Makes: 1 serving
One of my favorite breakfast/snacks. Bursting with rich antioxidants that will boost your immunity.
1 cup fresh spinach
1 cup fresh kale
1/2 small banana
2 teaspoons cacao nibs
2 teaspoons Organic Acai berry powder
1/2 cup frozen berries
Unsweetened almond milk or coconut milk
1/2 small banana, sliced
Freshly grated coconut
1/4 cup granola, optional
Makes: 30 Santas
Total Time: 20mns
These are almost too adorable to eat! They make a lovely addition to your christmas table and will have everyone talking, especially kids! They are normally made with whipped cream but here is our healthier version. Strawberries are jam-packed with Vitamin C which helps the body maintain healthy tissues and a strong immune system. Greek Yoghurt is naturally lower in fat and higher in good bacteria (probiotics) making it a better choice over normal yoghurt. Good quality unrefined raw honey is filled with wonderful nutrients that are practically all lost in commercial processed honey - so always make sure you go for the best, its a lot more expensive but honestly there is just no comparison.
1 large case strawberries (About 30)
1 tub of plain THICK Greek yogurt (about 32oz).
2 tablespoons best quality honey you can find (I always go for Raw honey or Manuka Honey)
A handful of Flaxseed or raisins (anything you choose to make Santa's eyes)
Desiccated coconut (optional)
Accessories: 1 piping bag with piping tip
Makes: 2 servings
Total Time: 55mns
This is a great desert that won't spike your blood sugar. The nuts and seeds are full of great heart-healthy fats and they work to keep your blood sugar level in this desert.
2 Large Bramley apples
6-8 dates pitted, chopped
1 tablespoon Seville orange marmalade
2 teaspoons ground almonds, hazelnuts or sunflower seeds
4 tablespoons cloudy apple juice (fresh)
Source: The Optimum Nutrition Cookbook
Makes: 4 Servings
Total time: 20mns
This salad is full of Vitamin C rich foods with delicious strawberries and cantaloupe. Vitamin C enhances the absorption of iron in the body, making iron-rich spinach a great addition to this salad. Avocado is an excellent source of heart-healthy fats.
Did you know that half a cup of sesame seeds contains three times more calcium than half a cup of whole milk? In addition to being an excellent dietary source of calcium, sesame seeds are also a good source of copper and magnesium.
1/4 cup honey
2 tablespoons sherry vinegar, or red-wine vinegar
2 tablespoons finely chopped fresh mint
1/4 teaspoon freshly ground pepper
Pinch of salt
4 cups baby spinach
1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices
16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed
1 1/2 cups hulled strawberries, sliced
2 teaspoons sesame seeds, toasted
Roasted chicken slices (optional)
Makes: 1 Serving
Preparation: 5-7 mns
Total time: 5-7 mns
This is one of my absolute favourite breakfasts! I have it practically every morning and vary the fruits and nuts daily to add variety to my diet. You should prepare it the night before and leave it in the fridge, ready to eat in the morning. It is a prefect combination of proteins (nuts, yoghurt) and carbs (oats), which keeps you fuller for much longer. Oats are a great source of soluble fiber that helps to reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol.
30g of Oats
120g of low fat organic yoghurt/Greek yoghurt
60g fruits of your choice (try pomegranates, berries, peach/apricots or a mix!)
3-4 pieces of walnuts or almonds chopped, or 1 teaspoon of milled Flaxseed.
Mix the oats, yoghurt and fruits together and place in the fridge overnight. The raw oats will absorb the liquid from the yoghurt and soften, almost like they have been cooked. In the morning remove from the fridge and sprinkle with the nuts.
Tip: We love to add a little Cinnamon to the mix. It tastes delicious and its great for Balancing Blood sugar
Makes: 4 Servings
Total time: 10mns
This is a great salad for the summer time! The citrus fruits are full of Vitamin C and add a very interesting flavour to this salad.
Brown rice vinegar adds an abundance of amino acids that work to enhance your health (Amino acids are necessary for proper digestion and absorption of nutrients from foods). Olive oil and almonds are full of good fats that raise your good cholesterol. An all round healthy salad!
2 hearts of romaine lettuce
2 fresh oranges and/or grapefruits
2 tablespoons brown rice syrup
2 tablespoons cider vinegar
1/3 cup extra-virgin olive oil
1/2 cup roasted almonds, slivered
Pomegranates have been cherished for their exquisite beauty, flavor, color, and health benefits for centuries. They are high in vitamin C and potassium, a great source of fiber and are low in calories. Pomegranate juice is high in three different types of polyphenols, a potent form of antioxidants. The three types - tannins, anthocyanins, and ellagic acid - are present in many fruits, but fresh pomegranate juice contains particularly high amounts of all three. This dressing is great for salads and fruit as well.
1 cup pomegranate juice (either juice your own or try to find an unsweetened natural version in your local health store)
3 tablespoons red wine vinegar
1 tablespoon Dijon Mustard
1 tablespoon honey
1 tablespoon Tarragon
1 teaspoon lemon thyme
Makes: 2 Servings
Total Time: 35mns
This spinach and cranberry stuffed salmon is great way to incorporate two power foods into your diet. High in Omega 3's and antioxidants and simply delicious!
1 pound of Salmon fillets
½ cup of fresh spinach leaves
3 to 4 fresh basil leaves chopped
1 teaspoon lemon zest
1 clove of garlic minced
2 tablespoons craisins chopped (craisins are dried cranberries)
2 tablespoons nuts chopped (pecans, walnuts or almonds are recommended)
1 teaspoon of dried oregano
1 tablespoon Dijon Mustard
½ cup breadcrumbs
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