Healthy eating

The scoop on… Lemons

  • Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
  • Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial
  • It balances maintain the pH levels in the body
    Having warm lemon juice early in the morning helps flush out toxins
  • It aids digestion and encourages the production of bile
  • It is also a great source citric acid, potassium, calcium, phosphorus and magnesium
  • It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases
  • It helps reducing pain and inflammation in joints and knees as it dissolves uric acid
  • It helps cure the common cold
  • The potassium content in lemon helps nourish brain and nerve cells
  • It strengthens the liver by providing energy to the liver enzymes when they are too dilute
  • It helps balance the calcium and oxygen levels in the liver In case of a heart burn, taking a glass of concentrated lemon juice can give relief
  • It is of immense benefit to the skin and it prevents the formation of wrinkles and acne
  • It helps maintain the health of the eyes and helps fight against eye problems
  • Aids in the production of digestive juices
  • Lemon juice helps replenish body salts especially after a strenuous workout session

Healthy eating: Delicious & Easy salads

Kale Caesar



-Kale (washed and torn into bite sized pieces)

-Grated Parmesan cheese

– Croutons (crumble into smaller pieces)

– Lemon

– Fresh garlic cloves

-Olive oil

-chili flakes, salt and pepper


1/2 cup of olive oil, 1/4 cup of lemon juice, 2 teaspoons of grated parmesan cheese, dash of salt and pepper, pinch of chilli flakes.

Add all of the ingredients to a nutribullet or blender.

Toss with kale, additional parmesan and croutons.



Balsamic Caprese


– Arugula

– Fresh basil

– Tomatoes

– Salt and pepper

– Grated parmesan

– Balsamic glaze

Toss arugula and basil with olive oil and salt and pepper. Arrange tomatoes and sprinkle with parmesan cheese.

Drizzle with balsamic glaze and top with fresh ground pepper.


13 ingredient chopped salad {Eat clean}

photo 1-10photo 2-9The Breakdown:

Chopped Brussel sprouts, kale, cabbage and radicchio.

1/2 cup of cooked black quinoa, 1/2 cup of mexican beans, finely chopped cucumber, parsley and cilantro. Cherry tomatoes, chopped pecans, walnuts and pumpkin seeds.

The Dressing:

1/2 cup of olive oil, 2 teaspoons of balsamic vinegar, 1 tablespoon of dijon mustard, 1 teaspoon maple syrup or honey.  Whisk and toss.

photo 3-7

{Clean eating} Chocolate milkshake


Clean Eating Chocolate “Milk”Shake

makes one serving, increase ingredients according to number of servings desired

1 banana, frozen (for easiest results, freeze bananas in 1″ chunks, peeled)

2 teaspoons honey (more or less, to taste)

1 Tablespoon cocoa powder

1/2 cup milk of choice, I like coconut milk (2 Tablespoons if making ice cream consistency)

Add all ingredients to blender and blend on high until combined and milk shake consistency is achieved. Easy as that!


Healthy snacks: Kale chips


 There is nothing better than snacking and not feeling guilty afterwards.  These kale chips are inexpensive, super easy and incredibly delicious.



Chili flakes

Sea salt

Vegetable oil


-Set oven to 250 degrees

– Wash and dry kale and rip it away from the stems

– In a pestle and mortar, crush the salt and the chilli flakes

– In a large bowl, mix the kale with vegetable oil and seasoning until well coated

– Spread the kale on a baking sheet and bake for 1/2 hour until crispy


Store for up to 3 days in a brown paper bag.


The Scoop on… Almonds


Almonds are packed with vitamins, minerals, protein and fiber, and are associated with a number of health benefits. Just a handful of almonds, approximately one ounce, contains one-eighth of our necessary daily protein

Wonderfully delicious, almonds have long been revered as the epitome of wellness and health. The nuts are among the richest sources of health-benefiting nutrients essential for optimum health.

Botanically, they are the fruits from medium size tree belonging in the family of Rosaceae, in genus: Prunus. The plant is a deciduous tree, native to mineral-rich West-Asian mountain ranges that provide fertile conditions favorable for their growth. In recent years, it is being cultivated in many regions of the world as an important commercial crop.


Health benefits of Almonds

Almond nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals. These nuts compose of well-balanced food principles that are essential for optimum health and wellness.

Almonds are the complete source of energy as well as nutrients. The nuts, especially, are rich in mono-unsaturated fatty acids like oleic, and palmitoleic acids that help in lowering LDL or “bad cholesterol” and increasing HDL or “good cholesterol” in the human body. Research studies suggest that Mediterranean diet, which is excellent in monounsaturated fatty acids, help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

The nuts are an excellent source of Vitamin E. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining cell membrane integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.

Almonds are free in gluten, and therefore, are one of the popular ingredients in the preparation of gluten-free food formulas. Such formula preparations are, in fact, healthy alternatives in people with wheat food allergy, and celiac disease.

The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Altogether, these vitamins work as co-factors for enzymes during cellular substrate metabolism.

Furthermore, almonds are also an incredible source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Almond oil, extracted from the nuts, can be employed as an emollient. Applied regularly, it helps keep skin well protected from dryness. Additionally, the oil is used in cooking in Iran, and Turkey. It is also used as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical, and cosmetic industries.


Cooking with Almonds…

Have a look below at a few my my favourite almond recipes.


Almond & Bacon Brussel Sprouts

6 ounces bacon, cut into 1/2-inch pieces (I used turkey bacon)
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup sliced almonds
2 pounds large Brussel sprouts, trimmed and quartered
2 tablespoons soy sauce
Salt and ground pepper

-Place the bacon in a large skillet and fry over medium heat until the fat renders and the bacon is crisp.

-Using a slotted spoon, transfer to a plate lined with a paper towel to drain.

-Pour off all but 1 tablespoon bacon fat from the skillet. Add the olive oil, garlic, and almonds to the skillet.

-Saute over medium heat until the garlic is fragrant, about one minute.  Add in the trimmed and quartered Brussel sprouts and the soy sauce.

-Cook, stirring frequently, until the sprouts are tender – about 6-8 minutes.

-Stir in the bacon; season with salt and pepper to taste.

-Serve warm.

Hot-Spiked-Apple-Cider-10 Hot-Spiked-Apple-Cider-Recipe

Spicy Almond Cider

This spiked hot apple cider recipe combines Mediterranean spices like cloves, allspice and cinnamon along with Disaronno Italian Liqueur. It’s the perfect flavour for fall.  Delicious.

Author: The Mediterranean Dish

4 cups apple cider
½ cup orange juice
8 whole cloves
1 cinnamon stick
½ tsp ground allspice
pinch nutmeg
Disaronno Italian Liqueur

Place all ingredients except the liqueur in a heavy saucepan or pot. Heat on medium-high until cider begins to bubble. Now lower heat and let simmer on low for about 10 minutes or so. Stir occasionally.
Prepare four serving cups. Pour 1 to 1.5 ounces into each cup. Top with the hot cider. Stir briefly.
Let spices settle into the bottom. Enjoy!



Almond Crusted Mac & Cheese


12 oz. (350g) elbow macaroni or other small, short-cut pasta
2 cups (475 ml) milk
3 tablespoons (55g) butter, plus extra for greasing the baking dish.
3 tablespoons (23g) flour
1 3/4 cups (about 150g) shredded cheese (preferably aged cheddar)
2 teaspoons Dijon mustard
salt and pepper
a handful of ground almonds


Bring a pot of salted water to a boil and cook the pasta until it’s just underdone (not quite al dente). Drain and run the pasta under cold water to stop the cooking process. Preheat your oven to 400 degrees.

In a medium saucepan, heat the milk until it just comes to a simmer, turn off the heat, and set aside. In a large pot set over medium heat, melt the butter and whisk in the flour. Cook for about 2 minutes, until the flour is cooked and the resulting roux is a light brown color. Whisk in the heated milk and stir constantly for about 3 minutes, until thick and smooth.

Stir in the cheese and the mustard until it’s all melted together and well combined. Add salt and pepper to taste. Pour the pasta into the pot and stir to combine.

Pour the mixture into a buttered baking dish and sprinkle with the ground almonds.

Bake for about 25 minutes, until bubbly.

The scoop on… Chai seeds



1. Chia is gluten free
2. It is very high in dietary fibre, making it great for digestion and healing digestion issues.
3. It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!
4. It boasts 20% protein
5. The protein is a complete protein with all 8 essential amino acids
6. It is high in antioxidants (It has a four times higher ORAC value than blueberries)
7. Chia contains five times more calcium than milk
8. Chia contains seven times more vitamin C than oranges
9. It contains three times more iron than spinach
10. It contains twice the potassium content of banana
11. It is food for healthy skin, hair and nails
12. It has a positive impact balancing blood glucose levels (making it awesome for diabetics)
13. Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.

Nutritionists recommend that 15g/0.53oz (one tablespoon) of chia is consumed each day. Be sure to drink plenty of water as chia is very high in fiber.

I toss a tablespoon of chai seeds into my morning smoothies and it really helps to thicken the consistency and gives it a nutty flavour.

You can also:

– Sprinkle it raw onto almost any food

– Add it to breakfast cereals, salads and soups

-Add it to bread and muffin recipes

– Mix with water or coconut water to form a thick gel