Goodbye 2020; focus on health foods in new year


New year's is upon us.

We are thankful to move out of 2020. It has been a rough year. Let's start out on a positive note by eating our greens, black eyed peas, and ham. Then start eating foods that promote health.

 For heart healthy foods, add some of these foods to your diet. Berries, such as blueberries, raspberries and strawberries (red grapes count, too). Fish that is high in omega-3 fatty acids, such as salmon, mackerel and tuna. Soy foods, such as soybeans, tofu, and soybean oil are high in polyunsaturated fats, fiber, vitamins, and minerals, and low in saturated fat.

For digestive health, try eating some of these foods.  almonds, asparagus, bananas, whole grain cereals, endive, garlic, greens, kiwi, leeks, onions, and legumes.

Eating “powerhouse” foods have the potential to reduce your risk of chronic diseases. Some of these foods are watercress, Chinese cabbage, chard, beets, greens, spinach, chicory, leaf lettuce, parsley, Romain lettuce, and collard greens. Foods that improve focus and memory include blueberries, avocados, salmon, broccoli, pumpkin seeds, dark chocolate, extra virgin olive oil, and walnut.

Just remember that a healthy lifestyle takes planning and moderation.


Garlic Butter Salmon in Foil

1/2 cup unsalted butter (melted)

1 tablespoon brown sugar

1 tablespoon lemon juice

3 cloves garlic (minced)

1/2 teaspoon dried oregano

1/2 teaspoon dried thyme

1/2 teaspoon dried rosemary

kosher salt

freshly ground black pepper

2 pounds salmon

2 tablespoons fresh parsley leaves (chopped)


Preheat oven to 375 degrees F. Line a baking sheet with foil. In a small bowl, whisk together butter, brown sugar, lemon juice, garlic, oregano, thyme, rosemary, salt and pepper, to taste.

Place salmon onto prepared baking sheet and fold up all 4 sides of the foil. Spoon the butter mixture over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed. Place into oven and bake until cooked through, about 15-20 minutes. Serve immediately. 


Ultimate One-Bowl Chocolate Dessert Cake

125 grams butter (chopped)

375 grams dark chocolate (coarsely chopped)

1 cup brown sugar

1/4 cup plain flour (sifted)

2 tablespoons milk

1 cup almond meal (ground almonds)

5 eggs

cocoa (for dusting)


Preheat oven to 170C (not fan-forced). Place the butter and chocolate in a heatproof bowl over a saucepan of simmering water until melted then stir to combine well.

Take it off the heat and add the sugar, flour, milk and almond meal and mix to combine. Add the eggs and mix well. Pour mixture into a greased 22cm round springform tin lined on the bottom and sides with non-stick baking paper (don’t miss this step otherwise the cake will be hard to remove).

Cover the tin with aluminium foil and bake for 40 minutes. The cake will still be wobbly in the central but it will set as it cools. Uncover and cool in the tin then place in the fridge to set for at least four hours but overnight is best. Dust with cocoa and serve with cream and berries.

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