This document provides recipes for several beauty-boosting breakfast items including smoothies, pancakes, granola, porridge, and breakfast bars. Each recipe highlights specific ingredients that provide benefits like improving hair health, keeping skin moisturized and youthful-looking, protecting against damage from free radicals, and reducing inflammation. The recipes are noted as being wheat- and dairy-free. Brief preparation instructions are provided for each recipe.
This guide gives you ingredient alternatives to make your holiday meals and desserts much healthier. This infographic also provides you with allergy-friendly baking and cooking guidance! Enjoy and be merry!
Plump Belgian waffles are topped with fresh fruit and whipped cream to make a sweet breakfast or an elegant dessert. Find Quick & Easy Belgian Waffle And Fruit Recipes!
This guide gives you ingredient alternatives to make your holiday meals and desserts much healthier. This infographic also provides you with allergy-friendly baking and cooking guidance! Enjoy and be merry!
Plump Belgian waffles are topped with fresh fruit and whipped cream to make a sweet breakfast or an elegant dessert. Find Quick & Easy Belgian Waffle And Fruit Recipes!
Eat Yourself Beautiful - 3 Recipes from Lee HolmesNourishing Hub
Eat Yourself Beautiful by Lee Holmes is a guide to achieving inner and outer health and ageless beauty through simple, delicious recipes using nutritionally rich, anti- inflammatory 'super' foods. Many of the dishes in this inspiring and practical book are gluten, wheat, yeast and sugar-free, individually identified by at-a- glance icons.
[Tiếng Việt bên dưới]
50 easy-to-follow healthy recipes with clear, step-by-step instructions and inspirational images that will have kids cooking with confidence in no time.
Children will learn how to chop, mix, and stir their way to kitchen magic and put their skills to good use making a mixture of tasty savory and sweet dishes using few—and easy-to-find—ingredients. From soups to macaroni and cheese to banana bread, Cooking Step by Step is packed with 50 mouth-watering recipes that are easy to make, and will get kids into cooking and baking. Plus they will love eating their fresh, healthy, and delicious creations!
Junior chefs will also learn tips and shortcuts, and get to grips with cooking terms and kitchen fundamentals—all while having a great time making simple snacks, balanced meals, and sweet treats.
Source: Reading Seed
About Reading Seed:
Website: https://readingseed.wixsite.com/readingseedvn
Facebook: https://www.facebook.com/readingseedvn
Youtube: https://www.youtube.com/channel/UCoNzrQH2XN9XrWSwKtecN9w/about
********************************
Các cậu sẽ học cách cắt, trộn và khuấy theo và vận dụng tốt các kỹ năng này để tạo ra một hỗn hợp các món ngọt và mặn ngon bằng cách sử dụng một ít các nguyên liệu và dễ tìm. Từ súp đến mì ống và pho mát đến bánh mì chuối, Cooking Step by Step gồm 50 công thức nấu ăn hấp dẫn, dễ thực hiện và sẽ giúp các cậu học nấu ăn và làm bánh. Thêm vào đó, các cậu sẽ thích ăn những món ăn tươi ngon, lành mạnh và ngon miệng hơn nữa đấy. Nếu cậu mê nấu ăn giống tớ thì còn chần chừ gì mà không "ngâm cứu" sách thôi nào!
Nguồn: Reading Seed
Về Reading Seed:
Website: https://readingseed.wixsite.com/readingseedvn
Facebook: https://www.facebook.com/readingseedvn
Youtube: https://www.youtube.com/channel/UCoNzrQH2XN9XrWSwKtecN9w/about
Eat Yourself Beautiful - 3 Recipes from Lee HolmesNourishing Hub
Eat Yourself Beautiful by Lee Holmes is a guide to achieving inner and outer health and ageless beauty through simple, delicious recipes using nutritionally rich, anti- inflammatory 'super' foods. Many of the dishes in this inspiring and practical book are gluten, wheat, yeast and sugar-free, individually identified by at-a- glance icons.
[Tiếng Việt bên dưới]
50 easy-to-follow healthy recipes with clear, step-by-step instructions and inspirational images that will have kids cooking with confidence in no time.
Children will learn how to chop, mix, and stir their way to kitchen magic and put their skills to good use making a mixture of tasty savory and sweet dishes using few—and easy-to-find—ingredients. From soups to macaroni and cheese to banana bread, Cooking Step by Step is packed with 50 mouth-watering recipes that are easy to make, and will get kids into cooking and baking. Plus they will love eating their fresh, healthy, and delicious creations!
Junior chefs will also learn tips and shortcuts, and get to grips with cooking terms and kitchen fundamentals—all while having a great time making simple snacks, balanced meals, and sweet treats.
Source: Reading Seed
About Reading Seed:
Website: https://readingseed.wixsite.com/readingseedvn
Facebook: https://www.facebook.com/readingseedvn
Youtube: https://www.youtube.com/channel/UCoNzrQH2XN9XrWSwKtecN9w/about
********************************
Các cậu sẽ học cách cắt, trộn và khuấy theo và vận dụng tốt các kỹ năng này để tạo ra một hỗn hợp các món ngọt và mặn ngon bằng cách sử dụng một ít các nguyên liệu và dễ tìm. Từ súp đến mì ống và pho mát đến bánh mì chuối, Cooking Step by Step gồm 50 công thức nấu ăn hấp dẫn, dễ thực hiện và sẽ giúp các cậu học nấu ăn và làm bánh. Thêm vào đó, các cậu sẽ thích ăn những món ăn tươi ngon, lành mạnh và ngon miệng hơn nữa đấy. Nếu cậu mê nấu ăn giống tớ thì còn chần chừ gì mà không "ngâm cứu" sách thôi nào!
Nguồn: Reading Seed
Về Reading Seed:
Website: https://readingseed.wixsite.com/readingseedvn
Facebook: https://www.facebook.com/readingseedvn
Youtube: https://www.youtube.com/channel/UCoNzrQH2XN9XrWSwKtecN9w/about
While there isn't one magic food that will melt away belly fat, studies have reported certain foods have special belly-fat-burning benefits such as discussed in the 50 Fat Burning Meals. Enjoy!
You're here because you already know a vegan diet is healthier than any other diet that exists. Research shows there's been a 600% increase in the number of people who have made the switch to a vegan diet.
With the growing number of plant-based enthusiasts constantly on the rise, there has never been a better time to eliminate meat and dairy from your diet.
If you’ve spent any time at all on social media, you’d probably think a good portion of the world was vegan.
And why not? With over 90 million #vegan posts on Instagram alone, it's easy to say why Plant-based foods are one of the hottest trends in the food industry right now.
If you are looking to cleanse or a change of diet, this 7 Day Vegan Meal plan is right for you.
It not only comes with meal plans and recipes. This plan also includes a shopping list, so you are never left guessing on what to buy.
It only takes 7 days for a better you.
Vegan Meal plan Recipes + Vegan Grocery ListAlam82
Want To Cook Ridiculously Tasty Vegan Recipes From Scratch But Have No Idea Where To Start?
There’s JUST ONE REASON you might be struggling as a Vegan and it has everything to do with your ability to make delicious high protein food, FAST.
If you are looking for a diet that will help you
lose weight in a very short term, the ketogenic
diet is the perfect diet for you because it not
only helps you achieve great lean body; but
also provides immense health benefits.
Assemble each meal out of a protein source, healthy fat source, complex carb, and vegetables.
Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients.
10 Quick and Healthy Breakfast Ideas for Weight Loss On-the-GoDiechen
Incorporating a healthy breakfast into your daily routine can have a significant impact on your overall health and wellbeing. Finding time to prepare and enjoy a nutritious breakfast can help you stay energized, focused, and satisfied throughout the day.
By incorporating the recipes mentioned above, you can easily create delicious and healthy breakfast options that are quick and easy to prepare. From smoothie bowls to avocado toast and quinoa breakfast bowls, these recipes offer a variety of flavors and nutrients to help you start your day off right.
We encourage you to try these recipes and experiment with your own healthy breakfast options. With a little planning and preparation, you can enjoy a healthy and successful day, every day.
10 Quick and Healthy Breakfast Ideas for Weight Loss On-the-Go
breakfasthealth
1. GUTTERCREDITTK
GUTTERCREDITTK
114 W O M E N ’ S H E A LT H / April 2015 / WomensHealthSA.co.za April 2015 / W O M E N ’ S H E A LT H 115114 W O M E N ’ S H E A LT H / September 2015 / WomensHealthSA.co.za September 2015 / W O M E N ’ S H E A LT H 115
Eat yourself gorgeous
from the inside with these
beauty-boosting breakfast recipes.
All wheat- and dairy-free!
BY AMY RANKIN
PHOTOGRAPHS BY SEAN CALITZ
& SHINE
Rise
REHYDRATE
SMOOTHIE
HAIR-RAISING
PANCAKES
Beauty Boost
The butternut (in the pancake) is
packed with vitamins A, C and E, as
well as magnesium, potassium and
iron – all of which help to improve
hair volume, gloss and regrowth.
The selenium found in the oats
and seeds also helps to reduce
dandruff and hair loss, promoting
healthy hair growth.
Beauty Boost
Winterleftyourskinhigh
anddry?Addanavocadotoyour
morningsmoothie.Itcontainshigh
amountsofantioxidants,vitaminE
andpolyunsaturatedfats,whichall
helptokeepyourskinmoisturised.The
additionofbaobab-fruitpowder–high
invitaminC–helpsyourbodytoform
collagenandelastin,twostructural
proteinsthatgiveyourskin
supportandelasticity.
If you want to make these
into sweet flapjacks, add
two tablespoons agave
syrup or honey to the
batter and serve the
pancakes with extra
butter and honey instead
of avocado, goat’s cheese
and salmon.
Using coconut water
instead of regular H2O
means you’ll feel
as rehydrated as you
look thanks to the
electrolytes and high
levels of potassium.
2. GUTTERCREDITTK
GUTTERCREDITTK
116 W O M E N ’ S H E A LT H / April 2015 / WomensHealthSA.co.za April 2015 / W O M E N ’ S H E A LT H 117116 W O M E N ’ S H E A LT H / September 2015 / WomensHealthSA.co.za April 2015 / W O M E N ’ S H E A LT H 117
To make the bars slightly
sweeter, add half a cup
chopped raisins or
honey to the mixture.
MORNING-AFTER
PORRIDGE
AGE-DEFYING
BREAKFAST BARS
Beauty Boost
Strawberries are packed with
antioxidants, which have been proven
to help protect and repair skin as well
as prevent free-radical destruction
of cells. The addition of chia seeds
will reduce inflammation and help
the body rid itself of toxins thanks
to the high omega-3 and selenium
content – great for combatting
the damage from those Phuza
Thursday cocktails.
Beauty Boost
The raw cacao in these bars
helps better your circulation,
zapping those panda-like bags,
while pistachios are a great
source of vitamin E (vital for skin
rejuvenation), which helps reduce
the appearance of age spots
and pigmentation.
Top with blueberries or
kiwi for extra fruity flavour
and added antioxidants.
September 2015 / W O M E N ’ S H E A LT H 117
3. GUTTERCREDITTK
118 W O M E N ’ S H E A LT H / September 2015 / WomensHealthSA.co.za April 2015 / W O M E N ’ S H E A LT H 119
Beauty Boost
Gingerol, the antioxidant in
ginger, not only helps tone your
skin, but also acts as an anti-
inflammatory, which can help firm
up skin to look more youthful.
It also helps calm rashes
and acne-prone skin.
pan and drizzle in a little
oil if necessary. Cook the
pancakes in batches until
golden. Set aside in the
oven to keep warm. Don’t
pile on top of one another
as the pancakes may stick.
You should get 12 thick
pancakes out of the
mixture (about 10
to 15cm in diameter).
6/ Divide the pancakes
among four plates. Divide
the toppings over the
pancakes and squeeze
a little lemon juice on top.
SERVES 4. Per serving (322g): 2 131kJ,
26g fat (5g sat), 39g carbs, 470mg
sodium, 10g fibre, 32g protein
AGE-DEFYING
BREAKFAST
BARS
1tspcoconutoil,
forgreasingtray
2½cupsrolledoats
¼cuprawcacaonibs
100gpistachios,
shelledandchopped
50galmonds,chopped
50gpumpkinseeds
50ggojiberries
¼cupcoconutflour
½cupcoconutflakes
1½cupsalmondmilk(or
coconutmilk),divided
5medjooldates,
pittedandchopped
2ripebananas
1/ Preheat oven to
120°C and grease a large
ovenproof deep-dish tray.
2/ Place the oats, cacao
nibs, pistachios, almonds,
pumpkin seeds, goji berries,
coconut flour and flakes into
a large bowl. Mix to combine
and form a well in the centre.
3/ Place one cup almond
milk in a small saucepan
and some torn mint leaves.
Seal jar and allow to set
for about 30 minutes
– it’ll be perfect by the
time you arrive at work
for a desk brekky.
SERVES 1. Per serving (351g): 2 633kJ,
42g fat (21g sat), 60g carbs, 105mg
sodium, 30g fibre, 14g protein
YOUTHFUL-
GLOW
GRANOLA
2tbspfreshly
gratedginger
⅓cupdesiccated
coconut
⅔cupcoconutflakes
1cupmacadamia
nuts,chopped
⅓cupalmonds,
chopped
⅓cuppumpkinseeds
10medjooldates,
chopped
Pinchgroundcinnamon
Pinchgroundnutmeg
½cupcoconutoil
1/ Preheat oven to 180°C.
2/ Mix all the ingredients
together in a large bowl,
making sure that the
coconut oil coats evenly.
3/ Spread the mixture onto
a parchment-paper-lined
baking tray and bake for
15 minutes, or until golden
brown. Cool, then pop this
mixture into a large sealable
container, or divide into
five zip-lock bags. Breakfast
sorted for the week? You
glow girl!
SERVES 5. Per serving (114g): 2 926kJ,
60g fat (35g sat), 37g carbs, 10mg
sodium, 8g fibre, 8g protein
FOODSTYLING:BRITADUPLESSIS
September 2015 / W O M E N ’ S H E A LT H 119
REHYDRATE
SMOOTHIE
1banana
½avo
½to¾cup
coconutwater
10to12frozen
strawberries
1tbspbaobabpowder
1tsphoney
10almonds
1/ Place all the ingredients
in a blender and pulse
until smooth.
2/ Add more coconut
water depending on
how runny you like
your smoothie.
SERVES 1. Per serving (655g): 2 215kJ,
21g fat (3g sat), 77g carbs, 190mg
sodium, 19g fibre, 20g protein
HAIR-RAISING
PANCAKES
2cupsrolledoats
1tspgroundnutmeg
1tspgroundcinnamon
1vanillapod,deseeded
1tspbakingpowder
¼tspbakingsoda
½tspseasalt
150groastedbutternut
¾cupalmondmilk,
plus1cupextra
4largefree-
rangeeggs
Oliveoil,forfrying
TOPPINGS:
80gsmokedsalmon
1avocado,sliced
½logsoftcreamy
goat’scheese
50gpumpkinseeds,
chopped
1lemon,quartered
1/ Perfect for Sunday
brunch, start making the
batter the night before, so
that the oats have time to
soak up all the flavours.
Place oats, nutmeg,
cinnamon, vanilla, baking
powder, baking soda and
salt into a food processor
and blitz to combine.
2/ Mash the butternut
in a bowl, then, using
a hand-blender, blend
¾ cup almond milk with
the butternut to form a
purée. Add to oat mixture.
3/ Crack the eggs into
the oat mixture and
blend again until well
combined. Place the
batter in a bowl, cover
with cling film and place
in the fridge overnight.
4/ Come morning,
the batter would have
thickened quite a bit.
Mix in the remaining
cup almond milk to
loosen the mixture.
5/ Heat a non-stick frying
Instead of eating your
granola with milk, mash
one banana, mix in one
tablespoon of nut butter
and heat for 30 seconds
to “melt” slightly until it
has a similar consistency
to yoghurt. Mix in granola
and munch down – yum!
YOUTHFUL-GLOW
GRANOLA
over medium-high heat.
Add in the dates and stir
occasionally until the milk
is bubbling and the dates
start to break down,
forming a syrup. Pour
into the oat mixture
and stir to combine.
4/ Mash the ripe bananas
and, using a hand blender,
blend in the remaining half
cup of milk to form a thick
liquid. Mix this into the oat
mixture until everything
is evenly covered.
5/ Press the mixture
into the dish and bake for
one hour, then turn the
temperature up to 150°C
and bake for a further 20
minutes or until the edges
are nice and golden, but
the mixture is still chewy.
Remove and allow to cool
slightly before slicing into
12 bars.
SERVES 12. Per serving (106g):
1 212kJ, 14g fat (4g sat), 35g carbs,
45mg sodium, 8g fibre, 9g protein
MORNING-
AFTER
PORRIDGE
6largestrawberries
¼cupcoconutflakes
¼cupchiaseeds
1tbspagavesyrup
½cupalmondmilk
2tbsprawcacaonibs
Sprigofmint
1/ Mash strawberries
and stir in coconut flakes.
2/ Add the chia seeds
and agave syrup and mix
together before placing
in a Consol jar.
3/ Pour in almond milk
and top with cocoa nibs
Morning Glorious
WH dietician Dr Celeste Naudé gives you tips to keep you glowing
from the inside...
> The nutrients
important for skin
health are vitamins
A, C, B2, B3, B6, E,
zinc and selenium.
Deficiencies
have been shown
to cause skin
problems, but
you can get enough
of these nutrients
from a healthy,
varied diet.
> A diet rich in
antioxidants is
a must for skin
health, since
antioxidants
help prevent
the oxidative
damage that
promotes ageing.
Antioxidants work
best when they’re
derived from food
sources, rather than
taken in supplement
form. Potent
food sources
of antioxidants
include: prunes,
blueberries,
oranges, apples,
blackberries,
kiwis, raspberries,
strawberries,
pomegranates,
purple cabbage,
kale, Brussels
sprouts, raw spinach
and watercress.
> Don’t smoke.
Research shows that
smoking can speed
up the normal
ageing process of
skin, contributing
to damage and
wrinkles. Skin
changes from
smoking can
be seen in young
adults who have
been smoking
for as few as
10 years.
> Drink lots of
water. This gives
skin the moisture
it needs and
promotes optimal
cell renewal.
Plus, it helps
to clear the
body of waste.
WH Online > For more smoothie recipes, go to WomensHealthSA.co.za