Hey There, Blondies!

Flourless – peanut butter – dark chocolate chip yumminess! One of those great, healthy and easy recipes, where you can treat yourself or your friends, family and make them guess the main ingredient! Well.. surprise, surprise – it’s chickpeas! I know I wouldn’t believe it too, they taste aaa-mazing – tender in the center with a bit of a crackly crust on top!

So here is what you need for 8 pieces:

  • 1 can of chickpeas (240g)
  • 2 tbsp almond flour
  • 2 tbsp natural peanut butter
  • 3 tbsp agave syrup
  • 1 tsp vanilla extract
  • dark chocolate chips (~30g)

Yea, that is it! But if you fancy a nice topping, I would suggest:


Preheat your oven to 160′ C. Then all you need to do is drain, mash chick peas and mix all ingredients together. Scoop into a greased cute little pan and bake for ~20 min. They will look a little undercooked when you take them out, but they will firm up as they cool, and we definitely don’t want them to get too hard! Put a layer of peanut butter on the top and some fresh berries.

88 kcal per piece: 3g Protein • 14g Carbs • 2,5g Fat

Enjoy! 🙂 And as always – love to see your feedback ❤️

Egg Muffins

Well hello there, awesome breakfast idea! Easy to make, protein packed, great to grab on-the-go and looking sooo cute. Don’t even try to tell me you haven’t got enough time in the morning, these can be made the day before and still be great!  Here’s what you need for one muffin:

 

  • 15 g broccoli
  • 1 ring red bell pepper
  • 25 g turkey breast
  • 1 whole egg
  • a bit of chopped green onion
  • 1/4 tsp baking powder

 
Of course you need more than just one piece in your life, but this is easier to track the macros. So first of all multiply all ingredients by the number of muffins you would like to make. Preheat oven to 175’C. Grease muffin cups with coconut oil. Beat eggs together in a large bowl, put all other ingredients into prepared muffin cups, add some spices and pour egg mixture over evenly. Bake until muffins are set in the middle, about 18-20 min!

Macros for one egg muffin: 141 kcal • 15g Protein • 2g Carbs • 8g Fat

Enjoy your power breakfast! 🙂

Protein Pancakes

Don’t you just love the smell of pancakes in the morning? Yes, it’s me – the pancake-lover, with another pancake recipe. You might already know, I’m having bit of protein intake struggle, so this is just perfect breakfast option! Those of you who follow me on Instagram probably saw I got a new protein powder, which is absolutely awesome and I simply just want to add it to every possible meal I’m having, ever happened to any of you? 😀

I guess you know what I’m talking about, so for super delicious protein packed breakfast you will need:

  • 1 banana
  • 2 eggs
  • 1 scoop (25 g) of protein powder (I used Myprotein Cookies & Cream, which made them pretty much aaaamazing, but any other flavor will work as well)
  • 1 tsp baking powder (optional)

Exactly – as usually no grains involved!


Blend or mix mashed banana with 2 eggs and add the scoop of protein powder. Baking powder is optional, I like it because it adds that delicious looking fluffy-puff, but also without that they’re gonna be just great! Bake in coconut oil till nicely golden brown and top with some fresh berries. I am warning you they’re sooo yummy and easy to make, you might not want anything else for breakfast for the next week or so!

395 kcal – 33g Carbs – 12g Fat – 41g Protein per portion

Please let me know how you liked them, always super happy to see your recreations on Instagram, tag me @lindarudzite

Enjoy 🙂

Blueberry Muffins

Really want those muffins, but it’s not yet the time for a cheat meal and you don’t want to ruin your progress? If that’s the case, this recipe is just for you. Even more because blueberries are one of the superfoods you should implement in your diet every day. They are good for your eyes, full of fiber, vitamin C and helps to preserve memory function, keeps you healthy and feeling great from the inside out!

Here is what you will need for 10 muffins:

  • 1/2 cup coconut flour
  • 1/2 cup coconut oil
  • 1/4 cup oat milk (or coconut/almond milk)
  • 1/4 cup stevia
  • 1 banana (ripe and mashed)
  • 3 eggs
  • 2 tsp baking powder
  • 1 tsp vanilla extract
  • 1/2 tsp pink himalayan salt
  • 200g blueberries

Preheat your oven to 250 degrees. In a large bowl mix together all the ingredients, except blueberries. Once they all are incorporated, fold in the blueberries. Drop generous tablespoons of mixture onto a nonstick muffin tin. Bake at 250 degrees for 20-25 minutes till it looks nice and golden brown.

Enjoy the yumm-yumms 🙂

The Green Superfood Powder – Spirulina

Spirulina powder is one of my biggest findings lately, it could actually become my favorite food of the year, that’s how much I love it! Basically spirulina is a type of blue-green algae (cyanobacteria) found in most lakes and ponds, of course, when getting one, you should look for an organic spiraling powder, which is grown in supervised outdoor pools.

Now to the best part – health benefits:

  • It’s a protein powerhouse! Spirulina, by dry weight, has the highest concentration of protein found in any food
  • Contains 18 amino acids, including all 9 essential amino acids
  • Higher beta-carotene than carrots
  • Over 26 times higher in calcium than milk
  • The iron content of spirulina beats raw spinach
  • Improves immunity and helps ward off infection and chronic illnesses, such as cancer
  • My personal favorite – gives you more endurance and strength

  These are just some of the benefits you’ll get from spirulina, it does so much more, nourishing you at the deepest level possible. I usually implement 10 g in my diet every day. It can be sprinkled on salad, added to post-workout smoothies, breakfast greek yoghurt or porridge with fruit, feel free to use your imagination. Wherever you choose to add it, spirulina will make it super-green, in every way possible.

Power up your day with the green superfood powder! 🙂

Sources:

Spirulina | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/spirulina#ixzz3j4Ou7bSR 

http://www.mindbodygreen.com/0-17285/15-little-known-facts-about-the-worlds-most-magical-superfood.html

VS Peachy

July is already here and finally it is starting to feel like summer! Tanned skin, sunshine, great music, fresh air, morning jog in the park and the perfect outfit! Victorias Secret inspired, beautiful combination of colors – I want it all! 🙂Very Sexy Peachy

Yoga activewear
victoriassecret.com

Victoria s Secret sports bra
victoriassecret.com

Nike trainers
farfetch.com

Peanut-Banana Pancakes

There are endless upgrade versions of the two-ingredient pancakes and I feel like I have tried quite many of them, adding cottage cheese, oats, blueberries, chia seeds etc. They are so delicious and I, as a pancake-loving-person, can’t just get enough of them. This morning I tried to add peanuts, and honestly this is now my favorite pancake version so far. It was soooo good I simply had to share it with you guys. So here is what you need:

  • 1 banana
  • 2 eggs
  • 80 g blanched peanuts
  • 1 tsp vanilla extract
  • 2 tsp cinnamon
  • 2 tbsp water (optional)

 IMG_9230

First start with blending the peanuts till you get something like peanut meal, then just add all other ingredients, blend it together, bake on a pan in coconut oil ~ 3 min each side till nicely brown and enjoy the awesomeness 🙂

Experience The Experience

I am one of those people who have always talked about traveling the world when I grow up. But so far I have understood it’s nowhere near my daily list, unless somebody gives me generous gift in cash for my birthday, which by the way is in September, if anyone is wondering 😀 So today I wanted to share my experience with a little trip I went on last weekend. It was just a quick idea to go for a little road trip and turned out to be great! We went to Lithuania by car, which is basically 150 km away from my hometown, but the main thing I understood was it does not matter how far you go, most important – experience the experience! You don’t have to be rich to travel. And it doesn’t even have to be another country, sometimes all you have to do is go outside, there are so many things to enjoy in every place, which we do not appreciate in everyday rush. I want to share few photos of a place in a teeny tiny village which I absolutely fell in love with. The atmosphere was amazing, so quite and peaceful, hiding between houses, seemed like nobody had discovered it yet, which made it even better.

image1image3image2

If also your dream is to travel, but you don’t have the perfect circumstances, I hope this inspires you to go for your dream. Don’t wait for the perfect time, money or weather! Start exploring the world with what you have and start it NOW 🙂

New Season, New You – Paleo Diet

We all know very well – abs are made in the kitchen! When it comes to fitness goals, progress and seeing the results you have worked so hard for, nutrition plays a huge role. And if you are putting in effort to get the body you have always dreamed off, I cannot even stress enough how very, very important is to feed your body whole, unprocessed, nourishing foods that will make you feel healthy, happy and energized. To challenge myself to become the best version of me this summer, I’ve started the paleo or also known as the caveman diet. As I already had my healthy eating habits, going paleo for me mainly meant to cut off dairy and grain products. Now my nutrition plan basically consists of fruits, veggies, meat, seafood, nut&seeds and healthful oils.  
IMG_8565

Don’t know about you, but for me bloating or “food-pregnancy” how I like to call it was a huge concern. Waking up, feeling fit like VS model and going to bed looking Vinnie the Pooh was quite often scenario. I assume dairy was the bad boy responsible for this daily transformation, because in the last two weeks the bloating problem has dramatically reduced. I suppose this can be explained with the high fiber amount that paleo diet provides. So far I am very happy with this new challenge I have set to myself and I’m looking forward to feeling new changes and improvements. Summer is the perfect time to start something new and healthy, because there are so many fresh fruit and veggies in every local market and it is very exciting to try so many new recipes that include fresh and healthy ingredients.

IMG_8735

If you have any questions about the nutrition plan and fitness program that I’m currently
using feel free to send me an e-mail or write in comments below!
New season, new you! Make this summer a good one 🙂

Rainy Summer Day Wishlist

When it comes to working out, nice clothes are always a good motivation. What I like to do is create a wishlist and then reward myself with some pieces after successfully completing a goal. For example working out 5 times a week and eating healthy for a month, it works for mw quite well, as I tend to be a shopaholic sometimes..
Here I have picked few of my favorite pieces from Nike that are on my summer wishlist for a rainy day, as I feel it’s raining every day now. The classic black&white with a pop of beautiful light blue, which I’m loving at the moment. And  the sports bra which you may have already seen in my photos – highly recommend!
All details and links below. Hope you’ll get some inspiration! 🙂
Gym day

The Good Chocolate Brownies

These brownies are so delicious, you will never believe they’re made of healthy ingredients. Fudgy, chewy and moist are the perfect three words to describe the good chocolate brownies! I suggest to make them for your friends or family members and ask them to guess the ingredients – so much fun! And the reaction when they find out the main ingredient is beans – hilarious! So here is what you’ll need:

  • 250g organic black beans
  • 2 tbsp cocoa powder
  • 1/4 cup dry oats
  • 1 tsp baking powder
  • 1/2 cup agave syrup
  • 2 tbsp coconut oil
  • 2 tsp vanilla extract
  • 50g dark chocolate (70% – 90%)
  • + you can add crushed nuts for a little extra crunch

IMG_7912

First of all preheat oven to 180’. Chop the chocolate in small pieces to make chips. Mash the black beans with all other ingredients in a large bowl. Pour the mixture into a baking tin and cook for 25 – 30 min. Then top with some fresh berries of your choice and enjoy the chocolatey awesomeness 🙂

Quick & Easy Potato Fritters

This basically happened because I am writing my thesis at the moment and don’t have time for anything in my life, including grocery shopping. That means all you gonna need is all I could find at home.. and that’s not much:

  • 1 large sweet potato
  • 3 eggs
  • 2 tbsp brown rice flour, or any kind of good flour

Start by peeling and shredding the potato, squeeze off all moisture and mix together with eggs and flour, add some spices if you desire. Cook in coconut oil ~ 5 min each side, or till nicely brown. Top with a greek yoghurt, green onion or fresh veggies by your choice.

Enjoy your healthy, super quick & easy meal 🙂

Start Eating Healthier

You are what you eat, so don’t be cheap, fast, easy or fake! Have you been thinking about starting to eat healthy for a while, but just don’t know where and how to start? Willing to change something is the first big step. You have to understand, it won’t happen over night, it will take time and patience, but I promise, it’s definitely worth it! Therefore I want to share with you some of the things I have implemented in my daily routine:

  1. Cut down on sugar – but do it slowly, reduce the amount of sugar you add to tee/coffee, also read the food labels and choose the food options that are unsweetened or with reduced sugar.
  2. Drink water – and learn to enjoy it! First of all it will put you in a good mood, I usually start my day with a warm glass of water infused with lemon – it is amazing! Water also promotes weight loss, improves skin, flushes out toxins and much more. Not sure how much water you need? I found my ideal water intake amount here.
  3.  Built your own eating habits – try to eat at the same time every day and the most important – never ever skip a meal, as your body will get the signal that “bad times” are coming and will start to store fat in your body, and we definitely don’t want that, right? My daily plan is breakfast-snack-lunch-snack-dinner, with 3 hour interval between each.
  4. Food swatches – next time you go to grocery store, remember to choose the healthier option:
  • regular pastawhole wheat pasta, spinach-egg pasta
  • white ricebrown rice, quinoa
  • regular potatosweet potato 
  • white flouralmond, coconut flour
  • white breadwhole wheat/rye bread
  • black tea/coffeegreen tea
  • butter avocado puree
  • sweetened yogurtgreek yogurt with berries
  • processed nut butterhome made nut butter
  • milk chocolatedark chocolate (70% – 90% cacao powder)
  • sweetened snacks/barsfruits and berries
  • sour cremegreek yogurt
  • fruit juicefruit water
  • sugarstevia/vanilla extract 
  • sweetened breakfast cerealwhole grain cereal/ oatmeal with fresh berries
  • …and don’t forget your veggies!

5. Go food shopping once or twice a week, make a list and don’t go hungry! Passing by aisle full of Milka chocolates can be quite risky for me, so I simply reduce the risk in my life: don’t see them, don’t want them 😀 And most important, remember that every time you eat it is an opportunity to nourish your body.

Hope you found some helpful tips & have a lovely day 🙂

Fitness Photo Shoot

I am so excited to share my first fitness photo shoot with you! Of course I was not sure if I am ready for this, since I am such an enthusiast only for three months, but I finished BBG and that is something to be proud of, right? So I just did it! And I am happy about it! Full stop! BUT as you probably know photo shooting has more than one person involved. I do have a little experience with fashion photo shooting and believe me when I say that nothing can ruin a photo more than awkward vibes in the air 😀  I want to say this definitely was not the case. It was great first this kind of experience with an amazing new photographer Maija Rutka. Such a positive and fun personality, with a passion for photography and so many creative ideas, I would call it a talent – see for yourself 🙂

DSC_1171

DSC_0999

DSC_1028

DSC_1190

DSC_0944-2 copy

DSC_1085

DSC_1247

DSC_1146 copy

Of course this is not all of them, I have saved some more for the future posts 🙂

Have a lovely weekend!

Sweet Potato Oat Bites

Simple and healthy – my favorite word combination when it comes to food. Full of cinnamon goodness and definitely will satisfy any sweet tooth. Extremely useful now, at the Easter time, when all I want to do is eat all those pretty chocolate eggs and bunnies at supermarkets. There are endless combinations of oat bites, but in this case you will need:

  • 1 large baked and peeled sweet potato
  • 1/2 cup dried apricots (or any other dried fruit by your choice)
  • 30g grated dark chocolate (90% cocoa)
  • 2 tsp cinnamon
  • 1 cup oats

IMG_7178

  1. Mash potato with a fork
  2. Add rolled oats, dried fruit and 1 teaspoon cinnamon
  3. Roll into balls and keep refrigerated
  4. Before serving cover each ball in cinnamon and grated dark chocolate.

P.S. to make it even more chocolatey you can add dark chocolate chips instead of dried fruit!

Happy Easter everyone, stay healthy! 🙂

Homemade Almond Butter

I used to be a peanut butter lover, until I discovered almond butter, but of course they both have a place in a healthy diet. Almond butter has a nutritional advantage over peanut butter due to it’s vitamin E, magnesium and iron content, but actually for me almond butter simply just tastes better 🙂 The best thing about any home made nut butter is no sugar and artificial ingredients, only pure goodness. To make your own amazing almond butter at home you will need:

  • 2 cups dry roasted almonds
  • 2 tbsp coconut oil
  • some patience 🙂

IMG_7261    IMG_7264

Add almonds to a food processor or blender, process till they grind into a fine powder and here you will need the patience. Depending on your food processor or blender, you will have to stop a few times to scrape ground almonds on the side, but no worries it didn’t take too much time ~ 15 min -20 min till finished. When you have no more ground almonds on sides, add coconut oil and process few more min till it has beautiful and creamy consistency. And there you go – healthy almond butter! You can make it more fun with adding cinnamon, agave syrup or pure vanilla extract, as you desire! To all my nut butter loving friends – hope you’ll give it a try, and we will never meet at a nut butter shelf in supermarket again 😀

Enjoy! 🙂

Guilt-free Chocolate Mousse

Honestly this feels like having a cheat meal, or how I like to call it – a treat meal, but it’s not! I mean Chocolate Mousse can be healthy? And easy to make? Well then, byeee forever Nutella cravings!! I’m so happy I made it, felt like I have to share it with others and if you haven’t tried it yet.. well I suggest you should! Besides you only need 3 ingredients:

  • 1 avocado
  • 2 tbsp raw cocoa powder
  • 1 tbsp agave syrup

IMG_7201

Combine ingredients in a food processor and pulse until completely smooth, you can even make it more delicious and add peanut butter or fresh berries. I had it with my morning oatmeal, but you can also have it on a toast or with fruit, your free choice, it will be heavenly delicious either way!
Enjoy! 🙂

Healthy Banana-Oaties

Woke up on a Saturday morning feeling very creative, so I put that positive energy to work. The result was delicious healthy cookies made basically from banana, egg and cup of oats. I made each one of them with different flavors, because it is fun! 🙂 It was a total improvisation, but as I posted picture on my Instagram, many recipe requests came up.

IMG_6917

Ingredients:

  • 1 banana
  • 1 egg
  • 1 cup of whole grain oats
  • 1 tbs brown rice (or coconut) flour
  • 1 tsp baking powder
  • 1 tsp agave syrup

First separate egg white from yolk and whip the egg white. Whip the yolk and banana together, mix with all the dry ingredients and add the whipped egg whites. At the end add agave syrup and then season them as you wish! My flavors this time were:

  • Goji berry
  • Chia seeds
  • Dates & coconut
  • Raw Cocoa powder
  • Apple bits

IMG_6919_Fotor

But cinnamon, vanilla, blueberries and any other your favorite flavors would go great with these cookies. Bake till golden brown (~25 min) in 175C. If you’ll try them, hope you’ll enjoy as much as I did. It’s such a lovely way to use your creative energy and make something good for your body!

Have a nice little treat for yourself 🙂

Delicious Zucchini Fritters

I have to warn you.. these are AMAZING! The recipe is inspired by Kayla Itsiness Blog, but I made a few adjustments. These fritters are very easy to make and they are low in calories, so sounds like a win-win to me!

IMG_6311

Ingredients:

  • 5 zucchini (grated)
  • 1/4 cup brown rice flour (you can also use coconut or almond flour)
  • 1 egg beaten
  • 1 tsp sea salt
  • 1tsp black pepper
  • Coconut oil for cooking
  • 1/2 cup greek yoghurt
  • 1 tbs chopped fresh green onion

First you have to squeeze the moisture out of the shredded zucchini, then sprinkle with salt, toss well and leave for few minutes.

Transfer to a clean bowl and add egg, pepper and flour, stir to combine. Then cook in coconut oil on low-medium heat each side 3-6 min or till nicely browned.

Mix the greek yoghurt and green onion, serve on zucchini fritters and enjoy your healthy meal 🙂

Healthy Sunday Pancakes For A Family Breakfast

There is no better way to surprise your loved ones by making healthy pancakes on a sunny Sunday morning. These ones for my family breakfast were super easy to make and, of course, great for your body.

IMG_6827Ingredients:

  • 2 bananas
  • 4 eggs
  • 100g low fat cottage cheese
  • 1 cup full grain oats
  • 1 teaspoon cinnamon

Mix all ingredients in a blender, cook each side 2-5 min or until nicely browned, repeat till you have used all the pancake mixture! Super easy! After that all that you have to do is top with some fresh fruit&berries or greek yoghurt by your choice. For 2 people simply use half of the amount of ingredients.

Enjoy 🙂