Food and Recipes: Archive

‘What to eat!’ series – #6 Kale

Have you tried kale before? I don’t know about you, but I personally love it! Part of the brassicas (cabbage) family, kale is a nutrient-rich ingredient. It is a cruciferous vegetable and the most common one is curly kale which can be found in most supermarkets these days. It is packed with good vitamins […]

‘What to eat!’ series – #5 Dark Chocolate

Chocolate is made from cocoa beans. As an excellent source of antioxidants (flavonoids), dark chocolate with a high cocoa solids content (also called cocoa mass or cocoa butter) of 70%+ is a very nutritious ingredient and is beneficial to health. Antioxidants prevent inflammation and oxidative stress: as such, they slow down the ageing process […]

‘What to eat!’ series – #4 Olive Oil

Is olive oil good for you? Olive oil is one fat that, when eaten with moderation, is good for our health and is considered a superfood. It contains mostly monounsaturated fat (oleic acid) that has anti-inflammatory properties, with a small amount of polyunsaturated fat and saturated fat. To benefit from its anti-inflammatory and antioxidant effects, […]

Recipe – Kale & Mushroom Bonanza

Both kale and mushrooms are in season right now and are a great combo for a delicious dinner full of good things. And they are super easy to prepare. This is how I cooked them last night. You can use whatever quantities you want, it will keep for a few days once it is […]

‘What to eat!’ series – #3 Spinach

Spinach is a leafy green vegetable, low in calories, packed with good nutrients and antioxidants. It is an excellent source of fibre as well as vitamins (A, C, E, B6, folic acid/B9, K1) and minerals (iron, magnesium, calcium, potassium). It is mostly made of water so is a great way to boost hydration. It […]

‘What to eat!’ series – #2 Sardines

Sardines are one of the most nutritious food you can choose. They are an excellent source of protein, vitamins (especially B3, B12 & D) and minerals (calcium, selenium, iron, potassium, magnesium, zinc, phosphorus). They are also a great source of healthy fat, in the form of omega-3 which are anti-inflammatory. They are a very […]

Recipe – Tomato and Avocado Bruschetta

Serves 1 🍅 150 g (1 large) Roma tomato 🍅 100 g avocado 🍅 100 g (2 slices) heavy bread (such as rye, spelt) 🍅 60 g ricotta or cottage cheese 🍅 10 g fresh herbs (such as basil, coriander, parsley, chives) 🍅 salt and black pepper, to taste 🍅 2 teaspoons dukkah (optional) […]

Recipe – Summer Berry Bowl

Serves 1 🫐 30 g rolled oats, or barley or buckwheat flakes 🫐 1 teaspoon honey, for drizzling 🫐 20 g mixed nuts and seeds of your choice (such as pecans, almonds, pumpkin seeds) 🫐 100 g (1 small) banana 🫐 200 g frozen mixed berries 🫐 150 g Greek yoghurt 👉 Set aside […]

‘What to eat!’ series – #1 Mushrooms

Mushrooms belong to the fungus family and contain beta-glucans which modulate our immune system. As such they are an important ingredient to add to our diet to support our health & prevent diseases. They reduce inflammation and fight infections and can also act as “tonic” to boost our energy and our life force. A […]