Stay Fit Mum

Let's start the week with a possitive mindset and a big smile. Happy Monday!

Let's start the week with a possitive mindset and a big smile. Happy Monday!

🍌Vegan banana bread – next level! Rich in texture and flavor so every bite is a little surprise!

In this recipe, I use pieces of dates to sweeten 😋and also to give a juicier look and feel to the texture. And it does go even better than that – add some pieces of nuts 🌰 for a nice chunky contrast. If you are looking for a different kind of banana bread, save and try this one!

👉Ingredients:
- 50 gr spelt flour
- 50 gr gluten-free flour ( I use "freee" white bread flour – a mixture with rice, potato and tapioca flour)
- 50 gr oats
- 2 tbsp coconut sugar
- 2 bananas ( around 200 gr)
- 70 gr medjool dates
- 50 gr plant milk
- 30 gr choco chips
- 30 gr chopped almonds
- 1tsp cinnamon
- 1 tsp salt
- 1 tsp baking powder
- 1tsp apple vinegar

👉Steps:
1. Preheat the oven to 180 degrees circulating air and prepare a small loaf pan with coconut oil.
2. Mix all dry ingredients in a bowl.
3. Mash half of the bananas, and cut the rest into slices. Set aside a few for the topping.
4. Stone the dates and chop them. Chops the almonds into pieces.
5. Mix the liquid ingredients: the banana puree, vinegar, and plant milk.
6. Mix liquid and dry ingredients but do not over-stir. Add the dates, nuts pieces, and choco chips at the end.
7. Pour the batter into the loaf pan, and decorate with the leftover banana slices and some choco chips. Bake for about 30-40 min.

Enjoy every bite of it!

🍌Vegan banana bread – next level! Rich in texture and flavor so every bite is a little surprise! In this recipe, I use pieces of dates to sweeten 😋and also to give a juicier look and feel to the texture. And it does go even better than that – add some pieces of nuts 🌰 for a nice chunky contrast. If you are looking for a different kind of banana bread, save and try this one! 👉Ingredients: - 50 gr spelt flour - 50 gr gluten-free flour ( I use "freee" white bread flour – a mixture with rice, potato and tapioca flour) - 50 gr oats - 2 tbsp coconut sugar - 2 bananas ( around 200 gr) - 70 gr medjool dates - 50 gr plant milk - 30 gr choco chips - 30 gr chopped almonds - 1tsp cinnamon - 1 tsp salt - 1 tsp baking powder - 1tsp apple vinegar 👉Steps: 1. Preheat the oven to 180 degrees circulating air and prepare a small loaf pan with coconut oil. 2. Mix all dry ingredients in a bowl. 3. Mash half of the bananas, and cut the rest into slices. Set aside a few for the topping. 4. Stone the dates and chop them. Chops the almonds into pieces. 5. Mix the liquid ingredients: the banana puree, vinegar, and plant milk. 6. Mix liquid and dry ingredients but do not over-stir. Add the dates, nuts pieces, and choco chips at the end. 7. Pour the batter into the loaf pan, and decorate with the leftover banana slices and some choco chips. Bake for about 30-40 min. Enjoy every bite of it! #bananabreadlovers #veganrecipes #foodlover #instagood #homebaking #bananamuffins #cakes #plantbased #fruit #love #veganbananabread #homebaker #cooking #bakingfromscratch #desserts #healthysnack #healthybreakfastrecipes #healthyrecipes #bestbananabread #easyhealthyrecipes #vegandessertrecipes #stayfitmum #dietcoaching #healthylifestyle #womenlifestyle #familyfriendlyrecipes

You struggle with loosing weight? Before you quit check these 4 common misconceptions about weight loss👇

1. 🍽️Excessive training can make you feel more tired and frustrated. Workouts are definitely important for your journey in a balanced way but they are not a key component. Instead focus on good nutrition - you can lose weigh without workouts but not without good eating habits.

2. 🧘‍♀️It is easy to sabotage ourself for different reasons (stress, lack of sleep, unhealthy habits) and willpower can keep us motivated for a couple of days, but you will need much more than it for reaching your goals. A good discipline instead is something you can rely on.

3. Plateaus and fluctuations are inevitables part of the process and often we quit and change out routine when the scale stop moving. Remember that it is part of the process, just keep going. 👍

4. ⚠️Rapid weight loss is often related with a rapid weight gain after. Hard dieting can often lead to losing a lot of weight but once you get back on track with your daily life it tends to be very unsustainable to maintain.

Does this sound familiar to you? Have you experienced any of it? 👇

🐰Easy Sweet Easter bread with no yeast –vegan and so delicious. 😋

Easter is coming and for all of you who want to get something homemade, easy, and delicious during the holidays that won’t ruin your diet - this is a perfect option. You will need 5 min to prepare it and 25 min to bake it. It can be versatile again – you can use a different kinds of fillings – I used dried fruits 🍇but you can try even with some choco chips. 🍫

👉Ingredients:
- 50 gr spelt flour
- 40 gr all-purpose flour
- 1 tbsp coconut oil
- 20 gr coconut sugar
- 1 tsp baking powder
- 20 gr dried fruits ( I used mostly dry grapes)
- Whole almonds for decoration
- 1 tbsp apple vinegar
- Water (room temperature)
- Salt

👉Steps:
1. In a bowl mix all the dry ingredients. Add the coconut oil and vinegar. Start adding some water until you get a nice dough consistency.
2. Prepare a baking tray – spray it with coconut oil or just lay some baking paper.
3. Separate the dough into 3 equal balls. Roll them into 3 strips next to each other and start making a braid.
4. Decorate with almonds on top and coconut sugar.
5. Bake for about 20-30 min at 180 degrees.
6. You can serve it with a homemade fruit jam (recipe on my insta page) or with yogurt.

Enjoy!♥️

🐰Easy Sweet Easter bread with no yeast –vegan and so delicious. 😋 Easter is coming and for all of you who want to get something homemade, easy, and delicious during the holidays that won’t ruin your diet - this is a perfect option. You will need 5 min to prepare it and 25 min to bake it. It can be versatile again – you can use a different kinds of fillings – I used dried fruits 🍇but you can try even with some choco chips. 🍫 👉Ingredients: - 50 gr spelt flour - 40 gr all-purpose flour - 1 tbsp coconut oil - 20 gr coconut sugar - 1 tsp baking powder - 20 gr dried fruits ( I used mostly dry grapes) - Whole almonds for decoration - 1 tbsp apple vinegar - Water (room temperature) - Salt 👉Steps: 1. In a bowl mix all the dry ingredients. Add the coconut oil and vinegar. Start adding some water until you get a nice dough consistency. 2. Prepare a baking tray – spray it with coconut oil or just lay some baking paper. 3. Separate the dough into 3 equal balls. Roll them into 3 strips next to each other and start making a braid. 4. Decorate with almonds on top and coconut sugar. 5. Bake for about 20-30 min at 180 degrees. 6. You can serve it with a homemade fruit jam (recipe on my insta page) or with yogurt. Enjoy!♥️ #easterbread #easter #bread #sweetbread #easterbaking #easyeasterbread #food #easterbrunch #foodphotography #foodie #easyeasterrecipes #breadmaking #delicious #bake #instafood #love #easterbakes #sweetbread #easysweetbread #sweeteasterbread #easysweeteasterbread #sweetbreadrecipes #easysweetbreadrecipes #noyeastrecipes #easynoyeastrecipes #noyeasrsweetbread #noyeasteasterbread #homemade #eeasyhomemaderecipes #eeasterathome

👉 FIND OUT how to calculate how much water you should drink a day for both health and weight loss benefits.

💧Lots of people don’t realize the true importance of drinking enough water everyday and how it can impact both your health and your weight loss efforts.

🍽️ Additionally drinking the right amount of water daily can actually speed up your metabolic rate and help to curb overeating when your body confused hunger and thirst.

Do you drink enough water daily? What is stopping you from reaching your daily intake?

👉 FIND OUT how to calculate how much water you should drink a day for both health and weight loss benefits. 💧Lots of people don’t realize the true importance of drinking enough water everyday and how it can impact both your health and your weight loss efforts. 🍽️ Additionally drinking the right amount of water daily can actually speed up your metabolic rate and help to curb overeating when your body confused hunger and thirst. Do you drink enough water daily? What is stopping you from reaching your daily intake? #water #drinkyourwater #drinkwater #howmuchwater #howmuchwatertodrink #dailywaterintake #watercalculator #hydration #hydrationisimportant #weightlosstips #weightlosshydration #hydrationcalculator

Not an ordinary pizza🍕, but a low-carb cauliflower pizza crust! It’s perfect for people who still want to eat their pizza while following a low-carb or food-combining diet.😍 Follow for more weight-loss tips and recipes.

👉Ingredients:
- one medium cauliflower (about 1kg)
- 1 large egg
- 1/2 cup Parmesan or Mozzarella cheese grated/shredded
- seasonings, salt, and pepper
- tomato sauce
- topping for the pizza

👉Steps:
1. Shred the cauliflower and put it in a pan for a few minutes so that the extra water will evaporate. Stir all time.
2. Transfer the cauliflower rice into a bowl and add the shredded cheese with the seasonings. I like to put oregano and basil. Add salt and pepper.
3. Line a baking pan with new parchment paper or silicone mat (just make sure to scrape off any bits of cauliflower) and spray with cooking spray. Transfer cauliflower pizza dough in the middle and flatten with your hands until thin pizza crust forms.
4. Put the crust into an oven for 20 min (at about 180 degrees). When the crust gets yellowish you can take it out.
5. Now it is time to add the tomato sauce and the topping you enjoy the most. Then put again in the oven for another 10-15 min.

My whole family adores this pizza, I hope yours will like it as well. Don't forget to enjoy every bite of it! ♥️👍

The macros are calculated for one piece of the pizza crust (without the toppings).

Not an ordinary pizza🍕, but a low-carb cauliflower pizza crust! It’s perfect for people who still want to eat their pizza while following a low-carb or food-combining diet.😍 Follow @stayfitmum for more weight-loss tips and recipes. 👉Ingredients: - one medium cauliflower (about 1kg) - 1 large egg - 1/2 cup Parmesan or Mozzarella cheese grated/shredded - seasonings, salt, and pepper - tomato sauce - topping for the pizza 👉Steps: 1. Shred the cauliflower and put it in a pan for a few minutes so that the extra water will evaporate. Stir all time. 2. Transfer the cauliflower rice into a bowl and add the shredded cheese with the seasonings. I like to put oregano and basil. Add salt and pepper. 3. Line a baking pan with new parchment paper or silicone mat (just make sure to scrape off any bits of cauliflower) and spray with cooking spray. Transfer cauliflower pizza dough in the middle and flatten with your hands until thin pizza crust forms. 4. Put the crust into an oven for 20 min (at about 180 degrees). When the crust gets yellowish you can take it out. 5. Now it is time to add the tomato sauce and the topping you enjoy the most. Then put again in the oven for another 10-15 min. My whole family adores this pizza, I hope yours will like it as well. Don't forget to enjoy every bite of it! ♥️👍 The macros are calculated for one piece of the pizza crust (without the toppings). #ketofam #lowcarblifestyle #lowcarbcooking #diabeticfriendly #lowcarbhighfat #lowcarbbread #healthylifestyle #lowcarbs #ketobaking #glutenfreepizza #foodporn #healthyfood #lowcarbstyle #weightloss #ketobread #fatheadpizza #lowcarbcrust #ketoeats #lowcarbliving #abnehmen #lowcarbhealthyfat #fatheaddough #ketofriendly #baking #ketogeniclifestyle #nosugarneeded #lowcarbsnacks #foodie #thisisketo #dinner

Monday inspiration! ♥️

👉It took me only 10 minutes to make this beautiful and HEALTHY dessert! It is gluten-free, vegan, sugar-free, and delicious! 😋For more follow

👉Ingredients for 4 tarts:
- 40gr pitted dates
- 20 gr shredded coconut
- 40 gr almonds (or almond flour)
- 40 gr blueberries
- 40ml coconut milk (I used full fat)
- 10 gr maple syrup
- 1 tsp agar-agar
- ½ tsp cornstarch
- Salt
- Vanilla extract

👉Steps:
1. In a food processor blend the almonds (or almond flour), dates, and shredded coconut. This will be the base of your tarts.
2. Separate the base into 4 equal balls and press them into 4 tart cups or small muffin tins.
3. In a small saucepan mix the rest of the ingredients and bring the liquid to boil on a low heat. Stir all time and try to squash well all of the blueberries. It will probably take about 3 min until the liquid gets ticker.
4. Remove from the heat and using a strainer filter the tick liquid from the blueberries’ leftovers. This will be the filling of the tarts.
5. Layer it on top of the base and put it into a fridge for about 30 min – 1 hour. With time the color will get even more intense.

You can serve it with some blueberries, tick Greek yogurt for extra protein, and shredded coconut on top. Don't forget to enjoy every bite!

👉It took me only 10 minutes to make this beautiful and HEALTHY dessert! It is gluten-free, vegan, sugar-free, and delicious! 😋For more follow @stayfitmum 👉Ingredients for 4 tarts: - 40gr pitted dates - 20 gr shredded coconut - 40 gr almonds (or almond flour) - 40 gr blueberries - 40ml coconut milk (I used full fat) - 10 gr maple syrup - 1 tsp agar-agar - ½ tsp cornstarch - Salt - Vanilla extract 👉Steps: 1. In a food processor blend the almonds (or almond flour), dates, and shredded coconut. This will be the base of your tarts. 2. Separate the base into 4 equal balls and press them into 4 tart cups or small muffin tins. 3. In a small saucepan mix the rest of the ingredients and bring the liquid to boil on a low heat. Stir all time and try to squash well all of the blueberries. It will probably take about 3 min until the liquid gets ticker. 4. Remove from the heat and using a strainer filter the tick liquid from the blueberries’ leftovers. This will be the filling of the tarts. 5. Layer it on top of the base and put it into a fridge for about 30 min – 1 hour. With time the color will get even more intense. You can serve it with some blueberries, tick Greek yogurt for extra protein, and shredded coconut on top. Don't forget to enjoy every bite! #blueberrytart #homemade #dessert #tart #blueberries #tartnenas #tarts #fruittart #foodie #blueberrypie #dessertbox #instafood #foodphotography #sugarfree #sugarfreedessert #vegandessert #glutenfreedessert #easyrecipes #easyandhealthy #easyandhealthyrecipes #stayfitmum #womenshealth #foodispower #eatclean #eatsmart #beautifulfood #beautifulanddeliciousfood #bestdessertrecipes #stayhealthy #healthylifestyle

You spend too much time doing cardio but still no trace of any lean shapes? 🏃‍♀️And yet this belly does not go away? Or maybe you eat plenty of salads and wonder why you are not loosing any extra weight? 🙀
Nutrition is the first step for many body goals but the power of muscles is often underrated.

👉Here are 4 reasons why you should start thinking more about your muscle build:

1. Muscles will boost your metabolism. 💪
A woman's resting metabolic rate is determined by how much lean muscle she has. Those with more muscle mass burn more calories at rest. So if your goal is to lose weight, you should focus on building muscle as a means to lose fat.

2. Muscle helps us increase our definition.
Looking lean requires lifting weights in addition to proper nutrition. Because muscle weighs more than fat and is denser, it's entirely possible that in the process of building muscle and losing fat, the scale won't budge. On the other hand women who look bulky may be carrying around an extra layer of fat on top of their muscles. If you do not lose it and you keep gaining muscle, you will add more size.

3. Muscles can help us slow the aging process.
After your 30s, people lose between 3% and 8% of their muscle mass per decade (and even more after 60s), which affects their ability to perform many routine activities. Fortunately, you can prevent or even reverse muscle loss with regular strength training.

4. Good muscle mass work as a prevention for many diseases.
Both weight-bearing and muscle-strengthening exercises not only strengthen the muscles and maintain weight but also help build bone mass, strengthen the joints and connective tissues, and reduce bone deterioration. All of this helps reduce the risk of developing osteoporosis later in life.

Do you work on maintaining/building your muscle mass? What stops you from reaching your goals?

Mondays… let’s make the best of it ♥️

Mondays… let’s make the best of it ♥️ #monday #motivation #mondaymotivation #mondayquotes #strongstart #staypositive #staystrong

👉It is easy, it is different and it is delicious!😍 3 layers made of healthy cookie base 🍪 with a pinch of coconut flavor layerd by fresh raspberries and butter 🍓and on top nothing but a crunchy chocolate🍫! I bet it makes your mounth water! And that is not all - ther are Vegan, Lactose-free and Gluten-free, with no artificial sweetners and no added sugar.

👉Ingredients:
40 gr oats
60 gr dates
20 gr shredded coconut
60 gr raspberries (you can use berry mix or even other fruit)
40 gr nut butter ( i used peanut)
80 gr dark chocolate (vegan, sugar free or whatever you prefer)

👉Steps:
1. In food processor blend the oats, dates, coconut and the salt. This will be the base of the cups.
2. Press the base into 8 muffin tins. Make a small hollow in the center of each one.
3. In a foot processor again blend the raspberries and the nut butter. Layer on top of the oat base leaving a bit space arround the enges.
4. Melt the chocolate on a meadium heat and pour on top of the cups. Hold the molds sideways and tap them on the table to spread the chocolate easier.
5. You can chop some more rasperries on top and put in a freezer for about 15 min.

Enjoy!😋

👉It is easy, it is different and it is delicious!😍 3 layers made of healthy cookie base 🍪 with a pinch of coconut flavor layerd by fresh raspberries and butter 🍓and on top nothing but a crunchy chocolate🍫! I bet it makes your mounth water! And that is not all - ther are Vegan, Lactose-free and Gluten-free, with no artificial sweetners and no added sugar. 👉Ingredients: 40 gr oats 60 gr dates 20 gr shredded coconut 60 gr raspberries (you can use berry mix or even other fruit) 40 gr nut butter ( i used peanut) 80 gr dark chocolate (vegan, sugar free or whatever you prefer) 👉Steps: 1. In food processor blend the oats, dates, coconut and the salt. This will be the base of the cups. 2. Press the base into 8 muffin tins. Make a small hollow in the center of each one. 3. In a foot processor again blend the raspberries and the nut butter. Layer on top of the oat base leaving a bit space arround the enges. 4. Melt the chocolate on a meadium heat and pour on top of the cups. Hold the molds sideways and tap them on the table to spread the chocolate easier. 5. You can chop some more rasperries on top and put in a freezer for about 15 min. Enjoy!😋 #healthydessert #happyfriday #fridayrecipe #healthyrecipes #vegandessert #vegetariandessert #noaddedsugar #noaddedsugardessert #happymacros #chococups #raspberriechococups #butterchococups #foodispower #healthylifestyle #eatgoodfood #chocodessert #healthychocodessert #sugarfree #sugarfreedessert

Happy Friday! 🙏

Happy Friday! 🙏 #happyfriday #inspirationoftheday #quoteoftheday #fridayquote #bethankful #begrateful #positivevibes