Vietnamese fresh spring rolls

Ingredients:

• 1 mango
• 1/2 cucumber
• 2 carrots
• 1 avocado
• 1 small pack sprouts
• 1 small pack sugar snap peas
• 1 handful cashew nuts or peanuts (chopped)
• fresh coriander (cilantro)
• fresh mint leaves
• Marinade: 
• 2 tbsp sesame oil 
• 2 tbsp water 
• 1 lime (juice) 
• 1/2 fresh chili (only if you eat spicy) 
• 1 clove garlic crushed  
• salt
• rice paper

Directions:

• Slice all the ingredients into thin sticks and arrange them on a platter. Prepare the marinade by mixing all ingredients in a bowl. 
• Warm some water in a large pot. Dip the rice paper in the water for about 10 sec until it becomes soft, spread it out on a plate. Put the ingredients in the middle of the rice paper, drip the marinade over the vegetables, fold the rice paper.

Calories: 190

Serves: 4

Time:  30 minutes

Health Benefits: The consumption of vegetables takes care of your digestive, excretory, and skeletal system, as well as blood pressure levels. Rich in antioxidants prevent diseases such as cancer and cardiovascular problems.  Provide high amounts of minerals and vitamins, promote healthy skin and hair and keep your weight under control.

Mint chocolate mousse

Ingredients:

• 2 avocados (only flesh)
• Mint essence
• 1 tbsp honey
• 3 tbsp raw cocoa powder
• Fresh mint to decorate

Directions:

• Add all ingredients in a food blender until smooth, taste and season with more honey, mint essence or cocoa as desired. Serve in cocktail glasses.

Calories: 240

Serves: 2

Time: 15 minutes

Health Benefits: Raw cocoa is a super food with over 300 nutritional components, is one of the richest source of antioxidants on the planet. Some of the health benefits may include a sense of physical and mental wellbeing, can act as appetite suppressant and aphrodisiac. Improves digestion, lowers blood pressure and improves circulation. 

Scallops with asparagus sauce

Ingredients:

• 6 scallops
• Salt
• 1 bunch of asparagus
• 150g warm chicken broth
• 2 tbsp butter
• 2 tbsp canola or grapeseed oil

Directions:

• Use a potato peeler to shave the outer layer off the asparagus spears. Chop and boil the asparagus in a pot of salted water for 6-8 min. Remove, shower under cold water and mix in a blender together with half of the chicken broth until smooth
• Pour the sauce in a pot; add butter under low heat until the butter melts, season with salt and pepper
• Salt the scallops and dry with a paper towel, warm the oil in a pan high heat. Turn the heat down to medium-high heat and cook for 2 min each side until golden
• Pour the sauce in the middle of the plate and top with scallops, decorate and serve

Calories: 160

Serves: 2

Time:  30 minutes

Health Benefits: Asparagus contains a unique carbohydrate that promotes the growth of two types of healthy bacteria, Lactobacilli and Bifidobacteria. Asparagus is high in vitamin C and helps boosting the immune system, high in folic acid beneficial for pregnant women, high in nutrients that have anti-inflammatory properties, strong antioxidants that can protect against free radicals etc.  

Kale with Olives

Ingredients:

• 2 large bunches kale
• 2 tbsp olive oil
• 2 cloves garlic, sliced
• 2 tsp honey
• 1 tsp salt
• 12 olives
• 2 tablespoons balsamic vinegar

Directions:

• Cut the kale into pieces
• Warm the oil and garlic in a large pan over medium-high heat. Remove the garlic as soon as it browns and save. Add the kale and stir-fry  for 6 min. Add some water, cover, and cook 8 to 10 minutes or until tender. Uncover and add the honey, salt, olives
• Cook over medium-high heat until the liquid has evaporated
• Spoon into a serving dish; scatter the garlic over the top. Drizzle with the balsamic vinegar. Serve warm or at room temperature

Calories: 140

Serves: 2

Time:  30 minutes

Health Benefits: Kale is low in calories and high in fibre. Very high in iron, vitamin K, A, C; powerful antioxidants, omega 3 fatty acids, contains fibre and sulphur both helping to detoxify your body.