Here is a healthy green smoothie that’s kids friendly packed with vitamins & minerals and they will gladly enjoy it without knowing there is spinach in it. You can make many variations of substituting other fruits in season but remember to keep it low in sugar. Berries are best as they are low in sugar and keep the milk low in fat as well. I used a tablespoon of agave and you can use that or substitute stevia or raw sugar to keep it healthy.
Chef’s notes: Stevia does not affect your blood sugar and Agave has higher sugar content but its lowGi for absorption!
Prep time 5 min blending time 1 minmakes 2 smoothies
1 medium green apple, cored and diced
1 cup green tea (brewed earlier)
2 tbsp plain yogurt
2 cups milk
½ cup baby spinach leaves
1 tbsp blue agave nectar
1 tsp mint (optional)
Put all the ingredients in a blender and blend until smooth
Divide the smoothie in two glasses and enjoy!
Nutritional Analysis: 1 serving (360 ml): Calories 260; Carb 34 g; Fibre 4 g; Fat 11 g; Sat Fat 3g; Protein 10 g; Sodium 135 mg; sugar 29g; Potassium 692 mg; Calcium 228; Vitamin A 197; Vitamin C 8
This burrito is very simple and takes only few minutes to prepare and its perfect for any day! The best part of the burrito is you can take it anywhere and when you are in a rush, just wrap it and take it on the road and enjoy! So now you have no excuse to miss your breakfast so let’s get started.
Prep time 5 min Cooking time 5 min Serves 2
Chef’s Note: Always buy a firm avocado and let it ripen in your kitchen, if you buy a ripe avocado it will be turn mushy and dark brown.
** Avocado is considered a superfood – even though it’s high in calories and fat – but its good fat full of folate, Vitamin E and lutein that can help protect the body from heart disease, cancer, degenerative eye and brain diseases.
2 small whole grain tortillas
1 ripe avocado
2 medium eggs
6 cherry tomatoes halved
2 tbsp low-fat cottage cheese
1/2 tsp fresh herbs (optional)
Salt and pepper for taste
Crack the eggs in a small bowl and whisk
Spry a small frying pan with cooking oil and heat the pan
Pour the eggs and make a quick scrambled eggs by moving the edges forward with a wooden spoon until thickened to your liking
On a cutting board place two tortillas down and divide the scrambled eggs between them
Top each tortillas with cherry tomatoes and spoon of cottage cheese
Cut the avocado with a sharp knife and twist and separate it. With a slight tap with a knife the pit will stick to the knife and remove
Score inside the avocado in a diagonal pattern with a knife and scoop out each half of the avocado in each of the tortilla and sprinkle fresh herbs
Season with salt and pepper if needed and wrap and secure with a took pick
Or Wrap it in tin foil and take it on the go and enjoy!
A simple yogurt parfait with your favourite cereal, yogurt and fruit will transform your ordinary breakfast into an extraordinary breakfast. It’s so easy to prepare and portable for taking it anywhere and its kid’s friendly. With the combination of healthy carb, protein and fruits is a perfect way to rev up your body after a long night of sleep and a healthy start of a day!
Prep time 5 min serves 2
1 cup all bran bud or muesli or granola cereal
1 cup mixed fresh fruits of your choice
1 cup plain yogurt
1 tbsp ground flaxseed
In two tall serving glasses, divide the ingredients: first layer ¼ cup yogurt, followed by ¼ cup fruits, then ¼ cup of cereal of your choice, ground flax then alternate another layer with fruits on top
When I lived in Germany close to Switzerland’s border during my chef training I had this style of muesli in many cafes and high end hotels and it became my favourite. This recipe was founded by Dr. Maximilian Oskar Bircher-Benner in Zurich early 1900’s who believed that natural ingredients “food of the sunlight” by nature was best for human health.
I made Bircher muesli all the time despite the cold months and varied the ingredients according to the season. It’s so tasty and hard to believe it’s healthy. Similar to the traditional premade muesli you find in stores with nuts and fruits but creating your muesli with your choice of seeds, nuts and dried or fresh fruits and creating a healthier version to call your own!
I love the portability of this muesli as it packs well where you can take it with you in the car, to the office, picnics and hikes. A healthy wholesome delicious breakfast to start your day!
Prep time 5 min Serves 6
Chef’s Note: oats will expand after being soaked but not too much 1:1.3 ratio
2 cups rolled oats (or quick oats)
½ cup sliced almonds
1 apple, graded with skin on
2 tbsp lemon juice
½ tsp cinnamon powder
½ tsp vanilla extract
1 cup low-fat yogurt
1 cup 2% milk or milk of your choice
Grate the apple and add lemon juice so it doesn’t oxidize
In a medium bowl combine all the ingredients and apple mixture mix well
Transfer to a sealable container and store overnight in the fridge
Divide muesli in bowls and add desired fruits or more milk or yogurt and enjoy!
Quinoa has become one of the fastest health food trends behind eating whole grains – its gluten free, has protein and its delicious hot or cold. I usually make this porridge with steel cut oats but this time decided to make it gluten free, vegan and nut free. You can make the same porridge with steel cut oats, brown rice or barley or combination of all three and serve with desired milk as this breakfast is healthy wholesome delicious and perfect for a cold winter morning to start your day. It’s also suitable for people with CVD, Diabetes diet.