Spaghetti With Capers and Olives in Tomato

Spaghetti With Capers and Olives in Tomato

Ingredients

Spaghetti, 12 oz (about 340.1 g)

¼ cup olive oil

3 garlic cloves, minced

6 chopped, anchovy fillets

1 tsp, red pepper flakes

½ cup, Kalamata (or green) olives, pitted and halved

¼ cup of fresh chopped parsley

3 tbsp, drained, capers

 28 oz ( 794 grams), canned crushed tomatoes

Method

1. Add the spaghetti to boiling water and cook for 9–11 minutes, stirring occasionally, until al dente.

2. As the pasta cooks, heat the oil in a pan and add the minced garlic and chopped anchovies. Cook for 2–3 minutes.

3. Stir in the red pepper flakes and cook for 30 seconds. Then, add the olives and drained capers to the pan and cook for 2 minutes, stirring often.

4. Pour in the crushed tomatoes and bring the sauce to a simmer, then reduce the heat to medium-low.

5. Simmer the sauce uncovered for 10–12 minutes, until it thickens slightly.

6. Drain the cooked spaghetti, but reserve ½ cup of the pasta water.

7. Add the drained spaghetti directly to the pan with the sauce.

8. Over low heat, combine spaghetti and sauce for 1–2 minutes. If sauce is too thick add a tablespoon or more of the reserved pasta water.

9. Remove the pan from the heat and stir in the chopped fresh parsley.

10. Divide the pasta among four bowls and serve immediately.

Recipe Stars

Capers are one of the highest sources of quercetin which modulates potassium ion channels in the KCNQ gene family. These channels are linked to several common human diseases, including diabetes, cardiac arrhythmia, and epilepsy.

Anthocyanins, from in dark olives, are plant pigments linked to improved brain function through antioxidant and anti-inflammatory effects. A 2026 review found that dietary intake of anthocyanin-rich foods (more than 50 mg per day) for six months or longer in healthy people reduced biomarkers for cardiovascular diseases and type 2 diabetes.

Quote of The Day

What is joy without sorrow? what is success without failure? what is a win without a loss? what is health without illness? you have to experience each if you are to appreciate the other. there is always going to be suffering. it’s how you look at your suffering, how you deal with it, that will define you.

Mark Twain

Pumpkin Pancakes

Pumpkin Pancakes

Ingredients 

2 cups of all-purpose flour

3 teaspoons of baking powder

1/4 teaspoon salt

Pinch of cinnamon or nutmeg

1 cup of pumpkin puree (see below)

1/4 cup of sugar

2 eggs

1 cup of milk

1/4 cup of melted butter

Method

Whisk together 2 cups of all-purpose flour, 3 teaspoons of baking powder, 1/4 teaspoon of salt, and spices like cinnamon and nutmeg in one bowl. 

In another bowl, mix pumpkin puree, sugar, eggs, milk, and melted butter, then combine the wet and dry ingredients. Cook in a griddle pan.

Note: 

To make homemade pumpkin puree, roast pumpkins in oven until tender, let them cool, remove the skins, then blend the cooked pumpkin flesh until smooth. Homemade puree keeps in the fridge for up to 1 week and can be frozen for up to 3 months.

Recipe Stars

Pumpkins contain many nutrients, including carbohydrates, fibre, amino acids, MUFA, PUFA, tocopherol, and carotenoids.

Eggs are nutrient-dense, providing high-quality protein, essential vitamins like D and B12, and antioxidants such as lutein and zeaxanthin.

Quote of The Day

There is nothing permanent except change. — Heraclitus

Mince and Tomato Bean Hotpot

Mince and Tomato Bean Hotpot

Ingredients

1 tbs extra virgin olive oil

400 g canned cannellini beans  (drained, rinsed)

500 g Low fat lamb mince

1 red onion chopped fine

1 garlic clove (crushed)

750 ml pasta sauce

1 cup tomato (chopped)

1/4 cup parsley (finely chopped)

1/4 cup feta (crumbled)

1/4 tsp smoked paprika

Method

1. Heat half the oil in a large saucepan over medium heat, brown mince and set aside.

2. Heat remaining oil and cook red onion, garlic and paprika. Cook until tender.

3. Add pasta sauce, mince, tomatoes, beans and parsley. Stir well.

4. Cover and bring to a gentle simmer until meat is cooked through. 

5. Spoon into individual bowls and sprinkle with feta cheese. 

Optional

Put into preheated oven/grill for 10-15 minutes until cheese has melted and is starting to lightly brown.

Cool for 5-10 minutes and serve with seeded bread or toast.

Recipe Stars

Cannellini beans are rich in fiber, containing both soluble and insoluble fibre, which can help promote digestive health.

Parsley contains a compound called apiol, which can increase the body's thermogenic activity, helping to burn excess fat.

Rice and Nutmeg Pudding

Rice and Nutmeg Pudding

Ingredients

800ml (1 pint) milk

40g (1 oz) basmati Rice

45ml (3 tablespoons) unrefined caster sugar

2.5ml (1/2 teaspoon) freshly grated nutmeg

Method

1. Grease an ovenproof dish and pour in the milk. Add the rice, 30ml (2 tablespoons) of the sugar and the nutmeg. Then, bake in a preheated moderate oven, 160 °C (325 °F, Ga Mark 3) for 2 hours.

2. Allow to cool, then sprinkle with remaining sugar, and place under grill to melt sugar until it turns golden.

Serve chilled.

Recipe Stars

Cow's milk contains high-quality protein, calcium, potassium, and B vitamins.

Nutmeg provides antioxidants and anti-inflammatory compounds when used in small amounts.

Quote of The Day

When you are offended at any man's fault, turn to yourself and study your own failings. Then you will forget your anger. Epictetus

One-Pan Stewed Beans with Tomatoes and Spinach

One-Pan Stewed Beans with Tomatoes and Spinach 

Ingredients

2 (15-ounce, about 425.24 grams) cans cannellini beans, drained and rinsed

2 tablespoons extra-virgin olive oil

1 clove garlic, minced

1 container cherry tomatoes, halved

1/4 teaspoon salt

2 tablespoons water

3 packed cups of baby spinach

3 teaspoons lemon juice

Freshly ground black pepper, to taste

Method

1. Heat the oil in a large pan over medium heat. Add the garlic and mix in. 

2. Add the tomatoes and salt and stir to combine. Cover with a lid, and cook until the tomatoes are soft, 4 to 5 minutes.

3, Stir the beans and add water into the tomato mixture. Cover and simmer  for 2 to 3 minutes.

4. Add the spinach and stir in.

5. Turn the heat off and add the lemon juice and pepper. 

Serve with seeded bread

Recipe Stars

Cannelli beans provide about 17 grams of protein and 11 grams of fibre per cup. They support digestion, blood sugar balance, and heart heath.

Spinach-derived phytochemicals have antioxidant capacity, anti-inflammatory properties, as well as anti-macular degeneration potential and neuroprotective functions.

Quote of The Day

We first make our habits, and then our habits make us.

---John Dryden

Hidden Vegetable Pancakes

Ingredients

1 1/2 cups of mixed whole wheat and half all-purpose flour

1 teaspoon baking powder

1/4 teaspoon salt

1 1/2 cups milk

3 beaten eggs

3 cups shredded veggies (For e.g. combination of zucchini, carrot and sweet potato)

Method

Preheat a pan over medium low heat.  

In a bowl, mix together the dry ingredients.  In a separate bowl, add the milk to the beaten eggs.  

Add the wet ingredients to the dry and mix.  

Stir in the shredded vegetables.

Add about a teaspoon of oil to your pan and heat.  

Using a 1/4 measuring cup, pour the batter into the hot pan and spread evenly.  

Cook for 2-4 minutes and then flip and repeat.  When bubbles rise to the surface it's time to flip.  

You may need to lower the heat after the first or second batch.  

Recipe Stars

All vegetables provide key vitamins, minerals, and fibre. Sweet potatoes are an excellent source of anti-inflammatory antioxidants.

Zucchini contain flavonoids such as zeaxanthin, lutein, and carotenes which have many health benefits.

Quote of The Day

"Is the spring coming?" he said. "What is it like?"...

"It is the sun shining on the rain and the rain falling on the sunshine...” 

― Frances Hodgson Burnett, The Secret Garden

Tuna Rice Bowl

Tuna Rice Bowl

Ingredients 

Rice of choice (long grain is healthier)

Canned tuna in spring water

Avocado

Spanish onion

Lebanese cucumber

Grated carrot

eggs (either boil, scramble or fry eggs)

Greek yogurt (you can use mayonnaise for a less healthy option)

Dash of soy sauce

Method

1. Cook rice according to instructions.

2. While rice is cooking prepare eggs.

3. When rice is ready, divide into bowls.

4. Top each bowl with diced cucumber, grated carrot, avocado, drained tuna, sliced Spanish onion, the eggs and Greek yoghurt with a dash of soy sauce. (can add chilli flakes for extra oomph)

Recipe Stars

A daily avocado may improve a blood marker linked to heart disease (LDL).

Cucumbers contain high amounts of Cucurbitacin B which may help fight liver, breast, lung and prostate cancer. 

Quote of The Day

There is a pleasure in the pathless woods,

There is a rapture on the lonely shore,

There is society, where none intrudes,

By the deep sea, and music in its roar:

I love not man the less, but Nature more

― Lord Byron