Vegetable Croquettes

It is really exciting, guys! Just recently, I have been discovering a lot of goodies and so far I am really happy I did.

Vegetable Croquettes
zucchini and basil leaves

To all of you who likes Croquettes and prefers veggies, you will definitely like this.

Unfortunately I didn’t find anything about this specific product on the brand’s website, Zerbinati. So I am just gonna list all of the information written on the packaging.

Nutritional Value per 100g:

  • Energy 212kcal
  • Fats 8,3g saturated fats 0,9g
  • Carbohydrates 24g sugar 3,0 g
  • Fiber 3,5 g
  • Protein 8,7g
  • Salt 1,7g
Vegetable Croquettes
zucchini and basil leaves


  • Zucchine 28%
  • Potato
  • Pangrattato (farina di frumento, lievito di birra, salt)
  • Pastella 9% (corn flour, farina di grano tenero tipo 0, amido di frumento, salt)
  • Proteine di pisello
  • Water
  • Olio di semi di girasole
  • Basilico 3%
  • Sale iodato (sale marino, iodato di potassio 0,007%)
  • Pepper

This might contain soy, senape, egg, milk. So if you are allergic to these, just be careful.

Another positive thing is that it can be cooked in 3 ways: pan, oven and airfryer. I think it is interesting because most of the goodies I have tried are mostly prepared using the pan and the oven. So if you have an airfryer, you can definitely cook these using that.

There is also a small tip on how to prepare the sauce! That is also helpful!

Vegetable Croquettes
zucchini and basil leaves

I will defiitely eat these as a snack as a yummy treat or a meal as well. I prepare these with a little bit of rice.

This is a thumbs up for me. Tasty, easy to cook and lots of veggies in there especially zucchine and basilico in particular. So go for it if you ever find this in your local grocery store!

Disclaimer: This is not a sponsored article. All the products that I feature here in my blog I purchased myself. My opinion is based on my experience upon trying and using the product.

Veggie Burger

I was scanning the vegan and vegetarian section at a local supermarket because I was searching for a good lunch that I can bring at work. And this caught my eye. This variant got me curious so I bought it.

This is not new to me, like what I have mentioned, my vegetarian friend has introduced to me some plant-based food items and the veggie burger is one of them. And guys, this tastes a lot like burger meat! It is really incredible to me!
I have tried various flavors and what type of veggies are inside but the artichokes and tomatoes is really good.
It is interesting how it differs to the other veggies. I must say that this is lightest than the other ones I have tried. The others, in my opinion is much heavier, I feel it in my tummy, and almost easily I am full.

I really like that it isn’t even noticeable that it isn’t meat, though. It even has a good aroma =)

As you can see on the package, it says it is 100% vegan, palm oil free and non OGM.

It is a good source of protein and may contain traces of celery.

Veggie Burger with Artichokes and Dried tomatoes

Nutritional Values per 100g:

  • Energy 229 kcal
  • Protein 14,7 g
  • Fats 12,9 g Saturated fats 1,8 g
  • Carbohydrates 11,4 g. Sugar 1,1 g
  • Fiber 4,3 g
  • Salt 1,49 g

What is inside these burgers?

  • Restructure and rehydrated soy flour
  • Artichokes (11%)
  • Sunflower oil
  • Wheat gluten
  • Onions
  • Soft wheat flour type “0”
  • Tapioca starch
  • Thickener: methylcellulose
  • Dried tomatoes (1.2%)
  • Salt
  • Yeast extract
  • Vegetable fiber
  • Starch
  • Sugar
  • Garlic
  • Aromatic plants
  • Spices
  • Brewer’s yeast
  • Preservative: potassium sorbate
Veggie Burger with Artichokes and Dried tomatoes
plant-based burger
my plant-based burger yummy!

Verde Amore is produced by Kioene . All their products are prepared with legumes, cereals and many vegetables like: spinach, artichokes, eggplant, mushrooms and chickpeas. All Non OGM. They have a lot of fresh and frozen products like mini burger, tofu, meatballs.

Kioene went out in the market in 1990 as a Bio-Ene brand with its frozen products based on vegetable protein. The idea of their reserach started back in 1988 in order to create food based on 100% vegetable proteins which is tasty because they believe that food must be healthy but it should taste good, too.

In 2013 the name changed from Bioene to Kione. The meaning behind the project is:

  • Ki: the inner energy of the single individual according to the ancient oritenal culture
  • O: represents the circle which is the symbol of universal Harmony
  • Ene is the energy of th planet containg the energy of all its inhabitants

Kione is the energy of the individual in harmony with everything around him

Kioene products hit the shelves in 2014, and three years later in 2017, became the reference point of the market. Now, it has became widely known specialist in vegetable and plant-based protein food items. Not only it is offered to a contemporary healthy diet but also curates tasty and delicious veggies alternatives.

If you are looking for a nice veggie burger, try this out guys! it is just delicious! I love it!

Thanks for reading this article, I’ll see you on my next one! Ciao!

Disclaimer: This is not a sponsored article. All the products that I feature here in my blog I purchased myself. My opinion is based on my experience upon trying and using the product.

Dark Chocolate Protein Bar

Protein 35% Dark Chocolate Equilibra® is a food supplement with high protein content and vitamins.

Equilibra protein bar dark chocolate
45g bar

I am back again with another protein snack. And I got excited when my friend saw this at Eurospin, a local supermarket here in rome. And I said, well, this is gonna be in another article!

We are all aware now that protein contributes to the increase and maintenance of muscle mass. So anything with high protein will help a lot especially to anyone who likes working out and have an active lifestyle. The formulation of this Equilibra bar is enriched with Vitamins C and B1 which contributes to normal energy metabolism, while Vitamins B2, B6 and pantothenic acid contribute to the reduction of tiredness and fatigue.

Take 1 bar per day after a sporting activity. And according to the product description, it is advisable to accompany the intake of the bar with water.

I really appreciate that on their website, there’s an indication about how to eat this protein bar.

Like most food supplements and vitamins, this is supposed to be safe to eat. And I also already mentioned on how cautious I am when it comes to taking anything. It is not like I don’t trust the products, but it is just my personality in general and I treat everything cautiously from medication, vitamins and even food. I firmly believe in moderation.

So just heed their recommended dose and warnings to avoid undesired effects. The description of the protein snack points out that the recommended dose should not br exceeded. This bar is absolutely not a substitute for a balanced diet and healthy lifestyle. It is not intended for children. And most importantly, always ask your doctor’s opinion.

Another thing that you should be aware of is that this bar is not advised in case of kidney and liver diseases; pregnancy and under the age of 14.

I am really surprised about this. Because out of all the protein snacks I have researched about and discussed here in my blog this is the only one with indications about diseases and warnings. And I am glad Equilibra mentioned all of these. Being cautious as I am, I do appreciate all of these mentioned.


  • milk proteins
  • 18% dark chocolate (cocoa mass, sugar, cocoa butter, emulsifier: soy lecithin; vanilla extract)
  • glucose syrup
  • soy protein
  • humectant: glycerol, fructose syrup
  • hydrolyzed collagen
  • coconut oil
  • cocoa soy crisp (soy protein, cocoa powder, tapioca starch)
  • low-fat cocoa powder
  • color: plain caramel
  • flavoring (contains milk)
  • Vitamin C (L-ascorbic acid)
  • Vitamin E (DL-alpha-tocopherol),
  • Pantothenic acid (D-pantothenate, calcium),
  • Vitamin B6 (pyridoxine hydrochloride),
  • Vitamin B1 (thiamine hydrochloride) ,
  • Vitamin B2 (riboflavin)

This bar is not gluten-free unfortunately and may contain peanuts and nuts.

Equilibra protein bar dark chocolate


PER 100G Each BAR 45 G
Energy kcal 392 kcal 176
Fats 12 g 5,5 g
saturated fats 8,8 g 4 g
Carbohydrates 38 g 17 g
sugar 19 g 8,7 g
Protein 35 g 16 g
Salt 0,51 g 0,23 g

Vitamina C 219,7 mg / 275 98 mg/ 124
Vitamina E 13,6 mg / 113 6,1 mg/ 51
Ac. Pantoteico 9,8 mg / 163 4,41 mg/ 74
Vitamina B6 2,44 mg / 174 1,1 mg / 79
Vitamina B2 2,4 mg / 171 1,1 mg / 79
Vitamina B1 2,19 mg / 199 0,99 mg / 90

You all know how I love dark chocolate so this is a plus to me. Imagine a rich in protein dark chocolate bar. I do appreciate this and it tastes so good, too.

So what are you waiting for? Try Equilibra, it is affordable and I just think that when it comes to variety you will have a lot to choose from actually not only dark chocolate if you have other preferences.

Again, thank you so much for reading! See you on my next article!

My Vegan Crisps

My Vegan Crisps
Barbecue flavor

this has 11g of protein in 100 calories

the protein chips is the perfect option for not ruining your workout routine. Each box has 6 25g pack, this gives a push when you most need a snack as you maintain muscle growth.

this can be consumed how and when it is desired as a snack
and in fact this should be paired with an active healthy lifestyle and balanced diet. this snack is both for vegan and vegetarian.

I bought the barbecue flavor! this barbecue flavor is a soy-based high-protein puffed crisps with barbecue seasoning.

what is inside this protein barbecue-flavored chips? let’s all check it out!

  • soy chips (soy protein (64%), tapioca starch, soy fiber, salt)
  • sunflower oil
  • barbecue seasoning (sugar, dextrose, flavorings (including smoky flavor)
  • salt
  • tomato powder
  • spices (paprika , allspice, cinnamon)
  • yeast extract
  • onion powder
  • alcohol vinegar powder
  • molasses powder
  • garlic powder
  • acid (citric acid)
  • spice extracts (paprika, allspice))
  • antioxidant (extract of rosemary)

this might contain gluten though so if you have gluten allergy be mindful

a single portion: 1 pack of 25g

My Vegan Crisps
Barbecue flavor

Nutritional Information per 25g

  • energy 100kcal
  • fats 3,1g saturated fats 0,4g
  • Carbohydrates 4,3g. in which sugar is 1,3g
  • Fibre 4,6g
  • Protein 11g
  • Salt 0,50g

My Vegan belongs to a range of vegan products under MyProtein. And I have discussed the brand in one of my articles.

This snack is for both vegan and vegetarian!

If you are craving for chips as snack! I highly do recommend this as it is yummy and healthy at the same time!

Disclaimer: this article is not sponsored. This is just me sharing my thoughts!

My Protein Gooey-filled Cookie

This is the first time for me! I have tried a few protein snacks and a protein cookie is something new to me.

My Protein gooey-filled cookie

I ordered only a single pack together with the Protein Casein. This is a filled protein cookie that I chose because of the softness and chewy filling.
This boasts to be vegetarian and there are two available flavors: chocolate chips and double chocolate and caramel

I chose the chocolate chips flavor

This is low in sugar and has high fiber content.

Each portion has 20g of protein which serves to fulfill your sweet cravings while sustaining your workout routine necessary to muscle growth and maintenance.

According to My Protein’s website, this can be eaten for breakfast with coffee in the morning or even just an energetic snack after workout.

Just be mindful though that this might contain nuts. Let us check out the ingredients:

  • milk protein
  • Low Sugar Content Caramel (15%) (Maltitol, Coconut Oil, Vegetable Glycerin, Acacia Gum, Skimmed Milk Powder, Olive Oil, Salt, Caramel)
  • Chocolate Flakes (7% ) (Cocoa Mass, Maltitol, Emulsifier (Soy Leticin), Aroma)
  • Vegetable Oil (Palm, Rapeseed)
  • Soy Protein
  • Oatmeal
  • Cocoa Powder
  • Raising Agents (Potassium Bitartrate, Sodium Bicarbonate, Acacia Gum, Aroma

Nutritional Information for each cookie per 75g

Energy 269kcal
Fats 10 g of which saturated fats 4,7 g
Carbohydrates 29 g of which sugar 0,9 g
Fiber 5,0 g
Protein 20 g
Salt 0,53 g

This is a very tasty protein snack I have eaten. And I am really happy that I am able to try it, if I have the chance, I would really repurchase it again. I think it is a good treat for cravings while maintaining a healthy protein diet.

Go On Protein Cookie

I came across this cookie at the same local supermarket, from which I got the peanut butter coconut of the same brand. I got curious as I have never tried a protein cookie before. hmmm.. no, I stand corrected actually I have, only once though. I will discuss that in another future article.

And because of that first experience I have wanted to try more.

Go On Nutrition Protein Cookie (50g) Brownie Flavor
Go On Nutrition Protein Cookie (50g) Brownie Flavor

I chose Brownie flavor and I like it! Berry and Salted Caramel are the other available flavors

This is a protein cookie with high protein content with no sugar added

Below you will find the nutritional information: (portion is about 1 biscuit of 50g) 1 portion in each pack

  • Energetic value for each portion is 225 kcal
  • Fats 14g in which saturated are 9g
  • Carbohydrates 16g in which sugar is 0,8g
  • Protein 12g
  • Salt 0,35g


milk protein 25%
whey protein
milk protein isolate
ghee chocolate 12%
sweetener maltitol
emulsifier (soy lecithin)
low-fat cocoa powder
natural low-fat cocoa flavoring
soluble acacia fiber
tapioca starch
sea salt
sodium carbonate

On the pack, it says to not exceed the dose each day and should not be consumed for long periods without consulting a health professional. It should not be consumed by kids inferior to 3 years old, women who are pregnant and breastfeed.

And of course, it is written that supplements should not be a substitute to a balanced diet and healthy lifestyle.

Conserve in dry places far from light.

I wasn’t a fan of these snacks before. And I have always thought it was just the same as the other snacks that I eat from the market. I didn’t know that these are really different from all of the other cookies. As it presents itself on the ingredients and nutritional value.

All of these are the main characteristics that are common between all protein or nutritional snack and supplements.

Disclaimer: I am not an expert about this subject and I still continue learning and I love that I am able to explore more ever since I have been aware of my diet and workout routine. I have written articles about various food items and I love to research and learn.

I did enjoy this cookie. But I have to be honest, I ate this a couple of times and both times I had a stomach upset. I wasn’t sure if this is the one that caused it but I suspect it is because I haven’t eaten anything new besides this. I bring this as a snack at work. So I do admit I am not sure if I will purchase this again. The tummy reaction I didn’t expect because the peanut cream butter from the same brand didn’t cause me any tummy issues.

Again, just be mindful to not exaggerate and like what is written in the package, this should not be a substitute to a good balanced diet.

If you have tried protein cookies, what is your experience?

Thank you for reading! I will see you on my next article!

Protein Peanut butter and coco

I grew up with peanut butter and before I came here in Italy it’s been the spread that I liked the most. It is a very common cream spread back in my country of origin.

This is a cream spread that is kinda different from all of the other spreads I have shared with you in my other articles.

Go On Protein Peanut butter and coco

This is from the brand called GO ON and it is a protein peanut butter, coconut flavour 350 g jar. I found this at a local supermarket called Todis.

It is a tasty and creamy in texture peanut cream enriched with the highest quality WPC proteins (wholesome proteins). This is for athletes and active people and all those who value healthy eating.

high protein content is about 28% containing WPC whey protein with an excellent amino acid profile and high digestibility.

Protein peanut butter is a perfect addition to sandwiches, pancakes or even shakes. I really like to eat it with toast during breakfast.

Go On Protein Peanut butter and coco

Let’s take a look at the ingredients:

  • Peanuts (peanuts) 68%
  • coconut shrims 14%
  • WPC 80 whey protein concentrate (milk) 12%
  • sweetener: xylitol
  • aromas

No palm oil is added, no added sugar and has a high fiber content.

Although it may contain sesame and other nuts, it is Gluten-free.

Go On Protein Peanut butter and coco

Nutritional Value Per 100g of the product:

  • Energy value: 2323 kJ/ 560 kcal
  • Fat 42 g
  • – of which saturated fatty acids 12 g
  • Carbohydrates 16 g
  • – of which sugar 5.9 g
  • Fibre 8,1 g
  • Proteins 28 g
  • Salt 0.09 g

This is not the usual peanut butter that you will find. Zero sugar, not sweet at all! And I love that! This is why I think this is appropriate for people who are active and loves food that gives protein which is important for active lifestyle!

Check it out, if you have a chance. I can quite taste the coconut but not really. It is very suttle. And it is not only cream but on the description you can also use this on shakes! So if you love that, this is really nice addition to your protein drink!

If you are in a hunt for a peanut spread, try this and you will like it. Personally I am more into dark cream spread, but I am thrilled I am able to try this!

Protein Shake

I have mentioned this in my last article about food and health. This is raspberry flavor and I am currently drinking this in alternate with the vanilla one.

I picked this up when I found this at the local supermarket. And I think that this is something interesting. I’d be honest, I wanted a different flavor. I don’t really like raspberry as a flavor in general. But still, I got it because I have been looking for a protein powder as a drink for my after workout routine.

Go On Protein Shake
raspberry yoghurt flavor

It says on the package that this it has no sugar but has some sweeteners. contains BCAA and WPC 80 which has high quality whey.

  • Concentrated protein whey 85% WPC (milk)
  • buttermilk
  • aroma
  • thickeners like xanthan gum, salt, dye, betanine, 0,1% freeze-dried raspberry
  • sweeteners: sucralose, steviol glycosidro

Just like the other protein powder that I have, it may contain gluten, soy and nuts, so take note of that.

Let us look at the nutritional value in 100g

  • energy 378 kcal
  • fats 5,6 g (saturated fats 3,9g)
  • Carbohydrates 12g (sugar 12g )
  • protein 70g
  • salt 1,4g
  • aminoacids BCAA 15,6g
  • L-leucina 7,5 g
  • L-Valina 3,8g
  • L- isoleucina 4,3g

Go On Protein Shake
raspberry yoghurt flavor

The scoop is not included, my friend gave it to me so it is easier to measure the amount of powder I should take. In fact, this has 10 portions being a 300g product if you divide it into 30 g per serving, I think that is the perfect measurement.

Just like any other protein powder, this can be mixed into water or milk about 200ml. As directed, it is better to use a Shaker for a better consistency preparation.

This protein powder has different flavors available but at the time, it was all sold out and this is the only one I found. Personally, I don’t like berry flavors in general, I’d rather have a basic vanilla or just the good old chocolate hahaha! If you like raspberry flavor, this might fit your liking.

Thanks for reading and I will see you on my next article!

Foodspring 3K Protein Powder

finest fitness food

The ideal protein mix. This contains 25 servings.

Foodspring 3k protein powder
Vanilla 750 g

What is inside this protein drink? particularly this vanilla flavor

  • Protein Whey-it is comprises 72,5 % of the protein 3k. (contains sunflower lecithin emulsifier) (77%)
  • Chicken Egg protein- complete amino acid profile (1%)
  • Casein protein- calcium caseinate, constant protein supply for up to 7 hours useful for the muscles. (contains sunflower lecithin emulsifier) (20%),
  • Milk from pasture-raised cows- 100% vegetal and natural food. this is milk of herds left to graze outdoors, which feed mainly on fresh grasses. This is to achieve maximum biological value, to help promote sustainable agriculture and to create extremely healthy and residue-free proteins. indeed: the happier the cattle, the healthier their milk.
  • sweetener-steviol glycosides, sucralose- a purified extract of the stevia plant and it’s the perfect sweetener. The use of steviol glycosides allows to eliminate the superfluous content of carbohydrates and calories as well. It is actually a Calorie-free sweetener. It provides a pleasant sweetness without bitter aftertaste. So the taste of 3k Protein is available in vanilla, chocolate, strawberry and raspberry flavors.
  • aroma (contains lactose)
  • thickener (xanthan)

It may contain traces of shellfish, gluten and soy. So just be mindful about these.

Foodspring 3k protein powder

For whatever type of training, this is ideal for endurance athletes and weightlifters. Protein is always available, this way, the muscles are prepared for the next training. This can be a drink for all types of sports, muscle development, resistance training, diet, simple fitness.

Foodspring 3k protein powder
nutritional value

nutritional value per 100g

  • Protein 80g
  • carbohydrates 6,6g
  • BCAA 17g
  • Energy 390 kcal
  • Fats 5,1g
  • saturated fats 3,6g
  • sugar 6,6g
  • Salt 0,55 g
  • Aminoacids 1g

doses and preparation according to the instructions:
mix 30g (3 tablespoons) of protein 3k with 300 ml of water and milk
if you have a shaker this helps a lot. And I think if you order on their website it is included but I ordered mine via amazon so I didn’t get one.
shake well for 20-30 seconds

for optimum results, it is adviced to drink 1-2 portions a day after work out or in the evening.

How it all began:

Egg was the original name according to their website and it is founded in 2013 from Berlin Germany, and their objective is to bring sports nutrition to the next level. Their organic certified protein powders have revolutionized the industry by using milk from herds left to graze outdoors, they have shaken up old established habits, stimulating fitness enthusiasts to rethink their habits in turn.

Egg has become Foodspring. With absolute quality and continuous development.


I am currently enjoying this drink and I always look forward to it after each work out.

To be honest, since I still have the other protein drink, I try to drink it alternately but I do enjoy vanilla flavor more. I am not into berries as a flavor in general so I do prefer this than the other one. It didn’t give me any problems at all. I mean in terms of the tummy, I feel refreshed when I drink it. I can compare this with another protein drink that a friend of mine let me taste a long while ago. That was the first time for me and it gave me a heavy feeling in my tummy and my stomach was upset. And so that is why it is important to choose wisely I guess, because I think not all protein drinks are fit for us. So I make sure to be as mindful as I can.

And I still have a lot to learn when it comes to healthy lifestyle and fitness so I declare a disclaimer: I am not a professional, I am just a common girl doing yoga and barre. I am just sharing these observations based on my experience and I am writing based on research especially from the website of the brands and the products- like what are their claims, their history, what are the ingredients etc. which are very helpful for us to choose the right products for our bodies and which fits our training. I know that this is not magic, it is also important to follow a balanced diet and lead a healthy lifestyle.

With that, I close this article I hope you like it and helped you a little bit. I’ll see you on the next one! Thanks for reading! Ciao!

Casein Protein

This is not the first time I have written about protein drink as I have tried one from another brand.

Since I started being aware of my health and I have been practicing yoga and barre, I also became conscious about what I consume. And now I get why people who have an active lifestyle not only are meticulous to what they eat but also make sure they drink the right ones intended for their bodies’ needs.

My Protein Casein Protein Vanilla 1kg

I have featured this in my stories and in my recent video on youtube.

My friend found this online and he asked me if I can please order it for him, and I said yes. I got curious about the brand and checked out some of their other products. MyProtein is a very huge brand and has a particularly large variety of healthy drinks and products.

That is why if you go to my instagram or facebook I did film the unboxing because aside from Casein , I got a couple of products for me, too.

Nutritional Information per 100g

  • Energy 356 kcal
  • Fats 1.5g
  • Saturated fats 0,9g
  • Carbohydrates 4g
  • Sugar is 4g
  • Protein 76 g
  • Salt 0,25 g

Each serving is equal to 1 and 1/4 of the measurement cup which is equivalent to 30g. And the number of servings in a 1kg pack is 33

An average adult has a need of at least 2000kcal

Each serving contains 23 g of proteine. It has amino acids and this is perfect to consume at night. This will prolong the protein during meals even when you are sleeping, too! The amino acids present in protein will help develop muscles before, during and after every workout.

While this is being absorbed very slowly, this is advised to consume at night at least half an hour before going to bed- 30g of the measurement cup to the water or milk. But it is also okay to drink it anytime of the day, of course.

My friend chose Vanilla flavour and these are the main ingredients:

  • Caseina Micellare (Latte) (95%)
  • Flavoring
  • Sweetener (Sucralosio)
  • Emulsifier (Lecitina di Soia)

I tasted it and I really like it a lot. It is very enjoyable to drink and I can’t wait for the next serving! I usually workout in the afternoon so I guess I am almost there although I know that this is best to drink at night, I might try it during night time. Vanilla is really good!

My Protein is founded in 2004, the brand is Manchester-based but operates in a number of European countries! That is why the website is also available in Italian. They have a number of quality products, like protein drink powder, vitamins, minerals, protein snacks and sportswear too! I am actually impressed.

Their products cater to vegetarians and they boast to be gluten-free. So if you are curious, check out their website!

Disclaimer: this article is not sponsored. This is just me sharing my thoughts!

Blog su

Su ↑