Chia pudding Bowl.

Chia pudding blowl is a dense and filling breakfast. Chia seeds is a super food. They are high in fibre, antioxidants,, protien and omega3 fatty acids.

Ingredients

200ml plant base milk

2 tbsp Chia seeds

1 tsp vanilla extract

1 tsp maple syrup

A dash of cinnamon

Method

Toppings

Blueberries

Kiwi

Seeds

Method

Place all the ingredients into a mason jar, close it tightly and shake it.

Place thr jar in the refrigerator overnight.

Next day, emptty the puddibg into a bowl and stir well as the chia seeds will expand.

Add toppings of your choice and enjoy.

Yoghurt Bark

Frozen yogurt bark with fruit toppings is the perfect healthy protien snack. This recipe is so simple to make.

Ingredients

500g greek yogurt

3 tbsp honey

5 fresh blueberries

5 fresh strawberries

5 fresh Raspberries

Method

Start by mixing the yogurt and honey together.

Now line the baking tray with foil and pour in the yogurt mixture. Spread the mixture, depending on how thick or thin you want the bark to be.

Now sprinkle the strawberries, raspberries and blueberries in the mixture and place the freezer for 3 hours or till completely frozen.

Now remove from the fridge and break the bark into pieces.

Store the bark in the freezer.

Healthy Berry Jam

Strawberries and raspberries are high in:
Antioxidants nutrients
Fibre
Helps with weight loss
High in folate
High in micronutrients
Lowers Cholesterol

Ingredients

2 cups of strawberries

3 cups of raspberries

4 tbs chia seeds

1 lemon

2 tbs of maple syrup

Method

Start by adding all the ingredients in a large pan.

Cook the over a low to medium heat for around 10-12 mins.

Once cooked remove from heat.

If there are any big chunks, use a fork to mash them down.

Pour the jam into a jar and let it cool down.

Once cooled, close the jar and place it in the fridge..

Protein Vegan Balls

My vegan protein ball recipe is a healthier and tastier alternative and much cheaper the supermarket brands.

It’s quick and easy to make with using only a few ingredients.

Almonds are an excellent source of plant protein and packed with antioxidants. They are low in fat, carbs and calories, whilst high in fibre.

Desiccated coconut is an excellent source of healthy fat, it contains no cholesterol and is poacked with selenium, fiber, copper and manganese.

Ingredients

100g fresh unstoned dates

• 140g soaked almond nuts

2 tsp Vanilla Extract

1 pinch Sea Salt

50g Dessicated Coconut

Method

In a blender blitz all the ingredients together to a smooth consistency.

Place the mixture into a bowl and allow to cool for 4-6 hours.

Now roll the mixture in your hads and form small balls.

Roll the balls into dessicated Coconut and leave to chill for 2 hours before eating.

Let’s talk about Gut Health

These are signs of a poor gut health –
acidity, abnormal stomach acid, H.pylori,, recurring bloating, and constipation

Below are some tips on what messes our gut health and how to improve gut health with sfood and lifestyle changes.

What messes up your gut health?

👉 Having a diet of Junk and processed foods.

👉 Living a Sedentary lifestyle.

👉 Chronic emotional stress.

👉 Sleep deprivation.

👉 Self-medicating yourself

👉 Overdosing & taking antibiotics without probiotics or vitamin B complex.

How to heal your gut.

👉 Eat a rainbow of fruit & veg.

👉 Cut down on refind sugars.

👉 Inculde more Whole grains into your diet.

👉 Don’t do to fat diets for extreme lose weight.

Other gut-friendly foods

✅ unsalted nuts (almonds and pistachios are best)

✅ Yogurt is an natural probiotic to populate your gut.

✅ Mushrooms are rich in beta-glucan and excellent for the gut.

✅ Over night soaked oats are the best, they are an excellent sources of beta-glucan and high in fibre that promotes gut health and keeps fuller for a longer time.

✅ Lean protein is an excellent source for someone that has poor gut health. like chicken, fish.

✅ For severe gut problems, following a plant-based diet for a month will reduce inflammation, repair thr gut and then slowly

✅ Triphala is more then a lexative. It is amazing for the gut while allowing to pass motions easily.

How to bulid Lean Muscle

We naturally start to lose muscle mass after the age of 30. This is called sarcopenia and is part of the aging proccess. We can however slow this proccess by making simple lifestyle changes. Bulid lean muscle is one of the changes. It can help with Mobility, bone health, physically strong and toned , longevity, good posture, hormonal balance.

Bulid lean muscle can also also help with boosting the human growth hormone, mental health, and your gut health

Below are the best exercises to create lean muscle:

Bodyweight exercises (lunges, squats, pushups)

Using a Resistance band

Mobility exercises

Yoga asanas

Isometric exercises (such as plank, wall sit)

Learn how eating 11 overnight soaked black raisins daily can heal the body naturally from the insideout.

All you have to do is soak 11 black raisins overnight. In the morning eat the soaked raisins on an empty stomach.

By soaking dried black raisins, it enhances the bioavailability of the raisins nutrients and antioxidants. This allows the bobdy to absorb the better.

Health benefits of eating Overnight soaked raisins:

Eases constipation & regularizes bowel movement

Keeps fuller and curbs cravings

Boosts immunity

Fight iron deficiency and anemia

Boosts energy levels

Improves Sleep

Boost bone health

Health benefits of Rice.

Will eating 🍚 make me Fat?

I get this question asked often by my clients. Let me explain

👇🏾👇🏾👇🏾👇🏾👇🏾

Rice is NOT unhealthy or fattening. Practicing portion control is key to enjoy rice in your diet.

Health benefits if Rice

👉 It’s a good source of carb and fibre.

👉 It’s low in fat & sugar

👉 Easily digestible

👉 gluten-free

👉 excellent source of B Vitamins.

How to enjoy rice in your diet without feeling gulity.

👇👇👇👇👇

✅ Pair rice with high fibre and protein foods, to keep full for longer.

✅ Add beans and veggies to make the rice tasty & healthier.

✅ Don’t fry your Rice, boil it instead.

Moong Dal Waffles

My moong Dal waffles are a healthy, low fat protein packed snack. They are quick and easy to make. They are best enjoyed both warm and cold.

Ingridents

1 cup Moong Dal soaked in water for 4 hours.

1 cup diced green pepper.

1 cup sweetcorn.

1 cup chopped cilantro.

2 tsp turmeric powder.

1 inch ginger.

2 tsp asafetida powder.

1 tsp red chili powder.

Salt as needed.

1 tablespoon oil.

Ingridents

1 cup Moong Dal soaked in water for 4 hours.

1 cup diced green pepper.

1 cup sweetcorn.

1 cup chopped cilantro.

2 tsp turmeric powder.

1 inch ginger.

2 tsp asafetida powder.

1 tsp red chili powder.

Salt as needed.

1 tablespoon oil.

Tapioca pearl Waffle

My Sabudana waffle recipe is quick and easy to make and very tasty. It’s a popular Maharashtrian delicacy, crispy form outside and soft from inside. It’s best enjoyed warm, with a cup of coffee.

Ingredients

1 cup soaked & washed Sabudana

1 cup chopped coriander

1 tsp ginger paste

1 green chilli chopped

3 small potatoes

Salt as needed

1 tbs lime juice

1 tbs sunflower oil

Method

• Wash and soak Sabudana overnight.

• Steam the potatos and mash them.

• Drain the sabudana and & air dry.

• Place the Sabudana, in a bowl, add in the mashed potato, ginger paste, chopped green chilli, chopped coriander. salt and lime juice .

• Mix well

• Make small flat pattys out of the mixture.

• grease the heated waffle maker with oil.

• Now place the flat patty in waffle maker and close it.

• Cook till the waffle patty is crispy from both sides.