http://www.healthandnutritionbycp.com/

Health & Nutrition by CP, Strovolo (2025)

22/02/2022

Creamy almond pasta!✨
Vegan and delicious recipe to enjoy your pasta!
Ingredients (for 2 portions):
400 g pasta
1/3 cup almonds (soaked in hot water for 10 minutes)
Cherry tomatoes
1/2 garlic clove
Zest of 1 lemon
1 Tbsp olive oil
Chilli flakes
Method:
1. Place the cherry tomatoes in a pan with salt, pepper, oregano and 1 tbsp of olive oil and bake for 20 minutes
2. In a blender place the soaked almonds until smooth
3. Place the garlic clove with the baked tomatoes in the blender and stir until a smooth consistency is formed.
4. If the consistency seems too thick, place 1 tbsp of hot water at a time until you get the desired texture
5. Cook the pasta according to the instructions
6. Combine the salsa with the cooked pasta and add the lemon zest with chilli flakes!

18/02/2022

Are you stuck in an unhealthy relationship with the scale?
Read above some factors that can contribute to weight fluctuations and why the number you see may not be accurate!
Weight is just a number on a scale and can not translate our body’s composition or vital functions!
We need to understand that weight fluctuations are normal and expected!
Patience is key! Remember, you are so much more than a number 🤍

03/02/2022

Hallumi Salad!✨
The easiest and most refreshing salad that can accompany your lunch or dinner!
Find delicious ways to incorporate your greens in your daily meals!🥬
Ingredients:
4 hallumi thin slices
Greens of choice (rocket / spinach / iceberg etc.)
4 walnuts
Fresh onion
Beetroot
Fresh mint
For the Dressing:
1 tbsp Balsamic Vinegraitte
1 tsp honey
1 tsp olive oil
Chili flakes
Salt and pepper
*You can add any other vegetable of your liking!

31/01/2022

Nutritional Information for Milk Alternatives!🥛
Sharing this small infogramic since there are many reasons people try a non- dairy milk alternative, such as:
• Lactose intolerance
• Vegan diet or lifestyle
• Ethical concerns
• Milk allergy
Milk alternatives have developed a reputation for the past years as being healthier than traditiona dairy!

This is mainly because they tend to have fewer calories BUT they also contain lower levels of calcium and less protein.
If you decide to shift to a plant based milk make sure you choose a milk that is fortified with calcium!
*Portion control is key, with either traditional milks or plant based alternatives!🤍

24/12/2021

Chocolate Coffee Energy Balls!✨
The perfect snack idea to prepare for your guests on the holidays!🧑‍🎄

Packed with flavour, this energy ball will be your new favourite recipe🤍
Ingredients (for 15-18)
1 cup pitted dates (soaked in hot water for 10 minutes)
1 cup rolled oats
1 cup ground almonds
1/3 cup strong brewed espresso
2 tbsp raw cacao powder
2 tbsp honey
Pinch of salt
Method:
1. Place all ingredients in a food processor and stir until well combined
2. Prepare 15-18 energy balls (around 15 g each) and place them in the fridge for 30 mins.
3. Coat with some extra cacao and enjoy🤍

15/12/2021

Broccoli and Quinoa cakes!✨
The perfect vegeterian meal to enjoy during fasting or anytime🤍
Prepare these delicious patties, place them in the freezer and bake when a quick meal is needed!
Ingredients (for 8-10 patties)
3 cups fresh broccoli florets 🥦
1/2 cup uncooked quinoa
1 red onion finely chopped
1/2 cup fresh herbs (parsley, basil, dill, cilantro etc.)
1/2 garlic clove
1 egg
1/2 cup oat flour or regular flour
1 tsp salt
1/2 tsp pepper
2 Tbsp yoghurt 0%
2 Tbps grated parmesan cheese
1/2 tsp sweet paprika
1/2 tsp cumin
Method:
1. Cook the quinoa in a small pot for approximately 10-15 mins and once cooked leave aside.
2. At the same time steam the broccoli until tender. Be careful not to overcook. Drain well and pat dry to remove all excess water.
3. In a food processor combine the cooked quinoa, broccoli, garlic clove, red onion, salt, pepper, cumin, paprika, egg and parmesan cheese.
4. Once the mixture is finely ground place the oat flour. The mixture should be slightly sticky. If the mixture seems very wet continue adding more oat flour a tablespoon at a time until manageable.
5. Form the patties. If the mixture is still wet, coat them with extra oat flour.
6. In a large pan with 1 tbsp of olive oil in a medium heat carefully place the patties and cook each side for about 5 minutes, until they become golden.
7. Prepare your dip, it can be either tzatziki or tahini sauce and serve your patties with fresh salad and vegetables of your liking😋

02/12/2021

Yoghurt Bagels✨

A very easy recipe with only 4 ingredients to enjoy for your breakfast or snack🤍
Ingredients (for 4 bagels):
1 cup self raising flour
1 cup fat free yoghurt
2 tsp baking powder
1/2 tsp salt

1 egg yolk
1 tbsp chia seeds
1 tbsp flaxseeds
Method:
1. Preheat the oven at 180C
2. In a bowl mix together all the ingredients (self raising flour, fat-free yoghurt, salt and baking powder).
3. Knead and divide into 4 parts
4. Place them in a baking tray
5. In a small bowl add the egg yolk with 2 tsp water and brush the bagels
6. Add flaxseeds and chia seeds at the end and bake for approximately 20-25 minutes.
Enjoy😋

29/11/2021

Delicious Pumpkin Cake! 🎃
This is the perfect cake recipe to enjoy your afternoon coffee with!
Ingredients:
2 cups pumpkin puree
1/4 cup seed oil or avocado oil
1 tsp vanilla
1 1/4 cup all purpose flour
2 tbsp honey
2 tbsp brown sugar
1/2 tsp cinnamon
1/4 tsp ground ginger
1/4 tsp ground nutmeg
1/8 tsp ground cloves
1/4 tsp sea salt
1 tsp baking soda
Method:
1. Preheat the oven at 180C and line a baking dish with parchment paper
2. In a bowl beat the egg with honey and brown sugar until well combined
3. Add the cooked puree pumpkin, oil and vanilla extract until fully combined.
4. Add in the flour, baking soda, spices and salt and mix until the mixture gets nice and fluffy.
5. Pour the batter in the baking dish and bake for 25-30 minutes or until a toothpick comes out clean.
Enjoy!😋

18/11/2021

Eggs on toast!🤍
Even if you are on a busy schedule, this will be your go-to meal!
This is my personal favourite go to dinner or lunch✨
Eggs are extremely nutritious, packed with protein and high in minerals and vitamins!
I used 2 crackers, added some mozzarella slices, 2 eggs, smoked salmon and drizzled some balsamic vinegar on top!

13/11/2021

Visceral Fat Mass❕
What is it and why is it so important?
Swipe left to read what are the health risks of having high amounts of visceral fat mass and how we can reduce it!✨

09/11/2021

Vitamin D☀️
Vitamin D is so important that your body makes it by itself - but only after skin exposure to sufficient sunlight.
Swipe left to read the importance of Vitamin D, food sources, recomended intake and causes of deficiency✨

18/10/2021

Balsamic Chickpea bowl!✨
Chickpeas are a great source of vitamins, minerals and fiber!
Also they are rich in protein and make an excellent replacement for meat in vegeterian or vegan diets.
Ingredients (2 servings):
200 g chickpeas
150 g red quinoa
150 g cottage cheese
Mixed greens of choice
2 tbsp balsamic vinegar
2 tsp honey
1/2 red onion
1 tsp cumin
1 tsp olive oil
Method:
1. In a small pan with 1 tsp olive oil cook the chopped red onion for 2 minutes.
2. Add the cooked chickpeas with salt, pepper and cumin in the pan and saute for another 2 minutes.
3. Add the balsamic vinegar with honey and stir for 2-3 minutes until a thick sauce is formed.
4. Cook the quinoa according to instructions and assemble your plate with cottage cheese and mixed greens of choice!
Enjoy!😋

12/10/2021

What is Vitamin B9 and where can we find it?
Folate helps the body make healthy red blood cells and it can be naturally found in many foods!
Swipe left to ready the food sources what the recommended daily intake✨

28/09/2021

Healthy Chocolate Cake✨
This healthier version of chocolate cake is super moist and chocolaty!
This cake is made with no eggs or butter, but believe me you will not miss out on taste!
Ingredients:
1 cup oat flour
1/2 cup almond flour
1/3 cup cocoa powder
1 1/2 tsp baking powder
3/4 tsp baking soda
3/4 cup salt
1/3 cup brown sugar
2 tbsp honey
2/3 cup almond milk unsweetened
3/4 cup low fat yoghurt
1/4 cup almond butter
2 tbsp mini chocolate chips
1/4 tsp instant coffee
Method:
1. Preheat the oven at 170C.
2. In a bowl add all the wet ingredients (milk, yoghurt, almond butter, vanilla extract) and stir well.
3. Slowly add the honey and sugar and blend until well combined.
4. Add the flours, cocoa powder, baking powder, baking soda and salt.
5. Add the instant coffee and mini chocolate chips at the end and stir until well combined.
6. Pour the mixture in a prepared pan and bake for 30-35 minutes or until a toothpick comes out with some moist crumbs, but no uncooked liquid.
Enjoy😋

27/09/2021

Vitamins play important roles in bodily functions such as metabolism, immunity and digestion.
I decided to share some helpful information regarding each vitamin and today we start with Vitamin A🧡
Swipe left to read the recommended intake and food sources of Vitamin A✨

20/09/2021

Roasted red pepper sauce pasta✨
Happy Monday everyone🤍
What a perfect way to start the week with this delicious pasta!
If you are a fun of peppers, believe me you will love this recipe✨
Ingredients:
For the Roasted pepper sauce:
1 red pepper and 1 orange pepper
1 garlic clove
2 Tbsp olive oil
1 cup raw cashews
1/4 cup vegetable broth
1/2 lemon juice
50 g parmesan
1 tbsp harissa paste
1/2 ground coriander
1 tsp salt
Black pepper to taste
For the Pasta (2 servings):
259 g pasta
1 small onion
1 large zucchini
1/4 cup fresh cilantro
20 g light feta cheese
Method:
1. Cook the pasta according to package instructions.
2. Cut the peppers in halve and place them in a baking tray along with 2 Tbsps olive oil, garlic, onion, salt and pepper.
3. Bake for 25-30 minutes at 180C.
4. When the peppers are ready, place them in a food processor along with the raw cashews, vegetable broth, lemon juice, harissa paste and ground coriander.
5. Blend until smooth and season with salt and pepper.
6. Pour the sauce over the pasta and mix together.
7. In a small pan cook the chopped zucchini along with the onion and add them to the sauce.
8. Serve with feta crumbles and fresh cilantro and enjoy!😋

11/09/2021

Hoisin Style Beef✨
This delicious and sweet recipe will be your new favourite!
Beef is categorised as red meat, which is primarily composed of protein and varying amounts of fat.
According to the American Heart Association a moderate intake of red meat is recommended as part of a healthy diet.
You can find the delicious hoisin style beef recipe below!✨
Ingredients (for 2 servings):
250 g beef mince
150 g cooked rice
A handful of bok choy
1 garlic clove
80 grams mangetout
1/2 a lime
1/4 cup hoisin sauce
2 Tbsp honey
100 ml water
2 tsp paprika
1 tsp turneric
1 tsp ground black pepper
1 tsp dry coriander
1/2 tsp dry mustard
1/2 tsp ground cumin
1/2 tsp ground ginger
1/8 tsp cayenne powder
Method:
1. Trim and thinly slice the bok choy and halve the mangetout
2. Cook the rice according to instructions.
3. In a frying pan with 1 tsp of olive oil add the beef mince and cook until browned, for 5-6 minutes. Drain and discuss any excess fat from the beef and season with salt and pepper.
4. Once the beed is browned, lower the heat and add the bok choy. Cook until softened, for 4-5 minutes.
5. Next add the garlic and the the rest of the spices.
6. Add the water and the mangetout and stir everything together well until the liquid is reduced and and the mangetout are tender.
7. When the beef is ready add the hoisin sauce, honey and squeeze a lime.
8. Add the rice in a bowl and serve the hoisin beef on top and enjoy!😋

31/08/2021

Healthy Banana Chocolate Cake✨

We all love a moist banana cake and what a better way to end the summer with this super easy and delicious recipe!
Ingredients:
2.5 ripe bananas
2 large eggs
1/4 cup seed oil
1/3 cup honey
1/3 cup smooth peanut butter (I used ✨)
2 cups almond flour
1/4 cup oat flour
1 tsp vanilla extract
2 tsp baking powder
1 tsp cinnamon
1/4 tsp salt
Melted Dark chocolate for topping
Method:
1. Preheat the oven at 160C
2. In a large bowl combine all the wet ingredients, starting with the eggs, honey, peanut butter, mashed bananas and vanilla extract).
3. In another bowl add the almond flour, oat flour, cinnamon, salt, and baking powder.
3. Slowly add the wet mixture to the dry mixture and stir until well combined.
4. Pour the mixture in a baking tray covered with baking paper and cook for approximately 35-40 minutes at 160C.
5. Once the cake is cooked, let it cool completely, pour some dark chocolate at the top and enjoy!😋

Health & Nutrition by CP