Breakfast cereal cinnamon flavor

Are you looking for some quick breakfast idea?

Do you think that healthy and well-balanced breakfasts are time-consuming?


written by Ms Weronika Kordjaka, updated by Ms Rowinda Dimech


To start with and answer the above question ‘not anything alike’! This recipe is full of fiber for optimum intestinal function, vitamins and minerals to help you boost your energy when you wake up. So here, is a recipe for super healthy, quick and drool worthy breakfast!



  • 50 g old-fashioned rolled oats
  • 1 cup of milk
  • 1 medium apple
  • 1 tablespoon of peanut butter
  • 1 tablespoon of ground cinnamon



  1. Prepare saucepan. Combine milk and oats, than bring to a boil.
  2. Simmer uncovered for about 5 minutes until thickened and remove from heat.
  3. Transfer porridge into bowl.
  4. Peel the apple and chop into slices, add to bowl.
  5. Garnish with peanut butter and sprinkle with cinnamon.

Oatmeal may sound a bit boring, but trust me there are thousands of ways to prepare it! You may add different kind of fruits, nuts, sesame or honey for more sweetness. You can also prepare bake oatmeal, especially when you are dieting and experience strong sweet cravings. This recipe will help you feel full and satisfied, so you don’t have to be worried about being ‘forced’ to buy junk food on your way to work. Let me know what you think of this healthy breakfast. 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 🙂


Christmas cookies

Christmas is here…my favorite time of year (apart from the 3 months of summer). I’ve prepared this month’s recipe related to this wonderful period of time – Christmas cookies. During this time of year everybody over eats so I hope you enjoy this recipe. I promise that these cookies are delicious…let me know your opinion about their taste in the comments below 🙂


  • 450g Flour
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 250g Margarine
  • 300g White sugar
  • 2 eggs
  • 2 teaspoons vanilla extract



  • Sift the flour in a large bowl.
  • Add the baking powder and salt in the bowl and mix.
  • Add the margarine and sugar to the mixture and mix until the mixture becomes light and fluffy.
  • Add the eggs one at a time and mix until smooth.
  • Add the vanilla and leave the dough to chill for 2 hours.
  • Preheat the oven at 200 degrees Celsius and grease the cookie sheets.
  • Roll out the chilled dough and cut out the Christmas shapes using a cookie cutter.
  • Bake for 6 – 8 minutes in the preheated oven until the edges are barely brown.
  • Sprinkle some icing sugar on top for garnish.


I wish you a Happy Christmas and a Happy New Year from the bottom of my heart. May 2022 be a better year for all of us (without COVID) full of love, laughter and joy! This is my last blog for this year and I suggest that you subscribe to this website so that you won’t miss out great content prepared for you next year 🙂


Low Calorie Pepperoni Pizza

Are you trying to lose weight?

Do you restrict food to lose weight?

How long has it been that you’ve tasted a pizza?


If you follow my blog by now you know that I am totally against any type of food restriction. In other words, you can eat a ‘normal’ pizza dough and fill it with whatever food you want. I know what you are saying “OMG I will put so much weight if I do that.” I promise you that if you eat a pizza everyday but you have the right portion size for you you won’t gain weight. Therefore, I strongly suggest that before you deprive yourself of all the tasty food you check with a registered dietitian your right portion sizes.

Despite all of this, I know that most of you who are weight watchers suffer from anxiety if you have to eat a ‘normal’ pizza from a take-away. As a result, I decided to give you an option of a low calorie pepperoni pizza if you are still not comfortable to try the pizza take-away. I don’t usually have time to do my own pizza from scratch and end up buying it ready-made. This time I managed to do it all by myself and I decided to make extra dough to use it for another time.

  • 200g plain Greek yogurt
  • 300g self-rising flour
  • 200g tomato sauce
  • 150g skimmed mozzarella
  • 20 slices pepperoni
  • 4 tablespoons parmesan cheese
  • 2 tablespoons chopped fresh basil
  • Heat the oven at 190 degrees.
  • Mix the yogurt and flour until they combine together. Use a wooden spoon for this step.
  • Knead the dough in the bowl using your hands this time for about 2 minutes. If, the dough is sticky add 1 tablespoon of flour at a time until it has the right consistency.
  • Sprinkle some flour onto a large piece of parchment paper. Cut the dough into 4 equal pieces. Roll each dough into a 30cm oval shape.
  • Place the dough onto the baking sheet in the oven and bake for about 18 minutes.
  • When the dough starts to turn lightly golden, remove from the oven and start to add the toppings – tomato sauce, mozzarella cheese, pepperoni and basil evenly.
  • Put the pizza in the oven again and continue to cook for another 5 minutes.
  • Sprinkle 1 tablespoon of Parmesan cheese on each pizza. Cut and serve.

I enjoyed every bite of this low calorie pepperoni pizza. Honestly, I thought that it wouldn’t taste so nice but I was wrong about this one! I hope you enjoy it as well. Let me know what you think of this recipe in the comments below.


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.


Valentines Red Velvet Mini Cakes

February 14th is Valentine’s Day. It is a day to celebrate the people we choose to share our life. In other words, it is a day to celebrate our family, friends and lifelong lovers. In my relationship with my boyfriend I focus on good communication skills between us. I think that verbalising our love everyday is a good practise, but special days like Valentines, it’s also good to show your love with a memorable gift. I strongly believe that an easy and effective way to show your loved ones your sentiments is to bake them something delicious.

These Valentines red velvet mini cakes are perfect for such an occasion. If, you have a busy lifestyle, like me, this recipe takes only about 50 minutes to prepare and bake so time-wise it suits us as well.


Red velvet min cakes

  • 2 tablespoons unsweetened cocoa powder
  • 30g red food colouring
  • 2 tablespoons water
  • 300g white sugar
  • 100g vegetable oil
  • 2 eggs
  • 200g buttermilk
  • 1 teaspoon vanilla extract
  • 700g flour
  • 1 tablespoon white vinegar
  • 1½ teaspoon baking soda


  • 180g cream cheese
  • 100g salted butter
  • 1 teaspoon vanilla extract
  • 480g powdered sugar


Red velvet mini cakes

  • Heat the oven at 175 degrees.
  • Mix the cocoa powder, food coloring and water. Put aside.
  • Mix together the sugar, oil and eggs. Add the buttermilk, vanilla extract and the food colour mixture, which was put aside.
  • Stir in the flour, vinegar and baking soda until the whole mixture is combined.
  • Pour the mixture using a round spoon onto a baking sheet.
  • Bake for around 7 minutes.



  • Mix the cream cheese, butter, powdered sugar and vanilla extract.


Red velvet mini cake with filling

  • Spread a tablespoon onto the bottom side of the mini cake. Then, top with the bottom side of another mini cake.
  • Put in the refrigerator. Serve.

I hope you enjoy these valentines red velvet mini cakes and share it with your loved ones on this special day. If, you would like to have more delicious recipes with all the nutritional information order our recipe book.

Happy Valentines Day!!


Children and Gut Health

How important is gut health in children?

Does your child suffer from abdominal pain?

Is it negatively affecting his nutritional intake?


In children, gut health is one of the most important as it can affect all the other organs and body parts. The gastrointestinal system or gut is the body’s largest organ system. It is responsible for digestion, absorption and elimination of food and bacterial waste.

Your child should always be given sufficient time to eat his food without distractions. It is also important to calmly encourage your child to chew food well. This will result in enough time for your child’s gut to release digestive enzymes to help in digestion. Hunger and appetite are controlled by internal digestive hormones and external influences such as the sight and smell of food. Simple as it sounds, the act of chewing food well, signals satisfaction to the brain, which in turn helps control hunger and appetite.

Digestion begins in the mouth, with the production of salivary amylase. It continues in the stomach and upper intestines, stimulating the production of digestive enzymes and hormones. The gut illustrates its adaptive qualities by regulating nutrient absorption depending on your child’s needs.

Gastrointestinal problems are common in infancy, toddlers, children and teenagers. There are various gastro symptoms which can be controlled or treated by diet. These include difficulty swallowing, poor appetite, indigestion, acid reflux, nausea, stomachache, vomiting, bloating, chronic diarrhea and constipation. These symptoms can be identified quickly from your observations as a parent as you might see tantrums during feeding your child or discomfort, vomiting, pain and faltering growth. In addition, your child may be grown enough to express his own symptoms to you himself.

Common digestive disorders in children are:

  1. Eosinophilic Gastrointestinal Disorders (EGID)

These are disorders in which white blood cells in your child’s digestive tract causes inflammation and swelling. This results in pain, discomfort and may even result in swallowing difficulty. The most common is known as eosinophilic esophagitis. Unfortunately, there is no cure but proper diet and steroid medication will help your child to control his symptoms. Diet plays an important role as certain foods might be causing the allergic reaction in your child’s gut.



  1. Celiac Disease

Celiac disease is a serious reaction when your child eats gluten which is found mainly in wheat, barley and rye. This condition can only be treated by a gluten free diet which will stop the damage being done to your child’s intestines. On another side note, it is important that gluten should be part of a normal diet if celiac disease is undiagnosed. This will prevent future health complications such as developing celiac disease itself.

  1. Inflammatory Bowel Disease (IBD)

Inflammatory bowel disease is a term used to describe certain disorders such as ulcerative colitis and Crohn’s disease. These types of disorders involve chronic inflammation of your child’s digestive tract. IBD is most commonly found in teenagers. In both types of IBD, your child experience reduced appetite, diarrhea, rectal bleeding, abdominal pain, fatigue and weight loss. There are various types of diets that can be used such as gluten free diet, lactose free diet, low fiber diet or high fiber diet and low FODMAP diet.

  1. Lactose Intolerance

Lactose intolerance is very rare in young children. Usually, lactase production remains quite active until children are at least 10-12 years old. Studies show that European children are less likely to develop lactose intolerance, even as they grow older.

Lactose is a type of carbohydrate therefore it causes an intolerance. Food intolerance is different from a food allergy. In a food allergy, your child’s body develop an immune system reaction towards that particular food. If, your child has a true milk allergy he must not ingest even trace amounts of any form of milk or dairy products. If, your child has lactose intolerance he can still consume lactose-free milk and dairy products.

If, your child is suffering from any gastrointestinal problems I strongly recommend you to pay a visit to your child’s pediatrician. Then, if your child’s gastrointestinal issues directly relates to food I strongly encourage you to speak with a dietitian. This is of utmost importance that your child have good gut health as it affects your child’s physical, psychological and emotional wellbeing.



Milk and Breast Cancer

Does dairy cause breast cancer?

Should we eliminate dairy from our diet, especially women?

Is it better to use alternative milks like soya milk?


What is the evidence about milk and breast cancer

I encounter lots of women who have a ‘phobia’ for dairy and dairy products. I can understandably empathies with all women who worry about this issue. This reason being because the internet is full of misinformation about milk. Apart from the misinformation on the web, there are also published studies that drinking dairy milk is associated with cancer. One particular study  was published in the International Journal of Epidemiology that concluded that drinking dairy milk is associated with a greater risk of breast cancer by 30%. In this study, dairy products as such cheese and yogurt don’t appear to have any effect on breast cancer.

This type of research is known as an observation study. This describe and potentially identify a correlation between milk intake and the rate of breast cancer occurrence in women. The problem with observation studies is that they don’t identify a cause and effect. Therefore, its aim is to direct scientists to ask the right questions and conduct proper studies. Observational studies are not intended to be used to inform clinical decisions for dietitians. In other words these studies cannot guide us on what to eat or not to prevent cancer. In nutrition studies, researchers use food frequency questionnaires and diet recall methods to find out what subjects are eating. This is because a person who drinks soya milk could have been eating more fruit and vegetables. While people who consumed dairy milk could also consume junk food on a regular basis. Therefore, their diet wasn’t measured in terms of quantity and quality.


What is the evidence about soya milk and breast cancer?

In addition, I frequently hear women say that they consume soya milk as it is ‘healthier’ than dairy milk. Evidence on the relationship of soya and breast cancer are very limited. In other words, more research is needed for conclusive evidence whether soya increases or decreases the risk of breast cancer.

In both cases, the research is inconclusive but there is a lot of strong evidence about other foods which prevent the risk of having cancer such as fruits and vegetables. In addition, milk is important for its calcium intake for strong bones, teeth and Vitamin D synthesis.


Till now, from the thousands of studies assessing the relationship between dairy milk and breast cancer we cannot conclude that there is a relationship. Some studies found that there might be an increase in risk, some found no relationship at all.  Other studies suggested that dairy milk is protective against breast cancer. This means that more research studies need to be carried out as it is concluded in a systematic review  published in The American Journal of Clinical Nutrition.

In conclusion, I would strongly suggest to stick with the current evidence based recommendations of having 3 portions of dairy products per day. These could be 1 glass of milk or alternative milk such as soya, yogurt and cheese. In addition, always try to include fruit and vegetables for their anti-oxidant properties. Also, don’t forget to exercise and keep fit for maximum immune system function and well-being.


Kidney Stones Prevention

A healthy diet can directly reduce your risk for kidney stones. There is plenty of information on the web that is incorrect and not scientifically proven. This has led to misinformation and confusion about what a healthy kidney stone prevention diet should be.

What are kidney stones?

Kidney stones forms from a high concentration of calcium and oxalate in the urine which combines to form calcium oxalate. In other words, these two substances binds together to form kidney stones. Urine that is too acidic increases the risk of calcium oxalate kidney stones. Calcium and oxalate are more likely to bind in acidic environments. So, the kidney stone diet aims to increase urine pH to reduce the risk that calcium and oxalate will bind.


7 nutrition tips for kidney stones prevention
  1. Drink lots of fluids

The first diet goal for kidney stones prevention is to drink more fluids. The more urine you pee, the less concentrated calcium and oxalate there will be. As a result, it is less likely that a kidney stone will form. It is recommended to drink about 3L of fluid per day. Your daily fluid requirement may be different based on your body size, environment, gastrointestinal health and exercise schedule. Always seek advice form a dietitian about what is your fluid requirement. Drinking too much fluids can also lead to other health problems such as oedema. The best beverage choice is water and drinking 3L of tasteless fluid can be challenging for some people. Making water more “exciting” can help quite a bit. This can be done by infusing fruits or herbs with water in order to add a very lovely flavour without adding many calories or sugar.

  1. Limit Salt (Na)

Eating lots of salty foods will increase urine calcium and the risk for kidney stones. The extra calcium in the urine due to a high salt diet comes from our bones, putting them at risk of osteopenia. In addition, a high sodium diet is associated with increased blood pressure, which increases the risk of all sorts of health problems like kidney disease, heart disease, stroke and dementia. It is important to note that the majority of the salt we eat is already hidden in food. So, simply avoiding salt will not reduce sodium to our goal for most people. The key to a low sodium diet is to choose foods that are low in sodium in the first place. In other words, this means cooking with fresh, non-processed ingredients. Restaurants, commercially prepared and to-go foods are usually high in salt.


  1. Moderate amount of protein

A high protein diet will increase the urine calcium. In addition, high protein diets produce acid during metabolism. This acid is eventually excreted in our urine, which lowers urine pH and increases the risk of kidney stones. Similar to sodium, the extra calcium in urine from a high protein diet is taken from bone, putting the bones at risk of osteopenia.

  1. Eat enough Calcium

Calcium is a critically important piece of the kidney stones prevention diet. Previously, doctors told people with kidney stones to reduce calcium and dairy. This seemed to make sense since one of our goals is to reduce urine calcium.

However, we now know about the importance of calcium in stopping oxalate absorption in the intestines. Similar to how oxalate loves to bind with calcium in our kidneys and make kidney stones, they love to bind in our intestines as well. So, if calcium binds with oxalate before it is absorbed, the oxalate is excreted in our feces, instead in our urine. Studies have shown nearly a 50% reduction in kidney stones by adding dairy to the diet along with the low sodium and moderate protein considerations. It is important to note that for the latter to happen, we need to eat calcium when we eat oxalate so make sure to eat dairy with meals.

In addition, a diet high in calcium is critical for bone health. People who have a history of calcium kidney stones are more likely to experience bone fractures and weak bones. This makes sense, as all of that extra calcium in your urine comes primarily from breaking down bone.


  1. Reduce added sugars

Too much sugars in your diet will increase urine calcium. Therefore, sugar will increase the risk of kidney stones. In addition, high sugar intake is associated with an increased risk of heart disease and diabetes. Make sure to check the nutrition facts label for added sugar, as well as sodium. Try to find products with as little added sugar as possible. And, save sweet desserts for special occasions. Swap out ice cream after dinner for a lower sugar frozen yogurt or fruit.

  1. Reduce food containing oxalate

Reducing oxalate in the diet is perhaps the trickiest part of the kidney stone diet. Firstly, oxalate information found online is often conflicting, which results in frustration for people trying to follow a low oxalate diet. Foods which are high in oxalate include spinach, almonds, bran, rhubarb, raspberries and potato with skin.

  1. Eat fruit & vegetables

The final nutrition tip is to eat plenty of fruits and vegetables. How many? Aim for at least 2 servings of fruit and 3 servings of vegetables per day. Eating fruits and vegetables is associated with reduced risk of hypertension, heart disease, stroke, cancer and gastrointestinal conditions. For kidney stones specifically, they help make our acid less acidic in urine. Therefore, it is less likely to form calcium oxalate from an acid urine.

Putting all the pieces of a healthy kidney stone diet can be overwhelming so always seek the help of a dietitian. A dietitian will guide you step by step for a kidney stone diet so that it becomes relatively easy and healthy for you. Lastly remember that this diet will reduce your risk for kidney stones and further medical complications.

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