Eggs . . . Cooked or Raw

​Eggs contain large amounts of important nutrients, providing you with impressive health benefits.

Raw eggs have all the same benefits as cooked eggs and quite nutritious. Eating raw eggs or foods containing it raises concerns of salmonella food poisoning. Another factor is of your absorption of some of these nutrients, causing a decrease?

Rich in high-quality protein, fats, vitamins, minerals, eye-protecting antioxidants and various other nutrients.

One (1) whole, large raw egg (50 grams) contains:

  • Calories: 72
  • Vitamin B2 (Riboflavin): 13% of the RDI
  • Vitamin B5 (Pantothenic Acid): 8% of the RDI
  • Phosphorus: 10% of the RDI
  • Folate: 6% of the RDI

Also, one (1) raw egg contains 147 mg of choline, an essential nutrient important for healthy brain function. Raw eggs are also high in lutein and zeaxanthin. These ARE ALL important antioxidants to protect your eyes, reducing the risks of age related eye diseases.

Related: The Egg Diet Plan

It’s important to note that almost all the nutrients are in the yolk. The white consists of protein.

Six Eggs Free Stock Photos

Protein Concentrate

Although protein concentrate quality is important, the amount you consume is crucial.

Replacing meals with a breakfast drink may help you reduce your daily calories. This helps you in loosing weight. Vegetables themselves DO NOT provide adequate amounts of amino acids. Combining other plant sources such as soy, grains and oats/oatmeal can make it complete.

One product I would be suggesting is IsoPure Protein Powder, 1lb (454g) unflavoured. No fat, carbs, sugars and lactose, no added colours, flavors or sweeteners.

The IsoPure Protein Powder also comes in a 3lb (1.36kg) bag. Also available in different flavours: Coffee/Espresso and Coffee/Colombian Coffee.

Related: Whey Protein Isolate vs Concentrate: What’s the difference?

Protein Smoothie Ingredients:

  • Bananas
  • Soy Milk
  • IsoPure Protein Power
  • Honey
  • Greek yogurt (being easy to digest)
  • flavoured protein power (being very quick to digest)

IsoPure Protein Powder is that on its own, as a protein shake WILL NOT provide a feeling of fullness. Mixing it with a banana or soy milk will definitely give your body a gradual digestive breakfast drink.

Bananas . . . another Superfood

Is there any difference using a Green or Yellow Bananas as another superfood? Well, here are a few facts on bananas as well as using this as an ideal breakfast drink . . .

Greens Bananas:

  • Green bananas are rich in resistant starch and pectin. They are filling, improve digestive health and help lower blood sugar levels. Note: Resistant starch promotes gut health. This feeds the good bacteria living in our large bowel. These bacteria are sometimes called our microbiome.
  • Raw bananas have a low sugar content. They are filling, improve digestive health and help lower blood sugar levels, although not as pleasant tasting.
  • Green bananas are a good food source where as Yellow bananas have a high natural sugar content. If you suffer from Type 2 Diabetes, you are able to eat the unripened fruit whilst ripened bananas is not a good idea in some cases.

Related: Can a Diabetic Eat Bananas?

Yellow Bananas:

  • Popping a banana in a blender to create a breakfast drink can help lower blood pressure. It will also help in reducing the risks of cancer and asthma. They are also rich in potassium, so very good for heart health and fibre, which makes this longer to digest.
  • Yellow bananas are best eaten after being peeled. Green bananas are best eaten cooked, boiled or fried. You can also blend it in a blender for a fantastic smoothie.

Green Bananas as another Superfood



  • 2 cups baby spinach
  • 1 medium green apple, chopped
  • 1 cup frozen sliced GREEN banana
  • 1 cup almond milk (unsweetened)
  • 1 lime (freshly squeezed)
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon chia seeds
  • 1 tablespoon honey


  1. Combine spinach, apple, banana, almond milk, lime juice, ginger, chia seeds and honey in blender until smooth.
  2. Serve immediately.
  3. If consistency is too thick, add water to dilute

Related: Bananas The Nutrition Source

Sweet Potato Gnocchi with Pesto

Sweet Potato and Gnocchi is quite a heavy dish. The good part about this is dish is that you can have an entree size serving and be full, especially with weight loss. If you feel like treating yourself for your efforts, then this is a perfect alternative.

Preparation time: 20 mins (+ 30 mins cooling time)
Cooking time: 1 hour 20 mins


3 medium (about 350g each) gold sweet potatoes
2 cups (300g) plain flour
1 1/2 cups basil leaves
1/2 cup (80g) pin nuts, toasted
2/3 cup (160ml) olive oil


Section 1:
* Preheat oven to 200°C (392°F – 400°F)
* Place 2 sweet potatoes on a baking tray, using a fork to prick the sweet potatoes all over;
* Bake, turning occasionally for 1 hour or until tender;
* Set aside on the tray for 30 mins to cool

Section 2: . . . meanwhile
* Line a baking tray with baking paper;
* Peel the remaining sweet potato and cut into 2cm pieces
* Place on the lined tray and spray with olive oil spray and season;
* Bake at 200°C (392°F – 400°F) turning occasionally for 25-30 minutes or until golden brown and tender

Section 3:
* Line another baking tray with baking paper
* Peel whole sweet potatoes and place the flesh/skin in a large bowl;
* Use a potato masher or fork to mash until smooth;
* Add flour, seasoning well with salt, using hands to mix and combine;
* Turn onto a lightly floured surface and knead until a smooth and slightly sticky dough forms;
* Divide into 4 even portions;
* Roll each portion into a 2cm thick log;
* Using a small sharp knife to cut each log into 3cm lengths, placing on a lined tray

Section 4:
* Bring a large saucepan of water to the boil over high heat;
* Season well with salt;
* Add 1/4 of gnocchi and cook for 3-4 minutes or until gnocchi rises to the surface of the pan/pot;
* Use a slotted spoon to transfer to a heatproof bowl;
* Repeat in 3 batches with the remaining gnocchi

Section 5: . . . meanwhile
* Place basil and pine nuts in a small food processor;
* Process until finely chopped;
* With the motor running, add oil in a thin, steady stream
* Season

Section 6:
* Add half the pesto to the gnocchi in the bowl with roasted sweet potato;
* Toss to combine;
* Divide among serving bowls;
* Drizzle with remaining pesto

Serve with: Basil leaves

Related: BBC Good Food (Sweet Potato)

Nutrition/per serve:
Energy 2585kJ/618 cal (30%);
Protein 11g (22%);
Fat 35g (50%);
Sugar 10g (11%);
Dietary Fibre 9g (30%)

Sweet Potato Rosti with Roast Tomatoes


2 medium (about 350g each) gold sweet potatoes, peeled
1 brown onion, peeled
2 x 250g pkts Australian Vine Ripened Cherry Tomatoes
1 (just ripe) Hass or Shepard Avacado, stoned, peeled & thinly sliced
60g pkt Australian Baby Rocket

Directions: (Cooking time) 30 mins

Section 1:
* Preheat oven to 200°C (392°F – 400°F)
* Line large baking tray with baking paper

Section 2:
* Use a box grater to coarsely grate sweet potatoes and onion
* Place in a colander, using your hands to squeeze as much liquid as possible from the sweet potato mixture.
* Transfer to a large bow and season well

Section 3:
* Spread the sweet potato mixture evenly over the lined tray (don’t flatten mixture);
* Spray with olive oil spray;
* Bake for 30 mins or until the sweet potato mixture is light golden

Section 4: . . . meanwhile
* Place tomatoes on a baking tray
* Spray with olive oil spray and season;
* Add to the oven with the rosti and roast for 15 mins or until the tomatoes begin to collapse

Section 5:
* Arrange tomatoes, avocado and rocket over the rosti – season.

Nutrition/Per Serve:
Energy 1004kJ/240 cals (12%);
Protein 6g (12%);
Fat 9g (13%);
Sugar 14g (16%);
Dietary Fibre 10g (33%)

Porridge Bread for Breakfast

Everyone loves bread but this can be dull and boring to eat if you have no topping. The majority like porridge also but making it can be too much of a hassle. How about if I said, trying Porridge Bread for Breakfast?

Well, I have come across several recipes with quite a few variations but having made this one, I would have to say . . . DELICIOUS! An added benefit is that it will keep for a couple of days, you can also freeze it. If you by any chance have children or adolescent in the house, its great for being on the go or as an between snack.

Either way, here is the receipe . . .


3 cups of water (boiled hot water)
2 cups rolled oats (Quaker or Oatmeal/Old Fashioned Oats)
1/4 cup shortening (Flora White, Trex, Cookeen, Crisco, Earth Balance or Copha)
2 teaspoons sugar
2 packets active dry yeast
2/3 cup table molasses/treacle
4 teaspoon salt
2 1/2 cups all purpose flour
5 1/2 – 6 cups all purpose flour

Related: Molasses Oat Bread


Step 1:
*  pour 3 cups of boiling water . . . over 2 cups rolled oats & 1/4 cup shortening
*  stir until shortening melts
*  let stand for approx. 20 minutes, stirring occasionally

Step 2: (meanwhile)
*  dissolve 2 teaspoons sugar in 1 cup lukewarm water
*  sprinkle over the top . . . 2 envelopes active dry yeast, then stir briskly with a fork
*  let stand for 10 minutes

Step 3:
*  stir into partially cooled rolled oat mixed
*  2/3 cup table molasses
*  4 teaspoons salt

Step 4:
*  add softened yeast to lukewarm rolled oat mixture
*  stir/beat in 2 1/2 cups all purpose flour
*  beat vigorously by hand or an electric mixer

Step 5:
*  gradually beat with a spoon, the additional 4 cups of all purpose flour
*  work in last of flour with rotating motion of the hand
*  turn dough onto a floured surface, kneading 8-10 minutes

Step 6:
*  shape into a smooth ball & place into a greased bowl
*  rotate dough to great surface
*  cover and let rise until doubled (approx. 1 1/2 hours)
*  keep in a warm place

Step 7:
*  punch down and shape into 4 loaves
*  place in greased 8 1/2 x 4 1/2 inch loaf pans
*  grease tops
*  cover and let rise again until doubled (approx. 1 hour)

Step 8:
*  bake in preheated 400F oven for 30-35 minutes

Related: Oatmeal Soda Bread

Dinner Smoothies

Having a smoothie for dinner is not a good idea. Having a constant fix of junk food or foods that are high in sugar is also not a good idea.

BUT . . . Mixing a couple of greens from the vegetable list and a couple of your fruits is a start. By add some flax seed, cashews, cinnamon or ginger is a fantastic combo. It is full of nutrients as well as keeping you full for the evening and until the next morning.

Mixing beetroot, raspberries, greek yogurt and banana is also a great dinner combo. Wanting to add a little more sweetner? Add some honey, a natural alternative with loads of medicinal benefits. Oh and don’t forget to use a green banana rather than the yellow one.

What is the best part about having a dinner smoothie? It requires very little effort and made in advance. You can also decide whether to have it cold or warming it up and having it warm to hot as a winter warmer.

Another major advantage? Having vegetables &/or fruit smoothies can have endless combinations. You can also add herbs or some spice to give it an extra kick. They are simple and being quick and you will never get bored NOR needing to take an hour or so to make.

An idea? You can decide to turn it into a broth style by adding meat, fish or chicken for some added protein and nutrients.

Related: Curried Mied Sprouts & Quinoa Soup

Vegetable Smoothies . . . Warm or Cold

Vegetable smoothies are great for a variety of reasons. It can be a winter warmer &/or a mixed fruit and vegetable smoothie (cold), as a weight loss drink and toddlers for added nutrients.

I will not deny that some of the combinations actually sound, let alone taste, disgusting. Once actually made up and tasted, are to my surprise, very nice to taste.

On my previous pages, I have written on Breakfast Juices and Milk Smoothies. There are quite a few that are better suited in the winter months alone and others as a refreshing drink for the warmer months.

Related: Whole30 Chili

I have NOT provided any recipes although, instead have named the various vegetables which you can use.

Of course, here is a list of vegetables that I would be recommending:

  • Kale
  • Spinach
  • Pumpkin (butternut, jap)
  • Carrots
  • Celery (this is absolutely delicious)
  • Tomatoes
  • Beetroot
  • Zucchini
  • Garlic
  • Red cabbage
  • Sweet potatoes
  • Silverbeet (Swiss Chard)

and, if you are wanting a few added herbs:

  • anise
  • lemon grass
  • fennel
  • rosemary
  • sage

Related: BBCGoodFood (Vegetables)

Sticky Chicken Lettuce Cups

Making chicken lettuce cups at home is very quick and simple. Its also fun to eat with your fingers as well as little mess to clean up afterwards. Most of all, if picking up kids from school or before you are heading out after work, its a perfect on the run snack. Its not too filling but rather light so not to complain about not eating at all. Although I have provided this recipe, I have also provided another version.

The title “related is at the very bottom of this post.


500g Australian Chicken Breast Mince
2 tsp olive oil
1/2 brown onion, finely chopped
2 garlic cloves, finely chopped
1/2 cup (125ml) hoisin sauce
1/4 head green cabbage, thinly sliced (about 2 cups)
1 large carrot, peeled, coarsely grated on large holes on a box grater
2 spring onions (white and green parts), thinly sliced diagonally
1 iceberg lettuce, halved and cored
2 tbs coarsely chopped coriander


Section 1:
* Heat a large heavy non-stick frying pan over medium-high heat;
* Add chicken and cook, stirring occasionally, breaking up chicken with a wooden spoon for 4 mins or until just cooked through;
* Transfer to a heat-proof bowl

Section 2:
* Bring pan to heat;
* Add the oil, onion and garlic and cook, stirring occasionally for 1 min or until onion begins to soften;
* Stir in celery and cook, stirring often for 3 mins or until vegetables are slightly tender

Section 3:
* Mix/Stir in the hoisin sauce;
* Return the chicken to the pan and cook for 30 seconds to blend flavours;
* Stir in the cabbage, carrot and half the spring onions and season with pepper;
* Remove pan from heat

Section 4:
* Carefully separate lettuce leaves to get 16 neat cups, trimming as needed;
* Arrange lettuce leaves on 4 plates;
* Spoon chicken mixture into each leaf and garnish with remaining spring onions and coriander

Note: Plan ahead – prepare veggies for lettuce cups up to 8hrs ahead & refrigerate

Nutrition/Per Serve:

Energy 1237kJ/296 cal (14%)
Protein 28g (56%)
Fat 10g (14%)
Sugar 16g (18%)
Dietary Fibre 6g (20%)

Related: Sticky Chicken Lettuce Cups (Taste)

Rice Pudding with Roasted Strawberries

Rice puddings is a traditional dish and easy to make. They can vary a lot, depending on the persons tastes. It also depends on how you prepare the rice pudding and what ingredients you like to use. It comes down to personal taste and flavours.

Cooking: 25 mins
Prep Time: 10 mins
Serves: 4


3/4 cup (150g) medium grain white rice
4 cups (1ltr) milk
1/2 cup (125ml) maple syrup
500g strawberries (halved)
2 tbs pistachios (roasted and chopped)


Step 1:
*  rinse rice under cold water
*  drain well
*  combine rice and milk in medium saucepan over high heat
*  bringing to the boil

Step 2:
*  reduce heat to low
*  simmer, stirring often for 20-25 mins or until rice is tender
*  stirring in HALF the maple syrup

Step 3: (meanwhile)
*  preheat oven to 180oC (356oF)
* combine strawberry and remaining maple syrup in a small baking dish
*  roast for 20 mins or until strawberries begin to soften

Step 4:
*  divide rice pudding evenly among serving bowls
*  spoon over the strawberry mixture and sprinkle with pistachio

Energy: 1942kJ/465cals (22%)
Protein: 13g (26%)
Fat: 12g (17%)
Sat. Fat: 6g (25%)
Carbs: 75g (24%)
Sugar: 45g (50%)
Dietary Fibre: 4g (13%)