In the evening, it’s tempting to raid the snack cabinet and indulge in sweets. It’s the time of day when exhaustion sets in, and all you crave is something sweet to enjoy while lounging on the couch.

Unfortunately, this doesn’t align with reducing sugar intake to maintain healthy skin and body. Instead, I suggest having a serving of spiced oatmeal with almonds as an evening snack. It’s a much better option that won’t have a negative impact on your blood sugar and insulin levels.

Stable Blood Sugar

The oatmeal contains no added sugar but gets its sweetness from Sukrin Gold, my favorite sugar substitute. It is based on natural sugars that the body cannot convert into energy. This helps you avoid the harmful effects that sugar has on sensitive skin and the body in general. You will also have good energy the next day, allowing you to skip breakfast if you wish. This can help you better maintain your overall calorie intake, making it easier to keep your body lean and toned.

Optimizes Sleep Quality and Recovery

Oats and almonds are both foods that support the production of the two sleep-enhancing hormones, serotonin and tryptophan. This will help you fall asleep faster, and the quality of your sleep will be much better than if you had eaten sugar or candy before bed.

Oats are 100% whole grain and high in fiber. This means that the nutrients are slowly absorbed while you sleep, supporting the body’s recovery after a day’s training. Oatmeal and almonds are among the favorites in any professional bodybuilder’s diet, as their high protein and nutrient content are optimal for muscle growth.

The spices cardamom, ginger, and cinnamon are active antioxidants that fight free radicals. They are taken directly from the spice shelf and are in powder form, making it super easy to add these wonderful flavors to the oatmeal and get the health benefits without it being complicated or expensive.

For the best results, it’s recommended to consume oatmeal about two hours before going to bed, allowing the body enough time to absorb it before sleep.

Recipe

• 80 g oatmeal

• 20 g chopped almonds

• 1 tsp Sukrin Gold

• A little salt

• Cardamom

• Ginger

• Cinnamon

• 2 dl water

• 2 minutes at 1000 Watts in the microwave

• Stir in 1/2 dl oat drink

Contains approximately 20 grams of protein.

You can experiment with other ratios and, for example, use muesli instead of oats.

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They are made with finely ground lentil flour from your local grocery but are more often found in shops that sell vegan products. The lentil patties are now a stable part of my family’s meal plan, as it is a dish that both children and adults love.

I make them in the oven and put them in the freezer. When it is time to have them for dinner, they are fried in vegan butter or plant oil. The frying gives them a super crispy crust and the sesame seeds have a crunchy bite.
This way you can prepare them in advance and have them in the freezer for days when you are on a tight schedule.

Ingredients

• 1 dl lentil flour
• 1 cup oatmeal
• ½ dl sesame seeds
• 2 dl water (maximum amount, put it in a little at a time)
• teaspoon salt, a little pepper, paprika, chili and cumin
• 3 dl chopped vegetables (e.g. onion, leek, and carrot)
• 2 cloves of garlic

Course of action
The vegetables are grated and please do not use a blender. We have tried that and the result was not good. The patties became hard and not mushy and crispy as when we used a normal grater.

Mix the ingredients in a bowl in the above order. After the water has been added, the dough is stirred well and the last ingredients are added.

By using the metal ring from a steak press, you can easily shape the lentil patties in a round shape. Dip the metal ring in water before and between each filling, then the lentil dough will release easily. You can also put blobs of lentil dough on the baking paper and that will give a more random shape :-).

The lentil patties are baked in the oven at 200 degrees for approx. 30 minutes They should be a little brown on top, but there must still be room for them to get a little crust on the pan when frying.

Feel free to experiment with other vegetables in the recipe, for example, squash, mushrooms, cauliflower, beetroot, or peppers. Experiment with spices such as coriander, thyme, capers, curry, ginger, or rosemary.

Lentil dishes without milk and eggs are really good. I hope you will also find them to be a delicious, cheap, and easy part of your healthy diet. They can likewise be used in burgers, made as smaller patties or the dough can be fried in oil directly on the pan for extra crispiness.

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If you want to keep healthy body weight, they can also be a good alternative to other more unhealthy snacks. When one’s candy craving comes in the evening, it’s perfect to thaw a frozen banana bite instead of going in the candy closet.

Banana bites are easy to produce and children can easily help make them in the kitchen. It’s a simple recipe and there are many ways to improvise with other ingredients than the ones I have chosen.

Ingredients

• 6 well ripe bananas, dark brown with “leopard spots”

• 0,5 tsp salt

• 1 tsp vanilla sugar

• 1 deciliter Oat-milk

• 0,5 deciliter wheat flour

• 1,5 deciliter oatmeal or müsli

• 1 deciliter coconut flour

• 50 grammes 70 % dark chokolade (chopped)

• Chopped nuts

Procedure

Once the bananas, spices and oatmeal are in, whisk well with a hand mixer.

Then add the wheat flour and whish again. The rest of the ingredients are added and stirred until well mixed. It can be done with a pot spoon, but not with a hand mixer, as it crushes it too much into a moochi blend.

By using the metal ring from a Eva Solo steak presses you can easily shape the cakes. Dip the metal ring in water before and in between each filling and the dough will release easily. You can also put blobs of cake dough on the baking paper and then they get a more organic shape :-).

The banana bites are baked at 200 degrees for approx. 30 min. They are done when they get a little brownish ontop.

After cooling down, you can eat them immediately or put them in the freezer for later use. It’s a good idea to use the “black” bananas that no one really bothers to eat anyway. This minimizes food waste and saves money on a tight budget.

When the cakes are done baking, you can let them cool on a rack. They can stay in the fridge for a relatively long time, and are best kept in the freezer if you do not get to eat them within a few days. Then they are also easy to pick up and put in the lunch box in the morning.

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Vegan chia porridge is a healthy supplement to your diet and super easy to make as it does not need to be cooked. Just put it in the fridge for a few hours or overnight and it is done. It can do this because chia seeds can absorb water 10-12 times their own weight.

The chia seeds swell and become jelly-like, giving a consistency like other types of porridge. I season with cinnamon, stevia and a little salt. But you can decide for yourself what taste you want the porridge to have. It is only the imagination that sets the limit, as the chia seeds themselves are almost tasteless.

When the time comes to eat the porridge, you can mix in some fruit or berries. A bit of your favorite jam is also a good choice and gives a nice color.

As chia seeds are full of fiber, the porridge gives a good and long-lasting feeling of satiety. If you use stevia as a sweetener, you will get a porridge that contains very few calories. That is also why chia porridge is perfect if you want a healthy and low-calorie meal.

Recipe

• Pour 20 grams of chia seeds into a glass
• 1 dl water
• 1 dl oat drink / barista oat drink
• Grated coconut
• A little salt
• 1 teaspoon Stevia (or sugar / honey)
• A little Cinnamon
• Put in the fridge overnight or just a few hours

If you want to play a little more with the recipes, here is a video that shows a lot of other combination options. Chia porrigde is also nemed “Overnight Oats”, because they are left to sit in the fridge overnight. The concept and procedure are the same as with porridge made from chia seeds alone.

However, some of the recipes are not vegan, as there is yoghurt in it, but you can just omit it or replace it with vegan soy or oat yoghurt. My favorite is Naturli’s JOE ‘KURT – NATURAL . Their fruit-flavored versions are also just delicious:-).

What are chia seeds?

Chia seeds are small seeds that originally came from South America and have now found their way into the Western diet. This is a great advantage as these seeds are full of good properties and can help add important vitamins, minerals, fiber, and protein to your diet.

Chia seeds are high in protein

Like other nuts and seeds, chia seeds contain relatively much protein. In addition, chia seeds are pure whole grains, as all parts of the seed are used and thus you get many of the nutrients that are found in the shell parts of the seed.

Chia seeds contain 17% protein and 9 essential amino acids. These amino acids are essential because our body cannot make them by itself, but is dependent on getting them supplied through the diet. Protein is necessary to improve and maintain our muscles, just as it gives a longer feeling of satiety. This is because protein takes quite a long time to be broken down in the intestinal system and the body also uses a lot of energy in this process. This makes it a good choice for the health- and weight-conscious person.

Chia seeds are gluten-free, making it a good choice for those who suffer from gluten intolerance .

Rich in fiber

Chia seeds contain approx. 35 g of fiber per 100 g, and is thus extremely rich in dietary fiber. In fact, it is five times as much fiber per. 100 grams compared to quinoa and corn.

As fiber is not digestible, it also gives a longer feeling of satiety and can help in the weight-loss process. Fiber also helps keep bowel movements going and prevents a hard stomach.

The high fiber content of chia seeds makes it easy to get the recommended 25-35 g daily.

Chia seeds contain healthy omega-3 fatty acids

Chia seeds contain so many of heart-healthy omega-3 fatty acids. For that reason, chia seeds can be processed into chia seed oil. Omega-3 fatty acids are the specific type of unsaturated fat that has been shown to improve heart health and reduce inflammation in the body. It is part of the so-called anti-inflammatory diet, which has proven good for your health.

Chia seeds contain three specific fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), but are highest in ALA. DHA and EPA are the fatty acids that have the largest association with cardiovascular health.

High calcium content

Chia seeds are the perfect example of a vegan non-dairy product that is a rich source of calcium. Gram for gram, chia seeds contains more calcium than a glass of milk. Calcium, magnesium, and phosphorus are all essential for heart, dental, and bone health and can be difficult nutrients to get enough of for those with lactose intolerance or dairy allergies. Therefore, chia porridge can provide an alternative source of the nutrients that are otherwise found in milk and dairy products.

Magnesium

The magnesium content is higher than in cow’s milk. Magnesium is an important mineral that plays a crucial role in the transmission of signals through the heart and the rest of your body. It is also important for the health of your muscles, including the heart muscle. 100 g of chia seeds contain 340 mg of magnesium. The recommended daily intake is between 300-400 mg.

Phosphorus

Like magnesium and calcium, phosphorus is a mineral that is essential for good health. It is an important part of our cell’s energy storage molecule called ATP. It is essential for the metabolism of carbohydrates and fats and works together with calcium to keep bones and teeth strong and healthy.

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Ginger tea is actually not a tea, but rather a hot drink where the extraction of ginger is the main ingredient. I really love this new addition to my diet, since it is a great way to boost your health and skip some of the cups of coffee during the day. On top it is really cheap and easy to make in your own kitchen. The only equipment you need is a microwave oven, a grater and a colander.

My basic recipe

• Start by gently washing a small piece of ginger that is approximately the same volume as your thumb.
• Use a grater to turn the ginger into a pulp and put it into a cup
• Fill the cup halfway up with water and place it in the microwave oven
• Start the oven at max wattage and look at the cup during the heating process
• When you see the water/ginger mixture bubbling upwards turn off the oven
• Reset the oven to 100 – 270 watts and set the timer for five minutes. Adjust the wattage so that the ginger only simmers and does not spill over while cooking.
• After the simmering of the ginger mixture, drain it through a colander into your favorite drinking cup
• Add some honey, a little sugar, or Stevia as a non-caloric sweetener

Add cinnamon, pepper, or other spices to make the drink even spicier – And healthier!

Tools for the ginger nerd

If you want to up the game of ginger tea brewing, I can recommend getting a metal tea/ginger holder. It makes the brewing somewhat cleaner and faster and works just fine in the microwave oven as well.

Health benefits of ginger root

Fights Germs

Certain chemical compounds in fresh ginger help your body ward off germs. They’re especially good at halting the growth of bacteria like E.coli and Shigella, and they may also keep viruses like RSV at bay.

Keeps Your Mouth Healthy

Ginger’s antibacterial power may also brighten your smile. Active compounds in ginger called gingerols keep oral bacteria from growing. These bacteria are the same ones that can cause periodontal disease, a serious gum infection.

Wear and tear on cells

Ginger contains antioxidants. These molecules help manage free radicals, which are compounds that can damage cells when their numbers become too high.

Builds Immunity

Ginger can give your immune system the extra boost it needs to tackle the oncoming flu or to battle a full-fledged case of the common cold. It contains the biological compounds gingerol and shogaol that fight to eliminate free radicals and toxins that can cause you to get sick in the first place.

Ginger tea also contains antibacterial properties that help fight the bacteria that can cause disease. Furthermore, the spicy kick of ginger can help to loosen chest congestion that leads to coughs and soothe a sore throat by reducing inflammation. Ginger contains high levels of vitamin C and magnesium that help to kick colds faster.

Improves Respiratory System

If you suffer from allergies, drinking ginger tea can be a soothing way to relieve the respiratory effects of your allergies. Allergic rhinitis is simply an overreaction of the immune system to common stimuli. Ginger works to prevent the immune system response that causes wheezing, itchy and watery eyes and sneezing.

One of the main components of ginger’s allergy-fighting abilities is the compound 6-gingerol. This compound blocks the activation of T-cells, which are responsible for the immune system’s overreaction to normal stimuli. In a 2016 study conducted on mice, mice that received a diet containing 2 percent powdered ginger sneezed an average of 2.1 times versus the 15.2 times of the placebo group.

While there haven’t been any studies on human subjects yet, the results from animal studies have shown promise in treating allergic reactions with ginger. In essence, ginger acts as an antihistamine that can relieve nasal congestion and sneezing, making springtime and daily allergies less debilitating.

Ginger is also beneficial in supporting overall lung health and has been used for 2,500 years as a healing root. Ginger helps to eliminate mucus, clearing the airways and making it easier to breathe. It also reduces inflammation that can cause wheezing and constricted feeling in the chest and throat.

Aids in Weight Loss

If you want to lose weight faster, you may want to consider drinking ginger tea as part of your regular routine. While studies like the one published in the European Journal of Nutrition have found that drinking tea aids in weight loss in general. The reason is that ginger has special compounds that make weight loss easier.

Ginger can aid weight loss by making it easier for the digestive system to break down fats and by blocking fat absorption in the intestines. The same compounds that allow ginger to ease nausea are the ones that enable enhanced efficiency in the digestive tract.

In a review of 27 articles, most of the experimental studies proved that ginger root played a role in accelerating weight loss. While clinical studies had more limited results, the potential for ginger to accelerate metabolism and control appetite makes drinking ginger tea a good addition to a healthy diet and exercise regimen.

Reduces Pain and Inflammation

Many people suffer from aches and pains caused by exercise or a chronic disease. Consuming ginger tea may help to ease muscle pain and joint pain associated with arthritis, menstrual cramps, and osteoarthritis. The main reason behind this health benefit is the anti-inflammatory properties of ginger root.

A study published in Arthritis and Rheumatism in 2001 showed that ginger tea aided in pain relief when it came to sufferers of osteoarthritis. The study focused specifically on knee pain and 63 percent of the 247 participants felt a marked reduction in their osteoarthritis pain.

Ginger has also shown promise when it comes to alleviating pain caused by menstrual discomfort. A University study analyzed the effects of ginger root on 120 student residents attending the university. The students who were given 500 milligrams of ginger root powder for five days showed decreased intensity and pain duration associated with cramps compared to the control group who received a placebo.

Supports Brain Health

Consuming ginger tea can improve cognitive performance in middle-aged individuals. It can also treat dementia, and can help to prevent neurological diseases such as Alzheimer’s disease and Parkinson’s. Most of these benefits have been attributed to the anti-inflammatory properties of the ginger root.

A 2011 Thai study gave 60 middle-aged women doses of 400 to 800 milligrams of ginger extract for two months while using computerized and auditory tests to monitor brain function. At the end of the study, the women who received ginger extract showed enhanced working memory and faster cognitive processing. The study also demonstrated an increased power of attention and better quality of memory.

A 2013 animal study also found a connection between the use of ginger root and reduced Alzheimer’s disease symptoms. Rats were given varying doses of ginger root extract over a period of 35 days and tested for brain function. The rats that were given more than .05 milligrams of ginger root extract showed shorter incidences of memory deficits. There is evidence that ginger consumption can have an effect on delaying the cognitive impacts of Alzheimer’s and Parkinson’s disease.

Bioactive Components

Ginger is abundant in active constituents, such as phenolic and terpene compounds. The phenolic compounds in ginger are mainly gingerols, shogaols, and paradols. In fresh ginger, gingerols are the major polyphenols, such as 6-gingerol, 8-gingerol, and 10-gingerol. With heat treatment or long-time storage, gingerols can be transformed into corresponding shogaols. After hydrogenation, shogaols can be transformed into paradols. There are also many other phenolic compounds in ginger, such as quercetin, zingerone, gingerenone-A, and 6-dehydrogingerdione.

Antioxidant Activity

It has been known that free radicals, such as reactive oxygen plays an important part in the development of many chronic diseases like eczema. It has been reported that a variety of natural products possess antioxidant potential. Foods such as vegetables, fruits, edible flowers, cereal grains, medicinal plants, and herbal infusions are chosen in this regard. Several studies have found that ginger also has high antioxidant activity.

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