The Mediterranean diet attracts people from all over the world for its focus on simplicity and natural, nutrient rich ingredients. Some of the main components of this cuisine are whole grains, olives (and olive oil) and fresh produce, all of which contain phytonutrients (plant nutrients) that protect against cancer and atherosclerosis, as well as help maintain balanced blood sugar levels. Red wine on the side is optional. Continue Reading →
Winter Brown Rice Risotto with Prawns
Risotto is a satisfying winter comfort food but unfortunately there are no shortcuts to obtaining the creamy texture. This version requires three pots and enough time to diligently stand guard while it is cooking. The extra fiber and vitamins from the brown rice and vegetables Continue Reading →
Probiotic Rich Chai Porridge
Probiotics are one of the most increasingly marketed aspects of nutrition. Our small intestines, where much of our digestion and nutrient absorption takes place, need to have an optimal balance of intestinal flora, or gut bacteria, to do their jobs and keep our digestive and immune systems in order. One way to support our intestines is through consuming probiotics, either through supplement form or a range of fermented foods. Continue Reading →
Homemade Chicken Noodle Soup
There is a very good reason why moms and grandmas make chicken noodle soup when someone is sick. Traditionally made broth, whether from the butcher, market or one’s own kitchen, is simmered for several hours, which allows all the minerals and vitamins from the bones to transfer to the soup and provides the types of protein we need most to regain our strength and fortify our immune systems. Continue Reading →
Crockpot Lamb Shanks
Lamb shanks are not very tender but with a bit of prep work and a day in the slow cooker they will be falling off the bone, and they are much lower in saturated fat than some other cuts. Lamb meat is a good source of iron, zinc and several B vitamins- all of which are integral for forming red blood cells and maintaining high energy levels and a strong immune system. 
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BLT Wraps
Healthy lunches can be tricky. On the go or at work, wraps are one of the easiest and fastest options. Using lettuce for the outside wrapping can be a way to keep it lighter and add in some extra vitamins and minerals. Continue Reading →
German Basil Quinoa Salad
Technically there is nothing German about this salad besides the mustard, but my friend and I invented and lived off of it when we were there together. It was basically designed around creating a nutritious and palatable way to eat large amounts of basil. Unfortunately basil plants never last long around me Continue Reading →
Bolivian Tomato Quinoa Soup
Quinoa was originally consumed by the natives of the Andes several thousand years ago. Although the high elevation of the region made for harsh living conditions, quinoa flourished and provided an integral part of the people’s diet. They called it la chisiya mama, “the mother grain”. It is still a superior source of carbohydrates and protein for people today as it is full of fiber and vitamins but generally very easy to digest when rinsed well and thoroughly cooked. Continue Reading →
Tropical Puffed Salad
Of course everyone knows that salads are usually a healthy option, but when they are not drenched in creamy dressing they can get pretty bland and boring. One way I like to mix them up is with puffed grains, they add some interesting texture and a unique lightness. Plus, I find that the addition avocado and other fruits highly increase my desire to eat a salad (along with increasing my intake of vitamins). Continue Reading →
Parfait with Orange Apricot Granola
Granola meets the Middle East through the main ingredients here with cinnamon (a natural food preserver and effective blood sugar stabilizer), tahini (a sesame paste with good levels of copper, manganese and the desirable fatty acid omega-3) and dried apricots (little powerhouses of iron, vitamins a and c and fiber). Parfaits are a really good way to use up little bits of whatever ingredients you have laying around to make a nice looking dish. Continue Reading →