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Benefits: Good source of plant-based protein (yay for all of you vegans out there!), fights Illness and disease, decreases Inflammation, helps digestion and intestinal health, high in vitamins and minerals, supports bone health, protects heart health and boosts your energy.

Favorites: The spicy one (with chilli), the curry one or the squash one (only when it's in season) or the red bell pepper one.

When I eat it: As a snack or as a part of my dinner.

How I eat it:
Snack + hummus: I spread some hummus on rice crackers or some kind of wholegrain crackers that I have on hand.
Dinner + hummus: I spread it on my protein bread that I usually eat as a side with scrambled eggs, egg omelette, some kind of salad etc.

P.S.: When I eat the spicy one (especially when I eat it at dinner) I usually spread one layer of cottage cheese on top of my bread and then spread the spicy hummus on top. The one I buy is actually really spicy and if I eat too much of it it hurts my stomach, but when I eat it with cottage cheese it eases the whole spicy feeling and my stomach doesn't hurt.

Oh and one more thing, when buying a hummus make sure it doesn't have (much of) unnecessary addings like sugar, processed oils,
emulsifiers etc. (you get my point, right?)

100% Cocoa powder

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(not an actual food you could say, but totally a must in my kitchen!)

Benefits: Cacao beans are absolutely packed with antioxidants, cacao also boosts your mood and cognitive performance, lowers blood pressure, protects your heart and regulates insulin levels.

When I eat it: At breakfast or as a part of a snack.

How I eat it:
Breakfast + cacao powder: I mix cacao powder in my oatmeal and top my oatmeal with it. I even top my peanut butter toast with it (no kidding, try it once and then laugh at me when you'll see how good it is!)
Snack + cacao powder: I sprinkle it on top of my protein shake or on top of my cottage cheese or yoghurt. Sometimes (especially in cold weather) I fancy cacao drink - I heat two cups of plant-based milk and two tbsp of cacao powder + additional sweetener (stevia or anything you like), I sometimes use coconut sugar.


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(usually plant-based, but I also drink regular milk tho)

Benefits (of plant-based): They have more calcium than regular milk, they are lower in sugar (some of them are not tho), they are free from IGF-1, usually lower in calories and the most important one: easier to digest.

Favorites: Rice milk, Rice and coconut milk(all unsweetened)

P.S.: Rice milk is one of the highest in sugars, but keep in mind that they are all naturally present.

When I consume it: With my coffee or as a base for my coconut-matcha drink and also as a base for my cacao drink (I mentioned earlier). Sometimes with my cereal (which I ,by the way, make at home).

Cottage cheese (low fat - 5%) or skyr yoghurt (0% fat)

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Cottage cheese: It is packed with good protein, it also has decent amounts of vitamins B1, B3 and B6, as well as vitamin A, iron, magnesium, potassium, zinc and copper. It supposedly strengthens your bones too, maintains blood sugar levels, improves digestion etc.
Skyr yoghurt: It's high in protein, vitamins and minerals. It may promote heart health, supports blood sugar level.

When I eat them: At breakfast, as a snack and sometimes at dinner.

How I eat them:
Cottage cheese + breakfast: I mix 100-150g of cottage cheese with half of a banana (you can mix it with a fork but I learned that if I mix it with stick hand blender it makes a really smooth and creamy texture). Sometimes I use it as a crepe filling or add it to a pancake mixture.
Cottage cheese + snack: (same as the banana breakfast idea - I sometimes have that as my post workout snack/meal)
Cottage cheese + dinner: As I already said earlier I use it as a spread on my protein bread (as a side with eggs), I also learned that it goes great with smoked salmon: protein bread + cottage cheese on top + smoked salmon slices on top of that.
Skyr + breakfast/snack: I eat it in combination with my oatmeal or chia pudding. I usually top it with banana 8you can totally use any fruit you want - I also use fresh mango when I have it). When it comes to snacking I eat it the same way just without oatmeal as a side.


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Benefits: They are high in quality protein (with all the essential amino acids in the right ratios), they are high in cholesterol, but they don't adversely affect blood cholesterol - they are high in HDL (the "good") cholesterol, they contain lutein and zeaxanthin, antioxidants that have major benefits for eye health ...

When I eat it: Sometimes at breakfast but mostly at dinner.

How I eat it:
Breakfast + eggs: _I boil an egg and use it as my avocado toast topping. I also use it in pancakes/crepes. Oh and my latest obsession: scrambled eggs with banana (try it out! you will love it!)
Dinner + eggs: For dinner I make scrambled eggs with any type of veggies I have on hand (bell peppers, broccoli, tomatoes ...) or with mushrooms. Sometimes I hard boil two eggs, cool them down and put them on my salad ... there are seriously so many ways you can use eggs at dinner.

Additional one: Cinnamon

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Okay I seriously, but SERIOUSLY put cinnamon on almost everything! I even put it on top of my coffee sometimes.

Benefits: It is a high source of antioxidants, it contains anti-inflammatory properties, protects heart health, helps fight diabetes, it may help lower risk cancer, fights infections & viruses, protects dental health & freshens breath naturally, benefits health skin etc.

When I use it: At breakfast and snack.

How I use it: _I put it in my oatmeal, pancakes, crepes, mix it into cottage cheese, on top of my peanut butter toast, even ot top of my popcorn, on top of my coffee ... basically everywhere!

So this is all. If you have any questions or anything please feel free to message me. Also give me feedback and message me if you want, I'd be really happy to hear what you think about my article(s). 😊
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