Vegan Diet

If you are reading this blog it probably means that either you are a vegan or you would like to become one. So for those of you that are new in this subject let me explain from the beginning and whatever you need to know for a vegan diet.


What is a vegan diet?


A vegan diet is one that does not include any animal product such as meat, eggs and dairy. However, there are various different types of vegan diets. The most common ones are:


  • Whole food vegan diet: is based on a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.


  • Raw food vegan diet: is based on raw fruits, vegetables, nuts, seeds and plant foods cooked at temperature below 48 degrees Celsius.


  • Junk food vegan diet: is based on mock meats and cheeses, fries, vegan desserts and other heavily vegan foods.


What is a healthy vegan diet?

A healthy vegan diet should be similar to a normal diet in terms of macro-nutrients but without any meats or animal products. It should contain appropriate amounts of carbohydrates, proteins and fats. A simple guideline about this is ‘The Vegan Eatwell Guide’ where all the macro-nutrients are divided in 5 main food groups.

These five main food groups include grains, proteins, fruit and vegetables. The Vegan Eatwell Guide is generally a good starting point for any vegan diet. The portions of each respective food group will depend on age, genetic makeup, and physical activity.


  1. Grains


Grains are complex carbohydrates such as bread, pasta, rice, quinoa, couscous, noodles and potatoes. These grains can be split further into two categories: whole and refined grains. Whole grains are more nutritious because they contain more fiber, vitamins and minerals. Therefore, whole grains tend to be a better option than refined (white) grains.


  1. Proteins


All type of vegan milk and products derived from vegan milk are a good source of calcium and proteins. Examples of vegan milk are coconut, soya, rice and almond milk. These type of food are important to be included in our diets as they provide calcium. Lack of calcium absorption can lead to osteoporosis. Osteoporosis is a degenerative bone disease that results in porous, weak, and brittle bones. Other type of protein sources are beans, lentils and nuts.


  1. Fruit and Vegetables


Fruit can be consumed fresh, canned, frozen, dried, pureed, or juiced. Due to the high sugar content of fruits, it is advisable to construct a dietary balance based on age, activity levels, gender and any medical conditions. However, it is advisable for the generic public to have 2 -3 fruits per day.


Vegetables can be consumed raw, cooked, dehydrated, canned, whole, juiced, or mashed. Vegetables can also be separated into 5 subcategories including dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. The amount of vegetables that should also be consumed according to age, activity levels, gender and any medical conditions. However, as a general rule it is advisable to eat at least 2 types of vegetables per day.


Associated vitamin deficiency in vegan diets


A vegan diet can be tricky when it comes to obtain all the micronutrients required by the body. So, unless your meal plan is carefully planned it would be ideal to consider taking supplements. The micronutrients that might be lacking in a vegan diet are:


Vitamin B12

If you are vegan you can obtain vitamin B12 from fortified cereal and milk. Vitamin B12 is not naturally found in plant based foods. Vitamin B12 is important for our health as it plays a role in red blood cell formation and for proper function of the nervous system.



You can obtain iron from lentils, beans, tofu, quinoa, fortified cereal, chia seeds and tomatoes. Although these foods contain iron they are not a rich source of iron so it is important to monitor your blood iron levels by regular blood tests. Unfortunately, menstruating women on a vegan diet tend to have higher tendency to suffer from iron deficiency. Therefore, iron supplements might be prescribed by a doctor or a dietitian.



This micronutrient can be obtained from dark leafy vegetables such as spinach, kale, bok choy, beans, lentils and fortified milk and cereals. Calcium is important for bone health and proper muscle function.



This can be found in fortified cereals, lentils and tofu. Zinc is important for wound healing and metabolism function. Lack of zinc in your diet can also lead to lack of appetite and nausea.


Vitamin D

In a vegan diet, vitamin D can be obtained from fortified cereals and milk. Mushrooms also contain some vitamin D. However, on a vegan diet it’s not enough to this vitamin from food and therefore supplementation is recommended. Another way that you can obtain vitamin D is by exposing your skin to the sun for at least 20 minutes every day without sun block.


Other vegan blogs and recipes which you might like:


If you are already a vegan or planning to become one there are plenty of health benefits from this diet. To mention some a vegan diet provides reduced risk for illnesses such as cardiovascular, diabetes and hypertension. This type of diet, if done correctly, it can also help you to reduce weight. And the last but not least, everybody knows that it is better for animal welfare.


I hope you found this blog interesting so let me know in the comments below. If, you would like to change your diet to vegan, we are ready to help you. In addition, if you are already vegan and would like to check if your vegan diet is a well balanced one, simply contact us!


Spicy Peanut Tofu

Are you vegan?

Are looking for tasty vegan recipe?

Or maybe, you are not vegan but would like to vary and try new foods?


This is the recipe you are looking for – Spicy Peanut Tofu!


This recipe comes from an Asian cuisine. Asian cuisine is home to many different cultures and food. However they have many common ingredients such as rice, ginger, garlic, sesame seeds, chilies, dried onions, soy and tofu. They also have traditional cooking methods such as stir frying, steaming and deep frying.

This Spicy Peanut Tofu recipe offers a rich taste due to its various herbs and spices used, especially in the peanut sauce. This recipe is quite easy as it takes about 10 minutes to prepare and 30 minutes to cook.


Total Time: 40 minutes

Prep Time: 10 minutes

Cook Time: 30 minutes


Serves 3

  • 1 block of dry tofu
  • 1 tablespoon flour
  • 1 small head of broccoli, cut into florets
  • 1 red bell pepper, cut into strips
  • 140g rice
  • 3 tablespoons olive oil
  • Pinch of salt
Peanut sauce:
  • 60g peanut butter
  • 40g light soy sauce
  • 40g sesame oil
  • 30g vinegar
  • 1 tablespoon chili paste
  • 1 tablespoon honey
  • A small knob of ginger, peeled
  • A clove of garlic
  • 30ml water


  • Press the tofu to remove the liquid out. Cut the tofu in cubes and coat it in the flour. Arrange on a baking sheet.
  • Arrange the broccoli florets and peppers on another baking sheet. Drizzle the olive oil and salt.
  • Place both baking sheets in the oven at 220 degrees Celsius for 20 – 30 minutes or until the tofu is slightly crisped and the broccoli is properly roasted.
  • In the meantime, cook the rice as per packet instructions.
  • Also, prepare the sauce by blending all the ingredients together.
  • Serve tofu and broccoli with rice and a good drizzle of peanut sauce.


NB: For a dry tofu thaw the day before in the fridge, drain and press water out. You will be able to get more water out of tofu that way.

Other recipes which you might like:


I hope you like this recipe. Let me know in the comments below. I would be glad to answers any of your questions, as well. In addition, if you would like more recipes like this one I encourage you to order our recipe book. It contains 50 healthy, low calorie recipes all with nutrition information inside.



Anxiety and Dehydration

What is anxiety?

Can dehydration be caused by anxiety or vice versa?

What is the link between anxiety and dehydration?


Anxiety is a natural response to stress. Normal levels of stress are beneficial for our overall health as this drives you to perform better tasks. However, when the levels of stress reach a high level this may lead to chronic anxiety. Anxiety hits everyone from time to time, for example starting a new job, taking a test, giving a speech or moving to a new place are all normal situations where anxiety kicks in. This ordinary type of anxiety is a feeling that comes and goes and it doesn’t effect you negatively in your life.

On the other hand, if this type of feeling lasts for at least 6 months or more you might have an anxiety disorder. People suffering from anxiety disorders experience an intense feeling of fear all the time. Sometimes this can be debilitating which leads you to stop doing chores or things you enjoy. The American Psychiatric Association reports that women are more likely to suffer from anxiety disorders than men. There are various types of anxiety:

  • Panic disorder
  • Phobia
  • Social anxiety disorder
  • Obsessive-compulsive disorder
  • Separation anxiety
  • Illness anxiety disorder

In addition, there are various mental health illnesses and medical conditions that feature anxiety as part of their symptoms. Some of which are:

  • Post-traumatic stress disorder (PTSD)
  • Depressive disorders
  • Obsessive compulsive disorder (OCD)
  • Personality disorders
  • Chronic diseases such as chronic obstructive pulmonary disease (COPD)
  • Inflammatory conditions such as arthritis
  • Substance use disorders
  • Chronic pain such as fibromyalgia

What causes chronic anxiety?

Chronic anxiety is an anxiety disorder which alters how you think, feel and even act. The cause of anxiety is not the same for everyone. And unfortunately it is not something that goes away easily. Some common causes of chronic anxiety are:

  • Stress
  • Heat
  • Dehydration
  • Emotional trauma
  • Financial concerns
  • Chronic medical conditions
  • Substance or drug abuse
  • Genetics


This blog is about anxiety in relation to dehydration. So now we’re having a look at dehydration before we go in detail about their association together. Dehydration is when your body loses water more than you drink. Common causes for dehydration are excessive sweating, vomiting and diarrhea. In this period of time, dehydration is quite common due to this temperature and heatwaves. There are various signs and symptoms for dehydration. These are:

  • Fatigue
  • Dry mouth
  • Increased thirst
  • Little urination
  • Dry skin
  • Constipation
  • Dizziness
  • Headache
  • Low blood pressure
  • Rapid heart rate
  • Rapid breathing

Dehydration is important to be treated as it can lead to life-threatening complications such as heat exhaustion, heatstroke, seizures, kidney failure and coma.

The link between anxiety and dehydration

In my profession, I encounter people who drinks about 4-5 L per day. This is simply too much water and overhydration simply overload your kidneys to work harder. The strange thing is that these clients experience true sensations of thirst, so the question is this – are you thirsty because your body really needs that large amount of fluids or is it a symptom of anxiety?

Excessive thirst could be a symptom of anxiety due to a lot of factors. Some of these are:

  1. Dry mouth

Anxiety may cause a dry mouth which will give the same sensation of thirst. This can happen as anxiety removes fluids from the mouth to send them to the stomach to produce more acid. Therefore, this mechanism can make you feel thirsty when you’re not.


  1. Excessive Urination

During periods of anxiety you may tend to urinate more frequently throughout the day. Therefore, this will cause water loss from your body. The increasing fluid requirements will cause you to feel thirsty.


  1. Excessive sweating

Anxiety can cause you to sweat a lot both during the day and the night.


  1. Breathing through your mouth

Anxiety may cause mouth breathing unknowingly. This will cause a dry mouth which in turn gives you a feeling of thirst.

On the other hand, if you are dehydrated this also gives a feeling of anxiety. This is because when you are dehydrated you may experience the same symptoms one feels with anxiety. Some of these symptoms common for dehydration and anxiety are:

  • Dizziness
  • Headaches/ migraines
  • Muscle fatigue
  • Weakness
  • Increased heart rate

Since, anxiety and dehydration gives the same symptoms it can leave you confused which is which. Therefore, it is important to be mindful and be aware of your diet and stress levels. As a dietitian, I would recommend that if you experience any symptoms of the common symptoms mentioned above first thing to do is to drink a glass of water. If after a few minutes you start to feel better than it is dehydration. If, your symptoms persists it is probable that you are experiencing anxiety symptoms. Anxiety symptoms can be soothed by breathing techniques, use of lavender, some relaxing music and diet.

Diet play an important role to control your anxiety. Start by being mindful of what you are eating. Try to include fruit and vegetables. Make sure that you are eating and drinking enough throughout the day. In addition, some specific foods which may help are chamomile and oily fish. Also, it would be ideal if you stay away from coffee, soft drinks and alcohol for a while as these may increase your anxiety symptoms. If, you are unsure about the best diet for anxiety please speak to a dietitian.

If, you would like to receive more nutrition information and recipes please subscribe to our website. In addition, if you would like more healthy recipes with low calorific intake I encourage you to order our recipe book. Let me know what you think in the comments below.


SIBO – Small Intestinal Bacterial Overgrowth

Have you ever heard of SIBO?

Can SIBO be treated?

What to do in your diet if you suffer from SIBO?

Here’s what to do to elevate your symptoms!


SIBO! We don’t usually hear this word often but that doesn’t mean that it is rare. In fact, it is considered quite a common condition. Unfortunately, there are no reliable date on how many people are diagnosed with SIBO. In this blog, we are going to look across the latest researches to answer these questions and provide you with current, scientific data.

SIBO stands for Small Intestinal Bacterial Overgrowth. This condition affects the small intestine and occurs when there is an abnormal increase in the overall bacterial population. These bacteria are not commonly found in that part of the digestive tract as they usually found in other parts of the gut, where they are eliminated regularly. SIBO can cause various symptoms such as:

  • Abdominal bloating
  • Abdominal pain
  • Constipation
  • Indigestion
  • Gas and flatulence
  • Diarrhoea
  • Fatigue
  • Malabsorption of macro and micro-nutrients
  • Nausea
  • Vitamin deficiencies
  • Anaemia
  • Weight loss
Possible causes of SIBO

This condition is not yet well understood and there are numerous potential culprits. To list some:

  • Anatomical and structural problems inside and outside the small intestine such as scar tissue.
  • Other medical conditions such as IBS or IBD, coeliac disease and diabetes mellitus can slow down the digestion of food.
  • Absence of antimicrobial barriers such as pancreatic enzymes which naturally prevent bacteria from inhabiting the small intestine.
  • Drugs that change the pH level of stomach acid can also weaken your immune system.
  • Poor Immune System caused by cancer, HIV, coeliac disease, IBS or IBD.
Treatment of SIBO

SIBO can be treated with:

  • long term antibiotics
  • diet changes


When it comes to diet reversing nutritional deficiencies is an important part of treating SIBO, especially among individuals who had severe weight loss. In addition, a low FODMAP Diet may also be prescribed. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. The diet focuses on excluding carbohydrates that are high in the mentioned types of sugars i.e. oligosaccharides, disaccharides, monosaccharides and polyols. Foods containing this type of sugars can ferment in your intestines, act as bacterial food and you end up with SIBO symptoms.


If, you suffer from any of the symptoms above and you still don’t know what’s causing it I suggest you visit your doctor or a registered dietitian. If, you would to have to dietitians help kindly contact us. In addition, please subscribe to our website for more nutrition information and free recipes.


Vegan snacks

Are you vegan and running out of snack ideas?

Would you like a list of healthy vegan snacks?


If yes, here is a blog written specifically for you!


I often meet people with a vegan diet and reports that they only have breakfast, lunch and dinner during the day, as they run out of ideas what to have as a vegan snack. So, I decided to help you with this blog sharing some vegan snack ideas.


Before the vegan snack list here’s a brief vegan diet explanation for those who are not familiarised with this term. A vegan diet is a way of living without any animal food and products such as meat, fish, chicken, eggs, cheese, etc… A vegan diet doesn’t have to be boring without snacks during the day. Here’s a list of vegan snacks.

  • Fresh fruit
  • Dried fruit
  • Bread, crackers, or veggies with hummus
  • Fruit or vegetable juice
  • Smoothies
  • Bagels with vegan cream cheese or peanut butter
  • Cereal and soymilk
  • Rice cakes with peanut butter and jam
  • Dark chocolate or vegan chocolate
  • Nuts (raw or dry-roasted)
  • Popcorn
  • Soy, almond, or coconut yogurt
  • Vegan jam
  • Olives
  • Vegan ice-cream
  • Ice-lollies
  • Vegan protein bars
  • Vegan biscuits
  • Tofu
  • Soya/coconut yogurts
  • Vegan cheese


If you are a vegan you might also like to try some of our vegan recipes:

Sweet potato and peanut soup

Quinoa sweet potato salad

Tofu burger

Spicy Peanut Tofu


I hope you found this blog useful and you enjoy some vegan snacks during the day. I would love to hear your opinion on this blog below so feel free to leave a comment in the comment section below. If you have any queries I will be happy to answer you as well. If you would like to change to a vegan diet and you don’t know where to start contact us and we will be happy to provide you with a vegan meal plan.


Homemade Hot Chocolate Recipe

Looking for a nice sweet hot drink?

Feeling like watching a movie with a low calorie snack?

– Homemade Hot Chocolate Recipe –


Finally, Christmas has arrived and with this change in season atmosphere many of us, including myself, will be craving a nice, sweet hot chocolate drink. This homemade hot chocolate recipe is super delicious and easy to make. In addition, to the normal hot chocolate taste it contains some vanilla extract. This is the special ingredient which makes this recipe so good. This homemade hot chocolate  recipe is also low in calories and provides a good source of calcium. Therefore, this can count as 1 portion of the daily recommended intake for calcium. This mineral is important for strong bones and teeth in adults and for proper growth and development of bones in children.


Total time: 4 minutes

Preparation time: 1 minute

Cooking time: 3 minutes

Serves 1


  • 250ml coconut milk
  • 1 tablespoon cocoa powder
  • ½ teaspoon vanilla extract


  • Add the coconut milk and cocoa powder to a saucepan and heat gently for about 3 – 4 minutes.
  • Add the vanilla extract and stir constantly.
  • Pour the hot chocolate into a mug and serve.

NB: you can add also add some sugar or sweetener for an extra sweet taste.


Recipes you might like:

Ruby Red Mocktail

Non-alcoholic Sangria

Pearl Harbor Cocktail


Let me know what you think about this recipe in the comments below. If, you would like to receive more free recipes please subscribe to our website. In addition, if you would like more recipes like this one I encourage you to order our recipe book. It contains 50 healthy, low calorie recipes all with nutrition information inside.


Obesity in Children

What is obesity ?

What causes obesity in children?

How should we treat obesity in children?


Wriiten by Ms Dilara Kamisli; Reviewed by Ms Rowinda Dimech


According to the World Health Organization (WHO), obesity is one of the most serious health problems, worldwide. In fact, over 4 million people die each year as a result of being overweight or obese. Overweight and obesity in children increased from 4% to 18% in the past few years. As health professionals, we use certain tools to measure overweight and obesity. These are growth charts or Body Mass Index (BMI). The BMI is a measure of body fat based on a child’s weight according to his height. The readings below indicate that:

  • BMI below 19 – underweight
  • BMI 20 to 25 – normal weight
  • BMI 25 to 30 – overwieght
  • BMI over 30 – obese
What is obesity?

First of all in this blog, it should be emphasized that obesity is not an aesthetic concern, but a silent disease. Therefore, obesity needs to be treated holistically in both adults and children in order to prevent various chronic conditions, later in life. Children who suffer from obesity have a higher risk of cardiovascular diseases such as diabetes, high blood pressure, high cholesterol, kidney failure and fatty liver.

There are many reasons for obesity in children. Some of these reasons are:

  • Sedentary lifestyle
  • Unbalanced diet
  • Consuming too much fast food
  • Consuming calorie-dense foods
  • Consuming large portions
  • Consuming too much sugary drinks
  • Mood changes
  • Socio-economic level of the family.
  • Certain diseases – such as adrenal diseases and thyroid
Treatment of obesity in children

Obesity treatment in children must be dealt in a professional and holistic way. This means a team of professionals including a doctor, dietitian, sports therapist, family support and child’s compliance. The most important goal of obesity treatment is to ensure weight control throughout the child’s life. For this reason, regular nutrition and sports should be made a part of the child’s lifestyle. Below is a basic list of suggestions which can be done as part of treating obesity in children.


  • More fun activities which involves movement
  • More play time
  • Physical activity – ideally being part of a sports team
  • Eating more fruit and vegetables
  • A habit of eating regular, healthy meals
  • Limit consumption of sugary and carbonated drinks
Obesity in children and diet

In a nut shell, the five main food groups which include grains, dairy, protein, vegetables, and fruit, are generally a good starting point for any diet. The portions of each respective food group will depend heavily on age, genetic makeup, and physical activity therefore all children will have different portions sizes. In other words, two children of the same gender and age might still require different portion sizes. This is why it is very important not to compare your child’s diet with other children. In addition, since children are in the growth and development period, nutrition plays a very important role.

In fact, weight loss in children is different than weight loss in adult. This is why, we mentioned that a team approach is needed to treat children’s obesity. Dietary restrictions applied to achieve weight loss in children can lead to malnutrition, eating disorders – anorexia and bulimia nervosa, poor concentration and faltering growth. For this reason, energy-restricted meal plans are not recommended in the nutritional treatment of obese children and adolescents. However, in certain cases energy-restricted meal plans might help. It depends on the child’s situation.


This is why it is of utmost importance that if you would like that your child lose weight you consult a registered dietitian. If you would like to receive more nutrition information and free recipes please subscribe to our website. In addition, if you would like to book a consultation for your child please do not hesitate to contact us.



Spiced Fruit Smoothie

Are you bored having cereals for breakfast?

Are you looking for quick, healthy & delicious breakfast ideas?

-Spiced Fruit Smoothie-

Smoothies are the easiest option for a quick breakfast. This recipe of spiced fruit smoothie will keep you feel full till lunch. So it is superb if you don’t have time to snack between breakfast and lunch. This recipe offers a rich sweet taste. In fact, I would also recommend to try this recipe for your young ones since it is sweet, healthy, natural sugars and filling. This spiced fruit smoothie offers plenty of vitamins and minerals from its fruit and spice variety. It is also a good way to promote fruit and vegetables in your child’s diet.



Prep time: 7 minutes

Total time: 7 minutes

Serves 3


  • 500g apple cider
  • 2 teas bag of Rooibos Tea
  • 130g Pumpkin puree
  • 1 banana
  • 1 apple
  • ¼ teaspoon cinnamon, grounded
  • ½ teaspoon vanilla extract


  • Put the apple cider in a pan and bring to a boil. Add the Rooibos tea bags for about 5 – 8 minutes and then remove.
  • In a blender, add the above mixture, pumpkin puree, banana, apple, cinnamon and vanilla extract. Start the blender on low speed and then increase to high speed, until smooth.
  • Serve immediately or store in the fridge for later.


Let me know what you think of this breakfast smoothie recipe. Leave me your comments below. If, you would like more of these recipe you can order our recipe book. It contains 50 low calorie recipes all with nutritional information inside!


Chicken Tikka Masala Recipe

– Chicken Tikka Masala Recipe-

Now that Autumn is with us, I know that a lot of you will want to start cooking warm delicious dishes for dinner. For today’s blog I choose this chicken tikka masala recipe. It doesn’t involve a lot of preparation and cooking time but it requires at least an hour to marinate the chicken. This recipe is full of vitamins and minerals from its various herbs and spices. It also has a rich taste. The main ingredient in this recipe is garam masala.

Garam masala means hot spices in fact it is a blend of ground spices, usually toasted to bring out more flavor and aroma. Garam masala is used extensively in Indian cuisine, the place from where it originated. The main ingredients are coriander, cumin, cardamom, cloves, black pepper, cinnamon and nutmeg. Other herbs and spices might be added to add different taste to the garam masala. Some of these are turmeric, saffron, fenugreek, anise, bay leaves and red chilies.


Total time: 102 minutes

Prep time: 20 minutes

Cooking time: 22 minutes

Serves 5

  • 3 chicken breast
  • 125g plain yogurt
  • 2 tablespoons lemon juice
  • 6 cloves garlic, mined
  • 1 tablespoon ginger, mined
  • 2 teaspoons salt
  • 2 teaspoons ground cumin
  • 2 teaspoon garam masala
  • 2 teaspoons paprika
For the sauce
  • 3 tablespoons olive oil
  • 1 onion, chopped
  • 2 tablespoons ginger, minced
  • 8 cloves garlic, mined
  • 2 teaspoons ground cumin
  • 2 teaspoons ground turmeric
  • 2 teaspoons ground coriander
  • 2 teaspoons paprika
  • 2 teaspoons chili powder
  • 2 teaspoons garam masala
  • 1 tablespoon tomato puree
  • 800g tomato sauce
  • 300 ml water
  • 250 ml cream
  • Slice the chicken and cut into cubes in a large mixing bowl.
  • Add the yogurt, lemon juice, garlic, ginger, salt, cumin, garam masala and paprika in the mixing bowl. Mix well.
  • Cover with stretch and seal and refrigerate for at least 1 hour.
  • Preheat the oven at 260 degrees Celsius and prepare a tray with baking paper.
  • Place the marinated chicken pieces on the tray and cook for 15 mins.
  • In the meantime, prepare the sauce. Heat the oil in a large pot over medium heat. Add the onions, ginger and garlic until browned.
  • Add the cumin, turmeric, coriander, paprika, chili powder and garam masala. Stir constantly for about 30 seconds.
  • Add the tomato sauce, puree and water. Cook for about 5 minutes until it simmers.
  • Add the cooked chicken with the sauce and cook for another 1-2 minutes, stirring continue.
  • Garnish and serve.


Other related recipes you might like:

Creamy Chicken Curry & Gnocchi

Homemade Ramen

Honey Chicken


Let me know what you think about this chicken tikka masala recipe in the comments below. If, you would like to receive more free recipes please subscribe to our website. In addition, if you would like more recipes like this one I encourage you to order our recipe book. It contains 50 healthy, low calorie recipes all with nutrition information inside.


Homemade ramen

Bored of eating the same foods everyday?

Would you like to try a Japanese noodle dish?

– Homemade Ramen –


Ramen is a Japanese noodle dish. Originally, it was originated in China and introduced in Japan in the 1960s. Therefore, ramen is a different version of the Chinese noodle dish. Nowadays, this dish is popular around the world. So, just in case you haven’t heard about this dish I thought of sharing it with you! This recipe mainly contains noodles in broth with a boiled egg. It is quick and easy to make and it takes only 25 minutes. Enjoy!

Serves 6

Total time 25 mins


  • 1 tablespoon sesame oil
  • 3 teaspoons grated ginger
  • 4 teaspoons grated garlic
  • 1 chicken cube
  • 1L water
  • 30g mushrooms
  • Noodles
  • 50g chopped scallions or chives
  • 200g Kale
  • 2 carrots
  • 6 eggs
  • Soy sauce


  • Heat the sesame oil in a large pan over medium heat.
  • Add the garlic and ginger and stir until soft.
  • Add the chicken cube with water and simmer.
  • Add the mushrooms and simmer for another 10 minutes.
  • Add the noodles and stir for 3 – 5 minutes.
  • Add the scallions and stir well.
  • Remove the pot from the heat and add the kale and carrots.
  • Serve on a plate and add a boiled egg. Add some soy sauce to add taste.

Similar recipes you might like:

Leave your comments below for this homemade ramen recipe. If you would like more recipes like this one I encourage you to order our recipe book. it contains 50 healthy, low calorie recipes all with nutrition information inside.

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