Category Archives: Recipes

Benefits of Eating Tuna

What is Tuna Fish?


Tuna fish is a very diverse saltwater fish that belongs to the Scombridae family, commonly called the mackerel group. However, tuna belongs to a tribe, called Thunnini. This tribe contains 15 species of tuna, most of which are enjoyed around the world in culinary traditions.

The health benefits of tuna fish include its ability to reduce cardiovascular disorders, stimulate growth and development, lower blood pressure and cholesterol levels, and help in weight loss. Tuna also has the ability to boost the immune system, increase energy, aid in skin care, increase red blood cell count, and has anti-cancerproperties. It also protects against various kidney diseases, prevents age-related macular degeneration, reduces general inflammation, and inhibits cell membrane damage.

Nutritional Value of Tuna Fish

The health benefits of tuna fish can be attributed to the impressive content of vitamins, minerals, and organic compounds found in this delicious fish. These include antioxidants and protein, without much-saturated fat or sodium. It also has impressive levels of selenium, phosphorous, iron, magnesium, and potassium, according to the USDA National Nutrient Database. In terms of vitamins, there is a wealth of vitamin B12and niacin, as well as a good amount of vitamin B6 and riboflavin.tuna fish

Health Benefits of Tuna Fish

Now, let’s explore more of the health benefits of tuna fish that these components confer.

Weight Loss

Tuna fish is low in calories and fat, yet loaded with beneficial nutrients like protein. The omega-3 fatty acids found in this fish stimulate a hormone called leptin, which balances the body’s food intake with the internal desire to eat more. This can reduce overeating and make sure that your body is only consuming what it actually needs.


Boosted Immune System

Tuna contains a good amount of vitamin C, zinc, and manganese, all of which are considered antioxidant in nature. Antioxidants are one of the body’s defensemechanisms against free radicals, the harmful by-products of cellular metabolism that cause chronic diseases. However, the real champion of tuna’s immune system-boosting potential is selenium. This fish is rich in this mineral, giving nearly 200% of the daily requirement in a single serving. This makes the fish a very powerful antioxidant and immune-boosting food.

Energy Levels

The B complex vitamins in tuna have been connected with a wide range of health aspects. They are mainly involved in boosting the metabolism, increasing the efficiency of organs, protecting the skin, and increasing energy levels. By consuming this fish regularly, you can ensure that you are active, energetic, and healthy.

Blood Circulation

Tuna is a rich source of iron, along with the B-complex vitamins that play an important role in red blood cell formation. Without iron, people become anemic and their blood is unable to oxygenate the vital organs that need fresh oxygen to function efficiently

Read about all the benefits at Organicfacts

How to make Black Garlic

Brod-and-Taylor-Stages-of-Black-Garlic-800x2501637Black garlic is more (and less) than you think.

Yield: Varies with pot size.

Timing: 15 minutes set up and 3 to 4 weeks in the Proofer.


Ingredients: Garlic bulbs

Equipment: Brod & Taylor Folding Proofer and Slow Cooker, metal pot with snug lid

Determine how many bulbs will fit into your metal pot. The pot should be paired with its original fitted lid or one that is snug. The Proofer will easily hold a 6 quart / 6 L stock pot. As garlic ages in the Proofer there is a noticeable aroma of garlic emitted. The greater the number of bulbs you age, the more intense the aroma. One solution to reducing the garlic smell is to wrap the entire pot and lid on the outside thoroughly and tightly with heavy aluminum foil before placing it in the Proofer. Just make sure the bottom of the pot fully contacts the aluminum heater plate in the proofer.

Prepare garlic bulbs: If necessary, clip any long roots off the bulb. If the stalk on the bulb is long, trim it to about ½ inch. If the outer papery skin of the bulb has soil or debris, remove just enough to expose clean skin.

Note: Trying to clean after you’ve made black garlic is difficult because each interior clove will become very soft and they can be smashed with handling. Garlic purchased in most grocery stores is ready to wrap with foil. Select fresh and firm bulbs for best results.

Wrap in foil: Cover each bulb with a generous sheet of aluminum foil. Press the foil tightly against the bulb to ensure it is completely wrapped with no exposed surfaces. If there is a tear in the foil, use another piece to cover the tear. This will prevent the bulb from drying out by retaining the bulbs’ natural moisture.Brod and Taylor making Black GarlicTransfer to pot: Place all of the foil wrapped bulbs inside the pot and place the lid on the pot.

Prepare Proofer: Set the Folding Proofer on a surface which will tolerate about 140 °F / 60 °C temperatures. Natural wood surfaces such as butcher block can expand and contract with fluctuations in heat. Marble, granite, ceramic tile, concrete, or plastic composite (such as Formica) countertops work well. Remove the water tray and wire rack from the bottom of the Proofer. Place the lidded pot containing the bulbs directly in the center of the Proofer and on the metal surface in the base of the Proofer. Close the lid of the Proofer. Select Slow Cook Mode, using no rack or water tray. Set the Proofer to 140 °F / 60 °C and allow it to remain on for 3-4 weeks.  Note: To use the original Folding Proofer Model FP-101 or FP-201, set the Proofer to 102 °F / 39 °C and allow it to remain on for 3-4 weeks. At a setting of 102 °F / 39 °C, the aluminum heating plate reaches 140 °F / 60 °C .

Check garlic: After 3 weeks remove one bulb from the pot and gently peel back the aluminum. Using a small knife, separate one clove and peel it open to expose the interior. It should be a very dark brown or black in color. If the bulb is not dark enough, place it back in the Proofer and allow it to remain in the Proofer for approximately 1 more week.

Storage: To store black garlic, the bulbs can be separated into individual cloves, left in their skins, wrapped in air tight plastic bags, and stored in the freezer for at least 1 year.

Black garlic has a soft, slightly sticky, intensely sweet and savory very rich flavor which is quite different from normal fresh garlic. It can be used in lamb, beef, poultry, seafood, pizzas, pastas, risottos, aioli, eggs and even dessert dishes.


  Recipe Bonus 

BLACK GARLIC & ORANGE GLAZED SALMON Season salmon with salt and pepper to taste. Heat olive oil in skillet, add remaining ingredients to skillet except ghee and cook until slightly thickened. Remove rosemary and whisk in ghee. Bake salmon for about 10-15 min at 350 °F / 175 °C and pour glaze over salmon before serving.

Brod and Taylor Black Garlic Salmon recipe1713

Mushroom “Pulled Pork” Recipe

Derek Sarno came into our kitchen and worked his magic to make this mouth-watering pulled ‘pork’. Mushrooms never tasted so meaty!


Pulled ‘Pork’

  • 8 King Oyster Mushrooms
  • 1 tbsp Vegetable Oil
  • 1 tbsp Peri Peri Seasoning
  • Pinch Salt
  • 3 tbsp BBQ Sauce
  • Bread or Burger Buns
  • Egg-Free Mayo & BBQ sauce (we mixed ours together!)
  • Red Onion
  • Cucumber


  1. Use a fork to shred each of the king oyster mushrooms until they resemble the texture of pulled chicken or pork, and leave in a baking dish.
  2. Coat the shredded mushrooms with the vegetable oil and peri peri seasoning, it helps to use your hand to ensure all the mushrooms are evenly covered.
  3. Put the baking dish in the oven at 180℃ (356℉) for 30 minutes to dry the mushrooms out.
  4. Warm a tablespoon of vegetable oil in a pan, and pour the shredded mushrooms into it. Season with a decent pinch of salt and stir.
  5. Next, stir in the BBQ sauce until it’s mixed evenly through all the mushrooms.
  6. Remove from the heat and serve in burger buns with cucumber and red onion. We made a mix of BBQ sauce and egg-free mayo which went with it perfectly!

Vegan Lasagna Recipe

Vegan Lasagna

 Prep time
Cook time
Total time
Hearty, cheesy, meaty and comforting Vegan Lasagna. This lasagna is perfectly layered with a thick and meaty tomato sauce and a cheesy, ricotta-style cheese sauce. One of my favorite recipes to make on the weekend.
Author: Ceara
Recipe type: Main
Serves: 10 slices


  • Tomato Sauce
  • 4-6 cloves garlic, minced
  • 2 small to medium white onions, finely chopped
  • 5 cups mushrooms, chopped
  • 2 red peppers, chopped
  • 2 cups zucchini or eggplant, chopped (optional)
  • ½ tbsp basil
  • 1 tsp oregano
  • ¼ – ½ tsp hot pepper flakes
  • 2 x 680 ml/23 oz cans plain tomato sauce (Here’s the tomato sauce I used)
  • ¼ cup balsamic vinegar
  • Salt and pepper to taste
Cheese Sauce
  • Nut Free Vegan Cheese Sauce (double the recipe)
  • ¾ cup frozen spinach, defrosted and some of the water pressed out (measured after defrosting)
  • 12-16 lasagna sheets



Tomato Sauce
  1. Sauté onions and garlic with a dash of olive oil or water over medium high heat for a couple of minutes until the onions are translucent. Add chopped mushrooms, peppers and optional zucchini/eggplant. Sauté for 2-3 minutes until soft and lightly cooked.
  2. Stir in spices (basil, oregano and hot pepper flakes) and sauté for a minute until fragrant. Add tomato sauce and balsamic vinegar to the vegetable mixture.
  3. Bring sauce to a boil and leave to simmer on a low heat for 30 minutes to 2 hours (stirring occasionally).
Cheese Sauce
  1. Prepare the cheese sauce while the sauce is cooking.
  2. Defrost frozen spinach in the microwave. Squeeze out any excess liquid and measure out ¾ cup of spinach. Mix ½ of the cheese sauce with the spinach.
Cook the Lasagna Noodles
  1. If your lasagna noodles are not precooked, bring a pot of salted water to a boil and cook for 8 minutes until the lasagna sheets are cooked al-dente. Spread the cooked sheets out on parchment until you layer them in the lasagna. Note: you can skip this step if your lasagna noodles are already precooked.
Assemble and Bake Lasagna
  1. Preheat oven to 375F/190C and grease a casserole dish with olive oil or line with parchment paper. To assemble the lasagna, spread 1 heaping cup of tomato sauce on the first layer of a 9×13 casserole dish. Place 3-4 lasagna sheets on the tomato sauce. Top with 1 cup of the spinach cheese mixture, 1 cup of tomato sauce and 3-4 lasagna noodles. Repeat layers, alternating between the cheese and spinach-cheese sauce, until you have filled the pan. Spread an even layer of cheese sauce on top of the lasagna (see photo for reference). Sprinkle red pepper flakes on top (optional).
  2. Cover with foil and bake for 25 minutes, remove the foil and bake for an additional 20 minutes until the top of the lasagna is golden brown. Take the lasagna out of the oven and leave to sit for 15 minutes before slicing and serving. Enjoy!
1) Use gluten free lasagna noodles if you need this recipe to be gluten free.

Source –  Cearaskitchen

Recipes: Vegan Dumplings w. MadelineLu

Homemade Vegan Dumplings - by Madeline Lu - @lumadeline

Another year has come and it is almost time for Chinese Lunar New Year again. In China, one of the most popular dishes around this time of the year is dumplings. Family and friends would get together and prepare and eat dumplings together. In this recipe, the dumplings are filled with only vegetables instead of the traditional veggie and meat mixture. Moreover, they have a layer to sesame seeds at the bottom to give an extra crunchiness to the dumplings.

To make the dumpling wraps are easier than you think. But if you prefer, you can also find ready-made wraps in the Asian store. They tend to be drier and harder than the homemade ones, but are also good to use.  – MadelineLu


What you’ll need:

Dumpling Wrap

  • 1 1/2 cups (220 g)  all-purpose flour
  • 1/2 cup (115 ml) hot water
  • pinch of salt

Dumping Filling

  • 1 medium-sized napa cabbage or white cabbage
  • 2 fresh shiitake mushrooms
  • 1 tsp freshly grated ginger
  • 1 tsp freshly grated garlic
  • 1 spring onion, finely chopped
  • 1/4 of a medium-sized purple onion, finely chopped
  • 1 tbsp + 1 tsp salt
  • pepper, to taste

In addtion

  • 1/2 cup of sesame seeds, placed in a small bowl
  • 3 tbsp water, in a flat plate
  • 1 tsp grated ginger
  • 2 tsp spring onions, finely chopped

Dipping Sauces:

  • Soy Sauce Dipping ( 1 tsp grated ginger, 1 tsp finely chopped spring onions, 3 tbsp soy sauce, 1 tsp sesame oil and 1/2 tsp sesame seeds0
  • Chili Garlic Sauce (store bought)
  • Chilli Oil (store bought)

How it’s made:

  1. To prepare the dough, put the flour in a medium bowl. Add the hot water in a steady stream, stirring with chopsticks until a raggy dough forms. Turn the dough out onto a floured work surface and knead until smooth, 10 minutes. Sprinkle the dough with flour, cover loosely with plastic wrap and let stand for 1 hour. Take the dough out and knead again for 5 minutes and then cover again with plastic wraps for 30 minutes. Bye then, the dough should be springy and soft.
  2. While the dough is resting, prepare the filling. Slice the cabbage into thin strips and put into a mixing bowl. Add 1 tbsp salt and mix well together. Set aside .
  3. At the meantime, cut the shiitake mushroom into small dices. Use another mixing bowl, add in the shiitake mushroom, purple onion, ginger, garlic, and spring onion.
  4. Take the cabbage stripes out of the other mixing bowl and use two hands to squeeze out the excess water and then put into the mixing bowl with the mushroom mix. Add 1 tsp of salt and some fresh pepper. Mix all ingredients together until well combined. Set aside.
  5. On a large chopping board or baking sheet, sprinkle with flour. Quarter the dough. On a floured work surface, roll each piece into a 12-inch rope. Cut each rope into 12 pieces and roll into balls; sprinkle with flour. Roll out 6 balls at a time to 3 1/2-inch rounds; brush off the excess flour. Spoon 2 teaspoons of the filling onto the center of each round wrap. Bring up the sides of the wrapper; press and pleat the edges to seal in the filling. Dip the bottom of dumpling in the plate water and then dip it in the bowl of sesame, so the bottom of the dumpling is evenly covered with sesame seeds. Place the finished dumpling onto the chopping board or baking sheet.
  6. In a skillet over medium heat, heat 2 tablespoons of the oil. Arrange  the dumplings in the skillet, pleated edge up. Cook over high heat until the bottoms are lightly browned, 2 minutes. Add 1/2 cup of water, cover and cook until the filling is cooked through, 5 minutes. Uncover and cook until the bottoms are well browned, 1 minute; transfer to a plate, sprinkle with more finely chopping spring onions, chili flakes, sesame seeds, sesame oil and soy sauce. Serve immediately.


See more wonderful recipes with Madelinelu at her website 

Chic Pea Cookie Dough Recipe

I went searching for recipes on the net then discovered a Vegan Cookie dough recipe by VkRees… using chic peas. Hmmm I was curious but even still i’m questioning the taste of these. I haven’t tried it yet but it looks like one of those good ideas that doesn’t live up to the hype. I could be wrong so I will be giving this a go when I return home!


Remember Cookie Dough Bites? I used to love them as a kid. I made a healthier, gluten free, vegan version of them and they are just ridiculously good!

Do you know Chocolate Covered Katie? She came up with the brilliant idea of using chickpeas as the base for cookie dough. If you ate them without knowing they were made of chickpeas you would have no idea. I adapted Katie’s recipe to make these. Thanks Katie!

Vegan Cookie Dough BitesVegan Cookie Dough Bites

So, here’s what you’ll need:

  • 1.5 cups chickpeas (1 can or 250g)
  • 3 Tbs Agave Nectar  or some other kind of sweetener (add more if the dough is not sweet enough for you)
  • 1/8 tsp baking soda
  • 3 Tbs nut butter (I used tahini)
  • 2 tsp vanilla extract
  • Pinch of salt
  • 0.5 lb (2 bars) semisweet baking chocolate
  1. Combine all the ingredients except the chocolate in a food processor or blender and transfer to a medium size bowl.
  2. Finely chop up roughly 2 Tbs of chocolate and fold it into the chickpea batter.
  3. Taste the batter to decide if you need to add more sweetener. Keep in mind that it will be covered in chocolate so it doesn’t need to be too sweet.
  4. Roll the chickpea batter into balls the size of blueberries and put them in the freezer until they are hard.
  5. Temper the remaining chocolate.
  6. By the time you are done tempering the dough should be frozen. Take 5 balls out of the freezer and stick a toothpick in them. Dip the ball into the warm chocolate and tap the toothpick on the edge of the bowl to get the excess chocolate off. Find somewhere to put the ball until the chocolate sets. I turned my colander upside down and stuck the thoothpick in one of the holes. Repeat this until all of the balls are coated in chocolate.
  7. Once the chocolate has hardened you can take out the toothpick. This is totally optional. I kind of liked the toothpick.  =)

Vegan Chocolate Chip Cookie Dough Bites

Sweet Potato Pasta

Insanely delicious vegan garlic alfredo sauce over sweet potato noodles! Just 8 ingredients, healthy, flavorful, and so satisfying!
1.5 hour


∙ Serves 3-4



2 cloves Garlic, raw


1 Kale or kale chips


1 Parsley, Fresh


1 1/2 cups Almond or rice milk, unsweetened plain
Baking & Spices


2 tsp Arrowroot starch


1 tbsp Coconut or avocado oil


4 tbsp Nutritional yeast


1 Red pepper flake


1/2 tsp Sea salt


1 Pinch Sea salt
Nuts & Seeds


1 cup Cashews, raw


1 Parmesan cheese, Vegan
Crispy chickpeas (store bought or DIY)
3 Large or 4 small-medium sweet potatoes (~525 g // organic when possible, peeled and spiralized)

Superfood Cashew Goji Berry Bars

Superfood Cashew Goji Berry Bars | @hbharvest

These superfood cashew goji berry bars are the perfect travel bar to carry with you pretty much anywhere you go. They’re full of fiber, antioxidants and healthy fats that will keep you full



  1. Preheat oven to 350 degrees F. Coat an 8×8 inch baking pan with cooking spray and then line with parchment paper. Set aside.
  2. Toast the cashews, almonds, coconut, 1/4 cup sesame seeds, and 3 tablespoons hemp on a baking sheet, stirring occasionally, until golden brown, about 8–12 minutes. Let cool slightly.
  3. Add the toasted nuts and seeds, plus the quinoa, tahini, cinnamon, and salt to a food processor or high powdered blender. Process until finely chopped.
  4. Bring the honey and the coconut oil to a boil in a small saucepan. Cook, stirring, for about 1 minute. Remove and stir in the vanilla. Pour over the cashew/seed mixture and stir to coat. Stir in the goji berries.
  5. Press the mixture firmly into the prepared 8×8 pan with the back of a greased measuring cup or wet hands. Top the bars with the remaining 1 tablespoon sesame and hemp seeds. Press the seeds gently to adhere.
  6. Transfer to the oven and bake until golden brown, 25–30 minutes. Let cool, then cut into the bars. Store in an airtight container at room temp or in the fridge.
 prep time 15 minutes
 cook time 40 minutes
 total time 55 minutes
 servings makes 8 bars
Source – HalfBakedHarvest


The Pink Pataya Bowl


  • 1/4 cup plain unsweetened almond milk
  • 1 3.5-oz frozen pitaya packet (TRY: Pitaya Plus Smoothie Packs)
  • 1 frozen banana
  • 1/2 cup frozen blueberries
  • 1 tsp maqui berry 
powder, optional*
  • Toppings (Optional): 1/2 cup all-natural granola
  • 1/2 tsp bee pollen
  • Several blueberries


  1. To a blender or food processor, add all ingredients; blend until smooth. Serve with toppings of your choice.

Nutrition Information

  • Serving Size: 1 recipe
  • Calories: 214
  • Carbohydrate Content: 50 g
  • Fat Content: 2 g
  • Fiber Content: 8 g
  • Protein Content: 3 g
  • Sodium Content: 47 mg
  • Sugar Content: 29 g

Source – CleanEating

Chinatown Goji Berry Cravings

Ive been literally craving goji berries lately. Before this sensation came over me I would look at goji berries admire the price of the little red dots and keep it moving. Now i’ve found myself buying them every other day almost mixing them with cashews and going into gojichew trance. I walked to a spot in Chinatown to buy some.  I went to the counter of a spot I often walked pass to pay for the berries .The clerk/therapist/dr (he looked as if he was all three) rung me up and said have a good day. Then I had the thought in my mind I wonder if he has something to help my eyes 10 seconds later he walks over to a bag and says this is good for eyes and live… I gave him a weird smirk it was like mmm you heard that didn’t you and now you hand me this.. that thought just cost me but it is what I wanted. So he hands me a bag of these. Chrysanthemum flower 

I didn’t quite catch the name of it until later, english was not his first language. Either way he instructed me to take 10 of these and 10 of these (goji berries)  boil water, let it sit, empty water, then pour water again then eat goji berries. Im not sure if he said I can drink the water or not but i think the flower gave me gets in the water then the goji berry absorbs the liquid goodness in it and works with it that way once you eat and drink the water. Fascinating things you come across in china town.

According to the Chinese medicine, combining with goji berries help improve Yin energy and balance Yin and Yang. This combination also enhances the immune system, improves vision and memory, prevents hair loss, and strengthens the kidneys.

Goji berries benefit our health in many ways. This is one of the main reasons why these fruits are now gaining popularity and positive recognition. When you consume a small amount of these fruits every day, you will definitely wake up feeling healthier and better. The benefits of goji berries are truly amazing. However, over consumption of goji berries may cause sore throat due to their warm nature according to the Chinese Medicine.

They contain magnesium and thiamine, the two essential nutrients required for improved sleep. Thiamin also improves your energy level and mood, while magnesium improves the sleep quality by reducing the time one needs to fall asleep.

However, if you know how to combine goji berries with other foods, you can certainly triple their health benefits. Here are a few examples of food combinations that will optimize their health benefits.

Check out more Goji facts at OptimalHealthSolutions

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