Portable Snacks

Crudités
Chopped carrot, celery, cucumber and peppers, raw broccoli, mange tout and baby corn are great ways to fill up on low fat and low sugar nutrient packed foods. Many celebs follow a raw food diet because of this. For a more substantial snack add some hoummas (although be careful as this is high in calories and fat) or home-made salsa (very low-calorie). Again always eat slowly and chew properly.

Vegetable soup
Home made soup is a really low calorie, low fat and low sugar snack that will fill you up and give you slow releasing energy. It also has a high water content, so great for flushing out the toxins. Batch up a load on a Sunday and reheat on the hob before work and put into a flask. Avoid reheating in the microwave as up to 95% of nutrients are killed off when cooked this way. Try Italian minestrone, autumn vegetable, chunky garden vegetable or tomato & herb - around 70 calories a mug!

Chopped salads
A cross between a salsa and a salad and can be made with any of your favourite veggies. Sweetcorn kernels, chopped tomatoes, sunflower seeds, coriander and lime juice or grated carrot, diced yellow peppers, chopped celery, a few chick peas, parsley and lemon juice are great water and nutrient packed foods that will fill you up without piling on the pounds.

Basic Green Smoothie

one orange, peeled (sometimes sub a grapefruit or citrus fruit like strawberries)
one banana
other fruit like pear, apple, etc...
two big handfuls of spinach or other greens like kale and lettuce
frozen fruit to top off
green powder or hemp/ protein powder

( 2 cup greens) Greens + ( 1/4 - 1/2 cup) fresh (or frozen) fruit + (1 medium )very ripe banana + ice = yummy and nutritious drink.
(green smoothies 60 percent greens and 40 percent fruits)

Portugese Bean Soup

From Real Age Diet
( serves 4, makes about 7 cups of Soup)

Ingredients
2 t Olive oil
1 cup coarsely chopped white onion
3 cups vegetable broth or water
1 cup diced ( 1/2 inch) unpeeled sweet potato ( Diced and peeled butternut or delicata squash can be substituted too)
3 to 4 t chilli garlic sauce or chili puree with garlic
1 can diced tomatoes undrained ( or dice 2-3 fresh tomatoes)
2 cups cooked great northern or cannnellini beans
4 t balsamic vinegar (optional)
4 cups packed sliced Swiss Chard or Collard Greens ( Kale, turnip or beet greens can be substituted too)

Directions
Cook onion in heated oil in saucepan for three minutes or so. Add broth, sweet potato and chili sauce; bring to boil over high heat. Reduce heat; simmer uncovered five minutes. Stir in tomatoes and beans; return to simmer. Stir in greens. Simmer five minutes until greens or potatoes are tender. Stir in vinegar if desired and ladle into 4 serving bowls.
The soup maybe be purred if desired; or thickened to served over bed of pasta or baked potato or rice or grain for that matter.

Basic Fruit Smoothie

Serves 2 with one cup each

Ingredients
1 banana frozen or otherwise OR 1 cup mango slices
1 cup berries (frozen for thickness)
1 cup fruit juice or Soymilk
ice cubes (optional)
1/4 cup isolated soy protein powder (optional)
1 tsp flaxseed oil (optional) or 2 tsp nutritional yeast

some combination = blueberries, raspberries or mango + apple juice
strawberries + orange juice

Some Spinach Salad Combinations

Common combinations which taste great together:

Spinach + Mandarin Oranges (or any seedless oranges) + Pine nuts



Spinach + Strawberries (or blood oranges) + Pecans or some blueberries




Spinach + Hard Boiled Eggs + some creamy dressing


Spinach + bosc pear + walnut + crumbled bleu cheese + tart vinaigrette
Spinach + red pear + walnuts + dressing of lemon juice and walnut oil (not shown in picture)

Spinach + roasted beets + red onions+ tangy tart vinaigrette

Spinach + cherry tomato + Avocado