Hommade , healthy snack recipe - muesli-protein bars

the ones who are following me on Instagram already knows that last Friday  I made a healthy snack - Muesli-power bars! :) Must tell you it was easy, fun and super delicious! so I thought maybe someone of you would love to try this at home as well!

so here it goes:
YOU WILL NEED:
250g of Oat flakes (better if not processed)
4 egg whites
1 egg
100g differetn nuts (or 1 type, as you prefer)
100g raisins
100g apriocots
100g prunes
100g dried papaya/mango/berries/etc. your choice. i put Mango+apple+pears
1 orange
cinnamon
2 scoops of protein (can also use a cottage cheese)
NOTE to chocolate lovers - you can also use 100g of Dark chocolate. As I am not really fan of chocolate, than I skipped this part. but you can definitely make variations with dark or even White one.

PREPARATION:

1. take out all you need! :)

2. Parch (roast lightly) the oat flakes on a frying pan till they get brownish-golden. when ready leave it to cool down.
* IF choose to add also choclate! melt it in a hot water "bath"

3. lightly beat together 3 egg whites and 1 egg

 4. LETS CUT all the fruits and dried fruits and mix them together

  use it with all peel to get stronger flavor. tasts really good.

5. add 2 scoops of protein (or use cottage cheese - choose light one )

6. Mix everything good together (adding a pinch of cinnamon. orange + cinnamon is my MUST combination Always. BTW, Cinnamon is a great antioxidant so add it! )

7. put it on the pan and make it even and press it good an put it in approx. 150°C in an owen and bake it till it is ready. (doesn't take too long though, just check when it is getting harder).

8. and voilà! it's ready! take it out! cut them into pieces and you have a ready, healthy snack to take with you to work, after-workout/gym snack, picknick or just replace your cookies for your afternoon tea with these babies! :)
and now a BONUS to this recipe: the nutritional facts:
100g:
Kcal: 262
Fat: 9g
Carbohydrate: 34g
Protein: 12g

and HERE is a nice comparison to another - fruit bar (this was more or less similar in ingrediants with the one I made it). compare for yourself :)

so let's start cookin' guys! ^_^

p.s. sorry for picture quality but my camera's battery was down so used my phone :( 

C'est Tea Time!

TEA! one of my favorite drinks ever! relaxing, refreshing, tasty! green and healthy!
Important addition to every diet and must-have item in every first-aid-winter-kit! :)
what can be better than a (ice) tea time with your ladies and a sunny Sunday afternoon?

here are a nice chart chart to determine how long and at what temperature you should steep your tea:   

This useful tips were found in Tevnana homepage. click here. BTW, love their tea jars :) so cute :)

 Here are also some facts about tea time - really visual!

 

And here are some suggestions for picking out your tea.



BUT THIS..mmm this is how should look like my dream apartments living room.. the big windows and a breathtaking view. (this is from Ritz Carlton, Hong Kong).

Ok. let's stop drinking and organize some real brunch on the roof top with my adorable ladies :)
C'est tea time! ^_^

Wake me up! before you go-go (..RUNNING!)

Buongiorno world! :)
After a company dinner in an adorable Roman restaurant last night I felt too much guilty so I started healthy this morning!
a) woke up at 6:30 to go running
b) had a super healthy breakfast

Endomondo Sports Tracker

Endomondo Sports Tracker is my bff during every sporty activity. check it out!

Healthy breakfast

Really important!!! to eat right and healthy (and not only after workout)! a nice bowl (Always tastes better if eating from your favorite tableware. like my Brazilian breakfast bowl and Blond Amsterdam "Miss Brains" mug. (Love this line of products! and you can buy them online! soo cute!)

so my breakfast was: oat flakes(in hot water) strawberries and dewberries together with fresh mint tea with lime. super antioxidant and full with vitamins and really refreshing, even in summer!
so let's get healthy and fit!8-)

Amsterdam and Warsaw in Pictures

The ones who are following me on Instagram already have seen that I escaped Milan for a week to go for work to Amsterdam and Warsaw.
However tried to capture some nice moments of the city and places so I can share with you guys and if you have some questions or need tips - let me know! :)

Flower market

Vondel park - an amazing place where I went running every day

Check the pictures of the place here! so lovely, right?

restaurants there had really nice Windows

 

YES! that's chocolate! not only Belgians are famous with their chocolate and arty creatiosn but also Dutch! and this evilness was right next doors of my hotel! luckily so was the park!

the typical scene! :) of bicycles, city canal and the typical buildings.the architecture was really nice. No skyscrapers and everything semed so natural and just fitting in the scene perfectly.

Santa Claus? :D well that is something I didn't expected to see in end of May!

Such a cheesy picture, but couldn't help myself! i think it was a must in Holland! :D

 

 

this was something strange! even for me

 

the view to RAI exhibition center where we went for a fair

a family scene. everyone is going aroudn there with bicycles.even when it is raining!

kind a strange to see this kind of museum in the heart of the city. well but when you realise you are at Red Light district and are surrounded by (mostly) men and coffee shops, it starts making sense.

City by night looks even more mysterious and charming than in a day light. so definitely MUST visit! I hope I will as well. this time I had no time to see anything, as were there for a work. but definitely want to come back there!

p.s this is something really typical to dutch. the "blue works"! looks Amazing on the tableware! ^_^

 

 

WAWA for Warsaw! :) part II

 

That's me at Loius Vuitton Warsaw store! which from outside looks like a big, monogram LV travel case.

 

the weather was splendid, hot and sunny so people were getting in Summer mood.

29th of May is an national Holiday in Poland, so everything was close. as religious, orthodox related festivity than tehre were a lot of religious activities around the city in all churches.

while strolling down the main Street to go to the old town I saw 2 weeddings. where both, the newley weds, were waiting outside an vintage cars after the ceremony.

 it was almost like a MoonWalking bear from the awarness test. the ones who hasn't seen it. check the video here! :) this time it was a Polish panda! so waiting a new youtube video.

a medievale aura 

old town

some typical figurines made of wood

one of the main parks in the city center

a really lovely, treasure Island type of place-bar at the main city square. called Bondi (from the famous Bondi beach in Australia. one of my top destinations in my To-Travel-List and home of loads of surfers!). this place speciality is an watermelon cocktails! MUST try it!

 

 

so this was my trip in few pictures!