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 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, autumn has arrived and with this change in temperature 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.


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.


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.


Cold Pasta Salad

Are you looking for an easy and delicious cold pasta salad?


You’re in the right place – Cold pasta salad with salami and mozzarella cheese


This cold pasta salad is ideal for hot summer days, a packed lunch for work or as a packed school lunch for your child . The only cooking involved is the pasta because everything else is just added. This is what makes this recipe super easy to make. It also keeps super well for 3 days if stored in the fridge.

Total time: 30 minutes

Ingredients Serves 6

  • 450g pasta
  • 450g cherry tomatoes
  • 250g mozzarella cheese
  • 400g salami
  • 100g olives
  • 1 small onion
  • Parsley

For the dressing:

  • 5 tablespoons olive oil
  • 6 tablespoons white vinegar
  • 60ml water
  • 1 – 2 teaspoon salt
  • 2 cloves garlic
  • 1 tablespoon sugar
  • 2 teaspoons dry oregano and basil
  • Black pepper


  • Start cooking pasta according to the package instructions.
  • In the meantime, start preparing the salad dressing. Mix all the ingredients together.
  • Cut the cherry tomatoes, olives and mozzarella balls in half. Cut the salami in cubes and chop the onion. Mix together and set aside.
  • When the pasta is ready remove from the boiling water and mix it with the dressing prepared.
  • Then add, all the other ingredients and mix.
  • Let it cool down and put in the fridge for 6 hours. Serve.


Recipes you might like:

Bacon & Avocado Pasta Salad

Quinoa Sweet Potato Salad

Pumpkin, Walnut & Rosemary Pasta


I hope you like this recipe. And please let me know what you think in the comments below. 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.



Ruby Red Mocktail

Are you looking for a refreshing drink this summer?

Are you looking for a sweet drink which can be enjoyed by all your family?

Here’s the recipe for you – Ruby Red Mocktail!


Mocktail is a non- alcoholic drink, usually made up of fruit juices, soft drinks, herbs and flavorings. This recipe of Ruby Red Mocktail contains mainly 3 ingredients which are cranberry, rosemary and lemonade. It is super easy to make. I decided to give it the name of ‘ruby red’ due to its colour from the cranberry juice.

This recipe offers plenty of micronutrients such as vitamin A, Bs and C, iron, calcium and proanthocyanidins. Proanthocyanidins are a type of anti-oxidants specifically found in cranberries which prevents urinary tract infections. If, you suffer from frequent urinary tract infections I suggest that you include more recipes with cranberries to your diet. In addition, since this recipe is non-alcoholic therefore it is ideal for all your family even if you have young kids. In fact, I would encourage you to try this recipe for your child since it offers a sweet taste but contains much lower sugars and calories than sugary drinks such as soft drinks.


Serves 4

Total time 10 minutes


For the rosemary syrup

  • 1L water
  • 800g sugar
  • 150g fresh rosemary
  • 4 whole cloves (optional)


  • 90g rosemary syrup
  • 90g cranberry juice
  • 90g lemonade


  • In a saucepan add the water, sugar, rosemary and cloves over medium heat. Simmer for 10 minutes until the sugar dissolves.
  • Remove the cloves and store in the fridge.
  • Add the rosemary syrup, cranberry juice and lemonade together and stir. Taste the mixture and adjust according to your palatable taste.
  • Garnish with rosemary and serve.
Other similar healthy recipes drinks:


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.


Watermelon Tequila

Would you like a refreshing dessert?

Or maybe a dessert idea for when you host a party at your home?

Watermelon Tequila


Watermelon – one of my favorite summer fruits. You can have it as a healthy snack or dessert. Watermelon is low in sugars and fats. It is rich in vitamin C, potassium and magnesium which helps you boost your immune system for optimum health and wellness. The nutrition information of watermelon per 100g:


Per 100g
Carbohydrates 8g
Of which sugars 6g
Fibre 0.4g
Proteins 0.6g
Fats 0g


Today, I decided to give this fruit a twist for when you host a home party. In my opinion, I think that this is ideal to serve as a finger food. Or as a dessert at home when you have no guests at all, simply for you and your loved one. I remind you, that if you have young children it is important to put it in a safe place out of their reach. It will look exactly like a normal watermelon slice. So, be careful you don’t want to find your child drunk unexpectedly.

Here is the watermelon tequila recipe I prepared for you!

Serves 6 people

Prep time: 20 minutes

Chill time: 40 mins

Total time: 60 minutes


  • 250g white sugar
  • 200 ml water
  • 120 ml tequila
  • 50 ml triple sec
  • Watermelon
  • Mint


  • Add the sugar and water together in a saucepan and boil. Keep stirring the mixture until all the sugar dissolves.
  • Let the mixture cool a bit and add the tequila and triple sec.
  • Refrigerate the tequila syrup.
  • While the tequila syrup is cooling down, cut the watermelon into 12 slices about 2 cm thick.
  • Pour the syrup on the watermelon and refrigerate for about 40 minutes.
  • Remove the watermelon from the syrup and place them on a platter.
  • Garnish with some mint and serve.

Let me know what you think of 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.


Tuna Salad with Sour Cream Sauce

August…the hottest month of the year! Currently, with temperatures reaching over 40 degrees Celsius in Malta, it might become a continuous struggle to cook nutritious meals. And, it is understandable! This heat is leaving everyone exhausted with an attitude of ‘I don’t want to do anything!’ Usually, I love summer as I don’t suffer from heat but this year I have to admit that I want it to pass as quickly as possible. If, you are experiencing the same feelings about summer this year and you don’t feel like cooking I have the perfect recipe prepared for you. This Tuna Salad recipe is perfect for this period of time as it doesn’t involve any cooking. It is quite quick and easy to prepare in fact it takes only 15 minutes.


In addition, this tuna salad is full of vitamins, minerals and anti-oxidants. It is rich in vitamin A, Bs, C and E from the vegetables. It is also rich in omega-3 from the tuna and almonds. Omega-3 rich foods are important in our diet  as they lower cholesterol, reduces the risks of heart problems and optimize proper mental function. This recipe is also rich in anti-oxidants such as capsanthin, violaxanthin, lutein, quercetin and luteolin. These are important for proper immune function and to prevent cancerous cell formation in our body by reducing oxidative stress.


Serves 4 persons

Preparation time: 15mins

Chill time: 30 mins

Total time: 45 mins

  • 150g light sour cream
  • 1 tablespoon fresh lemon juice
  • 80g peas
  • 80g celery
  • 80g green bell peppers
  • 60g onions
  • 60g olives
  • 360g canned tuna
  • Lettuce leaves
  • 60g toasted almonds
  • Put the sour cream, lemon juice, peas, celery, pepper, onion and olives in a bowl.
  • Cover the bowl and chill for 30 minutes up to 4 hours.
  • Place some lettuce at the bottom of a plate.
  • Mix the tuna with the chilled mixture prepared in the first step.
  • Put the mixture on the lettuce and sprinkle some almonds.


Other similar recipes:

Avocado Salad with Feta Cheese

Quinoa, Sweet Potato Salad


Healthy Drinks suggestions with this recipe:

Homemade Strawberry Lemonade

Non-alcoholic Sangria

Alcoholic Pear Harbor Cocktail


I hope you enjoy it and please let me know in the comments below. Also 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.

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