by Martina | Aug 22, 2025 | ALL, THE FLAVOUR FIX
Ingredients:
- 1/2 cup walnuts
- 1/3 cup almonds or hazelnuts
- 2 tbsp sesame seeds
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1⁄8 tsp ground allspice
- 1⁄2 tsp fine sea salt
- Black pepper
Instructions:
1. In a large skillet over a medium heat, combine the walnuts and almonds. Cook, stirring often, until the nuts are starting to smell fragrant, about 3 minutes.
2. Add the sesame seeds to the pan and continue cooking, stirring often, until the sesame seeds are turning lightly golden on the edges. Remove the pan from the heat, and transfer the nut and seed mixture to a food processor.
3. Add the coriander, cumin, allspice, sea salt and pepper. Run the food processor for about 10 seconds, or until the nuts are broken into a coarse, sand-like texture. Don’t overdo it.
4. Store the dukkah in an air-tight container. It will keep for 1-2 weeks.
The Flavour Fix – Dukkah
Dukkah often contains hazelnuts, or almonds, as well as sesame seeds, all of which are rich in healthy unsaturated fats, especially omega- 9s and omega-6s. These fats are known to support cognitive function and memory, help regulate cholesterol levels and reduce inflammation linked to neurological aging.
by Martina | Aug 22, 2025 | ALL, THE FLAVOUR FIX
Ingredients:
- 2 slices of sourdough, toasted
- 1 large sweet potato
- 1 tbsp olive oil
- 2 tbsp Dukkah
- Juice of 1/2 lemon
- Sea salt & pepper
- Microgreens or sprouts for topping
- Vegan yogurt drizzle or pomegranate seeds
Instructions:
1. Roast the sweet potato until tender, then mash with olive oil, lemon juice, sea salt, and pepper.
2. Spread generously onto toasted sourdough slices.
3. Sprinkle Dukkah over the top, add microgreens or sprouts.
4. Optionally, drizzle with a tangy sauce like vegan yogurt or sprinkle with some pomegranate seeds.
The Flavour Fix – Dukkah
The key spices in Dukkah- coriander, cumin, and black pepper potent sources are of antioxidants, which help protect cells from oxidative stress; phytonutrients with inflammatory and digestive benefits; and minerals like magnesium, iron, and calcium, particularly from sesame seeds.
by Martina | Aug 22, 2025 | ALL, THE FLAVOUR FIX
Ingredients:
- 1 ripe avocado, sliced
- 1 tbsp olive oil
- 3 tbsp Dukkah
- Juice of 1/2 orange
- 1 orange or grapefruit, segmented
- 1 tsp tahini
- 2 cups mixed salad greens
- Sea salt & pepper to taste
Instructions:
1. Gently press avocado slices into the Dukkah until well-coated.
2. Lightly toast the crusted avocado slices in a dry pan (optional) for added crunch.
3. Whisk together olive oil, orange juice, tahini, sea salt, and pepper.
4. Assemble the salad: greens, citrus segments, avocado, and drizzle with dressing.
5. Finish with a pinch more Dukkah over the top for visual texture and flavour.
The Flavour Fix – Dukkah
Unlike many spice blends or condiments, traditional Dukkah contains very little salt, making it an excellent low-sodium flavour enhancer. The toasty, earthy profile helps reduce the need for extra salt without sacrificing taste – great for heart health and blood pressure.
by Martina | Aug 22, 2025 | ALL, THE NUTRITIONAL HERO
Ingredients:
- 900g potatoes, peeled and chopped
- 3 tbsp olive oil or vegan butter
- 4 cups fresh spinach, chopped
- 1⁄2 cup scallions, finely chopped (green and white parts)
- 1⁄2 cup unsweetened plant-based milk
- Sea salt and black pepper
Instructions:
1. Place the chopped potatoes in a large pot of salted water. Bring to a boil and simmer until tender (about 15 minutes). Drain and set aside.
2. In a large skillet, heat 1 tbsp of olive oil over a medium heat. Add the chopped spinach and cook for 1-2 minutes until wilted. Remove from heat.
3. Return the drained potatoes to the pot. Add the remaining olive oil (or vegan butter) and start mashing. Gradually add the plant-based milk until the mash reaches your desired consistency – creamy but not watery.
4. Stir in the sautéed spinach and chopped scallions. Season generously with sea salt and black pepper. Mix well to distribute the greens evenly throughout the mash.
5. Spoon into a bowl and top with an extra drizzle of olive oil. Garnish with chopped fresh herbs e.g., parsley.
Nutritional Hero:
Spinach can help improve your eye health-thanks to lutein and zeaxanthin. These two powerful antioxidants found in spinach accumulate in the retina and help filter harmful blue light, reducing the risk of age-related macular degeneration and cataracts.
by Martina | Aug 22, 2025 | ALL, THE NUTRITIONAL HERO
Ingredients:
- 1 tbsp olive oil
- 850ml vegetable stock
- 1 large onion, chopped
- 3 tbsp freshly chopped mint
- 450g fresh spinach, washed
- 225g frozen peas, defrosted
- 150ml vegan crème fraiche
- fresh mint leaves to garnish
Instructions:
1. In a large saucepan, heat the olive oil over a medium heat, add the chopped onion and cook until it softens, approx. 5 minutes.
2. Shred the spinach, add it to the onions and stir until it wilts. Add the peas and stir again.
3. Gradually add half the stock, stirring and bring it slowly to the boil. Simmer for 5 minutes, stirring occasionally.
4. Puree the soup in a blender. Return it to the saucepan, add the chopped mint and stir for a further 2 minutes. Add the rest of the stock and heat through.
5. Remove saucepan from the heat, stir in the vegan crème fraiche and reheat the soup gently.
6. Serve garnished with fresh mint leaves.
Nutritional Hero:
Spinach is a great source of vitamin E, B vitamins, omega-3 fatty acids, and other nutrients, including lutein, which is loaded with anti-inflammatory and antioxidant properties.
