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3 natural recipes that take care of your body and give you energy
Eating well can be delicious and simple.
You don't need complicated recipes or exotic ingredients to eat better.
Sometimes, the simplest is the most effective. A well-prepared smoothie, a colorful salad, or a homemade snack can give you everything your body needs.
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And the best part: no guilt, no boredom… and lots of flavor.
What recipes that work have in common
For a recipe to really help you stay fit, it must meet three conditions:
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- Satisfy without heaviness – it fills you up, but it doesn’t exhaust you.
- Truly nourish – provides vitamins, minerals and real energy.
- Be practical – you can do it quickly and without complications.
With the three recipes to follow, gather everything together and we can make part of your routine without effort.
Revitalizing and diuretic green smoothie
Ideal for: Light breakfast or mid-morning
Ingredients:
- 1 cup raw spinach
- 1 ripe banana
- ½ green apple
- 1 teaspoon of chia seeds
- 1 cup of water or vegetable milk
- A few drops of lemon (optional)
Preparation:
Blend everything until smooth. You can add ice if you prefer a more refreshing taste.
Benefits:
- Rich in iron, fiber and chlorophyll
- Improves digestion
- Provides satiety without heaviness
- Excellent to start the day with energy
Rainbow salad with natural dressing
Ideal for: Balanced lunch or light dinner
Ingredients:
- ½ cup grated carrot
- ½ cup thinly sliced cucumber
- ½ cup of red bell pepper strips
- ½ cup finely chopped red cabbage
- 1 tablespoon of sunflower or sesame seeds
- Juice of ½ lemon
- 1 tablespoon of extra virgin olive oil
- Sea salt and pepper to taste
Preparation:
Mix all the fresh ingredients in a bowl. Add the dressing just before serving.
Benefits:
- Rich in antioxidants and fiber
- Hydrates and reduces inflammation
- Stimulates the digestive system
- Visually appealing: Eating with your eyes is also nutritious!
Energy balls made of oats and seeds
Ideal for: Snack, pre-workout or healthy snack
Ingredients:
- 1 cup of whole oats
- 2 tablespoons of chia or flax seeds
- 1 tablespoon of pure cocoa powder
- 3 tablespoons of peanut or almond butter
- 1 or 2 tablespoons of honey or natural syrup
- A splash of water if necessary
Preparation:
Mix everything in a bowl until a moldable dough forms. Form into balls with your hands and refrigerate for 30 minutes. Store in a sealed container for up to 5 days.
Benefits:
- Natural source of energy
- Provides protein, good fats and fiber
- Satiates without inflaming
- Easy to carry anywhere
Recipe comparison table
| Recipe | Best time | Key benefits |
|---|---|---|
| Green Smoothie | Morning / mid-morning | Energy, digestion, freshness |
| Rainbow Salad | Lunch / Dinner | Antioxidants, light satiety |
| Energy balls | Snack / pre-workout | Sustained energy, practical satiety |
Sometimes it all starts with a simple recipe.
Incorporating natural preparations into your daily routine doesn't have to be complicated. It can be as simple as blending, mixing, or chopping raw foods. The important thing is that they give you pleasure and help you achieve the well-being you seek.
In the next section, we'll look at how to maintain this style without going to extremes, avoiding common mistakes and reinforcing habits that will keep you fit for real and lasting results.