Glow Chef

Healthy Eating Made Easy! Glow Chef was born from my passion for healthy eating. Dedicated to those who want to eat well, in a fit, straightforward and…
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 3y
Tools and ingredients for a healthy lifestyle, link to Institute of integrative Nutrition. Health Coaching, Integrative Nutrition Health Coach, Health Coach, Health And Wellness, Wellness Programs, Integrative Health, Health And Nutrition, Holistic Approach To Health, Integrative Nutrition
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Get to know the course content for the best health coaching program out there.
Be your best self
Your wellbeing is at its peak when you find out whats holding you back and focus on being your best self. 💚
two white plates filled with food on top of a table next to a glass of water
Chickpea salad with carrot and herbs
Ingredients For 2 persons 1 can cooked chickpeas (400 grams) 1 grated carrot 2 celery leaves cut into small pieces 1/2 cucumber peeled and cut into small cubes 1 spring onion sliced thin (or half purple onion chopped) 6 to 8 basil leaves cut into strips 1 tablespoon chopped parsley 2 tablespoons lightly toasted pumpkin seeds
a glass filled with blueberries on top of a plate
Melon & Blueberries: The taste of Summer
Cocoa and almond energy balls
Ingredients 75 gr of chopped almonds 12 medjool dates pitted 3 tablespoons raw cocoa 2 tablespoons almond butter 1 spoonful of melted coconut oil Method Reserve 25 grams of almonds. Put the rest of the almonds and all other ingredients in the food processor. Pulse to combine well. Make little balls between the palms of the hand, as in the video. Lightly toast the 25 grams of chopped almonds. Sprinkle the ready-made balls with the toasted almonds.
a white plate topped with meat, rice and veggies next to lemon wedges
TURKEY MEATLOAF WITH HERBS
Ingredients for four persons 1 pound minced turkey meat 1 peeled purple onion 2 cloves of garlic, peeled 8 basil leaves 1 cup parsley 1 cup arugula 1 teaspoon dried thyme 1 teaspoon dried rosemary. Optional: 1 cup grated carrot 1 teaspoon sea salt 1 teaspoon black pepper 3 tablespoons quinoa flakes for the mixture of meat and herbs 2 tablespoons quinoa flakes to cover the loaf
a blue bowl filled with soup on top of a table
Cauliflower, leek and lime soup | Detox Soup
I'm definitely a soup addict, but in my defense, they are so healthy and comforting all year long! Check out this recipe - perfect for a healthy detox and for promoting gut health! You'll absolutely love this rich and healthy soup!
three small glass bowls filled with green vegetables and sauces on top of a table
Green Pea Soup | Spring Soup Recipe
Spring: the perfect season, where more and more delicious vegetables and fruits start showing up at the market: fresh and colorful! With them, you can make this spring flavored soup as a dinner starter or even as a full-meal. Check out the recipe and marvel yourself with this delicious soup! I wish you a happy cooking :)
raspberry jam in a glass dish with a wooden spoon over it and the text, easy raspberry jam quick healthy delicious
EASY RASPBERRY JAM
Ingredients: 1 bag of frozen raspberries; 100ml of water; Juice of half lime; 1 mint leaf (or more if you feel like it); 2 tablespoons of chia seeds Method: Put the raspberries in a pot, with the water. Bring up a soft boil. Add the lime juice and the mint. Reduce the fire to a minimum and cover. Cook for 10 minutes. If there's still a lot of water at this point, uncover it and boil again for 2 minutes. Turn off the heat. Add the chia seeds and stir well. Transfer to a glass jar.
a white plate topped with lettuce and hummus on top of a table
The Ultimate Hummus Recipe | Low Fat & Super Easy Snack
Hummus: a growing trend in the vegetarian (and even vegan) diets! It is widely used as the protein component of meals and snacks by those aiming for a healthy diet of Mediterranean inspiration. Check out its full recipe: it is quite simple and adaptable to personal taste! Also, I'm giving you some tips for its seasoning, some ideas for alternative flavors and for how to serve it (snack, bowls, appetizer etc.)!
Peach and Raspberry Parfait
Ingredients (for 3) 2 peaches 3 tablespoons filled with 'easy raspberry jam 3 natural yoghurts without sugar (can be normal or coconut) Coconut flakes Nuts Chia seeds Preparation Cut the peaches into small pieces and distribute over the glasses. Distribute 2/3 of the yogurt over the peach. Put a good tablespoon of raspberry jam in each glass. Distribute the rest of the yogurt over the glasses. Garnish with chia seeds, broken walnuts and coconut flakes.
a white plate topped with lettuce covered in pesto next to a bowl of peanuts
SPINACH PESTO: A FRESH AND VEGAN FILLING
a person holding a sign that says jantar low carb next to a bowl of broccoli and radishes
LOW CARB DINNER (4 low carb recipes for dinner)
https://www.youtube.com/watch?v=Vf5fb4Fukj0&t=7s
raspberry jam in a glass dish with a wooden spoon over it and the text, easy raspberry jam quick healthy delicious
EASY RASPBERRY JAM
Ingredients: 1 bag of frozen raspberries; 100ml of water; Juice of half lime; 1 mint leaf (or more if you feel like it); 2 tablespoons of chia seeds Method: Put the raspberries in a pot, with the water. Bring up a soft boil. Add the lime juice and the mint. Reduce the fire to a minimum and cover. Cook for 10 minutes. If there's still a lot of water at this point, uncover it and boil again for 2 minutes. Turn off the heat. Add the chia seeds and stir well. Transfer to a glass jar.
two lettuce wraps with carrots and radishes
OMEGA 3 LUNCH: MACKEREL WRAPS WITH AVOCADO
Ingredients for 1 person: 1 can of mackerel fillets in olive oil; 4 leaves of lettuce, washed and dried; ½ (half) avocado; 1 tablespoon of lemon juice; 2 tablespoons of sauerkraut; 1 shredded carrot (or spiralized); 2 leaves of a small purple cabbage sliced into thin stripes; 1 radish, thinly sliced; Optional: 1 teaspoon wasabi; if you don’t have any, just use some black pepper.
a white bowl filled with carrot soup and topped with sour cream next to a spoon
CARROT AND LIME ALKALINE SOUP
Ingredients 1 red onion, diced 1 leek carefully washed and cut into thin slices 1 zucchini, peeled and diced 1 garlic clove minced 1 teaspoon of coconut oil 1 kg of peeled and diced carrots (yes… it takes some time) 1 teaspoon of turmeric 1 teaspoon of grated ginger zest of 1 lime Juice of half a lime ½ teaspoon of pink salt 1 l of hot water
Fitness, Self Care, Self, Addiction, Make It Simple, Dieta
SELF CARE SUNDAY💚
a cup of tea and some cookies on a wooden tray next to a bag of granola
LEMON AND OAT VEGAN BARS
1 tablespoon coconut oil; 3 tablespoons organic maple syrup; Juice and zest of one lemon (preferably organic, unwaxed); 1 tablespoon of tahini; 70 g of pumpkin seeds; 6 Medjool dates pitted and cut into pieces; 110 grams of oats (I used gluten-free); 2 tablespoons chia seeds; a pinch of salt (I used Himalayan Pink Salt).
an overhead view of some food on a table with a sign that says lunches saudavis 5 recetas faces & parfaits
5 HEALTHY SNACK RECIPES
a white plate topped with apple slices and salad on top of a table next to utensils
Pear and fennel salad
Ingredients for two servings: One pear, peeled, cored and sliced; Juice of one lemon; One fennel bulb, well washed and thinly sliced; One tbsp of goji berries; 20 gr of sunflower seeds, lightly toasted and seasoned with tamari and powdered garlic; 200 gr of salad leaves, just choose your favorites; Half a cucumber, peeled and cubed; Optional: 1/4 tsp sumac.
two people holding glasses of green smoothie
Green Glow Smothie
Ingredients 1 cucumber, peeled and sliced; 1/2 romaine lettuce, carefully washed and sliced; 1 cup spinach; 1 pear (or apple); 1 celery branch; 1/4 avocado; juice of 1 lemon; 1/2 glass of coconut water (or plain water).
a woman sitting on top of a stone wall next to a garden filled with hedges
Change is scary
Sometimes we choose to stay in whats known to us because we fear change. But you know what? If change leads to failure, at least you tried, so allow yourself to enjoy the process and feel proud that you had the courage to try.
Given the situation we are experiencing, and with the constant challenges that concern our health, it is essential to strengthen our immune system. And there is no better way to do it than to adopt a simple diet, based on natural ingredients, whether of animal or vegetable origin, and to benefit from the foods of the season. 🍏🍓🥕🥬 Health, Beetroot, Natural Ingredients, Diet, Easy Diets
Food of the season
Given the situation we are experiencing, and with the constant challenges that concern our health, it is essential to strengthen our immune system. And there is no better way to do it than to adopt a simple diet, based on natural ingredients, whether of animal or vegetable origin, and to benefit from the foods of the season. 🍏🍓🥕🥬
Let's check in with ourselves:  In April I learned... The highlight last month was... This month I want to feel... Highlights, Learning, Hello May, Check, Let It Be, April
Hello May!
Let's check in with ourselves: In April I learned... The highlight last month was... This month I want to feel...
a woman sitting at a desk writing on a piece of paper with the words,'own the story you create '
There are no magic formulas for living well
The secret lies in balance, intention, honesty and a positive spirit. Everything depends on you!
a notepad with the words you got this on it next to some paper clips
We need to check-in with ourselves:
What energizes me... What I'm grateful for... What's not working and why... Let's stay positive and keep balanced! 💚
And for that, we must try to keep calm and balanced. Here are some tips: 1) Use and abuse the "mute button" - mute some people and avoid seeing and hearing news that may cause anxiety. Search for information once or twice a day from trusted sources; 2) Take care of yourself - strengthen your immune system with micro-nutrients with a positive effect, move, and take advantage of the imposed rest to calm down and take care of your sleep. People, Feel Good, Positivity, Take Care Of Yourself, Search, Calm Down, Avoid, Care
We need to feel good!
And for that, we must try to keep calm and balanced. Here are some tips: 1) Use and abuse the "mute button" - mute some people and avoid seeing and hearing news that may cause anxiety. Search for information once or twice a day from trusted sources; 2) Take care of yourself - strengthen your immune system with micro-nutrients with a positive effect, move, and take advantage of the imposed rest to calm down and take care of your sleep.
Eating healthy fats is essential in a balanced diet. To increase your consumption of healthy fats, get to know the types of fats, which fats to avoid and my favourite sources of healthy fats - two sources of monounsaturated fats and two sources of omega 3. Balanced Diet, Healthy Fats, Eating Healthy
Healthy fats
Eating healthy fats is essential in a balanced diet. To increase your consumption of healthy fats, get to know the types of fats, which fats to avoid and my favourite sources of healthy fats - two sources of monounsaturated fats and two sources of omega 3.
One of the main goals at this time is to strengthen the immune system and, regarding food, you can strengthen your immunity in two complementary ways: avoiding external aggressions and promoting the entry of micro-nutrients with a positive effect. I advise you to make a simple diet, based on natural ingredients, whether of animal or vegetable origin. Avoid processed foods at all costs, full of aggressive chemicals, and drink plenty of water. Immune System, Immunity, Avoid Processed Foods, Nutrient, Processed Food, Micro Nutrients
Immunity hacks
One of the main goals at this time is to strengthen the immune system and, regarding food, you can strengthen your immunity in two complementary ways: avoiding external aggressions and promoting the entry of micro-nutrients with a positive effect. I advise you to make a simple diet, based on natural ingredients, whether of animal or vegetable origin. Avoid processed foods at all costs, full of aggressive chemicals, and drink plenty of water.
a bowl filled with oatmeal topped with fruit
Delicious bowl of oatmeal
Ingredients: 30 grs of oats 100 ml your milk of choice (cow’s or vegetarian) 100 ml cold water Sea salt Optional: a pinch of cinnamon powder or a cinnamon stick. Let the milk warm up with the water. Add the oats and bring to a boil. Lower the heat, season and stir. After 5 minutes they are cooked, with a wonderful consistency of rice pudding. Divide into bowls and choose your toppings.
You know that a sugar-free diet is best for your health and your body, but you don’t know how to do it? In this video I will teach you my tricks to eliminate excess sugar from your diet. Sugar Free Diet, Sugar Free, Sugar, Easy Meals
A sugar-free diet - what to eat and what to avoid
You know that a sugar-free diet is best for your health and your body, but you don’t know how to do it? In this video I will teach you my tricks to eliminate excess sugar from your diet.
This is one of the most asked questions for anyone who wants to diet or eat healthily. See here your questions answered in a conversation about food intolerances, healthy and positive eating, and the need, or not, to cut gluten in the diet. Food Intolerance, Eat, Intolerance
Can I have bread for breakfast? 🍞
This is one of the most asked questions for anyone who wants to diet or eat healthily. See here your questions answered in a conversation about food intolerances, healthy and positive eating, and the need, or not, to cut gluten in the diet.
a notebook with the words today counts so much better than tomorrow on it next to a laptop and glasses
Daily reminder
We need to check-in with ourselves: I feel... I need... I celebrate... I release...
several pieces of brownie sitting on top of a wooden cutting board
Chocolate and hazelnut rocky road
Chocolate is one of the few things I can't resist, and I don't blame myself! 🍫 I eat what I want when I want it, the thing is, most of the time, I want to eat what makes me feel good. As pampering is part of life and is also healthy, from time to time I make desserts. And I love it when my children say all enthusiastic "mother, could you make those bars ..." ☺ We all need a little sweet pleasure now and then, and you know what makes it all the better? Do it without blame! 🙌
an open book sitting on top of a table next to a cup of coffee and keyboard
“A morte da caloria” ou uma dieta saudável na prática - Glow Chef
Glow Chef | Death of the Calorie | Healthy Diet in Real Life Fact: diets that rely on calorie counting don't work! What do do instead, when you want to lose weight and eat a healthy diet? Read on. via @glow_chef
lettuce with the words lettuce learn to love it all about nutrition tips and recipes
Alface: um guia para aprender a gostar - Glow Chef
Glow Chef | All about the lettuce Nutritional profile and the most delicious ways to make it a staple in your daily meals. Includes healthy recipes. via @glow_chef
a white plate topped with cauliflower and broccoli next to a bowl of pesto
Brócolos e couve-flor com vinagrete de pesto - Glow Chef
broccoli and cauliflower cooking in a wok on the stove top
Cozinhar no vapor: uma técnica Glow Chef - Glow Chef
Glow Chef | 5 Benefits of drinking water  Looking for the ONE little change with BIG impact on your health? This is it! via @glow_chef Benefits Of Drinking Water, Health Drink, Hydration, Drinking Water, Health Day, Health Challenge, Health Eating
5 razões para escolheres beber água - Glow Chef
Glow Chef | 5 Benefits of drinking water Looking for the ONE little change with BIG impact on your health? This is it! via @glow_chef
two plates with food on them sitting on a table next to glasses and silverware
Bifes de couve-flor no forno: receita low carb - Glow Chef
Glow Chef | Recipe - Cauliflower steaks? Yes, it's a thing! Packed with antioxidant and anti-inflammatory nutrients, it's a must eat! via @glow_chef
Diy
Glow Chef - Health Coaching e Especialista em Alimentação Saudável
New Years Detox, Detox Plan, Best Detox, Healthy Detox, Detox Diet, Yoga, How To Plan
Glow Chef - Health Coaching e Especialista em Alimentação Saudável
The new year detox and reset plan for smart, independent women who want to feel amazing every day. Food, exercise, and mindset to start the year the best way possible. Exercises, Outdoor
Glow Chef - Health Coaching e Especialista em Alimentação Saudável
The new year detox and reset plan for smart, independent women who want to feel amazing every day. Food, exercise, and mindset to start the year the best way possible.
a white plate topped with a salad next to two bowls filled with vegetables and spices
Salada Verde com Pistáchios e Clementinas - Glow Chef
Glow Chef | Green Salad with Pistachio and Clementines Healthy Christmas Recipe - with this tasty salad you won't compromise your clean eating. Eat your veggies this holidays with Glow Chef's help. via @glow_chef
a white plate topped with a salad next to two bowls filled with vegetables and spices
Salada Verde com Pistáchios e Clementinas - Glow Chef
Glow Chef | Salada Verde com Pistáchios e Clementinas Fazer uma ceia de Natal saudável é fácil com o Glow Chef: uma salada, fresca e vitaminada para manteres a forma estas festas. via @glow_chef
a white plate topped with food next to a bowl filled with soup and silverware
Receitas saudáveis no Natal: Ratatouille - Glow Chef
Glow Chef | Receitas Saudáveis no Natal Esta ratatouille é o acompanhamento perfeito para a tua Ceia. Mantém-te fit este ano com as receitas e sugestões Glow Chef. via @glow_chef
@glow_chef posted to Instagram: 🎄Wishing for a healthier Christmas? So, as promised, I sent out my tips and tricks for maximum fun and minimum bloat 😉 . One of my suggestions is to ensure you have healthy alternatives on your party table, along with all the good family traditions. This way you’ll be able to balance things out, combining the good old veggies with all the rest. . Advantages to that: you’ll keep your digestion going with fiber rich plant-based dishes, and you’ll Instagram, Healthy Alternatives, Rest, Fun, Digestion
@glow_chef posted to Instagram: 🎄Wishing for a healthier Christmas? So, as promised, I sent out my tips and tricks for maximum fun and minimum bloat 😉 . One of my suggestions is to ensure you have healthy alternatives on your party table, along with all the good family traditions. This way you’ll be able to balance things out, combining the good old veggies with all the rest. . Advantages to that: you’ll keep your digestion going with fiber rich plant-based dishes, and you’ll
a white plate topped with food next to a bowl filled with soup and silverware
Receitas saudáveis no Natal: Ratatouille - Glow Chef
Glow Chef | Healthy Christmas Dinner: easy and delicious Ratatouille recipe that will be perfect as a side dish with any other menu you choose. Don't compromise your clean eating, eat your veggies this holidays. via @glow_chef
a white bowl filled with soup next to sliced limes
@glow_chef posted to Instagram: Do you ever think of soup as a snack? . Snacks should be like an energy bridge between your main meals, be it mid-morning or mid-afternoon… . Depending on your schedule for the day, they should also provide you with the pep you need for your occupation. . What would that be? . Enduring energy and mind focus for work; fast energy for your gym session; just a pick me up bridge until the next main meal; or, in some circumstances, an actual meal substitute. . Differe
three pieces of granola on a white plate next to a cutting board with flowers
Barrinhas de gengibre e aveia: snack saudável - Glow Chef
Healthy snack: Gingerbread homemade bars Homemade oat bars: super easy, quick to make and delicious. Perfect for the office, school, and post-workout! via @glow_chef