Welcome to a space where the art of fine dining and the spirit of sharing intertwine. Immerse yourself in an elevated dining experience at our Scape restaurant, where every dish is a harmonious blend of flavours, designed to be savoured together.
Our menu at Scape is a journey across the Mediterranean, featuring fresh seafood, succulent meats, and an array of vibrant, seasonally inspired dishes. This unique sharing-plate style menu offers seasonal dishes and daily specials, so whether you’re dining with a few friends or a large group, our set menus cater to all occasions.
Our extensive wine list includes premium local selections including our own Vondeling wines. We also offer sommelier-led wine pairings to complement your meal, featuring a mix of both our own Vondeling wines and those of our favourite local producers.


New Cake Decorating Courses members for December
by Lindsay in Cake Decorating Courses Directory
A big welcome to all of our new Cake Decorating Courses members who joined us during December. Derek and I hope all our members and visitors enjoyed a happy and joyful Christmas. Happy New Year to all!
With all the festive busyness and chilly weather, I’m pleased to say some lovely cake makers still found the time to join our cake decorating course family, showcasing their range of lovely cake and cupcake decorating courses, classes and workshops.
Please remember that the listings for our members are a small sample of the courses they offer and the topics that they teach. If you don’t find exactly what you are looking for here, please visit our members’ websites or feel free email them with your requirements.
Buttercream & Bows
From cupcakes to novelty cakes Buttercream & Bows share their passion for cake decorating and sugar craft. Classes are located in Birimingham, West Midlands and are availabe for all skill levels, with each class taught by a fully trained instructor.
With over 30 years of experience Cakes Unlimited of North Yorkshire offer a selection of friendly, laid back cake decorating courses. With a range of courses for all skill levels, Cakes Unlimited cover many cake types and techniques.


This morning I was a bit tired, but I didn’t sleep too well last night. A couple hours after I woke up, the grogginess dissipated and I was fine the rest of the day. I could have gotten a workout in this evening if I was able to, but doctor’s orders!
I fasted until lunch today, but started getting hungry around 11 (ate at 12). I had a salad for lunch then some carrots and a pickle for a snack. Squash with a black bean burger was for dinner. Normally I would use mayo, but since I’m counting calories, it’s not worth 100 of my precious 1,000. I used mustard instead since there aren’t calories. I had a hot earl grey tea with a splash of almond milk for “dessert”. I also had a mini rice cereal treat at work. It was good but not sure it was worth the 45 calories. It’s amazing how quickly you can decide if a food is worth it or not when you count calories.
I was so tempted to cheat today because I came home to freshly baked peanut butter cookies! Why this week?! You better believe I put away a few to have on Saturday! That being said, I’ve decided to just do the experiment for 5 days so Friday will be the last day.
Tomorrow and Friday I will resume working out. Still drinking a gallon of water per day. It’s actually not been that difficult. I find myself liking the challenge although looking everything up can be tedious. I’ve learned that many veggies have very few calories so you can almost eat all day if you like veggies!
My digestion seems better and I have less of an uncomfortable feeling after I eat. I try to eat a lot of fiber normally, but since I’ve been eating even more veggies, that could be part of it. I can’t wait to see if I feel up to a workout tomorrow (day 4). I suspect I will start to lose energy soon. I work in an office so I don’t do a ton of physical labor, but your body needs calories to just function properly. We will see what happens by Friday!
Quick note: This is not medical advice. Simply a personal experiment log. Thanks for reading!


Heading out for yet another sporadic work lunch we decided to have a little think about where to go. My colleagues are very much into healthy eating and lately we have been heading straight for Canterbury’s The Skinny Kitchen. However – I am a massive fan of breakfasts for lunch and was sad [devastated] to learn that The Skinny Kitchen had chosen to take their ‘Let’s Smash it’ from the all day menu. With this in mind and also just feeling a change we decided it might be nice to try somewhere new.
KITCH was recommened to us and having quickly checked the menu at work we agreed it was a winner and headed down. Like its neighbour, Kitch has a healthy, hearty menu which boasts fresh produce. It is set apart however, by its local and unique feel achieved by a miss match of furniture and open kitchen.
Thankfully the menu was exactly what we were hoping for. A choice of sandwiches and typical lunch items, homemade sweet treats and – hooray, an all day breakfast menu.
Although my usual pleasure if smashed avo on toast with poached eggs was an option, the ‘KITCH BRUNCH’ caught my eye. A handful of my favourite items all on one plate!
Toasted sourdough, poached eggs, roasted tomatos, hummus, greens, mushroom, avocado & seeds – £8.95. I opted to pay an extra £2.50 for the addition of smoked salmon (because why not?)
Overall, I really enjoyed my meal! I was also impressed by the portion size, plenty of food but light enough to be able to return to work for the afternoon. There is nothing worse than spending the rest of your day stuck behind your desk, bloated and having to losen your trousers.
My colleagues and I will deffinately be returning to KITCH, with so many things on the menu to try it would be hard not to. We may have found our new healthy, homely place to eat in canterbury and I would recommend if in the area, you pop in too.


Situated at Troon Yacht Haven, Scotts is a stunning bar and restaurant which looks out towards the picturesque Isle of Arran and Ailsa Craig.
With a menu full of local, seasonal ingredients, there's something to satisfy even the most discerning of tastes – including classic fish and chips, freshly-landed lobster and delicious 28 day-aged steaks. In summer months, our heated terrace means guests can sip a cocktail and watch the sunset over the islands. The bar itself is equally impressive, thanks to a cocktail list compiled by some of Scotland’s leading mixologists, as well as a refreshingly varied selection of wines by the glass, continental lager and craft beer.
Whether for a quick lunch, after-work drinks with friends or a special occasion dinner overlooking the water, Scott’s Troon should be your first port of call.
Check out our seasonal selection of special food offers and drinks deals. Don’t say we’re not good to you…View offers
Love Scotts? Get the card! Our Benefit Card lets you earn rewards every time you visit, not to mention a whole host of exclusive offers and invites to events. Register now and we’ll even give you 200 free points!Find out more
Needing some gift inspiration? Forget about saying it with flowers, a Buzzworks Gift Card is the perfect way to show them just how much you care! Simply select the amount and we'll do the rest. Best of all, it can be topped up again and again…Find out more


Most of the time, I like an omelet. There are so many things you can do with an omelet. At home, I make pizza omelets. I squirt a little pizza sauce, lots of mozzarella cheese, and pepperoni, or a meat lover’s pizza omelet.
That sounds GOOD!!
Wife, mother, and researcher of a myriad of subjects. I love to write about anything and everything! Writer for The Startup, Better Marketing, & The Ascent👊
Text to speech


Probably the best Chinese restaurant around MIT, a go-to for students. The mala hot pot (麻辣香锅) is always a hit and you can customize it with your preferred ingredients. This time I got the twice-cooked pork (回锅肉) and stir-fried green beans (干煸四季豆). The pork was thinly-sliced, the green beans were cooked perfectly, and both dishes were delicious and well-cooked in a way that is difficult to replicate at home. Meal was really reasonably-priced and the servings were large
I come here often for lunch, it can get busy but they have additional seating upstairs! They do lunch specials and even offer lower prices if you order 3 of them. It comes with soup and white rice. I got the boiled fish in spicy broth, which was amazing and had HUGE portions. However, my friends ordered other dishes and did not have a similar experience. One ordered bok Choy with garlic, there was no garlic. Also try the dry pot!
Excellent Sichuan cuisine. Spicy dry pot is comprehensively delicious from the veggies to the peppercorns to the whole garlic cloves. Create your own or select one of the pre-made menu offerings. Wide variety of proteins available from beef and chicken to brown beech mushrooms for vegetarians. And yeah, flavors range from spicy to insanely spicy. Dan Dan noodles are also a hit here.


Ready Meats Inc. 3550 Johnson Street N.E
We care about our customers
3550 Johnson St. N.E., Minneapolis, Mn. 55418
Being a family-owned and operated business, we’re able to offer you that personal touch you've been looking for. Our goal is to provide the freshness and quality that you can't get from a supermarket.
At Ready Meats Inc., we really care about the products we sell. We’d like to share our years of experience and the freshest products with you. Our courteous and knowledgeable staff can answer your cooking questions. We look forward to seeing you soon!
Treat your family to a
Your Winter Meals
Try some of our "Pop in the oven"
Comfort Foods such as Chicken
and beef pot pies, ham loaves and
meat loaves or our wildly popular
Stuffed Pork Chops and Stuffed
Tuesday- Friday 8:00- 6:00
Saturday 8:00- 5:00
(Closed Sunday and Monday)


Feed Mill in Bangladesh
Bangladesh is a densely populated nation with 182 million inhabitants and an annual growth rate of 1.1%. The natives face a formidable challenge in satisfying the nutritional needs of such a large population with organic food sources.
In the past ten years, dairy, livestock, poultry, and fish farming on both a commercial and household scale have increased to meet the rising demand. According to a report published by Financial Express on 13 February 2018, fish production increased by nearly 40%, meat production by 600%, and egg production by 200% in the fiscal year (FY) 2016-17.
During the same time period, milk production rose by 300 percent. In 2016-2017, the domestic protein demand for Meat and Fish was completely met due to the increase in local supply from commercial producers. However, there is a significant production gap between Milk and Eggs. Additionally, as a result of continuous population growth, the expansion of dairy, livestock, poultry, and fish agriculture to meet future demand increases is inevitable.
The prospect of Feed Mill Industry in Bangladesh
The poultry industry alone is expanding at a rate of approximately 20 percent per year. Bangladesh is not yet self-sufficient in the feed industry, which functions as a backward link for these rapidly expanding industries.
According to a recent report published by Global Agriculture Information Network, there is currently a demand-supply gap of 0.49 MMT annually in the Bangladesh Feed Industry, which has an annual capacity of approximately 5 MMT. In 2017 Bangladesh imported 0.4 million metric tons (MMT) of feed worth $155 million to supplement domestic supply. The annual domestic feed demand in Bangladesh is anticipated to increase to at least 9.5 MMT by 2020.
According to BBS (Bangladesh Bureau of Statistics), Bangladesh’s GDP grew by 7.86% in the 2017-18 fiscal year, significantly exceeding the predicted growth of 7.65%. And experts predict that rapid economic expansion will continue for the next several decades. Additionally, the per capita income increased to $1751 in FY 2017-18 from $1610 in FY 2016-17 [Dhaka Tribune, 18 September 2018].
As disposable income rises, so do expenditures on food products, particularly those rich in dietary protein, such as meat, egg, milk, and fish. According to studies, the effects of urbanization, the acceleration of economic growth trends in a country, and rural-urban migration fuel meat consumption.
In its most recent Household Income and Expenditure Survey (HIES) 2016 report, Bangladesh Bureau of Statistics (BBS) stated that daily per capita consumption of major meats such as chicken, duck, and beef as well as fish and egg has increased compared to 2010 . Among these protein sources, egg and chicken consumption has increased significantly.
According to statistics, the average daily egg consumption increased to 13.58g in 2016 from only 7.20g in 2010. Similarly, chicken and duck consumption increased from 11.22g per day in 2010 to 17.33g per day in 2016. In addition, the 2016 HIES data revealed that beef consumption per capita increased to 7.54g in 2016 from 6.84g in 2010, while fish consumption increased to 62.58g from 49.50g in 2010.
All of this increased consumption has been met by the expansion of poultry, dairy, livestock, and fish farming, which has been supported by the expansion of the domestic feed industry.
Regression statistics comparing the historical production of livestock, poultry, and fish to the national GDP indicate that the expansion of this industry is strongly correlated with GDP expansion. The growth of livestock, poultry, and fish contributes around 98% [r2 98%] to the expansion of the economy.
Legal Steps on incorporating a Feed Mill Company in Bangladesh:
Bangladesh is one of the fastest-growing economies in South Asia, with a population of over 160 million people. The country’s agricultural sector is an essential part of the economy, contributing about 20% to the country’s Gross Domestic Product (GDP) and providing employment to around 47% of the country’s workforce. The feed mill industry is a crucial component of the agricultural sector in Bangladesh, providing essential nutrition to the country’s livestock. In this article, we will outline the steps involved in incorporating a feed mill industry in Bangladesh.
Step 1: Determine the Legal Structure of the Feed Mill Industry:
The first step in incorporating a feed mill industry in Bangladesh is to determine the legal structure of the company. The most common legal structures for companies in Bangladesh are sole proprietorship, partnership, and limited liability company (LLC). An LLC is the most preferred option for a feed mill industry because it provides limited liability protection to the company’s owners and shareholders.
Step 2: Reserve a Name for the Company:
The next step is to reserve a name for the company. The proposed name should be unique and not be identical or similar to any existing company’s name in Bangladesh. The company’s name must also comply with the rules and regulations set by the Registrar of Joint Stock Companies and Firms (RJSC).
Step 3: Prepare the Memorandum and Articles of Association:
The Memorandum and Articles of Association (M&A) define the company’s objectives, structure, and rules of operation. The M&A should be prepared in compliance with the Companies Act 1994 of Bangladesh. The M&A must include the following information:
- The name and registered office of the company.
- The objectives of the company.
- The authorized share capital of the company.
- The number and types of shares issued by the company.
- The rules for the management and administration of the company.
- The rights, powers, and duties of the company’s directors and shareholders.
Step 4: Obtain the Necessary Permits and Licenses:
The feed mill industry is a regulated sector in Bangladesh, and obtaining the necessary permits and licenses is crucial before commencing operations. The following permits and licenses are required to operate a feed mill industry in Bangladesh:
- Trade License: A trade license is issued by the local municipal authority and is required to operate any business in Bangladesh.
- Environmental Clearance Certificate: An Environmental Clearance Certificate (ECC) is required from the Department of Environment (DoE) to ensure that the feed mill industry complies with the environmental laws and regulations of Bangladesh.
- Fire License: A Fire License is issued by the Bangladesh Fire Service and Civil Defense to ensure that the feed mill industry complies with the fire safety regulations of Bangladesh.
- Explosives License: An Explosives License is required to store and handle explosives, including blasting agents and detonators, that are used in the feed mill industry.
- Food License: A Food License is required from the Bangladesh Standards and Testing Institution (BSTI) to ensure that the feed produced by the feed mill industry is safe for consumption.
Step 5: Register with the RJSC:
The next step is to register the company with the RJSC. The following documents must be submitted to the RJSC for registration:
- The M&A of the company.
- A list of the company’s directors and shareholders.
- A declaration from the company’s directors and shareholders confirming that they are not disqualified from being directors or shareholders of a company under the Companies Act 1994.
Step 6: Obtain Tax Identification Number and VAT Registration:
The company must obtain a Tax Identification Number (TIN) and Value Added Tax (VAT) registration from the National Board of Revenue (NBR). The Tax identification number is a unique 11-digit number issued by the NBR to identify the company for tax purposes. VAT registration is mandatory for businesses with an annual turnover of more than BDT 3 million. The company must register for VAT with the local VAT office within 15 days of starting operations.
Step 7: Open a Bank Account and Obtain a Trade License:
The next step is to open a bank account in the company’s name and obtain a trade license from the local municipal authority. The trade license is required to operate the feed mill industry in Bangladesh.
Step 8: Hire Employees and Obtain Insurance:
The company must hire employees to operate the feed mill industry. The employees must be registered with the social security authorities in Bangladesh, and the company must provide them with social security benefits. The company must also obtain insurance coverage for its employees, assets, and liabilities.
Incorporating a feed mill industry in Bangladesh requires compliance with various legal and regulatory requirements. The company must follow the steps outlined above to incorporate a feed mill industry in Bangladesh.
The process of incorporating a feed mill industry in Bangladesh may seem daunting, but it is essential to ensure that the company operates legally and ethically. By following the steps outlined above, the company can ensure compliance with the laws and regulations of Bangladesh and operate a successful feed mill industry.
Supply & Demand for Feed mills in Bangladesh:
The primary raw materials utilized by feed mills are corn and soybeans. Domestic production of these agri-grains falls short of satisfying domestic demand. According to Indexmundi, Bangladesh consumed 5,3 MMT of maize in 2018, of which approximately 70% was used for animal feed. 66% of the maize consumed in Bangladesh in 2018 was produced domestically, while approximately 2 MMT was imported from other countries.
However, the domestic production of maize/corn in Bangladesh has increased dramatically as a result of advanced technology and the introduction of summer maize in addition to the traditional winter harvest.
Prior to 2015, India was Bangladesh’s largest supplier of maize, but maize is now sourced from multiple countries, including Brazil, the United States, and Argentina, among others. Soybean is the second most important raw material, and its supply is also primarily met through imports. To produce animal and fish feed, Bangladesh annually consumes approximately 1.40 MMT of soybeans, of which 90% are imported.
Currently, the United States is Bangladesh’s largest import source for soybeans. In addition, millers import a variety of other raw materials for the production of feed, including premix (a mixture of vitamins and other feed additives), Meat and Bone Meal, oil, vitamins, and other additives. Overall, feed mills maintain three to four months’ worth of inventory at all times. Feed is distributed to commercial farmers through designated distributors.
The production procedure begins with the grinding of some inputs. However, there are some inputs that do not require grinding (such as oil, vitamins, and minerals), which are either premixed for later use or added to the production via the weighing/batching process during the subsequent step, mixing.
The outputs of feed vary according to the breeds of final consumers. Typically, feed manufacturers’ own R&D divisions develop formulas for various types of end consumers. The crushed ingredients are then combined with the remaining ingredients according to the proportions specified in specific formulas. The process of passing steam through the mixture to form pellets is known as pelleting.
The mixture is subsequently cooled in a cooler. To maintain the quality of the feed and prevent the growth of fungi, the process uses sterile water to generate steam. Occasionally, enzymes and medications are added after pelleting according to the formula. The output is then packaged and/or stored in preparation for distribution.
Feed types in Bangladesh
Whereas multiple types of animal and fish feed are produced globally for various species such as cow, horse, dog, rat, broiler, layer, duck, etc., the feed industry in Bangladesh is dominated by three species: cattle, poultry (broiler and layer chicken), and fish.
There are two primary categories of poultry feed: Broiler and Layer.
The stages of a poultry’s production life cycle influence its feed ingredients, which are primarily divided into two stages: Starter and Grower.
The physical form of the feed is also crucial. The two fundamental physical forms of poultry feed are mash and pellets. Each mouthful of mash provides a well-balanced diet because the ingredients are finely ground and thoroughly combined. A mash diet provides greater growth unification, a lower mortality rate, and is more cost-effective.
However, ground feed is less palatable and retains its nutritional value less effectively than unground feed. The pellet system is an adaptation of the mash system. It involves mechanically pressing the mash into hard, dry pellets, also known as “artificial grains.” It is generally accepted that, compared to mash, the feeding of pellets improves broiler growth rate by increasing feed intake. However, feeding pelleted rations alone is not sufficient to ensure improved poultry performance.
Crumble is also a type of feed made at the mill by pelletizing the mixed ingredients and then crushing the pellet to a texture coarser than mash. This form of feed has recently gained popularity in broiler production due to its feeding convenience. Ideally, early-age chickens for both broiler and layer production should be fed mash. At the grower stage, whereas layers continue to consume Mash and Crumble, broiler chicken primarily consumes pellets.
As each species requires a unique diet, the Fish Feed Shelf is the most diverse of all the feed shelves. However, there are two major types of fish food: sinking and floating. Both Sinking and Floating feed are capable of producing satisfactory growth, but some species prefer floating and others prefer sinking. In general, however, floating pellets offer more benefits than sinking pellets.
The arrangement of adequate working capital is essential for the success of any manufacturing enterprise. In Bangladesh, the major players in the Feed Mill Industry have a large installed capacity relative to their current capacity utilization, allowing them to accommodate future market growth.
Large feed mills currently produce in response to market demand. Due to the lengthy raw materials procurement process from foreign sources and the need for a buffer stock to hedge against supply seasonality, the cash cycle is nearly four months. A benchmark for working capital needs for per-MT feed production Based on recent market trends, the following is-
These foreign investors are able to achieve economies of scale with ease thanks to low-cost credit from their parent companies and financial institutions in their home country, whereas local farms struggle with higher credit costs. According to a representative of the Bangladesh Poultry Industries Central Council (BPICC), the number of poultry farms decreased from approximately 150,000 in 2007 to approximately 70,000 in 2017.
It is essential for millers to achieve a competitive margin, which they can do with an investment-friendly customs tariff. GoB has aided feed millers by exempting nearly all customs duties for maize under HS Codes 10051010 and 10051090.
Still, millers are seeking a waiver of customs duties on a key ingredient, soybeans. By further amending the Jute Packaging Rules, the Government of Britain recently announced that producers of poultry and fish feeds will be required to package their products in jute bags.
Questions and answers about the process of opening a Feed Mill in Bangladesh
here’s a FAQ table with 10 questions and answers about the process of opening a Feed Mill in Bangladesh and some of the challenges that may arise:
|What is the process of incorporating a Feed Mill industry in Bangladesh?||The process involves determining the legal structure of the company, reserving a name for the company, preparing the Memorandum and Articles of Association, obtaining necessary permits and licenses, registering with the Registrar of Joint Stock Companies and Firms, obtaining a Tax Identification Number and VAT registration, opening a bank account and obtaining a trade license, hiring employees, and obtaining insurance.|
|What legal structure is most preferred for a Feed Mill industry in Bangladesh?||A limited liability company (LLC) is most preferred for a Feed Mill industry in Bangladesh as it provides limited liability protection to the company’s owners and shareholders.|
|What permits and licenses are required to operate a Feed Mill industry in Bangladesh?||The necessary permits and licenses include a trade license, environmental clearance certificate, fire license, explosives license, and food license.|
|What is the role of the Department of Environment (DoE) in the Feed Mill industry in Bangladesh?||The DoE issues an Environmental Clearance Certificate to ensure that the Feed Mill industry complies with the environmental laws and regulations of Bangladesh.|
|What is the role of the Bangladesh Standards and Testing Institution (BSTI) in the Feed Mill industry in Bangladesh?||The BSTI issues a Food License to ensure that the feed produced by the Feed Mill industry is safe for consumption.|
|What is the role of the National Board of Revenue (NBR) in the Feed Mill industry in Bangladesh?||The NBR issues a Tax Identification Number (TIN) and Value Added Tax (VAT) registration to identify the company for tax purposes and ensure compliance with VAT regulations.|
|What challenges may arise in the process of opening a Feed Mill industry in Bangladesh?||Challenges may include obtaining necessary permits and licenses, navigating complex regulations, complying with environmental and food safety standards, hiring and retaining qualified employees, and managing the costs of operation.|
|What is the role of social security authorities in the Feed Mill industry in Bangladesh?||The company must register its employees with the social security authorities in Bangladesh and provide them with social security benefits.|
|What is the role of insurance in the Feed Mill industry in Bangladesh?||The company must obtain insurance coverage for its employees, assets, and liabilities to protect against unforeseen events and accidents.|
|How can a company ensure compliance with the laws and regulations of Bangladesh while operating a Feed Mill industry?||A company can ensure compliance by following the steps outlined in the incorporation process, obtaining necessary permits and licenses, complying with environmental and food safety standards, registering with the appropriate authorities, and obtaining insurance coverage. The company should also stay informed about changes in laws and regulations and adapt its operations accordingly.|
Experience of Tahmidur Rahman Remura Wahid in Feed mill industry incorporation in Bangladesh:
As one of the few law firms in Bangladesh whose partners are also involved in running multiple industries in Bangladesh, we are unique. Tahmidur Rahman Remura Wahid is the ideal partner for establishing a feed mill in Bangladesh. They have experience operating in the Wheat Mill Industry, Shipping Industry, Oil Refinery Industry, and Pharmaceutical Industry in Bangladesh.
Regarding Feed mill industry incorporation in Bangladesh, investors may choose between Sole Proprietorship, Partnership Business, Branch Office, or Private Limited Company. To foster an environment conducive to business, BIDA has opened a one-stop services center for investors, where all services, from entity incorporation to post-incorporation licensing, are available.
Tahmidur Rahman Remura Wahid TRW Associates is a full-service law firm in Dhaka that provides all types of legal and financial services, including organization registration, obtaining the proper licenses, drafting contracts and notices, and providing annual compliances and litigation services.
Tahmidur Rahman Remura Wahid TRW Associates is comprised of competent Barristers and Advocates with expertise in multiple legal fields, allowing them to provide the required services to a high degree and allowing clients to acquire all necessary and supplementary legal services under one roof.
DHAKA: House 410, ROAD 29, Mohakhali DOHS
DUBAI: Rolex Building, L-12 Sheikh Zayed Road
LONDON: 1156, St Giles Avenue, Dagenham
24/7 Contact Numbers, Even During Holidays:


Not everyone is in this photo…but this is some of the group from the Mississauga Holiday Stamp a Stack yesterday. Thanks to all who could make it! We had a good time stamping, chatting and…eating.
By request, I'm once again posting the cherry pound cake recipe to share with you. Please remember that if we're ever invited to the same pot luck, stamping event, whatever, that I get first dibs on bringing this dish ROFLOL.
Cherry Pound Cake
2 cups flour
1/2 tsp salt
1 cup butter
1 cup sugar
2 tsp almond extract (**I use vanilla since we have nut allergies in the household)
1 cup candied cherries, halved
Mix together flour & salt, remove 1/2 cup of mixture & combine with halved cherries. Set aside. Cream together butter & sugar until fluffy, add eggs one at a time, blending well after each addition. Add extract. Gradually add the flour mixture, then add the floured cherries. Bake in greased loaf pan at 300 degrees for 90 minutes. Cake often cracks on top.
I'm also tagging this entry so that I can find it later on when I lose the recipe card again!!
This week I've got one more Holiday Stamp a Stack scheduled, plus a workshop for the Sam's Day Silent Auction winner – supporting the James Fund for neuroblastoma research at Sick Kids Hospital.
The holiday season is gearing up – lots of activities happening! I'm adding one more thing to your plate – Sale-a-Bration is coming in January – why not book your workshop date NOW to ensure first pick at prime dates. Sale-a-Bration brings free product with every $65 merchandise order, plus more free product for qualifying workshop hostesses and those who sign up to be a demonstrator! Keep your eye here at www.yamstamps.com for more information, and contact me ASAP to schedule a class!


Went out for dinner tonight to celebrate 2 years since Lock made the trip back home to the GC! Goodnight from the cabin of cuteness 😴🏡💕
When Marilyn Manson understands the culture and media problem better than most media outlets…you have problems.
Stop giving shooters their 15 minutes of fame.
I love this. Every time I see it, I love it more. People are always so strangely surprised to find that Marilyn Manson is well-spoken and highly educated.
if you don’t think marilyn manson is an a+ human being, you’re wrong.
Vegan Buddha Bowls/ Nourish Bowls Appreciation Post
Model: Land Rover Range Rover Classic Plymouth Blue 1993.
Location North of Poland/Europe.
I feel like I’ve been seeing Overnight Oats and Chia Pudding everywhere on blogs lately, and so I thought I’d do a combo of the 2! It’s a perfect warm weather breakfast. You simply combine Almond Breeze Milk, rolled oats, chia seeds and mashed banana in a jar and refrigerate it overnight (or for about 6 hours). In the morning you have a creamy, vitamin packed, chilled porridge to eat with fruit. It’s also an easy on-the-go breakfast to take to the office! Just add fresh fruit to the jar and grab a spoon.
I have been getting so much gorgeous summer melon in my CSA farm box, that I served mine in a half of a cantaloupe. And because we have blackberries growing off the back deck, I topped mine with those, plus some pomegranate seeds. Feel free to get creative and add other items to the jar before chilling or when serving (chopped fruit, honey, cinnamon, nuts…).
This recipe serves 2. Enjoy!
This post was done in partnership with Almond Breeze (a brand I personally use daily), but opinions are completely my own.
|—||Me (via stayy-for-tonight)|


This 360° rotating cereal dispenser efficiently stores any type of cereal brands, granola, or other snack foods for easy dispensing. Designed with 6 canisters, staff can display different types of cereals or snacks at once. Each canister has a pull lever for convenient and sanitary dispensing, eliminating the need to rummage.
- Large Capacity Food Storage Organizer: 8.5L Capacity, This food storage container can store various grains such as flour, rice, nuts, beans, snacks, grains, to meet your needs in the kitchen.
- Rotatable Wall-mounted dispenser: 360 degrees rotatable, more beautiful, intimate, and convenient. Meet your daily storage needs
- Pull-out Switch Design: Pull out smoothly and automatically spring back to close the opening after releasing the hand
- Friendly Material: These dry food dispensers, cereal holders are made of environmentally friendly non-toxic PP, which is foldable and durable.
- Transparent design: this Rice dispenser allows you to see the remaining amount of food at a glance so that you can replenish it in time.


Every morning you will be delighted by local and organic foods and beverages. Our honey is produced in Gavirate, our jams come from the fruit gardens either in Caravate or Comerio. Our selection of meat and cheese comes from a farm located in Varese. We also serve you biological and organic cereals, cookies, bread, rusks, croissants, orange juice, fresh milk, fresh yogurt, coffee and tea.
In case you will be lucky enough to book your room during the right time of the season, plums, cherries, apples, peaches and figs will come straight from our garden.
We care about you! Please feel free to let us Know about your food allergies or special needs, we will be happy to let you find the best alternatives for your diet.


When it comes to the kitchen, we all have a lot of stuff we should get rid of. Here are the kitchen gadgets you should never declutter.
A lot of popular decluttering and organizing gurus suggest getting rid of all unnecessary gadgets to make space in your kitchen.
Normally, I think this is good advice – especially if you have duplicate kitchen gadgets!
However, there are some kitchen gadgets I won’t declutter, no matter what.
You might also like:
- Kitchen Organization Mistakes You Need to Stop Making
- Practical + Cute Pantry Organization with Baskets
- Is An Air Fryer Right for You?
- What Can You Do With an Instant Pot? Smart Instant Pot Uses
Kitchen Gadgets You Shouldn’t Declutter
We save a lot of money by cooking and eating at home.
These gadgets save time, make it easier to prepare more inexpensive ingredients, and many of them don’t take up a lot of space.
- Apple Slicer – If you have kids, or if you love apples, this thing is the best! I can perfectly slice an apple in mere seconds for a quick, healthy snack. And, it’s dishwasher-safe. Totally not getting rid of this thing…
- Spiralizer – I bought a compact spiralizer, and it’s been great for making “zoodles” and other vegetable-based noodle delights that my kiddos will actually eat. Also, it’s dishwasher-safe (a huge priority for me, as you may have noticed!).
- Ninja Mega Kitchen System – I received this as a birthday gift, after our old blender kicked the bucket. I love that it makes awesome smoothies, but even more, I love that it’s also a food processor and mixer. I was able to get rid of our old food processor, which did clear our some space in our kitchen.
- Instant Pot – We use our Instant Pot to make rice, beans, soups, meals, bread, and more. It’s so versatile. If ours ever breaks, I’ll be very sad because this gadget is a workhorse that saves me tons of time.
Read: 10+ Incredible Ways You Should Be Using Your Instant Pot
- Bread Machine – Okay, I know a lot of people have these and never use them. We use them to make breadsticks and pizza dough. When we lived in Illinois, I made bread too. Since we moved to Washington, I haven’t been able to get the bread recipe to work the same way (and I’ve tried all kinds of modifications to make it work!). But, even though I am not making actual bread and our bread machine is pretty huge, I’m keeping it for the pizza dough and breadsticks. We eat homemade pizza at least once a week, and these breadsticks are the best!
- Crockpot – Throwing a bunch of stuff in the crockpot, pushing a button, and coming back hours later to find a homecooked meal? No way I’m giving that up! We use our crockpot at least twice a week, and it’s a lifesaver.
- Whirly Pop Stovetop Popcorn Popper – My husband showed me this popcorn popper years ago, and we use it all the time to make fresh popcorn with just the right amount of butter and seasonings. You use regular popcorn kernels to make the popcorn, so it makes an inexpensive snack. We’ve had this popcorn popper for ages, and it doesn’t show any signs of breaking.
- Lids for Mason Jars – These little lids have made it way easier to store leftovers in mason jars. I like to make a big batch of smoothies, and then store them in jars in the fridge with these lids on top. These little lids make the jars easier to use.
- Air Fryer – I bought this to try it out and see what all of the fuss was about, but I didn’t really think I’d use it a lot. I was WRONG. In fact, this gadget recently earned a permanent spot on our kitchen counter. There are a lot of things you can make in an air fryer, but I mostly use it to heat up leftovers and cook pre-packaged things like frozen french fries and chicken strips.
Read: Tips & Tricks for Making the Most of Your Air Fryer
- Mix ‘n Scraper – We use this to make cookies and banana bread. Doubles as a spoon and a spatula. Great at getting out every last bit of batter from the bowl.
- Le Crueset Dutch Oven – We received one of these as a wedding gift, and I will never get rid of it. It works for almost any type of cooking, and can also be used to keep foods cold. It’s easy to clean, and supposedly, it will last a lifetime. I’m not going to declutter it, so I guess I’ll find out if that’s true. 😉


Located in the beautiful Russian River in Guernville, California, Betty Spaghetti is the North Bay’s newest Italian restaurant located in the R3 Hotel.
Owned and operated by Chef Greg Barnes, this delighful Russian River restaurant offers an eclectic selection of fresh pasta, pizza as well as other delicious entrees sourced with farm-to-table ingredients from some of the North Bay’s best farms and suppliers.
Master Chef Greg Barnes has been delighting the palettes of connoisseurs of fine dining in Sonoma for many years with his signature dishes and amazing desserts.
A Sonoma County native, Greg started baking professionally in high school at Downtown Bakery in Healdsburg, under the tutelage of Lindsey Sher, pastry chef to Alice Waters of Chez Panisse. Greg didn’t attend formal cooking schools, instead collecting real-world cooking experiences. “You’ve gotta wash your own dishes,” says Greg.
Greg’s consummate abilities were quickly recognized, winning him top kitchen staff roles at Stars under Jeremiah Towers, pastry chef at Rubicon under Traci des Jardins, and the Booneville Hotel, where he supervised farming operations, ensuring inclusion on the menu of the freshest, locally grown, organic ingredients.
Greg spent time abroad exploring international cuisines, bicycling through Morocco, Thailand, Spain and France – including many stays in Paris – cooking and eating along the way. Upon his return to Sonoma County, he continued his commitment to excellence in the culinary arts at Zazu, Scopa and Bizou. Greg has worked under well-known chefs Loretta Keller and the Schmidt family.
A well-rounded cooking professional, Greg has functioned at every level in the kitchen and dining room. His expertise ranges from sauces and meats to pastries and desserts. He’s acted as caterer, waiter and personal chef, and has adroitly managed kitchen staff and helped launch top-ranked restaurants throughout the Bay Area. Greg is dedicated to simple, direct dishes created from scratch with local, seasonal ingredients, including farm-raised and grass-fed. Greg is devoted to what’s possible and what’s delicious.
Betty Spaghetti is located in at the Russian River Resort (R3 Hotel) in downtown Guerneville serving dinner nightly and brunch on Sundays. Join us for a delightful meal full of delicious food.


Human nutrition, and alternative medicines such as herbs, is well enough understood by mankind that we can not provide any new insights. In general, eating a balanced diet and eating food raw where it does not carry disease provides the best nutrition. Small meals, eaten frequently, allows for better digestion. The starving body is more efficient at digestion than the overfed, which tends to dispense with a big meal as something to be rid of rather than processed. Humans who have been dictated to by their schools, medical profession, and salesmen for the food industry, have often turned off their natural sensors as to what to eat and how to treat their bodies. Small children, left to pick and chose what to eat from an array of healthy foods, will invariably select a balanced diet over a period of days, and will chose those foods that help their particular metabolism or biology, even without having a medical degree or being directed to do so. If cold weather is approaching, foods that will put on a layer of fat are selected. In hot weather, a lighter diet of salads and fruits is more appealing. These natural signals, which go beyond diet and into health in general, should be listened to. Go back to being a child, in listening to your body, which knows itself well!


It’s going to be a long unsocial weekend, but I am loving Chef V’s green juice, so I don’t mind. A 3 day cleanse is about to start. Yummy!
Every year the Environmental Working Group (EWG) publishes results from government tests on pesticide residue in conventionally grown fruit and vegetable. EWG’s Dirty Dozen and Clean Fifteen shows which fruit and vegetable you’d be better off buying organic (if you don’t care much for pesticide in your food). Food to buy organically (Dirty Dozen […]
I have three jars of coconut oil in my house. One sits in the bathroom. I use it as a night cream. One sits next to the oven. I use it for frying and cooking. One sits next to the fridge. I use it for oil pulling. I could say, coconut oil has become the […]


Nature’s delectable superfoods
BetaBoost® by Health Research contains freeze-dried powders of whole superfoods and herbal extracts chosen for their antioxidant properties — and luscious taste!
Why antioxidants? Because the scientific evidence is compelling that accumulated free-radical damage causes premature ageing and chronic ill-health.
Antioxidant-rich foods aid the body’s own efforts to preserve the integrity and function of cells and tissues, by preventing damage to cell fats, proteins and DNA.
The super foods and 12 essential vitamins in BetaBoost provide the ideal nutritional boost for anyone who wants to ensure their diet has the nutrients and phytonutrients needed for optimum health. It is fortified with key nutrients to neutralise free radicals, boost the immune system, balance hormones and reduce stress levels.
Goji berry (Lycium barbarum) is one of nature’s most nutrient dense foods that has been used for thousands of years to promote long life. The bright red berries are a rich store of carotenoids and flavonoids, and many other nutrients. Carotenoids and flavonoids also boost brain power, improve eyesight and aid digestion.
And that’s just the base! Other beneficial superfood ingredients in BetaBoost include blueberry, blackcurrant, pomegranate, raspberry, açaí, hawthorn berry, beetroot, spinach, broccoli sprouts, asparagus, sea-buckthorn, guava and ginger. BetaBoost is ideal for making smoothies, or sprinkling on salads and breakfast cereal.
New! BetaBoost® sachet promotion – click to download promo flyer


I love pancakes, so to make them savoury is just the dream for me! Adding protein in to the basic batter helps to keep me full for longer… I have these post work out a lot as they are so quick and easy to make!
- 30g of protein powder,
- 30g of flour,
- 1 teaspoon of seasoning (I like to use a herby one),
- 50g of egg whites,
- 100ml of liquid,
- ½ a teaspoon of coconut oil for greasing.
- Combine all of the ingredients together until well mixed and leave to rest for 5 minutes,
- Pre heat your frying pan and grease with the coconut oil,
- Pour the mixture in to the pan and cook on each side for around two minutes,
- Take out of the pan and serve as you see fit!


HELP NAME THIS SOUP.
Note: The follow recipe is for 3 people.
- 1/2 tomato
- One large potato
- Vegetable oil
- Optional: Chinese Chili Pepper Sauce
1. Cut half a tomato into little slices.
2. Cut one potato into little slices.
3. Put two tablespoons of vegetable oil into a wok.
4. Add tomato and potato slices into wok.
5. Stir/cook for two minutes.
6. Add five cups of water to wok.
Let the soup cook/boil while you proceed to the next step.
7. Put three-quarter cup flour into a small plate/shallow container.
8. Add two tablespoons of water to the flour.
9. Mix the flour with the water until it forms small curd-like flour balls.
(Similar to how you’d make scrambled eggs; forming a harder
substance from the egg white and yolk.)
10. Move the little flour balls/bits to a separate plate/shallow container.
11. Continue to add water to the original plate/shallow container until all the flour
has been made into little flour curds.
12. Pour all finished flour curds into the soup.
(Stir while adding)
13. Stir/Cook for three minutes.
14. Add one third a tablespoon of salt to soup.
15. Stir/Cook for approximately another 5 minutes.
Optional: Add Chinese Chili Pepper sauce on soup.
Thanks to everyone who put up with my horrible instructions!
I hope this turns out well for you.


Taste some local craft beer, get your kids making scary vegetable monsters, or enter a baking competition at this month’s Southfields Harvest event.
The event, now in its second year, takes place on September 26 in the community hall at St Barnabas Church, Lavenham Road. It celebrates the best of local food and drink and features a children’s scarecrow competition, BBQ, apple juicing and cake sale. There are also prizes for the best jams, chutneys and bakes.
The Friends of Wimbledon Park will have a stall too, so come and say hello, and find out more about what we’ve been doing this year.
Southfields Harvest is open from 12-3pm and entry is free. To find out more, visit www.southfieldsharvest.weebly.com


This will mean shorter posts but you will get the recipes sooner rather than waiting for me to get my ass into gear.
So much has happened since I last posted. We sold our little home, we're in the process of moving to another (temporary) little home, which I've nicknamed the smurf house because it's tinie tiny, has blue windows and doors and a little picket fence. Really reminds me of something out of the smurf village. If you grew up in the 80's or were are raver at some stage in your life (i am/was both), you will know what I'm talking about.
I always did want to live in those little mushrooms.....but I digress.
Ok, so June was full on, but not full on enough to stop making delicious meals!
Here are some recipes that I hope you like. Some are raw, some are cooked, some are a mixture. Try what you like, experiment, and let me know how you go. Been loving everyone's creations of the meals on IG, so awesome. There's so many recipes so I will post some of the ones that I think people will like. If you see a recipe on IG that isn't here and you want the recipe, let me know and I'll post it.
Pumpkin Pie Ice Cream
2 frozen bananas
1 cup cooked pumpkin
1/8 tsp ground cloves, nutmeg, ginger
1/2 tsp cinnamon
Blend in high powered blender until ice cream consistency.
I had this for breakfast with some fresh fruit and activated buckinis.
Pumpkin Pie Granola with Goji
Makes 2 cups
1 cup GF oats (or regular if you're eating gluten)
1 TBS pumpkin puree
1 TBS rice malt syrup
1 TBS maple syrup
1 TBS water
2 TBS goji berries
2 TBS pumpkin seeds
1 tsp coconut oil
1 tsp ground cinnamon
Pre-heat oven to 160 degrees Celsius. Place the syrups, coconut oil, water, pumpkin puree and cinnamon in a small saucepan and heat until combined and coconut oil is melted.
Pour over dry ingredients and mix well.
Place mixture on a tray lined with baking paper and place in over for about 10 minutes. Turn oven off and let it cool in the oven.
Serve with your favourite milk or on top of ice cream.
Cherry Ripe Ice Cream
3 frozen bananas
1/4 cup of frozen cherries + a couple extra
1 TBS shredded coconut + 1 tsp
Raw chocolate(recipe here)
Blend the bananas in a blender until it forms ice cream consistency. Add some of the cherries and pulse. Do this until you get the desired mixture. I like to leave a few chunky and be able to see a swirl of colour.
Once done, stir through the coconut.
Top with extra cherries, melted raw chocolate (it will harden like ice magic!) and coconut.
Banana & Strawberry Ice Cream Parfait
2 frozen bananas + 1 extra
1/2 punnet of strawberries + 2 extra
1/4 cup activated buckinis
cashew cream (recipe here)
Place bananas and strawberries in blender and process until it looks like ice cream.
Layer with fresh banana, strawberries and activated buckinis.
Add some cashew cream on top and a sprinkle of goji or any other little deliciousness you want.
The following recipe calls for horchata. I fell in love with horchata on my trip to the states last year. As I love everything cinnamon, this was totally up my alley.
Basically, it's a drink made from almonds and rice, and flavoured with cinnamon. It's deliciously served cold and is very refreshing. It originated in Spain but is very popular in Mexico, to the point that it's basically recognised as one of their national drinks. Apart from tequila that is!
I made my version using brown rice but you can use white rice if that's all you have. I don't recommend using basmati rice as this is quite strong in flavour.
Makes 1 L
2/3 cup brown rice
1 1/4 cup blanched almonds
1 cinnamon stick
4 1/2 cups of water
4 medjool dates, seeds removed
Place all ingredients in a jar and leave in the fridge over night for the flavours to develop.
The next day, place all the contents of the jar in a powerful blender and blend until it's as smooth as it's going to get (there will still be some grit). Adjust sweetness by adding some more dates if required, or sweetener of choice.
Strain through a milk bag (or clean stocking) and place contents into a container. Keeps in the fridge with a tight fitting lid for about 3 days. Serve cold.
Horchata Chia Pudding Parfait with Papaya, Caramel Pears & Cinnamon Buckinis
1 cup of horchata
3 TBS chia seeds
1/2 cup pear cubes
1/2 cup papaya cubes
1 tsp of mesquite powder
2 TBS activated buckinis
3/4tsp ground cinnamon
Make your chia pudding by mixing the chia seeds and horchata in a jar with a tight fitting lid and placing it in the fridge. Leave for 30 minutes or overnight if possible.
Place the pear in a bowl, sprinkle wit mesquite powder and stir until all the cubes are coated. Set aside.
Mix the buckinis and 1/2 tsp of the cinnamon and set aside.
One your pudding is set, you can build your parfait.
I put the papaya on the bottom, added 1 TBS of the buckinis, added the chia on top, pears, chia, papaya, more buckinis and the left over cinnamon.
Vanilla Pudding with Spiced Quince
Serves 2 (pudding) 2 cups (quince)
1/4 cup chia seeds
1 cup unsweetened almond milk (or milk of choice)
3 TBS of maple syrup
1 tsp vanilla extract
2 medium sized quinces
2 cups of water
1 stick of cinnamon
10 whole cloves
1 star anise
5 pepper corns
1 piece of lemon peel
2 TBS of sweetener of choice (i used coconut sugar)
Place all ingredients in a jar with a tight fitting lid, shake it well to combine and leave to set in fridge over night or for at least 30 minutes.
Once ready, blend until smooth and fluffy, adjust sweetness if required.
Place spices, lemon and water in a heavy based saucepan. Bring to a gentle boil.
Add the quince as soon as you peel and cut them into wedges, to prevent from discolouring. Don't worry about removing the seeds, this is what gives it the red colour you see.
Cook on a soft boil with lid off until they are soft and the liquid has reduced to make a bit of a syrup. It won't be as syrupy as if you used sugar, but you can take the lid off and reduce it that way.
Stir in the sweetener and adjust to taste. Place in a glass jar with a tight fitting lid. Should keep for about a week or a little bit more.
To make the dessert, just spoon pudding into desire glasses and top with quince wedges and a little bit of the syrup.
Banana Peanut Butter Loaf with Choc Chips
Makes 1 loaf (about 8 slices)
2 1/2 cup gluten free oats ground to flour
3 small ripe bananas + 1 extra
1/2 cup natural peanut butter
1/2 cup coconut sugar (or brown sugar)
2 tsp gf baking powder
1/2 cup dairy free choc chips + 1 TBS extra
Pre-heat oven to 180 degrees Celsius and line a loaf tin with baking paper. Set aside.
Blend bananas, peanut butter, sugar & baking powder together, than add flour and mix until smooth (or throw it in the blender). Add some water if too thick, I added about 1/2 cup. It was still very thick but it produces a beautiful dense loaf.
Stir in 1/2 cup of vegan/dairy free choc chips to the batter and put in baking tin. Top with the extra banana and choc chips.
Bake in moderate oven for 45-50 minutes. I started checking it after 40 mins, remember all ovens are different.
I served mine with some blueberry and chia jam.
Matcha Ice Cream Cookies
4 frozen bananas
1 tsp matcha green tea powder*(or more to taste)
6 dried figs
6 medjool dates
1/3 cup shredded coconut
Process cookie ingredients until it resembles fine crumbs and mixture can hold together. Spread on to a flat surface covered with baking paper. You want it about 1 cm in thickness. If you don't have enough, just make some more.
Place in freezer to harden whilst you make the ice cream.
Place bananas into the blender and process until resembles soft serve. Add powder, adjust to suit taste. Place in a bowl and stick it in the freezer.
Get your cookie base out, cut it into circles using cookie cutters. Top with ice cream, and then another cookie.
Roll them in whatever you want or leave them as is. I rolled them in buckinis for some added crunch.
Ok, enough of the sweetness!! NO never enough! But seriously, let's get our savoury ON.
Spanish Cauliflower Rice
500g cauliflower florets
1/3 cup red capsicum diced
1/4 cup coriander chopped
1/3 cup celery diced
1/3 cup zucchini diced
1 tomato diced
4 olives, pitted and sliced
Flesh of 1 medium avocado
1 lime juiced
1 TBS fresh basil
1 TBS paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp ground cumin
1/2 tsp chilli flakes
1 tsp Himalayan pink salt
1 garlic clove
Place cauliflower in food processor and pulse until it resembles rice grains. Place in large bowl and toss through the rest of the ingredients.
Place all ingredients in a blender and blend until smooth.
Add to cauliflower mixture, stir through to mix and serve.
I've also been making lots of simple but delicious meals so here are some that take little to no time to prepare. Just using fresh ingredients and minimal fuss. No extensive recipes required.
|Just grate/chop your fave veggies and serve with quinoa and a tahini/lemon dressing|
|Cos lettuce wraps filled with mango, kiwi, capsicum and celery|
|Vietnamese noodle salad: sliced cucumber, mushrooms, bean sprouts, herbs and other veggies with rice noodles, almonds and a lime/tamari dressing.|
|simple lunch: rocket with strawbs, capsicum, avocado, zucchini & sundried tomatoes. Drizzled with coconut vinegar and dates for dessert!|
|Kale, broccoli & raspberry salad with coconut vinegar and a side of beet, parsnip and sweet potato chips|
|Lettuce sushi: iceberg lettuce filled with my mango, enoki, tomato and avocado|
|Radicchio boats filled with mango, strawbs, spinach, avocado and macadamia nuts|


How One Woman Beat Cancer WIth FoodRuth E. Heidrich, Ph.D.
Author, A Race for Life, The Race for Life Cookbook
More than 20 years ago, when I was 47-year-old doctoral student in psychology, I was diagnosed with breast cancer. Of course, I was devastated. At the time, I had been running for 15 years, and I was the most physically fit person I knew. It was incomprehensible to me that I had cancer.
After surgery, further testing determined that the cancer had already spread. Nevertheless, instead of the recommended radiation and chemotherapy, I put my faith in Dr. John McDougall, a physician who was then researching the relationship between a vegan diet (no animal products) and breast cancer. Though I had previously stopped eating red meat, when diagnosed, I was still eating other animal products and my blood tests showed elevated cholesterol levels. So, with the assistance of Dr. McDougall, I eliminated all animal products, including fish and dairy. Today, as I approach my 70th cancer-free birthday, I relish my vegan diet and daily run. I am a six-time Ironman Triathlon finisher, holder of more than 900 gold medals from every distance from 100 meter to 5K road races to ultramarathons and triathlons. I have completed more than 60 marathons all over the world and I have made three world fitness records in my age group at the Cooper Clinic in Dallas, Texas. In 1999, I was named one of the “Top Ten Fittest Women in North America.”
I also redirected my academic course of study. I was so impressed with what my new diet did for me that I changed from psychology to health education, with majors in nutrition and exercise physiology. I am firmly convinced that a key element in my sustained health is my vegan diet. Moreover, since most plant foods are low in calories (exceptions are nuts, seeds, avocados, olives, and coconuts), I also eat a lot more than most people while keeping a healthy weight. So, I am never hungry. From 1982 until 2000, I ate a vegan diet that included grains and some processed foods.
I began most mornings with oatmeal, bananas, and raisins moistened with water or apple juice and a teaspoon of blackstrap molasses. To boost the nutritional value, I added greens such as kale, edible hibiscus, seaweed or cabbage. Occasionally, I had pancakes or waffles covered with applesauce or fruit purée (instead of butter or margarine).
Lunch consisted of a number of possibilities such as baked or microwaved potatoes with carrot and broccoli sticks, whole wheat pita bread stuffed with sliced mixed vegetables, a whole wheat bagel with an orange and apple, or brown rice mixed with succotash. When eating lunch in a restaurant, I often asked for a bread sandwich -- a whole grain bun or two slices of bread. I then stuffed the bread with greens, tomato, bell pepper, and onions.
Dinner was often similar to lunch. Or, it included such options as spaghetti made with whole-wheat pasta and sauce prepared with tomato paste, onions, garlic, bell peppers, chopped broccoli, and seasonings, or chili made with kidney beans, tomato sauce, onions, garlic, bell pepper, chili power and lots of brown rice. I made pizza with whole-wheat crust covered with a tomato-based sauce with chopped green onions, round onions, bell peppers, mushrooms, and alfalfa sprouts.
Between meals, I never allowed myself to become hungry. I nibbled on fruit, carrots, whole grain breads, air-popped popcorn, and sweet potatoes. To avoid any temptation, I did not keep any high fat foods in my home. For dessert, I ate fruit or air-popped popcorn.
In 2000, I eliminated grains and processed foods from my diet. I now eat only raw foods. Since I begin most days with a three to four hour workout, usually including an hour on the bike, a weight session or a swim, followed by an hour’s run, I don’t eat breakfast until later in the morning. Then, I have a big bowl filled with greens, one carrot, half a mango, a large banana, and six large grapes. The mixture is topped with one round tablespoon of B12 fortified nutritional yeast and one to two tablespoons of blackstrap molasses.
Since breakfast is so late, I do not eat a full meal again until dinner. Dinner includes lots of greens such as broccoli, stalks of kale, celery, unpeeled English cucumber, cabbage, a carrot, one half bell pepper, one half large tomato, six cloves of garlic, and half of a yam or sweet potato, raw. The mixture is topped with one to two cups of salsa, one tablespoon regular mustard, and one tablespoon freshly ground flaxseed.
Dessert consists of blueberries and a second fruit, a small handful of walnuts, and one tablespoon blackstrap molasses. Throughout the day, I snack on carrots, celery sticks, grapes, dates, and, in the evening, I eat air-popped popcorn.
As long as you eat a sufficient amount of calories, you cannot be deficient in protein. Since all vegetables contain adequate amounts of all the essential amino acids, you will obtain all the essential amino acids you require from a plant-based diet. Moreover, because you are obtaining calcium from the same source as cows – that is plant foods, primarily greens-- you will have enough calcium.
While you should make a point of drinking lots of water, I also recommend two other beverages. To replace your morning coffee, try drinking a mug of hot water with one teaspoon of blackstrap molasses. And, since I live in Hawaii, where it is always warm outside, I enjoy keeping a jug of homemade lemonade in the refrigerator. I make it by squeezing half a lemon into a half-gallon jug of water and then add a little sweetener.
My raw vegan diet gives me an unbelievable amount of energy. Of course, without such energy, I could never compete in all the events that I do, especially the Ironman Triathlon. I almost never miss a day of training. As a bonus, I sleep like the proverbial rock.
In addition to changing your diet, this is a good time to modify your behavior. One of the most important things that you can do is to incorporate regular exercise into your life. To help keep you motivated, you should consider joining a group. Although I ran for about 15 years by myself, after I joined a group of runners, I increased my distance and began to really challenge myself. And, while I find swimming by myself somewhat boring, swimming as a group is fun. In case of an accident or mechanical failure, longer bike rides should always include at least one other biker. Plus, rides are more enjoyable with other people. Where I live in Hawaii, there is never a shortage of people who want to go for a ride. Over time I have come to realize that triathletes are among the most sociable people I have ever met. So, whatever your age, give it a try. When exercise is fun, you won’t have trouble making yourself do it!
Copyright © 2005, by Weight Loss Buddy Press
About the author:
We at www.WeightLossBuddy.comare committed to helping you find a 24/7 buddy who will not only help you lose weight but who also will get you to change to a healthy lifestyle. You choose your own diet and your own exercise regime, and we find you a buddy who literally will stick with you through thick and thin. Signing up for a buddy is free. Simply go to www.WeightLossBuddy.comor call 1-877-BUDDY-UP.


What better way to spend a cold rainy weekend than baking? I’ve become a massive fan of lemon drizzle cakes, which inspired me to try a jaffa cake themed drizzle. Drizzle cakes seem ideal for freezing in portion sizes for snacks at work and still being moist when I come to eating them.
- 170g self raising flour
- 170g caster sugar
- 1 tsp baking powder
- 3 eggs
- 170g butter
- zest of 2 oranges
- 30g cocoa powder
- Juice of 2 oranges
- 110g icing sugar
- Turn on oven to 180’C and grease a loaf tin
- Mix together the flour, sugar, baking powder, eggs and zest
- Split the mixture into 2 bowls. Into one of them add the cocoa powder and a touch of milk until it’s the same consistency as the other
- Pour the chocolate mixture into the loaf tin, then spoon the plain mixture ontop before running a knife through creating a marble effect
- Cook for 35 mins, or until a skewer comes out clean
- Mix the orange juice and icing sugar in a bowl. When cooked, poke all over with a skewer then spoon the orange juice mixture ontop.
- Leave until cool then slice and serve.
Finally I have got around to making some more interesting lunches for work. This worked rather well
285g jar of sundries tomatoes in oil
6 sheets filo pastry
1) Put the spinach in a big saucepan with a cm of water and heat until wilted (a few mins)
2) Chop the spinach into a bowl, add crumbled feta and eggs.
3) Drain as much water as possible from the spinach, chop it and mix into the bowl with the other ingredients
4) Take a 20cm round tin and grease the bottom with the sundried tomato oil. Place the first layer of filo into the bottom, grease with oil, add another layer of filo, repeat until there are 3 layers. Then put half of the spinach mixture in the filo and fold the filo scrunched into the middle so that it covers the innards. Repeat for the 2nd pan with the remaining 3 layers of filo and spinach mixture. Brush the top of each with the oil.
5) Bake at 180’C for 30 mins until golden brown and cooked on the bottom.
This may sound odd, but something I’ve wanted to see for a while is the Arnos Vale Cemetery. It was built in 1939 and features lots of beautiful buildings and woodland.
There are also some more modern pieces of stonework including this, which I rather liked, and a box into which you had to place a stone into your favourite part.
Hidden in the woods are lots of monuments of various different designs. There are a myriad of different paths to explore.
There are also exhibits in the crypt of a church, there is one at the moment about Bristol during the war with some interesting information about the hospitals of the area.
This is the tomb of Raja Rammohun Roy who there is a statue of in College Green.
I really recommend a visit to the cemetery, and most importantly it has a tea shop for those that way inclined.
After the longest baking hiatus of my life (at least a fortnight, eek), I couldn’t resist the excuse to use up some flour. That lead to double chocolate shortbread, and as santa gave me an aeroplane cookie cutter for Christmas it seemed right to give that a go.
175g salted butter, left out of the fridge
85g caster sugar
200g plain flour
2tbsp cocoa powder
100g milk chocolate
This recipe was really quick and easy, and I froze half of the dough before baking meaning that there’s even more for another time.
First of all mix the sugar and butter in a bowl with a wooden spoon.
Then add the flour and cocoa powder, mixing until it forms into a dough. Then add the chocolate chips.
Roll out onto baking parchment until around 1cm thick. Then either cut into fingers or use a cookie cutter to form shapes. The chocolate chips make any very detailed shapes a bit tricky, but I managed it, just about. My wings did fall off after baking, but that just gave me a good excuse to eat those bits, I’m not complaining!
Bake at 180’C for 15 mins and leave to cool on the tray.
Recipe taken from http://www.bbcgoodfood.com/recipes/1272633/double-chocolate-shortbreads
After many years of pondering I’ve decided to start a blog to keep all of my recipes in and remember my travels. Hopefully it’ll help someone else out there too!
Stay tuned for lots more adventures.


Pickleball is an exciting and fast-paced sport that requires quick reflexes, agility, and stamina. Whether you’re a seasoned player or just starting out, the food you eat before a game can significantly impact your performance on the court. In this article, we’ll discuss what you should eat before playing pickleball to maximize your energy and avoid digestive issues.
Why is Nutrition Important for Pickleball?
Good nutrition is essential for any physical activity, and pickleball is no exception. Proper nutrition can help improve your energy levels, focus, and endurance on the court. Eating the right foods before, during, and after playing pickleball can help you perform at your best and avoid fatigue and cramps.
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What to Eat Before Pickleball
What you eat before playing pickleball can impact your performance on the court. Here are some guidelines to follow:
Ideally, you should eat a high-carbohydrate snack 30 minutes to 1 hour before picking up your paddle . This will give your body enough time to digest the food and turn it into energy for your muscles.
Carbohydrates are your body’s main source of energy, and they’re essential for playing pickleball. Aim to consume at least 3-5 servings of carbohydrates per day . Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes.
Fruits and Vegetables
Fruits and vegetables are an excellent source of vitamins, minerals, and fiber. They can help keep you hydrated and provide your body with antioxidants to help fight inflammation and reduce muscle soreness. A banana is a popular choice, but other good options include apples, grapes, and oranges .
Protein is essential for building and repairing muscles. However, it’s not recommended to eat a high-protein meal before playing pickleball, as it can take longer to digest and may cause digestive issues. Instead, aim for a balanced meal that includes a small amount of protein, such as a turkey sandwich on whole-grain bread or a small serving of yogurt .
Staying hydrated is crucial for playing pickleball. Dehydration can lead to fatigue and decreased performance. Try to drink 8-10 cups of water per day, and make sure to bring a water bottle with you to the pickleball court. You can also consume sports drinks that contain electrolytes to help replace the sodium and potassium lost in sweat during prolonged exercise .
What to Avoid Before Pickleball
There are some foods and drinks that you should avoid before playing pickleball to prevent digestive issues and discomfort. Here are some guidelines to follow:
- High-fat foods: These foods can take longer to digest and may cause discomfort during play. Avoid foods like fried foods, fatty meats, and creamy sauces.
- Spicy foods: These foods can cause digestive issues and may lead to heartburn or acid reflux during play. Avoid foods like hot sauce, spicy curries, and chili peppers.
- Caffeine and alcohol: Both caffeine and alcohol can dehydrate your body and may lead to fatigue and decreased performance on the court. Avoid drinks like coffee, tea, soda, and alcoholic beverages before playing pickleball .
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What to Eat During Pickleball
If you’re playing pickleball for an extended period, it’s essential to refuel your body with snacks to maintain energy levels. Here are some guidelines to follow:
- Snacks high in carbohydrates: Snacks like bananas, energy bars, and sports drinks can help maintain your energy levels during prolonged play.
- Fruits and vegetables: Fruits and vegetables are a good source of nutrients and can help keep you hydrated during play.
- Small amounts of protein: Snacks like turkey slices, peanut butter, or hard-boiled eggs can provide a small amount of protein to help maintain muscle mass .
What to Eat After Pickleball
After playing pickleball, it’s important to refuel your body with nutrients to help repair muscle tissue and replenish energy stores. Here are some guidelines to follow:
- Carbohydrates: Eating carbohydrates after playing pickleball can help replenish energy stores in your muscles. Good options include whole-grain bread, brown rice, and sweet potatoes .
- Protein: Eating protein after playing pickleball can help repair muscle tissue. Good options include grilled chicken, fish, tofu, or beans .
- Fluids: It’s essential to rehydrate after playing pickleball. Drinking water, sports drinks, or coconut water can help replenish fluids lost during play .
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Pre-Pickleball Meal Ideas
Here are some pre-pickleball meal ideas to help fuel your game:
- Grilled chicken breast with quinoa and steamed vegetables
- Whole-grain pasta with marinara sauce and a side salad
- Turkey sandwich on whole-grain bread with a piece of fruit
- Baked sweet potato with black beans and salsa
Frequently Asked Questions
How long before playing pickleball should I eat?
Can I eat protein before playing pickleball?
While protein is essential for building and repairing muscles, it’s not recommended to eat a high-protein meal before playing pickleball. Instead, aim for a balanced meal that includes a small amount of protein .
Should I avoid fruits with seeds or pits before playing pickleball?
Yes, it’s best to avoid fruits with seeds or pits before playing pickleball, as these can cause digestive issues. Good options include bananas, apples, grapes, and oranges .
How can I stay hydrated during pickleball?
It’s important to drink plenty of fluids before, during, and after playing pickleball to stay hydrated. Aim to drink 8-10 cups of water per day and bring a water bottle with you to the pickleball court. You can also consume sports drinks that contain electrolytes to help replace the sodium and potassium lost in sweat during prolonged exercise .
What should I eat after playing pickleball?
After playing pickleball, it’s important to refuel your body with carbohydrates and protein to help repair muscle tissue and replenish energy stores. Good options include whole-grain bread, brown rice, sweet potatoes, grilled chicken, fish, tofu, or beans .
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In conclusion, eating the right foods before playing pickleball can help maximize your energy and avoid digestive issues. Aim for a high-carbohydrate snack 30 minutes to 1 hour before playing, and include fruits, vegetables, and a small amount of protein in your meals. Avoid high-fat and spicy foods, as well as caffeine and alcohol, before playing. During and after playing pickleball, continue to refuel your body with carbohydrates, protein, and fluids to help maintain your energy levels and repair muscle tissue.


Triple Strength Omega-3 Fish Oil features 2,100 mg of exceptionally pure EPA and DHA per serving, concentrated from cold water fish sustainably sourced off the coast of Alaska. The fish oil is processed within minutes on FDA inspected vessels, and is IFOS 5-star certified and ConsumerLab approved to meet objective purity, potency, and freshness standards.
This product is manufactured in the USA to industry-defining quality standards and is verified by independent, third-party labs to meet all label claims.
Omega-3 fatty acids, also known as polyunsaturated fatty acids, are essential to many of the body's functions, but cannot be synthesized by the body. Instead, to get the required amounts, they must be taken in from food or supplementation.
They can be found in fish, such as pollock, salmon, cod, tuna, and halibut; other seafood, including algae and krill; and some plant and nut oils.
Omega-3 fatty acids play an important role in supporting cardiovascular and joint health, are important for brain function, and are crucial for normal growth and development.
Most fish oil supplements are either available in ethyl ester form or triglyceride form. Structurally, the major difference between the two forms is that in ethyl ester form, the fatty acids (EPA & DHA) are esterified to an ethanol backbone, while in triglyceride (TG) form, the fatty acids are esterified to a glycerol alcohol backbone.
As a dietary supplement, adults take two (2) soft gels daily with food, or as directed by a healthcare professional.
Any items offered by Nutrition World are not intended to diagnose, treat, cure, or prevent any disease. Seek additional advice from a qualified health care provider.


Should you learn how to cook lionfish? If you are interested in helping to control the population of lionfish in the Atlantic and Caribbean Oceans, your first step will be in learning how to use them as food. Generally speaking, they are a safe option to eat as long as you prepare them the proper way. You can head out, do some fishing today, and be enjoying this meal a few hours later, especially if you want the freshest of product.
What You Should Know About Cooking Them
There are many recipes and videos that show how to cook lionfish. Many people do so by cleaning them and creating fillets. Then, they cook them just like they would other types of white fish – such as cooking them over medium heat for a few minutes on each side. That is the simplest of ways to cook this fish. They tend to be very tender and flaky, with a mild flavor. That makes them an attractive option for many people who like fish.
You can season them any way you would like. You can also bread them if you would like to. Lionfish are an easy addition to most types of meals, but you do need to learn how to clean them properly.
Learn More About Lionfish
If you want to be a part of the effort to control lionfish in our region, turn to Lionfish Divers. You can learn how to cook lionfish and how to help keep their numbers in check.


Tikitut community-based tourism offers an expedition of the unusual kind to places in northeast Gothenburg. Preferably along with food from around the world. I have booked a dinner at the Tikitut host Camilla Binjamen’s house and I am going to learn more about Assyrian dishes.
It’s a mild spring evening when I get off the tram at the stop Rymdtorget to meet Mehmet, one of Tikitut’s initiators.
–Our ambition is to create a neighbourhood where visitors can come and enjoy the local’s commitment. It can be anything from cooking courses or guided city or nature tours to bed and breakfast, says Mehmet when we walk to Camilla’s house.
I wonder what Tikitut means and Mehmet explains that the name is filled by each and everyone who has been to a Tikitut meeting. My experience is Tikitut.
Community-based tourism is a concept that is represented around the world. It’s a unique opportunity to get close to the locals in a village or neighbourhood and through that visit contribute to income for the inhabitants. We have reached Camilla’s front door and ring the bell. Mehmet has told me that we will be five people for dinner. Two other guests, and Hatuni, Camilla’s mother.
–Welcome, says Camilla and Hatuni. The two other dinner guests Anna and Marie are already here. Methmet leaves us to go back to work.
Fotograf: Maja Kristin Nylander
Camilla shows us around the apartment and says that she and her mother are also bed and breakfast hosts. The apartment is light and you can hear children laughing outside, from the open kitchen window.
–I enjoy cooking and having guests over, says Camilla when we are sat down for dinner. It’s usually a nice mix of food and interesting conversations. I also think it is fun to be able to cook the food I grew up with, food that we have cooked for several generations.
Camilla and her family are Assyrians and come from a small village in Turkey. The parents were farmers and grew vegetables and various kinds of cereal. But they also had lamb that they butchered for different holidays.
–That’s fatoush, says Hatuni and points to the salad on the table. The flavor is sourish and is similar to tabbouleh but without bulgur. It is served with deep-fried pita bread.
–But bulgur is a typical dish in Assyrian cooking, says Camilla when she puts more food on the table. Our bulgur is smaller in size and cooked along with a thin cut and roasted spaghetti. I cook it in meat stock, which gives it a rich flavour.
Fotograf: Maja Kristin Nylander
It smells divine from all the dishes on the table in front of me. Bulgur, two different types of apprach (stuffed wine leaf rolls and white cabbage rolls), vegetarian pie, deep-fried haddock, potatoes and Assyrian ratatouille. It’s hard to know where to begin.
–You should eat the vegetables with bulgur, says Hatuni and pass me the bowl.
I notice that she has a small cross and the year 2007 tattooed on her forearm. I ask her what it means.
–I visited Jerusalem in 2007 and the cross is a memory of that journey. Like a pilgrimage. Some Assyrians do that when they have been to Jerusalem, she explains.
I wonder what it is like to live in Bergsjön and Camilla tells me that she has lived in the area for 29 years. She and her mother have apartments opposite each other.
–I like it a lot here. The nature is so beautiful, but I think there should be more activities for everyone in Bergsjön, so that people who have never been here have a reason to go. We talked about that at work yesterday when we had Vårruset (an annual running race) in Slottsskogen . There should be a Bergsjörus too, we have many uphills and downhills here, says Camilla and laughs.
We round dinner off with coffee and two traditional dessert cookies, tatli and klecha. Hatuni offers her tea blend of black tea and spices. We smell it, but it is hard to distinguish what it is. Perhaps one is parsley?
We ask Hatuni where she bought the spices and she can’t help but to laugh when she tells us she got them in Switzerland, while visiting her nieces. Switzerland is perhaps not the country that you first associate with spices.
The evening has come to an end and it is time for us to say thank you and goodbye to Camilla and Hatuni. We decide that it is my turn to cook next time we see each other.
As I walk over to the tram stop I think about what Tikitut means to me. Hospitality and inspiration are a few words that come to mind.
Recipe for Camilla’s bulgur:
1 dl thin filini spaghetti (same as for minestrone soup)
3 dl bulgur (medium-sized)
6 dl water
2 vegetable stock (or meat stock)
chili to taste (can be left out)
½ tsk salt
100 g butter
Start by roasting the spaghetti on a baking tray in the oven in 200 degrees C. When the top layer has got some colour, mix it all until the spaghetti gets a golden colour. Check the spaghetti carefully so that it does not get burnt. Boil 6 dl water along with a stock cube, salt and butter. If you like chili you can add that when the water has come to the boil. Add spaghetti and bulgur to the water. Let simmer on low heath until all of the water Is gone. Goes well with vegetable or meat stew. Also a nice accompaniment in a salad.


Singapore-based startup Klikit has secured seed funding from investors, including South Korea’s Futureplay, to develop its software-as-a-service platform for in-store food and beverage.
Also participating in the round were Singapore’s Wavemaker Partners, the Philippines’ Gentree Fund, and executives from major tech companies such as Gojek, YouTube, and TikTok.
Klikit aims to create a new food and beverage ecosystem by providing solutions to maximize sales and profits for businesses in the sector.
The company’s flagship product, Klikit Cloud, consolidates all incoming order information from multiple channels, including delivery apps and social media commerce, into a single device, streamlining operations and improving efficiency.
The platform can also act as a point-of-sale solution by integrating QR ordering and payment capabilities.
More than 250 stores in five countries have already adopted Klikit’s technology, and the company plans to expand further throughout the Asia-Pacific region.
Leveraging its growing network of food and beverage stores, Klikit plans to work with creators to launch and distribute food and beverage brands to participating stores.
This strategy is expected to drive sales for stores and brands while offering creators a new business monetization model.


Whether you are a Shetlander or just a food enthusiast Food Made in Shetland offers you great creative ideas for getting the best out of Shetland’s delicious produce.
Beautifully photographed in the south end of Shetland, Food Made in Shetland is a collection of recipes that puts the best of Shetland produce front and centre and will inspire you to create delicious and tasty meals at home.
Following on from her award-winning first book, Shetland Food and Cooking, Marian continues to champion the use of local produce which she is so passionate about and offers wonderful creative ideas for getting the best out of cheaper cuts of meat and less-used species of fish. Her straightforward and informative style shows you how to create delicious meals full of flavour and taste. And there are plenty of ideas to encourage peerie bairns into the kitchen too!
Marian is a cook, passionate foodie, award-winning author, chair of ‘Taste of Shetland’, and most importantly she is an excellent ambassador for Shetland food and drink.


I adapted the recipe from one of my favourite cooking sites, the Gluten Free Scallywag. I was amazed how quick and easy it was. The last time I attempted a lemon butter, it seemed like hours of stirring, only to find the egg cooked when I added it to the mixture, causing great big lumps of solid egg-white throughout the mix. This version has the egg and sugar added from the start so there is no chance of that happening.
Here is my version of the recipe:
Lemon Butter (Lemon Curd)
2 egg yolks
100g castor sugar
50ml lemon juice (1-2 lemons)
3tsp lemon zest (about three lemons)
100g cold butter, cut into 1cm cubes
Beat together eggs, egg yolks and sugar until light and fluffy.
Measure out lemon juice and zest and keep aside.
Heat egg and sugar mixture on low to medium heat, stirring briskly until sugar has disolved. A heavy based saucepan works best. Add lemon juice and zest, and continue stirring.
Gradually add the butter, one cube at a time, adding another when the last has disolved. While this is happening the mixture will begin thickening.
Once all the butter has disolved reduce the temperature to a low heat and stir gently as it reaches a boil. This should take 3-4 minutes, and the mixture should now be nice and thick.
Remove from the heat and press through a sieve to remove the lemon zest. You can ignore this stage if you want a chunkier curd. Pour into a sterilised* jar and refrigerate for 3-4 hours until firm.
* To sterilise a jar, slowly heat in a cool oven for 20 - 25 mins, or follow these instructions.


Benefits of Mindful Eating
What is Mindful Eating?
Mindful eating is an awareness of the physical and emotional sensations associated with eating. Mindful eating is about being aware of how we eat and how we feel when we eat.
Why do I eat? - Are you aware of all the situations and emotions that trigger you to eat when you are not hungry?
When do I eat? - Can you tell the difference between physical hunger and head hunger (emotional triggers when you are not hungry)?
What do I eat? - Can you make the perfect food choice to satisfy both your body and mind and help you feel better and become healthier?
How do I eat? - Do you truly love what you eat or you eat fast, barely tasting your food?
How much do I eat? - How do you feel when you are done eating? Can you identify situations or emotions that trigger you to overeat?
Where do I invest the energy I consume? - Does your life reflect wellness and wholeness in body, mind, and spirit?
Asking yourself these questions can help you break your unhealthy eating habits and build a positive and enjoyable relationship with food, leading to a happier and healthier you.
Researches have confirmed that mindful eating has proven benefits ranging from physical to psychological.
Researchers have found a positive relationship between mindful eating and healthy eating. Mindful eating is associated with less impulsive eating, reduced calorie consumption, and having a preference for healthier foods.
Mindful eating is also an effective way to help those suffering from eating disorders. A review of a mindfulness-based eating awareness training found that mindful eating can decrease the frequency of binge eating episodes, improve self-control over food, and reduce symptoms of depression associated with binge eating disorder (Kristeller & Wolever, 2010). Another review of 14 studies confirmed these results, showing that mindfulness is effective in reducing binge eating and emotional eating (Katterman, Kleinman, Hood, Nackers, & Corsica, 2014).
Ways to Implement Mindful Eating
Avoid screens at the table. Turn off the TV, phone, tablet, computer.
Make eating an exclusive event rather than multitasking. Avoid eating on the go or in the car.
Sit down and eat together with your loved ones, family, friends.
Take a moment to pause and cultivate gratitude for your food before eating it. Appreciate your meal. Acknowledge the gift of food and the effort that went into preparing it.
Be mindful of the portions to ensure you are enjoying quality, not quantity.
Make peace with food.
Use all your senses in choosing and experiencing food that is both satisfying to you and nourishing to your body.
Stay aware of what you are doing and the effects that it has on your body.
Honor your feelings without using food.
Practice awareness of your emotions, physical hunger.
Be mindful of how hungry you are. Honor your hunger.
Allow enough time to eat. Eat slowly, chew your food well, and make each meal last at least 20-30 minutes, preferably even longer.
Take time to really focus on your food and give a full attention. Notice the taste, texture, shape, and smell of your food. Notice the sensations in your mouth and stomach. Savor it.
Acknowledge your responses to food.
Discover the satisfaction factor.
Listen to your body to tell you when you are full. It can take up to 20 minutes for your brain to register if you’re full or not. Respect your fullness.
Respect your body and honor your health.


Big Daddy’s Fruit Freezer
(NC)—Real men eat this yogurt! It’s a truly fabulous frozen dessert or snack. So fast and easy that even your favourite I-hate-to-cook guy will like to make it, and so good that he’ll want to make it every day. Makes one delicious man-size portion.
Ingredients and Preparation
3/4 cup (175 mL) or 175 g container vanilla yogurt
1 cup (250 mL) raspberries, blueberries or strawberries, frozen
1/2 very ripe banana, peeled and frozen
Cut banana (and large strawberries if used) into small pieces. Mix fruit with yogurt. Using a food processor or powerful hand blender, quick puree starting with a rapid on/off technique. Don’t puree it too long and dig in before it melts!
Here’s what you get from a serving (one recipe) of our Big Daddy’s Fruit Freezer based on Health Canada’s Recommended Daily Intake (RDI’s) for nutrients.
Nutrient % RDI Nutrient % RDI
Vitamin C 188 % Vitamin B6 27 %
Vitamin B12 49 % Magnesium 25 %
Riboflavin 40 % Zinc 20 %
Calcium 32 %/353 mg Folacin 19 %
Phosphorus 27 % Pantothenic Acid 17 %
Energy 373 kcal, Carbohydrate 82 g, Protein 11 g, Fat 3 g
– News Canada