Green smoothie with spinach and kiwi


  • 1 ripe kiwi, peeled and sliced
  • 1 cup fresh spinach leaves
  • 1 banana, sliced (preferably frozen for creaminess)
  • 1/2 cup of plain or vanilla yogurt (or a dairy-free alternative)
  • 1/2 cup of water, coconut water, or almond milk
  • Honey or another sweetener to taste (optional)
  • Ice cubes (optional, for a colder smoothie)


  1. Prepare the Ingredients: Make sure all your fruits and spinach are washed and prepared. If you prefer a colder smoothie, ensure your banana is frozen.

  2. Blend the Greens: Place the spinach and liquid of your choice in the blender first. Blend until the mixture is smooth, ensuring there are no spinach chunks left.

  3. Add Fruits: Add the kiwi and banana to the blender. Blend again until smooth.

  4. Sweeten if Desired: Taste your smoothie and add sweetener if needed. Blend again to mix well.

  5. Adjust Consistency: If the smoothie is too thick, add more liquid to reach your desired consistency. If it’s too thin, add more banana or a few ice cubes and blend again.

  6. Serve Immediately: Pour the smoothie into a glass and enjoy immediately to get the most nutrients and the best flavor.

This smoothie not only tastes great but also packs a nutritious punch, making it a perfect start to your day or a refreshing snack!

Quinoa and Avocado Salad


  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 1 large avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1 small red onion, finely chopped
  • 1 cucumber, diced
  • 1/4 cup fresh cilantro or parsley, chopped
  • 1/4 cup crumbled feta cheese (optional)
  • 1/4 cup toasted almonds or pumpkin seeds (optional)
  • Juice of 1 lime
  • 2 tablespoons olive oil
  • Salt and pepper to taste


  1. Cook the Quinoa:

    • Rinse the quinoa under cold water.
    • In a medium saucepan, bring the water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the liquid is absorbed.
    • Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool to room temperature.
  2. Prepare the Vegetables:

    • While the quinoa is cooling, prepare the avocado, cherry tomatoes, red onion, cucumber, and cilantro (or parsley).
  3. Make the Dressing:

    • In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
  4. Assemble the Salad:

    • In a large mixing bowl, combine the cooled quinoa, avocado, cherry tomatoes, red onion, cucumber, and cilantro.
    • Drizzle the dressing over the salad and toss gently to combine.
  5. Add Optional Ingredients:

    • If using, add the crumbled feta cheese and toasted almonds or pumpkin seeds to the salad. Gently toss again.
  6. Serve:

    • Serve the salad immediately or refrigerate it for an hour to let the flavors meld together. Enjoy!

This Quinoa and Avocado Salad is perfect as a light lunch, a side dish, or a refreshing main course.

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Baked Salmon Fillet


  • 4 salmon fillets (6 ounces each)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1 teaspoon lemon zest
  • 1 teaspoon dried thyme or fresh thyme leaves
  • 1 teaspoon dried rosemary or fresh rosemary leaves
  • Salt and pepper to taste
  • Lemon slices for garnish (optional)
  • Fresh parsley for garnish (optional)


  1. Preheat the Oven:

    • Preheat your oven to 375°F (190°C).
  2. Prepare the Marinade:

    • In a small bowl, mix together the olive oil, minced garlic, lemon juice, lemon zest, thyme, rosemary, salt, and pepper.
  3. Prepare the Salmon:

    • Place the salmon fillets on a baking sheet lined with parchment paper or lightly greased.
    • Brush the marinade evenly over the salmon fillets.
  4. Bake the Salmon:

    • Bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
  5. Garnish and Serve:

    • Once baked, remove the salmon from the oven and let it rest for a couple of minutes.
    • Garnish with lemon slices and fresh parsley, if desired.
    • Serve immediately with your choice of side dishes, such as roasted vegetables, quinoa, or a fresh salad.

Vegetable Stew with Eggplants


  • 2 medium eggplants, cut into cubes
  • 2 zucchinis, sliced
  • 2 bell peppers (any color), chopped
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 2 large tomatoes, chopped (or 1 can of diced tomatoes)
  • 2 cups vegetable broth
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Fresh parsley for garnish (optional)


  1. Prepare the Eggplants:

    • Sprinkle the eggplant cubes with salt and let them sit in a colander for about 20 minutes. This helps to remove any bitterness.
    • Rinse the eggplant cubes under cold water and pat them dry with a paper towel.
  2. Sauté the Vegetables:

    • In a large pot or Dutch oven, heat the olive oil over medium heat.
    • Add the chopped onion and sauté for about 5 minutes until it becomes translucent.
    • Add the garlic and cook for another minute until fragrant.
  3. Add the Eggplants and Other Vegetables:

    • Add the eggplant cubes, zucchinis, and bell peppers to the pot. Sauté for about 10 minutes until the vegetables begin to soften.
  4. Add the Tomatoes and Broth:

    • Stir in the chopped tomatoes (or canned diced tomatoes) and vegetable broth.
    • Add the oregano, basil, paprika, salt, and pepper. Stir well to combine.
  5. Simmer the Stew:

    • Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30 minutes, stirring occasionally, until the vegetables are tender and the flavors are well combined.
  6. Add the Chickpeas:

    • Stir in the chickpeas and let the stew simmer for an additional 10 minutes to heat through.
  7. Garnish and Serve:

    • Taste and adjust the seasoning if needed.
    • Garnish with fresh parsley if desired and serve hot.

Oatmeal with Berries and Nuts


  • 1 cup rolled oats
  • 2 cups water or milk (dairy or plant-based)
  • 1/2 teaspoon cinnamon
  • 1 tablespoon honey or maple syrup (optional)
  • 1 cup mixed fresh or frozen berries (such as blueberries, strawberries, raspberries)
  • 1/4 cup chopped nuts (such as almonds, walnuts, pecans)
  • 1 tablespoon chia seeds or flaxseeds (optional)
  • 1 teaspoon vanilla extract (optional)
  • Pinch of salt


  1. Cook the Oats:

    • In a medium saucepan, bring the water or milk to a boil.
    • Stir in the rolled oats and a pinch of salt. Reduce the heat to low and let it simmer for about 5-7 minutes, stirring occasionally, until the oats are soft and the liquid is absorbed.
  2. Add Flavor:

    • Stir in the cinnamon and vanilla extract (if using). Cook for another minute until well combined.
  3. Sweeten the Oatmeal:

    • If you like your oatmeal sweet, stir in the honey or maple syrup.
  4. Add the Berries and Nuts:

    • Remove the oatmeal from the heat and gently fold in the berries and nuts.
    • If using frozen berries, you can add them during the last minute of cooking to heat them through.
  5. Optional Add-ins:

    • Sprinkle chia seeds or flaxseeds on top for an extra boost of nutrition.
  6. Serve:

    • Pour the oatmeal into bowls and serve immediately. You can add a splash of milk on top if you prefer a creamier consistency.


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