Today we’re bringing you the two must-try DIY ‘recipes in a jar’ that are both healthy and affordable. Moreover, all of the ingredients can be easily sourced locally. So now you can’t make any excuses for why you haven’t made these for yourself or your family yet!
Green Mango Smoothie
Everyone loves mangoes! This is the perfect way you can “cheat” your way towards healthy eating. This mango smoothie comes with a secret. Spinach!
Yes, you heard that right, you don’t have to be Popeye to incorporate spinach into your everyday diet. This way you can have something sweet and stay healthy.
With healthy additives such as oats – healthy in rich antioxidants and fiber and cashews – that have healthy fatty acids and are a good source of protein, you’ll be good to go for the morning!
Keeping in with our ‘recipe in a jar’ theme, you can either serve this DIY Green Mango Smoothie in glass jars you’ve got lying around the house (yay recycling!) or you can serve it the old-fashioned way in glass tumblers.
Ingredients:
- The pulp of a ripe mango
- 1 tbsp oats
- handful of spinach
- 2 cups of milk
- 6 cashew nuts
- ice
Blend Away!
In a blender blend, all the ingredients until smooth and serve chilled. If you are new to green smoothies, add in just a few spinach leaves and over time you can increase the leafy greens. Even though the smoothie looks green, it tastes delicious. Serves 2.
Chicken salad
Chicken salads are the best comfort food to ever exist. Add in an excessive handful of vegetables and there’s your nutrition for the day!
This recipe is perfect for when you’re on the go and can’t be bothered to prepare an elaborate lunch for yourself. Pack this in a glass jar and bring it to work. Then you won’t be tempted to eat fast food that’s probably making you breakout.
Moreover, prepare and store all prep items separately in your fridge and toss and serve whenever you’re in the mood for a light late-night snack.
With ingredients such as chicken – that’ll provide you with protein and all the vegetables (such as cucumber, corn, garlic, baby spinach, and tomatoes) that you can change with the seasons, this might just become a staple in your diet!
Ingredients For The Chicken Marinade:
- 200 grams chicken breast, cut into strips
- Juice from ¼ lemon
- Sea salt and black pepper to taste
- 1 garlic clove, chopped finely
- ½ tsp cumin powder
Prepare The Chicken:
Make a marinade with lemon juice, garlic, seasoning, and cumin powder and then marinate the chicken strips for at least 2 hours. Then heat 1 tsp of olive oil in a pan and cook the chicken and brown on both sides.
Ingredients For The Salad:
- 1 large handful of baby spinach
- 3 tomatoes, sliced
- 1 cup cucumber, diced
- ½ cup of corn
- Cooked chicken
Dressing – mix the following in a small bottle:
- ½ tsp English mustard
- Lemon juice to taste
- Sea salt and black pepper to taste
Combine all the salad ingredients in a large bowl and mix in the dressing. You can also store this chicken salad in a glass jar and bring it with you for lunch whenever you go out. Serves 2.
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Sujata Din is a Certified Holistic Health Coach based in Singapore. Sujata assists clients all over the world through individual face-to-face consultation, as well as consultation over Skype, telephone and Email. She equips clients with tools, information and strategies that lead them to better health, higher energy levels and, ultimately, a happier disposition. On top of individual consultations, Sujata conducts workshops on nutrition, cooking demonstrations and pantry overhauls.
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