Healthy banana milkshake

Ingredients:

• 1 banana, mashed
• 1 tbsp honey
• 250ml skimmed milk
• 1 tbsp peanut butter or handful chopped nuts of your choice (walnuts, hazelnuts, almonds)
• 1 tsp. cinnamon

Directions:

• Mix all ingredients in a blender or in a jug and mix well.

 

 Calories: 267 calories

Serves: 1

Time:  15 minutes

Health Benefits: Eating bananas aids digestion, they also act as a prebiotic stimulating the growth of healthy bacteria and produce digestive enzymes that assist in absorbing nutrients. They have a high level of tryptophan that helps overcome depression, improve mood, reduce PMS symptoms and much more. 

 

Frittata with mixed herbs

Ingredients:

• 1 tbsp olive oil
• 8 cherry tomatoes
• ½ red onion
• 1 garlic clove, chopped
• 8 olives
• 4 eggs
• handful fresh parsley, basil and mint
• salt and pepper to taste

Directions:   

• Preheat the grill medium heat. Heat the olive oil in a small frying pan over medium heat. Add the cherry tomatoes, onion and garlic, season with salt. Once the onion is soft add the olives. 
• Mix the eggs in a small bowl, season with salt and pepper and throw in the chopped herbs.
• Pour the eggs into the pan medium-high heat and cook for four minutes.
• Place the pan underneath the preheated grill until the upper part is cooked and serve.

 Calories: 200 calories

Serves: 2

Time:  35 minutes

Health Benefits: Eggs contain choline used to build cells membrane and in producing signalling molecules in the brain, most of the people don’t get enough choline. Eggs contain lutein and zeaxanthin, antioxidants that have major benefits for eye health. Eggs overall are incredibly nutritious.

Warm asian salad

Ingredients:

 

Dressing:

• 1 orange
• 1 tbsp rice vinegar
• 2 tbsp soy sauce
• 1 1/2 tbsp sesame oil
• 1 tbsp honey

Salad:

• 1 tbsp olive oil
• 1 sliced red bell pepper (if you eat spicy)
• 2 sliced carrots
• 200g sugar snap peas
• 1/2 tbsp salt
• 2 diagonally cut green onions
• 1 fresh baby spinach
• 1 tbsp sesame seeds, toasted

Directions:

 

• To prepare the dressing, grate one teaspoon orange rind; squeeze one third cup juice from orange over a bowl. Set rind aside. Combine juice, vinegar, and next ingredients in a small bowl.
• To prepare the salad, heat one tbsp olive oil in a large non-stick skillet over medium-high heat. Add bell pepper and carrot to pan; sauté one minute, stirring occasionally. Add reserved orange rind, sugar snap peas, and salt to pan; sauté two minutes, stirring occasionally. Transfer pea mixture to a large bowl; cool five minutes. Stir in green onions and spinach.
• Pour dressing over salad; toss gently to coat. Sprinkle with sesame seeds. Serve immediately.

Calories: 180 calories

Serves: 2

Time:  30 minutes

Health Benefits: Sesame seeds are an excellent source of copper, calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber as well as two unique substances: sesamin and sesamolin known to have a cholesterol-lowering effect in humans.