FRUIT GRANOLA TRIFLEfruit_granola_Small

5 tablespoons granola

5 pieces strawberries, diced into chunks

8 orange slices

1 green apple, diced

250 grams peach yogurt

 

To assemble, layer a bowl with half the portion of Granolas and fruits and top up with half the portion of yogurt and repeat with the remainder. Serve.

TURKEY BREAST WITH SPINACH QUESADILLAS 

 

2 tablespoons olive oil

1 small onion, sliced

1 slice of turkey breast, cut into strips

2 pieces of plain wheat wrapsquesedilla_Small

30 grams fresh spinach leaves

3 pieces cherry tomatoes, halved

2 tablespoons mozzarella cheese

 

In a heated pan, add 1 tablespoon of olive oil and pan fry the onions and the turkey breast strips until slightly browned.

 

Remove and set aside, in the same pan, add in the remaining olive oil and place one piece of the wrap in the pan to heat up and brown for about 2 minutes. Add the onions and turkey breast strips followed by the spinach, cherry tomatoes and mozzarella cheese.

 

Place the other slice of wheat wrap on top and flip the quesadilla to brown on the other side for about 3 minutes.

 

Cut into quarters and serve immediately.

 

Recipes by Irene Jansen
All Rights Reserved by Culinary Adventures Pte Ltd

BREAKFAST ON THE GO 

 

I’m sure most of us have been culprits when it comes to skipping breakfast in the morning despite knowing rather well, that it is the most important meal of the day. It could be for a number of reasons – Not enough time, it’s too early to eat in the morning, a full meal the night before, not much food choices and the list goes on.

 

Breakfast literally means “breaking the fast,” and it helps prepare us for the day’s activities and replenish our energy stores, which would have depleted during the overnight fast. Here are some advantages of having a good breakfast, and also tips on how we can make breakfast a regular part of our daily lives.

 

Breakfast helps to increase brainpower

When you wake up in the morning, most of the energy in the form of glucose and glycogen would have been exhausted by the activities of the previous day. Without enough glucose, you will tend to feel dizzy and lethargic. Breakfast also improves our memory and concentration – those who consume a healthy breakfast concentrate better, are more efficient, and appear to have an overall improved mood compared to those who skip breakfast.

 

Breakfast helps to control weight and prevent weight gain

Studies have shown that breakfast eaters tend to weigh less than breakfast skippers in both adults and children. Eating a healthy breakfast can reduce hunger pangs throughout the day. While it might seem you could be saving on calories by skipping breakfast, you actually tend to feel hungrier and eat more at lunch and throughout the day. Linking breakfast to weight loss was based on a healthy breakfast containing protein and whole grains — not meals laden with fat and calories.

 

Breakfast keeps your immune system healthy

Those who have breakfast tend to fall sick less often as compared to those who don’t. This is because the body has enough protein and nutrient to stay energetic, stronger and more immune to infections and diseases. Those who had breakfast regularly were found to have an adequate balance of nutrients and minerals in their body, as compared to those who did not have breakfast.  

 

Here are some tips on how to start your day with a good nutritious breakfast. A glass of milk with cereal that is not heavily coated with sugar and a serving of fruit or a thick smoothie blend of some fruits and milk is a good breakfast. When preparing sandwiches, you can make your own sandwich spreads like chicken and egg mayo the night before and spread it on bread the next morning before heading out. When choosing bread, opt for wholegrain or multigrain rather than white bread.

 

Researched and written by Audrey Jansen

All Rights Reserved by Culinary Adventures Pte Ltd

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