Spinach and Egg baked casserole
Ingredients Method
8 eggs Preheat oven to 180 Deg C and grease a baking dish with
coconut oil.
2 tbs coconut oil plus extra
for greasing baking dish Heat coconut oil in a frying pan and add onions. Cook onions
until translucent. Add the spinach to the frying pan and cook
1 small onion until wilted, about 2 minutes. Set aside and let cool.
2 cups tightly packed In a large bowl add the eggs and stir together until combined.
spinach Then add the garlic, salt and pepper. Add the coconut oil,
1 clove of garlic, minced onion, and spinach mixture once cooled. If the mixture is too
hot it will begin to cook the eggs. Mix all ingredients
salt and pepper to taste together thoroughly. Pour the mixture into the baking dish.
Bake for 25-30 mins, until eggs are cooked in the middle and
lightly browned on top. Note: the bake will rise while
cooking, this is fine and it will return to normal after taken
out of the oven and cooled.
Nutritional benefits:
Eggs contain zinc and selenium, which are important minerals that help boost the immune system.
If cholesterol is a problem in the healthy diet, make this dish with egg whites.
Spinach is rich in vitamin C. It also packed with numerous antioxidants and beta carotene, which
may increase the infection-fighting ability of our immune systems.
Oatmeal Yoghurt Parfait
INGREDIENTS METHOD-
50g oats Combine all oats, almond milk, sugar, cinnamon and vanilla in a small
nonstick pot on the stove. Add 100 ml of water and mix well. Bring to a
110 ml Almond milk
boil over medium-high heat, and then reduce to a simmer. Cook for about
30 g powdered sugar 10 minutes, stirring often, until somewhat thick and creamy. (It will
thicken more upon chilling.) Remove from heat and allow to slightly cool.
10 g cinnamon
Transfer to a bowl, cover, and refrigerate until chilled, at least 1 1/2
5 ml vanilla extract hours.
50g sliced Stir oatmeal thoroughly until uniform in texture. Spoon half of the
strawberries/or any other oatmeal into a glass, and top with half of the sliced strawberries, yogurt,
berry and banana slices. Repeat with the remaining oatmeal, strawberries,
yogurt, and banana.
50g yogurt
1/2 banana, sliced
BENEFITS-
OATS-It's an immune system-booster. The beta-glycan found in oats helps boost our infection-fighting
blood cells. Oats also contain selenium and zinc, two important nutrients for warding off infection and
helping you stay in fighting shape.
ALMOND MILK-Almond milk contains vitamins A, D and E, so using it every day would be a great daily
boost for your body's immune system. Even better, it's also rich in vitamin B and iron which both increase
muscle strength and healing.
STRAWBERY-Strawberries are great for your immune system because they're a great source of vitamin C
and antioxidants. It's crucial for a lot of enzymes that are part of the immune system.
BANANA-Rich in potassium and magnesium and as a super source of vitamin B-6, bananas aid your
immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein
metabolism.
YOGHURT-Yoghurt is known to assist the digestion of lactose, and has a positive effect on the immune
system and on vitamin B levels.
Blueberry and Almond Over night Oats.
Oats, Almonds, Cinnamon powder, Orange juice,
INGREDIENTS METHOD
Oats Grate apple and carrot, Soak all
Blueberry ingredients accept pumpkin seeds over-
Almond night in milk, Serve and Garnish with
Cinnamon powder roasted pumpkin seeds.
Orange juice
Green apple/red apple
Carrot
Pomegranate
Honey
Almond milk
Chia seeds(optional)
Basil seeds
Pumpkin seeds
NUTRITIONAL BENEFIT
Oats- High in fiber helps to control blood sugar level, good amount of powerful
soluble fiber.
Blueberry- King of anti-oxidants, low calories, good source of vitamin –K.
Cinnamon- Reduces the risk of heart diseases reduces blood sugar level.
Honey- help to lower Triglycerides, also help to improve cholesterol.
Almonds- Good amount of fiber, magnesium and vitamin-E.
Bajre Ka Meetha Cheela
Millet, Honey, Cardamom powder, raisins, pistachio pancakes.
INGREDIENTS METHOD
Millet flour- 250g Mix everything together and form a
Honey-70g thick batter.
Cardamom powder-5g Pour on medium hot seasoned griddle
Raisins-15g and cook till done, serve hot.
Pistachio-15g
water
Substitute:
Millet flour can be substituted by whole
wheat/bran/oats flour/Amaranth seed
flour
NUTRITIONAL BENEFIT
Millet- high amount of fiber contains Vitamin B6, C, E and K.
Honey- helps to lower Triglycerides, also help to improve cholesterol.
Cardamom- cancer fighting compounds, helps in digestion has anti-inflammatory
effects
Raisins-Boost iron level, Bone strong, helps in digestion
Pistachio- lower cholesterol, control blood sugar
Breakfast parfait
Greek yogurt, mix berries, Muesli crunch.
INGREDIENTS METHOD
Greek yogurt/ thick curd Mix honey and yogurt, Add chopped
Honey blueberry, cranberry, raspberry,
Strawberry strawberry, layer with muesli, honey,
Blueberry and yogurt mix. Garnish with Fresh mint
Cranberry sprig.
Raspberry
Muesli
Substitute:
A range of berries and citrus fruits
NUTRITIONAL BENEFIT
Blueberry- King of anti-oxidants, low calories, good source of vitamin –K.
Cinnamon- Reduces the risk of heart diseases reduces blood sugar level.
Honey- help to lower Triglycerides, also help to improve cholesterol.
Muesli- Good for heart contains Oat bran, source of phosphorus, boost immunity and
protect from cough and cold.
Cranberry- prevents heart damage, good for diabetics and help in digestion, fights
virus and bacteria.
BERRYLICIOUS BOWL
INGREDIENTS METHOD
Strawberry 50gms Mix berries, yogurt, honey, banana
Blueberry 50gms whipped cream and cereals together in a
Raspberry 50gms bowl.
Greek Yogurt 70gms Transfer the mixture in a nappy bowl
and garnish with some chopped nuts and
Banana (chopped) 1no
more berries and drizzle honey on top.
Rice cereal 20 gms
Oats (soaked in milk) 20 gms
Whipped Cream 30gms
Almonds 10gms
Walnuts 10gms
Honey 20gms
Substitute:
Greek yoghurt with Thick curd
Berries – with any available citrus
fruits like orange, kiwi, sweet lime
NUTRITIONAL BENEFIT
Berries are an extensive source of vitamin C and antioxidants
Greek yogurt provides calcium and also contains probiotics, which support a healthy
bacterial balance in the gut
EGG WHITE OMELET WITH SALMON, SPINACH, FETA &
ASPARAGUS
INGREDIENTS METHOD
Egg whites- 3 Beat the egg whites till stiff
Salmon-30 gms Heat oil on a non-stick pan. Add spinach
Spinach-10 gms and salmon and sauté.
Feta-10 gms Add beaten egg whites and let cook.
Sprinkle feta on top.
Asparagus-3 sticks
Sauté asparagus in oil. Season.
Substitute Serve omelet with asparagus on top.
Salmon with any other oily fish like
tuna, mackerel
Feta- Thick hung curd
NUTRITIONAL BENEFIT
EGG WHITE-low calorie, high protein
SPINACH-iron, calcium, magnesium, vitamins
SALMON-anti-oxidant, omega fatty 3 acids, protein, inflammation
FETA- calcium, protein, Vit B12
ASPARAGUS- anti-oxidants, Vit E
