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Lifestyle Tips

Easy & Healthy Recipes for an Active Lifestyle

Sonia’s Super Salad

Ingredients:

  • Two handfuls of kale
  • Half an avocado
  • Half a lemon
  • One carrot
  • One stalk of celery
  • 1 Tbsp of mint
  • 1 tsp of cilantro
  • 1 TBSP of peanuts
  • 1 Cooked beet
  • 1 Tbsp olive oil
  • 1 Tbsp sesame oil
  • 1 Tbsp soy sauce or Tamari
  • 1 tsp honey (raw is best)
  • 1 tsp grated, fresh ginger
  • 1 clove of garlic, crushed

Directions:

Chop the carrot, celery, herbs and beet. Slice the avocado. Place the kale in a bowl, and put the chopped vegetables on top. Set aside. Mix the oils, lemon, honey, grated ginger and garlic. Pour on the salad. Top with crushed peanuts. Cheers to good health!


Honey: Contains antioxidants and helps anti-bacterial properties to help immune strength. Raw, local is best!
Ginger: Aids in digestion and has anti-inflammatory and antioxidant properties.
Carrots: Good source of fiber, Vitamin A, Beta Carotene, and Vitamin K.
Avocado: Great source of Vitamins K & C, potassium and folate.
Peanuts: High in Omega3 fats.
Mint: Helps with digestion.
Kale: Good source of fiber, Vitamin A, C, K Iron and Calcium.

Bedtime Golden Tea

Ingredients:

  • 1/2 cups of coconut milk
  • 1 teaspoon Turmeric
  • 1/4 teaspoon Cinnamon
  • 1 teaspoon raw honey
  • Tiny piece of fresh, peeled ginger root
  • Chamomile tea (either bag or 1 Tbsp loose in tea ball)
  • 1 cup hot water

Directions:

Boil water in a small sauce pan. Once boiled, steep the chamomile tea and ginger root for 3-5 mins. Discard tea and ginger. Add coconut milk, spices and honey. Mix and enjoy for a calming and nurturing tea before bed.


Coconut Milk: High in protein, Manganese, Copper and Magnesium.
Chamomile: A calming herb to help people sleep.
Honey: Contains antioxidants and helps anti-bacterial properties to help immune strength. Raw, local is best!
Ginger: Aids in digestion and has anti-inflammatory and antioxidant properties.
Turmeric: Has anti-inflammatory and antioxidant properties.

ENERGY BOOSTING CHIA PUDDING

Ingredients:

  • 1/2 cup chia seeds
  • 2 cups light coconut milk
  • 3 Tbsp Full fat Greek yogurt
  • 1Tbsp honey (optional)
  • 1/2 seedless clementine orange sliced
  • 1/2 kiwi sliced
  • Handful of raspberries
  • Handful of blueberries
  • Sprinkle of coconut flakes (optional)

Directions:

Combine chia seeds, coconut milk, yogurt and honey in a bowl. Cover bowl and place in the refrigerator. Wait 4 hours or overnight. Serve with fruit on top.


Chia seeds: High fiber, omega-3 fats, protein, vitamins and minerals.
Blueberries: Contain Vitamin C, K and Manganese.
Raspberries: Contain Vitamin C, fiber and Manganese.
Kiwi: Contains almost 20 vital nutrients, including Vitamin A, C, E, and K.
Clementine oranges: contain Vitamin C.
Coconut Milk: high in protein, Manganese, Copper and Magnesium.

Sonia’s PB + Avocado Toast

Ingredients:

  • One slice of wholemeal toast
  • 1/2 and avocado, sliced
  • Sugar-free peanut butter
  • A squeeze of lime
  • Dried chili flakes (optional)
  • Crushed peanuts (optional)

Directions:

Spread peanut butter over toast in an even layer to cover. Add thin slices of avocado on top. Squeeze a bit of lime juice over the avocado and top with dried chili flakes and/or crushed peanuts to taste. Enjoy!


Avocados: Source of monounsaturated fatty acids and are rich in vitamins, minerals, fiber, phytosterols and polyphenols.
Peanut butter: Good source of protein.
Lime: Adds Vitamin C.

Immune Booster Drink

Ingredients:

  • 1 Tbsp honey
  • 1/2 lemon, juiced
  • Fresh ginger, grated
  • Hot water

Directions:

Grate fresh ginger, 1/2 teaspoon for lighter flavor or a full teaspoon for stronger flavor, in to a pot of hot water. Add juice from half a lemon and honey. Stir and let simmer for 1-2 minutes. Pour into a mug for a warm, comforting drink that also helps you stay healthy and boosts your immune system!


Honey: Contains antioxidants and helps anti-bacterial properties to help immune strength. Raw is best!
Lemon: Good source of Vitamin C, potassium and B complex Vitamins.
Ginger: Aids in digestion and has anti-inflammatory and antioxidant properties.
Hot Water: Beneficial for intestines and digestion.

Sonia’s Jeweled couscous

Ingredients:

  • 1/2 lemon, juice + zest
  • 4 scallions, sliced
  • 1/2 cup pomegranate seeds
  • 1/4 cup sliced almonds
  • 1 cup jeweled couscous
  • 1/2 cup vegetable stock
  • handful of fresh mint
  • handful of fresh parsley
  • 1 Tbsp olive oil

Directions:

Put couscous in a large bowl and add boiling vegetable stock and stir well. Cover the bowl with a plate and let steam for 5 minutes. Next, chop scallions, mint, and parsley into small pieces. Once the couscous has steamed, add scallions, mint, parsley, pomegranate seeds and almonds to the bowl. Stir in the lemon juice, zest and olive oil. Serve as a side dish or great for a packed lunch!


Couscous: Good source of fiber and protein
Mint & Parsley: Help with digestion (and freshens breath!)
Pomegranate: Natural immune booster with Vitamin C & K
Almonds: Contain healthy fats, fiber, and protein
Lemon: High source of Vitamin C

Sonia’s Super Noodles

Ingredients:

  • A handful of thin or fine noodles uncooked (we used rice noodles, but egg noodles work too)
  • 1 Tbsp smooth peanut butter
  • 1 tsp olive oil
  • Dried chili flakes
  • 1/2 tsp ginger puree
  • 1/2 tsp Turmeric
  • 4-5 ears of baby corn
  • 4-5 sugar snap peas
  • 1/4 carrot thin sliced
  • 1 spring onion, sliced
  • 1 1/2 cups vegetable broth
  • 1/4 cup coconut milk
  • 1 Tbsp crushed peanuts
  • 1 Tbsp chopped cilantro (optional)

Directions:

Bring the vegetable broth to a boil. Add the peanut butter, olive oil, coconut milk and ginger. Heat through. Take the soup off the heat. Put the noodles in a large bowl. Pour the soup broth over the noodles. Place the veggies on top. Put a plate over the bowl to cover. Wait 5 mins. Serve with a bit of chili flakes and enjoy!


Peanut butter: High in Omega3 fats.
Coconut Milk: High in protein, Manganese, Copper and Magnesium.
Carrots – Good source of fiber, Vitamin A, Beta Carotene, and Vitamin K.
Spring Onions – High in Vitamins C and K.
Sugar Snap Peas – High in Vitamin C.

Sonia’s Instant Noodle Soup

Ingredients:

  • A handful of thin or fine noodles uncooked (we used egg noodles)
  • 1 Tbsp tahini paste
  • 1 tsp sesame oil
  • 1 Tbsp soy sauce
  • Dried chili flakes
  • 1/2 tsp ginger puree
  • 1 Tbsp edamame beans
  • 1 spring onion, sliced
  • 1 3/4 cups vegetable broth
  • Handful of stir fry mixed vegetables (from pre-packed bag with items like carrots, broccoli, snow peas)

Directions:

Bring the vegetable broth to a boil. Add the tahini, sesame oil, soy sauce and ginger. Take the soup off the heat. Put the noodles in a large bowl. Pour the soup over the noodles. Place the veggies on top. Put a plate over the bowl to cover. Wait 5 mins. Serve with a bit of chili and enjoy!


Tahini: High in minerals, Calcium, E and B Vitamins
Edamame beans: High in protein, fiber and Vitamin C

Immune Boosting salad

Ingredients:

  • 1/2 red pepper, chopped
  • 1/2 yellow pepper, chopped
  • 1 cup black beans
  • 2 cups romaine lettuce, chopped
  • 2 Tbsp green onions, sliced
  • 1/2 cup cucumber, sliced
  • 1/4 cup carrot, sliced
  • 1 Tbsp sunflower seeds (optional)
  • 1 Tbsp orange juice
  • 1 Tbsp Olive oil
  • Pinch of cumin
  • Salt and pepper to taste

Directions:

Combine orange juice, olive oil and pinch of cumin in a small bowl. In a separate dish, mix all vegetables and black beans. Pour dressing over the salad and season with salt and pepper. Yum! This recipe is packed with vitamins and so easy to make.

Black Beans – Full of fiber, potassium, folate, and Vitamin B6
Red peppers – High in Vitamin C, Vitamin B6 and antioxidants
Yellow peppers – High in Vitamin C
Carrots – Good source of fiber, Vitamin A, Beta Carotene, and Vitamin K
Romaine lettuce – Good source of Vitamin A, C, K
Cucumber – Helps with hydration, potassium, Vitamin K
Oranges – High in Vitamin C
Green onions – High in Vitamin C and K
Sunflower seeds – Plenty of Vitamin E, Selenium and Magnesium

Vegetable Soup

Ingredients:

  • 1 cup onions, diced
  • 1 cup carrots, chopped
  • 2 cloves garlic, minced
  • 1 potato, diced
  • 1 cup tomatoes, diced
  • 1 can cannellini beans
  • 1 L vegetable stock
  • 1 Tbsp tomato paste
  • 1 handful pasta (like orzo)
  • Mixed Italian herbs
  • Grated Parmesan cheese
  • Dried chili flakes (optional)
  • Olive oil

Directions:

Heat a generous splash of olive oil in a sauce pan or pot. Add onions, garlic, potatoes, carrots and herbs. Sautée for 3-5 minutes until vegetables start to soften; add tomatoes and cook a few more minutes. Add vegetable stock, cannellini beans, tomato puree, pasta and chili flakes (if desired) to the pot. Simmer on medium heat for 10 minutes. Serve and garnish with grated parmesan cheese. Yum!


Cannellini Beans: Good source of antioxidants and are detoxifying
Carrots: High in Vitamin C, Potassium and B Vitamins
Tomatoes: Full of Beta Carotene, Vitamin E and other nutrients
Onions: High in Vitamin C and a good source of fiber

Homemade Granola

Ingredients:

  • 2 cups oats

  • 1/2 cup pumpkin seeds

  • 1/4 cup coconut

  • 1/4 cup dried mango

  • 1/4 cup raisins

  • 1/2 cup walnuts

  • 1 Tbsp sesame seeds

  • 1/4 cup flaked almonds

Directions:

Preheat oven to 300°F. Put oats on a baking tray and bake for 15 minutes. Take the tray out and add smashed walnuts and pumpkin seeds. Bake for 10 minutes. Add almonds and coconut then bake for another 5 minutes. Add dried mango and raisins and serve!

Granola can be served with a tsp of honey and yogurt for a healthy breakfast or snack. 

Or, put Granola into sterilized jars and add a gift tag for a DIY holiday gift.


Nuts: High in Omega3 fats
Mango: Great source of Vitamin E

Seeds: Full of magnesium

Sonia’s Peach Salad

Healthy Peach Salad Recipe

Ingredients:

  • 2 handfuls of arugula leaves
  • 2 pieces of goat cheese slices
  • One peach, sliced
  • Handful of walnuts
  • 1/4 orange, wedged
  • One Tbsp olive oil

Directions:

Place arugula leaves in a spread on a plate. Add sliced peaches on top of arugula in a layer. Add crumbled goat cheese and walnuts to top. Mix olive oil and the juice from an orange wedge to make a quick dressing. Sprinkle mixture on top of your salad for a healthy and nutritional salad!


Arugula: Source of Vitamins A, K, and C.
Peaches: Good source of immune boosting antioxidants as well as Vitamins A and C.
Goat Cheese: High in Vitamin B and Selenium.
Walnuts: Great source of omega-3 fats.
Olive Oil: Rich in antioxidants and healthy fats.
Oranges: High in Vitamin C.

Sonia’s BERRY BOWL

Ingredients:

3/4 cup greek yogurt
1 Tbsp almond flakes
Blueberries and raspberries (or strawberries)
1 Tbsp coconut flakes
1 tsp honey

Directions:

Mix the yogurt, honey and coconut together in a bowl. Add the blue and red berries on top as an American flag. Place almond flakes in between the red stripes. Enjoy!

 

Yogurt: Is a probiotic, a source of protein, and contains Vitamin B2, B12, Calcium and Potassium.
Blueberries: Contain Vitamin C, K and Manganese.
Raspberries: Contain Vitamin C, fiber and Manganese.
Almonds: Contain healthy fats, fiber, and protein
Honey: Contains antioxidants and anti-bacterial properties to help immune strength. Raw is best!

Spicy Nut Snack Mix

Ingredients:

  • 1 cup each of walnuts, pecans and almonds

  • 2 Tbsp olive oil

  • 1/2 tsp paprika

  • 1/2 tsp chili powder

  • 2 Tbsp Rosemary
  • Salt and pepper

Directions:

Preheat oven to 300°F. Finely chop the rosemary and put into oil in a pan. Heat for a couple of minutes. Add in the paprika, chili powder and nuts to the pan and cook a bit more. Season to taste with salt and pepper. Spread the coated nuts on a baking tray and bake for 15 minutes. Remove from the oven and let nuts cool. Enjoy!

Perfect for an afternoon snack or add nuts in a sterilized jar with a gift tag for easy, homemade holiday treats!


Nuts: High in Omega3 fats
Rosemary: Contains antibacterial and antioxidant acids

Paprika: High in Vitamin A

SAVORY Pumpkin Spice Soup

Ingredients:

  • 1 small Sugar Pumpkin (about 2lbs)
  • 1 head of garlic
  • 3/4 inch piece of fresh ginger, grated
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 can light coconut milk
  • 15 oz vegetable stock
  • Olive oil

Directions:

Preheat oven to 360° F. Chop the pumpkin into large pieces, including the rind and remove any seeds. Place pumpkin into a large roasting pan and drizzle with olive oil. Place head of garlic in foil and add olive oil on it before wrapping up in foil and placing in the pan with the pumpkin. Roast pumpkin and garlic until pumpkin rind is soft and able to be pierced easily with a fork (Roughly 30-45 min). Next, remove the pumpkin pulp from the rind and place cooked pumpkin into a large pot with vegetable stock and 10 oz of water. Add garlic once removed from the foil and outer shell. Bring to a boil. Add coconut milk, nutmeg, cinnamon and grated ginger to the pot and blend until all ingredients form a smooth soup. Add chili flakes and pumpkin seeds for garnish. Enjoy!


Pumpkin: Great source of Vitamins A and C, beta-carotene, and potassium.
Garlic: Contains Vitamin B6, Selenium, and Manganese.
Coconut Milk: Dairy-free alternative high in potassium and fiber.

Cinnamon Cashew Almond Butter

Ingredients:

  • 1.5 cups raw, unsalted cashews
  • 1 cup raw almonds
  • ½ tsp cinnamon
  • ¼ tsp vanilla extract
  • 1 tsp honey (optional)
  • 1 Tbsp olive oil

Directions:

Place nuts in one layer on a cookie sheet. Bake in oven at 325 degrees for 10-15 minutes, tossing halfway through. Put all ingredients into the food processor and blitz until smooth. This may take a while. Store nut butter in a mason jar or tupperware in a cool, dry place.


Nuts: High in Omega3 fats
Cinnamon: High in anti-oxidants, manganese and fiber

Baked Avocado

Ingredients:

  • 1/2 ripe avocado
  • 1 egg
  • 1-2 tsp blue cheese, crumbled
  • 2 tsp walnuts, chopped

Directions:

Preheat oven to 350° F. Cut an avocado in half, put the avocado in a ramekin or small oven safe dish, top with an egg, crumbled blue cheese and walnuts. Bake for 15 mins (shorter or longer depending on desired consistency). Season with salt and pepper. Enjoy for breakfast or an afternoon snack!


Avocado: Great source of Vitamins K & C, potassium and folate
Eggs: Full of protein and Vitamins A, B, D and Iron
Walnuts: High in omega3 fats
Blue Cheese: High in protein and Vitamin B12, so a small serving is good for an occasional treat

French BREAD PIZZA

Ingredients:

  • French bread, cut in half length ways

Pizza Sauce:

  • 1/2 cup good quality chopped tinned tomatoes (with all excess liquid drained)
  • 1 1/2 tablespoons of tomato purée
  • 1 tsp reduced sugar ketchup
  • 2 Tbsp of extra virgin olive oil
  • Dried mixed Italian herbs
  • Salt and pepper to taste

Toppings: (can be anything of your choice)

  • Sliced onion
  • Sliced mushroom
  • Sliced bell peppers
  • Roughly chopped jalapeño peppers
  • Mozzarella cheese or cheddar

Directions:

1. Preheat oven to 350 degrees
2. Mix all the ingredients for the sauce together and smear the sauce over the French bread.
4. Add the toppings as you like and sprinkle the cheese on top.
6. Place in the oven for 7 mins until cheese has melted.
7. Serve and enjoy!


Tinned Tomatoes: High in fiber and lycopene (absorbed better when eaten with a fat like cheese and olive oil!)
Mushrooms: Contain potassium, Vitamin D, and selenium.
Bell Peppers: Red peppers are high in beta-carotene, Vitamin C, and anti-oxidants.
Onion: Immune boosters high in Vitamin C, manganese, and anti-inflammatory properties.

Super Bowl party dip

Ingredients:

  • 2-3 large avocados
  • Juice of 2 limes
  • 3 cloves of garlic, finely chopped
  • 1/2 red onion, finely chopped
  • 1 Tbsp cilantro, finely chopped
  • 1 Tbsp olive oil (optional)
  • Salt to taste
  • Carrot sticks and toothpicks (To create field goals)
  • Olives (For the players!)
  • Sour Cream or Greek Yogurt (For the field lines)

Directions:

Mash avocados to a smooth consistency. Squeeze in lime juice. Add onions, garlic, cilantro and olive oil. Mix well.

 

Smooth in a shallow dish or pan. Make sure top layer is even. Pipe sour cream or greek yogurt lines and place olives on the field. Create the carrot field goal by sticking carrot sticks together with toothpicks. Garnish with carrots. Ready, set, enjoy!

Avocados: Source of monounsaturated fatty acids and are rich in vitamins, minerals, fiber, phytosterols and polyphenols.
Lime: Good source of Vitamin C, potassium and B complex Vitamins.
Cilantro: Good source of antioxidants, essential oils, vitamins, and dietary fiber.
Red Onion: Good source of magnesium, potassium, manganese and vitamins C, K and B-6.
Garlic: Contains Vitamin B6, Selenium, and Manganese.

Fitness & Healthy Living Tips

Swim Towards Strength

Just 10 minutes of swimming can strengthen your muscles, burn 100 calories, and can make you more flexible. Dive in!

Benefits of Biking

Just 10 minutes of cycling can elevate your mood, alleviate joint pain and improve overall heart health. Experience the benefits of biking!

Mindful Meditation

Just 10 minutes of meditation can reduce stress, anxiety and help aid in a restful night of sleep. Take a few minutes to meditate!

Five minute Plank workoutS

This 5 Minute plank exercise can lift your mood and increase your flexibility!

Ten minutes of Walking

Just 10 minutes of walking promotes heart health and can improve brain function!