Last Updated on February 21, 2018

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 January 17, 2019

                                8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                                8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                                In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                                Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                                Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                                Why Is It Hard to Live A Peaceful And Happy Life?

                                Our Habitat Has Become Too Technological

                                The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                                There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                                How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                                According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                                Too Many People Don’t Want to Unplug

                                Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                                The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                                Listen carefully:

                                We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.


                                The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                                Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                                8 Mindfulness Exercises to Start Practicing

                                There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                                Are you ready for it? Let’s go!

                                1. Pray Daily

                                You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                                When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                                Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                                Pray. You won’t regret it.[5]

                                2. Pay Attention to Your Inner Thoughts

                                A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                                By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                                Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.


                                If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                                This article can guide you to beat negative thoughts:

                                How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                                3. Smile Often

                                Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                                Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                                Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                                The moment that you smile unconsciously, you then know that you are truly happy.

                                4. Organize Your Working Desk

                                A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                                When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                                Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                                Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.


                                5. Celebrate Your Friend’s Victories

                                I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                                Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                                What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                                6. Listen to Your Spouse/Partner

                                God put someone in your life for a reason. You might as well listen to him or her.

                                I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                                I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                                7. Give Yourself a Break from Technology

                                You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                                How do you do that? This is my formula:

                                First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                                If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                                If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.


                                If you score more than 35, you need to take action immediately.

                                Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                                8. Go Exercise

                                Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                                The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                                You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                                12 Benefits of Regular Exercise You Should Know

                                The Bottom Line

                                It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                                It is possible to live a happy and peaceful life. It only depends on you.

                                Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                                More Resources About Mindfulness

                                Featured photo credit: Lesly Juarez via


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