Posted on 5 Comments

Protect Your Cells with Antioxidants

antioxidant rich mushrooms

Antioxidants are extremely beneficial to our bodies. They are chemicals that help the body eliminate free radicles. Essentially they are the by-products of metabolism and other bodily processes. Therefore our bodies produce this naturally.

On a daily basis, our bodies are constantly fighting off diseases, infections and harmful toxins. These toxins cause free radicles which end up attacking our healthy cells. When our cells are unhealthy cancer, stroke and heart disease risk is much higher.

Did you know that our daily routines and lifestyles introduce toxins into our bodies? These toxins often come from exposure to smoke, toxic chemicals, or alcohol. However, eating foods that are rich in antioxidants helps our immune system detoxify these toxins.

Vitamins C, E and beta carotene also known as antioxidants. Beta carotene reduces the damage caused by free radicles. Eat more foods deep in yellow, green orange or red colors. Vitamin C protects body from infections, helps heal wounds and aids the absorption of iron. Eat more citrus fruits.

Where are antioxidants found?

The best sources are in produce. But you can also find them in wholegrains, nuts, herbs, spices and some meats. Mushrooms contain a potent antioxidant that reduces the risks of high blood sugar and obesity.

Mushrooms are fat free, low in calories, which can promote weight loss without the extra fat. The most common varieties include shiitake, white, oyster, or Portobello. Choose mushrooms that are mold free and dry.

If you want to develop healthy eating habits, try adding them to stir-fry’s, salads, omelets or sandwiches. You can also increasing your mushroom intake with this tasty mushroom rice recipe. This recipe is a quick and easy way to incorporate more antioxidants into your daily diet.

Mushroom Rice Recipe

  • 7 mushrooms
  • 1 clove garlic
  • 1 onion
  • 2 tbsp. avocado oil
  • 4 cups beef broth
  • 2 cups of uncooked rice
  • fresh sprigs of thyme


  1. Coarsely chop the mushrooms and onion. Mince the garlic clove and set aside.
  2. In a saucepan add the avocado oil, garlic, onion and mushrooms until lightly sauté until mushrooms are cooked.
  3. Next, stir in the uncooked rice allowing the rice to be lightly toasted. Then add in the broth, fresh thyme and reduce heat to low. Cover the pot and leave until all the liquid has been absorbed.
  4. Once cooked, stir contents of pot until well blended. Serve as a side or main dish.

Return to Recipes

Posted on Leave a comment

Medicinal Grapes

Grapes are great for a healthy snack any time of day. But did you know that for centuries they have been used for their medicinal properties than any other fruit? These medicinal grapes are loaded with plenty of antioxidants to keep you healthy for years to come. Most people struggle to eat more foods rich in antioxidants, so eating this sweet and juicy fruit is a good way to increase your intake.

Grapes are a good source of potassium. Potassium is a mineral that helps to balance fluids in our body. If you have high blood pressure levels eat more grapes to lower your risk of heart disease and stroke. Medicinal grapes are also known to ease inflammation which in turn protect your cells from damage. Did you know that studies have shown that a diet rich in grapes can prevent or even delay the onset of cataracts and glaucoma? These sweet little juicy treats are full of surprises!

Since grapes have a low glycemic index this makes them quite attractive when striving towards your weight loss goals. Foods with a low glycemic index won’t raise your blood sugar levels quickly after consumption instead they will keep you more stable and your sugar cravings at bay.

Are All Medicinal Grapes Equal?

The amount of antioxidants and anthocyanins, aka phytochemicals, present in medicinal grapes depends on the variety. Anthocyanins are in most blue, purple and red skinned fruits. These dark color fruits are also much higher in fiber, polyphenols, and melatonin then green or white grapes. Therefore, it seems that the red or purple color variety of medicinal grapes are better for our bodies.

Medicinal grapes contain Vitamin C, E, and K which are all good for healthy bones and tissues. Vitamin K helps with quick healing of sores and aids the body’s digestion of iron. Vitamin E from the seeds, can help with maintaining healthy hair and skin. Vitamin C supports a healthy immune system.

Red wine, made from red or purple medicinal grapes, is known to have many health benefits. Malbec wine has four times more antioxidants as Merlots and twice as much as Cabernet Sauvignons. However, Madiran wine contains the highest amounts of antioxidants necessary for healthy blood-vessel function. But if your trying to loose weight and still want to benefit from drinking wine, Pinot Noir is ideal. This wine has the lowest calorie count and sugar content per glass than any other red wine!

Enjoy All the Varieties

Grapes come in a variety of colors, such as green, red, black, yellow, purple, seeded, seedless and even cotton candy! Its an all year round fruit that is always available. When selecting grapes from the grocery store, be sure to choose ones that are firm and without blemishes. The most fresh medicinal grapes will have green flexible stems and look quite plump. Alternatively you can always opt for dried fruit versions which are equally as good. Do not buy grapes that have white fur growing on them as this is a sign of mold. Store them in a cool place or refrigerator.

Try this quick sweet recipe to enjoy grapes in a whole new way!


image from Dreamstime
  • 1 lb. of red or purple grapes
  • 1 package of strawberry gelatin mix
  1. Remove grapes from stems and wash well in strainer. After pat the grapes dry to remove excess water.
  2. Put the grapes in a 1 gallon zip lock bag with gelatin mix and seal tightly. Shake so that grapes are evenly coated with sugar mix.
  3. Empty sugared grapes onto cookie sheet in a single layer. Place in refrigerator for 1 hour.
  4. Remove from refrigerator and serve.

Back to Vitamins and Nutrients

Posted on Leave a comment

Reverse Aging with Cloves

There are many health benefits of clove spice that will surprise you. The same nail looking spice used in baking have powers to reverse ageing. This is due to the fact that cloves are full of anti-inflammatory and antioxidants known to heal damaged cells. As a result, cloves are a powerful defense against Alzheimer’s, cancer and heart disease.

Where does this nail looking spice come from?

This common spice is made from the dried flower buds of the evergreen clove tree. They are native to Indonesia, Sri Lanka and Zanzibar. Just prior to the clove flower opening it is picked and dried. Cloves have been used for their medicinal properties as far back as 600AD. The name clove comes from the French word clou which means nail, and that is exactly what this spice looks like.

What Makes Cloves so Powerful?

Cell damage caused by free radicals has been found to be the root of many age-related diseases. Did you know that cloves have the highest antioxidant activity of all the common spices? Cloves reduce inflammation and fight wrinkles, sun damage and sagging of the skin. The same cloves used in cooking and baking contain vitamin A and beta-carotene, which help maintain bright flawless complexion. Not to mention the vitamin C that is also present in the spice which helps the reduce the appearance of fine lines.

Cloves can Protect your Brain

There is a strong link between inflammation and Alzheimer’s disease. Cloves are effective at reducing inflammation so if you can reduce it, it can actually treat the effects of the disease. There are so many studies that have shown the health benefits of cloves on the brain and prevent blood clots.

Reaping the benefits of clove spice

This spice is delicious when used in cooking, baked goods, soups, teas and smoothies. Try sipping on chai tea that is rich in cloves. When cooking you can use the whole cloves, ground cloves or clove oil extract which adds a warm spicy sweet flavor to your dishes.

To extract clove oil, you will have to soak the cloves in distilled water then boil for 15 minutes. Allow the boiled extract to cool to room temperature then put in fridge to allow the particles to settle. However, clove oil can be highly concentrated so its best to dilute it with a carrier oil like coconut oil, 2 drops p/1tsp, for topical use.

For a nice treat with your Chai tea, try this easy Bermudian recipe for gingerbread, which surprisingly calls for ground cloves!

Gingerbread Recipe


  • 1 cup sugar
  • 2 eggs
  • 1 cup butter
  • 2 cups molasses
  • 5 cups flour
  • 3 tsp baking soda
  • 1½ tsp ground cinnamon
  • 2 tsp ground ginger
  • 1 tsp ground cloves
  • 2 cups hot water


  1. Preheat oven to 350° F; grease and flour two loaf pans.
  2. In mixing bowl, cream together butter, sugar, eggs. Blend well. Then add in the molasses.
  3. In a sperate bowl, sift together flour, baking soda, cinnamon, ginger and cloves.
  4. One cup at a time, add in the dry ingredients to the mixing bowl. Blend together until well mixed.
  5. While mixing slowly, add in the hot water. Use spatula to ensure the ingredients are well blended.
  6. Pour mixture into greased loaf pans evenly. Bake for 1 hour. Tip – use foil pan for best results. Once baked remove from oven set to cool for 30 mins before eating.

Return to Recipes

Posted on 1 Comment

Improve Good Cholesterol with Eggs

protein packed eggs

Eggs are loaded with 13 essential vitamins and minerals we need daily. They are low in calories but high in protein. Eating them doesn’t raise your cholesterol or spike your blood glucose. As a matter of fact, they help increase good cholesterol levels which can reduce heart health risks.

Eggs contain dietary cholesterol and can be eaten every day. While cholesterol is essential for us, having too much of it in the bloodstream can increase the risk of heart disease. It can also lead to fatty deposit build up in blood vessels and prevent the flow of blood in the body, which can cause blood clots or heart attacks.

While it is true that genetics can play a part in high cholesterol levels eating a healthy diet and exercising regularly can be beneficial in keeping it low. This why eating eggs can be beneficial to your body. Not only do they provide energy but the materials needed for growth and repair of the body they do a great job lowering cholesterol.

Different Types of Eggs

When it comes to cooking or baking hens eggs are usually the go to. But that doesn’t exclude other types from different animals. Turkey, geese, ducks, guinea fowl and quail eggs are all edible alternatives. Not only are there different types of eggs they are also graded in seven sizes. According to the USDA there are three consumer grades for them: Grade AA, A and B. The grade is determined by the interior quality of the egg, appearance and condition of the egg shell. Eggs are tasted for quality then graded and weighed. The size doesn’t effect quality but it plays a major role in price.

Nutrition Value

The 7g of protein from one egg is complete and easily digestible. Eating two eggs would provide 180 calories, about 14g of proteins and 82% of your daily vitamin D. They also provide necessary omega 3 fatty acids and antioxidants that help our bodies fight diseases.

Did you know that 50% of your daily folate, 25% of daily Vitamin B2 and 40% of daily selenium requirements can be found in one egg? Its not sufficient to meet our daily protein requirements but does provide the highest quality of protein. Since it is a good source of disease fighting nutrients like carotenoids they may help in reducing the risk of blindness in adults.

Brain development and memory is bolstered because of the choline content found in eggs. Try eating them as a main dish or included in other recipes.

Health, Safety and Hygiene with Eggs

  • Eggs should be stored in a cool place like your refrigerator, away from raw meat and strong smelling foods
  • Wash hands before and after handling eggs
  • Never use broken or cracked eggs
  • Kitchen surfaces, utensils and containers used with their preparation should be cleaned regularly with hot soapy water.
  • Consume as soon as possible after preparation or store in refrigerator until needed
  • Always use pasteurized eggs to reduce risk of salmonella bacteria poisoning

The Versatile, Edible Egg

Fried, scrambled, poached, boiled and omelets are mainly served during breakfast. Serve with produce or meats to increase your nutrition value. But some can be served up for lunch, dinner or snack time. Below is a basic recipe for an omelet:


  • 3 eggs
  • 2 tsp avocado oil
  • Optional: chopped parsley, sliced mushrooms, shreeded cheese, diced tomato, bell peppers, onions, cut up chicken, shrimp, beef, fish or ham, spinach leaves
  • black pepper, salt, thyme


  1. Break the eggs into a glass bowl and season with black pepper, salt and thyme.
  2. Beat well with a fork or whisk until the yolks and whites are thoroughly combined
  3. Add 1 tsp of oil to pan and heat with your choice of options. Sauté for 1 minute.
  4. Next, add eggs to sautéed options. Cook quickly by continuously moving the mixture with fork until lightly set; remove from heat.
  5. Half fold the mixture and with help of spatula slide the omelet onto plate. Garnish and serve warm.

Return to Healthy Eating

Posted on Leave a comment

How Do Pumpkins Aid Weight Loss?

Healthy Curry Pumpkin

Pumpkins are a nutrient dense addition to your diet. These sweet yellow vegetables are rich in vitamins B6, C, E and Thiamin. They are excellent sources of dietary fiber and omega 3 fatty acids. As a result of being rich in fiber, pumpkin can curb appetite and reduce hunger pangs. This goes a long way when you want to loose weight.

Did you know that a single cup of cooked pumpkin provides only 49 calories with grams grams are coming from fiber? Overall it is 94% water which helps to reach your daily recommended amount of water per day.

Improves Immune System Function

Having a healthy functioning immune system is key for our survival. Everything that we consume has both good and toxic elements that ultimately end up in our bodies. However, rest assure, our bodies were designed to fight off most of the toxic invaders. This is largely due to the intestines because they work to get rid of the toxins and absorb the beneficial nutrients from the food.

Our intestines function at their best when we eat lots fiber rich foods. Fiber is essential for good gastrointestinal and digestive health. Good gut bacteria helps the body to move toxins out while making it easy for our bodies to absorb the good vitamins and minerals from your food. The result is a healthier digestive system which can do its job fighting off toxic threats that enter our bodies daily.

Different Ways to Consume Pumpkins for Weight Loss

As you can imagine, being such a popular addition in cooking, there are lots of ways to prepare this little golden bit of deliciousness. If you are into juicing you can certainly create a calorie rich beverage to consume when you feel a little down. However, keep in mind that juicing will remove the fiber content from the vegetable. As a result such juices can cause more health problems because of the very high sugar content that remains.

Pumpkin soup would be an ideal way to consume the fiber content present in the vegetable. When you make the soup the recipe typically includes other vegetables, herbs and spices that ultimately increases nutrition content consumed. Cooking tip for picky eaters: pumpkins are even tastier with cinnamon and a bit of brown sugar added. This can help kids to consume the vegetable with ease.

For a quick snack you can munch on pumpkin seeds. Pumpkin seeds provide lots of protein, fiber and healthy fats, not to mention an incredible amount of vitamins and minerals that our bodies need.

Try this quick recipe for a tasty pumpkin side dish that compliments any protein like fresh Mahi Mahi fish:

Curry Pumpkin Recipe

  • 1 lb. of pumpkin
  • 1 small onion, glove of garlic
  • 3 green onions
  • ½ red bell pepper
  • 1 bird pepper
  • 2 ½ tsp of curry powder
  • ½ tsp turmeric and cumin
  • 1 ½ chicken stock
  • 2 tsps. cinnamon
  • 1 tsp brown sugar
  • 2 tbsp. avocado oil


  1. Peel, seed and cut pumpkin into chunks. Cut the small onion into pieces and finely chop the garlic. Seed and slice the bell pepper and finely chop the bird pepper. Chop the green onions as well.
  2. In a pot add the avocado oil, onion, garlic, green onions, peppers and sauté until onions are tender.
  3. Next, add the curry powder, turmeric, cumin, thyme, cinnamon and brown sugar, mixing thoroughly. Allow to cook for a few minutes.
  4. Last add the stock, pumpkin, salt n pepper to pot and leave to cook until pumpkin is tender.
  5. Garnish with fresh thyme and serve while warm.

Return to Healthy Recipes

Posted on Leave a comment

Soothe Your Skin with Cucumbers

cucumbers for facials

Cucumbers provide beneficial nutrients that are good for our skin. Whether your dealing with breakouts, a sunburn, or heat rash know that cucumbers will calm your skin on contact. This is due to the high antioxidant properties naturally present in the fruit. A unique amino acid gives its natural cooling effect. Any food rich in antioxidants has the power to reduce the risk of cancer and other diseases of the body.

Did you know that eating cucumbers is good for the breath? Take one slice of cucumber and place it at the roof of your mouth. Hold it there with your tongue for 1 minute. The fruit actually fights the odor causing bacteria present in our mouths!

Eating cucumbers can lead to balanced hydration, digestive regularity and lowered blood sugar levels. The high water content helps to detoxify the body, relieve constipation as well as keep the kidneys and brain healthy. Cucumbers have a very high amount of vitamin K, vitamin C including beneficial minerals like magnesium and potassium which all promote good skin health.

See the nutritional chart below to learn more of what this elongated fruit provides.

Cucumber Nutritional Facts

Hydrate Your Skin with Cucumber Water

The summer sun and air conditioned homes can cause our skin to become dry. Drinking water is the best way to hydrate. But did you know that cucumbers contain about 96% water? This means that a whole cucumber eaten is enough to meet your daily fluid needs!

Another method to effectively rehydrate your skin is to mist your face with chilled cucumber water. The pantothenic acid found in cucumbers helps the skin to hold onto the water which will keep it hydrated during the brutally hot summer months.

Increase Weight Loss with Cucumbers

Cucumbers are also known to help with weight loss. As a result of containing so much water they are naturally low in calories. For every one cup of cucumber there is only 16 calories. This means you can eat as much as you want and it won’t increase your waistline. Go crazy and add them to you sandwiches or salads.

Cool Cucumber Beauty Recipes

Cooling Cucumber Face Mask

Blend together one unpeeled cucumber and 1 Tbsp. of full fat Greek yogurt. Apply evenly to your face and chest were the breakouts or sunburns are. Leave it for 20 minutes and rinse. Its the combination of the cucumber and the fat content of the yogurt that help to reduce redness and heal the breakouts or sunburn.

Cucumber Water Mist

In a spray bottle combine half a cup of water, witch hazel and 1 Tbsp. of fresh cucumber juice. Chill in refrigerator until ready for use. Before using shake the bottle and mist your face for immediate relief.

Tring to stay cool and still look good is always a challenge during the summer. But thanks to these cucumber beauty recipes keeping cool can be a lot easier to do.

Return to Beauty Recipes

Posted on Leave a comment

Benefits of Eating Lettuce

Lettuce is the most commonly eaten green in the world. There are varying options when it comes to leafy greens as well as varying degrees of green. Summertime is when salads are the star of every meal. Make your salads with spinach, romaine, kale or arugula for more nutritious benefits. The darker the leaves, the more nutrient rich is the lettuce.

Dark leafy greens provide plenty of antioxidants, beta carotene, fiber and calcium. Lettuce is low in calories because there isn’t much carb, fat or protein found. Some varieties provide folate, potassium and iron to our bodies when consumed. It is always a good decision to include lettuce in your diet.

Health Benefits of Lettuce

For positive health outcomes, eat dark leafy greens. Lettuce decreases risk of cardiovascular disease, cancer and other diseases. Research has found that eating dark, fibrous vegetables lowers risk of Type II Diabetes. Other nutrients found in lettuce include vitamin C, beta carotene, Vitamin K, magnesium, potassium and other B-vitamins.

Adding a bit of fat not only brings flavor but it also helps with the absorption of certain nutrients. Use oil bases for salad dressings, sauté spinach and kale in a bit of avocado oil or add a bit of butter to help the greens go down. If you want to add more taste, texture or crunch to your salads add different toppings, like onion, bacon, egg or other produce to the bowl.

How to Cook Leafy Greens

Most leafy greens can handle cooking. Spinach can be sautéed, romaine lettuce can be grilled, kale can be cooked with rice, and others can be included in stews, casseroles or stir fry. Include spinach in your omelets and collard greens to your soups. If you choose to add to soup, be sure to include closer to the end of cooking to avoid destroying the nutrient content.

Naturally the best way to eat lettuce is to enjoy them raw. While some nutrient content is lost during cooking, the majority is still preserved during the process. In some cases the nutrient value is activated by cooking. If eaten raw bear in mind they may contain food poisoning bacteria, therefore thoroughly wash them before eating. Watercress is grown in water therefore there is always the danger that the water could have been contaminated. To avoid food poising wash in clean fresh water before handling.

Different Types of Lettuce

Look for different types of leafy greens in your local grocery store, farmer’s market or in your own garden. Here is a list of dark leafy greens to add to your meals:

  • Spinach
  • Collard Greens
  • Romaine
  • Watercress
  • Mustard Greens
  • Bok Choy
  • Chard
  • Arugula
  • Cabbage
  • Endive
  • Dandelion Greens
  • Beet Greens

Leafy greens are especially good for vegans who may have trouble consuming enough calcium per day. Leafy greens can help to fill that void by providing a calcium boost to your diet. Calcium is often overlooked in diets but this can be detrimental in the long run. We consume calcium for the benefits later in life. As we age osteoporosis is more likely to occur. The best way to avoid this is to consume calcium now for benefits later.

Garden Salad with Raspberry Vinaigrette

  • ¼ red wine vinegar
  • 3 tbsp. honey
  • 1 cup of raspberries (frozen)
  • ¼ cup avocado oil, lemon juice
  • salt and pepper to taste
  • 1 carrot – thinly sliced
  • 2 scallions chopped
  • 5 cups mixed salad greens
  • ½ cucumber, quartered
  • ¾ cup cherry tomatoes
  • ½ cup feta cheese


  1. In a blender add red wine vinegar, raspberries, avocado oil, lemon juice, honey, salt and pepper
  2. Place in refrigerator until needed.
  3. In a salad bowl mix together salad greens, cucumber, carrot, scallions, cherry tomatoes and feta cheese.
  4. Drizzle raspberry vinaigrette on top of each portion and serve.

Return to Healthy Eating

Posted on 1 Comment

Triple Fruit Smoothie

Triple Fruit Smoothie

Sipping on a triple fruit smoothie is ideal during the hot summer months. A smooth blend of beta carotene rich fruit does more than just refresh you on a hot summer day. This unique blend can actually help keep your arteries relaxed and your blood pressure low. The triple fruit smoothie contains bananas, mandarin oranges and mango. Add in healthy dairy and you are not only refreshed but relaxed from the inside out.

Keep Arteries Clear with Beta Carotene

During the pregnancy of my second son I developed preeclampsia. This is basically high blood pressure. In an effort to lower my blood pressure readings, I ate more oranges. Oranges, mandarins and carrots are all orange due to the plant pigment, beta-carotene. This gives the fruit its orange color and cuts the risk of high blood pressure by blocking plaque build up in the arteries. It also speeds healing of your arteries that are already damaged.

Citrus fruits overall have properties that promote lower blood pressure. Due to the rich source of vitamin C and minerals already present in the fruits, they help reduce the risk of developing heart disease. Oranges also contain choline, fiber and potassium which are all good for your heart.

Bananas in Triple Fruit Smoothie

By adding bananas to the triple fruit smoothie you increase your consumption of the electrolyte mineral, potassium. Potassium is vital for a healthy nervous system. If our bodies lack this mineral we can deplete the calcium in our bones and increase blood pressure. The potassium found in both the bananas and oranges help to lower blood pressure. Bananas also give us energy, aid digestion, promote weight loss and protects us from developing Type II diabetes.

Did you know that each banana is about 105 calories and hold very little protein and no fat? Bananas are rich in fiber and antioxidants which are all beneficial to a healthy diet. When the banana is green is it unripe and when it is yellow it is ripe. When dark spots develop, it is over ripe, but perfect for banana bread.

Benefits of Adding Mangoes

A sweet mango not only brings vitamin C but it is known to support healthy heart function. Packed with nutrients and antioxidants, that aid immunity, mangoes can help lower the risk of certain cancers. This fruit is a good source of dietary fiber, low in fat as well as cholesterol and sodium free. Combine mangoes with turmeric to boost the health benefits of this triple fruit smoothie.


  • 1 ripe banana
  • 1½ cup of almond milk
  • 10½ oz. of mandarin oranges, drained
  • 1 cup frozen mango chunks
  • ½ tsp turmeric powder and cinnamon

Add all ingredients to a blender and blend until smooth.

Return to Recipes

Posted on 3 Comments

Sip on Anti-Aging Blueberry Smoothie

anti-aging blueberry smoothie

This anti-aging blueberry smoothie is just what you need this summer to keep your skin looking good. Blueberries are full of all sorts of nutrients that are beneficial to your body. These berries have been known to have high antioxidants that fight skin cancer. There is no doubt why these small berries come highly recommended by both doctors and nutritionists.

What are the benefits of blueberries?

The benefits of blueberries is an extensive list. They help your body with the following:

  • Boost immunity
  • Reduce risk of diabetes
  • Rich in vitamin C
  • Low in calories and fat
  • High in fiber
  • Highest levels of antioxidants
  • Calms the brain
  • Reduces anxiety
  • Can improve heart health

The high levels of antioxidants help neutralize fee radicals which are linked to the development of certain cancers in the body. They are also linked to reducing heart disease and other conditions associated with aging. Did you know that there are only about 80 calories in one cup of blueberries? Not only that, there is enough fiber in that same one cup to meet your daily requirements. Talk about an incredible berry. The anthocyanins present in this fruit help reduce the build up of plaque in the arteries which in turn improves your heart function.

Try this simple smoothie recipe to fight skin cancer inside and out. This recipe calls for an added cancer protection by including green tea. Green tea adds cell protecting polyphenols that cut the risk of skin cancer in half.

Blueberry Crush Smoothie

  • 1 cup frozen blueberries
  • ½ cup spinach
  • 2 tbsp. maple syrup
  • 1 tbsp. vanilla almond milk
  • ¾ cup chilled green tea
  • 1 banana
  • 1 tsp ground oat flakes

Method: Blend all ingredients together in blender until smooth. Serve with straw.

So when your considering something refreshing to drink while you are on the beach or relaxing pool side, blend some blueberries together. Add them to your scones for a sweet treat. Your skin and body will thank you.

Posted on Leave a comment

Feast on Codfish Cakes Anytime

Feasting on codfish cakes is a real Bermudian treat. Typically, bountiful during the Good Friday holiday but can be found on most local restaurant menus. These fish cakes are made with lots of cod, potato and strong flavorful herbs that compliment the salty codfish quite well. Serve it on a hot cross bun for a comforting sweet and satisfying sandwich. Most Bermudians have come to love them with all the trimmings. Trimmings include, lettuce, tomato, onion, hot sauce and sometimes cheese. Try it on a scone or coffee roll for breakfast. For the healthier person, adding slices of avocado can be a real treat. I prefer mine on a hot cross bun with vanilla icing cross, ketchup. tomato and fried onions.

Fish Cake Origins

Codfish was a protein staple back in those days as a result of being inexpensive and an economically wise ingredient. Salting cod was necessary because the refrigerators were not yet invented. Early Bermuda settlers came up with the idea of a codfish breakfast. It comprises of codfish, potatoes, sliced avocado, fried bananas, hard boiled eggs, Johnny bread and sauce – either egg, onion or red. Every family prepares the dish differently. Salted codfish first came to Bermuda as part of the trading route in the Atlantic Ocean. Grand Turk and Salt Cay provided the best salt and east coast of America up to Newfoundland provided the cod. The fish was caught, dried then traded for goods.

Codfish preparation

As the years went on and cooking large meals became a thing of the past, a modern adaptation of the breakfast was introduced. This was the infamous fish cakes. Although you will still find traditional codfish breakfast available on Sunday mornings, codfish cakes have become the hybrid.

Prior to cooking salted cod you will need to allow it to soak overnight in a bowl of water. This will reduce the level of salt present in the fish before cooking. All you need to do is boil the potatoes in a large pot and when they are halfway cooked, add the soaked fish. Its a one pot meal. But if you want the trimmings you’ll have to make them separately. Codfish cakes have the same beginning process as the traditional breakfast.

Other fish cake options include salmon, hashed shark or rockfish cakes.

Fish Cake Recipe

  • 2 lbs. of boneless salted codfish
  • 4 pounds of potatoes
  • 1 chopped onion
  • ½ tsp of thyme, parsley, curry powder, black pepper
  • flour seasoned with salt, pepper and pinch of curry for coating
  • 1 egg yolk
  • avocado oil for shallow frying
  1. First, soak codfish overnight in cold water.
  2. Secondly, peel, cut and roughly chop potatoes. Add potatoes to boiling water and when halfway cooked add in the soaked codfish.
  3. Allow fish to cook until potatoes are fully cooked, then drain excess liquid.
  4. Next, add egg yolk and seasonings to potatoes and fish. Then and mash with a potato masher until well mixed.
  5. With an ice cream scooper, portion the fish cake mix and roll into balls. Place balls on lined cookie sheet. Place cookie sheet in refrigerator over night.
  6. On a plate, add flour with seasoned salt, pepper and pinch of curry. Mix together and pass codfish cake ball through the flour until lightly coated.
  7. Finally shallow fry in frying pan until golden brown on each side.

Return to Healthy Recipes