GET INTO FAT BURNING MODE

Keeping lean is part of a healthy life and most of us make the resolution to get lean when a new year comes. Getting your body into fat burning will help you to lose weight.

 

To tell your body it is fat burning time eating proteins. The best way to rev up your metabolism is by creating more muscle –muscle tissue burns more calories- and the way to create muscle is by exercising. A sensible fat burning plan should follow a diet high in proteins, low in carbohydrates and get a good dose of short, strong exercise.

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BLUEBERRIES ARE HIGH IN ANTIOXIDANTS

Yes, blueberries are high in antioxidants –substances that help to combat free radicals- especially those of the kind that keep eyes healthy. So add some blueberries to your pancakes or try this recipe for blueberry cake for a change, you can also have it for breakfast, dessert or snack.

Chocolate helps to defeat the winter blues

Ex-sinful chocolate helps you beat the winter blues. Experience the delectable taste of these chocolate treats with the peace of mind that comes from knowing chocolate has turned into all natural goodness, especially if it is dark, as long as you don't over do it.

More about fiber

Fiber facts explians how fiber plays a very important roll in a healthy diet. It helps to prevent serious problems and brings many health benefits. Fiber is found in plants, and dietary fiber –the kind of fiber we eat- comes to us inside the fruits, vegetables and grains we eat.

Dietary fiber adds bulk to our diet and no calories, as it cannot be digested. It helps to keep the system going. This country bean soup is a way to add fiber to your diet.

More than 5 gr fiber per serving.

What to do with all that leftover turkey

After a recipe for a traditional roasted turkey, let's talk about turkey leftovers; because we don’t like to waste anything and we don’t want to eat more of the same either… “Recycling” leftovers into other delicious dishes only requires a bit of imagination.

What is Thanksgiving

Just to let those who don't celebrate it to participate in the spirit of the things. Thanksgiving dinner is always an important affair. See what it is a typical Thanksgiving celebration and how food is at the center or the family reunion.

Fiber facts

Fiber facts explians how fiber plays a very important roll in a healthy diet. It helps to prevent serious problems and brings many health benefits. Fiber is found in plants, and dietary fiber –the kind of fiber we eat- comes to us inside the fruits, vegetables and grains we eat.

Dietary fiber adds bulk to our diet and no calories, as it cannot be digested. It helps to keep the system going. This country bean soup is a way to add fiber to your diet.

More than 5 gr fiber per serving.

Healthy eating made easy

Easy steps to a healthier you for men and women who desire to eat healthy or are just trying to live better. Get tips for a healthy, happy and satisfying diet. That is what the article Healthy Eating Made Easy promises and it is an easy read.

Healthy recipes found!

We check in this series all the healthy recipes we find. And now is your time to check this basic apple sauce recipe and know apple sauce is simple to prepare. This particular recipe, with its pinch of salt, goes very well with roasted meats and roasted pork above all. If served cold, it is equally good with some cold meats.

Chris & Tal's Better Tzatziki

This is a low-fat version of the popular Greek spread. The red wine vinegar gives it a unique taste, while the cucumbers add a refreshing crunch to your burger.

Ingredients
1 container (16 ounces) plain low-fat yogurt
1/2 a seedless cucumber chopped into small cubes
1-1/2 tsp salt
2 garlic cloves, chopped
1 tbsp dill
1 tbsp extra virgin olive oil
1/2 tsp red wine vinegar
Ground black pepper

Directions: combine ingredients and refrigerate before serving.

Nutritional information per 28 g serving: Calories - 20; Fat - 0.9 g; Carbs - 1.8 g; Protein - 1.1 g

Honey Mulled Cider

Warm up with this spiced cider drink, autumn apples and a hint of honey, which is considered healthier than sugar.

Honey Mulled Cider

1 large lemon, cut in half
1 medium orange, cut in half
16 whole cloves
4 c apple juice
1/2 c honey
4 (2-inch.) cinnamon sticks
1/4 t ground ginger

Servings: 6

To prepare it, begin by cutting two slices -¼ inch or ½ cm thick- form each lemon and orange half, insert whole cloves into the slices and reserve for later.

Squeeze the juice from the remainder of the citrus fruits into a saucepan. Add the apple juice and honey, mixing well. Add the cinnamon sticks, ginger and the clove-studded fruit slices previously set aside.

Heat up over a medium-high heat and bring just to a boil. Serve immediately.

Tip: Use a non-reactive saucepan as citrus juice is acid. The drink will be hot, use a heatproof bowl when you serve it.

File with Beverage, Brunch, Holiday

Strawberry Muffins

Posted: Mon Aug 14, 2006 3:27 pm Post subject: Strawberry muffins

for 12 large or 28 medium muffins, you will need;


3 cups all purpose flour 1 tbl baking powder
½ tsp baking soda
½ tsp salt allspice
10 tbl unsalted butter, soften
1 cup granulated sugar
2 large eggs
1 ½ cups strawberries, chopped
1 ½ cups plain yogurt brown sugar

1. Preheat oven to 375f degrees.
2. Combine flour, baking soda, baking powder, salt and three good dashes of allspice in bowl, set aside.
3. Using an electric mixer on medium high, cream together butter and granulated sugar until light and fluffy. {2 minutes} add the eggs, one at a time, beating after each one. add strawberries, including any juice, mix well.
4. Mix in half the flour mix, then beat in one third of the yogurt, continue to do this until all ingredients are well combines.
5. Divide batter evenly in muffin cups. {butter the pan if not using cupcake paper} Sprinkle brown sugar over the tops.
6. The batter does not rise much, fill the muffin cup 2/3 of the way up. bake for 20 minutes. Test one muffin by using a tooth pick or butter knife, should come out clean, if not cook for an additional 5 minutes. Serve warm or allow to cool and freeze.

Source: All Foods Natural
© Allabor 2006, reprinted by permission

10 minute Blue Cheese Dressing

1/4 cup mayo
1/4 cup blue cheese, mashed
2 cloves of garlic, crushed
1 cup plain yogurt
2 tbl chopped parsley
½ tsp ground black pepper

Bray together the first 3 ingredients, stir in yogurt, mix well with the pepper and parsley.

Zucchini nut muffins

1 medium zucchini
2 eggs
1/2 cup vegetable oil
1 tsp vanilla extract
1 tsp molasses
1/2 cup packed brown sugar
3/4 cup white sugar
2 cups all-purpose flour
1 1/2 tsp cinnamon
1 tsp nutmeg
1/4 tsp cloves
1/2 tsp salt
1/2 tsp each of baking soda and powder
1 cup chopped walnuts


zucchini, shred and measure out 2 cups. Spread out on paper towel to drain

Beat together the eggs

Beat into the eggs, oil, vanilla, sugar and molasses until light. In separate bowl mix together the flour cinnamon, nutmeg, cloves, salt, baking soda and baking powder. Blend the zucchini into the egg mix switching with the flour. Do not over mix it. Fold in the nuts, and then spoon into the muffin pans.


Bake them at 375f for 20 minutes {check them after 15}

Source: All Foods Natural
© Allabor 2006, reprinted by permission

Peach Sorbet

It is starting to get hot here, so I thought I would share one of my favorite summer afternoon treats.

• 4 cups sliced, peeled, ripe peaches
• 2 cups sugar
• 1 cup orange juice
• 2 tbl lemon juice

1. Puree peaches in a blender. In a four quart saucepan, combine O.J., sugar and lemon juice. Stirring over a medium heat until sugar dissolves. Remove from heat and stir in pureed peaches. Pour into a 13x9 inch pan and freeze until firm.
2. In several batches, process the firm peach mix in blender until light and fluffy {1 minute} I then pour it into half pint jelly jars, leaving a ½ inch head space. Screw lids on tightly then freeze until firm.

Makes 7 half pints.

Source: Forum at All Foods Natural

All Foods Natural :: View topic - Recipe request

All Foods Natural :: View topic - Recipe request: "I'm looking for a new recipe for pasta salad. Any suggestions?"

3 cups cut-up fresh vegetables (tomato, shredded carrots, lettuce)
2 oz dry penne o rigatoni, cooked and drained
1/4 cup any light creamy dressing or mayonnaise
1/2 cup olives (optional)

Combine all ingredients in a bowl. Toss to coat. Cover and refrigerate salad until ready to serve.

Servings: 1

For a quick vinaigrette mix 2 tbsp olive oil, 1 tsp balsamic vinegar, 1 tsp water, 1/2 tsp sugar and 1/2 tsp salt.

CRAB MEAT CANAPES

¾ cup cream cheese
¼ cup sour cream
2 tbs capers
2 tbs chopped chives
½ tsp curry powder
1 cup finely shredder crab meat
salt and pepper to taste.
Serves: 4

1. Combine cream cheese and sour cream thoroughly in mixing bowl. Add curry powder, capers, and chives. Season.
2. Add the crab meat to the cheese mixture. Blend well. Spread on toasted bread or crackers.

More recipes in our cookbook and forum.

HEALTHIER SOUTHERN WHITE GRAVY

Southern white gravy is a basic white sauce using bacon lard, or sausage grease, instead of butter.

¼ cup shortening (lard or sausage grease)
¼ cup flour
1 pint milk
½ teaspoon salt

Using butter, as it is less “solid,” is a first step to health:

¼ cup butter
¼ cup flour
1 pint milk
½ teaspoon salt

Using olive oils is even healthier:

3 tbsp olive oil
¼ cup flour
1 pint milk
½ teaspoon salt

Serves: 4

1. Heat grease until fairly hot. Slowly add flour, stirring until smooth and well mixed. Cook for 1-2 minutes.
2. Gradually add milk, stirring fast each time until sauce thickens. Simmer for 2 minutes if using corn starch, 5 minutes if using wheat flour, stirring continuously.

Check for more recipes in All Foods Natural cookbook and forums.

GROUND MEAT PIE

1 lb. ground beef, veal, turkey, or chicken
1 small  onion, chopped
1 clove garlic, minced
1 (8 oz.) can organic tomato sauce
1 (8 oz) can organic green beans
2 cup mashed potatoes
1 1/2 cups cheddar cheese, grated

Serves: 4

1. Preheat oven to 400˚ F
2. Heat up 1 tbsp olive oil in a fry-pan. Brown onions for 3-5 minutes. Add garlic and cook until it starts turning gold.
3. Add beef and cook until brown.  Add tomato sauce, bring to the boil and simmer for 5 minutes.
4. Place half of this mixture in 2 quart casserole dish. Layer green beans on top, then the rest of the meat and finish with a layer of potato mash. Sprinkle over grated cheese.
5. Bake in the middle of the oven for 30 minutes. Serve warm.

Tips – Use corn or your favorite vegetable instead of green beans. Substitute cheddar for your favorite cheese.

More recipes in our cookbook and forum.

COULD CHOCOLATE BE THE NEXT HEART MEDICINE?

A daily dose of chocolate could help prevent heart diseases, according to the latest research. It has to be dark, bitter chocolate, though. The anti-oxidants from chocolate might prevent the narrowing of blood veins.

A Swiss research team reached this conclusion after a test performed on a group of 20 volunteers, all of them smokers without health problems. The participants were asked not to eat any other kind of anti-oxidant rich aliments -such as apples, onions, broccoli or cabbage- and they were given afterwards 40 grams of different types nf chocolate.

Tests performed two hours after consuming the chocolate, confirmed that dark chocolate, with a cocoa mass of at least 74%, improved the blood flow. Following tests showed that the risk of blood clots had decreased by half. Unhappily, white chocolate –my favorite- did not achieve the same results. Apparently, dark chocolate has the largest amount of anti-oxidants per gram between the foods famous by their anti-oxidant power -red vine, green tea or forests fruits, to name a few.

I am sharing this with you as I have read it. Probably more research needs to be done to confirm the results. So don’t leap for the chocolate bar just yet.

Chocolate contains, it is true, many anti-oxidant compounds. Remember that is also carries large amounts of fats and sugars. This could lead to weight problems when consumed in excess. What is more, chocolate is tough on the liver. Consuming too much could create a problem as bad as the one being prevented.

Adjust the portion to your weight and level of physical activity. Very active people can have chocolate without any fear of excessive weight gain. People sitting all day on a chair and not doing any kind of sports cannot afford the luxury of eating too much chocolate. Sometimes we crave sweets, and when we are cold, tired, or worn out we can give in a little bit; otherwise the chocolate portion should be minimal.

And, remember, if you are seeking heart benefits, it has to be dark chocolate. Milk chocolate or white chocolate do not –sob- have the same effect.

Salad with Middle Eastern Flavor

A traditional dish from the north of Africa and Middle East reinvented. A meal in a dish and another option for a packed lunch as it can be served warm or at room temtperature.

INGREDIENTS
1 can garbanzo beans (15 oz net weight)
3 cup cooked couscous
1/2 lb ground lamb
1 cup cooked and shelled green broad beans or shelled edamame

Super Quick Couscous
3/4 cup dry pre cooked couscous
3/4 cup + 2 tbs water, salt to taste
1 tsp olive oil
2 tsp butter

Dressing
1 tbs white wine vinegar
1 tbs water
1 tsp salt
1 tsp sugar
1 tsp ground cumin
1 tsp ground coriander
4 tbs olive oil


Super Quick Couscous

1. Set the couscous in a pan that can go to the microwave or oven and that has a lid. Drizzle with a little olive oil to prevent sticking.
2. Add salt to the water and heat it to the boiling point. If you do this in the microwave, it would take under two minutes on high. Remember to introduce a plastic spoon or wooden stick, it would help you stirring it afterwards and it is an extra precaution to prevent the liquid from exploding if you overheat it.
3. Pour the boiling liquid over the couscous, cover and let it stand five minutes.
4. "Dry" the couscous by introducing the covered pan ten minutes in a preheated oven, at medium, or microwave for 30 seconds at 50% power.
   Add a the butter and fluff with a fork while the butter melts.
   

Dressing

1. In a salad bowl set the vinegar, sugar, salt cumin and coriander. Mix. Sugar and salt will begin to dissolve. Add the olive oil and mix with a fork or tablespoon until you get the consistency of a vinaigrette.

Salad

1. Pour the warm couscous into the salad bowl with the dressing and mix.
2. Drain and wash the garbanzo beans. Defrost the broad beans. Add to the salad bowl.
3. Season the ground lamb with salt and pepper and shape it into small meatballs -measure a heaped teaspoon and shape into a ball.
4. Heat a frying pan with a tablespoon of olive oil or use an olive oil spray. Lamb usually has plenty of fat on its own. Cook the meatballs -small ones usually cook in two to three minutes. Be sure they are thoroughly cooked.
5. Add to the salad bowl and mix. You can serve immediately or let it rest to blend the flavors. Best served warm or to room temperature
   
   
   Preparation time: 15 minutes
   Cooking time: 15 minutes
   Ready in: 30 minutes
   
   Brunch, Main Dish, Salad, Spring, Summer
   

Cooking Tips

You can substitute the lamb meatballs by frozen turkey meatballs, just follow the package coking instructions.

I have seen this plate served chilled, but some people do not like cold meatballs> If you plan to serve this salad chilled, use cooked chicken breast or cooked ham.


Recipe Source
Source: All Foods Natural, Allabor free recipes

HEALTHY SNACKS

• Cheese and crackers.
• A small sandwich, just one slice of bread, made whit whole grain bread and deli meat, or the traditional peanut butter and jelly.
• Half a cup of tortilla chips with 1/3 cup of bean dip or guacamole
• Cereal and milk – try to make it whole grain cereal and partly skimmed milk, more fiber, less fat.
• Small can of tuna with bread or crackers - feel free with lettuce ant tomato, careful with the mayonnaise.
• Yogurt with applesauce or fruit spread.
• Half a cup of home made trail mix: ¼ roasted nuts, ¼ sunflower seeds ½ and raisins, for instance.
• Raw vegetables with hummus, peanut butter, baba ganoush, guacamole or low fat cheese -baba ganoush is a dip made from roasted eggplant, with garlic and lemon juice.
• Chocolate, an ounce, with nuts and raisins or whole grain bread.
• Skim milk and one or two cookies, bran muffins, slice of fruitcake, or flapjacks, all that is great home made, no trans fat.
• Cheese, try fresh cheese, or yogurt with fruit: banana, 12 grapes, 10 strawberries, one small apple.
• Milk shake or fruit smoothie made with reduced fat milk or low fat yogurt, frozen fruit, two teaspoons of sugar and two or three drops of vanilla extract.
• Baked beans on toast.

HEALTHY EATING

Orchard of Health - Natural Health Benefits from Everyday Fruit

Eating healthy is fast becoming a way of life. Studies show Americans are living longer and enjoying more active lifestyles. Due to advances in food technology, we are only just beginning to discover the health secrets Mother Nature placed in simple everyday fruit. In fact, in early 2005, the U.S.D.A. revealed the updated version of the food pyramid that suggests five to nine daily servings of fruit and vegetables.

Poppin' Up Big Scoring Super Sunday Snacks

Super Bowl Sunday is not only the biggest game day of the year; it's also the biggest snacking day of the year. Last year more than 130 million Americans tuned into the Super Bowl and salty snacks were fans' top game day picks.

BREAKFAST

Breakfast is the most important meal of the day. There is no need to provide ham, bacon, eggs, and home fries, with warm toast dripping butter, on a daily basis.

Start the day with a good breakfast, supplying protein and energy foods. It is a good opportunity to get some of your calcium allowance in the form of milk, yogurt, or cheese. This is especially important for young children, whose bones and teeth are developing, teenagers, usually going through spurts in growth that require extra nutrients, and women, who are more at risk from osteoporosis. Dairy foods are the biggest single source of dietary calcium. They provide also protein and other important vitamins. Lower fat versions are preferable, and an equally useful source of these nutrients. Children as young as two can benefit from 2% fat milk.

For a week day breakfast, you might like to find some simple wholesome alternatives to cold cereal or a bagel –or a quick something grabbed on the go. Although most breakfast options can be prepared in less than thirty minutes, there are ways to speed up the process even more.

• Muffins can be made in advance and frozen.
• Have pre grilled bread slices frozen, ready to pop in the toaster.
• Pancake mix can be prepared the night before and stored in the fridge; this way you can make pancakes in a hurry.

Muesli or a granola breakfast, fresh fruit with yogurt, fresh fruit smoothie, or a quick omelet provide an excellent start to the day. It takes less than five minutes to put it together. If you have to go for the cold cereal with milk, make it whole grain and add berries or raisins.

There is still room for a breakfast sandwich on busy day, where the next meal can be delayed, and for a traditional cooked breakfast on the weekend, even as a brunch option.

LIST OF WINTER FOODS

Make use of the wide range of root vegetables. It is time for baking and stewing.

VEGETABLES

BEST QUALITY: Jerusalem artichoke; white beans, lima beans; beetroot; broccoli; Brussels sprouts; cabbage; carrots; cauliflower; celeriac; celery; kale; leeks; lettuce; onions; parsnip; potatoes; sea kale; shallot; turnip; watercress. AVAILABLE: avocado; French beans; chicory; endive; fennel; kohlrabi; mushroom; okra; pepper; salsify; squashes; sweet potato; zucchini.

FRUIT

BEST QUALITY: apples; cranberries; pears; citrus fruits, such as grapefruits, lemons, limes, tangerines, clementines, satsumas, oranges, ugli; chestnuts, hazelnuts, and walnuts. AVAILABLE: bananas; coconut; dates; lychees; mangoes; persimmon; pineapple.

MEAT
Beef and pork roasts, chops, calf’s liver, buffalo. Before refrigeration, pork used to be eaten fresh only in the winter months. This was also the time to make sausages

POULTRY
Chicken, chicken livers – turkey – goose - Guinea fowl, though available through much of the year, is at its best from the second half of the winter.

GAME
Hare, wild rabbit, farm rabbit is available all the year, partridge, pheasant, wild duck and venison.

FISH

BEST QUALITY: cod, dogfish, flounder, haddock, hake, halibut, mock halibut, plaice, skate, sea bream, sole, whiting, as white fish; carp, herring, mackerel, grey mullet, perch, pike, pilchard, sprat, as oily fish. AVAILABLE: turbot as white fish; conger eel, rainbow trout as oily fish.

SEAFOOD

Clams, crab, lobster, prawns, shrimp.

SEASONAL FOOD - Fall

VEGETABLES

BEST QUALITY: fava beans, runner beans; beetroot; broccoli; Brussels sprouts; cabbage; carrots; cauliflower; celeriac; celery; corn; cucumber; leeks; lettuce; marrow; mushroom; mustard and cress; onions; parsnip; peas; peppers; potatoes; pumpkin; radish; shallot; spinach; sweet potatoes; squashes; tomato; turnip; watercress. AVAILABLE: asparagus; avocado; chicory; eggplant; endive; fennel; kohlrabi; pepper; zucchini.

FRUIT

BEST QUALITY: apples, crab apples; cherimoya; cranberries; dates; figs; grapes; grapefruit; lemons; pears; pomegranate; quince; all nuts, almonds, Brazil, hazelnuts, pecan, walnuts, and, later, chestnuts. AVAILABLE: bananas; coconut; pawpaw or papaya.

MEAT

Ham, beef and pork tenderloins.

POULTRY

BEST QUALITY: duck; duckling; goose; turkey. AVAILABLE: chicken; Cornish hen; Guinea fowl.

GAME

BEST QUALITY: grouse; partridge; pigeon; wild duck; hare; venison. AVAILABLE: pheasant; quail; rabbit.

FISH

BEST QUALITY: cod, dogfish, flounder, hake, halibut, mock halibut, red snapper, skate, sea bream, sole, white sea bass, whiting, as whit fish; carp, herring, mackerel, grey mullet, red mullet, perch, pike, as oily fish. AVAILABLE: haddock, plaice, turbot, as white fish; pilchard, sprat, rainbow trout, yellowtail tuna, as oily fish.

SEAFOOD

BEST QUALITY: California lobster; clams; cockles; mussels; oysters; scallops; whelks; winkles. AVAILABLE: crab; lobster; prawn; shrimp.

SEASONAL FOOD - summer

VEGETABLES

BEST QUALITY: artichoke; beets; broad beans; carrots; corn; cress; cucumber; French beans; green beans; runner beans; lettuce; peas; peppers; radish; salad greens; tomatoes.

AVAILABLE: asparagus; avocado; broccoli; cabbage; cauliflower; celery; fennel; kohlrabi; mushroom; onions; turnip; zucchini.

FRUIT

BEST QUALITY: apricots and strawberries during the first half; all berries and soft fruits, bilberries, blackcurrants, blueberries, gooseberries, loganberries, raspberries, redcurrants, white currants; cherries; peaches; plums; melons; nectarines; watermelon; later, grapes, almonds and hazelnuts.

AVAILABLE: bananas; figs; grapefruit; mangoes; pineapple; there are also walnuts and Brazil nuts.

MEAT

Better to choose lamb or filet steaks. There is also mutton; veal, beef; pork.

POULTRY

AVAILABLE: chicken, duck, goose, guinea fowl, and turkey. BEST QUALITY: duck, which is at its best from the second half of the summer.

GAME

AVAILABLE: pigeon, quail, and rabbit. BEST QUALITY: venison.

FISH

BEST QUALITY: Freshwater bass, hake, sole, and turbot, as white fish; carp, herring, grey mullet, red mullet, perch, pike, salmon, sardine, brown trout, sea trout or salmon, albacore or yellowtail tune, and whitebait, as oily fish; mackerel from the second half.

AVAILABLE: cod, dogfish, flounder, haddock, mock halibut, plaice, whiting; mackerel, pilchard, rainbow trout.

SEAFOOD

BEST QUALITY: crab, lobster, scallops, whelks, winkles. AVAILABLE : clams, cockles, prawn, shrimp.

Asafoetida

Indian Greens

2 1/2 lb Swiss chard leaves, washed and coarsely chopped. The white stems are optional, if used wash and cut not too big.
1/2 tsp asafetida
1/3 cup olive oil
red chilli and salt to taste

1. Heat the oil in a pan, just medium heat. Add the chilli and asafetida. Cook for a minute.
2. If using the stems, add them now to the pan and cook for two or three minutes.
3. Add the leaves and about 1/2 cup of water. Stir. Cover and let it cook for ten minutes, stirring occasionally. Cook for another five minutes without the lid to let the water evaporate.
4. Add salt and serve warm.

NOTE - Use ghee or neutral oil for a more authentic Indian flavor. The hot peppers are optional. If using Indian chillies, use 2 or 3, or to taste. The Spanish chillies I keep in my pantry are so hot that a little strip does the trick.

If you are cannot find asafetida, substitute it for two cloves of garlic, peeled and slivered.

SEASONAL EATING- SPRING

Spring is a season of abundance. It is easy to stay focused on fresh options. There is great selection of fresh meat. Vegetables are at their most tender during this season. Many juicy fruits ripen towards the end of the spring.

VEGETABLES

BEST QUALITY: asparagus; artichokes; broad beans; beets; broccoli; cabbage; carrots; cauliflower; chard; kale; leeks; lettuce; mustard and cress; new potatoes; peas; radish; salad greens; spinach; rhubarb; tomato; turnip; watercress. AVAILABLE: avocado; eggplant; French beans; chicory; fennel; mushroom; okra; onions; salsify; zucchini.

FRUIT

BEST QUALITY: pineapple, gooseberries; strawberries, and raspberries. AVAILABLE: apples; bananas; pears; coconuts; lemons; lime; mangoes; medlar; oranges; pawpaw.

MEAT

BEST QUALITY: lamb, choose light cuts; mutton. AVAILABLE: veal and beef; pork.

POULTRY

Chicken and turkey are always available, try white meats such as chicken and turkey breasts; small birds such as Cornish hens, squab. Guinea fowl is still of best quality at the beginning of the season.

GAME

There are doves or pigeons; quail; some kinds of wild duck; rabbit.

FISH

BEST QUALITY: king salmon; northern halibut; sea bass; sole; sardines; brown trout, sea trout or salmon, whitebait. AVAILABLE: mock halibut; pilchard; rainbow trout; sea bream; whiting.

SEAFOOD

BEST QUALITY: scallops; crab; mussels and clams; soft-shelled crabs. AVAILABLE: clams; prawn; shrimp; whelks. At the beginning of the season, there are mussels and oysters

SEASONAL EATING

Daily menus and recipes most suited to every season: light cooking, usually grilling, baking or steaming, in the warmer season; rich sauces, baking or stewing, when it is cold.

There is a list of seasonal food. Best quality indicates the products that are being harvested. Food marked as available is good quality food that can be found all year round, or those products probably not local, but in their harvest season. It is a rough guide, as harvest season may vary due to weather conditions, and the fact that different varieties have a different harvest time has been ignored.

Although most produce can be found all year round in the market, probably through storage or hot house porduction, choosing seasonal products means enjoying the ripest and freshest food at the height of its flavor and nutritional value.

RECIPE OF THE DAY

There is a new section new daily recipes either for breakfast, a recipe for lunch or dinner, new vegetarian recipes, and also low carb or low fat free recipes.

Natural Cooking

Natural cooking makes you feel better. It certainly makes your life simpler. Nevertheless, this is not the only reason why natural cooking is so appreciated; it is also considered one of the healthiest ways to prepare food.

Natural cooks use mainly seasonal fresh ingredients, grown locally. Soups, salads and vegetables appear regularly in the menu. Rice and pasta have a place, combined with flavorful sauces. Fish and meat are used in small quantities. Herbs, spices and other natural condiments provide flavor and aroma.

SEASONAL EATING

Daily menus and recipes most suited to every season: light cooking, usually grilling, baking or steaming, in the warmer season; rich sauces, baking or stewing, when it is cold.

Meal Pattern

Most people follow a pattern with three more substantial meals and two or three small snacks in between. The number of snacks and which meal, lunch or dinner, will be the main one, depends on habits, preferences and lifestyle. Feel free to organize your meals to your convenience. It is more common that one could think to follow a pattern on week days and a different one on the week end.