Tag: cooking healthy meals

How to Cook the Healthiest and Tastiest Meals

How to Cook Healthy Meals in Minutes (creatinglifestyle series)Cooking should be fun, problem is many of the meals we eat take time and effort, time we don’t always have and effort we don’t always have the inclination for, especially after a hard day’s work.

e-book on healthy cooking

How to cook

Television, magazines, and newspaper articles are becoming  increasingly conscious of food values. More and more we see healthy foods being promoted over junk foods. Statistics from a number of Western Countries show a steep rise in obesity and diabetes as well as heart disease and many forms of cancer. (more…)

10 Healthiest Foods to Eat


10 Healthiest foods to eat

Fish and salad

Fish and salad



Are you ready to make a permanent commitment to a healthy diet? There’s more to smart eating than just counting calories or monitoring portion size. Learn how to make the most of everything that enters your body with a quick introduction to the 10 healthiest foods to eat, cooking healthy meals.






If you’ve got the urge to nosh on fat, make a guilt-free choice with one of the world’s richest sources of healthy fats. A single avocado boasts more than 50 percent of your recommended daily intake of folate, a nutrient proven to lower your chance of heart disease, strokes and diabetes. Make your salad work harder by adding sliced avocado to the mix; it’ll help your body absorb the nutrients in your greens.





Mom told you to take your broccoli when you were a kid, and she was absolutely right: This is a super food for the ages. One stalk gives you an entire day’s recommended intake of vitamin K and is an abundant source of vitamin C.

Also has Vitamin E and Vitamin K, folate, Rioflavin, rich in minerals such and Calcium for building strong bones, Iron, Manganese,  Potassium, Magnesium. Zinc, Copper and Selenium. Plus its a very good source of dietary fiber.

Broccola is best streamed for only a few minute for best food value.



Dark Chocolate

Dark Chocolate

Dark Chocolate


It’s true! Who says healthy foods can’t be indulgences? Dark chocolate has been proven to lower blood pressure, and cocoa powder is packed with cholesterol-lowering antioxidants. Remember to enjoy chocolate in moderation; you need less than a half an ounce to enjoy these benefits






More than just a flavorful cooking supplement, garlic has at least two health-boosting components that have helped it earn its place among the 10 healthiest foods to eat. It’s known to slow the growth of dangerous bacteria in the body, and it’s been proven to contain anti-inflammatory properties.




Never skimp on lentils, beans or peas. Legumes are rich in protein and can reduce your chance of developing heart disease and diabetes by more than 20 percent; they’ve also been proven to have the same powers to lower your risks of developing breast cancer.





Don’t be sour about lemons; they’re extremely high in cholesterol-reducing vitamin C. Research has also suggested that citrus flavonoids may also slow the growth of some types of cancer. There’s no need to eat a lemon outright; adding some of its juice to a favorite food or tea will work the same wonders.




Some dieters might dismiss potatoes for their carbohydrate counts, but they’re missing some of these foods’ most important health benefits. Folate, found in abundance in red potatoes, is known to boost cellular growth; vitamin A, found in sweet potatoes, is an immune system booster and proven cancer fighter.



Healthy Salmon Dish


Meet the super fish that trumps all super fishes. Rich in healthy fatty acids, salmon is a wonderful source of niacin, a potential corrector of memory loss and even Alzheimer’s disease. Regular consumption of this nutritious fish may also lessen your risk of heart disease, depression, diabetes and some types of cancer.

One of the super foods of our time, much to be said of the health benefits of wild salmon.






If you fill your plate with no other leafy green, fill it to overflowing with spinach. It’s loaded with antioxidants, supports eye health, and may fight cancer.





It’s not a nutty idea! Walnuts are rich in cholesterol-blasting fatty acids; studies suggest that these same fatty acids may also help regulate your sleep patterns and boost your mood.

 Fill your plate wisely.

These foods are widely believed to be among the world’s healthiest alternatives, but no single food item works alone to support superior function in body and mind. Pack your plate with the 10 healthiest foods to eat, but always balance your choices to let these amazing super foods work together.
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Good Health Natural Food


Nothing beats growing your own vegetables

In my part of the world spring is soon to be upon us, and this season I bought my first greenhouse

my greenhouse

New season new greenhouse

If you have some spare area for a Vega garden, make the most use out of it by growing your own tomatoes, cucumbers, peppers, lettuce pumpkins, sweet corn, it all helps towards cooking healthy meals.

The most economical way of growing your own vegetables is from seeds. I find that with careful handling you can get three or four crops from one packet of seeds, whereas buying six young seedlings will cost you the same as one packet containing twenty to thirty seeds.

It’s generally the spring and summer that we give the most attention to our gardens and with careful thought as to what you will use most of, plant accordingly.

Since we have loads of salads in the summer I tend to focus on growing tomatoes, cucumber, lettuce, sweet corn, watermelons and vegetable that store well like pumpkins, butternuts, late summer you will find me growing broccoli, eggplant and peppers plus a few other crop if I’ve the space.

I’m not a fan of insecticides/ pesticides and for the most part I don’t need them. The one that’s always a problem is the white butterfly, I call these ‘Cabbage White’ as they are white and love cabbages, kale and broccoli and will lay their eggs on the underside of the leaves and once active will soon strip the plants bare. But by interspersing with Garlic, Onions, Sage or Mint you will keep them at bay, make sure the mint is in a plant pot as their root systems will takes over.

10 day old lettuce seedlings

Lettuce seedlings

One other pest is the slug or snail, particularly when it’s wet, one tip I got off another site was to place a small container or a saucer will do, place a solution of 50% water 50% stale beer, apparently it’s to die for! Literally!

This past season vegetable garden was very successful; my only problem was lack of space to grow them. I partly overcame this by using black plastic garden bags and filling them to about 18 inch with good compost soil, in these I grew potatoes, runner beans, beetroot and butternuts.

The season was so good that I managed to grow three crops of sweet corn; I did this by planting a dozen seedlings every 5-6 weeks, giving me a near continuous crop of the sweetest corn throughout the long summer.

Another project I did to overcome the shortage of garden space was to build  an oblong boxed garden, I had an old very long plank  that I cut up, joined together and filled with 18 bags of compost. Man did those crops grow in that mix,

Part of my garden is on a slope covered mostly with brush like plants on this slope I dug several pits, filled with compost and placed butternut seedling in them, harvested about 18 butternut of a good size.

new tomato seedlings

10 day old tomato seedlings

Gardening is very rewarding, it gives you a boost when visitors see your crops or taste the very food you grow.

Make good use of lawn clippings and raw food waste by recycling it, the garden will love you for it.

Sometimes you have failures and you just got to accept and learn from them, mine was trying to grow egg plants too late in the season.

To speed up your tomato plants stake them early, it encourages growth, always ensure they are well watered, but not soaked. Same with cucumbers, both plants will keep growing either up or along a string line, just as long as they and the fruit are well supported.

Runner beans are best grown on a frame of sorts; some growers will make a wigwam frame others may choose an oblong frame of about 2m high and as long as available space and material.

One of the main advantages of growing your own, is you know what’s in them, make it Good health natural foods, it’s the better way to live


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