The benefits of Calcium

Welcome again, it’s been a long time, and today we would like to tell you the health benefits of calcium, and why it is vital to consume enough of it.

We will talk about the functions of calcium, its benefits, the daily recommended intake, and the very best food sources.

Let’s start with the more complicated things. We can already tell you that calcium has many different uses and benefits, but what is its role in the body?

Calcium has multiple functions, the most commonly known is that it keeps your bone healthy, as well as your teeth, but as well, it deals with other things as well, like preventing blood clots and in your nervous system. Regarding your bones and teeth, it keeps them strong so if you happen to have an accident or a fall, they are less likely to break, fracture, or chip. Unfortunately, the older you are the weaker your body is, so you’re at a higher risk of doing serious damage if you don’t have sufficient calcium.

The daily recommended intake, of course, depends on your gender and age. But we can tell you that as an adult, you should aim for around 1000mg per day.

So, you’re probably wondering which are the best sources of calcium. In general, most dairy products are the ones with the highest amount of calcium, however there are lots of vegan options like soymilk, tofu and almonds. In addition to that, kale, rocket and other green salads contain large amounts of calcium.

The list is pretty much endless, but if you’re a busy student and forget to eat because you’re revising too hard, then we recommend that you get some seeds and nuts, as they contain large amounts of calcium. Just eat a few of each every now and then, and you don’t have to worry as much about your calcium levels when you’re working hard on your homework or assignments.

If you enjoyed reading this blog post and want us to post more about delicious foods and all about nutrition, then please don’t hesitate to support us with a follow or like. We wish you a productive Sunday! ~ Rosie and Kevin

Yummy apple-banana-kiwi smoothie

FullSizeRender-2Hello reader,
welcome to another blog post of KosiesKitchen where we break down delicious recipes and teach you what you’re drinking and eating.
Today we have another delicious smoothie recipe for you. Here’s what you need.


1 apple – about 115gr
1 banana = about 100gr
1 kiwi = about 90gr
A little bit of water (10-20ml), useful for blenders that have a small container to make sure the blade catches the fruit. You don’t have to use water if your container is big but we do recommend using it, it’s just easier
This makes one glass.


First of all you have to peel the banana, put it in chunks into the blender, cut the apple in small pieces because you don’t want the whole thing in your blender. Trust me, it won’t work and as well you don’t want to eat the apple seed. Next thing you have to is either scoop out the kiwi out of its skin or if it’s not as ripe and you can’t do it then simply use a small knife to remove the skin. Next thing you should do is pour in the water, use cold water as it is more refreshing.


apple (115gr)
banana (100gr)
kiwi (90gr)
So in total we have:
Carbohydrates: 49.1gr
Fat: 0.93gr
Protein: 1.55gr
Calories: 208


Let’s break this thing further down and see how well it will protect you against pesky microorganisms that will try and fight your immune system.
Here are a few honourable mentions.


Vitamin C:
Oh yes, vitamin C, this smoothie is loaded with vitamin C. You’re probably wondering why this smoothie contains a big amount of Vitamin C. The answer to your question is simple. Kiwi. The kiwi contains about 40mg of vitamin C which is an insane number considering there’s a common misconception that only oranges, grapefruits and lemons contain the largest amounts of vitamin C but that’s not the case.
Long story short with our smoothie you will cover almost half of your recommended daily intake, protect yourself from infections and enhance iron absorption.


Vitamin K:
Now that read of the amazing kiwi, we will continue revealing the amazing benefits of this exotic fruit. Vitamin K is beneficial for your blood because when you are bleeding, vitamin K regulates the blood clotting. Another benefit is reduction of the chances of osteoporosis.
And for the females out there vitamin K can make your period lighter and easier to handle.


The apple, banana and kiwi combined can contain up to 7gr of dietary fibre which is almost a quarter of your daily recommended intake if you’re an adult.
So what is the function of dietary fibre in our bodies? It may not sound very pleasant but if you’re a person that goes to the loo regularly then it will help keeping the stool soft but as well decrease the risks of cancer.


Our smoothie contains minerals as well, such as magnesium, calcium and potassium. If you’d like to read more about magnesium then go ahead and check our post about magnesium.


By the way, the smoothie covers about 22% of your daily recommended intake of magnesium (300mg recommended based on an adult) and 43% of your daily potassium intake (2000mg recommended based on an adult).


Like most other minerals, potassium has many functions. It helps your body with cramps, bone density, brain function and blood pressure. Long story short, if you’ve read our other blog posts you know that you should not abandon fruits in your diet!


Thank you for reading to the end! We wish you a wonderful weekend and a great next week.
– Rosie and Kevin

Delicious banana blueberry smoothie


Welcome to KosiesKitchen and another easy and healthy recipe that we provide and break down into pieces. We’ll discuss things like ingredients, nutrients and of course how to make this delicious smoothie.

First of all, let’s start with the ingredients. All you need is 3 ingredients and a little bit of patience. Here’s what you need for one glass.

-100gr of blueberries
-100gr of banana

-100gr of greek yoghurt

We recommend that you put in the yoghurt first before the blueberries and banana otherwise, depending on your blender, it won’t blend as well and give your smoothie a nice and lovely texture. You can add milk or water (10-20ml should be more than enough) if you want your smoothie to not be as thick but this is an extra option which we did use.

Sounds simple, right? Just a few ingredients to make a heavenly smoothie to kickstart your morning, add it to your lunch or in case you’re revising for any upcoming exams. Let’s break this sweet thing down and have a deeper look of what we’re actually drinking by looking at this chart.

banana (100gr)
blueberry (100gr)
greek yoghurt (100gr)

So in total we have:

Carbohydrates: 31.2gr
Fat: 10.8gr
Protein: 8.3gr

Calories: 185

That doesn’t sound like a lot right? These numbers may look scary but there’s a lot more where they came from, in fact, we haven’t mentioned the vitamins and minerals that are hidden in this tasty smoothie.

Here’s just a few honourable mentions.

Vitamin C:
This is provided by bananas and blueberries and comes to around 40+mg which is almost half the recommended intake. The recommended intake is usually provided by your government and changes depending on the age and gender. You can find a lot of vitamin C in citric fruits such as lemons. So if you want to add a little bit more Vitamin C into your smoothie then go ahead and squeeze some lemon juice into the smoothie.

Vitamin C helps you to protect your body from infections but it also enhances the absorption of iron.

Vitamin B2+B6+B12:

This is also known as vitamin b complex. These vitamins are vital and have a big impact on your nervous system, immune system, metabolism and daily performance. The aforementioned vitamins are provided by the delicious greek yoghurt which is a great substitute for quark and natural yogurt in this smoothie, as it is much sweeter and smoother to compensate the tartness of the blueberries.


The bananas give this smoothie quite a handful of magnesium which the blueberries add to. If you check out our blog post about the benefits of magnesium, you will know that cocoa powder is an awesome source of magnesium – gram for gram it is one of the most magnesium-rich foods. Our smoothie provides you up to 10% of your daily recommended intake of magnesium. In addition to that, it has a positive impact on your heart and blood.


This important mineral can also be found in the delicious greek yoghurt. This helps prevent osteoporosis as it naturally strengthens your bones. For those of you who aren’t sure what osteoporosis is, it’s a disease that thins your bone tissues, which   can lead to breakages and fractures more easily. Although this is more common in elderly people this doesn’t mean you’re going to have osteoporosis on your 90th birthday.

Pro what? Probiotics! This can be found in greek yoghurts and pretty much in any other yoghurt in your every day supermarket.
Probiotics are microorganisms, essentially bacteria, that live in the yoghurt. This may not sound tasty at first, but we humans need bacteria whether we want them or not. Without them we wouldn’t have ever been able to cure some diseases.
Let’s just have a second to think about Alexander Fleming and Penicillin. If you want to know what that is, just use google 😃 . But what do those bacteria do?
Probiotics have multiple functions, they can help you with when you’re running to the loo too often, or not enough and lactose intolerance.

Long story short it’s a great thing.

Dear reader, if you think this post is as awesome as bananas and helpful then you should definitely check our blog out more often. We wish you a wonderful weekend – Rosie + Kevin

The benefits of magnesium

Hello and welcome to the next post, where we talk about the infamous mineral called magnesium.
We will talk about the function of magnesium, what it does to your body and which foods contain the most magnesium, but as well we will tell you what the recommended intake of magnesium is.



Magnesium maintains and influences your health a lot for example it is vital for keeping your bones stable. However, magnesium has many other functions such as regulating your blood pressure, lowering the chance of heart diseases and preventing you from developing diabetes.



The recommended intake of magnesium per day varies depending on the gender and age. If you are an adult you should definitely try and consume around 300-400mg magnesium per day.
However, if you take too much it can have severe side effects as well, such as diarrhoea or low blood pressure. A magnesium deficiency can be awful and you may experience symptoms like mucles cramps and eye twitches. We recommend you to stick to a healthy diet with a good amount of magnesium.


Sources of magnesium:

You are probably asking yourself which food provides the most magnesium and that is a very good and important question.
Nuts, seeds and oat flakes contain a lot of magnesium. Here’s a tip how you can maximise the intake of magnesium naturally without taking any supplements. Take your oat flake müsli and combine it with pumpkin seeds, almonds and milk (to add some little sweetness and more magnesium just sprinkle some fine cocoa powder on your müsli). This is probably the best way to fuel your body up with a good amount of magnesium.
But of course there is a much easier way to get magnesium into your body. Take magnesium supplements. You don’t have to consume them every day, but you can consider taking them every now and then if your eye is twitching because that is a symptom of magnesium deficiency.


I have also included a little ranking for you to see which foods contain the most magnesium so you can see easily see which 10 foods have the most.

Each food is based off 100gr.
  1. cocoa powder (~420mg) …. hmm yummy 🙂
  2. pumpkin seeds (~400mg)
  3. dark bitter chocolate (~290mg)
  4. cashew nuts (~265mg)
  5. soy products (~260mg)
  6. almonds (~250mg)
  7. peanuts (~160mg)
  8. wholemeal bread (~150mg)
  9. oat flakes (~135mg)
  10. lentils (~130mg)
If you like this blog post and can’t wait to read more interesting things then please don’t hesitate to give it a like or follow our blog as we will post more frequently soon. The next blog post will be published on Saturday.


As promised, here comes the first entry of the blog which is meant to make you aware what you really eat.
This recipe includes a few ingredients which are easy to be bought anywhere you live.
Let’s begin with what you need to make this smoothie:
1/2 avocado (you will only need half of it, about 45gr)
1 banana (~100gr)
200ml whole milk 3.5% (but you can use any milk you like)
25gr oat flakes
200gr quark cheese
This will make about 2 glasses. (each glass will have around 200ml with the smoothie in)
Avocado is an exotic fruit and high in nutrition. It provides a lot of vitamins such as B5, B6 and K.
Vitamin B5 also known as pantothenic acid which is meant to help your body increase resistance to various types of infections.
Vitamin B6 is vital for your body as it helps the systems in your body such as the immune system or nervous system.
Vitamin K has multiple roles, it prevents your body from osteoporosis, it protects your heart and also decreases the chance to have cancer.
Bananas are awesome, not only can you have them on a smoothie but you can replace your precious nutella on toast with bananas on toast or why not combine both!? Bananas are high in carbohydrates and provide a lot of energy, they contain a high amount of vitamin B6 (a bit more than 30% of your daily recommended intake). It also contains about 10% of your daily recommended intake of vitamin C also known as ascorbic acid which also enhances iron absorption. Vitamin C boosts your immune system and is supposed to help repair wounds.
The milk I used is whole milk with about 3.5% fat it provides your body with a lot of minerals and vitamins like vitamin B2 and B12 as well as a lot of calcium and selenium. Vitamin B2 and B12 can be found in a variety of supplements. The daily intake of vitamin B2 is vital for your metabolism a lack of B2 increases the chance of having a sore throat and feeling tired. Vitamin B12 increases your performance.
Selenium is yet another vital mineral and offers a variety of health benefits however you should never overdose. This mineral has the ability to protect you against heart diseases and reduces the chance of cancer.
Oat flakes:
Oat flakes are great for smoothies and other dishes. They provide your body with a big amount of minerals such as Calcium, Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese.
Calcium helps strengthen your bones and teeth so that they remain strong and don’t break easily but it also helps reducing the risk of kidney stones.
Iron is crucial for your body and yet a lot of people lack iron in their body. This mineral helps your body with multiple functions such as muscles where it helps the muscles maintaining their elasticity but as well it helps maintaining the function of our brain.
Magnesium is another crucial mineral which helps maintaining our nerves, muscles and bones. For example magnesium reduces the chance to suffer on osteoporosis and it has positive effects on asthma and diabetes. I could give you more health benefits to the aforementioned minerals but the blog post would be far too long for that and I believe the topic minerals should have their own blog entries and as well you see that oat flakes are in fact very health.
Quark is not everyone’s cup of tea. Not even mine to be honest as quark alone can be quite sour and difficult to get used to, but there are so many ways to enhance the taste of quark. In addition to that, if you add milk to quark it will get smoother. But why would anyone add quark to a smoothie? The answer is simple. Quark is very high in protein and minerals. Just like milk it has a lot of calcium and the quark I use is low in fat and contains 12gr of protein per 100gr so it’s a nice ingredient to use in a smoothie because it delivers a great amount of protein.
Now that I have analysed this delicious smoothie, you will probably ask me how to create it? The answer is simple. Use a blender and it doesn’t really matter which ingredient to put first into the blender. Personally, I put the milk first then the banana (in chunks) avocado, quark and oat flakes. After that give it a blast in the blender until it is a nice smooth consistency, open it, pour it into a glass and enjoy it!
Here’s another thing just for you. I broke down the nutrients of each ingredient and calculated how many calories, proteins, fat and carbohydrates this smoothie will offer simply because most recipes don’t do that and I want to make you aware of what you’re actually digesting so just continue reading.
Avocado (45gr)
Banana (100gr)
Milk (200ml/3.5% fat)
Oat flakes (25gr)
Quark (200gr)
So in Total that is:
fat: ~ 15.95gr
carbohydrates: ~ 56.39gr
protein: ~ 36.15gr
calories: ~ 520

Now you can’t really tell if it covers your daily recommended intake of fat, protein, carbohydrates and calories because the recommendation changes depending if you are a female or male. It also depends how active you are physically and how much you weigh but I can guarantee you that this smoothie gives you a lot of nutrients, it’s easy to make, and pretty healthy.fullsizerender1

Welcome to KosiesKitchen

KosiesKitchen was founded by two enthusiastic individuals in February 2017 called Rosie and Kevin who want to raise cultural awareness and encourage people to eat smarter.
Nowadays most cooking books will tell you how to cook a certain type of dish but they will not tell you what nutritional value it has and what it does to your body. This blog will consist of intense research of nutritional values of foods e.g. the blog will tell you how many calories a portion has, how many grams of protein and different essential minerals the dish contains.

The first recipe will include an exotic and highly nutritional value fruit called avocado.