My favourite way to make it is by adding cinnamon, raw chocolate powder, some dried fruits or banana and a little Stevia to sweeten.

Sweet potato:- Sweet potatoes are an excellent source of vitamin A. They are also a very good source of vitamin C and manganese. In addition, they are a good source of copper, dietary fiber, vitamin B6, potassium and iron. They are also one of the best sources of slow releasing carbohydrates, loved by athletes and bodybuilders for this reason and perfect for diabetics due to its blood sugar balancing properties.

Berries: – Blueberries, Strawberries, Cranberries and Raspberries are amongst the best sources of antioxidants, with blueberries consistently coming top of the list. Blueberries improve nighttime visual acuity, protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease. They are also high in the soluble fiber pectin, which has been shown to lower cholesterol and prevent bile acid from being transformed into a potentially cancer-causing form.

Cranberries may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer. Cranberries have also been valued for their ability to reduce the risk of urinary tract infections.

Raspberries are an excellent source of manganese and vitamin C. They are also a
good source of riboflavin, folate, niacin, magnesium, potassium and copper.
and B vitamins.

Strawberries' unique phenol content makes them a heart-protective fruit, an anti-
cancer fruit, and an anti-inflammatory fruit, all rolled into one. Strawberries are an excellent source of vitamin C and manganese. They are also a very good source of dietary fiber and iodine. Plus, strawberries are a good source of potassium, folate, vitamin B2, vitamin B5, vitamin B6, omega-3 fatty acids, magnesium, copper, and vitamin K.

Eggs:- Eggs are a good source of high-quality protein, providing 5.5 grams of protein in only one egg. Eggs are a rich source of Choline, a nutrient important in brain health that also has an impact on cardiovascular health since it is one of the B vitamins that helps convert homocysteine, a molecule that can damage blood vessels, into other benign substances.

Eggs are also a good source of vitamin B12, another B vitamin that is of major importance in the process of converting homocysteine into safe molecules.
Eggs can also contain Lutein, a carotenoid thought to help prevent age-related
macular degeneration and cataracts.

Olive oil:- The beneficial health effects of olive oil are due to its high content
of monounsaturated fatty acids. Olive oil has many amazing benefits such as its
high content of antioxidative substances which offer protection against
heart disease by controlling LDL ("bad") cholesterol levels while raising HDL
(the "good" cholesterol) levels.

Olive oil has also been shown to have anti–inflammatory benefits thanks to a naturally occurring chemical known as oleocanthal, the compound inhibits activity of cyclooxygenase, a pharmacological action shared by ibuprofen. This makes it particularly useful for inflammatory conditions such as arthritis and asthma.

Nuts and seeds:- Peanuts are a very good source of monounsaturated fats, the type of fat ever present in the heart-healthy Mediterranean diet. They are good sources of vitamin E, niacin, folate, protein and manganese. Roasted peanuts rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than apples, carrots or beets. It seems that that roasting can increase peanuts' p-coumaric acid levels, boosting their overall antioxidant content by as much as 22%. Peanuts also help Prevent Gallstones and protects against Alzheimer's and Age-related Cognitive Decline.Cashews have a lower fat content than most other nuts, approximately 75% of their fat is unsaturated fatty acids, plus about 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil.

Studies show that oleic acid promotes good cardiovascular health, even in
individuals with diabetes. Cashews are also high in copper, essential for antioxidant defenses and energy production and magnesium, which is essential for bone health.
Flaxseeds are high in Omega-3, manganese and rich in beneficial fibre Flaxseeds have been shown to have protective effects against breast cancer, thanks to a special compound called lignans. Other great nuts and seeds are almonds pumpkin seeds, sunflower seeds and sesame seeds.

Garlic:- Principal active ingredients are Allicin and several sulphur compounds. Allicin is an anti-coagulant which inhibits blood clotting and helps to break down existing clots, allowing the blood to flow more freely and reducing blood pressure. Garlic inhibits the production of cholesterol in the liver.

Allicin has powerful antibacterial and anti fungal properties and is also helpful in the balancing of bacteria in the gut.

Herbs and Spices:- My favourites are; Tumeric- Acts as anti-inflammatory by lowering histamine levels, acts as an anti-oxidant protecting against free radical damage, Protects liver from certain toxins, Improves circulation by inhibiting blood platelets from sticking
together, Curcumin induces the flow of bile, which breaks down fats. The herb's volatile oil functions as an external antibiotic, preventing bacterial infection in wounds and Curcumin is an anti-inflammatory agent that relieves the aches and pains associated with arthritis.

Cinnamon- A bactericide that improves the function of the respiratory and cardiovascular systems. It is also antispasmodic and stimulates digestion. The bark of the cinnamon tree is used to treat diarrhoea, nausea and loss of appetite.

Ginger- Ginger is great for a number of gastrointestinal problems such as gas, motion sickness, nausea and vomiting during pregnancy. Ginger also has the ability to inhibit the formation of inflammatory compounds, and has direct anti- inflammatory effects which makes it very useful in the treatment of arthritis. Ginger may also ease sore throats, headaches, ulcerative colitis, some types of menstrual pain, and fevers and aches caused by colds and flu.

Low fat cottage cheese:- With most major supermarkets offering a minimum of five different flavours of low fat cottage cheese each, you no longer have to hold your nose when you eat it, telling yourself it’s a good source of low fat protein and calcium without the cholesterol found in the fatty cheeses.

Pulses:- Pulses such as lentil and beans are a must in any household although they are mostly ignored in many non vegetarian households. Beans are packed with magnesium, iron, calcium, fibre and potassium and are an excellent source of protein and carbohydrates.

Lentils are renowned for their cholesterol lowering properties as well as their managing of blood-sugar disorders due to their high fiber content. Lentils are also a great source of B-vitamins, calcium, iron and potassium with virtually no fat.