Frozen Spinach Strawberry Smoothie

This weekend I had a lot of fun. My friend came over to my house and she sleepover for two days. We went to a birthday party where we ate pizza and played some games, I think we all enjoyed it a lot. On Saturday morning we were super hungry, but we didn't really know what to eat, so we grabbed some vegetables and fruits to make this smoothie and it turned out really delicious.

You can drink this smoothie at any time, because it is so easy and fast to make, you can have it for breakfast as a great start for your day, a snack when you are lousing on a couch reading or watching tv or even after or before working out, because it will provide you lots of energy.

Ingrediens(2 serves):

-2 bananas 

-2 handfuls baby spinach 

-1 handful frozen strawberries 

-1 cup almond milk 

Instructions:

Blend all the ingredients in a blender until its a smooth drink. You can put some baby spinach and frozen fruits on top of the smoothie, as a decoration.

10 Tips For Vegetarians

Although Vegetarian diets can be difficult at times, with these helpful tips you won't have to worry anymore. As long as you eat the right amount of proteins, minerals, vitamins and secondary plant products you are good!

1. Dink enough water.  Water is the most important thing to take care of, even if you are not a vegetarian. You should drink about 1-2 liters water or other clear fluids a day.
2. Build meals around protein sources. Protein sources that are naturally low in fat, like beans, lentils, peas, egg white and rice. 
3. Eat enough proteins. Milk products, eggs and soya products are good sources for proteins. You should eat 1-2 legumes meals a week and 50-150g protein products a day.
4. Vegetables are a good source for vitamins, minerals, secondary plant products and fiber. About 400g vegetables will cover the daily requirement.
5. Vitamin B12. It can not become a problem for you, if you eat enough milk, cheese and eggs. 
6. Iron.  You can easily manage to eat enough iron. There are many vegetarian products that contain iron, like soybeans, lentils, spinach and tofu.
7. Eat colorful. Try to eat a big variety of fruits and vegetables. When you don't enjoy eating them either make delicious smoothies or yogurts out of them or set yourself small goals, like eating every morning one banana.
8. Grain and potatoes. To cover your daily requirements you should eat 2-3 meals that include either grain or potatoes a day.
9. Do enough sport. The average is to exercise 30 minutes each day. It will make you feel a lot better. Your sleep quality will increase too. 
10. Nuts and seeds. Nuts and seeds will give you the right amount of proteins. They also contain vitamins, roughage, minerals and secondary plant products.

If you have more useful tips, feel free to write a comment. 

Sources: Vegetarierbund Deutschland 

Salad With Baked Potatoes

Since I have been quit sick for past weeks, I haven't had to much of an appetite for anything. So when I started to get bit hungry, I thought to myself, a salad would be the perfect thing to eat. This salad isn't only really enjoyable,  but it also has lots of vitamins in it. I especially like this salad with backed potatoes, because it ties really well together.

Ingredients (for 2 people):

Baked potatoes:

• 4-5 medium potatoes
• Provençal herbs
• salt & pepper 
• olive oil 

Salad:

• Salad 
• one red pepper
• tomatoes 
• cucumber 
• mushrooms (optional)
• boiled egg (optional)
• olive oil

1. Cut and peel the potatoes. Boil the potatoes for 5-10 minutes (until they are not too soft and not too hard).
2. Put the potatoes on a baking plate and brush olive oil on the them. Then sprinkle some Provençal herbs, salt and pepper on them.
3. Put the potatoes in the oven for about 10 minutes.

4. Start with washing the salad, tomatoes, cucumber and the red pepper. Cut all the ingredients in little pieces and put them in a bowl. Pour some olive oil over it.