What can veggies do for you?

Avocado

Reduces cholesterol, lowers risk of kidney failure and heart disease, prevents cancer, promotes skin health, helps reduce inflammation, improves digestion and fights constipation, helps with weight loss.

Good source of pantothenic acid, dietary fibre, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C.

Artichoke

Improves liver function, lowers cholesterol, improves digestion, lowers blood pressure, promotes bones health, boost the immune system, rich in antioxidants.

Good source of vitamin C, thiamin, riboflavin, niacin, folate, vitamin B-6,B-12, A, E, D and vitamin K; and minerals such as calcium, iron, zinc, sodium, potassium, manganese, phosphorus and zinc.

Arugula / Rocket

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What can fruit do for you?

Apple

Reduces stress, improves bowel function, increases appetite, helps lower blood cholesterol levels and reduces the risk of heart disease.

A nutritional powerhouse, you know what they say : an apple a day keeps the doctor away. Good source of dietary fibre and vitamin c.

Banana

Moderates blood sugar levels, improves digestion, helps with weight loss, promotes heart and kidney health, contains powerful antioxidants.

Good source of dietary fibre, vitamin C, potassium and manganese. Very good source of Vitamin B6.

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The super ice-cream

It’s not exactly an ice-cream, but your taste-buds won’t notice the difference! Your bum, on the other hand, will … 🙂

Serves 2 (as dessert, it’s plenty!)

Ingredients :

  • Banana, one
  • Any kind of frozen berries (blueberries, strawberries, raspberries), a handful
  • Greek yogurt (optional)
  • Chia seeds and/or 70% cacao dark chocolate (also optional)

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The orange and yellow roast

This is a very clean, tasteful and easy recipe. You can have it as a side dish or light lunch/dinner.

You can prepare it with the following vegetables : pumpkin, butternut squash, parsnips, sweet potatoes and carrots. I’m not a big fan of normal potatoes, but knock yourself out!

I mix and switch every time, the vegetables take turns according to my weekly shopping. You also need coconut oil and a bunch of different spices. I always add some pumpkin and sunflower seeds.

 

Procedure:

Preheat the oven to 150°C. Why so low? Because nutrients and vitamins found in vegetables don’t like high temperatures!

Peel all your vegetables and cut them into big chunks. Put them in a big bowl with the seeds, add salt, pepper and Curcuma. These are my three first picks. Then depending on the day’s inspiration, a bit of curry powder, paprika, garlic powder, onion, you name it. Mix well so all the chunks get seasoned; you can also add a bit of coconut oil.

Grease a baking dish or a tray with coconut oil, and place your vegetables. Leave them in the oven for about 45 minutes at a very low temperature. Bear in mind that the butternut squash takes slightly more time to cook than the sweet potato.

the yellow and orange roasted

 

 

The holy whole-grain pancake

This pancake recipe doesn’t require much effort, it’s like a regular pancake but ten thousand times more nourishing and healthy. It’s filling – without landing like a stone in your stomach – and will take you through to lunch time without you even thinking about food. It’s packed with all the good stuff and it’s as clean as it gets.

For around 10 small pancakes

Ingredients:

  • Buckwheat flour*, 120gr
  • Baking soda, 1 1/2 tsp
  • Almond milk**, 300 ml
  • 1 medium egg or 2 egg whites
  • 1 medium ripe banana, mashed
  • Blueberries, a handful. (optional)
  • Coconut oil, to grease the pan

*You can also find whole-grain pancake mix in any organic store, they’re made of different flours and in general really good.

**Rice milk, Soy milk, or Oat milk also work fine.

Procedure:

  • Grab a small bowl and mix the dry ingredients: flour and baking soda.
  • In a big bowl, whisk the egg(s) and the milk – but not all of it.
  • Pour the wet ingredients into the dry ones and mix well. Now you can add the mashed banana and the rest of the milk. It actually depends on how dense you like your pancakes.
  • Heat a small pan with coconut oil. It’s gotta be hot, but don’t let it burn!
  • If you have a small ladle, use it as a measure. Well, I’m sure I don’t have to teach you how to make pancakes! Just wait for the golden brown colour before you flip it over!

Time-saving tip:

I usually make a batch of 20 pancakes, and freeze them in bags of 2. Before going to bed I take a bag out of the freezer, the next day all I do is add the toppings!

Let’s talk about the toppings!

Knock yourself out! There are so many healthy options. The sky is the limit! My favourite is low-fat Greek yogurt, chia seeds, almonds and goji berries, blueberries and banana. If you’re not a big fan of Greek yogurt, you can use cottage cheese.

Peanut butter is a classic among clean-eaters. I’ve also discovered nut butter and almond butter; packed with good fats.

If you like eggs, I would suggest some scrambled eggs (Omega 3 preferably; don’t overcook them, you might lose a lot of the nutrients) or a poached egg.  You could also go for some chicken or turkey ham, or salmon. Some arugula (rocket) and bam!