Collard greens are a staple in the South where they are often cooked and eaten as a side dish. They are a leafy green related to cabbage and broccoli and when raw they taste like a cross between the two- definitely stronger flavoured than more delicate leafy greens like romaine and spinach. Just one cup of raw collard greens (around 3-4 leaves) provides half the amount of vitamin A needed for the day and well over double the amount of vitamin K needed. Continue Reading →
Strawberry Watermelon Mint Infused Water
Infused water is basically to water what sangria is to wine. It is about adding in fresh, flavourful ingredients like juicy berries, crisp herbs and sweet melon. This combination of strawberries and watermelon with fresh mint is full of vitamin C, a nutrient important for a strong immune system and fast wound healing, plus it acts as an antioxidant. Flavoured water is a good option for those who do not normally drink enough and find the taste too bland- spiking it can make it more appealing and less like a dreaded health obligation. Continue Reading →
Lime Sole with Cherry Thyme Salsa
Sole is a flat fish with a very mild flavour so it takes on the flavours of whatever it is cooked with. Sliced citrus, olive oil and fresh herbs compliment it without being too overpowering. Continue Reading →
Strawberry Banana Oat Bars
Chia seed jam is a growing trend in the nutrition world. It may sound a bit bizarre but it is a healthy alternative to jams that are typically high in added sugars. Chia seeds become gelatinous when left to sit in liquid so they can bring stewed berries together into a thick jam. All they need are a bit of time, making them a much easier option than working with pectin and having to worry about temperature monitoring or finding the perfect balance between sugars and acid as with traditional jam making. Continue Reading →
Rainbow Rosemary Skewers
Rosemary is a herb long renowned for its memory boosting abilities, back in Ancient Greece students would place sprigs amongst their hair when studying (don’t knock it until you try it). It grows in evergreen bushes with needle like leaves and has a deep woodsy scent reminiscent of a dense forest. Rosemary contains several antioxidants and nutrients that help strengthen immunity, increase circulation and sooth stomach aches and indigestion. Continue Reading →
Prawn Lettuce Cups with Mimosa Vinaigrette
Mimosas are a brunch cocktail made from combining orange juice and champagne. They are now widely available and known but their origins are shrouded in mystery. There is a possibility that they were first invented in the mid 1920s at the Ritz Paris, although the truth may be that a French bartender took the idea from a London club where they started the pouring the combination in the early 1920s, though with a stronger ratio and the name “Buck’s Fizz”. Whoever invented it did the whole world a favour. The sweetness of the oranges and lightness of champagne is a combination that works for food too and compliments the delicate flavour of prawns and other seafood nicely. Continue Reading →
Peach Pecan Bars
We can get most fruits and vegetables any time of year, shipped in from all around the world, but it’s hard to beat local and seasonal for nutritional quality and flavour. Peaches are especially juicy, refreshing and bursting with flavour this time of year and they are so good on their own that they don’t need much else. Continue Reading →
Black Bean Mango Fajita Plantain and Yam Boats
One of the ways I attempt to get more vegetables in is to substitute them for breads and crackers as the base of a dish from time to time. In this case, sweet and starchy plantains, yams and sweet potatoes take the place of tortillas for an extra filling version of fajitas with a range of different nutrients. This is light and fresh enough for dinner on hot summer days but provides enough substance to be a really nourishing large meal. Continue Reading →
Blackberry Basil Salad
Blackberries and basil are a refreshing, vibrant, fragrant and nutrient dense combination. Blackberries have one of the highest antioxidant amounts out of all fruits along with high levels of manganese, vitamins C and K and fiber. Basil has been around for thousands of years and has been infamous and revered in several cultures around the world. It has been considered a sacred protector for important buildings and graves, a symbol of love, a talisman against the devil, a marker of misfortune, an antidote for the monster basilisk’s bites and a cause for scorpions growing in the brain (since placing it under rocks had the same outcome). Continue Reading →
Grilled Peaches
This is such a simple dish but it tastes fancy and is about as summery as a dessert can get. Grilling peaches caramelizes their sugars and softens them up, accentuating their sweetness and bringing out their flavour. Adding some ice cream (coconut ice cream for non-dairy) and a sprinkle of chopped nuts or granola with a drizzle of maple syrup makes them into a more substantial dish. Any leftovers are great in salads or with thick Greek yogurt for breakfast. They can also be paired with savoury dishes as a sweet compliment, my brothers love these with grilled pork and balsamic reduction and request it more than anything else. Continue Reading →