Christi R. Suzanne - Writer
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‘The Dining Room’ restaurant & tearoom in the heart of Northampton.
Homemade soup of the day with warmed artisan bread.
Homemade quiche of the day with dressed side salad, coleslaw.
Applewood smoked ham, egg and chips.
Smoked Salmon salad with warm dill crushed potatoes, horseradish dressing, poached egg.
Baked Goats cheese rolled in hazelnuts on salad with butternut squash, beetroot and raspberry dressing.
Pan fried mushrooms in tarragon and wholegrain mustard cream sauce on toasted sourdough bread.
add crispy bacon £1
Side of twice cooked chips
Triple layered toasted -
All served with crisps, salad and homemade coleslaw
Smoked salmon and pickled cucumber cream cheese club sandwich
Bacon lettuce tomato and guacamole club sandwich
Brie, grape and cranberry club sandwich
cheese and tomato, wholegrain mustard mayonnaise club sandwich
add chips instead of crisps £1
Website by Rugby Web Design
The Dining Room
The Dining Room is situated in Northampton’s Cultural Quarter, just opposite Beckets Park.
We are located within The Charles Rennie Mackintosh House at 78 Derngate.
Take a LOOK INSIDE
78 Derngate is a multi award-


To include higher fiber fruits into your diet plan will primarily aid oneself to a much better-rounded diet plan. Most of us want for a lengthier, healthier life style and by adding some higher fiber fruits to your menu, you will have a much better chance of accomplishing this. It is not extensively recognized that a diet plan such as fiber rich food items and fruits can be utilized effectively by our bodies and also have excellent positive aspects for us in excess of time.
There are a lot of wellness organizations now trying to distribute the word about adding high fiber fruits to your diet program as nicely as consuming excellent items in basic for your human body to be at its complete best.
We can start off by finding out exactly how significantly higher fiber fruits we consume on a day-to-day foundation by looking at the info labels on the sides of packaged foods. Keep an eye Fruit Diet out for higher fiber fruits on the label as the great components labels can position out the healthier ingredients.
When it arrives to substantial fiber food items and their rewards, it is unhappy that so many people are even now ignorant to the excellent factors and this might just be a situation of becoming unaware, not caring or experience they do not have adequate time to put into practice this form of diet regime. It would be fair to say that there nonetheless are a great number of men and women that just will not realise the rewards of ingredient labels.
High fiber fruits particularly can be a fantastic add on to any healthier consuming strategy. When we mention large fiber fruits, these consist of fruits these kinds of as papaya, grapefruit, avocados, strawberries, kiwis and apricots. These fruits can be extremely tasty as properly as be additional important for your wellbeing.
The principal benefit Fruit Diet of ingesting these fruits is that they crystal clear out the digestive program for you. They also help other meals in discovering the best way through your digestive program along with generating the disposal of waste a lot more successful. Investigation demonstrates that the fiber might really properly be connected to aiding folks struggle illness such as diabetes and high cholesterol.
Some other fiber stuffed food groups like veggies and whole grains. Crops are said to be prosperous in fiber. And finally, including veggies in your everyday meals will give your physique additional fiber.
Breakfast is normally a great meal to pack total of fiber when you have foods like cereals and grains. Maintain in head the need to wash down your fiber meals with sufficient water to assist the digestive system and that to get the complete benefits you must routinely eat fiber meals every day.
Originally posted 2012-04-28 02:23:01.


Being in Yakitori Taisho made me feel like I was transported back to Japan. The scviree was friendly here, the portions generous, and other items on the menu looked intriguing. I ordered five skewers of pure deliciousness. I also loved the chicken gizzards and scallops wrapped in bacon. I’ll be back to try out the squid and kim chee paired with onions. Sounds tasty!
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The purpose of katescarlata.com and The Well Balanced FODMAPer blog are solely for guidance and enjoyment. The information included on this site is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before altering your diet, changing your exercise regimen, starting any new treatment or making changes to existing treatment.
Please note: NOT all recipes on The Well Balanced FODMAPer blog are low in FODMAPs. Those considered Low FODMAP will be noted on the recipe or mentioned as such in the blog post.
Frequently Asked Questions about FODMAPs
What does FODMAP stand for?
The term FODMAP is an acronym that stands for:
F- fermentable (creates gas)
O- oligosaccharides (a type of water soluble fiber found in wheat, onion, garlic and beans)
D- disaccharide (refers to lactose, a commonly malabsorbed sugar found in some dairy foods)
M- monosaccharide (refers to fructose, also known as fruit sugar found in apples, pears, honey and agave syrup.)
P- polyols (refers to sugar alcohols added to sugar free gum and mints and found naturally in pears, apples, cauliflower, mushrooms and stone fruits.)
The low FODMAP diet is a dietary approach to help manage symptoms of IBS. The low FODMAP diet is a learning diet. High FODMAP foods are removed from the diet for 2-6 weeks followed up with a challenge phase of the diet—where FODMAPs food sources are re-introduced one at a time to test individual tolerance to the specific FODMAPs. Ultimately, an individualized nutrition plan will be followed to control GI symptoms.
Is the low FODMAP diet a gluten free diet?
No, the low FODMAP diet is not a gluten free diet. The low FODMAP diet modifies small chain carbohydrates and gluten is a protein. Wheat, barley and rye contain the protein, gluten AND also contain fructans, a souce of FODMAP carbohydrates. The low FODMAP diet minimizes wheat, barley and rye so gluten intake will likely be minimized as well.
Is table sugar low FODMAP?
Sugar, known as sucrose, granulated sugar or table sugar is 50% glucose and 50% fructose. Sugar is not a FODMAP as it is well absorbed by most people. I recommend that sugar be limited to 1-2 tablespoons maximum per sitting. Limit sugar as it contains little nutrients and may lead to inflammation and poor health.
Is the low FODMAP diet a dairy free diet?
No it is not. The part of dairy that is modified on the low FODMAP diet is lactose. Lactose is found in cow, sheep and goat’s milk. Dairy foods that are allowed on the low FODMAP diet include butter which only contains a trace of lactose, small amounts of whipped cream, hard and/or aged cheeses (Cheddar, Swiss, Camembert, Feta, Brie), American and mozzarella are fairly low lactose too and can be included in your low FODMAP diet. Wet cheeses such as cottage cheese and ricotta, ice cream, yogurt and custard should be avoided during your low FODMAP elimination diet as they contain higher amounts of lactose.
Does chicken, pork or beef contain FODMAPs?
These protein rich foods contain no carbohydrates, therefore, would not be a source of FODMAPs. Shellfish, fish and eggs are also suitable protein sources on the low FODMAP diet. Of course, read labels and avoid products with added wheat, onion, garlic or other hidden FODMAP ingredients.
What are some common sources of hidden FODMAPs?
FODMAPs can lurk in many manufactured foods such as: marinara sauce (onions & garlic), chicken, beef or turkey stock (onions), salad dressings (onion & garlic), granola bars (agave syrup, honey, chicory root extract) and gluten free flour blends (some contain bean flours such as garbanzo, soybean etc.)
Be on the look out for the term natural flavors in savory foods—which can be onion and garlic in disguise!
Even supplements may have hidden FODMAPs avoid those with added mannitol, sorbitol or inulin (chicory root).
When you remove garlic and onion from the diet, you lose the entire flavor in the food! How do I flavor my recipes without adding FODMAPs?
To add flavor, try sautéing onion or garlic in oil for a few minutes over low heat. The water-soluble FODMAPs in the garlic and onion will not leach into the oil—but the flavor of the oil will enhance your recipes. Remove the onion and garlic and use this flavor-filled oil. Oil created at home—should be refrigerated and used with in one week. Commercial varieties can be stored as directed on the bottle.
Soy sauce, most mustards, lemon and lime zest or juice, distilled vinegars all add nice flavor without FODMAPs.
Will cooking lower FODMAPs content so they are better tolerated?
This is an area needed research. Fructans and GOS are water-soluble fibers so the theory that some of these FODMAPs may leach out into the cooking water may hold true. Certainly, canned legumes have less FODMAPs than dried legumes that have been minimally soaked. But we are not quite sure how much FODMAPs would be altered during cooking at this time, so for now, select low FODMAP foods to prepare your meals!
Why are some dried fruits listed as high FODMAP when the fresh fruit is low FODMAP?
Good question! When drying fruit, you will concentrate the amount of FODMAPs in the fruit. So this can up the fructose quantity. But some dried fruits have fructans while the raw version of the same fruit does not! The reason dried fruits had fructans is unknown. Perhaps some type of chemical change occurs during the drying process. In general, dried fruit should be limited to 1 tablespoon per sitting of dried cranberries or raisins while on the low FODMAP diet.
I have heard that sourdough bread is better tolerated. Is this true?
Yeasts in the sourdough culture may lower the fructans when the sourdough bread is fermented in the active yeast cultures. I have found many of my clients can tolerate white sourdough bread.
I know whole soybeans are a source of FODMAPs. Is soy lecithin or soybean oil a source of FODMAPs?
Soy lecithin and soybean oils are not sources of FODMAPs. Whole mature soybeans, soy flour or whole soybeans in soy milk would not be suitable on the low FODMAP diet.
High fructose corn syrup is not allowed on the low FODMAP diet. What about regular corn syrup?
High fructose corn syrup has an excess amount of fructose making it a source of FODMAPs so it’s not allowed on the low FODMAP diet. Regular plain corn syrup is somewhat of a grey area. Although it should be suitable on the low FODMAP diet there appears to be different varieties and we are not sure which varieties are added to different foods. Corn syrup is found in many foods in the US and many of these food items are well tolerated. For now, I allow regular corn syrup on the low FODMAP diet. But, I encourage my patients to use foods that contain regular corn syrup in moderation.


By Liz Palika
My Perfect Pet, Poway, CA 1-858-486-6500 www.myperfectpet.net
Disclaimer: I have no association with My Perfect Pet and have received no compensation from them.
Regular readers know I’ve been studying nutrition and dog foods for many years. The huge recalls of 2006/2007 were certainly a turning point for me and convinced me that the pet food industry had some problems. Let’s just say, some people/companies/corporations didn’t have our pets’ health in mind when they created their products.
When one of my dogs was diagnosed with a congenital illness, I discovered The Honest Kitchen’s foods. These foods supported her health nutritionally so that even though there was no cure for her illness, she was able to live a long life. I continue to feed The Honest Kitchen’s foods today because they are excellent foods and I enjoy the company’s ethics and business philosophies – a rarity today.
I continue to study nutrition and watch dog foods and dog food companies. Not only are companies bought out by corporations on a regular basis but recipes and formulas change. Recalls also continue to happen with pets suffering from bad ingredients or contaminated foods.
The industry doesn’t have many bright hopeful moments but a new company out of Poway, CA (San Diego county) appears to be one. My Perfect Pet makes cooked frozen dog foods. The foods are in bar form that need to be thawed before feeding.
The phrase that the company uses to describe the foods is, “Lightly cooked.” This is apparently used to differentiate their foods from kibbled or canned foods that are cooked at much higher temperatures. These high temperatures can destroy nutrients while the lower temperatures that My Perfect Pet uses maintain nutrients yet destroy bacterial contamination that could potentially be in the ingredients. Cooking at lower temperatures can also help make the ingredients more digestible.
There are several recipes. One, Boomer’s Blend, contains chicken (skinless breast and thigh), beef (London broil and brisket), whole sweet potato, whole grain brown rice, whole egg, beef liver, organic safflower oil, natural calcium, organic flaxseed oil, and other ingredients that supply oils, vitamins, and minerals.
Another recipe is Hunter’s Blend. This is a cereal grain free recipe that contains turkey (skinless white), chicken (skinless thigh), whole sweet potato, salmon, spinach, chicken liver, and other ingredients.
There appears to be a focus on using whole foods (versus food parts) in the recipes so that more complete nutrition is provided. For example, in many dog foods the egg ingredient is listed as dried egg product. This often means the eggs parts are the leftover from another recipe. My Perfect Pet uses whole cooked eggs with the shell removed. The company states, “While the shell is relatively high in calcium, they can be abrasive to the more delicate digestive tracts and so are never included in our products.”
While looking at the guaranteed analysis on the packaging of the food, you might think that the foods are low in protein and fat. Many of the foods show on the label that they contain 11 to 12% protein and 6 to 7% fat. Compared to most dry kibble foods, this is low. However, these foods have a moisture content that can be compared to canned foods. So if the dry matter content of the foods is figured out, the figures change. Looking at the Hunter’s Blend food, the dry matter protein basis is 37% and fat is 20%. These are comparable to many other high quality foods.
Overall, I really like the My Perfect Pet foods. The foods are of good quality, the ingredients appear to be of good quality, and the processing helps the foods retain essential nutrients. The company’s website is informative. Plus, my dogs eagerly ate the foods.
I had a problem with the foods, though. I’m not used to dealing with frozen foods. The foods need to be thawed before feeding so at each meal, the next meal’s bars need to be moved from the freezer to the refrigerator. Because I’m not used to doing that, invariably I would go to feed the dogs and the bars would be frozen. But this isn’t a problem with the food; it’s my issue. I’m sure that if I fed the food regularly I would develop the habit.
The cost of the food might be prohibitive for many dog owners. I compared costs for a 50 pound dog (as my Australian Shepherds average 50 pounds) for one day. The My Perfect Pet foods were significantly more expensive than The Honest Kitchen’s Keen. If I were to feed all three of my dogs the My Perfect Pet foods, it would be an expense that would need to be considered.


Growing up British, there was always a cup of tea within reach – yes the stereotypes are true, and I’m 100% okay with that! During the hot summer months I love to make iced tea, but let’s be honest, sometimes you just need something a little stronger. This recipe is as refreshing as it is calming; the mix of flavours between the earl grey tea and lavender is divine and delicious. It requires some planning ahead, but you can make enough to use at a later date as it will keep. Make this cocktail as sweet as you like, depending on your taste buds with a simple syrup that is just that… simple.
Iced Earl Grey Tea
2-3 additional Earl Grey Tea Bags for infusing vodka
2-3 cups of vodka – (make as much as you like as it will keep)
2 tbsp. of fresh culinary lavender (removed from stems)
3/4 cup of sugar
3/4 cup of water
Earl Grey tea – make and chill in the refrigerator
Directions for Simple Syrup
(It’s easy to make and perfect for cocktails and cold drinks of any kind, as the sugar is already dissolved so you spend more time drinking and less time stirring).
In a small sauce pot, bring lavender, sugar, and water to a boil. Let it simmer until the sugar is completely dissolved. Let it cool and strain out the lavender.
Directions to make Early Grey Vodka
To infuse the vodka, pour the vodka of choice into an airtight container; add 3-4 earl grey tea bags and let it mash for 6-24 hours (don’t go longer as it will take on a bitter taste). Taste as you go; depending how much of a vodka taste you like will determine how long you keep the tea bags in the vodka. Remove tea bags and pour back into the bottle or decanter. (Tip – for a party or event, remove label and add a little hanging sign like this one).
Directions to make this delicious cocktail
Pour 2 ounces of infused earl grey vodka to 1/2 cup of chilled ice tea, stir in lavender simple syrup to taste. Top with ice and use one stem of lavender for a natural stir stick.
This recipe does require a bit of prep but the simple syrup can be kept for up to a month and enjoyed in many beverages, such as coffee!


One of the best things about living in the Upper North Shore are the many options for dining out. With some wonderful independent cafes and restaurants, you don’t need to travel far to find a great meal out.
Here are some to look out out for if you are new to the area, equally suitable for a weekend breakfast or a quick coffee.
Monday Morning Cafe
An inviting destination at any time of week, this quaint, kid-friendly cafe is set in an old house and has a lovely courtyard. Located right across the road from Thornleigh train station.
86 The Esplanade, Thornleigh
(02) 9484 2554
Curl the Whisker Cafe
Also close to Thornleigh train station, this is another quirky cafe with homely interiors and delicious food – be sure to try their big breakfast if you’re hungry.
4 Station St, Thornleigh
(02) 9484 3869
Ryan’s Gourmet Kitchen
Tucked away in Westeigh Village, this gem of a restaurant is open for breakfast, lunch and dinner. Owner Ryan Crawford saw a gap in the market for a BYO gourmet restaurant that people in the local area could come to, enjoy a meal, then walk home afterwards – and since opening he has received rave reviews. Expect everything from homemade scones with clotted cream to Sydney rock oysters.
4-8 Eucalyptus Dr, Westleigh
(02) 9481 9072
With lots of hanging greenery and subway tiling, this is a stylish cafe with some appealing options for breakfast and lunch including wraps, salads and burgers, and excellent coffee when you are shopping at Pennant Hills Market Place.
Shop 11 Pennant Hills Market Place
4-10 Hillcrest Rd, Pennant Hills
(02) 9484 0111
Pennant Hills Cafe
High tea, delicious salads and an all-day breakfast make this local cafe a sure winner for a meal out in Pennant Hills. Popular with locals and families, it’s a reliable cafe with a straightforward menu that has something for everyone.
9/7 Hillcrest Rd, Pennant Hills NSW
(02) 9980 9901
A lovely cafe close to the train station. You can either sit down for breakfast with a newspaper, or head to the park across the road with a takeaway coffee.
72 Yarrara Rd, Pennant Hills
(02) 9481 8737
This is another of the area’s hidden gems and has received star reviews since chef and owner Shiva Frost opened in 2015. Conveniently located across the road from Normanhurst train station, this smart eatery has lots of tempting options for a special weekend breakfast. Choose from burritos, waffles and French toast and much more. Lunch is also recommended here, with delicious burgers, fish and chips and tacos.
38 Denman Parade, Normanhurst
(02) 9489 2330
The Butcher’s Block
With its shady, tree-lined streets, buzzing cafes and charming independent shops, Wahroonga is the perfect destination for an indulgent weekend morning. Good coffee, freshly baked muffins and hearty brunch dishes served up in generous portions make The Butcher’s Block a good choice for fuelling up prior to a wander around the village. With a rustic dining room and a shady alfresco area, it’s also lovely for a weekend lunch.
15-17 Redleaf Avenue
(02) 9487 8136
Set in a beautiful heritage building by Wahroonga Park, with chef Stewart Wallace at the helm, Cafe Patina serves modern Australian cafe food, cooked with care from locally sourced ingredients.
64 Coonanbarra Road
(02) 9489 0980
Get in touch
As a local who lives here with my family, I am always happy to discuss the many great places and happenings in this area, which I know and love.
Whether you are moving within the area, downsizing, or new to the beautiful Upper North Shore – please do get in touch. I look forward to speaking to you about any aspect of buying, selling or just living in this area.


Here at Donabate Golf Club Restaurant we source the highest quality fresh ingredients to make all our dishes to bring you Farm to Table mouth watering dishes.
We strive to impress each and everyone of our customers old and new.
If you have any Special Occasions coming up why not give us a call for a no obligation quote we can cater to all budgets and to all requirements.
Telephone: +353 (0)1 843 6346
Our Restaurant is wheelchair accessible with a lift to the first floor where you can admire the panoramic views of our golf course.


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Chopped lettuce with, tomatoes, cucumbers, feta cheese, kalamata olives, and greek dressing.
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Includes: Rice, Pita Bread, Toppings, and our sauces
Includes: Rice, Pita Bread, Toppings, and our sauces.
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Includes: Hummus, Baba Ghanoush, Rice, Pita Bread, Toppings, and our sauces.
A bowl consisting of a choice of one protein and one base per person, including drink and dessert.
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Cold Bottled Beverages.


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Before I get started with today's post, I want to apologize to those of you who get my blog through email. Some of you may have received an old blog post yesterday by mistake. I'm making some changes in my blog and I must have, somehow, sent that out. One of the changes I've made is to add labels. On the lower right sidebar, you will find a box with keyword search topics; just click on a topic you are interested in and it will generate a list of all of the posts that contain that particular subject. Thanks for sticking with me while I make some improvements. Hopefully, there won't be too many more hiccups.
One of the changes I'll be making is to post every Friday. Foodie Friday's will be about simple, healthy meal and snack ideas. I know how hard it is to put a healthy meal on the table. Afternoons and evenings are the worst time of day for me. By then, I'm usually very fatigued and in a lot of pain. So, the last thing I feel like doing is cooking an elaborate meal. I'll share some meal planning and grocery shopping tips, along with recipes for every meal.
Today, I want to share some of the items I like to keep on hand for quick meals. These suggestions are for those days when you feel too bad to cook. To be honest, some of these may not be the healthiest, but they do have some nutritional value. Paired with some fruit or a vegetable, they can be a part of a healthy or at least a semi-healthy meal. You probably wouldn't want to serve some of these things every day, but with proper planning, you shouldn't have to.
1. Eggs- Eggs are versatile, healthy and not that expensive. You can boil a half a dozen, or more if you'd use them, at the beginning of the week. You can eat them for a quick breakfast, or put them on a salad. Also, you can scramble a big batch and throw in some bell peppers, cheese, onions, etc. for quick burritos for meals or snacks for the week.
2. Canned beans-I love the fat-free canned refried beans. I'll heat them up and add some cheese and
3. Nut butter-I can no longer eat peanut butter as I developed an allergy to it a while back. But, I discovered Sunbutter, and I love it! There are other kinds of nut butters out there, if you are unable to eat one kind, you can probably find one that you can eat. I eat Sunbutter on whole wheat bread for breakfast almost every morning. Nut butters are good on fruits and vegetables making them a great snack, or an addition to any meal.
4. Pasta- Pasta is good plain or with sauce, you can add cheese or meat; the possibilities are endless. If you eat gluten free, there are gluten free kinds of pasta available. There are also whole wheat types, too. I like the quick cooking versions that are available.
5. Cheese- I'm not much of a cheese eater. My kids make fun of me because I won't eat a piece of cheese by itself. I'll eat it on a burger, not on a cold sandwich, though. I'll eat cheese if it's in a casserole, too. Regardless of my lack of love for cheese, I do realize it has some nutritional value. It's a quick source of protein that, with some heat, a little butter, and some bread, can be turned into the magical grilled cheese sandwich of your childhood.
6. Turkey Crumbles-No, I'm not getting paid to mention Jimmy Dean's Turkey Crumbles. But, I like them enough that I wanted to include them here. They aren't cheap, but I can usually find them on sale for about $3.50 a bag. That's when I stock up. If you're not familiar with them, they are fully cooked turkey sausage crumbled up. I am trying to incorporate turkey into our diet more, and this is an easy way to do that. To be honest, I wasn't sure if I'd like them, but I do. I can't tell the difference between the turkey and the pork kind of sausage. I add them to scrambled eggs or use them in casseroles or on a pizza.
7. Potatoes-We keep baking potatoes around for an easy potato bar.
8. Freezer meals-This will be a future blog post. If you aren't familiar with the concept, freezer meals are complete meals that you prepare ahead of time. When mealtime comes, all you need to do is thaw them out and cook according to directions. Because you have to take the time to thaw them out, they may not seem that quick; but, if you use your microwave, they are as easy as any other quick meal.
I hope I've given you some ideas. I'm sure you have some go-to meals that you enjoy. Please feel free to share them in the comments. I look forward to getting some new ideas.


From a tiny plant plant to a full-grown hot pepper, we monitor our peppers 24/7. With the help of our advanced equipment, extensive experience and biological natural enemies, we grow our peppers with passion.
Hot pepper king grows hot peppers throughout the year. The harvest season runs from April to December. There are no less than 220,000 stems in our greenhouses, each of which receiving our fullest attention. During the season, our motivated team harvests daily.
The pollination process is carried out by our bumblebees. They are hard working and loyal ‘staff members’ of which we are very careful. This means that the protection of our plants is as biological as possible. For example, we use natural enemies of certain insects in order to prevent plagues. Also, we use fungi as a countermeasure towards other fungi. All this combined creates a natural balance in which plants, bumblebees and humans can thrive.
We produce 19 million peppers on average a year. This means that we could provide all the inhabitants of New Orleans with a weekly pepper for a whole year.
The Cayenne pepper is named after the capital of French-Guiana (Cayenne)
The pungency (spicy heat) of a pepper is measured by the Scoville scale. This scale ranges from zero to 16 million. For example, the hottest pepper in the world (the Carolina Reaper) has an average value of 1.5 million. This pepper is a real badass.
The hot pepper is a ideal condiment for delicious recipes like red pepper soup or a spicy roasted pepper frittata. For these and more recipes, head over to the Hot Pepper Shop.
In order to offer high quality products, we collaborate with several recognized and experienced companies within the horticulture industry.


There’s nothing quite like the smell of freshly ground coffee wafting through your home. Nothing, that is, except the taste of your favorite brew. Whether you enjoy your coffee at home or while traveling, having a quality grinder is essential for producing the best flavor from your beans. Grinding your own beans has several benefits: It helps preserve freshness by reducing moisture and oils that can go rancid quickly. Grinding also increases surface area so you get more aroma and flavor from your beans when brewing. And finally, grinding helps you get the most out of your favorite bean with a consistency that makes for an even and efficient brew process. There are many different types of grinders on the market today, but not all are created equal. Here are some things to consider before making your purchase.


Welcome to Reduce Waste Wednesday! This series will be taking the place of Travel Thursday in 2019. Every other Wednesday I’ll be sharing a post on sustainability. The first few will focus on ways to reduce different types of waste, then I’ll be branching out from there.
First up, food packaging waste…
What is food packaging waste?
Food packaging waste is any material – plastic, foil, cardboard, paper, etc. – that houses food. One of my favorite examples is the plastic carton milk comes in. This is a classic example of a household staple that almost exclusively comes in a one-time use container. Other examples include, the plastic container strawberries or blueberries come in, canned beans, individually wrapped snacks, plastic jars of peanut butter, the paper that surrounds butter, the list is endless.
What Can We Do About It?
Food packaging was not on my radar for a long time. Too long, honestly. However, now that I am aware, I am obsessed with reducing my food packing waste. In fact, it was one of my five New Years resolutions. I am fascinated with ways to eliminate food packaging waste. I view it as a challenge of sorts. How can I creatively find ways to eliminate food waste but still buy the foods I want to eat?
Moving towards a sustainable life is a journey. Taking steps to reducing my food packaging waste was one of my first steps. I have found it to be easier than other aspects of sustainability. I’m going to share eight tips to reducing food packaging waste. These are tips I have found useful over the last year and I now practice them on a daily basis. Without further ado, let’s hop into the post…
Buy in bulk
You have probably heard this one before, but I promise, it’s true. Buying foods in bulk is a great way to reduce food packaging waste by a lot. There are two ways to approach this. My favorite way to do this is: visiting my local health food store or market and purchase grains, beans, nuts, dried fruits, etc. from the bulk bins. I bring my own bulk bags to further reduce my waste and not use the plastic bags that are typically provided.
I may or may have not a spreadsheet comparing bulk prices from all the health food stores in my area. Ok, I do and I can tell you purchasing in bulk is almost always cheaper. It is definitely cheaper when it comes to beans, grains, and flours and 90% of the time it is cheaper for nuts, seeds, and dried fruit as well. If you are on a budget ( like me ) and want organic foods but don’t love the organic pricers, shopping in bulk is the way to go.
Pro tip: Write the bulk code on a sheet of paper or in a note in your phone and skip the sticker or wire tie for the bag.
Invest in Produce Bags
You know those clear plastic bags you see in the produce section of grocery stores? Yeah, I have a solution to eliminate those from your life. Enter produce bags – reusable cloth draw string bags that take the place of the plastic bags. I have mesh bags for things like greens, carrots, and mushrooms and cloth and string ones for potatoes, onions, peppers, and avocados. They are a great, relatively cheap option for completely eliminating plastic bags from your grocery shopping trips. I recommend investing in a combination of five to ten produce bags and giving them a try. I have a feel you will love them and go back for more.
Pro tip: Cloth produce bags can double as bulk bags for your grains and beans.
Buy Products Sold in Recyclable Containers
I buy ketchup in a glass bottle. It’s true, I pay more than I should for unsweetened, 100% organic, local ketchup. I made the decision, I absolutely cannot live without ketchup and so in order to keep my food packaging waste at an all time low- I choose to spend more and buy ketchup in a container I know will be recycled. This is not a choice everyone needs to make, but I recommend looking at the products you purchase on a regular basis and ask yourself: Does this product come in a recyclable container? If so, am I willing to switch to that brand which may taste different, cost more (or less) in order to reduce my food packaging waste. This is an individual choice.
I can tell you not every product I purchase has a sustainable alternative. Take almond milk for example. Almond milk is typically sold in cardboard containers. I do not have the option to recycle these containers where I live. Each week at the grocery store I make the decision if I want to purchase almond milk this week or skip a week. True story: I made my own almond milk for about 6 months while living in San Diego. I wish I still did this. It was incredibly expensive compared to purchasing it pre-made and I decided to just cut back on my almond milk consumption rather than making my own.
Sustainability involves making decisions based on your values, desires, and budget. It’s no easy task moving from a world that is overwhelmed with consumerism and waste to a life of eco-friendly recyclables. My biggest tip is to take your time. Go at your own pace and do what you can to make a difference. It’s all about priorities and trade-offs.
When In Doubt…Make It Yourself
Cooking something from scratch can typically solve your food waste dilemmas. Take the almond milk example, I cannot find a way to recycle the container almond milk comes in. However, I produce zero waste when I make it myself. Boom. Done.
It’s not always this easy, but I recommend thinking this way to get yourself in the habit of considering zero waste options. Some of my favorite things to make that produce zero waste: hummus, pesto, granola, and my newest obsession granola bars. Before I purchase something at the grocery store I ask myself: Can I make this myself to produce zero waste? What is the cost difference? More times than not, it is cheaper to make it myself than purchasing it pre-made. That’s a win-win in my book. I do want to acknowledge this is not feasible for everyone and making things from scratch takes times that not everyone may have. If you are short on time, make something from scratch one week and purchase it pre-made the next week as a way to compromise. True story: I made homemade hummus every other week for a few months and then found a recipe I loved and have not bought pre-made hummus since.
Keep Extra Containers On Hand
I will a full post (coming soon) on how to eliminate take-out containers, but I’ll give you a little sneak peak. Keep extra reusable containers in your car, purse, diaper bag, what have you – you never know when you will need to store food and you want to have something reusable on hand. Now you may be thinking, there’s no way I’m carrying around a Mason jar or big piece of tupperware with me at all times. I feel you on that, but I can offer a solution…
Stasher Bags. They have become my newest obsession and they will be yours as well. I keep a sandwich size Stasher Bag with a piece of Bees Wrap with me. Between the two I can sustainably store just about anything. I most commonly use these for an impromptu Starbucks bagel. I pop it in my Stasher Bag and I’m good to go. More on take-out containers coming soon!
That’s it folks, my list of ways to eliminate food package waste from your life. As I mentioned before, the journey to sustainability and zero waste is is just that – a journey. It takes time to evolve your lifestyle into something that works for you. My biggest piece of advice is: take your time and go at your own pace. The goal is to make this a permanent liestyle change. If you rush into things and change too many habits at the same time, it’s unlikely the habits will stick. And don’t forget, every little bit helps!


For those time when the wanders to something satisfyingly tangy with a touch of sweet. Keto, low-carb and fantastic.
6 medium to large tangerines peeled and deseeded
juice of one lemon
250g Blyss Monkfruit Icing
200g Blyss Monkfruit Sweetener
1.5 cups (200g) blanched almond flour
1 tsp baking powder
2 tbs salted butter
200g cream cheese
100g greek yoghurt
2 tbs Blyss Monkfruit icing sweetener
Cook the peeled and deseeded tangerines with 200g of Blyss Monkfruit Sweetener in granular form, stirring continuously to prevent burning. Stop cooking when the liquid is reduced to a third and the flesh is pulpy. About 15 min.
Heat oven to 180 degrees C or 350 F.
Whisk the 4 eggs with the Blyss Icing Sweetener till fluffy and light. Add the baking powder, softened butter and almond flour and blend.
Pour into 9 inch silicon baking pan (we like the round one) and bake for 1 to 1.5hrs. It is done when a stick passes through it clean.
Whip the softened cream cheese with yoghurt and Blyss Monkfruit icing and use it as icing on the cake or as a serving topping.
Use the liquid from the cooked tangerines to dribble over the cake – if you like, you can add a teaspoon of rum to the mixture for a lovely liquor flavour.
Sift Blyss icing sugar over this over the cake and enjoy. Best with a cup of Earl Grey tea.


At ninety degrees plus the weather is quite unseasonable and I’m having a hard time getting into the spirit of the season. When I stopped at a popular local farm stand yesterday, I couldn’t help but thinking the apple cider, dried corn sprays and pumpkins were looking a little “unseasonable”. So I bought a relatively small pumpkin and turned on the air conditioner while I made one of my favorite Fall soups.
- 2 lbs. peeled, seeded and de-pithed pumpkin cut into two inch chunks
- One large yellow onion, peeled and cut into quarters
- One head of garlic, outer skin removed
- One large apple, peeled and cored, cut in half
- 2 large hatch chilies, seeded
- 5T olive oil
- 3 cups vegetable or chicken stock
- juice of one lemon
- 2 t cumin
- salt and pepper
Preheat the oven to 375. Place vegetables and apple in a large roasting pan and add 4T olive oil and salt. Toss to coat and bake for a half hour. At this point remove the head of garlic (if it is soft) and bake for 30-40 minutes more or until vegetables are soft and begin to caramelize. Remove the skins from the garlic and the chilies.. Chop the pumpkin, onions and apple into 1/2′ pieces
Put the reserved 1T of olive oil in large soup pot and heat until barely shimmering add cumin. When the fragrance of the cumin becomes evident, add the stock to the pan. Simmer for five minutes and add the chopped vegetables and apple. Puree everything with an immersion blender. Simmer for twenty minutes- then add the lemon juice, adjust salt and add pepper.
Serve with crusty bread- in the spirit of Fall.
Kaffir Lime Leaves
- 24 parts Cadmium Yellow
- 8 part Ultramarine Blue
- 1 part Fuchsia
By now…you are probably aware of the possible dangers of letting Lindly loose in an area of food shopping opportunities. There is the possibility of disorientation, the lure of fragrant herbs, the lust for succulence, the search for the unusual, and the definitive infinite possibilities of location.
Either everyone was extremely hungry, in a flexible mood or caught unawares Saturday afternoon. Across the street from the Philadelphia convention center is the Redding Market. It’s a hybrid of sorts – not quite a food court, not quite a farmers market…rather a dizzying array reflective of the current diversity of cuisines in America. Philly cheese steaks next to Thai noodles across the aisle from handcrafted Amish cheeses, lit by the neon lights of the beer garden, reflected in the cases of German sausages.
On my way to my pita sandwich, yards of turkey necks, unsmoked bacon, dungeness crabs, handcrafted goat cheeses, fresh baked pretzels and hand tossed pizzas flashed NCMR or no current means of refrigeration.
What did register were small Styrofoam trays of fresh Kaffir lime leaves-the distinctive fresh herb that ads the counterpoint in Thai cooking to the saltiness of the fish sauce, the joy of fresh lime juice, the depth of palm sugar, the fragrant background of galanga, the silkiness of straw mushrooms, the subtle nuttiness of the coconut milk…one of my favorite soups is constructed in four layers.
Kaffir Lime Soup
- Layer one:2 stalks lemon grass- smashed, 2-3 inch segment of fresh galanga (or ginger) smashed- add to 3 cups water in large soup pot, bring to boil and simmer twenty minutes
- Layer two:add one small onion-sliced and quartered ¼ inch thick, 4 kaffir lime leaves- slivered, three bird chilies slivered- simmer three minutes
- Layer three: three cups coconut milk, 4-6Thbs. Fish sauce, 2Tbs. Lime juice. 1-2 Tbs. palm sugar and 2 cups fresh sliced mushroom and/or can of drained straw mushroom tops sugar-bring to boil and taste…if needed add more palm sugar or fresh lime juice.Your choice: add pound diced firm tofu, half pound peeled large shrimp, a dozen mussels, four crab legs, 1/4 pound slivered chicken breast, small bundle Rice noodles…all, some or none- simmer three minutes
- Layer four:check seasoning…mouth feel should be broad and balanced-decide to add fish sauce, white pepper, lime juice, palm sugar, nothing? Bless the soup and top with a half cup thinly sliced scallions and a half cup of f fresh coriander cut into an elegant chiffonade. For those that enjoy the endorphins pass a small dish of chopped bird chilies around the table.
Still to come…why I bought the fresh curry leaves or what would be the infusion confusion…


Benefits of fruits and vegetables
They are various benefits of fruits and vegetables. Fruits and vegetables a promoted worldwide by different health agencies as health. It is often recommended as part of a healthy eating plan and balanced diet. They are a great source of vitamins and minerals and provide the body with phytochemicals which serve as antioxidants, anti-inflammatory agents and phytoestrogens.
They vary greatly in energy and nutrient and supply dietary fiber. Taking a good amount of fiber has been linked to having lower incidence of cardiovascular disease and obesity.
List of fruits and vegetables
In this picture are the list of fruits and vegetables and their images.
List of fruits
Examples of fruits include
List of vegetables
Examples of vegetables include
Lists of purple fruits and vegetables
- Acai berries
- Egg plant
- Purple carrots
- Passion fruit
- Purple asparagus
- Purple cauliflower
- Purple cabbage
- Redbor kale
- Purple star apple
Storage for fruits and vegetables
You can store foods by
How to wash/clean fruits and vegetables
- Wash and scrub under running water.
- Soap and detergents are not recommended for washing fruits and vegetables.
- Cut out damaged, bruised and rotten parts.
- Wipe and drug fruits and vegetables with clean paper towels.
How many fruits and vegetables a day should you have a day?
Everyone including children should have 5 portions of different fruits and vegetables a day.
Which fruits and vegetables contain vitamin C?
Berries such as strawberry, raspberry etc.
All citrus fruits such as oranges lemons, limes etc.
Which fruits and vegetables contain vitamin D?
Which fruits and vegetables are rich in iron?
Dark green leafy vegetables e.g.
What fruits and vegetables are high in potassium?
What is the difference between fruits and vegetables?
The difference between fruits and vegetable could be either from the botanical or culinary point of view.
From the botanists’ point of view, fruits and vegetables differ according to the part of the plant it develops from. Fruits are something that develops from the ovary of a flowering or as something from the part of a plant that contains the seeds while any other part of the plant is thought to be vegetables. So, things like the roots, stems and leaves of the plant are all considered vegetables.
From the culinary point of view, fruits and vegetables differ according to their taste. Fruits are sweet while vegetables are savoury in taste hence while fruits are used in desserts, vegetables are either eaten as part of a meal or as a main meal.
What fruits and vegetables are high in fiber?
Vegetables that are dark coloured e.g. Generally speaking, the darker the colour of the vegetable, the higher the fiber content
What fruits and vegetables are low in carbs?
Low carb fruits include:
Low carb vegetables include:
What fruits and vegetables are high in protein?
Fruits high in protein
Vegetables high in protein
Beans (most types)
Spelt and Teff
Which fruits and vegetables have vitamin b12?
Fruits and vegetables are not usually a good source of vitamin b12 but you can read about foods with vitamin b12.
About the author
Nwasom is a pharmacy graduate and a pharmacist currently practising in the United Kingdom. I have great experience communicating with patients and their family as gained through working as a pharmacist in both the hospital and community pharmacy sector. I love writing so it was a natural thing to try and pass medical and health information on through writing.


Jumping spider slings begin to eat at age i2, when they leave the nest. They should be fed a diet of Melangoster fruit flies, at least 3 to 5 flies every other day.
At i4 slings can be introduced to their first try at larger prey. Hydei fruit flies are a little bit larger than Melangoster and are a great first step. Next, the smallest of mealworm larvae and pinhead crickets can be introduced along with fly spikes and small roaches. Be sure not to offer too large or too intimidating of prey when beginning to introduce your jumping spider to new feeder insects.
Jumping Spiders love to suck down the nectar from fruits like watermelon, strawberries, grapes & mangoes. The sugar is a sweet treat and will give your jumper a little boost of energy. This is a great snack for post molt and senior & dehydrated spoods.
Our fruit flies cultured in condiment bottles have changed the game for fruit fly feeding. If you're adopting a sling from us, these are a must have and are a part of our Sling Starter Packs.


Saint Paul Nutrition Services will be providing free meal boxes for interested CPA students during our period of temporary Distance Learning. Each meal box contains five breakfasts and five lunches. Families must click here to pre-register by noon on Wednesday to pick up their meal boxes on Friday. You only need to register once to pick up meals for both weeks. Meal boxes will only be available for currently enrolled students. Students do not need to be present when meals are picked up.
PICK UP INFORMATION:
Friday 1/21 and Friday 1/28, 10am-noon
SPPS Education and Operations Services
1930 Como Avenue
Saint Paul, MN 55108
Go to the east side of the building and follow the meal pick up signs.
Make sure you pre-register by Wednesday at noon to pick up meals on Friday!


After last week’s in-depth post on eating real food, why dieting doesn’t work and what to do instead – I wanted to follow up with something simple and practical.
I love digging into the science, and I love mindset stuff – but it means little until you back it up with action. And I’m a huge fan of small, simple actions that will create change – because that’s how you get momentum.
One of the easiest ways of improving your diet is to swap certain items you use in cooking.
This process of swapping ingredients over can take a bit of trial and error, and some time to discover what will stick versus what feels like more hassle than it’s worth.
I don’t have much tolerance for things that taste like feet, so if I can tolerate a swap then the odds are you can too. Most of the ingredients I list below taste just as good as what you’re swapping them for – or in many cases, taste better!
I’m vegetarian but not vegan, so one or two of my swaps below won’t be suitable for vegans. Also my aim is not to become gluten-free, although the flours and breads I recommend are lower in gluten – which I believe is a good thing.
I haven’t included buying organic in the list below, but if you have a limited budget and would like to buy more organic fruit and vegetables – have a look at the Dirty Dozen and Clean 15. The Dirty Dozen are crops which absorb a greater amount of pesticides, so you should prioritise buying these organic. The Clean 15 are least affected by pesticides.
So, here are my top ten cupboard swaps. They are easy to find, you’ll have heard of most of them, and they taste good. A whole load of more obscure ingredients graced my kitchen cupboards for a while, but these are the ones I am still using a couple of years on!
The best thing is, once you have bought these ingredients, you will effortlessly cook healthier food – without even having to think about it.
1. Get rid of margarine and use butter
Since the 1970s people have been advised to cut back on butter and use margarine instead, as a heart-healthy replacement for butter. As studies had associated saturated fat with heart disease, butter – a saturated fat – was considered an unhealthy food.
It is now recognised that margarine is anything but healthy! The biggest problem is with margarine made using an older process known as hydrogenation, which hardens vegetable oils into margarine and forms unhealthy trans fats.
More modern margarines are made using a different process which doesn’t produce trans fats. However, margarine is still a highly processed product. It’s debatable whether the body even recognises it as food, and it is known to cause an inflammatory response.
On the other hand, butter is basically concentrated dairy fat – so it is a food close to its natural state. Butter is also more nutritious, especially if it is from grass-fed cows.
There is a huge amount of debate over whether we need to avoid saturated fat, and the association with heart disease is nowhere near as clear-cut as was previously thought. In addition, the cells in our body are made from saturated fat, and we certainly need to include it in our diets.
Whilst the debate over saturated fat rages on, it’s fair to say that no strong evidence supports claims that a high intake of saturated fat is directly responsible for heart disease. My take-out is that butter, and saturated fat in general, are nothing to be scared of.
Where to buy? If you want grass-fed butter, Kerrygold is the most readily available and you can find it in most supermarkets. Yeo Valley butter is organic and the cows are grass-fed for part of the year.
You might also want to get a butter dish (large enough to hold a full pat of butter) so that you can keep it outside of the fridge for easy spreading. I refrigerate butter when I first buy it, but I keep it in a dish once I start using it. I’ve never had any problems with butter going rancid.
2. Get rid of vegetable oils and use olive oil and coconut oil
In all likelihood, you have heard the following advice – vegetable oils contain beneficial polyunsaturated fats, and they have a high smoke point so they are good for high-heat frying. Rapeseed oil is often recommended for this purpose.
In fact, there are a number of problems with vegetable oils and I prefer to avoid them altogether, using mainly olive oil and coconut oil.
Extra virgin olive oil is essentially the juice of pressed olives, so it is minimally processed. Vegetable oils, on the other hand, are extracted at high temperatures using a process that involves toxic, petroleum-derived chemicals. This processing can significantly raise the oil’s concentration of harmful trans fats.
Vegetable oils are advertised as suitable for high-heat frying because of their high smoke point. In fact, suitability for high-heat frying should be determined by the oil’s resistance to oxidation rather than the smoke point.
Polyunsaturated vegetable oils are actually highly unstable, so when heated, they react with oxygen forming dangerous compounds and free radicals.
A monounsaturated oil such as olive oil is more stable for medium-heat cooking. If you want to cook on a really high heat, a saturated fat such as coconut oil (or butter, ghee or lard) may be the best choice.
Personally, I got rid of all the vegetable oils in our house except for sesame oil which I use occasionally if I want to cook a Chinese style meal. (Which to be fair, I don’t do often, so I really should check whether the oil is still fresh enough to keep…)
Where to buy? You can find a list of high-quality olive oils here. If some of the price points scare you, keep reading as there are more achievable options too, including Sainsbury’s Taste The Difference 500ml for £5.00. When it comes to coconut oil, you get much a better deal if you buy it online.
3. Keep your wheat flour but also get some spelt flour and buckwheat flour
Unless you want to go gluten-free, I’m not suggesting you ditch wheat flour altogether – but it is well worth adding in a couple of other flours.
Spelt flour is made from spelt, an ancient form of wheat – which remains exactly as it was before wheat was selectively bred for better crops. It is lower in gluten, higher in protein, and more digestible than wheat flour. You can usually swap spelt flour for wheat flour, although it doesn’t work in every case.
Spelt flour is great for cakes, and I don’t think you can taste the difference at all (cakes tend to have their own stronger flavours). I make Yorkshire puddings with spelt flour, and again, you wouldn’t know (although my Yorkshireman grandad would be turning in his grave!)
You can bake bread with spelt flour – some people like the taste better, others aren’t as keen. I don’t mind the taste, but spelt flour absorbs more water so the middle of the bread can be claggy. When my dad makes spelt bread, I quite like it – but I never mastered the technique properly myself.
One recipe that just doesn’t work is the white sauce for macaroni cheese. Because spelt flour absorbs more water, the texture is just off – when I tried this a while ago it was completely vetoed by my kids.
Another good flour to have in your cupboard is buckwheat. It has as fairly neutral taste and you can use it for cooking pancakes. It is gluten-free, which means it won’t rise as well so baking with it can be tricky.
I also have rye flour in the house for feeding my sourdough starter (I bake the sourdough bread with wheat flour though). Rye flour has an acquired taste, so it’s not a great substitute for wheat flour (if you’ve had Pumpernickel bread, that is what rye flour tastes like).
Chickpea or Gram flour is a great option for Indian cooking and for specific recipes. It is particularly high in protein, which is great for keeping you feeling full.
A note on gluten. Much like whether saturated fat causes heart disease, gluten is a contentious topic in health circles. The conventional advice would be if you’re not coeliac, you don’t need to avoid gluten – but in fact, there is a lot of evidence for non-coeliac gluten intolerance.
If you try to cut out gluten for generic ‘health’ reasons without giving it much thought, you can end up buying foods that are less healthy overall. Gluten-free processed foods are lower in fibre and nutrients, with lots of additives to help get the desired texture without gluten. This trade-off is worth it for coeliacs, but the average person probably ends up worse off.
That said, I don’t think gluten is particularly good for anyone. It can cause an inflammatory response in the body, alongside various other effects. I am not attempting to go gluten-free, but every time I can switch normal wheat flour for a lower-gluten or gluten-free option, I consider that a win.
Where to buy? I buy Doves Farm spelt flour and buckwheat flour in Sainsbury’s, but these flours are not available in all supermarkets. You can easily get them online if your local supermarkets don’t carry them, although you may need to buy in bulk. I buy Doves Farm rye flour online. Chickpea/gram flour is widely available in supermarkets, usually in the World Foods section, or try an Asian supermarket (also a great place to buy coconut oil and coconut water – which are suddenly, miraculously, not overpriced!)
4. Ditch regular pasta and replace with spelt pasta
As someone who experiences issues with blood sugar levels, if I have a big bowl of pasta I can feel quite unwell afterwards, shaky and lightheaded with a gnawing feeling of hunger (although I’m fine if there is plenty of fat or protein alongside it). I don’t think carbs are something to be avoided at all costs, but they are definitely something to limit.
Spelt pasta is a good alternative to regular pasta as it’s higher in protein, as well as being lower in gluten and more easily digestible. Although it tastes slightly different, it’s really quite nice – and the fact my kids will readily eat it is testament to this fact.
I am also keen to try chickpea pasta, which is even higher in protein, although this is not as readily available and can be quite expensive.
Where to buy? I buy spelt spaghetti in Sainsbury’s, but it’s not available in all supermarkets. You can buy alternative pastas online, but you often have to buy them in bulk to get reasonable prices.
Ocado is a good place to go for more niche foods, and they have chickpea fusilli for £2. I share Ocado deliveries with my parents as it’s a bit more expensive to do a full shop there (not as expensive as I’d imagined, though). But it’s ideal for stocking up on certain items that you can’t buy locally, and which Amazon would make you jump through hoops to buy (often you either have to buy in bulk or through Amazon Pantry).
5. Upgrade your bread to sourdough, spelt bread or homemade (breadmaker counts)
Modern bread and bread made using traditional methods are worlds apart. Years ago, I thought if I bought wholemeal bread then I was doing OK – but in fact, the difference between white and wholemeal is not as marked as you’d imagine.
The absolute best bread to eat for health is sourdough, and I have written a full post about it. I make my own sourdough bread in a breadmaker, and whilst it doesn’t taste as amazing as hand-baked sourdough, I’m very happy with it. I do have plans to make my own sourdough by hand, and I have the necessary equipment ready and waiting in my kitchen…
For my kids, I bake normal wheat bread in a breadmaker. I’d love to get more consistent with this, and we do often revert to buying sliced wholemeal bread – but I’m much happier making my own because it’s much lower in additives. I read a book about bread a while back, and there are some truly weird additives that go in.
You can also bake your own spelt bread. If you like the taste, it’s a great option. For all the reasons that spelt flour and spelt pasta are healthy options, spelt bread is also a healthier option – higher in protein, lower in gluten, more digestible.
The ultimate healthy option would be spelt sourdough bread, and spelt works really well for sourdough baking. This is the closest you’ll get to bread as it was made thousands of years ago. If I could only convince myself to like the taste, this is definitely what I would be eating.
Where to buy? I make my own sourdough bread and normal wheat bread in a breadmaker. If you can buy sourdough at your local supermarket, make sure it is real sourdough bread. (In a lot of cases, ‘sourdough’ bread is actually normal bread with some sourdough starter thrown in for flavour. Not the same thing!) If you’re lucky, you may be able to buy proper sourdough locally in a bakery or health food shop, although it doesn’t come cheap.
6. Keep your vinegar and also buy apple cider vinegar
There’s nothing wrong with normal vinegar, but apple cider vinegar has some great health benefits.
- Organic, unfiltered apple cider vinegar containing the ‘mother’ (the colony of beneficial bacteria that ferments the vinegar) contains proteins, enzymes and friendly bacteria
- Apple cider vinegar can kill many types of harmful bacteria
- It improves insulin sensitivity and lowers blood sugar, which is beneficial for everyone but particularly those with Type 2 Diabetes
- It has been shown to help people lose weight, by increasing satiety and helping you eat fewer calories (although the effects may be modest)
- It has even been shown to kill cancer cells and shrink tumours, although this was in test tubes and rats rather than human studies
It’s an impressive list, and some people choose to drink apple cider vinegar on an empty stomach to help strengthen stomach acid. I have tried this, both neat and diluted – but unfortunately it made me feel quite sick (and it could be harmful to tooth enamel if done regularly).
However, I love using apple cider vinegar in salad dressing. I think a great aim would be to have a salad or some raw vegetables with a dressing containing apple cider vinegar every day – some great combined health benefits, and really tasty (unlike drinking the stuff, whether neat or diluted).
Where to buy? I order a raw, unfiltered apple cider vinegar with the mother on Amazon.
7. Ditch cereal and have porridge, a milk alternative and homemade granola (or chopped nuts)
Cereal just isn’t the great start to the day that it’s made out to be. I have avoided high-sugar cereals for years, and focussed on the much lower-sugar Weetabix and cornflakes – but these are still pretty nutritionally empty.
Most days, my breakfast is peanut butter on toast, but I also sometimes eat porridge. Oats are full of fibre and protein, they’re filling, and you can add toppings to up the nutrition. I love adding homemade granola, but if I don’t have that to hand, chopped nuts will achieve a similar outcome.
I’m not vegan and I do drink milk (I use full-fat milk as it contains fat-soluble vitamins and is minimally processed, and the amount of fat it contains really isn’t harmful). However I don’t really think of it as something we’re supposed to eat – it’s meant for baby cows! And proteins in milk cause an inflammatory response.
I have milk in tea because I’ve yet to find an alternative that tastes ANY good, and I’m happy to use it in cooking. But I never drink a glass of milk, and if I’m making porridge I tend to use a milk substitute. (You could use water, but I do like the creaminess of some kind of milk.)
There are a few options – soya milk, almond milk and coconut are probably the most common. You can also get rice milk, oat milk, hemp milk… the possibilities are endless!
My favourite is soya milk and it’s the highest in protein, but it contains phytoestrogens which mimic oestrogen by binding to its receptors (albeit only weakly). Phytoestrogens can even be beneficial for menopausal women – but I avoid them because they could potentially worsen my PMS. (I need more progesterone, not more oestrogen!) So I’m happy to eat soya beans or fermented soya products such as tofu but I avoid soya milk, despite it being my preferred milk alternative.
I choose coconut milk because when you look at the ingredients list, coconut milk contains the most coconut milk and the least additives. Also, I quite like the taste. Hemp milk would be a good choice, but I find it quite bitter.
You can make your own nut milks, and I have tried this once with cashew nuts (the easiest to make as they aren’t very fibrous so don’t take a lot of straining). I was initially impressed, and then changed my mind and decided I didn’t like it! I think almond milk would taste better, and if I had the time and inclination, I might give that a go someday.
Where to buy? You can buy porridge, milk alternatives, nuts and other granola ingredients in any supermarket. Koko coconut milk is a good brand, and should be available in most supermarkets.
8. Get milk chocolate out of the house and use 70% dark chocolate
I can’t say I never eat milk chocolate, but I try not to have it in the house. For a long time, I was convinced I didn’t like dark chocolate – but I’d say you only need to eat it for about a week before your taste buds switch over. I love it now, although I do find my preference reverses if I eat a lot of milk chocolate (so Easter, Halloween and Christmas!)
Dark chocolate is lower in sugar than milk chocolate, and it has a higher antioxidant and mineral content. It has a higher antioxidant content than blueberries, and can even be considered a health food – but only in small quantities. I buy Green & Blacks 70% cocoa, and I have 4 squares a day.
If you can handle it, the higher the cocoa content the better. You can get Green & Blacks 85% chocolate in most supermarkets. It’s a step too far for me, but strangely my kids will happily eat it. (Their favourite is milk chocolate, but basically if it’s chocolate – they’re in!)
Where to buy? You can buy Green & Blacks 70% and 85% cocoa chocolate in any supermarket. You can also buy it in bulk online, but I don’t trust myself having bulk quantities of chocolate in the house!
9. Buy raw cacao powder for baking
I first bought raw cacao powder for the health benefits, as it’s incredibly high in antioxidants, magnesium and iron. Raw cacao powder has not been heat-treated so it retains a higher proportion of its antioxidants compared to regular cacao powder (although some of these will be lost when you bake a chocolate cake with it!)
Long after I had forgotten about the health benefits, I continued using raw cacao powder because cakes baked using it taste fantastic. I don’t like to bake with anything else!
Where to buy? I buy raw cacao powder on Amazon, as raw cacao powder tends to be expensive in supermarkets. It’s worth going for a large size as you get a better price and it keeps for ages.
10. Get some sugar alternatives to use in place of sugar
I avoid artificial sweeteners as they disrupt your gut microbiome, and I never use Agave syrup as it’s very high in fructose.
Fructose needs to be converted by the liver, and consuming it in excess can contribute to various metabolic disorders. Fructose also doesn’t suppress appetite as much as glucose does, and could contribute to overeating.
Fructose in fruit, bound up with a load of fibre, is no problem at all – it’s only processed, isolated and concentrated sources of fructose that are a concern.
A couple of years ago there was a real push to swap sugar for alternative sweeteners – particularly honey and maple syrup. At the time I was very much on this bandwagon, but on reflection, I’m not sure the difference is that meaningful. The composition of honey and maple syrup are pretty similar to sugar, and your body processes them in the same way.
However, they do have an edge nutritionally. For example, honey and maple syrup are both rich in antioxidants, and honey doesn’t increase blood sugar levels quite as much as sugar. So, I like to have honey and maple syrup on hand and swap them for sugar when I can.
I also use Muscovado sugar and Rapadura sugar, which are less processed than white sugar and have a higher mineral content. Coconut sugar is another good alternative, but it really is expensive!
Regardless of what type of sugar or sweetener I use, I always reduce the quantity in sweet recipes by a quarter or a third (depending who I’m baking for). I think reducing the quantity of sugar or alternative sweeteners is the most helpful thing you can do.
Honey has a tendency to burn easily so I tend to use maple syrup for cooking, and honey for sweetening cold foods such as plain yogurt. You can replace sugar with maple syrup in most cake recipes, but if you are using olive oil in place of butter you do have to use sugar to give your baking some structure.
When buying maple syrup, make sure you go for pure maple syrup. Otherwise, you may be buying a sweetener with some maple syrup added for flavouring, which won’t have the same benefits.
Where to buy? You can buy honey and maple syrup in any supermarket, and health food shops have specific types of honey such as Manuka honey which has antibacterial and antimicrobial properties.
ASDA have an affordable brand of maple syrup, as it can be very expensive. You can buy Muscovado sugar in most supermarkets, and Rapadura sugar online. I still haven’t quite figured out the difference, although Rapadura is more gritty, so I suspect it is a little less processed.


Time is flying …
so its already Saturday and I am having a hard time to remember what I ate and did yesterday. But lets give it a try …
Actually not really worth to mention as breakfast is so to say the most borring part of day when it comes to food. So I had 2 slices of bread with some almond spread and self-made jam on top of it.
At lunch time I had been very creative. I knew that the leftover red beans had to disappear and that I wanted something warm which would be within shortest time ready to eat. So I caramelised some red onions, added cherry tomatos and let them cook a bit. Than put water and couscous as well as the red beans, added spices like curmin, 7 arabic spices and some salt and let it rest for 10mins. Finally put some lemon juice and cilandro. I really enjoyed the dish!
For dinner we had a guest. One of the German moms who also owns 2 rabbits was so kind to come over and give our one a little pedicure. Schnuffi is horrorfied to travel so this „in house service“ was just gratefully received. So besides our regular bread for dinner I had also made a green salad with red pepper, cherry tomatoes and green leaves and also an avocado salad. Ingredients: avocado, cherry tomatoes, lemon juice, honey, salt & pepper, mustard. Unfortunately I was too busy to take a picture.
I have to admit that by now I am somehow looking forward to finish the challenge and to find more freedom when choosing food. At the same time, what I can say for now – whenever I think of meat I do not feel attracted at all at the moment. Let’s see how this will develop further.


Doesn't this look delectable? A hearty winter soup to warm you up for sure.
I wanted some comfort food that wasn't going to expand my waistline and I found this recipe at Gina's Skinny Recipes. (One of my favorite food blogs.) For those who are on Weight Watchers, she always includes the WW points. I like her blog because her recipes are good AND she includes the nutrition information!
The recipe looked like it would be easy to double; it is easy to double so but you need a huge pot. Half of it went into the freezer. Soups are easy to freeze: ladle single servings into a resealable bag and place them flat in the freezer. Once they are frozen, they stack easily to save space.
This was a "use up what's in the veggie bin" recipe, so I used three fresh carrots instead of frozen and I left out the green beans because I didn't have any. I'll admit that I'm not a fan of green beans in soup so that's the other reason why I didn't include them!
The original recipe also called for portabella mushroom--these can be expensive but it is worth it to buy one large strongly flavored mushroom to add depth to the flavor of the soup. You can also use one dried, rehydrated mushroom. (Rehydrate by soaking in boiling hot water for 5-10 minutes). You can then use button mushrooms for filler.
The soup is everything it promises to be: creamy and savory with hearty chunks of chicken and vegetables. I will admit that I added more than a teaspoon of coarse Kosher salt but that was my personal taste. Overall, this was a good find!
This post is linked to Foodie Wednesday Blog Hop at Daily Organized Chaos, hosted by Bibi. Please click on the link and check out her blog!
Chicken Pot Pie Soup
Adapted from Chicken Pot Pie Soup from Gina's Skinny Recipes
Makes 6 servings, 1 1/2 cups each
16oz chicken boneless, skinless chicken breast, cut into 1/2-inch cubes
1/4 cup whole wheat flour
4 cups skim milk (I used lactose free skim milk)
1/2 medium onion, chopped
2 cups water
1 large celery stalk, sliced
8oz mushrooms, sliced
10 oz frozen mixed veggies: peas, corn, carrots, and green beans
2 cups of frozen, cubed potatoes. (These are often sold as hash browns)
2 teaspoons Wyler's Sodium Free, Fat Free Instant Chicken Boullion
Ground black pepper to taste
Pinch of dried thyme
1. Put about 2 inches of water into a medium size pot. Place the raw chicken breast in the pot and bring to a simmer over medium-high heat. Cover. Cook the chicken until they about 1/2 cooked. Drain the chicken, lightly salt it, and set it aside. (You can fully cook the chicken but I really hate overcooked chicken, so I partially cook my chicken breasts and finish cooking them later on in the cooking process.)
2. In a mixing bowl, whisk together the flour and 2 cups of the skim milk. Set aside.
3. Heat a large pot or a large, deep sauce pan over medium-high heat. Mist with oil. (I use a Misto Oil Sprayer). Saute the onions. Remove the onions from the pot and set them aside in a bowl.
4. Re-whisk the flour-milk mixture. Pour it into the same pot you used to saute the onions. Bring the mixture to a simmer over medium-high heat, stirring constantly. Add the remaining 2 cups milk and the water. You must constantly stir the milk mixture or the milk will scald on the bottom and you get a really ugly brown "skin' on the bottom of the pan. (It doesn't taste great, either.)
6. Add the sauteed onions, celery, mushrooms, frozen mixed vegetables, frozen potatoes, and the Wyler's Instant Boullion. Stir constantly and bring the soup to a simmer. Cook for 10-15 minutes or until the frozen vegetable are thawed.
7. Add the cubed chicken. Again, stirring everything constantly, cook for another 5-10 minutes or until the chicken is cooked through. Add a pinch of dried thyme. Add pepper to taste.
Nutrition Information Per Serving:
Calories: 225.6, Fat: 1.5g, Total Carbohydrates: 25.1g, Fiber: 2g, Protein: 27.1g, Cholesterol: 47.1mg, Sodium: 406mg,


You might have realized so far that cardboard material is very amazing because it comes in a variety of forms to play a crucial role in keeping products neat and clean. Cardboard boxes are used by all industries to pack their products such as pharmaceutical, food, gifts, electronic and electrical products. All the industries are using cardboard to save the environment from plastic packaging after governments have restricted plastic use in industries. The food industry is taking many benefits from cardboard boxes. The consumers usually like food items packaged in paper boxes or cardboard boxes. Likewise, food companies are taking benefits from cardboard boxes to grow their customer base. Check below some of the benefits of cardboard boxes for food items.
Preserve and Protect Food Items
Cardboard packaging can slow down food item’s deterioration. It maintains the beneficial effects of food by extending self-life to increase the quality of the food. A good cardboard food packaging provides protection from three major symptoms. Cardboard packaging provides chemical protection by reducing the item’s exposure to gases, moisture, and light. The cardboard acts as a chemical barrier between food and all the exposures. Cardboard also provides biological protection to food items. It stops the development of various microorganisms such as insects, rodents and bacteria. In addition, cardboard packaging helps to reduce mechanical damage to the food items. During the shipping process, food items are vulnerable to damage due to pressure formed on them. The cardboard is strong enough that it can withstand up to a certain limit of pressure without affecting the products within it.
Reduce Food Wastage
The cardboard food boxes not only hinder the food item’s deterioration, it also helps to keep the environment safe and free from waste. Cardboard packaging reduces food waste throughout the supply chain. Food waste reported in many countries is at 25 percent due to grain and 50 percent due to fruit or vegetables. The reason behind the wastage is inadequate packaging and preservation methods. The cardboard packaging reduces the total waste by extending the shelf life of food. The cardboard is easy to destroy and they can easily be recycled or eliminated after their service period. The cardboard itself does not leave any waste on the earth.
Market the Brand
Every food company starts the shipment of their products after scripting their business line, logo and company name on the box. All this information on the box plays an important role to market the brand among the worldwide audience. Every person who would see the cardboard packed item would surely see the information written on it. This whole scenario works to promote the product among the public. Even an empty card box with company information plays a role to market the brand.
The cardboard food boxes are very convenient. They can be transported anywhere. Everyone like the transport company, labor, worker, and delivery person, handle the cardboard food box with convenience due to its unique properties. Cardboard is not a costly material. It is much cheaper than glass, metal, and plastic. In addition, it is nature-friendly and does not leave harmful gases during its deterioration period.


What does ISO 22000 Certification?
ISO 22000 Certification is related to Food safety management system and it can be used for any type of business in the food chain. Becoming certified to ISO 22000 Certification allows an organization to show their clients that they have a food safety management system. ISO 22000 Certification includes the following: -
Stopping the food safety management system.
Regular improvement of food safety management
Who need ISO 22000 Certification?
ISO 22000 Certification in Philippines is a standard under ISO which has specifications for the structure of food safety management in organization. ISO 22000 Certification standard is often considered as one of the sorts of quality management system in an organization. ISO 22000 is a Food Safety standard which is recognized all around the World, covering the key factors to ensure the food safety. Most of the food experts refer ISO 22000 Audit in Dubai as a fundamental framework of any food business. ISO 22000 Certification Services shows that your organization has a proper food safety management system.
Typically, the particular that are either directly or indirectly place in food and food supply organization required ISO 22000 Certification. Apart from that, if you have a restaurant or you deal in the business of packaging and re-packaging, then also you need the food safety management system. ISO 22000 Consultant in Singapore is effectively considered that ISO 22000 is a composite of Hazard Analysis Critical Control Point and a part of ISO 9001 which deals in the Quality Management System. People who are in to the organization of manufacturing and transportation alsoneed ISO 22000 Certification.
What are the Benefits of ISO 22000 Services in Philippines?
- Improved utilization of resources worldwide
- Insurance of safer food
- More efficient documentation of techniques, methods and procedures
- brand image
- Increased company profit
- Product marketing would be extremely easy
- Accountability and responsibility would be transparent
- ISO 22000 Certification Services provides confidence to suppliers and other stakeholders
What potential users should know about ISO 22000 Certification?
If your business participates in any part of the food industry, you will likely want to consider learning more about ISO 22000 Implementation in Philippines. A brief list of business that may need to consider ISO 22000 Certification Services may include: -
- Food construct
- Producers of food ingredient
- Food packaging construct
- Food packaging construct
- Agricultural producers
- Transporters of raw or finished food products
- Producers of animal feed
- Food equipment fabricate
- Subcontractors within the food safety chain
How to get ISO 22000 services in Singapore?
ISO 22000 Certification services in Pune is one time purchase for you to grow in the competitive market place. Skills are the only factor which will take to next level. It is a collection of best practices drafted into single Certification standard. If you looking how to get ISO 22000 Certification in Philippines and send enquire this mail id firstname.lastname@example.org or visit this website certvalue.com and provide us your contact information so that one of our consultant shall contact, you to understand your requirements good and provide best available solution in market place.


Private Chinese Tea Tasting with Tea Master
Asia » Hong Kong » Hong Kong » Hong Kong
Duration: 90 minutes
Departs: Hong Kong, Hong Kong
Price from USD 44.96
Taste a diverse array of fine Chinese tea in a private 1.5-hour session with a tea master! Sample five exquisite teas as you learn about the traditional rituals of tea making, and sipping, from a Hong Kong expert. Youll pair various brews with two delicious Chinese specialties rose honey toast and osmanthus flower tea jelly and leave with a deeper understanding and appreciation for Chinese tea.
Meet your private guide, a professional tea master, at a central location in Taikoo Shing at 11am or 3pm, depending on which option you select. During your private 1.5-hour tea-tasting session in Hong Kong, youll sample five excellent Chinese teas, including green, white, red or black, and two Oolong teas.
After your tea master demonstrates the intricate rituals of preparing Chinese tea with traditional utensils, youll learn how to assess the appearance, aroma and after-taste of the beverage. Smell the dry tea leaves as you sample each cup, then take a sip and swirl the brew on your tongue, opening your palate to the distinct qualities and subtle flavors of Chinese tea.
Youll have the opportunity to pair various teas with two Chinese delicacies, including rose honey toast and osmanthus jelly. After your tea master explains the process behind tea production, the health benefits of tea and how to choose the right type, youll almost be an expert yourself.
Take an informative booklet about tea tasting home with you to keep as a souvenir!
« All Activities


I love Mexican food. You guys have no idea. Nachos, burritos, quesadillas, all of them are so delicious. My husband (who's half Mexican himself) can attest: I'll make up any reason to get us to our favorite Mexican restaurant or whip up some favorite Mexican dishes at home. "Hey, it's your father's birthday! Let's celebrate his heritage." "Wow, you filed the taxes? Great job! Let's get Mexican food!"
It's no surprise then that I was super excited about today. Finally, a legitimate excuse!
In addition to all those tasty tacos you'll be consuming, why not try a few new recipes? YumSugar has got 10 Magnificent Margarita recipes just waiting to be mixed and blended (not to mention sipped and slurped). How about watermelon or blackberry and thyme? And don't forget dessert. SweetSugarBelle whipped up these incredible cookies that look just like real chips and salsa!
Even if you're not into Mexican food, there are ways to add a little touches of that flair to your day today. If you usually go for mild, try something spicy. Mexicali clothing is a gorgeous and easily wearable trend (like these lovely items from Old Navy).
You could also tap into that inner child and bust up a pinata. Now, I know what you're thinking. Paper mache, ugh! Instead, think outside the box. A shoebox or cereal box are a perfect vehicle, and easy to decorate. Think colorful wrapping paper or magazine cutouts. And for the inside, skip the candies and little plastic toys. Some good grownup fillers include scratch-off lottery tickets, mini coffee packets, travel sized toiletries, and plenty of other things that can easily be found at your local dollar store.


Happy, Happy Birthday Steph!
Today is Steph’s birthday! In honor of her birthday, I made her Mud Hen Bars and sent them her way with a card and small present! So, for you wonderful readers, I will share this amazing recipe from twopeasandtheirpod.com with you.
Mud hen bars. I found them at twopeasandtheirpod.com! And, I have no idea why they’re called that (aka, Maria over at twopeasandtheirpod.com didn’t know)! What I do know is they’re quite tasty! They have a wonderful cookie crust, filled with gooey marshmallows and chocolate chips in the middle and topped with a sugar meringue topping that gives these bars a little bit of a crumble-y, flaky kind of crunch. Loved, loved, LOVED the topping! MMM. It just melts in your mouth. I won’t lie, it’s a sugary treat; but, it’s a bit of heaven in every single bite.
Maria said the original called for nuts. She didn’t use them and neither did I. I personally don’t like a whole lot of nuts in my desserts. But, feel free to add them if you want!
What you need:
1/2 cup butter, at room temperature
1 cup granulated sugar
3 large eggs, divided (1 egg, 2 yolks, and 2 egg whites)
1 teaspoon vanilla extract
1 1/2 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup semi-sweet chocolate chips
1 cup mini marshmallows
1 cup chopped nuts (I left these out)
1 cup light brown sugar
What to do:
- Preheat oven to 350 degrees F. Grease a 9×13 pan and set aside.
- In the bowl of a stand mixer, beat together butter and granulated sugar until creamy. Beat in 1 whole egg and 2 egg yolks (put aside the whites for later.) Beat in the vanilla extract.
- In a separate medium bowl, whisk together the flour, salt, and baking powder. Add the dry ingredients to the wet ingredients. Blend until just combined. Spread mixture into 9×13″ pan. Sprinkle with marshmallows, chocolate chips, and nuts-if using.
- Beat egg whites until stiff peaks form. Gently fold in the brown sugar. Spread mixture evenly over marshmallows and chocolate chips. Bake for about 30 minutes or until bars are a deep golden brown. Let bars cool completely. Cut into squares and serve.