Clean Treat

The High-Protein Breakfast I Make on Repeat 🥚🐟

Ingredients
▶️ 3 large boiled eggs
▶️ 1 can tuna, well drained (about 140 g drained)
▶️ ½ cup finely chopped cucumber
▶️ 2 tbsp finely chopped red onion
▶️ 2 tbsp fresh parsley, chopped
▶️ 1 tbsp Greek yogurt
▶️ Sea salt, to taste
▶️ Black pepper, to taste
▶️ Paprika, to taste
▶️ Lettuce leaves or whole-grain bread, for serving

Preparation
1. Peel the boiled eggs and add them to a bowl.
2. Mash the eggs well with a fork.
3. Add the well-drained tuna, chopped cucumber, red onion, and parsley.
4. Add the Greek yogurt, sea salt, black pepper, and paprika.
5. Mix everything thoroughly until well combined.
6. Spoon the mixture onto lettuce leaves or spread it over a slice of whole-grain bread.
7. Serve immediately.

Tips
- Drain the tuna really well so the mixture doesn’t become watery.
- Use chilled boiled eggs for a firmer, easier-to-mix texture.
- Chop the cucumber and onion finely so every bite has a good balance.
- Start with a small amount of seasoning and adjust after mixing.
- For a creamier texture, mash the eggs more finely before adding the other ingredients.
- If using bread, lightly toasting it gives you a better contrast with the creamy filling.
- Keep refrigerated if you’re not serving it immediately.

Nutrition: (Approximate per serving, assuming 2 servings and without bread or lettuce)
Calories: ~300 kcal
Protein: ~36 g
Carbohydrates: ~6 g
Fat: ~14 g
Fiber: ~1 g

My Indian Friend’s Mom Taught Me This Ginger Hair Oil 🫚💆‍♀️

Ingredients
▶️ 2 tbsp freshly grated ginger
▶️ ½ cup extra virgin olive oil

Preparation
1. Peel and finely grate the fresh ginger.
2. Add the grated ginger and extra virgin olive oil to a clean, dry glass jar.
3. Stir well so the ginger is fully coated with the oil.
4. Seal the jar and let the mixture sit for 24 hours at room temperature.
5. Strain thoroughly through a clean cheesecloth or fine cloth, gently squeezing to extract the infused oil.
6. Transfer the strained oil to a clean, dry container.
7. Apply a small amount to the scalp and gently massage it in.
8. Leave it on for 20–30 minutes.
9. Wash your hair thoroughly to remove the oil.

Tips
- Use fresh ginger and good-quality extra virgin olive oil.
- Make sure the jar and cloth are completely clean and dry.
- Strain the oil very thoroughly so no ginger particles remain.
- Patch-test a small amount on your skin before applying it to your scalp. Ginger can cause irritation or a burning sensation in some people.
- Avoid using it on an irritated, scratched, or inflamed scalp.
- Stop using it if you experience significant burning, redness, or irritation.
- Because fresh ginger contains water, this homemade infusion isn’t shelf-stable. Make a small batch, refrigerate it, and use it promptly rather than storing it for a long time.

This Simple Drink Supports Your Bones & Joints 🦴🥤

Ingredients
▶️ 2 heaping tbsp sesame seeds
▶️ 3 pitted Medjool dates
▶️ 1 cup boiled water (240 ml)

Preparation
1. Remove the pits from the dates.
2. Add the sesame seeds and dates to a blender.
3. Pour in 1 cup of boiled water.
4. Blend on high until the mixture is as smooth as possible.
5. Let it cool slightly before drinking.
6. Serve warm or chilled.

Tips
- Use hulled sesame seeds if you want a smoother, less bitter drink.
- Make sure the dates are soft. If they are very dry, soak them briefly in warm water first.
- Let freshly boiled water cool slightly before blending.
- Blend for longer if you want a smoother texture. Sesame seeds can still leave a little natural texture.
- If the drink is too thick, add a small splash of warm water and blend again.
- For the best flavor, use fresh sesame seeds with no stale or rancid smell.

Nutrition: (Approximate per 1 serving)
Calories: ~190 kcal
*Protein: ~4 g
Carbohydrates: ~31 g
Fat: ~7 g
Fiber: ~3 g
Calcium: ~120 mg
Magnesium: ~75 mg
Iron: ~2 mg

Note: This drink can contribute nutrients such as calcium, magnesium, and iron, but it isn’t a treatment for knee pain, joint cracking, or joint conditions. Persistent or significant joint pain should be evaluated by a healthcare professional.

The Ancient Egyptian Breakfast You’ve Probably Never Tried 🌿🇪🇬

Ingredients

▶️ ½ cup whole fenugreek seeds
▶️ 2 cups water
▶️ 1 tbsp extra virgin olive oil
▶️ Fresh lemon juice, to taste
▶️ A pinch of sea salt
▶️ A pinch of ground cumin

Preparation

1. Rinse the fenugreek seeds thoroughly.
2. Soak them in plenty of water for several hours or overnight.
3. Drain and rinse the soaked seeds.
4. Add them to a small pot with 2 cups of fresh water.
5. Bring to a boil, then reduce the heat and simmer until the seeds are very soft and the mixture becomes slightly thickened.
6. Drain any excess water if needed.
7. Transfer the cooked fenugreek to a bowl.
8. Drizzle with olive oil, add fresh lemon juice, and season with sea salt and cumin.
9. Serve warm.

Tips (For Best Results)

* Soaking is important because whole fenugreek seeds are very hard and can take a long time to soften without it.
* Overnight soaking gives the best texture.
* Fenugreek has a naturally bitter, earthy flavor, so fresh lemon helps balance it.
* Start with a small amount of cumin and add more if you like a stronger flavor.
* If the mixture becomes too thick, stir in a little warm water.
* The cooked seeds should be tender enough to bite easily, not crunchy.

Nutrition
Approximate per serving, based on 4 servings:

Calories: ~155 kcal
Protein: ~6 g
Carbohydrates: ~25 g
Fat: ~4 g
Fiber: ~7 g

The perfect food combination for you joints 🦵✨

Ingredients

▶️ 2 cups broccoli florets
▶️ 100–120 g wild salmon fillet
▶️ 1 tsp extra virgin olive oil, plus a little for salmon if needed
▶️ 1–2 tsp fresh lemon juice
▶️ A pinch of black pepper
▶️ Salt, to taste

Preparation

1. Cut the broccoli into bite-sized florets.
2. Steam the broccoli until tender but still slightly crisp, about 4–6 minutes.
3. Season the salmon with salt and black pepper.
4. Cook the salmon in a pan, oven, or air fryer until fully cooked and flakes easily with a fork.
5. Toss the steamed broccoli with the olive oil, black pepper, and fresh lemon juice.
6. Serve the broccoli alongside the salmon.
7. Finish with another squeeze of lemon if desired.

Tips (For Best Results)

* Don’t overcook the broccoli. Lightly cooked broccoli generally preserves more sulforaphane-forming potential than heavily cooked broccoli.
* If maximizing sulforaphane is the goal, consider adding a small amount of freshly grated daikon radish or mustard powder to cooked broccoli rather than relying on black pepper. Human studies have found that mustard can substantially increase sulforaphane bioavailability from cooked broccoli.
* Choose salmon with a firm texture and cook just until it flakes easily.
* Fresh lemon added after cooking gives the broccoli and salmon a brighter flavor.
* Keep the broccoli slightly crisp for better texture.

Nutrition

Approximate per serving:
Calories: ~380 kcal
Protein: ~30 g
Carbohydrates: ~13 g
Fat: ~24 g
Fiber: ~5 g

Crispy Potato Sticks That Are Soft on the Inside 🥔✨

Ingredients
▶️ 500 g cooked potatoes, peeled
▶️ 5 tbsp arrowroot powder
▶️ 1 large egg
▶️ Salt, to taste
▶️ Black pepper, to taste
▶️ Avocado oil spray

Preparation
1. Mash the cooked potatoes until smooth and lump-free.
2. Add the arrowroot powder, egg, salt, and black pepper.
3. Mix thoroughly until you have a soft, cohesive dough-like mixture.
4. Transfer the mixture to a piping bag.
5. Preheat the air fryer to 200°C (400°F).
6. Pipe the mixture into strips directly into the air-fryer basket, leaving a little space between each one.
7. Lightly spray the tops with avocado oil.
8. Air fry for about 12–15 minutes, or until golden and crispy on the outside.
9. Serve warm.

Tips
- Use potatoes that are well cooked but not watery. Excess moisture can make the mixture too soft.
- Mash the potatoes very well so the sticks pipe smoothly.
- If the mixture feels too stiff to pipe, let it sit for a minute and mix again rather than immediately adding liquid.
- Don’t overcrowd the air-fryer basket. Air circulation is important for crispiness.
- Pipe sticks of roughly the same thickness so they cook evenly.
- Cooking time can vary between air fryers, so start checking around 10–12 minutes.
- Let them sit for a couple of minutes after air frying so the outside can firm up.

Nutrition: (Approximate per serving, based on 4 servings)
Calories: ~190 kcal
Protein: ~5 g
Carbohydrates: ~34 g
Fat: ~4 g
Fiber: ~3 g

I’ll Never Buy Tomato Sauce Again After Making This 🍅🫑

Ingredients
▶️ 4 medium ripe tomatoes, whole
▶️ 1 red bell pepper, halved and seeded
▶️ 1 medium onion, quartered
▶️ 4 garlic cloves
▶️ 1 tsp dried oregano
▶️ ½ tsp salt
▶️ ¼ tsp black pepper
▶️ 1 tbsp extra virgin olive oil, plus 1 tsp for blending
▶️ A small handful of fresh cilantro

Preparation
1. Preheat the oven to 200°C (400°F).
2. Place the whole tomatoes, red bell pepper, onion, and garlic on a large sheet of aluminum foil.
3. Season with salt, black pepper, oregano, and 1 tablespoon of olive oil.
4. Wrap the foil tightly around the vegetables, making sure the packet is well sealed.
5. Place the packet on a baking tray and roast for about 35–45 minutes, or until the vegetables are very soft and nicely roasted.
6. Carefully open the foil and transfer everything to a blender.
7. Add the fresh cilantro and 1 teaspoon of olive oil.
8. Blend until smooth and creamy.
9. Taste and adjust the seasoning if needed.
10. Use immediately or let it cool and store in a clean airtight container in the refrigerator.

Tips
- Use ripe, flavorful tomatoes for the best sauce.
- Make sure the foil packet is sealed tightly so the vegetables cook evenly.
- For a deeper roasted flavor, leave the vegetables in the oven until you see some light browning.
- Let the roasted vegetables cool slightly before blending.
- If the sauce is thicker than you like, blend in a small splash of water.
- For a completely smooth sauce, blend for an extra 30–60 seconds.
- Refrigerate leftovers in a clean airtight container.

Nutrition: (Approximate per ½ cup)
Calories: ~80 kcal
Protein: ~2 g
Carbohydrates: ~10 g
Fat: ~4 g
Fiber: ~3 g

My 3-Ingredient Morning Drink With Lemon, Ginger & ACV 🍋🫚

Ingredients
▶️ Juice of ½ lemon
▶️ 1 tbsp raw apple cider vinegar
▶️ 1 thin slice fresh ginger
▶️ 1 cup warm water (240 ml)

Preparation
1. Squeeze the juice of half a lemon into a glass.
2. Add 1 tablespoon of raw apple cider vinegar.
3. Add one thin slice of fresh ginger.
4. Pour in 1 cup of warm water.
5. Stir well and drink slowly.

Tips (For Best Results)
- Use warm, not boiling, water.
- Freshly squeezed lemon gives the best flavor.
- Start with a thinner slice of ginger if you prefer a milder drink.
- Apple cider vinegar is acidic, so don’t drink it undiluted.
- If it causes heartburn, stomach discomfort, or irritation, stop drinking it.
- Rinsing your mouth with plain water afterward can help reduce prolonged acid exposure to your teeth.
- Drinking it before breakfast is a personal preference, not a requirement.

Note: This drink is not proven to “clear your gut” or treat bloating or digestive conditions. Apple cider vinegar and lemon are acidic and may cause discomfort for some people.

Nutrition: (Approximate per 1 glass)
Calories: ~15 kcal
Protein: ~0.2 g
Carbohydrates: ~5 g
Fat: ~0.1 g
Fiber: ~0.5 g

Ingredients
▶️ 1 can chickpeas, drained and rinsed (about 240 g drained)
▶️ 1 large egg
▶️ 2 tbsp oat flour
▶️ ½ tsp ground cumin
▶️ A pinch of sea salt
▶️ A handful of fresh parsley, chopped
▶️ 1 tbsp olive oil, for cooking

Preparation
1. Drain and rinse the chickpeas well.
2. Add them to a bowl and mash thoroughly with a fork, leaving a little texture.
3. Add the egg, oat flour, cumin, sea salt, and chopped parsley.
4. Mix until everything is evenly combined and the mixture holds together when pressed.
5. Divide the mixture into 3–4 portions and shape each into a firm patty.
6. Heat the olive oil in a nonstick pan over medium heat.
7. Cook the patties for about 4 minutes per side, or until golden brown and firm.
8. Let them rest for a minute or two before serving.

Tips
- Drain the chickpeas very well so the mixture doesn’t become too wet.
- Mash the chickpeas with a fork rather than blending them completely. A little texture gives the patties a better burger-like bite.
- Let the mixture sit for 5 minutes before shaping so the oat flour can absorb some moisture.
- If the mixture feels too soft to shape, add a small amount of oat flour, just as needed.
- Make sure the pan is properly heated before adding the patties so they develop a golden crust.
- Flip only once the first side is firm enough to release easily from the pan.

Nutrition: (Approximate per patty, assuming 4 patties)
Calories: ~140 kcal
Protein: ~6 g
Carbohydrates: ~19 g
Fat: ~5 g
Fiber: ~5 g

My Mom’s 5-Minute Banana Breakfast Bread 🍌🥚

Ingredients
▶️ 3 ripe bananas
▶️ 3 large eggs
▶️ ½ cup chopped nuts or unsweetened dried fruit
▶️ 1 tsp ground cinnamon
▶️ 1 tsp baking powder
▶️ 1 tsp olive oil or ghee, for greasing the pan

Preparation
1. Mash the ripe bananas in a large bowl until mostly smooth.
2. Add the eggs, chopped nuts or dried fruit, cinnamon, and baking powder.
3. Mix until everything is well combined.
4. Lightly grease a nonstick skillet or small heavy-bottomed pan.
5. Pour the mixture into the pan and spread it evenly.
6. Cover tightly with a lid.
7. Cook over very low heat for about 15 minutes, or until the center is set and the top is no longer wet.
8. Carefully loosen the edges and transfer to a plate.
9. Let it cool slightly before slicing and serving.

Tips
- Use very ripe bananas for the best natural sweetness and moisture.
- A nonstick pan with a good-fitting lid works best.
- Keep the heat very low so the bottom doesn’t burn before the center cooks.
- Don’t make the mixture too deep; a wider pan helps it cook evenly.
- If using dried fruit, choose unsweetened dried fruit to keep the recipe free of added sugar.
- Let it rest for a few minutes before slicing so it firms up.
- Chopped walnuts, almonds, or pecans work especially well here.

Nutrition: (Approximate per serving, assuming 6 servings and using nuts)
Calories: ~155 kcal
Protein: ~5 g
Carbohydrates: ~21 g
Fat: ~6 g
Fiber: ~3 g