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Smoothie bowl

Ingredients

 1 banana

 +/- 15 strawberries (frozen)

2 tblsp light yogurt

1 tblsp vanilla protein powder  

your favorite fruit to top putt on top

recipe 

Putt all ingredients in a blender and blend until well combined. Pour the mixture in your serving bowl and top off with your favorite fruit. 

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Greek salad

Ingredients

4 large vine tomatoes, cut into cubes

1 cucumber, cut into cubes

spring onion, thinly sliced

1 tbsp dried oregano

85g feta cheese, cut into chunks (barrel matured feta is the best)

4 tbsp Greek extra virgin olive oil

Method

Place all of the ingredients in a large bowl, lightly season, then serve with crusty bread to mop up all of those beautiful juices.

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Smoked salmon omelette

Ingredients

2 eggs

40 grams  smoked salmon

1 tomato 

1/2 red onion

2 tblsp goat cheese

seasoning

1 tblsp olive oil

Recipe

crack your eggs into a bowl

cut your smoked salmon, red onion and tomato in small bits

add the chopped ingredients and goat cheese to the bowl

add your desired seasoning

whisk everything together until well combined.

 bake your mixture in a pan over medium heat

when the top starts to feel dry, you can flip over the eggs.You can use a plate to help you.

serve with some toasted bread

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yogurt and fruit Popsicle

ingredients 

your favorite yoghurt

your favorite fruit

granola 

recipe

buy yourself some Popsicle molds

add a layer of your yogurt

cut up your fruit and add some fruit chunks

keep adding layers of yogurt and fruit

add some granola at the top

put the Popsicle stick in your mold

put in the freezer for at least 3 hours

enjoy your healthy Popsicle

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zucchini noodles with ricotta 

Ingredients

FOR THE ZUCCHINI NOODLES

 6 zucchini , washed, dried and spiralized

1 tablespoon olive oil 

salt and fresh ground pepper , to taste

FOR THE RICOTTA SAUCE

2 tablespoons olive oil

4 cloves garlicminced

1 cup ricotta cheese

1/2- cup skim milk

salt and fresh ground pepper , to taste 

Recipe

Heat 1 tablespoon olive oil over medium-high heat in a nonstick skillet.

Add spiralized zucchini; season with herbs, salt and pepper and continue to cook for 7 minutes, or until tender, stirring frequently.

Remove zoodles (zucchini noodles) from skillet and set aside.

Return skillet to stove and heat 2 tablespoons olive oil over medium heat.

Add garlic and cook for 1 minute or until fragrant, stirring frequently.

Stir in ricotta cheese and milk; season with salt and pepper and continue to stir until cheese is completely melted and everything is well combined.

Bring to a steady simmer and cook for 3 minutes, or until thickened.

Remove from heat and stir in the previously prepared zucchini; taste for seasonings and adjust accordingly. Set aside.

extra

In a small skillet, heat 1/2 tablespoon of olive oil over medium high heat.

Add the cherry tomatoes, sprinkle with salt, and let sit for 2 minutes, or until they start to blister.

Stir and continue to cook for 2 more minutes.

Remove from heat.

Serve tomatoes over the prepared zucchini and sprinkle with freshly grated parmesan cheese.

Recipe Notes*Remove as much excess water as possible from the spiralized zucchini before cooking.

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chicken and Mashed Potatoes with Spinach

Ingredients

4 large Idaho potatoes, peeled and diced

2 boxes chopped spinach, defrosted

4 tablespoons butter

4 cloves garlic, finely chopped

1/2 cup cream

Salt and pepper

2 chicken breasts 

Directions

Place potatoes in a pot and cover with water. Add salt to the water and boil potatoes until tender 12 to 15 minutes.

Squeeze the water from spinach in a clean dish towel.

Drain potatoes and melt butter in the hot pot, then add the garlic and cook 2 to 3 minutes. Stir in cream, add the spinach, separating the greens as you do. Season greens with salt and pepper. Add potatoes to the pot and mash to desired consistency.

Bake your chicken, season with our desired spices.

I added some diced tomatoes, but you can add whatever you like!