https://www.thehealthyencore.com/blog-2-1 daily 1.0 2025-11-12 https://www.thehealthyencore.com/blog-2-1/activity-snacks monthly 0.5 2025-05-27 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/662a9ac8-f30f-4a00-86da-cd20bacf9d69/IMG_2133.jpg Health Blog - Mitigating the effects of sedentary behaviours: activity snacks and exercise. - Make it stand out Bouts of dancing -even if brief - can improve cardiovascular fitness, boost mood, and enhance insulin sensitivity. They also support muscle engagement, balance, and bone health. Additionally, short dance sessions benefit cognitive function, memory, and emotional well-being, and their social and expressive nature helps reduce stress and encourages long-term physical activity. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/52a9592f-c5a4-4a69-969a-16be574b0cb9/IMG_2135.jpg Health Blog - Mitigating the effects of sedentary behaviours: activity snacks and exercise. - Make it stand out Home chores such as scrubbing, sweeping, cleaning, carrying groceries, gardening, and climbing stairs, can provide meaningful physical activity. Studies show they improve heart health, reduce mortality risk, and help meet exercise guidelines. In older adults, even light-intensity housework is linked to better brain health and cognitive function. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/b0094171-6442-4ef6-a60d-d8cd4d84a82c/IMG_2128.JPG Health Blog - Mitigating the effects of sedentary behaviours: activity snacks and exercise. - Make it stand out Resistance exercises offer greater benefits than routine movements the body is accustomed to. Activities that engage underused muscle groups - particularly those inactive during prolonged sitting - such as lunges, jumping jacks, or even brief dance breaks, appear especially effective in promoting musculoskeletal and metabolic health. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/1748043038911-9O7IZ90LJN7VFAFQ260O/IMG_2132.JPG Health Blog - Mitigating the effects of sedentary behaviours: activity snacks and exercise. - Make it stand out Walking provides numerous health benefits: it enhances cardiovascular function, helps regulate blood sugar, and supports joint mobility and muscle strength. Research suggests that walking for 20 minutes after meals—especially dinner and in sedentary environments such as office settings—can be particularly beneficial. Walking with a dog is especially advantageous, as dog owners tend to walk more often and for longer durations. This not only enhances physical health but also provides added benefits such as reduced stress, improved mood, and increased social interaction. https://www.thehealthyencore.com/blog-2-1/breads-and-desserts monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/98c5c32a-93a0-4225-af61-f76b962fffa8/IMG_2251.jpeg Health Blog - Breads and desserts. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ff88c430-6836-489e-8df6-d6653212fea6/IMG_5699.jpeg Health Blog - Breads and desserts. - Make it stand out Soft ice cream, vanilla and chocolate, from an ice cream van, New York. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/853751c8-00a8-4806-b6a8-8544e2fbb392/IMG_3206.jpeg Health Blog - Breads and desserts. - Make it stand out Panettone, a sweet yeasted fluffy bread, is considered a cake and consumed mostly in festive seasons. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/9bb99902-1d88-4487-9ef3-39808e13578f/IMG_2249.jpeg Health Blog - Breads and desserts. - Make it stand out The baguette, a French cultural icon, is a symbol of simplicity perfected. The baguette de tradition française is made from just wheat flour, water, yeast, and salt, though elsewhere other flours may be used. It comes in various shapes. Its crisp, crackling crust and tender, airy crumb are universally appealing. The baguette is highly versatile and pairs well with a wide range of foods. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e8d5e581-b5bd-4a6d-a285-62c812c1f641/IMG_3031.jpg Health Blog - Breads and desserts. - Make it stand out Brioche is a versatile, rich and soft crumb bread with high egg and butter content. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/333e93dd-6f65-45b1-ab47-0d254493a055/IMG_4780.jpeg Health Blog - Breads and desserts. - Croissant and coffee: desired by many! Croissant and coffee, a good marriage to many. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/3012e9c7-2b3d-455a-9395-60c598af723a/IMG_7610.jpeg Health Blog - Breads and desserts. - Make it stand out Rye sourdough (100-120 kCal per thick slice) is is nutritious and has more fibre than wheat sourdough bread. It is said to enhance satiety. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4c0513d7-b36d-485c-9cab-1931779e3c06/IMG_2365.jpg Health Blog - Breads and desserts. - Make it stand out Flan con dulce de leche, Montevideo. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/58b76e31-d3c0-4c72-acd0-681fba331cce/IMG_0668.jpeg Health Blog - Breads and desserts. - Make it stand out Ice cream, one of the most beloved desserts. It is endlessly adaptable in flavor and texture. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6eb64bb6-d0d8-4c2d-b053-1bd6b5b6b726/IMG_0530.JPG Health Blog - Breads and desserts. - Make it stand out Birthday cake detail: celebrating a 65th birthday - and the long-awaited access to Medicare! (In the U.S., a person becomes eligible for national health insurance at age 65.) Brooklyn. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/09a59b1b-eb9d-44bb-95c5-aaba6d4c025a/IMG_5782.jpeg Health Blog - Breads and desserts. - Make it stand out Focaccia bread (Italy) is a versatile, leavened flatbread baked in the oven. It is easy to prepare and satisfying to eat - either on its own or with toppings (here, leeks, cherry tomatoes, and rosemary). To prepare: Combine all-purpose flour (4 cups) with instant (“quick”) yeast (2½ teaspoons), then add salt (2 teaspoons). (Avoid mixing salt directly with the yeast, as salt can inhibit yeast activity.) Make a well in the center and gradually pour in extra virgin olive oil (¼ cup) and warm water (1½ to 2 cups). Mix with one hand, bringing the ingredients together, and knead the sticky dough thoroughly. Turn the dough out onto a floured surface and knead it into a smooth ball. Coat the dough lightly with olive oil to prevent sticking. (To reduce sticking on your hands, rub your fingers and palms with a little olive oil.) Let the dough rest for about 1 hour, or until it doubles in size (first rise). Spread it into an oiled baking pan, then use your fingers to press deep indentations across the surface. Drizzle with a mixture of olive oil and water, and sprinkle lightly with salt (avoid over-salting). Add fresh rosemary. Bake for about 20 minutes at 220°C (430°F), keeping an eye on it to prevent burning. After about 10 minutes of baking, add your choice of toppings - such as sliced olives, cherry tomatoes, onions, or garlic. Finish with a final drizzle of olive oil and a sprinkle of salt to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/b1bc283a-4977-4e4a-8a2e-51e0874e2264/IMG_1536.jpeg Health Blog - Breads and desserts. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7c27feba-8d30-4c43-8c08-dd372225ce7c/IMG_2565.jpeg Health Blog - Breads and desserts. - Make it stand out Croissant variations include fillings such as almond paste (here), chocolate, or ham and cheese. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4c1a078a-f651-41a2-980e-859c30f0453c/IMG_2556.jpeg Health Blog - Breads and desserts. - Make it stand out Meringues are made by whipping egg whites with sugar to form a stable foam, then baking at a low temperature to dry them out. The denatured egg proteins trap air, with sugar stabilising the foam giving texture. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/936479be-d29f-469f-bad1-3671f6589d2e/IMG_1171.jpeg Health Blog - Breads and desserts. - Make it stand out Ciabatta bread. It has a crusty exterior and an soft interior. It’s high-hydration dough requires careful preparation. This ciabatta sandwich has italian sausage, peppers, sundried tomatoes, prolovlone cheese, and olive oil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/50f9ac1f-9346-4387-ad7f-eb733c334752/IMG_3622.jpeg Health Blog - Breads and desserts. - Make it stand out Early morning ritual: croissant avec son café au lait (Lectoure, France). The croissant, a symbol of French baking, originated from the kipferl, brought from Austria to France in the 19th century. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/30374ba7-0d12-47bc-8f96-4c1ca298d77c/IMG_3761.jpeg Health Blog - Breads and desserts. - Make it stand out Pita is a yeast-leavened round flatbread baked from wheat flour. It is popular in the Mediterranean basin. Pita is used with sauces or dips (hummus), or to wrap foods. It is also cut and baked into crispy pita chips. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6ab6e7d5-eb98-44b0-b370-0a102deed282/IMG_7647.jpeg Health Blog - Breads and desserts. - Make it stand out Rye sourdough bread with sardines, cherry tomatoes and olive oil. Excellent for breakfast. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4a071a04-642a-4bf2-ba22-6245c3732cad/d6c27406-19d6-445f-8650-404641ce5743.jpg Health Blog - Breads and desserts. - Make it stand out Butter cookies, baking for a horse’s birthday celebration. Once out of the oven, they were carefully and lovingly decorated with frosting.(Heidelberg). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/72237645-90f3-41ea-8144-e404689b13a8/IMG_5200.jpeg Health Blog - Breads and desserts. - Make it stand out Baked dessert and pudding variety, Venice. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a1794cd2-fa43-4da2-957e-550ad01e76c8/IMG_2331.JPG Health Blog - Breads and desserts. - Make it stand out Almond cookies and panna montata (whipped cream). To prepare whipped cream: chill the panna fresca da montare (heavy cream), bowl, and whisk or beaters for a faster whip (cream will also hold its shape better). Whip, add sugar, and vanilla extract, or lemon zest (sparingly, to taste). Avoid over- whipping! https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5f0f628b-ccda-4c78-af8e-78d218ac4542/IMG_9930.jpeg Health Blog - Breads and desserts. - Make it stand out Gelato ice cream: a classic Italian ice cream. It is very refreshing on a very hot (35 C) summer day, Tricase, Italy. Gelato is made with more milk and less cream than traditional ice cream, and typically contains little to no egg yolk. It’s slow churning results in a dense, silky texture and intense flavor. Sorbetto, another Italian classic, is dairy-free and made from fruit purée, water, and sugar - it is light and very refreshing. Regional specialties include granita (Sicily), a coarser, crystalline frozen dessert often flavored with lemon, coffee, or almond. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/288c1744-c069-4d47-a406-909e6dc36aee/IMG_1547.jpeg Health Blog - Breads and desserts. - Make it stand out Torta della nonna https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/cb9f7fa6-4f65-4372-96f6-dd61cc971140/IMG_8957.jpeg Health Blog - Breads and desserts. - Make it stand out Sourdough bread (wheat). Sourdough bread is produced through natural fermentation. Wild yeast and lactobacilli work together to leaven the dough and develop its characteristic acidity. The process involves extended fermentation and careful technique and temperature control is necessary to achieve optimal structure and flavor. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/482428e0-fd0a-4864-95a2-418598edbb4a/IMG_7232.jpeg Health Blog - Breads and desserts. - Make it stand out Cannelé de Bordeaux, deliciously soft inside, can be difficult to prepare. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/044c4c59-eb2e-4d22-b3c8-7429fbbd6616/IMG_0381.jpeg Health Blog - Breads and desserts. - Make it stand out Sourdough with seeds. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/9b67f6e6-25a1-424a-834e-75afed3fee19/IMG_5840.jpeg Health Blog - Breads and desserts. - Make it stand out Almond apricot fruit tart. Fruit tarts are delicious and easy to bake. They provide a good base for seasonal fruits. https://www.thehealthyencore.com/blog-2-1/the-gut-brain-axis monthly 0.5 2025-04-24 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/8ffbe850-032a-40c2-874d-49f4745310f6/IMG_2068.JPG Health Blog - The gut’s microbes: key players in health and disease. - Make it stand out The gut and brain are in constant communication through a complex network of nerves, immune pathways, and biochemical messengers. This system, known as the microbiome-gut-brain axis, relies on multiple communication routes, including the autonomic nervous system (ANS), the immune system, and the endocrine system. A. The vagus nerve, part of the parasympathetic ANS, connects the gut to the brain via its extensive network of nerve branches. Signals from the gut - including information about nutrient availability, microbial activity, and inflammation - are transmitted to the brain. In response, the brain can adjust digestive processes, immune function, and even emotional regulation. Alongside the vagus nerve, the pelvic and spinal nerves also carry sensory signals, including pain and discomfort, from the gut to the brain. B. The endocrine system, particularly the hypothalamic-pituitary-adrenal (HPA) axis, which governs the body’s stress response, is another key communication pathway. When stress is perceived by the brain, it activates the HPA axis, triggering the release of cortisol, a hormone that prepares the body for action. This stress response impacts the gut as well, altering the composition of gut microbes and increasing gut permeability - changes that can amplify inflammation and contribute to gut dysfunction. Gut microbes play an active role in this communication network by producing neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which influence mood and behavior. They also regulate the release of hormones like glucagon-like peptide-1 (GLP-1) and peptide YY (PYY), which are involved in appetite control and metabolism. Additionally, bacterial metabolites, such as short-chain fatty acids (SCFAs) and tryptophan derivatives, help modulate immune balance, brain function, and neurodevelopment. C. The immune system is also a crucial component of gut-brain communication. The gut’s abundant immune cells interact with the microbiota to regulate inflammation, protect against infection, and influence mental health. Immune signals, including cytokines and certain neurotransmitters, circulate in the bloodstream and can cross the blood-brain barrier, affecting brain function and influencing mood, cognition, and stress responses. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/28c587ae-934d-40cf-b6d7-2771b10c0894/IMG_0606.jpeg Health Blog - The gut’s microbes: key players in health and disease. - Make it stand out Kimchi, a probiotic, is a spicy Korean fermented side dish made from vegetables, typically cabbage (above). It is usually flavoured with a blend of chili, garlic, ginger, and scallions. It contains lactic acid forming bacteria reported to benefit gut health (mainly lactobacillus kimchii). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f3c34eea-9e1b-48b6-a516-9669fbb0b6a3/IMG_0566.jpeg Health Blog - The gut’s microbes: key players in health and disease. - Make it stand out Kefir with berries. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e8abcc4e-748b-46d1-a44f-ca8b2ac31ee4/IMG_2067.jpg Health Blog - The gut’s microbes: key players in health and disease. - Make it stand out The microbiota influences neurological development and behaviour. The absence of healthy gut microbiota in germ-free mice interferes with their normal social interactions. These mice, raised in sterile environments without exposure to microbes, exhibit changes in social behaviour, including increased fear and agitation, and prefer to isolate rather than to socialise with other mice. When they do socialise, germ-free mice prefer to do so with new mice introduced into their environment rather than mice they already know. They also have more repetitive behaviours than normal mice. https://www.thehealthyencore.com/blog-2-1/sauces-and-condiments monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/98cf3e8b-8176-4012-bd95-a23b2f80357e/IMG_1502.jpeg Health Blog - Sauces. - Make it stand out Tagliattele with pesto, a blend of fresh basil, garlic, pine nuts, extra-virgin olive oil, and Parmesan cheese. To prepare pesto, a mixture of pine nuts, lemon juice, and garlic is finely chopped and blended. The basil is added, and the mixture chopped again. Extra virgin olive oil is blended in, and grated parmesano cheese is added and mixed in until combined. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d2cfa98c-925b-4ff4-9f7d-84bef0269ea5/IMG_8134.jpeg Health Blog - Sauces. - Make it stand out Salsa criolla (Argentina, Uruguay) is a colourful, fresh, tangy, salsa made with simple ingredients, perfect for any dish. To make salsa criolla, finely dice tomatoes, red and green bell pepper, and onion. In a bowl add chopped parsley, and stir in red wine vinegar, olive oil, and salt and black pepper to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/cca12ecf-ea66-485d-be20-8f7c47ea1dca/IMG_5708.jpeg Health Blog - Sauces. - Make it stand out Infusing (flavouring) milk during preparation of béchamel sauce. To prepare béchamel: infuse milk by adding a slice of onion, some peppercorns, parsley stalks, and a bay leaf over low heat, and let come to a simmer. In another pan, gently melt the butter, then slowly add flour while stirring over medium heat, keeping the preparation smooth. Add the infused milk, little by little, while stirring to reach a smooth, creamy sauce. Season to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/738983cd-ad0e-421d-8955-fb6478a8858e/Image+12-11-2025+at+15.09.jpg Health Blog - Sauces. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/c6ab92c3-ca98-4103-9a8d-af4aafa9efd4/IMG_5863.jpeg Health Blog - Sauces. - Make it stand out Persillade is simple French sauce or seasoning used in southern French and bistro-style cooking with grilled meats, seafood, and roasted vegetables. Classic persillade contains only parsley and garlic. Olive oil, lemon, vinegar, or butter are optional. Gremolata includes lemon zest. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/39d939eb-e679-4fed-ae5a-4cf63ae74025/Image+12-11-2025+at+14.42.jpg Health Blog - Sauces. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/67bc2668-6d26-41df-b733-72e5002339d3/IMG_7931.jpeg Health Blog - Sauces. - Make it stand out Pomodoro sauce, enriched with basil, carrots, aubergine, and red peppers. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/94da3a0d-abf7-4129-ac0c-f05f6c116056/IMG_7068.jpeg Health Blog - Sauces. - Make it stand out Pasta cooking in it’s tomato sauce. Tomato (and marinara, chunky vegetable, or meat-based) sauces can be used to directly cook pasta. This allows the pasta to absorb the sauce as it cooks. Flavours are enhanced by this method and - there are fewer pots to clean! To cook pasta in it’s sauce: thin the sauce slightly with water or stock, as the pasta will absorb liquid while cooking. Simmer, stir, and add more liquid to keep the sauce from becoming too thick. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/21958b5d-7ed2-4dd6-89df-0d15825076b2/IMG_8133.jpeg Health Blog - Sauces. - Make it stand out Chimichurri, a perfect companion to grilled or roasted meats (Uruguay, Argentina). To make chimichurri, finely chop parsley and oregano and combine with minced garlic and red chilli flakes. Add red wine vinegar, olive oil, and lemon juice, and mix well. Add salt and black pepper to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/2b7a32ed-3ca9-4b97-a112-0f20b0c8a9cf/IMG_5713.jpeg Health Blog - Sauces. - Make it stand out Béchamel sauce is a versatlie “white sauce.” In this image, it is grilled, covering last night’s baked spaghetti and shiitake mushroom leftovers. It has been covered with parmesano cheese to add flavour. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/18613f3e-c929-4e02-9bf6-dee4f6c6e3f1/IMG_5396.jpeg Health Blog - Sauces. - Make it stand out Spaghetti with cacio e pepe sauce. To prepare: as pasta (preferably spaghetti) is cooking, heat a large skillet over medium heat. Add ground black pepper and toast for about 1 minute until fragrant. Add ½ cup of pasta water and simmer gently. In a bowl, combine finely grated pecorino romano cheese with a few tablespoons of pasta water. Stir until thick (creamy). Add the cooked spaghetti to the pan with the toasted pepper and toss well. Remove from heat (a pan that is too hot may separate the sauce) and gradually add the cheese mixture, tossing continuously to coat the pasta. Gently add pasta water until the sauce becomes silky and clings to the pasta. Add extra grated pecorino cheese and a sprinkle of black pepper to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0580a779-5939-49d7-9ae0-84c65e1d8fc6/IMG_4374.jpeg Health Blog - Sauces. - Make it stand out Pomodoro (tomato) sauce is versatile, easy to prepare and can be made in bulk for later use. To prepare pomodoro (tomato) sauce: toast ground pepper and spices for 60 seconds in a frying pan. Add extra virgin olive oil and onions and garlic and cook until translucent (avoid burning!). Add chopped tomatoes (fresh or canned), and simmer for 30-45 minutes. Add fresh basil and salt to taste. https://www.thehealthyencore.com/blog-2-1/pasta-and-grains monthly 0.5 2025-05-08 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5ca0dac2-38b4-4084-b885-df0846eb83f8/d1db6d5c-5cc7-4772-a2d8-1ab38facf900.jpg Health Blog - Pasta and grains. Ravioli, detail: dressed with fried potato skins, an elegant and modern twist on Italian cooking. (Courtesy J. Redi, Turin). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/17977621-9680-479f-96df-740d0aecfa9d/IMG_5123.jpeg Health Blog - Pasta and grains. - Make it stand out Fegato alla veneziana with polenta (made from cornmeal). Thin slices of calf’s liver cooked in white wine are accompanied by caramelized onions, served with Polenta and powdered parsley. Polenta is made from coarsely ground cornmeal. It is easily prepared, cooked slowly with water or broth, transforming into a creamy, porridge-like consistency, or left to set and then grilled, baked, or fried. Naturally gluten-free, polenta is a versatile and nutritious carbohydrate, rich in fiber and essential minerals. It pairs well with cheese, seafood, meats, or vegetables, making it a staple in both rustic and refined dishes. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ea8a6f80-16f9-4e83-98ef-0d17b87abdb3/IMG_5329.jpeg Health Blog - Pasta and grains. - Make it stand out Polenta, grilled. Here, it is garnished with a slow-cooked garlic, onion, tomato, and red pepper sofrito. It can be toasted or fried. Simple and delicious! https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7aa6ddb4-8da1-4a5a-b77e-d8091363fc3c/IMG_1533.jpeg Health Blog - Pasta and grains. - Make it stand out Spaghetti ai gamberi, pomodoro sauce. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e793b688-0ff1-4105-aa57-af89ea08253a/IMG_5095.jpeg Health Blog - Pasta and grains. - Make it stand out Farinata (Genova), a tarte made with chickpea flour, salt and water, is typical of several Mediterranean regions (cecina in Tuscany, fainé in Sardinia, panelle in Sicily, socca in Provence, fainá in South America). Hot and with pepper, it is delicious. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a55bd6e2-cada-4379-8e0e-2fb797e41228/Image+08-04-2025+at+11.25.jpg Health Blog - Pasta and grains. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5c5881f6-82bc-4cd0-a8a0-f9a44f2e270b/IMG_7937.jpeg Health Blog - Pasta and grains. - Make it stand out Gnocchi (potato pasta) is a soft Italian dumpling made with potatoes, flour, and eggs. Here with a simple onion, tomato, and aubergine sauce. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/90349205-8417-42ff-a553-185c1b7baa59/b44344ea-fa6b-4911-b41d-fc4d16d7894d.jpg Health Blog - Pasta and grains. - Spaghetti ai gamberi crudi. Raw shrimp marinated in olive oil, lemon, and garlic are tossed with pasta for a fresh, delicate seafood flavor (Forte dei Marmi, Italy). Spaghetti ai Gamberi Crudi – A dish where raw shrimp are marinated in olive oil, lemon, and garlic, then tossed with pasta for a fresh, delicate seafood flavor.– A dish where raw shrimp are marinated in olive oil, lemon, and garlic, then tossed with pasta for a fresh, delicate seafood flavor. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/06a9d7e8-d6e5-470b-8652-051394f63e63/IMG_9330.jpeg Health Blog - Pasta and grains. - Make it stand out Spaghetti al tartufo (with truffles), an elegant and simple match particularly popular in central Italy. The simplicity of pasta is combined with the rich aroma of black or white truffles. Using butter or olive oil, garlic, and Parmesan or Pecorino cheese enhance the truffle’s depth without overpowering it. (Courtesy J. Redi, Turin.) https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4c7d7b4f-17ae-4e73-b696-b53a2f1dd6d8/IMG_2254.jpeg Health Blog - Pasta and grains. - Make it stand out Paella, an arroz, is a celebrated and popular rice dish from Spain. In this arroz, the rice is infused with seafood flavours. In los arroces (els arrossos, Catalan), rice is the main character. It is traditionally cooked in a wide, shallow pan. The rice should be tender yet firm to the bite, with a layer of crispy, caramelized rice at the bottom and edges of the pan (the socarrat). Importantly, the rice is not stirred during cooking, allowing it to form this characteristic crust. Other traditional varieties include paella de conejo (rabbit), with snails and green beans, arròs negre, where cuttlefish and their black ink provide a distinctive color and depth of flavour, and arroz de marisco, typically including combinations of gambas (prawns), mejillones (mussels), almejas (clams), and berberechos (cockles) cooked in a rich seafood stock. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/1d3ed236-5bf6-4c9f-9fc1-0eb0982aafb1/IMG_7603.jpeg Health Blog - Pasta and grains. - Make it stand out Spaghetti, whole wheat, fresh. Whole wheat pasta has a rich, hearty taste complemented well with butter and sage or olive oil with garlic sauce, bringing out the nutty flavor of whole wheat. Truffle, porcini, mushroom, or cream-based sauces, and tomato-based sauces (marinara or ragù) also pair well with whole wheat pasta. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/1158bb0f-ff76-415e-8199-4630df7376a6/IMG_5755.jpeg Health Blog - Pasta and grains. - Make it stand out Farinata pairs well with olives, tomatoes, vegetables, cheese, meats, or sardines or anchovies. It is also popular on thin focaccia or pizza. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/80e0e9dd-b00d-417b-a5fc-2755248b5a95/70459b1e-5a5e-40b3-a02d-2b16d52e0c85.jpg Health Blog - Pasta and grains. - Spaghetti cacio e pepe, a typical Roman pasta. To prepare: dry-toast the black pepper over medium-low heat for 30 seconds, until fragrant and add ¼ cup of pasta water. Add the spaghetti (just before al dente), toss, and add pasta water and grated pecorino Romano (cheese sauce). Add parsley. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/936af276-ce80-4572-9eed-b7c0d4b53e95/IMG_7608.jpeg Health Blog - Pasta and grains. - Make it stand out Trofie, a traditional short, twisted pasta (Liguria, Italy), holds sauces well, especially pesto. It is also well-paired with light cheese and cream-based sauces and light tomato-based sauces with shrimp or clams. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ac04c0ad-e838-4480-bd5e-e09213548635/IMG_7607.jpeg Health Blog - Pasta and grains. - Make it stand out Spinach tagliatelle, fresh. This type of pasta pairs well with creamy sauces (alfredo, gorgonzola), butter and sage, or light tomato-based sauces. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4785c8d6-0c88-42fe-9f4c-1c3aeb41a983/IMG_5075.jpeg Health Blog - Pasta and grains. - Make it stand out Penne pomodoro with Parmesan cheese. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/1abc365d-5ff2-4bf5-9787-be7778b431d1/IMG_3623.jpeg Health Blog - Pasta and grains. - Make it stand out Penne alla siciliana: with zucchini (or eggplant) and creamy tomato sauce. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/52fa23b1-fea1-4090-b507-813f137c64bd/IMG_3724.jpeg Health Blog - Pasta and grains. - Make it stand out Couscous, a pasta made from semolina flour, is usually combined with vegetables (here: lentils, peppers, cucumbers), tomatoes, herbs, and cheese or nuts. It is well-complemented with a vinaigrette or lemon-herb dressing. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5b4ed4dc-0a3a-4d8c-a8dd-219b9eeff496/IMG_1496.jpeg Health Blog - Pasta and grains. - Make it stand out Tortelloni, a larger version of tortellini, with ricotta and spinach (or other cheese and vegetable) filling. It is well accompanied by burro e salvia (butter and sage), tomato, cream or walnut sauces. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/73468fe2-d73f-4565-8d22-7477960fc383/IMG_4104.jpeg Health Blog - Pasta and grains. - Make it stand out Spaghetti allo scoglio (“rock”, referring to coastal waters where shellfish are found) is a classic Italian seafood pasta dish from coastal regions, especially Campania and Tuscany. It typically includes mussels (alle cozze), clams (alle vongole), and sometimes calamari or shrimp with cherry tomatoes, basil, in a light garlic, olive oil, and white wine sauce. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d85dd9fd-c63a-4268-b96c-974c377f6180/IMG_7606.jpeg Health Blog - Pasta and grains. - Make it stand out Tagliatelle are made with durum wheat refined flour and egg (~300 kcal/100 g). They are dusted with flour to prevent sticking before cooking. https://www.thehealthyencore.com/blog-2-1/meats-and-eggs monthly 0.5 2025-06-04 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d6b24046-aa67-4396-bf52-3fadb376c199/IMG_7565.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Deviled eggs, topped with anchovy fillets. Hard-boiled eggs are filled with a paste made from the egg yolks and other ingredients such as mayonnaise and mustard. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f76c56f1-9ba2-443f-ac65-494914e74ac2/IMG_7608.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7853118d-9a40-4aaa-94af-89b27168eae8/IMG_8309.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Meat was slowly grilled on embers. Note that fattty parts are kept on top to facilitate the seapage of fat into the meat during cooking. (Courtesy: Ig Oribe, Montevideo). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/2ac9446c-be8f-4938-9bcb-b6485cc540c3/IMG_8929.jpg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f7a89be9-cc6c-4732-a48a-41e32c1b3a4f/Image+27-04-2025+at+20.33.jpg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e8e4802d-c54d-45ec-85c8-39c4930eed2a/IMG_1041.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out English breakfast with sausage, ham, eggs, and beans. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f661fb52-fc25-471e-b6ad-5f506f9c0d5a/IMG_8931.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/209d2f40-3ca4-433c-a8cf-2c830620d29b/IMG_0854.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Soft boiled egg, ~ 6 minutes. Start timing when the egg is added gently to boiling water. The most consistent results are achieved with room temperature eggs. For easy peeling and to prevent overcooking cool the boilded egg quickly in ice water. Note: Orange or red yolks are due to the plant pigments in the pastures and insects that free range hens consume outdoors. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/17e03175-1ed1-4c21-aeb3-063ff8d61df1/IMG_8930.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ac27369c-46a3-4498-98fe-20585511aa96/IMG_8140.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7f87cf2a-35d8-40e2-bc7f-75fdeff24f06/IMG_7775.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Prosciutto di Parma, also known as Parma ham, and Mortadella. Prosciutto di Parma, a ham from the hind legs of specially bred pigs, is cured with sea salt for at least 13 months. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ecdf489e-ed9f-493a-8e95-cfcc2949ef4e/IMG_1169.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Coppa, is a dry-cured Italian cold cut made from the neck or shoulder of a pig. It is often compared to prosciutto but comes from a different pork cut. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4d1e6eeb-829e-4ba1-9751-f82e9b8dd93d/IMG_3037.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Steam frying eggs. Steam gently cooks the top of the eggs without the need to flip them. To prepare: Crack the eggs into the pan once the oil is hot, and let them cook for a few seconds until the whites begin to set around the edges. Add a tablespoon or two of water to the edge of the pan (avoiding the eggs) and immediately cover with a lid. Cook for 1–2 minutes, until the whites are fully set and the yolks are cooked to your preference. For crisper edges, use more oil and allow the eggs to cook for 20–30 seconds longer before adding the water. For softer whites, add the water earlier — as soon as the whites begin to set — and use lower heat. For fully set yolks, extend the cooking time by an additional 30–60 seconds under the lid. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a9e34bfc-d035-44a7-8fb0-88eaade6c0bf/IMG_0782.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Steam fried eggs, sourdough toast. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/8e099a34-f532-432d-a048-d51aa3d76c12/IMG_1714.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Paté. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/9ba941ce-33fe-4063-89d9-70c7a8ac9edb/IMG_3109.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Bresaola is an Italian air-dried, salted beef from the lean and tender eye of the round cut.It resembles prosciutto, though made with beef instead of pork. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/19a4d211-a224-493b-8009-bd2f7a95745a/Image+27-04-2025+at+20.17.jpg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e580b0c6-0925-41d8-baaa-39abbd673b48/IMG_8491.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Hard boiled eggs, tomato, on sourdough toast. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7daff450-3ba9-4c61-a6a2-37973dcc0a1b/IMG_2606.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Scotch eggs are wrapped in sausage meats, breaded and deep fried (or baked). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/14da2d6e-cfa4-43d1-89d1-38257ddb43a4/IMG_1822.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Foie gras, homemade (near Agen, France). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/eb225ac3-4fa1-4f3f-9917-05ae2d3dbbd6/IMG_8927.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4a585b8a-087b-41bb-a7cb-fa0055d56ff5/IMG_2425.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Bocadillo, a Spanish sandwich, with jamón (cured ham) and cheese. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d5eec62e-af39-47e5-af29-020935d79851/IMG_1876.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ae08fcbb-db47-43f5-af39-9a3be06dd26a/IMG_4196.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Full English breakfast. It includes sausage, fried egg, grilled tomatoes, spinach and toast (or fried bread), to which bacon, mushrooms, black pudding, and baked beans may be added. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6fa21dc7-089f-42af-a4c4-d8fa2131790e/IMG_6200.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Asado banderita, thin cut short ribs. Cut thick, it is an asado. Potatoes were cooked wrapped in foil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ff2ed435-aa1b-44aa-9310-cd0f6403c0a8/IMG_0908.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/60f9811c-2172-4252-b01f-6469391a974a/IMG_2183.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/3288511e-eea8-4786-ac12-da8520bf9740/IMG_2437.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Proscioutto de Parma, Parma ham, is an Italian uncooked ham from the rear haunches of the pig that is cured with salt. Similar types of dry-cured ham include prosciutto San Daniele and speck (Italy), and jamón ibérico (Spain). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4f2ec53d-1799-44f7-8f21-dc5d1fe48b59/IMG_6716.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/3259bf91-1f43-4433-aab1-d53d1d8d3628/IMG_2219.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Mortadella, an Italian sausage made from finely ground pork. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/42e36a5a-0d5f-4c3c-afbc-9c83f805066e/IMG_4068.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ff4a79fe-17d3-4c7a-92f0-a28abe6e6f1f/IMG_1452.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Cooked ham (prosciutto cotto), an Italian brined, cooked, and lightly seasoned ham. Here, pa amb tomàquet, a traditional Catalan dish of ham on bread rubbed with with ripe tomato. To prepare: Rub a ripe tomato side directly onto lightly toasted bread allowing the juices soak in (the bread can be first rubbed with garlic). Add extra virgin olive oil and salt to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/dc8ee9f1-c2b5-41c9-bee1-6ecc16a1d409/IMG_8917.jpeg Health Blog - Cheese, eggs and meat. - Make it stand out Chèvre frais are fresh, soft, and spreadable goat cheeses. They are similar to cream cheese, but have a fresher profile, lower fat content, and minimal processing. https://www.thehealthyencore.com/blog-2-1/fish-and-crustaceans monthly 0.5 2025-05-13 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/2574159d-cc07-48fe-ad62-0d19f30753b1/b93fe4cd-a8e4-4d41-b24b-2c6b8bd09bcf.jpg Health Blog - Fish and crustaceans. - Make it stand out Lubina al horno, sea bass baked with simple seasonings. The fish is garnished with garlic and herbs, and served with potatoes. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/1cdfeff1-a721-4532-b683-26dbb33537fd/IMG_1307.jpeg Health Blog - Fish and crustaceans. - Make it stand out Fish n’ chips: deep fried cod (flaky, mildly sweet) with potato chips, tartar (mayonnaise, capers, pickles, and lemon juice) and mushy peas (mashed peas, butter, and mint) sauces. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/1746190108113-BU0QGEU7GCVTKIGMWWA7/IMG_6375.jpeg Health Blog - Fish and crustaceans. - Make it stand out Prawns and peppers Fra Diavolo is prepared by searing prawns, then simmering them in a garlic tomato sauce with bell peppers, chili, white wine, and herbs. The sauce is cooked on the stovetop and finished with fresh parsley or basil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/b0bee046-7ba7-422e-b483-10e86ee8db24/800aa4b3-f5f3-4e8e-af77-9c11be0bd23c.jpg Health Blog - Fish and crustaceans. - Make it stand out Merluza (hake) a la riojana (Rioja, Spain). To prepare: In this version, place the white fish (hake or cod) fillets and shrimp into a rich red pepper sauce with onions, garlic, tomatoes, and herbs, cover, and simmer for 8-10 minutes or until the fish is opaque and flakes easily. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/821cdcf1-5763-42a5-99fa-66b5d080a7f4/IMG_4035.jpeg Health Blog - Fish and crustaceans. - Make it stand out Grilled sardines. Sardines are often grilled whole. To prepare: lightly oil and season the sardines. Cook over high heat on each side for ~ 2-4 minutes until crispy and slightly charred. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/eab771f2-a59d-43f4-a800-f7e18b444be2/IMG_3919.jpeg Health Blog - Fish and crustaceans. - Make it stand out Salmon, smoked, sliced, with capers. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d4a6c6bc-cd12-447f-92fe-1b9d66aefcaa/be8aa4bc-7a12-474f-9eee-9a699061bd62.jpg Health Blog - Fish and crustaceans. - Make it stand out Grilled calamari (squid), seasoned with herbs and served with diced tomatoes and parsley, olive oil and lemon. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/30299146-58b5-48b7-b816-0eb9e21141f7/IMG_7585.jpeg Health Blog - Fish and crustaceans. - Make it stand out Red mullet, sea bass. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/17519c0c-06f4-40d8-9b98-33b7ea0ac696/IMG_2552.jpeg Health Blog - Fish and crustaceans. - Make it stand out Sea bass, ready for baking. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/344cffd2-3f6a-4f17-a467-5b62f459799b/IMG_9211.jpeg Health Blog - Fish and crustaceans. - Make it stand out Safata de marisc platter of grilled shrimp, clams, and razor clams (Cadaqués, Spain). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d7a9a97a-a129-4925-ab99-7dde23b1cd25/IMG_3612.jpeg Health Blog - Fish and crustaceans. - Make it stand out Caviar, with crème fraîche, scallions, served on blinis. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/312c48c9-d4b0-4fa8-a718-8c56557b7081/IMG_0266.jpg Health Blog - Fish and crustaceans. - Make it stand out Branzino (sea bass, Italy), lightly oiled and grilled. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/b8097416-5ec4-4637-b771-8e2810bca9af/IMG_8311.jpg Health Blog - Fish and crustaceans. - Make it stand out Octopus. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/168ca4c2-0a9c-4691-ad8a-9b923047608f/IMG_3740.jpeg Health Blog - Fish and crustaceans. - Make it stand out Crabs. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6d0cea6b-4a95-4b95-a0f1-030c09f9153a/IMG_3823.jpeg Health Blog - Fish and crustaceans. - Make it stand out Moqueca baiana de peixe (fish stew, Bahia, Brasil), a rich, coconut-based fish stew made with coconut milk and dendê (unrefined palm tree oil). Moqueca is loosely translated from Tupí-guaraní language as slow cooking. To prepare moqueca, chopped onion and garlic are sauteed in a clay pot at a medium to medium-high heat with a small amount of dendê oil (until soft, translucent, and slightly golden). Red peppers, basil, and cilantro are then added and cooked until firm. Cocunut milk is poured over the mixture and kept simmering until blended. Spices (salt, pepper and cumin) are added to taste. Fish is incorporated and cooked in a simmer until flaky (courtesy Ig Oribe, Punta del Diablo). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/af4893b2-3b51-4d34-819e-d94be5b10d8c/IMG_4300.jpeg Health Blog - Fish and crustaceans. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/c66f54d8-28b3-4a5c-9469-2293e4815c7c/IMG_3960.jpeg Health Blog - Fish and crustaceans. - Make it stand out Grilling sea bass on coals. The fish flesh side up, seasoned with onions, peppers and spices, was then covered with foil. The foil distributes the heat evenly while preserving humidity. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/9dfe4f1a-7237-47f1-b916-1940a728edea/IMG_7978.jpeg Health Blog - Fish and crustaceans. - Make it stand out Fish is considered done and ready to eat as soon as it begins to flake easily to twisting a fork that has been inserted at its thickest point at a 45 degree angle. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/b670b0d8-3deb-499f-9801-e54af37e8dc8/IMG_2554.jpeg Health Blog - Fish and crustaceans. - Make it stand out Baked sea bass. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a9767a0f-c5c8-4307-976c-c366a62aadb1/IMG_2607.jpeg Health Blog - Fish and crustaceans. - Make it stand out Filets de perches meunières (Rolle, Switzerland). Perch is a mild, white-fleshed freshwater fish known for its delicate flavor and firm texture. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/dcd033bd-5d15-4e8f-b49f-0bc6c09bae37/IMG_1185.jpeg Health Blog - Fish and crustaceans. - Make it stand out Pescaditosfritos (fried small fish), fried whole and served as a tapa or appetizer in the Mediterranean and South America. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f456adb0-f4ee-49cd-ae52-600252b16e72/IMG_5824.jpeg Health Blog - Fish and crustaceans. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/aef83b2c-362e-4c6d-b5c3-a4c66db753a6/IMG_1885.jpeg Health Blog - Fish and crustaceans. - Make it stand out Shrimp. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/134c453b-4be5-41ec-af15-7b9d765f0b29/IMG_2011.JPG Health Blog - Fish and crustaceans. - Fishing is an immersive outdoor experience that promotes both physical and mental well-being. Fishing is an immersive outdoor experience that promotes both physical and mental well-being. The act of casting a line and waiting patiently encourages mindfulness and relaxation, reducing stress levels, builds skills in patience, strategy, and problem-solving. The thrill of catching a fish brings a deep sense of satisfaction, making fishing a rewarding pursuit for both body and mind. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6e10e460-bcad-40c8-bb6f-bdb181d453e6/IMG_7588.jpg Health Blog - Fish and crustaceans. - Make it stand out Mussels. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/36c743df-2597-4eb8-b2a7-24c94b7f5156/IMG_6612.jpg Health Blog - Fish and crustaceans. - Make it stand out Clams. https://www.thehealthyencore.com/blog-2-1/on-happiness monthly 0.5 2025-05-01 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/af7ad0a7-a817-4be7-ba92-01d8373de036/IMG_2015.jpg Health Blog - On happiness… - Make it stand out Happiness is not just a feeling- its healthy! Joy and a positive attitude reduce stress, boost immunity, and enhance emotional resilience. Optimism and laughter trigger dopamine and serotonin release, promoting mental well-being, and reduce cortisol preventing stress-related illnesses. A joyful mindset strengthens social connections, is good for heart health, and increases longevity. It’s a vital part of a healthy life. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5544ac61-e948-41b3-abcd-db17055b9845/IMG_2010.JPG Health Blog - On happiness… - Make it stand out A. Hedonic well-being brings instant joy from pleasure, and self-gratification. It confers temporary joy. B. Eudaimonic well-being promotes long-term fulfillment from pursuing meaning, purpose, and contributing to others. Both are beneficial for mental health, but eudaimonic well-being has more impact on biological resilience compared to hedonic well-being. A balanced life often includes both—the subject depicted enjoys hedonic pleasures, while also pursuing deeper meaning through service to the community. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5efe02fc-6a8f-4643-a168-559d50881c06/IMG_2013.jpg Health Blog - On happiness… - Make it stand out Happiness is linked to strong family bonds, friendships, and meaningful relationships. We are happier, healthier, and live longer by the strength and depth of our human connections, regardless of backgrounds. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/b60cd68b-5848-4d29-a129-577a69282d13/IMG_3617.jpeg Health Blog - On happiness… - Make it stand out La joie est ici et maintenant, Joy is here and now. Joy lives in the present moment - not in the past or future. You access it by slowing down, paying mindful attention, accepting life as it is, and practicing gratitude. True joy is not fleeting; it’s a way of being that arises when you are open and fully present. (Beverage stand, La Romieu, France.) https://www.thehealthyencore.com/blog-2-1/onions-and-garlic monthly 0.5 2025-05-03 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/addde81a-18df-4aef-a1b3-71706d3b7f49/IMG_6370.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Parsley. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4c58cf12-7e7d-4b58-ac59-28e06e2d3e14/IMG_1765.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Sage. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f7de7c63-edd9-43da-9b64-0d969ac569e6/IMG_1742.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Basil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/50e01848-3a3d-43cb-ba0e-63248ed3506c/IMG_4669.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Cinnamon. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/552abde5-9280-4fbf-98ec-6539cd125d88/IMG_4659.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Pepper. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e4d53dac-0dc0-49dd-abee-6463f5d537ef/IMG_3608.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Mint. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/791e9324-a2c6-4ca1-83f1-ce685c35d058/IMG_6508.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a7a12b12-8f48-45c2-96fe-cac5a6abdda8/onion-garlic.JPG Health Blog - Onion, garlic, herbs and spices. - Make it stand out Onions and garlic gently sautéed in olive oil are the base for many soups, stews, sauces, legumes and beans, rice and grains, pasta, meats, fish, and many other foods. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/54dd261a-2ee3-40fb-97ab-f2c50fd8d19c/IMG_1740.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Blue basil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ea086f4d-dccc-48e1-860f-643ea9c9d451/IMG_4437.JPG Health Blog - Onion, garlic, herbs and spices. - Make it stand out Garlic (Allium sativum) is one of the oldest cultivated plants (at least 5,000–7,000 years). It remains a powerful natural remedy and essential culinary ingredient worldwide. Fresh garlic (here) is used when texture and strong flavours are needed. Dried garlic is used when convenience, even distribution, or longer shelf life is needed. Cut/chop/crush garlic and let rest for 10 minutes before use to maximise its health benefits. Cutting garlic releases an enzyme, alliinase, that converts garlic’s alliin into alliicin, a potent anti-inflammatory and antimicrobial compound. Use garlic at least 10 minutes after cut. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5c8af195-615f-4a2a-ac5e-75c697df9c89/IMG_3775.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Preparing paella marinera, a classic seafood paella made with onions, garlic, and red peppers sautéed in olive oil. Short grain (arborio) rice, saffron, pimentón, and shellfish are added at different stages. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/84390280-6ae7-4f2a-a4d2-170e59708980/IMG_0030.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Ginger. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/534aa2cb-224e-42ed-9eae-7d3d06b014b2/IMG_7239.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Spring onion (green onion or scallion), a member of the onion family has a mild, fresh, slightly sweet flavour. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ad0b0de7-5ae4-4c31-8ed3-616fbbd894f1/IMG_1339.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Frying onion and garlic in olive oil. For a rich flavour, spices should be added early on with the onion and garlic. Here, salt and pepper were added as the onion and garlic softened. These were followed by other spices. This way, the spices infuse the ingredients more thoroughly. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/b1a19021-79fb-43ab-8d38-258af921b67d/IMG_6512.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/12b675b4-5630-4839-8881-0f423fe28fbc/IMG_6513.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5f9e7c0d-443b-4285-b78c-2b42fb77af92/IMG_8503.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out The onion (Allium cepa) has been cultivated as early as 5000 BCE. It has been an important part of human history, from ancient religious rituals to modern medicine and global cuisine. The onion’s durability, health benefits, and flavour have made them indispensable ingredients across cultures for thousands of years. Their ability to grow in various soils and climates, along with their long shelf life, make them a crucial food source. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/c3289d87-b207-4f55-848e-a872ca1b6556/IMG_3612.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Laurel leaf. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/01205d7f-ffeb-423b-b17d-5139f33ae783/IMG_6511.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/fe161798-d8b6-4569-99f6-67f315a0e3a2/IMG_1764.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Rosemary. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/c2f713bf-2dcb-41de-9c2c-3649de8acbd7/IMG_6493.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/af75e183-8202-47b8-8dbc-0cbbc47fabe4/IMG_7230.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Leek. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4304d6db-f3ca-40e4-9118-f4cc0d268681/IMG_6514.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d963a7a0-385f-45e1-b7ac-6c62668b8df1/IMG_6512.jpeg Health Blog - Onion, garlic, herbs and spices. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thehealthyencore.com/blog-2-1/vegetables-legumes-spices-and-plants monthly 0.5 2025-06-04 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/079deb6e-8444-41ba-a7ba-3bd29928d3c7/IMG_7548.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/b40f1240-306f-4b92-bdf4-e954835d8e05/IMG_4134.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Green beans are best eaten cooked. Steaming (here), boiling (and cooking under high heat) inactivates green bean lectins. Lectins can cause nausea, vomiting, and other gastrointestinal symptoms. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/dfc3aa54-3e56-4c88-8b0c-5c289e4993dd/IMG_1241.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Aubergine’s (eggplant) spongy texture absorbs flavours, making them good for roasting, grilling, or stewing in dishes like ratatouille and moussaka. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0bbd4a80-58a0-42d7-9274-0293c69fc118/IMG_7254.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Celery is mostly water (a good hydrating snack), low in calories, rich in antioxidants, high in fibre, and has anti-Inflammatory properties. It is eaten raw or cooked as a base soups, stocks, stews, and stir-fries (sofrito in Spain/Italy, mirepoix, France). Celery was used as a medicinal herb in ancient Egypt, Greece, and Rome. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f481309d-87a0-46a2-8d0c-b4b3f7f6ce07/IMG_0196.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Artichoke frittata. Frittata, an Italian-style omelette, is made with beaten eggs mixed with vegetables, cheese, meats, or herbs, then cooked slowly over low heat until set. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e5b621e3-294c-4e82-95be-44d96cb00e3e/IMG_8814.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Bean sprouts, good nutrient sources, are the tender sprouts of germinated beans. They are typically used in stir fries, salads, and side dishes. These were grown in the kitchen from black beans. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/96217e30-d492-4954-a8c0-08970e28e36a/IMG_0821.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Vegetables and chicken are ready to be grilled. The result is a succulent and rewarding meal. Other meats and sausages can be cooked this way. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/901f7d9c-2b52-466f-b5d4-415cbf0cc1bb/Image+29-01-2025+at+07.08.jpg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Frozen peas retain most of their nutrients. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/66fc90e6-ef32-4062-b762-87b5979197ec/IMG_7569.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Artichokes are rich in fibre, antioxidants, and may help lower cholesterol. They’re also a source of folate, vitamin C, and magnesium. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/65b80fb3-1702-43bc-b24a-22883a0256f9/IMG_6491.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Calabaza (Spain, South America) butternut squash. It has sweet, nutty flavor and smooth texture when cooked. It has a hard rind, allowing for long storage. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0eaa4201-2fde-436e-9b63-2449c9174a80/IMG_1651.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Shallots are smaller than onions, often with multiple cloves inside one bulb. They are milder, more delicate, and slightly garlicky. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/3d020da6-60bd-4801-99f3-e5a71e6bbc00/IMG_4146.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Green peas (petit pois) are easily steamed, boiled or cooked with other legumes and vegetables. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0ebbf64b-7487-46fa-abd4-ce4aa804dbbf/IMG_6692.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Persimmon, originally from East Asia, has a honeyed and subtly spiced flavour. It is eaten fresh, in salads, desserts, or cooked. It pairs well with yogurt, cheeses, and nuts. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/b52def10-c5a6-4eda-8d64-ffec79309903/IMG_5554.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out A healthy legume salad: pinto, black turtle, soy, borlotti bean, sweetcorn and red pepper salad (~100 kcal/100 g). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ab27dc3d-431a-4cbe-87f3-a39dc6b3dc7d/IMG_2131.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Celeriac (celery root) can be used raw or cooked as an alternative to potatoes and other root vegetables. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6c0c55de-b77e-485b-b23f-9968431242e2/IMG_1127.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Vegetable and mushroom escalivada (grilling, Catalan), with olive oil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/370bea13-11eb-4d68-8941-41207a16dab5/IMG_1967.JPG Health Blog - Edible plants: vegetables and fruit. - Make it stand out Vegetables are edible parts of plants. They can be classified according to their botanical characteristics and the part of the plant that is consumed. Mushrooms are fungi, not plants, but they are commonly grouped with vegetables in culinary contexts. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6854b345-bf71-4f3d-8a47-15228c8c1472/IMG_4246.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Lettuce is a quiet and fesh companion to our meals. Lettuce first grew wild along the banks of the Mediterranean and in parts of the Middle East. It was cultivated in Egypt ~ 2700 BCE. Ancient Greeks and Romans often served it at the end of banquets, believing it aided sleep and soothed the senses. Lettuce travelled with traders and explorers, crossing to the Americas, where it flourished in countless varieties. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/76dae7b5-4671-45fb-9778-bf21fae7a289/IMG_0014.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Onions are essential to most cooking. They increase their flavonoid antioxidants with cooking, but lose thiosulfinates and other antioxidants. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4e3f6656-636f-4819-b67b-e982aa47a4a7/IMG_0588.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ffd97c26-2829-484d-92cd-ec789671760e/IMG_0936.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Blanching carrots and courgettes. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/2d1c9dca-9d0d-4346-b469-794dcfc09a6a/IMG_6666.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Cherry tomatoes, a perfect match for a simple salad. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e50f66ee-84cb-4a08-ab47-768f403d9ede/IMG_5900.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Boiled root vegetables (potatoes, carrots, and beets) retain most of their nutrients, as their starch structure helps trap vitamins, legumes (lentils and beans retain their protein, fibre, and minerals (iron and magnesium). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ee9c88cb-11e7-48b6-b43d-00ae8c87baad/IMG_8251.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Cauliflower, traditionally white, also comes in purple, orange, and green varieties, each with different antioxidants and nutrients. Cauliflower is rich in fibre and low in calories making it popular in low calorie diets. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/66277879-4204-48ef-96be-8edb8324169a/IMG_3191.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0601a734-5df6-4ca8-a3e8-86071bf88f58/IMG_4275.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/afecdd81-68ba-4c82-99a7-bfe61c43c3f6/IMG_4733.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Tomatoes were originally a wild fruit from Mesoamerica and the lower Andean regions (tomate, in Spanish, from tomatl in Nahuatl). Brought to Europe by explorers, it was first viewed with caution, its vivid red linked to danger. Today, the tomato is at home around the world. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/3f0bf133-667f-41ae-8b58-bb42fd948c78/IMG_1692.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out King trumpet mushrooms can be used as meat substitutes in vegetarian and vegan cooking. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/25fbe403-86fb-4dca-b955-6d46f45d9055/IMG_7194.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Regular consumption of beet has been associated to cardiovascular and cognitive benefits, especially in older adults. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a9f12547-431a-4810-bcfa-5a15c4170db7/IMG_7626.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/722a6dcd-7a47-44a6-813d-9d4b241dbe12/IMG_4276.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a6c0626f-8027-4564-ad4e-e0d5f35c9147/IMG_6517.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Espelette peppers are a type of chili peppers typically used in Basque coooking. They are dried and ground into Piment d’Espelette, a mildly hot spice. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f801125e-c0f8-4f69-bec1-0418f9c49edc/IMG_2906.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Blanching tomatoes makes them easy to peel and helps preserve their quality when frozen. To ease peeling, an “X” is cut into the skin before placing them into boiling water. This technique is also effective with peaches. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/107ba7bf-a6bf-4ecd-927f-eb6adeecddf1/IMG_4168.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Carrot varieties, based on their colour, include orange, purple, white, red, and yellow. Carrots were mostly purple and yellow until the orange variety became popular through selective breeding in Europe in the 17th century. Carrots are best boiled to make more antioxidant carotenoids available. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/44824600-7ce2-4e0d-a44b-1f5d8280ca35/IMG_3718.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Grilled eggplant with olive oil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/8564928d-590c-4cae-a396-f7fbc5531b63/IMG_0027.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Garlic, closely related to onions, shallots, and leeks, has been used for centuries in cooking and medicine for its pungent flavour, aroma, and health benefits. It is used raw in dressings, salsas and aioli. Roasted, it becomes soft, and sweet. Sautéed or fried, it is used in sauces, stews, and stir-fries. It is rich in allicin, a compound with antibacterial and anti-inflammatory properties, it may lower blood pressure and cholesterol. It may boost immunity and is used traditionally to combat colds and infections. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/fb92c7e2-270e-481a-90be-eb0c4b050c91/IMG_7593.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Chanterelle mushrooms. To prepare: Clean chanterelles gently without water, then sauté garlic and shallot in butter and oil. Add mushrooms and cook until golden, season with salt, pepper, and herbs, and finish with a splash of wine or cream if desired. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6e47a60a-2dab-4eda-b097-9d6950ff123e/IMG_3083.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/820bff2a-310f-4e62-85b9-9248333111ae/IMG_4730.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Swiss chard is more flavourful than spinach but milder than kale or mustard greens. It’s more heat-resistant than other leafy greens making it good for cooking. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/fe7dae05-0eca-459f-93b2-650bccbac42d/IMG_4536.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a32525ca-7dad-4f73-acdf-b2e51a13b3f0/IMG_2865.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Potatoes, boiled, with butter and parmesano cheese. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/34023dfd-5b27-467a-a52d-239b43832657/IMG_5844.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Fruit salad, sirop au xérès (sherry syrup). To prepare sherry syrup: combine sherry, orange juice, lemon juice, and honey or sugar, add orange zest (some add a tiny pinch of salt), let sit for ~ 10 minutes. Add mint or basil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0ed0bc30-22cb-443f-b3b2-9ff6cde08965/IMG_2992.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Potatoes are rich in carbohydrates, starch, fiber, vitamin C, and potassium. There are many varieties, including starchy type (Russet) and waxy type (new) potatoes. When cooked potatoes are eaten cold, they contain type-3 resistant starch — an indigestible starch that supports a healthy gut microbiome. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/9ca95a91-aa04-4fec-a6ec-15728b4fffae/IMG_4164.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/527d0261-9597-46a4-a7c2-e5529b5ffea1/IMG_0010.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/903449be-a319-4e6d-9685-e9d7b3a32ca1/IMG_5732.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Overboiled asparagus. They were left too long in boiling water. Here, an overbearing vinegar, olive oil, and spring onion dressing attempts to make up for their loss of taste. They have also lost their texture. Beware of distractions when cooking! https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0e17128a-0501-47e9-8307-e4df65814b5a/IMG_4100.jpeg Health Blog - Edible plants: vegetables and fruit. - Make it stand out Spinach, blanched. It was submerged in boiling water for 3 minutes, then in ice water (blanching, parboiling). This preserves nutrients, colour and texture. https://www.thehealthyencore.com/blog-2-1/basic-cooking-technique monthly 0.5 2025-05-01 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7c088401-a11d-484e-8165-1fe6e3d3c4fc/IMG_3715.jpeg Health Blog - Basic cooking techniques. - Make it stand out Gas burners. The gas burner’s direct flame provides even, consistent heat and responds instantly. This is important in sautéing, searing, or wok cooking, where close heat control is essential. It is the preferred choice for many chefs. Electric burners take time to heat up or cool down, and distribute heat more unevenly. They maintain steady low heat suited for delicate tasks like simmering or melting. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a9362405-c4f2-47e5-8cb8-e99125030a28/IMG_3874.jpeg Health Blog - Basic cooking techniques. - Make it stand out Meats, fish, vegetables, bread, or desserts can be grilled, roasted, or baked over coals. The heat intensity can be manipulated by ember placement, and by moving the grill relative to the embers. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d5a7a28a-0d94-443e-90c3-0d193e8f32e0/IMG_0973.jpg Health Blog - Basic cooking techniques. - Make it stand out Stir-fry mixed vegetables in a wok. Cook in small batches to prevent steaming. Marinate before cooking for best results. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f29ca0f7-b1ab-4cd5-8f83-0967285760bc/Image+04-04-2025+at+19.21.jpg Health Blog - Basic cooking techniques. - Make it stand out Coals are ideal for direct cooking on a grill (or a hot plate or stone) or wrapped cooking in foil (potatoes, above, right), leaves, or clay. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d692360e-fca7-4554-9fec-a6072a6cd9f0/IMG_4306.jpeg Health Blog - Basic cooking techniques. - Make it stand out Stir-frying is highly adaptable, and can incorporate vegetables and ingredients on hand (vegetables and prawns shown here). The use of high heat and a well-seasoned wok is traditional in northern China. Stir-frying has become a popular comfort food worldwide for its simplicity, bold flavours, and adaptability. https://www.thehealthyencore.com/blog-2-1/easy-mediterranean-cooking-10-basic-recipes-for-breakfast-lunch-and-dinner monthly 0.5 2025-05-23 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0caa85c4-c6e6-48b9-9de2-1a1d8a28549c/IMG_1997.JPG Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Frappé (smoothie). Easy and quick to prepare, there endless combinations of fruit, nuts, vegetables, and spices. To prepare a basic smoothie, blend your choice of fruit and vegetables, water or milk (cow’s or oat milk), muesli, and yoghurt (as a thickener). Add nuts or chia seeds for extra fibre. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/cbbb0037-cfc9-4ec7-b38e-39afa109a75c/IMG_6741.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Anchovies, marinated in vinegar, with tomato and olive oil on toast. Alternatively use sardines, herring, tuna, salmon, or other fish. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a2e44e1c-8329-430a-85dc-2b076332aed7/IMG_4870.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Sardines in olive oil. They are good sources of protein and nutrients. They are eaten alone or topped with thin slices of red onion, peppers, tomato, and frequently mustard. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/12f9cc60-82d5-48ef-b53b-fb1a901b1249/IMG_5595.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Muesli is a combination of rolled oats, dried fruit, nuts, and seeds. Here, apples and frozen berries have been added to enhance taste and nutrition. Frozen berries retian their nutritional value. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7e375254-70b0-4091-b5b2-101d11e534d7/IMG_8280.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/abfb3fdf-ae7a-4d67-b49c-0e7222896a1b/IMG_0315.JPG Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Steak sandwich. There are many versions combining meats complemented by different ingredients. Here, a chivito with steak, ham, bacon, cheese, egg, lettuce, tomato and mayonnaise on a bun (Uruguay). It’s delicious, but very high in calories and animal fats. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4537abd5-7f65-4e00-9e00-3949db80e288/IMG_0607.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Grilled chicken, with a potato, tomato, beet, and lettuce salad. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/13b09910-5d6e-4d31-b2ed-e2faa9c32dd8/IMG_0472.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/25859483-b7a2-413f-a537-a40b2b6412ba/IMG_1397.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Fasolada (fasola: bean in Greek) is a delicious and popular traditional soup in Greece. To prepare: cook onion, celery, carrots, and garlic with olive oil until softening. For a “red” fasolada add crushed tomatoes and season (may add sugar); for “white” just add lemon juice. Add the white cannellini kidney (or navy) tinned beans, vegetable broth, and boil for 10-20 minutes, then let simmer. Add parsley. Dried beans need to soak in water for at least 8 hours before use. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f62a0822-9993-4986-bf67-de6a86f405db/IMG_5695.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Ratatouille and pesto: leftover ratatouille and pesto are accompanied by fettuccini. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/eb566b5e-08d6-4dce-b6b9-9f23e88c79d8/5331b34e-a58b-4311-8196-ea5dc327cdf9.jpg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Broccoli rice. Rice has just been added to a pan with broccoli florets, carrots, and mushrooms lightly cooked with minced garlic in olive oil. To prepare: To rice (1 cup) add vegetable broth (2-3 cups), and let simmer (beware of over cooking) until most of the broth is absorbed (~20 minutes). Rice should be tender (not soft or “mushy”). Vegetable broth may be infused with a few strands of saffron (saffron rice). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6a74827d-5754-4abe-951b-259cb8865f68/IMG_9611.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Mediterranean tuna and anchovy salad. Seared tuna, anchovies marinated in vinegar, boiled egg, sliced cucumber and radish, on lettuce, with olive oil and lemon juice. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e8829762-c614-4e6a-b3e2-7802e741f089/IMG_1267.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Pasta with olive oil, tomatoes, spinach and garlic. To prepare: cook pasta (your choice), toss with olive oil, sautéed garlic, spinach, and add parmesano cheese. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/91e16ae0-4c90-492d-a033-1a19a6356a87/Untitled+2.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Black bean and spinach soup, a happy marriage of two different food traditions (Mediterranean and Latin American). Chopped garlic, onions, cumin, chili, and lime or lemon juice add warmth and depth. To prepare: sautée onions and garlic in olive oil. Add red curry powder, ground turmeric and chilli powder to taste. Add pepper to increase absorption of turmeric. Add 400 g of canned black beans, rinsed, and ~ 400-500 mL of vegetable stock. Let simmer for 40-50 minutes, mash with a fork (leave chunks), and then add the spinach. Add lime juice to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/98633b84-01fe-4fcd-9b5f-144c83a7d154/IMG_2787.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Shrimp, cooked in garlic and tomato sauce. To prepare: Rinse raw peeled and deveined shrimp and pat dry. Season with salt and paprika. Heat olive oil and butter in a pan (medium heat), add onions and then garlic, cooking until soft and fragrant. Stir in tomato sauce, tomato paste, cayenne, oregano, soy sauce, sugar, and stock. Simmer for several minutes until slightly thickened. Add the prawns and cook for a few minutes per side until pink and fully cooked. Taste and adjust seasoning, then garnish with fresh green onions. Serve with rice, toasted bread, or over pasta. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/26c15e95-b374-494e-a276-97a43ced8ab5/IMG_4539.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Bagel with cured salmon (Brooklyn, USA). It has been toasted, buttered, and lox (salmon, cured in brine, similar to gravlax), cream cheese, tomato, and onions have been added (~500 kCal). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/c42c34a2-99dd-450f-b8ab-49a4701914ff/f2904810-68b3-4a77-8112-3d42e302d979.jpg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Striped sea trout, grilled on a griddle or girdle, a flat top metal tray (courtesy: G. Mera, Montevideo). Seafood, meats, poultry, vegetables, and most anything can be cooked rapidly and easily using a griddle. To cook fish on a griddle: Heat the griddle, oil and season the fish, cook skin-side down until golden, then flip. Fish is ready when it flakes easily and hits 63°C (145°F). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/bb7ac484-1f0b-4090-a4cf-9240fe637116/IMG_1016.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/bf361674-f720-463d-a22e-06cb14372d89/IMG_1021.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out This mixed vegetable soup includes spinach and corn. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e82e495a-ec55-449c-ba46-ba3c2f13e665/bba4593d-2a0f-4b1b-b256-f7cb1f753481.jpg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Pargo (red snapper) al horno. The fish is baked over potatoes, and garnished with red onion rings, capers and herbs. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/af58a373-adcf-4093-a194-a06184298376/IMG_8551.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Shrimp and rice soup. To prepare: Sautée red peppers, onions, and garlic in olive oil until tender. Add a paprika, oregano, and spices to taste. Add tomatoes (1 tin), tomato paste, and vegetable broth (4 cups). Add 1 cup of rice (bomba, arroz valenciano) and mix. Bring to a boil, then simmer until the rice is cooked (~ 20-25 minutes). Add peeled and deveined raw shrimp (1/2 kg, 1 lb.) and simmer until the shrimp are pink and cooked (~ 5-7 minutes). Salt, pepper and parsley are added. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/dd16e222-71f5-4cfa-9785-817f605fbb0d/0c7d4f04-1e7a-4376-8008-a0a015ee1ee2.jpg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Broad beens, prawns, and Rossignol mushroom salad. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5fdc3ec4-7778-4888-ae11-67b9588b8b4e/IMG_0104.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Hummus (ḥummuṣ bi ṭaḥīna, chickpeas with tahini) is made with mashed cooked chickpeas, tahini (made from sesame seeds), lemon juice, and garlic. It is a good source of protein, fiber, and healthy fats. Hummus (hot or room temperature) is eaten alone, as an accompaniment, or with pita bread. To prepare hummus blend tahini (~1/4 cup) for a few minutes until a paste. Drain tinned chickpeas (keep their cooking water, aquafaba), and blend in with the tahini paste. Add extra-virgin olive oil (~1/4 cup), a clove of garlic and lemon juice (~2 tablespoons). Add salt, paprika, parsley, mint, onions, pine nuts, to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/42d59a7e-8567-49f0-8bc1-2dadb5d13eba/IMG_2167.JPG Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Shrimp pasta. Linguini, fettuccini, and angel hair pastas do well with steamed shrimp. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/fa7f7e10-1de0-4309-8742-24c321e87c37/Untitled+9.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Fold spinach leaves into the black bean soup and cook for a few more minutes. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f09327d8-0149-466a-8ab6-79717f6cde6f/IMG_3648.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Tuna and white bean salad, with an olive oil, lemon juice, mustard, and shallot dressing. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/78c41f45-8425-4ea6-930b-1c14c26be162/IMG_6806.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Lentil and white bean stew, with tomato and red peppers. To prepare: add onion to olive oil and garlic at medium heat in a large pot. Sauté for ~ 5 minutes until softened. Add carrots and celery. Mix in cumin, paprika, and thyme. Cook for a few minutes until fragrant. Add lentils, (pre-soaked) beans, red pepper, diced tomatoes, broth, bay leaf, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30–40 minutes, stirring occasionally, until lentils are tender. Add olive oil and garnish. Lentils and split peas have short cooking times. They do not require pre-soaking. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6210b75c-2ab1-4ccd-aeaf-1e14cf60b7ab/IMG_6714.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Stir-fry mixed vegetables with a simple stir-fry sauce (pickled garlic, ginger, sesame oil, and soy sauce). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5d42cd17-6b23-42f7-acec-6e000afd2f9f/69904800222__B96732B9-844A-462B-808A-2B9F5B150A6D.fullsizerender.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out “One pot” roast chicken, with potatoes, onions, and olives. To prepare: heat olive oil in a large, deep pan over a medium heat. Add chicken thighs, placed skin-side down, with grated lemon zest, thyme leaves and baby new potatoes. Cook for ~ 15 minutes, or until the chicken turns crisp and has a deep golden-brown colour. Turn the chicken and potatoes, add baby carrots and cook for a few minutes until the carrots start to become tender. Add chicken (or vegetable) stock with Dijon mustard and simmer, then add shredded kale leaves and season to taste. Cover and continue cooking until the chicken is ready (cooked all the way through), the potatoes and carrots are tender, and the liquid has reduced slightly. Add broth as needed to keep the preparation moist. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/2a923399-04c3-49d6-be38-caba49af0a81/IMG_5828.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Saffron rice. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ba445002-35c9-4504-abe4-aec5fcbfe433/IMG_9253.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Farcis Provençaux (Provençal stuffed vegetables), with veal and vegetable filling (Ramatuelle, France). To make stuffed bell peppers halve and roast a bell pepper, fill with a mix of quinoa or couscous, cherry tomatoes, and crumbled feta. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5c49b022-764e-4df7-aac8-a95d6dac6a88/IMG_5814.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Ratatouille (Provence, France), here prepared with humble ingredients (vegetable leftovers: courgettes, red peppers, endives, olives, rosemary and garlic) is cooked slowly. It is versatile, a companion to bread, fish, eggs, or enjoyed on its own. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/77d5f927-eedb-4546-a9ec-b223503927be/IMG_9598.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Mixed berry, apple, banana, oat milk, honey, and water smoothie. A sprig of mint adds additional flavour. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/388dc0de-c088-41af-a44d-2747e5d10800/IMG_3636.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Poached (or fried, or boiled) eggs, feta, red pepper, and crushed avocado on sourdough bread. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0353ab14-8fa2-4b70-8441-b2a22bfcc531/IMG_5529.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Empanadas are baked or fried pastry turnovers with various fillings. From left to right: cheese and olives, cheese and tomato, pulled meat and cheese, cheese and mushroom, and cheese. These empanada varieties are popular in Chile. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4a575a3a-7384-4f9f-8f43-d05f4df05ffe/IMG_5730.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out A salad of courgettes, cucumbers, lettuce, spinach, mushrooms, olives, dates and parmesano cheese, complemented by a balsamic vinaigrette. To prepare balsamic vinaigrette mix balsamic vinegar, honey, mustard (or honey mustard), garlic, salt, and pepper. Gradually add olive oil while stirring to create an emulsion. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/c61546ce-5242-4d24-ade2-879e85b375ff/IMG_5571.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Most pasta (here malloreddus from Sardinia) marry well with tomatoes, cow’s milk mozzarella cheese (fior di latte), basil, and olive oil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/04311957-74f6-46d6-8ac2-456c4de10be9/IMG_7340.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Vegetable chicken soup. Roasted chicken has been added to a basic vegetable soup. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/cc1f593f-8837-42eb-9efa-25925b324c7c/IMG_5821.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Baked broccoli sprigs. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ca4c7908-2330-4210-a9db-50cea7af8de0/IMG_3808.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Arugula (rocket) salad with peaches, blue cheese, olives, tomatoes, and crumbled cheese, with a balsamic vinaigrette (or honey mustard) dressing. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/06083d05-2c19-4d5a-b099-eba8c6b41a9d/IMG_3645.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Salmon, marinated in olive oil, lemon and vinegar, with fennel. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d62728af-2c6f-4b12-8037-2eed6b93d9f7/IMG_9251.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Filet de veau de lait (veal fillet), with glazed carrots, carrot purée and a sauce (Ramatuelle, France). Note: each piece of meat has been cooked to different doneness. One carrot is glazed and served whole, retaining its shape and texture, and other carrots are puréed. A rich sauce (jus), made from veal stock, accompanies the meat and vegetables. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/e60856ae-ded6-4740-ba16-39398814fde5/IMG_3621.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Ham and stracciatella cheese (mozzarella curds mixed with cream) on focaccia bread (~450 kCal), grilled. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/cfd924ae-6ce5-4521-93af-56c03f957ad9/IMG_9184.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Arugula, anchovies and Parmesano salad. Olive oil and lemon dressing. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/78e8427b-2489-4966-84dd-f304e6e24c5b/IMG_2221.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Fruit salad. Dress with orange and lime juice, honey, and lime zest. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/3144543b-59c3-45e5-8980-f9d6a1ff41ae/IMG_5572.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Caprese salad and insalata tricolore with mozzarella di bufala Campana (mozzarella cheese made with fresh milk of Italian water buffaloes). Cheese is combined with cherry tomatoes and avocado, with basil and extra virgin olive oil. Add balsamic vinegar to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/3b36415b-d5da-4e69-8717-91c608125bca/IMG_9663.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Boiled courgette and sundried tomato salad with feta cheese. Add olive oil and vinegar to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/13622b7f-dc70-4ea0-a458-403ae36c4507/IMG_9385.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Club sandwich, with egg, ham, cucumber, lettuce and tomato. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/ea6989a7-4642-4f28-adba-563916ded96d/IMG_0619.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Courgette, red pepper, bean, and carrot soup. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f85b9e3f-4ad6-4aad-b18b-987921ea628d/IMG_2176.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Roasted vegetables (asparagus, red peppers, courgettes, onions, mushrooms) with olive oil and romesco sauce. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/55a7304e-3934-4408-9b6f-c7ff54b45931/4ea48271-2279-47c5-bc73-201d0e0c3190.jpg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Baked fish and potatoes. To prepare: a salmon (or cod, other fish) fillet is placed on pre-cooked sliced potatoes, here with a tomato sauce, olives and olive oil, and baked for 15–20 minutes. Alternatively, place fillet on foil, olive oil, top with lemon slices and dill. Bake for 20 minutes at 180°C. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/c688c0c7-8ea4-414b-9c3a-6f80d6c0a4be/IMG_5762.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Tacos are traditional Mexican corn (or flour) soft tortillas filled with a variety of ingredients, typically meat, seafood, or plant-based proteins. They are widely adapted in different culinary traditions around the world. Vegetarian versions feature rice, beans, mushrooms, roasted vegetables, or plant-based proteins. Toppings include cilantro, onions, shredded lettuce, salsa, guacamole, cheese, and lime juice (Jackson Heights, New York). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0b0bd904-d076-4f3b-b6d8-964d8ff68191/IMG_4077.jpg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Greek salad. To prepare a Greek salad use cucumbers, tomatoes, red onions, peppers, olives, and feta cheese. Dress with olive oil and lemon juice. Add parsley. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5a8b7604-3a58-4c63-95d5-13492b12cf0f/IMG_8311.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Beef ribs (asado de costilla), slow-grilled on coals. The fatty parts are kept on top, allowing the fat to seep down into the lean meat. The result is juicy and flavourful, with a good balance between fat and lean meat. The potatoes are roasted separately in an oven. (Courtesy: Ig Oribe, Montevideo) https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/9a00ceb5-9af4-4c1f-96ea-7e1f484d29b6/IMG_4516.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Egg and avocado on toast, with olive oil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/d8dc74e5-5d3e-4c6e-ae8f-f1f33964f95e/IMG_4562.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out A spinach, broccoli, carrot, onion, celery, and leek soup simmered in vegetable broth. Add olive oil and grated parmesano cheese for full character. Serve with a slice of sourdough (or whole-grain) bread. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/3a0b443a-8b26-4102-ae3b-d380cd00e6b7/IMG_9383.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Seared tuna. Place tuna on a very hot skillet, rub with olive or avocado oil, season, add sesame seeds, cook each side for 1-2 minutes (tuna should be rare!). Serve with soy sauce. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/8866a010-a6f7-49e9-9c84-9ddd206b8a17/IMG_5122.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Arepa (Colombia. Panamá, Venezuela), is a soft cornmeal flatbread made with precooked cornmeal (masarepa), water, and salt. It is grilled, baked, or fried, and filled with various ingredients (here: black beans, fried plantain, and cheese). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/6c269448-7832-4339-8820-fc2aa9b90bd5/IMG_1074.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Egg and cheese omelette (400-500 kCal, depending on the cheese used and its amount). To prepare, three eggs are whisked and poured into a pan with olive oil (and/or butter). Cheddar, Emmentaler, or other cheese is mixed in as the omelette cooks. Add-ins include various vegetables (spinach and mushrooms are popular), and ham and bacon. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/bdfb6de7-76f1-473b-8510-0bada1b5c6b0/IMG_3643.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Lentil salad with tomatoes, red and yellow peppers, red onions, salted ricotta cheese, and olive oil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0d360686-f93e-41ad-982d-1a0347ab5051/IMG_3074.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Baked courgettes with tomato and grated mozzarella (or similar soft cheese). To prepare: slice courgettes, add olive oil, pepper, and oregano. Arrange tomato slices on top of the courgettes. Add cheese evenly over the top. Bake until the courgettes are tender (20-30 minutes). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a56e3060-57b5-4617-bc0c-a8b6be52c5f2/IMG_4623.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Scrambled eggs. Whisk eggs, scramble in a pan with olive oil, and accompany with avocado and tomatoes. Add cheese (feta, parmesan, other) to the eggs to enrich further. Here parmesan sauce was poured over the scrambled egg toast. To prepare parmesan sauce: Melt butter in a pan, add white wine, and simmer. Add heavy cream and grated parmesan cheese. To prevent curdling, heat gently (avoid boiling!), stir continuously, and add a pinch of flour or cornstarch to the mix (a squirt of lemon juice may also help by acidifying the sauce). Add salt and pepper to taste. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/eb0f308a-28c4-4658-a155-f98a05ca07a9/IMG_9227.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Shrimp and avocado salad. To prepare: Shrimp are steamed over boiling water for 5-8 minutes, peeled, and added to avocado slices and salad greens. Serve with olive oil or vinaigrette dressing. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/844d13ab-7a62-41cd-8fdb-0b078c6c0343/IMG_3397.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Banana and honey on buttered whole wheat (or sourdough), toasted or fried in olive oil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7c14c2d8-c762-41af-8da8-37233b479d3c/IMG_5573.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out A simple fish salad: last night’s baked sea bass leftovers, celery, tomato, and olive oil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/3b720147-a4a9-406d-9caa-962ce04b8cb9/IMG_5521.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Blueberries and raspberries with Greek yoghurt. Fruits in season pair well with Greek yoghurt (a good source of protein). Nuts and honey are added. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5fc1dcf1-022c-4aeb-bfd2-be886a3f006e/IMG_5836.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Ratatouille, made from leftovers, served on rye sourdough bread fried in olive oil - absolutely delicious! Alternatively, baked beans offer a quick and satisfying option for a hearty breakfast. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/9901809e-0e27-4737-93ff-f517b0d2cd44/IMG_4198.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Smoked salmon and scrambled eggs on sourdough toast. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/1d62e2a9-0ea7-4e3b-a9e3-53278eaaf755/IMG_8149.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Baked sweet potato. Topped with chimichurri and salsa criolla, chopped olives, and olive oil. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a7dc8ddd-37b1-4770-9fb0-02895ffe0649/IMG_3606.jpeg Health Blog - Easy breakfast, lunch and dinner meals. - Make it stand out Bok choy (Chinese cabbage), leek, and bean soup. https://www.thehealthyencore.com/blog-2-1/mediterranean-diets monthly 0.5 2025-05-24 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/49298a1a-5b0b-40fc-b11e-73755a08e3c1/IMG_4035.jpeg Health Blog - The Mediterranean diet and its cousin, the Atlantic diet: introduction and variations. - Make it stand out Grilled fish (sardines). Sardines are rich in omega-3 fatty acids (particularly EPA and DHA), in protein, vitamins (B12, D), and minerals (calcium, selenium). Importantly, they are low in mercury compared to other fish, and are a more sustainable seafood choice. These were later garnished with parsley, olive oli, and lemon juice. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5ae15590-361c-46d3-b614-b51f75637f45/cooking+family.JPG Health Blog - The Mediterranean diet and its cousin, the Atlantic diet: introduction and variations. - Make it stand out Cooking together is much more than just about preparing food. It provides significant mental and social health benefits. It strengthens social bonds encouraging communication, teamwork, and sharing of experiences, and reduces feelings of loneliness. Cooking with others can relieve stress, engaging the senses in a mindful, creative process. It helps children develop lifelong cooking skills and a better relationship with food. Food is shared, often as part of intergenerational gatherings, and meals are rarely eaten alone or in haste. This reinforces the importance of connection, conversation, and slowing down to appreciate each bite. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f2424365-ec65-4f79-9a6c-a7bc95e2ecf0/IMG_4459.JPG Health Blog - The Mediterranean diet and its cousin, the Atlantic diet: introduction and variations. - Make it stand out Caldo de chourizo con patatas y zanahorias (Galicia, Spain) is a rustic stew of chorizo, potatoes, carrots, onions and tomatoes in a paprika and garlic broth. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/8d096094-b926-4f4c-a02e-3d9836db8749/IMG_0085.jpeg Health Blog - The Mediterranean diet and its cousin, the Atlantic diet: introduction and variations. - Make it stand out A simple desert: fresh fruit (watermelon and orange) with honey and mint leaves. Almonds can be added for enhanced flavour and texture. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7cdc8d9a-c867-4932-a87a-4d9bfe03b291/IMG_2017.jpg Health Blog - The Mediterranean diet and its cousin, the Atlantic diet: introduction and variations. - Make it stand out The planetary health diet (PHD) is associated with healthy aging. It integrates sustainability by promoting plant-based protein sources. More climate-friendly food choices including oats, nuts, seeds, legumes, and plant-based dairy alternatives, are preferred over dairy and animal products. (Figure adapted from: Willett, Walter et al. Food in the Anthropocene: the EAT-Lancet Commission on healthy diets from sustainable food systems. Lancet, 2019;393:447- 492.) https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/281cd582-b950-4dee-897b-f08497b5dcc0/IMG_0182.jpeg Health Blog - The Mediterranean diet and its cousin, the Atlantic diet: introduction and variations. - Make it stand out Greek salad, with tomatoes, cucumbers, peppers, olives, feta, oregano, and olive oil. Its a perfect summer dish, often served alone as a light meal, or alongside grilled seafood or meats. It has no lettuce. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f2b4a3f6-3a01-4fe4-946f-75a088f4d9a1/6616450b-b4e1-4b8e-ac2f-f41dd5879802.jpg Health Blog - The Mediterranean diet and its cousin, the Atlantic diet: introduction and variations. - Make it stand out Cazuela de marisco y pulpo seafood stew (Galicia, Spain). The stew combines octopus and shellfish in a white wine, paprika, and saffron broth. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f818c09e-28cd-430b-b192-ad338a21671d/Image+14-03-2025+at+06.57.jpg Health Blog - The Mediterranean diet and its cousin, the Atlantic diet: introduction and variations. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thehealthyencore.com/blog-2-1/socialisation monthly 0.5 2025-05-02 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/a635a216-8e67-4023-a030-0a75de461b79/IMG_7606.jpg Health Blog - The importance of socialisation in health and longevity. - Make it stand out Exchange of ideas at the local coffee shop. Morning coffee routine, a boy’s breakfast club, Belgravia, London. Socialising at the coffee shop combines the warmth of human connection with a cosy, accessible environment, offering emotional, mental, and even professional benefits. Men, unlike women who naturally maintain broad support networks, benefit most from structured activities and group participation. They need to be proactive about maintaining friendships and seeking new social opportunities, whether through regular catch-ups with friends, sports, clubs, or volunteer work. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0a3924cd-5d35-44bf-98d3-fabadde27ea6/IMG_1994.JPG Health Blog - The importance of socialisation in health and longevity. - Make it stand out Meaningful relationships, community involvement, or professional support make for a healthier, longer life. Our social experiences shape our biology, affecting longevity and resilience against illness. Those with strong, high-quality social relationships are 50% more likely to survive across all adult ages, regardless of the cause of death (excluding suicide). This effect is comparable to quitting smoking or reducing heavy alcohol consumption – highlighting the life-extending benefits of good social connection. https://www.thehealthyencore.com/blog-2-1/food-quality-a-must-for-healthy-eating monthly 0.5 2025-03-15 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/3ed79d40-71e7-4137-b692-1824a3f235a3/IMG_5372.JPG Health Blog - Healthy eating 2. - Make it stand out Organic vegetable plot (Bastide d’Engras, France). https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7ff5a0d3-edf2-45e4-ae9a-a3d2ce537a60/IMG_3954.jpeg Health Blog - Healthy eating 2. - Make it stand out Sodium hypochlorite (household bleach) was used to wash produce. Produce was soaked for 5-10 minutes in 5 mL of 5% sodium hypochlorite per 1 litre of water. It was then rinsed in running water to wash off residue. https://www.thehealthyencore.com/blog-2-1/how-to-adopt-a-healthier-diet monthly 0.5 2025-02-15 https://www.thehealthyencore.com/blog-2-1/a-very-brief-overview-of-digestion monthly 0.5 2025-01-16 https://www.thehealthyencore.com/blog-2-1/the-balanced-diet monthly 0.5 2025-01-19 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/156f1c91-d652-4ba0-8478-9e8b0cf9c6e7/IMG_3914.jpeg Health Blog - The balanced diet. - Make it stand out A portion control plate is a practical and versatile tool to improve eating habits. It’s use encourages inclusion of a variety of food groups in appropriate amounts. By promoting balanced nutrition, preventing overeating, and simplifying meal planning, it’s a small change that can have a significant impact on health and well-being. Example of a portion control plate (offered at https://twist-sprout.com). https://www.thehealthyencore.com/blog-2-1/blog-post-title-four-ec863 monthly 0.5 2025-04-28 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/2b250786-16a5-4674-9799-7d30cd8d8372/Image+28-04-2025+at+08.38.jpg Health Blog - Nutrients: the body’s building blocks… - Make it stand out BCAA: branched-chain amino acids (isoleucine, leucine, valine). https://www.thehealthyencore.com/blog-2-1/blog-post-title-three-wjeym monthly 0.5 2025-04-05 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/5d43c6e7-5c03-47d5-be09-9ac4e1e6686e/IMG_1955.jpg Health Blog - Healthy eating 1. - Make it stand out Eating in company, be it with friends, family, or through work, is good for us. Company-sponsored healthy lunches at work have been shown to improve employee well-being and productivity. They can contribute to better overall health, reduce energy crashes, and enhance mental alertness, which can support decision-making and problem-solving. They can also contribute to a positive work culture by encouraging social interaction and team building, they can assist with weight management, promote healthy food choices, and support physical health, self-esteem, and confidence. Healthy lunch programs may aid in employee retention and attract new talent, projecting a positive company image and enhancing brand reputation. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/7128d04a-bf2d-4b48-96dc-a52aecbf0b0b/IMG_0506.jpeg Health Blog - Healthy eating 1. - Make it stand out Extra-virgin olive oil (Corfu, Greece). Olives were collected by hand from centenary olive trees planted by Venice in the 18th century. The oil was obtained by cold-pressing the olives at the local cooperative. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/bc2ddb10-e719-43d3-bc1f-48a9fc549577/pict220122_1311250000.JPG Health Blog - Healthy eating 1. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/f12b3d33-4195-408d-8e09-aa1018147023/IMG_3602.jpeg Health Blog - Healthy eating 1. - Make it stand out Parsley is rich in nutrients and antioxidants. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/fae1df88-c8bc-4198-a64b-82497648b9b5/IMG_2936.jpeg Health Blog - Healthy eating 1. - Make it stand out Nuts are a healthy source of protein, fibre, fats, vitamins, and minerals. They are popular as snacks, in salads, in baking, and with yogurt. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/421570f5-6a97-4ab2-bc53-0ac64799cd64/IMG_3983.jpeg Health Blog - Healthy eating 1. - Make it stand out Sourdough bread (150-200 kCal/slice). Sourdough bread is easy to make. Fermentation is produced by natural wild yeast from the environment, rather than by commercial yeast. The yeast produces lactic acid, giving sourdough bread’s its distinctive taste. Lactic acid also kills unwanted bacteria, keeping a sourdough starter safer from going bad. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0e53db17-8bdb-4625-9511-fb23db4a49a6/IMG_6573.jpeg Health Blog - Healthy eating 1. - Make it stand out Cornetto, a traditional Italian pastry, is typically paired with coffee (Rome). It can deliver 300-600 kCal, depending on the size and filling. Consume sparingly. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/4b6bc431-aea0-407c-a74f-fd3867c9e2f9/IMG_4393.jpeg Health Blog - Healthy eating 1. - Make it stand out White beans are high in fibre and protein, and in micronutrients, including folate, magnesium and vitamin B6. https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/0a9c58b9-aff6-4154-8aac-16f85a05f4aa/IMG_3929.jpg Health Blog - Healthy eating 1. - Make it stand out Blueberries and raspberries are a source antioxidants, vitamins and minerals. They are low in calories. https://www.thehealthyencore.com/blog-2-1/blog-post-title-two-ysxkf monthly 0.5 2025-04-05 https://images.squarespace-cdn.com/content/v1/638cfaa35d25ea7a457038f8/42b33151-239e-4466-8175-792036de70c5/IMG_2013.JPG Health Blog - A healthier lifestyle at any age leads to a healthier life. - Make it stand out Sharing and support from friends and family of all ages has profound physical, mental, and emotional health benefits. https://www.thehealthyencore.com/blog-2-1/blog-post-title-one-zyekb monthly 0.5 2025-04-05 https://www.thehealthyencore.com/healthy-eating daily 0.75 2025-01-15