Honey Chicken with Cranberry Sauce

This honey chicken with cranberry sauce recipe is prepared from fresh ingredients. It is full of vitamins, minerals & anti-oxidants. It also offer a delicious and satisfying taste, especially if you like a sweet taste with food. This recipe is suitable to be cooked for all you family and friends. It takes about 30 minutes to prepare it and 40 minutes to cook and serve.



  • 1kg chicken breast
  • 2 tablespoons honey
  • 1 tablespoon fresh lemon juice
  • Salt
  • Pepper


Cranberry sauce

  • 350g fresh cranberries
  • 200ml fresh orange juice
  • 200g white sugar


  • Mix the cranberries, orange juice and sugar in a saucepan.
  • Boil until the cranberries begin to pop and break down. Set aside and keep warm.


  • Heat your grill rack.
  • Add the salt and pepper to the chicken.
  • Mix the honey and lemon juice together. Brush lightly the chicken using half the honey mixture.
  • Use a cooking spray for your heated grill rack. Place the chicken on the grill rack for about 3 to 5 minutes.
  • Turn the chicken and brush with the remaining honey mixture for another 3 to 5 minutes until the chicken is properly cooked.
  • Serve the chicken with the cranberry sauce on top. Garnish with parsley, if required.


So have you every thought of cooking chicken with cranberry sauce?

I promise you that this honey chicken and cranberry sauce recipe is one of my favorite combinations. I used to think that cranberry sauce goes only with a duck breast as it is usually served in restaurants. I strongly recommend you to try this one and let me know if I am the only one amazed with this combination.


Bacon And Avocado Pasta

Is your lifestyle a busy one and time is precious for you?

Do you want to cook ‘healthy’ food?

Do you want to impress your spouse or husband?

This bacon and avocado pasta is the recipe to impress him. Why? Because all men I encounter in my work and personal life totally love bacon! Nowadays, even men want to be healthy and mixing one of their favorite food with food which is labelled as ‘healthy’ is a perfect balance combination to impress. I can related this from my boyfriend. Nearly in all my blogs I always put the word healthy in inverted commas. The reason is that all food can be healthy and all food can be unhealthy. It all depends on the portion size. This recipe only takes 20 minutes – 10 minutes to prepare and 10 minutes to cook so it’s perfect for a busy lifestyle.


  • 300g wholemeal pasta
  • 4 slices of bacon
  • 2 diced avocados
  • 2 diced tomatoes
  • Half small onion
  • 1 tablespoon basil
  • 1 tablespoon vegetable oil
  • 1 tablespoon lemon zest
  • 3 tablespoons freshly squeezes lemon juice


  • Cook the pasta according to the pack instructions.
  • Put the vegetable oil in a pan and heat. Add the bacon for 7 minutes until brown.
  • Put the cooked bacon and pasta in a bowl. Add the avocado, tomatoes, onions, basil, and lemon zest and juice. Mix all the ingredients together.
  • Serve cold or hot. Add pepper and basil leaves to garnish.


Let me know what you think of this bacon and avocado pasta. 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.


Creamy Chicken curry and gnocchi

This recipe of creamy chicken curry and gnocchi offers a balance meal with a mixture of carbs, proteins and fats. Like all other recipes I choose to share with you this recipe contains various vitamins, minerals and anti-oxidants for a much needed super efficient immune system, especially right now with this COVID pandemic around us. I always emphasize how important it is to obtain the micronutrients from real foods instead of supplements due to the bioavailability % absorption in our gut. A side from our health benefit from this recipe, this creamy chicken curry and gnocchi also offers a delicious taste to satisfy your taste buds!


300g gnocchi

250g chicken breast

5 tablespoons unsalted butter

3 tablespoons flour

¼ cup of dry white wine

½ teaspoon curry

½ teaspoon thyme

Black pepper

Pinch of salt



Preheat oven at 200 degrees

Cook gnocchi according to package instructions. Drain well.

Season the chicken breast with thyme and pepper.

Melt 5 tablespoons of unsalted butter in a pan over medium heat.

Add the chicken breast in the pan and cook until golden brown for 5 minutes per side.

Meanwhile add half a cup boiled water, wine and curry. Whisk in flour for 2 minutes.

Add the gnocchi and a pinch of salt and mix.

Place into the oven and bake for another 15 minutes.

Serve hot and garnish with parsley if required.

This recipe only takes about 25 – 30 minutes to prepare and serve it. I honestly hope that you try this recipe out and enjoy it with your family and friends. Let me know what you think about this recipe in the comments below. If, you would like more recipes which are low in calories & carbs I invite you to order our book. Each recipe also contains the nutritional information inside.


Quinoa Sweet Potato Salad


Are you trying to eat healthier?

Are you having more salads but fed up eating always the same vegetables?


Salads don’t have to be boring! This quinoa sweet potato salad recipe offers a healthy and delicious meal. It is full of vitamins and minerals for a healthy immune system. It is easily prepared in 15 minutes and cooked in 45 minutes. As a result, it is ideal to prepare this quinoa sweet potato salad for lunch time during work.


  • 2 large sweet potatoes, diced
  • Rosemary or thyme
  • 1 tablespoon olive oil
  • 3 Kg chickpeas
  • 100g walnuts
  • 2 tablespoons maple syrups
  • 200g quinoa
  • Kale


  • Preheat the oven at 220 degrees Celsius
  • Roast the sweet potatoes on a large sheet pan with the olive oil and herbs for 20 minutes.
  • Add the chickpeas to the sheet pan and mix. Cook for another 20 minutes.
  • Add the walnuts and maple syrup and cook for another 5 minutes
  • Serve the mixture with cooked quinoa and kale.

I hope you enjoy this quinoa sweet potato salad recipe as much as I do. I would love to hear your opinion on this recipe below. So feel free to leave a comment I will be happy to answer any queries you might have. In addition, if you would like more recipes like this I encourage you to order our recipe book.


Strawberry and Blueberry Trifle

As strawberries are back in season and, as a result much cheaper in price I decided to post another recipe with strawberries. Last year I’ve posted a healthy recipe of homemade lemonade with fresh, tasty strawberries and had shared some nutritional tips.

This strawberry and blueberry trifle has a layer of sponge, a layer of whipped cream cheese and a layer of fresh strawberries and blueberries.  What more could you ask for? Additionally, it’s fairly straightforward to make and it takes about 27 minutes.



Lemon syrup

  • 60 g granulate white sugar
  • 30 ml freshly squeezed lemon juice
  • 30 ml water


  • 600 g sponge cake
  • 200 g cream cheese
  • 80g granulated white sugar
  • 200g whipping cream
  • 3 cups fresh strawberries, chopped
  • 3 cups blueberries


  • In a small saucepan, add the sugar, lemon juice and water. Stir the mixture and boil over medium heat.
  • Slice the sponge cake into 8 cm thick. Brush each side of the cake with the lemon syrup.
  • Mix the cream cheese with the sugar until it becomes fluffy. Continue by adding the whipped cream and mix until smooth.
  • Put the pieces of sponge cake in the bottom of the bowl and add half the cream. Spread to all sides of the bowl and add half the strawberries and blueberries on top of the cream.
  • Repeat the step above and refrigerate for about an hour. Serve.


This easy, delicious recipe of strawberry and blueberry trifle is ideal as a dessert for your family and friends. This recipe is also ideal as it is a means of introducing fruit in your child’s diet. I encourage you to check out other recipes from our blog for easy, healthy and delicious recipes. In addition, if you want to change your eating habits or want more recipe ideas I recommend you to order our recipe book ‘Everyday Cooking – a helping hand’. In this recipe book you will have more than 50 delicious recipes to cook for all your family and friends, all year long.


Avocado Dip

Avocado is a fruit, many refer to it as a large berry fruit with a single seed. Although it is a fruit it has a different composition as it is high in fats rather than in carbohydrates. It is also a rich source of vitamin B and K. It is also rich in antioxidants known as phytosterols and carotenoids. Avocado can be eaten raw or cooked with meals.

Due to its high nutritional content it is ideal to be taken as a snack during the day. As a result of this, I choose to share this avocado dip recipe which can be taken as a snack with some crackers. In addition, this recipe can also be use as a sauce with meals as an alternative of other types of sauces/ dips for example mayonnaise.


  • 1 avocado, mashed
  • 150g plain Greek yogurt
  • 1 small lemon squeezed
  • ¼ teaspoon garlic powder
  • Pinch of salt


  • Mix all the ingredients together and blend until smooth

This avocado dip recipe takes only 5 minutes to prepare it and serve. I encourage you to check out our recipe blog for easy, healthy and delicious recipes. Please, feel free to write any comments below. I will be happy to answer all your comments and queries.


Tofu Burgers

This recipe of tofu burgers is high in various vitamins, minerals and anti-oxidants. Tofu is a low calorie, high protein dairy alternative. It is produced by a coagulating soya milk to form curds, a process similar to how dairy cheese is produced. It has a spongy texture so the herbs and spices are absorbed well to give a palate taste. In fact, these easy and healthy tofu burgers get plenty of flavour from the onions, garlic and different herbs such as mint and basil. In addition, this recipe also offers a spicy taste by using some chili sauce. This recipe is suitable for normal, vegetarian and vegan diets. In addition, it is also suitable for children who suffer from lactose intolerance or fussy eating. 

  • 1 block tofu
  • 2 tablespoons tomato paste
  • 1 – 2 tablespoons chili sauce
  • 2 tablespoons fresh mint
  • 2 tablespoons fresh basil
  • 2 tablespoons parsley
  • 1 tablespoon garlic
  • 2 tablespoons onions
  • 5 tablespoons flour
  • Pinch of salt

Burger toppings:

  • Buns
  • Carrots
  • Cucumber
  • Lettuce
  • Chili sauce
  • 1 tablespoon olive oil


  • Put a heavy pan on the tofu to press out the water content for about 20 minutes.
  • In a bowl, mash the tofu using a fork until it becomes crumbly.
  • Add all the other burger ingredients in the bowl and mix.
  • Separate the mixture into 4 round burgers, using your hands.
  • Preheat the oven at 180 degrees Celsius.
  • Put 1 tablespoon of olive oil in a pan and fry the burgers to get a nice, brown colour on the outside.
  • Transfer the burgers into the oven and bake for 20 minutes.
  • Serve on a toasted bun with chili sauce, lettuce, carrots and cucumbers.

I enjoy this delicious recipe and therefore I invite you to try this healthy recipe, low calorie recipe that your entire family would love. I would love to hear from you what you think about this recipe. Leave your comments below 🙂


Polycystic Ovary Syndrome (PCOS)

Do you suffer from Polycystic ovary syndrome (PCOS) and you were advised to cut carbohydrates?

Are you on a keto diet because of PCOS?

What is the right diet for PCOS?

What is PCOS?


Polycystic ovary syndrome, known as PCOS is a hormonal condition in women involving an unbalance production of androgens, insulin and progesterone. The cause of PCOS is still unknown but it could be genetic. In our body, each hormone is responsible for a specific function. If you have PCOS your body will produce more insulin which is important to regulate blood sugars levels. In turn this will cause your ovaries to react and produce the male hormones in high levels. One of these hormones is androgen hormone which is often low in women but if you have PCOS due to the increased insulin production your androgens will be high. This may cause excessive facial and body hair. In addition, high insulin will also affect progesterone to be produced in lower amounts than needed. Low levels of progesterone may lead to irregular periods or to miss your periods for a long time.


What are the symptoms?


PCOS is associated with various symptoms due to the hormonal imbalance. Apart from the symptoms of excess hair, irregular periods and missing periods mentioned above, it also includes having acne, a lot of small cysts in the ovaries and difficulty in losing weight.

It is important to recognize the symptoms of PCOS as it can put your health at risk for insulin resistance syndrome. In other words, the metabolic syndrome. This syndrome includes risk of obesity leading to Type 2 diabetes, high cholesterol levels and high blood pressure. It also leads to a higher risk of abnormal growth of the lining of the uterus and endometrial cancer.

How is PCOS treated?

Currently, there is no cure for PCOS but it can be managed by diet and lifestyle. Maintaining a healthy weight is the main factor to control PCOS as much as possible. This can be achieved by exercise and a balanced diet. Studies show that women with PCOS benefit from 30 minutes of exercise 5 times a week as there is a strong positive correlation with cardio – metabolic outcomes.


What diet is recommended for PCOS?

Currently, the trend for PCOS is a low or a no carb diet. As, I previously explained in my blog about carbohydrates , carbs offer various health benefits such as energy, protects against diseases and a rich source of vitamins & minerals. So the question for a women with PCOS is: should I eliminate carbs?

The evidence suggests that a diet for PCOS should contain a low glycemic index (GI). A low GI diet is rich in fiber, a type of carbohydrate which slows digestion, proteins and healthy fats. This diet rich in fiber causes a gradual increase in blood sugar levels rather than a spike, as shown in the graph below:


Some examples of high fiber foods are

  • Wholegrain bread
  • Wholegrain pasta and rice
  • Wholegrain cereals such as oats
  • Fruit
  • Vegetables

Studies  show that women with PCOS had an improved menstrual regularity when they followed a low GI diet as less blood sugar spikes improved insulin sensitivity. It is important to highlight that a low GI diet does not mean a low carb diet. It still means that 50% of your calorie intake should come from carbohydrates for proper metabolic and brain function.

In conclusion, the recommendation for a PCOS diet is high fiber carbs, lean proteins and healthy fats. So the good news is that you can still enjoy plenty of tasty carbs but choose high fiber ones. In addition, exercise can also moderate insulin levels. The minimum daily exercise recommendation is 30 minutes of any type of exercise which you love to do.


Green Tahini Dip

Do you need some healthy snack ideas?

Do you need practical home-made food which is not time consuming?

This healthy green tahini dip recipe is a perfect combination to obtain your daily intake of Omega-3 fatty acids and Vitamin B. Unfortunately, Omega 3 is not abundant in our daily diets despite it’s beneficial nutritional impact on our health. It is also high in fibre for a healthy digestive system and anti-oxidants known as lignans for prevention of diseases. This green tahini dip added with three to four crackers is ideal as a healthy snack during the day. It takes only about 5 minutes of your time to prepare and it does not involve any cooking.


  • 100 ml olive oil
  • 100 ml water
  • 30g tahini
  • Parsley
  • 1 clove garlic
  • Half lemon, squeezed
  • Pinch of salt


  • Mix all the ingredients together and blend until smooth.

NB: If the sauce is too runny you can add a little more of tahini


I encourage you to check out our recipe blog for easy, healthy and delicious recipes. In addition, if you want to change your eating habits or want more healthy, low in calorie recipe ideas I recommend you to order our recipe book ‘Everyday Cooking – a helping hand’. In this recipe book you will have more than 50 delicious recipes to cook for all your family, friends and your loved ones.


Chicken Mini Pies

Do you find it difficulty to cook twice a day for lunch and dinner?

Do you end up buying take away food for convenience?

Do you feel guilty after having a take away, especially if the reason being is that you don’t feel like cooking?


Frequently, lots of my clients feel that it is too much to cook twice a day. Honestly, I feel the same way too even though I love cooking. In addition, I notice that if they buy a take away they feel they’ve ruined their healthy eating habits. With this I have to strongly disagree. The reason being is that it depends on the frequency and the portion size eaten. In order to try to help out ease the stress of cooking twice a day I thought of something convenient which can be yummy, practical and still low in calories. In this blog I share a healthy recipe of mini chicken pies.

These mini chicken pies are prepared in about 25 minutes and takes about 50 minutes to cook. You will be able to make 4 portions from this recipe. Thehe other extra portions can be frozen and used for that day when you don’t feel like not cooking anything for lunch or dinner.

  • Puff pastry
  • 2 teaspoons unsalted butter
  • 2 tablespoons olive oil
  • 3 tablespoons flour
  • 400 ml milk
  • 2 tablespoons freshly squeezed lemon juice
  • 280g chopped chicken breast
  • 100 g chopped carrots
  • 150g potatoes
  • Chopped fresh basil
  • Black pepper
  • Pinch of salt
  • 1 egg white
  • Preheat the oven at 200 degrees Celsius.
  • Put the carrots, potatoes and 1 tablespoon olive oil in a bowl and mix. Add a pinch of salt and pepper.
  • Spread the vegetable mixture on a baking sheet and put in the oven.
  • After 20 – 30 minutes remove from the oven and let the mixture cool.
  • Increase the oven temperature to 220 degrees Celsius.
  • Roll out the puff pastry to 1 cm thick. Cut the pastry a little bit bigger than the dish into 4 pieces. Keep the pastry ready and refrigerated until it is time to use.
  • In a saucepan, melt the butter and 1 tablespoon olive oil over moderate heat. Add the flour and whisk constantly for 1 minute. Add the milk while whisking and simmer the mixture for about 5 minutes until it thickened.
  • Add the lemon juice, chicken, vegetables and basil and stir.
  • Put the mixture into 4 dishes and top the dishes with the pastry. Press against the outside edge to seal.
  • Brush the pastry with the egg white.
  • Bake the pies in the oven for another 15 – 20 minutes until the pastry is golden brown. Serve.


This method will also help you to save your time from cooking the same dish and money spend on take away food. I suggest that you use that extra time and money to treat yourself, as you truly deserve. Let me know if you agree with me in the comments below 🙂

Posts navigation