Here are the main evidence-based benefits of mustard seeds (from the Brassica family, especially brown, black, and yellow varieties), used both as whole seeds, ground mustard powder, and in culinary/oil forms. 1. Rich in Nutrients & Antioxidants High in selenium, magnesium, omega-3 fatty acids (especially in the oil), and glucosinolates. Glucosinolates convert to isothiocyanates — […]
Below is a large selection of smoothie recipes : All 4 portions, 5 min prep Blend everything with 6–8 ice cubes until smooth. Serve in chilled glasses. Tiramisu Smoothie – milk, decaf instant coffee, 2 bananas, crushed ladyfingers, yogurt, chocolate sauce, vanilla Strawberry Smoothie – milk, frozen strawberries, yogurt, honey, vanilla, nutmeg + fresh strawberry […]
Eggs on a Bed of Spinach 4 portions – Prep: 10 min – Cooking: 15 min Sauté spring onions in butter Add thawed or freshly chopped spinach, dill, lemon juice, seasoning, and crumbled feta. Make 4 wells, crack an egg into each, cover, and cook until eggs are set. Serve warm with salt, pepper, and […]
Salmon Mousse 4 portions – Prep: 10 min + chilling Dissolve 25 g (5 tsp) powdered gelatin in 430 ml (1¾ cups) hot fish stock. Add 30 ml (2 Tbsp) wine vinegar and seasoning. Cool until starting to set. Beat in 1 egg, then fold in: – chopped gherkins, green pepper, black olives, – 125 […]
Tuscan Vegetable Terrine 4 portions – Prep: 30 min + overnight – Cooking: 30 min Ingredients 300 g (10 oz) pumpkin or butternut squash, peeled 60 ml (¼ cup) extra-virgin olive oil 16 Roma tomatoes 1 bunch fresh basil 400 g (14 oz) fresh mozzarella, sliced Salt & freshly ground black pepper 1 bunch arugula […]
Muesli Parfait 4 portions – Prep: 6 min Layer in 4 glasses: 500 ml (2 cups) plain yogurt mixed with 30 ml (2 Tbsp) honey + 2 ml (½ tsp) cinnamon 125 ml (½ cup) muesli 30 ml (2 Tbsp) chopped nuts 375 ml (1½ cups) mixed fresh fruit (blueberries, strawberries, apple, kiwi, peach, mango, […]
Chickpeas & Spinach with Dried Tomatoes 4 portions – Prep: 10 min – Cooking: 10 min Ingredients 30 ml (2 Tbsp) olive oil 2 cloves garlic, crushed 1 red onion, thinly sliced Pinch dried chili flakes 1 carrot, finely diced 1 red bell pepper, diced 300 g (10 oz) cooked chickpeas, rinsed 150 g (5 […]
Vegetable Frittata 4 portions – Prep: 10 min – Cooking: 45–60 min Ingredients 1 red bell pepper, finely diced 1 onion, finely diced 1 zucchini, finely diced 70 g (2⅓ oz) cabbage, finely shredded 1 head broccoli, small florets 90 g (3 oz) mushrooms, chopped 8 large eggs, beaten 120 g (4 oz) strong cheddar, […]
Tofu Burgers 4 portions – Prep: 12 min – Cooking: 6 min Ingredients 350 g (12 oz) firm tofu, cut into 4 slices 15 ml (1 Tbsp) olive oil 1 clove garlic, crushed 10 ml (2 tsp) each ground cumin & freshly ground black pepper 4 slices of crusty bread or small buns 60 ml […]
Red & Savoy Cabbage Slaw 4 portions – Prep: 8 min Ingredients 250 g (9 oz) red cabbage 250 g (9 oz) Savoy cabbage 3 radishes, thinly sliced 3 green onions, sliced 1 small hot chili, seeded and finely chopped 60 ml (¼ cup) chopped fresh coriander 60 ml (¼ cup) chopped fresh parsley 60 […]