Green Spoon

🍹 Fresh Juice – Pineapple Ginger Detox Elixir
Ingredients 🍍🧡🍋

½ fresh pineapple

1 small piece of ginger (2 cm)

Juice of ½ lemon

200 ml cold water

Optional: fresh mint leaves

Instructions

Peel and cube the pineapple.

Blend with grated ginger, lemon juice, and water until smooth.

Strain if desired. Serve with ice and a few mint leaves on top.

🍽️ 2. Lunch – Chickpea Power Bowl
Ingredients 🧆🥒🥕

1 cup cooked chickpeas

½ cup cooked quinoa

1 grated carrot

½ cucumber sliced

1 tbsp tahini

Juice of ½ lemon

Parsley & cumin to taste

Instructions

Combine quinoa, chickpeas, carrots and cucumber in a bowl.

Mix tahini with lemon and cumin for a creamy dressing.

Pour over the bowl, sprinkle parsley.

Tip Health 💪
Chickpeas are rich in plant protein and support digestive balance.

🥣 1. Breakfast – Avocado Oat Toast Boost
Ingredients 🥑🍞🌱

1 slice of whole grain bread

½ avocado

1 tbsp chia seeds

A handful of spinach leaves

1 boiled egg (optional)

A pinch of black pepper & lemon juice

Instructions

Toast the bread until crispy.

Smash the avocado with lemon juice and black pepper.

Spread on toast, top with spinach and chia seeds.

Add the boiled egg sliced, if desired.

Tip Health 🧠
Healthy fats in avocado help regulate hormones and improve brain clarity.

🍛 5. Dinner — Lemon Herb Grilled Salmon with Zucchini Ribbons
Ingredients:
🐟 Salmon fillet
🍋 Lemon
🧄 Garlic
🌿 Fresh dill
🥒 Zucchini
🫒 Olive oil
🧂 Sea salt & pepper

Preparation:
1️⃣ Marinate salmon with lemon juice, garlic, dill, olive oil, salt & pepper.
2️⃣ Grill salmon until cooked through.
3️⃣ Spiralize zucchini into ribbons, sauté lightly in olive oil.
4️⃣ Serve grilled salmon over zucchini ribbons with lemon slices and fresh dill.

Tips:
"Omega-3 rich salmon supports brain and heart health — combined with fiber-rich zucchini for a light and nourishing evening meal."

🥙 4. Extra Meal — Mediterranean Stuffed Eggplant
Ingredients:
🍆 Eggplants
🍚 Quinoa
🍅 Cherry tomatoes
🫒 Black olives
🧄 Garlic
🌿 Fresh parsley
🧀 Feta cheese
🥄 Capers
🫒 Olive oil
🧂 Sea salt & pepper

Preparation:
1️⃣ Cut eggplants in half and roast until tender.
2️⃣ Cook quinoa.
3️⃣ In a bowl, mix quinoa, chopped cherry tomatoes, sliced olives, minced garlic, capers, chopped parsley.
4️⃣ Stuff the roasted eggplants with this mixture.
5️⃣ Top with crumbled feta.
6️⃣ Bake again briefly and serve with olive oil drizzle.

Tips:
"Rich in fiber and antioxidants, this dish supports gut health and helps reduce inflammation — perfect for a balanced Mediterranean meal."

🍪 3. Snack — Chia & Berry Yogurt Jars
Ingredients:
🌰 Chia seeds
🥛 Almond milk
🍓 Raspberries
🫐 Blueberries
🍯 Honey
🍃 Fresh mint
🍶 Greek yogurt

Preparation:
1️⃣ In a bowl, mix chia seeds with almond milk.
2️⃣ Let sit overnight in the fridge to form a thick pudding.
3️⃣ In glass jars, layer chia pudding at the bottom.
4️⃣ Add a layer of Greek yogurt.
5️⃣ Top with fresh raspberries and blueberries.
6️⃣ Drizzle with honey and garnish with mint.

Tips:
"Chia seeds are packed with omega-3 and fiber — perfect for gut health and keeping you full longer during the day."

🥤 Special Juice — Green Glow Detox Juice
Ingredients:
🥒 Cucumber
🥬 Celery
🍏 Green apple
🍋 Lemon
🫚 Ginger
🌿 Parsley

Preparation:
1️⃣ Juice cucumber, celery, green apple, lemon, ginger, and parsley.
2️⃣ Serve fresh over ice.

Tips:
"Packed with chlorophyll and antioxidants — this juice helps detoxify your body and refresh your skin from the inside out."

🥗 2. Lunch — Grilled Chicken & Peach Summer Salad
Ingredients:
🍗 Grilled chicken breast
🍑 Fresh peaches
🥗 Arugula
🥬 Baby spinach
🥑 Avocado
🌰 Walnuts
🧀 Feta cheese
🫙 Balsamic glaze
🫒 Olive oil
🧂 Sea salt & pepper

Preparation:
1️⃣ Grill chicken breast and slice thinly.
2️⃣ Slice peaches and avocado.
3️⃣ In a large bowl, place arugula and spinach.
4️⃣ Add sliced chicken, peaches, avocado.
5️⃣ Sprinkle walnuts and crumbled feta on top.
6️⃣ Drizzle with olive oil and balsamic glaze. Season to taste.

Tips:
"The healthy fats from avocado and walnuts support heart health and provide long-lasting energy for your afternoon."

🧘‍♀️ Sport 35+ Women
"Morning mobility flow — 15 minutes of gentle stretching and joint rotations. Designed to release body tension, improve flexibility, and energize the mind for a balanced start to the day."

🏃‍♂️ Sport 35+ Men
"Dynamic power walking outdoors — 45 minutes alternating fast-paced intervals and light recovery phases. Ideal for boosting heart health, improving endurance, and burning fat while respecting joint comfort."

💡 Tips Health (CET)
"When you choose colorful, fresh, living foods — you are choosing vitality. Every vibrant ingredient on your plate whispers to your body: heal, energize, thrive.
Medicine begins here — in what you eat today."

🥣 1. Breakfast — Tropical Quinoa Bowl
Ingredients:
🍍 Pineapple
🥭 Mango
🥝 Kiwi
🥥 Coconut milk
🍚 Quinoa
🌰 Chia seeds
🥥 Toasted coconut flakes

Preparation:
1️⃣ Cook quinoa in coconut milk over medium heat until soft and creamy.
2️⃣ Let it cool slightly.
3️⃣ In a serving bowl, add quinoa base.
4️⃣ Top with diced pineapple, mango, sliced kiwi.
5️⃣ Sprinkle chia seeds and toasted coconut flakes. Serve fresh.

Tips:
"Quinoa is a complete protein — perfect to fuel your morning with steady energy and keep your blood sugar stable all day."