Healthy Living: Recipes & Nutrition 3780580929

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Table of Contents Introduction……………………………………………………..6 Acai Berry…………………………………………………………....7 Acai pomegranate smoothie…………………....8 Acai Banana Chocolate Bowl………………….….9 Acai Juice………………………………………………….10 Apples……………………………………………………………....11 Toffee Apples……………………………………………...12 Apple Pie Milkshake………………………………....13 Apple Detox Juice……………………………………….14 Apricot……………………………………………………………..15 Apricot & Strawberry Jam………………………..16 Apricot & Raspberry Jam…………………………..17 Grilled Apricot with Brie, Prosciutto & Honey…………………………………………………………….18 Artichoke………………………………………………………..19 Parmesan Roasted Artichoke Hearts………..20 Artichoke Dip…………………………………………….21 Artichoke Greek Salad……………………………..22 Asparagus………………………………………………………23 Roasted Asparagus…………………………………….24 Bacon Asparagus Dippers……………………….25 Roasted Salmon Asparagus…………….……….26 Avocado……………………………………………………….27 Avocado Tuna Salad……………………………..28 Avocado Pineapple Smoothie……………….29 Avocado Toast……………………………………..30

Banana……………………………………………………….31 Banana Lollies……………………………………….32 Banana Toast………………………………………….33 Banana Milkshake………………………………….34 Beans……………………………………………………………..35 Beans & Toast…………………………………………..36 Bean Curry……………………………………………...37 Mixed Bean Salad…………………………………….38 Blueberries……………………………………………………..39 Blueberry Pie Porridge……………………………..40 Blueberry Muffin Smoothie……………………..41 Blueberry & Strawberry Sangria……………..42 Broccoli………………………………………………………….43 Cheesy Broccoli………………………………………..44 Hot n Spicy Broccoli……………………………...45 Broccoli Juice………………………………………….46 Cabbage………………………………………………………..47 Cabbage Pea Salad………………………………….48 Cabbage Soup……………………………………….49 Cabbage Juice………………………………………..50 Cauliflower…………………………………………………….51 Hot n Spicy Broccoli………………………………...52 Cauliflower Mac n Cheese………………………..53 Cauliflower Pizza Bake……………………………..54 Chillies………………………………………………………….55 Chilli Garlic Sauce…………………………………….56 Chilli Pepper Soup………………………………….57

Homemade Chilli Salt……………………………..58 Coconut………………………………………………………...59 Coconut Granita……………………………………..60 Coconut Smoothie………………………………….61 Coconut Lemon & Lime Juice………………….62 Cherry…………………………………………………………..63 Cherry Cheesecake Dip…………………………...64 Cherry Chocolate Bites…………………………...65 Cherry Red……………………………………………..66 Garlic……………………………………………………………..67 Homemade Garlic Butter……………………….68 Homemade Garlic Mayonnaise……………..69 Garlic Chilli Chicken Wings……………………..70 Grapes…………………………………………………………..71 Grape Kabobs……………………………………….72 Grape Smoothie……………………………………73 Homemade Grape Juice………………………...74 Grapefruit…………………………………………………….75 Grapefruit Mimosa…………………………………..76 Grapefruit Pavlova…………………………………..77 Grapefruit Water……………………………………...78 Guava……………………………………………………………..79 Spicy Guava Bites……………………………………...80 Guava Punch…………………………………………...81 Guava Spritzer…………………………………………82 Kale………………………………………………………………..83 Crispy Kale & Pork…………………………………..84

Kale Salad………………………………………………..85 Kale Chips……………………………………………..86 Kiwi……………………………………………………………….87 Kiwi Meringue Nests……………………………….88 Kiwi Smoothie………………………………………...89 Kiwi Milkshake………………………………………..90 Lemon…………………………………………………………..91 Lemon Berry Cheesecake………………………...92 Lemon Drop Cocktail……………………………..93 Homemade Lemonade……………………………94 Mango………………………………………………………….95 Mango Ginger Cocktail…………………………...96 Tropical Mango Juice……………………………..97 Mango Dessert……………………………………….98 Pineapple…………………………………………………….99 Pineapple Sundae…………………………………..100 Fireball Pineapple…………………………………101 Pineapple Smoothie………………………………102 Pomegranate………………………………………………..103 Homemade Pomegranate Juice……………..104 Pomegranate Smoothie………………………….105 Pomegranate Fruit Salad……………………….106 Raspberry………………………………………………………107 Raspberry Lemonade…………………………...108 White Choc. Raspberry Cheesecake Bites.109 Raspberry Ice Cream……………………………..110 Strawberry…………………………………………………..111

Strawberry Smoothie……………………………..112 Strawberry Lemonade…………………………….113 Strawberry Spinach Salad……………………….114 Spinach………………………………………………………..115 Spinach Salad………………………………………...116 Creamed Bacon & Spinach……………………..117 Cheesy Spinach Toasties………………………….118 Tomato.………………………………………………………..119 Tomato Soup………………………………………….120 Grilled Romaine Caesar Wedge…………….121 Tomato Cucumber Avocado Salad………….122 Watermelon…………………………………………………….123 Mini Watermelon Cake……………………………..124 Watermelon Cocktail……………………………...125 Watermelon Lemonade…………………………..126 References……………………………………………………..127

Introduction

This book has been made in an effort to inform people about some statistics, benefits and facts about some of the fruits and vegetables that we all eat on a daily basis. I have included the top 10 facts/benefits for 30 fruits and vegetables along with 3 recipes for each one that are easy to make and taste great. Some recipes are healthy and good for those watching their weight but also there are some that are really tasty and would make as a good cheat meal. Nowadays being fit and healthy has become an international craze and there is so many people studying the back of every product they buy just to see how much calories, fat and sugar are in them. I believe this to be a good thing because it means people are taking an interest in where their food is coming from and being more food conscious instead of just eating something just because it tastes nice and is easy to make. You can have a quick and easy meal made from fresh products that not only tastes great but is better for the body to consume. I hope you enjoy reading this book and hope you enjoy the recipes that are inside. Obviously if you have purchased this book you are interested in learning more about the foods you eat and also enjoy cooking. I hope you get some joy out of this book and experiment with your own recipes. For more information about recipes, fun facts or benefits please visit some of the websites I have cited at the end.

Acai Berry Promotes good heart health Aids in weight loss Promotes good skin health Helps digestion due to its source of fibre Reduces irritation (particularly in the lungs) Improves cellular health Boosts the immune system Contains anti-aging effects Boosts energy by combating fatigue and exhaustion Encourages a healthy libido (especially in men)

*Fun Fact Became popular in the USA when they were named as a superfood on the Oprah Winfrey show Per 100g Calories

70

Fat

5g

Saturated Fat

2g

Carbs

4g

Fibre

2g

Sugar

2g

Protein

1g

Vitamin A

15%

Calcium 2%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Acai Pomegranate Smoothie

Ready in: 10 minutes Serves: 1 person

Ingredients 100 ml of frozen acai pulp or 1 tbsp of acai powder 2 tbsp of pomegranate juice ½ cup of water ½ banana 1 cup of frozen blueberries

Preparation Put all ingredients into blender Blend until smooth Serve in a glass with a straw and enjoy

RECIPE

Acai Banana Chocolate Bowl

Ready in: 10 minutes Serves: 2 people

Ingredients 2 extra ripe bananas, peeled and frozen 2 x 100 ml packets of acai berries ½ cup of frozen blueberries 2 tbsp cacao powder 1 tbsp maple syrup 1 tbsp almond butter ½ tsp of cinnamon ½ cup of coconut milk Grated dark chocolate Chia seeds

Preparation Put acai berry packets, blueberries, cacao powder, maple syrup, almond butter, cinnamon and coconut milk into blender Blend until mix is smooth Pour mix into 2 bowls Top with sliced banana and chia seeds Finish with grated dark chocolate Serve and enjoy

RECIPE

Acai Juice

Ready in: 10 minutes, serves 1

Ingredients ½ cup of coconut water ½ cup of acai berry juice 4 fresh strawberries ⅓ cup of chopped pineapple ¼ cup of fresh blueberries

Preparation Peel and cut pineapple into chunks, discard peel In a blender, put coconut water, acai berry juice, strawberries, chopped pineapple and blueberries Blend mix until there are no chunks left Pour mix into a glass of ice Serve and enjoy

Apples Help prevent Alzheimer’s and Parkinson’s disease Helps prevent constipation There are more than 7,500 varieties of apple Rich in fibre which helps the digestive system Useful in treating anaemia due to its rich source of iron Helps clean teeth and gums Stimulates the secretion of saliva and reduce the ability for bacteria to grow Help prevent heart disease by lowering the level of bad cholesterol in the body Help reduce appetite and over-eating Safe to eat for people suffering with type 2 diabetes

*Fun Fact It takes about 36 apples to create one gallon of apple cider Per 100g Calories

52

Vitamin C

7%

Fat

0.2g

Magnesium

1%

Potassium

107mg

Carbs

14g

Fibre

2.4g

Sugar

10g

Protein

0.3g

Vitamin A

1%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Homemade Toffee Apples

Ready in: 20 - 30 minutes Serves: 12

Ingredients 12 apples 1 cup of dark corn syrup 1 cup of sugar 1 cup of light brown sugar 1 cup of heavy cream ¼ tsp of salt 3 tbsp of unsalted butter 1 tsp of vanilla extract 1 packet of lollipop sticks/ ice lolly sticks

Preparation Line a baking sheet with light oil Push lollipop sticks/ ice lolly sticks halfway up one end of the apples In a saucepan combine dark corn syrup, white sugar, brown sugar, heavy cream and salt Cook over medium heat, remove after it hits 120oC Let cool for 10 minutes until caramel thickens Dip apples in the caramel mix and place on baking sheet Let completely cool

RECIPE

Apple Pie Milkshake

Ready in: 5 - 10 minutes, serves 1

Ingredients 3-4 scoops of vanilla ice cream ½ cup of milk 1 half apple Spray cream Caramel/ Toffee sauce Ground cinnamon

Preparation Cut apple in half, then cut one of the halves into slices Put apple slice into saucepan with some oil and sugar Fry for 5 minutes Place vanilla ice cream, milk, and fried apple into blender Blend until smooth Pour into glass and top with some spray cream, caramel/ toffee sauce and a pinch of cinnamon Serve and enjoy

RECIPE

Apple Detox Juice

Ready in: 5 - 10 minutes Serves: 1 person

Ingredients 1 medium apple 2 cups of spinach ½ of a lemon juiced 1 cup of coconut water Ice

Preparation Chop apple into chunks Put coconut water into blender Add in spinach, chopped apple, spinach and lemon juice Blend until there are no chunks left Put ice into a glass then pour blended mix in Serve with a straw and enjoy

Apricot Can help fight free radicals with its antioxidant qualities which can protect you from cancer High in pectin which aids in constipation Good for bone health Can help distribute energy equally throughout the body due to its potassium content Can help with fever through helping regulate body temperature The copper in apricots help absorb iron and therefore improving blood flow Aids in weight loss by making you feel fuller for longer Can help people who suffer with asthma The Vitamin E in apricots help fight the signs of aging Good for women who are pregnant

*Fun Fact Apricot trees can produce fruits for a period of 20-25 years Per 100g Calories

48

Calcium

1%

Fat

0.4g

Potassium

259mg

Saturated Fat

0

Vitamin C

16%

Carbs

11g

Iron

2%

Fibre

2g

Vitamin B6

5%

Sugar

9g

Magnesium

2%

Protein

1.4g

Vitamin A

38%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Apricot & Strawberry Jam

Ready in: 30 minutes Serves: 2 jars

Ingredients 450 grams of apricots halved and pitted 1 tsp lemon juice ⅓ cup of sugar ½ cup fresh strawberries

Preparation Cut apricots in half and remove stone and discard Blend apricots with lemon juice and sugar In a pot place apricot mix and boil for 10 minutes on a medium heat, occasionally stirring Taste and add more sugar to your liking Add half cup of strawberries and simmer for 2 minutes, mash strawberries through if needed *Set aside to cool in a jar then cover and refrigerate until ready to use

RECIPE

Apricot & Raspberry Smoothie

Ready in: 10 - 15 minutes Serves: 1 - 2 people

Ingredients 1 cup coconut water 1 cup of raspberries (optional) 2 cups of apricots halved and pitted 1 cup of fresh pineapple

Preparation Cut fresh pineapple into small chunks and peel skin Cut apricots in half and remove stone and discard In a blender put apricot halves, pineapple chunks, coconut water and fresh raspberries Blend until there are no chunks left Pour mix into a glass of ice and serve with a straw

RECIPE

Grilled Apricot with Brie, Prosciutto & Honey

Ready in: 15 minutes Serves: 1 - 2 people

Ingredients 4 apricots halved and pitted 4 slices of prosciutto cut in half and rolled into cylinders 60 grams of brie cheese cut into pieces Honey for drizzle

Preparation Preheat grill to 180 degrees Celsius Cut apricots in half and discard of stone On a baking tray spray with cooking oil and place apricot halves flat side up Cut prosciutto slices in half and roll into cylinder shapes Then place on top of apricots Cut brie into pieces and place on top of prosciutto Drizzle with honey and place in oven for 5 - 10 minutes or until apricots have become soft and brie has melted slightly Remove from oven and place on a plate Serve and enjoy

Artichoke They help fight cancer due to its abundance of antioxidants and promoting health on a cellular level Promotes a healthy heart due to its potassium, magnesium and phosphorus qualities Can help the body rid the liver of toxins Help protect your pancreas and keeps your blood sugar level low Aids with digestion Helps maintain good and healthy bone density Good for your gallbladder by preventing the cause of kidney stones Help slow the signs of aging due to its cynaropicrin content Good for a hangover by helping the body expel toxins due to its diuretic qualities It is a good source of protein for a vegetable

*Fun Fact One artichoke can produce more than 20 artichokes per year Per 100g Calories

47

Calcium

4%

Fat

0.2g

Potassium

370 mg

Vitamin C

19%

Saturated Fat Carbs

11g

Iron

7%

Fibre

5g

Vitamin B6

5%

Sugar

1g

Magnesium

15%

Protein

3.3g

Sodium

94 mg

Vitamin A *based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Parmesan Roasted Artichoke Hearts

Ready in: 45 minutes Serves: 2 - 4 people

Ingredients 1 can of artichoke hearts drained and dried ¼ cup of flour Sea salt Black Pepper 2 eggs beaten ½ cup of grated parmesan cheese ½ cup breadcrumbs Caesar dressing to dip

Preparation Preheat oven to 190 degrees Celsius, line baking tray with parchment paper Season flour with salt and pepper in a bowl Drain can of artichoke hearts and dry. Put artichoke hearts in flour mix and cover completely In a small bowl add eggs and beat them In another bowl mix salt, pepper, parmesan cheese and breadcrumbs. Dredge the artichokes in eggs then coat with breadcrumb mis When all artichokes are covered place on parchment paper Place tray in the oven and cook for 20 - 25 minutes until crispy Remove from oven and place on a plate, serve and enjoy

RECIPE

Artichoke Dip

Ready in: 30 - 40 minutes Serves: 1 - 2 people

Ingredients ¼ cup of mayonnaise ¼ cup of sour cream ¼ cup of grated parmesan cheese 1 can artichoke hearts drained ¼ cup of minced red onion 1 tbsp lemon juice Pinch of salt Pinch of pepper

Preparation Preheat oven to 200 degrees Celsius Stir together mayonnaise, sour cream. parmesan cheese and minced onion in a mixing bowl Then mix in artichoke hearts, lemon juice, salt and pepper Transfer to a baking dish Bake for 20 minutes Remove from oven when fully cooked and blend with a hand blender Pour into a sauce dish, serve and enjoy with a meal of your choice

RECIPE

Artichoke Greek Salad

Ready in: 15 minutes Serves: 1 -2 people

Ingredients 1 can of artichoke hearts drained 100g of feta cheese crumbed 6 green olives pitted ½ red pepper chopped 2 grape tomatoes chopped ½ red onion chopped 2 tbsp olive oil 1 tbsp red wine vinegar ½ tsp dried oregano 1 tbsp lemon juice 100g of spring mix

Preparation Whisk together olive oil, red wine vinegar, lemon juice and oregano in a small bowl In another large bowl combine drained artichokes and feta cheese Chop onion, tomatoes and red peppers and add to large bowl Pour vinaigrette mix to the large bowl of artichoke salad mix and combine Serve on a plate of spring mix and enjoy

Asparagus Is a natural diuretic due to its high levels of amino acid Good source of Vitamin E which protects the cells from free radicals Can boost libido due to its content of Vitamin B6 and folate Good for a hangover and can help cleanse the liver Good for digestion and full of probiotics High in folic acid which is good for women who are trying to get pregnant Can help boost your feel-good hormones through its folate qualities Can help prevent cognitive impairment Help lower your blood pressure due to its potassium power Made up of about 94% water. Consuming products with low calories and high-water content can help you lose weight

*Fun Fact Asparagus takes 3 years from seed to harvest Per 100g Calories

20

Calcium

2%

Fat

0.1g

Potassium

202 mg

Saturated Fat

0

Vitamin C

9%

Carbs

3.9g

Iron

11%

Fibre

2.1g

Vitamin B6

5%

Sugar

1.9g

Magnesium

3%

Protein

2.2g

Vitamin A

15%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Roasted Asparagus

Ready in: 30 minutes Serves: 1 person

Ingredients 6 - 8 medium sized asparagus 3 tbsp olive oil Sea salt Cracked black pepper

Preparation Preheat oven to 180 degrees Celsius On a baking tray place a sheet of parchment paper Trim the asparagus and place on the parchment paper Drizzle asparagus with olive oil, sea salt and pepper Put in the oven and roast until tender and charred for 25 minutes Remove from oven and place on a dish and serve

RECIPE

Bacon Asparagus Dipper

Ready in: 30 - 45 minutes Serves: 1 - 2 people

Ingredients 8 slices of streaky bacon 8 asparagus trimmed Black pepper Caesar Dressing

Preparation Preheat oven to 180 degrees Celsius On a large baking tray lined with parchment paper place cooling rack on top Carefully wrap a bacon half around each asparagus in a spiral pattern and season with pepper Place on the cooling rack and bake in the oven until crispy - about 30 minutes Serve with Caesar dressing to dip and enjoy

RECIPE

Roasted Salmon with Garlic Parmesan Asparagus

Ready in: 30 - 40 minutes Serves: 2 people

Ingredients 2 salmon fillets 1 tsp lemon zest 1 tbsp lemon juice 2 cloves of garlic minced Sea salt Black pepper 6 spears of asparagus trimmed ½ cup of grated parmesan 1 tbsp olive oil

Preparation Preheat oven to 180 degrees Celsius, line a baking tray with parchment paper and place salmon in the middle In a bowl mix together olive oil, lemon zest, lemon juice and minced garlic Brush mix evenly over salmon and sprinkle ½ tsp of salt and ½ tsp of pepper Place asparagus around salmon, drizzle with olive oil and sprinkle with salt and pepper. Bake for 10 minutes and remove from oven Sprinkle grated parmesan cheese over asparagus and return to the oven until salmon is fully cooked - about 15 - 20 minutes Serve on a plate and enjoy

Avocado Lower bad cholesterol Gluten free, dairy free, vegan and vegetarian Contains anti-aging qualities Rich in Vitamin A, E, C and potassium Good source of pantothenic acid which aids digestion Contains more potassium per gram than bananas Good source of carotenoid lutein - helps reduce macular degeneration and cataracts High in folic acid which is essential in preventing birth defects Its content of Vitamin C and E help keep the skin nourished It is the fruit with the highest protein content - about 4 grams

*Fun Fact The word avocado comes from the Aztec word “ahuacatl” which means testicle Per 100g Calories

160

Calcium

1%

Fat

15g

Potassium

485mg

Saturated Fat

2.1

Vitamin C

16%

Carbs

9g

Iron

3%

Fibre

7g

Vitamin B6

15%

Sugar

0.7g

Magnesium

7%

Protein

2g

Vitamin A

2%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Avocado Tuna Salad

Ready in: 10 minutes Serves: 1 person

Ingredients 1 can of tuna in sunflower oil drained ½ an avocado chopped ¼ cup of red onion chopped 1 tbsp of olive oil 2 tbsp of lemon juice 2 tbsp of parsley ½ tsp sea salt ½ tsp pepper

Preparation Place all ingredients in a bowl and mix until tuna is broken up and avocado is mashed Serve and enjoy

RECIPE

Avocado Toast

Ready in: 10 minutes Serves: 1 person

Ingredients 1 avocado ½ of a lemon Chilli flakes 2 slices of sourdough bread Drizzle of olive oil

Preparation Cut avocado in half, remove stone and scoop out flesh into a bowl Squeeze lemon juice into bowl and mash Season with salt, pepper and chilli flakes Toast bread and drizzle with olive oil Top bread with avocado mix Serve and enjoy

RECIPE

Avocado & Pineapple Smoothie

Ready in: 10 minutes Serves: 2 people

Ingredients 1 avocado 2 kiwis peeled and quartered 1 cup of plain fat free yogurt 11 cups of frozen pineapple chunks

Preparation Combine all ingredients into blender and blend until smooth When smooth, pour into 2 glasses, serve and enjoy

Banana Per 100g contains about 20% of your RDA of Vitamin B6 which helps remove unwanted chemicals from the kidneys and liver High in fibre which slows digestion and makes you feel fuller for longer One medium sized banana has about 10%of your RDA of potassium which helps maintain a healthy heart Helps overcome depression due to tryptophan in bananas which converts to serotonin in the body (the feel-good chemical) Can help relieve stress by regulating your blood sugar levels Can help remove heavy metals from the body due to its richness of *pectin Can help with heartburn and acid reflux The inside of banana peels can relieve itching from bug bites Help produce red blood cells Help metabolize carbs and fats turning them into energy

*Fun Fact: Bananas can float in water *Pectin = Fibre found in fruit used to make medicine to treat things such as diabetes, high cholesterol and much more Per 100g Calories

89

Calcium

Fat

0.3g

Potassium

358mg

Saturated Fat

0

Vitamin C

14%

Carbs

23g

Iron

1%

Fibre

2.6g

Vitamin B6

20%

Sugar

12g

Magnesium

6%

Protein

1.1g

Vitamin A

1%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Banana Lollies

Ready in: 30 minutes Serves: 4 people

Ingredients 170 grams strawberry yogurt 2 cups of chocolate rice cereal 4 medium bananas 4 wooden lollipop sticks

Preparation Place yogurt in one bowl and cereal in another bowl Slice bananas down one side and insert lollipop sticks through the cut side Dip bananas into yogurt and roll into cereal Place on parchment paper Put in freezer for 1 hour until firm Serve and enjoy

RECIPE

Banana Toast

Ready in: 15 minutes Serves: 1 person

Ingredients 2 slices of whole meal bread Chocolate syrup 1 medium banana (peanut butter optional)

Preparation Toast bread on both sides Spread peanut butter on one side of both slices of toast Slice banana and place on top of peanut buttered toast Drizzle with chocolate syrup Serve on a plate and enjoy

RECIPE

Banana Milkshake

Ready in: 15 - 20 minutes Serves: 1 person

Ingredients 250 ml semi skimmed milk 1 scoop of vanilla ice cream 2 bananas chopped 50 ml of double cream whipped Pinch of cinnamon 1 fresh cherry (optional)

Preparation Put milk, ice cream and banana into blender (add 2 tbsp of peanut butter if desired) When smooth pour into glass Top with a big spoonful of whipped cream and decorate with a pinch of cinnamon and a cherry to garnish Serve with a straw and enjoy

Beans Full of fibre which is good for digestion Can help lower your cholesterol Full of electrolytes that can help minimize the risk of heart disease Rich in iron that helps ward of anaemia High in protein - around 7g per half cup Helps with baby growth in the womb of pregnant women due to its content of folate Contains zero cholesterol unless processed Naturally low in fat Contains zinc which promotes good eye health Can help with your joints due to it being rich in Vitamin K

*Fun Fact Cooked beans can be frozen for up to 6 months Per 100g Calories

155

Calcium

6%

Fat

5g

Potassium

358mg

Saturated Fat

0

Vitamin C

1%

Carbs

22g

Iron

11%

Fibre

6g

Vitamin B6

5%

Sugar

0

Magnesium

10%

Protein

6g

Vitamin A *based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Baked Beans & Toast

Ready in: 15 minutes Serves: 1 - 2 people

Ingredients 1 tin of baked beans 2 slices of batch bread Unsalted butter

Preparation Open tin of beans and put in a pot Bake beans in the pot and bring to boil Toast 2 slices of bread until golden brown Butter toast to your liking Place toast on a plate and top with beans Serve and enjoy

RECIPE

Bean Curry

Ready in: 30 minutes Serves: 1 - 2 people

Ingredients 2 cups of kidney beans drained 2 tbsp curry powder 2 cloves of garlic minced 1 white onion chopped 1 & ½ cups of tomatoes chopped 1 tbsp tomato puree 2 tbsp lemon juice 1 tsp salt

Preparation Chop onion and mince garlic, then blend Heat 2 tbsp of oil in a pan and add onion & garlic mix until onion becomes soft Chop tomatoes and add into pan along with tomato puree, curry powder and ½ tsp of salt Drain can of beans and put into the pot Add 5 cups of water and ½ tsp of salt Cook until beans are tender Once cooked lightly pulse the bean mix with a hand blender until lightly creamy. Serve on a plate with rice and enjoy

RECIPE

Mixed Bean Salad

Ready in: 15 - 20 minutes Serves: 1 - 2 people

Ingredients 1 tin of mixed beans drained and rinsed 2 scallions chopped 2 celery sticks finely chopped 2 tomatoes chopped 1 cup of spinach 1 cup of romaine lettuce Caesar dressing (optional) 1 tsp sea salt 1 tsp black pepper ¼ cup of feta cheese

Preparation In a bowl put lettuce and spinach and mix together Chop lettuce, scallions and tomatoes. Add into bowl Drain can of beans, put into saucepan and cook for 10 minutes When beans tender, add them to the bowl, drizzle Caesar dressing over the top and sprinkle with salt & pepper Serve and enjoy

Blueberries There are 2 types of blueberries, highbush and lowbush Highbush blueberries are the ones found in grocery stores but the lowbush blueberries are smaller and sweeter and usually used for juices and jams Blueberries freeze in just 4 minutes One cup of blueberries contains around 25% of your daily recommended Vitamin C Contain manganese which is needed for the normal amino acid, protein, lipid and carbohydrate metabolism Rich in antioxidants Can help decrease the risk of heart disease They consist of about 85% water Help maintain bone strength Help prevent constipation

*Fun Fact Blueberries freeze in just 4 minutes Per 100g Calories

57

Calcium

Fat

0.3

Potassium

77mg

Saturated Fat 0

Vitamin C

16%

Carbs

14g

Iron

1%

Fibre

2.4g

Vitamin B6

5%

Sugar

10g

Magnesium

1%

Protein

0.7g

Vitamin A

1%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Blueberry Pie Oats

Ready in: 10 minutes, serves: 1 person

Ingredients 1 cup of blueberries ½ tsp water 1 tbsp honey ¼ tsp vanilla extract 1 cup of oats

Preparation Combine berries, water, honey and vanilla into saucepan. Let boil then simmer for 5 minutes Pour hot water/milk into bowl of oats to your liking and then top with berry mix Serve and enjoy

RECIPE

Blueberry Muffin Smoothie

Ready in: 10 minutes Serves: 1 person

Ingredients ½ cup of milk 175ml of vanilla Greek yogurt ½ cup blueberries 1 medium banana ¼ cup oats ½ cup of ice cubes

Preparation Combine all ingredients into a blender Blend until smooth - about 2 minutes Pour into glass, serve and enjoy

RECIPE

Blueberry & Strawberry Sangria

Ready in: 10 minutes Serves: 2 people

Ingredients 750ml of rose wine 1 cup of strawberries ½ cup raspberries ½ cup of blackberries ½ cup of blueberries ¼ cup of sugar 350ml of lemon & lime lemonade

Preparation Mix all ingredients into a large serving bowl Stir all together for 2 minutes With a ladle, pour out 2 glasses Serve and enjoy

Broccoli One cup of broccoli has about 270% of your RDA of vitamin k Helps detoxify your body from chemicals According to research broccoli can help ward of cancer in particular breast and uterus cancer Helps lower your cholesterol due to its soluble fibre content Contains omega 3 fatty acids which can help with inflammation Help protect your immune system due to its vitamin c content Good for your heart by regulating your blood pressure Helps prevent constipation Great for detoxifying the body due to its high nutrient content Helps maintain healthy skin

*Fun Fact Thomas Jefferson imported broccoli seeds from Italy and planted them in his own garden in 1767 Per 100g Calories

34

Calcium

4%

Fat

0.4g

Potassium

316 mg

Saturated Fat

0

Vitamin C

148%

Carbs

7g

Iron

3%

Fibre

2.6g

Vitamin B6

10%

Sugar

1.7g

Magnesium

5%

Protein

2.8g

Sodium

33 mg

Vitamin A

12%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Cheesy Broccoli

Ready in: 30 - 45 minutes Serves: 1 - 2 people

Ingredients 1 tbsp butter 1 tbsp olive oil 1 large broccoli head cut into florets 1 large cauliflower head cut into florets 2 cloves of garlic minced ½ cup of heavy cream ½ cup of grated mozzarella cheese ½ cup of grated parmesan cheese Red pepper flakes

Preparation Preheat oven to 200 degrees Celsius In a baking tray melt butter with olive oil Cut broccoli and cauliflower into florets and add into baking tray, season with salt and pepper Place in oven and cook until crisp and tender In a bowl pour heavy cream, mozzarella, parmesan, minced garlic and pepper flakes Pour mix over broccoli and cauliflower and put back into oven and bake until cheese mix becomes golden brown and bubbly When fully cooked place in a serving bowl, eat and enjoy

RECIPE

Hot n Spicy Broccoli

Ready in: 30 - 40 minutes Serves: 1 - 2 people

Ingredients 3 tbsp olive oil 2 tbsp sweet chilli sauce 1 tbsp sriracha sauce Juice of 1 lime 2 large broccoli heads cut into florets 1 tsp sea salt 1 tsp black pepper

Preparation Preheat oven to 200 degrees Celsius In a bowl mix olive oil, sweet chilli, sriracha and lime juice Cut broccoli into florets and toss in a baking tray with chilli sauce mix Season well with salt and pepper Roast in oven for 20 - 25 minutes When cooked, serve on a plate and enjoy

RECIPE

Broccoli Juice

Ready in: 10 - 15 minutes Serves: 2 - 4 people

Ingredients ½ head of broccoli cut into florets 2 cups of spinach 2 apples 1 large cucumber 2 cups coconut water

Preparation Cut broccoli into florets Cut apples into chunks and chop cucumber into slices Place all ingredients into blender and blend until mix is smooth Strain mix into 2 glasses Serve with a straw and enjoy

Cabbage Helps reduce the risk of cancer through its rich compound known as DIM Good for your nervous system Red cabbage is high in anthocyanins which is more powerful than vitamin c Contains calcium which helps maintain healthy bones Potassium content in cabbage helps regulate blood pressure Good for a hangover by flushing the liver of its toxins Helps digestion and reduces the risk of constipation Incredibly low in calories and can help you feel fuller for longer Good for your hair and nails due to the content of keratin Contains glutamine which is a key amino acid in helping with stomach ulcers

*Fun Fact Cabbage is one of the oldest vegetables known, dating back to the 1600’s Per 100g Calories

25

Calcium

4%

Fat

0.1g

Potassium

170 mg

Saturated Fat 0

Vitamin C

60%

Carbs

6g

Iron

2%

Fibre

2.5g

Vitamin B6

5%

Sugar

3.2g

Magnesium

3%

Protein

1.3g

Vitamin A

1%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Cabbage Pea Salad

Ready in: 15 - 20 minutes Serves: 2 people

Ingredients 2 medium cabbages shredded 1 cucumber finely sliced 1 bunch of scallions 2 cups sweet peas thawed in cold water 3 tbsp olive oil 2 tbsp apple cider vinegar Salt & Pepper

Preparation Remove outer leaves of cabbage and discard then chop and shred the cabbage, discard core and transfer shredded cabbage to a mixing bowl Slice cucumber thinly and add to mixing bowl Chop scallions and add to the mixing bowl Thaw peas in cold water and add to mixing bowl Once everything is mixed together drizzle with olive oil and apple cider vinegar, then mix together Sprinkle salt and pepper over the mix Serve on a plate and enjoy

RECIPE

Cabbage Soup

Ready in: 30 - 45 minutes Serves: 2 - 4 people

Ingredients 3 cups of cabbage chopped 1 cup of tomatoes chopped 2 tbsp tomato puree 2 cloves of garlic minced ½ cup of onion chopped 1 cup of frozen mixed veg 2 tbsp oregano 2 tbsp basil 2 tbsp lemon juice 4 cups of veg stock Cooking oil spray, salt & pepper

Preparation Chop cabbage, tomatoes and onion then put aside Get a large pot and spray with cooking oil, add onion, minced garlic, oregano, tomato puree and cook for 5 minutes Add tomato and basil and sauté for 2 minutes Add cabbage, mixed veg, 4 cups of water, 1 cube of veg stock and boil, then add salt and pepper and simmer for 10 minutes Once everything is tender, switch off heat and stir in lemon juice. Serve in a bowl and add more salt and pepper if desired

RECIPE

Cabbage Juice

Ready in: 10 - 15 minutes Serves: 1 person

Ingredients ¼ head of cabbage 4 kale leaves 2 celery sticks 1 large apple ½ inch knob of ginger

Preparation Wash all fruit & veg Chop all ingredients and place into juicer Juice into a glass Serve and enjoy

Cauliflower Promotes healthy skin One cup has about 73% of your RDA of vitamin c Can help decrease hypertension Can prevent the risk of cancer through its high content of glucosinolates Good for bone density due to the high amount of vitamin k contain in it Good for digestion because of its rich content of Sulphur Contains zero fat and is low in sugar which is good for weight loss Great in helping with your memory Helps with getting better sleep and cognitive performance through its vitamin called choline Provides protection against ultraviolet radiation

*Fun Fact Also available in the colour purple and is actually better for you than the white ones Per 100g Calories

25

Calcium

2%

Fat

Potassium

299 mg

Saturated Fat

Vitamin C

80%

Carbs

5g

Iron

2%

Fibre

2g

Vitamin B6

10%

Sugar

1.9g

Magnesium

3%

Protein

1.9g

Sodium

30 mg

Vitamin A *based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Hot n Spicy Cauliflower

Ready in: 30 - 40 minutes Serves: 1 - 2 people

Ingredients 3 tbsp olive oil 2 tbsp sweet chilli sauce 1 tbsp sriracha sauce Juice of 1 lime 2 large cauliflower heads cut into florets 1 tsp sea salt 1 tsp black pepper

Preparation Preheat oven to 200 degrees Celsius In a bowl mix olive oil, sweet chilli, sriracha and lime juice Cut cauliflower into florets and toss in a baking tray with chilli sauce mix Season well with salt and pepper Roast in oven for 20 - 25 minutes When cooked, serve on a plate and enjoy

RECIPE

Cauliflower Mac n Cheese

Ready in: 30 minutes Serves: 2 people

Ingredients 2 medium heads of cauliflower cut into florets ½ cup unsalted butter ½ cup of flour 3 cups whole milk 1 tsp hot sauce 1 tsp sea salt 1 tsp mustard powder Cracked black pepper 3 cups grated cheddar cheese 2 cups grated mozzarella cheese

Preparation Blanch cauliflower in a pot of boiling water until fork tender Melt butter in a large saucepan and sprinkle flour over until golden brown. Pour in milk and whisk together Season with mustard powder, hot sauce, salt and pepper Let simmer until it thickens Turn off heat and stir in both cheeses until it is all melted Stir in cauliflower until fully coated Season with salt and pepper and serve on a plate with some parsley to garnish

RECIPE

Pizza Cauliflower Bake

Ready in: 45 minutes Serves: 2 - 4 People

Ingredients 2 heads of cauliflower cut into florets 3 cups of passata Sea Salt Cracked black pepper 2 cups of grated mozzarella cheese 2 cups of grated parmesan cheese 1 tbsp oregano 2 tsp red pepper flakes

Preparation Preheat oven to 180 degrees Celsius Cut cauliflower into small florets Combine cauliflower, passata, sea salt and pepper into a bowl Place half of the cauliflower in a baking dish and top with half of the mozzarella and half of the parmesan, then sprinkle with pepper flakes Add the rest of the cauliflower to the dish and repeat step 4 Place in the oven and bake for 30 minutes Remove from oven, let cool then cut into slices and serve on a plate

Chillies Helps with cognitive function Helps form red blood cells through its copper and iron content Can help prevent cardiovascular disease due to the niacin in it Helps clear congestion due to its capsaicin content which stimulates secretions that aid in clearing mucus The capsaicin in chilies is also anti-bacterial and can help with inflammatory bowel disease Promotes a healthy immune system due to its vitamin A and vitamin C content The vitamin A in chilies also helps maintain healthy eyes Can help with fighting cancer because of the capsaicin in it Capsaicin in them is also thermogenic and therefore aids in weight loss by reducing cravings and increasing your metabolism Helps fight signs of aging by increasing the levels of IGF-1 in the blood

*Fun Fact Birds are immune to their fiery burn and heat Per 100g Calories

40

Calcium

1%

Fat

0.4g

Potassium

322 mg

Saturated Fat

0

Vitamin C

239%

Carbs

9g

Iron

5%

Fibre

1.5g

Vitamin B6

25%

Sugar

5g

Magnesium

5%

Protein

1.9g

Sodium

9 mg

Vitamin A

19%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Chilli Garlic Sauce

Ready in: 15 minutes Serves: 1 - 2 people

Ingredients 4 medium sized red chilli peppers chopped 4 cloves of garlic chopped 1 tbsp of sugar 2 tbsp of white vinegar ¼ tsp salt ¼ tsp black pepper

Preparation Finely chop chilli and garlic and place into a small saucepan Add all the rest of the ingredients to the pan and heat for 5 - 10 minutes, stirring and mixing occasionally Turn off heat and let cool Then pour mix into a small sauce bowl and serve with the meal of your choice

RECIPE

Chilli Pepper Soup

Ready in: 30 minutes Serves: 2 people

Ingredients 1 tbsp olive oil 6 red chilli peppers finely chopped 2 medium sized carrots chopped 2 medium sized onions chopped 2 celery sticks chopped 4 garlic cloves chopped 4 cherry tomatoes cut in 4’s 2 cubes of chicken stock ¼ tsp cayenne pepper ¼ tsp red pepper flakes 1 tsp salt

Preparation Heat oil in a large pot Stir in chopped peppers, carrots, onions, celery and garlic Cook for 10 minutes Stir in 2 cups of chicken stock made with boiling water Add in cayenne pepper, pepper flakes, salt and pepper then bring to boil Reduce heat and let simmer until tender Remove from heat and pour into 2 bowls. Serve and enjoy

RECIPE

Homemade Chilli Salt

Ready in: 10 minutes Serves: 2 people

Ingredients 1 tbsp of sea salt 1 tbsp dried chilli pepper

Preparation Add ingredients to a grinding bowl Grind the salt and pepper together until fine and almost powder like with only a small grain of salt Store in an airtight container until ready to use on the dish of your choice

Coconut Good for energy and enhances athletic performance Aids in cancer protection due to its insulin reduction Helps restore the functioning of the thyroid Helps with losing weight through the dietary fat known as triglycerides Boosts the immune system through its antibacterial qualities One cup contains about 60% of your RDA of manganese Helps maintain hydration in the body by replacing any lost electrolytes - even better than water Contains lauric acid which has been compared to a mother's breast milk Coconut water is a natural isotonic beverage which is good for a hangover Helps prevent UTI by improving the flow of urine

*Fun Fact Falling coconuts kill about 150 people a year which is 10 times more than people killed by sharks Per 100g Calories

354

Calcium

1%

Fat

33g

Potassium

356 mg

Saturated Fat

30g

Vitamin C

5%

Carbs

15g

Iron

13%

Fibre

9g

Vitamin B6

5%

Sugar

6g

Magnesium

8%

Protein

3.3g

Sodium

20 mg

Vitamin A *based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Coconut Granita

Ready in: 2.5 hours Serves: 1 - 2 people

Ingredients 1 can of full fat coconut milk ¼ cup of sugar ¼ cup of water Chocolate syrup (optional)

Preparation Pour coconut milk into shallow dish Combine sugar and water in microwave safe dish Microwave until water simmers Let cool slightly then add coconut milk Place dish in freezer and scrape every 30 minutes for 2 hours When all scraped, serve in a bowl and top with chocolate syrup

RECIPE

Coconut Smoothie

Ready in: 10 - 15 minutes Serves: 1 person

Ingredients 1 cup of coconut milk 1 frozen banana 1 tbsp of agave 2 tbsp of shredded unsweetened coconut

Preparation Add all ingredients into a blender and blend until smooth Once smooth, pour into a glass Serve with a straw and enjoy

RECIPE

Coconut Lemon & Lime Juice

Ready in: 10 - 15 minutes Serves: 2 people

Ingredients 2 tbsp lemon juice 2 tbsp lime juice 1 & ½ cups coconut water ½ cup of water 1 tbsp honey ½ tsp grated ginger Pinch of sea salt

Preparation Add all ingredients into blender and blend until everything is mixed together Pour mix into a glass and serve with a straw

Cherry Good source of melatonin which can help if you are having trouble sleeping Can help reduce the risk of Alzheimer's due to memory boosting qualities Contains highest antioxidant level of any fruit Can help reduce muscle inflammation and soreness Very high in potassium and can help regulate blood pressure Contains colon cancer preventing qualities There are over 1000 different varieties of cherry Per 100g it contains 25% of your RDA of vitamin A Helps relieve migraines Can help boost libido in both men and women due to its high level of vitamin A by improving both testosterone levels and oestrogen levels

*Fun Fact The word cherry comes from the Turkish town of Cerasus Per 100g Calories

50

Calcium

1%

Fat

0.3g

Potassium

173 mg

Saturated Fat

0

Vitamin C

16%

Carbs

12g

Iron

1%

Fibre

1.6g

Vitamin B6

Sugar

8g

Magnesium

Protein

1g

Vitamin A

25%

2%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Cherry Cheesecake Dip

Ready in: 20 minutes Serves: 2 - 4 people

Ingredients 225 grams of cream cheese ½ cup of heavy cream ½ cup of powdered sugar 1 tsp vanilla extract ¼ tsp cinnamon 1 cup of fresh cherries

Preparation Beat cream cheese until fluffy Add heavy cream, powdered sugar and vanilla extract until all mixed together Spread mix into baking dish In a separate bowl mash up cherries until it becomes sauce like and pour over cream cheese mix Serve at room temperature with ice cream wafers and enjoy

RECIPE

Cherry Chocolate Bites

Ready in: 20 minutes Serves: 1 - 2 people

Ingredients 1 cup of cherries 1 cooking chocolate bar 2 tbsp caster sugar

Preparation Melt cooking chocolate in a saucepan While chocolate is still hot dip each cherry half way into chocolate Place cherries on a baking tray lined with parchment paper so the cherries do not stick When cool, place cherries into a bowl with caster sugar and serve

RECIPE

Cherry Cocktail

Ready in: 15 minutes Serves: 1 person

Ingredients 6 cherries pitted plus 1 cherry for garnish 55 ml of cranberry juice 30 ml of lemon juice 55 ml club soda Ice cubes

Preparation In a cocktail shaker mix the cherries Add ice, cranberry juice and lemon juice Pour mix into glass of ice Stir in club soda and garnish with cherry

Garlic Per 100g it contains 84% of your RDA of manganese Helps lower your blood pressure Kills a wide range of bacteria which boosts your immunity Helps fight against dementia Aids in the removal of heavy metal toxins Contains anti-fungal properties that help fight the growth of fungi Can help with reducing asthma attacks Promotes good eye health Good for your liver by helping it produce enzymes for detoxing and also helps the liver function properly The allicin in garlic helps fight colds and other infections

*Fun Fact Garlic can be used as a glue for items that are fragile like glass by crushing the garlic and getting out its juices Per 100g Calories

149g

Calcium

18%

Fat

0.5g

Potassium

12 mg

Saturated Fat

0.1g

Vitamin C

52%

Carbs

33g

Iron

9%

Fibre

2.1g

Sodium

17mg

Sugar

1g

Vitamin B6

62%

Protein

6.4g

Vitamin A

0

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Homemade Garlic Butter

Ready in: 10 - 15 minutes Serves: 1 - 2 people

Ingredients 2 tbsp of unsalted butter 2 cloves of garlic minced ½ tsp salt ½ tsp pepper 1 tsp dried parsley 2 slices of toast (optional)

Preparation In a small sauce bowl combine butter, salt, pepper and dried parsley Mince 2 cloves of garlic and add to butter mix Toast 2 slices of bread Serve toast on a plate along with garlic butter

RECIPE

Homemade Garlic Mayo

Ready in: 10 - 15 minutes Serves: 1 - 2 people

Ingredients 6 tbsp of mayonnaise 2 large garlic cloves minced 1 tsp lemon juice 3 tbsp olive oil Dried Parsley Pinch of salt Pinch of pepper

Preparation In a small sauce bowl place mayonnaise, lemon juice and olive oil Mince garlic and put in mayonnaise mix Add dried parsley, salt and pepper and mix everything together Serve and enjoy (goes well with chicken goujons)

RECIPE

Chilli Garlic Chicken Wings

Ready in: 30 - 40 minutes Serves: 1 - 2 people

Ingredients 1 tbsp olive oil 4 cloves of garlic 1 cup tomato sauce 3 tbsp chilli garlic sauce 1 tbsp soy sauce 1 tbsp rice vinegar 2 tbsp brown sugar 15 - 20 chicken wings 1 tsp sea salt 1 tsp black pepper, 1 cup of flour Scallions sliced 6 tbsp Vegetable oil

Preparation Heat saucepan, add olive oil and chop garlic into saucepan Stir in tomato sauce, chilli garlic sauce, soy sauce, rice vinegar and brown sugar. Reduce heat and let simmer for 5 minutes, then set aside In another large saucepan, heat cooking oil to 190 degrees Celsius. Fry wings until golden brown and fully cooked. Shake off any excess oil and place on paper towels Toss wings in the chilli garlic sauce mix. Serve on a plate and garnish with chopped scallions

Grapes (preferably seeded) Rich in antioxidants that can help prevent many types of cancer Grapes are 82% water which helps keep the body hydrated Helps regulate blood sugar and in turn lowers the risk of diabetes They reduce oxidative stress so this helps reduce the risk of cancerous tumours to develop Contain anti-aging qualities due to resveratrol found in them Helps reduce a bloated stomach which in turn helps you achieve a flat stomach Resveratrol also helps blood flow to the brain Good for your joints due to its rich antioxidant content They are good for heart health and they have anti-inflammatory capabilities Can help with losing weight due to its flavonoids. One cup has about 100 calories

*Fun Fact The seeds and the skin on grapes contain the most antioxidants Per 100g Calories

67

Calcium

1%

Fat

0

Potassium

Saturated Fat

0

Vitamin C

7%

Carbs

17g

Iron

2%

Fibre

1g

Vitamin B6

Sugar

16g

Magnesium

Protein

1g

Vitamin A

2%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Grape Kabobs

Ready in: 15 - 20 minutes Serves: 12 people

Ingredients 1 cup vanilla yogurt ½ cup sour cream 2 tbsp honey ½ tsp ground cinnamon 2 cups strawberries halved 1 & ½ cups green grapes 230g of cubed cheese

Preparation For the dip mix, put yogurt, sour cream, honey and cinnamon in a dipping bowl Get 12 skewer sticks and alternately thread strawberry halves, cheese and grapes Serve on a large plate with the bowl of dipping sauce and enjoy

RECIPE

Grape Smoothie

Ready in: 15 minutes Serves: 1 person

Ingredients 1 cup of green grapes 1 frozen banana sliced ½ cup of milk ⅓ cup of plain yogurt

Preparation Slice frozen banana and put into blender Add in grapes, milk and yogurt Blend until completely smooth (add more milk if desired) Pour into a glass and serve with a straw and enjoy

RECIPE

Homemade Grape Juice

Ready in: 15 minutes Serves: 2 people

Ingredients 2 cups of red grapes ½ tbsp sugar 3 tsp lemon juice Pinch of salt 1 cup of chilled water

Preparation Rinse grapes under cold water and add to a blender Add sugar and chilled water and blend until smooth with no chunks Strain into a pitcher and discard waste Add the pinch of salt and lemon juice to the pitcher and stir to mix together If there is white foam at the top, skim it off Then pour the juice into a glass, serve and enjoy

Grapefruit Helps keep hunger at bay Grapefruit is 92% water Can help with losing weight The pith (white bit under the skin) is very good for you being rich in antioxidants and nutrients Can help lower your bad cholesterol Rich in vitamin C and vitamin A which helps the immune system Reduce levels of triglycerides (types of fat which can clog up arteries) One grapefruit has about 72mg of vitamin C which is about 120% of your RDA They release the best flavour when they are kept at room temperature They contain more vitamin c than an orange

*Fun Fact When the Grapefruit was first found it was named the forbidden fruit Per 100g Calories

42

Calcium

2%

Fat

0.1g

Potassium

135 mg

Saturated Fat

0

Vitamin C

52%

Carbs

11g

Iron

Fibre

1.6g

Vitamin B6

5%

Sugar

7g

Magnesium

2%

Protein

0.8g

Vitamin A

23%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Grapefruit Mimosa

Ready in: 10 minutes Serves: 2 people

Ingredients ½ cup of grapefruit chopped into chunks 1 bottle of champagne Sugar

Preparation Wet the rim of your 2 champagne glasses with water and dip into sugar Put some grapefruit chunks into the glasses Pour champagne into your glasses Serve and enjoy

RECIPE

Grapefruit Meringue Nests

Ready in: 5 minutes Serves: 2 people

Ingredients 1 packet of meringue nests Spray cream Fresh cut grapefruit chunks

Preparation Open meringue nests and put 2 onto plate Spray cream on top of the nests Top cream with fresh cut grapefruit Serve and enjoy

RECIPE

Grapefruit Water

Ready in: 10 minutes Serves: 2 people

Ingredients ½ cup of grapefruit ½ cup of fresh orange ½ cup of fresh lemon 1 cup of ice

Preparation Fill a jug with water Add ice cubes Add fruit into jug Stir the mix Serve into two glasses and enjoy

Guava Aids with constipation and diarrhoea Contains 4 times more fibre than a pineapple Each guava contains between 100 and 150 edible seeds Their leaves are boiled to make tea to cleanse wounds They can take between 2 to 8 years to fully grow Each one weighs around 50g-200g Can help protect against prostate cancer They have more potassium than a banana One of the least chemically treated fruits in the world Oil extracted from its seeds is a component used in many cosmetic products

*Fun Fact Guava is believed to come from an area extending from Southern Mexico into or through Central America Per 100g Calories

68

Calcium

1%

Fat

1g

Potassium

417 mg

Saturated Fat

0

Vitamin C

380%

Carbs

14g

Iron

1%

Fibre

5g

Vitamin B6

5%

Sugar

9g

Magnesium

5%

Protein

2.6g

Vitamin A

12%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Guava Spicy Bites

Ready in: 10 minutes Serves: 2 people

Ingredients 2 medium guavas Salt to sprinkle ¼ tsp of hot chilli powder

Preparation Wash and cut guava into cubes Place guava cubes onto plate and sprinkle with salt and chilli powder Serve and enjoy the kick

RECIPE

Guava Punch

Ready in: 10 minutes Serves: 2 people

Ingredients 1 and a half cups of boiling water 2 teabags 1 tbsp of ginger peeled and sliced 2 cups of guava juice ¾ cup of pineapple juice 2 tbsp of fresh lemon juice Ice cubes

Preparation Peel and slice fresh ginger Mix boiling water, tea bags and fresh ginger slice together in a pitcher and set aside for 5 minutes Take out tea bags and ginger slices Add in guava juice, pineapple juice and lemon juice Mix well and serve in a tall glass of ice

RECIPE

Guava Spritzer

Ready in: 10 - 15 minutes Serves: 1 - 2 people

Ingredients 2 large pink guavas ¼ cup of sugar ½ tbsp of lemon juice 1 tbsp of ginger juice 1 litre of chilled club soda Ice cubes

Preparation Wash and cut guavas into cubes Place guava cubes into saucepan with sugar and ½ cup of water Bring to boil & let simmer until guavas tender Let cool and pour into blender Add ginger juice and lemon juice, mix well Serve in a glass with chilled club soda and ice

Kale Contains zero saturated fat Per calorie it is higher in iron than beef High in vitamin k which helps from blood clotting High in vitamin c which helps promote a healthy immune system and aids hydration There is more calcium per calorie than milk which is good at fighting against osteoporosis High in Sulphur and fibre which is great to detox the body One cup has about 206% of your RDA of vitamin A Kale is the most nutrient - dense food in existence Contains cancer fighting qualities due to its nutrients value Contains magnesium which is good for a healthy sleep pattern

*Fun Fact During winter Kale stands strong and when touched by the chill it becomes sweeter Per 100g Calories

49

Calcium

15%

Fat

0.9g

Potassium

491 mg

Saturated Fat

0

Vitamin C

200%

Carbs

9g

Iron

8%

Fibre

Vitamin B6

15%

Sugar

Magnesium

11%

Sodium

38 mg

Protein

4.3g

Vitamin A

199%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Crispy Kale & Pork

Ready in: 30 minutes Serves: 2 people

Ingredients 2 cloves of garlic Dried rosemary 2 pork chops ¼ tsp salt ¼ tsp black pepper 4 cups of kale leaves 1 tbsp olive oil ¼ tsp salt 2 tbsp of Dijon mustard

Preparation Preheat oven on 180 degrees Celsius and on a baking tray, drizzle 1 tbsp of olive oil and place 2 pork chops on top with minced garlic clove and spread onto pork chops Then top with Dijon mustard, sprinkled dried rosemary, ¼ tsp salt and ¼ tsp of pepper. Put pork in the oven and let cook for 10 minutes While the pork is in the oven, get a bowl and put the kale, 1 tbsp of olive oil and ¼ tsp salt sprinkled over and Toss together After 10 minutes remove pork from oven and place kale mix around pork in the baking dish. Place back in the oven for 10 - 15 minutes or until pork is cooked thoroughly and kale is crispy. Take out of oven and place on 2 plates

RECIPE

Kale Salad

Ready in: 15 minutes, serves: 1 person

Ingredients 2 cups of kale ¼ cup of cashews ¼ cup green olives ½ cup of dates 2 tbsp lemon juice 2 tbsp olive oil 1 tsp salt

Preparation Remove stems and ribs of kale Slice kale leaves very thinly and add to a bowl Drizzle kale with olive oil, lemon juice and salt. Toss together until fully mixed Add dates, olives and cashews Mix everything in the bowl together and serve

RECIPE

Kale Chips

Ready in: 20 -25 minutes Serves: 1 - 2 people

Ingredients 1 bunch of kale Cooking spray ½ tsp sea salt

Preparation Preheat oven to 180 degrees Celsius Tear off kale leaves and spread across parchment paper on top of a baking tray Spray leaves with cooking spray and sprinkle sea salt Place in oven and bake for 10 - 15 minutes until kale is crispy but not brown Remove from oven and let cool Serve on a plate and enjoy

Kiwi Can help with asthma High in potassium Due to its high content of vitamin C it can help boost your immune system Kiwis are low on the glycaemic index (low GI) They can help prevent constipation They have the power to reduce blood clotting - the same as aspirin with no side effects, only health benefits Safe for diabetics to eat Can help with vision loss due to its high levels of lutein and zeaxanthin Promotes alkaline balance in the body which helps with better sleeps, energy and less likely to catch a common cold Kiwis are one of the lowest fruits on the list for pesticides which makes them safer Lutein is a vitamin that is used to prevent eye disease Zeaxanthin is a deep yellow carotenoid pigment present in the retina of the eye of plants used as a food additive and supplement

*Fun Fact New Zealanders renamed it to kiwi after the kiwi bird due to its similarities in appearance Per 100g Calories

61

Calcium

3%

Fat

0.5g

Potassium

312 mg

Saturated Fat

0

Vitamin C

154%

Carbs

15g

Iron

1%

Fibre

3g

Vitamin B6

5%

Sugar

9g

Magnesium

4%

Protein

1.1g

Vitamin A

1%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Kiwi Meringue Nests

Ready in: 10 minutes Serves: 1 person

Ingredients 1 meringue nest 1 kiwi peeled and chopped Spray cream Dark chocolate grated

Preparation Place meringue nest on a plate Spray cream on top of meringue nest Peel kiwi and cut into small chunks, discard peel Place kiwi chunks on top of spray cream Top with grated dark chocolate

RECIPE

Kiwi Smoothie

Ready in: 15 minutes Serves: 1 - 2 people

Ingredients 3 kiwis peeled and chopped 1 mango peeled, stoned and chopped 500ml pineapple juice 1 banana sliced

Preparation Peel kiwis and chop them into chunks Peel mango, stone and chop into chunks Peel banana and slice Put kiwi chunks, mango chunks, banana slices and pineapple juice into blender Blend all ingredients together until there are no chunks left Pour into 2 glasses of ice and serve

RECIPE

Kiwi Milkshake

Ready in: 15 - 20 minutes Serves: 1- 2 people

Ingredients 3 kiwis peeled and chopped 1 banana peeled and sliced ¼ cup sugar 2 cups of almond milk 2 tbsp Nutella ¼ cup marshmallows 1 cup of ice cubes

Preparation Peel the kiwis and chop into chunks, discard peel Peel banana and slice, discard peel Blend kiwis, banana, sugar, almond milk and ice cubes together When all smooth and creamy pour into 2 glasses Top with Nutella and marshmallows Serve with a straw and enjoy

Lemons They have liver boosting qualities by flushing toxins from the body Can help increase your metabolism Can help alkalize the body’s PH levels May help relieve symptoms associated with pathogenic bacteria, malaria and typhoid Helps improve your eye health Can help improve cancer treatment A lemon can provide 64% of your RDA of Vitamin C Lemons are a potent antioxidant They help decrease blood cholesterol through the pectin contained in them They help strengthen blood vessels which is good for those with high blood pressure

*Fun Fact Sprinkling lemon juice on to other fruits can prevent them from turning brown Per 100g Calories

29

Calcium

2%

Fat

0.3g

Potassium

138 mg

Saturated Fat

0

Vitamin C

88%

Carbs

9g

Iron

3%

Fibre

2.8g

Vitamin B6

5%

Sugar

2.5g

Magnesium

2%

Protein

1.1g

Vitamin A

0

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Lemon Berry Cheesecake

Ready in: 1.5 - 2 hours Serves: 8 people

Ingredients 2 tbsp butter 20 Oreo cookies 450 grams of cream cheese ¾ cup of heavy cream ¾ cup of mixed berry jam ½ tsp of lemon zest Whipped cream Fresh berries

Preparation Layer a serving dish with parchment paper Blend Oreo cookies together and mix in melted butter In a large bowl, whisk cream cheese until smooth Add in heavy cream, jam and lemon zest Mix until light and fluffy In the serving dish, add biscuit crumb mix then add layer of cream cheese on top Spoon jam on top of cream cheese mix Chill in fridge for 1 hour Serve with whipped cream and fresh berries

RECIPE

Lemon Drop Cocktail

Ready in: 5 minutes

Serves: 1 person

Ingredients 40 ml of vodka 20 ml of triple sec 10 ml of syrup Juice from ½ a lemon Sugar

Preparation Wet the rim of your glass with water and dip into sugar. Combine all ingredients into cocktail shaker with ice Strain and serve in a martini glass Serve with lemon wedge on the side and enjoy

RECIPE

Homemade Lemonade

Ready in: 10 minutes Serves: 2 - 4 people

Ingredients Juice from 4 lemons 1 litre of water ½ cup of caster sugar Ice cubes (mint leaf optional)

Preparation In a pitcher combine water, caster sugar and 4 lemons juiced Stir mix together until caster sugar is dissolved Chill in refrigerator Serve in a glass of ice with a straw and enjoy

Mango Research found them to protect against colon, breast and prostate cancers and leukaemia too They can help lower cholesterol Can help clear clogged pores and eliminate pimples Help alkalize the whole body with tartaric acid, malic acid and citric acid Their leaves help normalize insulin levels which may help with diabetes Promotes healthy sex due to its richness of Vitamin E Can help fight heat stroke They boost your immune system Due to the Vitamin A contained in mangoes they help with the growth of skin and hair One cup of mango provides about 3 grams of fibre

*Fun Fact The oldest living mango tree is 300 years old and is found in East Khandesh Per 100g Calories

60

Calcium

1%

Fat

0.4g

Potassium

168 mg

Vitamin C

60%

Saturated Fat Carbs

15g

Iron

1%

Fibre

1.6g

Vitamin B6

5%

Sugar

14g

Magnesium

2%

Protein

0.8g

Vitamin A

21%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Mango Ginger Cocktail

Ready in: 15 minutes Serves: 1 person

Ingredients 1 knob of fresh ginger ¼ cup of fresh diced mango 1 lemon squeezed 60 ml of tequila 10 ml of syrup

Preparation Cut mango, peel and dice into chunks Slice ginger into small pieces and blend until broken well Strain ginger juice into glass Blend mango, lemon juice, ginger juice and syrup together Fill cocktail shaker with ice and tequila Add in mango mix Serve in a glass of ice and enjoy

RECIPE

Tropical Mango Juice

Ready in: 15 minutes Serves: 2 people

Ingredients 1 cup of fresh pineapple chopped and peeled 2 cups of fresh spinach 1 cup of fresh mango chopped and peeled 2 tbsp of fresh lime juice

Preparation Cut and peel pineapple into chunks and put into cup, discard the peel Cut and peel mango into chunks and put into another cup, discard peel Put 2 cups of spinach, pineapple chunks and mango chunks into blender and blend until smooth and juicy Add in the lime juice and blend once more for 30 seconds Serve into 2 glasses and enjoy

RECIPE

Mango Dessert

Ready in: 5 minutes Serves: 1 person

Ingredients 1 large mango 3 scoops of vanilla ice cream Spray cream 1 tbsp of chopped almonds (fresh strawberries & blueberries optional)

Preparation Peel and cut mango into small chunks, discard peel Scoop ice cream into a bowl Stray cream on top of ice cream Top with mango Sprinkle with chopped almonds Serve and enjoy

Pineapple Can take up to 3 years for growing and becoming mature on a plant Pineapples ripen faster upside down They are also known as ananas They can help reduce inflammation of the joints and muscles Contain a rare enzyme called bromelain which help reduce symptoms of arthritis One serving contains 130% of your daily recommended Vitamin C They are directly related to preventing cancers of the mouth, throat and breast Can help protect against diarrhoea, IBS and blood clotting They can help strengthen the gums and teeth Pregnant women should avoid excessive intake of pineapple in order to prevent chances of miscarriage

*Fun Fact The fibre within a pineapple is used as a component for wallpaper Per 100g Calories

50

Calcium

1%

Fat

0.1g

Potassium

109 mg

Vitamin C

79%

Saturated Fat Carbs

13g

Iron

1%

Fibre

1.4g

Vitamin B6

5%

Sugar

10g

Magnesium

3%

Protein

0.5g

Vitamin A

1%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Pineapple Sundae

Ready in: 10 minutes Serves: 2 people

Ingredients 1 cup of pineapple 4 scoops of vanilla ice cream Caramel sauce Chocolate sauce 2 tbsp of coconut sugar Spray cream

Preparation Place 1 scoop of vanilla ice cream in sundae glasses. Top with some pineapple and add another scoop of ice cream Spray cream on top Drizzle with caramel sauce Drizzle with chocolate sauce Sprinkle coconut sugar on top Serve and enjoy

RECIPE

Fireball Pineapple

Ready in: 10 minutes Serves: 2 - 4 people

Ingredients 1 pineapple cut into triangle pieces ½ cup of fireball whiskey ½ cup cinnamon sugar

Preparation Cut pineapple up into small triangle pieces, easy to eat Soak triangles in fireball whiskey for 1 hour Drain whiskey and save for later Toss triangles of pineapple in cinnamon sugar Serve on a plate and enjoy

RECIPE

Pineapple Smoothie

Ready in: 10 minutes Serves: 1 person

Ingredients ¼ fresh pineapple - peeled, cored and cubed 1 medium banana 1 cup of pineapple juice or apple juice

Preparation Peel your pineapple, cut out the core and cut into cubes Put cubed pineapple chunks into blender along with the banana and juice of your choice Blend your mix until smooth Pour into a glass Serve and enjoy

Pomegranates Full of antioxidants which can help reduce the risk of breast cancer in women and prostate cancer in men Helps maintain a healthy heart by helping reduce bad cholesterol Help calm your body and reduce inflammation Pomegranate juice can help manage your blood pressure naturally Can help stop viral infections Can help maintain a balanced level of energy for working out Good source of energy due to containing about 90% of its energy from carbs Aids with digestion due to its fibre content You can get plenty of nutrients from pomegranates instead of taking supplements Can aid with losing weight

*Fun Fact The word pomegranate means apple with many seeds Per 100g Calories

83

Calcium

1%

Fat

1.2g

Potassium

236 mg

Vitamin C

17%

Saturated Fat Carbs

19g

Iron

1%

Fibre

4g

Vitamin B6

5%

Sugar

14g

Magnesium

3%

Protein

1.7g

Vitamin A

0

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie need

RECIPE

Homemade Pomegranate Juice

Ready in: 10 minutes Serves: 1 person

Ingredients 1 cup of fresh pomegranate seeds 1 cup of chilled water

Preparation Cut pomegranate in half and remove seeds Add seeds into blender along with chilled water Pulse the blender until mostly smooth, do not blend completely Strain the into a glass and discard of waste Serve and enjoy

RECIPE

Pomegranate Smoothie

Ready in: 10 minutes Serves: 1 person

Ingredients 1 frozen banana sliced 1 cup of frozen berries ½ cup of Greek yogurt ½ cup of pomegranate juice 4 tsp honey

Preparation Combine all ingredients into a blender Blend mix until completely smooth Pour into a glass of ice and serve with a wedge of lemon Enjoy with a straw

RECIPE

Pomegranate Fruit Salad

Ready in: 15 minutes Serves: 2 people

Ingredients 1 cup of pomegranate seeds 1 cup of fresh pineapple 2 kiwis peeled and sliced 2 oranges peeled and sliced 1 banana peeled and sliced 2 tbsp honey 2 tbsp lemon juice

Preparation Put honey and lemon juice into a cup and whisk together then set aside Peel pomegranate and put seeds into a bowl Peel pineapple and chop into chunks and add to bowl, discard of peel and core Peel kiwis and cut into chunks and add to bowl, discard of skin Peel oranges and cut into chunks and add to bowl, discard of skin Peel banana and cut into slices and add to bowl, discard of peel Pour the honey and lemon mix over the fruit in the bowl and toss together to combine Serve with a spoon and enjoy

Raspberry There are over 200 known species of raspberry They may help you lose weight They contain anti-aging properties They can help improve your immune system They are one of the plant foods with the highest-ranking fibre content around 20% of the total berry weight Contain the highest concentration of antioxidant strength amongst all fruits They can help reduce wrinkles May contain cancer shielding properties They are good for pregnant women. In tea they successfully relieve nausea They can help prevent haemorrhaging in pregnant women

*Fun Fact The oil from raspberries have a sun protection factor Per 100g Calories

53

Calcium

2%

Fat

0.7g

Potassium

151 mg

Vitamin C

42%

Saturated Fat Carbs

12g

Iron

3%

Fibre

7g

Vitamin B6

5%

Sugar

4.4g

Magnesium

5%

Protein

1.2g

Vitamin A

0

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Raspberry Lemonade

Ready in: 10 minutes Serves: 2 - 4 people

Ingredients 340 grams of raspberries 1 cup of lemon juice ½ a cup of cold water ½ a cup of sugar ½ a cup of honey 1 litre club soda Fresh mint Ice

Preparation Blend raspberries and strain into a bowl In a pitcher, whisk water and sugar, pour in honey and mix together Stir in raspberry mix with lemon Pour in club soda Put 2 - 3 cubes of ice in two glasses and pour mix into the glasses Top with a mint leaf Serve and enjoy

RECIPE

White Chocolate Raspberry Cheesecake Bites

Ready in: 30 - 45 minutes Serves: 48 bites

Ingredients ½ a cup of Oreo cookie crumbs 6 tbsp of salted butter 170 grams of white chocolate chips 340 grams whole cream cheese ¼ cup of sugar 2 large eggs 1 tsp vanilla extract 140 grams of fresh raspberries 1 cup of sugar 1 & ½ tsp of corn-starch dissolved in 3 tbsp water

Preparation Mix cookie bits with butter in a bowl. Scoop tsp of mix into 48 muffin tins and press down. Preheat oven to 180 degrees Celsius Mix raspberries, corn-starch and sugar into saucepan and bring to boil, keep stirring. Once thickened remove from heat and set aside. In a saucepan melt white chocolate chips, removed from heat and mix creamed cheese and sugar until smooth Beat in eggs one at a time. Add vanilla & melted chocolate mix. Scoop 1 rounded tbsp of the custard mix into the muffin tins. Dollop ½ a tsp of raspberry sauce over the custard mix. Bake for 20 mins, let cool and cover in the fridge for 2 hours

RECIPE

Raspberry Ice Cream

Ready in: 5 minutes Serves: 1 person

Ingredients 1 tub of vanilla ice cream ½ a cup of raspberries ½ a cup of marshmallows ¼ cup of chocolate chips

Preparation Scoop out 3 large tbsp of ice cream into a bowl Top with raspberries and marshmallows Finish with chocolate chips Serve and enjoy

Strawberry They are high in Vitamin C Can help reduce signs of premature aging They are abundant in antioxidants like ellagic acid that promotes a healthy heart Can prevent degeneration of the optic nerves and promote good eye health Can help fight cancer and tumour growth One serving contains about 150% of your daily recommended Vit. C They can help reduce arthritis and gout pain Rich in iodine and potassium which helps with good immune system function and brain function Help reduce appetite and promote weight loss Contains malic acid which is a natural teeth whitener

*Fun Fact Strawberries are the first fruit to ripen each spring Per 100g Calories

33

Calcium

1%

Fat

0.3g

Potassium

153 mg

Vitamin C

97% 2%

Saturated Fat Carbs

8g

Iron

Fibre

2g

Vitamin B6

Sugar

4.9g

Magnesium

Protein

0.7g

Sodium

Vitamin A

0

3%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Strawberry Smoothie

Ready in: 15 minutes Serves: 1 - 2 people

Ingredients 1 cup strawberry yogurt 1 cup vanilla almond milk 2 cups of frozen strawberries 2 tbsp lemon juice Fresh strawberries for garnish (optional)

Preparation Put all ingredients into a blender Blend until smooth Pour into a glass Serve and enjoy with a straw

RECIPE

Strawberry Lemonade

Ready in: 20 minutes Serves: 6 - 8 people

Ingredients 8 - 12 large strawberries halved 2 tbsp sugar 7 cups of water 1 further cup of sugar 2 cups fresh lemon juice

Preparation Half all of the strawberries and put them into a blender along with 2 tbsp sugar and 1 cup of water until it turns to juice Combine strawberry juice, 6 cups of water, 1 cup of sugar and lemon juice into a pitcher Stir well and serve into a glass of ice

RECIPE

Strawberry Spinach Salad

Ready in: 10 minutes Serves: 1 person

Ingredients 2 cups of spinach 1 cup strawberries 6 roasted almonds ¼ cup feta cheese ¼ cup balsamic vinegar 1 pinch paprika

Preparation Cut strawberries in half In a bowl toss spinach with cut strawberries Crush almonds and sprinkle on top Drizzle balsamic vinegar over the strawberries and spinach Sprinkle feta cheese over the top Serve and enjoy

Spinach Aids in detoxing the body through its anti-inflammatory properties Per 100g spinach contains about 188% of your daily recommended Vitamin A It can boost muscle strength through the nitrates it contains Full of iron which helps fight fatigue Promotes good heart health through its Vitamin C and beta-carotene Helps combat different types of cancer through its flavonoids and antioxidants Helps lower blood pressure because it is high in potassium and low in sodium Helps lower the risk of dementia due to its lutein, folate and beta-carotene qualities Aids bone health through its high content of Vitamin K which helps retain calcium There are more than a dozen flavonoid compounds found according to research, that fights cancer

*Fun Fact Spinach leaves are a mild diuretic and a mild laxative Per 1 Cup Calories

7

Calcium

29.7 mg

Fat

Potassium

167 mg

Saturated Fat

Vitamin C

8.4 mg

Carbs

1g

Iron

81 mg

Fibre

0.7g

Vitamin B6

0

Sugar

0

Magnesium

0

Protein

0.9g

Vitamin K

145 mg

Vitamin A

2813IU

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Spinach Salad

Ready in: 15 minutes Serves: 1 person

Ingredients 140 grams of spinach 1 apple thinly sliced ⅓ cup of feta cheese ¼ red onion thinly sliced ¼ cup crushed almonds ⅓ cup olive oil 1 clove of garlic minced Salt Pepper 2 tbsp Dijon mustard

Preparation Place spinach in a bowl Slice the apple and put on top of spinach Slice red onion add to bowl Mince garlic on top of red onion Drizzle olive oil over and dollop on Dijon mustard Toss everything in the bowl then sprinkle with feta cheese, crushed almonds and add 2 pinches of salt with 1 pinch of black pepper Serve and enjoy

RECIPE

Creamed Bacon Spinach

Ready in: 20 minutes Serves: 1 - 2 people

Ingredients 140 grams of bacon lardons 1 tbsp plain flour 1 clove of garlic minced ¾ cup heavy cream Salt Pepper 450 grams of spinach

Preparation Fry bacon lardons in a saucepan with a tbsp of cooking oil When bacon is fried and ready, drain the bacon fat but leave 2 tbsp of the fat in the pan Set aside the bacon lardons to a plate Increase the heat of the pan. Add the flour and mix for 1 minute Add garlic, heavy cream, 1 tsp salt and 1 tsp of black pepper Bring to boil then let simmer for 2 minutes Fold spinach in the saucepan until warmed Transfer spinach mix to a serving dish and top with crispy bacon lardons

Tip - This also makes a great topping for loaded fries

RECIPE

Cheesy Spinach Toastie

Ready in: 15 - 20 minutes Serves: 1 person

Ingredients 1 cup of spinach ½ cup of mozzarella grated cheese 2 slices of batch bread Unsalted butter 2 slices of bacon

Preparation Fry the 2 slices of bacon and set aside on a plate Butter the 2 slices of bread on one side Chop spinach and put on one slice of bread on the buttered side Then add the mozzarella cheese on top of the spinach Top with 2 slices of cooked bacon and put other slice of bread on with buttered side down Put grill on 180 - 200 degrees Celsius Put sandwich under the grill and toast one side until lightly brown, then turn over and toast other side until lightly brown Take out and place on a plate Then butter the outsides of the toasted sandwich for extra flavour Cut in half and enjoy

Tomatoes Tomatoes can help reduce the risk of cancer due to the lycopene in them Lycopene is said to be similar to some medications that treat an enlarged prostate and prostate cancer They are around 95% water which is very good for your skin The lycopene in tomatoes have UV ray reflecting properties which can help stop damage from sun exposure They are good for your bones They promote good eye health due to the Vitamin A contained in them They help fight against Alzheimer’s and Parkinson’s disease Help with losing weight through their low-calorie content They can help boost your immune system There is about 28% of your RDA of Vitamin C in one medium sized tomato

*Fun Fact There are over 10,000 types of tomatoes including colours of pink, purple, black, yellow and white Per 100g Calories

18

Calcium

Fat

0.2g

Potassium

237 mg

Vitamin C

14 mg

Saturated Fat Carbs

3.9g

Iron

Fibre

1.2g

Vitamin B6

Sugar

2.6g

Magnesium

11 mg

Protein

.88g

Sodium

5 mg

Vitamin A *based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Tomato Soup

Ready in: 50 - 60 minutes Serves: 2 - 4 people

Ingredients 1 onion diced 1 carrot chopped 1 celery stalk chopped 50g butter 2 bay leaves 500g vine tomatoes 1 cube of chicken stock 8 tbsp creme fraiche

Preparation Chop onion, carrot and celery and butter in a large pot and cook for 10 minutes on a medium heat until soft Add herbs and tomatoes Put the chicken stock cube into a cup with boiling water (500ml) then add to the pot and simmer for 30 minutes Add in 4 tbsp of creme fraiche Use hand blender to blend the ingredients in the pot until completely smooth Season and pour into 2 bowls, top with a spoonful of creme fraiche in both bowls Serve and enjoy with a spoon

RECIPE

Grilled Romaine Caesar Wedge

Ready in: 30 - 45 minutes Serves: 2 people

Ingredients ¾ cup mayonnaise & 1 clove garlic minced 1 tsp honey mustard & 1 tsp Worchester sauce with Juice from half a lemon 2 pinches of sea salt and 2 pinches of black pepper 1 large head of romaine lettuce 2 tbsp olive oil. 4 slices of bacon cooked and chopped ¾ cup of cherry tomatoes halved and halved again

Preparation To make dressing, whisk together mayonnaise, minced garlic, mustard and Worchester sauce, lemon juice and salt & pepper in a bowl then set aside Heat a grill pan on a medium heat, rip off leaves of romaine lettuce and brush with olive oil then grill until charred then remove from heat and set aside In another pan cook bacon until crispy golden brown and chop into small pieces (can use bacon lardons). Remove from heat and set aside. Transfer romaine lettuce to a plate and drizzle with mayonnaise dressing. Top with chopped bacon Cut tomatoes in half and half again then add to the top of the bacon. Serve with a fork and enjoy

RECIPE

Tomato Cucumber Avocado Salad

Ready in: 15 minutes Serves: 1 person

Ingredients 1 head of romaine lettuce shredded 2 large tomatoes 1 cucumber sliced ½ red onion sliced ½ avocado sliced 1 tbsp olive oil 1 tbsp lemon juice ½ tsp sea salt ¼ tsp pepper

Preparation Slice tomatoes, cucumber, red onion and avocado, then shred lettuce and place in a bowl Drizzle with olive oil and lemon juice Toss and combine Sprinkle with salt and pepper and serve with a fork and enjoy

Watermelons They help you hydrate and are about 92% water They contain heart helping components called lycopene and citrulline The citrulline in them can help relieve muscle soreness They help with a healthy digestion since they are a good source of fibre There are only about 40 calories in one cup of watermelon In one cup there is also nearly one quarter of your RDA of Vitamin A which is good for your skin They originated in the Kalahari Desert in Africa All parts of the watermelon can be eaten even the rind Watermelons are both a fruit and a vegetable Aid in weight loss by making you feel fuller for longer

*Fun Fact The world’s heaviest watermelon weighed 159kg and was grown by Chris Kent of Tennessee, USA Per 100g Calories

30

Calcium

Fat

0.2g

Potassium

112 mg

Vitamin C

13% 1%

Saturated Fat Carbs

8g

Iron

Fibre

0.4g

Vitamin B6

Sugar

6g

Magnesium

Protein

0.6g

Sodium

Vitamin A

11%

2%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs

RECIPE

Mini Watermelon Cake

Ready in: 10 minutes Serves: 2 - 4 people

Ingredients 1 small watermelon Spray cream Rainbow sprinkles Chocolate syrup

Preparation Cut watermelon into 2-inch-thick pieces Scoop out some of the watermelon from the middle of each piece Spray cream into the hole in each piece Drizzle chocolate syrup on top of cream Top with rainbow sprinkles Serve and enjoy

RECIPE

Watermelon Cocktail

Ready in: 10 minutes Serves: 2 - 4 people

Ingredients 1 small watermelon 1 lime ⅓ of a cup of light coconut water 50 ml of rum

Preparation Hollow out most of the watermelon and cut in half Put watermelon halves in freezer for 3 hours Blend the inside of the watermelon with the juice of 1 lime, a ⅓ of a cup of coconut water and 50 ml of rum Fill frozen hollowed watermelon with blended mix Serve and enjoy

Tip Also, when drink is finished you can eat the watermelon bowl that has been soaked with the alcohol mix

RECIPE

Watermelon Lemonade

Ready in: 10 minutes Serves: 2 - 4 people

Ingredients 6 cubes of watermelon 4 cups of cold water ¾ of a cup of lemon juice ⅔ of a cup of sugar 1 cup of ice Fresh mint

Preparation Blend watermelon cubes and strain into a large bowl Whisk water, lemon juice and sugar together in the bowl until sugar dissolves Stir ice and mint into the bowl Serve into 2 glasses and enjoy with a straw

For more information on these fruits and vegetables please visit one of the following websites: Foodfacts.com Sciencedaily.com Healthline.com Healthbeckon.com Health.com Naturalfoodseries.com Topfoodfacts.com Mentalfloss.com