BITES OF HEALTHY FOOD; ‘ Maca Energy Bars ‘

When you start reading all about eating healthy, there are certain foods that come up.  Kale, chia seeds, goji berries and maca are just some of them.

Maca Energy Bars

Maca root is a tuber, kind of like a potato.  It is very well known as a natural energy booster.

It can also help with hormonal issues such as menopause and fertility.

Maca is rich in B vitamins as well.  So I decided to make an energy bar with it.

This energy bar is not only vegan, but grain free and gluten free too.

Here is a Recipe l Found to Try:

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 1 hour, 20 minutes



  • In a food processor, grind the almonds into a course consistency.
  • Add them to a bowl with the sunflower seeds, maca powder, flax meal, pepitas, chia seeds and salt.
  • In a saucepan, combine the maple syrup, almond butter and coconut oil.
  • Mix until all are well combined.
  • Add it to the bowl with the dried ingredients.
  • Tear a sheet of parchment slightly bigger than an 8X8 pan.
  • Line an 8X8 pan with the paper.
  • Spread in the mixture and pack down tight .
  • Place in the fridge to set.  About 1 hour.

You should get 8 bars out of a batch according to the recipe ingredients.

Store them in the fridge or even freeze them for longer storage.



BITES OF HEALTHY FOOD: ‘ Whole Grain Raspberry Energy Bars’

Wheat seems to have a bad reputation these days, but in its natural unrefined state, the grain has a host of important nutrients. Always try to opt for whole-wheat products, which haven’t been refined and stripped of their natural goodness.

Photo by Perry Santanachote

Photo by Perry Santanachote

Whenever we can, we also like to add wheat germ into the mix — the nutrient-rich embryo of the wheat kernel that is removed during the refining process.

Packed with important B vitamins, such as folate, thiamin and vitamin B6; and the minerals zinc, magnesium and manganese, wheat germ is a super grain that’s easily incorporated into baked goods. In this recipe, we replaced some of the flour with germ, but the wholesome breakfast bars are also filled with fiber from oats, flax seeds and raspberries.

Enjoy one with a cup of yogurt for a well-rounded morning meal.

Whole-Grain Raspberry Jam Bars Recipe

Serves 24

Prep time: 30 minutes
Cook time: 25 minutes

The Skinny

Per bar:

  • 170 cal
  • 10 g fat (5 g sat)
  • 19 g carbs
  • 106 mg sodium
  • 2.3 g fiber
  • 3 g protein


Cooking oil spray
2 cups whole-wheat flour
1/2 cup wheat germ
1/2 cup granulated sugar
1/2 teaspoon salt
2 sticks butter, cut into 16 pieces and softened
1/2 cup old-fashioned rolled oats
1/2 cup walnut pieces
1/4 cup light brown sugar
2 tablespoons ground flax seeds
3/4 cup sugar-free raspberry jam
3/4 cup fresh raspberries
1 tablespoon lemon juice



A taste of Soul with Miss Joyce Yuille

#AFN2014 says `If Music be the Food of Love play on and this really hit’s the Soul #chefs-tips

Lea Hogg


Miss Joyce Yuille performed at a concert hosted by the US Embassy on the island to commemorate the end of Black History Month. I had the pleasure of meeting with her on Friday afternoon.

I instantly warmed up to her. It is one of those things, some people take time to grow on you… with Joyce we clicked straight away. She probably has the same effect on most people with her high energy levels and incredible charisma shining through, the star quality with the empathy of a very human touch. And we both agreed that this is the start of a friendship…

Joyce was born in New York City and grew up in El Barrio in Manhattan also known as Spanish Harlem. She began life in Europe as a runway model in Paris but her love of soul, jazz and blues led her to Milan to pursue a career…

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Pink sky at night sailor’s delight …. Arabella makes Vegetarian Spanish Tortilla

#AFN2014 says ` Good Food Everyday ‘ #chefs-tips – #GFE

Lea Hogg


I hope these beautiful pink skies tonight mean a much awaited-for sunny day for Carnival Parade tomorrow. We had a couple of rainy colder days.

For supper today, Arabella makes us all her wonderful Spanish Tortilla, a thick one cooked in lots of olive oil with chunky soft potatoes, and it will be delicious eaten cold the next day. I think this must be the most popular dish in Spain with tapas or cut up into small squares and served with drinks in most bars. You can clear out any left-overs in your fridge, chop and add them in. I am including Ari’s photo recipe with the finished dish first and a recipe at the end of the post for those of you who prefer it. Use the quantities that suit you and take your fancy….

The cooked tortilla


After cooking it on the stove top, place it under the…

View original post 276 more words

“Sauteed Fennel Salmon And #ChefTips”

#AceRecipeNews says this is wholesome and nutritional meal with all the ingredients adding to your healthy, mind and body


Today’s Recipe

If you don’t know what to serve for dinner tonight …

This is a great way to enjoy fennel. The flavour of the fennel wonderfully complements the rich taste of salmon for a complete meal that takes only 15 minutes to prepare!

15-Minute Sautéed Fennel Salmon

15-Minute Sautéed Fennel Salmon

Prep and Cook Time: 15 minutes


  • 1-1/2 lbs salmon fillet, cut into 8 pieces, skin and bones removed
  • 1 TBS + 1/4 cup chicken or vegetable broth
  • 1 large fennel bulb sliced thin, save 1 TBS chopped green tops to use for garnish
  • 2 TBS fresh squeezed lemon juice
  • salt and white pepper to taste


  1. Season salmon with a little salt and white pepper. Set aside.
  2. Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté fennel bulb in broth over medium heat for 1 minute stirring constantly.
  3. Add 1/4 cup broth, lemon juice, pinch salt and pepper, and place salmon on top.
  4. Reduce heat to low and cover. Cook for about 5 minutes. Do not overcook fennel, or it will lose its flavor. Sprinkle with chopped green fennel tops. Adjust seasoning to taste and serve.

Serves 4Serving Suggestions: Serve with

  • Pureed Sweet Peas

Printer Friendly Version of 15-Minute Sautéed Fennel Salmon

In-Depth Nutritional Profile for 15-Minute Sautéed Fennel Salmon

Healthy Food Tip

I’ve heard that black pepper stays in our body for many years and is a health hazard. Is that true?

No, it’s not true. First of all, black pepper is a complex food composed of many different substances. No complex food that we eat stays inside our body whole and intact. Complex foods don’t even get absorbed into our body as whole, intact foods. Instead, they are broken down into much smaller parts in our digestive tract before they ever get absorbed.

Therefore, at the very most, it would only be some isolated component of black pepper (not black pepper itself) that was absorbed into our body (via our bloodstream) and then stayed either in storage or in transit for a long period of time. However, this also is not the case. For example, one of the substances that can act as a type of irritant in black pepper (and provoke a sneeze, for example) is a well-studied alkaloid called piperine. In animal studies, researchers have found that it takes between 6—24 hours for over 90% of this substance to be cleared from the body. Other important substances found in black pepper, like the polysaccharides that have been shown to have potential immune-supportive properties, would also be readily metabolized.

For a food component to stay inside our body for any extended period of time, it would have to be stored inside some body tissue that kept it fairly strongly attached. Minerals found in food can sometimes be stored in this way when they become part of the bone matrix. It’s possible for the bone matrix to hold on to some of its mineral content throughout the course of a lifetime. However, the whole, intact foods that we eat only serve as the initial carriers of these minerals from the outside world into our body. The foods themselves do not stay inside us undigested.


Chun H, Shin DH, Hong BS, et al. Biochemical properties of polysaccharides from black pepper. Biol Pharm Bull. 2002 Sep; 25(9):1203-8.

Bhat BG, Chandrasekhara N. Studies on the metabolism of piperine: absorption, tissue distribution and excretion of urinary conjugates in rats. Toxicology. 1986 Jul; 40(1):83-92.

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