100g firm tofu
1 Tbs. olive oil
1/8 tsp turmeric
Sea salt to taste
1/8 tsp paprika
Mash a piece of firm tofu about 1 1/4 inches thick. In a skillet, heat the olive oil, and when it starts to sizzle, add the mashed tofu, and as you would with an egg, scramble the tofu in the pan with a wooden spatula or fork. Add turmeric for colour. Season with sea salt and paprika and serve like a scrambled egg.
Super Easy !
Slice tofu into squares about 1cm thick. Place onto a non stick oven tray.
In a cup mix 1 tbsp olive oil, 1 tbsp soy sauce, 1 tbsp peanut butter, 1/2 tsp paprika and add chili to taste. Mix well into a paste. Add 1 tbsp water if necessary.
Brush mixture onto tofu slices. Bake in oven at 180C for 20 - 25 minutes, until golden brown at the edges.
Serve with stir-fry, salad or turn them into a sandwich or wrap.
Makes 10 Cups
3 Cups rolled oats
2 Cups whole wheat or barley flakes
1 Cup oat flakes
1 Cup oat bran
1 Cup sunflower or pumpkin seeds
1 Cup chopped Hazelnuts or filberts
1 Cup raisins
1 Cup packed chopped dried apples
Preheat the oven to 200oC.
In a large bowl, combine the rolled oats, whole wheat or barley flakes, the oat flakes and the oat bran. Spread the grains out in a thin layer on 5 ungreased cookie sheets, using 21/4 cups of grain for a 14-inch-square baking sheet. Shake the cookie sheet so that you have an even distribution of grains. Bake for 4 to 5 minutes, stir and turn the grains with a spatula, and bake them for an additional 1 to 2 minutes, until lightly browned. Let them cool, then put them back in the bowl. Add all the other ingredients and mix them together. Store in an airtight container in the fridge. Serve with milk, plant milk, plain yogurt . Add fresh fruit in season like apples, pears, banana.
Recipe compliments from the book: Super Immunity for Kids
Recipe from one of my favourite books - Super Immunity for Kids
Makes 7 cups
3 Cups rolled oats
1 Cup oat bran
1/4 cup sesame seeds
1/4 cup flaxseed
1/2 cup sunflower or pumpkin seeds
1 cup chopped walnuts
1/2 cup apple juice concentrate
1/4 flaxseed or walnut oil or coconut or olive oil
1 tsp vanilla
1 tsp ground Ceylon Cinnamon
1/2 cup flaked sugar free coconut
Preheat the oven to 175oC , and lightly oil two cookie sheets. Mix the oats, oat bran, seeds, and nuts in a large bowl. Combine the apple juice concentrate, oil, vanilla, and cinnamon in a small bowl.
Ad the wet ingredients to the dry, stirring until everything is well coated with the oil mixture. Spread the mixture evenly on the two cookie sheets.
Bake for 18 to 20 minutes, or until golden brown. Stir after 10 minutes. Remove from the oven, and add the raisins and the coconut.
Store in an airtight container in the fridge.
Serves 8 / Prep time 20mins / Oven time 35mins
550 g apples (approx. 3 apples), thinly sliced
juice of 1 lemon
zest of 1 lemon (optional – can use ½ of zest of a whole lemon for discreet lemon taste)
90 g granulated sugar
a pinch of salt
110g plain four
2 t baking powder
75ml low fat milk (2%)
• 1 tablespoon granulated sugar to sprinkle on top (pre-oven)
• powdered sugar (only once cake has cooled down)
• cinnamon powder (optional)
1. Preheat the oven to 180 degrees C.
2. Grease and flour a 26 cm (9 ½ inches) pan and set aside.
3. Peel, core, and thinly slice the apples. Place the slices in a bowl with the lemon juice, toss to coat, and set aside. [note: keep one apple from the others – to be used for topping]
4. Put the eggs, sugar, grated lemon zest, and salt in a bowl, and beat until thick and creamy.
5. Add the flour, baking powder, milk, and mix on low speed until combined.
6. Using a rubber spatula or a wooden spoon, fold in 2/3rds of the apples into the batter.
7. Pour the batter in the prepared pan.
8. Arrange the remaining apple slices, flat-side down, over the top. Optional: Sprinkle with 1 tablespoon of sugar.
9. Bake the apple cake for approximately 35 minutes or until a toothpick inserted into the center comes out clean, and the top is golden brown.
10. Cool completely, then dust the cake with powdered sugar just before serving.
Store it in an airtight container in a cool place for 2 to 3 days, or in the fridge for up to 5 days. In warm climates, it is better to store it in the fridge.
Nutrition Information > Amount per 90g serving (1 slice) — Calories: 133, Fat: 1.2g, Cholesterol: 40mg, Sodium: 18mg, Carbohydrates: 28.6g, Fibre: 2g, Sugar: 17g, Protein: 3g
2 Tbsp Olive Oil
1 kg frozen lentils
300g mixed frozen vegetables
1 stalk fresh celery chopped or frozen
1 large onion. chopped
1 can crushed tomatoes
1 clove garlic, crushed
4 large button mushrooms, chopped
1 tsp turmeric powder
1 heaped tsp vegetable bouillon (choose brands without MSG)
1 Tbsp low salt soy sauce
2 Tbsp Worcestershire sauce
salt and pepper to taste
3 cups hot water
1/2 Goat's Halloumi grated or any other cheese like low fat cheddar
Instant mashed potatoes - packet which offers 8 portions
In a large pot add the olive oil, chopped onions and garlic. Saute onions and garlic over medium fire until transparent. Add the celery and button mushrooms. Cook for a further two minutes.
Then add the frozen lentils, vegetable mix, canned tomatoes, turmeric powder, vegetable bouillon, low salt soy sauce, Worcestershire sauce. Stir well.
Add hot water and stir again. Add salt and pepper to taste. Let simmer for 20 minutes until lentils and vegetables are cooked and the liquid has mostly evaporated.
Spoon lentil mixture in a large pyrex glass dish.
Prepare instant mashed potatoes according to the packet instructions. I avoid using milk and just add water and a knob of butter. Spoon the mashed potatoes over the lentil mixture.
Grate your cheese of choice and sprinkle on top of the mashed potatoes.
Bake in the oven for about 40 - 60 minutes at 180C or until golden on top.
Nutritional Tip: My motto is "How can I make this more nutritious ?" ... so instead of button mushrooms, I added 4 x shiitake mushrooms finely chopped and 1 strip wakame seaweed crushed into tiny pieces and of course some turmeric !
I know some of you mummies might be hesitant about using frozen foods, yet I see them as the next healthiest step to using fresh foods. I may add that with some frozen vegetables the nutrient content may be higher than fresh foods depending how long they have been sitting on the shelf !
Ceviche's citrus spiciness lies a range of weight-control and anti-heart disease properties, including antioxidants, omega-3 and omega-6, vitamins, and collagen. If you are looking for more ways to incorporate new foods into your healthily lifestyle, eat ceviche. This tasty fish dish is high in protein as well as vitamins A and D, and a good source of the minerals phosphorus, magnesium and selenium, making it a nice alternative to chicken, beef or pork. With a quick prep time, ceviche is the perfect alternative to cooking over a hot stove especially in the summer months. Instead, sit back, relax and savor the refreshing flavors of this easy-to-make and internationally renowned meal.
1 lb. sushi-grade or previously frozen salmon, defrosted, with skin removed Kosher salt
1/2 medium red onion
1/4 c. freshly chopped cilantro
1 lemon drop chili pepper, Serrano pepper, or jalapeño, thinly sliced
1/2 tsp. toasted sesame oil (optional)
Best serve with some corn chips or boiled sweet potatoes.
FOR LECHE DE TIGRE, OR TIGER'S MILK:
4 limes, juiced (about 2/3 cup)
1 naval orange, juiced (about 1/2 cup)
2 garlic cloves, smashed2" piece of ginger, peeled and halved
5 cilantro stems
I was craving the Greek dessert Portokalopita which is drenched in syrup and thought to myself that I have to find a healthier version ! This is the recipe that I discovered.
Talk about a decadent yet guilt free dessert! This Whole Orange Almond Cake is an incredibly healthy breakfast, snack and/or dessert.. Enjoy !
prep time: 1 HR 30 MINS cook time: 1 HR total time: 2 HRS 30 MINS 10 servings
Recipe Notes**After pureeing, the oranges should measure 2 cups (465g)
Healthy Whole Orange Almond Cake
Amount Per Serving (1 slice = 1/10th of recipe)
Calories from Fat 99 % Daily Value*
Fat 11g 17%
Saturated Fat 1g 6%
Sodium 40mg 2%
Carbohydrates 19g 6%
Fiber 6g 25%
Sugar 4g 4%
Protein 9g 18%
Calcium 60mg 6%
Iron 1.4mg 8%
* Percent Daily Values are based on a 2000 calorie diet.
Read more: https://dessertswithbenefits.com/whole-orange-almond-cake/#ixzz6dYYnzDS0
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Per serving: 153 Calories 11g Carbs (4.9g Fiber) 8.8g Fat 8.5g Protein
2 1/4 cup (198g) , chopped or diced Broccoli
1 x small Onion (70 grams)
3 extra large Eggs (168 grams)
1/4 cup Organic Coconut Flour (35 grams)
1 dash Salt (0.40 grams)
1 tsp Garlic Powder (3.1 grams)
1 tbsp Coconut Oil or Olive Oil (13.6 grams)
Directions are based on the original recipe of 4 servings
1. In a food processor pulverize the broccoli and onion until they're in very small pieces. Transfer to a bowl.
2. In the bowl, mix together with the remaining ingredients except the oil. Mix until a batter is formed.
3. In a frying pan, heat the coconut /olive oil. Drop roughly 1/4 c portions onto the pan as pancakes. Let cook for about 3 – 4 minutes on low on each side, flipping very carefully.
You want it to get some color on the sides. Serve hot.
Can serve with fresh chopped tomatoes or some grilled mushrooms.
Forget avocado on toast. Peas may be understand but they're making a big comeback...
200g frozen peas
1 small red onion, peeled and finely chopped
1 tomato, deseeded and chopped
Small handful of coriander leaves, finely chopped
Juice of 1 unwaxed lime
Generous pinch of sea salt flakes
2 Slices of thick white toast
1. Defrost and simmer the peas in a saucepan of hot water for 2-3 minutes, then drain and tip the peas into a mixing bowl.
2. Use a potato masher to crush the peas until semi-smooth, then stir in the onion, tomato, and coriander.
3. Stir in the lime juice and mix until combined. Season with sea salt.
4. Load generously onto hot toast.
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