Words by Imthishal

In a city like Maldives the sidewalks and streets are almost always clustered with hard workers, consistently on the move with their heads held down to a screen, so very preoccupied with a neverending checklist entitled “things to be done”. It is true that time is of the essence in a world that spins so rapidly, however that is no justification to put one’s health last on this so called checklist.

The human body is rather similar to an automobile. For an engine to run it is essential to have fuel and for our bodies this fuel is food. More significantly, an engine works even better with quality-assured fuel, in other words, for us humans that is to consume food with a beneficial nutritional value. An unhealthy diet can lead to countless negative consequences, for example; malnutrition, hypertension, type 2 diabetes. More serious consequences may include chronic heart diseases such as coronary heart disease. According to the world health organization (WHO) data published in 2017, deaths due to coronary heart disease reached a startling total of 255. This is quite a large number of deaths for our miniature island. Additionally, what is even more distressing is how simply these deaths could have effortlessly been avoided with just a little bit of self-care.

To maintain a healthy diet may seem difficult and even frustrating because of the hectic lives we live. It is reasonable to believe that a much simpler option would be to; order in, grab some fast food on the way to work or pack your children a Nutella sandwich for lunch.

However to make an uncomplicated, inexpensive and nourishing meal can be much easier than you may think.

A fun baked good with nutritional value to make on a lazy morning

Apple-Raisin Baked Oatmeal Recipe

TOTAL TIME: Prep: 20 min. Bake: 35 min.
MAKES: 6 servings

Ingredients

  • 3 cups oats
  • 1/2 brown sugar
  • 2 teaspoons baking powder
  • 1-1/2 teaspoons ground cinnamon
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • 2 eggs
  • 2 cups milk (use of fat-free milk is optional)
  • 1 medium apple, chopped
  • 1/3 cup raisins
  • 1/3 cup chopped walnuts
  • Additional milk to serve with your apple-raisin baked oatmeal

Directions

  1. Preheat oven to 350°. In a large bowl, combine; oats, brown sugar, baking powder, ground cinnamon, salt, and nutmeg. Whisk eggs and milk together, and stir into dry ingredients until well blended. Let it sit for 5 minutes. Stir in your medium diced apples, raisins, and walnuts.
  2. Transfer to a baking dish coated with cooking spray, use your palm and press down lightly on your oatmeal mixture to level its surface. Bake for 35 to 40 minutes or until edges are lightly browned. Cut into squares and serve with additional milk if desired.

This dish is so simple and straightforward that even your children could make it, teaching them kitchen ethics along with the importance of health beneficial ingredients and nutrition. You can store this apple- raisin baked oatmeal in your fridge for up to 4 days and microwave it whenever you desire a snack. Furthermore, this is perfect for your children’s school lunch; it is delicious and filling, giving them an energy-boost to finish the school day with a satisfied stomach and a focused mind.

Each piece equates to; 349 calories, 9 g healthy fat, 72 mg cholesterol, 397 mg sodium, 60 g carbohydrate, 5 g fiber, 12 g protein.

 A healthy and rich Italian dinner for the family

Broccoli Shrimp Alfredo Recipe

TOTAL TIME: 30 min.
MAKES: 4 servings

Ingredients

  •  8 ounces uncooked fettuccine
  • 1 pound uncooked medium shrimp, peeled and deveined
  • 3 garlic cloves, minced
  • 1/2 cup butter, cubed
  • 1 package cream cheese, cubed
  • 1 cup milk
  • 1/2 cup shredded Parmesan cheese
  • 4 cups broccoli florets
  • 1/2 teaspoon salt
  • Dash of pepper

Directions

  1. Cook fettuccine according to package directions. Meanwhile, in a large skillet, sauté the shrimp and garlic in butter until shrimp turns pink. Remove and set aside.
  2. In the same skillet, combine the cream cheese, milk and Parmesan cheese; cook and stir until ingredients are melted and the cheese mixture is smooth.
  3. Add water and broccoli into a saucepan. Once it comes to a boil, reduce the heat; cover saucepan with a lid and simmer for 6-8 minutes, until tender. Finally, Drain.
  4.  Stir the broccoli, shrimp, salt and pepper into cheese sauce; on low heat for a minute.
  5. Lastly, Drain your fettuccine and top with broccoli and shrimp Alfredo sauce.

This meal turns broccoli; a vegetable many people are not too fond of, into a delicious fettuccine sauce. Therefore, allowing everyone to enjoy a delightful meal with the nutritional benefits of broccoli; which is a great source of vitamin K and C, potassium, folic acid and fiber, further, promoting digestive health.

On the sunny side of the world it is important to stay hydrated, why not take your daily vitamins at the same time?

A simple solution is a smoothie; it is portable, fast and most importantly gives your body exactly what it needs to carry on through your daily routine.

 Pre work out smoothie; nutritious and delicious

Green energizing Smoothie

TOTAL TIME: 10 min.
MAKES: 1 servings

Ingredients

  • 35gm avocado
  • 50gm Green apple
  • Kale (or spinach) 70gm
  • Ice cubes 3 pcs
  • Apple juice 125ml

Directions

  1. Roughly chop avocado and green apple
  2. add all ingredients into a blender
  3. blend until you get a smooth consistency

Kale is as we all know an antitoxin but it is also known as a super-food; filled with vitamins A,K and B6. Additionally, it consists of countless minerals such as; calcium, iron, zinc, magnesium, potassium, and copper, therefore, aiding in body growth and development, along with the benefit of building up strong bones. However if kale is unavailable at your nearest grocery store the use of spinach is also encouraged, as they consists of similar vitamins and minerals. Individuals with high blood pressure are recommended to drink this smoothie weekly as the use of spinach help reduce blood pressure and oxidative stress.

 Breakfast on the go; something everyone loves

Strawberry banana smoothie

TOTAL TIME: 10 min.
MAKES: 1 servings

Ingredients

  • 170gm strawberry
  • 200ml coconut water
  • Banana 1 pcs
  • Ice cubes 3 pcs

Directions

  1. Chop banana and strawberry
  2. Add all ingredients into a blender
  3. Add honey if you prefer it a little sweet
  4. Blend until you get a smooth consistency

This smoothie is a classic and loved by all ages. It consists of several vitamins such as; B6, K, E and C. The use of coconut waters a great source for hydration, and can even help prevent the growth of kidney stones. This smoothie is ideal for individuals with diabetes as the magnesium in coconut
water has been proven to improve insulin sensitivity and decrease blood sugar levels.

Moreover, it is high in fibre content; therefore it is perfect for breakfast as it slows down digestion, leaving your stomach satisfied until your next meal. More importantly, the consumption of such high fibre content will lower the risk of both cardiovascular disease and coronary heart disease, giving you a long and healthy life.