Healthy Recipes - Barbara Karafokas - Holistic Nutritionist

Name: Healthy Recipes - Barbara Karafokas - Holistic Nutritionist
Ingredients: 1 cup (200g) low-fat cottage cheese; 1/2 cup (75g) mixed berries (e.g., blueberries, raspberries); 1 tsp honey (optional); 1 scoop (25g) vanilla or un-flavoured protein powder; 1 cup (240ml) unsweetened almond milk; 1/2 medium banana (50g); 1 tbsp peanut butter or (any nut butter of choice); 3 large egg whites and 1 whole egg; 1/2 cup (30g) fresh spinach; 1 small whole-grain tortilla (50g); Salt and pepper to taste; 4 tablespoons (32 g) oats; 2 large eggs; 1 teaspoon olive oil (for cooking)

www.barbarakarafokas.com

Quick, protein-packed breakfasts from a holistic nutritionist: Cottage Cheese Berry Bowl, Protein Smoothie, and Egg Spinach Wrap—each with 25-30g of protein for sustained energy.

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Ingredients

1 cup (200g) low-fat cottage cheese
1/2 cup (75g) mixed berries (e.g., blueberries, raspberries)
1 tsp honey (optional)
1 scoop (25g) vanilla or un-flavoured protein powder
1 cup (240ml) unsweetened almond milk
1/2 medium banana (50g)
1 tbsp peanut butter or (any nut butter of choice)
3 large egg whites and 1 whole egg
1/2 cup (30g) fresh spinach
1 small whole-grain tortilla (50g)
Salt and pepper to taste
4 tablespoons (32 g) oats
2 large eggs
1 teaspoon olive oil (for cooking)

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