Monthly Archives: August 2012

Are you bored with your everyday salad?

Be Bored no more….try the following delicious and healthy treat; salads made with the wonderful chick pea

1 . A cup of chickpeas gives you almost 50% of your daily requirement of fiber!
2. Chickpeas contain concentrated amounts of antioxidant phyto-nutrients, which combat the harmful effects of free radicals.
3. One cup of chickpeas contains 85% of our daily requirement of manganese, a crucial mineral that helps build energy.
4. As little as 3/4 cup of garbanzos per day can help lower our LDL-cholesterol, total cholesterol, and triglycerides in a one month period of time.

Soak 1 big cup chickpeas in 4 cups of clean water overnight, or for at least 2 hours. Drain the chickpeas and cook them with salt, a pinch of turmeric and ½ tsp freshly grated ginger. When the chickpeas are tender, drain off the water, reserving it for kneading dough or cooking steamed rice. (You could use chickpeas from a can, but I always prefer my food to be fresh–you just can’t beat the taste!)

So, place the chickpeas in a bowl and pop them in the fridge for an hour or so. Meanwhile, gather and prepare the following ingredients:

½ cup tomatoes, finely chopped
½ cup onions, finely chopped
½ cup cucumber, finely chopped
½ cup carrots and bell peppers, finely chopped
1 green chilli, finely chopped (optional)
Juice of 1 lemon
A few cilantro leaves, washed and finely chopped
salt to taste

Toss all of the above into the chickpeas, and mix thoroughly. Make a meal of it at lunch time. This simple, delicious salad has a lovely buttery, nutty taste. It is easy to put together, full of nutrients, low in calories, and a great way to fill yourself up without guilt.

7 Tasty Variations on the basic salad:

1. Add a few fresh, torn basil and mint leaves to your salad.
2. Intensify the flavor with a little red wine vinegar.
3. Make it more exciting with some minced garlic.
4. Drizzle some heart-healthy and flavorful extra virgin olive oil into the salad.
5. Add small cubes of fresh, homemade paneer or crumbled feta cheese to the salad.
6. Play with the spices! Crushed black pepper, rosemary, oregano, or roasted and ground cumin seeds add lots of interest to the proceedings.
7. Add more veggies/greens: spring onions, steamed corn, baby spinach, lettuce…

Have fun with it!


Who doesn’t love fresh fish?

Not everyone loves fish, but if you do then you are lucky enough to profit from many of the health benefits of fresh fish.

Here is a great recipe for any flaky fresh white fish. I like Cod, Schrod or Haddock particularly.

The key to this recipe is fresh fresh fresh fish AND herbs.

In a small bowl combine the following items finely chopped, enough to top 1 pound of fresh fish fillet.

one quarter of a red onion finely diced
several sprigs of rosemary, off the stem
several sprigs of thyme off the stem
several springs of oregano off the stem
pinch of salt
pinch of pepper
2 tablespoons olive oil

place fish fillets in the bottom of a flat baking dish uncovered
spread the herb topping evenly over the fish
top with several slices of fresh lemon

bake at 400 degrees for 15 minutes or until flaky.

Serve with a side of your favorite fresh salad


I’m so tired of you Kale…….

It’s time to turn over a new leaf. Check out some lighter fresh greens at your farmers market today. Try different varieties to get optimal benefits, whether in your smoothie or your daily salad.

Radicchio. Sharpens your brain, antioxidant properties also due to the color (anthocyanins) and may help to improve memory. Toss in a salad with white beans, parsley, pecorino romano cheese, lemon juice and olive oil.

Watercress. Helps prevent breast cancer according to the British Journal of Medicine. Combine with quinoa, almonds, avocado, and lemon juice.

Arugula. Strengthens your bones. This peppery favorite packs more calcium (125 mg per cup) than most other leafy greens. Top with roasted beets, lentils, and goat cheese.

Romaine. It protects your heart. Just one cup of this tried and true salad ingredient contains the entire daily requirement of vitamin A which works with vitamin C to prevent high cholesterol. Go Greek by tossing with red onion, kalamata olives, cucumber and tomato. Stuff into a toasted whole wheat pita pocket.

Spinach. Just like Popeye eat it RAW! Spinach reduces inflammation and according to a Tufts study researchers have shown that the vitamin k helps reduce the inflammation associated with osteoporosis and heart disease. Mix with strawberries, radishes, avocado, and balsamic.

GO GREEN and enjoy the fruits (sort of ) of summer!