Dinner, Lunch, Snack: Turkey+ Meatballs

Meatballs are very versatile and can be used from a standalone appetizer to the core substance of a great meal.

Why mini? They cook faster – are easier to use – and most importantly better to digest as you pop it in your mouth and are able to chew it in one shot.

Baking them is better – healthier, moister, perfectly cooked all-round!

Turkey is a great “light white” meat. However, many people complain that on its own it adds an odd flavour to dishes – particularly if used in pasta sauce. One way around this is to mask it with lots of herbs and spices. However, a more interesting technique comes from Top Chef, Season 6 when Brian Voltaggio added a small portion of lean organic ground pork to the mix to give them a moister, meatier flavour.

Ingredients (to serve up to 4 persons -possibly 6 as an appetizer):

• 1.5 pounds of ground turkey
• 1/3 to ½ pound of very lean ground pork
• ½ cup of organic rolled oats
• 1/3 cup of finely diced red onion
• ½ cup of coarsely chopped flat leaf parsley
• 1 large tablespoon or more of dried red chilli flakes or a well minced jalapeño (you judge the heat)
• ½ teaspoon of Spanish paprika
• 1 teaspoon of course ground black pepper
• Sea salt to taste (I normally do not add any)
• ¼ cup of virgin olive oil

Tools: metal mixing bowl, spatula, measuring cups, non-stick foil and 2 cookie pans (with 1” sides). Ensure you wash your hands in-between steps when dealing with raw meat.Continue reading

Food as Medicine: 5 Foods to Boost Your Immunity System

Instead of vitamins, how about adding one or two of these foods into your daily intake? Now that is an easy plan to keep the flu and cold away all winter long!


A study from the University of Vienna in Austria found that eating 6-7 ounces of yogurt a day naturally boosts your immune system and helps to protect from getting the flu and other infections. The live active cultures (or probiotics) found in yogurt, are healthy bacteria that help keep the stomach and intestinal tract free of disease-causing germs. We recommend organic Greek yoghurt – buy it plain and add a little organic honey for sweetness or tossing in a few fresh organic berries.


Quinoa is a complete protein, meaning that it includes all nine essential amino acids. In addition, quinoa is rich with the amino acid lysine, which is essential for tissue growth and repair. Organic is best.

It is important to rinse quinoa well before cooking to remove the bitter residue that coats the seeds.


According to Prevention Magazine, all mushrooms, but especially Shitake, Maitake, and Reishi mushrooms, contain over 300 compounds that stimulate immunity by helping to escalate the production and function of infection-fighting white blood cells. There is also newer evidence to support mushrooms as a weapon in the fight against breast cancer. Organic varieties offer your best ammunition.


Dilute lemon juice with warm water to create a highly effective anti-bacterial gargle for mouth ulcers and sore throats. Lemon juice added to water also acts as a blood purifier, a natural diuretic and liver tonic that aids in digestion and decreases the amount of phlegm produced by the body. Buy a bag of organic lemons weekly.


Packed with vitamins and nutrients, apples are a fantastic source of antioxidants that aid in neutralizing free radicals and help to prevent cell damage. Although they’re not as well known as the orange for high levels of vitamin C, apples contain phenolic acids and flavonoids that have the antioxidant protection equivalent to taking 1500mg of straight vitamin C! We cannot stress the importance of buying a bag of organic apples weekly.

Dinner, Lunch, Leftovers: Tex-Mex Casserole

The first time I ever encountered “Tex-Mex” cuisine was on a cycling trip that brought me to El Paso, Texas. It was a version of spaghetti that I will never forget – both for flavour and heat. This recipe recreates that special fusion of Texas pow and Mexico’s bright flavours together in a warm, filling dish.

Ingredients to serve 4 to 6+

• 1 1/2 cups of prepared short-grain brown rice
• 1 teaspoon of olive oil
• 1 lb lean free-range ground beef
• 1/2 sweet yellow onion, diced finely
• 3 cloves of garlic, minced
• 1 teaspoon paprika
• 1 teaspoon chilli powder
• 1 teaspoon dried cumin
• 1 teaspoon crushed red pepper flakes
• 1 to 2 finely cut organic chipotle peppers* for extra heat (optional if you have kids eating this)
• Sea salt and fresh cracked pepper, to taste
• ½ cup pitted green olives finely cut.
• 1 15 oz can of organic black beans, drained and rinsed
• 1 15 oz can of organic tomato sauce
• 3-4 tbsp fresh cilantro roughly chopped.
• 1.5 cups of shredded sharp cheddar cheese (substitute half with mozzarella for lower fat)
• Low-fat Organic Sour cream (to top)
• Spray olive oil
*these are much softer than the regular dried ones.

Serve with World’s Best Guacamole

Equipment: pot to cook rice, large skillet, 9×12 glass casserole dish, colander, sharp knife, cutting board, bowls, aluminum foil.Continue reading