Category Archives: Pre-Workout

Oatmeal boosted with Quinoa


Are you getting tired of your regular morning oatmeal? Try this comforting version of it. The Quinoa adds a crunchy texture, and the vanilla, cinnamon and cardamom makes it soothing and delicious. It takes a little bit of time to cook (15-20 min), but make a double batch and save the other serving to the next morning. Just reheat it with a little bit of your choice of milk.

Oatmeal boosted with Quinoa

1/4 cup Oats¹

1/4 cup Quinoa²

1 cup Almond Milk³

1 teaspoon Vanilla powder

1 pinch Cinnamon

1 pinch Cardamom

Optional: Add dried fruits/berries (tips: try goji berries). Makes it even more delicious!

Cook on low-to-medium heat. Occasionally stir.
Serve with your favorite oatmeal topping (cacao nibs, nuts, fruit, berries, jam, etc).

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.



¹ I usually use steel-cut oats, but you can use the kind you prefer (rolled, old-fashion etc) – just try to avoid using Instant Oats (especially with this recipe since the Quinoa takes so much longer than Instant Oats to cook). The Instant Oats are pre-cooked and dehydrated which make them quick to cook but less nutritious. They are for sure handy when you’re in a rush, or don’t have a stove to cook on (we usually takes them on our camping trips), but watch out for a lot of additives of both preservatives, sugar and salt.

² You can of course use the kind of Quinoa you like the best, just remember to rinse the seeds in water first to remove the toxic bitter coating (called saponin).

³ Any kind of milk would work.

Chia Pudding


Chia seeds | Berries | Agave | Almond Milk


First of all, I’m currently working night shift (sooo bad for your health!), and I eat breakfasts on all kinds of different hours. I try to have kind of a routine – trying hard not to mess my body completely up – where I don’t eat between midnight and 6am. After my 3-days cleansing (more about that another time), I realized that most of my night time eating is comfort eating where I think I’m hungry but mostly I’m just bored or thirsty (or just wanna get out of my claustrophobic patient room). Nowadays, I drink plenty of water instead and it seems to work most of the times.

Anyhow, Chia Seed Pudding is one of my favorite breakfasts, especially when I’m planning to go for an easy run afterwards. On my working days, I usually prepare it when I come home from work in the morning. I let it swell in the refrigerator while I’m getting a couple of hours of sleep, and then it’s ready when I’m waking up again. Time saving solutions are my best friends!

Chia Pudding
One serving

2 tbl Chia Seeds
Berries of your choice
A dash of Agave (optional)
1 cup Almond Milk

Mix well and let it swell overnight, or at least for 1 hr.

I usually use blueberries, and sometimes raspberries, but you can of course use whichever berry you prefer. And you can use either fresh or frozen berries. I also usually eat it with a sliced banana on top, and sometimes I add nuts, raisins or dried fruit as well. Cinnamon is also really good on top. If you wanna make a delicious Chocolate Pudding (who wouldn’t?), just add a scoop of Raw Cacao Powder, and BAM!, you have a pudding not only packed with fibers, antioxidants and healthy fats, but also iron, calcium, magnesium and other important minerals. Win-win!

Until next time: Listen to Your Body, and Stay Strong!
And connect with me on Twitter, Facebook and Instagram.