Cholesterol

Tomatoes are one of the Mediterranean kitchen’s great gifts-full of antioxidants like lycopene, gentle acidity, and natural sweetness that deepens beautifully when baked. Using tomatoes in the season is a blessing.

Baked Oats with Apples & Cinamon - Winter Oats (not instant) are one of the most balanced breakfast grains - rich in soluble fiber (especially beta-glucans) that help stabilize blood sugar, reduce cholesterol and support heart health. They also promote satiety and gut health while providing gentle, sustained energy for cold mornings. In autumn and winter, combining oats with warm spices like cinnamon, citrus zest, and roasted fruits creates a naturally sweet, grounding meal t

Easy to make protein and health filled vegan breakfast

Black lentils are rich in iron, protein, dietary fiber and antioxidants- excellent for balancing sugar, cholesterol and digestive health. Beets are known for their ability to improve blood circulation, reduce blood pressure and increase natural energy thanks to their nitrate content. The salad is rich, wintery and especially healthy–combining the sweetness of the beets, roasted nuts and black lentils, which are rich in iron and protein. Suitable as a side dish to a hot meal

If there’s one ingredient that deserves the title “tiny but mighty”, it’s chia seeds. These little black pearls are packed with fiber, Omega-3s, Calcium, Magnesium and antioxidants, and they form a satisfying gel that keeps you full for hours. From a traditional point of view, chia helps moisten dryness in the lungs and intestines, making it a great ally for the autumn and winter seasons when dryness prevails. The best thing? You can create endless versions of chia pudding de

Okra is a nutrient-rich vegetable packed with vitamin C, folate, magnesium, and fiber, known to support blood sugar balance and healthy digestion. From a Traditional Chinese Medicine perspective, okra helps moisten the lungs and intestines , making it especially beneficial in the autumn , a season associated with dryness. While okra is often cooked with tomatoes, this recipe offers a refreshing twist that highlights its soothing, hydrating, and gut-friendly  qualities. What's

This amazing stuffed pumpkin brings love, health and seasonality to the table

מתכון לסלט בריאות עשיר ומזין סלט מדהים זה נוצר על ידי שף מ"מאסטרשף עונה 10", שמצטיין בהמצאת סלטים. הסלט הוא גם משביע וגם מזין. עם תוספת של חלבון, הוא יכול לשמש כמנה מלאה או כתוספת נהדרת ובריאה לשולחן הבראנץ' של סוף השבוע. יתרונות המרכיבים מנקודת מבט מסורתית, כרוב נחשב למזון קר ויבש, מצוין עבור הקיבה. הוא מעודד תנועת מעיים, מסייע בניקוי הכבד ומסייע בעיכול שומנים. סלק נפלא להורדת לחץ דם (מחקרים הוכיחו זאת!), מסייע בעיכול, אך שימוש מופרז עלול להעלות את רמות הסוכר בדם. שעורה פנ

Tabbouleh - a Mediterranean classic that is both refreshing and healthy salad. However, in its original version it's not suitable for celiac patients nor diabetics, as bulgur wheat contains gluten and raises sugar blood levels. Here, I've replaced it with my beloved millet, on which I have elaborated elsewhere, added roasted almonds and pickled lemon in addition to the usual greens. A wonderful salad to accompany a spring meal. What's inside? 1 cup millet A bunch of parsley

Turnip is a root vegetable rich in vitamins, minerals and antioxidants. They contain a high amount of vitamin C, which strengthens the immune system, along with dietary fiber that contributes to digestive health and balances blood sugar levels. In Chinese medicine, turnips are seen as a "sweet-spicy" food that helps move Qi (energy) and strengthen the lungs, and symbolizes the peak of winter. To this soup, I added more white friends such as parsley root, celery root, Jerusale

Don't have a lot of time to cook, but still want something nutritious and delicious? Shiitake mushrooms are rich in antioxidants and immune-supporting compounds, helping to reduce inflammation and promote heart health. They also aid in lowering blood lipids and cholesterol levels. Buckwheat is particularly wonderful in winter (warming) and is gluten-free, rich in protein, fiber, and minerals like magnesium, which contribute to balanced blood sugar levels and metabolic healt

A warm colorful salad of roasted beets and purple cabbage, sprouts and herbs that is a feast for the eyes and palate and suitable for any meal. The salad is very easy to prepare, it just requires a little time because of the roasting of the beets :) Health benefits: Purple-black vegetables contain anthocyanins, which are powerful antioxidants that protect against the oxidation of LDL ("bad cholesterol"), improve blood vessel elasticity, reduce inflammation, reduce blood clots

If you are looking for a warming, light and healthy recipe for the winter, this stir-fry is a perfect solution. The combination of Oyster & Agaricus mushrooms, tofu and bok choy creates a dish full of flavors and nutrients that will warm you from the inside. Health benefits: Tofu: Rich in plant-based protein, provides essential amino acids, and contains calcium and iron, which are essential for bone health Bok choy: A great source of vitamins A and C, improves the immune syst

A salad which is actually a meal by itself, filled with: Wonderful legumes-black lentils (aka as Beluga lentils). Bursting with protein and fiber, calcium, iron and potassium. They are also rich in anthocyanin , the antioxidant that is responsible for the color in purple foods (berries, pomegranate, etc.), and is linked to a variety of health benefits such as "cleaning" of blood vessels, prevention of cancer, dementia, and anti-inflammatory activity. Cooking lentils in water

I wrote about the wonderfulness of this pulse in another recipe. This ultimate very green salad that both cleanse and nurtures in terms of protein, complex carbohydrates, minerals and vitamins. Like its little sisters (mung beans, black lentils), it contributes to lowering triglycerides and cholesterol , diabetes and may contribute to weight loss . I've also added celery and fennel which contribute to cleansing (=detox, for those looking for an accessible spring cleaning). W

I already talked about cabbage in a previous post (roasted cabbage), as a wonder vegetable from the cruciferous family that is rich in...

Many ask me what else can we eat for breakfast besides porridge? By and large, porridge , of any kind, would be my first choice and my recommendation to 90% of my patients. But what can we eat when we're bored? In the past I recommended healthy pancakes and now, Ada, a dear friend, has prepared sprouted millet tortillas that are snatched even before you finish making them (as breakfast or lunch/dinner). She chose millet because she knows how much I praise its qualities as

Cabbage is another wonder vegetable from the cruciferous family. You can eat it fresh, as juice (excellent for stomach ulcers and helicobacter), boiled, as soup, roasted or pickled (natural probiotics). What is it a super vegetable? It is rich in vitamins A C K, minerals such as calcium, magnesium, potassium, antioxidants and dietary fiber. According to Chinese medicine it has a bitter and spicy flavors and these are excellent for cleansing (detox). That's why cabbage is hig

Mushrooms are available most of the year as they are grown on tree trunks, in a greenhouse or at home. But in nature they usually grow "after the rain". According to Chinese Medicine, mushrooms are a superfood, rich in complex carbohydrates (with medicinal activity), protein and minerals and are excellent for eliminating "excess" from the body (e.g. fats, cholesterol , sugar , etc.). Most of the mushrooms also have proven anti-cancer activity and calming abilities . This reci

A healthy recipe that took me 15 minutes to assemble, even at 6am! You can prepare it fresh and take a with you a healthy meal to work. No excuses! Why Snow peas? A healthy pea, perfect for the transition from winter to spring. The peas are not fully grown, yet sweet. The pods are very slightly bitter and crunchy. Low on starch. Rich in fiber, Vitamins A, C, K and Folic acid. Why Tofu? Protein rich! In addition, studies have shown that regular consumption is beneficial in p