Are You Eating These Superfoods Every Day? They Are Powerhouses of Nutrition for Your Body!
Updated: Nov 6
In a world where chronic diseases are on the rise, and the pursuit of optimal health is more critical than ever, nature provides us with an abundant source of nutrition, healing, nourishment and rejuvenation. Few food groups rival the health benefits of dark leafy greens and cruciferous vegetables. Dark leafy greens and cruciferous vegetables, often known as superfoods, play a significant role in preventing and potentially reversing disease and promoting overall well-being. Their remarkable health benefits are deeply rooted in their nutrient-rich composition, offering a wide array of vitamins, minerals, antioxidants, and phytonutrients. In this blog, we will explore the many reasons why dark leafy greens and cruciferous vegetables are essential components of a balanced and healthy diet. From their remarkable nutrient content to their numerous health benefits, we'll delve into what makes these vegetables a must-have for anyone seeking optimal well-being.
Dark Leafy Greens: Nutrient Powerhouses
Dark leafy greens, such as kale, spinach, Swiss chard, and collard greens, have long been hailed as nutritional powerhouses. Dark leafy greens are packed with essential nutrients and offer a wide range of health benefits for your body. Here are some reasons to add them to your daily meals:
Rich in Nutrients:
Dark leafy greens are packed with essential vitamins and minerals, including vitamins A, C, K, and various B vitamins (such as folate), as well as minerals like calcium, iron, and potassium. These nutrients are vital for various bodily functions, and their deficiencies can lead to health issues.
These greens contain a wide array of antioxidants, including lutein, zeaxanthin, and beta-carotene. Antioxidants help protect cells from oxidative stress caused by free radicals, which can damage cellular structures and DNA. Over time, this damage contributes to chronic diseases like cancer, heart disease, and neurodegenerative disorders. By neutralizing free radicals, dark leafy greens can reduce the risk of these diseases.
Chronic inflammation is a common underlying factor in many diseases, including diabetes, cardiovascular disease, and arthritis. Dark leafy greens contain phytonutrients that have anti-inflammatory effects. For example, flavonoids and carotenoids found in these vegetables can help reduce inflammation in the body.
Fiber for Digestive Health:
Dark leafy greens are an excellent source of dietary fiber. Fiber is crucial for maintaining a healthy digestive system. It supports regular bowel movements, prevents constipation, and may reduce the risk of developing colorectal cancer. A healthy gut is essential for overall well-being, as it plays a significant role in nutrient absorption and immune system function.
Blood Pressure Regulation:
Some dark leafy greens, such as Swiss chard and spinach, are rich in potassium. Potassium is a key mineral that helps regulate blood pressure. Adequate potassium intake can reduce the risk of hypertension and its associated cardiovascular complications.
Consuming dark leafy greens has been associated with a lower risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer. Their nutrient content plays a significant role in maintaining a strong immune system and preventing illness. The combination of antioxidants, anti-inflammatory properties, and phytonutrients can help protect cells from DNA damage, potentially inhibit the growth of cancer cells, and support the body's natural defense mechanisms.
Dark leafy greens are low in calories but high in volume and nutrients. Incorporating them into your diet can help you feel full with fewer calories, making them an excellent choice for weight management. Maintaining a healthy weight is a key factor in preventing and managing various chronic diseases.
The presence of lutein and zeaxanthin in dark leafy greens is beneficial for eye health. These antioxidants are associated with a lower risk of age-related macular degeneration and cataracts.
Dark leafy greens are a good source of calcium, which is essential for maintaining strong bones and preventing osteoporosis. Additionally, they contain vitamin K, which is crucial for bone health as it assists in calcium absorption.
Their nutrient profile supports heart health by helping to lower cholesterol levels and reduce the risk of heart disease. The combination of fiber, potassium, antioxidants, and anti-inflammatory compounds in dark leafy greens contributes to a healthier cardiovascular system.
Blood Sugar Control:
They are low in carbohydrates and a good source of fiber, which can help regulate blood sugar levels.
Immune System Support:
Vitamins C and A in these greens help boost the immune system and protect against infections.
The high vitamin C content can contribute to collagen production and healthier skin.
The antioxidants in dark leafy greens can help combat the signs of aging and support overall skin health.
The nutrients in dark leafy greens, including folate and vitamin K, may help maintain cognitive function as you age.
Energy and Vitality:
The iron and B-vitamins in these greens can contribute to increased energy levels and overall vitality.
Dark leafy greens support the liver's natural detoxification processes due to their nutrient content.
These greens can help balance the body's pH levels, potentially reducing the risk of chronic diseases associated with acidity.
The combination of vitamins, minerals, and antioxidants in dark leafy greens may reduce the risk of heart disease.
Nutrient-dense foods like dark leafy greens may positively impact mood and overall mental health.
Many dark leafy greens have a high water content, contributing to overall hydration.
Reduced Risk of Anemia:
The iron in leafy greens may help prevent and treat iron-deficiency anemia, a common condition characterized by low iron levels.
The magnesium in leafy greens plays a role in reducing stress and anxiety.
Incorporating a variety of dark leafy greens, such as spinach, kale, collard greens, and Swiss chard, into your diet can provide these numerous health benefits and contribute to a well-rounded, nutritious eating plan.
Cruciferous Vegetables: Nature's Disease Fighters
Cruciferous vegetables, including broccoli, cauliflower, Brussels sprouts, cabbage, and kale, are renowned for their exceptional health benefits. Here are some of the reasons why they deserve a spot on your plate:
High in Nutrients:
Cruciferous vegetables are packed with essential nutrients, including vitamins C, K, A, and various B vitamins. They also provide minerals like potassium, calcium, and magnesium, which are crucial for various bodily functions, including bone health, nerve function, and blood pressure regulation.
Low in Calories:
These vegetables are low in calories, making them a valuable addition to weight management plans, as they provide essential nutrients without contributing to excessive calorie intake.
Cruciferous vegetables are excellent sources of dietary fiber. Fiber promotes healthy digestion, helps maintain a feeling of fullness, and can support weight management. It also plays a role in regulating blood sugar levels.
They are rich in antioxidants such as vitamin C, beta-carotene, and flavonoids. Antioxidants help protect cells from oxidative stress, which is linked to various chronic diseases and aging.
Cruciferous vegetables are particularly well-known for containing sulforaphane. This compound is a potent antioxidant with anti-cancer properties. Research suggests that sulforaphane may help inhibit the growth of cancer cells and support the body's defense against cancer.
Some compounds found in cruciferous vegetables, such as sulforaphane and quercetin, have anti-inflammatory properties. The phytonutrients in cruciferous vegetables have potent anti-inflammatory effects, reducing the risk of chronic inflammation-related diseases, such as arthritis and heart disease. Reducing inflammation in the body is associated with a decreased risk of chronic diseases.
Cruciferous vegetables contain glucosinolates, which can be converted into bioactive compounds that support the body's detoxification processes. This may help in the elimination of harmful substances and toxins from the body.
The fiber, antioxidants, and potassium in cruciferous vegetables can contribute to heart health. Fiber helps lower cholesterol levels, while potassium supports healthy blood pressure and the antioxidants protect blood vessels and reduce the risk of heart disease.
Cruciferous vegetables are a good source of vitamin K, which is essential for bone health. Vitamin K helps in calcium regulation, and it's necessary for the formation of strong, healthy bones. Adequate vitamin K intake may reduce the risk of osteoporosis.
The fiber in cruciferous vegetables promotes healthy digestion by preventing constipation and promoting regular bowel movements. This fiber also supports a balanced gut microbiome, which has various health benefits.
Their high fiber content can help with weight management by promoting feelings of fullness and reducing overall calorie intake. Additionally, their low-calorie nature makes them an excellent choice for those aiming to control their weight.
The antioxidants, such as vitamin C and beta-carotene, found in cruciferous vegetables help protect the skin from damage caused by UV rays and environmental factors. These antioxidants also play a role in collagen production, contributing to healthy and radiant skin.
Cruciferous vegetables contain glucosinolates, which are converted into compounds like sulforaphane. These compounds may help the body detoxify, inhibit cancer cell growth, and induce apoptosis, possibly reducing the risk of various cancers. Cruciferous vegetables may also help to prevent other chronic diseases.
The vitamins and minerals in cruciferous vegetables, such as vitamin C, folate, and vitamin A, support the immune system, particularly vitamin C, which is crucial for a robust immune system. In fact, a single cup of cooked broccoli provides more than 100% of your daily vitamin C requirement. A strong immune system is essential for defending the body against infections and illnesses.
The presence of vitamin A in some cruciferous vegetables, like kale and broccoli, is crucial for maintaining good vision. Adequate vitamin A intake may reduce the risk of age-related macular degeneration, a leading cause of vision loss in older adults.
Some compounds in cruciferous vegetables, particularly indole-3-carbinol, may help regulate hormones. This may be beneficial in reducing the risk of hormone-related conditions such as breast and prostate cancer.
Blood Sugar Regulation:
High fiber content helps stabilize blood sugar levels by slowing sugar absorption and improving insulin sensitivity, reducing the risk of type 2 diabetes.
Cruciferous vegetables assist in liver function and detoxification processes by enhancing the activity of enzymes that break down and remove toxins, promoting overall liver health.
Nutrients such as folate and vitamin K in cruciferous vegetables support brain health and cognitive function. Folate is involved in neurotransmitter synthesis, and vitamin K plays a role in protecting brain tissue.
These vegetables help maintain a balanced pH level in the body, reducing the risk of acidity-related diseases by counteracting excessive acidity.
The anti-inflammatory properties of cruciferous vegetables may have anti-asthmatic and anti-allergic effects, promoting respiratory health by reducing inflammation in the airways.
Compounds in cruciferous vegetables combat signs of aging by protecting cells from oxidative damage and promoting skin health, reducing the appearance of wrinkles and age-related skin issues.
Cruciferous vegetables enhance metabolic function, which aids in weight management and maintains energy levels by improving the efficiency of calorie utilization.
The nutrients in cruciferous vegetables, such as magnesium and vitamin C, can reduce stress and improve mood by influencing neurotransmitter production and stress hormone regulation.
Their high water content contributes to overall hydration, promoting skin health and helping maintain proper bodily functions.
The nutrient content in cruciferous vegetables aids tissue repair and wound healing by providing essential vitamins and minerals required for the healing process.
Some compounds in cruciferous vegetables, like magnesium, have a calming effect on the nervous system, alleviating anxiety and promoting mental well-being.
Hair and Nail Growth:
Nutrients in cruciferous vegetables, such as biotin and vitamins A and C, promote healthy hair and nail growth, making them stronger and more resilient.
Cruciferous vegetables provide essential nutrients that support athletic performance by aiding endurance, muscle recovery, and overall energy levels, making them a valuable addition to an athlete's diet.
Incorporating a variety of cruciferous vegetables into your diet can provide these extensive health benefits. Try to include them in your meals regularly to maximize their positive impact on your overall health and well-being.
What Are Some of the Most Nutritious Leafy Greens and Cruciferous Vegetables?
Leafy greens and cruciferous vegetables are packed with essential nutrients and are an excellent addition to a healthy diet. Here is a list of some of the most nutrient-dense options:
Nutrient-Dense Leafy Greens:
Kale is a powerhouse of nutrients, including vitamins A, C, and K, as well as calcium, potassium, and fiber.
Spinach is rich in iron, calcium, vitamin K, and various antioxidants.
Swiss chard is a good source of vitamins A, C, and K, along with magnesium and potassium.
Collard greens provide vitamins A, C, and K, as well as calcium and folate.
Romaine lettuce offers a healthy dose of vitamins A and K, along with some folate and fiber.
Arugula is packed with vitamin K and folate, and it has a peppery flavor.
Watercress is rich in vitamins A and C, as well as calcium and antioxidants.
Nutrient-Dense Cruciferous Vegetables:
Broccoli is a great source of vitamins C and K, fiber, and various phytonutrients like sulforaphane.
Brussels sprouts are high in vitamins C and K, fiber, and antioxidants.
Cauliflower provides vitamins C and K, as well as fiber and compounds with anti-inflammatory properties.
Cabbage is rich in vitamin C, vitamin K, and various antioxidants.
Bok choy is a good source of vitamins A, C, and K, as well as calcium and potassium.
Radishes are lower in calories but still contain vitamin C, fiber, and some other nutrients.
Turnip greens offer vitamins A, C, and K, along with calcium and iron.
These vegetables are not only nutrient-dense but also low in calories, making them an excellent choice for a balanced and healthy diet. Including a variety of these leafy greens and cruciferous vegetables in your meals can provide a wide range of essential vitamins, minerals, and antioxidants.
How Can You Incorporate Them into Your Daily Life?
Now that we understand the incredible power of dark leafy greens and cruciferous vegetables, the question arises: How can you incorporate them into your daily diet? Here are some delicious and creative ways to do so:
Smoothies: Blend kale, spinach, or Swiss chard into your morning smoothie for a nutrient-packed start to the day.
Salads: Mix arugula, kale, mustard greens, or broccoli florets into your salads for added flavor and nutritional value.
Side Dishes: Steam bok choy, Napa cabbage, or Brussels sprouts for a healthy nutritious side dish.
Soups: Enhance your soups with spinach, collard greens, or cauliflower for added texture and nutrients.
Snacks: Roast kale leaves with your favorite seasoning for a satisfying and healthy snack.
Raw Snacks: Cut up some broccoli and cauliflower for a fresh nutritious snack.
Remember, always consult with a healthcare professional or registered dietitian before making significant changes to your diet.
What are some other healthy ways you enjoy eating dark leafy greens and cruciferous vegetables?
Dark leafy greens and cruciferous vegetables are nutritional powerhouses that should have a prominent place in your daily diet. From their remarkable nutrient content to their potential in preventing chronic diseases, the facts and figures are clear: these veggies are a vital part of a balanced and healthy lifestyle. By incorporating these greens into our daily diet, we can harness their extraordinary benefits and unlock the potential for a potentially healthier, more vibrant life. So, make an effort to enjoy more dark leafy greens and cruciferous vegetables in your meals, and reap the numerous health benefits they offer. So, the next time you're at the grocery store or farmer’s market, don't overlook the unassuming yet mighty dark leafy greens and cruciferous vegetables. Start adding more of these amazing vegetables to your daily meals and snacks. Your body will thank you for it.


I think this may be the first year ever that I’m not going to be in Indiana on Christmas Day. I think there were a few years that I split Christmas Day between my family and G’s family, or my family and traveling, but I’m usually in the midwest for this time of year. I went back to Indiana over Thanksgiving this year, and tomorrow I’ll celebrate Christmas with Richard, his sister, and later in the day, some friends.
Our friends are hosting a potluck for those of us in San Francisco for Christmas; I’m bringing Sugar Crème Küchen. This is a dessert from my childhood that consists of two kinds of sugar, heavy creme, and yeast dough. You can see why I love it. I think the recipe is of Swiss-German extraction, but I’ll admit that when it comes to questions of heritage, my family can be less than faithful to the source material. Until I asked my aunt for the recipe shortly after moving to San Francisco, I would have sworn the name of this was “Sugar Creama Kooga” — that’s always how it sounded when my dad, grandpa, or grandma pronounced it. I remember going to great grandma and grandpa’s when I was a kid and having this for “lunch” — the spread of cookies, cake, and other snacks served after you’d consumed a gluttonous dinner.
The recipe we use today is obviously, uh, “modernized”. It starts with a Pillsbury Hot Roll mix (although in fairness this is largely just pre-measured flour and a yeast packet). The recipe goes something like this:
Sugar Crème Küchen

 1 hot roll mix

 Prepare according to box directions (1 egg, 2 tbsp butter, 1 c. hot water), allow to rise after resting 5 min. Roll carefully into large rectangle and fit into large 12×17 jelly roll pan.

 12 T Flour (measured) [NB: why does my aunt specify “measured”; is 12 tablespoons of flour something you’d normally just eyeball?]

 1 ¼ cup white sugar

 1 ¼ cup brown sugar

 3 ⅓ cup heavy whipping cream

 Pour onto dough. [NB: My aunt has the following note: “I usually remove about 1/3 cup of filling to prevent overspill”; later she notes: “I no longer remove any filling; it is only necessary if you don’t get the dough rolled out thin enough.” Your mileage may vary, apparently.] Sprinkle with cinnamon and bake 375 for 25 minutes. After baking for the 1st 5 – 10 minutes, check to make sure no air bubbles in the crust. If so, poke with a toothpick.

 Can also make into 4 pie pans instead of 12×17.

 The Finished Product

 So this afternoon I baked, and hopefully it turned out; my track record with this recipe is a little spotty. It’s never really bombed, but it’s also rarely been as good as my grandma’s. Of course, she has had a few extra decades of practice, so I guess Richard and my friends are doomed to duty in my test kitchen until I get it right.


It's Monday, and you deserve a moment to relax. Use this recipe to chill out or fire up your Cinco de Mayo celebrations a little early.
Watch for more easy Cinco de Mayo recipes tomorrow.
Follow the link to find the products used in this video: http://amzn.to/MargaritaTools
We love this easy, cheesy dip. Plus you can customize it however you want. Make it vegetarian or add some chorizo, have some fun with it.
Perfect for Cinco de Mayo or summer potlucks. http://amzn.to/SkinnyDip


This year, we’re celebrating the 21st anniversary of National Curry Week and we’d love for you to get involved! If your restaurant serves up the nation’s favourite dish, from Chicken Tikka Masala to Beef Massaman or even Thai Green Curry, then be sure to sign up below! As an official National Curry Week participating outlet, you’ll receive these great benefits:
Enter your details in the form below and be proud to part of the 21st National Curry Week!
Visit Your Local
Purchase Our Recipe Book
Host A Curry Night
Pair With the Perfect Beer


[Nongshim] Neoguri Stir-Fried Ramyun Spicy 137g
Neoguri is a Korean brand of Ramyun since 1982 well known for its thick noodles and its spicy seafood flavor. It is the first "Udon" type of Ramyun that features a deep and clean broth with plump and al dente noodles. Chunks of Korean kelp became the unique characteristic of Neoguri adding taste and nutrition.
Stir-fried version. 137g pouch


With Chef Jeff Thickman and Hershey Felder
In honor of Claude Debussy and Hershey Felder’s, A PARIS LOVE STORY
Learn to prepare Parisian Delicacies loved by Claude Debussy, featuring internationally renowned Chef Jeff Thickman and Hershey Felder – one, a chef and pianist, and the other a pianist who cooks – in this wild kitchen comedy, where the delicacies are actually prepared while teaching you to do so!
Learn to make these magnificent delicacies from exclusive chocolate truffles, to assorted desserts (Debussy was a dessert-fiend!) so that you are able to prepare for an at-home “Soiree in Paris!” Jeff Thickman, now a resident of Florence, Italy, was trained in Paris with Cordon Bleu Chefs and has been private chef for Sting, Madonna, Tony Bennett, Hubert de Givenchy, Roberto Cavalli, Gregory Peck, Daniel Day Lewis, Walter Matthau, Sophia Loren, Maestro Zubin Mehta, while also having cooked for Luciano Pavarotti, Itzhak Perlman and more.
You will laugh, you will learn, but above all, you will enjoy a bit of Paris as an entrée to the show.----------------------------------
BROADCAST PREMIERE: Monday, November 16, 2020
Video On Demand. Broadcast Premiere: Monday, November 16, 2020
Available for one week


When it comes to backpacking food, the name of the game is calorie density. The easiest snacks are pre-made, and they’re usually really high in sugar or processed starchy carbohydrates. Common trail snacks are candy bars, Twizzlers, traditional GORP (“good old raisins and peanuts” – which usually contains M&Ms or chocolate chips as well), Cliff Bars, Luna Bars, Power Bars, etc.
You may operate just fine on these snacks, but I’ve found that I tend to do better on a low-carb Primal / Paleo style of eating. This means that I need to replace the energy dense sugar and starch with something. Fat is more than twice as calorie dense as carbohydrate/sugar, and it’s a perfectly natural fuel for the human body, so it makes perfect sense as a replacement. But it’s just as important to me that I consume the right types of fats as it is that I minimize the sugar.
Here’s a list of my favorite foods, and why I love them: Continue reading My Favorite Backpacking Snacks


The best restaurant in the air
Customized onboard catering
We are aware of the growing foodie culture around the world and have developed a series of strategies to meet all the particular needs of the market. Today we have a conscious consumer who is aware of the need to eat healthy products and who demands a wide variety of dishes depending on their origin, intolerances, life choices, among others.
In recent years, the evolution of food trends in our society has been such that the personalization of the menu on board that we offer to all our customers has been greatly expanded too. You can request from kosher options to very fresh raw vegetarian food.
"Today it is possible to enjoy a fine lobster at more than 12,000 meters high thanks to the optimization and innovation of the onboard catering supply chain".
In order to create a high-quality dining experience for our passengers, it is essential to develop a balanced mix of flavors and textures. It is also important to use products whose flavor and properties are best preserved at room temperature as some vegan options or products that are naturally preserved as the chorizo freshness is ideal to provide a balanced catering.
For that reason, when it comes to making a good menu, we consider that our perception of flavors and odors is significantly affected when we are in the air. As a curious fact, according to the professor of experimental psychology at the University of Oxford, Charles Spence, "Food and drink really taste different in the air (...) There are several reasons why: lack of humidity, lower air pressure, and background noise”. The flavors that are most affected are sweet and savory, while the flavor that is best perceived and even intensified in the air is the Umami flavor (one of the five basic flavors - sweet, sour, bitter, salty and umami.) We can find the Umami flavors in foods such as tomato juice, anchovies, cured cheeses, Worcester sauce among others, those are associated with foods a “proteinaceous” taste.
Nowadays, catering companies have reached a very high level of specialization and it is possible to enjoy any type of dish on an airplane. A catering company that produces a high-quality menu will always consider the specific conditions that are given on board and will make a balanced mixture of flavors and textures to create a desirable and unique dining experience. In addition, you will be able to apply this combination in any type of menu so that everyone can enjoy it in the best restaurant in the air.


Breakfast is my favorite meal of the day, but since I don't eat eggs or bacon (well, I try not to eat bacon) I am constantly looking for a healthy breakfast alternative which provides lots of protein. Soy isn't my bag either so tofurkey and the like don't work for me. Cereal for breakfast necessitates a hobbit-like need for a second breakfast around 9 or so. So, I came up with this granola recipe which when served with Stonyfield non-fat yogurt was delish and kept my pregnant tummy full until noon.
Raw oats, flax meal, chopped almonds, and wheat or oat bran in a mix you like to equal 4 cups or so
Frozen orange juice concentrate 2/3 cup or so
brown sugar 1/2 cup or so
vegetable oil -about 1/2 cup or so
Mix the liquids up in a measuring cup and slowly drizzle over the dry ingredients in a sheet pan until the mixture is crumbly, but not sticky.
Back at around 300 degrees for 30-45 minutes. After it cools add dried fruit (I added cranberries, yum)
My sweet little six year old and I were reading peacefully on Sunday when for some reason she told me she knew all about French kissing. Hmmm, I said, tell me about it. "well, you stick your tongues out and lick each other", hmm, I say, who told you that? "Keira, told me" and she continues,"but I am not going to listen to her because she doesn't know anything about French people, but my daddy does, so next time he comes to school to have lunch with me, I am going to have him talk to her." Hmmm, I say, no, don't listen to Kiera.
Happy Valentines day everyone. Treat yourself to a visit to Cute Overload to celebrate.
Cynthia Rowley's new line of plates, available at FishsEddy, aptly named dirty dishes. This will make your husband pay attention to your cooking.
And if your mind has totally gone blank on what to give your male significant other for the impending Valentines Day, you can get this at the same place.
My house is a shambles waiting for the floors in our downstairs to be elevated to a condition such that they are usable. They are concrete, so this is going to be an interesting project. Ivan is coming to diamond grind the glue and other ick left after removing scads of carpet which was more than a tad past its prime. Now, I am planning, the epoxy color and pattern upon which will rest an Interface Flor area rug which is also under design. Next furniture, I am scoping out WestElm and Todd Oldham's furniture collection. Would show a before, but the floor is simply too hideous. For now, there is a sea of nasty glue covered floor between me and my craft closets. This is my current excuse for the lack of original craft projects. (but I did make soup and scones today)
I guess that your own anatomy will determine whether you make an evening or hobo bag???
I poked around Craftbits a bit and found these Fortune Cookie Gift Pockets that I thought were worth consideration.
I know you are probably wondering, "what the heck have you been making?". I haven't finished anything in what seems like ages. I have however, been cooking lots (mainly to satisfy my cravings) and working lots (lawyering is admittedly scads more lucrative than crafting, though not as fun). My craft room is totally under construction and I cannot get to anything without a hassle that is just not surmountable.
I am so inspired by Toni at Simple Sparrow. She is a crafting machine (and mother of five which blows my current excuse for paltry crafty due to pregnancy with #2). Not only is she a wonderful crafter, but a sweetheart. I received the most delightful birthday package today. A precious lime green (my fave color)Japanese handbag, some buttons, tea and book of needles (desperately needed). Thank you Toni! (picture is lame, sorry for the exposure)
It's rainy and dreary and this about sums up the attitude in my house:
As all my friends know, I have a voracious sweet tooth, which prompts me on many an evening to bake something to satisfy it. I also adore peanut butter, and firmly believe that anything with peanut butter included has a sufficient amount of nutrition to condone consumption in any amount.
These satisfy my peanut butter and sweet urge and are simply the easiest cookies ever. I modified a Gourmet recipe to come up with this. I monkey around with the cup of sugar: sometimes it is all brown sugar, sometimes all white sugar, sometimes a mixture, it works regardless of the combination. Although, if pressed I would say brown sugar in some quantity really makes the recipe work best.
I cup sugar
I cup crunchy peanut butter
1 teaspoon baking soda
I egg - lightly beaten.
To the beaten egg add the other ingredients. Roll dough into small balls and place on cookie sheet. Do the little thingy with the fork to smush them and make a criss cross pattern. Bake for 12-15 minutes at 350 degrees.
This weekend, I read a book called One Thousand Days in Venice by Marlena De Blasi. I am not one for love stories, but I am one for food stories and this incorporates both in a stunning, mouth watering, page turning way. The story is peppered with fantastic visual analogies as well as recipes. Immediately upon completing the book (which I did within 24 hours of receipt) I tried the Pasta with Walnut sauce, which was lovely. If you are so inclined to try the recipe, add some freshly grated Parmesan cheese (Reggiano, not the fake stuff).
I am having much fun reading a blog that I just discovered: Cute Overload. If you love animals, you will love this blog.


Savoia Hors D'Oeuvres Inc. is a successful, innovative company based at 247 Bunting Road in St. Catharines, Ont. Under the direction of world-class chef Oscar Turchi, the company produces exquisite hors d'oeuvres for wholesale and retail clients throughout Niagara and the GTA.
Savoia has grown rapidly since its humble beginnings in 2002, when Turchi alone did all the work, from buying supplies to making hors d'oeuvres to delivering them.
Today, staff members include Turchi (whose duties now range from shopping to payroll to new product design) as well as a driver, dishwasher, manager, sous chef and food preparation assistants. Savoia delivers to Toronto six days per week, with most staff arriving for work at 6 a.m. to ensure product freshness for that day's deliveries.
Savoia's business is about 75 per cent wholesale, in Toronto and Niagara; and 25 per cent retail, in Niagara only. During the busy season, between retail and wholesale, Savoia sells an average of 5,000 hors d'oeuvres per week!
The company is ahead of schedule in projected annual revenue and its reputation is spreading rapidly among wineries, restaurants, hotels and banquet halls as well as individuals who entertain. Among top clients is a major European airline that serves Savoia hors d'oeuvres on a complimentary basis to its first-class passengers.
Savoia offers a choice of more than 250 vegetarian, meat- and seafood-based hors d'oeuvres, some of which are featured on the Gallery and Menu pages of this website. Turchi invents new hors d'oeuvres on an ongoing basis, and frequently custom designs exclusive products for wineries, hotels and other clients.
Turchi launched Savoia Hors D'Oeuvres because he saw the business opportunity, having previously, as a chef, bought hors d'oeuvres from other companies. Also, he wanted to be his own boss, allowing him to spend more time with his family.
The little boy who grew up, as food writer Sara Waxman once wrote in the Financial Post, "with the truffles of Alba, the famous wine centers of Asti, Barolo and Barbaresco, the peasant cooking of tiny villages in the Italian Alps, and the finest French-style delicacies in Turin," was now a chef as well as an entrepreneur. He was shaping his own destiny, and the performance of his company since its launch proves that he is equally talented in business, flavor orchestration and food design."
OPEN 7 DAYS A WEEK FROM 8:00 AM TO 4:00 PM
World-class chef Oscar Turchi is a legend in the making. His reputation as a culinary genius is spreading rapidly throughout Niagara and the GTA.
The owner and operator since 2002 of Savoia Hors D'Oeuvres Inc. in St. Catharines, with wholesale and retail sales in Niagara and Toronto, Turchi offers an exquisite array of handmade hors d'oeuvres that fill a previously empty market niche in Niagara. Thanks to natural talent and two decades of tutelage under top Italian chefs on both sides of the Atlantic, Turchi tantalizes even the most sophisticated palates with morsels that both surprise and satisfy.
Discerning chefs throughout the GTA are snapping up his miniature creations by the thousands, glad to present them as their own, while sparing themselves the creative effort and time-intensive preparations. Meanwhile, Savoia hors d'oeuvres are a highlight at private parties fortunate enough to enjoy Turchi's culinary touch.
Turchi's story begins in Turin, in the Piedmont area of Italy, where he grew up as the youngest of three children in a close-knit, loving family. He spent time in the kitchen with his mother from a very early age, especially on weekends, when, by tradition, Italian mothers prepared a week's worth of fresh pasta for their families. The young chef-to-be asked his mother many questions about food. Why did she do this? How did she do that? At age six, he announced he wanted to become a chef one day.
In pursuit of his dream, Turchi as a young man earned his hotel and food services diploma in Torino. He practiced his art at various five-star restaurants and hotels in Italy during the 1980s, gradually working his way up the culinary ranks to the level of sous chef. Eventually, broader horizons and greater opportunities beckoned, and he immigrated to Canada in 1992.
Turchi spent his first year in Canada as executive chef at Ristorante Giardino at the Gatehouse Hotel in Niagara-on-the-Lake. From there, he moved to the Toronto restaurant Borgo Antico, where he won rave reviews; and then on to the Oro Restaurant, also in Toronto, where he truly came into his own as a neo-Italian chef de cuisine.
By 2001, Turchi had all the experience and skills necessary to be the star chef at Toula, an internationally acclaimed Italian restaurant that was making its North American debut in Toronto. Food connoisseurs griped about jousting with bellboys and luggage racks to get to Toula, on the 38th floor of the Westin Harbour Castle hotel; but Turchi's food, as always, had everyone glowing. "Trust me," wrote food writer Sara Waxman in the Sunday Sun. "It's all worth the trip."
Today, more than 10 years after immigrating to Canada, Turchi's taste memories of Piedmont remain strong. Many an ecstatic diner, in eating his pasta or nibbling his hors d'oeuvres, has felt transported to Italy. Savoia hors d'oeuvres, in fact, are the concentrated essence-the reduction, if you will-of all that Turchi has learned, both in Italy and Canada, about flavor orchestration and food design. His bite-sized morsels are elegant, intricate artworks. Their masterful use of color, line and shape feeds the eyes as surely as their flavors and textures ravish the palate. At Savoia, satisfying the appetite is only the beginning!


Celine Steen, Joni Marie Newman: The Complete Guide to Vegan Food Substitutions – Veganize it! Foolproof Methods for Transforming Any Dish into a Delicious New Vegan Favorite
Veganize Any Recipe with Confidence!
The Complete Guide to Vegan Food Substitutions is your secret weapon to turning any recipe imaginable into a deliciously “veganized” success—no guesswork or hard labor involved. And no more kitchen failures or recipe flops either. Simply look up whatever non-vegan ingredient you want to sub out, and expert author team Celine Steen and Joni Marie Newman will explain exactly what substitution is best to use and how to make it without compromising taste or flavor, so you’ll create dishes that are not only better than the “real” thing, but healthier, too.
With more than 200 recipes and substitutions that show the swaps in action, you’ll find step-by-step instructions for replacing everything from butter and bacon to gelatin and gouda. You’ll also find healthy substitutions for replacing things like gluten, sugar, and fat, so you can fine-tune any recipe to your dietary needs.
Stunning photography and easy-to-follow charts appear in every chapter, making it a cinch to dip in and out whenever you need a quick reference or recipe.
If you’ve always wanted to turn your aunt’s famous mac and cheese into a veganized taste sensation, or your grandma’s buttermilk pie into a rousing, “reinvented” success, The Complete Guide to Vegan Food Substitutions is the solution you’ve been looking for!
"The Complete Guide to Vegan Food Substitutions is a phenomenal guidebook and cookbook. It reveals exactly how to replace any ingredient in any recipe. The results aren’t just stellar—they're even better than the ‘real’ thing!" — Rory Freedman, author of #1 New York Times bestseller Skinny Bitch
“A tremendously useful resource for anyone interested in a healthier and more plant-strong diet.” — John Robbins, author The New Good Life, The Food Revolution, and Diet for a New America
“It is not just right, it is beautiful; it is inspired and it makes a perfect gift for those relatives who always ask what on earth you eat!” – Jeffrey Masson, Ph.D., bestselling author of When Elephants Weep, The Face on Your Plate: The Truth About Food, and The Dog Who Couldn’t Stop Loving
“Exasperated by eggs? Challenged by cheese? Your life is about to change, thanks to The Complete Guide to Vegan Food Substitutions! Fun and informative, the book discusses the science of cooking and baking and shows how easy it is to embrace a cruelty-free lifestyle. Filled with more than 200 tried and true recipes, this book is essential for any vegan or aspiring vegan’s bookshelf.”
— Tamasin Noyes, author of American Vegan Kitchen
“Fun and informative, The Complete Guide to Vegan Food Substitutions is a creative feast for the eyes, fuel for imagination, and most importantly, a true palate pleaser. Expect to be entertained and satisfied by this one-of-a-kind cookbook.” — Alisa Fleming, author of Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living (www.GoDairyFree.com)
Celine Steen is the co-author of 500 Vegan Recipes (Fair Winds, Fall 2009) and founder of the award-winning blog Have Cake, Will Travel. After over a decade of vegetarian eating, she decided to switch to a vegan lifestyle. Fearing it might mean the end of all good desserts, she decided to start making her own, for lack of ready-made and affordable options offered in her hometown.
Joni Marie Newman is the co-author of 500 Vegan Recipes (Fair Winds, Fall 2009) and the author of Cozy Inside: Delicious and Comforting Cruelty-Free Recipes. She was born and raised in southern California and currently resides in Trabuco Canyon, CA with her husband, Dan.


Each dish achieves an elusive, cuisine-defining Italian experience — even dessert.
Castello Pizza was founded in 2012 by brother and sister duo, Dino Martone and Maria Picone. Having moved to the United States of America in their early 20’s from Naples, Italy they knew they needed to share their authentic, Italian, home cooked meals with those within their new community. After receiving much praise, raising a family and continuous encouragement to start a restaurant, both families joined forces to establish Castello Pizza & Italian Market of Meriden. It is a completely, family run business that has chosen to expand their horizons and join you in Niantic, CT. Best known for their delicious thin crust pizza, sauce and combination of various toppings, Castello of Niantic also offers classic italian dishes and rich desserts.
In the summer of 2015, Dino's son, Stanley joined his father and aunt on the quest to bring the taste of Italy to Connecticut by becoming a partner in the family business. Stanley graduated from Quinnipiac University in 2014 with a degree in accounting, and completed his Master's in Business Administration in 2015.
Castello of Niantic is excited to opens their doors to those within the Niantic, East Lyme, and Old Lyme communities. Their passion for food, exceptional customer service and attention to detail will not go unnoticed. Dining in? Castello Pizza & Italian Restaurant of Niantic will take you on a journey through famous Italian cities simply by taste.
Located at 11 East Pattagansett Road in Niantic, Connecticut, this family run restaurant will be the perfect spot for families, beach goers, catered events and beyond. The convenience of delivery and the experience for a sit down meal (either inside or on our patio) sets them apart from the rest. Start a beautiful summer evening with Castello of Niantic, they are within walking distance from the recently renovated boardwalk in downtown Niantic.


Envisioning Food Sovereignty – Opal’s Story
Magdalena Olszanowski and Sara Udow began to volunteer at the Stop Community Food Centre (The Stop) with the goal of collecting and sharing volunteers’ stories. They documented short, personal narratives to illustrate the volunteers' experiences with growing and eating food within their communities. Opal, a volunteer who has been with the Stop for many years, relates her own relationship with food to broader concepts of food access, sustainability, health and empowerment.
Narrated by: Opal Sparks
Directed/Edited by: Magda Olszanowski and Sara Udow
Produced by: FoodShed
Music By: Tracy Chapman, Bob Marley (chosen by Opal Sparks)
Permanently hosted on SustainOntario.com
Featured in various food festivals, community meetings, in classrooms. Written about in various press.


Jiangmen City BEIQI Machinery Co., Ltd. stands out in the domestic market for the strong ability in hard ice cream machine R&D, design, and manufacture. soft serve ice cream machine produced by BEIQI Ice Cream Machine is very popular in the market. BEIQI popsicle machine is made by adopting international advanced technologies. Beiqi has 4 product lines of ice cream machines. The product sells well around the world and wins favorable comments in the industry. Beiqi has 10 years of experience in manufacturing ice cream machines.
As a fast-growing company, we work to develop and maintain sustainable relationships with all stakeholders. We demonstrate this commitment by acting imaginatively and consistently in the communities where our employees, business partners, and customers live and work.


The culinary art, in the entire province of Brindisi, leaves even the most demanding palates satisfied. To the typical tastes of the peasant tradition there are the delicate ones of the maritime gastronomic culture.
The main dish is fresh pasta made with durum wheat flour and various formats: orecchiette, strascinati, smooth or curled fettuccine simply seasoned with tomato sauce and cacio ricotta or ricotta forte with a creamy consistency and spicy taste or with sauces of more elaborate meat. Among the legumes, in addition to beans, chickpeas and lentils are not to be missed the beans in mashed potatoes, accompanied by wild chicory and pieces of toasted bread (fave ‘ncapriate). From the combination of land and sea comes the taiedda (pan) of rice, potatoes and mussels, a delicious traditional dish.
The main courses offer sea and land specialties: grilled or fresh fish soups, stuffed cuttlefish, pignata octopus, mussels prepared in various ways or horsemeat rolls stuffed with cheese, parsley and garlic (brasciole) or entrails of lamb or goat on a spit (turcinieddi).
Typical of the area is the artichoke brindisino, violet and without thorns, excellent for the preservation in vinegar. Among the tastiest and most genuine cheeses, caciocavallo made from the milk of podolica cows, cacio ricotta and caciotta.
Fruit abounds in every season: flowers, clementines, peaches, cherries, prickly pears and especially melons and watermelons. An important place is occupied by the typical grapes such as Negroamaro or Malvasia, which in addition to being tasty, provide excellent wines.
Sovereign reigns the olive oil of excellent quality that together with the homemade bread of durum wheat, often replaced by friselle or tarallini is inevitable on every table.
The rich menu can end with the typical sweets made of almond such as cupeta (toasted almond nougat), sweets covered with chocolate (mustuazzeli) or filled with black cherry jam (cegliese biscuit). Delicacies to match the genuine taste of beverages like almond milk or laurel liqueur.
The characteristics of the land and the mild climate make it particularly suitable for the cultivation of grapes and the production of wines.
The native vines are Negroamaro and Malvasia Nera di Brindisi, alongside Susumaniello, Primitivo, Aleatico, Malvasia Bianca and Ottavianello on the hills to the north of the province. In recent years Sangiovese, Montepulciano, Bombino bianco, Cabernet Sauvignon, Chardonnay, Pinot bianco and Sauvignon have established themselves.
Wines produced exclusively from grapes harvested on Negroamaro and Malvasia Nera vines are of Controlled Denomination of Origin and include “Brindisi Rosso“, “Brindisi Rosso Riserva” and “Brindisi Rosato“.


【QUICKLY CREATING DELUXE NICE-LOOKING PASTA】- This pasta press machine simplify the job of making your own nutrient pasta at home,much easier than by hand. You can get that perfect fresh flavor and texture more often, including fettuccine,lasagne,linguine,spaghetti,vermicelli,angel hair,tagliatelle.
【PROFESSIONAL ERGONOMIC DESIGNS AND EASY TO USE】- Manual hand crank models that clamp onto your table or countertop with a vice,ensuring the stability.The crank arm slips into a socket on the side of the machine and you turn it by hand to make the roller do it thing. Convenient to get the delicious food with this commercial grade equipment. Ease your fatigue when cooking.
【NINE THICKNESS SETTINGS AND TWO KINDS WIDTH】- 9 kinds settings of dough thickness from 0-2.5mm,clearly marked on the knob.The distance between the rollers ( thus the thickness of your pasta) can be adjusted by pulling and rotating the knob on the side. Then you can choose pasta width like 7mm and 2mm.
【FDA CLEARED FOOD-GRADE MATERIALS AND EASY TO CLEAN】- Durable and detachable for dishwasher friendly.High quality stainless steel with extruder working well and crank arm fitting snugly.These noodle making tools will be your fantastic home kitchen hands.


Item 1 of 3
Organic Savory Golden Tomato
Delicately cooked in small batches, Lucini’s line of organic pasta sauces only use the freshest ingredients, packed with garden-fresh flavor, sourced from producers in Tuscany. This 100% Italian organic sauce pairs sweet golden tomatoes with rich, savory herbs and a hint of chili. Made with whole tomatoes packed within 24 hours of harvest, the sauce is cooked once to capture garden-fresh flavor.
Whole 30 Approved
Unique natural flavor profiles for you to enjoy.


The organizers of the event already have a reputation for providing excellent local and organic food during their events and courses, so we will invite good chefs to the festival to prepare delicious food every day.
The meals will be served at fixed times in different places: Breakfast at the camping bar, lunch at the Bioschool and dinner at the bar / stage area.
For a #zerowaste party we have dishes for everyone’s use, but you must bring your own cutlery and you can wash your own dishes in the sink once you have eaten. We will provide reusable plastic cups with a deposit of 1 euro (you can still bring your own cup if you do not like to drink in plastic cups).
|Breakfast||Simple breakfast consisting of pastries and fruit with tea and coffee (Saturday and Sunday)|
|Lunch||Collaborative with a Syrian Refugee Group who have set up catering for families to generate income, for lunch @ The Kitchen in the Bioschool we will be offering typical Syrian plates (Saturday and Sunday).
There will be a workshop by Ruth who works with this organisation and is going to share information and open a space to discuss issues related to refugees.
For those who can not wait until lunchtime, there will be food stalls providing snacks.
You can bring your own food to the festival both on the campsite and in the Bioschool, but there are no cooking facilities or a fridge available for visitors at the festival (please check in with us if you need a fridge for medicine or for dietary reasons !).
|In addition to all this food on offer, we will be offering fresh chilled fruit smoothies from our smoothie bar in the sunshine at the Bioscuela during the day. (Saturday and Sunday)|
|Ben’s Boodaville bar will be coming to the Bioscuela to offer «frankly amazing» craft beers during the daytime.|
|The Maranya bar will be open at the stage area in the afternoons and evenings offering everything from your conventional (and not so conventional) soft drinks to craft beers, local eco wines and a range of cocktails including our own Maranya cocktail containing ginger and honey!|


When an elderly parent lives with you, your menu planning for them should be healthy and include the proper balance of protein, carbohydrates, fats, fiber, and vitamins. The menu should include what they enjoy eating with the needs to watch calories and observe health restrictions they may have. A 7-day meal plan will get you on track.
Older adults often struggle with getting adequate, proper nutrition for a variety of reasons. Sometimes the elderly start to lose their appetite due to other health conditions or lose their sense of smell or taste which causes them to eat less. Other times, preparing food is too hard.
Eating well ensures proper nutrition, facilitates better health, and prevents disease. Eating better is not always easy, especially for seniors on a budget. We have put together tasty, appealing menu ideas for you that will promote eating healthy food and include all food groups without breaking the bank.
Why Is Good Nutrition Especially Necessary For The Elderly?
Adequate nutrition is essential for everyone, but for elderly people, it is even more so.
- Energy: Healthy eating ensures you meet the nutritional requirements necessary to have a strong energy level, especially if you engage in physical activity.
- Disease Prevention: Many diseases and illnesses can be prevented by meeting the recommended amounts of vitamins, minerals, caloric intake, etc.
- Blood Pressure Regulation: Eating meals low in sodium is a good way to avoid high blood pressure.
- Heart Health: In addition to eating healthy meals ensured that meet all nutritional needs, staying away from fatty foods is an excellent way to better heart health.
- Control Blood Sugar: One way to decrease your chances of getting diabetes, or to keep diabetes under wraps, is to eat a diet low in sugars.
- Bone Strengthening: Getting a good amount of Vitamin D in your diet can strengthen your bones and help prevent osteoporosis.
- Weight Control: As we age, carrying extra weight can lead to health problems. A balanced, healthy diet without added sugars can be easy if you use naturally sweet fruits to curb your sweet tooth!
What Nutritional Elements Should Be Included In A Senior’s Diet?
There are many elements to providing a senior citizen with a balanced diet. According to the current food pyramid, the senior diet should include foods from the various groups and be the healthiest choices within the groups.
50% fruits and vegetables
When making vegetable decisions, remember that the more color variety you have in your diet, the better off you are. For example, instead of just eating green peppers, mix them up with orange, red, and yellow also.
Cover your plate with everything from zucchini, carrots, peppers, green beans, and every other veggie.
Vegetables like carrots and zucchini can be the stars of a delicious stir-fry in healthy fats such as olive oil and seasoning.
Sometimes people forget that fruit is not just for breakfast. Keeping cut-up fruit in the refrigerator will make it easy to grab for a meal or a snack.
25% grains, mostly whole grains
Whole-grain bread is delicious and good to eat, but you can also have grains like steel-cut oats, quinoa, brown rice, and barley.
Steer away from white potatoes in favor of sweet potatoes.
25% protein-rich food
Lean meats such as fish, turkey, and chicken breast are healthier options than red meat. Legumes like beans, peas, and lentils are beneficial fibers that are also inexpensive.
Choose low-fat dairy products to round out your diet. Dairy products provide an easy way to add some calories for older adults who are underweight. A glass of milk, some cheese, or even a yogurt parfait makes a good meal accompaniment.
Seniors should also be sure to drink an adequate amount of water to ensure proper hydration.
Diets For Special Needs
Eating heart-smart lowers blood pressure, reduces cholesterol, and helps keep weight at a healthy level – all steps that reduce the chances of heart disease.
According to the Mayo Clinic, a heart-healthy diet keeps several things in mind:
- Control Portions: Do you find yourself overeating? Measuring out your food ahead of time, limiting portions by using a smaller plate, and meal planning are all ways to control your eating.
- Increase Your Fruit and Veggie Intake: Eating more fruits and vegetables is not only a good source of fiber, but these foods also are low-fat and help prevent heart disease.
- Select Whole Grains: An excellent source of fiber, selecting whole grains instead of things like white rice or white bread and making other choices are good for us.
- Limit Unhealthy Fats: While there are good fats that your body needs, most Americans indulge in the unhealthy kind.
- Choose Lean, Low-fat, Protein: Fish is a great source of protein because it is lean and also rich in Omega-3. You consider more white meats such as chicken or turkey and less red meats.
- Limit Salt: Eating less processed foods, cooking with salt-free seasoning, and not adding salt to your food post-cooking are all ways to limit sodium.
- Devise A Meal Plan: Creating a healthy meal plan ahead of time often helps foster good eating habits. You are also less likely to reach for unhealthy snacks if you have healthy options prepped and ready to go.
- Treats in Moderation: If you try to give up treats and sweets altogether, you are unlikely to succeed. Instead, consider having the things you crave in moderation.
A Low-Sodium Diet
Sodium is an important mineral that is naturally found in some foods. However, it can also be a recipe for dietary disaster if you are not careful. If your doctor encourages a low-sodium diet, here are some tips.
- Do not add salt to your food.
- Avoid processed foods, and eat fresh when you can. Canned soups, frozen meals, and packaged and boxed foods are usually high in salt.
- Stay away from fast food as it tends to be high in fat and sodium.
- Season with spices instead of salt-based seasoning.
If you have diabetes, or your physician has concerns about the potential that you might become diabetic, you can consider controlling this through diet.
The diabetic diet is strikingly similar to the other healthy diets described above.
A diabetic diet pays special attention to limiting carbohydrates. Many people don’t realize that even natural sugars can impact a person negatively.
In conjunction with a healthy diet, regular exercise is important.
Should There Be Any Restrictions In Senior Diets?
Restrictions in diet are based on any health needs and concerns of the person’s physician and family. A doctor or dietitian can help make dietary decisions and suggest changes in the diet.
The government, the American Heart Association, and other bodies have laid out the path to healthy eating. Mediterranean diets popular in Europe have long emphasized eating vegetables and lean protein for decades.
Not needing a restricted diet does not mean rejecting good advice about healthy eating is a good idea. Even seniors with minimal risk for heart attacks, high blood pressure, or diabetes should follow the food pyramid in planning their meals, keeping their weight under control, and exercising.
Fast food and junk food are not healthy options for anyone.
What Should Be Included In A 7-Day Meal Plan For Elderly Family members?
To encourage older adults to eat healthily, meal planning is a must. Leaving meals to chance opens the door to poor choices.
When planning, you need to keep in mind that the meals should come from all of the food groups. In addition, be sure that you are fulfilling any dietary requirements or restrictions set forth by the doctor or dietician.
The best meal plans are also tasty and appealing.
Easy breakfasts are a must for older adults who are living alone. Some options are:
- Greek yogurt with fresh fruit or granola
- Omelet with vegetables and whole grain toast
- Hard-boiled eggs with fruit
- Toast or bagel with nut butter
- Oatmeal with a side of lean meat such as ham
- Fruit smoothie
- Protein shake made with dairy products such as milk or yogurt
Lunches should also be easy. Grab-and-go things can be helpful. Food prepping makes it more likely that your loved one will eat a nutritious meal. Looking for some easy mix-and-match items?
- Ham and Cheese tortilla wrap
- Egg, Tuna, or Chicken salad
- Chicken breast with brown rice
- Vegetable or Chicken Soup
- Peanut Butter (or other nut butter) on bread or toast
- Vegetables with hummus or dip
- Baked chips
- Cut up fruit
- Broccoli salad
- Pasta salad with veggies
- Cheese and lean meat sticks
Dinner needs to be both healthy and appealing. For each meal, aim to have lean protein, generous amounts of vegetables, whole grains, and perhaps some type of dairy.
Lean Protein Options:
- Center-cut pork
What Are Healthy Snacks For Seniors?
Looking to prep some healthy snacks for your senior citizen loved one? We have some great ideas!
- Fresh veggies and hummus
- Celery and peanut butter
- Fresh fruits (apples, oranges, blueberries, strawberries, etc. are easy grab-and-go fruit options)
- Hard-boiled eggs
- Greek yogurt
- Whole wheat bread with nut butters
- Tortilla with lunchmeat and cheese


The El Cerrito Family Restaurant team is made up of expert cooks, the flavor and seasoning of our gastronomy comes from our ancestors respecting original ingredients and Keeping the traditions of classic Mexican food.
The use of quality ingredients is undoubtedly our most characteristic seal, All our recipes are made with the highest quality standards that is why the selection of our ingredients is made in a meticulous way.
The El Cerrito Family Restaurant team is made up of expert cooks, the flavor and seasoning of our gastronomy comes from our ancestors respecting original ingredients and Keeping the traditions of classic Mexican food..
At the Cerrito family Restaurant we are in favor of health that is why we completely discard the use of additives, chemicals and synthetics in our dishes. We care about providing a better product in terms of taste and health.
We are, El Cerrito family Restaurant
Today we have order and pick up.
Flavor / Seasoning
Fall in love with
Our dishes are handcrafted and delivered to our guests daily, reflecting our commitment to provide our customers with fresh products. Reflecting total dedication to honoring the tradition of good cuisine. Taking care of every detail of the preparation processes of our dishes.
A little piece
Respecting the classic pastry we have created an innovative line of desserts that undoubtedly reflect our love for providing sweet moments to our customers, having innovation as a constant in the preparation of our recipes and as the main objective to offer products of excellence when it comes to taste and quality.
Our traditional drinks for special events have a range of unique flavors thanks to the high quality of the ingredients used to make them. Offering with this not only a special drink, but also a unique flavor in terms of textures that only our qualified chefs could capture in each of their creations.
just what you
The best complement for executive meetings, demonstrations or casual meetings, without a doubt are our dishes which have a variety of combinations, a selection of seasonal ingredients accompanied by your favorite drink. Enhance your event with the delicious flavor of El Cerrito family Restaurant.
Do you have any questions or comments about our dishes or service, do not hesitate to contact us, call us or fill out the following form…


The food and beverages industry in Indonesia is one of the most highly regulated industries. Various licensing from various government bodies are required to be able to sell or distribute food and beverages products in the Indonesian market (as well as but not limited to cosmetics, medicine, and complementary products). Before carrying out the import and distribution process, the related industry must first have a product distribution permit issued by BPOM, called BPOM ML/MD Number.
Responsibilities of BPOM (National Agency of Drug and Food Control):
- Issue product distribution permits and certificates in accordance with standards and requirements for safety, efficacy/benefit, and quality, as well as drug and food testing in accordance with the provisions of laws and regulations.
- Conduct intelligence and investigations in the field of Drug and Food control in accordance with the provisions of the legislation.
Code Labels of Product Registration in Indonesia
- Code ML, which is granted to processed food and beverage products derived from imported products, either directly or repackaged. Valid for 5 years and can be renewed.
- Code MD, which is granted to large capital food and beverage products tacitly considered to have the competence to comply with the food safety requirements set by the government. Valid for 5 years and can be renewed.
Pre-Registration Documents and Data BPOM ML Number registration:
- Letter of Appointment from the Principal/Manufacturer.
- CFS certificate from the Principal/Manufacturer.
- GMP Certificate from the Principal/Manufacturer.
- Master of Formula from the Principal/Manufacturer.
- Label and Packaging Design from the Principal/Manufacturer.
- Halal Certificate from the Principal/Manufacturer (if applied).
- Importer documents: NIB, SIUP, Commercial License, NPWP, Location Permit, and Import License.


Good nutrition is vital to wellness. Knowing what to do doesn't imply you will take action. Practice the ideas you find here and you'll get the correct nourishment.
Fiber is one of the most significant part anyone's diet. Fiber aids with weight reduction. Additionally, it reduce your blood glucose level. Fiber can also reduce the possibility of cancers and diabetes also.
Do your best not to make beef the sole source of food which you get your everyday protein from. There are other edible form of protein available. These include nuts, legumes, nuts, tofu, and legumes. These could be integrated into side dishes or too. Eat more than 1 type of foods that are protein-rich so that you do not get tired and stick with your diet plan.
Eat a number of different colored fruits and vegetables. Vegetables and fruits that are bright in color provide us plenty of nutrition without a great deal of calories. Every mealtime should contain a bright vibrant fruit or vegetable dish. If the fruit or vegetable contains a raw skin, be sure you consume those too, because most nutrients are included in the epidermis.
Obtain your B12 to have sufficient blood cells. Vegetarians and other people that limit meat might well not get enough in their diet. Those who have anemia may also can be in danger. It's possible to take nutritional supplements, or pick one of numerous breakfast cereals that are fortified with B vitamins.
You need to use the amount of calories to your system to function properly. Your system will respond more favorably to 1800 minutes of lean meat, such as lean meats and proteins, then exactly the same calories in french fries and soda pop. The sort of food you eat things just as far as the quantity you eat.
One stem of this green super food may give you an afternoon's worth of vitamin K It also has Vitamin C levels which are around two days. These nutrients can help you build strong bones and might lower your risk of some cancers. To actually boost the nutritional punch, then prepare broccoli in the steamer rather than boiling or microwaving.
It is possible to also take ginger at an easy to take capsule form. Simply take a thousand milligrams an hour before your trip, and keep taking one capsule every 3 hours. Ginger is good for preventing the gut aches and make your nausea frequently related with travel. You may also get some ginger tea or ginger candies.
People with diabetes may have very challenging nutritional requirements met. These demands can partially be fulfilled by eating at normal levels. They have to consume a whole lot of vegetables and fresh fruits, whole grain products and dairy goods with limited fat within them. They have to eat on exactly the exact same time each day.
Vegetables create a fantastic calorie-light addition to almost any diet, low-fat food choices, whether new, or by the freezer. They are also packed with vitamins and minerals which keep you healthy and fulfilled. Include several servings of veggies in your diet each day, soup or some other tasty meal.
A fantastic tip if you're pregnant is to be sure that you're getting enough Vitamin B12 in your diet plan. Vitamin B12 is vital since it's the chances of birth defect risks. Even though the majority of individuals are not likely to be deficient in vitamin B12, dieting girls should still be sure that they're getting more than enough.
Potatoes are regarded as a popular staple of a fun meal. Lots of folks don't feel fulfilled unless a meal without bread or potatoes added.
Iron is a very important nutrient for pregnant ladies. The typical adult female ought to have 18mg of iron daily; nonetheless, however if pregnant, the intake should be at 27mg. If a girl doesn't get enough iron while pregnant, then you can easily wind up anemic.
Try to immediately massaging some beet greens and incorporating beetroot to your own salad greens.
You can find the proper nutrition for maintaining your hair healthy by looking for foods which provide folic acid, folic acid, and zinc. Keratin is a part of protein that makes your hair up. It will require folic acid and zinc to appear smooth and glistening. If you're interested in a healthy-hair regimen, then try legumes, legumes, or seafood.
Some lesser known minerals and vitamins which help with your skin are zinc, L-Carnitine as well as zinc. L-Carnitine is a form of supplement that you must take in capsule form. Zinc is found in nuts, nuts, mushrooms and nuts. Most foods developed in the ground have selenium. Vegetables raised hydroponically might not contain it. Eating foods like these and supplementing that with L-Carnitine nutritional supplements is a good means to keep balanced nutrition.
A food journal is a fantastic place to begin when you motivated towards your own nutrition. Using an online food journal is a fantastic way to check here determine what you are eating and how wholesome it is in white and black. Keeping a diary enables you to track your eating habits and change direction once it proves necessary.
Drink more juice enhance nutrition and increase the amount of vitamins in your diet. Try to think outside just orange juice -- attempt beet juice, spinach, or even beet juice. Mix different kinds of these juices. These types of juice are fortified with nutrients and are very great for the entire body.
These days, nonetheless, seafood has been mostly supplanted by a diet of poultry and beef. Fish is yummy and fish are a low salt and salt substitute for red meat. You could even locate plenty of Omega-3 in this manner. Make sure you eat fish is a regular part of your diet program.
Keep the degree of potassium in your body by eating berries, tomatoes, beans and bananas to keep decent nutrition. Potassium maintains your blood pressure low and aids in preventing cardiovascular disease and other health issues. Items also contain quantities of potassium.
Understanding whether or not your diet is healthy could be tough. After a while, not calculating can develop and be detrimental. This article gave you sound nutrition advice. Apply what you've just heard, and you will make fantastic choices.


About the Session
Returning to the bakery industry, Daniel Tay started Foodgnostic, a modernise central kitchen to supply baked goods and food to eateries. He also started his online cheesecake shop, Cat & The Fiddle.
At this session, he will share his thoughts on how traditional confectionery business could transform to meet the needs of the new generation of consumers through technology adoption, food innovation and marketing.
How to register
Please contact Eva Lin at email@example.com for event enquiries and registration.
This event is open for SMEs in the bakery industry only.
Welcome Address by Mr Liow Kian Huat BBM, President of Singapore Bakery and Confectionery Trade Association (SBCTA)
Welcome Address by Mr Yeo Guat Kwang, Assistant Secretary-General of National Trades Union Congress
Sharing by Daniel Tay, Chef, Founder of Cat & The Fiddle Cheesecakes, Foodgnostic Food Solution and Old Seng Choong
Presentation by Food Innovation & Resource Centre (FIRC) on Kitchen Automation and Innovation Food Concept
Tour Visit of FIRC research facilities


Five years ago Australian supermarkets did not have any Easter chocolate certified as slavery-free, but in 2013 there were at least six slavery-free Easter eggs and rabbits available. Australian Catholic Religious Against Trafficking in Humans (ACRATH) identified the following products available in 2013:
- Divine eggs (milk & dark)
- Green & Black eggs (milk & dark)
- Chocolatier eggs (milk & dark)
- Chocolatier (3 rabbits boxed with 3 tiny eggs)
- Cadbury dairy milk eggs
- Oxfam chocolates – a large range of chocolate bars
If you know of other slave-free products available for Easter 2014, please email ACRATH at email@example.com.
An action booklet can be downloaded here.


You invest a lot of money and time into the steaks for a special event and when dinner time comes, they are tough. Exactly what happened? Just how can you cook steaks as tender as your favored restaurant?
The first step to cooking an excellent steak is to choose the appropriate grade of steak. The top-notch beef is rated USDA Prime and also commands leading costs. USDA Prime grade meats are offered to the restaurant sector and also specialty markets and also are not as likely to be found at your local grocery store chain. The next grade of beef is USDA Option. USDA Option is tender, flavorful and also only somewhat reduced in top quality than USDA Prime. When effectively prepared, the meat is well marbled with fat and also will be tender and also juicy. USDA Option comprises about 70% of all rated beef and also is readily offered in your grocery store. USDA Excellent rated beef is an appropriate grade of beef that has only very little marbling of fat. It is leaner, but could not be as tender as USDA Prime or Option.
Next off, take a look at the different colors and also appearance of the meat. A good steak should be strong to the touch, damp, and also bright in different colors. It should be well marbled with slim streaks of white fat throughout and also a slim crust of steak on the outside. In our fat mindful culture, we tend to try to find lean cuts of meat, but the slim streaks of white fat marbled throughout the meat are the secret to a tender juicy steak.
One of the most soft and also succulent steaks come from the sirloin, the brief loin, and also the rib. These steaks consist of the sirloin steaks, porterhouse steaks, t-bone steaks, rib steaks, delmonico steaks, and also the filet mignons. Steaks including bone will evaluate more than those without, but the bone includes flavor to the steak.
Aging is a desirable process that increases the tastes and also makes the meat more tender. Aged steaks are more costly and also generally only found in luxury supermarkets and also specialty markets. An aged steak is well-known by its darker different colors.
Once you have acquired your steak, you can further enhance the inflammation and also juiciness by marinating it. Try a sauce made of 1/2 cup each great wine and also olive oil combined 2 Tbsps of lemon juice or natural herb vinegar. Add any kind of spices that you like such as garlic, newly ground pepper, onion, or herbs. Place the steak in a ziplock bag, pour in enough sauce to simply cover it, and also refrigerate over night. Marinading a steak like this will include flavor and also inflammation. If you consistently keep steak in the fridge freezer before cooking, try pouring the sauce over the steak before cold. When defrosting and also be ready to cook, the steak will marinade.
One more fantastic method to cook beef is to utilize the sous vide approach. You put the meat into a bag and then it chefs slowly in a bath of water. This French strategy takes time but the results can be amazing. Splendidly tender meat that is uniformly cooked. I like to complete the meat over a hot grill or pan making that great crisp crust that simply really feels appropriate to the bite. You need to examine out my close friend’s website that has lots of details on cooking if you are interested in this kind of cooking at residence. I like this post on https://www.guidocostaproject.com/best-sous-vide-machines/ and also I’m sure it has all fo the details you should start cooking food in this manner.
There are meat tenderizers offered to sprinkle into your steak, and also they absolutely do soften the meat; nonetheless, meat tenderizers can in some cases over soften the meat, changing the appearance of the meat into mush. If you need to decide to go this option, do it very carefully.
When ready to cook, slash via the externally fat layer on the steak in a few locations to stop curling, but do not cut into the meat. The more tender steak cuts can be broiled, smoked, or pan fried. Much less soft cuts need to be pan fried or slow braised. Steak should never be cooked in liquid. When pan broiling, utilize a really intense frying pan such as an iron frying pan or griddle and also heat the pan before adding the meat. When the steak is included, the intense metal will hold the heat for correct heat distribution and also not cool down. A warm pan will rapidly burn the externally, trapping the moisture inside.
When cooking, attempt to transform the steak only when. Prepare the meat till browned on one side and also half done, then transform and also complete the opposite. Transforming frequently will stew the meat as opposed to scorching it and also create a less succulent steak. When the steak is done, eliminate from the pan and also permit to relax for a few minutes before serving.
While the meat relaxes you can make a sauce with the pan drippings if wanted. When nearly done, include a tablespoon each of butter and also flour and also chef till gently browned. Allow to cook till thick, taste and also readjust spices, and also offer over the steak.
Mr. Sontheimer is generally credited with generating the first modern food Processor in 1973; he likewise started the supplier Cuisinart at this time. The next time you have actually got a recipe that requires shredding a lots carrots, say a small thank you to Carl for conserving your knuckles as well as likewise the inconvenience that hand-shredding carrots supplies.
On top of the considerable period of time a food Processor aids you conserve, they are likewise an absolute have to for making dips, aiolis, marinades and also a great deal more. A good all-round, trusted food Processor is crucial to any kind of well-shaped kitchen area.
Important Elements of a Food Processor
For the a lot of part, all food processors have actually got a job bowl which includes an assortment of convertible blades which are spun by method of an electric motor. Exactly what else must you look for when recognizing which food Processor meets your requirements? It can be really difficult to get great details on the web today. that is why it is so important to recognize an internet site that has whatever you require. Mariano has simply this sort of site. He has lots of details on all kind of kitchen area home appliances and also devices consisting of mixers, slow stoves and also nearly anything you can envision. He has just recently included a post concerning cuisinart custom 14-cup food processor that you might discover fascinating. He covers whatever you should find out about Cuisinart food processors and informs you that has the best bargain offered on the web. So go see Mariano, and also allow him recognize that you like the most up to date and also finest kitchen area devices.


Our 22nd annual Operation Turkey is underway at Saxe Gotha! Our church organizes this community-wide event that prepares and delivers approximately 2,000 Thanksgiving meals to those in need in our community. Each year we partner with local agencies to secure the names of individuals in need. Our volunteers then prepare and deliver meals to these individuals. It's a true blessing to those who receive the meals, as well as to those who volunteer to serve in this ministry.
Although the main work takes place on the Wednesday prior to and Thanksgiving Day, our effort starts with food and monetary donations. On the days preceding and day of Thanksgiving, the following are ways that individuals can serve in the local ministry:
- make a monetary donation;
- cook and slice a whole turkey or turkey breast and bring to church kitchen on Wednesday, Nov 22 between 4-7 pm (no smoked turkeys);
- assist with preparation on Wednesday, Nov 22 anytime from 3-8:30 pm
- on Thanksgiving morning (from 8:30-10:00 am), come to the SGPC gym area to prepare plates for delivery;
- on Thanksgiving morning (from 8:30 am - 12 noon) - work in the SGPC kitchen as needed and prepare plates;
- on Thanksgiving morning (beginning at 10:00 am), come to the gym area to pick up and then deliver meals;
- pray for this ministry.
To volunteer your time in serving others through this year's Operation Turkey mission project, please email us at Missions@saxegotha.org. Thanks in advance for your time and prayers towards Operation Turkey!


DrB Posted January 26, 2019 Share Posted January 26, 2019 I have 8 ripe bananas here. Going to make banana bread tomorrow. This is the recipe I have used. What is yours. Open to ideas.... Dave.. Ingredients 2 1/4 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 1 cup white sugar 2 eggs 1/3 cup unsweetened applesauce 4 ripe bananas, mashed 1 tablespoon vanilla extract 1 cup raisins (optional) 1 cup chopped walnuts (optional) Directions Preheat oven to 375 degrees F (190 degrees C). Lightly grease and flour a 9x5 inch loaf pan. In a large bowl, stir together flour, baking soda, cinnamon, nutmeg and white sugar. Stir in eggs, applesauce, bananas and vanilla extract. Fold in raisins and nuts if desired. Pour batter into prepared pan. Bake in preheated oven for 45 to 60 minutes, until a knife inserted into center of the loaf comes out clean. 2 Link to comment Share on other sites More sharing options...
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Viking Oven Repair Los Angeles
Your Trusted Partner for Viking Oven Troubleshooting and Repair
Are you a passionate home cook, and your Viking oven has suddenly thrown a wrench in your culinary plans? Don't let a malfunctioning oven get in the way of your delicious creations. At JennAir Appliance Repair, we're your go-to solution for Viking oven repair in the vibrant city of Los Angeles. Our mission is clear: to restore your Viking oven to its former glory, so you can get back to cooking with confidence.
Why Choose Our Viking Oven Repair Services?
When it comes to appliance repair, experience matters. Our team of highly skilled Viking oven repairmen near you boasts years of experience and a deep understanding of Viking ovens. Here's why you should choose us:
- Extensive Expertise: Our Viking oven repair specialists have encountered and successfully resolved a wide range of oven problems. From temperature inconsistencies to ignition issues, we've got you covered.
- Rapid Response: We understand that a malfunctioning oven can throw your daily routine into chaos. That's why we offer swift and efficient Viking oven repairs in Los Angeles. We prioritize your convenience.
- Gas Oven Specialists: Working with gas ovens requires a specialized skill set to ensure safety and reliability. Our experts are well-versed in gas oven repair, offering solutions that give you peace of mind.
- Genuine Parts: When replacement parts are necessary, we only use authentic Viking components. This ensures the longevity and performance of your appliance.
Common Viking Oven Issues We Resolve:
Viking ovens are renowned for their quality, but like any appliance, they can encounter problems. Here are some common issues we frequently address:
- Oven Not Heating: If your oven isn't reaching the desired temperature, it can lead to undercooked meals. We'll identify the root cause and restore your oven's heating capabilities.
- Inconsistent Temperature: Uneven cooking can be frustrating. Our technicians will calibrate your oven to ensure it maintains a consistent temperature throughout the cooking process.
- Ignition Issues: If your oven struggles to ignite, it can be a safety concern. We'll troubleshoot and repair ignition problems promptly.
- Uneven Cooking: Hot spots or cold zones in your oven can lead to unevenly cooked dishes. We'll correct this issue for uniform cooking results.
- Strange Odors: Unpleasant odors emanating from your oven can affect the taste of your food. We'll not only eliminate the odor but also provide maintenance tips to keep your oven smelling fresh.
Contact Us for Viking Oven Repair in Los Angeles
If you're on the hunt for "Viking oven repair in Los Angeles" or "oven repair near me," your search ends here. JennAir Appliance Repair is your local partner for Viking oven repairs near you. We're just a phone call away, ready to bring your oven back to life.
Call us now to schedule your Viking oven repair in Los Angeles. Our dedicated team is here to answer your questions, provide guidance, and get your oven working like new.
When it comes to HVAC and appliance repair, JennAir Appliance Repair is a name you can trust. We take pride in delivering quality services to ensure your Viking oven performs at its best. Don't let oven troubles disrupt your culinary journey. Contact us today, and let our experienced oven repairmen take care of the rest.
At JennAir Appliance Repair, we believe in the power of a fully functional Viking oven. It's not just an appliance; it's an essential tool for creating memorable meals and moments in your kitchen. Trust us to handle your Viking oven repair needs, and we'll ensure that your culinary adventures continue without interruption.


7 Healthy & Delicious DIY Protein-Packed Bars
Eating healthy means mostly cooking at home starting from scratch. Thus, even store bought protein bars are not quite a healthy eating. We should avoid those and start making our own. This alternative is even better because we could use whatever ingredients we like the most.
These are homemade DIY protein bars as healthful snacks that will make your day:
1. Healthy Homemade Almond Joy Bars
You can find the recipe here: Healthy Homemade Almond Joy Bars
A healthy, homemade and protein-packed version of the popular almond joy candy chocolate bar is definitely possible. Here you have the answer, right in this recipe! You only needs six healthy ingredients and you are all set. Moreover, this version contains no sugar and it is vegan, gluten free and dairy free!
2. Healthy No Bake Cinnamon Bun Protein Bars
You can find the recipe here: Healthy No Bake Cinnamon Bun Protein Bars
These soft no-bake cinnamon bun protein bars are more than healthy! With just one bowl and less than 10 minutes you are ready to taste this delicious recipe; it is an incredible healthy option!
3. Healthy Raspberry and Chocolate Protein Brownies
You can find the recipe here: Healthy Raspberry and Chocolate Protein Brownies
These Raspberry and Dark Chocolate Protein Brownies are deliciously moist and fudgy. Not to mention, they are protein-packed and they will melt in your mouth as the most tasty snack you ever had as a post-workout treat.
4. Healthy Matcha Green Tea Fudge Protein Bars
You can find the recipe here: Healthy Matcha Green Tea Fudge Protein Bars
These Healthy Matcha Green Tea Fudge DIY Protein Bars will wake up all your senses. There is nothing more refreshing after you had an intense workout. They are full of protein, healthy fats, complex carbs, fiber, and all-natural goodness; incredibly unique and totally sophisticated.
5. Quinoa Chia Seed Protein Bars
You can find the recipe here: Quinoa Chia Seed Protein Bars
This protein bar is genuinely delicious. It’s gluten-free, protein-packed, and perfectly spiced. The cardamom spice will help you detox and it will reduce the risk of blood clots.


Every year around this time I find myself in the grocery store piling up all the things in my basket to make homemade minestrone soup. I can’t ever seem to make a small batch, I always end up with this huge pot of soup that I eat on for days and days.
If you like your veggies and enjoy some good soup during the winter months this is for you!
Here are all of the ingredients:
1 Box of pasta (I bought Brailla Cellentani, I find they hold up the best.)
4 Cans of kidney beans (dark red)
2 Box’s of vegetable broth
3 Cans of leaf spinach
3 Large Squash
3 Cans of Italian Hunts diced tomatoes
1 Can of tomato sauce
1/2 a large white onion
1 Large can of fresh-cut green beans
1 Large can of Italian green beans
1 Bag of baby carrots
A HUGE pot
You start by pouring all of the broth into your pot, you then fill up the empty container 3 times with water and pour that in.
Take your cans of beans, open and drain them. Pour them in.
Open and drain both cans of green beans and add them.
Open the cans of spinach and pour them in. (Don’t try draining them, it’s impossible.) Lol.
Pour in all your cans of tomatoes. (Do not drain!)
Use 1/2 of your can of tomato sauce and pour it in.
Cut and dice up 1/2 of your large onion and add it.
Cut your zucchini and squash into cubes and add them.
Above are my cubed veggies!
I used a mandolin to slice up about 15 baby carrots.
You can now add your box of pasta.
Add in some sprinkles of any Italian seasonings and about 3 spoonfuls of salt!
Stir everything up, put it on medium heat and I usually let it sit for a good 4 hours or so. Until your veggies are tender and no longer hard.
This is everything added in.
Here is about an hour into cooking.
I hope you enjoy!!


Porchetta&Grill is a new way of thinking about food.
“You are what you eat”.
Anthelme Brillat-Savarin wrote, inPhysiologie du Gout, ou Meditations de Gastronomie Transcendante, 1826:
“Dis-moi ce que tu manges, je te dirai ce que tu es.” – Tell me what you eat and I will tell you what you are.
In an essay titled Concerning Spiritualism and Materialism, 1863/4, Ludwig Andreas Feuerbach wrote:
“Der Mensch ist, was er ißt.” – That translates into English as ‘man is what he eats’.
Before eating any meat, these are the questions to ask yourself:
- What is the location of origin?
- What type of environment was the animal raised in?
- Was the animal fed its natural diet?
- Was the packaged meat treated with anything?
At Porchetta Grill you can be assured that what you eat is the result of controlled processes (the local origin of the animal, the environment, the diet and finally our genuine way to produce the porchetta).


Volunteers will meet at the Feeding SD Sioux Falls distribution center to pack boxes of food to help feed children and familes who need food assistance.
Date: Friday, May 20, 2022
Time: 1pm - 4pm
Address: 4701 N Westport Ave, Sioux Falls, SD 57107
PDUs: 3 Volunteer PDUs
We look forward to seeing you on May 20.
|Cut off date||05-19-2022|


Mornin' peeps... *yawn*
What a slow Thursday morning it is today... I'm not really sure whether its because the lack of food a.k.a. morning coffee intake this morning (I'm attempting to fast today), the overdose of milky substance last night or the fact that I'm STILL recovering from downing too much good food on Labour Day 2 days ago. Ah... good ol' Labour Day. I must say I haven't had so much fun lazing about the house as last Tuesday...
Well my Labour Day makan-fest started earlier than most. Late Monday night I was busy in the kitchen experimenting on a new cupcake recipe that Mr. Hubster found -- Hostess Cupcakes. Its basically a chocolate cupcake with mascarpone cheese filling topped with chocolate glaze. The thing that got Mr. Hubster interested in the first place (he's not really a desserts fan, being a health-enthusiast and all) is the fact that these cupcakes are actually HEALTHY cupcakes. Yes, boys and girls... I kid you not. These are Gluten-Free cupcakes. Mr. Hubster was so excited for me to try this, he even helped me find the special flour it requires. And as usual, anything healthy or good for you is never cheap.. A box of 500g gluten-free flour costs almost RM20!! But for the sake of healthy-eating... we bought a box anyway. ;)
So I followed the recipe as best as I could, with a few tweaks here and there. I followed the recipe for the cake batter exactly, but for the filling, I substituted the mascarpone cheese with cream cheese simply because mascarpone is ridiculously expensive here. I also halved the measurements coz I'm super stingy with my cream cheese haha. As for the chocolate glaze, I used plain ol' butter instead of corn syrup. I figured it'll be less sweet that way anyway :)
Guilt-Free, Gluten-Free Hostess Cupcakes
So this is the result (well, the better looking ones at least haha). I managed to make about 20-odd cupcakes altogether. Even with the halved recipe for the filling, I had leftovers... so I used it to decorate the cupcakes by making psychedelic swirls on top of the chocolate glaze.
Come Labour Day morning, while I added the finishing touches to the cupcakes, Mr. Hubster was busy with the main course of the day: Grilled Lamb Chops & Chicken Chops and shitake mushroom-infused black pepper sauce. He is the masterchef of BBQ. I blame it on watching too much of Robert Rainford's License To Grill shows.. hehe. While I let the cupcakes chill, I started on the potato salad. But this is not the usual potato salad... its a Warm Baby Potato & Sausage Salad that I know my daughter loves. Only this time I cheated abit and put less sausages and added in an extra ingredient: Celery sticks! Masked in creamy sauce, none would be the wiser... *rubs hands with glee* ;p
Come lunchtime, we set the tables. We had a guest over so we brought out the good tableware. We even toasted some garlic butter baguettes to complete the meal. Everybody, my little family, mom, sisters and guest crammed our cosy little dining area and ate to our hearts' content. Even little Delea was enjoying the little gathering. We placed her baby chair right smack in the middle so she can get everybody's attention. Clearly both my kids are attention-hoggers. I wonder who they got that from hahaha.
Inside the cupcake...
Then came the much-awaited cupcakes. For everybody else, desserts has always been the highlight of almost every meal, but for me, I'm just curious what would be the response to these healthy cuppies. And the verdict -- a runaway success! Nobody even noticed the slightly different texture to the cake (it is slightly heavier with a tad wholemeal-ish taste.. to my tastebuds at least). Apart from that, the cakes turned out rich, moist and very chocolatey.The only improvement I need to make if I ever make these again would be to dig out a slightly bigger hole to pipe in more filling... hehe.
Full to the brim and sated by the yummy heavy meal, we decided to play a board game to avoid from falling asleep on super full stomachs. My sister brought out what could possibly be the most awesome board game ever created thus far: CRANIUM. For those who've never heard of it, this game is a cross of monopoly, charades, pictionary, win-lose-or-draw, trivial pursuit, scrambler and play-doh all in one. Add in funky little game pieces called humanoids and voila! Cranium. Not to toot my own horn, but me and Mr. Hubster happen to rock at this game, making it an instant favourite of ours. Not to mention the bucketfuls of side-aching laughter that ensues throughout the game... fun fun fun!
All in all, it was a really great laidback day for me and the clan. We wiped clean whatever grilled chops and salads at dinner. Altogether, that's 16 pieces of lamb chops, 8 pieces of chicken chops, a big bowl of potato salad, 2 whole baguettes, and almost 15 cupcakes finished in one day, feeding exactly 7 adults and 1 kid. A feast? I definitely think so. I most definitely wanna do this again and I recommend you do the same with your family too! ;)


- This event has passed.
2016/17 Senior Presentation Night
2017/04/07 @ 7:30 PM - 11:00 PM
Senior Presentation night is right around the corner. Come and support our major sponsor The Strathmore, on Friday the 7th of April for a 7.30pm start.
Cost will be $40 per head, with $6 Pints of Superdry available all night!
Buy tickets here: https://www.trybooking.com/PIUW
Entrée – Shared Platter of Angus Beef Burgers, Chicken Skewers, Salt & Pepper Squid and Meatballs.
Main – Choice of Stonegrill with Mushroom Sauce or Chicken Breast with Herb Cous Cous and Tomato and Chilli Glaze.
Desert – Chocolate Torte with hazelnut Gelato and Chocolate Sauce.


Nooha pistachio paste is a processed product which contains 99% high quality Iranian pistachio. Its different flavor and special features have made it desirable to be used in variety of applications in various industries including, confectionery, culinary, chocolate and the dairy industry. No thermal or chemical process have been involved in the production and processing of this product thus all the properties and its nutritional value are preserved. Moreover, the fat in this product is the pistachio nut fat which has no cholesterol.
Health License Number:42/10950


Posted on :Wednesday , 15th November 2017
Kenya will be one of the beneficiaries of a new Ksh 3 billion (US$280 million) undertaking, which will aim to increase incomes and improve food security of 30 million farming households.
This partnership has been named, ‘The Partnership for Inclusive Agricultural Transformation in Africa (PIATA), was launched at the 2017 African Green Revolution (AGRF) by four organiz. . .
Posted on :Tuesday , 14th November 2017
According to the latest Africa Agriculture Status Report, the African food market may be worth more than USD 1 trillion annually by 2030. Entrepreneurs and the free market will mainly propel this forward and develop Africa’s economic advancement through food production. Businesses too have opportunities to benefit from a swiftly developing food market.
Posted on :Monday , 6th November 2017
The Kenyan government has identified avocado and sweet potatoes as two very important crops for food security, proper nutrition and trade expansion.
These crops not only provide vital nutrients for good health, they could also fetc. . .
Posted on :Thursday , 2nd November 2017
Posted on :Tuesday , 24th October 2017
South Africa’s Pheli Wines is revolutionizing the wine industry in Africa today.
Please Write to us :


Day 1: We had first landed on Brunei. It was quiet, calm and not at all rowdy. Although it was similar to Singapore, it is not as developed yet. It was similar, but still different at the same time. That was our first impression of the majestic country.
To start our
journey, we first visited the Handicraft and Kain Tenunan centre. There
is where the finest quality fabric and pieces are created. With a very
meticulous process, fine and beautiful pieces are created. All of it are
created by scratch, thread by thread. The making of the fabrics is
extremely complicated, where the makers must do every step with razor
precision. But with the hard work and determination of the creators, it
is possible to produce such elegant works of art.
had a chance to try the local dishes here. Although the taste was quiet
similar to Malay cuisine in Singapore, it was still quite unique. The
flavours were a bit more merciful I might say than in Singapore where it
is more spicy and makes you break a sweat. To add, the most unique part
of Brunei's cuisine is the Ambuyat. It is basically sago. It also has a
certain way of eating it, where we would have to use chopsticks to grab
some of the Ambuyat as it is quite sticky.
well it is not that pleasant. It has not much flavour, but we had a
variety of dishes to choose from to eat with the Ambuyat. So, we chose
the dishes that we liked and added them. It really helped in spiking up
the flavour of it, and makes it taste nice.
Well, to conclude Day 1, it was definitely a new experience and a pleasant one at that.