Food & Articles

February 21, 2016


There’s no secret the world is facing a nutritional crisis of astounding proportion; quite literally our modern diet is killing us.  Today more people die of obesity than starvation, and the obese are also often malnourished.  This is a confusing time in human evolution.


Figuring out the optimal diet is a minefield and an often-emotive topic as so-called experts all claim to have the answer.  As one study seems to debunk another how can we truly trust constantly conflicting advice? You do not have to be a health expert to look around the globe to see that mainstream nutritional guidelines have led us down the wrong path.


And you don’t have to be an expert to use commonsense – if the ‘supermarket diet’ is killing us, then don’t eat the standard ‘supermarket diet’.  Much of what we’ve been told about nutrition has been wrong and it’s time we all truly questioned why.


As you begin to understand food politics, you get a clear picture that nutritional advice is not based so much in sc...

February 21, 2016

 An antioxidant extravaganza!  This is a beautiful salad is simply gorgeous to look at and eat and this is a recipe that can really get your creative juices  flowing.


Set a layers of rainbow coloured food our onto a large board or white platter.  Each colour of the rainbow is layered to create an artistic masterpiece.  Then simply toss on the table in front of your guests!




The key to making this salad to perfection is how you prepare each vegetable, fruit or flower.  Ensure to finely julienne your vegetables using a mandolin or vegetable spirilizer where necessary.  What will make this salad will be the delicate texture.  


Begin by taking a large flat platter and layer each of your colours in a diagonal line across the platter.   Each vegetable, fruit or flower may be laid in a line separately, or you can mix each colour together.  

It would look better if you think about each colour block carefully and layer your...

February 21, 2016

Black foods get their colour from the same pigment that turn foods red and purple; anthocyanins, which are a potent class of anti-oxidants. More than 300 different types of anthocyanins have been so far discovered. The depth of colour of these foods depends upon the pH of the plant.

Black foods strengthen the kidneys, rebuild bones, are anti-tumor and anti-viral and offer a super immunity boost. They are higher in antioxidants due to their intense levels of pigmentation.

If you have ever tried to make black icing you will appreciate how much colour is required to get a deep black. (I wouldn’t recommend eating black icing with artificial colourings). Anthocyanins have shown to reduce inflammation in the body,

Below are 10 fabulour black foods that are easy to source and include in your diet. Other black foods are black potatoes, black plums, black prunes, black mushrooms, black truffle, black corn, black seaweeds, black olives, blackcurrants, black carrots and black grapes. Black chickens...

February 20, 2016

This is an OMG dish! High in protein, fibre, flavor and nourishment, this dish ticks all the boxes. I fell in love with Spanish beans when they were first served to me in a little cast iron pan one summer brunch at a café at Mount Maunganui. I guess I’ve always been a legume lover, in fact being the great 70’s child I was my favourite food as a child was Baked Beans.

My children have never been served a tinned baked bean at home so here’s my version of this classic kiwi staple, with some healthy and mature taste-bud twists!         



2 cups of dried white Haricot beans, soaked for 24 hours, drained and rinsed well

2 Bay leaves 750ml tomato puree

1 litre of chicken stock

4 tsp. smoked Hungarian paprika

½ tsp. cayenne pepper, to taste

2 tsp. dried rosemary

2 stalks fresh rosemary

4 cloves of garlic, chopped

2 red onions, diced

1 tbs. butter

1 tsp. dried cumin

1 tsp. dried cinnamon

1 tbsp. molasses

1 tbsp. apple cider vinegar

4 chorizo sausage

Handful of fresh Ita...

Please reload

Featured Posts

As a weight loss coach, I’m often asked what my number one piece of advice is for people starting a weight loss journey.

My advice is simple; don’t st...

My #1 piece of advice about dieting – and it’s not what you think!

September 6, 2017

Please reload

Please reload

Follow Me
  • facebook
  • bottlecap_instagram
  • pinterest bottle cap icon 2

December 19, 2017

December 15, 2017

December 15, 2017

Please reload

International Weight Loss & Mindset Coach

  • YouTube - Grey Circle
  • Instagram
  • Facebook - Grey Circle

© 2019 by Deborah Murtagh