The party dip Cauliflower Humus


If you’re looking for a nice and tasty alternative to the regular chickpeas humus, here you go!

Super easy and super healthy, you can’t go wrong. With a few raw vegetables (carrots, celery, bell pepper), it makes a perfect nibble appetizer!



  • Cauliflower,1/2 head of broken into florets
  •  1 glove of garlic, chopped
  • Tahini paste, 1 tbsp
  • Olive oil, 1 tbsp
  • Chopped parsley, 1 tbsp
  • Lemon juice, 2 tbsp
  • Salt and pepper
  • Additional toppings : sesame seeds, parsley, turmeric, olive oil

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What are vitamins good for?

     What is it good for?       Where can you get it from?
Vitamin A
  • Prevents eye and skin disorders
  • Strengthens the immune system
  • Promotes skin and hair health
  • Improves health of bones and teeth
  • Lowers cholesterol
  • Essential to the reproductive system
  • Leafy, dark green vegetables (kale, Brussels sprouts)
  • Dark orange fruits (apricots, cantaloupe)
  • Orange vegetables (carrots, butternut squash, sweet potatoes, pumpkin)
  • Chestnuts, pecans, pistachios
  • Eggs
  • Goat cheese
  • Tuna
Vitamin C

(a powerful antioxidant)

  • Essential for healthy skin, bones, and connective tissue
  • Promotes healing (perfect to treat a cold or the flu)
  • Improves health of gums and teeth
  • Helps the body absorb iron
  • Contributes to brain function
  • Apples and Pears
  • Red and green peppers
  • Tomatoes
  • Broccoli
  • Vegetables in the cabbage family
  • Lettuce
  • Spinach
  • All citrus fruits
  • Papayas
  • Mango
  • Kiwi
  • Cantaloupe
  • Strawberries
  • Pineapple
  • Fennel
Vitamin D
  • Plays an important role in your nerves, muscles and immune system
  • Keeps your bones strong
  • Prevents joint discomfort
  • Helps treat arthritis and tooth decay
  • Egg yolks
  • Fatty fish (salmon, tuna, and sardines)
  • Soy milk, almond milk
  • Tofu
  • Goat cheese
  • Poultry, beef
  • Sunlight (but watch out for your skin!)
Vitamin E

(a powerful antioxidant)

  • Boosts your immune system and metabolism
  • Improves blood circulation
  • Slows down ageing
  • Protects the cells
  • Balances cholesterol
  • Repairs damaged skin and thickens the hair
  • Helps PMS symptoms
  • Improves stamina
  • Vegetable oils
  • Almonds
  • Hazelnuts
  • Pine nuts
  • Blackberries, raspberries
  • Cranberries
  • Blackcurrants
  • Nectarine, peach
  • Leafy greens
  • Butternut squash, pumpkin
  • Potatoes
  • Wheat germ
  • Whole-grain products
  • Egg yolks
Vitamin K
  • Necessary for proper blood clotting
  • Essential for building strong bones
  • Prevents heart disease
  • Leafy green vegetables
  • Vegetables in the cabbage family
  • Dark berries
  • Scallions
  • Cashews
  • Chestnuts
  • Pistachios
  • Edamame
  • Kidney beans
Vitamin B1
  • Converts carbohydrates into energy
  • Necessary for the heart, muscles, and nervous system to function properly
  • Slows down ageing
  • Improves memory and digestion
  • Reduces risk of Alzheimer’s disease
  • Helps keep a healthy heart
  • Lean meats and fatty fish
  • Dried beans
  • Soy foods
  • Sunflower seeds
  • Nuts
  • Whole grains
  • Peas
  • Brussels sprouts
  • Butternut squash
  • Asparagus
  • Parsnips
  • Potatoes, sweet potatoes
  • Dates
  • Mango, pineapple
  • Orange, grapefruit
  • Pomegranate


Vitamin B2
  • Essential for growth of tissues and organs
  • Helps regulate thyroid activity
  • Strengthens immune system
  • Improves digestion
  • Turns carbohydrates into energy
  • Produces red blood cells
  • Beef & Lamb
  • Oily fish
  • Eggs
  • Legumes (beans and lentils)
  • Nuts (especially almonds)
  • Green leafy vegetables (broccoli, spinach
  • Asparagus
  • Artichoke
  • Mushrooms
  • Sesame seeds
  • Bananas
  • Dates
  • Pomegranate
  • Mango, passion fruit
  • Goat cheese
  • Quinoa, oats
Vitamin B3
  • Helps maintain healthy skin
  • Promotes nerve function
  • Lowers cholesterol levels
  • Helps with headaches
  • Helps treat diabetes
  • Improves appetite and helps digestion
  • Helps cure impotence and erectile dysfunction
  • Red meat, poultry and fish
  • Peanuts
  • Mushrooms
  • Green peas
  • Sunflower seeds
  • Avocado
  • Potato, sweet potato
  • Pumpkin, squash
  • Corn
  • Artichoke
  • Mango
  • Nectarine, peach
Vitamin B6
  • Prevents heart and kidney diseases
  • Helps the body produce red blood cells
  • Protects the immune system and boosts metabolism
  • Essential for women’s and baby health
  • Gives relief from emotional disorders and aids in proper function of nervous system
  • Helps maintaining healthy levels of hormones
  • Helps treat eczema, acne, hair loss and skin disorders
  • Potatoes
  • Beans
  • Banana
  • Grapes
  • Pineapple
  • Watermelon
  • Spinach, kale
  • Whole grain cereals
  • Seeds and nuts
  • Legumes (Beans, edamame, chickpeas)
  • Red meat, poultry, fish
  • Eggs
Vitamin B9 (Folic Acid)
  • Helps the body make red cells
  • Reduces the risk of strokes
  • Helps fight depression, stress and anxiety
  • Helps build and repair skin cells
  • Helps prevent cancer and heart diseases
  • Liver
  • Dried beans and lentils
  • Green leafy vegetables
  • Asparagus
  • Avocado
  • Orange
  • Mango
  • Pineapple
  • Pomegranate
  • Blackberries, blueberries, raspberries, strawberries
  • Dates
  • Whole grain bread, brown rice, and cereals
Vitamin B12
  • Helps to make red blood cells
  • Crucial for nerve cell function
  • Oily fish, red meat and poultry
  • Milk, cheese
  • Eggs

What can veggies do for you?


Reduces cholesterol, lowers risk of kidney failure and heart disease, prevents cancer, promotes skin health, helps reduce inflammation, improves digestion and fights constipation, helps with weight loss.

Good source of pantothenic acid, dietary fibre, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C.


Improves liver function, lowers cholesterol, improves digestion, lowers blood pressure, promotes bones health, boost the immune system, rich in antioxidants.

Good source of vitamin C, thiamin, riboflavin, niacin, folate, vitamin B-6,B-12, A, E, D and vitamin K; and minerals such as calcium, iron, zinc, sodium, potassium, manganese, phosphorus and zinc.

Arugula / Rocket

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What can fruit do for you?


Reduces stress, improves bowel function, increases appetite, helps lower blood cholesterol levels and reduces the risk of heart disease.

A nutritional powerhouse, you know what they say : an apple a day keeps the doctor away. Good source of dietary fibre and vitamin c.


Moderates blood sugar levels, improves digestion, helps with weight loss, promotes heart and kidney health, contains powerful antioxidants.

Good source of dietary fibre, vitamin C, potassium and manganese. Very good source of Vitamin B6.

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The super ice-cream

It’s not exactly an ice-cream, but your taste-buds won’t notice the difference! Your bum, on the other hand, will … 🙂

Serves 2 (as dessert, it’s plenty!)

Ingredients :

  • Banana, one
  • Any kind of frozen berries (blueberries, strawberries, raspberries), a handful
  • Greek yogurt (optional)
  • Chia seeds and/or 70% cacao dark chocolate (also optional)

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