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Spice Mix (Sugar, salt and fat free)

  CHICKEN SEASONING INGREDIENTS 1 Tablespoon smoked paprika 2 teaspoons black pepper 1 teaspoon dried rosemary 1 teaspoon dried parsley 1 teaspoon dried thyme 1 teaspoon garlic powder 1 teaspoon onion powder 1/2 teaspoon cayenne pepper 1 zest of 1 lemon INSTRUCTIONS Combine all ingredients in a bowl. Sprinkle seasoning liberally on chicken before grilling,


  GREEK CHICKPEA SALAD INGREDIENTS 425 g chickpeas, soaked overnight, rinsed and drained (Goya) 2 cups diced Persian cucumber 1 green bell pepper, sliced 1 1/3 cups grape tomatoes, halved 20 kalamata or gaeta olives 1/4 cup red onion, sliced lengthwise 4 ounces fresh feta, sliced thick Dressing: juice of 2 fresh lemons 2 tablespoons

What’s the deal with the Mediterranean diet?

The Mediterranean diet comes in many different shapes and forms. In fact, there are around 18 different countries lying on the coast of the Mediterranean Sea so it is not surprising that there may be variation. These diets are all tied together with the same common component, olive oil. The traditional Mediterranean diet embraces olive

Chutney Etc.

  LOW CARB WHITE SAUCE INGREDIENTS ½cupcream cheese ½cupheavy cream ¼cupwater 1egg yolk ginger and pepperto taste INSTRUCTIONS Add the cream cheese, cream and water to a saucepan and cook over a low heat until the cream cheese has melted. Temper the egg yolk by adding a little of the cream sauce to it, mixing


  CHICKPEA FALAFEL INGREDIENTS 1/2 cup chickpeas 1/2 cup onion, chopped 3 tbsp flour 1 tbsp olive oil 1 tsp salt 1/8 tsp black pepper INSTRUCTIONS 1-Pre-soak the chickpeas in 3 cups of water overnight. 2-Rinse the chickpeas and combine them with onions in a small saucepan. Cover with water and boil at high heat

Saucy Tips to Improve Health

Today we are looking at some ideas presented by our members on how to swap some of the more processed sauces for lower sodium/fat/sugar varieties and some great ideas for fresh, homemade options. I thought we’d look at some of these today, and how we could modify some recipes to make our own that would


  KOLHAPURI MASALA INGREDIENTS(Makes 1 cup this recipe needs 4-5 teaspoons) 1 cup dry Red chillies 1 tablespoon Coriander Seeds 2 Tablespoons Sesame seeds 2 tablespoons Poppy seeds 1 tablespoon Black pepper corns 1 teaspoon Mustard seeds 1 teaspoon Fenugreek seeds 1 teaspoon Cloves 1 tablespoon Cumin seeds 2 Bay leaves 1/4 teaspoon Nutmeg powder


  THIA CHICKEN LETTUCE WRAPS INGREDIENTS 1/4 cup rice vinegar 2 tablespoons lime juice 2 tablespoons reduced-fat mayonnaise 2 tablespoons reduced-fat creamy peanut butter 1 tablespoon reduced-sodium soy sauce 2 teaspoons minced fresh gingerroot 1 teaspoon sesame oil 1 teaspoon Thai chili sauce 1 garlic clove, chopped 3 tablespoons olive oil 1/2 cup minced fresh


  ROSEMARY CHICKEN USING AIRFRYER Serves 2 persons INGREDIENTS (A) For marinating the chicken 350g chicken skin removed. 1 tsp ginger, minced 1 tbsp. soy sauce 1/2 tbsp. olive oil (B) For the sauce 1/2 lemon, cut in wedges with skin 15g fresh rosemary, chopped 1 tbsp. oyster sauce INSTRUCTIONS 1) Marinate ingredients in (A) together