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Chocolate overnight oats

Chocolate overnight oats

(2 servings) Ingredients : 1 cup milk 1/2 cup plain low fat Greek yogurt 2 tablespoons cocoa 1/8 teaspoon salt 2 tablespoons maple syrup/honey/baking stevia/xylitol 1 cup old fashioned oats Directions:  Add all ingredients in a bowl and mix until combined Pour into a mug and cover Leave to set in the fridge overnight Enjoy it cold sprinkled with some nuts or warm it up in the microwave and top with a dollop of peanut butter. A healthy sweet treat for the morning...

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Birchers Muesli

Birchers Muesli

Birchers Muesli 2 Cups Rolled Oats 1 ¾ Cup (420ml) Milk ¼ Cup (60ml) Apple Juice 3 Tablespoons Lemon Juice 1 Apple, cored and grated with peel 1-2 Tablespoons Honey 1 ½ Cups Plain Yoghurt (I prefer using Double Cream Plain Greek Yoghurt) A dash of cinnamon Toppings: your favourite nuts, dried fruit, fresh fruit, toasted coconut etc. (try using only one serving fruit ie. ¾ Cup cut up fresh fruit or 1 Tablespoon Cut up Dried Fruit (eg. cranberries, raisins) Combine Oats, milk, apple juice and lemon juice and let sit overnight in the refrigerator. In the morning add the grated apple, honye, yoghurt, and cinnamon and mix well. Top with your favourite toppings and ENJOY!!      ...

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Hydration

Hydration

Hydration – a term used to indicate that a substance contain water “Hydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles,” says Larry Kenney, PhD, a professor of physiology and kinesiology. Drinking fluids serves a range of purposes in our bodies, such as removing waste through urine; controlling our body temperature, heart rate, and blood pressure; and also maintaining a healthy metabolism. The big questions is always, “How much water do we need to consume per day?” The answer to that is quite simple – drink enough fluid so that you urinate every 2-4 hours, and that your urine is light in colour . If you go through a day that you went to the bathroom at 8am and only again at 4pm with a dark coloured urine, you know you have not been drinking enough fluids during the day. Another guideline is to...

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Tuna Pie with Sweet Potato Topping

Tuna Pie with Sweet Potato Topping

In the week we rarely have time to cook complicated meals. This is a very easy tuna dish that can be made on your Sunday food prep day, and then portions of it can just be reheated on the days that you do not have time to cook dinner. It is a very balanced meal which can be enjoyed by itself (it contains protein, carbohydrates and fat) or it can be accompanied with a green side salad to up the veggies and fibre in the meal. Enjoy! Tuna Pie with Sweet Potato Topping 6 medium size sweet potatoes, peeled and chopped 1/4 cup milk 70g unsalted butter, chopped salt and pepper 1 onion/leek, thinly sliced 1 large carrot, chopped 2 sticks celery, chopped 1 tablespoon plain flour 300ml cream 2 x 185g cans tuna in oil, drained and roughly flaked 1 can corn kernels, drained 1/2 cup (60g) frozen peas 4 tablespoons grated Cheese 2 tablespoons finely chopped flat-leaf parsley Boil the sweet potatoes until tender. Mash the sweet...

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