Archives: Recipes

Going Wheat And Gluten Free

A gluten-free diet consists of avoiding foods that contain the protein gluten, such as wheat, rye, and barley, among other things. The majority of studies on gluten-free diets have been...

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Gluten Free Baking

Many people have said to me over the years that they have tried to bake gluten free, only to discover that the results were less than satisfactory. They ended up...

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Vegetables In Coconut Cream

Sweet corn makes an excellent addition to your diet, and so tasty with other vegetables and cooked in coconut cream. This is a real blend of different flavours which will...

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Vegetable Frittata

What a tasty dish, so easy to make too. You can make it ahead and enjoy this at a picnic. It also makes a quick and healthy small meal or...

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Vegetarian Burgers

Are you a committed vegan or vegetarian? We congratulate on taking this step towards good health. Many of our patients are vegetarian, but many are meat eaters as well. I'm...

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Chickpea And Millet Patties

Do you like millet? Some call it birdseed.  Are you trying to eat less meat? The I highly recommend you need to try this recipe, a very tasty dish and...

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Baked Avocados

Do you eat avocados? They are a fantastic food to eat, and belong in the top ten healthiest foods, along with blueberries, kiwifruit, apple, etc. Did you know you can...

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Rolled Oat Coconut Squares

Rolled oat-coconut squares are a much better alternative to the commercial muesli bars which contain all manner of ingredients you would rather not have in there, such as sugar, cheap...

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Banana Milk Devine

Banana Milk Divine is an excellent drink to make and is suitable for those who are not allergic to bananas. This fruit can be a problem if you have food...

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Almond Cashew Butter

Now here's a beauty, you will love the nutty taste of this spread and a welcome change to peanut butter. Peanuts are highly allergenic for some folk, and peanut butter...

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Creamed Coconut Powerballs

These are an instant energy blast that be made in 5-10 minutes. You will find the adults and children alike will absolutely love this delicious treat. I found that I...

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Healthy Oat Cereal

Whilst you can buy the boxed and ready-made cereals, you can also make your own. That way you have control of the nuts and seeds you like to eat. Avoid...

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High Fibre Cereal

A high fibre diet affects most parts of your digestive system. It increases the amount of time you chew which results in increased salivary and gastric juice flow. This decreases...

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Quinoa Stuffed Capsicums

Here is a great recipe for those who are looking for an anti-oxidant rich meal. I love capsicums (bell peppers or also known as red peppers) because they taste so...

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Quinoa Breakfast

A Quinoa Breakfast is different, and unlike any breakfast you will have had previously. Do try it, you may even end up liking it! The recipe makes one large serving,...

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Why Juicing?

After having worked with many patients I am absolutely convinced that juicing can be one of the most successful nutritional options, it can give a person a radiant, energetic life,...

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Juice Recipes

Why not add a healthy green drink each day as part of your internal cleansing regime? This is just another way to incorporate fresh fruit & vegetables into your diet....

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Juicing

Some who are reading this page may have never juiced before, others may have tried it in the past and not continued on, and yet others juice daily. If you...

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Green Beans With Garlic Butter Sauce

Do you eat frozen beans? Try fresh beans, much tastier and better for your health. Green beans are a very healthy vegetable, and this dish is a welcome change from...

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Roasted Brussels Sprouts

Why do people avoid Brussels sprouts? I think it is the odour that makes them unpalatable for some. The odour is of no concern to me, if you like sauerkraut...

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Baked Parmesan Tomatoes

Now here is a very tasty gluten-free offering. A sprinkle of Parmesan cheese and a drizzle of olive oil transform tomatoes into the perfect side dish. Or just try sandwiching...

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Gluten Free Rice Custard

My kids just love this recipe, we have made it many times at home on a Sunday evening, and it always goes down a treat. There is something really satisfying...

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Gluten Free Recipes

Many people I've seen in my clinic say that they feel better for being gluten free, little do they know that they are most probably still consuming wheat though in...

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Eric's Muesli

The advantage of coming to our website is that you will find my own personal favourite recipes, and this would have to be one of them. Of course you can...

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Healthy Snacks And Treats

Everyone likes snacks or treats, and we always get asked: "What do you recommend I eat when I get a snack attack?" It is for those people we created this...

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The Cooked Breakfast

A cooked breakfast will set you up for the day, it is a great foundation. It's up to you what you eat for breakfast, but many will agree that eggs,...

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Bircher Muesli

Do you have sudden food cravings? I am sure you do, we all like a nice tasty snack from time to time. Try this one, great for breakfast, or as...

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Buckwheat Pancakes With Blueberries And Maple Syrup

Have you ever tried to make buckwheat pancakes? They are so satisfying and good for you too. Some may consider pancakes too much effort to make and go for those...

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Slow Cooker

Have you got a slow cooker yet? Slow cooking has many benefits for the person who likes to prepare tasty and healthy meals. It allows you to prepare meals that...

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Lamb Shank And Barley Winter Broth

One of the nicest meats to cook slowly is lamb, it tastes great when cooked very slowly with vegetables like celery, carrot leek. It is always best to brown the...

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Smoothie In A Blender

Smoothies are a practical and easy method for increasing your consumption of fibre, fruit, and vegetables. You need a decent blender that is strong enough to constantly turn fresh and...

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Cream Of Avocado Soup

Avocados just happen to be one of the healthiest fruits in the world. You may be interested in my comprehensive article all about the avocado. Did you know you can...

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Peanut Butter Recipe

It is incredible how many patients we see, and how many health-care practitioners that I speak with who avoid peanut butter, stating that is is "too allergy forming" and an...

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Green Smoothie

The green smoothie is considered one of the healthiest of beverages, especially when consumed daily. Here is a SUPER green smoothie packed with nutrition and goodness. This delicious smoothie is...

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The NO-Flour NO-Gluten Kiwi Cake

I love kiwifruit, I believe they are simply called 'kiwi' in America. We sure have plenty of them growing in New Zealand as they thrive in our Antipodean climate.  They...

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Chickpeas and Chicken

This tasty dish uses detox foods along with chicken to create a most satisfying meal in a pot. It is good for your liver and tastes great too! I can...

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Vegetarian Stir Fry

Not sure what to have for dinner? This dish is a knock-out mixture of textures, flavours, colours and healthy nutrients. It is so easy and quick to make as well....

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Pasta Sauce with Eggplant, Red Capsicum and Currants

Eggplants are an excellent choice as a vegetable. They are nutrient rich and taste superb roasted up. A good tip is to cut them into 12 millimetre (about half an...

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Cauliflower and Lentil Curry

Curry is a fantastic detox food, as turmeric helps to avoid problems with intermediate toxic chemicals while cumin helps to stimulate the enzymes involved with your pancreas.  Do you eat...

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Eggplant Sambal

Eggplant, aubergine or brinjal- no matter what you call them, they have to be one of the most beautiful looking vegetables. Usually ovoid in shape, with their purple-black, shiny skin...

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Tofu and Spinach Pie

These little spinach pies are one of my favourite recipes, especially if we are entertaining friends or family. They are a great lunchbox filler and so healthy to. Try them,...

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Vegetarian Lasagna

Aside from being cheesy (of course), this vegetarian lasagne is stuffed with vegetables and spinach, and served with a basic tomato sauce. It is likely that this lasagne will persuade...

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Baked Fresh Fish

Here's a dish I like to make regularly at home, fresh baked fish. It is particularly nice after a day fishing, or maybe I've just bought a big fresh fish...

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Baked Salmon

Baked Salmon combines well with the Baked Avocados as an entree, the Green Bean Salad, or the Vegetarian Stir Fry with Broccoli with Nuts. Alternatively, for a quick and easy dinner after work, roast some...

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Pumpkin and Sweet Potato Frittata

Frittata is an egg-based Italian dish similar to an omelette or crustless quiche or scrambled eggs, enriched with additional ingredients such as meats, cheeses, or vegetables. The word frittata is...

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Chicken, Corn and Leek Pie

Chicken, leek and corn pie is a very tasty dish. This recipe is special because it’s just so easy, and it also looks pretty special so it’s a good one...

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Meat and Vegetable Pie

Now here is an economical, unusual and very tasty dish. Tracee and I first started to make this dish about thirty years ago now. It is a recipe from one...

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Chickpea Moussaka

When we used to lived in Brisbane, (Australia) we went to the Greek Festival every year.  And every year we treated ourselves to a slice of real Greek Moussaka.  It’s...

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Vegetable and Dumpling Casserole

Do you like vegetables? They are probably the best fresh foods you could possibly eat to boost your health. And what better way to eat them than this tasty dish...

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Lentil Burgers

Are you looking for a high protein meatless snack? Look no further, these lentil rissoles will do the trick, they taste great and are very filling. Our boys love these...

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Maranui Fritters on Puy Lentils

Have you ever tried Puy lentils? You can buy these at good health food shops, and they taste very nice. Now here’s an awesome recipe. It will take time to...

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Steak and Salad

Are you a meat eater or a vegetarian? Ultimately it’s up to you to decide on what type of diet suits you best. Some people I see in my clinic...

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Vegetarian Kebabs Marinated

Vegetarian Kebabs taste great and I make this recipe over the summer months of January and February where  I live in New Zealand, its when I can pick plenty of...

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Quinoa Tabouleh

Quinoa is a protein-packed grain grown in South America.  It can be cooked the same way as rice – boiled in water.  Use 2 cups of water for one cup...

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Quinoa Sushi

Only make sushi with rice? Think again. When I first made this sushi everybody was a bit dubious about the taste and texture, but I've made it many more times...

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Cucumber, Orange and Wild Rice Salad

Wild rice is a nutty flavoured type of grass seed, it is black in colour and is best cooked in tiny amounts (it is expensive!) or mixed in with brown...

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Tomato and Vinegar Salad

A darn-good summer salad, especially good when you have plenty of tomatoes and cucumbers growing. Use the freshest produce as always, and make sure you use a good quality malt...

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Red Cabbage and Feta Salad

Red Cabbage and Feta Salad is a colourful and tasty addition to the summer table. Nice with a protein dish and another salad. Red cabbage is a very healthy salad...

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Green Bean Salad

Green Bean Salad is a favourite salad we eat, particularly durning the warmer months when the beans are growing well. Beans taste very sweet when you pick them and for...

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Chickpea Salad

Chickpea salad is one of those typical summer salads you would make to accompany a few other salads and a protein of choice, like chicken, fish or a barbeque. It...

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Vegetables with Millet and Chickpeas

Here is a good recipe for those who want a high protein meal yet without consuming meat. Chickpeas taste great and contain an amazing amount of fibre as well. These...

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Eric’s Salad Dressings

Salad dressings can be easily made at home, who buy that bottled salad dressings from your supermarket. Most contain plain white sugar or even worse – aspartame, the artificial sugar....

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Black Bean And Orange Salad

Now here’s something completely different and I know what you are thinking – how on earth can this combination taste any good? Well, it does. I love the orange and...

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Bean Salad

I adore salads for lunch, and this is a real nice one! You can vary the ingredients to suit. I like to cook my own beans, rather than use the...

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Roasted Pumpkin and Sweet Potato Salad

Do you eat pumpkin and sweet potato? We call sweet potato kumara in NZ.  You will love the taste and beautiful colours of this special salad. What another tasty dish...

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Roasted Rocket and Beetroot Salad

A delicious summer salad recipe. You can add many different ingredients in these types of salads, like nasturtium or borage flowers, little pieces of parmesan cheese and even topped with...

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Roasted Beetroot Salad

Do you eat beetroots? Forget that canned stuff, eat real beetroots. What a tasty beetroot dish – and good for your liver too. I love beetroots and use the tops in...

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Couscous and Eggplant Salad

Have you ever tried eggplant?  What a beautiful vegetable, it would rank as probably the most colourful of vegetables and particularly healthy as well. I have not eaten much eggplant...

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Salads

A salad is any of a wide variety of dishes including vegetable salads; salads of pasta, legumes, eggs, or grains; mixed salads incorporating meat, poultry, or seafood; and fruit salads....

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Tiger’s Milk Protein Drink

Tigers Milk is an excellent tonic. It supplies protein, essential fatty acids as well as calcium, iron and B vitamins. When I was very active in my 20’s and 30’s...

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Asparagus and Mushroom Bruschetta

Bruschetta is a hearty appetiser from central Italy whose origin dates to at least the 15th century. This dish is a mysterious yet interesting item in the gourmet food world,...

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Cashew Patties

Although cashews may be labeled as raw, they are never completely raw since heat is a necessity during the shelling and cleaning process. Raw cashews may be difficult to find,...

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Chickpea and Vegetable Pate

Chickpea vegetable pate is a very healthy as well as versatile recipe. I never used to enjoy pate because I always associated pate with liver or animal organ meats, but...

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Tomato, Olive and Lentil Pate

Pate is a healthy snack food, and this recipe tastes just great and is a great match with many different types of foods. This spread is a great source of...

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Gomashio

Gomashio is a simple yet wonderful Japanese condiment. Warning, it is very addictive and satisfying, use it as a topping for any recipe or in place of salt on cooked...

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Healthy Mayonnaise

Making your own mayonnaise makes sense, because with commercial preparations you have no control over the ingredients and you will be clueless as to what is really in your product...

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Hummus

Once you make your own hummus, you'll be a lot less inclined to buy the stuff in supermarkets. Be sure to soak and cook your chickpeas, rather than using the...

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Sesame Chews

Sesame chews are a favourite with many people. You often find these little snack bars at the Asian grocery stores. Kids just adore them, and you will never make enough...

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Healthy Nut Mix

Healthy Nut Mix is what a lot of people are familiar with. Try to stay away from peanuts in commercial "scroggin" or nut & dried fruit blends. It is best...

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Healthy Pancake Recipe

Pancakes can be a really healthy snack, particularly if you avoid using white flour, sugar, cow’s milk and similar refined ingredients. The following recipe is delicious when served warm with...

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Puffed Brown Rice or Millet Snacks

Kids love snacks, and so do adults. I don’t mind if my kids have a snack – as long as it is healthy. Here’s a quick, easy and healthy snack....

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Fruit And Sesame Seed Balls

Fruit balls are a bit like Carob Bobs, but I would recommend these more for those with sluggish bowels or in need of a sweeter treat. The possibilities here are...

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Carob Bobbs

Carob Bobbs are a nice little "no chocolate" treat which makes a perfect lunch box addition for a child or adult. The combination of almonds, coconut, honey and carob powder...

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Gluten Free Fruit Cake

This cake tastes wonderful and is 100 percent gluten free. It will keep just like any other fruit cake, and the flavour develops further after 2 days.  Before decorating or...

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Gluten Free Chocolate Cake

This German chocolate cake recipe is 100 percent gluten-free and wheat-free. Who doesn’t like a nice piece of delicious chocolate cake? You have come to the right place if you’re...

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Gluten Free Choc Chip Cookies

What person does not like chocolate chip cookies? Here is an easy to follow gluten-free cookie recipe for gluten-free and wheat-free chocolate chip cookies which is simple to make at...

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Gluten Free Side Dishes

Are you interested in making tasty gluten-free side dishes? OK, conventional pasta is off limits. But who cares, there are so many different side-dish options that your choices are vast...

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Gluten Free Bread Recipe And Pizza Bases

You'll find this page to be most informative if you are new to going gluten free, even if you are experienced at GF baking there is bound to be some...

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Gluten Free Lemon Yogurt Bread

Who said that gluten free bread had to taste awful and have the texture of a brick? This bread recipe was given to me by a strictly gluten-free patient who...

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Sugar-Free Strawberry Yogurt Jelly

Absolute bliss! A really tasty and sweet desert, and if you haven’t tried home made strawberry yogurt, you are really missing out. This recipe was kindly given to us by...

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Breakfast Recipe Ideas

Breakfast is the first meal of the day, typically consumed in the morning. The word is a compound of “break” and “fast”, referring to the conclusion of fasting since the previous day’s...

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Detox Beverage Ideas

Are you looking for different drinks while on a detox cleanse? On this page you will find several different drinks, each with their own specific set of actions and tastes....

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Indian Chai Tea

Who doesn't love Chai tea, especially the original Indian chai, the way it is made in India. If you want an authentic Indian chai tea then try this recipe, and...

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Beverages

“You must drink eight glasses of water a day” you will have heard all your life. Healthy diet and nutrition as well as exercise is the key to good health,...

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Sour Dough Bread

Sourdough bread has more vitamins, minerals, and antioxidants than other types of bread. It also includes less phytate, making it easier for your body to absorb the nutrients it contains...

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Blueberry and Walnut Muffins

Blueberry and walnut muffins are my favourite muffins. Here is a good recipe which includes spelt flour and oatmeal, and I find this a good combination for those with high...

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Banana and Mango Muffins

Banana and mango muffins taste fantastic, and are a nice variation to just plain banana muffins. Especially good if you can get a few cheap ripe (or near over-ripe) muffins...

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Banana and Wheatgerm Muffins

Banana and wheat germ muffins are a great variation of the standard banana muffins. Adding wheat germ give these muffins a nicer taste, and although wheatgerm contains an appreciable amount...

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Banana Muffins

Banana muffins are a favourite with many children in particular, but enjoyed equally by adults. Good for school lunch boxes! This recipe involves rice flour instead of plain white flour....

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Feijoa Cupcakes

Feijoas make beautifully moist cakes and loaves.  Try these cupcakes, they are so good for children's party treats. You will find that at different times of the year, certain fruits...

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Feijoa Pie

Feijoa is a fruit that pairs nicely with a wide variety of different dishes; when combined with ginger, it creates a really divine combination. They also go well with pork,...

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Feijoa and Walnut Cake

If you know me, you'll know I live in New Zealand. NZ is synonymous with kiwi (kiwifruit) and feijoas.  The best time to enjoy these delicious fruit is autumn (fall)....

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Sugar Free Christmas Cake

Who doesn't like Christmas cake! Here is a sugar-free Christmas cake recipe that actually tastes nice. If you want the ultimate cake (but unfortunately not sugar-free) then add a thin...

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Pumpkin Scones

Try these scones, be sure to use fresh pumpkin. A great family recipe. These pumpkin scones are best served warm with a little unsalted butter smeared across the top.

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Sesame Biscuits

Sesame biscuits are delicious and very easy to make. Sure, you can buy the commercial sesame biscuits, but you will find that they have often been made with cheap commercial...

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Green Bean and Mushroom Stir Fry

Green beans are such a healthy vegetable, full of iron, magnesium and many other minerals. They are a tasty summer treat as well and are great cooked only for a...

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Chinese Style Cabbage

Stir fried dishes have a big advantage in that they are cooked quickly, locking in the nutrients, and the vegetables are only cooked partially, virtually steamed. Out of all the...

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Thai Style Beef and Vegetables

What is there not to love about a good Thai dish, isn't Thai food just great? The flavours and freshness make it a hard to resist quick meal. This meal...

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Chicken Stir Fry

Have you tried a chicken stir fry recipe yet? If you haven't bought one yet, make sure you get a good carbon steel wok, and please keep away from those...

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Chop Suey

Chop Suey literally means “assorted pieces” in Chinese.) This dish is one of my favourite Chinese meals, is a dish consisting of meats often chicken, fish, beef, shrimp (aka: prawns)...

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Soba Noodle Soup

The great thing about Soba Noodle Soup is that you can keep all the necessary ingredients on hand at all times (garlic, ginger, mushrooms, soba noodles, etc) then add whatever...

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Leek, Lime and Coconut Soup

This soup is just lovely, the combination of flavours is incredible. The Thai flavours of lime and coconut totally transform this classic leek and potato soup. And it can be...

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Pea and Ham Soup

Eric’s much loved Dutch mother, Vera, passed away in 2009. Vera was a prolific cook and enjoyed making many traditional Dutch recipes for her large family, and meals like pea...

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Pumpkin Soup

Pumpkin soup is a very satisfying soup. It can be a great meal in the cooler months, especially when served with fresh crusty bread and butter!

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Fresh and Healthy Salads

A salad is any of a wide variety of dishes including vegetable salads; salads of pasta, legumes, eggs, or grains; mixed salads incorporating meat, poultry, or seafood; and fruit salads....

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Asian Cooking

Asian dishes are as delightful to eat as they are healthy, and most all ingredients are available at any large supermarket or grocery store. Visit your local Asian store to...

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