Fruit Ninja: Stealthy Healthy Ways To Meet Your Nutritional Goals

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Happy family memories are made in the kitchen and as summer turns to fall and the weather grows grimmer and more foreboding, the role of the kitchen becomes all the more important. We all try to be health conscious and make positive choices when it comes to our diets, but let’s face it, we’re all much more likely to reach for a crisp salad or a kale smoothie in the summer months.  

Grey skies, cold winds and rain send a subliminal message that tells us to stockpile calories for the coming winter. This is a millennia-old instinct born when we were natural foragers and had to guard against poor crop availability in the winter months. As such, we mustn’t blame ourselves when we start craving foods high in fats and starchy carbohydrates, but we must also be extra vigilant in these colder months. This isn’t (by the way) to say that it’s impossible to make fried foods more healthy, but a fresh and naturally colourful plate will always trump a beige buffet of starchy fried snacks.

Given our body’s subliminal aversion to fresh fruit and veg and (in some cases) more limited availability in summer months this can be tricky but it’s absolutely worth it since good nutrition reduces your risk of everything from heart disease to depression

Fortunately eating right is quicker, easier and more fun than you may think. These tasty recipes are quick, easy and perfect for sneaking some nutrition into your diet…

Raspberry + Chia Smoothie

Chia seeds are a great source of Omega 3 fatty acids besides being packed with antioxidants, fiber, iron and calcium. This smoothie is perfect for those with busy and active lifestyles and will stave off hunger and cravings long into the day.

Crispy Kale "Chips"

Every now and then we all crave something savory and crispy to snack on, but don’t go reaching for overly salty and fatty potato chips just yet. Baking strips of kale for 15-20 minutes in olive or coconut oil and seasoning them with himalayan pink salt creates a quick, easy and far healthier alternative.

Apple Nachos

Nachos are a popular snack all over the country… But they’re also loaded with trans fats and salt. Instead, try substituting them for little slices of crispy, fresh apple, either fresh or baked with a little sprinkling of brown sugar for extra crispness. Instead of drowning them in oozing fatty cheese, try drizzling them with some healthy almond butter and / or melted dark chocolate


When it comes to feeding kids, the more interactive you can make their food, the better. We all love a little theatre and activity while we eat. These fresh fruit kabobs are not only tasty and nutritious, they’re devilishly easy to make. For an extra dose of protein and healthy fats, combine them with a rich and tasty dip.

Fresh Fruit Kabobs + Almond Butter Dip

Simply chop up cubes of fruit (any you like but apples, pears, banana, kiwi fruit or melon work best in our experience) and feed them onto wooden skewers. The almond dip is simply a combination of plain Greek yogurt or the non-dairy equivalent if you don’t get along with lactose), almond butter and a dash of syrup or honey to taste.