Annelie s Almond Honey Vegetarian wheat free Power Bars. Smoothies

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1 cell physical address: 8 Ringwood Drive, Pinelands Annelie s Almond Honey Vegetarian wheat free Power Bars Great for breakfast on the go! 8 bars Active Time: 30 minutes Total Time: 1 hour (including chilling) Ingredients 2 cups old-fashioned rolled oats 1/4 cup slivered almonds 1/4 cup sunflower seeds 1 tablespoon flaxseeds, preferably golden 1 tablespoon sesame seeds 1/3 cup currants 1/3 cup chopped dried apricots 1/3 cup chopped golden raisins 1/4 cup creamy almond butter / Peanut Butter 1/4 cup Butter 1/4 cup brown sugar 1/4 cup honey 1/2 teaspoon vanilla extract 1/8 teaspoon salt 20g Pure Plant Protein Powder (Optional)(See note)* NOTE: Try Nutrilite Pure Plant Protein powder for a higher protein snack medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes. 4. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars. Nutrition Per serving : 244 Calories; 10 g Fat; 2 g Sat; 5 g Mono; 0 mg Cholesterol; 38 g Carbohydrates; 5 g Protein; 3 g Fiber; 74 mg Sodium; 313 mg Potassium Make Ahead Tip: Store in an airtight container at room temperature or in the refrigerator for up to 1 week or freeze for up to 1 month; thaw at room temperature. Smoothies Preparation 1. Preheat oven to 350 F. Coat an 8-inch-square pan with cooking spray. 2. Spread oats, almonds, sunflower seeds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a large bowl. Add cereal, currants, apricots and raisins; and protein powder. Toss to combine. 3. Combine almond or peanut butter, sugar, honey, vanilla and salt in a small saucepan. Heat over Smoothies and juices are a delicious and nutritionally satisfying way to start your day. Here are some benefits of drinking your breakfast that you might not be aware of! Not only do they provide one of the easiest ways to naturally get your daily dose of vitamins from real fruits and veggies, but consuming them first thing in the morning in liquid form allows your body to digest them easier. When the fruits and veggies are blended up, it

2 takes a step away from your stomach of breaking them down and with an empty stomach the nutrients are more likely to be absorbed by your body than pass through. Try adding spinach to your smoothie for an extra serving of leafy greens. Smoothies also allow you to get a hefty dose of protein to start your day. Some experts swear by consuming a high protein breakfast with weight loss. Additionally, if you workout in the morning, a smoothie is the perfect post exercise meal thanks to delicious tasting protein powders. My favorite is Nurilite Plant protein powder They keep you feeling full and energized until lunch. The volume of a smoothie is satisfying and will fill up your stomach so that you are not left wanting more. For extra fiber, add a tablespoon of c flax seeds or alfalfa sprouts to help you feel satiated. Having a liquid at breakfast is also beneficial for your digestion. When you first wake up, your stomach is still finishing digesting the previous days food intake. Rather than shocking it right away with a challenging meal to digest, a smoothie allows it to have a little break and finish it s job of eliminating waste if it wasn t already. 3 Tips for making Smoothies Put the liquid in first. Surrounded by water or juice, the blender blades can move freely. Next, add your greens, with chunks of fruit or vegetables going into the pitcher last. Start slow. If your blender has speeds, start it on low to break up big pieces of fruit, then work your way up to high for a puree. For blenders with function buttons, pulse a few times before switching to puree mode. Thicken with ice. Added too much juice or coconut milk? Toss a few cubes in the blender and voilà! (DEMO) Smoothie Recipes Berry Breakfast smoothie Ingredients 1/4 cup old-fashioned rolled oats 1/2 cup frozen or fresh blueberries 1/2 cup plain low fat yogurt 1/2 cup ice 2 tablespoons brown sugar 1/4 to 1/2 teaspoon grated fresh ginger Directions Place the oats and ½ cup water in a blender. Let soak until the oats have softened, about 15 minutes. 1. Add the blueberries, yogurt, ice, sugar, and ginger. 2. Blend until smooth and frothy. Banana-Pineapple Smoothie 1 cup pineapple 1-2 celery stalks 2 cups fresh baby spinach (or other leafy green) 1/2 cup water Calories: 217 Fat: 0.8g (grams) Protein: 4.4g Carbs: 54.9g Calcium: 15% Vitamin A: 92% Vitamin C: 158% Banana-Papaya Smoothie 1 papaya 2 cups fresh baby spinach (or other leafy green) 1 small vine tomato 1/2 1 cup water Banana-Strawberry Green Smoothie 1 cup whole strawberries 2 cups fresh baby spinach (or other leafy green) 1 small vine tomato (optional) 1 celery stick 1/2 1 cup water DEMO: Tomato Gazpacho Serves grams tomatoes, red ripe, seeded and diced 2 red peppers, roasted and diced 1 small red onion, diced 2 stalks celery, diced 1 large cucumber, deseeded and diced 1 teaspoon garlic, minced 1/4 cup red wine vinegar 2 cups organic vegetable stock pinch cayenne 1 teaspoon cumin Method Mix diced tomato, peppers, red onions, celery, cucumber and garlic in a blender. Add vinegar to the blender and puree until smooth. Add the stock, cayenne and cumin to the blender. Blend. One can sieve at his point if you prefer a smooth texture. Season to taste. Chill overnight. Garnish with finely diced cucumber. Nutritional breakdown per portion Energy 84 kcal (352kJ) Carbohydrates 15g Protein 5.6g Fat 0 ( 3 vegetable portions)

3 Meal-size salads Cooked meats such as chicken, beef, pork, tuna, smoked salmon or mackerel, bacon or cubed deli ham: packed with protein and thus amino acids and keep you full for longer. Try: Classic Tuna Salad If you are trying to 'lighten up' your evening meals without missing out, a substantial salad is the way to go. Packed with the right ingredients, it will be surprisingly filling and of course packed with all the right nutrients. Start off with a classic salad (think Greek or green) and add a couple of ingredients you don't normally associate with a salad as a side, and voila, you have a main. INGREDIENTS THAT BULK UP A SALAD 1.Beans, lentils and chickpeas: full of fibre, protein, B vitamins and all low-gi, so will keep you full. Soya beans are the only complete protein, i.e., provide all 9 essential amino acids needed for a million processes, including energy production and mood regulation. (DEMO) LENTIL, CORIANDER AND CHILLI SALAD WITH WARM CAULIFLOWER FLORETS 2 x 400 g cans lentils, drained and rinsed 200 g cauliflower florets, blanched 2 fresh chillies, finely chopped ½ cup chopped coriander ½ cup chopped chives 1/3 cup olive oil sea salt and freshly ground black pepper fat free plain yoghurt, for drizzling 350 g fresh tuna 2 T olive oil 1/2 cup flat leaf parsley 4 spring onions,chopped 1 1/2 cups Bulgarian yoghurt 2 t Dijon mustard 1 clove garlic, crushed juice of 1 lemon 24 baby potatoes 150 g green beans, blanched 1 cup kalamata olives, crushed 3 eggs, hard-boiled sea salt and freshly ground black pepper Cooking instructions: Cut the tuna into cubes. In a hot pan over a high heat, sear in the olive oil for 3 minutes. Add the parsley and spring onion to the yoghurt, along with the mustard, garlic and lemon juice. Mix thoroughly. Toss the tuna in the yoghurt dressing until coated. Cook the baby potatoes in a saucepan of rapidly boiling water until tender, then drain. Halve the potatoes and arrange on a platter along with the crisp green beans and dressed tuna. Scatter over the olives and finely grate the eggs onto the salad. Season to taste and serve. Per serving: kj, 32.4 g protein, 29.9 g fat, 38.8 g carbs Grains such as pasta, rice, cous cous, barley wheat and quinoa: all provide important carbohydrates and quinoa is wheat and gluten free, low GI and a good source of iron and calcium. Cooking instructions: Add the lentils, cauliflower, chilli, coriander and chive, lemon juice and olive oil to a bowl and mix to combine. Season to taste, drizzle over the Greek yoghurt and serve.

4 Fattoush (Lebanese crumbled Bread salad with Sumac and Pita Chips) 2 toasted tortillas/ Pita breads garlic salt sumac olive oil 1 salad packs or 1 whole lettuce shredded tomatoes mint leaves, chopped Cucumber 1 clove 1 tsp 5ml 125ml 2 packs 250ml 1/2 cup 1 cup flat leaf parsley ½ cup Thinly sliced onion ½ cup Preheat oven to 200C. (To toast pitas or Tortillas) For Dressing: Mash together chopped garlic and salt in a mortar and pestle or side of a knife. Put garioc salt paste in a small bowl, then add lemon juice and Sumac. Whisk in olive oil and set aside. Cut whole wheat pita into strips about 2 cm and arrange on a baking sheet. Bake until crisp (or toast whole tortillas) Combine leaves, chopped tomatoes, onions, cucumbers, mint, and parsley. Add half the dressing and toss, then add crumbled pita or tortilla and toss again with more dressing. (You may not use all the dressing but the salad should be quite wet) Let salad sit for a few minutes to let flavours blend and to let the pita chips absorb some of the dressing. To serve, arrange salad on individual plates and sprinkle witha little bit more Sumac) Eggs: soft boiled works great Eggs contain naturallyoccuring Vitamin D and their high sulpher is great for hair and nails. Try: Ham and Egg Salad, Salmon and avocado salad with soft boiled eggs Cheese: Feta comes to mind first, but blue cheese goes exceptionally well with cabbage, or try a slice of goat's cheese with beetroot, shaved Parmesan over iceberg lettuce, mozzarella - legendary with nectarines or tomatoes and basil pesto or Cheddar or Gouda sliced into small blocks and tossed in a salad with baby leeks and red onion. Try: Blue cheese and Polenta Salad Smoked Chicken and Grilled Nectarine with goats milk cheese and rocket Nuts & seeds: We really don't use these enough and there are so many to choose from. Cashews, peanuts, walnuts, pecans and almonds, preferably raw or dryroasted with not too much salt added.. For seeds there are poppy, sesame, pumpkin, sunflower and chia (from a flowering mint and available from health stores). Nuts and seeds are both great sources of protein, minerals and good fats and can actually prevent heart disease, weight gain and the accumulation of LDL cholesterol. DEMO Chinese Cabbage Salad 2-4 baby cabbages shredded 250ml mange tout peas cut smaller 10 spring onions 250ml sliced almonds 250ml sunflower seeds 1 pkt 2 min noodles (discard flavorant) ¼ cup olive / canola oil 2 tablespoons ml sugar 2 tablespoons ml white wine vinegar 15ml Soya sauce 1 chicken stock cube Combine cabbage mange toute and spring onion Break up noodles and toast them with seeds and nuts Dressing: Whisk oil, sugar, vinegar, soy sauce, and chicken stock in a small jug Season toast with salt and pepper Sprinkle the seeds and noodles on top of the cabbage Dress and toss salad 20min before serving ENJOY!! The calcium is essential for healthy bones and teeth and the other essential minerals, such as zinc, for skin health and to support the immune system.

5 DESSERT For all the dessert lovers, here is a simple healthy dessert made from berries that are in season now. Berry Dessert Serves 6 1 serving= 1 ½ carbohydrate/fruit serving, and 1 dairy/protein serving 250g low fat cottage cheese 80ml sugar 1 x 175ml berry yogurt 2 eggs separated 15ml gelatin 60ml cold water 5 ml vanilla essence pinch of salt 1x 410g tin berries or 200g frozen berries 10ml corn flower Beat the cottage cheese, sugar, yogurt and egg whites until smooth with an electric beater. Soak the gelatin in water and let it dissolve slowly over a low heat or microwave for 10 seconds on high until dissolved completely. Add the gelatin slowly to the mixture while beating. Add vanilla essence. Beat the egg whites until stiff and fold into cheese mixture with a metal spoon. Pour into serving dish and leave to set. (about 45min) Drain the fruit as soon as the cheese mixture has set. Mash the fruit a little and keep the syrup separate. Mix the corn flower into the syrup and stir until smooth. Heat the mixture until thickened. Leave to cool Mean time, arrange the fruit over the dessert. Pour the thickened fruit juice over just enough to cover the fruit. Discard the rest. Replace in fridge until dessert has set completely. Serve.