Which Ingredient ?

Real, Whole Food Ingredients

The greatness of healthy eating is not just that it helps you to look great and lose fat, but that it provides you with the essential nutrients you need to function at your best. Healthy foods provide a nice balance of macronutrients (fat, carbohydrates, and protein) as well as a variety of the all-important micronutrients (vitamins and minerals), both of which are best used by your body from real food (not synthetic vitamins and supplements). Having a sufficient amount of macronutrients and micronutrients will benefit you in infinite ways, but feeling your best, fighting and preventing illness and disease from the common cold to cancer, regenerating healthy cells, and supplying adequate amounts of energy are just a few of the benefits.

When you’re reading a recipe, check that the majority of ingredients are whole foods like fresh fruits, fresh vegetables (both colorful veggies and leafy greens), high-quality proteins like chicken, fish, eggs, and legumes, whole grains, nuts, and seeds.


9 A Day?

Eat a variety of veggies for a healthier you

The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day.
The story is much the same in Australia.
When you first hear that you might think, hang-on, what happened to 5A Day? If you read papers about Nutrition you will notice that ideally you will eat more than 5 and some reports say 9 portions a day.

When you take into account how much a serving really is, it is actually quite easy to get nine servings of fruits and vegetables per day.

For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how easy it is to find fresh, in season, produce it becomes much easier to reach this daily goal.

Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every colour of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet.

When shopping for fruits and vegetables, it is important to choose a variety of colours. This is for more than purely artistic reasons. Different colour fruits and vegetables have different types of nutrients, and choosing various colours will help ensure you have the vitamins and minerals you need each and every day.

Finding new recipes is another great way to ensure you get nine daily servings of fruits. Everyone likes to try out new recipes, and they may provide the impetus you need to keep going.

New recipes also provide you opportunities to try new and unusual fruits and vegetables. For instance, everyone has eaten oranges, but have you tried kiwi or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition possible.

Many think a daily vitamin supplement/is the same? Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements, plus fibre and water, that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.

In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping vitamin pills every day.

So don’t give up – get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.

Veggies in your eggs for breakfast, fruit and veggie snacks mid-morning and afternoon, a huge bouncy salad with lean protein for lunch then a new and exciting recipe for your main meal with lots of colourful veggies and a different free-range/wild protein source in the evening.

Go On – Get Your 9 A Day


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Breakfast – Honey Bran Muffins

Honey bran muffins


Makes 12 muffins
A tasty treat for any occasion, Try adding dried fruits to make these muffins even more delicious!


225g wholemeal flour
1 tbsp baking powder
¼ tsp salt
2 egg whites
50g sugar
50g All-Bran
300ml skimmed milk
2 tbsp honey
50ml vegetable oil


  • Stir together the flour, baking powder, salt and sugar and set aside.
  • Place the All-Bran, milk and honey into a large mixing bowl and stir. Once combined, let it stand for 3 minutes or until cereal softens.
  • Add the egg whites and oil and beat well.
  • Then add the flour mixture and stir until combined.
  • Line a muffin tin with paper cases, or grease and divide the batter evenly.
  • Bake at 200 °C (400 °F) gas mark 6 for about 20 minutes or until golden brown.

Chocolate-Almond Banana Smoothie

Chocolate-Almond Banana Smoothie

Items to add:

  • 1 banana, sliced and frozen
  • 1 cup unsweetened almond milk
  • 1 tablespoon unsweetened almond butter
  • 1 tablespoon unsweetened cocoa powder


Chocolate-Almond Banana Smoothie

Serves 1

Ripe banana and almond butter give this delicious smoothie body and a light sweetness without the addition of sugar or other refined sweetener. For a sweeter drink, you can add 3 to 4 pitted dates and blend for 1 minute. Using frozen banana makes the drink cold and extra thick, but an unfrozen banana works well too with the addition of an ice cube.


1 banana, sliced and frozen 1 cup unsweetened almond milk 1 tablespoon unsweetened almond butter 1 tablespoon unsweetened cocoa powder


Combine all ingredients in a blender and blend until smooth. Pour into a glass and serve immediately.


Per serving: 280 calories (110 from fat), 13g total fat, 0.5g saturated fat, 0mg cholesterol, 180mg sodium, 38g total carbohydrate (7g dietary fiber, 20g sugar), 7g protein

Shrimp and Pineapple over Coconut Rice


Shrimp and Pineapple over Coconut Rice

Seves 4

Try this colorful and flavorful shrimp and vegetable sauté over creamy coconut brown rice. There’s plenty of time to chop, prep and cook shrimp and veggies while the rice cooks.


1 cup canned light coconut milk 1 cup brown basmati rice 1 large shallot, thinly sliced 1/2 pound asparagus, cut into 1-inch pieces 1 red bell pepper, diced 3/4 pound large shrimp, peeled and deveined 1 cup diced pineapple 3 tablespoons lime juice 2 tablespoons chopped fresh cilantro


Place coconut milk, 1 cup water and rice in a medium saucepot and bring to a boil. Reduce heat to medium-low, cover and simmer 45 to 50 minutes or until all liquid is absorbed and rice is tender. Remove from heat and let stand, covered, 10 minutes then fluff with a fork.
Meanwhile, heat a large skillet over medium-high heat until hot. Add shallot, asparagus and red pepper and cook 3 minutes or until vegetables are beginning to brown, stirring. Stir in 1/4 cup water. Add shrimp, pineapple and lime juice, cover and cook 6 to 7 minutes or until shrimp are just opaque throughout and vegetables are tender, stirring several times. Stir in cilantro and serve over rice.


Per serving: 310 calories (60 from fat), 6g total fat, 3.5g saturated fat, 105mg cholesterol, 490mg sodium, 49g total carbohydrate (5g dietary fiber, 8g sugar), 17g protein



Healthy Recipe? Chocoroons

Recipe from “The Dessert Angel’s Healthy Recipe Guide”

Servings: 10 macaroons (3 macaroon per serving)

• ¾ cup coconut flakes
• 2 pinches stevia (maybe more if using cocao nibs)
• 2 tbsp brown rice flour or other gluten free substitute
• 1 tbsp dark chocolate chips or cocao nibs
• 1 ½ egg whites
• 1 tsp pure vanilla extract
• 1/8 tsp salt
• ½ tsp orange zest (remember grated frozen fruit tip)


1. Preheat oven to 325F or about 160ºC
2. In a medium bowl, combine coconut, stevia, flour, orange peel, and salt
3. Add egg whites and vanilla and stir until combined
4. Stir in dark chocolate chips
5. Drop small mounds of mixture onto cookie sheets lined with parchment paper
6. Bake at 325F or about 160ºC for 12-15 minutes or until cookies are light brown
7. Transfer to a wire rack and cool completely


Calories: 108

Protein: 2.7g
Carbs: 9g
Fibre: 1.8g
Sugar: 2.7g
Fat: 6.9g: