Strawberry Smoothie

To make 2 servings of the Berries Strawberries Smoothie …


- 600g fresh strawberries

- 100g strawberry flavor fat-free greek yoghurt

- 160ml berries juice not from concentrate

Blend all ingredients using a blender until smooth.


Spaghetti Salad

INGREDIENTS (4 Servings):

- 220g wholewheat spaghetti, cooked, rinsed, and drained.
- 3 bell peppers (red, green,and yellow), cut into thin strips
- 2 carrots, finely grated
- 20g fresh cilantro, coarsely chopped
- 15g fresh mint, coarsely chopped

- 1tbsp extra virgin olive oil
- 2tbsp rice wine vinegar
- 1tbsp lime juice
- 1tbsp soy sauce
- ½tsp sesame oil
- 1tsp sugar
- 2 garlic cloves, minced
- 1tsp ground ginger
- 2 jalapeno pepper, seeded and minced

In a large bowl, mix all ingredients of the salad.

In a small bowl, mix all ingredients of the dressing.

Pour the dressing over the salad. Stir very well.

Chill for hours before serving.

Creamy Mango Smoothie

To make 2 servings of the delicious Creamy Mango Smoothie…


- 510g mango meat

- 170g fat free plain Greek yoghurt

- 360ml water

Blend all ingredients using a blender until smooth.

ANOTHER FORMULA with a taste of refreshing coconut:

255g mango meat

1 banana

2tbsp desiccated coconut

coconut rice milk (blend of coconut and taste of rice; 40kcal per 200ml; no added sugar)

Apple Banana Smoothie

To make 2 servings of the delicious Apple Banana Smoothie…


500ml unsweetened soy milk
1 banana
2 apples
2tsp ground almonds
2tbsp desiccated coconut
¼tsp ground cinnamon

Put all ingredients in a blender and blend for 15-20 seconds, or until mixture is smooth.

Drink within 15 minutes after blending.

***For a full breakfast, add also 4tbsp of rolled oats.

Raspberries Chocolate Bread Pudding

Number of Servings: 6

- 250g brioche cut into cubes
- 150g fresh raspberries
- 500ml unsweetened soy milk
- 3 tbsp unsweetened cocoa powder
- 60g light brown sugar
- 1tsp vanilla extract
- 1/2tsp ground cinnamon
- 4 eggs

1. Place brioche cubes evenly onto a 23cm round casserole dish. Arrange raspberries on the top.

2. Whisk together all other ingredients to form a smooth custard.

3. Pour custard over brioche cubes and raspberries. Make sure everything is fully covered in custard.

4. Let it sit for 1 hour.

5. Bake in preheated oven at 180C for 1 hour.

6. Serve warm, at room temperature, or chilled.


Chickpeas Salad

Number of Servings: 4-6



- 370g canned chickpeas, drained
- 3 bell peppers, diced
- 1 red onion, diced
- 85g pitted black olives, sliced
- 28g flat leaf parsley, chopped


- 1½ tbsp fat free greek yoghurt
- juice of half a lemon
- 1tbsp red wine vinegar
- 3 garlic cloves, minced
- ¼ tsp ground ginger
- salt and ground black pepper

Mix all ingredients of salad in one big bowl.

Mix all ingredients of dressing in a little bowl.

Pour the dressing over the salad and toss everything very well.

Chill for hours before serving.

Banana Oatmeal Muffins

Number of Servings: 12


- 3 bananas, mashed
- 2 eggs at room temperature
- 225ml skimmed milk
- 1tsp vanilla extract
- 300g porridge rolled oats
- 1tbsp baking powder
- 45g light brown sugar, sifted
- 1tsp ground cinnamon
- 150g dried raisins

1. Preheat oven to 190C. Grease muffin pan.

2. Mix all wet ingredients in one bowl, and all the dry in another.

3. Pour the wet into the dry. Mix until just combined.

4. Bake for 20 minutes.

5. Leave muffins in muffin pan for 10 minutes. Then, transfer them onto a wire rack to cool completely.