Sauna club Breza: healthy and light meals in the new year 2015

Breakfast: fruit and vegetable smoothie

Let's start the day with a glass of lukewarm water with the juice of half a lemon. Then we prepare a fruit and vegetable smoothie from 1 banana, freshly squeezed juice of 1 small apple and 1 carrot, half an avocado, a teaspoon of chia seeds and 0.5 dcl of organic soy drink.

Morning snack: apple crumble with cinnamon and lemon juice.

Cut the apple into shards and cover them with the juice of half a lemon and add a spoonful of Ceylon cinnamon. Mix everything together and an excellent, very tasty snack is ready!

Lunch: a colorful plate of vegetables and legumes

First, steam the broccoli (1/2 head) and 2 small carrots. Then roast 1 and a half red bell peppers in coconut oil, add steamed broccoli and carrots, as well as overnight soaked and cooked legumes of your choice* (chickpeas, lentils, peas, beans), and at the end squeeze out a clove of garlic. Add spices, salt, pepper, chili with salt, ground cumin, turmeric,... and the salad can be seasoned with cold-pressed oils (pumpkin/olive/hemp/flax/black cumin oil,...) and lemon juice if desired.
*Soak the legumes in water overnight, drain the water in the morning and cook them in fresh water. Cook the beans and chickpeas longer, pb. 2 hours, and lentils much less, pb. 30 minutes.

Afternoon drink: milk cereal coffee

Pour a tablespoon of organic grain coffee* with 1.5 dcl of boiling water, add 1-2 dcl of plant-based drink (soy/rice/oat) and season the drink with a pinch of cinnamon, cardamom and a teaspoon of honey if desired.
*I suggest Demeter or Yannoh organic grain coffee.

Dinner: light salad with roasted Hokkaido pumpkin

Hokkaido pumpkin is cleaned, cut into small pieces, seasoned with Himalayan salt and rosemary and roasted in the oven together with carrot sticks. Tofu can be added for a higher protein content. In the meantime, steam the sliced cabbage leaves and prepare the fork and crystal in a large bowl. When the pumpkin and carrot sticks are baked (20-30 minutes) and the kale is steamed, add them to a bowl of salad, season with cold-pressed oils (pumpkin/olive/hemp/flax/black cumin oil,...), spices and lemon juice as desired . Bon Appetit!