Healthy on board

New logo guys!❤️❤️❤️

When the motivation to cook fades, simplicity becomes the guiding principle. Opting for a salad adorned with an array of crisp veggies, paired effortlessly with a succulent grilled protein, embodies both ease and nutrition. The process transcends the laborious steps of culinary creation, instead embracing the beauty of assembly. Vibrant greens, sliced tomatoes, crunchy cucumbers, and colourful bell peppers mingle harmoniously, offering a visual feast and a variety of flavours. Alongside, the aroma of grilled protein — whether it be tender chicken, juicy steak, or marinated tofu — promises a satisfying meal without the fuss. This approach honors the desire for simplicity while delivering a wholesome, balanced dish that nourishes the body and soul.⁣⁣⁣⁣⁣⁣

Here’s a guide for roasting vegetables:

1. **Selecting Vegetables:** Choose a variety of vegetables such as carrots, potatoes, bell peppers, broccoli, cauliflower, Brussels sprouts, zucchini, squash, onions, or cherry tomatoes. Aim for a mix of colours and textures.

2. **Preparation:** Wash and dry the vegetables thoroughly. Peel and chop them into uniform pieces to ensure even cooking. Larger pieces may require longer cooking times, so adjust accordingly.

3. **Seasoning:** Place the chopped vegetables in a large mixing bowl and drizzle with olive oil. Season with salt, pepper, and any desired herbs or spices such as garlic powder, paprika, thyme, or rosemary. Toss the vegetables until evenly coated.

4. **Preheat the Oven:** Preheat your oven to around 400°F (200°C). A higher temperature promotes caramelization and crispiness, but be careful not to burn the vegetables.

5. **Roasting:** Spread the seasoned vegetables in a single layer on a baking sheet lined with parchment paper or aluminum foil. Make sure there’s some space between the pieces to allow for even browning.

6. **Cooking Time:** Roast the vegetables in the preheated oven, stirring occasionally, until they are tender and caramelized. Cooking times may vary depending on the type and size of the vegetables, but typically range from 20 to 45 minutes.

7. **Checking for Doneness:** Vegetables should be fork-tender and lightly browned on the edges when done. Taste-test a piece to ensure it’s cooked to your liking.

8. **Serve:** Remove the roasted vegetables from the oven and transfer them to a serving dish. Garnish with fresh herbs if desired and serve hot as a side dish or as a component of salads,bowls or wraps.

A well-balanced plate comprises a variety of nutrient-rich foods, each playing a vital role in promoting overall health and well-being. Here’s a description of the ideal components:

1. **Lean Protein:** Incorporating lean protein sources such as grilled chicken, fish, tofu, or legumes ensures muscle repair and growth, supports satiety, and helps regulate blood sugar levels.

2. **Whole Grains:** Whole grains like brown rice, quinoa, or whole wheat pasta provide complex carbohydrates, fibre, vitamins, and minerals, promoting sustained energy levels and aiding digestion.

3. **Colourful Vegetables:** Including a vibrant array of vegetables such as leafy greens, bell peppers, carrots, and broccoli not only adds flavour and texture but also supplies essential vitamins, minerals, and antioxidants crucial for immune function and disease prevention.

4. **Healthy Fats:** Incorporating sources of healthy fats like avocado, nuts, seeds, or olive oil provides essential fatty acids that support heart health, brain function, and nutrient absorption.

5. **Fruits:** Adding fresh or frozen fruits like berries, apples, or citrus fruits to your plate offers natural sweetness, fibre, vitamins, and antioxidants, promoting overall health and satisfying your sweet tooth.

By incorporating a variety of these nutrient-rich foods into your meals, you create a balanced plate that nourishes your body, supports optimal health, and ensures satisfaction and enjoyment at mealtime.⁣⁣⁣⁣⁣⁣

Here’s a simple and flavourful recipe for black beans with onions and sweet peppers:

Ingredients:

- 2 cups cooked black beans (canned or cooked from dried)
- 1 onion, diced
- 2 sweet peppers (any color), diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 ginger powder
- 1/2 teaspoon chili powder (adjust to taste)
- Salt and pepper, to taste
- Bay leaves
- Optional toppings: chopped cilantro, lemon zest…

Instructions:

1. Heat the olive oil in a large skillet over medium heat.
2. Add the diced onion and cook until softened, about 5 minutes.
3. Add the diced sweet peppers and minced garlic to the skillet. Cook for another 3-4 minutes until the peppers are tender.
4. Stir in the bay leaves and chili powder, and cook for 1 minute until fragrant.
5. Add the cooked black beans to the skillet, along with a splash of water if needed to loosen the mixture.
6. Season with salt and pepper to taste. Stir well to combine all the ingredients.
7. Reduce the heat to low and let the black bean mixture simmer for 5-10 minutes to allow the flavours to meld together.
8. Taste and adjust seasoning if needed.
9. Serve the black beans with onions and sweet peppers hot, garnished with chopped cilantro and lemon zest.

This dish is versatile and can be served as a side dish, over rice or quinoa, or as a filling for tacos or burritos. Enjoy!⁣⁣⁣⁣⁣⁣

Roasting aubergines with carrots, spring onions, and peppers creates a delicious and flavourful dish to use on the side of your meal or to blend and use as a sauce or a dip with crackers. Here’s a simple recipe:

Ingredients:

- 2 large aubergines (eggplants), sliced
- 2 carrots, peeled and sliced
- 4 spring onions, trimmed and halved
- 2 bell peppers (any colour), sliced
- 3 tablespoons olive oil
- Salt and pepper, to taste
- Optional: garlic, paprika, ginger or other seasonings of choice
- Fresh herbs, such as parsley or cilantro, for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the sliced aubergines, carrots, spring onions, and bell peppers on a large baking sheet.
3. Drizzle the olive oil over the vegetables and toss to coat evenly. Season with salt, pepper, and any optional seasonings of your choice.
4. Arrange the vegetables in a single layer on the baking sheet.
5. Roast in the preheated oven for about 25-30 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through cooking.
6. Once roasted, remove the baking sheet from the oven and transfer the roasted vegetables to a serving dish.
7. Garnish with fresh herbs, if desired, and serve hot as a side dish or as a main course with grains or protein of your choice.

This roasted vegetable dish is versatile, nutritious, and bursting with flavour. Enjoy!⁣⁣⁣⁣⁣⁣
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Homemade Fresh pasta recipe

Ingredients:

• 2 cups all-purpose flour
• 3 large eggs
• 1/2 teaspoon salt

Instructions:

1. On a clean surface, create a mound with the flour and make a well in the center.
2. Crack the eggs into the well and add salt.
3. Using a fork, gradually incorporate the flour into the eggs until a dough forms.
4. Knead the dough for about 10 minutes until it becomes smooth and elastic.
5. Wrap the dough in plastic wrap and let it rest for at least 30 minutes at room temperature.
6. After resting, cut the dough into smaller sections.
7. Roll out each section into thin sheets using a rolling pin or pasta machine.
8. Cut the sheets into desired pasta shapes (e.g., fettuccine, tagliatelle).
9. Cook the fresh pasta in boiling salted water for 2-3 minutes or until al dente.
10. Serve with your favourite sauce or toppings.

Enjoy your homemade fresh pasta!
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Tomato sauce recipe for your favourite ravioli
Serves two

Ingredients:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 2 tomatoes
• 1 teaspoon of dried ginger
• 1 teaspoon dried basil
• Salt and pepper to taste
• Optional: red pepper flakes for some heat

Instructions:

1. In a saucepan, heat olive oil over medium heat.
2. Add chopped onion and cook until softened.
3. Stir in minced garlic and cook for about 1 minute until fragrant.
4. Pour in crushed tomatoes and add dried ginger, dried basil, salt, and pepper.
5. If you like some heat, add red pepper flakes to taste.
6. Simmer the sauce on low heat for at least 20-30 minutes, stirring occasionally.
7. Adjust salt and pepper according to your taste.
8. Use the sauce for pasta, pizza, or any other dishes as desired.

Feel free to customize by adding fresh herbs, grated Parmesan, or carrots to balance the acidity.
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Remember!
Healthy living is a holistic approach that transcends labeling foods as strictly “good” or “bad.” It recognizes that overall well-being is a result of consistent, balanced choices over time. What you eat in one meal or on a particular day doesn’t singularly determine your health. It’s the collective pattern of your lifestyle, including regular exercise, sufficient sleep, and mindful eating, that contributes to a healthier and more sustainable well-being. Embrace the idea that health is a journey, not a destination.⁣⁣⁣⁣⁣⁣

Quinoa is a versatile and nutritious pseudo-cereal that’s become popular for its health benefits. Originating from South America, quinoa is technically a seed but is often prepared and consumed like a grain.

**Description:**
- **Appearance:** Tiny, round grains with a slightly flattened shape, typically ranging in colour from white and red to black.
- **Texture:** After cooking, quinoa has a light, fluffy texture with a slight crunch.
- **Flavour:** Mild and nutty, making it adaptable for both savoury and sweet dishes.
- **Nutritional Value:** High in protein, containing all nine essential amino acids, making it a complete protein source. Also rich in fibre, vitamins (such as B vitamins), and minerals (iron, magnesium, and manganese).
- **Gluten-Free:** Ideal for those with gluten intolerance or celiac disease.
- **Cooking Method:** Rinse before cooking to remove any bitter residue. Boil or simmer in water or broth until the grains absorb the liquid.

Quinoa is a versatile ingredient in various dishes, from salads and grain bowls to soups and breakfast porridge. Its nutritional profile and adaptability make it a popular choice for those seeking a healthy and plant-based diet.⁣⁣⁣⁣⁣⁣

**Main Course Salads:**
Indulge in the heartiness of main course salads, where vibrant greens and an array of toppings create a satisfying and wholesome meal. Grilled chicken, salmon, or tofu can serve as a protein base, accompanied by a colourful mix of vegetables, fruits, nuts, and cheeses. Toss in a flavourful dressing, such as balsamic vinaigrette or tahini, to elevate the experience. From Caesar salads with crispy croutons to Mediterranean delights adorned with olives and feta, these salads offer a balance of flavours and textures that make them a delightful standalone dish.

**Sides for Every Occasion:**
Enhance your meal with side salads that complement and elevate the dining experience. A classic Caesar or garden salad can accompany pasta dishes, grilled meats, or barbecue feasts. Roasted vegetable salads provide a warm and comforting side during colder months, while a refreshing cucumber or watermelon salad adds a cool touch to summer gatherings. These side salads not only contribute to a balanced plate but also offer a burst of freshness that enhances the overall dining experience.

**Starters that Spark the Appetite:**
Ignite your culinary journey with vibrant salad starters that awaken the palate. Caprese salads, with ripe tomatoes, fresh mozzarella, and basil, are a timeless favourite. Avocado and citrus salads bring a burst of citrusy goodness, while beet and goat cheese salads offer a harmonious blend of sweet and tangy flavours. These starter salads set the tone for the meal, offering a preview of the delightful combinations that await.

Whether as a main course, a side, or a starter, salads showcase the art of combining diverse ingredients into a harmonious symphony of flavours and textures. From crisp greens to succulent proteins and an array of toppings, salads cater to every palate and occasion, making them a versatile and essential element of a well-rounded culinary experience.

My sourdough bread recipe:
100 grams of starter (100% rye flour)
450 grams of 100% wholewheat flour
350 grams of water

4 x stretch & folds every half an hour
Four and a half hours of bulk fermentation
Fold one more time and rest in the counter for half an hour
Shape and place in the fridge overnight for proof (around 12 hours)

Hit the oven for 20 minutes, place the bread inside and turn off the oven for 10 minutes. Turn it on again and bake for 50 minutes ⁣⁣⁣⁣⁣⁣

Plant-based diversity is crucial for a well-rounded and balanced nutritional profile, and incorporating chickpeas into your diet is an excellent way to achieve this. Chickpeas, being a versatile and nutrient-dense legume, offer numerous benefits that contribute to a wholesome plant-based diet:

1. **Protein Source:**
- Chickpeas provide a substantial plant-based protein source, making them an essential component for individuals seeking alternatives to animal products.

2. **Fibre-Rich Addition:**
- The high fibre content in chickpeas supports digestive health, aids in maintaining a healthy weight, and contributes to a feeling of fullness.

3. **Vitamins and Minerals:**
- Chickpeas are rich in various vitamins and minerals, including folate, iron, phosphorus, and manganese, offering a broad spectrum of essential nutrients.

4. **Heart Health Support:**
- The combination of fibre, potassium, and antioxidants in chickpeas supports cardiovascular health by helping regulate cholesterol levels and blood pressure.

5. **Blood Sugar Management:**
- With a low glycemic index, chickpeas assist in stabilizing blood sugar levels, making them a beneficial choice for those managing diabetes.

6. **Versatility in Cooking:**
- Chickpeas blend themselves well to an array of dishes, from salads and soups to stews and curries, enhancing the diversity and flavour of plant-based meals.

7. **Plant-Based Protein Diversity:**
- Incorporating chickpeas diversifies the sources of plant-based protein in your diet, ensuring a comprehensive amino acid profile.

8. **Satiety and Snacking:**
- The combination of protein and fibre in chickpeas contributes to a satisfying and satiating quality, making them an excellent choice for both meals and snacks.

By embracing plant-based diversity through the inclusion of chickpeas, you not only enjoy a myriad of culinary possibilities but also cultivate a nutrient-rich and well-balanced diet that supports your overall health and well-being.

By choosing a diet rich in colourful fruits, vegetables, nuts, seeds, and other antioxidant-packed foods, you provide your body with the tools it needs to combat oxidative stress and promote optimal health. The vibrant array of flavours and textures in antioxidant-rich ingredients makes them not only beneficial but also a delicious and satisfying part of a balanced diet.⁣⁣⁣⁣⁣⁣

Guide on how to cook soups:

**1. **Gather Ingredients:**
- Choose a soup base (vegetable, chicken, or beef broth).
- Select a variety of vegetables, proteins, herbs, and spices for flavour.

**2. **Preparation:**
- Wash, peel, and chop vegetables uniformly for even cooking.
- Cut proteins like chicken, beef, or tofu into bite-sized pieces.

**3. **Sauté Aromatics:**
- In a large pot, sauté aromatics like onions, garlic, and ginger in oil or butter until fragrant.

**4. **Build Flavour:**
- Add spices such as cumin, paprika, or thyme for depth of flavour.
- Deglaze the pot with a splash of wine or broth to pick up any flavourful bits.

**5. **Add Broth:**
- Pour in the broth of your choice. Use homemade or store-bought for convenience.
- Bring to a simmer, allowing flavours to meld.

**6. **Incorporate Vegetables:**
- Add hard vegetables first (carrots, potatoes) and let them simmer until slightly tender.
- Follow with softer vegetables like zucchini or spinach.

**7. **Include Proteins:**
- Drop in proteins like diced chicken, ground beef, or lentils.
- Cook until proteins are fully cooked or lentils are tender.

**8. **Choose Grains or Pasta:**
- Add grains (rice, quinoa) or pasta if desired, adjusting cooking time accordingly.

**9. **Adjust Seasoning:**
- Taste and adjust seasoning with salt, pepper, or additional herbs to suit your preference.

**10. **Finish with Fresh Ingredients:**
- Stir in fresh ingredients like chopped herbs or a squeeze of lemon just before serving.

**11. **Texture and Consistency:**
- Blend the soup for a creamy texture if desired.
- For a heartier soup, leave it chunky with various textures.

**12. **Serve and Enjoy:**
- Ladle the soup into bowls and garnish with additional fresh herbs or a dollop of yogurt if desired.
- Pair with crusty bread or a side salad for a complete meal.

Transitioning to a plant-based diet is a positive and health-conscious choice. Here’s a guide to help you get started:

1. **Educate Yourself:**
- Learn about plant-based nutrition to ensure you’re meeting your dietary needs.
- Familiarize yourself with plant-based protein sources like legumes, tofu, tempeh, and quinoa.

2. **Gradual Transition:**
- Start by incorporating more plant-based meals into your week.
- Replace meat with plant-based alternatives or explore new recipes featuring vegetables, grains, and beans.

3. **Explore Plant-Based Proteins:**
- Experiment with a variety of plant-based protein sources to find what you enjoy.
- Include foods like beans, lentils, chickpeas, nuts, seeds, and plant-based protein powders.

4. **Embrace Whole Foods:**
- Focus on whole, unprocessed foods such as fruits, vegetables, whole grains, and nuts.
- Minimize reliance on processed vegan alternatives, which can be high in additives.

5. **Colourful Plate:**
- Aim for a colourful and diverse plate to ensure a broad range of nutrients.
- Include a variety of fruits and vegetables with different colours and textures.

6. **Plan Balanced Meals:**
- Plan meals that incorporate a mix of carbohydrates, proteins, healthy fats, and a variety of vitamins and minerals.
- Explore plant-based meal prep for convenience.

7. **Supplements:**
- Consider supplementing Vitamin B12, Vitamin D, and Omega-3 fatty acids, as these nutrients may be lower in a plant-based diet. A blood check will tell you if you need supplements.

8. **Read Labels:**
- Be mindful of hidden animal products in processed foods.
- Read labels and choose products that align with your plant-based goals.

9. **Find Plant-Based Favourites:**
- Discover plant-based recipes and meals that become your favourites. This makes the transition more enjoyable.
Remember, transitioning to a plant-based diet is a personal journey. It’s about finding a balance that works for you and making choices that align with your health and ethical values. Enjoy the process of discovering new flavours and nourishing your body with plant-powered goodness.

Guide to incorporate beans into your diet:

1. **Choose a Variety:** Explore different types of beans like black beans, kidney beans, chickpeas, or lentils. Each variety offers unique flavours and nutritional benefits.

2. **Buy and Store:** Opt for dried beans or convenient canned options. If using dried beans, soak them before cooking. Canned beans should be rinsed to reduce sodium content. Store beans in a cool, dry place.

3. **Prepare and Cook:** For dried beans, soak them overnight and cook until tender. Canned beans are ready to use. Incorporate them into various dishes like salads, soups, stews, or casseroles.

4. **Enhance Flavour:** Season beans with herbs and spices such as garlic, cumin, or thyme for added taste. Consider sautéing onions or bell peppers to elevate the dish.

5. **Combine with Grains:** Create balanced meals by pairing beans with grains like rice or quinoa. This combination provides a complete protein source.

6. **Experiment with Cuisine:** Beans are versatile and adapt well to various cuisines. Try them in Mexican burritos, Italian pasta dishes, or Indian curries.

7. **Healthy Snacks:** Roast chickpeas for a crunchy snack or blend them into hummus. These options make for nutritious and satisfying treats.

8. **Mindful Portions:** While beans are nutritious, be mindful of portions, especially if you are watching your calorie intake. Balance is key.

9. **Explore Meat Alternatives:** Beans can replace or complement meat in dishes like veggie burgers, chili, or tacos, offering a plant-based protein option.

10. **Stay Hydrated:** Drinking enough water is crucial when incorporating beans into your diet, as the fibre content can affect hydration.

By integrating beans creatively into your meals, you can enjoy their nutritional benefits and contribute to a well-rounded and satisfying diet.

Integrating roasted vegetables, fruits, and greens in salads creates a delightful symphony of flavours and textures. Begin with a base of fresh greens like arugula or mixed baby lettuces. Roast an assortment of vegetables—sweet potatoes, carrots, and Brussels sprouts, for example—for a warm and savoury element. Introduce sweetness with fruits such as roasted apples or pears, adding a burst of juiciness. Top it off with a handful of nuts like walnuts or almonds for crunch. Drizzle with a balsamic vinaigrette to tie the diverse components together. This harmonious blend of roasted vegetables, fruits, and greens results in a vibrant, nutrient-rich salad that is as visually appealing as it is delicious.⁣⁣⁣⁣⁣⁣

Crafting a healthful salad is remarkably simple and immensely rewarding. Start with a bed of fresh, crisp greens such as spinach or kale, providing a nutrient-packed foundation. Add a variety of colourful vegetables like cherry tomatoes, cucumbers, and bell peppers for vitamins and minerals. Incorporate protein sources like grilled chicken, chickpeas, or tofu for satiety. Enhance flavour with a sprinkle of seeds or nuts and a drizzle of olive oil or a light vinaigrette. The ease of assembling these wholesome ingredients not only makes for a quick meal but also ensures a diverse array of nutrients, supporting your overall well-being. Enjoying a simple salad is a delicious and accessible way to prioritize your health.⁣⁣⁣⁣⁣⁣

Transforming desserts into healthier options involves smart ingredient swaps. Replace refined sugars with natural sweeteners like honey or maple syrup, or even better dried fruit. Opt for whole-grain or almond flour instead of refined white flour. Substitute butter with heart-healthy alternatives like avocado or coconut oil. Integrate fruits for natural sweetness, and experiment with unsweetened cocoa or dark chocolate. These adjustments not only enhance the nutritional profile but also maintain the deliciousness of desserts, offering a guilt-free indulgence for those with a sweet tooth.⁣⁣⁣⁣⁣⁣

To boost vegetable intake, try vibrant stir-fries with an array of colourful veggies like bell peppers, broccoli, and carrots. Roasting vegetables with olive oil enhances flavours, while adding leafy greens to smoothies or salads is an easy way to incorporate nutrients. Experiment with vegetable-packed soups or casseroles for hearty, nutritious meals.⁣⁣⁣⁣⁣⁣

Roasting vegetables is a simple and delicious way to enhance their flavours. Here’s a basic guide to help you roast vegetables:

1. **Choose Your Vegetables:** Select a variety of vegetables for roasting. Popular choices include carrots, bell peppers, broccoli, cauliflower, sweet potatoes, Brussels sprouts, and cherry tomatoes.

2. **Preheat Your Oven:** Preheat the oven to around 425°F (220°C). A higher temperature helps caramelize the vegetables, giving them a rich flavour.

3. **Prep Your Vegetables:** Wash, peel (if necessary), and cut the vegetables into uniform-sized pieces. This ensures even cooking. Larger pieces may take longer to roast, so adjust accordingly.

4. **Seasoning:** Place the vegetables in a large bowl and drizzle with olive oil. Season with salt, pepper, and any desired herbs or spices. Toss the vegetables to coat them evenly.

5. **Optional Additions:** Enhance the flavour by adding minced garlic, balsamic vinegar, honey, or your favorite herbs and spices. A touch of sweetness or acidity can complement the roasted taste.

6. **Spread Evenly on a Baking Sheet:** Arrange the seasoned vegetables in a single layer on a baking sheet. Crowding the pan can lead to steaming rather than roasting, so use multiple sheets if needed.

7. **Roasting Time:** Roast the vegetables in the preheated oven. Cooking times vary, but most vegetables take about 20-30 minutes. Check and stir occasionally for even cooking. You can roast until the edges are golden brown, and the vegetables are fork-tender.

8. **Serve and Enjoy:** Once roasted to your liking, remove the vegetables from the oven. Let them cool for a few minutes before serving. The slight crispiness on the edges and the caramelized flavours make roasted vegetables a delightful side dish.

9. **Experiment:** Don’t be afraid to experiment with different vegetable combinations and seasonings. Roasting allows you to bring out the unique flavours of each vegetable.

Remember, roasting times may vary depending on the size and type of vegetables, so keep an eye on them as they cook❤️❤️❤️