Ingredients:

• • 2 cups (200 g) rolled oats, chopped in a blender
  • 1 teaspoon baking powder
  • 1 cup (240 ml) milk of your choice (dairy or plant-based)

• • 1 carrot, grated
  • 9 dried apricots, rinsed with hot water and chopped
  • 4 tablespoons raisins, rinsed with hot water

• • 1 apple, grated
  • 1 teaspoon cinnamon
  • 3 eggs

• • 4 tablespoons stevia or other sweetener of your choice
  • 1 teaspoon vanilla extract
  • 2 tablespoons olive oil

• 18 cm casserole dish

Directions:

1. 1. Preheat and Prep:
      • • Preheat your oven to 180°C (350°F).

       

      • Lightly grease your 18 cm casserole dish with a touch of olive oil for easy removal later.
   2. Oat & Baking Powder Party:
      • • In a large mixing bowl, combine the chopped oats (using your blender for a finer texture) and baking powder. This forms the base for our healthy cake.

       

   3. Fruity Fun:
      • Add the grated carrot, chopped dried apricots, rinsed raisins, and grated apple to the oat mixture. Mix everything well to ensure even distribution of the ingredients.

1. 1. Eggcellent Mixture:
      • In a separate bowl, whisk together the eggs until light and fluffy. Then, add the stevia (or your chosen sweetener), vanilla extract, and olive oil. Whisk again until well combined.
   2. The Big Mix:
      • • Pour the wet egg mixture into the dry oat mixture and fold it in gently with a spatula until everything is fully incorporated. You want a nice, even batter.

       

   3. Bake it Happen!
      • Pour the batter into your greased casserole dish and spread it out evenly. Let it bake in the preheated oven for 45-50 minutes. Keep an eye on it! The top should turn a beautiful golden brown and a toothpick inserted into the center should come out clean.

1. Cool Comfort:
   • Once the baking time is up, take the casserole out of the oven and allow it to cool slightly before serving. This gives it time to set properly.

Serving Suggestions:

• • Serve warm with a dollop of Greek yogurt or a drizzle of honey.
  • Pair with a cup of herbal tea or coffee for a delightful treat.
  • Top with fresh berries or a sprinkle of chopped nuts for added texture.

Cooking Tips:

• • Ensure the oats are chopped finely in the blender for a smoother texture.
  • Adjust the amount of stevia based on your preferred level of sweetness.

• You can substitute other dried fruits like cranberries or dates if you prefer.

Tropical Strawberry Mango Smoothie

This vibrant and delicious smoothie features beautiful layers of sweet mango and tangy strawberry, topped with fresh fruit. It’s perfect for a refreshing treat!

Yields: 1 large serving or 2 smaller servings Prep time: 10-15 minutes

Ingredients:

For the Mango Layer:

• 1 ripe mango, peeled and diced (about 1 cup frozen or fresh)
• 1/4 cup unsweetened almond milk (or coconut milk, orange juice, or water for desired consistency)
• 1/2 tablespoon honey or maple syrup (optional, adjust to sweetness of mango)
• 1/4 cup ice (if using fresh mango and want it colder)
• 1/4 teaspoon chia seeds or poppy seeds (optional, to mimic the specks in the image)

For the Strawberry Layer:

• 1 cup frozen strawberries
• 1/4 cup unsweetened almond milk (or coconut milk, or water)
• 1/2 tablespoon honey or maple syrup (optional, adjust to sweetness of strawberries)
• 1/2 small banana (optional, for creaminess and sweetness)

For Garnish:

• Fresh mango cubes
• Fresh strawberries (whole or halved)
• Fresh mint leaves (optional)

Equipment:

• Blender
• Tall glass or goblet

Instructions:

1. Prepare the Mango Layer: * If using fresh mango, you can freeze it for at least 30 minutes to an hour before blending for a thicker smoothie. * In your blender, combine the diced mango, 1/4 cup almond milk, and optional honey/maple syrup and ice. * Blend until completely smooth and creamy. If it’s too thick, add a tiny bit more liquid. If it’s too thin, add a few more frozen mango pieces or ice. * Stir in the optional chia seeds or poppy seeds if you want the visual effect from the image. * Carefully pour about half of the mango smoothie mixture into your serving glass. * Place the glass in the freezer for about 5-10 minutes while you prepare the strawberry layer. This helps the layers stay distinct. Keep the remaining mango smoothie in the blender or a separate container in the fridge so it doesn’t get too hard.

2. Prepare the Strawberry Layer: * Rinse your blender if you used it for the mango, or use a separate blender. * Add the frozen strawberries, 1/4 cup almond milk, and optional honey/maple syrup and banana (if using). * Blend until very smooth and creamy. Again, adjust liquid as needed for desired consistency.

3. Assemble the Smoothie: * Remove the glass with the mango layer from the freezer. * Gently and slowly pour the strawberry smoothie mixture on top of the mango layer. Pouring over the back of a spoon held just above the mango layer can help prevent the layers from mixing too much. * If you saved some mango smoothie, carefully pour the remaining mango smoothie on top of the strawberry layer.

4. Garnish and Serve: * Top your layered smoothie generously with fresh mango cubes and fresh strawberries. * Add a sprig of fresh mint for extra flair, if desired. * Serve immediately and enjoy your beautiful and refreshing Tropical Strawberry Mango Smoothie!

Tips for Success:

• Use frozen fruit: Using frozen fruit (especially the mango and strawberries) is key for a thick, cold, and creamy smoothie without needing too much ice, which can dilute the flavor.
• Adjust sweetness: Taste your fruit first. If it’s very ripe, you might not need much or any added sweetener.
• Consistency is key: If a layer is too thin, it will blend into the layer below. Make sure both layers are thick enough to hold their form.
• Chill the glass: Chilling your serving glass before you start can also help keep the smoothie colder and prevent layers from mixing.
• Patience for layering: Pouring slowly and carefully is the secret to distinct layers.
• Make it vegan: This recipe is naturally vegan if you use plant-based milk and maple syrup.
• Add protein: For a more substantial smoothie, you can add a scoop of vanilla or unflavored protein powder to either layer.

Enjoy your homemade tropical paradise in a glass!

1. Pistachio Ice Cream Recipe

This recipe aims for a vibrant green color and a rich, nutty flavor.

Yields: Approx. 1 quart (4 servings) Prep time: 30 minutes Chill time: 4 hours to overnight Churn time: 20-30 minutes

Ingredients:

• 1 cup shelled pistachios (preferably unsalted, roasted or unroasted)
• 2 cups heavy cream
• 1 cup whole milk
• 3/4 cup granulated sugar
• 1/4 teaspoon salt
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract (optional, enhances pistachio flavor)
• 2-3 drops green food coloring (optional, for vibrant color)

Equipment:

• Blender or food processor
• Medium saucepan
• Large bowl
• Fine-mesh sieve (optional, for smoother texture)
• Ice cream maker

Instructions:

1. Prepare the Pistachios: If using unroasted pistachios, toast them lightly in a dry pan over medium heat for 5-7 minutes until fragrant. Let them cool completely. Once cool, grind the pistachios in a blender or food processor until they form a coarse meal. Be careful not to over-process, or you’ll end up with pistachio butter. If you prefer a smoother ice cream, you can process them more finely or even blanch and peel them before grinding.
2. Make the Base: In a medium saucepan, combine the heavy cream, whole milk, granulated sugar, and salt. Heat over medium-low heat, stirring occasionally, until the sugar is fully dissolved and the mixture is warm but not boiling. Do not let it boil.
3. Infuse with Pistachio: Remove the saucepan from the heat. Stir in the ground pistachios. Cover the saucepan and let it steep for at least 30 minutes, or even longer (up to an hour) for a stronger pistachio flavor.
4. Strain (Optional, for smoother ice cream): If you desire a very smooth ice cream without pistachio bits, pour the mixture through a fine-mesh sieve into a large bowl, pressing on the solids to extract as much liquid as possible. Discard the strained pistachio solids. If you like some texture, you can skip this step.
5. Chill the Base: Stir in the vanilla extract, almond extract (if using), and green food coloring (if using) into the ice cream base. Cover the bowl and refrigerate the mixture for at least 4 hours, or preferably overnight, until it is thoroughly chilled. This is crucial for proper churning.
6. Churn the Ice Cream: Once the base is thoroughly chilled, pour it into your ice cream maker and churn according to the manufacturer’s instructions. This usually takes 20-30 minutes, until the ice cream is the consistency of soft-serve.
7. Harden (Optional): For a firmer ice cream, transfer the churned ice cream to an airtight container and freeze for an additional 2-4 hours, or until it reaches your desired consistency.
8. Serve: Scoop and enjoy your homemade pistachio ice cream!

2. Cookies and Cream Ice Cream Recipe

This classic flavor features a creamy vanilla base with plenty of crushed chocolate sandwich cookies.

Yields: Approx. 1 quart (4 servings) Prep time: 20 minutes Chill time: 4 hours to overnight Churn time: 20-30 minutes

Ingredients:

• 2 cups heavy cream
• 1 cup whole milk
• 3/4 cup granulated sugar
• 1/4 teaspoon salt
• 1 tablespoon vanilla extract
• 15-20 chocolate sandwich cookies (like Oreos), crushed

Equipment:

• Medium saucepan
• Large bowl
• Ice cream maker

Instructions:

1. Make the Base: In a medium saucepan, combine the heavy cream, whole milk, granulated sugar, and salt. Heat over medium-low heat, stirring occasionally, until the sugar is fully dissolved and the mixture is warm but not boiling.
2. Chill the Base: Remove the saucepan from the heat. Stir in the vanilla extract. Pour the mixture into a large bowl. Cover the bowl and refrigerate for at least 4 hours, or preferably overnight, until it is thoroughly chilled.
3. Prepare the Cookies: While the base is chilling, crush the chocolate sandwich cookies. You can do this by placing them in a Ziploc bag and crushing them with a rolling pin, or by pulsing them in a food processor until they are in irregular pieces. Some larger chunks are desirable for texture.
4. Churn the Ice Cream: Once the base is thoroughly chilled, pour it into your ice cream maker and churn according to the manufacturer’s instructions. This usually takes 20-25 minutes, until the ice cream is the consistency of soft-serve.
5. Add Cookies: During the last 5 minutes of churning, or when the ice cream is almost done, add the crushed cookies to the ice cream maker. Let it churn for another 1-2 minutes to incorporate them evenly.
6. Harden (Optional): For a firmer ice cream, transfer the churned ice cream to an airtight container and freeze for an additional 2-4 hours, or until it reaches your desired consistency.
7. Serve: Scoop and enjoy your homemade cookies and cream ice cream!

3. Mango Ice Cream Recipe

This recipe delivers a bright, fruity, and creamy mango ice cream, perfect for hot weather.

Yields: Approx. 1 quart (4 servings) Prep time: 15 minutes Chill time: 4 hours to overnight Churn time: 20-30 minutes

Ingredients:

• 2 cups fresh ripe mango (about 2-3 medium mangoes), peeled and diced
• 1 cup heavy cream
• 1 cup whole milk
• 1/2 cup granulated sugar (adjust to sweetness of mangoes)
• 1/4 teaspoon salt
• 1 teaspoon lime juice (enhances mango flavor and brightness)
• 1/4 teaspoon vanilla extract (optional)

Equipment:

• Blender or food processor
• Medium saucepan
• Large bowl
• Ice cream maker

Instructions:

1. Prepare the Mango Puree: In a blender or food processor, combine the diced fresh mango and lime juice. Blend until completely smooth.
2. Make the Base: In a medium saucepan, combine the heavy cream, whole milk, granulated sugar, and salt. Heat over medium-low heat, stirring occasionally, until the sugar is fully dissolved and the mixture is warm but not boiling.
3. Combine and Chill: Remove the saucepan from the heat. Stir in the mango puree and vanilla extract (if using). Pour the mixture into a large bowl. Cover the bowl and refrigerate for at least 4 hours, or preferably overnight, until it is thoroughly chilled.
4. Churn the Ice Cream: Once the base is thoroughly chilled, pour it into your ice cream maker and churn according to the manufacturer’s instructions. This usually takes 20-30 minutes, until the ice cream is the consistency of soft-serve.
5. Harden (Optional): For a firmer ice cream, transfer the churned ice cream to an airtight container and freeze for an additional 2-4 hours, or until it reaches your desired consistency.
6. Serve: Scoop and enjoy your refreshing mango ice cream!

Tips for all Ice Creams:

• Use High-Quality Ingredients: The better the ingredients, the better the ice cream.
• Chill Thoroughly: Don’t skip or shorten the chilling time for the base. A well-chilled base will churn into a creamier ice cream.
• Don’t Overfill Your Ice Cream Maker: Follow your manufacturer’s instructions for the maximum fill line.
• Store Properly: Store homemade ice cream in an airtight container in the coldest part of your freezer to prevent ice crystals from forming.
• Let it Soften: For best scoopability, let your ice cream sit out at room temperature for 5-10 minutes before serving.

Enjoy your delicious homemade ice creams!

Chocolate Strawberry Milkshake Recipe

Ingredients (for 2 servings):

• 2 cups vanilla or chocolate ice cream (about 4 large scoops)

• 1½ cups whole milk (adjust for desired consistency)

• 1/2 cup chocolate syrup (plus more for garnish)

• 1/2 teaspoon vanilla extract (optional)

• 4-6 fresh strawberries (plus 2 for garnish)

• Whipped cream (optional topping)

• Ice cubes (optional, for extra thickness)

• Chocolate shavings or sprinkles (optional)

• Striped straws (optional for serving)

Instructions:

1. Prepare Glasses:

   • Drizzle chocolate syrup along the inside of two tall glasses in a swirling pattern.

   • Place the glasses in the freezer for a few minutes while you prepare the shake to help the syrup set.

2. Blend the Milkshake:

   • In a blender, combine:

     • 2 cups ice cream

     • 1½ cups milk

     • ½ cup chocolate syrup

     • ½ tsp vanilla extract (optional)

     • 4-6 fresh strawberries (hulled)

   • Blend until smooth and creamy.

   • Add 1–2 ice cubes and blend again if a thicker shake is desired.

3. Serve:

   • Remove the glasses from the freezer.

   • Pour the milkshake into each glass carefully, maintaining the chocolate syrup design on the inside.

   • Garnish with a fresh strawberry on the rim of each glass.

   • Add a striped straw and optional whipped cream or toppings.

Tips:

• For a richer taste, use chocolate ice cream instead of vanilla.

• Use frozen strawberries for an extra cold and thick texture.

• Vegan/dairy-free option: Use plant-based milk and dairy-free ice cream.

Overnight Oats with Berries and Banana

This recipe is designed to be easily adaptable to your taste preferences.

Yields: 1 serving Prep time: 5-10 minutes (plus overnight chilling)

Ingredients:

• For the Overnight Oats:

  • 1/2 cup rolled oats (old-fashioned oats)
  • 1 tablespoon chia seeds (for extra thickening and nutrients)
  • 3/4 cup milk (dairy or non-dairy like almond, soy, oat, or coconut milk)
  • 1-2 teaspoons sweetener of choice (maple syrup, honey, agave nectar, or stevia, to taste)
  • 1/4 teaspoon vanilla extract (optional, but recommended for flavor)
  • Pinch of salt (enhances flavor)

• For the Toppings (as seen in the image):

  • 1/2 cup sliced strawberries
  • 1/4 cup fresh blueberries
  • 1/2 small banana, sliced
  • 1-2 tablespoons chopped peanuts or other nuts (pecans, almonds, walnuts) – Note: The image appears to show pine nuts or a similar light-colored nut, but peanuts are a common and delicious alternative.

Equipment:

• Jar or container with a lid (like a mason jar or a tall glass as shown in the picture)
• Spoon for mixing

Instructions:

1. Combine Oat Ingredients: In your jar or container, combine the rolled oats, chia seeds, milk, sweetener, vanilla extract (if using), and a pinch of salt.
2. Mix Well: Stir everything thoroughly until the oats and chia seeds are well combined and no dry spots remain. Make sure to scrape the bottom and sides to ensure everything is incorporated.
3. Chill Overnight: Cover the jar with a lid and refrigerate for at least 4 hours, or preferably overnight (8 hours or more). This allows the oats and chia seeds to soften and absorb the liquid, creating a creamy consistency.
4. Assemble with Toppings: In the morning, give the overnight oats a quick stir. If it’s too thick, you can add a splash more milk to reach your desired consistency.
   • Layer in your toppings as desired. The image shows:
     • A layer of sliced strawberries on top of the oats.
     • Then a sprinkle of blueberries and chopped nuts.
     • Finally, sliced banana on top.
5. Enjoy! Serve immediately and enjoy your nutritious and delicious breakfast!

Tips and Variations:

• Consistency: If you prefer thicker oats, add a bit more chia seeds or use slightly less milk. For thinner oats, add more milk.
• Sweetness: Adjust the amount of sweetener to your preference. You can also use ripe mashed banana for natural sweetness.
• Other Fruits: Feel free to substitute or add other fruits like raspberries, blackberries, mango, kiwi, or peaches.
• Protein Boost: Add a scoop of protein powder (mix it in with the wet ingredients before chilling) for an extra protein boost.
• Nut Butters: Swirl in a tablespoon of peanut butter, almond butter, or cashew butter for added flavor and healthy fats.
• Spices: Add a pinch of cinnamon, nutmeg, or cardamom for extra warmth and flavor.
• Meal Prep: You can prepare a few jars at the beginning of the week for quick and easy breakfasts throughout the week. They typically last 3-4 days in the refrigerator.

Enjoy your homemade overnight oats!

Banana Coffee Smoothie with Creamy Almond Milk

Energize your day with this delicious Banana Coffee Smoothie! It’s a perfect blend of rich coffee and creamy goodness to kickstart your morning.

Ingredients:
– ¾ cup cold strong brewed coffee
– ½ cup almond milk (or whole milk for a richer taste)
– 1 ripe banana
– 1 tablespoon honey or maple syrup (optional)
– A pinch of cinnamon (optional)

Instructions:
1. Brew strong coffee and let it cool to room temperature. For convenience, you can brew the coffee ahead of time and refrigerate it.
2. Peel the ripe banana and slice it into smaller pieces to make blending easier.
3. In a blender, combine the cold brewed coffee, almond milk, banana slices, and honey or maple syrup if you’re looking for a touch of sweetness.
4. If you enjoy a hint of warmth, add a pinch of cinnamon to the mix for flavor.
5. Blend all ingredients on high speed until smooth and creamy. Ensure that there are no lumps remaining.
6. Taste the smoothie and adjust sweetness as needed by adding more honey or syrup, then blend again briefly.
7. Pour the smoothie into your favorite glass, and if desired, garnish with a sprinkle of cinnamon on top. Serve immediately and enjoy!

Nutritional Information: This Banana Coffee Smoothie is a great source of energy, providing approximately 150-200 calories, along with healthy fats, carbohydrates, and essential vitamins from the banana.

Time: Preparation time: 5 minutes | Cooking time: 0 minutes

Berry Protein Power Smoothie

✅ Servings: 1

⏱ Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

• 1 cup mixed berries (fresh or frozen)

  • Blueberries, raspberries, strawberries – full of antioxidants and vitamin C.

• ½ banana

  • Adds natural sweetness and potassium for heart and muscle health.

• 1 tablespoon almond butter

  • Provides healthy fats and protein for satiety.

• 1 scoop protein powder (plant-based or whey)

  • Look for 15–25g per serving; choose unsweetened for fewer added sugars.

• 1 teaspoon chia seeds (optional)

  • Adds fiber, omega-3s, and keeps you full longer.

• 1 cup unsweetened almond milk (or milk of your choice)

  • Low in calories, great for blending.

• A few ice cubes (optional)

  • If you like it colder or are using fresh fruit.

‍ Instructions:

1. Add liquid first:
   Pour the 1 cup of almond milk into your blender. Starting with liquid helps everything blend smoother.

2. Add soft ingredients:
   Drop in the banana and almond butter.

3. Add berries and dry ingredients:
   Add your mixed berries, protein powder, and chia seeds if using.

4. Top with ice (if using):
   Add a few cubes if you’d like it chilled and thick.

5. Blend:
   Blend on high for 30–60 seconds until smooth. Stop and scrape down sides if needed.

6. Taste and adjust:
   If it’s too thick, add more almond milk. Want it sweeter? Add ½ teaspoon of honey or maple syrup.

7. Serve immediately:
   Pour into a tall glass or to-go cup. Enjoy!

Nutrition Estimate (per serving):

• Calories: ~300–350

• Protein: 20–25g (depending on protein powder)

• Carbs: 25–30g

• Fat: 10–15g

• Fiber: 6–8g

Healthy Weight Loss Bowl Recipe – Grilled Chicken Quinoa Bowl

Ingredients (Serves 2):

• 1 cup cooked quinoa (185g)

• 200g boneless skinless grilled chicken breast

• 1 medium avocado (150g)

• 1 cup chopped cucumbers (120g)

• 1 cup cherry tomatoes, halved (150g)

• 2 cups fresh spinach (60g)

• 1 tbsp olive oil (for dressing or cooking)

• 1 tbsp lemon juice

• Salt and pepper to taste

• Optional: chili flakes or a pinch of cumin for flavor

Instructions:

1. Cook quinoa according to package instructions. Let it cool slightly.

2. Grill chicken with a little olive oil, salt, and pepper until fully cooked (about 5–7 minutes each side).

3. Prepare veggies: dice avocado, slice cucumbers, halve tomatoes, and wash spinach.

4. Assemble the bowl: Layer spinach, quinoa, veggies, and chicken.

5. Drizzle with olive oil and lemon juice, then toss gently. Add seasoning to taste.

6. Serve immediately or chill for meal prep.

Estimated Nutrition Per Serving:

• Calories: ~500 kcal

• Protein: ~35g

• Carbs: ~30g

• Fat: ~25g

• Fiber: ~8g

✅ Why This Recipe Works for Weight Loss:

• High in protein → Helps maintain muscle mass and keeps you full.

• Healthy fats from avocado and olive oil → Supports metabolism and satiety.

• Fiber-rich veggies → Aids digestion and reduces cravings.

• Balanced macros → Supports energy while creating a calorie deficit.

Greek Chicken Gyros with Homemade Tzatziki
Recipe
Ingredients:
Chicken Marinade:
2 lbs. Chicken Breast, cut into pieces
1/4 cup Greek Yogurt
3 Tablespoons Fresh Lemon Juice
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Red Wine Vinegar
1 1/2 teaspoon Salt
1 teaspoon Pepper
2 teaspoons Oregano
Tzatziki Sauce:
1 1/2 cups Greek Yogurt
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Lemon Juice
1 Tablespoon Red Wine Vinegar
1-2 teaspoons Salt
1 Tablespoon Fresh Dill, diced
3 Garlic Cloves, finely diced
1 cucumber, grated and squeezed to drain
Greek Salad:
3 Tomatoes, diced
2 Cucumbers, peeled and diced
1/4 Red Onion, diced
2 Tablespoons Fresh Italian Parsley, diced
1 Tablespoon Extra Virgin Olive Oil
Salt and Pepper to taste
Feta Cheese
Serving:
4-6 Greek Pita Breads, Naan bread, or Flatbread
Directions:
Marinate Chicken: Combine chicken, yogurt, lemon juice, olive oil, vinegar, salt, pepper, and oregano in a bag. Marinate for at least 30 minutes, ideally 2-4 hours, or up to 24 hours.
Prepare Tzatziki Sauce: Mix yogurt, olive oil, lemon juice, vinegar, salt, dill, and garlic. Add the drained, grated cucumber. Adjust seasoning as needed.
Make Greek Salad: Combine tomatoes, cucumbers, red onion, parsley, olive oil, salt, and pepper. Toss well and adjust seasoning.
Cook Chicken: Grill the marinated chicken on skewers over medium heat, 5-7 minutes per side, or until fully cooked. Alternatively, cook in a skillet over medium-high heat, 8-10 minutes or until golden brown.
Assemble Gyros: Warm the pita breads, add cooked chicken, top with tzatziki sauce, Greek salad, and additional feta cheese if desired.
Prep Time: 45 minutes | Cooking Time: 10 minutes | Total Time: 55 minutes | Kcal: 350 | Servings: 6