Superfoods for HEALTH

Bursting with goodness, these scrumptious superfoods all pack a healthy punch

◆ Go Italian! OLIVE OIL is high in monounsaturated fats that reduce our levels of the harmful LDL form of cholesterol. It’s thought to be behind many of the longevity benefits of the traditional Mediterranean diet.

Read : This Is How To Start Eating Healthy

◆ The hormone-like compounds in SOY BEANS may reduced menopausal symptoms and strengthen bone density in postmenopausal women. They also help lower cholesterol and reduce cancer risk.

◆ Along with lots of other nutritional goodies like Vitamin C, iron and zinc, BLUEBERRIES contain high amounts of Vitamin K which helps improve calcium absorption leading to healthier bones.

Read : Foods that accelerate your aging process via advanced Glycation end products

GARLIC contains allicin, which can age-proof our hearts by helping to control our blood cholesterol and reduces the “stickiness” of our blood, so lowering our risk of harmful blood clots, as well as lowering blood pressure.

◆ The SWEET POTATO is a nutritional powerhouse containing Vitamins A, B, C and E, beta carotene, fibre, potassium, iron and folic acid, plus antioxidants renowned for fighting ageing. Its natural sweetness helps combat sugar cravings and balance blood sugar and energy levels.

Read : How to eat healthy diet for the hearts of the best

◆ Eating just 30g of OATS daily may cut total cholesterol by 5-10%. That’s because oats contain beta-glucans, a soluble fibre that can help lower “bad” low-density lipoprotein (LDL) cholesterol, and antioxidants that protect against the build-up of plaque on artery walls.

◆ Go nuts! The health benefits of ALMONDS range from improved blood-sugar levels to reducing cholesterol. Their Vitamin E and folic acid content helps prevent the build-up of fat in arteries. Almonds also have the highest levels of magnesium, protein, potassium and fibre of all nuts.

Read : Daily Foods Which Boosts Sex & Kills Sex

◆ Don’t forget the humble BANANA. This nutritious fruit is packed with potassium to balance your blood pressure.

◆ Gram for gram, fresh PARSLEY contains more vitamin C than most citrus fruits, helping to boost your immune system, while its potassium content will support healthy blood pressure.

◆ A tincture made with SAGE may help reduce menopausal hot flushes. Fresh sage can also help break down fatty foods and can ease indigestion and flatulence. With a little honey added, it makes a great tea.


CHERRIES are one of nature’s natural cures for insomnia, packed as they are with melatonin which promotes healthy circadian rhythm and sleep patterns. That’s good news for your overall health, as good quality sleep helps fight ageing.

◆ Oily fish like SALMON is a great source of Vitamin D – vital for keeping bones and joints healthy. Oily fish is also rich in omega-3, important for brain and memory function, and can keep the body supple and reduce pain associated with osteoarthritis.

◆Winner winner CHICKEN – dinner. This great source of protein keeps you fuller for longer, helps maintain muscle mass and burns more calories than carbs or fat. There’s even evidence chicken soup might help to combat the common cold. Remove skin to cut the fat content.

Read : The Truth About Superfoods – Health and Wellness Blog

◆ You can eat a couple of squares of DARK CHOCOLATE! Cocoa and high cocoa solids chocolate are rich in antioxidant plant compounds called flavanols, which help protect our arteries.

◆ Don’t avoid HONEY – while it may be high in sugar it is also rich in antioxidants that can help promote eye health. Dark honey is best.

Healthy Foods

The significance of obtaining adequate vitamin D during the winter months

Question: I KNOW we’re meant to take vitamin D supplements in the winter, but what’s the best way to take them — and does the type of vitamin D matter?

. A MORE than 20 per cent of adults in the UK are deficient in vitamin D, according to the most recent (government-funded) National Diet and Nutrition Survey.

This is because there isn’t enough sunlight to stimulate our skin to produce vitamin D, specifically D3 (also called cholecalciferol).

The other type of vitamin D, D2 (also called ergocalciferol), is produced by certain plants such as mushrooms.

Studies suggest that D3 is more effective at raising your levels of vitamin D, so is the preferred type for supplement form.

In terms of timing, because vitamin D is fat soluble, it’s best to take it with a meal containing fat — such as nuts, seeds, yoghurt, milk, avocado, olive oil or salmon — to maximise absorption.

The key, however, is that you remember to take your supplement — perhaps the best way to do this is by getting into the routine of having it with your first meal of the day.

Low Vitamin D During Pregnancy Increases Risk Of Multiple Sclerosis In Offspring

Food for thought

Despite the diversity of colors intended to suggest different fruits (oranges, lemons, limes, apples, cherries, raspberries and blueberries), the breakfast cereal Froot Loops consists of a single same flavor. Neither do the loops derive from actual fruit. Originally, they were called Fruit Loops, but a lawsuit forced the spelling change. The ingredient list for Froot Loops hasn’t changed since they debuted in 1959: Corn flour blend (whole grain yellow corn flour, degerminated yellow corn flour), sugar, wheat flour, whole grain oat flour, modified food starch, 2 percent or less of vegetable oil (hydrogenated coconut, soybean and/or cottonseed), oat fiber, maltodextrin, salt, soluble corn fiber, natural flavor, red 40, yellow 5, blue 1, yellow 6, BHT for freshness. Vitamins and minerals added: Vitamin C (ascorbic acid), reduced iron, niacinamide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), folic acid, vitamin D3, vitamin B12.


crispy oyster mushroom skewers with crushed chickpeas

serves 2 There’s a hierarchy of mushrooms, and oyster are at the top.

400g oyster mushrooms

chilli oil

80g olive oil

60g rose harissa (or 30g regular harissa and 2 tbs olive oil)

3 ⁄4 tsp Urfa chilli flakes

(or dried chilli flakes)

3 ⁄4 tsp caster sugar

14 ⁄ tsp table salt

crushed chickpeas

300g jarred chickpeas (drained weight, see tip) 80g Greek-style yoghurt, plus 20g, extra (use coconut yoghurt to keep this vegan)

1 small garlic clove, crushed

1 tbs olive oil

salsa verde

5g fresh coriander leaves, finely chopped

10g fresh chives, finely chopped 2 tbs olive oil

2 tbs fresh lime juice

Pinch of sea salt flakes

1 Preheat oven to 240°C/220°C fan forced. Line a baking tray with baking paper.

2 For the chilli oil, mix all the ingredients together in a large bowl.

3 Tear any larger mushrooms in half. Add to chilli oil. Mix until coated. 4 Thread mushrooms onto six 22cm metal or presoaked bamboo skewers. Arrange on tray, spaced apart. Roast, basting halfway, for about 18 minutes or until the edges are crisp and golden brown. 5 While mushrooms are roasting, put all the chickpea ingredients in a large bowl. Roughly crush with a potato masher (or pulse in a food processor). Season with salt. I like a contrast between room-temp chickpeas and hot mushrooms, but warm the chickpeas, if you like. 6 Mix salsa verde ingredients. Spread chickpeas on a platter. Swirl through extra yoghurt. Top with skewers, oil from tray and salsa verde.


Thai Crispy Rice Salad

Walking through the doors of Supawan restaurant in King’s Cross, we were greeted with the unmistakable waft of Thailand – a familiar warm pungency, the smell of fish sauce, of curry pastes frying and umami in the air. Reading the southern Thai menu, I felt giddy with excitement – and I’m delighted to say the food more than delivered its promise. The crispy rice salad – or yam khao tod – was so good we ordered seconds, and it is the inspiration behind this recipe. The rice is fried for a crispy, chewy texture, then combined with a zingy Thai dressing, herbs and crunchy peanuts. Simple but incredible. Note, day-old rice is better here than freshly made, as it won’t go mushy when cooked again.

Serves 2 as a starter or as part of a bigger meal

  • 200g cooked jasmine rice, cooled (approximately 90g uncooked weight of jasmine rice; 60g if using basmati)
  • ½ tbsp Thai red curry paste
  • 3 tbsp cornflour
  • 2 tbsp neutral oil

For the dressing:

  • 3 tbsp lime juice (approximately 2 limes)
  • 2 tbsp soft brown sugar
  • 1½ tbsp fish sauce
  • 1 red chilli (use bird’s-eye if you like it hot), finely chopped

For the salad:

  • ½ small red onion, very thinly sliced
  • Small handful of mint, shredded
  • Small handful of coriander, shredded
  • 50g roasted peanuts, roughly chopped
  1. Mix the rice with the curry paste and a good pinch of salt and combine well. Stir in the cornflour, ensuring each grain is well coated.
  2. Heat 2 tablespoons of oil in a large frying pan over a medium heat. Add the rice in a thin layer and press down. Leave to cook for around 5–7 minutes, or until a golden crust forms. Gently turn over and repeat on the other side. You may need to add a drizzle more oil. It doesn’t matter if it breaks up, but you do want to try and make sure you have as much crust as possible. Remove the rice from the pan and leave to cool.
  3. In the meantime, make the dressing. Combine the lime, sugar, fish sauce and chillies, making sure the sugar has dissolved.
  4. Put the rice into a large serving bowl and break any larger pieces into chunks. Pour over the dressing and mix through the salad ingredients. Eat immediately.

The perfect … Cucumber soup

When it’s so hot that trainers stick to the tarmac, even I tend to lose my appetite for anything apart from cold liquids. And there’s nothing more refreshing than cucumber, a vegetable that’s 96% water and 100% delicious, green coolness. Many cultures have a cucumber soup recipe in their repertoire; here’s mine.

Cut two of the cucumbers in half lengthways, scoop out and discard the seeds, then roughly chop the flesh

The cucumber

Unless you happen to be dealing with older, thick-skinned varieties, there’s no need to peel cucumbers – or indeed “degorge” them with salt before use. If you’re not sure about one you have grown yourself or picked up from the farm shop or market, just taste it; if the skin unpalatably bitter, peel and deseed it, cut it into chunks, toss with a little salt and leave in a colander for 30 or so minutes before use.

Chef Tom Kerridge lightly sautes the cucumber in the recipe in his book Best Ever Dishes, which makes it a halfway house between the completely raw versions of Simon Hopkinson, Anthony Demetre and others, and the cooked soups featured in Margaret Costa’s Four Seasons Cookery Book and Clarissa Dickson Wright’s Comfort Food, which seem to link back to the hot cucumber soups of Eliza Acton and her Victorian brethren. Although I can’t detect any real difference in taste, save for the fact that the cucumbers take on the flavour of the oil or butter they’ve been cooked in, and that the softened cucumbers are certainly easier to puree, I’m loth to recommend turning on the stove unnecessarily in high summer, not least because it means the soup will take longer to chill afterwards.

The liquid

Watery as cucumbers are, you’ll need to add more liquid to turn them into soup. Yoghurt, either in combination with soured cream or creme fraiche, or water, is popular, though milk, chicken stock and cream are also possibilities; Hopkinson’s deliciously savoury take in Second Helpings of Roast

Peel the garlic and destem the chilli, then roughly chop both and put in a blender with the chopped cucumber

Healthy Foods

The 5 foods you need to boost brain health this year

By choosing the right foods, you can vastly improve your memory, learning capabilities and alertness

Although the COVID-19 pandemic was one of the worst global tragedies the world has ever experienced, it also made us become more health conscious. The benefits of exercise, as well as how the foods we eat can affect both our bodies and our brains, became a big focus for much of society. Of course, we were all taught growing up that eating five fruits and veggies daily is incredibly important to stay at a healthy weight.

However, we weren’t taught that veggies as well as beans, wholegrains and nuts can keep our brains functioning at their best. So, whether you’re healing from a brain injury, or you just want to be more alert this year, here are five of the best foods you can eat to boost your brain health in 2022.

1. Turmeric

Turmeric is one of the best foods for the brain due to its high amounts of Curcumin, the yellow chemical that gives Turmeric its colour. Many clinical trials have been done to analyse how Curcumin can help prevent chronic diseases like Alzheimer’s and Parkinson’s disease, however the compound is also an amazing memory booster, can reduce brain fog, and enhance overall cognition. Want to incorporate more turmeric into your diet?

Check out this Persimmon and Turmeric Cheesecake Slice created by Kelly Fielding for One Green Planet’s website archive: onegreenplanet.org/vegan-recipe/ persimmon-and-turmeric-cheesecake-slice.

2. Walnuts

You may have noticed in your day-to-day life that there are certain whole foods that resemble certain body parts. For example, celery stalks look like our bones and kidney beans resemble our kidneys. However, one food that bears a striking resemblance to the brain is walnuts. Walnuts are made up of many nutrients including omega-3 fatty acids, vitamin B6 and vitamin E.

The nut also reduces oxidative stress and inflammation, which can lead to Alzheimer’s and Parkinson’s disease. Although walnuts are packed full of nutrients, omega-3 is perhaps the most important. It plays a huge role in anti-inflammatory processes as well as maintaining healthy cell membrane structure allowing for effective brain cell communication.

3. Broccoli

Broccoli is one of the best foods for memory function and can increase learning ability. The cruciferous veggie also has antiamnesic properties, which actually preserves memory while the compound Sulforaphane promotes brain healing and reduces swelling after traumatic injuries. Although that might sound impressive, Sulforaphane’s miraculous healing properties don’t stop there. It can also help heal damaged cells in the brain which allows the cells to communicate more effectively.

4. Chickpeas

It is a known fact that chickpeas are great for smooth digestion and healthy bowel function, but you may not know that these little beans are also an excellent brain food. Due to their high levels of magnesium, which encourages good brain cell communication, chickpeas are a great food to help you stay more alert. Magnesium also allows blood vessels to relax promoting good blood flow to our brains. Aside from the fact that chickpeas are incredibly healthful, they are also very adaptable to different culinary dishes. From vegan meringue to humous, chickpeas are one of the most versatile foods around.

Check out some recipes below from much loved food blog The Full Helping that will inspire you to make these little legumes a staple part of your diet:

  • Chickpea Pesto Pasta Salad, thefullhelping.com/chickpea-pestopasta-salad
  • Savoury Chickpea Cobbler, thefullhelping.com/vegan-savorychickpea-cobbler
  • Roasted Carrot Humous, thefullhelping. com/roasted-carrot-hummus

5. Blueberries

The last but still extremely important food to consume if you’re wanting to boost brain power is blueberries! Known as a superfood there are many reasons they are worthy of this title. Blueberries are filled with antioxidant compounds called Anthocyanins. These compounds can combat against oxidative stress which speeds up the brain’s ageing process and can improve brain cell communication. They are great in recipes for overnight oats as well as cheesecake! If you’re wanting to add more of these nutritious berries to your diet, look up the incredible blueberry recipes below.

Tip: Make sure to wait till blueberry season for ultimate juiciness and flavour!

  • 18 Luscious Vegan Blueberry Recipes, forksoverknives.com/recipes/veganmenus-collections/blueberry-recipessweet-savory
  • Feasting on Fruit, feastingonfruit.com/30-vegan-blueberryrecipes-summer
  • Best of Vegan, bestofvegan.com/21vegan-recipes-for-blueberry-season

Whether you’re trying to improve memory or just help your brain be more alert, eating foods that improve brain function is always a good idea. From cobblers to tea to delicious salads, the above foods can be incorporated easily into your diet no matter your cooking skill. So, give them a try. Your brain will definitely thank you!




JUNETEENTH has been celebrated in the U.S. for well over 150 years. The June 19 holiday, which celebrates the day enslaved people in Galveston, Texas, learned that they were free, and thus officially marking the end of slavery in this country, has become even more widely known outside of Black communities since summer 2020, when George Floyd’s murder brought the nation’s eyes to the atrocities that Black people face in the U.S. in a way that many could no longer ignore.

NICOLE A. TAYLOR Watermelon and Red Birds
NICOLE A. TAYLOR Watermelon and Red Birds

Since then, Juneteenth has gained popularity among Black Americans as a way to celebrate their ancestors’ freedom and honor their heritage at the same time. But unlike most other holidays in this country, there has never been a cookbook dedicated solely to its foods and customs. With “Watermelon & Red Birds: A Cookbook for Juneteenth and Black

Celebrations,” author Nicole A. Taylor has done just that, and it is already an indispensable part of my library.

Spread throughout the book are history lessons of Black creators, inventors and writers who have contributed to the culture Juneteenth celebrates. One chapter is all about red drinks, a custom tied to the West African tradition of imbibing drinks made from kola nuts or hibiscus leaves, which dye liquids striking shades of red.

Taylor writes that “red soda, red Kool-Aid, or red punch” are most common, but she transforms watermelon, strawberries, blueberries and ginger into tonics to fit the occasion. Her Sweet Potato Spritz turns the traditional Italian aperitivo into a bubbly concoction made with red Cappelletti and a warmly fragrant sweet potato syrup teeming with vanilla, star anise and cinnamon.

In another chapter, Taylor writes about the importance of public parks and fairgrounds in Black Americans’ leisure lives while also educating readers on the racism that played out in those spaces over the past centuries that ostracized Black Americans too.

Fair foods such as funnel cakes, turkey legs and corn dogs connect Black Americans to these spaces and are wonderful for celebrating Juneteenth, as the holiday falls near the start of summer, exactly when these foods are best to enjoy. Taylor’s recipe for corn dogs is straightforward and simple enough that anyone can bring the fair into their home.

Reading through “Watermelon & Red Birds” is a joyful experience. From a section listing numerous BIPOCowned food companies to a delightful compilation of Juneteenth food gadgets, Taylor’s book is a trove of invaluable resources for celebrating the holiday. And there is so much inspiration and so many wonderful recipes that anyone can plan menus for several holidays to come.


‘Family Food Battle’ takes over TVJ

Food lovers and those looking for creativity and high drama in the kitchen are in for an amazing treat, with week after week of delicious, fun, mouthwatering cook-off on the new series, Family Food Battle.

‘Family Food Battle’ takes over TVJ

The series airs on TVJ beginning on Sunday, June 19, at 5:30 p.m.

Each week, Family Food Battle will feature two families across Jamaica in a friendly but fiercely competitive cook-off, with teams competing for a cash prize of $50,000 weekly.

At the beginning of the competition, participating families will be given a ‘mystery box’ chockfull of local ingredients that they must transform into delicious meals within 90 minutes.


The choice of dishes will be completely up to the contestants, and will be judged based on taste, creativity, originality, teamwork and presentation.

Twenty- six families will be showcasing their culinary talents on Family Food Battle. They were chosen from across the island after a rigorous behind-the-scenes audition process.

Judging will be done by the hosts, Chef Andre Sewell and Chef Samantha George, who will trek across the island to monitor preparation and savour the dishes.

“No one is exempt from Family Food Battle,” said Alrick McKenzie, creator and executive producer of the show. “It is a family show that can be enjoyed by every family in Jamaica and beyond, as they watch other families go up against each other in the kitchen. There will be much drama, tension and debates as these families battle each other to see who can come out with the best meal! It is definitely a must-watch!”

While it promises to be half-hour of heated rivalry, family drama, good choices, bad choices, and the unexpected, this new reality show is more than just fun, drama and winnings. It is about giving viewers invaluable knowledge on how to use select ingredients to make a complete meal; how to eat on a low budget; and how to make the simplest of foods into tasty and nutritious meals for the entire family.

Delicious Food

New cookery writer

Amber bremner brings her delicious food to the Kiwi

Gardener table.

We’re delighted to welcome Amber Bremner, author of popular plant-based food blog Quite Good Food, to Kiwi Gardener. A champion for cooking and eating food that makes you feel good, Amber believes small changes in the way we approach food have the power to make a difference.

After wistfully saying goodbye to the last of autumn produce, it’s time to transition to heartier winter fare. For our mostly vegetarian household, that typically means a focus on a wider range of plant proteins, slower cooking, all the soups, roasted everything, more lentils and beans in the meal rotation, and the odd wholesome dessert.

As merely an enthusiastic amateur in the garden (just ask my green-fingered mother), my winter garden is nothing to get too excited about. i have plenty of leafy greens and herbs going on, rampant rosemary threatening to push over a fence and lots of citrus. i appreciate having a steady supply of fresh greens and herbs on hand to elevate heavier winter meals, but i’m a fairweather gardener, let’s be honest.

italian-style chickpea farinata is high in protein and deeply satisfying. Chickpea flour, water and salt are whisked together to create a smooth, thin batter, then set aside for a few hours for the chickpea flour to hydrate. Rosemary is a traditional addition, and i love it with a little lemon zest and chilli for good measure. to cook the farinata, you need a heavy, ovenproof pan (cast iron is ideal). Heat the pan and oil until they are smoking hot, pour the batter in, then put on a high shelf in a very hot oven to grill until it’s deeply golden, crispy on top, with lacy edges pulling away from the sides. You can serve it in wedges, as it is, but i like to top it with something seasonal – in this case, charred broccoli, a scattering of capers and parsley, and a big squeeze of lemon.

With dinner done and dusted, how about dessert? every year i end up with bowls of feijoa everywhere and a freezer full of scooped fruit ready and waiting for future use. the idea is to make it last through the barren, feijoa-less months ahead of us, but in reality that never happens as we gobble it all up in desserts and smoothies! this version of apple and feijoa crumble is made with rolled oats, buckwheat flour, ground almonds and chopped macadamias in place of white flour. sweetened with brown sugar, it has a darker and more caramelised flavour than a traditional crumble, and the macadamias are a real highlight with their buttery flavour and crunch. Also departing from tradition, i use coconut oil instead of butter. A dairy-free spread like olivani works well too, or go ahead and use butter if you don’t need it to be dairy-free. swap out the brown sugar for the alternatives listed if you prefer it to be free from refined sugar.

Delicious Food

Raw Revolution: A Tasty And Healthy Snack For The Fashionista On The Go

Whether you are looking for a tasty snack to keep in your handbag on those long days, or if you are just looking for a healthier alternative to your current snacking choices, we’ve found something we think you’ll enjoy! Raw Revolution has a line of organic bars that were created with health, nutrition and taste in mind!

Husband and wife team Dave and Alice Benedetto began creating these bars in their kitchen, and now those bars have been perfected into what Raw Revolution offers today. The nutritious bars are certified organic and made with minimal processing. These healthy bars are still totally packed with flavor, and we love the variety of flavors available.

With flavors like chocolate coconut bliss, apple cinnamon, chocolate cherry chunk, almond butter cup and chocolate raspberry truffle, you are sure to fall in love with these bars!