When it comes to wholesome, nourishing breakfast options, both quinoa flakes and oats sit comfortably at the top of the list. They’re versatile, rich in nutrients, easy to prepare, and perfect for everything from porridge to smoothies to baked snacks. But many people still wonder: Which one is healthier? Which one keeps you fuller? And…
Throughout the sun-drenched trattorias of Italy and Parisian Mediterranean bistros, few culinary creations evoke deeper comfort than pasta tossed in rich tomato sugo with tender meat and fresh sweet basil. Yet in weight management, traditional semolina pasta remains problematic. Milled from durum wheat, standard pasta delivers 45 grams of dense, high-glycemic carbohydrates and 220 calories…
Introduction: What Makes a Perfect Summer Salad This easy summer salad recipe with spinach, avocado, and mango balances sweet fruit, creamy avocado, and tender baby spinach for a bright, no-cook dish perfect for BBQs and light meals. Ready in about 10 minutes, it’s refreshing, colorful, and easy to scale for a crowd. Ingredients for an…
In traditional Parisian morning life, the day begins not with chaotic rushing, but with an intentional ritual of sensory awakening, freshly brewed dark roast espresso, and quiet gastronomic focus. Yet conventional French bakery breakfasts—flaky butter croissants, pain au chocolat, and jam-slathered white baguettes—are nutritional disasters that flood the bloodstream with refined starches and sugar, triggering…
HEART HEALTHY EATING⠀⠀⠀⠀⠀⠀⠀⠀⠀✔️Oily fish 2-3 times per week. Smoked salmon is too high in salt to have all the time but ok to include occasionally✔️Plant sources of omega-3s including chia, flaxseeds, walnuts✔️Anti-oxidant rich foods. Pretty much all fruit and veg! But some of the winners are berries, leafy green veg, broccoli, kale, coffee ☕️✔️Include moderate…
PRE FOR MORE PRO ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️PREbiotics are type of fibres that pass through the gut undigested. In the gut they act as the ‘food’ for PRObiotics (good bacteria), helping them to multiply! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️Having a good balance of bacteria in your gut may improve IBS symptoms (trigger foods need to be considered), influence mood, depression,…
HEALTHY BREAKFAST ON THE ROAD ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For those who saw my story a couple of days ago, you’ll see you can have the best intentions, ask questions at the cafe and it’s still near impossible to eat something as healthy as you could prep at home ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s how I try and make eating brekky…
If you don’t eat dairy, you can still get plenty of calcium from a well-planned vegan or dairy-free diet. Some of the best non-dairy calcium sources include calcium-fortified plant milk, calcium-set tofu, tahini and sesame seeds, soybeans, beans, kale and other leafy greens, and fortified foods. The exact calcium content varies by food and brand,…
EATING FOR SLEEP ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s a few foods that will help with those zzz’s ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️Keep your evening meal light and at least 2-3 hours before bed to allow enough time for digestion. A big meal may also cause or worsen reflux if you eat too much or go to bed too soon after eating…
THE RAW FACTS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We all know we should eat more veg, and here’s some tips around portions and prep! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PORTIONS ✔️No big surprises that we should aim for at least 5 serves non starchy veg daily. 1 serve is 1 cup of salad style veg or 1/2 cup cooked type veg. Go higher…