179.3. Half a pound gain. It happens. I know part of the culprit anyway. I have a tendency to eat great until dinner then blow it. So, I need to make sure I’m eating a proper dinner. Since with my current job I don’t often get home until late and hubby doesn’t really know how to cook much beyond chili from a can and food from a box I need to cook when I do have time so it’s in the fridge and ready to go. For both of us.
I made it to the gym once and fooled around in the pool once this week. I’m actually headed to the gym right now to finally get my orientation I never got when I signed up. Exercising more will help too. Just gotta keep on going.


Christmas Flavoured e-Liquids and Concentrates!
Just for the silly season (Christmas) U4EA has developed a couple of special flavours..
Rum balls are a truffle-like confection. Our Rumballz flavour e-liquid and concentrate are hand made and mixed here on our premises and has the buttery smooth taste of sweet biscuit with rich chocolate and rum 'n' raisin coated in desiccated coconut!
Rumballz are especially popular during the holiday season.
Rum balls are a popular Christmas treat in England, Australia, Canada, New Zealand, the United States, Austria, Slovenia, Hungary, the Czech Republic, and Denmark (where they are called romkugler and enjoyed all the year round).
Christmas pudding is a type of pudding traditionally served as part of the Christmas dinner in Britain, Ireland and in some other countries where it has been brought by British emigrants. It has its origins in medieval England, and is sometimes known as plum pudding or just "pud"
With flavours of treacle or molasses and hints of cinnamon, nutmeg, cloves, ginger, and other spices along with boiled dried fruit, our plum pudding flavour e-liquid and concentrate are ideal as a single flavour or even better when mixed with our Dream Creamy custard flavour!


Katrina Clarke | September 7, 2014 | National Post
Prosciutto-wrapped asparagus, lemon pepper-dusted sea bass and beef tenderloin marinated in garlic, ginger and scallions are just a few of the delicacies Executive Chef Allan Bedard serves up nightly.
But the customers delighting in his meals aren’t foodies in downtown Toronto. They are hungry miners, up to 500 of them, eager to devour a meal after working a 12-hour shift underground.
“We have people who come to site, they don’t know what a mango is… They try to eat them like apples,” says Mr. Bedard, boasting that he rapidly expands both the palates and the waistlines of miners.
Gone are the days of cheap hot dogs, wilted vegetables and Spam. As mining companies compete to recruit and retain top workers, miners at fly-in fly-out mine sites in northern Canada are increasingly getting treated to gourmet-style food. Food costs at some mine sites can reach upwards of $20 million annually.
“We have the best restaurant north of 60,” says Dale Coffin, director of corporate communications with Agnico Eagle Mines Ltd. The “restaurant” is located at Agnico Eagle’s Meadowbank mine in Nunavut’s Kivalliq region, 170 kilometres south of the Arctic Circle.
The mine is a fly-in fly-out operation, with 50% of workers coming from Quebec and 30%from Nunavut. Most workers work a two-on, two-off shift, spending two weeks on site and then getting a two week break.
Meadowbank Mine/Agnico Eagle Mines The Meadowbank mine is an open-pit gold mine in the Kivalliq region of Nunavut. It is located 2,600 kilometres northwest of Toronto.
Conditions can be tough. Workers are separated from family, temperatures can dip to minus 70 C with the wind-chill, winter days are dark and alcohol is banned. For some, food is the only comfort.
Handout/ Musselwhite MineHoney, lemon and lavender Halibut over roasted tomatoes and buttered green beans at Musselwhite Mine.
“It’s a key to maintaining stability within the workforce,” says Mr. Coffin. “If you don’t have a very good camp facility and food is not great, word spreads fast.”
Lionel Li, a 2014 UBC mining engineering grad, recently spent eight months working in a co-op placement at Musselwhite Mine in northern Ontario. He was separated from his fiancé, who was living in Vancouver, and ended up working over both Christmas and New Years.
“[Food] is definitely not a replacement by any means but it does help,” he says. “The pleasure of eating some decent food… makes up for it slightly, the fact you might be missing a holiday at home.”
Handout/ Musselwhite MineBeef ribs with a five spice rub and a garlic butter drizzle on a jicama and Asian flavoured slaw at Musselwhite Mine.
Mr. Li, 29, says the fly-in fly-out lifestyle is best suited for single people. He knows some miners who travel every two weeks. It would be hard to be away from a young family for half the year, he says.
But as Canada’s mining sector grows, demand for mine workers in rural areas is also increasing. A 2012 Mining Association of Canada report predicted the industry will need 100,000 more workers in the next decade.
Mining companies know they have to step up their game if they want to attract the best new miners.
Handout/ Musselwhite MineCajun spiced shrimp served with a onion, tomato and pea blend and sauced with and oyster hoisin glaze at Musselwhite Mine.
“They all say we have great food, really comfortable accommodations and all that,” says Oliver Carusone, 22, a fourth year student at the Robert M. Buchan Department of Mining at Queen’s University. “I feel that as there is more development in remote locations, the companies setting up these operations do make a point to make it seem more luxurious. So it’s not like you’re living in a tent or a trailer.”
Along with improved accommodations – many rooms are now suite-style, instead of dorms – food quality and variety has also improved.
Handout/ Musselwhite MineSirloin steak in a garlic and coffee rub served with a fennel and citrus braised cabbage, topped with sous vide soft poached eggs at Musselwhite Mine.
“The trend has been toward fresh, away from frozen, pre-prepared stuff, away from greasy, french fry stuff. People are much more interested in healthy options,” said Dave O’Connor, managing director of Outland Camps, a catering and remote workforce company.
In 2014, his company serviced 60 remote camp sites for various industries throughout Canada. Mr. O’Connor said demand for catering services has increased over the past decade.
Mining companies often outsource food services. Companies like Outland Camps understand the logistical challenges of flying in fresh produce and hiring staff to work at remote sites, Mr. O’Connor says.
He has also seen a shift toward higher end food at mine sites. Sites also now offer more “exotic” varies of international food and traditional Aboriginal country food. Ten years ago, “it was strictly meat and potatoes,” he says.
Food budgets vary but in Alberta’s oil sands, companies pull out all the stops to attract workers who are spoiled with job opportunities, he says. Some workers even switch jobs based on food.
“The sky’s the limit. It’ll be as good as any Toronto high end restaurant,” he says, declining to share the amount his highest budget client spends on food. “But then there are lots of other ones where it’s a much more basic offering.”
Companies with tighter budgets limit food variety and might cut back on expensive packaged items like cans of pop, he says. Others limit indulgent meals to special occasions.
Handout/ Meadowbank MineMiners eat at Goldcorp’s Meadowbank Mine
“With employees on site for 14 days at a time, we have to make sure the food is very good to keep up morale, but we don’t want to give the impression that it’s filet mignon and crab legs every night,” says Tom Ormsby, director of external and corporate affairs at De Beers Canada, which has diamond mines in the Northwest Territories and Ontario.
And of course, tastes vary.
“We can go through tones of bologna, white bread and ketchup and then the next night you’ll go through a couple hundred pounds of tenderloin that’s wrapped in prosciutto and slow roasted,” says Mr. Bedard, executive chef at Goldcorp’s Musselwhite Mine in northern Ontario. “It really goes the full spectrum.”
Handout/ Musselwhite MineGoldcorp’s Musslewhite Mine, an underground gold mine located around 500 km north of Thunder Bay, Ont.
Many workers at the mine come from rural first nations communities where fresh food is expensive and hard to come by, says Mr. Bedard, who is hired by Windigo Catering, owned by Windigo First Nations. Some people aren’t used to eating vegetables, he says.
“People have never had cherries that haven’t come out of a jar,” he says, adding that french fries are a staple at most meals and the older miners favour meat and potatoes.
But that doesn’t discourage Mr. Bedard, who says he serves “gourmet comfort food.”
When he realized some miners were turned off because they didn’t recognize words on the menu, he played around with descriptions. Sauerbraten became “buttermilk braised beef” and curry became “spice rubbed lamb with a sweet, coconut milk sauce.”
When Mr. Bedard does make more “pedestrian” staple foods, he fancies them up. He makes macaroni and cheese from scratch and throws in applewood-smoked bacon and gouda and tops the dish with crumbled potato chips.
“The only cardinal rule we seem to have is on Tuesdays they get prime rib or rib eye [steaks],” he says.
We can go through tones of bologna, white bread and ketchup and then the next night you’ll go through a couple hundred pounds of tenderloin that’s wrapped in prosciutto
Mr. Bedard also has access to “toys” that make chefs at high-end Toronto restaurants jealous, he says. His kitchen boasts a sous-vide machine, all the rage in the culinary world, and $60,000 ovens.
“It gets excessive,” he says.
He prides himself on the “gluttonous” meals he creates at holidays. This past Christmas he put together an 11-foot cheese board and served lobster tails, bison tenderloin and 20-ounce prime rib steaks on the bone.
While miners may curse Mr. Bedard for their weight gain and discreetly tell him his culinary skills far exceed that of their spouses, he values the impact his food has on workers.
“Sometimes we all have that moment where you take that [food] and you bite into it. You don’t really forget about things but you’re just more focused on that warm nurturing sensation,” he says. “For a lot of people, food is home.”


If you have booked directly at the hotel, breakfast is always included, otherwise it can be purchased at reception.
If you have guests visiting during your stay with us, you can always buy extra breakfast. We want your day to get off to a good start, so as well as coffee, freshly baked bread, cheese and much more, we offer plenty of healthy options.
We strive to offer you a sustainable breakfast, using organic products and preventing food waste.
You can enjoy your breakfast in the restaurant on the lower ground floor.
- Weekdays: 07:00–10:00
- Sundays and public holidays: 07:30–11:00
Did you sleep in and miss breakfast or do you just prefer a barista coffee in the morning?
The Lobby Bar is open from 10.00 to 23.00.
It serves coffee, wine, beer, snacks and much more.
Find your ideal spot where you can relax after a busy day in the city or meet up before a night out in Copenhagen.


To each one of us, there is a dish that we love. Cooking is a talent and a hobby for some people Once in awhile cooking becomes fun for the reason that we mix different ingredients in order to make the best meal. Various folks learn how to cool at various ages and times. It is advisable that you learn how to cook at an early age. This is because conditions force you to cook for yourself. Moreover, you save huge sums of money that you would have used in buying fast food from fast-food joints. These days it is not hard to prepare meals because diverse recipes are in diverse sites, for example, the internet and tutorials. This recipe constitutes the elements to bear in mind when picking out a recipe.
Know what you want. This means that you have to identify the meals that you want in order to look for recipes that will help you make those meals. Make a list of your favourite meals. This will assist you to look for good recipes.
Survey the ingredients in the recipe. Every single meal has its specific recipe but then again diverse basis can have diverse ingredients of a specific meal. As a result, it is very crucial that you keen when hunting for recipes. Also know that different ingredients have different prices. There are a few ingredients that may be costly therefore deeming the recipe unaffordable.
Take into account the availability of ingredients. There are a few ingredients that are sold in foreign states. You must travel to far places to obtain the ingredients. This may increase your budget since you must take account of transport fee to search for the scarce ingredients.
Obtain various consistent basis. The elite cradles of recipes are the internet. It is wise that you obtain your recipes from a consistent site. In addition, a few people are dependable cradles. Enquire if the person`s recipe produced a perfect dish. Look through the internet and hunt for tutorials and recipes of various meals. Getting a recipe from a steadfast basis aids you prepare the best meals.
Understand all the correct measurements. You must identify all the materials needed in your cooking and their correct measurements. For you to give rise to a perfect meal you ought to mix all the ingredients in a perfect manner. Certify that you acquaint yourself with the diverse measurements in order to have a level of accuracy when preparing your meals.
Identify your cooking abilities. You should always choose a recipe rendering to your skills. You should not pick out a recipe that you cannot process. Pick out a recipe that coincides with your abilities at all times.


If you are attending a Cinco De Mayo party in the next couple of days, you more than likely will be partaking in tortilla chips and guacamole dip. Guacamole has a rich and colorful history. The avocado-laden treat was invented by the Aztecs and was a prized delicacy of the emperor Montezuma.
Guacamole was prepared with avocados, tomato sauce, green chilies, and sea salt (preferably Twang). The name of the pasty treat became guacamole because of the Spaniards inability to pronounce the Aztec’s “ahuacamolli.”
Aside from morphing the name to Guacamole, the Spanish can also be credited with introducing onions, cilantro, and lime juice to the dipping dish.
Try your hand at Guacamole with this recipe:
Great refreshment for your Guacamole


We are excited to announce that Phat Beets Produce is the Never Elsewhere community partner for the month of August! Every month we partner with a standout non-profit organization and donate a portion of our online proceeds to benefit their work.
Phat Beets Produce is a food justice collective founded in 2007 in North Oakland. The initiative aims to create a healthier and more equitable food system in North Oakland by improving access to affordable, fresh produce, providing spaces for youth to act as leaders in health and nutrition education, and connecting small, local farmers to urban communities through farmers markets, farm stands, a CSA program called "Beet Box," and youth market gardens. Phat Beets Produce supports social enterprises and small and minority farmers in the area.
Phat Beets Produce is a leader in the food justice and urban gardening movement in Oakland. We are proud to be able to support their work developing healthier and more equitable food systems for the community in North Oakland. For the entire month of August, we will donate 10% of all online proceeds directly to Phat Beets Produce.


SUNDAY TO THURSDAY ONLY ON ORDERS OVER £30
At Zeera you can book a table and enjoy our beautiful surroundings whilst eating from traditional Curries, Specials, Masala’s, Biryani’s and more. All the dishes served at Zeera are freshly prepared and cooked to the highest standard. Alternatively you can order a takeaway online for delivery or collection. Our complete online menu is available for you to order and enjoy online offers and discounts.
10 Queen's Parade
Our sensational food is rivalled by only one thing; our dedication to serving up an impeccable customer experience for you. Whether you’re eating in our restaurant or ordering a take-away and eating at home, your satisfaction is our priority. Our customers are very important to us. We hope that you will enjoy our selection of dishes, and that your visit to Zeera Indian will be a memorable one. So come and dine with us and experience Indian Cuisine at it best. With staff trained to ensure you have the most enjoyable dining experience possible, we guarantee you will return time, and time again. Visit us soon and experience the flavours we offer for you. You can book your table online now and get a confirmation email and know that your table booking has been reserved correctly.
IF YOU SUFFER FROM AN ALLERGY FROM ANY OF THE BELOW LISTED PRODUCTS (INCLUDING TRACES OF NUT PRODUCTS) PLEASE INFORM US WHEN PLACING YOUR ORDER:
CEREALS CONTAINING GLUTEN, PEANUTS, NUTS, MILK, SOYA, MUSTARD, LUPIN, EGGS, FISH, CRUSTACEANS, MOLLUSCS, SESAME, SEEDS, CELERY, SULPHUR DIOXIDE


In today’s fast-paced world, making healthy food choices has become increasingly important for maintaining a balanced and nutritious diet. However, navigating the aisles of the grocery store can be a daunting task, especially when bombarded with a wide array of food products and their labels. Understanding food labels is essential for making informed decisions about the foods we consume. In this blog post, we will unravel the mysteries of food labels, empowering you to make healthier choices and take control of your diet.
Decoding Nutrition Facts Labels:
- Introduction to nutrition facts labels.
- Serving size and servings per container.
- Calories: Understanding energy content.
- Macronutrients: Fat, carbohydrates, and protein.
- Micronutrients: Vitamins and minerals.
- % Daily Value: Interpreting nutrient contributions.
- The importance of reading ingredients lists.
- Identifying common additives and preservatives.
- Recognizing added sugars and sweeteners.
- Understanding food allergens and sensitivities.
Health Claims and Marketing Hype:
- Differentiating between health claims and marketing tactics.
- Uncovering misleading terms and buzzwords.
- Identifying hidden sources of unhealthy ingredients.
Labeling for Special Dietary Needs:
- Gluten-free, dairy-free, and other allergen-specific labels.
- Organic, non-GMO, and other certifications.
- Understanding “light” and “reduced-fat” labels.
Making Informed Choices:
- Prioritizing whole, unprocessed foods.
- Opting for nutrient-dense options.
- Comparing similar products for healthier alternatives.
- Incorporating variety into your diet.
Beyond Labels: Additional Considerations:
- Understanding portion sizes and mindful eating.
- Balancing macronutrients for individual needs.
- Listening to your body’s hunger and fullness cues.
- Seeking professional guidance for personalized nutrition advice.
By understanding food labels, we empower ourselves to make healthier choices and take control of our diet. Reading and deciphering nutrition facts, ingredients list, and health claims allows us to select foods that align with our nutritional goals and promote our overall well-being. Remember, a well-informed consumer is a step closer to a healthier lifestyle.
Note: While food labels provide valuable information, it’s important to consult with healthcare professionals or registered dietitians for personalized dietary advice and guidance based on your specific health needs and goals.


Parliament Hill is a high achieving and happy school which provides an outstanding education for its students. We recognise that helping our students to blossom into positive, strong, articulate young women, confident about taking up their places in a fast changing world, is a complex and specialist job. One of the ways in which we support students is by working with families to ensure students have a healthy and balanced lifestyle. Healthy food and exercise are an integral part of this.
Our students have core PE lessons in Years 7–11. In addition Year 7 students enjoy swimming and dance lessons on an additional rotation. Students have the opportunity to take either Dance or Sports leaders qualifications at KS4 and there are a considerable number of extra curricular sports clubs that run at lunchtimes and after school.
Our PSHE programme is comprehensive and taught through a mixture of Citizenship/PE lessons, tutorial periods and enrichment days. Students’ understanding of healthy relationships, careers, substance and alcohol misuse etc. is very high, our students are able to make informed choices and manage themselves effectively.
We are currently in the renewal process for the Healthy Schools’ quality mark, which we expect to receive in the next few months.
Our catering service provides healthy, well balanced meals in line with government recommendations. Students have the opportunity to eat either a hot meal or sandwiches every lunch time. There is always a range of sandwiches and at least 3 hot food choices, one of which is always vegetarian. We do not sell carbonated fizzy drinks and operate a ban on these throughout the school.
With the launch of the new Food Preparation and Nutrition department, students in Year 7 & 8 have fortnightly lessons that teach them the importance of healthy eating, planning and making healthy balanced meals. Food science and sustainability are also built into the curriculum, so that children leave school knowing how to feed themselves affordably and well. Ingredients are organised centrally by the department, so that all pupils - regardless of socioeconomic background - are engaged in learning.
We follow the government guidelines when teaching our students about the importance of healthy eating.
Packed Lunch Information
A number of our students bring packed lunches from home. We encourage all students to bring packed lunches that will provide them with healthy and nutritious food that follows national standards, similar to our canteen food. Below are some guidelines on what to include in a balanced packed lunch:
Always include a piece of fruit for break and a vegetable for lunch. Ensure that both meals have a starchy carbohydrate to improve concentration eg. pasta, rice, wholemeal bread, cous cous or potato.
Always include dairy food such as milk, cheese, yoghurt, fromage frais. Include a drink. Only still water, fruit juice, semi-skimmed or skimmed milk, yoghurt or milk drinks and smoothies (no carbonated drinks). Include oily fish, such as salmon, at least once every three weeks.
Packed Lunches should not include
- Nuts and especially peanuts as there are a number of students with nut and peanut allergies.
- Snacks such as crisps. Instead, include seeds, vegetables and fruit (with no added salt, sugar or fat). Savoury crackers or bread sticks served with fruit, vegetables or dairy food are also a good choice.
- Confectionery such as chocolate bars, chocolate-coated biscuits and sweets. Cakes and biscuits are allowed but encourage your daughter to eat these only as part of a balanced meal.
- Meat products such as sausage rolls, individual pies, corned meat and sausages/chipolatas - these should be included only occasionally.
Our caterers 'Caterlink' aim to provide nutritious, healthy and freshly cooked meals. The main meat dishes on Tuesday, Wednesday and Thursday all have a Halal meat option. Carbonated drinks are not sold on site.Autumn/Winter Menu 2023 | PDF


Breakfast is Ready!!!
School breakfast is a healthy way to start the day. A nutritious breakfast is proven to increase test scores, student attentiveness and has been known as “the most important meal of the day”!
As communicated last spring, beginning with the 2019-2020 school year, Norwalk Catholic School will offer the School Breakfast Program for Grades 1-12 in the Main Elementary Cafeteria from 7:30-8:45am.We will offer breakfast at a very affordable price of $1.55 for Grades 1-12.
If you qualify for the free or reduced meal program, (reduced cost is $.30 breakfast & $.40 lunch), you already qualify and do not need to fill out additional paperwork for the breakfast program!
As with School Lunch, Breakfast will meet all federally required components and nutritional guidelines, including fruit, juices and whole grain offerings.
If you have any question regarding the School Breakfast program, please contact Mike McLaughlin in the Business Office at 419.668.3005 x223 or via email email@example.com.
Lunch Menu Prices 2019-2020
|Lactose Free Milk||$0.75|
Optional Daily Offerings
|Grades K-6, 2nd Meal Option|
|Small Salad||Cheese Stick|
|Goldfish Crackers||Daily Fruit & Vegetable|
|Grades 7-12, 2nd Meal Option|
Chef Salad/Turkey Wrap/
|Daily Fruit and Vegetable|
|Fresh Fruit||100% Fruit Juice|


Roasted July 5, 2015
This delicious coffee comes from the mountain slopes of Costa Rica. It has a beautiful and lively aroma of vanilla and nutty characteristics, flavorful fruit and chocolate notes with a balanced body and a clean aftertaste.
Costa Rica was the first Central American Country to grow coffee on a commercial basis. Cuba introduced Costa Rica to Coffee in 1729. More info about Costa Rica.
SHB (Strictly Hard Bean) specifies that the coffee was grown at an altitude above 1350 meters. This term is also synonymous with SHG/Strictly High Grown.
EP (European Preparation) specifies that the raw beans are all hand sorted to remove any defective beans and foreign material.
With sweet chocolate and almond flavors and some citrus notes, this coffee is clean with a balanced medium body.


japanese and asian Cuisine
WELCOME TO KOBE!
Kobe Hibachi Sushi and Bar
Kobe Hibachi Sushi and Bar brings Japanese infusion to Greenfield, MA. With our unique twist on Hibachi Grill, Sushi and Japanese food, you're sure to find a dish that you'll love. We start with only the freshest ingredients to stir fry delicious melodies of tastes and colors that are sure to delight the senses. A unique taste that must be experienced, you'll return again and again and find something new with every visit.
Have the fun from our experience Hibachi chef cook right in front of you, or regular dining. And, enjoy the great drinks!
***PLEASE CALL FOR PRICING or ONLINE MENU IS AVAILABLE ***
254 MOHAWK TRAIL (NEXT TO HOME DEPOT)
GREENFIELD, MA 01301


Jump to: Takeout, Appetizers, Shawarma Wraps, Shawarma Plates, Georgie's Falafel, Dessert, Take Home
Blended chickpea dip with tahini, garlic and lemon.
Blended chickpea dip with tahini, garlic and lemon. Served with warm house made flat-bread. Add pickles for an extra $2
Roasted eggplant dip with tahini, garlic & lemon. Served with saj bread
Fresh lentil soup made in house with love.
Basmati rice with onion, garlic, mixed peppers, tomatoes, tomato paste, turmeric & coriander. Topped with toasted almonds and pomegranate.
Slow roasted chicken thigh with garlic sauce, pickled cucumber & pomegranate molasses. Served on saj bread.
Add lettuce, tomato, pickled turnip and onion to the Traditional Shawarma. Served on saj bread.
Served with saj bread.
Georgie’s ‘Untraditional’ Chicken Shawarma over salad. Topped with garlic sauce & pomegranate molasses.
Georgie’s ‘Untraditional’ Chicken Shawarma over yellow rice and salad. Topped with garlic sauce & pomegranate molasses.
Crispy falafel fritters made with chickpeas, garlic, onion, cilantro, leek, parsley, & a blend of fresh ground spices.
Six falafel fritters over romaine lettuce. Topped with sumac spice, hummus, tomato, cucumber & tahini dressing.
Four falafel fritters over hummus, topped with tahini, sumac spice, parsley & pickled vegetables. Served with saj bread.
Six falafel fritters served with lettuce, pickled turnip & tahini.
Four falafel fritters over hummus, tomato cucumber salad, parsley, pickled turnip, mint, sumac spice & tahini. Served on saj bread.
A layered pastry filled with nuts & sweetened with rosewater syrup.
Served in a take-home container that is meant to be refrigerated and eaten at your convenience.
300 g container
16 oz container


Looking to take
your outdoor cooking experience to the next level?
You've come to the right place then! Campside
Chef.com was started in 2008 to serve the needs of
those who wanted more out of their Campside Cuisine.
Please check out all that this site has to offer which includes
advice related to cooking and camping, delicious
recipes, campground and equipment reviews,
interesting stories and services.
Campside Chef's Culinary Adventures will
take you on a journey that tantalizes
all of your senses, especially your taste
buds! The Campside Chef Ron Loeber
guides you & your group up one of the
beautiful mountains of the Catskills
and prepares a gourmet lunch at the top!


Mmmmm Tres Leches. Besides being a Los Angeles fave (try the Tres Leches at Porto’s Bakery in Glendale and see if you don’t fall in love… with the cake), it also features in FLING GIRL’s first issue. Stay tuned to find out how… Til then, our very own Chef Natalie has a Tres Leches recipe you can whip up at home. We’re not as gourmet as Chef Natalie so if we can do it, you can too. Give it a try!
Tres Leches, or Three Milks (condensed, evaporate and whole milk) cake is one of those simple looking cakes thats out-of-this-world good. Its beginnings are traced everywhere from Mexico to Central America to the Caribbean (thanks to their delicious rum-based cakes, no doubt). It can be as easy or as detailed as you want to make it. And by easy, I mean buying certain components of this recipe instead of homemade. It also happens to be one of those cakes that really is better the next day, so this is an overnight recipe. No from the oven-to-your-mouth on this one folks, but its worth it. Seriously. Let’s get started!
There are 3 components to a traditional Tres Leches cake: 1- Sponge Cake (nice and spongy = absorbing more of that 3 milk magic, which is why, if any of you Flingers out there want to skip this part and buy a store bought sponge cake, you should look for a dense sponge cake so it can hold up against the milk mixture); 2- the Milk Mixture; and 3- Dulce de Leche.
1- SPONGE CAKE RECIPE
As stated above, you can buy make this a little easier and buy certain components of this recipe. If you want to buy the sponge cake, look for a dense cake, something that can hold up to being dunked in milk.
- 1 cup all-purpose flour
- 1 tablespoon baking powder
- 6 large eggs (separate out the whites from the yolks)
- 1 cup sugar
- Preheat Oven to 325°.
- Butter a 9-inch square baking pan.
- In a medium bowl, whisk flour and baking soda.
- In a large bowl add egg whites and beat until stiff peaks form (beat until the egg whites hold on to the beater, looking like a snow-capped mountain).
- In another large bowl, beat egg yolks with sugar on medium speed until the mixture tones down in color to a pale yellow and becomes thick).
- Beat the egg whites and dry ingredients into the egg yolk mixture until smooth, about 30 seconds.
- Scrape batter into pan, bake for 30 minutes; Test with a toothpick, it should come out clean if it’s done.
- Let it cool for 15 minutes on a wire rack.
2- MILK MIXTURE RECIPE
- One 14 oz. can sweetened condensed milk
- One 12 oz. can whole evaporated milk
- 1½ cup heavy cream
- (If you want to add rum, you can add ½ cup light rum, or add 1 tsp of coconut extract,
if you like cinnamon add 1 tsp of cinnamon)
- Whisk all of these ingredients together in a medium bowl, and add ¾ mixture to bottom of the empty and cleaned out 9-inch square baking pan.
- Carefully put the cake bake into the pan and slowly add the rest of the mixture over the cake, allowing it to settle in.
- Cover and refrigerate overnight.
3- DULCE DE LECHE
If you want to short-cut this part, you can buy a good dulce de leche at your favorite Latin market, or in the latin section of your grocery store. You can also spice this up to your liking by adding whole spice pods or seeds.
- 1 quart whole milk
- 1 cup sugar
- 1 tablespoon dark corn syrup
- (You can also add a cinnamon stick to this part, or get real fancy and experiment with other whole spice combinations. Did someone say a green cardamom pod?)
- In a large heavy pot, add all ingredients and stir while bringing to a boil until all of the sugar is dissolved.
- Reduce the heat to medium low and let it simmer, still stirring somewhat frequently until it’s reduced in half, to 2 cups, and looks like a warm caramel, takes about 40-45 minutes.
- Toss out the cinnamon stick (or other spice) and let the mixture come to room temperature.
- Pour the mixture into a blender, food processor or if you have an immersion blender, blend the mixture until its smooth.
- Skim off any foam, and transfer to a pitcher or large measuring cup and you can either drizzle it right over the cake, or refrigerate it (up to 3 days) and warm it up very gently over low heat until its loosened and drizzle when ready!


This summer it seems as though everyone on Instagram—but me—is vacationing on an exotic island or strolling the streets of a quaint Italian village. I did, however, go to New York City this week to see a friend who’s going through cancer treatment. Traveling is hard work so today I’m ready for a laid-back weekend, snuggling with Sam and Molly, watching Netflix and fixing something to eat that takes advantage of the beautiful produce in season.
My inspiration comes from former fashion designer, author, photographer and lifestyle legend, Carolyne Roehm, and her garden.
Whether its rebuilding her historic Connecticut home, creating her garden or setting a lovely table with food and flowers from her garden, Carolyne Roehm does everything with an eye for beauty and symmetry. Here is one of her summer recipes I’m making this weekend.
INDIVIDUAL JALAPENO AND TOMATO TARTS
8 unbaked 4-inch pie shells or one 8 to10-inch, chilled (see Basic Tart Dough Recipe)
1 tablespoon olive oil
3 fresh jalapeño peppers, seeded and finely chopped
4 cloves garlic, finely chopped
Two 4oz cans chopped mild green chilies
Pinch of salt
2 cups grated smoked Gruyere cheese
1 medium yellow (and/or red) tomato, sliced ¼ inch thick
¼ cup chopped fresh parsley
2 tablespoons chopped fresh cilantro
Preheat oven to 375°. Place tart shells on flat baking sheet and bake for 10 minutes, then set aside to cool. Reset oven to 400°.
- In a small sauté pan, heat olive oil and sauté jalapeño and garlic over medium heat for 2 minutes. Add salt, green chilies and sauté for 3 more minutes. Remove from heat.
- Sprinkle 2 tablespoons of cheese in bottom of each tart shell. Top with 2 tablespoons chili mixture, then layer with remaining cheese. Arrange tomato slice on top of tarts and sprinkle with parsley and cilantro.
- Bake for 20 to 25 minutes or until the cheese melts. Serve hot or at room temperature
The dough recipe is one Carolyne Roehm uses for both savory and sweet things. It’s an easy and tender pastry. Just don’t over process the dough in the food processor.
BASIC TART DOUGH RECIPE
(Makes eight 4-inch tarts or one 8-10 inch tart)
1 ¼ cup flour
1 stick unsalted butter, chilled and cut into small dice
Pinch of salt
2 or 3 tablespoons of ice water
Put flour and salt into bowl of food processor and pulse 3 times to blend. Add butter, lightly toss with your fingers to coat pieces with flour. Pulse processor about 8 times to cut in butter. Dough should resemble coarse corn meal and butter pieces should be no larger than small peas.
- Add ice water gradually by tablespoon through feed tube while pulsing machine. Dough will begin to pull together into a ball.
- Remove dough from processor, shape into a disk, sprinkle lightly with flour, and wrap in wax paper. Refrigerate until ready to roll out for tarts and pies.
CHAMOMILE-STRAWBERRY-ORANGE COLD-BREWED TEA
Here’s a recipe for decaffeinated iced tea I found a couple of months ago in Cooking Light magazine. I served it for my ladies’ Bible study group, and it has a refreshing, subtle combination of flavors.
8 chamomile tea bags
12 cups filtered water at room temperature
2 small juice oranges, thin-skinned, peeled, cut into slices and seeded
24 large strawberries, halved
4 teaspoons honey
4 teaspoons hot water
- Place 1 tea bag and 1 1/2 cups water in each of 8 pint-size canning jars with lids. Place 2 orange slices and 6 strawberry halves in each jar. Cover with lids. Refrigerate 12 to 24 hours.
- Combine honey and 4 teaspoons hot water. Divide honey mixture evenly among jars. About 1 scant teaspoon in each.
Experiment with other fresh fruits like blackberries and plums or lemons and green tea. Enjoy!!


Good homemade bread is such a treat and a bit of a lost art in home kitchens. I think it's intimidating to some and time consuming for others. And trust me, I've had my fair share of loaves that collapsed on a rainy day or old yeast that yielded hockey pucks instead of fluffy yeast rolls. Bless my father-in-law for eating those dreadful rolls and never saying a word other than thank you. That dear man is a keeper.
Like most skills, practice builds confidence. And the ingredients for bread are so cheap, you can afford some mistakes along the way. I've shared our pizza dough recipe in the past, but here is one of our favorite breads for sandwiches....or just fresh out of the oven, sliced, and slathered in butter.
Honey Whole Wheat Bread
(recipe from Recipe Girl)
- 2 cups whole wheat flour
- 4 to 5 cups bread flour
- 2 Tablespoons granulated white sugar
- 1 1/2 teaspoons salt
- 2 envelopes active dry yeast (or .5 ounces)
- 1/4 cup honey
- 1 2/3 cups water
- 2/3 cup milk
- 1/4 cup (1/2 stick) unsalted butter
- In the bowl of your stand mixer, combine whole wheat flour, 4 cups bread flour, sugar, salt, and yeast.
- In a medium bowl, combine honey, milk, water and butter, and heat to between 105 and 110 degrees in the microwave. Then add to dry ingredients in the mixer bowl fitted with dough hook.
- Slowly mix to combine, then turn up speed and knead dough together. Add more bread flour as needed until the dough comes together and pulls away from the bowl. Mix for 5 minutes and remove to a lightly floured surface.
- Knead by hand until no longer sticky, adding flour as necessary. Form the dough into a large round ball and place in a large, greased bowl. Cover with plastic wrap or a clean dish towel and let rise in a warm place for 30 minutes (or until about doubled in size).
- Remove the dough from the bowl and divide it in half. Roll each half into a 10 x 12 rectangle and roll each up like a cinnamon roll. Pinch the seams. Place each roll in an oiled 9x5-inch bread pan seam-side up. Shake the roll to oil the bottom, turn the pan over, catch the dough and reinsert it into the pan, seam-side-down.
- Return the pan to a warm place, cover lightly with a clean dishtowel, and let rise an additional 30 minutes or until at least 1 inch above the sides of your baking dish.
- Bake in a preheated 400°F. oven for 25 minutes, or until the center of the bread tests 190 to 200 degrees. Remove the bread from the pans and let them cool on a rack.
*If you don't have a stand mixer, you can mix and then knead the bread by hand. It'll be a bit of a workout, but it's worth it.
*If you have a newer oven, you may have a proof setting that will give you the perfect setting for dough to rise. Alternatively, you can turn on the oven for 60 seconds and then turn it off. Turn on the oven light and it should be just right for the loaves to rise. I've also put my dough on top of my dryer while it's running or even on a heating pad. It will also rise at room temperature, but could take longer than the times listed above.


This past Sunday, The Husband and I went apple picking for the second time! We apparently went to Pleasant View Orchards with the rest of Indianapolis, since the place was PACKED!
We’re apparently a little late this year for the apples (who knew?), and most of the trees had either dropped most of their fruit or had been pretty picked over, but we did get a whole bunch of Golden Delicious apples and a new-to-me-apple, Mutsu apples!
And then when we brought them home, I knew I wanted to turn them into a crisp like we made last year, but I couldn’t remember where I got the recipe or any of the ingredients minus oatmeal. And, then I remembered the best part of having a blog…when you share your favorite apple crisp recipe (here) with all your internet friends last year…you just have to search your blog for it! #win
And yes, it was another successful year of delicious apple crisp! ;)
Have you gone apple picking yet this year?
- On Target item: Merona Red/Black Plaid Shirt (super similar)
- Sunglasses: Gap Factory (super similar)
- Vest: J.Crew Factory (exact)
- Nail Color: “Midnight Mod” (exact)
- Purse: vintage Coach (thrifted; super similar)
- Jeans: Denizen, Target (exact)
- Socks: Merona, Target (exact)
- Boots: Nordstrom (similar)


Brand New Brasserie The French Window Is Set to Open 25th September
Expect an all new The French Window opening this September where diners will find everything a Parisian brasserie has to offer: delicious meals, warm service and a lively ambience. The re-opening lets diners in on the authentic French Brasserie experience where hearty servings of authentic French dishes can be enjoyed in a casual, informal setting.
Newly remodelled, the new The French Window is also where diners will find a raw seafood bar, a?wine bar and an extensive entr?e menu filled with contemporary Brasserie classics. Diners will find themselves surrounded by minimalist d?cor inspired by art deco elements, and a wall filled with black and white photos in dark picture frames which add a touch of old Paris to the restaurant.
?A brasserie is where one can just pop in, fill up and go, all the while feeling well taken care of,? shared Chef Bonnier. Brasserie means ‘brewery’ in French and in the past is where beer and local dishes were served.
The raw seafood bar will feature crabs, prawns, clams, sea whelks and oysters ? all flown in fresh from France. The many Brasserie classics on offer will include Cuisses de grenouille saut?es ? la persillade (Frog legs saut?ed in garlic and parsley butter), Torchon de foie gras de canard et son pain d’?pices (Poached duck torchon with gingerbread), Les moules marini?res et leurs frites?maison (White wine steamed mussels with homemade French fries). A wide selection of wines sourced directly from France and across Europe. Beer by the pint or by the bottle will also be?available.


Disaster Survival – 19 Edible Wild Plants That Just Might Save Your Life
If you had to bug out or just got lost in the wilderness you could still survive if you can identify edible wild plants that could keep you alive. The following is a list of 19 edible plants and how to prepare them to be eaten.
The entire plane is edible and you can eat the plant raw but because the leaves contain oxalic acid you should boil the leaves first. Oxalic acid may contain nitrates which are absorbed from the soil. Boiling the leaves will remove any nitrates.
This plant can be found in North America, Europe, Western Asia and Sections of Northern Africa. Eat it raw or cooked just like you would at home.
Burdock leaves and peeled stalks can be eaten raw or cooked. Cooking the leaves will help to remove the bitter taste. The roots are know to be harvested and eaten for folk medicine. Just peel and boil them first.
Peel and eat the shoots once the plant reaches about two feet tall. The Best part of the stem is near the bottom. The root are also edible. Wash them, break them open and eat them raw or boil them. You’ll find a lot of information about this incredible versatile plant on the web.
Eat the young leaves raw before flowering or you can boil them. Clover goes well when mixed with a little onion and garlic.
The entire chicory plant can be eaten raw or cooked. The roots can be baked, ground and used as a substitute for coffee.
Chickweed is eaten in any way you would prepare a salad. You’ll also find it as part of the ingredients in some of herbal weight loss formulas. It’s a good source of nutrients.
This plant has a natural bitter taste but if boiled several time you can reduce it significantly. Peel off the outer layers of the stalk and eat it raw or boiled.
The entire plant is edible. As long as you eat the leave while they’re still young they won’t be bitter. The leaves are great in a salad.
You can eat the seeds and leaves of this plant which is found in most parts of the world.
You can eat the leaves. Fireweed is usually bitter and is best eaten when the plant is young.
Most freshwater seaweed is toxic however the ocean variety is quite nutritious. Green Seaweed is high in fiber and contain a complete source of protein. It also an excellant source of iodine. You can put it in a soup or just eat it raw.
There are over 30 different common edible varieties of seaweed. Kelp is is one of them. It is found in the north east Atlantic Ocean and in the Barents Sea. Kelp is considered a super-food but eating too much of it does have side effects. Kelp contains a lot sodium alginate, which helps protect you from radiation and also to remove it.
This plant is found all over the world and is also used in herbal remedies. You can eat the leaves although the mature leaves are bitter.
Prickly Pear Cactus
Only the young plants are eaten. The older ones are just too tough. Remove the spines then cut the pads into chunks. The chunks can be eaten raw, boiled, grilled or used in a salad.
Purslane is high in Omega-3 fatty acids and beta carotene. Eat the leaves raw or boiled. The leaves are crisp and kinda tart with a little kick to them.
You can eat the leaves which do not get bitter as the plant matures. Even though the leaves don’t get bitter they do have a nice lemony tart zing to them which comes from the oxalic acid in the leaf.
All parts of the white mustard plant are edible, the seeds the leaves and the flowers. Although this plant is completely edible it doesn’t have a significant nutritional value.
There are over 900 known species of the wood sorrel. Eat the leaves which are a good source of vitamin C.


Clipper Merchant Tea House at the historic William Perry House in downtown Bridgton is the perfect place to linger over a pot of fine tea while sampling delectable baked goods, soups and the fabled Tower of London.
Our hours are as follows:
Wednesday - Sunday 11am - 4 pm
High tea served during all hours of operation.
Reservations, especially for High Tea, are encouraged to ensure that seating is available for you and your party.
We look forward to enjoying a fine pot of tea with you soon!
Valentine's High Tea
February 14, 2018
5:00 pm to 7:00 pm
An evening for incurable romantics! Whether you like old-fashioned valentines, adore Downtown Abby, have a passion for beautiful food, or just love chocolate, you won't want to miss our Valentine High Tea on February 14 from 5:00 pm to 7:00 pm. Enjoy soup, savories, scones and a beautiful array of sweets and sherries--plus champagne and chocolate, chocolate, chocolate! Reserve your place for this charming event.
$30 per person.
Sunday, February 25, 2018
10:00 am to 11:30 am
We invite you to try some of our most popular teas, along with a hidden gem or two that might surprise you with unparalleled flavor. Sample robust black teas, healthy pu-erh, lively greens and perfectly balanced rooibos teas.
$10 includes unlimited sips plus assorted scones.
Congratulations Prince Harry and Meghan Markle
Clipper Merchant Tea House will certainly be celebrating the royal wedding in grand style.
Watch for announcement of planned festivities next month.
British Tea Times
Traditional tea break at 11:00 a.m. that includes tea and typically a scone, biscuits or muffin.
Typically at 4:00 or 5:00 p.m. (dinner in Britain and the continent is usually not before 7:30 p.m.). It is a leisurely affair, conducive to chatting, sipping
and sampling finger sandwiches, scones, macaroons and other treats.
It may be a surprise to learn that high tea originated with the working classes, who worked through what we consider
“lunch hour”. High tea would be served at home after the workday at a table and now often includes soup
in addition to sweets and fruit.
We are also high on Special Events. Just ask.
We have a lot of great ideas to make your event extra - memorable.
32 Main Street, Bridgton, Maine
DELIGHTFUL . . . LOVELY
We invite you to experience the timeless pleasure of taking tea—British-style. Clipper Merchant Tea House at the historic William Perry House in downtown Bridgton is the perfect place to linger over a pot of fine tea while sampling delectable baked goods, soups and the fabled Tower of London. Enjoy the elegant Victorian ambiance and excellent service for your afternoon out or planned event. We offer High Tea as well as afternoon tea and put together special dining experiences on holidays. Private events are also encouraged.
Copyright 2018. All Rights Reserved. Clipper Merchant Tea House Website by TC Two Creative Studios
32 Main Street, Bridgton, Maine 04009 • 207-803-8111


Clear Lid Bento Box With 8 Hold Cupcake Insert - 33 x 22.5 x 12.5cm
Introducing our incredible Clear Lid Bento Box, specially designed to showcase your delightful bento cakes and hold up to 8 scrumptious cupcakes! This versatile packaging solution measures a convenient 33 x 22.5 x 12.5cm, providing ample space for your treats.
Square slot for the cake measures - 15x15cm / 6x6inch
With its transparent lid, our Clear Lid Bento Box provides a captivating view of your delectable creations, making them even more irresistible. The built-in 8-hole cupcake insert ensures secure transportation, keeping your treats perfectly arranged and ready to impress.
Don't worry about assembly—we've got you covered! Our box arrives flat-packed and includes a helpful video tutorial upon request, guiding you through the quick and easy setup process.
Our Clear Lid Bento Box isn't limited to bento cakes and cupcakes alone. You can also showcase other delightful desserts such as cheesecakes and ice cream cakes, making it a versatile choice for any sweet treat.
Crafted with premium quality materials, our Clear Lid Bento Box is designed to impress both you and your customers. It's a must-have packaging solution for bakers, caterers, and event planners looking to elevate their dessert presentation.


Today's painting was inspired by some pink tulips I picked up from Trader Joe's. It was a huge bunch, they were beautiful.
This is a real deal, the White Coat Syndrome. I thought I was the only person that was spooked by doctors. My doctor is on the south side of Albuquerque, so I always stop in at Trader Joe's on my way home.
Here are a few things to try:
#1 Flowers buy a bouquet or make your own. Their flowers last a long time.
#2 Focaccia Bread with roasted tomatoes and parmesan cheese. This is killer with pasta.
#3 They have cinnamon alphabet cookies in a round plastic container. I am sure they are for kids, but I can be a kid anytime.
#4 Crinkle cut butternut squash delicious. (I will make sure to share how I cook these on Food Friday)
#5 They have an amazing collection of craft brewery beers
#6 Trader Joe's Dark Chocolate and caramel candy bar near the check out, so you don't forget
#7 Seasonal gingerbread cookies with frosting in the middle. I have to hide these from Todd.
Happy Shopping and please share your TJ finds with me anytime.
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Pregnancy & lactation diet
During pregnancy and lactation, a woman's nutritional needs increase to support the growth and development of the baby and to provide nourishment for breastfeeding. A well-balanced and nutrient-rich diet is essential during these stages to ensure the health and well-being of both the mother and the child. Here are some dietary guidelines for pregnancy and lactation:
- Folate-Rich Foods: Folate is crucial for fetal development. Include foods like leafy greens, lentils, beans, citrus fruits, and fortified cereals in your diet.
- Calcium:Calcium is essential for the development of the baby's bones and teeth. Consume dairy products, fortified plant-based milk, tofu, and leafy greens.
- Iron:Iron is important for preventing anemia during pregnancy. Incorporate iron-rich foods such as lean meats, fish, beans, fortified cereals, and dried fruits.
- Protein: Adequate protein intake supports the growth of the baby. Include sources like lean meats, poultry, fish, eggs, dairy, legumes, and nuts.
- Omega-3 Fatty Acids:Omega-3s are important for the baby's brain and eye development. Consume fatty fish (e.g., salmon, trout), chia seeds, flaxseeds, and walnuts.
- Healthy Fats:Include sources of healthy fats like avocados, nuts, seeds, and olive oil to support the baby's development.
- Vitamin D: Ensure sufficient vitamin D intake through foods like fortified dairy products, fatty fish, and exposure to sunlight.
- Stay Hydrated: Drink plenty of water to support overall health and prevent dehydration.
Caloric Intake:Breastfeeding requires extra calories. Consume a well-balanced diet with a variety of nutrients to meet the increased energy demands.
Hydration: Drink plenty of fluids, primarily water, to stay hydrated and support milk production.
Continue Prenatal Vitamins: Continue taking prenatal vitamins or supplements recommended by your healthcare provider to ensure adequate nutrient intake.
Omega-3s: Omega-3 fatty acids in your diet can be beneficial for your baby's brain development through breast milk.
Protein and Calcium: Continue consuming protein-rich foods and calcium sources to support your health and your baby's growth.
Avoid Restrictive Diets: Avoid extreme dieting or cutting out food groups during lactation to ensure an adequate nutrient supply for both you and your baby.
Monitor Baby's Reaction: Some babies may be sensitive to certain foods in the mother's diet. Pay attention to your baby's reactions to foods and make adjustments if needed (e.g., if you suspect food allergies).
Always consult with your healthcare provider for personalized dietary advice during pregnancy and lactation, especially if you have specific health concerns or dietary restrictions. A well-nourished mother can better support her baby's development and have a smoother pregnancy and breastfeeding experience.


To dairy or not to dairy, input from an acupuncturist
Guess what! I'm actually not anti-dairy. In fact, I eat dairy regularly. Yay- bring on the cheese! Kind of..
Let's start at the beginning, and think back to our evolutionary history with dairy. It's interesting to consider the time when humans realized that we could procure consistent food from animals in the form of butter, yogurt, and cheese. We were likely consuming dairy well before agriculture was established. What an amazing development to maintain a source of fat, carbohydrates, and protein all in one!
But that's unfortunately not a free-pass to engorge yourself with all the dairy. Even though I'm not anti-dairy, I definitely don't think it should be a major food group in your diet either. Those glasses of milk you're chugging on the regular? Please don't! I believe dairy should be enjoyed as more of a condiment instead.
There are a couple of issues that you should specifically be aware of:
1) The dairy products that we get in the grocery store are very different from the dairy that our ancestors were consuming. It's factory produced, in a system pumped with antibiotics (another whole issue!), coming from animals fed an unnatural diet.
Starting with toddler toys and children's storybooks we're taught that cows munch happily on grass in the fields. Nowadays that's not enough to meet production, so animals are fed corn to fatten them up.
[Pardon the sidetrack, but I can't help but think of this clip from Parks & Recreation! Who else misses that show?! "Fat, happy, and docile, just the way we like them." They're poking fun at corn syrup in the show, but shed a little light on the role of corn in the dairy/meat industry.]
You've heard that you are what you eat. But have you considered that you are what you eat eats, as well? The nutrient profile of grass-fed versus corn-fed dairy products is astounding. Don't believe me? A quick run to the store and you can test the difference yourself. Grab a stick of Kerrygold (easily accessible in most grocery stores) and compare it to the stick of butter in your fridge (please tell me it's at least butter in your fridge and not margarine or vegetable oil spread!). You'll probably find the grass-fed butter a much bolder yellow. It's common in the natural world for higher pigmentation and coloration to be proportional to increased nutrient density. Not rigorous enough of a test? I don't blame you. Learn more about the differences from Dave Asprey here, he's done far more extensive research than I have. And the last test! Perhaps the most important? Taste the difference yourself.
2) Not only has our dairy changed, but we've changed from our ancestors, too. Our society and way of life has drastically changed, and our digestive systems/gut bacteria/etc. have changed along with them.
From a Chinese Medicine viewpoint, our constitutions and pathological pattern tendencies have shifted with our change in lifestyle. Of course you can't change how/when/what you eat, stress levels and exposure, and body mechanics without having ramifications, right?
Long story short, I'm going to talk to you in Chinese Medicine code words: as a society, our way of life lends us to fall into patterns of stuckness, or stagnation. Dairy is nicknamed "cold-damp" in this framework. Damp things collect, coagulate, and contribute to that stagnation. And around here, we of course know what cold does. It freezes, and locks everything up! From a Western perspective, you might call this sticking effect of dairy inflammation.
So how do you know when you should ease off dairy for a bit?
Here are a few symptoms that can be exacerbated by dairy from a Chinese Medicine point of view:
- Pain, especially pain that gets worse with rain and humidity
- Achey limbs
- Swelling & edema
- Foggy, fuzzy head
- Hot flashes
- Nasal & sinus congestion
- Phlegm & mucous production
*Do you know that you are lactose intolerant? Then unfortunately the following advice is not for you. Please continue avoiding dairy.*
Are you experiencing any of these symptoms?
That doesn't necessarily mean that you have to swear off dairy forever! But it does mean that you should probably back off for a bit. I discuss experimenting with diet extensively with patients. Sometimes we mindlessly eat what we always eat, and accept feeling not-so-great as our normal. It's often not until we eliminate all of our triggers for a period, and do some nourishing self-care, that we realize how good we can actually feel in our bodies!
Once you get to a place of feeling amazing, we can consciously re-introduce foods and pay attention to how they make you feel. Remember the old "Knowledge is Power"? It's true! Maybe foods you thought were bothering you don't, maybe you've healed to the point of being able to handle that otherwise triggering food, or maybe you finally tease out the types of food that are giving you trouble. All of this information is incredibly helpful and important to living a happy healthy life!
I love walking my patients through this process, observing the journey. In many cases, acupuncture can help decrease the impact of a triggering food. Think of it like your immune system. When you are well rested and your immunity is going strong, you can be exposed to many different viruses and bacteria without getting sick. But when your run down and your immunity is low, viruses and bacteria that wouldn't ordinarily give you symptoms might make you sick. Similarly, when your body systems are functioning smoothly, you can expose yourself to triggering foods in moderation without causing any issues. But when something is out of whack, those same foods might cause extreme symptoms. Food allergies and straight up awful foods aside, acupuncture can often help bring things back into balance and running smoothly.
What's the worst thing that can happen? You find out that your beloved [insert favorite dairy product here] makes you extra [insert your symptom here]? That doesn't mean that you never get to eat it again. It simply means that yes, maybe you imbibe in it less overall, but more importantly you have the knowledge and power to control when/how/why you feel extra [insert your symptom here]!
Need guidance navigating your diet and nutrition? Or do you think you're experiencing symptoms triggered by your diet and need help? Schedule a complimentary consultation here and we can chat about what's going on, and how I might be able to help!


It may not be the Olympics, but in my house, it is definitely worthy of an award. “Real Simple Easy, Delicious Home Cooking: A Year of Fresh, Healthy Recipes for Every Occasion” is the latest cookbook I’ve checked out of the library, and it is a terrific resource for fuss-free, healthy recipes using a minimum of ingredients. Last night’s culinary adventure yielded pasta with goat cheese and basil oil, a sophisticated summertime macaroni and cheese for adults.Yum! Divided by season and paired with beautiful photos, these fast, simple and delicious recipes have the potential to become staples for those looking for something new in their weekly menus.
If you’re in the market for more fast, reliable recipes, browse our cookbook aisle on the second floor. Look for the call number 641.55 and you’re sure to find some great treasures in simplicity, including Real Simple’s “Meals Made Simple: Quick and delicious recipes for every night of the week;” America’s Test Kitchen’s “The Best Simple Recipes;” Cook’s Illustrated “The Best 30-Minute Recipe;” and Mark Bittman’s “Kitchen Express: 404 inspired seasonal dishes you can make in 20 minutes or less.”
Great. I’m starved. What’s for dinner?
Back to the Blog


Season the lamb joint all over. Set on a roasting rack and roast fro 1hour 40mins at 180C/170C fan for medium cooked meat. Rest for 15 minutes.
20 minutes before the end of the cooking time mix togerther mint jelly and the lime zest and juice, seaon and spoon over the lamb, reserving some to serve separately.
Skim off any excess fat from the roasting tin and discard. Over a medium heat, stir in the flour and deglaze with some of the lamb stock. Add remaining lamb stock until desired consistency is reached.
Simmer for 2-3 minutes until thickened. Check the seasoning. Stir the chopped mint into the hot sauce.
Serve the lamb and the sauce on hot plates with roasted potatoes, steamed broccoli and offer the mint and lime jelly separately.


This is one recipe you are definitely going to want to try. So easy to make and yet so so tasty. They are great for when you are expecting visitors or as part of a gift or hamper.
Oreo Truffle Recipe:
- 200g Oreos
- 100g Cream Cheese
- 200g baking chocolate
- Vanilla extract
- Crush the Oreos. The easiest way to do this is to place them in a ziplock bag and bash them with your rolling pin. Make sure all the air is out of the bag though or it may burst.
- Put the cream cheese in a large bowl and cream it until smooth. Add a splash of vanilla to take the sourness out of the cheese and add some sweetness.
- Add the Oreos to the cheese and mix. (make sure to leave some crushed Oreos for the topping though)
- Once it is mixed thoroughly, take a tsp of the mixture into your hands and roll into a ball. The truffles are very thick and sweet so smaller ones are usually nicer. Plus the smaller they are the more you’ll have to display. Once rolled, place onto baking paper.
- Place the rolled oreo balls into the fridge for at least an hour.
- Once they are cooled, melt your chocolate. Using two forks, dip the balls into the chocolate until totally covered. Before placing back onto the baking paper, drain the excess chocolate.
- Sprinkle some of the leftover crushed over on top and leave to set.
- Then enjoy!
Note: To have more of a variation in your display, dip some into white chocolate, milk chocolate and dark chocolate. Instead of sprinkling crushed oreo on top of all of them, try sprinkling different flavour chocolate on top.
If you give these a go make sure to tag me @sliceofciara so I can see them. 🙂 For more delicious recipes check out the food section of my blog.
Happy baking. x


We offer you the following festive offers in 2014:
3-course lunch menu for only € 37 p.p.
4-course dinner menu for only € 44 p.p.
For only € 29.50 p.p. you can add on your 4-course menu the following festive drinks:
Festive champagne Mailly Grand Cru
Beautiful wine selected by our young wine talent and sommelier Dominique Jacobs
Italian table water
Coffee or tea “complete”
This special lunch and dinner menu is served on Tuesdays, Wednesdays, Thursdays and Fridays in 2014 excluding bank holidays (menu changes every 2 weeks). We advise you to make a reservation in advance. We don't serve this menu in period 12 March till 23 March 2014.
Menu du Monde
Three-course menu incl. house wine, table water, mocha with pastry a la château (only valid on Tuesday, Wednesday, Thursday, Friday and Saturday for lunch and dinner).
The price of this offer is €87.50 p.p.
The saunter brunch
Château Neercanne invites you to take part in a special brunch, a kind of ‘self-picked lunch’, where you yourself play the role of host/hostess. Around noon you will ‘make an appearance’ at Château Neercanne.
You will start with pouring out your own aperitif, then you will take a seat at the table and you will be pouring out your own drinks on this occasion and you will be able to choose between white wine, red wine, table waters, soft drinks or a freshly drawn glass of beer (all as much as you like). We will serve several dishes on the table (fish, meat, cold, hot, pasta, potato dish and vegetables) as common at brunches. After the brunch we will serve a dessert.
The price of this offer is €57.50 p.p.
The price is including the aperitif, the brunch, your drinks taken during the brunch, the dessert and your own service. For children under the age of 17 the price is €30 p.c.. The saunter brunch is especially suitable for groups from 6 persons.
L'Auberge 3-course menu : € 35,- p.p.
All prices are valid from 1 January 2014 till 31 December 2014. The prices are per person and are conditional including service and VAT.


I love to share my cooking process on my social media and anyone that follows me enjoys this content. I made a Shrimp Scampi dish for lunch one day and posted it to both my personal and business page on instagram and the comments and questions i received afterwards was overwhelming! I often get a lot of compliments on my decor, design aesthetic and cooking, and it really warms my heart how I seem to inspire and motivate others.
I decided to write a blog post on this recipe as I had a lot of requests for it on instagram and snapchat! If you make this dish and post content, tag me in it so I can show some love!
Approx. 30-35 Minutes
1 pound of Fresh Tiger Shrimp (Peeled)
2 Tablespoon of Olive oil
2 Tablespoon Of Unsalted Butter
5-6 Garlic Cloves (Chopped)
10 Ounces of Cherry and/or Grape Tomatoes
1/4 Cup Of Chicken Broth
Black Pepper & Salt
Capellini (Or spaghetti)
- Wash (also rinse with lemon juice), Peel and season shrimp with italian seasoning, chilli flakes and black pepper.
- Wash and cut the stems off the spinach and place in separate clean bowl.
- Wash and cut tomatoes in half and place in separate clean bowl.
- Cut Garlic cloves into fine dice sizes.
Pour the olive oil and butter in medium skillet on medium heat. Add garlic once pan is hot and saute for about 20-30 seconds. Do not burn!
Add in Chopped tomatoes and stir slowly cooking it until it loses its shape and becomes "squishy".
Pour in seasoned Shrimp and spinach and reduce heat slightly, constantly stirring and turning the mixture in the skillet.
After stirring the mix for about 5-10 minutes, add in your chicken broth.
In a separate pot, boil pasta in salted water with a dash of olive oil to keep from sticking. Once water comes to a boil add pasta.
Back to the pot of shrimp, garlic, tomatoes & spinach, now you sprinkle black pepper & salt as needed.
Allow the pot mixture to cook on medium heat for about 5-10 minutes, constantly stirring to avoid overcooking the shrimp and drying out the liquid. Reduce to low before adding over the pasta.
Once pasta is finished cooking, (capellini takes about 5 minutes or less) drain and add the pasta to the pot of shrimp and mix together. For more liquid, simply add more chicken broth.
- Use FRESH ingredients for the best taste and quality.
- Buy FRESH shrimp by the pound instead of bagged for best quality shrimp.
- 1 pound of shrimp usually contains 15-20 big pieces of shrimp.
- Use Extra Olive Virgin Oil and Block Unsalted Butter.
- Defrost shrimp by putting in COLD water in a clean silver bowl and wash and rinse with cold water and lemon juice.


It feels like this happens every couple of years here at the Station. Someone new gets hired and they don't know the etiquette of cooking in the microwave in the office breakroom. For the past three weeks, a new employee (I won't say their real name, but let's call them Joe) has been warming up fish in the microwave for lunch. Now I like to eat fish...but doesn't everyone know that it's inconsiderate to be cooking something that smells up the whole office. I know the boss is getting ready to talk to Joe, but then I got to thinking...are we the ones who are wrong. Should Joe be able to cook up some fish in the breakroom? I can't get behind it because I HATE that smell...what do you think?


Orange walk is 100km north of Belize City.Thier industry is Agriculture and
Main industry is Sugar cane in Orange walk. it called Sugar town. Mestiso so called Mexican Spanish ,and Menonite is moved from German,Chinese and many ethnic group live there. The Shopping is fun like cloth, grocery, and tacos stand at the town.
Population: about 40,000
Access: Bus (it takes about 1.5 hours from Belize city)
Most popular places in Orange Walk
Lamanai Mayan Archeological Site
Lamanai is accessible to tourists by organized day boat trips from Orange Walk Town along the New River, is located in the north of Belize, in Orange Walk District. Archaeological work has concentrated on the investigation and restoration of the larger structures, most notably the Mask Temple, Jaguar Temple, and High Temple.
Restaurants and Bars in Orange Walk
Nahil Mayab Restraunt & Patio（Caribbean）
It is one of the few restaurants in Orange Walk that is air conditioned. The bar is comfy and makes just about every mixed or frozen drink you desire. Outdoor dining is available in the patio. A small waterfall and lush, healthy plants make the patio very inviting.
Mon〜Wed 7:00 – 15:00/Thu〜Sat 7:00 – 14:00, 18:00 – 23:30 Cor. Guadalupe & Santa Ana Street, Orange Walk
Family owned and operated since 1949, Luigi’s Italian Restaurant has been an Akron landmark for over 60 years. Priding itself on consistency and tradition, Luigi’s has been serving up its famous pizzas, cheesy salads, and pastas for decades.
Mon～Fri 6:00 ‐ 15:30 322-2734 20 Main Street, Orange Walk Town
Go to this amazing bakery, grab a tray and a pair of tongs, and take your pick from the spread of sticky buns, cinnamon rolls, croissants and meat pies, which make for a perfect breakfast or lunch for the road.


Originally an oyster house, Portside has been a family-owned and operated restaurant since 1997. Most of our wait staff has been with us since the beginning. It is commonly said that one of our servers “came with the building” as she was a member of the previous restaurant’s staff. We offer upper and lower/inner and outer dining areas to accommodate everyone.
Our mission is to provide our customers with a relaxing pleasurable dining experience overlooking Cambridge Creek. Our setting allows you to view the waterman on their workboats returning from the day’s catch as well as some of the local touring riverboats. We also offer the absolute best view of Cambridge’s historic drawbridge. Many days while visiting Portside, you may meet Maggie, our friendly mallard. Even the ducks know where to go for good times and good food – Portside Seafood Restaurant.


Father's Day Hamper 8
This Father's Day hamper includes:
Old Fashioned Tomato Sauce
Triple Chocolate Biscuits
Bag of Honeycomb Chocolates
Cylinder of Fruit & Nut Dark Chocolates
Twin Pack of Yo Yo's
Tomato & Capsicum Relish
Mini Jar of Spicy & Tomato Relish
Hosier Lane Block of Chocolate
In the unlikely chance that one of the products in the hamper is out of stock, a substitute of the same value will be used.
Changes are welcome, please call us to request any changes.


November 10th, 12pm-2pm
Join the Milbrandts for a delicious pairing of Milbrandt wine and food by Chef Breanna Beike. Chef Breanna and the Milbrandts are long-time friends and share a passion for food, wine, and community.
Breanna is the owner and chef of Heritage Restaurant, located next to the Milbrandt Vineyards tasting room in Woodinville.
This plated lunch will feature Breanna's signature farm to table style and includes limited-production Milbrandt wines.
Space is limited.
$60 per person - Wine Cub Members
$70 per person - General Public


Every single year I make an annual pilgrimage to a German grocery store, named Aldi's and buy a German Christmas stollen. I'll confess, that I'm not a huge fan of them. But for more years than I can remember, my Mom always bought them and sent me a couple for the holidays. She really loved stollen and even kept a few in her freezer to have through the year, enjoying a piece with a cup of tea. So I do the same. I buy a loaf from Aldi's of the marzipan stollen, and have a piece with a cup of tea and remember her. It's a Christmas tradition. Do you have any Christmas traditions like this?
I hope your week is off to a good start!
**For those who don't know what stollen is, here's a bit of it's story.
Stollen is a cake like yeast bread that usually has dried or candied fruit, orange and lemon zest, spice and cardamom spices for flavoring. It is coated with powdered sugar or icing sugar and often containing marzipan. It was also called Striezel or Christstollen. Striezel is a word for loaf, and the shape of the bread along with being dusted with powdered sugar was a symbolic shape of the baby Jesus in swaddling clothes so it was also called Christstollen.
Dresden Stollen is said by some historians to have originated in 1329 as a result of a contest offered by the Bishop of Nauruburg. Bakers in the region produced a wonderful bread baked with the finest butter, sugar, raisins, citron and other specialty ingredients. The Bishop enjoyed the stollen so much that he ordered a quantity of grain saved for stollen only.
Stollen is mentioned for the first time in 1474 in the accounts of the Christian Hospital of St. Bartholomew in Dresden where it is referred to as a cake for the fasting period, consisting of only flour, oats and water as required by Church dogma.
Stollen became such a part of Dresdeners' lives that it was cut and served with special, stollen only utensils. It was also tradition that the first piece of stollen was set aside and kept to ensure the family would be able to afford a stollen the following year and the last piece saved to ensure the family had enough food for the year.
|~Jake, hoping for a bite of stollen ❤~


Popular Choices Of The Week
See our new cakes sections below – Ring our Wolverhampton Cake Shop on 01902 475267 to order a Birthday cake or order a cake online now
Where are we?
We specialise in Eggless Fresh Cream cakes, Egg or Eggfree Custom Icing Cakes, Wedding Cakes, Milk Cakes, Cake Sundaes, Cupcakes and Fresh Cream Cake slices!
Our reviews speak for themselves! Follow our Facebook page and check out some of our customer reviews!
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Made near Sevre et Belle in the Loire Valley of France, Bucherondin is produced from pasteurized goat's milk in the shape of a 2lb log. Cheeses are matured for five to ten weeks, by which time they are coated with a bloomy, white rind. Soft, but semi-firm in texture, this cheese when young has a mild taste and it has a harder texture. As it ages, is gets a softer texture and a sharper, more intense taste.
Pair with: Sauvignon Blanc


About a month ago I came home from work hungry and decided to park myself on the couch with my current obsession (pictured left) and watch some mindless tv. 3 episodes of That 70s Show and half a jar later (literally, half the jar) I found myself on top of a sugar high, lying wide-eyed in bed wondering how I could possibly fit into my jeans the next morning. But you know what? It was worth it, and I'm not just saying that. It was actually worth the 500 (or some odd) grams of fat and the several hours of sleep lost. Seriously. It is, in fact, that good.
I truly LOVE peanut butter. There is no arguing this point. Peanut butter must be the greatest invention ever. Apparently, if Wikipedia is right, which it probably isn't, the Aztecs first mashed peanuts into paste hundreds of years ago...and then, in 1884 a guy named Marcellus Something (he was Canadian, whatever) invented a process of milling roasted peanuts until they had a "butter"-y consistency. Then the Kellogg guy got a patent for "Nut Butter" in 1897. But, however it started, I'm happy about how its turned out. In fact, I'm so happy that I eat it every day. It's why I keep running and can't seem to lose any weight.
Mostly, I eat it plain, while drinking a glass of milk and watching Friends and then the transition into Sex and The City on the CW on weeknights. Sometimes, I dip a spoon in peanut butter and then put a little strawberry jelly on top and eat that together. It's like a sandwich, without the carbs (rationalizing works wonders).
I will point out, however, that Smuckers has the best standard, non-fancy, peanut butter. Natural, creamy (or chunky), Smuckers is by far the most delicious. There's really no difference in taste between their organic, reduced-fat, or just standard natural. I am a peanut butter snob, so I don't like non-natural peanut butter. Skippy, Jif, no thanks. Judge as you will, but I am not willing to compromise here. There is no discussion. It has to be the natural stuff. Sorry, kids.
This past summer, though, I discovered Peanut Butter & Co. I don't know if they sell their jars outside of NYC or not, but they're located in Greenwich Village. They have flavored PB. Cinnamon Raisin Swirl is possibly the most genius combination ever created. Just check out that first paragraph again. Worth. It.
I'm gonna put this out there, but peanut butter is going to officially replace cupcakes in trendy-land. I like me a red velvet from Crumbs as much as the next girl, but I'd trade it all for a big spoonful of natural PB.


However, olive oil has some limitations. First, it has a relatively low smoke point at 350 degrees Fahrenheit that is unsuitable for high-heat cooking or grilling. Second is the taste. Olive oil is relatively mild and does not offer a tremendous taste.
According to the founder of Strength Genesis, Derek Alessi Ph.D., Australian macadamia nut oil is the best-kept health secret most people have probably never heard of: “Macadamia oil is packed with the antioxidants that are known to be that they neutralize free radicals. This can support a healthier heart and can lower the risk of diabetes. “
Alessi continues, “Macadamia nut oil is also high in flavonoids, a powerful antioxidant that can reduce inflammation and help lower cholesterol. After all, his profile of heart-healthy fats is 17 times higher than that of olive oil! “
Strength Genesis has been importing and bottling macadamia nut oil since early 2019 and has earned the majority of its sales from health enthusiasts and foodies. Macadamia nut oil has a much higher smoke point of 515 degrees Fahrenheit when compared to olive oil and butter. The smoke point is also known as the focal point of oil and can change the properties of oil from very healthy and rich in omega-3 fatty acids to carcinogenic and dangerous. Additionally, macadamia nut oil has a natural buttery taste that many people prefer when cooking meat, eggs, and vegetables.
Alessi continues: “I have been working for Dr. Derek Health & Fitness with people who help them lose weight, reduce body fat, reduce or eliminate medication, and improve their quality of life. What you put into your body matters – a lot. I stand 100 percent behind this product for its health benefits and performance. I am so confident this will become your new favorite cooking oil that I will refund your order AND, if you are not 100% satisfied, I will send you a bottle of cooking oil of your choice. “
At Strength Genesis, all products are ethically sourced from the highest quality natural ingredients: New Zealand Grass Fed Protein, Icelandic Cold Processed Omega-3 Fish Oil, Delicious Living’s Award Winning 100% Australian Cold Pressed Macadamia Nut Oil, and more. All products are then packed in glass or metal containers. They’ve eliminated the use of unnecessary Styrofoam, Mylar, and plastic in their bins, shipping boxes, and outer boxes.
StrengthGenesis.com is a sports supplement retailer founded in 2017 and owned by parent company Live It Fit LLC. Strength Genesis is best known for their award-winning 100% Australian Macadamia Nut Oil, Molecularly Distilled Omega-3 Cold Processed Fish Oil, and New Zealand Grass-Fed Whey Protein. Strength Genesis is committed to providing products and packaging that are good for both people and the planet.
Visit StrengthGenesis.com for retail and wholesale macadamia nut oil.
SOURCE Strength Genesis


Andy's Dandys Dog Treats
Classic Large Decorated Bones Dog Treats
- Six large bones hand dipped and lightly drizzled with our signature dog-friendly, all natural, icing.
- Bones 4 1/4” W
- Four mouth-watering flavors
- Maple Pumpkin
- Honey Oat
- Cinnamon Peanut
- Apple Cheddar
- Human-grade ingredients that are baked to perfection.
- No preservatives, wheat, corn or soy
- Count: 6 large treats
Yummy Yummy Yummy…we’ve got treats for your dog’s tummy!
We’re proud to offer Andy’s Dandys Baked Dog Treats, from our Vermont friends and neighbors just down the road. This small company has a big heart and a passionate mission. Handmade in small batches, these doggie delights are definitely worth howling about!
- Pretty & Tasty: Each bone is artfully drizzled with a unique sugar-free yogurt icing that’s tinted with all natural, plant-based food coloring vegetable powder of spinach, spiraling, purple carrot, turmeric.
- Just Good Eatin’: These treats are made with all natural ingredients with no preservatives, animal by-products or fillers. Baked fresh using local farm fresh eggs, pure vanilla, real honey and natural peanut butter. Yum.
- Treats with a story: In 2008, a mother and son team launched a company that believes in the power of an inclusive community that values the health and wellbeing of all living creatures. Rooted in the family’s desire to create a fulfilling life for Andrew (who has Down Syndrome) and their love for the family dog (who loves treats) Andy’s Dandys Dog Treats was born. They
partner community programs to help young adults with unique learning styles build skill sets and access jobs that they care about.
Guaranteed with a meow, a bark, and a handshake. Learn more about our Good Boy Guarantee


The Vegan / Vegetarian Diet Assessment
A healthy, successful vegan or vegetarian diet is not only achievable, it is easy to do when you know how.
Through the Walking Nature’s Path Diet Assessment:
- You will complete my thorough 7-day food diary template.
- I will then provide you with a personalised report which will:
- Show you how your diet and nutrient intake compares to the recommended daily intakes (RDI) based on your age and gender.
- Highlight the nutrients lacking in your diet.
- Provide information on why these nutrients are essential for your health and common issues associated with deficiencies in these areas.
- Recommend foods and serving sizes to introduce to your diet to reach your RDI of these nutrients.
- - - - -
When you made the switch to a vegan or vegetarian lifestyle, were you aware of the foods you needed to include to reach your recommended daily intake (RDI) of essential nutrients? We need to make sure you're kicking goals when it comes to omega 3's, vitamin B12, protein, iron, calcium and zinc. As a qualified vegan naturopath, these are the essential areas I focus on for a healthy diet.
For example: Did you know that the RDI of protein is approximately 1g per kilogram of body weight? For the average adult that is the equivalent to 200g of tofu + 100g of oats + 100g of cooked chickpeas + 50g of almonds + 25g of chia seeds + 25g of tahini per day. That seems crazy, right! But it's true. Inadequate protein can result in tiredness, poor sleep, anxiety, hair loss, slow wound healing - basically, protein is required for the heathy development of every cell in your body. Are you getting enough?
When you purchase the Vegan / Vegetarian Diet Assessment, you will receive my 7-day food diary template to complete. Note: ideally I want to know how many grams of each ingredient you are including in every meal - kitchen scales will come in handy.
Example: If you enjoy Carmen's muesli for breakfast - you will write "Carmen's Fruit and Nut Muesli" 100g. Soy milk 80ml. However, if you make your own muesli, please let me know the ingredients and their (at least, approximate) weight.
The more detailed your diary, the more accurate my assessment will be.
Once you send back the completed food diary, I will review, calculate and create a personal diet report specifically for you. I will report on your current nutrient intake, highlight areas of improvement, as well as explanations for why these areas are important and which foods you should introduce or increase to meet the requirements for you.
Perfecting a vegan or vegetarian diet is a constant work in progress. This Diet Assessment will give you peace of mind and the building blocks to become the healthiest star that you can be - Tara.
- - - - -
Note: This diet assessment should not replace a one-on-one online naturopathy consult if you are experiencing particular health issues. If you would like to speak with me about your health concerns, I recommend you book an online Vegan Naturopathy Consult.


Espresso Machine, Moka Pot or Coffee Maker
Stove or Hot Plate
4 double-wall coffee cups or your favorite fancy glasses
4 Cups Strongly Brewed Coffee
5 Cubes Ice Cubes
14oz Can of Coconut Milk Full Fat
3 tbsp Maple Syrup
1/4 tsp Cardamom Powder
1/4 tsp Almond Extract
25mg Hemp Oil
Brew your coffee and place in the fridge to chill. While your coffee is chilling, place the entire can of full fat coconut milk in your saucepan over medium-high heat. As soon as it begins to boil, immediately turn down the dial to low and let simmer. Add in your maple syrup, and let it simmer on low for approximately 20-30 minutes until it’s about half of what you started with. Stir in your cardamom and almond extract. Remove from heat and let it cool at room temp. Once it’s completely cooled, drop in your hemp oil to the coconut milk mixture and whisk it up. Place ice cubes in all glasses first, then pour your coconut milk mixture to the halfway mark. Lastly, add your cold coffee and you’ve got your delicious drink.
To add a little fun to your coffee, add some coconut whipped cream on top and a few chocolate sprinkles or pecans/nuts of your choice.
Written By: Steph Van De Ven
- Hemp Oil Tincture$68.00 – $94.00


An incredibly tasty, perfectly easy, 5-ingredient recipe! Taking just minutes to prep and cook it is a dinner recipe everyone can agree on!
1.5 sirloin steak, fat trimmed, diced into cubes just under 1-inch
1/3 cup low sodium soy sauce
1 tbsp honey
3 garlic cloves, minced (1 tbsp)
1 tbsp of olive oil
green onions for garnish (optional)
- Place steak pieces in a gallon size resealable bag.
- In a bowl whisk together soy sauce, honey and garlic, pour over steak , seal bag while removing all air and seal
- Let marinate in the fridge for 1-2 hours
- Heat 1/2 tbsp of the oil in a heavy non-stick skillet over medium high heat
- Add 1/2 of the steak spaced apart and let it sear until golden brown about 1 minute then flip to the other side
- Let continue to cook to desired doneness (internal safe temp. is 145 degrees). Transfer to a place and repeat with the remaining steak and oil
- Serve warm garnished with green onions and asparagus spears
Count each serving as 4 servings (4oz.) of protein (group 6) and 1 serving of fat (group 7)
recipe courtesy of cookingclassy


Dining room of our boutique hotel in Bastelica
Breakfast, mainly comprising fresh produce, delicious home-made cakes and biscuits as well as Corsican cold meats and cheeses, is served on the terrace near the pool, facing the morning sun and the mountains, or in the dining room.
Residents dinners are based on a set menu. Food is served indoors or outdoors, depending on guests’ wishes and the weather, in a quiet cosy setting. Primarily made from local and seasonal produce, it combines a wealth of flavours with the simplicity of traditional authentic cuisine.
open according to the seasons
Relax and unwind
In the lounge facing the mountains, sitting comfortably on a sofa in front of the fire or on the terrace alongside our swimming pool, take a look at our drinks menu. At tea time, we offer you a selection of teas, coffees and hot chocolates to enjoy with our home-made pastries.


PREPARATIONTIME 15 MINUTES COOKING TIME 10 MINUTES
1 tablespoon sesame oil
1 medium brown onion (150g), chopped finely
2 cloves garlic, crushed
300g pork mince
300g veal mince
/4 cup (60ml) soy sauce
1/4 cup (60ml) oyster sauce
1 medium red capsicum (150g), chopped finely
3 cups (240g) bean sprouts
3 green onions, chopped coarsely
1 tablespoon toasted sesame seeds
8 large iceberg lettuce leaves
1. Heat oil in wok; stir-fry brown onion and garlic until onion softens. Add both minces; stir-fry until cooked through. Add sauces and capsicum, reduce heat; simmer, uncovered, stirring occasionally, 3 minutes.
2 Just before serving, stir in sprouts, green onion and seeds. Divide lettuce leaves among serving plates; spoon stir-fry into leaves.
10.1g carbohydrate; 17.2g total fat (4.9g saturated fat); 1463kJ (350 cal); 37.9g protein


At South Bend International Airport, we know how important destinations are. But in the grand scheme of things, the journey is an adventure in its own right. As we safely take to the skies again to explore our world and make lasting memories, we should keep in mind that—despite security checks, boarding passes, and all the rest—travel truly is a joy.
If you’re planning to break free with an exciting new trip to parts unknown, don’t forget to enjoy the journey by stopping for a hardy meal, lite bite, local beer, or one-of-a-kind souvenir at South Bend International Airport!
At some point over the last year, you probably learned how to bake bread or cook your favorite Italian dish at home. Now, you can explore more options without making a mess of your kitchen or ordering from the same old app.
At South Bend International, the aptly named Bar Fly is your go to stop for great, made-to-order cuisine. At locations both pre- and post-security, travelers can enjoy satisfying options for breakfast, lunch, or dinner!
Breakfast at Bar Fly includes hearty options such as the egg, meat, and cheese sandwich or the breakfast burrito. Lighter choices like bagels, muffins, parfaits, and oatmeal are also available for the calorie-conscious members of our vacation parties. Lunch and dinner options include expertly prepared salads, signature sandwiches (featuring pork, turkey, and chicken), and even some great appetizers (chips and queso, zucchini fries, corn fritters) if you’re just looking for a quick bite.
In addition to Bar Fly, travelers will find South Bend’s own Studebagels available both before and beyond security. At Studebagels, you’ll enjoy portable, travel-friendly options in a variety of flavors and with your favorite spread!
If you forgot the 3-1-1 rule and had to take some extra time through security, you may be in a hurry. South Bend International’s grab-and-go, premade options may be best for boarding your flight on time. Grab a tuna or chicken salad croissant, smoked turkey sandwich, Caesar salad, or smoked turkey wrap (among other offerings) and enjoy your meal as you settle into your seat on the plane.
Time takes on a different meaning when you’re traveling. In an airport, nobody looks at you sideways if you’re enjoying a cappuccino at midnight or a local beer at 6:00 in the morning. Make the most of the strange circumstances by stopping in at these popular watering holes.
Once again, Bar Fly is your one-stop shop for ultimate beverage satisfaction. Don’t miss a chance to sample some local brews as you wait for your flight to board. Bar Fly also features a full bar, and the expert bartenders can whip up everything from a scotch and soda to a gimlet martini. In keeping with its location, the Bar Fly at South Bend Airport is decorated with reclaimed airplane parts, and there’s no shortage of TVs to distract you until it’s time to ship up and ship out.
For a pick-me-up, Bar Fly also slings piping hot cups of Joe. Featuring nearly every caffeinated variety of America’s favorite beverage (espresso, latte, Americano, cafe au lait) and similar tea options (chai latte, chocolate chai, hot tea) you’ll find what you need to perk up at Bar Fly.
Meanwhile, at the South Bend Chocolate Company, you’ll find a hot cup of (what else?) chocolate! Enjoy a cup of hot chocolate in dark, white, cherry jubilee, LaSalle, and Mexican varieties.
From gum to newspapers, electronics and the latest paperback bestsellers, you’ll find both travel essentials and unique gifts at South Bend Sundries kiosks before and beyond security. Grab some Notre Dame swag to remember your trip or a paperback to browse as you wait in the terminal. Whatever you’re looking for, you can find it readily available at South Bend.
For unique and tasty souvenirs, Pop-Stop and South Bend Chocolate Company have you covered. Create your own bag of flavored popcorn at Pop-Stop or browse the excellent local chocolate flavorings at South Bend Chocolate. Both locations offer travelers a chance to put a personal touch on their journey and their souvenirs!
After the year we just had, it’s safe to say that we’re ready to fly again! But it’s also worth noting that, as we safely and slowly reopen, it’s okay to ask for reminders. We may need some security tips, some refreshers on carry-on vs. checked luggage, or a reminder of the latest safety protocols.
Most importantly, we may each need a little time to adjust and enjoy our journey. At South Bend, we’re proud to be part of that journey, whether it’s a bite to eat, a bagel on the run, or a Fighting Irish pennant flag for the sportsfan back home. Welcome back and happy trails!
Savor the journey at South Bend International!
As we all ease back into something like normal, it’s important to savor the journey and truly enjoy your trip. At South Bend, you’ll find excellent customer service, friendly staff, second-by-second flight information, and—of course—great food, drink, and gift options. For more information, contact us at (574) 282-4590 ext. 230, or check out flysbn.com! Fast. Smart. Affordable. Safe.