Healthy Foods

Clean Eating Made Easy (Really!)

Embrace fresh, whole ingredients by following these smart tips.

1. There is no one ideal diet.

You don’t have to eat the superfoods that seem trendy. Everyone’s diet will be a little different, based on your individual makeup. The most important thing is to eat whole, organic, fresh foods that make your body feel good.

2. If a food makes you feel lousy, it’s not for you.

Forget the trends or whatever the buzziest superstar is doing. You are the expert on what you can eat. No matter what anyone says, if something doesn’t make you feel good when you eat it, you can choose to eliminate it from your diet.

It’s a lesson the gluten-free diet teaches well. For those who have celiac disease or gluten sensitivity, cutting out gluten is the only treatment and is the key to getting rid of symptoms and achieving good health. For a long time lack of gluten-free processed food meant that those who followed the gluten-free diet almost automatically relied on fresh, natural foods. The introduction of many processed gluten-free products has changed that, but you can still decide to follow a simple, clean gluten-free eating plan.

Real, clean food should never make you feel lethargic, bloated or irritable. It should make you feel energized and amazing. Trust me, I don’t advocate deprivation. You can still create incredible flavor with whole foods and enjoy every bite without feeling deprived.

3. Feed your body, not just your belly.

You do not subsist on calories alone. You need a whole spectrum of nutrients and vitamins. A 100-calorie snack pack is not the equivalent of 100 calories from an avocado. Choose foods with one ingredient, such as avocados, bananas, walnuts and spinach, and you’ll be feeding your body, not just satisfying your hunger pangs.

4. Processed food can’t hold a candle to one-ingredient foods.

Food in its whole form is the healthiest version. That’s my rule of thumb, and it should be yours, too. The more a food is processed, the less of its original nutrients remain. Do more of the processing yourself, be it heating, blending or chopping, and leave less of it to food manufacturers.

5. Your diet should change with the seasons.

Through the magic of the modern food economy (and I say that slightly tongue-in-cheek), you can get plenty of food year round. But the healthiest diets shift throughout the year. There’s a reason you want bright, juicy berries in the summer and crave hearty butternut squash in the fall. That’s when these foods are at their peak and when you should be eating them.

Part of the fun of clean eating is the anticipation of enjoying foods in season. I can barely wait for August when tomatoes are at their ripe, perfumed best. I love the fall for its rich, caramelized root vegetables, such as parsnips and carrots.

6. A healthy diet gives you more options, not fewer.

Eating clean is not restricted eating; it’s adventurous. It pushes you to try new fresh foods that you otherwise might bypass on your way to pick up something boxed or bagged. Look for probiotic-rich foods, such as sauerkraut, kimchi and chickpea miso, and prebiotic-rich foods, such as onions, garlic, asparagus and leeks. Reach for turmeric, whole mustard seeds, fresh ginger, unsweetened cocoa powder and cinnamon, all of which can contribute to good health.

Clean Eating Basics

What you put in your shopping cart matters

One of the first steps toward clean eating is clean food shopping. Here’s how:

Try a new food. Try one new whole food ingredient each week; it will encourage you to get a little creative with your meals. And you may find a new ingredient you love.

Buy only what you need. This is the best way to stock your refrigerator while saving money. For fresh foods that spoil quickly, don’t buy larger quantities than you and your family can eat. Nothing will turn you off from clean eating faster than vegetables and fruits that go soft and slimy and have to be thrown out. Also be mindful of foods you know you’ll never eat. If you really aren’t going to eat kale after that first try, don’t buy it again just because everyone else is.

Make a list. Organize your shopping list according to where you’ll find items such as produce, gluten-free whole grains, spices, frozen veggies, etc. Include the new food you want to try, and mainly stick to the list to avoid making spur-of-the-moment impulse buys.

Get creative. You might have kale on your shopping list, but collards are on sale. Go for the collards; sometimes you have to let your wallet do the talking.

Stock your freezer. Keeping ready-to-eat homemade foods in your freezer is like  finding ten dollars in your coat pocket. Just when you couldn’t figure out what to do for a meal, you have that nice, perhaps forgotten, back up. Roast or grill veggies and freeze them in small batches. Keep frozen berries for morning smoothies all year round.

Watch out for hidden ingredients. Learn how to identify any ingredients you are trying to avoid. They’re not always as obvious as you may think.

Look for organic. Check out the little stickers on your fresh produce.

Shop online for bulk. Buying staples such as legumes and grains in bulk can save you money. Online shopping for larger quantities will enable you to take advantage of lower costs without exposing you to the cross-contamination that commonly occurs in bulk bins in supermarkets and health food stores.


Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your outlook, and stabilizing your mood.
If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite.
But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet that is as good for your mind as it is for your body.
How does healthy eating affect mental and emotional health?
We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of well being.
Studies have linked eating a typical Western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety.
Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or in the increased risk of suicide in young people.
Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health problems.
If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life.
While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important.
That means switching to a healthy diet doesn’t have to be an all or nothing proposition.
You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet and make a difference to the way you think and feel. 

     Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices.

  • Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food.
  • Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled fish) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.
  • Simplify. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.
  • Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.
  • Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more healthy food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.
  • Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

     Healthy eating tip 2: Reduce sugar

Aside from portion size, perhaps the single biggest problem with the modern Western diet is the amount of added sugar in our food. As well as creating weight problems, too much sugar causes energy spikes and has been linked to diabetes, depression, and even an increase in suicidal behaviors in young people. Reducing the amount of candy and desserts you eat is only part of the solution as sugar is also hidden in foods such as bread, cereals, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. Your body gets all it needs from sugar naturally occurring in food so all this added sugar just means a lot of empty calories.

Tips for cutting down on sugar

  • Slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving.
  • Avoid sugary drinks. Try drinking sparkling water with a splash of fruit juice instead.
  • Don’t replace saturated fat with sugar. Many of us make the mistake of replacing healthy sources of saturated fat, such as whole milk dairy, with refined carbs or sugary foods, thinking we’re making a healthier choice. Low-fat doesn’t necessarily mean healthy, especially when the fat has been replaced by added sugar to make up for loss of taste.
  • Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar that quickly surpasses the recommended limit.
  • Be careful when eating out.  Most gravy, dressings and sauces are also packed with salt and sugar, so ask for it to be served on the side.
  • Eat healthier snacks.  Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.
  • Check labels and choose low-sugar products.


    Healthy eating tip 3: Enjoy healthy fats

    Despite what you may have been told, not all fats are unhealthy. While “bad” fats can increase your risk of certain diseases, “good” fats are essential to physical and emotional health. Foods rich in certain omega-3 fats, for example, can reduce your risk of cardiovascular disease, improve your mood, and help prevent dementia.Good fats

    • Monounsaturated fats from avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin and sesame).
    • Polyunsaturated fats, including Omega-3s, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Good vegetarian sources of polyunsaturated fats include flaxseed and walnuts.

    Bad fats

    • Trans fats, found in processed foods, vegetable shortenings, margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, or anything with “partially hydrogenated” oil in the ingredients, even if it claims to be trans-fat free.

    The debate about saturated fats

    Saturated fats are mainly found in tropical oils, dairy, and animal products such as red meat, while poultry and fish also contain some saturated fat. The latest news in the nutritional world studies—with old and new studies to back them up—suggest that not all saturated fat is a dietary demon, either. While many prominent health organizations maintain that eating saturated fat from any source increases the risk of heart disease and stroke, other nutrition experts take a different view. The new argument is that saturated fat contributes to weight control and overall health.

    Of course, not all saturated fat is the same. The saturated fat in whole milk, coconut oil, or salmon is different to the unhealthy saturated fat found in pizza, French fries, and processed meat products (such as ham, sausage, hot dogs, salami, and other cold cuts) which have been linked to coronary disease and cancer.

    Healthy eating tip 4: Watch your salt intake

    Sodium is another ingredient that is frequently added to food to improve taste, even though your body needs less than one gram of sodium a day (about half a teaspoon of table salt). Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. It may also worsen symptoms of bipolar disorder.

    • Use herbs and spices such as garlic, curry powder, cayenne or black pepper to improve the flavor of meals instead of salt.
    • Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt.
    • Buy unsalted nuts and add a little of your own salt until your taste buds are accustomed to eating them salt-free
    • .


Five Ways to Improve your Microbiome1. Eat organic vegetables and fruits

Vegetables and fruits that are sprayed with chemicals that are designed to kill microbes, also kill the healthy microflora in our digestive tracts. Organic vegetables and fruits are not sprayed with these pesticides, herbicides and insecticides, therefore we are not consuming these harmful chemicals and killing off healthy microflora in our gut.

2. Drink filtered water

Tap water has chlorine in it. Chlorine is designed to kill harmful microbes in our drinking water, but when we drink that water we kill off healthy microbes in our digestive tract. Therefore it is important for us to filter the chlorine out of our water before we drink it.

3. Stop using hand sanitizers and anti-bacterial soaps

Hand sanitizers and anti-bacterial soaps can kill off infectious agents but as they make their way into our digestive tracts, they kill off the healthy microflora in our digestive tract. How does it get ingested, you may ask? We use the hand sanitizers/anti-bacterial soap then we touch our food, eat our food and there it is making its way into your digestive tract, that’s just one example.

4. Avoid food additives, preservatives and genetically modified organisms (GMOs)

Environmental toxins in our foods such as food additives and preservatives and GMOs disrupt the microbiome. These chemicals throw off our natural mirobiome as they really should not in our digestive tracts. Avoiding these chemicals helps to keep our microbiome in balance and our digestive tract in good health.

5. Replace processed sugar with natural sweeteners such as raw honey, real maple syrup, coconut palm sugar and stevia.

Processed sugars are food for the unhealthy bacteria and fungi, leading to overgrowths of unhealthy bacteria and fungi in the digestive tract. Natural sweeteners do not have this ill-effect on the microbiome and still allows you to have sweeteners in your cooking and baking, without disrupting the healthy microflora balance in the digestive tract.

These tactics will help to keep your microbiome in balance, which will help to keep you healthy as well, as there is a direct correlation between a healthy gut and a healthy body.

 How is your gut health?


Practiced for thousands of years by cultures around the world –detoxification is about resting, cleansing and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health. These foods will assist in boosting your metabolism, optimizing digestion, while allowing you to lose weight and fortify your immune system.


Artichokes help the liver function at its best, which in turn will help your body purge itself of toxins and other things it doesn’t need to survive. It ups the liver’s production of bile, and since bile helps break down foods which helps your body use the nutrients inside them, an increase in bile production is typically a good thing.


Apples are full of wonderful nutrients. You get fibre, vitamins, minerals and many beneficial phytochemicals such as D-Glucarate, flavonoids and terpenoids. All of these substances are used in the detox process. One flavonoid, Phlorizidin (phlorizin), is thought to help stimulate bile production which helps with detox as the liver gets rid of some toxins through the bile. Apples are also a good source of the soluble fibre pectin, which can help detox metals and food additives from your body. It’s best to eat only organic apples as the non-organic varieties are among the top 12 foods that have been found to contain the most pesticide residues. Organically produced apples also have a 15 percent higher antioxidant capacity than conventionally produced apples.


Almonds are the best nut source of Vitamin E. In fact, just one ounce contains 7.3 mg of “alpha-tocopherol” vitamin E, the form of the vitamin the body prefers. They’re also high in fiber, calcium, magnesium, and useable protein that helps stabilize blood sugar and remove impurities from the bowels.


Not only does asparagus help to detoxify the body, it can help you wage the anti-aging battle, protect you from getting cancer, help your heart to stay healthy, and is a general anti-inflammatory food. It’s also known to help with liver drainage, which might sound like a bad thing, but since the liver is responsible for filtering out the toxic materials in the food and drinks we consume, anything that backs up its drainage is not doing you any favors. Asparagus also helps reduce risk of death from breast cancer and increase the odds of survival.


This wonder fruit is packed with antioxidants, lowers cholesterol and dilates the blood vessels while blocking artery-destroying toxicity. Avocados contain a nutrient called glutathione, which blocks at least 30 different carcinogens while helping the liver detoxify synthetic chemicals. Researchers at the University of Michigan found that elderly people who had high levels of glutathione were healthier and less likely to suffer from arthritis. Consuming avocados is associated with better diet quality and nutrient intake level, lower intake of added sugars, lower body weight, BMI and waist circumferences, higher “good cholesterol” levels and lower metabolic syndrome risk.


Basil has anti-bacterial properties, and it’s full of antioxidants to protect the liver. The active ingredients are terpenoids. It is also wonderful for digestion and detoxification, too. It supports the functioning of the kidneys and also acts as a diuretic to help the body expel unwanted toxins. Basil has been known to have anti-ulcer qualities as well as antimicrobial effects that guard against bacteria, yeast, fungi and mold. Basil seed can also help with constipation. The anticancer properties of basil may also relate to its ability to influence viral infections.


A single serving of beets can do more for your health than most foods in the produce isle. Not only can they boost your energy and lower your blood pressure, but eating beets in the long-term can help you fight cancer, reduce arthritic pain, boost your brain as well as help you lose weight. Beets contain a unique mixture of natural plant chemicals (phytochemicals) and minerals that make them superb fighters of infection, blood purifiers, and liver cleansers. They also help boost the body’s cellular intake of oxygen, making beets excellent overall body cleansers. When you’re detoxing, beets will help by making sure that the toxins you’re getting out actually make it out of your body. Many detox cleanses go wrong when toxins are reintroduced to the body because they don’t make it all the way out.


Blueberries contain natural aspirin that helps lessen the tissue-damaging effects of chronic inflammation, while lessening pain. Just 300 grams of blueberries protects against DNA damage. Blueberries also act as antibiotics by blocking bacteria in the urinary tract, thereby helping to prevent infections. They have antiviral properties and are loaded with super-detoxifying phytonutrients called proanthocyanidins.


These tasty treats are packed with selenium, which is key to flushing mercury out of your body. The body uses selenium to make ‘selenoproteins’, which work like antioxidants preventing damage to cells and there is growing body of evidence to show it has a key role in our health. The consumption of brazil nuts has been found to be inversely associated with risk of pancreatic cancer, independent of other potential risk factors for pancreatic cancer.


Broccoli specifically works with the enzymes in your liver to turn toxins into something your body can eliminate easily. If you’re stuck for ways on how to make broccoli taste better try dehydrating or consider eating it raw. But don’t microwave it as this destroys both the nutritional and detox potential. Broccoli contains a very powerful anti-cancer, anti-diabetic and anti-microbial called sulforaphane which helps prevent cancer, diabetes, osteoporosis and allergies.


Broccoli sprouts can actually provide more benefit than regular broccoli as they contain 20 times more sulfurophane. They contain important phytochemicals that are released when they’re chopped, chewed, fermented, or digested. The substances are released then break down into sulfurophanes, indole-3-carbinol and D-glucarate, which all have a specific effect on detoxification. Add these to your salads and get creative with them in your meals. Researchers have found that an oral preparation made from broccoli sprouts trigger an increase in inflammation-fighting enzymes in the upper airways.


In addition to cleansing your liver, cabbage will also aid in helping you go to the bathroom, which in turn helps you expel the toxins, getting them out of your system so you can start fresh. It contains sulfur, which is essential when it comes to breaking down chemicals and removing them from your body. Along with other cole crops, cabbage is a source ofindole-3-carbinol, a chemical that boosts DNA repair in cells and appears to block the growth of cancer cells.


Cilantro, also known as coriander, Chinese parsley or dhania, contains anabundance of antioxidants. Cilantro helps mobilize mercury and other metals out of the tissue so it can attach to it other compounds and allow it to be excreted from the body. It also contains an antibacterial compound called dodecenal, which laboratory tests showed is twice as effective as the commonly used antibiotic drug gentamicin at killing Salmonella.


The oils from cinnamon contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol. Cinnamaldehyde has been well-researched for its effects on blood platelets helps prevent unwanted clumping of blood cells. Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. Cinnamon’s antimicrobial properties are so effective that recent research demonstrates this spice can be used as an alternative to traditional food preservatives. It has one of the highest antioxidant values of all foodsand its use in medicine treats everything from nausea to menstruation and energy to diabetes.


While they are more popular as fruits that help prevent urinary tract infections, cranberries are antibacterial and are known to remove many different toxins from your body. Cranberries feature a rich profile of anti-inflammatory nutrients, provide immune and cardiovascular support, as well as promote digestive health. Consuming cranberry products has beenassociated with prevention of urinary tract infections (UTIs) for over 100 years.


Dandelions are considered a powerhouse food full of nutrients that are essential for anyone regularly eating processed foods. Dandelion root (taraxacum officinale) is known to act on the liver and pancreas bystraining and filtering toxins & wastes from the bloodstream and its beneficial effects on liver complaints have been well documented by both Asian practitioners and American physicians. They’re a rich source of minerals and provide a variety of phytonutrients. They’re super antioxidants that support cleansing of the digestive tract. Try adding dandelion leaves to your salad.


The fennel bulb is high in fiber may also be useful in preventing colon cancer. In addition to its fiber, fennel is a very good source of folate, a B vitamin that is necessary for the conversion of a dangerous molecule called homocysteine into other, benign molecules. The vitamin C found in fennel bulb is directly antimicrobial and is also needed for the proper function of the immune system.


When detoxifying your body, it’s essential to ensure toxins are eliminated properly. Ground flaxseeds provide a wonderful source of fibre that helps to bind and flush toxins from the intestinal tract. They’re also a great source of health promoting omega 3 oils. Try consuming two tablespoons of ground flaxseeds in lemon water every morning. University of Copenhagen researchers report that flax fiber suppresses appetite and helps support weight loss. Men should be cautious when consuming flax as the lignans are similar to the female hormone estrogen as can cause problems for some men.


Many detox diets list garlic as a crucial piece of the puzzle. The reason is that garlic boosts the immune system as well as helping out the liver. One good thing about garlic is that you can up your intake without having to worry if your body is going to get used to it or build up a resistance.Sulfur is found in high quantities in garlic — which makes it a good detox food and its antibiotic properties heal your body. Garlic is proven to be 100 times more effective than antibiotics and working in a fraction of the time.


Along side turmeric, ginger is one of the world’s most potent disease-fighting spices. Ginger spikes your metabolism, flushes out waste, is thought to help liver function, and has some astringent properties. Some detox diets ask you to chew on ginger root. You may also find that adding it to hot water makes the water taste better. Basically any way you can think of it get it into your system is going to be beneficial, especially if you’re suffering from a fatty liver caused by too much alcohol, or too many toxic foods and drinks.


Replace raisins with nutrient-dense Goji berries to boost your vitamin C and beta-carotene intake. Gram for gram, goji berries pack more vitamin C than oranges and more beta-carotene than carrots. Vitamin C can help remove waste from your body, while beta-carotene improves liver performance.


Grapefruits can prevent weight gain, treat diabetes, lower cholesterol, fight cancer, heal stomach ulcers, reduce gum disease and even keep stroke and metabolic syndrome at bay. Grapefruits can treat disease as well as pharmaceuticals without the side effects. The rich pink and red colors of grapefruit are due to lycopene, a carotenoid phytonutrient. Among the common dietary carotenoids, lycopene has the highest capacity to help fight oxygen free radicals, which are compounds that can damage cells. The big takeaway on grapefruit is that it gets your liver fired up and ready for action, while infusing the rest of your organs with nutrient-laden fruit juice.


Green tea is often thought of as a great addition to any detox program because of its high antioxidant value. It is the least processed tea and thus provides the most antioxidant polyphenols, notably a catechin called epigallocatechin-3-gallate (EGCG), which is believed to be responsible for most of the health benefits linked to green tea. According to 17 clinical trials, green tea is linked with significantly lower blood sugar.

24. HEMP

Hemp might just be one of nature’s most perfect foods since it is full of antioxidants like Vitamins E and C, as well as chlorophyll which is wonderful for cleansing the body from toxins of all kinds, including heavy metals. The soluble and insoluble fiber in hemp can also keep the digestive tract clean and therefore, reduce the toxic burden on other internal organs. Hemp could free us from oil, prevent deforestation, cure cancer and it’s environmentally friendly.

25. KALE

Kale is now recognized as providing comprehensive support for the body’s detoxification system. New research has shown that the ITCs made from kale’s glucosinolates can help regulate detox at a genetic level. This vegetable is so good for you that it is often recommended to patients that are following a doctor recommended diet when fighting kidney disease. It’s packed with so many antioxidants and has anti-inflammatory properties as well, not to mention all of the vitamins and minerals it contains. Leafy greens are likely the number one food you can eat to regularly help improve your health. They’re filled with fiber along with crucial vitamins, minerals, and plant-based phytochemicals that may help protect you from almost every disease known.


This is an herb that is used in Thailand and other parts of the world as a natural way to cleanse several organs at once. It not only helps the liver but also the kidneys, the bladder, and the entire digestive tract. Benefits of using it in your cooking, or drinking it as a tea include a better complexion, better circulation, and better digestion. It is most often used as a tea in the world of detoxing, and there are several recipes you can try until you find one that suits your tastes best.


This wonderful fruit stimulates the release of enzymes and helps convert toxins into a water-soluble form that can be easily excreted from the body. In addition, they contain high amounts of vitamin C, a vitamin needed by the body to make glutathione. Glutathione helps ensure that phase 2 liver detoxification keeps pace with phase 1, thereby reducing the likelihood of negative effects from environmental chemicals. Drinking lemon water, which is alkaline-forming, first thing in the morning will help to balance out the acidity of foods we’ve consumed. They also have an incredible effect in detoxing the liver. Fresh lemon juice contains more than 20 anti-cancer compounds and helps balance the body’s pH levels. Here are 45 uses for lemons that will blow your socks off.


Some liver cleanses out there call for olive oil mixed with fruit juice in order to trigger your liver to expunge its gallstones. But aside from that olive oil should be your go-to oil when you’re trying to detox the body. That’s because it has a lot of healthy properties, and makes for a better choice of fat than most of your other options. Just be sure not to cook with it at high heat. Use it as a salad dress to help things like dark leafy greens go down. Your best choice is always ice-pressed olive oil, but if you can find a very high quality cold-pressed olive oil, although not as nutritious, it will suffice provided the quality is high and not adulterated.


This ubiquitous kitchen staple is as healthy as it is tasty. It’s brimming with sulfur-containing amino acids, which efficiently detox the liver. Raw onions deliver the most health benefits. Even a small amount of “overpeeling” can result in unwanted loss of flavonoids. For example, a red onion can lose about 20% of its quercetin and almost 75% of its anthocyanins if it is “overpeeled”. Onions will soak up arsenic, cadmium, lead, mercury and tin in contaminated foods. The total polyphenol content of onion is not only higher than its fellow allium vegetables, garlic and leeks, but also higher than tomatoes, carrots, and red bell pepper. Onions have been shown to inhibit the activity of macrophages, specialized white blood cells that play a key role in our body’s immune defense system, and one of their defense activities involves the triggering of large-scale inflammatory responses.


Those pretty green leaves don’t just make your plate look great. Parsley boasts plenty of beta-carotene and vitamins A, C and K to protect your kidneys and bladder. Diuretic herbs such as parsley prevent problems such as kidney stones and bladder infections and keep our body’s plumbing running smoothly by causing it to produce more urine. They also relieve bloating during menstruation. The flavonoids in parsley–especially luteolin–have been shown to function as antioxidants that combine with highly reactive oxygen-containing molecules (called oxygen radicals) and help prevent oxygen-based damage to cells. In addition, extracts from parsley have been used in animal studies to help increase the antioxidant capacity of the blood.


This tropical delight contains bromelain, a digestive enzyme that helps cleanse your colon and improve digestion. Excessive inflammation, excessive coagulation of the blood, and certain types of tumor growth may all be reduced by bromelain. Two molecules isolated from an extract of crushed pineapple stems have even shown promise in fighting cancer growth.


Seaweed may be the most underrated vegetable in the Western world. Studies at McGill University in Montreal showed that seaweeds bind to radioactive waste in the body so it can be removed. Radioactive waste can find its way into the body through some medical tests or through food that has been grown where water or soil is contaminated. Seaweed also binds to heavy metals to help eliminate them from the body. In addition, it is a powerhouse of minerals and trace minerals. Seaweed extracts can help you lose weight, mostly body fat.


Sesame seeds’ phytosterols have beneficial effects which are so dramatic that they have been extracted from many foods and added to processed foods, such as “butter”-replacement spreads, which are then touted as cholesterol-lowering “foods.” But why settle for an imitation “butter” when Mother Nature’s nuts and seeds are a naturally rich source of phytosterols–and cardio-protective fiber, minerals and healthy fats as well? Sesame seeds contain minerals important in a number of antiinflammatory and antioxidant enzyme systems. Sesame representsone of the top 10 healthiest seeds on Earth.


Curcumin is the active ingredient in the spice turmeric, which gives it its yellow color. The rate at which your detox pathways function depends on your genes, your age, lifestyle and a good supply of nutrients involved in the detox process. Curcumin is used a lot in Ayurvedic Medicine to treat liver and digestive disorders. Turmeric has specifically been studied in relation to the positive effect that it has on the liver. As a high antioxidant spice, turmeric protects the body and prevents disease more effectively than drug based treatments and without the side effects.


Give your liver a big boost with cleansing action of watercress. If you’re into making smoothies for your detoxing this is a great one to blend up and drink down. This helps to release enzymes in the liver that clean it out and help rid it of toxic buildup. Eating watercress every day helps prevent breast cancer.


Wheatgrass restores alkalinity to the blood. The juice’s abundance of alkaline minerals helps reduce over-acidity in the blood and thus also Is a powerful detoxifier, and liver protector. It increases red blood-cell count and lowers blood pressure. It also cleanses the organs and gastrointestinal tract of debris. Wheatgrass stimulates the metabolism and the body’s enzyme systems by enriching the blood. It also aids in reducing blood pressure by dilating the blood pathways throughout the body. Pound for pound, wheatgrass is more than twenty times denser in nutrients than other choice vegetables. Nutritionally, wheatgrass is a complete food that contains 98 of the 102 earth elements.


Who says you need all the breading to make a great-tasting eggplant parmesan?

Cut the eggplant in thick slices, which makes for a delicious casserole with an Italian flair.

8 slices eggplant, cut in ¾ inch pieces
4 teaspoons olive oil
1 cup onions, chopped
½ teaspoon garlic, minced
1 cup mushrooms, sliced
15 oz. can tomatoes, chopped
1 ½ cup tomatoes, crushed
1 tablespoon coconut sugar
½ teaspoon oregano
½ teaspoon granulated onion
1 teaspoon sea salt
½ teaspoon pepper
½ cup ricotta cheese
1 cup mozzarella cheese, shredded
1 tablespoon parmesan cheese, shredded

Brush eggplant with 2 teaspoons olive oil, sprinkle with half salt and pepper, bake in pans at 350 degrees for 20 minutes or until eggplant softens, let cool.
Sautee onion, mushrooms and garlic in remaining oil. Add tomatoes, chopped and crushed. Also add remaining salt and pepper, oregano, granulated onion and sugar.
Place eggplant in 8” by 8” pan. Layer it if necessary. Place ricotta in small blobs on top of eggplant. Sprinkle with half of the mozzarella. Top with layer of tomato mixture.
Sprinkle with remaining cheese.
Bake at 375 degrees until lightly browned, about ½ hour.
Remove from oven and let cool slightly before serving.
Serves: 4

Total cooking time: 1 Hour

It was once thought that fat and cholesterol were the biggest dietary contributors of heart disease. But with today’s modern research, scientists are finding that sugar and carbs may actually be playing a bigger role in heart disease than fat and cholesterol. For example, Mark Hyman, M.D., cites several studies in his book, The Blood Sugar Solution:The UltraHealthy Program for Losing Weight, Preventing Disease, and Feeling Great Now!, that indicate high blood sugar is linked to heart disease.

So what foods are considered “heart healthy” these days?

Heart-healthy foods include foods on the Mediterranean diet: healthy fats like olive oil, olives, avocados, coconut oil, and nuts; salmon and other cold-water fatty fish; all vegetables and whole fruits (but not fruit juice which has a high natural sugar content); and whole grains like brown rice, quinoa, or oats in moderation.

Here is a delicious recipe for a heart-healthy day:

Turmeric Lentil Soup

High in fiber, lentils help regulate blood sugar which in turn helps to protect the heart from inflammation. Turmeric is anti-inflammatory and has been shown to lower cholesterol, while tomatoes are high in lycopene, an antioxidant that has been shown to reduce the risk of heart attacks.


  • 1½ cups lentils, rinsed and soaked for 2 hours
  • 2 tablespoons organic extra-virgin olive oil
  • 3 tablespoons water
  • ¼ cup onion, finely chopped
  • 1-inch piece of ginger, finely grated
  • 1-inch piece of turmeric, finely grated (or 1 tablespoon ground turmeric)
  • 2 teaspoons cumin seeds, crushed
  • ½ teaspoon coriander seeds, crushed
  • 2 garlic cloves, crushed
  • 1 box crushed tomatoes
  • 2½ cups low sodium vegetable broth
  • ¼ cup chopped parsley


Rinse and soak lentils for 2 hours, drain.

Heat the olive oil and water in a medium saucepan over medium heat. Add onions and cook until soft.

Add all herbs and spices except the parsley, and sauté.

Add the lentils and sauté a few minutes, until coated with the herb mixture.

Add the vegetable broth and tomatoes, and bring to a boil.

Reduce heat, cover, and simmer for 20 minutes. Garnish with chopped parsley.

Makes 4 servings

Your heart will thank you for this cardiovascular-boosting day of lunch or dinner. Eating a diet full of heart-healthy foods will help protect your heart, and may even reverse some elements of heart disease. Note: Consult your cardiologist before changing your diet if you are currently being treated for heart disease.

~ by: Heidi Hackler




2 cauliflowers
1 tbsp ghee or butter
2 red onions or 2 bunches of spring onions, finely chopped
4 large tomatoes, diced
3 large handfuls of fresh parsley, finely chopped
a large handful of fresh mint leaves, finely chopped
juice of 1 lemon
6 tbsp extra virgin olive oil
sea salt and black pepper

Chopped radishes, nuts or seeds such as almonds, pistachios or sunflower seeds (preferably ‘crispy’ activated) to garnish.

Remove the cauliflower leaves and the tough end of the stalk. Grate the cauliflower into rice-sized pieces using the slicing attachment of a food processor or the coarse side of a hand-held grater.

Steam the grated cauliflower in a saucepan, lid on, with a couple of tablespoons of water and the ghee or butter. Over a medium heat, it should take roughly 4 minutes for the cauliflower to cook (not too soft!). Check that there is enough water at the bottom of the pan so that the cauliflower doesn’t burn. Drain any excess water and tip the steamed cauliflower into a large serving bowl.

While the cauliflower cools, chop up the rest of the tabbouleh ingredients, then combine everything together. Taste for seasoning.

12 Reasons Why Sweet Potato Is So Good For You

This bright orange tuber is a superstar in the root vegetable world. It's featured all over health bloggers Instagrams, on the menus of healthy cafe's and restaurants. But why is it so good for you?

We did some digging and found these 12 great reasons to eat sweet potato:

1.  Helps To Keep Disease At Bay

Sweet potatoes are high in Vitamin B6. A vitamin which helps to reduce the chemical homocysteine in your body. High homocysteine levels have been linked to degenerative diseases including heart attacks.

2. They Are A Good Source of Vitamin C

That orange color isn't just for show! These brightly colored spuds are packed with vitamin C, offering support for your immune system, bones and teeth, digestion and blood cell formation. It also helps to accelerate wound healing and improves the appearance of your skin by producing collagen.

3.  Supports Your Bones

It's not something we'd typically assume, but sweet potatoes contain small amounts of Vitamin D. A nutrient that helps to build healthy bones, heart, nerves, skin, and teeth, as well as support the thyroid gland. 100g of sweet potato also contains 33mg of calcium, a critical component of a healthy skeletal system!


4.  Boosts Your Energy

A source of slow-releasing carbohydrates, sweet potatoes provide us with sustained energy. But they also contain iron! You may be aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.

5.  De-Stress With These Sweet Spuds

A good source of magnesium, sweet potatoes can help you to relax and de-stress. It's also necessary for healthy artery, blood, bone, heart, muscle, and nerve function. Yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral!

6.  Supports Your Heart And Kidneys

This tuber contains potassium, an essential electrolyte that helps to regulate your heartbeat and nerve signaling, whilst supporting healthy blood pressure. Potassium also helps to relax muscle contractions, reduce swelling, and protect and control the activity of your kidneys.

7. They Won't Spike Your Blood Sugar

Unlike refined carbohydrates such as white bread, pasta, candy and other sweets. Sweet potatoes are low on the glycemic index, slowly releasing their natural sugars into the blood stream. So you won't go on a sugar-induced rollercoaster. This helps to ensure a balanced and regular source of energy for the body, reducing fatigue during the day and excessive hunger pangs.

8. They're Loaded With Antioxidants

That rich orange color is a sign that they're high in carotenoids, a type of antioxidant, that are the precursors to vitamin A in your body. Vitamin A is essential for healthy eyes, a boosted immunity, and protects you against the effects of aging. They're also powerful antioxidants that help ward off cancer! Studies at Harvard Universityof more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet. Another study of women who had completed treatment for early-stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence. So impressive!

9.  You Can Eat Them In Many Ways

They're one of the simplest foods to cook and incredibly versatile. You can roast them, puree them, steam, bake or grill them. Add them to stews, soups, salads, and even desserts! Regardless of how you have them, add a little fat/oil to get the most nutrients.

10. They're Anti-Inflammatory

Anthocyanin and other color-related pigments in sweet potato are equally valuable for their anti-inflammatory health benefits.

11. They Support Healthy Wound Healing

The plant nutrients in sweet potato impact fibrinogen in the body. Fibrinogen is one of the key glycoproteins in the body that is required for successful blood clotting. With the help of a coagulation factor called thrombin, fibrinogen gets converted into fibrin during the blood clotting process. Balanced amounts of fibrinogen, thrombin and fibrin are a key part of the body's health and its ability to close off wounds and stop loss of blood!

12. Spuds With Anti-Bacterial Properties!

In sweet potatoes, researchers have long been aware of one group of resin glycosides called batatins (including batatin I and batatin II). But only recently have researchers discovered a related group of glycosides in sweet potato called batatosides (including batatodide III, batatoside IV, and batatoside V). In lab studies, most of these sweet potato glycosides have been shown to have antibacterial and antifungal properties. Cool, right?! We're excited to see what else this line of research discovers about this impressive yet humble root vegetable!

Did you know about these benefits of sweet potato? There's always so much to learn when it comes to nutrition and the health benefits of what you eat. Fresh, wholesome food continues to amaze us!

Corn fritters are dime-a-dozen. For a good reason! They are super simple, versatile (breakfast for dinner anyone?), they are colorful, vegetarian, free from gluten and super filling when paired with a beautiful salad.

To stay a little different from the rest, because we like to mix things up, we've added some extra veg along with lemongrass and fresh chili for a Thai-inspired taste bud tantalizer!

Makes 8-10 Fritters & the salad will feed 4


  • 1 cup corn kernels (1 cooked sweet corn, kernels removed)
  • 1 zucchini grated
  • ½ cup almond meal or another GF flour  (brown rice or quinoa flour works well)
  • 1 tsp freshly grated ginger
  • 1/2 long red chili, seeds removed, finely chopped
  • 1 stalk of lemongrass, finely chopped or 1 tsp lemongrass paste
  • 1 tsp baking powder
  • ¼ cup coconut milk
  • 1 egg
  • handful of cilantro, roughly chopped
  • coconut oil for cooking


  1. In a bowl combine the flour, corn, zucchini, ginger, chili, lemongrass, baking powder, coconut milk, egg, and cilantro. Mix well.
  2. Heat a frypan to high heat and add a little coconut oil. Using a spoon, scoop about ¼ cup of the mixture for 1 fritter into the frypan, apply a little pressure with the back of the spatula to flatten the fritter. Cook on each side for 1-2 minutes or until golden brown and cooked through.
  3. Remove and set aside on a plate, repeating until all fritters are cooked.


  • 1 cup kale, finely shredded
  • 1 green apple, finely sliced
  • ½ cup shredded coconut
  • ¼ red cabbage, finely shredded
  • 1 cup mint, roughly chopped


  • 1 tbsp tahini
  • juice of 1 lime
  • 1 tbsp olive oil


  1. Combine all slaw ingredients in a large salad bowl.
  2. In a small bowl, mix together dressing ingredients and pour over the slaw. Mix well to coat.
  3. Serve alongside your fritters with a fresh squeeze of lime.


Fill your plate with tasty and healthy foods from the main food groups, and cut back on less healthy foods and drinks

Cutting back on sugar

Sugar adds extra calories to food that we don't need. Because it doesn't fill us up, it's easy to have too much of it, and that can make us put on weight. It also has a small effect on raising cholesterol levels and blood pressure. While the natural sugars already present in foods aren't a problem, there can be a lot of extra sugar added to foods and drinks.

What can you do to cut down on added sugars?  First look at:

  • What you drink - water is the best drink and it's free. Your taste buds might need a bit of re-educating if you're used to only drinking sweet drinks, but they do get used to the change.  For something a bit more exciting than tap water, you could try bubbly water and add some hints of flavour eg. lemon or lime slices, mint leaves, or chopped up fruit.
  • The extra foods you eat that are high in added sugar eg. cakes, biscuits, sweet bakery items, lollies, and muffins. Try cutting back on these and replacing them with healthier options like fruit, yoghurt, nuts, or check out our recipes for healthier baked options.
  • The everyday foods you eat - check the sugar content on food labels, and choose options with less sugar in them.

Sugar that is naturally present in whole fruit, plain milk and plain yoghurt is not a problem, and these are still healthy foods to eat.

Cutting back on salt

Most of us eat far too much salt – in fact, one and a half times the recommended maximum intake. Back in hunter-gatherer days, salt wasn’t added to food. Enough salt was obtained from the small amounts naturally occurring in foods, and still would be today. It is in the last few thousand years that use of salt has increased, driven by the need to preserve food.  Over this time, our tastebuds have become used to being inundated with salty flavours. The good news is that it doesn’t take long for our tastebuds to get used to less, and to like less salty foods again.

So try taking a lighter hand to the salt shaker, or better still, ditch the salt altogether. Even more importantly, check food labels for the salt content (salt is listed as sodium on labels), and go for lower sodium options.

Three tips to ditch the salt:

  1. Read food labels and choose lower sodium options – three-quarters of the salt we eat is from processed foods
  2. Eat less of foods that are high in salt or sodium
  3. Use herbs and spices for flavour instead of salt

Using herbs and spices:

  • Beef tastes great panfried with a choice of mustard powder, sage, thyme, rosemary, garlic, curry powder, bay leaf, or nutmeg
  • Lamb roasts well with garlic, curry powder, oregano, thyme, rosemary, or served with mint jelly
  • Chicken tastes fantastic pan- or stir-fried with a choice of lemon or lime, garlic, ginger, rosemary, paprika, parsley, sage, thyme, marjoram, basil or tarragon
  • Fish works perfectly baked, steamed or panfried with bay leaf, curry powder, mustard, lemon, paprika, dill, lemongrass or ginger
  • Pork can be braised or stewed with onion, sage, thyme, oregano, black pepper or served with applesauce
  • Scrambled eggs get extra flavour from chopped chives, parsley or black pepper
  • Potato gets a fresh twist from onion, garlic, parsley, dill, chives or a sprinkle of paprika
  • Stir fry veges get an Asian touch with onion, garlic, fresh ginger, chilli, and sesame oil or sesame seeds
  • Cabbage stirfries well with caraway seeds and allspice; or lime juice,and fresh coriander

Cutting back on saturated and trans fats

The healthy fats are unsaturated fats found in higher amounts in plant foods like nuts, seeds, plant oils, and avocado, as well as in oily fish.  Eating these in place of animal fats is one part of a heart healthy way of eating that improves cholesterol levels and reduces risk of heart disease.

It can be harder to know how to cut back on trans fats as they are not listed on food labels. However, they are often found in foods that we recommend cutting back on anyway such as pastry products and creamy style pasta dishes, as well as popcorn, doughnuts and take away style fish products,

Did you know that fresh juicing can be one of the best ways to keep your organs healthy? You’ll find that there are many awesome fruits and veggies that will do wonders for your body, and drinking them in a colourful juice is a great way to enjoy your raw food intake.

Here are some of the best fruits and veggies to juice for your organ health:

Carrots — Carrots are amazing for your skin (the largest organ in the human body), as the beta-carotene will help to prevent sun damage. Plus, carrots are excellent for your eye health, so it’s worth adding a few more to your juices!

Avocados –– These fatty fruits are amazing for reproductive organ health, but they also help to improve digestion and balance your metabolism. Adding them into a lemonade makes it thick and creamy, as well as filling. It’s the perfect drink to fight cravings!

Ginger –– Want to make your juice tangy and tart? Add a bit of ginger into the juicer, and see how much better your stomach feels once you’ve finished the cup! Ginger is one of the best things to give an upset stomach, and it can speed up digestion, deal with stomach acid, and cure nausea.

Celery –– For your bones, it doesn’t get much better than celery! The crunchy green sticks are loaded with silicon, which gives your bones strength. Plus all the fibre in celery helps to clean out your stomach, detoxify your body, and aid in the elimination of wastes.

Apples –– An apple a day keeps the doctor away, but how about three or four? Apples are loaded with a type hunger-fighting fibre named pectin, which actually helps to promote weight loss while detoxifying your body. Green apples can stop your hunger pangs with their smell alone!

Beets –– There are few veggies as powerful for your organ health as purple beets. They’re loaded with flavonoids and other powerful antioxidants, which will flush out your body, heal your liver, and promote healthy kidney function. Purple juice is the way to go!

Citrus –– Lemons and oranges are both loaded with Vitamin C, which is one of the most powerful antioxidants on the planet. Not only will it deal with toxins, but you can boost your immune system as well. Add grapefruit to the mix, and you’ve got a metabolism-boosting, calorie-burning drink!

Tomatoes –– Men should drink more tomato juice, both for the high fibre content and the high dosage of lycopene it contains. Lycopene is an important antioxidant that plays a huge role in prostate health.

Parsley — There are few better sources of chlorophyll, which can aid digestive problems, detoxify your body of carcinogens, help your body to absorb calcium and other minerals, and even give your immune system a boost.

These are just a few of the veggies and fruits you add into your fresh juices, and yet they’re loaded with SO MANY benefits! You can easily see why fresh juicing is one of the best ways to give your body a healthy nutrient boost.


I’m hungry… what should I eat? Low fat? Low sodium? Low carb? High protein?

When did eating get so complicated?

It hasn’t always been like this. We ate in-season food from our local area and we cooked the recipes our mothers or grandmothers taught us to make. We didn’t calculate the number of calories we ate, or grams of carbs or fat. We ate real food and we enjoyed it.

What Went Wrong With Nutrition?

As a society, we’re arguably better fed than we have ever been, but are we better nourished? There are many new theories that say no – we have an abundance of food but we are starving on a cellular level. I’ve spent the last 14 years totally consumed by nutritional research, trying to figure out what went wrong and how to fix the problem, and I have a few theories.

It’s difficult to pinpoint an exact place in history where our diet and our idea of healthy eating got off track, but if you really want to know, I’d say everything went wrong when the government started to tell us what to eat.

You see, the nutritional sciences are full of inaccuracies. It’s very hard to use the current scientific method to study the effects of a diet on a population. You can’t use a placebo-controlled double-blind study (like they do with drugs), because you can’t create a placebo food. Most dietary studies are simply weak, they use a small group of people and they rely on their memory for their data.

What did you eat for lunch last Wednesday? Do you remember? Now try to remember everything you ate last month and you get an idea of some of the inaccuracies found in the nutritional sciences.

Instead of eating whole, unprocessed food, and listening to what our body wants (our gut instinct), we now decide rationally what we should and shouldn’t eat. We’ve learned to ignore our own instincts for rationality.

But our instincts are right. Well, in general. With one exception (more on that in a minute), we can trust our cravings.

Craving salt? That’s because your body wants more salt – add some healthy sea salt to unprocessed food and you’ll feel less anxious and have more energy.

Craving fat? Your body may be deficient in essential fats or fat-soluble vitamins. Roast some root veggies or steam some broccoli and add grass-fed butter or extra virgin olive oil and help your body absorb some additional Vitamin A or K.

Craving sugar and sweets? Well, that’s the craving you can’t always trust. A sugar craving is usually due to an imbalance in your gut bacteria or a sign of a blood sugar crash. Rebalance your gut bacteria and you’ll find your sugar cravings will go down dramatically.


(otherwise known as “How we ate 100 years ago”):

  1. Eat a diet that makes you feel healthy, vibrant and full of energy all day. For some this might be a high protein diet or a raw food diet… or a balance somewhere in between. You know you’re eating well when you feel vibrant all day and sleep well at night.
  2. Eat whole, unprocessed food, preferably in season. This includes unprocessed meats, fats, grains, raw and cooked fruits and vegetables.
  3. Consume foods that are high in vitality every day, like fruit and vegetables, raw nuts and seeds, and naturally fermented foods.
  4. Take time to prepare and enjoy your food every day!

A balanced, healthy diet doesn’t come from a chart or book, and yours won’t be the same as that of your neighbor or your partner. Your healthy diet will be a unique balance of whole, unprocessed food, including healthy fats, sea salt, and natural sugars. Eat more REAL food and enjoy every bite!

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Servings: People
  1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onions, season with salt and pepper and cook, stirring often until the onions are soft and browned, about 8 minutes.
  2. Season the chicken with salt and pepper and add to the skillet, cooking for 2 minutes on each side. Stir in the vinegar and cook until evaporated. Add the remaining ingredients, stir well to combine, bring to a simmer, cover, reduce the heat, and cook until the chicken is firm and no longer pink, about 20 minutes.
  3. Remove the chicken from the skillet, discard the bay leaf, and reduce the sauce over medium heat until thick. Pour over the chicken and serve.



 1 can chickpeas

1/4cupolive oil

1Tbsharissa paste

8 caraway seeds

salt and freshly ground black pepper to taste

1Tbsfreshly squeezed lemon juice


 Drain the chickpeas and pulp them to a fine paste in a pestle and mortar or blender. Add half the olive oil and the harissa paste.Grind the caraway seeds with some salt and pepper into a fine dust, and then add to the chickpea paste. Now add the lemon juice and remaining olive oil. Mix thoroughly and serve.

Tip: For a more authentic taste, substitute 1 Tbsp ground cumin for the harissa. You can even add a little sugar to help sweeten the Mediterranean flavours.

If you want to play around with something other than chickpeas, try this recipe with various types of canned beans or canned or soaked lentils. I usually have hummus on toast or crackers, or use it as a dip for carrot and cucumber sticks.