you don’t need to go vegan or raw to enjoy healthy meals. Just by changing a few ingredients and making the right combinations you can give your meals a healthy boost.

STEP 1. Healthy condiments.
replace salt with seaweed salt (see recipe below). A simple way to enrich your foods with high quality minerals, vitamins and fibre, including iron, magnesium, iodine, zinc, calcium, vitamin C and B12.
replace table sauces and ready-made dressings with olive oil, lemon, tamari and fresh herbs
introduce spices dry or fresh, whole or grounded. A few essentials: cumin, turmenic, ginger, thyme, oregano, rosemary, coriander, cinnamon and cloves. Spices have antibacterial, antimicrobial properties besides providing a few good vitamins and antioxidants.

STEP 2. Variety is health.
The more varied the diet, the more nutrients to the body. In addition, consuming local seasonal foods supplies the kind of nutrients we need to face different seasonal challenges like more antioxidants in the Summer (summer fruits and veg) and high vitamin C content in the Winter (cabbage and root veg). It is also cheaper and environmentally friendlier.

STEP 3. Veggies, veggies, veggies.
on a daily basis have a combination of raw salads, homemade soups and smoothies. Consider veg side-dishes instead of potatoes or grains, pack in extra veggies in your stews, pies and sandwich fillings. Consume other foods that also count as veg such as garlic, onion, mushrooms, olives, beans, lentils, peas, tomato purees, humus and bean spreads.

STEP 4. Homemade broths.
Bone broth is highly nutritious. Chicken or beef bones boiled with vegetables and spices have traditionally been the rescue remedy for the sick, weak and pregnant women. Bones are rich in minerals (calcium, magnesium, iron, zinc), fat-soluble vitamins, collagen and gelatin which help to heal the gut, support the immune system and repair. Members of my family get a ‘3-day broth therapy’ when recovering from a sickness. For a vegetarian version, use seaweed (kombu or wakame), vegetables and a pinch of miso.

STEP 5. Go vegetarian once or twice a week
There is so much choice and ideas these days. See a family favorite recipe below
Vegetable shepherds pie

4 medium potatoes
2-3 medium parsnips
1 cup of green lentils
1/2 cup of red lentils
1 cup of bulgur (or alternatively brown rice)
1 red or yellow peppers
1 leek
2 carrots
1 lemon

Cook the lentils separately until tender. Cook the bulgur in boiling water (-+10mts). Brown the leek, pepper and carrots. Boil the potatoes and parsnips and mash them with some butter. In an oven tray place the vegetables and lentils first and then top up with the potato&parnip mash. Bake at 180degrees for 30mts or until the mash is browned.

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