Friday, 24 October 2014

Spirulina Supplements

Happy Friday! It's been an incredibly damp week, but the arrival of the weekend
is highly refreshing.  I'm sure many people have heard about Spirulina; it has gained
quite a bit of popularity these days.  For those of you who haven't, let me enlighten you!
Personally, I take one tablet of Spirulina everyday.  Not only is it reaping with health benefits, but for people who are iron deficient and borderline anaemic, like myself, it is rich in non-heme iron content.  Lack of iron is a common mineral deficiency, and taking Spirulina daily, in combination with rich heme iron foods and Vitamin C will highly increase your iron levels.   Let us dissect this blue-green algae that grows in fresh water lakes and see why it has become so well-received and celebrated.

Spirulina's Multitude of Benefits:
1. Spirulina contains 8 essential amino acids making it a complete protein.
It is approximately 60-65% protein by dry weight, and the proteins are biologically complete.
2.  Contains seven enzymatic pigments:  Chlorophyll, Phycocyanin, Porphyrin, Phycoerythin, Tetrapyrrole, Phytonadione and Carotenoids.  These rich pigments 
are responsible for synthesizing enzymes and are biochemically important to the body.
3. Spirulina is overflowing with minerals that are vital to optimal health, such as
Potassium, Calcium, Phosphorus, Manganese, Magnesium, Iron, Selenium and Zinc.
4. Rich in Vitamin content: Vitamin B (all), Biotin, Pantothenic Acid, Folic Acid, Inocitol,
Niacin, Vitamin K, Vitamin D, Vitamin A and Vitamin E. 
5. Antioxidant properties and highly alkaline. 
6. Gama linolenic acid (GLA), Omega 3-6- and 9's.
7. Removes heavy metals, dioxins and toxic metals from the body.
8. Promotes regeneration of damaged liver cells.
9. Supportive of liver, brain and kidney function.
10. Increases energy levels and overall endurance.
11. One of the most richest and complete food sources in the world.
12. Aids in fighting inflammation and prevention of certain diseases such as heart disease.
13. Alleviates allergy symptoms
14. Great source of plant-based protein for Vegans and Vegetarians.
15. Boosts the immune system, lowers cholesterol, and
improves memory and digestion.
16. With its high content of Vitamin A and Vitamin E, Spirulina helps to beautify
the skin and improves elasticity.
17. Wards off free radicals

This is just a list that is only touching the surface of the miraculous benefits
this potent nutrient-dense blue-green algae contains.  Whether you take it in
capsule or powder form, it will provide your body with the majority of
Vitamins, Minerals, Enzymes and Antioxidants needed for overall optimal health!

Tuesday, 21 October 2014

Bacon & Sautéed Greens
100% Paleo & GF

Whoever said dinner had to be bland and uneventful? Bacon is the answer to all your
problems! The bacon provides you with your protein, accompanied by its sweet and savoury
flavours.  Rainbow chard is nutrient-rich and excellent sources of Vitamins A, C and K, amongst a myriad of  other health benefits.  Swiss chard belongs to the Chenopod family and has a rich and unique content of phytonutrients, such as epoxyxanthophyll carotenoids.  A Paleo diet has a variety of health benefits.  It eliminates most carbohydrates, especially grains leaving protein and vegetables as the base.

-1 bunch rainbow chard
-1 garlic clove
- Salt
- Pepper
- 1 tbsp. Extra virgin olive oil
- 2 Strips bacon
(Nitrate free - No artificials - Hormone free - Antibiotic Free)

1. Turn on the oven to: Bake - 350 degrees.
2. Once it's reached it's temperature, put the bacon
on a cooking tray and bake until golden brown or until
desired texture.
3. Wash the chard and chop the bottom of the stems off.
4. Chop up the clove of garlic, finely.
5. Heat up the olive oil in your frying pan,  medium heat.
6. Get the timing right.  The chard will only take approx. 10 minutes to cook.
7. Add in your rainbow chard and garlic.
8.  Lightly sprinkle the salt and pepper over your greens.
9. Mix occasionally with your spatula.
10. Voila! 

Paleo Diet Benefits:
> Decreases insulin secretion
> Improves glucose tolerance
>Improves risk factors for heart disease, LDL cholesterol and triglycerides.
> Elimination of sugars, toxins, grains, artificial flavours, processed foods,
preservatives, and additives.
> Improves gut flora which is important for overall digestion.
> It's rich in essential fatty acids.  The paleo diet has a healthy ratio of Omega
6 to Omega 3 fatty acids
> Balanced blood sugar levels.
> Provides the body with sustainable energy.
> Reduced cravings due to high intake of healthy fats, feeling fuller for longer.
> Increased vitamins, minerals and antioxidants.
> Improved sleep patterns.
> Reduces metabolic syndrome diseases.
> Improves the overall quality of your health.

-- Enjoy --

Monday, 20 October 2014

Carrot Beet & Ginger Salad

I like to call this colours in a bowl.  Salad is a staple in my diet and
it is something my body craves. I appreciate the convenience
and simplicity of this salad.  The sweetness of the beets & carrots,
the crunchiness of the seeds, and the spiciness of the ginger gives it a rich
combination.  Beets contain unique phytonutrients, specifically betaine, which
promote anti-inflammatory benefits, enhances performance, and protects internal
organs.   This detoxifying bowl is rich in vitamins, antioxidants, Omega-6 fatty acids
and minerals.  

1 Organic beet
1 Organic carrot
Organic Apple Cider Vinegar
(unpasteurized & unfiltered)
Extra virgin olive oil
Raw pumpkin seeds
Raw sunflower seeds

1. Wash the beet and carrot thoroughly.
2.  Peel the beet and grate both the beet and carrot into a bowl.
3.  Peel the ginger and grate.
4. Sprinkle with sunflower and pumpkin seeds.
5. Drizzle in olive oil and apple cider vinegar.

Gluten Free - Plant Based - Raw - Organic.

Friday, 10 October 2014

All Organic Produce

Oh, the many shades of green! I wanted to dissect the importance of a pesticide
and hormone-free diet.  More and more consumers are choosing to go the
organic route for a myriad of reasons.  One reason being is that organic is higher-quality
and more nutrient dense with the absence of harmful pesticides, residues and antibiotics.
Organic foods are grown in environmentally friendly conditions and contain higher
amounts of polyphenals and phytonutrients.  Organic produce has a higher nutritional value,
however it is more about the avoidance of consuming pesticides, herbicides,
insecticides, antibiotics, fertilizers and ionizing radiation.  Studies and research both show
that organic produce contains higher nutrients and antioxidants and less heavy metals compared to conventional crops.  When buying anything organic, make sure that it is certified by the COR
(Candian Organic Regime) or USDA (U.S Department of Agriculture) which both verify the application
of organic standards.  

Tuscan Kale:
1. Apart of the cuciferous family, Kale is high in antioxidants which destroy free radicals.
2. Contains vitamins A, C, K, Folate Acid (B Vitamin), Alpha-linolenic acid (Omega 3).
3. Contains a few different types of minerals such as phosphorus, potassium, zinc and calcium.

1. Contains  an organosulfur compound such as sulforaphane, a potent anticancer agent.
2. Balances hormone levels and contains phytochemicals, reducing age-related diseases.
3. Indole-3-carbinol (I3C) is present in broccoli, which is a substance which may stimulate
healthy hormone production.


1. Celery contains high levels of Vitamin C and flavonoids. boosting the immune system.
2. Celery has anti-inflammatory, antioxidant and calming effects on the body.
3. The phytonutrients found in celery is able to reduce oxidative damage to
blood vessel walls and body fats.

1.  Helps to decrease blood pressure and the allyl sulfur compounds found in
garlic aid to fight cancer and boost antioxidant status.
2. Possesses antibacterial properties and beneficial for heart health.
3. Garlic contains high amounts of manganese, vitamin C and B6.

1.  High concentrations of beta-carotene, a good source of Vitamin A.
2.  Carrots contain polyacetylenes and two important polyacetylenes are
falcarinol and farcarindiol which can inhibit the growth of colon cancer cells.
3. Carrots have a variety of antioxidant properties such as carotenoids, hydroxycinnamic
acids and anthocyaninds.

Swiss Chard:
1. Contains Iodine, Calcium, and Alpha-glucosidase, an enzyme used to break down
carbohydrates into simple sugars.
2. Betalins, found in chard, aids in detoxification support and has anti-inflammatory
3. Vitamin K levels are extremely high in Swiss Chard.

 Green Pepper:
1. Great sources of vitamin C and E.
2. Contains many phytonutrients such as Flavonoids, Carotenoids
and Hydroxycinnamic Acids.
3. Contains fiber and certain enzymes such as lutein which protects the eyes
and prevents macular degeneration.

"Let food be thy medicine and medicine be thy food." - Hippocrates.

Thursday, 9 October 2014

Sweet Potato Soup
I hope everyone is enjoying the rusting flavours of Autumn.  As the days grow
cooler and shorter, my palate starts to crave textured and savoury soups! Yesterday,
I was set on making butternut squash soup, but I managed to pick up frozen organic
sweet potatoes instead and only realized it after I got home.  So, sweet potato soup
it was and it exceeded my expectations bursting with its rich flavours.  Completely
satisfied upon consumption, I nearly licked the bowl! I'm loving the selection of root
vegetables that Fall is providing.  What I love about this soup recipe is its simplicity.
Simple ingredients with bold flavours equals one scrumptious bowl of comfort in 
which will most likely be devoured within minutes.  Not only is sweet potato indescribably
delicious,but your body will also reap the benefits of the nutrients it contains, particularly
high in beta-carotene due to it's orange pigments. I hope your taste buds scream with fulfilment after consuming this soup as much as mine did!

298g Sweet potatoes
1 Garlic clove
1 small white onion
½ Can of Vegetable stock
Extra virgin olive oil

1. Peel and cut the sweet potato into cubes.
2. Peel and chop the garlic clove.
3. Peel and chop the white onion into chunks.  I know, your eyes
will be burning while tears are streaming down your face.  Keep going,
the pain is nearly over.
4.  After you've completed the prep work, drizzle some olive oil in the pan.
Medium heat.
5. Place your sweet potato, garlic and onions in the pan and cook 
for approximately 10 - 15 minutes until the sweet potatoes soften.
6.  Combine ½ the can of vegetable stock into the pan.
7.  Let it absorb into the sweet potatoes. Cook for another 10 - 15 minutes.
8. Blend all ingredients in a food processor.  Blend until smooth.
9. Pour into a bowl, and voilà


Tuesday, 7 October 2014

Autumn provides us with an abundance of seasonal harvest.  Our insides are comforted by root and starchy vegetables, soups and stews.  As we change gear from warmer to cooler days, I thought it would be valuable to put together a list of seasonal vegetables that will satisfy the taste buds this Autumn.  There is nothing more comforting than falling onto your couch and watching the autumn leaves fall while slurping a big bowl of soup.  Here is a list of fresh seasonal vegetables in which you can do a multitude of recipes with and really get creative in your cooking space.

Seasonal Vegetables

Belgian endive
Brussels sprouts
Celeriac/celery root
Curly endive
Shelling beans
Sweet potatoes
Winter Squash

Monday, 6 October 2014

Rustic Autumn Roast

As the days grow cooler and their is a gradual shift in colours,
we transition into Autumn leaving those endless Summer nights behind.
Autumn is a season of comfort accompanied by layered clothing, booties,
knee-high socks, and over-sized sweaters.  We tend to start craving different
foods that are in season as the seasons change.  This autumn-themed
rustic dish is a good way to kick-start the air-chilled season.  It is a blend of
root vegetables, spices and protein... very warming for your insides and completely
Paleo.  As we enjoy Autumn's harvest, I hope you enjoy this comforting dish on a cool Autumn's day accompanied by good friends, laughs,mingling and of course, wine.

1. 3 White turnips
2.  4-5 Carrots
3. 1 Garlic bulb
4. 1 Purple onion
5. 1 Large yam
6. 2 Spicy Italian pork sausages
(Nitrate & Preservative free!)
7.  Extra virgin olive oil
8. Salt
9. Pepper
10. 1 Dried rosemary sprig

1.  Preheat the oven to 360 degrees.
2.  Prep work - wash your turnips, carrots and yams thoroughly.
Chop into bite-sized pieces.  Note: I left the skin on for all these
root vegetables because they are organic and more nutritious
this way.  I recommend peeling if you purchase non-organic
3. Peel your bulb of garlic.
4.  Chop up the spicy Italian pork sausage.
5. Chop up the rosemary leaves finely.
6.  Chop up the purple onion.
7.  Combine all the flavour-bursting vegetables,
rosemary, sausage and place in a large bowl.
8.  Drizzle with extra virgin olive oil, salt and pepper.
9. Once all ingredients are evenly coated, place on a large baking pan.
10.  Spread out all ingredients evenly and roast for approximately 1 hour
or more until desired consistency.

Serve, be merry and enjoy! This dish is just as delicious cold, if not more.  The
flavours and spices infuse together as more time passes.


Wednesday, 1 October 2014

Zarina's Mbaazi wa Nazi Curry Bowl

In celebration of this cool and crisp month, I welcome the
month of October,
 accompanied by Zarina's Mbaazi wa Nazi
Curry full of vibrant spices, colour and life.
 This curry bowl acts
as a blanket, except for your insides, as we approach the 
cooler days and crisper mornings.  Let the fresh ginger 
and garlic work its magic by boosting your immune system, 
among many other benefits.  This deeply nourishing 
and re-energizing curry bowl is a beautiful way to start October. 
Your body will thank you later.  This curry is simply, everything. 
My advice? Grab an oversized sweater, sit on a cozy chair and 
look out at autumn while the colourful leaves collapse to the 
ground.  Take you're first comforting bite, and the rest is history.

2 tbsp. of canola or olive oil.
1 can of coconut milk.
6 eggs, hard-boiled and peeled.
1-2 cans of 2% skim milk or almond milk.(use the empty coconut milk can)
8 cloves garlic, puréed or finely chopped.
½ tsp. of finely chopped fresh ginger.
3 long green/red chillies, finely chopped.
½ bunch of cilantro, finely chopped; remove leaves from 
stalks if you're feeling keen.
1 bunch spinach.  Remove stalks with one big twist. 
 Rinse and clean thoroughly in colander.
2 tomatoes, medium sized, chopped. (Use three if using Roma tomatoes)
½ white onion, medium sized, finely chopped.
1 lemon, quartered.
1 can pigeon peas, thoroughly rinsed.
Himalayan salt, to taste. (typically ½ to 1 teaspoon)
Tablespoon of cumin seeds, finely ground using mortar/pestle.
¼  teaspoon of cinnamon,
1 teaspoon of turmeric (add slightly more if desired.)
½ teaspoon of paprika.
½ teaspoon of cayenne pepper.

1.  Hard boil the eggs; ten minutes of boiling ought to do it.
2. Make your jasmine rice.  The dish you'll make below should take around 
40-60 minutes, so time it right.
3. 1 exceedingly large pot.  Add oil.  Medium heat. 
Add garlic and onions.  Hear the sizzle?
4.  Add chillies, cumin, cinnamon, turmeric, paprika and cayenne. 
You should be stirring all these vibrant ingredients with a wooden spoon. 
Let the spices cook a little.  It should be sort of dry, soaking up the oil. 
Note:  If your eyes are burning due to the chillies cooking,
you're doing things right. If you're not coughing, something is wrong.
5.  Add tomatoes, they add moisture.  Nice gentle steady mixing. 
That's what the base of good curry looks like.
6.  Add coconut milk and the milk to the pot.  Still on medium heat.
7.  Add salt.
8.  Add the rinsed pigeon peas, straight from the strainer to the pot, no problem.
9.  Add spinach.  I know, the leaves look a little ridiculous 
taking up all that space.  Talk to me in ten minutes.
10.  Add the hard boiled eggs.
11.  Drop the heat to a little below medium heat. 
Let this simmer for 40-60 minutes.  Might be a little less if 
you're cooking with gas/flame.   Stir gently every few minutes. 
Do not over-boil.  Hang out by the stove while you 
stir and talk with your tipsy, hungry friends.
12.  Stir gently from time to time.  That quarter wedge of lemon 
(to be served on edge of bowl) is the last fresh 
thing that you'll see; at this point things can, and will get ugly.

-- This recipe of deliciousness could not have been accomplished 
without the lovely, Zarina.  A simple "thank you" is not enough 
for passing this Tanzanian curry recipe with me. Thank you 
so much  for sharing this comforting bowl of pure love with us.  

Relish, Consume & Enjoy.