7 Exceptional Health Benefits of Tree Tomato (Tamarillo)

Tamarillo also known as Tree Tomato.

Tamarillo, an oval-shaped fruit that has smooth and shiny skin best known by the name Tree Tomato in Kenya is a fast-growing tree belonging to the Solanaceae family, which grows up to about 5meters. Depending on the type of cultivar, this fruit comes in different colors, with red tamarillos being more common than orange-yellow varieties.

Tree tomato tastes sweet and tangy, and the flesh of the fruit is juicy, rich in color and packed with slightly larger, smaller and circular edible seeds than tomato seeds.

The tamarillo is also a popular fruit in New Zealand. It’ said to have originated from the semitropical, high-altitude forests found in Peru and Brazil, and possibly from other South American countries like Chile, Ecuador and Bolivia too.

Tamarillo Nutritional Value

  • Calories: (31 kcal)
  • Carbs: 3.8 grams
  • Fiber: 3.3 grams — 14% of the RDI
  • Protein: 2 grams
  • Fat: 0 grams
  • Vitamin C: (50%) of the RDI
  • Vitamin B9 (folate): (1%) of the RDI
  • Vitamin B6: (8%) of the RDI
  • Manganese: (5%) of the RDI
  • Copper: (5.5%) of the RDI
  • Zinc: (1%) of the RDI
  • Potassium: (7%) of the RDI
  • Magnesium: (5%) of the RDI

NOTE: RDI- Reference Daily Intake.

Below are some Health Benefits of Tree Tomato/ Tamarillo

Contribute iron to the diet

Iron is indispensable for the formation of red blood cells, and the formation of hemoglobin, the protein responsible for the absorption of oxygen in the blood.

Its deficiency translates into anemia, muscle weakness and fatigue.

It is anti-inflammatory and anti-cancerous.

Tree tomato contains a variety of antioxidants such as vitamin C, β-carotene, anthocyanins and vitamin E.Chalmers University of Technology in Gothenburg conducted free radical neutralization tests with tree tomato extracts and found that it significantly neutralizes free radicals, regardless of where they have been grown.

These tree tomato data as an antioxidant place it as a good anti-inflammatory and anticancer.

Provides protein to the diet

Proteins are macromolecules from which we acquire the essential amino acids for the generation of new tissues.

They also constitute the raw material for the generation of hormones, digestive enzymes, hemoglobin, vitamins and plasma proteins.

Even though the tree tomato on its own provides about 100 grams of roughly 2.5 grams of protein, a salad accompanied by a meat serving can be a good complement.

The required daily values ​​of protein vary according to the age between men and women, but generally after 19 years women need 46 g daily and men 56 g daily.

It provides vitamin A

Vitamin A is a fat- soluble vitamin that contributes to the growth, maintenance and repair functions of the bone system.

It also contributes to the cellular development related to the eyes, mucous membranes, epithelia, skin, nails, hair and tooth enamel.

Further, Is involved in glucose homeostasis and lipids.

It provides vitamin B6

Vitamin B6 – or pyridoxine – promotes the formation of red blood cells, blood cells and hormones.

It participates in the synthesis of carbohydrates, proteins and fats, and collaborates in the maintenance of the nervous and immune systems, participating indirectly in the production of antibodies.

It also stabilizes blood sugar levels during pregnancy.

It also prevents the formation of stones or calcium oxalate stones in the kidney.

Values ​​of vitamin B six broadly recommended in adults is nineteen to fifty years are 1.3 mg per day

Improves bone and dental health

Magnesium is essential for health. It contributes to the good functioning of the skeletal muscles, the heart and the brain, favoring the transmission of the nerve impulses, the contraction and relaxation of the muscles.

In this muscular process magnesium intervenes with the calcium to provide good musculoskeletal functioning.

The presence of magnesium also favors the strengthening of the bone system and the denture, and is very convenient for the cardiovascular system.

Maintaining blood pressure and heart rate

Helps maintain stable heart rate and blood pressure, protecting the walls of blood vessels and acting as a vasodilator, thus preventing the formation of clots.

It also increases White blood cells For the benefit of the immune system.

How to eat Tamarillo

  • Add to bread or muffins chopped peeled tamarillos or add the peeled tamarillo into pork dishes. A chopped tamarillo may also be used to top a pie.
  • Prepare a simple salsa by chopping raw tamarillo and mixing it with avocado and chopped chili pepper, or use chopped tree tomato with apple, onion, vinegar and spices for a flavorful chutney.
  • Slice a raw tamarillo into slices, then serve the slices with sliced cheese or crackers or add the slices to a tossed salad.
  • Combine chopped, peeled tree tomatoes with apple sauce, then serve the mixture on ice cream.
  • You can peel tamarillo and use it in a variety of baked foods, dishes and desserts.
  • Peel and chop tree tomato and blend it in a fruit smoothie with yogurt, honey, milk, ice cream and a banana.
  • Add chopped, peeled tamarillos to bread or muffins or incorporate the peeled tamarillo in pork dishes. You can also use a chopped tamarillo to top a pizza.

You can try out this smoothie.

Banana, Tamarillo Smoothie


  • 3 medium sized tamarillos/ Tree tomatoes
  • 1 large ripe banana
  • Heavy cream
  • 500ml whole milk
  • 4 tbsps honey (sweetener of choice)


  • Wash and cut the tamarillos into halves and scoop out the flesh with a spoon.
  • Peel and chop the banana.
  • Put all the ingredients into the blender and blend until fine.
  • You can add a protein powder if you intend to add more calories.(optional)


Tree tomatoes are not only nutritious but also rich in vitamins, A, B6, C, E, fiber and antioxidants. It can be eaten in savoury dishes,salads and smoothies.

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The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

11 Unique Health Benefits of Avocado.

Avocado is a green, pear-shaped fruit that is often referred to as an “alligator pear.” It is loaded with healthy fats, fiber and various nutrients. It is a fruit of the avocado tree, scientifically known as Persea americana.

There are many types of avocado— from pear-shaped to round and green to black — they vary in shape and color. They will weigh between 200 grams to 1.5kgs.

Avocado Nutritional Value.

  • Calories: (160kcal)
  • Carbs: 9 grams
  • Fiber: 5 grams — 14% of the RDI
  • Protein: 2 grams
  • Fat: 15 grams
  • Vitamin C: (26%) of the RDI
  • Vitamin B9 (folate): (47%) of the RDI
  • Vitamin K: (10%) of the RDI
  • Vitamin B6: (8%) of the RDI
  • Manganese: (19%) of the RDI
  • Copper: (12%) of the RDI
  • Zinc: (10%) of the RDI
  • Potassium: (7%) of the RDI
  • Magnesium: (6%) of the RDI

Maintains a healthy heart

Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. The vitamin E, glutathione, and monounsaturated fat found in avocado also help in maintaining a healthy heart.

Lowers cholesterol

Avocado is rich in a compound called beta-sitosterol which has been shown to be effective in lowering cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocado in their diet for 7 days had 17 percent decrease in total cholesterol levels, a 22 percent decrease in both LDL (bad) cholesterol and triglyceride levels, and a 11 percent increase in HDL (good) cholesterol levels.

Controls blood pressure

Avocado is a great source of potassium, which helps support and maintain normal blood pressure. A study published in 2013 showed that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart disease, stroke, and kidney failure.

Prevents cancer

Avocado contains carotenoids and monounsaturated fat, both of which when combined is associated with the reduction of cancer. Avocado also contains glutathione, an antioxidant which helps protect the cells from cancer and the harmful effects of free radicals.

Anti-inflammatory properties

Avocado is rich in monounsaturated fat oleic acid, which has been found to have anti-inflammatory properties [4]. It’s also a good source of vitamin E, another antioxidant vitamin that have anti-inflammatory effects. One study reported in the European Journal of Clinical Nutrition confirmed that vitamin E has anti-inflammatory properties and supplementation can be helpful to people living with inflammatory conditions.

Promotes eye health

Avocados are packed with lutein and zeaxanthin, two carotenoids that help protect and maintain healthy cells in the eyes. A study published in the journal Nutrients found that those eating avocados experienced significant increases in macular pigment density (MPD). Interestingly, the same research team found that avocado consumption provided more than doubled the MPD compared to a lutein/zeeaxanthin supplement. This suggests that the fatty acids (MUFAs) in avocado significantly increase absorption of these key carotenoids over and above the supplement.

Regulates blood sugar

The high levels of monounsaturated fats in avocados can help stop insulin resistance and control blood sugar levels. Furthermore, the soluble fiber in avocados can also help keep blood sugar levels steady.

Increases nutrient absorption

The monounsaturated fatty acids in avocados also support the absorption of fat-soluble vitamins AND fat-soluble antioxidants. One study showed that avocados increased the absorption of carotenoids when consumed with salad and salsa. The study looked at the absorption of alpha-carotene, beta-carotene, and lutein, which were 7.2, 15.3, and 5.1 times higher respectively.

Aids digestion

Due to its high fiber content, consuming avocado is very beneficial for improving digestion, encouraging regular bowel movements and helps in preventing constipation.

Prevents birth defects

Avocado is rich in folate, a B vitamin needed for healthy growth and development. one hundred grams of avocado provides about 23% of the recommended daily value of folate. Folate is very important for healthy pregnancy as it can help prevent birth defects such as spina bifida.

Cures bad breath

Avocado ’s rich, creamy flesh cleanses your mouth when chewed, so it acts like a natural toothbrush. 

How to eat Avocado.

On toast- You can apply pureed avocado in place of nut butters and jam since it adds extra minerals and vitamins.

In guacamoles- Guacamole an avocado-based salad, spread or dip originally from Mexico.

In salad – Since salads can be low in calories, adding avocados can make them a more filling meal.

As a topping- Avocados are a great addition to a number of recipes like, avocado slices are great to top burgers,sandwiches and even pizza.

In smoothies and shakes- Smoothies can be a great meal or snack substitute. You can blend avocado, banana and whole milk. You can add sweetener if you so wish or protein powder to add extra calories for weight gain.

In dessert- In vegan diets,you can use avocado as a substitute for butter or eggs in baking.I.e brownies, chocolate cakes etc

You can try out an avocado snack recipe

Green eggs

Green eggs.


  • 1 large Avocado (whole)
  • 1/2 half Lime
  • 1 pinch Salt
  • 1 pinch Pepper
  • 1 splash Olive Oil
  • 2 slices Whole Bread
  • 1/2 tsps Paprika
  • 1/2 sticks Spring Onion/ coriander leaves.
  • 2 Eggs
  • 1/2 tsp Sesame Seeds


  • Cut the avocado into 2 halves and remove the stone.
  • Remove the flesh from the skin into a bowl.
  • Add the juice of one lime, and a pinch of salt and pepper
  • Mash the avocado. You can use the back of a fork.
  • Put some water in a pot on fire and boil your eggs to your feel( approximately 15mins). You can also choose to break your eggs and fry them as you please.
  • Meanwhile, toast the two slices of bread. Apply the smashed avocado onto the two slices of toast.
  • Mix 2 tablespoons of olive oil with half a teaspoon of paprika and half a teaspoon of sesame seeds.
  • Peel you eggs and slice them into 2 halves and place on top of the toast with avocado. Sprinkle the paprika and sesame seed oil on the fried egg.
  • Top with the finely sliced spring onions or coriander leaves.


Avocados are an outstanding, nutrient-laden crop, many of which are missing in the modern diet. They have a smooth, creamy, fat texture and blend well with other ingredients. So adding the fruit to your diet is fast. Using lemon juice can avoid rapid browning of avocado cuttings.


The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

Do you find this article informative. I will appreciate your input. Sign up with us to receive them direct in your email.

We respect your privacy,Your email address will not be shared.

Build Healthy Muscle- Top 5 Weight Gainer Shakes.

Most people trying to gain weight often consider eating to gain enough calories needed for weight gain per day an arduous task. This is where the importance of weight gainer shakes come in.

Weight gainer shake grants you the opportunity of drinking whole foods. This, in turn, makes you consume more food and gain more calories at a faster rate. For example, eating 5-10 bananas can be a tough challenge. But it will be far much easier for you to blend and drink those ten bananas. No cooking, no chewing and no wasting of time. You will get those calories into your body system as efficiently as possible.

Most weight gainer shakes available on the market today can help place your body in a caloric surplus but often come with some issues. If you are conversant with the caloric value of the regular macronutrients, you will know that: (1g of carbohydrate ≈ four calories) and (1g of protein ≈ four calories) and (1g of fat ≈ nine calories) To make a dense caloric number of about eight hundred – one thousand, two hundred calories, most supplement companies use an extremely high-fat content with a moderate quantity of protein​. It would have been better if protein and carbohydrates used were higher and the fat content used was lower. But this would increase the production cost, making the product more costly. Like we all know that the ultimate business goal is to maximize profit while minimizing the production cost. No wonder why most companies that produce supplements include extremely high-fat content which will not produce a healthy weight.

Some companies make use of ingredients like maltodextrin instead. Maltodextrin is a complex carbohydrate; it breaks down rapidly in the body and raises the blood sugar levels faster and higher than sugar itself. With this, most manufacturers affix low sugar or no sugar on their product label. The unsuspecting consumers are tricked into buying the product without knowing that the carbs in that product are sugar in disguise.

However, if you are looking to gain healthy muscle at an affordable cost, you might have to prepare your weight gainer shakes. You can make your homemade smoothie with higher quality ingredients that taste good and are still cheaper than those you will find on the market. Weight gainer shakes are nutritious, healthy, easily digestible, and easy to make. To prepare your own homemade mass gainer, you will need a blender, ice, and a few other ingredients. You can equally add some sugar or artificial sweetener to make the shake taste better.

Here are some weight gainer shakes recipes to help you achieve your caloric goals:

Almond butter with dark chocolate weight gainer shake


  • Whole milk -1.5 cups
  • 4 tbsps melted Dark chocolate
  • 4 tbsps Almond butter
  • 2 scoops Chocolate protein powder


  • Melt dark chocolate in a microwave or double boiler.
  • Place all ingredients in a blender and mix until all lumps of protein powder are gone.

For chocolate protein powder options, any popular “chocolate” flavor can work. Here are a few chocolate flavors worth consideration:

Strawberry, Raspberry and Banana weight gain shake


  • Strawberries
  • Raspberries
  • 1.5 cup Whole milk
  • 1 large Ripe banana
  • 6 tbsps Heavy Cream
  • 2 scoops Strawberry Protein powder


  • Peel the banana, cut it into smaller sizes and place it in the blender.
  • Put all other ingredients into the blender and mix them gently until they mix perfectly.

For Strawberry protein powder options, any popular “strawberry” flavor can work. Here are a few strawberry flavors worth consideration:

Coconut, cinnamon, and Mango weight gain shake


  • ​Heavy cream,
  • ¼ cup coconut milk
  • ¼ cup Ripe peeled diced mango
  • Grounded Cinnamon, ¼ tsp
  • Cinnamon flavor protein powder, 2 scoops


Place all the ingredients into the blender and blend until they mix perfectly.

For Cinnamon protein powder options, any popular “cinnamon” flavor can work. Here are a few cinnamon flavors worth consideration:

Avocado, Chocolate weight gainer shakes.


  • 1 medium sized ripe pitted Avocado
  • 1 cup whole milk
  • ¼ cup Dark Chocolate melted
  • Chocolate protein powder, 2 scoops


  • Melt the chocolate in a double boiler and empty it into the blender.
  • Put the remaining ingredients into the blender and blend them gently to mix perfectly.

For chocolate protein powder options, any popular “chocolate” flavor can work. Here are a few chocolate flavors worth consideration:

Banana, Macadamia butter weight gainer shake


  • 1 large ripe banana
  • 2 tbsps macadamia butter
  • 1 cup whole milk
  • Protein powder 2 scoops
  • Sweetener to taste (optional)


  • Peel the banana, cut it into smaller sizes and place it in the blender.
  • Put all other ingredients into the blender (macadamia butter, whole milk & protein powder)and blend them gently until they mix perfectly.

For protein powder options, any popular can work. Here are a few plain choice with no flavor worth consideration:

Do you love the simple recipes that can help you gain weight fast? I’d appreciate your input, so leave a comment below!

4 Fantastic Traditional Christmas Treats-Healthy Weight Gain.

Christmas is around the corner and its normally different from any other holiday for its fantastic legends and distinctive traditions, jam-packed with things to do and people to visit there is always a delicious selection of foods that comes around with the festive season. A time when we often over-indulge – in both food and drink – there are numerous traditional meals and fares that we look forward to eating each year that should be healthy.

Christmas cake is one item carefully prepared in advance in order to allow the flavours to soak in nicely, a type of fruitcake it’s enjoyed all over the world and can be light or dark, sticky-wet, crumbly and moist, light or heavy, leavened or unleavened, available in every shape and size and decorated with marzipan, icing, and glazing, dusted with icing sugar, or simply left plain. If there’s icing on the top of the cake it’s often adorned with a greeting or decorated with images of fir trees or Santa. Sometimes sixpences are hidden inside, with Christmas puddings too, as a good luck charm to whoever finds it in their slice.

Traditional light fruit cake.

  • 400 gms self raising flour
  • 1cup brown sugar with molasses
  • 300 gms margarine/salted butter
  • 6 eggs1 tsp vanilla extract
  • 1 tsp spice (cardamom)
  • 200 gms mixed fruit (raisins, sultanas, orange peel, red & green)


  • Pre- heat your oven at 180 degrees and prepare your baking tin.
  • In a mixing bowl mix margarine and sugar until fluffy.
  • Add the eggs one by one to the mixture and keep mixing.
  • Add the spice(cardamom) and mix well.
  • Add the flour and fold in to the batter.
  • Fold in the mixed fruit, which you previously dusted with flour to prevent them from sinking on the bottom the cake.
  • Pour your mixture into your baking tin and bake for 50 minutes until screwer comes out clean.
  • Once its cooled, wrap it and eat it the following day.

Gingerbread is another delicious favorite at this time and popular all over the world, made in thousands of homes in the UK alone it’s often fashioned into gingerbread men, houses and cookies to be devoured by all the family. Gingerbread is made from sugars and spices that were introduced to Europe by soldiers returning from the Middle East after the Crusades and became popular as a treat in the 19th century, an indulgence enjoyed for its sweetness and distinct ginger taste.

My chocolate gingerbread cake

200 g brown sugar
4 eggs, medium size
1 cup groundnuts
15 g gingerbread spice mix
1/2 tbsp cinnamon
25 g candied lemon peel
1/2 tsp lemon peel
dark chocolate or 1tbsp cocoa


  • Mix the eggs and brown sugar until foamy.
  • Chop the lemon peel finely into tiny pieces(or grate the lemon peels).
  • Add the other ingredients starting with the spices and lemon peel, mix thoroughly. Then add the candied lemon peel, cinnamon, cocoa and the groundnuts.
  • Stir in the boiling water and mix or blend into a creamed mixture and pour into your baking tin.
  • Pre heat the oven to 180 °C.
  • Bake for 40 minutes until a toothpick inserted in the center comes out clean.
  •  Let it cool.

Eggnog is an interesting mix of ingredients and an old holiday tradition literally meaning ‘eggs inside a small cup’. A drink with a long history it’s been enjoyed as a festive beverage in England for hundreds of years, although its structure has altered considerably from the original recipe. Typical grog ingredients include milk, sugar, cream and eggs and a spirit, but recipes differ depending on the country you are in, and modern recipes of eggnog can incorporate really unexpected ingredients such as ice cream.

Traditional Simple Eggnog

Homemade Eggnog.


  • 3 cups whole milk
  • 3 cinnamon sticks
  • 5 eggs separated
  • 1 cup heavy or double cream
  • 1 vanilla bean pod, split and seeds removed
  • 1 teaspoon freshly grated nutmeg, plus more for garnishing.
  • 2/3 cup granulated sugar 
  • 3/4 cup Dark Rum, or bourbon


  • In a sufuria, mix milk, cream, vanilla seeds,cinnamon, vanilla bean and nutmeg. Bring to boil over a medium heat. Once it’s boiling, remove from the heat and allow to steep.
  • In a large mixing bowl, beat egg yolks and sugar until well mixed and thick ribbons form when the whisk is lifted.
  • Slowly whisk in the milk and continue mixing until the mixture is well combined and smooth.
  • Add rum or bourbon and stir.
  • Refrigerate overnight or for up to 3 days.
  • Before serving, beat the egg whites in a large mixing bowl until fine soft peaks form.
  • Gently fold into the eggnog until combined.
  • Serve and garnish with freshly grated nutmeg.

Mince pies are an essential part of the season consumed by kids and adults alike. They’re made from minced fruit, not meat, and a mixture of nuts and mixed spices, normally nutmeg and cinnamon, including raisins, sultanas, candied citrus peel, apricots, apples and glace cherries. A well-known favourite food of Santa’s, its traditional to leave a few pies out for him on Christmas Eve night to say thanks for the gifts and set him on his way refreshed. Eaten specifically at this time of year since the 16th century it’s said to be lucky to eat one mince pie a day for the 12 days and with the first one a wish should always be made.

Homemade Fruit Mince Pies

Homemade fruit mince pies.


  • 2 cups mixed dried fruits(sultanas,raisins etc)
  • 1 cup brown sugar
  • 2 tbsp brandy
  • 75g icing sugar, plus extra for dusting
  • 50gms finely chopped Slivered almonds
  • 100g cold butter cut into cubes
  • 1 egg, separated
  • 3 tsp grated lemon rind
  • 1tbsp lemon juice
  • 1 tsp mixed spices
  • 1 tsp cinnamon

Pastry Ingredients

  • 250g plain flour, plus extra for dusting
  • 1/3 a cup caster sugar
  • 1 egg yolk
  • 2 tsp iced water
  • 150g chilled butter cut into cubes


  • Put your dried fruits in a bowl and add the brown sugar, almond, butter, brandy, lemon rind, lemon juice, cinnamon and mixed spice.Cover the bowl with plastic wrap and set aside overnight, stirring occasionally, to macerate.
  • Then transfer the mixed fruit into a fine sieve over a bowl and stir to remove any excess liquid.
  • To prepare the pastry, place the flour, sugar and butter in the food processor bowl and process until mixture resembles fine breadcrumbs.
  • Add egg yolk and water, and continue processing until the mixture just starts to come together.
  • Turn onto a clean work surface. Shape into a disc. Cover with plastic wrap. Place in the fridge for 20 minutes to rest.
  • Preheat your oven to 180C.
  • Roll out the pastry on a lightly floured surface to about 5mm thickness. Use an 8.5cm-diameter round pastry cutter to cut 16 discs from the pastry. Use a 5cm-diameter star-shaped pastry cutter to cut 16 stars from the remaining pastry.
  • Line sixteen (16) (1/3-cup) capacity muffin pans with pastry discs you made.Divide the fruit mince among the pastry cases.
  • Cover with pastry stars. Brush the stars lightly with the egg and sprinkle with caster sugar.
  • Bake for 25 minutes or until light golden. Set the pans aside for 5 minutes to cool before transferring to a wire rack for complete cooling.


Christmas is one of the most festive christian holiday that brings together families. The common Christmas celebration customs include gift-giving, sending holiday cards, Christmas trees and decorations, caroling, a feast and church celebrations. For those feasts consider trying out the recipes above.

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6 Amazing Health Benefits of Chayote Squash.

Chayote squash.

Chayote also known as mirliton squash is a fruit that belongs to the same family as, melons, squash and cucumbers and the plant is local to Mexico, where it grows in abundance. The fruit can be eaten raw and is sometimes used in salads, although most of the time it’s marinated in either lemon juice or lime first.

Most often however, the fruit is lightly cooked, which helps to keep the fruit texture. The skin does not need to be removed before cooking.

Chayote Squash Nutritional facts.

  • Calories: (38.6kcal)
  • Carbs: 9 grams
  • Fiber: 4 grams — 14% of the RDI
  • Protein: 2 grams
  • Fat: 0 grams
  • Vitamin C: (26%) of the RDI
  • Vitamin B9 (folate): (47%) of the RDI
  • Vitamin K: (10%) of the RDI
  • Vitamin B6: (8%) of the RDI
  • Manganese: (19%) of the RDI
  • Copper: (12%) of the RDI
  • Zinc: (10%) of the RDI
  • Potassium: (7%) of the RDI
  • Magnesium: (6%) of the RDI

NOTE: RDI- Reference Daily Intake.

  1. Helps in Weight Loss.-A full fruit has around 38.6 calories and 0.1 grams of fat. The high amount of water  and fiber helps keep you fuller for longer without taking in a lot of calories. You can consume chayote as a snack to keep hunger at bay and stay within your daily calorie intake. Due to the fruit’s tender and soft texture, you can use chayote to bulk up a salad or add it to your smoothie.
  2. It has potent antioxidants-This squash contains the antioxidants quercetin, myricetin, morin, and kaempferol. Of all these, myricetin has the highest amounts. Studies show that myricetin contains strong anticancer, antidiabetes and anti-inflammatory properties. Its also has an excellent source of vitamin C,which serves as an antioxidant in your body.
  3. May slow visible aging signs.- Chayote squash contains many antioxidants, including vitamin C, which may contribute to youthful-looking skin and reduce visible  aging signs.
  4. May contain anticancer effects.– Consuming more fruits and vegetables is associated with a reduced risk of various types of cancer , including those of the digestive tract. As stated earlier, the presence of the antioxidant myricetin in chayote which has strong anticancer properties.Test-tube studies indicate that certain compounds available in chayote may slow the growth and progression of some cancer cells, such as those of cervical cancer and leukemia.(but more studies are needed.)
  5. Chayote May promote heart health– Chayote may improve several heart disease risk factors like high blood pressure, high cholesterol, and poor blood flow. Studies indicates that chayote compounds may help relax blood vessels, thereby improving the flow of blood  thus reducing blood pressure.Different plant compounds and fiber present in chayote make it a perfect choice for heart health. These compounds do improve blood flow while lowering blood pressure and cholesterol.
  6. May help control blood sugar- Chayote squash is  high in soluble fiber and low in total carbs,which may help regulate blood sugar levels. It may also improve blood sugar control by affecting insulin. Studies indicate that unique plant compounds found in chayote may play a great role in increasing your insulin sensitivity by reducing the activity of enzymes linked to poor blood sugar control and type 2 diabetes.
  7. May contain anticancer effects.– Consuming more fruits and vegetables is associated with a reduced risk of various types of cancer , including those of the digestive tract. As stated earlier, the presence of the antioxidant myricetin in chayote which has strong anticancer properties.Test-tube studies indicate that certain compounds available in chayote may slow the growth and progression of some cancer cells, such as those of cervical cancer and leukemia.(but more studies are needed.)
  8. Helps improve Digestive Health. Fruits and vegetables with a high amount of Flavonoids and plant compounds support digestion. Chayote is one of this fruits. With additional presence of a lot of fiber, it encourage healthy intestinal function and maintenance of healthy gut bacteria.

How to eat chayote.

Since it is a versatile fruit, You can add raw chayote to salads or cook them in meat or vegan dishes. You can also eat chayote as a snack or add it to a smoothie.

Read more: 6 Exceptional Health Benefits of Jack Fruit.

You can try out this simple Chayote Salad with Avocado

Chayote Salad with Avocado


  • 1 Large Chayote
  • 2 tablespoons olive oil
  • 1 tablespoon mild vinegar
  • 1 tablespoon water
  • 1 tsp oregano
  • 1 large ripe tomato
  • 1/4 pound cheddar
  • 1 firm-ripe avocado
  • 3 tbsp fresh coriander finely chopped


  • In a pan over high heat, bring about 2 cups of water to a boil. Peel chayotes and cut into an inch cubes (soft seed is edible).
  • Add them into the boiling water, and simmer until tender when pierced, for about 10 minutes. Drain. Immerse in cold water until cool; drain again.
  • Meanwhile, seed and stem chili and bell pepper. Finely chop chili, tomatoes and the bell pepper into 1/4-inch squares. Cut cheese into 1/4- by 1-inch sticks. Peel,pit and cut avocado into 1/2-inch cubes.
  • Mix all ingredients in a wide bowl. In a bowl, mix vinegar, oil, and coriander. Add vinegar mixture to the chayotes and fold in.


Chayote squash is a good source of folate, dietary fiber, vitamin C, vitamin B-6, and potassium. While it can be eaten raw and sometimes shredded to be used in salads and slaws, it is more often cooked .


The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

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Here’s a Quick Way to Solve Calorie Surplus- Soups.

Sometimes it becomes so hard to come up with a quick meal that will meet your calorie surplus as you try to achieve your weight gain goals. Though a calorie surplus is required to gain weight, simply eating more only leads to unsightly body fat. To gain muscle, you have to combine a calorie surplus with a solid strength training routine.

Be bowled by our 5 Calorie dense weight gain soups below:

  • African Lentil soup
Lentil soup is calorie dense and nutritious for both vegans & non vegans.


  • 1 large Onion chopped
  • 1 cup chopped Carrots
  • 1 large stalk Celery
  • 2 cloves Garlic
  • 1 Lemons- Raw, with peel
  • 2 tbsp Spearmint
  • 1 tbsp Olive oil
  • 1 tsp ground Cumin
  • 3 large Tomatoes
  • 1 tsp Spearmint
  • 3 cups Lentils
  • 2 cups Water


  1. Peel and dice the onion. Peel the carrots then finely chop them. Finely chop the celery and set aside. Peel and Mince the garlic. Zest the lemon then halve.
  2. Cut one half into 4 equal wedges. Thinly slice the fresh mint, putting aside a few leaves for garnish.
  3. Heat 1 tablespoon of oil in a large pot over medium-high heat. Add the onion, garlic, celery, and carrot and cook, tossing, for 5-8 minutes until softened.
  4. Add ground cumin and cook for a min, until fragrant. Season with salt and pepper.Add tomatoes and the dried mint into the pot and using a wooden spoon or potato masher, break up the tomatoes until almost smooth.
  5. Add the lentils, and 2 cups water to the pot. Bring to a boil then reduce the fire to a simmer for 25-30 minutes, stirring occasionally, until the lentils are tender.
  6. Season with salt and pepper.
  7. Add the sliced mint and the juice of half of the lemon and stir to combine.

Optional: blend the soup for a creamier consistency.Scoop or ladle the soup into bowls and garnish with lemon zest (to taste), reserved lemon wedges, and fresh mint leaves.

Note: Recipe Total Calories 3277 Carbs 

  • Lasagna soup.


  • 1 tsp Flaxseed oil
  • 200 gms chicken Sausage
  • 1 medium Onions
  • 2 cloves minced Garlic
  • 4 tbsp raw Parsley
  • 2 cups Chicken broth
  • 1 ½ cups Water
  • 2 cups Pasta sauce- Spaghetti, ready-to-serve, low sodium
  • 1 cups crumbled Bay leaf
  • 1 dash Pepper
  • ½ cup Ricotta cheese
  • 3 tbsp grated Parmesan cheese
  • 2 tbsp Parsley
  • 85gms Mozzarella cheese
  • ¼ cup whole Basil


  1. Heat a large soup pot or sufuria over medium heat, spray with oil and add the sausage; cook until browned.
  2. Break it up as it cooks with a wooden spoon about 8-12 minutes.
  3. Add the chopped onion and crushed garlic and cook for 2 – 3 minutes.
  4. Add the parsley, Chicken broth, water, bay leaves  and fresh black pepper and bring to a boil; cover your pot and reduce heat and simmer for about 30 minutes.
  5. In a medium bowl combine the ricotta, parmesan, and 2 tbsp parsley and mix.

Preparing the pasta.

  1. Bring a pot of water to boil.
  2. Add the broken pasta and cook according to package directions.
  3. Divide between 2 bowls and top each with 2 tbsp ricotta cheese mixture, mozzarella, fresh cracked pepper and fresh basil on top.
  4. Serve and Enjoy.

Note:Recipe Total Calories 2443


  • Garlic Tomato Chutney
Garlic tomato chutney.
  • 2 large Tomatoes
  • 60 gms Garlic- 10 large cloves
  • 1 tsp Olive oil
  • 5 Red peppers
  • 1 dashSalt
  • ¼ tsp Spices Mustard Seeds
  • 1 tbsp Canned black beans- Low sodium, drained
  • ¾ Curry paste
  • 1 cup White rice


  1. Cook rice as per package directions.Chop the tomatoes finely. Peel the garlic and set aside.
  2. Heat a sauce pan with oil and add whole dry red chilies and sauté for about 10 seconds.
  3. Add peeled garlic pods and sauté over low flame until it changes color slightly. Take off stove and let it cool completely.
  4. Transfer this into a blender. Add the chopped tomatoes and salt and blend to a smooth paste using a little water, if necessary.
  5. Heat the same pan with oil, add mustard seeds and when they splutter, add beans and curry paste and roast for 10 seconds.
  6. Add the ground chutney, mix well and let it cook for ½ to 1 minute.
  7. Into a serving bowl transfer your soup and serve hot with rice.

Note: Recipe Total Calories 1035

  • Chicken Avocado Soup with Lime


  • 1 medium Avocado
  • 200 gms Chicken breast
  • 3 cups Chicken broth
  • 3 sprigs Fresh Coriander leaves
  • 2 cloves Garlic
  • 1 chopped Green pepper
  • 1 fruit Lime
  • 2 medium whole Tomatoes
  • 1 medium Onions
  • 1 dash black Pepper
  • 1 tsp ground Cumin spice
  • 1 pinch Salt
  • 1 tbsp Coconut oil


  1. Wash the green pepper and tomatoes. Chop the green pepper and tomatoes. Peel and dice the onion into small pieces. Peel and mince the garlic.
  2. Heat a saucepan over medium heat and add oil to the saucepan. Swirl to coat and spread the bottom of the sauce pan.
  3. Add the onion and green pepper. Cook, stirring frequently, until tender, 2-3 minutes.Add the garlic and tomatoes to the saucepan. Cook for an extra 1 minute.
  4. Slice the chicken into half horizontally to form thin fillets and set aside.
  5. Add the broth, cumin, salt, and pepper (to taste) to the saucepan. Put the chicken in the liquid and bring to a boil.
  6. Then reduce the heat back to medium, cover, and cook until chicken is cooked through.Once cooked, remove chicken from the liquid and transfer to a plate.
  7. Wash and dry the coriander and shave the leaves off the stems; discard the stems and chop the leaves.
  8. Halve and pit the avocado; spoon out the flesh and chop.
  9. Dice the chicken and return to the saucepan. Stir in about ¾ of the coriander (save the rest for garnishing) and juice from half a lime.
  10. Serve your soup in a bowl, stir in avocado, and garnish with the remaining coriander. Enjoy!

Note:Total Recipe Calories 883

  • Broccoli Soup with Cheddar Cheese


  • 6 tbsp unsalted Butter
  • 500 gms Broccoli
  • 1 large Onions
  • 2 cloves minced Garlic
  • 1 tsp Tarragon leaves
  • 1 cup Light whipping cream
  • 3 tbsps Wheat flour
  • 61/2 cups Chicken broth
  • 12 cup shredded Cheddar cheese


  1.  Melt 3 tbsps of butter in heavy medium sufuria over medium-high heat.
  2. Add broccoli stems and onion; sauté until onion is translucent, for about 6 minutes.Add garlic and tarragon; sauté for 1 minute.
  3. Add stock and bring to boil. Simmer uncovered until broccoli is tender, for about 15 minutes.Stir in cream.
  4. Create a paste by mixing the remaining 3 tablespoons melted butter with flour in small bowl. Whisk paste into the soup.
  5. Add broccoli florets.  Simmer until soup thickens and florets are tender, stirring frequently for about 5 minutes.
  6. Preheat broiler. Place 3 ovenproof soup bowls on baking sheet. Divide soup among the bowls.
  7. Sprinkle 1/3 cup cheese over each. Broil until cheese melts and bubbles around edges, about 4 minutes.
  8. Serve

Note:Recipe Totals Calories 2453

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How to gain weight with Macadamia butter.

Macadamia nuts

Macadamia trees are currently grown in various parts of the world, including Kenya, Costa Rica, Malawi, South Africa and New Zealand, but originating in Australia.

Macadamia nuts, like most other nuts, are rich in nutrients and useful compounds. They are also associated with various advantages, including enhanced digestion, heart health, weight management, and control of blood sugar.

Macadamia nuts contain high levels of healthy fats and may help those who try to lose or gain weight. A macadamia nuts serving also contains dietary fiber, protein, manganese, thiamine, and a good amount of copper.

Can Macadamia Butter Make You Gain Weight?

If you’re under a healthy body weight, it can be difficult to add on some pounds. A common— and wise— tip for weight gain is to eat calorie-dense foods in small portions that provide a large amount of nutrients.

Macadamia butter is indeed an ideal candidate, with 90 calories per tablespoon. Search for every opportunity to fit it into your diet to gain weight with macadamia butter.

Consuming many small healthy meals all day long keeps your body supplied with a constant fuel source. Adding just 1 tablespoon of macadamia butter per meal to a six-meal-a-day diet adds more than 500 calories to your daily intake of calories. In hot cereals, mix macadamia butter, spread on fruits among other examples.

How to eat macadamia butter?


Drinking calories is a simple way to sneak into more weight gain before or after your meals. Make smoothies for a nutrient-rich drink with fresh fruit or vegetables, some frozen yogurt or ice, and a generous helping of macadamia butter. The macadamia butter adds up and goes well with most smoothie flavors. Mix frozen yogurt, rolled oats and a few servings of macadamia butter for the main flavor for a macadamia-based smoothie.

Homemade ice cream.

Of course, adding macadamia butter can improve your meal’s calories— but why not use it to make a tasty and healthy snack?
Simply mix frozen diced avocado with a heaping macadamia butter scoop in a blender until smooth and serve! Add even more calories by mixing warm macadamia butter with a fair amount of coconut oil and a spoon of cocoa powder for a “Macadamia butter cup” sauce.

Pre- and post-exercises.

Strength training and cardiovascular exercise will help you gain weight and stimulate your appetite through muscle bulking. It’s the perfect time to have a serving of macadamia butter after an intense workout. The protein helps rebuild fibers in your muscles, increasing their size, strength, and overall weight as they heal. Before exercising, eating macadamia butter is also beneficial, as its carbohydrates provide energy for your body.

How to add macadamia butter to your diet

Macadamia butter is a healthful option when enjoyed as part of a balanced diet.

Eating more macadamia butter is easy. Sometimes, it can be too easy — so be sure to be mindful of your intake to avoid eating more calories than you may need in a day. Remember 2 tbsp of macadamia butter is close to 200 calories.

People can include macadamia butter in their diets by:

  • Making a classic macadamia butter and jelly sandwich, using whole fruit, low sugar jelly, and whole-grain bread.
  • Spreading macadamia butter on rice cakes and top with banana slices.
  • Whipping up a macadamia dressing for salads, using lime juice, rice vinegar, soy sauce, and honey.
  • Adding a spoonful of the nut butter to smoothies to make them more filling.
  • Dipping apple or pear slices into macadamia or peanut butter for an easy snack.
  • Stirring macadamia butter into yogurts or warm oatmeal.

A few macadamia Snack Recipes you can try.

Crunchy Macadamia Butter Cookies

Macadamia butter cookies.

Makes 24

1 cup crunchy Macadamia butter, preferably organic
1 cup brown sugar
1/2 tsp baking soda
1 egg, lightly beaten
1/2 cup all-purpose flour
1 tsp vanilla extract

  • Heat oven to 350°F.
  • Grease several large baking sheets with cooking spray or margarine.
  • Mix Macadamia butter, flour, baking soda, brown sugar and ¼ tsp salt in bowl.
  • Add the lightly beaten egg and vanilla extract and beat until smooth.
  • Shape the dough into 24 balls and arrange on prepared pans. Dip tines of a fork into flour and gently press a crisscross pattern into top of each cookie.
  • Bake until lightly browned on bottom, 10 to 12 minutes. Transfer to rack to cool.
  • Store in airtight container at room temperature.

Chocolate Chunk Macadamia Butter Cookies.

Makes 30

1/2 cup brown sugar
1/3 cup vegetable oil spread
1/4 c crunchy Macadamia butter, preferably organic
1/8 tsp salt
1  egg yolk
1/2 tsp vanilla extract
1/2 cup all-purpose flour
1/2 tsp baking powder
2 oz semisweet baking chocolate, broken into 30 small chunks

  • Heat qoven to 350ºF. Line 2 large baking sheets with parchment.
  • Mix sugar, spread, Macadamia butter, egg yolk, and vanilla in large bowl and mix until well combined.
  • In a separate bowl, combine flour, baking powder, and 1/8 tsp salt.
  • Add to Macadamia butter mixture and stir until well combined.
  • Divide dough into 30 cookies, using 1 generous tsp per cookie, and place on baking sheets.
  • Gently press each of the cookie down with your finger tips until slightly bigger than a quarter and about 1/4 inch thick.
  • Bake until golden brown 10 to 12 minutes.
  • Remove your cookies from the oven and immediately press a chocolate chunk at the center of each.
  • Cool completely on baking sheet or chill 15 minutes to firm chocolate.

Chocolate–Macadamia Butter Shake

Serves 2

1 cup whole milk or soy milk
1 envelope (3/4 oz)
1 Tbsp unsweetened cocoa powder
2 Tbsp Macadamia butter, preferably organic
1 1/2 cup ice cubes

Blend milk, shake mix, and cocoa in blender. Process to mix well.

Add macadamia butter and ice and blend until smooth and frosty. Serve in to 2 glasses.na


Macadamia butter can be a healthful option just like peañut butter when people enjoy it as part of a balanced diet. It is rich in a multitude of nutrients including protein and magnesium that can assist safeguard the heart and handle sugar in the blood and body weight.

However, eating too much macadamia butter can increase a person’s daily intake of saturated fat, sodium, and calories

Those who have a  macadamia or peanut allergy should avoid these butter as it could trigger a potentially deadly reaction.

Continue reading “How to gain weight with Macadamia butter.”

6 smoothies for Better and Faster Healthy Weight Gain.

Let’s understand weight gain.

Healthy weight gain is an increase in weight. This may require a rise in muscle mass, deposits of fat, surplus liquids like water or other variables.

Putting on weight may be necessary for a person who is underweight. It may also be a measurable goal for someone who is aiming to build muscle.

Generally, eating more calories than the body burns will lead to weight gain. The calorie intake necessary to achieve this will vary from person to person.

As a guide, simply eating 300–500 calories more than the body burns on a regular basis is generally adequate for constant weight gain. For faster weight gain, a individual may need to eat up to 1,000 calories more per day.

Many people inaccurately estimate the number of calories they consume each day. It can be useful to keep track of daily calorie intake over a period of 2–3 weeks. This can assist a individual know how to modify their diet in order to gain enough weight. Several internet applications are accessible that can help with calorie monitoring.

How to safely add weight.

Eating more often is one of the best ways to put on weight safely. Try to eat at least six smaller meals instead of eating two or three big meals during the day. It is particularly essential to begin doing this for individuals who eat just once or twice a day. Using distinct sauces, condiments and spices to create these meals as delicious as possible is a good idea to assist you eat as much as you can. As liquid can fill your stomach and suppress your appetite, make sure you don’t drink water or anything else before meals. It should be noted that your meals should consist of ingredients rich in nutrients. There’s a good chance you don’t get enough nutrients into your body if you’re underweight.

Some of the best foods you can eat include high-protein foods including fish, nuts, seeds, dairy products. Keep in mind that protein is the most significant nutrient for weight gain. Remember to include fruits, some carbohydrates and vegetables to make your meals balances.Most of the additional calories you eat would end up as body fat without this Macro- nutrient -Protein.That’s precisely why if you want to put on some weight, it’s not a good idea to eat junk food.

But just because protein is good for you, it doesn’t imply you should only eat foods with a high macronutrient content. Note that you should not eat more than one gram of protein a day per pound of body weight.

You may reduce your appetite by significantly increasing your protein intake, which is something you don’t really want to do when you are trying to add some healthy weight. You should, of course, aim to obtain 50% of your total calories from carbohydrates

How High-Calorie Smoothies can cover up for extra calories.

Sometimes it can be extremely difficult to eat five to six meals daily when you have issues with your appetite. This is the sole reason why you should start drinking smoothies to gain weight more easily. Instead of drinking soft drinks that don’t contain a lot of nutrients,simply prepare a high-calorie smoothie that is both nutritious and easy to consume.

Foods you can incorporate in your smoothies.

  • Nuts– Cashew nuts, ground nuts, almond are among nuts that contain a lot of good fats, which also translates into calories. Some nuts are higher in energy than others. Most nuts also have a decent fiber content, including almonds. To get their benefits, you can blend or mix these nuts in your smoothies or use nut butters like almond butter or peanut butter.
  • Avocado– They are highly nutritious fruits which contain a lot of potassium, high fibre and good fat.Since its creamy it can blend well with other foods to make nutritious smoothies.
  • Bananas– Bananas are sweet and nutritious too and readily available. Blend in smoothies or eat whole with other snacks to add up some pounds.
  • Nut butters– Are a spreadable foodstuff made by grinding nuts into a paste eg almond or peanut butters. You can blend this butters with fruits or dairy products to make calorie dense smoothies.
  • Seeds– Some great choices include chia seeds,flax seeds and hemp seeds which are high in proteins and easily blend well in smoothies.
  • Dairy products– Milk and yoghurt are examples that are readily available and high in calories.


Calories and nutrition.

Substitute non-fat milk for the whole milk. These drinks can be useful to dieters, too. Fruit based Smoothie and yogurt are well suited as breakfast stand-ins.

The use of yogurt instead of milk gives the drinks more body so they are more apt to hold you over until lunch time. Use nonfat plain yogurt to cut down on calories, and skip the sugar

Use ice milk where ice cream is required since it is a good alternative. The milk fat in the former ranges from 2% to about 7% by weight according to the federal standards whereas the milk fat content of whole milk ice cream ranges from 8% to a whopping 14%.

Below are some simple recipes you can try.

1.Banana-strawberry, Peanut Butter Smoothie


  • 1 Small ripe banana
  • 3 tablespoons peanut butter
  • 1/4 cup cold milk
  • 1/2 cup yoghurt
  • 5 frozen strawberries


Blend the peeled banana,strawberries, milk, peanut butter and yoghurt until smooth.

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Banana-strawberry peanut butter smoothie.

2.Carrot- Peanut Butter Smoothie.


  • 2 cups milk
  • 1/3 cup peanut butter
  • 1 medium carrot
  • 2 tablespoons sugar


Wash your carrots, chop then cook your carrots in a sauce pan for around 15 mins. Place the drained carrots in a blender, add a small amount of milk and the peanut butter. Add remaining milk and sugar and mix well. Chill and stir before serving. Makes 2 servings.

PER SERVING: 456 calories; 19 gm protein; 32 gm carbohydrate; 30 gm fat; 380 mg sodium; 619 mg potassium. USRDA Protein 30% Riboflavin 27% Vitamin A 07% Niacin 32% Vitamin C 04% Calcium 31% Thiamine 08% Iron 04%

Carrot smoothie with peanut butter and milk.

3. Wheat germ- pineapple Smoothie.


  • cup wheat germ
  • 1 cup plain yogurt
  • 1 cup strawberries
  • 1/2 cup canned pineapple juice
  • 2 tablespoons sugar
  • 1/8 teaspoon salt


Combine wheat germ, yogurt, strawberries, pineapple juice, sugar and salt in blender container and process
until blended and smooth. Makes about 2 servings.

PER SERVING: 211 calories; 8 gm protein; 39 gm carbohydrate; 4 gm fat; 198 mg sodium; 491 mg potassium. USRDA Protein 13% Riboflavin 21% Vitamin A 03% Niacin 07% Vitamin C 87% Calcium 17% Thiamine 21% Iron 11%

Wheat germ pineapple smoothie with strawberries.

4.Apricot-honey Milk.


  • 2 eggs beaten
  • 1/2 cup honey
  • 1 2/3 cups orange juice
  • 1/4 cup lemon juice
  • 1 cup non-fat dry milk powder
  • 2 (12-ounce) cans apricot nectar
  • Nutmeg
  • 6 cinnamon sticks


Beat eggs with honey.
Blend in the orange and lemon juices.
Stir milk powder into apricot nectar and add to egg
mixture. Beat until foamy.
Chill and beat again before serving.
Serve with a sprinkle of nutmeg and cinnamon stick stirrers.

Nutritious Apricot smoothie with milk and honey.

5.Avocado Chocolate Smoothie.


  • 1/2 an Avocado
  • 1 cup nut milk e.g almond milk
  • 3 tbsp peanut butter
  • 1 tbsp cocoa powder
  • ¼ tsp cinnamon


Put all your ingredients in a blender, blend until you get a creamy consistency.

Avocado smoothie with chocolate.

6.Banana Peanut butter smoothie.


  • 2 zmedium ripe bananas,
  • 2 tablespoons peanut butter,
  • Almond milk or whole milk.


Peel the bananas and chop them. Add milk into a blender, the bananas and the peanut butter. Blend until smooth.


Just as weight loss can be tasking, so is weight gain. Smoothies are a great way of piling up on the extra pounds you need. This drinks are nutritious and easy to digest and is the reason why you should try them.

Enjoy the taste of these incredibly delicious fruit smoothies packed with the punch of great health that will help you achieve your goals of weight gain.

5 unique high calorie breakfasts for your little superheroes.

When planning out healthy meals, it’s important for you to consider options that will not only taste good, but also supply energy and satisfying proteins.

Countless studies have hailed the breakfast as the most important meal of the day and the Public Health Agency goes on further by saying it improves concentration in school and wards off the urge, for all ages, to turn to quick-fix unhealthy snack mid-morning.

Other research states that those who eat a healthy breakfast are more likely to reach their nutrient targets throughout the day and consume less calories but when the standard cereal and toast isn’t tempting your little ones to eat up before the school run, you can make these five alternativesl that will keep them on their toes throughout the day.


Oatmeal pancakes

Healthy Pancakes mixed with oatmeal, yogurt, banana and an egg! Easy to prepare, its filling and rich in protein!


1/2 cup oats
1/2 teaspoon baking powder
500ml vanilla yogurt
1 medium ripe banana
2 eggs
1/2 teaspoon vanilla essence
1/3 cup raisins, plus more for serving

Preparation time: 5 mins
Cooking time: 5 mins
Total time: 20 mins

Cooking Instructions

  • Put all ingredients except the raisins into a bowl; mix until smooth. You can blend if you choose to.
  • You may need to add a teaspoon or two of almond milk if batter is way too thick.
  • Set batter aside to thicken up for a few minutes.
  • If batter is too thin, add a tablespoon or two more of oats and mix again.
  • Lightly coat a large non-stick skillet or griddle with butter and heat over medium low heat.
  • Drop batter by 1/4 cup onto non stick frying pan and spread it with the back of a spoon to increase its diameter. Add a few raisins on top.
  • Cook until bubbles appear on top.
  • Turn the pancakes and let it cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter.


I love this breakfast because covers grains, protein and fruit in one tempting little dish that comes cleverly disguised as a dessert!

Fibre-rich and full of vitamin C, K and E as well as B vitamins and more, this raspberry breakfast packs a healthy punch.


150 g Raspberries
150 g Strawberries- hulled and quartered
1 pinch Caster Sugar
0.5 whole Lemon juice only
400 g Low Fat Yogurt
60 g Special Flakes Red Fruit

Special Flakes Eton Mess Pots

Preparation time: 10 Min.
Extra time information:
30 more minutes resting

If you prefer to serve them for breakfast or as a healthy dessert, these beautiful pots will taste as good as they look. If you’d rather exclude the sugar try exchanging the fresh fruit for frozen, leaving it to defrost and soften before mashing. 

Cooking Instructions

  • Add the raspberries, caster sugar , strawberries & lemon juice to a bowl.
  • Stir to combine then leave to stand for some 30 minutes.
  • After 30 minutes, crush the mixture with a fork.
  • Layer the fruit, yogurt and cereal into glasses and enjoy, or chill until ready to serve.


This Exotic Trail Mix Clusters, using its Multigrain cereal, cram in dried mango packed with Vitamin B for boosting energy, dried pineapple and mixed seeds which are an excellent source of fibre and good fats.

These clever little Clusters make for a great sweet treat for those mornings when you need a little pick me up.


40 g Pineapples- dried and chopped
40 g Mango- dried and chopped
30 g Mixed Seeds
25 g Multigrain cereals.
100 g Caster Sugar
100 g White chocolate broken
Cooking Instructions

Cooking time: 30 Min.
Additional time information:
Plus setting

Cooking Instructions

These fruity trail mix clusters are perfect for those days when you need a sweet treat to lift your spirits. Packed with dried fruit, seeds and our multigrain hoops, they’re finished off with a coating of silky white chocolate.    

  • Line a baking tray with baking parchment.
  • Combine the pineapple, mango, seeds and hoops in a bowl and stir to combine.
  • Place a frying pan over a medium-low heat and add the sugar to melt. Don’t be tempted to stir the sugar, simply tilt the pan from side to side to help it melt evenly.
  • Once melted, quickly tip the cereal mix into the melted sugar along with 1tsp water and quickly stir to coat – don’t let the sugar brown.
  • Tip the coated cereal mix out onto the prepared baking sheet and spread out slightly and allow to cool completely.
  • Once cool, break it up into small bite-size pieces.
  • Melt the chocolate over a pan of simmering water.
  • Carefully dip the base of each cluster into the chocolate and return to the tray.
  • Chill in the fridge until ready to serve.


Fruit and Fibre Overnight Pots are a novel way of presenting the traditional breakfast cereal while bunging in some vitamin-boosting shredded apple and natural yoghurt.

Make up the night before to save time in the morning and serve up in individual pots.


2 whole Green Apples
1 tsp Lemon Juice
125 g Fruit and Fibre Flakes
125 ml Cloudy Apple Juice
175 ml Milk
plus extra to loosen, if necessary
350 g Greek style natural yogurt
100 g Blueberries
Honey to serve (optional)

Cooking time: 15 Min.
Additional time information:
Plus soaking overnight

Cooking Instructions

Fruit and fibre overnight pots 

  • Coarsely grate one apple and toss with the lemon juice to prevent browning.
  • Add the cereal to a large food bag, seal and bash with a rolling pin to form chunky crumbs.
  • Tip the crushed cereal into a bowl and stir in the grated apple, apple juice, 175ml milk and 150g yogurt until combined.
  • Cover and refrigerate overnight.
  •  In the morning loosen the cereal with a little milk (if necessary) and divide between 4 pots or bowls then top with the yogurt.
  • Finely slice the remaining apple and arrange over the top with the berries.
  • Finish with a drizzle of honey and serve. 

Tip: Give yourself a little extra time in the morning by making these handy breakfast pots the night before, which are a twist on overnight oats using Flakes Fruit and Fibre. Add variety throughout the year by swapping the blueberries for your favourite seasonal fruit. 


We know it sounds ridiculous but when you swap the ingredients for breakfast-friendly food groups, Bran Flake, almond and cashew fruit pizza is the ticket.

This is one for the parents with a bit more time to indulge in.


65 g Almonds
60 g Cashew Nuts
120 g Bran Flakes
120 g Date roughly chopped
60 g Coconut Oil
2 tbsp Honey
200 g Greek Yogurt

Cooking time: 20 Min.
Additional time information:
Plus chilling

Bran flakes, almond and cashew fruit breakfast pizza 

Cooking Instructions

This healthy, sweet breakfast pizza is a great way of getting the whole family to eat more fruit, although it looks good enough to serve at a special brunch too.

  • Add the almonds, cashews and Bran Flakes to a food processor and blitz until roughly broken.
  • Add the dates, coconut oil and 1 tbsp honey and blitz again until the mixture clumps together.
  • Press the cereal mixture into a 20cm round loose bottomed tart tin and level with a spatula.
  • Pop in the fridge to chill for 2 hours, or until set.
  • To serve, spoon the yoghurt evenly over the base, leaving a 1cm border.
  • Decorate with fruit of your choice, mint leaves and a drizzle with remaining honey, slicing into even pieces before serving.Add colorful mixed fruit and berries to garnish and mint sprigs if desired.

Tip: Prep the bran flake base the night before and serve in slices in the morning with a centre piece of fruit toppings and yoghurt.
For extra fun, serve the fruit in the centre of the table and let everyone load up their own slice.


Green eggs

It’s a firm favourite with the health-focussed eater and there’s no reason why the avocado and egg on toasted bread dish can’t please a younger audience.

Avocado and eggs are great brain foods and packed with protein which keeps your little ones fuller for longer.


1 large Avocado (whole)
1/2 half Lime
1 pinch Salt
1 pinch Pepper
1 splash Olive Oil
2 slices Whole Bread
1/2 tsps Paprika
1/2 sticks Spring Onion/ coriander leaves.
2 Eggs
1/2 tsp Sesame Seeds

Cooking Instructions

Preparation time: 15 Min.

  • Cut the avocado into 2 halves and remove the stone.
  • Remove the flesh from the skin into a bowl.
  • Add the juice of one lime, and a pinch of salt and pepper
  • Mash the avocado. You can use the back of a fork.
  • Put some water in a pot on fire and boil your eggs to your feel( approximately 15mins). You can also choose to break your eggs and fry them as you please.
  • Meanwhile, toast the two slices of bread. Apply the smashed avocado onto the two slices of toast.
  • Mix 2 tablespoons of olive oil with half a teaspoon of paprika and half a teaspoon of sesame seeds.
  • Peel you eggs and slice them into 2 halves and place on top of the toast with avocado. Sprinkle the paprika and sesame seed oil on the fried egg.
  • Top with the finely sliced spring onions or coriander leaves.