Sardines and kippers

These are packed full of protein and contain good quality omega 3 essential fats.

You can buy fresh or tinned. Serve with a slice of rye, or wholemeal toast and grilled tomatoes.

Eggs

They are packed full of protein and nutrients and very versatile always best to buy free range & organic.   Enjoy with a glass of orange juice as the vitamin C from the oranges helps with iron absorption from the eggs.

• Poached egg with wilted spinach and mushrooms (mix the spinach with a little olive oil).
• Omelette with any vegetables and herbs
• Scrambled egg served with a slice of rye bread, top with organic smoked salmon and watercress.
• Traditional soft boiled egg with rye soldiers

Super smoothie

(Serves 1)
1 handful of berries
1/2 a Mango

1 Banana

Natural Yoghurt
Fresh Orange Juice (not from concentrate)

Chop fruit and blend with natural yoghurt and orange juice. You can add in a splash of flaxseed oil or hemp oil for Omega 3.

Super Fruit Yoghurt

(Serves 1)

100g Mixed Berries such as strawberries, raspberries, bluberries, & blackberries

150g Natural Organic Yoghurt (Cow’s, Sheep’s, Goat’s or Soya)
1 Apple – grated
Handful of Mixed Nuts or Seeds (e.g Almonds, Walnuts, Pecans, Pumpkin Seeds, Sunflower Seeds, Linseeds…) or both!
Stir berries and grated apple add the natural yogurt. Top with a handful of chopped nuts and seeds.