Eat Smart & Beautiful - Be healthy

🥕 Healthy Oatmeal Carrot Muffins with Cream Filling

Ingredients (8–10 muffins):
Oat flakes (blended) – 120 g
Grated carrot – 150 g
Eggs – 2
Greek yogurt 2% – 100 g
Honey / syrup – 40 g
Olive or coconut oil – 20 g
Baking powder – 1 tsp
Cinnamon, vanilla, salt

Cream filling:
Philadelphia light – 150 g
Greek yogurt 2% – 80 g
Honey / syrup – 25 g
Lemon juice – 1 tsp

Method:
1️⃣ Blend oats into flour.
2️⃣ Mix eggs, yogurt, oil & honey.
3️⃣ Add oat flour, carrot, baking powder & spices.
4️⃣ Bake at 180°C (356°F) for 25–30 min. Cool completely.
5️⃣ Make a small hole and fill muffins with cream.

Nutrition (1 muffin):
🔸 Calories: ~195 kcal
🔸 Protein: ~7–8 g
🔸 Fat: ~10 g
🔸 Carbs: ~19–20 g

Healthy dessert • no refined sugar • great for meal prep 💛

🥗 Salmon Avocado Salad
Mixed greens, roasted salmon, avocado, cucumber, red onion, lemon–olive oil dressing.
👉Rich in omega-3 for glowing skin.

🍓 Berry Spinach Salad
Fresh spinach, strawberries, blueberries, feta cheese, nuts, light yogurt or lemon dressing.
👉Packed with antioxidants for healthy skin.

🥚 Egg & Chickpea Salad
Leafy greens, boiled eggs, chickpeas, cucumber, tomatoes, seeds, mustard-lemon dressing.
👉Protein and fiber to support gut health.

🥬 Detox Kale Salad
Kale, avocado, carrot, sunflower seeds, lemon juice, olive oil.
👉Supports digestion and natural detox.

Have a tasty lunch 🥗

🍳 Creamy Scrambled Eggs with Yogurt & Greens

🛒 Ingredients (1 serving):
🥚 Eggs — 2 pcs (≈100 g)
🥛 Greek yogurt 2% — 1 tbsp (≈30 g)
🍞 Toast bread — 1 slice (≈30 g)
🌿 Fresh greens — a handful
🧂 Salt & pepper

👩‍🍳 Method:

1. Whisk eggs with yogurt, salt & pepper.
2. Cook on low heat, stirring gently until creamy.
3. Toast the bread.
4. Serve scrambled eggs on toast, top with fresh greens.

📊 Approx. Nutrition (per serving):

Energy: ~270 kcal
Protein: ~18 g
Fat: ~17 g
Carbs: ~18 g

Fresh, balanced & perfect for a healthy breakfast ☀️

🐟 The Benefits of Eating Fish

Salmon
• High in Omega-3s
• Good for heart & brain
• Anti-inflammatory

Tuna
• Rich in protein
• Boosts metabolism
• Packed with vitamin B12 & iron

Cod
• Low-calorie option
• Supports bone health
• High in selenium

Mackerel
• Loaded with Omega-3s
• Improves brain function
• Rich in vitamin D

Why include fish in your diet?
✔ High in protein
✔ Rich in Omega-3 fatty acids
✔ Boosts immunity
✔ Supports heart & brain health

🍣 Salmon Sushi Boats in Napa Cabbage Leaves

Rice-free • Fresh • Light

🛒 Ingredients (2 servings):

🥬 Napa cabbage leaves — 6–8 small
🐟 Fresh or lightly cured salmon — 150 g
🥑 Avocado — 1/2 (≈70 g)
🥒 Cucumber — 1 small
🧀 Cream cheese (Philadelphia / light) — 60–80 g
🌱 Sesame seeds — 1–2 tsp
🥢 Soy sauce — to taste
🍋 Lime or lemon — optional

👩‍🍳 Method:
1.Wash and dry the cabbage leaves — they will form the “boats”.
2.Dice the salmon into small cubes.
3.Dice the avocado and cucumber.
4.Mix salmon, avocado, cucumber and cream cheese.
5.Spoon the filling into the cabbage leaves.
6.Sprinkle with sesame seeds and drizzle with soy sauce and lime 🍋.

📊 Approx. nutrition (per serving):
Calories: ~300–320 kcal
Protein: ~18–20 g
Fat: ~22–24 g
Carbs: ~6–8 g

💡 Why you’ll love it:
no rice, low-carb
rich in omega-3
fresh, light & Instagram-worthy ✨
perfect for healthy eating

🌿 Why green leaves matter
Spinach • Arugula • Romaine • Kale • Chinese cabbage • Mixed greens
✔ rich in vitamins & minerals
✔ support digestion
✔ boost immunity
✔ help metabolism
✔ low in calories, high in nutrients
Add greens to your meals every day 🥗💚

🥬 Chinese Cabbage Wraps

Light & Healthy Lunch

🛒 Ingredients (1 serving):

🥬 Chinese cabbage leaves — 3–4 large (≈120 g)
🍗 Chicken breast (boiled or roasted) — 120 g
🍅 Tomato — 1 medium (≈100 g)
🥒 Cucumber — 1 small (≈80 g)
🥑 Avocado — 1/4 (≈40 g)
🧀 Greek yogurt 2% — 2 tbsp (≈40 g)
🌿 Mustard or lemon juice — to taste
🧂 Salt & pepper

👩‍🍳 Method:

1. Wash and dry the cabbage leaves.
2. Slice the chicken into thin strips.
3. Chop vegetables and slice avocado.
4. Mix yogurt with mustard or lemon juice.
5. Fill cabbage leaves and gently roll into wraps 🌯.

📊 Approx. nutrition (per serving):

Calories: ~280–300 kcal
Protein: ~28–30 g
Fat: ~10–12 g
Carbs: ~12–15 g

🌱 Small seeds, big benefits

Add seeds to your salads, bowls, yogurt or toast —
a simple way to nourish your body every day ✨
A little goes a long way 💚

🥑 Avocado & Philadelphia Toast

Ingredients (1 serving):

🍞 White bread toast – 1 slice (~30 g)
🧀 Philadelphia – 1–2 tsp (~20 g)
🥑 Avocado – 1/2 (~50 g)
🍅 Tomato – 1 small (~50 g)
🥬 Fresh greens – a handful (~10 g)
🥚 Boiled egg – 1
🥢 Teriyaki sauce – 1 tsp (~5 ml)
🧂 Salt & pepper

Method:

1. Toast the bread 🍞.
2. Spread Philadelphia 🧀.
3. Add mashed avocado 🥑.
4. Top with greens 🥬, tomato slices 🍅, and boiled egg 🥚.
5. Drizzle teriyaki sauce 🥢, season with salt & pepper.

📊 Approx. per serving:

Calories: ~230–250 kcal
Protein: ~12–13 g ✅
Fat: ~17–18 g
Carbs: ~20–22 g

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💡 Tip:

Sprinkle pumpkin seeds or sesame for extra crunch and +2–3 g protein.

Use whole-grain bread for a more filling and healthy breakfast.

🥣 Chilled Beet Soup with Kefir & Sparkling Water

🍴 Ingredients (4–5 servings):
🥗 Marinated beets – 400 g (cubed or grated)
💧 Beet marinade – 50–100 ml (for color & flavor)
🥒 Cucumber – 2, diced
🌿 Fresh herbs (dill, parsley, green onion) – 1 bunch
🌶️ Radish – 6–8, thinly sliced
🥚 Boiled eggs – 4, chopped
🌟 Mustard – 2 tsp
🥛 Kefir – 1 L
💦 Sparkling water – 250 ml
🧂 Salt & pepper

👩‍🍳 Method:

1. Mix 🥗 beets + 🥒 cucumber + 🌶️ radish + 🌿 herbs.
2. Add 🌟 mustard, 🧂 salt & pepper.
3. Pour 🥛 kefir + 💦 sparkling water + 💧 beet marinade. Stir gently.
4. Chill 15–30 min 🧊.
5. Serve with 🥚 eggs & extra herbs 🌿.

🍽 Optional: Serve with boiled or lightly fried potatoes on a separate plate for extra texture and fullness. This is not included in the nutritional calculation.

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📊 Approx. per serving (~250 ml, without potatoes):

Calories: 180–200 kcal
Protein: 8–10 g
Fat: 7–8 g
Carbs: 15–18 g