1 cup. Semi skimmed milk

2 tsp Gelatin powder

250g. Low fat Yoghurt

1 tsp Vanilla essence

3 tbsp Honey

10 Strawberries

1. Pour the gelatin into the milk and let it sit for 5 minutes until it becomes soft. Place the milk into the microwave for a minute. After one minute take the milk out of the microwave and stir until the gelatin melts.
2. Place the yogurt, the vanilla essence and the honey into a bowl. Mix gently and then add the milk.
3. Mash the strawberries in a food processor and add it to the bowl with the rest of the ingredients. Mix all the ingredients until you form a homogeneous mixture.
4. Divide the mixture into 4-5 dessert bowls and refrigerate for at least 6 hours.
5. You can decorate the strawberry mousse with.

1/2 cup of fructose + 2 tbsp brown

6 tbsp margarine

½ cup low fat milk

1/3 cup cocoa

3 cups Quaker

1. In a saucepan mix fructose, sugar, margarine, milk and cocoa. Put over medium heat and stir frequently for 3 minutes.

2. Remove the saucepan from the heat. Add the Quaker, stir and let the mixture cool for 5 minutes.

3. With a tablespoon create small cookies on a non stick paper. Allow to harden up and serve.

4 slices of salmon – 150 gr. about each

6 tablespoons teriyaki sauce

1 teaspoon sesame oil

2 Tbsp. sesame

1 teaspoon honey

1.Mix honey with teriyaki sauce and sesame oil in a bowl and put in the slices of salmon. Cover the pan and allow the fish to marinate for 15 minutes.

2.After marinating the fish, sprinkle the fillets with sesame seeds and place the fish in a cooking pan and then in the oven grill. Allow fillets to cook 6-7 minutes on each side and the salmon is ready.

1 cup of chickpeas or white beansveggie_burgers

1 small boiled potato

2 grated carrots

1 grated zucchini

1 large onion, chopped

1-2 tbsp chopped parsley

1 tbsp mustard

2 eggs

1 / 2 cup breadcrumbs

Salt / pepper

2 tbsp soy sauce

1.Melt the pulses with a multi and then pour into a bowl. Add the boiled potatoes to the bowl and mash while stirring the potatoes with the mashed legumes until they form a uniform mix.

2.Add the grated carrots, the grated zucchini, the parsley and the onion and stir.

3.Add the 2 eggs, the bread crumbs, the soy sauce, some salt and pepper. When the mixture is ready, mold into 4 patties and place on grill until golden on both sides.

1 tbsp. Olive oil

1 tsp Butter

1 large clove of garlic, chopped

1 tsp Corn starch (Corn Flour), dissolved in a little water

1 cup. Fresh orange juice

½ tsp. Grated ginger

1 tbsp. Honey

Fresh rosemary, chopped

1. Salt and pepper the chicken and sauté in olive oil until you get a light golden color.

2. Remove the chicken from the pan and cover with foil. Add to the pan the butter and garlic, and sauté just until tender.

3. In a bowl, dissolve the cornstarch in the orange juice and add to the pan with the garlic and butter.

4. Lower heat and add the ginger, honey and rosemary. Stir until the sauce thickens.

5. Finally add the chicken to the sauce and cook at low temperature for about 5 minutes.

6. Serve hot with rice or quinoa

200gr light Greek style Yogurt (2% fat)

1 tablespoon honey

100gr dark chocolate (74% cocoa)

½ teaspoon vanilla essence

Melt chocolate in the microwave. (Stir every 30 seconds)

– Combine yogurt, melted chocolate and honey; microwave for another 20 seconds until you get a smooth texture.
– Add vanilla; stir to combine.

– Freeze mixture. For better results, stir every 15 minutes. Repeat 4 times.

– Serve with fresh chopped strawberries.

1 tbsp Olive oil or fry light

1 small onion, chopped

½ red pepper, cut into squares

½ yellow pepper, cut into squares

4 large sliced mushrooms

200g quinoa

2 cups vegetable broth

3 tbsp. Tomato juice

¼ tsp. Black pepper

½ tsp. Salt

½ tsp thyme

1. Lightly fry the onion in the olive oil. Add the peppers and mushrooms. Mix for about 3-4 minutes.

2. Wash the quinoa under running water, and add it to the pot. Stir for about two minutes and then add the broth, tomato juice, salt, pepper and thyme. Lower heat and simmer the quinoa for about 15 minutes to absorb all the liquid.

3. Remove the pan from the heat and leave the lid closed for 10 minutes before serving.

420gr. Greek yogurt 2%

300g. All purpose flour

300g. wheat flour

2 sachets of dried yeast or normal biological

1 teaspoon baking powder

2 tablespoons brown sugar

1 teaspoon salt

1 egg

1. Preheat the oven to 190C.

2. In a bowl, mix flour, salt, sugar, baking powder and yeast until all the ingredients become a homogenized mixture.

3. Add the yogurt and egg beaten and begin to knead until a soft ball.

4. Put the dough on a baking tray covered with greaseproof paper. Make small cuts with a knife and bake for 40 minutes until golden brown. Allow to cool slightly and cut.

240 g chick peas, cooked

2 tbsp. Olive oil

1 small onion, chopped

1 medium potato, diced

3 tbsp. Tomato juice

½ cup. Vegetable broth

½ tsp. Cumin

½ tsp. Salt

¼ tsp. Black pepper

6 spinach leaves, coarsely chopped

1. In a deep pot sauté the onion in olive oil.

2. Add the potatoes and cook until the edges acquire a golden color.

3. Next, add the tomato juice, broth, cumin, salt and pepper.

4. Add the cooked peas and the spinach. Lower the heat and let it simmer for about 30 minutes or until sauce thickens.

500gr cod fish fillets

1 tablespoons olive oil

½ cup onions, finely chopped

½ cup bell peppers, any color, finely chopped

½ cup white wine

1 tablespoon flour

1 teaspoon brown sugar

½ teaspoon dried marjoram

¼ teaspoon dried thyme

4 large ripe tomatoes (chopped)

Salt and pepper

Preheat oven to 200 degrees C.

Prepare baking dish by spraying lightly with non-stick cooking spray.

Place oil in a nonstick pan over medium heat. Add onion and pepper and saute until softened. Whisk in flour, brown sugar, herbs; add salt and pepper to taste. Stir in tomatoes along with the juice.

Bring sauce to a light boil. Stirring constantly, continue cooking until sauce has slightly thickened.

Place fish fillets in baking dish and top with the sauce. Place dish in oven and bake for 12-15 minutes or until fish is cooked through and flakes when forked.

Per Serving: (Does not account for personal addition of salt) 174 Calories; 4g Fat (22.7% calories from fat); 1g Saturated Fat; 22g Protein; 12g Carbohydrate; 1g Dietary Fiber; 49mg Cholesterol; 293mg Sodium.