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F i r s tHe al t hyBr e ak f as t “ Ana p p l ead a yk e e p st h ed o c t o ra wa y ”

Dr e s s e df r ui t s 12t hDec emberat10: 00h


F i r s tHe al t hyBr e ak f as t “ Ana p p l ead a yk e e p st hed o c t o ra wa y”

Dr e sse df r ui t s Fr ui tgi vesusvi t ami ns ,fiber , wat er ,mi ner als al t sandheal t hy s ugar s .I fweeatf r ui tever yday wewi l lkeepourdef ens eshi gh andwewi l lbes t r onger . I naddi t i on,wewi l lpr ot ec t our s el vesf r om i l l nes s es .


RECI PE2

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Pr oc edur e: I nor dert opr eventpeel edf r ui tf r om br owni ng wemus tputt hem i nabowlwi t hwat erand2 t abl es poonsofhoney .


F i r s tHe al t hyBr e ak f as t “ Ana p p l ead a yk e e p st hed o c t o ra wa y”

Dr e sse df r ui t s Fr ui tgi vesusvi t ami ns ,fiber , wat er ,mi ner als al t sandheal t hy s ugar s .I fweeatf r ui tever yday wewi l lkeepourdef ens eshi gh andwewi l lbes t r onger . I naddi t i on,wewi l lpr ot ec t our s el vesf r om i l l nes s es .


RUN OUT OF SUGAR

Tahini treats Ingredients       

110 g desiccated coconut (unsweetened) 220 g hulled tahini 80 ml maple syrup 80 g currants 50 g sesame seeds 80 g dried dates (finely chopped) 80 g dried apricot (diced)


Method 1. Blend 80 g of the desiccated coconut with all the remaining ingredients in a food processor until the mixture is combined and starts to stick together. 2. Transfer to a large bowl and freeze for 30 minutes to firm up. 3. Take a heaped tablespoon of the mixture, form it into a ball and roll it in the remaining coconut. Repeat with the remaining mixture. 4. Transfer the treats to an airtight container and freeze for 15 minutes to set.

ENJOY YOUR BREAKFAST Notes  

Photo by Elisa Watson. https://www.kidspot.com.au/kitchen/galleries/kid-friendly-recipe-ideas/20-sugar-free-treats-for-happy-healthykids?image=19


RUN OUT OF SUGAR

Houmous with vegetable bites recipe Ingredients 1. 2. 3. 4. 5. 6. 7. 8. 9.

2 x 400g cans of chickpeas (reserve the liquid and a few chickpeas for decoration) 4 tsp tahini. 2 garlic cloves, crushed. 1 tsp crushed sea salt. 6 tbsp quality extra virgin olive oil (plus extra for drizzling) 3½ tbsp freshly squeezed lemon juice. Paprika (optional) Coriander or parsley leaves (optional) Some fresh vegetables: carrot, pepper, cucumber (cut into long stripes)


Method

Rinse the chickpeas in cold water and tip into the food processor. Add the tahini, crushed garlic, salt, lemon juice and seven tablespoons of the reserved liquid from the cans. Turn on the food processor and slowly pour in the oil while it runs. When the mixture is fully combined and smooth, tip it into a serving dish. Drizzle with some more extra virgin olive oil and decorate with a few whole chickpeas. Sprinkle with paprika and finely chopped coriander or parsley leaves, for colour.

ENJOY YOUR BREAKFAST Notes  

Photo: https://www.ontrackretreats.com.au/healthy-weight-loss-hummus-dip/ Recipe: https://www.jamieoliver.com/features/best-basic-houmous-recipe/


Homeland colours (with freshly squeezed lemon juice to make lemonade)

Ingredients: (white cubes) 4 dcl milk 2 spoons honey 4 spoons of semolina/corn semolina/polenta/quinoa (depending on the regionor country) 3 spoons of coconut flour

(red/green cubes) 4dcl milk 2 spoons honey 4 spoons of semolina/corn semolina/polenta/quinoa (depending on the regionor country) 3 spoons of coconut flour Colouring: use food colourings or fruit juice that is intense enough to colour the cubes in your country flag colours or coat of arms (beetroot juice, amarena juice, cocoa powder to darken the nuances of red for some of the countries) *add any type of nuts as well (almonds, walnuts, hazelnuts, chestnuts..) to your liking

Instructions: 1)Put the milk and honey to the boil and add semolina. Stir it until it cooks. 2) Add coconut flower (and nuts) in the hot semolina. Pour into the square shaped baking tray with cake paper on the bottom. 3) Repeat everything with the other amount of milk, honey, semolina, coconut and nuts – in this case add the colourings and/or chocolate when it cools down a bit. Pour into the tray in the same way as the white semolina. 4)When both semolina trays are cooled down put them into the fridge for a while to cut the cubes with ease. 5) Use the cubes to make a flag or the coat of arms. 6) Squeeze the lemons and make lemonade. Add agava syrup, honey or maple syrup to sweeten the drink, or serve unsweetened. Enjoy!


The

th 4

Healthy Breakfast January 30 From 14.00.-15.00.

Let’s eat a Rainbow Today!


The 4th Healthy Breakfast

Let’s eat a Rainbow Today! Consuming a rainbow of fruits and vegetables help you get enough of the different nutrients you need for good health. Each colour carries its own set of unique disease fighting chemicals called phytochemicals that give fruits and vegetables their vibrant colour and of course their healthy properties. Don’t get stuck in one colour, be colourful! Red, yellow, green and blue, let all the colours be your colours! Look at the world through rainbow coloured glasses, always chasing rainbows.

Here is a picture of rainbow coloured fruits and vegetables if you need an inspiration or extra ideas for the recipes.


Zephyr on the Rainbow Ingredients:

About 200g of each kind of fruits in rainbow colours (red, orange, yellow, green, blue, purple) Our selection of fruits: 1 pomegranate, 3mandarins, 1banana and/or 200g of pineapple, 2-3 kiwis, 200g of blueberries and 200g purple grapes. 300g of Greek yoghurt 200g of zephyrs

Instructions: Now you can choose either make layers (fruit-zephyr-fruit-Greek yoghurt-fruit-zephyr-fruit –Greek yoghurt-etc.) Or Put all the ingredients in the bowl and stir them up (it’s our way). Serve onto small plates or cups. Decorate in the way you prefer. Enjoy the explosion of colours and tastes!


Crispy Colours Ingredients: 100-200g of each kind of vegetables in different colours. Our selection is the following: Beet roots, carrots, potatoes, cucumbers, purple potatoes Salt, fresh ground pepper, garlic powder Oil Instructions: 1. Preheat the oven to 200o C. Peel the vegetables. Using a vegetable peeler or metal cheese slicer, cut them into very thin slices (cucumbers can be cut into a bit thicker slices, because they will not be baked but eaten fresh). 2. Place the slices (except the cucumbers) on the paper towels and dry them with the paper. 3. In a small bowl, combine the garlic powder, salt, pepper, set aside. Soak a bit the slices of vegetables with the oil (don’t be afraid to do it with your hands). Pour the salt, pepper and garlic powder mixture on the slices lightly and arrange them in a single layer on a baking paper. 4. Bake in the oven until crunchy (12-20 minutes depending on the slices and the type of vegetable or even the oven). When they come out of the oven pour lightly the mixture of salt, pepper and garlic powder again.

Serve the crisps and the fresh cucumbers with your favourite dip. Here comes some ideas:


Homemade Dips Dip 1: Greek yoghurt, garlic clove, lemon juice, fresh ground pepper.

Dip 2:(our favourite). Sour cream, grated cucumbers or pickles, mustard, honey, parsley, dill. Dip 3: •400g drained and cut into chunks feta cheese, 75ml extra-virgin olive oil, 1 lemon juice, 20g roughly chopped dill, 20g finely chopped mint. Place the feta in a food processor or blender. Add the lemon juice and half of the olive oil. Stir up until smooth, then add the remaining olive oil. Stir in the dill and mint. Pour into a small container with a fitted lid and refrigerate until needed. You can be more creative and make hummus dip, pesto, or any original dip out of this site: https://foodhacks.wonderhowto.com/how-to/20-easy-dips-you-can-make-5-minutes-less-using-your-food-processor-0168934/


Homemade Orange Soda

Ingredients 4 oranges juiced to make 2 cups Zest from 4 oranges Zest from 1 lime 1tea spoon of finely grated ginger 2/3 cup honey or 1 cup sugar (if you are allergic to honey).

Instructions 1. Place the orange juice, orange zest, lime zest, and the honey/sugar into a small saucepan and stir to combine. Bring the mixture to a boil over medium-high heat. Reduce the heat and simmer for 10 minutes or until the liquid has reduced by 1/3, stirring frequently. 2. Allow the mixture to cool slightly. Strain the syrup through a cheesecloth to remove any large pieces of zest and pulp. Place in a bottle and keep refrigerated. 3. To enjoy orange soda, mix 1 part orange syrup with approximately 3 parts sparkling water or club soda depending on personal preference. Serve over ice.

Or better- make the soda even healthier and faster – put all the ingredients (except honey) together, strain the liquid through the cheese cloth. Add the honey to the strained liquid. Add 2-3 parts of sparkling water and serve over ice. Enjoy the fizzy drink!


k f a a e s r t B y h t l a e ur own re O " H h c t ipe 5 s"

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Ingredients: - 1 slice of cereals bread; - 1 egg; - Sesame seeds; - 1 tea spoon of sugar; - 1 coffee spoon of cinnamon powder; -1 Ripe avocado; -1 pinch of salt. Preparation: - Put the egg in boiling water, until it is poached (the yolk should be creamy); - Crush the avocado with a fork; - Add the sugar and cinnamon to the avocado and mix everything until you get mixed Creamy; - bar bread (toasted or heated) with the mixture; - sprinkle with sesame seeds; - Put the egg above the rest (with the creamy yolk).

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Ingredients: -Granola/Breakfast Cereal -Lean Greek Yogurt -Fruit (kiwi, strawberries, blueberries, raspberries…) Preparation: -Prepare the bowl and some glasses -Lay yogurt and granola or breakfast cereal in layers -Finish with the fruit -You can also use nuts or dry fruits instead

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Ingredients: - Half a cup of skimmed milk; - A frozen banana (cut in slices); - Cocoa or chocolate powder; - Low fat Greek yogurt; Preparation: - Mix all ingredients in a blender until you get a homogeneous and creamy drink. - Serve in a tall glass. You can garnish your drink with some chocolate powder.

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