Chocolate has been around for more then 1,500 years and we have the ancient Aztecs and the Maya in Mexico and Central America to thank. Dark chocolate with high cocoa content (minimum 70%), is high in flavonoids (epicatechin and gallic acid). Cocoa also has polyphenol antioxidant properties, countering LDL cholesterol (levels of “bad” cholesterol) as…

Eggplants (also known as aubergine) have a host of vitamins and minerals. The skin of an eggplant is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. Eggplant has been vastly under-used but thanks to Asian and Southern European influences in today’s cooking, it is finding its…

Rice is the most popular grain in the world but risotto is quintessentially Italian! The texture and ingredients can vary from region to region but the technique always remains the same. The best forms of rice to use for risotto is Arborio or Carnaroli as these will release starch and create a perfect, creamy mixture.…

This is a delicious meal, packed full of nutrients and is ready to serve in 25 minutes! Sweet potatoes are some of the most nutritious vegetables around. Its flesh can be yellow or orange, and its thin skin may either be white, yellow, orange, red or purple. They are an excellent source of vitamin A…

Macaroons are one of my favorite drop cookies and this recipe with the addition of lime makes for a delicious dessert. The original macaroon was a small sweet cake consisting largely of ground almonds similar to Italian or Moroccan amaretti (with a crisp crust and a softer interior).  Though the origins are vague, some culinary…

Parsley is the world’s most popular herb. A sprig of parsley can provide much more than a decoration on your plate. In addition to its volatile oils and flavonoids, parsley is an excellent source of vitamin C and vitamin A ( two vital nutrients that are also important for the prevention of many diseases) and…

India is a country I’d very much like to visit and one of many cities on my list is Kerala. Kerala is named as one of the ‘Ten Paradises of the World’ and ‘Fifty Places of a Lifetime’ by the National Geographic Traveler Magazine. Keralan cuisine is influenced by its coastline and flavored by coconut…

Sunchokes, also known as Jerusalem artichoke, is a species of sunflower native to the eastern United States. Native Americans enjoyed digging up these delicious tubers and eating them for centuries before the colonialists settled. The main carbohydrate in sunchoke, inulin, is a prebiotic that breaks down into fructose instead of glucose during digestion. For diabetics…

Also known as a summer roll, this healthy version of finger food is a popular Vietnamese dish. This recipe is from Rick Stein’s cookbook, Rick Stein’s Far Eastern Odyssey. I’ve been following Mr. Stein for over a decade now and love his cooking shows especially those that highlight local producers. He’s a gentle soul to…

Shortbread is a dessert that was once reserved for Christmas but is now enjoyed on any occasion. It’s been with us for centuries and ancient records trace this cookie as far back as Medieval and Elizabethan times. Shortbread has been attributed to Mary, Queen of Scots who was said to be very fond of Petticoat…

Some say it’s the sauce that makes the ribs taste great but I believe it’s a combination of how slowly the meat is cooked with the addition of a sauce. This dish is a lip-smacking crowd pleaser and your family and friends will be doing an Oliver Twist rendition of, “more ribs, please!” The word…

Mushrooms are a valuable health food – low in calories, high in vegetable proteins, iron, zinc, fiber, essential amino acids, vitamins and minerals. They have a long history of use in Traditional Chinese Medicine (6,000 years) and are known as some of the most potent immune boosters and disease fighters. Shiitake (for centuries called “Elixir…