Simple but nutritious
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#Jannislifestyle #breakfast
Incorporating a wide variety of fruits into your smoothies can significantly elevate your health. Not only do different fruits bring unique flavors and textures, but they also pack a powerful punch of vitamins, minerals, and antioxidants.
By mixing fruits like bananas, berries, mangoes, and spinach, you’ll create a nutrient-dense blend that supports your immune system, boosts energy levels, and promotes overall well-being. For instance, berries are rich in antioxidants, while bananas provide potassium for heart health. Adding leafy greens like spinach or kale can further enhance the nutritional profile without compromising taste.
Experimenting with seasonal and tropical fruits can also keep your smoothies exciting and prevent monotony in your diet. Plus, the natural sweetness from fruits reduces the need for added sugars, making your smoothies a wholesome choice.
Embrace the colorful world of fruits, and watch your smoothie game transform!
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#SmoothieGoals #HealthyEating #VitaminBoost #FruitSmoothie #NutrientDense #WellnessJourney #Superfoods #JannisRecipes #HealthyLifestyle #EatYourFruits #jannislifestyle
West African Fish Sauce with Mackerel
Ingredients:
- 2 red bell peppers
- 1 onion
- A handful of curry leaves
- A few sprigs of rosemary
- 2 mackerel fillets (boneless, if possible)
- 2 tablespoons organic coconut oil
- Salt, to taste
- 1-2 stock cubes (optional)
- Water, as needed
Instructions:
1. Pre-Boil the Fish: In a pot, add the mackerel fillets with a little water. Bring to a gentle boil for about 5 minutes. Remove the fish, let it cool, and carefully remove any remaining bones.
2. Blend the Sauce: In a blender, combine the red bell peppers, onion, curry leaves, and rosemary. Blend until smooth.
3. Cook the Sauce: In a separate pot, heat the organic coconut oil over medium heat. Add the blended mixture and cook, stirring occasionally, until the sauce thickens and the oil begins to separate.
4. Combine: Gently fold in the pre-boiled mackerel. Add a splash of water if needed to achieve your desired consistency. Season with salt and add stock cubes for extra flavor, stirring well.
5. Serve: Allow the sauce to simmer for a few more minutes to let the flavors meld. Serve hot over rice or alongside your favorite side dishes.
Enjoy this rich and flavorful West African fish sauce that highlights the delicate taste of mackerel!
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#WestAfricanCuisine #FishSauce #MackerelRecipe #CoconutOil #HealthyCooking #FlavorfulDishes #HomeCooking #EatWell #Foodie #JannisRecipes #Jannislifestyle
Planning your weekly meals can save you time, energy, and money while ensuring you only buy what you need. Start by choosing a few recipes for the week that share ingredients, minimizing waste. Create a detailed shopping list based on these meals to avoid impulse buys and overstocking.
Prep ingredients in advance, like chopping vegetables or marinating proteins, so cooking becomes a breeze. This not only streamlines your week but also helps maintain a balanced diet. Plus, you’ll discover new favorites along the way!
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#MealPlanning #SaveTime #HealthyEating #BudgetFriendly #WeeklyMeals #CookingTips #MealPrep #HealthyLifestyle #EatWellLiveWell
One-Mix Flapjacks with Berry Compote and Yogurt
Enjoy these delicious flapjacks topped with berry compote, raw plain yogurt, fresh mint, and a drizzle of raw honey! Perfect for breakfast or a sweet snack.
Ingredients:
For the Flapjacks:
- 1 cup plain flour
- ½ cup sugar (adjust to taste)
- 1 tsp baking powder
- ⅓ cup coconut oil (melted)
- 1 large egg
- 200 ml milk
- 1 tsp ground cinnamon
- 1 cup blueberries (fresh or frozen)
For the Berry Compote:
- 1 cup mixed berries (fresh or frozen)
- 2 tbsp sugar (adjust to taste)
- 1 tbsp lemon juice
For Plating:
- Raw plain yogurt
- Fresh mint leaves
- Raw honey (for drizzling)
Instructions:
1. Preheat the oven to 180°C (350°F) and grease a baking dish.
2. In a large bowl, mix the flour, sugar, baking powder, and cinnamon together.
3. In another bowl, combine the melted coconut oil, egg, and milk.
4. Pour the wet ingredients into the dry ingredients and mix until just combined. Gently fold in the blueberries.
5. Pour the mixture into the prepared baking dish and spread evenly.
6. Bake for 25-30 minutes, or until golden and a toothpick comes out clean. Allow to cool before cutting into squares.
For the Berry Compote:
1. In a saucepan, combine the mixed berries, sugar, and lemon juice.
2. Cook over medium heat until the berries break down and the mixture thickens (about 5-10 minutes). Set aside to cool.
Plating:
1. Serve the flapjacks warm or at room temperature.
2. Top with a dollop of raw plain yogurt, drizzle with berry compote, and garnish with fresh mint leaves.
3. Drizzle with raw honey for added sweetness.
Enjoy!
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#Flapjacks #BerryCompote #HealthySnacks #BakingAtHome #BreakfastIdeas #YogurtParfait #HomemadeGoodness #BlueberryFlapjacks #SweetTreats #Foodie #RecipeOfTheDay #CookingWithLove #NutritiousAndDelicious #DessertLovers #WeekendBaking #Jannislifestyle #FoodInspo #CleanEating #SimpleRecipes #HealthyEating #DeliciouslyHealthy
WELLNESS TIPS…
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#jannislifestyle #benefitsofblueberries
One-Mix Flapjacks with Berry Compote and Yogurt
Ingredients:
For the Flapjacks:
- 1 cup plain flour
- ½ cup sugar (adjust to taste)
- 1 tsp baking powder
- ⅓ cup coconut oil (melted)
- 1 large egg
- 200 ml milk
- 1 tsp ground cinnamon
- 1 cup blueberries (fresh or frozen)
For the Berry Compote:
- 1 cup mixed berries (fresh or frozen)
- 2 tbsp sugar (adjust to taste)
- 1 tbsp lemon juice
For Plating:
- Raw plain yogurt
- Fresh mint leaves
- Raw honey (for drizzling)
Instructions:
1. Preheat the oven to 180°C (350°F) and grease a baking dish.
2. In a large bowl, mix the flour, sugar, baking powder, and cinnamon together.
3. In another bowl, combine the melted coconut oil, egg, and milk.
4. Pour the wet ingredients into the dry ingredients and mix until just combined. Gently fold in the blueberries.
5. Pour the mixture into the prepared baking dish and spread evenly.
6. Bake for 25-30 minutes, or until golden and a toothpick comes out clean. Allow to cool before cutting into squares.
For the Berry Compote:
1. In a saucepan, combine the mixed berries, sugar, and lemon juice.
2. Cook over medium heat until the berries break down and the mixture thickens (about 5-10 minutes). Set aside to cool.
Plating:
1. Serve the flapjacks warm or at room temperature.
2. Top with a dollop of raw plain yogurt, drizzle with berry compote, and garnish with fresh mint leaves.
3. Drizzle with raw honey for added sweetness.
Enjoy your delicious flapjacks!
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#Flapjacks #BerryCompote #HealthySnacks #BakingAtHome #BreakfastIdeas #YogurtParfait #HomemadeGoodness #BlueberryFlapjacks #SweetTreats #Foodie #RecipeOfTheDay #CookingWithLove #Jannislifestyle #NutritiousAndDelicious #DessertLovers #WeekendBaking
As we know by now, protein isn’t only found in meat. There are plenty of plant-based sources rich in protein, many of which come from fruits, vegetables, and legumes. This West African bean stew is a perfect example! Packed with plant-based protein and nutrients, it’s a hearty, wholesome dish that can be enjoyed with rice or traditional Agege bread. Bean stew not only satisfies hunger but also supports muscle health, boosts energy, and provides fiber for better digestion. It’s a delicious and nutritious way to incorporate more plant protein into your meals.
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#PlantProtein #WestAfricanCuisine #BeanStew #HealthyEating #JannisLifestyle #NutritiousMeals #MeatlessMonday
Drinking water infused with cucumber, mint, and lemon is a simple yet powerful way to hydrate and revitalize your body. The cucumber provides essential minerals and keeps you refreshed, while lemon adds a boost of vitamin C to support immunity and enhance skin health. Mint adds a natural cooling effect and aids digestion, making this blend perfect for cleansing and rehydrating. Start your day with a glass or sip throughout the day to enjoy its refreshing benefits!
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#HydrationBoost #DetoxWater #HealthyLiving #RefreshingStart #JannisLifestyle #StayHydrated
One-Pot Plant-Based Pasta Recipe
Ingredients
- Pasta of choice
- 1 red onion, diced
- 1 yellow onion, diced
- 1/4 cup fresh basil, chopped
- 1 cup mushrooms, sliced
- 1-2 fresh chilies, sliced
- 1 cup cherry tomatoes, halved
- 1 tsp mixed herbs
- Salt to taste
- 1-2 seasoning cubes
- 1 tbsp fresh ginger, minced
- 2 cloves garlic, minced
- 1 tbsp coconut oil
- 1/2 tsp cayenne pepper
Benefits
Taking a break from meat and embracing plant-based meals like this one-pot pasta can help reset your body in remarkable ways. Eating more plants lightens the digestive load, which allows your body to focus on detoxification and repair. Plant-based meals are also rich in fiber, antioxidants, and phytonutrients, which improve digestion, boost immunity, and reduce inflammation. It’s a simple, wholesome way to give your body a refreshing, nourishing break.
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#PlantBasedEating #OnePotPasta #MeatlessMeals #BodyReset #NourishYourBody #JannisLifestyle #HealthyChoices
Fiber is essential for a happy, healthy body! Not only does it keep your digestion running smoothly, but it also helps control blood sugar, keeps you feeling fuller for longer, and supports heart health. Adding more fiber-rich foods like fruits, veggies, whole grains, and legumes to your meals is a simple step that can make a big difference in how you feel every day. It’s like giving your body a natural cleanse, leaving you energized and balanced!
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#FiberBenefits #GutHealth #WellnessTip #HealthyHabits #JannisLifestyle #FeelYourBest
Giving your kids healthy, wholesome meals doesn’t have to be complicated. By simply cutting out most highly processed foods and ingredients, you’re already on the right path. While preparing nutritious meals can be time-consuming, meal planning can make it easier. Try planning their meals a week in advance to save time and reduce stress.
Remember, many long-term health issues stem from poor dietary habits. Investing in nutrient-dense meals now is an investment in your children’s health and well-being. Let’s make every bite count for their future!
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#HealthyKids #WholesomeMeals #MealPlanning #NutritionMatters #ParentingTips #JannisLifestyle #FuelTheirFuture #wellnesstips
Nutrient Synergy of Basmati Jollof Rice with Steamed Broccoli
Combining basmati Jollof rice with steamed broccoli creates a nutrient-packed meal that supports balanced energy and overall wellness. Basmati rice provides complex carbohydrates for sustained energy, while the tomatoes and spices in Jollof sauce add antioxidants, particularly lycopene, which promotes heart health.
Adding steamed broccoli takes this meal a step further, delivering a powerful dose of fiber, vitamins C and K, and folate. Together, the rice and broccoli offer a balanced blend of macronutrients and micronutrients, enhancing digestion, immune support, and cellular health a perfect harmony for both taste and wellness!
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#NutrientSynergy #JollofRice #HealthyEating #WellnessMeals #JannisLifestyle #BroccoliBenefits #FuelYourBody
Benefits of Celery Juice & When to Enjoy It
Celery juice is packed with essential nutrients that can work wonders for your body. It’s rich in antioxidants, helps to reduce inflammation, and supports digestion, making it perfect for a natural energy boost and a clearer mind. Drinking it on an empty stomach in the morning allows your body to absorb its nutrients fully, setting a healthy tone for the day.
Incorporating celery juice can also support hydration, skin health, and gentle detoxification, making it a simple addition to boost overall wellness.
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#CeleryJuice #NaturalHealing #MorningRitual #WellnessTips #JannisLifestyle #GlowFromWithin
Shredded Salmon & Blueberry Salad
Incorporating salads into your diet is one of the easiest ways to boost your intake of vitamins and minerals—and this shredded salmon and blueberry salad has all the nutrients your body craves! It’s a perfect balance of flavors and textures, with the richness of salmon, the sweetness of blueberries, and the creaminess of avocado, all tossed together for a refreshing meal.
Ingredients
- 1 cup shredded salmon (grilled or poached)
- 1/2 cup fresh blueberries
- 1 tbsp relish
- 1/4 red onion, thinly sliced
- 1/2 avocado, sliced
- 1/2 cup cherry tomatoes, halved
- Mixed greens (lettuce and rocket)
- Olive oil and lemon juice for dressing
Instructions
1. In a large bowl, mix the shredded salmon, blueberries, relish, red onion, avocado, and cherry tomatoes.
2. Add your mixed greens and toss lightly.
3. Drizzle with olive oil and a squeeze of fresh lemon juice.
4. Season with salt and pepper to taste and enjoy immediately!
This salad is not only nutrient-dense but also deliciously satisfying. Perfect for lunch or a light dinner!
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#HealthySalads #SalmonBlueberrySalad #NutrientDenseMeals #CleanEating #JannisLifestyle #FeelGoodFood
Benefits of Berries & When to Enjoy Them
Berries are small but mighty! Packed with antioxidants, fiber, and vitamins, they help boost immunity, support heart health, and fight inflammation. Their natural sweetness makes them a great way to curb sugar cravings, while their low-calorie content keeps them guilt-free. Enjoy berries as a mid-morning snack or add them to breakfast bowls for a burst of energy and nutrients to fuel your day.
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#BerryBenefits #HealthySnacks #AntioxidantBoost #ImmuneSupport #JannisLifestyle #FuelYourBody
Once you understand the unique benefits of each vegetable and fruit and focus on the synergy of their nutrients, you set yourself up for a more vibrant and healthier version of yourself.
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#beetroot #jannislifestyle #nutrientsynergy
Creamy Strawberry Banana Power Smoothie
Ingredients:
- 1 ripe banana
- 4-5 strawberries (fresh or frozen)
- 2 Medjool dates (pitted)
- 1 tablespoon hemp seeds
- 1 teaspoon chia seeds
- 1 teaspoon ground flaxseed
- 1/2 cup double cream yoghurt (or any yoghurt of choice)
- 1/4 cup crushed ice
- 1 tablespoon pistachio nuts (plus a few for garnish)
Instructions:
1. Prepare Ingredients: Pit the dates and slice the banana. If you like a thicker smoothie, use frozen strawberries.
2. Blend: Add the banana, strawberries, dates, hemp seeds, chia seeds, flaxseed, yoghurt, and ice to a blender. Blend on high until smooth and creamy.
3. Add Pistachios: Add the pistachio nuts and blend for another 5–10 seconds to keep a bit of texture from the nuts.
4. Serve: Pour into a glass and top with a few pistachio pieces for garnish.
5. Enjoy: Drink immediately for the best taste and texture.
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#HealthySmoothie #NourishYourBody #NaturalEnergy #SmoothieRecipe #JannisLifestyle #HealthyChoices #WellnessJourney #SuperfoodSmoothie #MindfulEating #CleanEating #SmoothieGoals #SelfCareThroughFood #FuelYourBody #DailySmoothie #HealthInABowl
Navigating healthy dining choices can be challenging, especially on a health journey. But fear not, I’m here to simplify it for you! One of my top picks is Tashas in South Africa 🇿🇦. They offer a delightful array of health-conscious dishes, from freshly squeezed juices and ginger shots to nourishing smoothies and wholesome plates.
Take, for instance, their T-bone steak. Normally served with chips, I opted for nutritious butternut and a refreshing tomato salad on the side. This dish isn’t just visually appealing but also packed with essential nutrients high in protein, vitamins, minerals, and fibre, without spiking your sugar levels.
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#HealthyDining #NutritiousChoices #WholesomeEating #TashasSouthAfrica #JannisLifestyle #HealthJourney #HealthyLiving #NutrientDense
Know the difference sources of protein, as your life depends on it.
“Be mindful and stay healthy”.
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#jannislifestyle #jannishealth #proteinsourcefood #protein #eatwell.