.

                                    Is there any other new habit you can cultivate to improve yourself?

                                    If you’re wondering how to make good habits stick, check out these tips:

                                    18 Tricks to Make New Habits Stick

                                    23. Avoid negative people.

                                    As Jim Rohn says,

                                    “You are the average of the 5 people you spend the most time with”.

                                    Wherever we go, there are bound to be negative people. Don’t spend too much of your time around them if you feel they drag you down.

                                    Not sure who are the toxic people in life? This article can help you:

                                    10 Toxic Persons You Should Just Get Rid Of

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                                    24. Learn to deal with difficult people.

                                    There are times when there are difficult people you can’t avoid, such as at your workplace, or when the person is part of your inner circle of contacts.

                                    Learn how to deal with them. These people management skills will go a long way in working with people in the future:

                                    How To Deal With Negative People

                                    25. Learn from your friends.

                                    Everyone has amazing qualities in them. It’s up to how we want to tap into them.

                                    With all the friends who surround you, they are going to have things you can learn from.

                                    Try thinking of a good friend right now. Think about just one quality they have which you want to adopt. How can you learn from them and adopt this skill for yourself?

                                    Speak to them if you need to. For sure, they will be more than happy to help!

                                    26. Start a journal.

                                    Journaling is a great way to gain better self-awareness. It’s a self-reflection process.

                                    As you write, clarify your thought process and read what you wrote from a third person’s perspective, you gain more insights about yourself.

                                    Your journal can be private or an online blog. I use my personal development blog as a personal journal too and I’ve learned a lot about myself through the past year of blogging.

                                    27. Start a blog about personal development.

                                    To help others grow, you need to first be walking the talk. There are expectations of you, both from yourself and from others, which you have to uphold.

                                    I run The Personal Excellence Blog, where I share my personal journey and insights on how to live a better life. Readers look toward my articles to improve themselves, which enforces to me that I need to keep improving, for myself and for the people I’m reaching out to.

                                    28. Get a mentor or coach.

                                    There’s no faster way to improve than to have someone work with you on your goals.

                                    Many of my clients approach me to coach them in their goals and they achieve significantly more results than if they had worked alone.

                                    If you’re looking for a mentor, don’t miss these tips:

                                    What to Look for in a Good Mentor

                                    29. Reduce the time you spend on chat programs.

                                    I realized having chat programs open at default result in a lot of wasted time. This time can be much better spent on other activities.

                                    The days when I don’t get on chat, I get a lot more done. I usually disable the auto start-up option in the chat programs and launch them when I do want to chat and really have the time for it.

                                    30. Learn chess (or any strategy game).

                                    I found chess is a terrific game to learn strategy and hone your brainpower. Not only do you have fun, you also get to exercise your analytical skills.

                                    You can also learn strategy from other board games or computer games, such as Othello, Chinese Chess, WarCraft, and so on.

                                    31. Stop watching TV.

                                    I’ve not been watching TV for pretty much 4 years and it’s been a very liberating experience. (Here’re 10 Reasons To Turn Off Your TV)

                                    I realized most of the programs and advertisements on mainstream TV are usually of a lower consciousness and not very empowering.

                                    In return, the time I’ve freed up from not watching TV is now constructively used for other purposes, such as connecting with close friends, doing work I enjoy, exercising, etc.

                                    32. Start a 30-day challenge.

                                    Set a goal and give yourself 30 days to achieve this. Your goal can be to stick with a new habit or something you’ve always wanted to do but have not.

                                    30 days is just enough time to strategize, plan, get into action, review and nail the goal.

                                    33. Meditate.

                                    Meditation helps to calm you and be more conscious. I also realized that during the nights when I meditate (before I sleep), I need lesser sleep. The clutter clearing process is very liberating.

                                    Have a try with this 5-minute Guide to Meditation: Anywhere, Anytime.

                                    34. Join Toastmasters (Learn public speaking).

                                    Interestingly, public speaking is the #1 fear in the world, with #2 being death.

                                    After I started public speaking as a personal development speaker/trainer, I’ve learned a lot about how to communicate better, present myself and engage people.

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                                    Toastmasters is an international organization that trains people in public speaking. Check out the Toastmaster clubs nearest you here.

                                    35. Befriend top people in their fields.

                                    These people have achieved their results because they have the right attitudes, skill sets and know-how. How better to learn than from the people who have been there and done that?

                                    Gain new insights from them on how you can improve and achieve the same results for yourself.

                                    36. Let go of the past.

                                    Is there any grievance or unhappiness from the past which you have been holding on? If so, it’s time to let it go.

                                    Holding on to them prevents you from moving on and becoming a better person. Break away from the past, forgive yourself, and move on.

                                    Just recently, I finally moved on from a past heartbreak of 5 years ago. The effect was liberating and very empowering, and I have never been happier.

                                    37. Start a business venture.

                                    Is there anything you have an interest in? Why not turn it into a venture and make money while learning at the same time?

                                    Starting a new venture requires you to be learn business management skills, develop business acumen and have a competitive edge.

                                    The process of starting and developing my personal development business has equipped me with many skills, such as self-discipline, leadership, organization and management.

                                    38. Show kindness to people around you.

                                    You can never be too kind to someone. In fact, most of us don’t show enough kindness to people around us.

                                    Being kind helps us to cultivate other qualities such as compassion, patience, and love.

                                    As you get back to your day after reading this article later on, start exuding more kindness to the people around you, and see how they react.

                                    Not only that, notice how you feel as you behave kindly to others. Chances are, you will feel even better than yourself.

                                    39. Reach out to the people who hate you.

                                    If you ever stand for something, you are going to get haters.

                                    It’s easy to hate the people who hate us. It’s much more challenging to love them back.

                                    Being able to forgive, let go and show love to these people requires magnanimity and an open heart.

                                    Is there anyone who dislikes or hates you in your life? If so, reach out to them. Show them love.

                                    Seek a resolution and get closure on past grievances. Even if they refuses to reciprocate, love them all the same. It’s much more liberating than to hate them back.

                                    40. Take a break.

                                    Have you been working too hard? Self-improvement is also about recognizing our need to take a break to walk the longer mile ahead. You can’t be driving a car if it has no petrol.

                                    Scheduling down time for yourself is important. Take some time off for yourself every week. Relax, rejuvenate and charge yourself up for what’s up ahead.

                                    41. Read at least 1 personal development article a day.

                                    Some of my readers make it a point to read at least one personal development article every day, which I think is a great habit.

                                    There are many terrific personal development blogs out there, some of which you can check here.

                                    42. Commit to your personal growth.

                                    I can be writing list articles with 10 ways, 25 ways, 42 ways or even 1,000 ways to improve yourself, but if you have no intention to commit to your personal growth, it doesn’t matter what I write.

                                    Nothing is going to get through. We are responsible for our personal growth — not anyone else. Not your mom, your dad, your friend, me or Lifehack.

                                    Make the decision to commit to your personal growth and embrace yourself to a life-long journey of growth and change. Kick off your growth by picking a few of the steps above and working on them.

                                    The results may not be immediate, but I promise you that as long as you keep to it, you’ll start seeing positive changes in yourself and your life.

                                    So here you are, 43 solid ways for self improvement. Pick one or a few to start doing today.

                                    If you want to see yourself improving, you must take some actions.

                                    More Self-Improvement Tips

                                    Featured photo credit: Unsplash via unsplash.com

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