Author: nichenosh

Ingredients:

1 cup of couscous

1 chicken stock cube

1 cup of boiling water

1 tablespoon of olive oil

1/4 slice of lemon with the rind/peel

1/4 teaspoon / 1.25ml of honey

salt and pepper to taste

Utensils:

Kettle

Bowl to fit couscous

Measuring jug

Mug

Knife or grater

Measuring Spoons

Fork

How to:

Boil water

Place cube of chicken stock into measuring jug

Add boiling water

Stir until chicken stock cube is dissolved

Place couscous in bowl

Add boiling chicken stock water to the couscous

Let stand for about 2 minutes or until water has been absorbed

Fluff couscous with fork

Mix olive oil, juice of the quarter lemon, a dash of salt and pepper and honey in the mug

Add lemon rind to the mug by using knife or grater and stir together with fork to make a dressing

Pour dressing over couscous

Enjoy

Hint:

You may like to add pine nuts or slivered almonds to the couscous to add a little crunch.

You can add herbs such as oregano or thyme if desired.

There is enough for 2 people, so you can store half the couscous in an airtight container in the fridge for the next day.  Just reheat in the microwave for about 40 seconds or enjoy cold.

Ingredients:

1 cup of coconut water

1 cup of fresh or frozen mixed berries such as strawberries/blueberries/raspberries/blackberries

1 chopped and frozen banana

1 teaspoon honey

Utensils:

Blender

Measuring cup

Teaspoon

How to:

Place all ingredients into blender

Make sure lid is tight

Blend until smooth

Hint:

You can buy bananas when ripe, then peel and chop into pieces.  Store in a reusable zip lock bag in the freezer.  Ready to use for your next smoothie.

You can do the same for fresh berries too.

Ingredients:

2 x eggs

1 tablespoon milk

1 tablespoon grated cheese

1 tablespoon croutons

Utensils:

Microwave safe mug/small bowl

Fork

Microwave

How to:

Crack eggs into mug/bowl

Whisk with fork

Add milk

Whisk again

Place in microwave for 40 seconds

Take out of microwave

Stir gently

Place in microwave for 20 seconds

Take out

Sprinkle cheese

Add croutons

Wait 30 seconds – it may be hot

Hint:

Microwave times may vary, so use the 40 and 20 seconds as a guide.

You can add as much or as little cheese and croutons as you like.

You could add herbs such as basil/parsley, or chopped tomatoes to the recipe as well.  This can be added with the whisked egg and milk.

Croutons can be found in supermarkets usually where the salad dressings are stocked.

If you are feeling adventurous, you could make your own croutons, by slicing stale bread into cubes, placing in a microwave safe dish, tossing them in a dash of olive oil and zapping them in the microwave for about 3 minutes.

Ingredients:

125ml almond milk

150g tub of vanilla yoghurt

2 tablespoons of Sustagen Dutch Chocolate powder

1 tablespoon vanilla protein powder

tiny dash of natural peppermint extract

Kitchen Utensils:

Blender

Measuring Cup

Tablespoon

How To:

Throw all ingredients into the blender

Make sure lid is on securely

Blend until smooth

Pour into a glass

Hint:

Ensure you only add a tiny dash of peppermint extract – it’s quite strong

Sustagen Powder can be found in supermarkets and chemists.  It tastes delicious, it can be added to many recipes and adds nutritional value to the shake.

Ingredients:

1 x chopped & cored apple – I used Golden Delicious

200ml almond milk

150g/250g of vanilla yoghurt or fruche

1 x chopped/frozen banana

15g plain oats

dash of honey

sprinkle of cinnamon

Kitchen Utensils:

Blender

How to:

Throw all ingredients into the blender

Make sure lid is on securely

Blend until smooth

Pour into a glass

Sprinkle extra cinnamon on top if desired

Hint:

You can use a fresh banana if you want, but frozen bananas add a creamy texture….yum

You could buy bananas that are already ripe and are usually cheaper. Then cut up into pieces, place in a zip lock bag and freeze ready for a delicious smoothie.

Ingredients:

1 x ripe pear washed and cut into 8 wedges – core removed

1 x chopped frozen banana

150g tub of vanilla yoghurt

200ml almond milk

dash of honey

sprinkle of cinnamon

Kitchen Utensils:

Blender

How to:

Throw all ingredients into the blender

Make sure lid is on securely

Blend until smooth

Pour into a glass

Sprinkle extra cinnamon on top if desired

Hint:

You can use a fresh banana if you want, but frozen bananas add a creamy texture….yum

You could buy bananas that are already ripe and are usually cheaper. Then cut up into pieces, place in a zip lock bag and freeze ready for a delicious smoothie.

You can peel skin from the pear if desired.  This will give the smoothie a slightly smoother texture, although leaving the skin on increases nutrient content.

Enjoy