So Berry Good

Freshly extracted Pineapple juice, natural Yogurt, Fresh Blue and Blackberries

This delightful drink is not only incredibly sweet and delicious, but also one of the healthiest smoothies you can make. If you are at all concerned about your kids’ health, pour one of these in a flask and stick it in their packed lunches everyday!

What you will need:

• 1/4 Medium Pineapple
• 1 Handful Blackberries
• 1 Handful Blueberries
• 100g Low-fat live Yogurt
• ICE

Begin by juicing the pineapple and place all other ingredients in the blender.

Blend until completely smooth.

• What’s in it: Vitamins B1, B2, B6, C, E, all the essential amino acids, natural sugars, essential fatty acids, good bacteria, anti-oxidants, calcium, iron, magnesium, phosphorus, sodium, zinc, folic acid, bromeline, potassium and ellagic acid.

This juice is so good for your little ones because its packed with anti-oxidents, which help to their skin as soft and clear as the day they were born. It is packed with anti-ageing vitamin E and amino acids, the key building blocks for the entire body. And if you thought it couldn’t get any better, this super smoothie is even loaded with essential fatty acids, vital for heart protection and good elasticity in the skin and is a rich source of calcium and also iron.

Fat Burning Healthy Snacks

What snacks burn fat?

Consuming snacks with the right proportions of nutrients and calories will help keep your body energized throughout the day and help you lose weight. Fiber helps improve digestion and keeps you from binging on fats and sugars. Meanwhile, exercise and protien helps fuel the growth of lean muscle mass, which helps boosting metabolic rate and increases calories burned. So although there’s no miracle food yet discovered that will literally “burn fat” while you eat it, smart choices with these ingredients will help your body operate at maximum efficiency.

1.An apple and skim milk – 200 Calories

Although almost every fruit will make the perfect snack, it is ideal to pair it with a protein to satisfy your taste buds. Unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours.

Our pick for a protein-fruit pairing: one large jaw dropping juicy apple and one cup of skim milk. This duo will give you 10 grams of protein and 5 grams of fiber.

2.Cottage cheese-filled avocado – 200 Calories

Remove the pit from one half of an avocado and fill the space with 2 ounces of 1% cottage cheese. Here you’ll get 9 grams of protein and 7 grams of fiber.

3.Canned tuna on whole-wheat crackers – 200 Calories

For the many who don’t want to incorporate dairy into every snack, a can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s.  Our third dish you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

4.Sunflower lentil spread with pita bread – 180 Calories

Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don’t get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

5.Shrimp stack – 129 Calories

You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it’s a protein powerhouse with 9 grams per serving (and 4 g fiber)

6. Power berry smoothie – 139 Calories

This recipe, which calls for soy protein powder and low-fat plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more. Frozen berries add fiber (4 grams total), and honey provides sweetness.

7.Warm pear with cinnamon ricotta – 170 Calories

Ricotta cheese is rich in protein, and pears are a good source of fiber. Together with a teaspoon of cinnamon, they make a delicious snack for any time of day. Each serving contains 8 g protein, 5 g fiber.

8. Miso-glazed tofu – 164 Calories

This recipe is promoted as a main course, but it’s so light on calories that it can stand in as a mid-day snack, as well. It also packs plenty of protein (12 g) thanks to the tofu, as well as 3 grams of fiber.

9. Edamame – 189 Calories

One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.

10.Chicken pita sandwich (half) – 200 Calories

There’s no reason you can’t have smaller portions of food as snacks. Often, the healthiest and most balanced snacks are the ones that start as full meals—like a half a sandwich, or a plate of leftovers put together from dinner the night before.

Whip up this chicken and veggie pita in the morning, and split it in half for two snacks throughout the day. Each half contains 3 grams of fiber, and more than 20 grams of protein.

11.Cauliflower with white bean dip – 199 Calories

Make a batch of white bean and roasted garlic dip at the beginning of the week to spread on crackers and eat with veggies when hunger strikes. Pair a quarter-cup serving with 2 cups of raw, chopped cauliflower, for example, for a total of 11 grams protein, 8 grams fiber.

12.Toast with walnut & pear breakfast spread – 200 Calories

Split this breakfast recipe in half to make a healthy mid-day snack with 11 grams protein, and 3.5 grams fiber. Not only will it help prep your body for fat burn, but it may also boost your energy levels. Walnuts are rich in serotonin, a hormone that produces feel-good chemicals in the brain.

13.Lentil salad with tomatoes and watercress – 200 Calories

Salads aren’t just for mealtime, especially when they’re around 200 calories. This one has 11 grams of protein and 8 grams of fiber, thanks to superfood lentils and plenty of veggies.

14.Veggie tostata – 200 Calories

How often do you enjoy a fabulous Mexican? You can’t go wrong with black beans and veggies: These tostatas cook up quickly and easily for a fast and healthy mini-meal between lunch and dinner. At just over 200 calories, you get 13 grams of protein and 10.5 grams of fiber. Top with tomato salsa for added flavor without fat.

15.Roast garlic and edamame dip – 162 Calories

Edamame is a great snack by itself, but it also makes a great ingredient in this creamy dip for raw veggies or whole-wheat pita bread. Here you can enjoy up to three servings in one snack session, for a total of 162 calories, 9 grams protein and 6 grams fiber.

16.Asparagus and hard-boiled egg – 126 Calories

It’s no wonder this classic combo goes so well together: Fiber-rich asparagus balances out eggs’ natural protein.

Pair 15 asparagus spears (cooked or raw) with one hard-boiled egg for a 126-calorie snack, complete with 11 grams of protein and 5 grams of fiber.

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Lets face it, one of the most toughest challenges you will ever face is not the stack of work you left at work the other night convincing yourself you’ll do it in the morning. But more when you place them freshly cooked colorful broccoli and carrots on your kids plate, you know its time to brace the dreadful tantrums. Overall kids sometimes don’t mind a bit of fruit here and there, but be sure to strap on a harness or two when dealing with vegetables.

So how can we be prepared, well, kids normally wont turn their nose to a mesmerizing fruit juice. I’m sure you’ve figured it out yourself, but if we turn these vegetables into nature’s finest liquid fuel, mix it with some fresh apple juice or pineapples, and eureka – they’re licking their lips and screaming for more!

A little tip or two: It would be a lovely idea to have your kid(s) up on a little stool, watching or actively helping you prepare their juice. This can also lead them to have a positive attitude with food later on too. Ensure that your kid(s) brush their teeth after their juice. Even good sugars can be harmful to growing teeth!

 

Popeye Power

Freshly extracted apple, pineapple, spinach and lemon juice over ice.

Spinach is not usually top of the list for many kids and for sure if they see you putting the green stuff into their drink you’ll have a losing chance of getting them to drink it. The juice is really green so maybe a little white lie wont hurt them into believing it’s kiwi instead.

What you will need:

1.  1 Large handful of spinach
2. 1/4 Medium pineapple (peeled)
3. 1 Apple
4. 1 Inch slice of lemon
5. Ice

Place the apples first, then spinach, followed by the pineapple and lemon. Don’t forget your ice!

• What’s in it:  Vitamins A, B1, B2, B3, B6, C and E, beta – carotene, iron, magnesium, potassium, calcium, chlorophyll, sulphur, bioflavonoids, folic acid and natural sugars.

This simple recipe helps to maintain their healthy young skin, eyes and bones. Popeye power is excellent for boosting the immune system, great for cardiovascular health and vitamin 3 is a fantastic aid for brain and nerve function.