Nutrikai

Nutrikai ~YOU'RE ONE FOLLOW AWAY FROM A HEALTHY LIFE! Healthy & low-calorie meals and snacks
Nutrition tips

Say Goodbye to Bloating with these Simple but Powerful Tips! ⚠️But remember:These are general tips, and individual respo...
12/07/2023

Say Goodbye to Bloating with these Simple but Powerful Tips!

⚠️But remember:
These are general tips, and individual responses to different foods may vary. If you have persistent bloating or digestive concerns, it is always a good idea to consult with a healthcare professional or a dietitian for personalized advice.

Did You Know ? 💡🍌Bananas contain Tryptophan, an essential amino acid and building block to proteins.🍌When combined with ...
10/01/2022

Did You Know ? 💡

🍌Bananas contain Tryptophan, an essential amino acid and building block to proteins.

🍌When combined with tryptophan hydroxylase, a biochemical conversion process occurs and converts it to "Serotonin".

🍌As many of you may know, Serotonin is the happy hormone that stabilizes our mood, feelings of well being and happiness.

Have a great week everyone! ☺️💛

01/01/2022

𝑃𝑎𝑔𝑒 1 𝑜𝑓 365... 𝐴𝑛𝑑 𝑠𝑜 𝑡ℎ𝑒 𝑎𝑑𝑣𝑒𝑛𝑡𝑢𝑟𝑒 𝑏𝑒𝑔𝑖𝑛𝑠!✨

Cheers to a new year full of hope, new beginnings, new experiences and much more!🥂
May this year be full of happiness, peace, love, success, opportunities and accomplishments.

No matter how the past year has been, this is the perfect time to reflect on the year that went by and plan for the upcoming one...
Set your goals and take action to complete them. It's never too late to start!

Stay tuned for a year full of nutritional content 🤗

🍑 Peach Smoothie Bowl 🍑This smoothie bowl is so simple and so so delicious! 😋 It's perfect this time of the year with al...
24/08/2021

🍑 Peach Smoothie Bowl 🍑

This smoothie bowl is so simple and so so delicious! 😋 It's perfect this time of the year with all the fresh peaches!
My favorite way to make this is using half frozen and half fresh peaches 🍑.

🔸𝗧𝗶𝗽: while you don't have to have the banana frozen ahead of time, having it frozen will add more creaminess to your smoothie!
🔸I also used homemade granola.

Hope you like it! 😋

Calories in nuts 🥜Nuts are a part of a healthy diet. They contain unsaturated fatty acids (good fats) and other nutrient...
16/08/2021

Calories in nuts 🥜

Nuts are a part of a healthy diet. They contain unsaturated fatty acids (good fats) and other nutrients. They're a great snack idea, easy to store and easy to pack on the go. They can be included in your cooking or in your salads!😋

‼️However, nuts are also high in calories. So it's important to be mindful of the quantities that you're having!

⚠️Also, in order to fully benefit from their nutritional value, try to always pick them RAW nuts.

Hope this is helpful! ❤️

10/07/2021

Healthy Lazy cake recipe 🍰

10/07/2021

Healthy Banana Bread recipe 🍌🍞

Have you ever tried this amazing and healthy Banana🍌 Bread🍞 recipe? 🤤It is super moist and has an incredibly soft crumb....
10/07/2021

Have you ever tried this amazing and healthy Banana🍌 Bread🍞 recipe? 🤤

It is super moist and has an incredibly soft crumb. It is also very easy to make, and there is no need for a mixer!

Hope you like it! ❤️

Stay Hydrated! 💧Up to 60% of your body is water. It keeps every system in the body functioning properly. Therefore, drin...
04/07/2021

Stay Hydrated!

💧Up to 60% of your body is water. It keeps every system in the body functioning properly. Therefore, drinking enough of it is vital for optimal health.
💧Water plays many important roles in the body including carrying nutrients and oxygen to your cells, flushing out bacteria, helping digestion, preventing constipation, normalizing blood pressure, stabilizing heartbeats, regulating body temperature, maintaining electrolyte balance, lubricating joints, etc...
💧If you don't drink enough water each day, you risk becoming dehydrated. This is expressed by tiredness, low blood pressure, headache, dizziness, confusion, dark colored urine...
💧As a general rule, 8 cups of water per day is considered enough.
💧But the daily water needs might differ from one person to another based on factors including: exercise, weather, overall health...

Stay tuned for more tips 🥰
💙

Happy Father's Day! ❤️🎉I made this Healthy Lazy Cake recipe for this occasion 😋It is so simple and easy to make and it t...
21/06/2021

Happy Father's Day! ❤️🎉

I made this Healthy Lazy Cake recipe for this occasion 😋
It is so simple and easy to make and it tastes so chocolatey and yummy! (My dad LOVED it 🥰)

⚠️ Date paste is a healthy substitute for sugar, made only from dates and water.
It is an amazing natural sweetener, loaded with fibers and many minerals. You can use it to sweeten many of your dessert recipes!

Hope you like it! ❤️

Oatmeal Cake is a perfect, delicious and easy dessert to make! 😋🍰Try this delicious and healthy oatmeal cake recipe with...
17/06/2021

Oatmeal Cake is a perfect, delicious and easy dessert to make! 😋🍰

Try this delicious and healthy oatmeal cake recipe with dried fruits and Walnuts. It's so easy to make!

⚠️You can choose any dried fruits or nuts that you like.

Hope you like it ❤️

Nutrikai turned 1 today! 🥳It's been 1 year since I set up this page to do what I love and am passionate about🎉🥂Looking f...
14/06/2021

Nutrikai turned 1 today! 🥳

It's been 1 year since I set up this page to do what I love and am passionate about🎉🥂

Looking forward to continue this journey and connect with you all! I'm excited to see how I'll progress further...

Made this delicious cake to celebrate and will share the recipe with you in the next post. Stay tuned!! 😋😋

08/06/2021

Homemade Peanut Butter 🥜🥜🥜

Making your own Homemade Peanut Butter is so easy❗🥜🥜🥜Just peanuts, a bit of honey and oil (optional), a food processor a...
08/06/2021

Making your own Homemade Peanut Butter is so easy❗🥜🥜🥜

Just peanuts, a bit of honey and oil (optional), a food processor and less than 10 mins to make. You can make it as creamy or as crunchy as you want it to be! 🥜

Know your Nut Butters!Here's some nutrition facts (per tablespoon 🥄) on these tasty additions to your diet.Which one is ...
05/06/2021

Know your Nut Butters!

Here's some nutrition facts (per tablespoon 🥄) on these tasty additions to your diet.
Which one is your favorite? 😋

Try this delicious and lively Quinoa Halloumi salad that makes for a very satisfying lunch or dinner! It is packed with ...
03/06/2021

Try this delicious and lively Quinoa Halloumi salad that makes for a very satisfying lunch or dinner!
It is packed with fresh and roasted vegetables, warm grilled halloumi cheese, and served with a balsamic vinaigrette dressing 😋 It's so yum!! ! 🤤

Hope you like it ❤️

Salads don't have to be boring or unsatisfying! The good news is that there are plenty of delicious ingredients that can...
01/06/2021

Salads don't have to be boring or unsatisfying!
The good news is that there are plenty of delicious ingredients that can be thrown together to make a salad. They can be fun, healthy and easy to make, just like the one to the right (one of my FAVORITE!! 😋)

🥗How to create the perfect, balanced salad:

🥬Choose your base: lettuce, iceberg, spinach, rocca, kale... Or Mix them up!

🍅Choose 4-6 veggies: tomatoes, cucumbers, peppers, carrots... (Add a variety of colors for more Nutrients!)

🍗Choose your protein: chicken, meat, tuna, eggs, legumes... (to increase satiety for longer and for more nutrients)

🍞Choose your carbohydrates: croutons, potatoes, pasta, quinoa... (for an energy boost and some fibers)

🥜Add healthy fats to your salad: nuts, seeds, avocados, olives...

🫒Add healthy fats to your dressing: olive oil...

🍓Adding fruits to your salad can also increase the fruit and nutrient intake. Strawberries are a great option!

I hope you'll find this helpful! ❤️

⚠️Stay tuned for a delicious and complete salad recipe 😋

Are you a cinnamon fan? 😍These crispy cinnamon cookies are a quick and extremely delicious treat, packed with an amazing...
28/01/2021

Are you a cinnamon fan? 😍

These crispy cinnamon cookies are a quick and extremely delicious treat, packed with an amazing cinnamon flavor 🤤. They make a healthier version of the old-fashioned cookies and you'll only need few simple ingredients!
They are supeeer easy to make and yummy throughout the year!! 😋🍪

➡️Slide for the recipe.
⚠️⚠️⚠️Please note⚠️⚠️⚠️
The ingredients also include 1/2 cup vegetable oil
(sorry for that!! 🙈)

Hope you like it ❤️

With the whole country lockdown due to COVID-19, it's extremely important to stay healthy, physically and mentally. Alwa...
26/01/2021

With the whole country lockdown due to COVID-19, it's extremely important to stay healthy, physically and mentally. Always shift your focus to what makes you happy or what you are thankful for, and train your minds to think positively all the time!

Stay safe! ❤️

Are you looking for the best Christmas cookies for your cooking tray? 😍 These soft, festive spiced cookies have a health...
25/12/2020

Are you looking for the best Christmas cookies for your cooking tray? 😍 These soft, festive spiced cookies have a healthier twist, AND ABSOLUTELY DELICIOUS!! 😋

Yield: 25 cookies

Calories: 75-85 kcal/cookie (depends on the size of the cookie and the icing)

➡️Dry ingredients:
•2 cups oat flour
•1/4 cup cornstarch
•1 tsp ground cinnamon
•1/4 tsp ground ginger
•1/4 tsp ground cloves
•1/4 tsp salt
•1/2 tsp baking soda

➡️Wet ingredients:
•1/4 cup molasses
•2 Tbsp unsweetened apple sauce
•1 tsp vanilla extract
•1 egg

➡️For the icing:
•2 cups powder sugar
•1-2 Tbsps water

➡️Instructions:
- In a medium sized bowl, mix the dry ingredients.
- In another bowl mix the ingredients, then pour the dry mixture in, and mix until the dough forms.
- Transfer the dough to a working surface and knead it into a ball. Shape into a disk, wrap it up in foil and place it in the fridge for 30 mins.
- Once cooled, take it from the fridge and start rolling out the dough so that it's around 1/4 inch thick.
- Use your favourite small/medium cookie cutters and line the cookies onto a lined baking tray.
- Bake the cookies at 180°C for 8-10 mins.
- Let it cool in a tray completely before frosting.
- For the icing: add water to the powdered sugar, 1 tbsp at a time. Then transfer into a plastic bag and frost away!
- Frost the cookies with icing and then decorate with sprinkles and edible glitter.

Merry Christmas Everyone! 🎄🎅🏻🤶🎉✨

💕Breast cancer can start in different places, grow in different ways, and require different kinds of treatment.💕The foll...
30/10/2020

💕Breast cancer can start in different places, grow in different ways, and require different kinds of treatment.

💕The following foods can play a role in a healthful diet in general, and might also help prevent the development or progression of breast cancer:
-a variety of fruits and vegetables
-fiber rich foods such as whole grains, beans and legumes
-low fat milk and dairy products
-food rich in vitamin D and other vitamins
-foods with anti-inflammatory properties, such as spices
-foods containing antioxidants, mainly plant-based
-limiting trans fats and added sugars

💕Eating right, staying physically active and controlling your weight, may reduce the risk of breast cancer, and protect you against other health problems as well.

Who's in for a nice creamy smoothie bowl? 🥣I AM! 🙋‍♀️Try this delicious, creamy and refreshing tropical smoothie🍍🥭🍌🥝, th...
10/09/2020

Who's in for a nice creamy smoothie bowl? 🥣

I AM! 🙋‍♀️

Try this delicious, creamy and refreshing tropical smoothie🍍🥭🍌🥝, that makes a perfect breakfast or snack option, and is loaded with nutrients!

It's a perfect option on hot days!! 😍

"I just had a Salad!" 🥗Most of the time, people trying to improve their diets keep saying "I just had a Salad!". Unfortu...
04/09/2020

"I just had a Salad!" 🥗

Most of the time, people trying to improve their diets keep saying "I just had a Salad!". Unfortunately, not all salads are created equally!

This doesn't mean you should be afraid from Salads! Some salads can be very low in calories. But you should be aware of the big Salads with lots of delicious, crunchy, deep-fried toppings... Because the caloric content may shock you. 🙄

It's not uncommon for a restaurant salad to contain over 1000 kcal, when you factor in the dressing, croutons, avocado, etc... It is oftentimes more than a burger! 🍔

Therefore, you're better off creating your own salad, being mindfully aware of what goes in it. Or if you're eating outside, you can kindly ask for substitutions, to keep the calories more reasonable, just like:
Grilled protein instead of deep-fried
Dressing on the side
No croutons, and so on...

Hope this is helpful ❤️💚

Have you ever tried Banana Bread?🍌🍞Banana BREAD is wonderful, but muffins are quicker, more convenient and easily portab...
01/09/2020

Have you ever tried Banana Bread?🍌🍞

Banana BREAD is wonderful, but muffins are quicker, more convenient and easily portable.They're soft, fluffy, extremely delicious and really easy to make, too! 🤩

They can be made with chopped Walnuts or even chocolate chips!

Adding condiments to your meals is a great way to enhance the flavor! It can also have some health benefits. Up there ar...
28/08/2020

Adding condiments to your meals is a great way to enhance the flavor! It can also have some health benefits.

Up there are the average calories of your favorite condiment, per 1 Tbsp.🥄

Choose your portion mindfully!

Hope this is helpful ❤️

What's your favourite go-to-side dish? 🍽️⬆️Check out these seasoned Potato Wedges, baked with heart-healthy olive oil, r...
25/08/2020

What's your favourite go-to-side dish? 🍽️

⬆️Check out these seasoned Potato Wedges, baked with heart-healthy olive oil, rather than being deep-fried!

Crispy and crackly on the outside, with tender pillowy potato on the inside, these baked wedges are a perfect homemade solution, any time the French fries craving strikes🍟!

WHO DOESN'T LOVE CHOCOLATE? 🍫 🤩Did you know that Dark chocolate have the highest caloric content when compared to Milk a...
22/08/2020

WHO DOESN'T LOVE CHOCOLATE? 🍫 🤩
Did you know that Dark chocolate have the highest caloric content when compared to Milk and white chocolate? Yet, it's the healthiest chocolate option! And when we say healthier, this doesn't meant that it has fewer calories!

➡️Dark chocolate has more cacao (the beans that chocolate are made from);
➡️Less sugar content, more fibers, iron and other minerals;
➡️And it contains lots of antioxidants that help the cardiovascular system by reducing blood pressure.

‼️As the cacao percentage increases, total fat increases, while carbohydrates and sugar decrease. For instance, 60% dark chocolate has more sugar and carbohydrates than 85% dark chocolate which has more fat (from the cocoa butter), and therefore, more calories.

⚠️ But always keep in mind that MODERATION and NOT DEPRIVATION is the KEY!
Hope this is helpful ❤️

Tropical Fruit Parfait🥝🍍🥭🍌Made with yoghurt, fresh fruits and homemade granola, these parfait are quick, relatively simp...
19/08/2020

Tropical Fruit Parfait🥝🍍🥭🍌

Made with yoghurt, fresh fruits and homemade granola, these parfait are quick, relatively simple, super delicious and perfect as breakfast or even a healthier dessert option! 👌

For this recipe, I used Homemade Granola, made with only Walnuts and almonds.

Hope you like it ❤️

Struggling with knowing what a portion size is? 🤔Here's a guide that helps estimate portions while using just your hands...
16/08/2020

Struggling with knowing what a portion size is? 🤔

Here's a guide that helps estimate portions while using just your hands! ✊🖐️👆👍👋

⚠️But remember: it is an estimate! Many times we do not have measuring devices if we are not at home, so to help with portions, this is a great guide.

Our hands all vary in size 🙌. For the most part, it correlates with our body. Therefore, a bigger body needs most likely needs bigger portions!🥣🥣🥣

Hope this is helpful ❤️

Do you love Granola?🥣 Well, me too! 😍Once you try Homemade Granola, you won't go back to Store-bought Granola. It's so m...
14/08/2020

Do you love Granola?🥣 Well, me too! 😍

Once you try Homemade Granola, you won't go back to Store-bought Granola. It's so much better!

➡️Homemade Granola is also a far more healthy granola option, made with whole grains, unrefined oil and naturally sweetened.
➡️Plus, Homemade Stovetop Granola is super easy to make! You'll only need one bowl and some basic pantry ingredients. You can play around with the mix-in and spices to make it your favorite granola!
➡️This healthy, Crunchy, sugar-free Granola is a tasty addition to yoghurt and berries, with your choice of milk, or simply on its own as a nutritious snack.

So, ready to make some? 😍

➡️The detailed steps are in the highlights.

Hope you like it ❤️

Do You Eat to Feel Better or Relieve Stress?We don't always eat to justify physical hunger.➡️During these uncertain time...
12/08/2020

Do You Eat to Feel Better or Relieve Stress?

We don't always eat to justify physical hunger.

➡️During these uncertain times, many things can go astray, food being one of them. Many of us turn to food for comfort, stress relief or to reward ourselves. And when we do, we tend to reach for junk food, sweets and other comforting but unhealthy foods.

➡️"Emotional eating" is using food to make yourself feel better, filling emotional needs rather than your stomach.

➡️Unfortunately, emotional eating doesn't fix emotional problems. On the opposite, it can make you feel worse! Afterwards, not only does the original issue remain, but you might also feel guilty for overeating.

➡️But no matter how powerless you feel over food and your feelings, it is possible to make a positive change by learning healthier ways to deal with your emotions, avoid triggers, conquer cravings and finally put a stop for emotional eating.

And most importantly: Think Positive, Stay positive ❤️

Soft, fluffy, swirly rolls, as easy as dumping everything together in one bowl! 😍Cinnamon rolls will be jealous 🙊Crunchy...
02/08/2020

Soft, fluffy, swirly rolls, as easy as dumping everything together in one bowl! 😍Cinnamon rolls will be jealous 🙊

Crunchy on the outside, soft on the inside these beauties are utterly addicting all over! 👌

If you are still wondering what to make for tomorrow's breakfast, Zaatar rolls are an amazing idea! 👩‍🍳

You can serve it with labneh, cheese and veggies 🍅🥒🥬

🌿For those who do not know, Zaatar is a Middle Eastern spice blend, made of dried herbs, typically including sumac, oregano, thyme, savory, and sesame seeds.

Hope you like it ❤️

Calories in different types of 🧀To all cheese lovers, Keep in mind that 30g of cheese is just a small slice. So be caref...
30/07/2020

Calories in different types of 🧀

To all cheese lovers,
Keep in mind that 30g of cheese is just a small slice.

So be careful for the portion size you eat and never forget that moderation is the 🗝️.

Stay tuned for more! 🥰

What is the BEST thing about oatmeals?➡️They're delicious, quick, easy to make and you can customize it the way you want...
28/07/2020

What is the BEST thing about oatmeals?
➡️They're delicious, quick, easy to make and you can customize it the way you want!
➡️With its high fiber content, oatmeals are sure to keep you full all morning to conquer the day ahead!

👆Check out this fruitilicious oatmeal porridge😍

But there are endless ways of topping your oatmeal!
➡️You can add some fruit to sweeten it and get some fiber in your body.
➡️You can add some nuts and seeds for extra protein and healthy fats.
➡️You can add spices, (cinnamon is my favourite), to boost the flavor without added sugar.

Hope you like it 😍

It is said that "You are what you eat". Food often look like the body part or organ that they are good for. And so it is...
25/07/2020

It is said that "You are what you eat".

Food often look like the body part or organ that they are good for. And so it is easier to remember what to eat! 🍇🍌🥥🥕🥔

The Hidden Healthy benefits clues in the Shape and Color of your food can be found up there👆

Hope you like it❤️

This chicken stir fry recipe will become a staple in your home! 😍It's so quick and easy to make! You can use whatever ve...
22/07/2020

This chicken stir fry recipe will become a staple in your home! 😍

It's so quick and easy to make! You can use whatever vegetables you have on hand.🥕🥦🍄🧅🌽
It tastes wonderful regardless on how you alter the ingredients!

➡️You can also find the detailed steps of the recipe in the highlights.

Hope you like it❤️

To all bread lovers🍞🥖❤️, There is definitely no need to banish bread  from your diet (CARBS ARE NOT YOUR ENEMY!), as lon...
19/07/2020

To all bread lovers🍞🥖❤️,
There is definitely no need to banish bread from your diet (CARBS ARE NOT YOUR ENEMY!), as long as you stick with your overall calorie count for the day!

None of the sources mentioned above is bad, but I strongly recommend to choose the micronutrient rich, less processed options which are better for overall health. 💪

⚠️You may sometimes find white bread containing a lower amount of calories than brown or multigrain bread.

➡️ This is mainly due to the lower fiber content. But brown/multigrain bread will keep you feeling fuller for a longer period of time, and it is also easier to digest.

➡️So don't forget to choose your bread wisely while minding the quantities, and remember than MODERATION is the KEY!

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