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Islander Buckwheat Porridge

A simple, no fail staple recipe that is super healthy and gluten free.

Preparation: 20 minutes
Serves: 1 serving
Energy: 374 calories per serving

– ½ oz walnut halves (8 pieces)
– ½ mixture box (14g) raisins
– ½ tbsp 100% maple syrup
– ¼ cup 1% fat milk
– ½ large gala apple
– 1 tsp butter
– 1 tsp cinnamon
– ½ tbsp honey
– ½ cup buckwheat groats (cooked, roasted)

1) Cook buckwheat as per package instructions, and add butter, raisins and cinnamon.
2) Cube the apple and once buckwheat is cooked add the remaining ingredients.
3) Stir up and enjoy.

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Sweet and Spicy Green Juice

Mean green smoothie.

Preparation: 5 minutes
Serves: 4 servings
Energy: 108 calories per serving

– 1 tbsp honey
– 2 tsps ground cinnamon
– 1/10 hot chilli peppers
– ¼ tbsp ground nutmeg
– 3 medium bananas
– 1½ cups kale, chopped
– 2 cups spinach
– 1 cup water

1) Mix all ingredients in a high power blender for about 5 minutes.
2) Either chill in the fridge or add some ice, blend again and enjoy.

Note: The chilli peppers gives it a little kick, start with a little and add more to taste.


Honey, Cinnamon and Brown Sugar Oatmeal

Delicious warm oatmeal that’s a sweet and wholesome way to start the day.

Preparation: 7 minutes
Serves: 1 serving
Energy: 246 calories per serving

– ½ cup oatmeal
– 2 tsp brown sugar
– 1 tbsp clover honey
– 1 tsp cinnamon
– 1 dash salt
– 1 cup water

1) In a bowl, add oatmeal, water and salt.
2) Microwave according to directions on container (usually 1½ – 2 minutes).
3) Add brown sugar, honey and cinnamon.
4) Stir well, let cool for 1-2 minutes, and enjoy.

Note: Calories diminish with use of low calories sweetener (like Splenda Brown Sugar Blend) and any other ingredient you can find that is lower calorie. Also, add other ingredients, if desired like raisins, almonds or bananas.

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Slow Roasted Root Vegetables

Easy to make and a low calorie filling side dish.

Preparation: 1hour and 45 minutes
Serves: 8 servings
Energy: 88 calories per serving

– 1 tbsp sage
– 1 tsp thyme
– 1 tsp rosemary
– 2 cups beets
– 2 cups chopped carrots
– 2 cups cauliflower
– 2 cups slices parsnips
-1 medium red potato
– 2 cups cubed turnip

1) Pre-heat the over to 315°F (150°C).
2) Peel the beets, turnips, carrots and parsnips.
3) Cut the beets, turnips and potatoes into quarters. Then cut similarly sized pieces of carrot, parsnips and cauliflower.
4) Place all the veggies in a large roasting pan. Season with salt and pepper and add fresh herbs.
5) Roast at 315°F covered in aluminium foil for 30 minutes. Stir vegetables.
6) Cook another 30 minutes. Stir vegetables again.
7) Place back in the oven, uncovered this time checking every 10 minutes until done (should be fork tender).
8) Let cool and serve.

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Creamsicle Milkshake

A delicious thick orange cream shake.

Preparation: 3 minutes
Serves: 1 servings
Energy: 214 calories per serving

– 1 cup plain yoghurt
– 1 cup semi-skimmed milk
– ½ tsp sugar free orange gelatine powder

1) Combine ingredients and a few ice cubes in blender.
2) Blend on high until smooth.

Note: Any flavour gelatine powder work.