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Because being healthy bring happiness. Here you're going to find information that can help you to be healthy and happy.

27/12/2020

😋Mini strudels 4 ways recipe

📝Ingredients
for 8 servings

🔴STRUDELS

🔹2 sheets frozen puff pastry, thawed
🔹1 large egg, beaten

🔵BLUEBERRY PEACH FILLING

🔹2 tablespoons peach jam
🔹2 tablespoons blueberry

🟠CRANBERRY ORANGE FILLING

🔸2 tablespoons orange marmalade
🔸2 tablespoons fresh cranberries

🟤HAM AND SWISS FILLING

🔸2 slices swiss cheese, quartered
🔸2 slices ham, quartered
🔸½ teaspoon freshly ground black pepper

🟢PROSCIUTTO AND ASPARAGUS FILLING

🔹4 slices prosciutto
🔹10 pieces asparagus, cut into 2 in pieces (5 cm)
🔹½ teaspoon freshly ground black pepper

Nutrition Info🔎
▪️Calories 386
▪️Fat 24g
▪️Carbs 35g
▪️Fiber 1g
▪️Sugar 5g
▪️Protein 6g

Credits: @ L.A. California

22/12/2020

🎄🧁Christmas muffins

📝Ingredients
for 12 muffins

🔸3 eggs
🔸½ cup greek yogurt
🔸½ cup maple syrup(168 g)
🔸¼ cup milk(60 mL)
🔸1 teaspoon vanilla extract
🔸2 carrots, shredded
🔸1 ½ cups whole wheat flour(195 g)
🔸1 ¾ teaspoons baking powder
🔸1 ½ teaspoons ground cinnamon

FROSTING

🔹8 oz light cream cheese(225 g), softened
🔹¼ cup maple syrup(84 g)
🔹1 teaspoon vanilla extract

🔎Nutrition Info

👨🏼‍🍳Preparation

1️⃣Preheat oven to 350°F (175°C).

2️⃣In a large bowl, whisk the eggs until light and fluffy.

3️⃣Add in the Greek yogurt and whisk again until the mixture is smooth and fluffy.

4️⃣Pour in the maple syrup, milk, and vanilla extract. Beat the mixture again until smooth.

5️⃣Add the shredded carrots, whole wheat flour, baking powder, and cinnamon over the wet ingredients. Using a rubber spatula, fold the wet and dry ingredients together just until combined.

6️⃣Using a medium ice cream scoop, portion the batter into a greased 12-cup muffin tin.
Bake for 20 minutes, until the muffins have risen and set.

7️⃣For the frosting, beat the cream cheese in a small bowl until smooth.

8️⃣Add in the maple syrup and vanilla and beat again until the mixture is well combined.

9️⃣Once the muffins have cooled, use a small ice cream scoop to spoon a bit of the frosting on top of the muffins.

1️⃣0️⃣Gently tap the muffins on the counter to smooth out the layer of frosting on top.

1️⃣1️⃣Enjoy!

📸

20/12/2020

⛄Christmas snack 🌠

📝Ingredients
for 6 servings

🎄8 oz cream cheese(225 g), softened
🎄1 ½ cups shredded sharp cheddar cheese(150 g)
🎄⅓ cup dried cranberry(40 g)
🎄⅓ cup chopped pecan(40 g), plus more for coating
🎄¼ cup sliced green onion(50 g)
🎄1 package crackers, for serving

👩‍🍳preparation

1️⃣Mix softened cream cheese, sharp cheddar, dried cranberries, pecans, and green onions until well-combined.

2️⃣Form into a ball, then roll in more chopped pecans to coat.

3️⃣Serve with crackers of your choice.

4️⃣Enjoy!

🔎Nutrition Info
🎄Calories 229
🎄Fat 19g
🎄Carbs 7g
🎄Fiber 1g
🎄Sugar 5g
🎄Protein 6g

🎥Credits:

17/12/2020

🎄Hanging Gingerbread Biscuits

📝Ingredients
for 30 biscuits

🎄1 cup butter(225 g), softened
🎄1 ½ cups light brown sugar(330 g)
🎄1 egg
🎄2 ¾ cups plain flour(340 g)
🎄1 teaspoon baking powder
🎄½ teaspoon salt
🎄½ teaspoon nutmeg
🎄2 teaspoons cinnamon
🎄3 teaspoons ground ginger
🎄white chocolate, or icing to decorate

👨🏼‍🍳Preparation

1️⃣Beat the butter and brown sugar together until fully mixed.

2️⃣Add 1 egg and mix until smooth. Set aside.
Sift together the flour, baking powder, salt, and spices into a large bowl.

3️⃣Add the butter mixture made earlier and incorporate until a stiff dough is formed.

4️⃣Roll out between two pieces of clingfilm until about 3 mm (⅛ inch) thick. Refrigerate for 30 minutes.

5️⃣Preheat oven to 350°F (180°C).

6️⃣Cut out the shapes you would like with a cookie cutter and place on a baking tray lined with paper.

7️⃣Use a small cocktail stick to create a small hole in each biscuit for the ribbon.

8️⃣Bake for 8-10 minutes until golden brown. Cool on the tray for two minutes, opening up the hole again if closed while baking.

9️⃣Transfer to a wire rack and let cool completely.

1️⃣0️⃣Decorate with chocolate or icing sugar, and use string/ribbon to hang off your tree.

1️⃣1️⃣Enjoy!

🔎Nutrition Info

🎄Calories 110
🎄Fat 6g
🎄Carbs 12g
🎄Fiber 0g
🎄Sugar 4g
🎄Protein 1g

Credits:

15/12/2020

🎄 Christmas Tree Pull-Apart Bread 😋

👨🏼‍🍳Preparation

1️⃣Preheat the oven to 400°F (200°C).

2️⃣Flip a baking sheet upside down and place a piece of parchment paper on top.

3️⃣Set aside.
In a medium bowl, combine the cream cheese, sour cream, and Club House ranch dip seasoning.

4️⃣ Stir until well mixed. Fold in the spinach. Set aside.

5️⃣Roll out the tube of pizza dough on a piece of parchment paper set on a flat surface.

6️⃣Using a pizza cutter or knife, cut from a bottom corner to the center of the top.

7️⃣ Repeat on the other side so you have 1 full triangle and 2 halves of a triangle on either side.

8️⃣Transfer both side-triangle pieces to the prepared baking sheet. Pinch the middle seam to seal and stretch the dough to form a single triangle.

9️⃣Spread the spinach dip over a side of the triangle.
Spread the pesto over the other side of the triangle.
Flip the remaining dough triangle on top of the filling and remove the parchment from the top.

1️⃣0️⃣Stretch the dough to cover completely.
Using a pizza cutter or knife, make horizontal slices about 1 inch apart from the top to bottom, leaving the middle “trunk” of the tree intact.

1️⃣1️⃣Pull the strips outwards and twist.
In a small bowl, mix the melted butter and garlic and brush over the tree.

1️⃣2️⃣Sprinkle with the Club House Italian herbs and shredded Parmesan cheese.

1️⃣3️⃣Bake the tree for 12-15 minutes, or until golden brown and the cheese has melted.

1️⃣4️⃣Serve with marinara sauce.

1️⃣5️⃣Enjoy!

Calories 225😱
Fat 14g
Carbs 18g
Fiber 1g
Sugar 1g
Protein 6g

Credits: @ L.A. California

02/09/2020

🤔Micronutrients? What are these?

🥔🥑🥩We always talk about macronutrients and the need to include them in our diet.

😮However we also need to consume micronutrients such as:

🔹Vitamins and
🔹minerals.

Which we can find in 🥬vegetables and fruits🍎

The importance to include them in our diet, is because even that they are needed in a minuscule amounts, the consequences of their absence are severe.
📸

31/08/2020

Which fruit should I eat?

😌🍎I had already told you how beneficial it is for us to consume fruits, and even the WHO invites us to consume it to be healthy💪🏻❤️

🤷🏻‍♀️However there are different types of fruits, some are sweeter than others so we can use this knowledge to our own favor

✅If we are in the maintenance phase, so we are NOT looking to gain or lose weight, we can consume any kind of fruit🍓🍒🍎🍑🍌🍉🍇🍍🥭🥥🍑🥝

✅But if you are trying to LOSE WEIGHT and are in a caloric deficit you should better consume fruits such as strawberries🍓, blackberries, raspberries, since they have
🔹High content of fiber and
🔹Low amount of sugar

🍎Other option can be apples, which are also

🔹high in fiber and
🔹 help control appetite

So,now you know, which one are you going to eat more?

29/08/2020

How many of you love yogurt? 🙋🏻‍♂️🙋🏻‍♀️

Here you have a very easy snack idea 😱

Have you tried it?
Credits:

26/08/2020

🤔Have you practiced some of these tips?

👇Tag someone who want to start a healthy lifestyle 💪🏻

👇Comment if you have other tips to share?

@ L.A California

24/08/2020

Obstacles to cooking at home and the solutions

Time⏱️

😕Many people say that they have not time to cook and eat healthy

😁The solution for these obstacle can be prepared ahead, use Sundays to prepare for the all week

Energy😓

🙍🏻‍♀️You don’t have to do it alone
👨‍👩‍👧‍👦Share the work and use the time to share with the family

Skill 🤷🏻‍♀️

👎🏻Some people prefer eat everyday outside because"they don't have the skill to cook"

💪🏻Don’t worry about that, skills improve over time, and you can find courses online or watch videos to follow step by step
👆🏻As more as you practice as better you will

Money💰

☺️Do the best you can with the resources available to you

✨Start eating better today I know you can ✨

Do you have any questions? You can tell me 👉🏻DM
❤️I will love to connect with you
📸Mariana Medvedeva

22/08/2020

📸 Hagelund

@ L.A California

21/08/2020

🤔In which food we find Carbohydrates?

Mainly in food with starch as
🔹Grains
🔹Cereals
🔹Battata
🔹Potatos
🔹Etc

🍒In fruits and 🥛dairy

🥦 Is also found in vegetables, nuts, seeds, but in minor quantities

Which one is your favorite? 😍

20/08/2020

📊How many calories does each macronutrient provide?🤔

☺️First, it is important to remember what the macronutrients are:

1️⃣Carbohydrates
2️⃣Proteins
3️⃣ Fats
All of them provide energy to our body

But in what proportion? 🤔

✅Carbohydrates provide 4 calories per gram
✅ Proteins provide 4 calories per gram
✅Fats provide 9 calories per gram

To keep us healthy it is important to consume in a moderate way all of this macros and combine them in a smart way.

Which one of these do to eat more? 🤔

📸

💪

17/08/2020

Benefits of Bell peppers

Bell Peppers contains micronutrients such as

🔹 Minerals:
➖Phosphorus
➖ Magnesium
➖Potassium
➖ Calcium

🔹 Vitamins
➖C
➖E
➖A
➖B12
➖B2
➖B3
➖B6

😱 It acts as a great antioxidant due to vitamin E that contains

💊 It has an analgesic power

🔥The spicy varieties help to burn fat.

📈 Its high iron content helps to prevent iron deficiency anemia.

💧It can regulate body fluids because of the potassium it contains

Comment if you like bell peppers👇🏻

📸

15/08/2020

Healthy snack idea 😋

🔸1 Apple 🍎

52 kcal
1mg sodium
107 mg potassium
14 g carbohydrates
2,4 g fiber
10 g sugar
0,3 protein
Also are rich in vitamin A, Calcium, vitamin C and magnesium

🔸🥜17g unsalted peanuts 100kcal

🔸5g granola (1 🥄)
19,6 kcal
Credits:

❣️

15/08/2020

Honey Lime Shrimp 🍤 (UNDER 300 calories)😱

🟢 INGREDIENTS 📝 (for 4 servings)

🔹 oil, to taste
🔹 1 lb raw shrimp(455 g), peeled and deveined
🔹 salt, to taste
🔹 pepper, to taste
🔹 2 teaspoons garlic, minced, separate in half
🔹 ¼ cup honey(85 g)
🔹 1 lime, juiced
🔹 1 lb asparagus(455 g), sliced
🔹 1 red bell pepper, sliced

🟢 NUTRITION INFO 🔎 (based on one serving size)

🔸 Calories 266
🔸 Fat 9g
🔸 Carbs 27g
🔸 Fiber 2g
🔸 Sugar 23g
🔸 Protein 25g

🟢 PREPARATION 👨🏼‍🍳👩🏾‍🍳

1️⃣ Heat oil in a large skillet over medium-high heat.

2️⃣ Add shrimp, salt, pepper, 1 teaspoon of garlic, honey and lime juice. Mix well. Cook for 2 minutes, or until bottom of shrimp turns pink and opaque.

3️⃣ Flip the shrimp and cook an additional 2 minutes or until shrimp are fully pink and there are no gray bits. Remove shrimp from skillet and set aside.

4️⃣ In a fresh skillet (or you can clean out the same one), add oil and sauté the asparagus and bell pepper with salt, pepper, and the remaining garlic.

5️⃣ When the asparagus and bell pepper have reached your desired doneness, add the shrimp back into the skillet and combine.

6️⃣ Serve immediately.

7️⃣ Enjoy!

🎥📝 Credits:

14/08/2020

🤔Have you tried this idea?

I made it yesterday as a snack and I liked🤩
Credits:

🍲

14/08/2020

3 benefits of COCOA 🍫😋

1️⃣ It is rich in polyphenols
(Antioxidants), vitamin E, B1 and B2, as well as Magnesium (Antidepressant and tranquilizer) ✅

2️⃣ It contains STEARIC ACID, that once ingested is transformed into OLEIC ACID, which helps to:
✅ REDUCE bad cholesterol (LDL) 📉
✅ INCREASE good cholesterol(HDL) 📈

Making it as a great ally of the heart ❤️

3️⃣ The different components of cocoa contribute to REDUCE blood pressure 📉 which helps to prevent cardiovascular disorders. 👌🏼

🔹NOTE🔹 The problem is that the majority of chocolates (the most common form of cocoa consumption) contain a HIGH amount of fats and sugars, which makes it not recommended for people with a tendency to obesity, sedentarism and diabetic. This should be consumed in MODERATION and with the BIGGEST possible proportion of cocoa. 👌🏼👌🏼

📸 By: Ella Olsson on Pexels

13/08/2020

👩‍🍳Fundamental ingredients to prepared food

🔸Olive oil
🔸Onions🧅
🔸Garlic🧄
🔸Lemons🍋
🔸Sugar
🔸Salt🧂

🥘They can transform any fresh food into a meal, and allows us to apply the same cooking principles to many different foods 😱

Which other would you add?🤔
📸Mariana Medvedeva

10/07/2020

Did you know that avocado is a fruit and have more potassium than a banana?
Is amazin how good are they for us
Avocados provide 5 grams of monounsaturated fat per serving and 160 calories in 100gr.
They have GOOD FATS for our health if we eat it whith moderation.
Here you have a creative way to eat avocado in your breakfast,
have you tried?

# #

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