Darling - Healthy Living: Recipes & Nutrition

Table of Contents Introduction..6 Acai Berry ....7 Acai pomegranate smoothie....8 Acai Banana Chocolate Bowl..9 Acai Juice.10 Apples ....11 Toffee Apples...12 Apple Pie Milkshake....13 Apple Detox Juice.14 Apricot ..15 Apricot & Strawberry Jam..16 Apricot & Raspberry Jam..17 Grilled Apricot with Brie, Prosciutto & Honey.18 Artichoke ..19 Parmesan Roasted Artichoke Hearts..20 Artichoke Dip.21 Artichoke Greek Salad..22 Asparagus Roasted Asparagus.24 Bacon Asparagus Dippers.25 Roasted Salmon Asparagus..26 Avocado .27 Avocado Tuna Salad..28 Avocado Pineapple Smoothie.29 Avocado Toast..30 Banana .31 Banana Lollies.32 Banana Toast.33 Banana Milkshake.34 Beans ..35 Beans & Toast..36 Bean Curry...37 Mixed Bean Salad.38 Blueberries ..39 Blueberry Pie Porridge..40 Blueberry Muffin Smoothie..41 Blueberry & Strawberry Sangria..42 Broccoli .43 Cheesy Broccoli..44 Hot n Spicy Broccoli...45 Broccoli Juice.46 Cabbage ..47 Cabbage Pea Salad.48 Cabbage Soup.49 Cabbage Juice..50 Cauliflower .51 Hot n Spicy Broccoli...52 Cauliflower Mac n Cheese..53 Cauliflower Pizza Bake..54 Chillies .55 Chilli Garlic Sauce.56 Chilli Pepper Soup.57 Homemade Chilli Salt..58 Coconut ...59 Coconut Granita..60 Coconut Smoothie.61 Coconut Lemon & Lime Juice.62 Cherry ..63 Cherry Cheesecake Dip...64 Cherry Chocolate Bites...65 Cherry Red..66 Garlic ..67 Homemade Garlic Butter.68 Homemade Garlic Mayonnaise..69 Garlic Chilli Chicken Wings..70 Grapes ..71 Grape Kabobs.72 Grape Smoothie73 Homemade Grape Juice...74 Grapefruit .75 Grapefruit Mimosa..76 Grapefruit Pavlova..77 Grapefruit Water...78 Guava ..79 Spicy Guava Bites...80 Guava Punch...81 Guava Spritzer82 Kale ..83 Crispy Kale & Pork..84 Kale Salad..85 Kale Chips..86 Kiwi .87 Kiwi Meringue Nests.88 Kiwi Smoothie...89 Kiwi Milkshake..90 Lemon ..91 Lemon Berry Cheesecake...92 Lemon Drop Cocktail..93 Homemade Lemonade94 Mango .95 Mango Ginger Cocktail...96 Tropical Mango Juice..97 Mango Dessert.98 Pineapple .99 Pineapple Sundae..100 Fireball Pineapple101 Pineapple Smoothie102 Pomegranate ..103 Homemade Pomegranate Juice..104 Pomegranate Smoothie.105 Pomegranate Fruit Salad.106 Raspberry Raspberry Lemonade...108 White Choc. Raspberry Cheesecake Bites.109 Raspberry Ice Cream..110 Strawberry ..111 Strawberry Smoothie..112 Strawberry Lemonade.113 Strawberry Spinach Salad.114 Spinach ..115 Spinach Salad...116 Creamed Bacon & Spinach..117 Cheesy Spinach Toasties.118 Tomato ...119 Tomato Soup.120 Grilled Romaine Caesar Wedge.121 Tomato Cucumber Avocado Salad.122 Watermelon .123 Mini Watermelon Cake..124 Watermelon Cocktail...125 Watermelon Lemonade..126 References..127 Introduction This book has been made in an effort to inform people about some statistics, benefits and facts about some of the fruits and vegetables that we all eat on a daily basis. I have included the top 10 facts/benefits for 30 fruits and vegetables along with 3 recipes for each one that are easy to make and taste great. Some recipes are healthy and good for those watching their weight but also there are some that are really tasty and would make as a good cheat meal. Nowadays being fit and healthy has become an international craze and there is so many people studying the back of every product they buy just to see how much calories, fat and sugar are in them. I believe this to be a good thing because it means people are taking an interest in where their food is coming from and being more food conscious instead of just eating something just because it tastes nice and is easy to make.

You can have a quick and easy meal made from fresh products that not only tastes great but is better for the body to consume. I hope you enjoy reading this book and hope you enjoy the recipes that are inside. Obviously if you have purchased this book you are interested in learning more about the foods you eat and also enjoy cooking. I hope you get some joy out of this book and experiment with your own recipes. For more information about recipes, fun facts or benefits please visit some of the websites I have cited at the end. Acai Berry Promotes good heart health Aids in weight loss Promotes good skin health Helps digestion due to its source of fibre Reduces irritation (particularly in the lungs) Improves cellular health Boosts the immune system Contains anti-aging effects Boosts energy by combating fatigue and exhaustion Encourages a healthy libido (especially in men) * Fun Fact Became popular in the USA when they were named as a superfood on the Oprah Winfrey show Per 100g

Calories		Calcium	2%
Fat	5g
Saturated Fat	2g
Carbs	4g
Fibre	2g
Sugar	2g
Protein	1g
Vitamin A	15%

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs
RECIPE
Acai Pomegranate Smoothie Ready in: 10 minutes
Serves: 1 person Ingredients 100 ml of frozen acai pulp or 1 tbsp of acai powder 2 tbsp of pomegranate juice cup of water banana 1 cup of frozen blueberries Preparation Put all ingredients into blender Blend until smooth Serve in a glass with a straw and enjoy
RECIPE
Acai Banana Chocolate Bowl Ready in: 10 minutes Serves: 2 people Ingredients 2 extra ripe bananas, peeled and frozen 2 x 100 ml packets of acai berries cup of frozen blueberries 2 tbsp cacao powder 1 tbsp maple syrup 1 tbsp almond butter tsp of cinnamon cup of coconut milk Grated dark chocolate Chia seeds Preparation Put acai berry packets, blueberries, cacao powder, maple syrup, almond butter, cinnamon and coconut milk into blender Blend until mix is smooth Pour mix into 2 bowls Top with sliced banana and chia seeds Finish with grated dark chocolate Serve and enjoy
RECIPE Acai Juice Ready in: 10 minutes, serves 1 Ingredients cup of coconut water cup of acai berry juice 4 fresh strawberries cup of chopped pineapple cup of fresh blueberries Preparation Peel and cut pineapple into chunks, discard peel In a blender, put coconut water, acai berry juice, strawberries, chopped pineapple and blueberries Blend mix until there are no chunks left Pour mix into a glass of ice Serve and enjoy
Apples Help prevent Alzheimers and Parkinsons disease Helps prevent constipation There are more than 7,500 varieties of apple Rich in fibre which helps the digestive system Useful in treating anaemia due to its rich source of iron Helps clean teeth and gums Stimulates the secretion of saliva and reduce the ability for bacteria to grow Help prevent heart disease by lowering the level of bad cholesterol in the body Help reduce appetite and over-eating Safe to eat for people suffering with type 2 diabetes * Fun Fact It takes about 36 apples to create one gallon of apple cider Per 100g

*based on a diet consisting of 2000 calories per day, may be higher or lower depending on calorie needs
RECIPE
Homemade Toffee Apples Next page