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.


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.

Broccoli & Parmesan fritters



8 ounces (1 small-to-medium bundle, 225 grams) fresh broccoli (3 cups chopped)
1 large egg
1/2 cup (65 grams) all-purpose flour
1/3 cup (30 grams) finely grated parmesan cheese
1 small clove garlic, minced
1/2 teaspoon Kosher salt, plus more to taste
A pinch of red pepper flakes or several grinds of black pepper
Olive or vegetable oil for frying

Prepare your broccoli: Separate the florets from the biggest stem(s). Cut the florets into 1-inch chunks. To prepare the stems, I like to peel them, as the skin can be thick and doesn’t cook quickly, then slice them into 1/2-inch lengths. You should have about 3 cups of chopped broccoli total.

Steam your broccoli until tender but not mushy: Use whatever method you prefer. My quickie, lazy method is to bring a 1/2-inch or so of water to a boil in a small saucepan, then add the broccoli, place a lid on it and simmer it for 5 to 6 minutes. Drain the broccoli, then set it aside to cool slightly.

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In the bottom of a large bowl, lightly beat your egg. Add the flour, cheese, garlic, salt and pepper. Then, add the somewhat cooled broccoli and, using a potato masher, mash the broccoli just a bit. You’re looking to keep the bits recognizable, but small enough (1/4- to 1/2-inch chunks) that you can press a mound of the batter into a fritter in the pan. Once mashed a bit, stir or fold the ingredients together the rest of the way with a spoon. Adjust seasonings to taste.

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Heat a large, heavy skillet over moderate heat. Once hot, add a good slick of oil (I usually use a mix of olive and vegetable oil), about 2 to 3 tablespoons. Once the oil is hot (you can test it by flicking a droplet of water into it; it should hiss and sputter), scoop a two tablespoon-size mound of the batter and drop it into the pan, then flatten it slightly with your spoon or spatula. Repeat with additional batter, leaving a couple inches between each. Once brown underneath, about 2 to 3 minutes, flip each fritter and cook on the other side until equally golden, about another 1 to 2 minutes.

Transfer briefly to paper towels to drain, then to a serving plate if you’ll be eating them shortly or a baking sheet in a 200 degree oven if you’d like to keep them warm for a while until needed. Repeat with remaining batter, adding more oil as needed. Serve with some of the suggestions listed in the head notes, above.