Healthy Meal and Fresh Almond Milk Recipe


I wanted to share you with 1 healthy menu item and 1 healthy smoothy that you can make when you are following the ‘Healthy 4 U Body Fat Loss Diet System’.

Lots of my Clients are on the go and have very busy lives, I encourage them to slow down to at least have enough time to eat without distractions & sleep well but there are always times that a quick meal or drink is the perfect problem solver to great nutrition when you have a very busy schedule.

Starting with the healthy salad dish first:

One caveat, this is only to be used for after the first fourteen days of the diet system as it contains fruit. Please remember the reason I exclude fruit during the first fourteen days is that one of my goals is to help my Clientele recover from sugar addiction & fruit addiction, especially high glycemic fruit which will encourage this sugar addiction.

Healthy Salad

Healthy Salad

Maple-roasted pumpkin & chicken salad

  • Tags: dine, chicken, salad, summer salad, the pumpkin, maple, roasted and the walnuts
  • Prep time: 15 minutes
  • Cook time: 40 minutes
  • Total time: 55 minutes
  • Servings: 4


  • 4 ounce(s) of Spinach & Rocket salad, then mix:
  • One Red onion, thinly sliced
  • 1/2 cup(s) of Walnuts
  • 21 ounce(s) of Chicken Breast fillets
  • 28 ounce(s) of the Butternut Pumpkin, please peel and chop it.
  • 2 tsp. of olive oil cooking spray
  • 2 tbsp. of Apple cider vinegar
  • 2 tbsp. of Olive oil
  • 2 tsp. of Maple Syrup
  • 1 tsp. of Wholegrain mustard


  1. Preheat oven to 220°C/200°C fan-forced. Line a baking tray with baking paper. Place pumpkin, syrup & oil in a bowl. Toss the contents to combine. Place pumpkin, in a single layer, on prepared tray. Sprinkle with salt and pepper.
  2. Bake for 20 to 30 minutes, add walnuts to tray for the last 8 minutes of cooking, or until pumpkin is tender enough.
  3. Spray a frying pan with oil or use organic coconut oil. Heat over medium-high hob. Cook chicken for 6 to 7 mins each side or until the chicken is cooked through. Transfer to a plate. Stand, covered, for 5 minutes. Then thinly slice it.
  4. At the same time, make Mustard dressing, To do this: Place the oil, the vinegar, the syrup and mustard in a screw-top jar. Secure lid. Shake to mix the ingredients. Place the pumpkin, the walnut mix, chicken, salad mix, onion & dressing in a large bowl. Toss to combine and then serve the dish.
  5. You have the choice to use 1/4 cup pine nuts instead of walnuts. Add to salad with dressing in step 4.

This recipe is taken from a woman called Sarah Elm.

Healthy Drink

How to Make Fresh Almond Milk

This recipe was taken from the Dr Hillary Snydners site.

Almond milk can be found at your local health store or thesedays, even at most regular grocery stores. Its best If you can find one without sugar and ideally it should also be organic. However there is nothing quite as delicious as freshly made, completely raw, liv and preservative-free nut milk made in your own mixer. All you need to do is to soak say 30 almonds overnight, in the morning pop off the skins, then add water and blend it all together.

It’s kind of a magical experience the first time you see the process of milk being made from nuts. Milk from nuts… crazy, right?!

I mention a nut milk bag (yeah I know, not exactly an every day household kitchen item) in the video, but if you can’t find it don’t worry, just use a cheese cloth.

These nut-milks can be consumed on their own, or used as a base in fruit smoothie such as the Rainforest Acai Smoothie, Happy Cow Dairy-Free Hot Chocolate or Delish Squash Bisque.

Fresh Almond Milk Recipe

Generates: About 6-8 cups (depending on how much mineral water you use)

Keeps up to 3 days in the refrigerator.

  • 4 cups of raw almonds (soaked overnight)
  • 5-8 cups of filtered water (its up to you how much you use depending on how think or watery you would like your milk to be)
  • Stevia ( this is also optional, sweeten to your taste)
  1. Rinse the soaked almonds completely in a strainer. (This helps take away the inhibitor enzymes on the outside of the nuts, and helps make them easily digestible and less acidic).
  2. Place the soaked almonds and the mineral water in a mixer and blend on a high setting until smooth.
  3. Taking a nut milk bag or cheese cloth, pour the mixture through the cloth into a separate utensil.
  4. Squeeze all the liquid out of the cloth with your bare hands, this is to ensure you get all the milk out & discard all the nut pulp and nut fibre (or save for another recipe). If you are in a real hurry, just pour the liquid through a fine strainer
  5. Do a quick-rinse of the mixer. To make a fruit smoothie right away pour some of the strained almond milk back in the blender with some stevia to sweeten it, along with some vanilla extract and any other smoothie ingredients you wish. Store the rest in a utensil with a sealed id in the fridge.

Tim Garrett.
Tel: +971 052 699 3955.
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