Energy food is what I need for uplifting during a dismal January and February, this is my typical menu on a good day. This means I have planed ahead what I am going to eat, creating a list of ingredients, shopping over weekend, soaking the beans and grains, chopping veggies and even cooking some of it in advance ....
Breakfast: smoothie made of pre soaked oats, banana, spinach, blueberries and ground seeds.
Lunch: Hummus, flat breads and sliced veggies.
Dinner: Quinoa, green beans, avocado, tomatoes, fresh chili pepper and walnuts.
To make the smoothie ( serve 2 ) you will need:
1/3 cup porridge oats
1 banana
handful of spinach leaves
handful of blueberries
1 Tbsp omega mix seeds
300 ml cold water, more or less
Blitz all the ingredients in a blender for 30 seconds.
To make the hummus you will need:
300 gr cooked chickpeas,
3 Tbsp olive oil,
salt and pepper
juice of half lemon
1 Tbsp tahini
a few sun dried tomatoes, optional
Blitz the ingredients together in a blender until you get the consistency you want.
The flat breads are made of 200 gr wholemeal flour, 1 tsp baking powder, 1/2 tsp salt,
40 gr melted butter and 120 ml warm water.
Mix up all the ingredients using a electric hand mixer.
Leave the mixture on room temperature for 2 hours.
Divide the dough into ten and roll each one to get a flat round disk.
Heat a non stick frying pan and dry fry the breads for 30 sec on each side.
To make this quinoa dish you will need:
1 cup of cooked quinoa or 1/2 cup of dry ( cook it by following the instruction on the packet )
handful of green beans
1 fresh chili,
handful of chopped nuts
handful of tomatoes
one avocado, cubed or sliced
olive oil, salt pepper and parsley
Thanks for reading! I would appreciate any comments or suggestions from you.
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