Nutrition Advice
Wholesome Recipes for a Healthier You
Embark on a culinary adventure with Healthetica Coaching's nutritious and delicious recipes. Whether you're fueling up for a run or seeking a vegan-friendly option, our recipes are designed to nourish your body and delight your taste buds.
Nutritional Expertise:
Mario Buchs' approach to food and nutrition is all-encompassing. With a background in health and wellness coaching, he provides insights into meal planning, balanced diets, and nutritional strategies that align with your fitness goals. It's not just about eating right; it's about understanding what fuels your body best.
Join us on a journey to better health, improved performance, and a deeper understanding of your body's needs. With Heathetica Coaching, unlock your potential and achieve excellence in every stride.
Breakfast Cups - A Hearty Start to Your Day
Ingredients:
- 300g bacon, diced (or mushrooms for a vegan option)
- 200g zucchini, grated
- 120g onion, finely diced
- 250g tomato, diced
- 1 long red chili, finely diced
- 6 garlic cloves, finely grated
- 25g fresh parsley, shredded
- 300g cheese, grated (or vegan cheese)
- 3/4 cup natural protein powder
- 1/2 cup lentil flour
- 12 eggs, lightly beaten (or vegan egg replacement)
- 3/4 cup milk (or plant milk)
Method:
- Preheat the oven to 180°C and lightly spray 21 silicon muffin cups with olive oil.
- Combine all ingredients until well mixed.
- Evenly spread the mixture between the prepared muffin cups.
- Bake for 25 minutes.
- Allow to cool in the tray for 15 minutes before removing to cool completely on a wire rack.
Thai Chicken Balls - A Flavorful Bite
Ingredients:
- 500g chicken mince
- 2 cloves of garlic
- 1 tablespoon self-raising flour
- 1 tablespoon fish sauce
- ½ cup coriander leaves, finely chopped
- 160ml coconut milk
- Soy and sweet chili sauce for serving
Method:
- Preheat oven to 200°C (180°C fan-forced) and grease a 24-hole nonstick muffin pan.
- Combine all ingredients (except the serving sauce) in a mixing bowl.
- Place a rounded tablespoon of mixture into the prepared pan.
- Bake for about 15 minutes or until cooked through.
- Serve hot with soy and sweet chili sauce.
Zucchini Cake - A Sweet Vegan Treat
Ingredients:
- 1 – 1 1/2 cups blanched almond flour (or almond meal)
- 2 tsp. cinnamon
- 1 tsp. baking soda
- ½ tsp. salt
- ½ tsp. nutmeg
- 3 beaten eggs (or vegan egg replacement)
- ¼ cup of honey (or maple syrup)
- 1 ripe banana
- 1 cup of shredded zucchini (unpeeled)
Method:
- Preheat the oven to 180°C.
- Combine all dry ingredients in a small bowl.
- Place wet ingredients in a mixer on medium for 1-2 minutes until frothy and combined.
- Add zucchini and beat just enough to mix.
- Slowly add dry ingredients with the mixer running until all the flour has been added.
- Spoon the batter into a loaf tin and bake for 30-35 mins until a toothpick comes out clean.
Quinoa Tabouli
Ingredients:
- 1 cup of cooked quinoa
- 1 cup of chopped parsley
- ¼ cup of chopped mint leaves
- 1 lebanese cucumber finely diced
- 2 tablespoons of pumpkin seeds
- 1 tablespoon of goji berries
- handful of roasted almonds chopped
juice from 1 lemon - 1 tablespoon cold pressed olive oil
- generous pinch of ground black pepper
- Combine quinoa, parsley, mint, pumpkin seeds, cucumber,
goji and almonds into a bowl - Add lemon juice, olive oil and black pepper
- Mix through the ingredients and serve
Notes and Inspirations:
Use cooked brown or black rice in the place of quinoa. Add a
handful of baby spinach. Fold through tuna or wild salmon or
hard boiled organic eggs
Rice Cake Healthy Bars
Ingredients:
- 4 rice cakes lightly salted*
- ¾ cup creamy, all-natural almond butter peanut butter or cashew butter work, too
- ½ cup honey
- ¼ teaspoon sea salt
- 3/4 cup dark chocolate chips
- 2 teaspoons coconut oil
- Coarse sea salt for topping
| Prep | 10 minutes |
| Fat | 18 |
| Carbs | 31 |
| Protein | 6 |
| Yield | 9 |
Method:
- Line a 9×9-inch pan with parchment paper and set
- Crumble 4 rice cakes into a large bowl with your hands. Make sure there are no big chunks and that they are all similar in size. Set aside.
- Heat the almond butter, honey, and sea salt in a saucepan over medium/low heat for 5-7 minutes or until melted together and glossy.
- Pour the almond butter mixture over the rice cake crumbles and stir the ingredients until the rice cakes are covered.
- Pour the mixture into the lined pan and firmly press the mixture evenly down into the pan. Set
- Add the chocolate chips and coconut oil to a microwave-safe bowl. Heat the chocolate on high for 20-second increments, stirring after every increment, until the mixture is melted and
- Pour the chocolate mixture over the almond butter rice cakes. Evenly spread the mixture out with a spatula. Sprinkle on coarse sea salt and transfer to the freezer for a least 15-20 minutes to set.
- Chop into squares and enjoy.
These recipes are perfect for those looking to maintain a balanced diet while enjoying the flavors of life. Each dish is crafted to support your health goals and can be easily adapted to suit your dietary preferences. Enjoy the taste of wellness with Healthetica Coaching!