Can't stand this heat? We've got 3 light and functional options to help you beat the heat.
Temperatures have soared.
It's hard to be productive in this heat.
The good news? It's possible to get through the summer without losing your edge.
With a few simple adjustments, you can stay true to your goals — and still enjoy the season.
In this article, we share 3 practical solutions to maintain a healthy diet between meals.
Spoiler: You don't need to waste time, or make "fit" snacks that don't fill you up.
Chia pudding
Ingredients (for 2 servings):
4 tablespoons of chia seeds
250 ml of plant-based milk (almond, oat or coconut)
1 teaspoon of honey, maple syrup or crushed dates (optional)
1/2 teaspoon of vanilla extract (optional)
Fresh fruit to taste (e.g. mango, raspberry, banana)
Preparation
1. Mix the chia seeds with the plant-based milk in a jar or bowl.
2. Add the honey or other sweetener and the vanilla. Mix well. Shake well (that's the secret).
3. Let it sit for 10 minutes and mix again (important to avoid lumps).
4. Refrigerate for at least 2 hours (ideally overnight).
5. When serving, add fresh fruit, granola or nuts on top.
🟢 Functional tip: Use plant-based milk with calcium or add plant-based protein powder to increase the nutritional value.
Yogurt with fruit and cereal
Ingredients (for 1 serving):
150g of natural yogurt (Greek, plant-based or Skyr)
1 sliced kiwi
1/4 cup of fresh or frozen blueberries
2 tablespoons of whole grain cereal or sugar-free granola
Cinnamon or seeds (chia, flax, hemp) to taste
Preparation
1. Place the yogurt in a bowl.
2. Add the sliced kiwi and blueberries on top.
3. Sprinkle with whole grain cereal or granola.
4. Finish with a touch of cinnamon, seeds or a drizzle of honey (optional).
🟢 Functional tip: Add a teaspoon of almond butter for an energy and satiety boost.
Healthy Overnight Tiramisu
Ingredients (for 1 serving)
40g of fine oat flakes
100ml of soy milk
30 ml coffee
150g natural Greek yogurt (50 filling + 100 topping)
5g raw cocoa
5g agave or honey
50g fruit to taste
Preparation
1. In a bowl, add the oat flakes, plant-based milk, a drizzle of agave/honey, the coffee and only 50g of yogurt and mix well.
2. Cover the mixture with the remaining yogurt – 100g.
3. Sprinkle with cocoa.
4. Refrigerate for at least 3 hours; ideally, make it the day before to eat the next day.
5. Before serving, add fruit to taste.
