breakfastNutritional experts have referred to breakfast as the most important meal of the day, citing studies that find that people who skip breakfast are disproportionately likely to have problems with concentration, metabolism, and weight.


bakingBaking is the technique of prolonged cooking of food by dry heat acting by convection, and not by radiation, normally in an oven, but also in hot ashes, or on hot stones. It is primarily used for the preparation of bread, cakes, pastries and pies, tarts, quiches, cookies and crackers.

Smoothies and drinks

smoothiesSmoothies make a great snack, meal or recovery shake from a hard workout. Smoothies are very versatile, and can be designed in many ways and have many ingredients added to them.

Grains and vegetables

grainsThe World's Healthiest Foods are common "everyday" foods. These include vegetables, whole grains, nuts and seeds.

Meat, poultry and fish

meatFoods in the meat, poultry and fish group are diverse, but they have something important in common - protein.

Snacks, dips and pâtés

snacksRaw dips and pates are also versatile staples to make each week and keep on hand. With vegetable sticks, they make easy-to-transport snacks or light lunches.


saladSalads are a mixture of cold foods which usually include vegetables or fruits, a dressing of some sort, nuts and or croutons. Fish or some other meat is frequently added.


soupsSoup may be the first course of a meal or it can be the whole meal. A steaming hot bowl of soup is wonderful to warm up to on a cold winter day, while a bowl of chilled gazpacho or fruit soup can be perfect for cooling off on a hot summer day.

Sweets and desserts

sweetsWhether you're counting calories and looking for something nutritious to satisfy your sweet tooth or simply longing for something other than your usual bowl of ice cream, these quick and simple desserts are for you.

Conversion table

converterQuantities made easy a 500 g bag of dried lentils is approximately 2½ cups (625 ml) 1½ cups cooked chickpeas or beans = 1 tin (400 g) the juice of ½ lemon is approximately 1 tablespoon (15 ml) 2 tablespoons (30 ml) chickpea or pea flour + 4 tablespoons (60 ml) purified water can substitute

Seasonal chart

seasonalWe recommend that you support your local farmers’ markets. The food sold is fresh from the land, usually vine-ripened, organic or free-range and grown and prepared with love. The following seasonal chart is a guide only and will vary according to climate and location, as well as from year to year. Summer vegetables: artichoke (globe),