​HOLISTIC FITNESS

Weight Management. Body Sculpting. Mindfulness Practice

                                                                                        By Ruth Henao. Fitness Coach                     

  HOT OATMEAL BOWL WITH ALMONDS AND COCONUT

​

Serve: 2

Ingredients​:

1 cup of water

4 tablespoons oat flakes

1 cup milk (almond, soy, cow's)

2 tablespoons sliced ​​almonds

2 tablespoons shredded coconut

1 tablespoon chia seeds

1 teaspoon cinnamon

1 tablespoon brown sugar, or to taste


Instructions:​

  • Bring water and oats to boil over medium heat, stirring constantly for about 4-5 minutes.
  • Add the milk and stir for 1 more minute until creamy.
  • Add the rest of the ingredients, and sprinkle with cinnamon, grated coconut, or any of your favorite seeds.


HOT PORRIDGE  BOWLS 


BLUEBERRY- QUINOA BOWL

​

Servings 2

Ingredients

​1 cup cooked quinoa (any variety)

  • 3/4 cup of water or almond milk
  • 1/2 cup of fresh or frozen strawberries
  • 1 tablespoon honey, brown sugar, or Stevia
  • Toppings: Blueberries, goji berries, almonds, chia seeds, etc..


Instructions

  • First cook the quinoa according to the package instructions.
  • Add the strawberries
  • Mix over medium heat with the milk until smooth and creamy.
  • Place the quinoa in a bowl and top it with your favorite fruits and seeds.
  • Enjoy

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