• ½ ripe avocado

• juice of 1 lemon

• 1 big pinch of chilli flakes

• 2 slices of sourdough bread

• a drizzle of extra virgin olive oil

• 100 grams of mushrooms, sliced

• 1 small onion, finely chopped

  
  

Procedures:

• Cut the avocado in half and carefully remove its stone, then scoop out the flesh into a bowl.

• Squeeze in the lemon juice then mash with a fork to your desired texture.

• Season to taste with sea salt, black pepper and chilli flakes. Toast your bread, drizzle over the oil then pile the avocado on top.

• In a small pan over medium heat, add a teaspoon of olive oil and add a small onion, finely chopped.

• Once it begins to turn golden, add the mushrooms and stir until they turn soft.

• Add the mixture to the avocado toast, and enjoy!

  
  

Why did I choose this recipe?

In the morning, when I'm in a hurry and want to eat something filling and tasty for breakfast, I like to make this avocado toast for breakfast! In case I don't have mushrooms in my fridge, I sometimes use eggs or fresh cheese instead, it tastes equally yummy!

• 2 cups wholemeal flour

• 1 tablespoon melted light margarine

• 1 cup warm water

• 10 to 15 g biological yeast

• Salt (amount to taste)

• 1 tablespoon olive oil

Ingredients for Pizza Filling:

• 1 cup tomato sauce

• 200 g chopped mozzarella

• 200 g pre-cooked broccoli

• 2 Slices of chopped garlic

• Salt and pepper

• Oregano (amount to taste)

Vegetarian pizza dough preparation:

• In a bowl, add a cup of warm water and dissolve the yeast with the salt.

  
  

• Add the margarine and then half the wholemeal flour, stirring the mixture with a spoon.

  
  

• When homogenised, gradually add the remaining flour and stir with your hands until the dough comes together.

  
  

• Knead the mixture well until it forms a ball and leave it to rest for about 30 minutes.

  
  

• Then cut the dough in half and roll it out into the desired shape.

  
  

• Pour olive oil over the dough and bake in a medium oven for 10 minutes.

Preparing the Vegetarian Pizza filling:

• Put the garlic, tomatoes, salt and pepper in a food processor and blend everything together.

  
  

• Remove the base from the oven and pour the mixture over the pizza.

  
  

• Add the broccoli, cheese and oregano.

  
  

• Place back in the oven until the cheese has melted.

  
  

• Then serve!!

Why did I choose this recipe?

I chose this recipe because Italian cuisine has always been one of my favourite dishes, especially pizzas and pastas, and as well as being delicious, it's also healthier because it's vegetarian, so I thought why not combine the useful with the pleasant?

• 150g banana (2 medium bananas) – you can use apple or pear puree instead

• 100g whole oats

• 1 tablespoon ground cinnamon

• Dark chocolate, broken into pieces, to taste

Procedures:

1. Heat the banana in the microwave and, using a fork, mash it until it becomes a puree.

2. Add the oats and cinnamon, and mix well.

3. Top with the pieces of dark chocolate.

4. Place in a preheated oven at 180°C for at least 10 minutes, or until it reaches your desired texture.

Why did I choose this recipie?

It's most probably because I have a sweet tooth!

But it is also a yummy and healthy treat, mixing the sweetness of banana with a bit of chocolate for extra flavour.

It's an easy, feel-good snack!

• 4 eggs

• 2 low-fat flavored or natural yogurts

• 4 yogurt cups of oatmeal

• 1 spoon of baking powder

Preparation:

1. Blend the Ingredients: Place the eggs, yogurts, oatmeal, and agave in a blender. Blend well until the mixture is smooth and homogeneous.

2. Add the Baking Powder: Once the mixture is blended, add the baking powder and mix again to incorporate it.

3. Prepare the Pan: Line a baking pan with parchment paper to prevent the cake from sticking. You can also grease the pan with a little oil or butter if you prefer.

4. Bake: Pour the batter into the prepared pan and bake in a preheated oven at 180°C for about 30-35 minutes.

   
   

Why did I chose this recipe?

This cake is perfect for breakfast, snack, or even dessert.

It is a healthy, low-calorie recipe that can be customized by adding dried fruits, nuts, or seeds.

• 1 large whole-grain tortilla

• 3 oz sliced turkey breast (lean, low-sodium)

• 1 cup fresh spinach leaves

• 1/4 avocado, sliced

• 1 tbsp hummus

Procedures:

1. Lay the tortilla flat and spread hummus evenly across it.

2. Layer the spinach leaves, turkey slices, and avocado slices on top of the hummus.

3. Roll the tortilla tightly, tucking in the sides as you go.

4. Cut the wrap in half and serve with a side of fresh veggies or fruit.

Why did I choose this recipe?

It's a quick and easy to prepare meal, packed with lean protein, healthy fats, and fiber, and it's perfect for a light and nutritious meal on the go!

• 8 Tomatoes

• 1 Pasta packaging for lasagna

• 350 gr Spinach

• 2 Mozzarellas

• 0.5 cup Grated Parmesan Cheese

• Q.b. Oregon

• Q.b. Salt and Pepper

Preparation

1. Make the sauce, heating a fat-free non-stick frying pan.

2. Add 8 tomatoes cut into pieces, season with salt and pepper, wrap well and cook.

3. Meanwhile, cut spinach into pieces and bring them to the fire in a pot with a little water, so that they wither.

4. After some time, remove the spinach from the pan and drain it well.

5. Put the cooked tomato in a bowl, season with oregano, and grind with a magic wand.

6. To take the lasagna to the oven, heat it to 180ºC and prepare a tray.

7. Arrange a third of the tomato sauce, followed by a sheet of pasta, half of the spinach and pieces of mozzarella cheese.

8. Repeat the process, and finish with the last dough sheet, the rest of the tomato sauce and, finally, the parmesan cheese.

9. Cover the tray with aluminum foil, and bake for about 25 to 30 minutes.

10. At the end of this time, remove the paper and leave it in the oven for another 5 minutes, until gratin.

And then just serve!!

I chose this recipe because it is a healthy and delicious option

Recipe:

- 3 tablespoons of Chia Seeds

- 1 cup (250ml) of Coconut Vegetable Drink. You can use the drink you want.

- Blueberries, Strawberries and Raspberries

Place the seeds in a jar, cover with the drink and stir for a few minutes. Then keep it in the refrigerator, ideally overnight, or at least two or three hours.

In a blender, grind the blueberries to obtain a juice. Add this juice to the chia pudding, mix with a spoon and, in a minute, have your Chia and Blueberries Pudding.

As a topping we used our Original Granola, and Red Fruits.

I chose this recipe because I love pudding and this is a healthy option

4 whole eggs

6 caturra bananas, cut into slices

canola oil

1/2 cup canola oil

skimmed milk

1/2 cup skimmed milk

whole wheat flour

1 cup whole wheat flour

oat

1 cup of oat tea

2 cups of tea, not too full, of brown sugar.

Kitano - Cinnamon and Cinnamon powder

cinnamon for sprinkling

chemical baking powder

1 tablespoon baking powder

Preparation method:

Blend all the ingredients in a blender with just 1 banana, place in a pan greased with oil and flour. Place the banana slices on top of this dough and sprinkle with cinnamon. Bake in a preheated oven at 180° for approximately 50 minutes.

I chose this recipe because I really like cakes especially banana cake

Ingredients:

• 1 portion of olive oil

• 900g Coles 5 Star Extra Lean Beef Mince

• 1 large brown onion, chopped

• 3 garlic cloves, crushed

• 1/4 cup instant gravy powder

• 1 cup beef stock

• Mutti Polpa Finely Chopped Tomatoes 400g

• 1.2kg sebago potatoes, peeled, chopped

• 50g butter, chopped

• 1/2 cup milk

• 1/4 cup grated tasty cheese block (500g)

  Process:

  1- Preheat oven to 200°C/180°C fan-forced. Heat oil in a non-stick frying pan over medium-high heat. Cook mince in 2 batches, stirring with a wooden spoon to break up mince, for 8 to 10 minutes or until browned. Transfer to a bowl. Add onion and garlic to pan. Cook, while touching it, for 3 minutes or until softened.

  
  

  2- Return mince to pan. Add gravy powder. Cook, while touching it, for 1 minute. Stir in stock and tomato. Bring to the boil. Reduce heat to medium-low. Simmer, while touching it occasionally, for 25 to 30 minutes or until thickened.

  
  

  3- Meanwhile, cook potato in a saucepan of boiling, salted water for 10 to 12 minutes or until tender. Drain. Return to pan over low heat. Mash until smooth. Add butter and milk. Keep touching it until the butter has melted and mixture is combined.

  
  

  4-Spoon mince mixture into a 1.4 litre casserole dish. Top with potato mixture. Sprinkle with cheese. Bake for 20 to 25 minutes or until golden. Finished!

  
  

140 grams of oat bran flour

50 grams of brown rice flour

35 grams of golden linseed flour

100 grams of sweet cassava starch

1/2 teaspoon xanthan gum

1 teaspoon of salt

2 tablespoons of sugar

1 tablespoon instant yeast

3 eggs

150 ml of water

2 tablespoons olive oil or other vegetable oil

1 tablespoon of apple cider vinegar

200 grams of cooked and mashed kabocha pumpkin Pumpkin seeds to taste.

Preparation method:

Gather all the ingredients;

In a bowl, place the oat bran, sweet cassava flour and whole grain rice flour. Mix until everything is incorporated very well;

Then, add the flaxseed flour, xanthan gum and sugar. Stir to mix all the ingredients;

Then add the yeast and salt. Mix again;

Open a well in the middle of the dry ingredients and add the eggs, oil, vinegar and mix only these ingredients;

Finally, add the pumpkin and stir to incorporate all the ingredients in the bowl;

Gradually add the water and mix the dough until it obtains a homogeneous and firm texture;

In a 24cmx10cmx6cm pan, greased with olive oil, pour the dough and, using a spatula moistened with water, smooth the surface of your bread;

Decorate with the pumpkin seeds, pushing them gently against the dough to set them well;

Let the bread rise to the top of the pan (about 30 to 35 minutes) and then bake in a preheated oven at 200ºC for about 25 minutes or until golden;

Unmold the bread, let it cool and it's ready. Enjoy!

Why did I chose this recipe?

I chosed this recipe because its good and healthy.

• 1 cup plain Greek yogurt (or any yogurt of your choice)

• 1/2 cup fresh fruits (such as berries, bananas, or mango)

• 1-2 tablespoons honey or maple syrup (optional for sweetness)

• 1 tablespoon chia seeds or flaxseeds (for added fiber and omega-3)

• 1 tablespoon nuts (e.g., almonds, walnuts, or granola)

• 1 tablespoon nut butter (peanut butter, almond butter, or cashew butter) (optional)

• A sprinkle of cinnamon (optional for extra flavor)

Instructions:

1. Prepare the Base:
   In a bowl, spoon out 1 cup of Greek yogurt (or your preferred yogurt).

2. Add Fresh Fruit:
   Top the yogurt with your choice of fresh fruit. Berries like strawberries, blueberries, raspberries, or sliced bananas work wonderfully. You can also add mango, kiwi, or apple slices.

3. Add Sweetener (Optional):
   Drizzle 1-2 tablespoons of honey or maple syrup over the yogurt for a natural sweet kick. You can also skip this step if you prefer your yogurt to be unsweetened.

4. Add Texture:
   Sprinkle chia seeds, flaxseeds, or your favorite nuts on top. You can also add granola for extra crunch.

5. Nut Butter (Optional):
   If you like creamy textures, swirl in a tablespoon of your favorite nut butter, like peanut or almond butter. It adds richness and healthy fats.

6. Sprinkle Spices (Optional):
   A sprinkle of cinnamon or even a dash of cocoa powder can give the bowl an extra flavor boost.

7. Serve and Enjoy!
   Mix everything together or enjoy it layer by layer. Serve immediately and enjoy your nutritious and delicious yogurt bowl!

Ingredients:

1 cup quinoa

2 cups water or vegetable broth

1 cucumber, diced

1 tomato, diced

1/2 red bell pepper, diced

1/4 red onion, thinly sliced

1/4 cup fresh mint leaves, chopped

1/4 cup fresh parsley, chopped

Juice of 1 lemon

Olive oil, to taste

Salt and pepper, to taste

For the yogurt dressing:

1/2 cup Greek yogurt

1 tablespoon olive oil

1 garlic clove, minced

1 teaspoon mustard (optional)

Salt and pepper, to taste

Instructions:

1. Cook the quinoa: Rinse the quinoa under cold water. In a pot, combine the quinoa and water (or vegetable broth) and bring to a boil. Once it boils, reduce the heat and simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender. Let it sit for 5 minutes, then fluff with a fork.

2. Prepare the vegetables: While the quinoa is cooking, chop the cucumber, tomato, bell pepper, onion, and fresh herbs.

3. Make the yogurt dressing: In a small bowl, mix the yogurt, olive oil, garlic, mustard (if using), salt, and pepper. Adjust the seasoning to taste.

4. Assemble the salad: In a large bowl, combine the cooked quinoa with the chopped vegetables. Add lemon juice, olive oil, salt, and pepper to taste. Toss everything together.

5. Serve: Serve the salad with the yogurt dressing on top or on the side, as you prefer.

Tips:

You can add other ingredients such as cooked chickpeas, avocado, or even pumpkin seeds for extra texture and flavor.

Quinoa is an excellent source of protein and fiber, making this salad nutritious and filling.

This recipe is light, packed with nutrients, and perfect for anyone looking for a balanced, healthy meal.

step 1

Bring a large pan of water to the boil, then cook the linguine following pack instructions, about 10 mins.

step 2

Meanwhile, heat the oil in a non-stick wok or wide pan. Add the fennel and garlic and cook, stirring every now and then, until tender, about 10 mins.

step 3

Tip in the pork and stir-fry until it changes colour, breaking it up as you go so there are no large clumps. Add the tomatoes, vinegar and bouillon, then cover the pan and cook for 10 mins over a low heat until the tomatoes burst and the pork is cooked and tender. Add the linguine and basil and plenty of pepper, and toss well before serving

• 4 boneless, skinless salmon fillets

  about 550g/1lb 4oz in total, cut into chunks

• 2 tbsp Thai red curry paste

• thumb-size piece fresh root ginger

  grated

• 1 tsp soy sauce

• 1 bunch coriander

  half chopped, half leaves picked

• 1 tsp vegetable oil

• lemon

  wedges, to serve

For the salad

• 2 carrots

• half large or 1 small cucumber

• 2 tbsp white wine vinegar

• 1 tsp golden caster sugar

Method

• step 1

  Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.

• step 2

  Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers and rice.

• Then Enjoy!

• Wht did i chose this recipe?

• I chosed it because its healthy and nutricious.

  
  

Cook:Over 2 hours

Serve:Serves 8

Dietary:Pregnancy-friendly, vegetarian

Ingredients: egg whites, caster sugar, yoghurt, orange, almond extract, cinnamon, raspberries, flaked almonds and dark chocolate.

Method

1-Preheat the oven to 120C/100C Fan/Gas ½. Line a baking tray with parchment paper.

2-Whisk the egg whites in a clean glass bowl until soft peaks form. Add the sugar a teaspoon at a time and continue to whisk until you have stiff peaks and the meringue looks glossy.

3-Arrange 8 large spoonfuls of the mixture in a circle on the prepared tray in a ring to form a wreath. Bake for 30 minutes, then reduce the oven to 110C/90C Fan/Gas ¼ and bake for another 1½ hours.

4- Turn off the oven, leave the door ajar and leave until the meringues are cold.

5-Just before serving, make the topping. Mix together the yoghurt, orange zest and juice, almond extract and cinnamon.

6-Top the meringue with the yoghurt mixture and then scatter over the raspberries and almonds. Finely grate over the chocolate and serve.

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