Mango Passionfruit Chia Seed Yogurt Treat

Time Preparation: 5-7 mins
Calories: 225
Ingredients:
Layer 1: 1/2 Mango
Layer 2: 1.5 Tbls Chia seed soaked in Almond milk for an hour
Layer 3: 3 Tbls Soy Yogurt
Layer 4: 1 passion fruit

Health and Nutritional benefits:

Soy Yoghurt:

Soy Protein and Probiotics, but with no dairy, Cholesterol or Chemical additives.

Mango:

Great source of Vitamin A and Vitamin C, potassium. Also high in nutrients such as omega-3 and 6, vitamin B6 and copper.

Chia Seeds:

High in Protein, 5x more Calcium then milk, high levels of omega-3 and omega-6 fatty acids, soluble fiber, potassium and antioxidants.

Almond Milk:

Great source of Vitamin E, Manganese, Magnesium, Phosphorous, Potassium, Selenium, Iron, Fiber, Zinc, Calcium and Lactose free!

Passionfruit

Good source of Dietry Fibre, Vitamin C, Vitamin A, b-carotene, Potassium, Iron, Coper and Magnesium.

Kiwi Granola

Time Preparation: 3-4 mins

Calories: 449
Ingredients:

100ml Almond Milk

100g Organic Nut Granola

1 Kiwi Fruit

10g Goji Berries

Health and Nutritional benefits:
Almond Milk:
Great source of Vitamin E, Manganese, Magnesium, Phosphorous, Potassium, Selenium, Iron, Fiber, Zinc, Calcium and Lactose free!
Kiwi Fruit:
High in Fibre, Folic Acid, Vitamin C, Vitamin E, Calcium, Chromium, Copper, Iron, Magnesium, Potassium and Zinc.
Organic Nut Granola:
Good source of soluble and insoluble Fiber.
Goji Berries:
Very rich source of Vitamin C, Vitamin A, Vitamins B1, B2, B6 and E, and are an excellent Antioxidant. 18 Amino Acids (higher than bee pollen) and 21 trace Minerals, Linoleic acid and beta carotene.
Bee Pollen:
Rich in Proteins (approximately 40% protein), free Amino Acids, Vitamins, including B-Complex, and Folic Acid.

Strawberry Mint Honey Soy Yoghurt

Time Preparation: 2-3 mins

Calories: 114

Ingredients:

Soy Yogurt

Strawberries

Mint

Honey

Health and Nutritional benefits:

Strawberries:

High in Fiber, Vitamin C than other berries. Strawberries are also good sources of Manganese, Iodine, Potassium, and Folate.

Soy Yoghurt:

Soy Protein and Probiotics, but with no dairy, Cholesterol or Chemical additives.

Mint:

High in dietary fiber, Folate, Vitamin A, Vitamin C, Calcium, Copper, Iron, Magnesium, Manganese and Zinc.

Honey:
High in Vitamins, Minerals, and Enzymes which protect the body from bacteria and boost the immune system.

Lactose Free Mango Banana Smoothie

Time Preparation: 5-7 mins

Calories: 325

Ingredients:

1 Mango

1 Frozen Banana

1 Tbls Honey

1 Cup Almond Milk

1 Tsp Bee Pollen

Health and Nutritional benefits:

Mango:

Great source of Vitamin A and Vitamin C, potassium. Also high in nutrients such as omega-3 and 6, vitamin B6 and copper.

Almond Milk:

Great source of Vitamin E, Manganese, Magnesium, Phosphorous, Potassium, Selenium, Iron, Fiber, Zinc, Calcium and Lactose free!

Honey:

High in vitamins, minerals, and enzymes which protect the body from bacteria and boost the immune system.

Banana:

High in Vitamin C, B6, Folate, Potassium and Manganese

Bee Pollen:

Rich in Proteins (approximately 40% protein), free Amino Acids, Vitamins, including B-Complex, and Folic Acid.

All Vegetable Pasta with Tuna

Spirilized Zucchini w/ Spinach, Roma tomatoes, Garlic & Tuna

 

Time Preparation: 10-12 mins

Calories: 285 (305 with Parmesan cheese)

Ingredients:

1 Spirilized Zucchini

1 Tbl Olive Oil

2 Cloves Garlic

2 Cups Baby Spinach

1 Can Tuna in Spring water

3 Peeled Roma Tomatoes

Salt, Pepper, Chili

Optional: Parmesan Cheese

 

Health and Nutritional benefits:

Zucchini:

High in Protein and Fibre, Folate, Potassium, Beta-Carotene & Vitamin C

Baby Spinach:

High source of Protein, Vitamin A, Vitamin K, Folic Acid, Fibre, Magnesium, Iron, Potassium, Vitamin C and Manganese

Olive Oil: (bio)

High quality extra virgin olive oil provides a high content of antioxidants, like polyphenols, vitamins E & K, chlorophyll and carotenoids.

Roma Tomatoes:

High in Protein, Fibre, Vitamin C, Vitamin B-6 and Vitamin A.

Tuna:

Great source of Omega 3, lean Protein, Vitamin B12, Vitamin D, Calcium and Iron.

Garlic:

Packed with Protein, Potassium, Vitamin A, Vitamin B, Vitamin B2, Vitamin C, Calcium and Zinc.

Raw Lactose-Free Hot Chocolate

Preparation Time: 3-5 mins

Calories: 175 a glass
Ingredients:

1 Tbl Raw Cacao Powder

1 Cup Almond Milk

1/2 Tsp Stevia (to taste)

1 Tbl Honey (to taste)

Must be heated over the stove 🙂

Health and Nutritional benefits:
RAW Cacao powder:
Great source of Antioxidants, Magnesium and Sulfur.
Another interesting fact is it contains Anandamide, a substance that induces euphoria. It also contains phenylethylamine (PEA), which is a mood enhancer… (Explains a lot)
Almond Milk:
Great source of Vitamin E, Manganese, Magnesium, Phosphorous, Potassium, Selenium, Iron, Fiber, Zinc, Calcium and Lactose free!
Honey:
High in Vitamins, Minerals, and Enzymes which protect the body from bacteria and boost the immune system.
Stevia light:
Rich in nutrients such as Phosphorus, Calcium, Proteins, Vitamins, Magnesium, Zinc, Sodium and other Minerals. Zero calories and a secrete insulin.

Vegan Layered Jar

Time Preparation: 5 mins

Calories: 290

Ingredients:

Layer 1: Chia seeds soaked in Almond Milk

Layer 2: 30g Raspberries

Layer 3: 20g Blackberries

Layer 4: 1 Tbl Peanut butter (bio)

Layer 5: 100g Soy Yogurt

Layer 6:  Bee pollen, Goji berries, Almonds

 

Health and Nutritional benefits:

Almond Milk:

Great source of Vitamin E, Manganese, Magnesium, Phosphorous, Potassium, Selenium, Iron, Fiber, Zinc, Calcium and Lactose free!

Chia Seeds:

High in Protein, 5x more Calcium then milk, high levels of Omega-3 and Omega-6 Fatty Acids, Soluble Fiber, Potassium and Antioxidants.

Raspberries:

High in dietary Fiber, Vitamin C, B Vitamins, Folic Acid, Manganese, Copper, Magnesium and Iron.

Blackberries:

High levels of cancer preventing Antioxidants, Vitamin C, Vitamin K and Omega 3 fatty acids.

Peanut Butter: Organic

High in Vitamin E, Protein, Fiber, Magnesium, Potassium, Vitamin B6 and healthy monounsaturated fat.

Soy Yogurt:

Soy Protein and Probiotics, but with no dairy, Cholesterol or Chemical additives.

Bee Pollen:

Rich in Proteins (approximately 40% protein), free Amino Acids, Vitamins, including B-Complex, and Folic Acid.

Goji Berries:

Very rich source of Vitamin C, Vitamin A, Vitamins B1, B2, B6 and E, and are an excellent Antioxidant. 18 Amino Acids (higher than bee pollen) and 21 trace Minerals, Linoleic Acid and Beta Carotene

Mellow Yellow

Time Preparation: 3-4 mins
Calories: 200
Ingredients:
150g Soy Yoghurt,
1tsp Spirulina mixed with 1-2tbs water
1 Ripe ;ango
1/2tsp Chia Seeds
1/2tbs Bee Pollen

Health and Nutritional benefits:

Soy Yoghurt: 

soy protein and probiotics, but with no dairy, cholesterol or chemical additives.

Spirulina:

High source of protein, minerals, vitamins, beneficial pigments and antioxidants.

Mango:

Great source of Vitamin A and Vitamin C, potassium. Also high in nutrients such as omega-3 and 6, vitamin B6 and copper.

Chia Seeds:

High in Protein, 5x more Calcium then milk, high levels of omega-3 and omega-6 fatty acids, soluble fiber, potassium and antioxidants.

Bee Pollen:

rich in proteins (approximately 40% protein), free amino acids, vitamins, including B-complex, and folic acid.

Protein Power

Preparation Time: 8-10 mins

Calories: 490 (510 with Parmesan)

Ingredients:

2 Free Range Eggs (boiled)

2 cups Baby Spinach

1/4 large Avocado

8 halved Cherry Tomatoes

2 Tbs Basil Pesto

1 can Tuna in Spring water

Pepper / Salt / Chili Flakes

(Optional: 1Tsp Parmesan Cheese, low in lactose but still contains)

Health and Nutritional benefits:

Free Range Eggs:

Great source of Protein. Vitamin A, Potassium, Folic acid, choline and biotin.

Baby Spinach:

High source of Protein, Vitamin A, Vitamin K, Folic Acid, Fibre, Magnesium, Iron, Potassium, Vitamin C and Manganese

Tuna:

Great source of Omega 3, lean Protein, Vitamin B12, Vitamin D, Calcium and Iron.

Avocado:

High levels of Fibre, Potassium, Vitamin K, Folate, Vitamin B and Vitamin C

Cherry Tomatoes:

High in Protein, Fibre, Vitamin C, Vitamin B-6 and Vitamin A.

Basil Pesto:

Rich in Vitamin A, Calcium, Vitamin C, and Iron

Parmesan Cheese: (optional)

High in Protein, Vitamin B12, a rich source of calcium, phosphorous, zinc and selenium. *Contains low levels of  Lactose.

Gratitude Health Boost

Research has shown expressing gratitude may it be through prayer, meditation or a simple thank you boosts both mental and physical health.

Gratitude helps people re-focus their energy on the positives and the effects are contagious. Gratitude connects people to something larger than themselves; whether to other people, nature or a higher power.

I spent the day creating Gratitude cards to express my appreciation to loved ones. Each was hand painted, hand written, hand signed, hand delivered and each envelope was sealed with unconditional love.

S.x