We are pleased to have Paula Vandelicht join our team. Paula is a Registered Dietitian and Certified Diabetes Educator with over 21 years of experience. She provides diet education regarding diabetes, high blood pressure, high cholesterol, food allergies/sensitivities, and weight management. Paula can provide 1 on 1 consulting, meal planning, group sessions, cooking classes and kids nutrition classes.
[table id=13 /]
*Packages will include weekly weigh-ins, accountability, meal planning, diabetes education and nutrition support.
For more information, please contact Paula Vandelicht at email@example.com or Derek Mordica at firstname.lastname@example.org


Enjoy your freshly cooked breakfast in our historic dining room around our large dining table. Our breakfasts are lovingly & freshly made to order, ranging from lighter continental options to a full English breakfast.
Start your day with a selection of seasonal freshly cut fruit, yoghurts, mueslis, fruit juice & tea or coffee.
Along with toast and a selection of jams and marmalades.
Followed by freshly made English breakfast with locally sourced sausages, with your choice of eggs.
Breakfast is served between 8am - 10am. On your arrival please let us know what time you would like breakfast to ensure your breakfast is freshly prepared for you. If you require an earlier or later breakfast please ask.
On arrival we invite our guests to enjoy a cup of tea & cake in our dining room or out in the cottage garden (weather permitting!).
We are always happy to look after our guests dietary requirements, so please do not hesitate to let us know prior to your arrival.
If there is anything else you need during your stay, please ask and we will do our very best to help.
We look forward to welcoming you at Nightingale Cottage Bed & Breakfast


Coffee is widely grown around various regions in the world. You will find coffee from Africa, Asia as well as in Parts of the USA. Coffee from these different regions has different aromas. This means that different consumers of coffee have different tastes and preferences. In a diverse community, you have to make sure that you have coffee preferences that suit all your consumers. You can only get this from the best importers of coffee. Note that some of the regions which produce the best coffee may be in some remote parts of the world. But with the best importers, they are able to form a partnership with coffee dealers in these regions to ensure that you get coffee. The Intercontinental Coffee Trading Inc. has more info regarding coffee imports, you can check it out.
Note that some governments regulate coffee exports limiting the availability of coffee. These governments only deal with registered and verified importers of coffee from various parts of the world. Hence ensure that you buy coffee from licensed importers and suppliers in your region. This is to ensure that you have a constant supply of coffee all year round. It also helps you to get the best quality coffee available in the market. Note that during exportation of coffee, the coffee is graded in different ways. These grades are an indication of the quality of the coffee. There are those importers who get a first quality coffee grade while others low-quality grades. Remember that the taste of the coffee will be different depending on the grade. At times when you buy coffee from unverified suppliers, you may get coffee that is a mixture of good and low quality coffee. These are some of the reasons why you need to insist to get coffee from licensed importers. Check out this site to learn more from the world of coffee trade: https://ictcoffee.com.
If you are starting out in the coffee business, get a recommendation for the best importer of coffee in your region. This is a sign of trust and good quality coffee from around the world. This is so because you would rarely get a recommendation for a supplier with low quality coffee. If you consider buying from online importers ensure that you go through the reviews from the clients. This will help you know several things like the quality of the coffee. Again you need to know more about customer services from online importers. Ensure that you get coffee from an importer who has been awarded positive remarks by clients. These two attributes will also guide you on the best market prices of the coffee. You can find out more about the health benefits of coffee here: https://www.huffpost.com/entry/coffee-health-benefits_n_4102133.


Beef cooked until tender using Thai ingredients. This dish relies on a balance of layered flavours – spicy, sour and sweet.
- 750 chuck steak, cut into 5cm pieces (or cross-cut blade or gravy beef works well too)
- 2 tablespoons Massaman curry paste
- 1 small onion, coarsely chopped
- 1 cup coconut milk
- 1 cup water
- 2 tablespoons lime juice
- 2 tablespoons brown sugar
- 1 bay leaf
- Splash of fish sauce
- 300g waxy potatoes, cut into large chunks
- 2 tablespoons unsalted roasted peanuts, coarsely chopped
- 2 tablespoons roughly chopped parsley
- Jasmine rice
Preheat the oven to 170°C.
Toss the beef in the Massaman curry paste. Place a large frying pan over a medium heat and add a dash of oil. Place in the onion and cook until soft but not coloured. Transfer to an ovenproof casserole dish.
Add another dash of oil to the frying pan and place in the beef, in batches, and brown on both sides. Transfer to the casserole dish as you go. Pour the coconut milk and water into the frying pan and allow to bubble up. Add the lime juice, sugar, bay leaf and fish sauce. Stir to combine, then pour over the beef.
Place on the lid and place in the oven to cook for 1 hour. Remove from the oven, taste for seasoning and add the potatoes. Cook for a further 1 1/2 hours until the beef is almost falling apart.
Serve Massaman beef curry topped with the peanuts and parsley. Add a bowl of cooked rice.


Wheat Fibre Market to Witness Growth Acceleration During 2018-2028
Fact.MR has announced the addition of the “ Wheat Fibre Market Forecast, Trend Analysis & Competition Tracking - Global Market insights 2018 to 2028"report to their offering.
[ClickPress, Fri Jan 18 2019] Global Wheat Fibre Market Overview
Wheat Fibre, cascades under the class of insoluble fibre, provides a bulk of stool formation and paces up the crusade of food through the digestive system. Increasing competition from private labels resulted in the introduction of new and innovative products, such as wheat fibre, is the prominent factor driving the wheat fibre market. Moreover, a growing number of consumers among the population of baby boomers are shifting preference towards healthy and nutritional products, such as wheat fibre in order to avoid health-related problems in the short- and long-term. Considering these factors, wheat fibre market is expected to register a single-digit compound annual growth rate (CAGR) from 2018 to 2028. The wheat fibre market across the globe has grown considerably owing to the rising demand for dietary fibre in the pharmaceutical industry, which is expected to increase the manufacturing and sales of wheat fibre globally. Governmental support for a holistic approach to health products, also lay a positive impact on wheat fibre market.
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Exploring new sources and applications of wheat fibre and identifying applications in the cosmetics industry are the recognized market opportunities in the global wheat fibre market. Increasing applications in food products, rising demand for wheat fibre products from young consumers, and consumer focus towards quality and safe natural products and those with natural ingredients are the factors expected to fuel the growth of global wheat fibre market over the forecast period. Rising applications of wheat fibre in cosmetic products to aid in moisturizing and cleansing and inclination towards consumption of herbal products and self-medication is another factor fuelling the growth of the global wheat fibre market.
Global Wheat Fibre Market Segmentation
The global Wheat Fibre market can be segmented on the basis of Nature as:
The global Wheat Fibre market can be segmented on the basis of End-use Industries as:
Food & Beverages
Personal Care and Cosmetics
Other End-Use Industries
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The global Wheat Fibre market can be segmented on the basis of the geographical region as:
CIS & Russia
Asia Pacific excluding Japan (APEJ)
Middle East & Africa (MEA)
Global Wheat Fibre Market Regional Overview
Markets in Europe, Middle East and Africa and Asia Pacific are expected to grow significantly over the forecast period. Consumption of wheat fibre to maintain healthy immune and digestive systems is relatively high among consumers in countries in the Europe region, which is expected to drive the wheat fibre market growth in the near future. Increasing concerns about healthy and nutritional food products among consumers globally and changing consumption trends towards healthy food products in the young population are the factors expected to drive the growth of the global wheat fibre market over the forecast period.
Among all the regional markets, North America is estimated to dominate the wheat fibre market in terms of revenue share, followed by Europe and Asia Pacific. Asia Pacific and Latin America are expected to register higher growth in terms of value over the forecast period.
Speak To Research Analyst for Detailed Insights @ https://www.factmr.com/connectus/sample?flag=AE&rep_id=2803
Global Wheat Fibre Market Key Players
Some of the key market participants in the global Wheat Fibre market are:
Archer Daniels Midland
Tate & Lyle PLC
I. du Pont de Nemours and Company
Suedzucker AG Company
Grain Processing Corporation
Rettenmaier & Söhne GmbH & Co KG
Roquette Frères S.A
Other prominent players
Access This Report @ https://www.factmr.com/checkout/2803/S
The research report presents a comprehensive assessment of the Wheat Fiber market and contains thoughtful insights, facts, historical data and statistically supported and industry-validated market data. It also contains projections using a suitable set of assumptions and methodologies. The research report provides analysis and information according to Wheat Fiber market segments such as geographies, nature and end-use industries.
The Wheat Fiber market report covers exhaustive analysis on:
Wheat Fiber Market Segments
Wheat Fiber Market Dynamics
Wheat Fiber Market Size
Supply & Demand
Competition & Companies involved
Regional analysis for Wheat Fiber Market includes:
North America (U.S., Canada)
Latin America (Mexico, Brazil, Argentina, Chile, Peru, Rest of Latin America)
Europe (Germany, Italy, France, U.K, Spain, BENELUX, Nordics, Eastern Europe, Rest of Europe)
CIS and Russia
Asia-Pacific (China, India, ASEAN, South Korea, Australia & New Zealand, Rest of APEJ)
Middle East and Africa (GCC Countries, South Africa, Turkey, Iran, Israel, Rest of MEA)
The report is a compilation of first-hand information, qualitative and quantitative assessment by industry analysts, inputs from industry experts and industry participants across the value chain. The report provides in-depth analysis of parent market trends, macro-economic indicators and governing factors along with market attractiveness as per segments of Wheat Fiber. The report also maps the qualitative impact of various market factors on market segments and geographies.


Nigeria’s leading seasoning brand, Knorr, is inviting discerning foodenthusiasts to partake in the celebration of beloved and iconicNigerian dish, Jollof Rice at the Abuja edition of the Knorr JollofFest, taking place at Harrow Park, Abuja, on October 28th.
This edition of the Jollof Fest promises to be exciting, with anextensive array of events like engaging games, exclusivemasterclasses led by esteemed chefs, meaningful networking opportunities, and a meticulously curated series of activities.
Bolanle Kehinde-Lawal, Marketing Director, Nutrition, Unilever West Africa, emphasized the festival’s profound mission, stating,”Our vision is to inspire a culture of healthy eating in Nigeria, a journey we have embarked on by spotlighting an array of nutritious cooking herbs that not only enhance ﬂavor but also enhance thenutritional value of our meals. The Knorr Jollof Fest pledges an indelible experience, and we take immense pride in leading the transformation of Nigeria’s culinary heritage.”
Knorr is fully devoted to ensuring that every food enthusiastembarks on a reﬁned journey at the Jollof Fest. This event transcends mere culinary indulgence; it is an opportunity to acquireknowledge, forge connections, and embrace the true essence ofeating for good.
To join in this grand celebration, stay informed through regular updates by following @Knorrnigeria on Instagram.


Paniyaram (kuzhi Paniyaram or Gunta Ponganalu) is a traditional south Indian snack, popularly served at the breakfast table in almost every south Indian house. These dumpling balls are traditionally made from rice and black lentils. The millet jars has twisted the traditional recipe a little bit and instead of using rice, we have put millets in our Paniyaram to make it more nutritious and healthier.
We have used jowar flour (sorghum) for the Paniyaram. Jowar flour is one of the healthiest grains in the world. It is a great source of dietary fibers, proteins, carbohydrates, niacin, folate, thiamine, calcium, and iron that are necessary for good health. Jowar helps to lower the LDL levels, reduces the chances of cardiac arrest, helps digestion, and keeps our bones strong.
Foxtail flour is also used in significant proportions. Foxtail flour (called Thinai in Tamil) is a significant part of the old Tamil traditional lifestyle because of its high nutritional value. It is richly packed with carbohydrates.
Our Paniyaram mix is enriched with the goodness of cumin and curry leaves. Cumin is well known for its herbal properties. It is great medicine for Irritable bowel syndrome, diabetes, stress, mental health conditions, and cholesterol.
Curry leaves are a culinary herb with powerful plant compounds which not only have an abundance of health benefits but also add a different aroma and taste to the food.


Dutch Bros is famous for offering quality beverages. If you enjoy tea, read on to find out the top-ranked Dutch Bros iced teas available.
Identifying the best-iced teas at Dutch Bros is challenging for most new customers. Though I like Starbucks, I sometimes prefer visiting the Dutch Bros drive-through, which is closer to my home. I used to order coffee from Dutch Bros on my way from work until I started experiencing trouble sleeping.
I was looking for a drink with fewer side effects when I discovered iced teas at Dutch Bros. Though finding the best-iced teas was challenging initially, I did a lot of research on these drinks and created this post to share what I learned. By the end of it, you will also discover what each of them is made up of.
Table of Contents
Can you get dairy-free iced teas at Dutch Bros?
Yes. Most iced teas at Dutch Bros are dairy-free since they don’t contain milk. Most of the iced teas at this coffee house are made with green or black tea, syrups, and ice. However, for those that contain milk, like vanilla chai, you can still order them dairy free. Simply ask Dutch bros to replace regular milk with a plant-based alternative like oat milk. Dutch Bros also offers other dairy-free alternatives you can order with iced tea, like coconut or almond milk.
How can you order healthy iced teas at Dutch Bros?
Though not all iced teas at Dutch Bros are healthy, you can make them healthier by customizing them. For instance, consider ordering an iced tea with sugar-free syrup. This can help minimize the calories in your drink. You can also order an iced tea without any sweetener.
Additionally, before you order an iced tea, find out how many calories it has. Choose a low-calorie iced tea that is within the daily intake limit. Also, focusing on the smallest cup sizes can help you minimize the calories in your beverage. You can also order a healthy iced tea at Dutch Bros by substituting regular milk with a dairy-free alternative such as oat milk, which is a healthier option.
How much are iced teas at Dutch Bros?
|Green tea lemonade||Small||$3.00|
|Green tea lemonade||Large||$4.50|
|Sweet Sunrise Paris Tea||Small||$1.75|
|Sweet Sunrise Paris Tea||Large||$3.00|
|OG Gummy Bear||Small||$1.75|
|OG Gummy Bear||Large||$3.00|
How we choose the best Iced teas at Dutch Bros
The iced teas on this list were chosen after considering a few crucial factors. First, we considered the taste since this reflects the quality of the beverages. We took our time to order different iced teas from Dutch Bros and tasted them. Additionally, we considered other customers’ views on how good the iced teas were.
We also considered their ingredients and nutritional content. You can trust this article since it includes all this information to help you figure out what exactly you would be consuming from ordering any of these iced teas.
6 best Iced teas at Dutch Bros
|1||Green tea lemonade||Lemonade, ice, and green tea.|
|2||Sweet Sunrise Paris tea||Black tea, passion fruit, peach, ice, banana, and orange|
|3||OG Gummybear||Black tea, Grapefruit, watermelon, passion fruit, ice, and pomegranate syrup|
|4||Dragon Slayer||Black/ green tea, blackberry drizzles, ice, raspberry syrup, and blue raspberry syrup|
|5||Tropical tea||Green/ Black tea, passion fruit, coconut, and blue raspberry syrup|
|6||Vanilla chai||Vanilla syrup, ice, milk, and Oregon chai.|
Green tea lemonade
If you are searching for a healthy and refreshing iced tea at Dutch Bros, you should consider ordering green tea lemonade. It is a great beverage to drink at a picnic or while hanging by the pool. This beverage is made up of ice, lemonade, and green tea. A small green tea lemonade contains 73 calories, 17 grams of carbs, and 16 grams of sugar.
Though this drink is caffeinated, its caffeine is low and can still boost energy levels. Many Dutch Bros customers like this iced tea since it is slightly flavored. Being green tea also means it is full of health benefits you may not get in other beverages. For instance, it can help digestion and regulate body temperature.
Sweet Sunrise Paris tea
This is one of my favorite iced teas at Dutch Bros since it is refreshing. It is infused with a sweet combination of fruits that makes it irresistible. The drink is prepared with banana, orange, passion fruit, and peach. The ingredients make this iced tea quite nutritious.
Compared to other drinks at Dutch Bros, Paris tea is low in calories. It does not contain any fat or carbs. Sweet Sunrise Paris tea is a simple beverage that tastes like black tea. Dutch Bros even gives you the freedom to customize this iced tea. For instance, you can enhance its flavor by ordering it with a bit of classic syrup or vanilla syrup. Note that such customizations will increase the calories in the iced tea.
OG Gummybear is a black iced tea that is infused with fruit. The drink comprises Grapefruit, watermelon, passion fruit, and pomegranate syrup. This iced tea is suitable for Dutch Bros customers with a sweet tooth since it is pretty delicious. It tastes like candy.
Though you may enjoy this iced tea, you should take it in moderation due to its high-calorie content. A large cup of OG Gummy Bear has 390 calories, 4 grams of fat, 81 grams of carbs, and 25 mg cholesterol.
Dutch Bros offers both an energy drink variation of this beverage and a tea version. If you love the taste of mixed berries in drinks, you should consider getting this iced tea from Dutch Bros. The base of this drink is either black tea or green tea. Dutch bros also prepare it with other ingredients like raspberry and blue raspberry syrup. It is also garnished with some blackberry drizzles and added ice to make it more refreshing.
This drink can easily quench your thirst on a hot summer day. Many people like it not only for its distinct berry flavor but also for its bright purple appearance. Though the calories in this iced tea are high, you can minimize them by ordering some sugar-free syrups.
This is a captivating and great-tasting iced tea that you should also consider getting from Dutch Bros. The company can make it with black tea or green tea, depending on your preference.
Dutch Bros also adds fruits to this iced tea, including passion fruit and coconut.
You can also enhance the flavor of this iced tea by ordering it with some blue raspberry syrup. You can tell from the name that this iced tea has a tropical flavor. This flavor has the right amount of sweetness that can satisfy your craving without being overwhelming.
Feel free to order this iced tea with some strawberry syrup if you want to further enhance its flavor. A medium cup of this beverage at Dutch Bros contains 160 calories.
Though Dutch Bros serves vanilla chai hot, you can still get an iced version of this tea from this coffee chain. This is a classic drink that is quite delicious. I like it because it is sweet and comforting. It is made up of milk, vanilla syrup, and Oregon chai.
Feel free to ask for this iced tea with some dairy-free alternative instead of regular milk to make it more nutritious. You should take this iced tea in moderation due to its high-calorie content. 1 serving of vanilla chai has 280 calories, 6 grams of fat, 49 grams of carbs, and 49 grams of sugar.
How big is a large iced coffee at Dutch Bros?
A large iced coffee at Dutch Bros is 32 ounces, while a medium iced coffee is 24 ounces.
Can you get iced teas in a small cup at Dutch Bros?
Yes. Dutch Bros serves iced teas in three cup sizes, including a small one. A small cup of iced tea at this coffee shop is 16 ounces.
Does Dutch Bros deliver iced teas?
Yes. You can order iced teas from Dutch Bros and have them delivered to your doorstep since this coffee shop works with GrubHub food delivery.
Will Dutch Bros’ iced teas make me fat?
Not all iced teas at Dutch Bros can make you fat since some have few calories, like Green Tea Lemonade. You can also control what goes on in your drinks by choosing healthy ways to customize them. If you crave a sweet iced drink, do not take too much of it.
Are there vegan iced teas at Dutch Bros?
Yes. Most iced teas at Dutch Bros are vegan since they are not made with animal products. Some vegan iced teas at this coffee shop include Tropical Tea, Green Tea lemonade, and dragon slayer.
Are there gluten-free iced teas at Dutch Bros?
Dutch Bros cannot guarantee gluten-free iced teas. Therefore, if you have gluten sensitivity or suffer from celiac disease, it is best to avoid iced teas from this coffee house due to the risk of cross-contamination.


1Pcs× Meat Thermometer (3V battery included)
1Pcs× Wire Probe with 40'' stainless steel mesh cable
1Pcs× User Manual
Cooking Thermometer Specifications:
•Temperature Range: -58°F~572°F(-50℃~300℃)
•Temperature Accuracy: +/-2℉(+/-1℃) at -4℉~302℉(-20℃~150℃)
•Rotatable Probe Length: 4.6'' food grade stainless steel probe
•Wire Probe Length:6.5'' food grade probe with 40'' stainless steel mesh cable
• Probe material: food grade safety 304 stainless steel probe
• Shell material: flame retardant, high temperature resistant, drop resistant, environmentally friendly ABS material
• Temperature measurement speed: 2-4s
• Use battery: 3V button battery (built-in)
• Energy-saving settings: 10 minutes no operation automatic shutdown
• Probe diameter: 0.137'' (3.5mm)
• Diameter of wire probe: 0.157'' (4mm)
• Probe tip diameter: 0.066'' (1.7mm)
• Tip diameter with wire probe: 0.085'' (2.18mm)
• Built-in magnet
• White backlight function, the backlight turns on automatically after 10s
• 0 degree calibration function
• With custom alarm function settings
• Comes with memory function, can remember the temperature unit selected by the user after shutdown
• Product body size: 155*38*18MM
• Probe net weight: 14.3g
• Uses: BBQ, Oven, Smoker, Grill, Baking, Frying, Candy, Meat, Food, Milk, Chocolate, Liquid
1. Do not leave the plastic body of thermometer in the oven or frying pan while cooking.
2. Do not touch hot probe with hands.
3. Pls clean the thermometer by wet cloth, not completely immerse it in water.
VEN SAFE & HIGH HEAT RESISTANCE PROBE: Specially designed external wire probe to measure the internal temperature of the meat while put into the oven / grill / smoker, 42'' long wire that you can track the meat thermometer from the machine outside, while the original probe can only measure the food after taking out from the machine. Meat probe and wire can withstand temp from -58°F to 572°F (-50°C to 300°C).
ULTRA-FAST & CONSISTENT TEMP READING: Get the 99.99% accurate and consistent food temperature in 2-4 seconds through top-quality sensing sensor as well as the stainless steel step-down tip, simply a glance even when on a rush cooking. Just like shooting a target, hit the temperature exactly, help you get a perfect healthy finish result.
PROGRAMMABLE TEMP ALARM: Set your desired meat temperature and wait for perfection without need to check the temp constantly. That is extra friendly to smoker/oven/grill grill. It's a life-saver when rushing around cooking family dinner on Christmas or occasions.
EASY TO USE & STORE: Features easy operation, convenient storage and great portability enabled by its temp lock capability, ergonomic shape, foldable probe, magnetic back and hanging hole. Auto shut-off function after 10 minutes of inactivity helps save power for extended use.
MUST-HAVE COOKING AID: Get rid of any guesswork and bring out the best in cooking for every event and occasion. Suitable for all types of cooked beef, mutton, chicken, pork, fish, lamb, or turkey, every time. Also, it works great with beverages, deep frying, making candy, and baking.


Maintaining a healthy diet can seem like a luxury that many assume would break the bank. Grocery stores are filled with pricey organic labels, and healthy dining options often carry a premium price tag.
However, eating well does not necessarily have to come with an exorbitant cost. With some thoughtful planning, some clever shopping, and a little imagination in the kitchen, you can nourish yourself and your family with wholesome meals without straining your finances.
In this article, we’ll guide you through 12 practical and effective tips to help you enjoy a vibrant, nutritious diet on a budget.
1. Opt For Store Brands vs Name Brands
It's a common misconception that the more you pay, the higher the quality. However, this is often not the case when comparing store brands to name brands.
Understanding the difference: Store brands, often referred to as "private label" products, are made specifically for a particular store and might not have the broad advertising campaigns that national brands possess. Yet, they are often produced in the same factories, using similar or identical ingredients. The primary difference is the label and the marketing behind it.
The cost savings: Let's break down the math. Name brands are typically more expensive because of advertising costs, sponsorships, and sometimes fancier packaging. If you switch to store brands, you might save 25% to 30% on your grocery bill over time without compromising on quality.
Quality control: Retailers are keenly aware that their store brands represent their reputation. As such, they invest in rigorous quality control checks to ensure consistency and trustworthiness. Some even argue that due to the higher stakes, store brands might undergo even more stringent testing than national brands.
2. Plan Your Meals and Grocery Lists
The importance of planning: Investing time in meal planning is like a roadmap for your eating habits. It promotes varied and balanced meals, ensuring you get all the necessary nutrients over a week. Plus, with a plan you minimize waste because you’ll only purchase items you’re sure to use, which are both eco-friendly and budget-friendly.
Crafting a strategic grocery list: After planning your meals, create a grocery list, categorizing items as per food groups or even as per store aisles. This not only speeds up your shopping trip but reduces the chances of missing out on any item. Being clear about essentials versus luxury or treat items also ensures you don't spend more than necessary.
Sticking to the list: A list works best when adhered to. Stores are designed to entice consumers into impulse purchases, often seen with promotions at aisle ends or checkouts. Staying focused on your list helps to sidestep these marketing traps, ensuring you buy only what’s necessary.
Let's give you an example of how this would work in practice
Example Healthy Meal:
Quinoa and Vegetable Stir-Fry with Grilled Chicken
- Mixed vegetables (bell peppers, broccoli, carrots, snap peas)
- Boneless chicken breast
- Soy sauce (or tamari for gluten-free)
- Olive oil
- Optional toppings: sesame seeds, green onions
Example Grocery List based on the meal:
- Quinoa - 1 cup
- Mixed vegetables:
- Bell peppers - 2 (red and yellow)
- Broccoli - 1 small head
- Carrots - 2
- Snap peas - 200g
- Boneless chicken breast - 2 pieces
- Soy sauce or tamari - 1 bottle (check if you have some at home first!)
- Fresh ginger - a small piece
- Garlic - 1 bulb (again, check your pantry first)
- Olive oil (ensure you have enough for cooking)
- Sesame seeds - 1 small packet
- Green onions - 1 bunch
3. Avoid Impulse Buying by Not Shopping While Hungry
When we are hungry, our bodies are primarily concerned with getting nutrients as quickly as possible. This primal need can significantly influence our cognitive processes and decision-making abilities.
Ghrelin's Role: Ghrelin, often called the "hunger hormone," is produced in the stomach and signals to the brain that it's time to eat. Studies show that elevated ghrelin levels not only make us feel hungry but can also impair our ability to make rational decisions.
A hungry brain focuses on immediate rewards rather than long-term benefits. So, when you're in a supermarket and your ghrelin levels are high, you're more likely to be drawn to ready-to-eat, calorie-dense foods rather than ingredients for a balanced meal you'd cook later.
Impact on the Prefrontal Cortex: The prefrontal cortex is the part of our brain responsible for executive functions like decision-making, impulse control, and weighing the consequences of actions.
When we're hungry, the ability of the prefrontal cortex to control impulses is diminished. This weakened impulse control can lead us to make spontaneous purchases without considering if they're necessary or fit within our budget.
Evolutionary Perspective: From an evolutionary standpoint, our ancestors needed to prioritize calorie-dense foods for survival. When food was scarce, opting for high-energy foods was essential.
Even though we no longer face the same survival challenges in the modern world, our brains are still wired to seek out calorie-rich foods, especially when we're hungry.
In short, shopping on an empty stomach means you're battling both your body's immediate desires and thousands of years of evolutionary wiring. These forces combined can lead to impulsive choices, not only regarding what types of food you purchase but also in buying more than necessary.
4. Incorporate Meatless Meals
Choosing meatless meals introduces you to a diverse range of nutrients. Plant-based diets have been associated with lower risks of certain diseases, improved heart health, and even better weight management.
Foods like lentils, chickpeas, quinoa, and tofu are powerhouses of nutrition, offering proteins, fibers, vitamins, and minerals.
Cost Comparison: On a per-serving basis, plant-based proteins often cost less than animal-based proteins. For instance, a pound of beans, especially when bought in bulk, can be significantly cheaper than a pound of beef or chicken. Over time, even incorporating just one meatless day a week can yield noticeable savings.
Simple meatless recipes and ideas: Consider trying a spicy chickpea curry, lentil soup, vegetable tacos with avocado and salsa, or a tofu stir-fry. Not only are these meals pocket-friendly, but they also offer a delightful culinary experience, broadening your taste horizons.
5. Re-purpose Leftovers: Stir Fry Edition
Stir-frying is a cooking technique that originated in ancient China. It involves quickly cooking ingredients in a hot pan, usually a wok, with a small amount of oil.
Leftovers from previous meals, whether it's grilled vegetables, roast meat, or boiled grains, can be rejuvenated in a stir-fry.
By adding some fresh herbs, a splash of sauce, and perhaps some fresh veggies, you can create an entirely new meal.
This not only reduces food waste but also offers a culinary experience in mixing and matching flavors.
6. Buy in Bulk
One of the keys to economical shopping is understanding unit pricing — the cost per gram, kilogram, liter, or another unit of an item.
While there, use unit pricing to compare products effectively. Additionally, seasonal produce can also be a steal.
For instance, berries in the summer or pumpkins in the fall are often more affordable due to their abundance.
7. Opt for Farmer’s Markets and Local Produce
When you purchase from a farmer’s market you are supporting local economies and small-scale farmers, plus you're getting fresher produce, often picked just hours or a day before sale. Fresh produce not only tastes better but typically retains more nutrients.
Another benefit of farmer’s markets is that when they near their closing time, many vendors offer discounts to avoid taking back unsold produce. It's a win-win: they sell more, and you get a deal.
Moreover, when you become a regular at a farmer’s market, you can build relationships with vendors, leading to potential discounts or deals in the future.
Popular Farmers Markets in Chicago:
- Green City Market
- Daley Plaza Farmers Market
- Logan Square Farmers Market
- Hyde Park Farmers Market
- Andersonville Farmers Market
8. Grow Your Own
Living in the urban jungle doesn’t have to mean being disconnected from nature. Even in cramped apartments or houses without yards, there's potential to foster a thriving green space.
Consider a balcony or terrace garden, flourishing with aromatic herbs or vibrantly colored flowers. Windowsills can be perfect for smaller plants like succulents or even cherry tomato vines.
Additionally, tools like the AeroGarden can revolutionize your approach. It's a hydroponic indoor garden system that allows you to grow herbs, greens, and even small fruits and veggies year-round, regardless of external weather conditions.
If you crave a larger gardening experience, community garden plots are often available in urban settings, granting you a small patch of land to till and tend.
Cost-effectiveness: After the initial investment in seeds or young plants, the cost of growing food can be lower than buying it, especially if you're growing organic.
Plus, you get an endless supply throughout the growing season. Think of a tomato plant: after a certain point, it gives fruit daily, offering significant savings over time.
9. Make Use Of Coupons Wisely
Coupons can be found in various places: newspapers, grocery store flyers, online portals, dedicated couponing apps, and even at checkouts or in-store aisles.
They offer direct discounts, buy-one-get-one-free deals, or savings on bulk purchases.
But the key is knowing how to use them effectively without getting lured into buying items you don't need.
Maximizing savings without compromising health: It's tempting to use every coupon you have, but be selective. Just because there's a deal on sugary cereals or snacks doesn't mean they should land in your cart.
Focus on using coupons for staples or healthier choices. A good strategy is pairing coupons with ongoing store sales. If an item is already discounted and you have a coupon for it, that's double the savings!
10. Cook in Batches
Cooking in larger quantities has multiple advantages. It offers savings in terms of both time and money.
Preparing several meals at once can often be more efficient, especially when many dishes share ingredients.
Moreover, having pre-prepared meals on hand ensures you're less likely to resort to costly and often less healthy takeaway meals on busy days.
How to freeze meals without compromising quality: Proper freezing can retain the nutritional value and taste of dishes.
Ensure food cools down before freezing, use airtight containers or vacuum-sealed bags, and label everything with contents and dates.
Some foods, like soups and stews, freeze exceptionally well. Others, like pasta, might need a touch of freshness added after thawing, like a sprinkle of fresh herbs.
However, there are certain foods that don't take kindly to the freezer. Here are some examples of foods that should ideally never be frozen:
- Eggs in their shells: The liquid inside expands when frozen, leading to potential cracking.
- Fully cooked pasta: It can become overly mushy when reheated.
- Cream-based sauces: They tend to separate and become grainy.
- Salad greens: They wilt and become limp.
- Soft fruits and vegetables: Items like cucumbers, citrus fruits, and melons can get mushy.
- Mayonnaise: It separates and curdles when frozen.
11. DIY Snacks Instead of Store-Bought
Pre-packaged snacks often come with a hefty price tag for each serving, especially when evaluating their nutritional value.
Many contain excess sugars, salt, unhealthy fats, and additives, all of which can affect your health over time.
Preparing snacks at home allows you to dictate the ingredients and serving sizes.
Consider crafting granola bars with ingredients like oats, honey, nuts, and dried fruits. Alternatively, create your own trail mix by combining unsalted nuts, seeds, and your chosen dried fruits.
For a protein-rich, crunchy treat, try roasted chickpeas. And if you're looking for a healthier crunchy snack option, homemade vegetable chips using kale or zucchini are a great choice, without the excess oils found in commercial versions.
After making your snacks, store them in a manner that retains their freshness and convenience.
For dry snacks, sealed containers are ideal, while those requiring refrigeration may need airtight bags or containers.
Separating snacks into individual portions not only simplifies on-the-go consumption but also aids in managing serving sizes. If you need some more inspiration for creating snacks you can check out our guide on making pre-workout snacks.
12. Eat Less Expensive Foods
Think high-nutrition foods always come with a steep price tag? Think again! Staples like lentils, beans, rice, and some veggies give you a bang for your buck.
Foods like beans and lentils are not just cheap; they're nutrient-loaded champions! And grains? They're your energy buddies, always ready to fuel your day.
Less expensive foods are also incredibly versatile. Take potatoes, for example. You can boil them, mash them, grill them, or even make soups.
Because they can be used in many ways, you can make many different meals without spending a lot of money.
Using cheap foods like this is smart. You save money and get lots of good stuff for your body. Plus, you can try foods from different places and make eating fun.
Who said healthy eating has to cost a fortune? It's not just wishful thinking; it's a lifestyle many are embracing. With a sprinkle of imagination and plenty of commitment, you can enjoy wholesome meals that are kind to both your waistline and wallet.
Remember that balance is key. While cooking at home can save money, occasionally treating yourself is equally rewarding. For those moments, you can check out our top picks for healthy eating in Chicago.


With their history of bold flavors, unique toppings, and wholesome ingredients, Pinkberry is known for their dedication to froyo innovations. Now, they’re offering a new twist on the milkshakes we know and love. If you’re craving something new, check out their frozen yogurt smoothies. With all the sweetness of a milkshake but made with the goodness of yogurt, these tasty treats are available at your neighborhood Pinkberry!
Delicious & Good For You, Too
Like the rest of their menu, Pinkberry’s frozen yogurt smoothies are available in exciting flavors like Chocolate Banana and Strawberry Pomegranate. Plus, they’re made with only the freshest kosher ingredients so that you can enjoy this sweet treat guilt-free. Don’t forget to also try their Greek yogurt smoothies, available in even more delicious flavors and packed with 11 grams of protein.
Visit Your Local Pinkberry Today!
Stop by neighborhood Pinkberry and try one of their frozen yogurt smoothies or Greek yogurt smoothies today! For a complete list of their froyo flavors and toppings, check out their website.


This is definitely the Cadillac of all mac ‘n cheeses – tasty pillows of potato and parmesan gnocchi coated with a creamy, mild cheese sauce and topped with crisp goodness? Enough said.
Click here for the recipe featured on my own website!
Please visit deliciouslydelcassified.com
This Italian comfort food always hits the spot… hot, or cold the next morning (is that so wrong?). There are so many things you can do with this dish to personalize it to your taste, consider it a blank canvas.
- 1 lb. Rigatoni
- 1 small (15 oz.) container Ricotta cheese – approximately 2 cups
- 2 cups Mozzarella cheese, grated
- 1 cup Pecorino Romano (or Parmesan) cheese, grated
- 1 egg, beaten
- 2 1/2 cups Robust Red Sauce (approximately 5 ladles full – or as much as you desire)
- Fresh veggies (broccoli, zucchini, artichoke hearts, red peppers, black olives)
- Ground beef or turkey; sausage (brown the meat separately and add it to your sauce)
HOW TO MAKE IT
- Cook your pasta a minute less than ‘al dente’ – you want it to be too hard to eat, but somewhat cooked
- Strain the cooked pasta and return to the same pot – stir in the ricotta cheese while the pasta is still hot
- Add in the beaten egg and mix well
- Pour in at least 1 cup of mozzarella cheese (you can either save the rest for topping, or cut it off there)
- Add in 1/2 cup of the pecorino romano (or parmesan) and save the rest for topping
- Pour in the sauce and mix well – you want the mixture to be pretty wet because it will absorb in the pasta when it cooks in the oven
- Pour the cheesy pasta into a large baking dish and top off with desired cheese(s)
- Bake at 350°F for 30 minutes (covered with aluminum foil for 20 minutes and uncovered for the last 10)


Carolina Pie Company started in Mooresville, N.C. but its roots go back three generations when my Grandpa opened his first bakery in
Massachusetts and my Dad followed with a second bakery. Growing up we always had fresh baked goods in our house and the Carolina Pie mission is to bring back that same homemade quality to your home.
All of our pies are baked from scratch (including our own special crust recipe) using the freshest ingredients and bought locally whenever possible. There are no preservatives, processed fillers or prepackaged ingredients in our pies. Each pie is baked with the same love and passion that you would be proud to serve to your family and friends, that’s the Carolina Pie difference.
We offer generous sized 9 inch pies available through local markets and specialize in small single serving pies perfect for restaurants, catering and other food service enterprises. Flavors vary through the year but we will always try to satisfy what you need.


If you haven’t had a soft pretzel then here is the perfect time to try one! The light, fluffy texture on the inside and the crispy, golden outer layer creates the perfect snack for any time of day. This super easy recipe will have you thanking yourself for making it in no time!
- 2 cups milk
- 2 packets of dried yeast
- 5 tablespoons of brown sugar
- 1 tablespoon of white sugar
- 6 cups of flour
- 5 tablespoon of diced butter
- a teaspoon of salt
- 1/3 cup of baking soda
- 3 cups of water
- coarse salt
- Heat the milk until it is around body temperature, so it feels neither hot nor cold.
- Add the yeast and let it sit for three minutes or until it is foaming slightly.
- Then add half the flour and the sugar and mix until it has formed a sticky, wet dough.
- Add in the butter and stir until there are no visible clumps.
- Stir in the remaining flour and the salt.
- Knead for 5-10 minutes or until it has formed a smooth yet sticky dough.
- Place in a greased bowl and cover. Leave to rise for 1 hour.
- Preheat the oven to 225° celsius (450° Fahrenheit).
- Take out the dough and punch the air out.
- Divide into twelve equal pieces.
- Roll out each piece to about 70-75cm (30 inches) and make into a pretzel shape. (use this video to help shape it)
- Make the baking soda solution by adding the baking soda to 3 cups of warm water. Dissolve it completely.
- Carefully dip each pretzel into the solution for about 3-5 seconds, until it has a smooth texture.
- Place on the baking sheet and repeat with the rest.
- Sprinkle with salt to taste.
- Bake for 7-9 minutes.
- Take out of the oven and enjoy!
I hope you enjoy these pretzels as much as I did! If you do, like and subscribe! Comment down below how yours went…


The easiest way to buy from Ikigai is to visit us at local farmers markets. We plan to be at The Farmers Market at Highlands Square in Denver every Sunday starting June 2nd and at the The Four Seasons Farmers Market in Wheat Ridge throughout the 2019 season. Please visit our events page for specific dates.
Can't Make it to Market?
We are happy to sell directly to customers if this works best for you. So long as we have the produce available we will put your order together and deliver it to you for an added charge. Please contact us directly for more information.


Specialist Advice on Planning Your Fertility Diet
When you visit your doctor and tell them that you are planning on expanding your family, they may advise you to ensure that you are eating a healthy, balanced diet. This is one of the easiest and ‒ when combined with moderate but regular exercise ‒ most common ways for people to improve their fertility. But what should a healthy fertility diet involve?
We don’t want you to worry about eating the wrong thing when you decide to start trying for a baby, which is why we have provided some helpful advice and information on what should be in your diet below. Read on to learn more, or contact us today to book a consultation and hear it all in person from a friendly, discreet, and understanding specialist.
Fertility and Your Diet
It is a well-known fact that nutrition plays an important role in the production of healthy sperm and egg cells. The nutrition you get through the diet you follow is therefore considered a factor in terms of your fertility potential, along with exercise, smoking, and alcohol consumption. These are all grouped under the umbrella term “lifestyle factors” when discussing potential causes of infertility and your chances of getting pregnant.
As a changeable lifestyle factor, your diet is also happily completely within your control if you should decide to change it to try for a baby. Unlike factors such as age and genetics, it is also unlikely to require much medical intervention beyond advice from a doctor, meaning that a few lifestyle changes and a recommended fertility diet could soon see you taking the next step towards becoming a parent without further need for assistance.
Fertility Diets for Women
For women, or for nonbinary or transgender patients who were born female, it is often the case that a poor diet is inhibiting their ability to get pregnant because it is impacting ovulation. This means that they may not currently be able to conceive because what they are eating is preventing their bodies from producing high-quality eggs.
Below, we have made a list of ways that a diet may be improved for women looking to conceive and what impact each change can have on their fertility:
It’s strongly recommended that you eat more complex (or “slow”) carbohydrates and cut down on ones you find in processed foods. The body digests the carbohydrates found in processed foods, such as biscuits, cakes, white bread, and white rice, very quickly and turns them into blood sugar. To stop this from leading to a spike, the pancreas will release insulin into the bloodstream, and studies have found that having high levels of insulin in the bloodstream can impede or prevent ovulation.
Swapping them out for whole-grain alternatives, fruits, vegetables, and beans is often the best way to prevent this from happening. These are all digested more slowly and have a more gradual effect on your blood sugar and insulin levels. Many of them are also loaded with fertility-boosting fibre, B vitamins, and Vitamin E.
For women, nonbinary, or transgender patients who have been diagnosed with hormonal disorders such as polycystic ovary syndrome (PCOS), experts also suggest cutting out gluten. This is because it has been shown to create an inflammatory response in the body, which heightens C-reactive protein and sends signals to the brain that it is not the best time for the person to conceive. It has been known to have an impeding effect on ovulation, while also making implantation more difficult - even if an egg is produced.
Ordinarily, it would seem natural to assume that you should swap out your usual dairy products for low-fat alternatives. This isn’t the case for women and patients born biologically female, however; it is recommended that they consume one or two servings of full-fat dairy per day, either by using whole milk in a cup of tea or coffee or by eating yoghurt. They should also take care to limit the amount of low-fat dairy they’re consuming, as studies have shown that it raises the risk of ovulatory infertility.
Not all fats are unhealthy. Helping yourself to moderately sized portions of oily fish and plant-based fats as part of your diet plan can help to reduce inflammation in the body. In turn, this promotes regular ovulation and good fertility overall. Some experts have even suggested that having a certain amount of monounsaturated fats from avocados during cycles of IVF can increase the success rate by up to three and a half times!
Of course, there are also fats that you should try to avoid. Trans fats, which are usually found in baked goods, processed snack foods, fast food, and some spreads like margarine, increase insulin resistance for instance. Insulin resistance makes it harder to move glucose from the bloodstream into the cells, while the pancreas is still busy producing insulin. The result of this is more insulin in the bloodstream causing more metabolic disturbances that impact ovulation.
Being more selective about the animal proteins you choose to eat can help to boost fertility and improve your overall diet. Chicken, turkey, pork, fish, and beef with the fat trimmed off are all great sources of protein, as well as zinc and iron. All of these are important for the body to have to carry a healthy pregnancy. Keeping your meat lean is also key for ensuring you don’t gain excess weight, as this can have an impact on your oestrogen levels.
There are some exceptions to keeping your meat lean; fish such as salmon, tuna, and sardines are all considered “fatty”, but that also makes them great sources of omega-3 fatty acids. These have several health benefits, including helping a baby’s nervous system to develop in the womb. It has also been suggested that getting your recommended amount will help to lower the risk of premature birth.
Eggs are another wonderful source of protein for a fertility diet, as the yolk has stores of both protein and choline. The latter of these is a vitamin that helps to develop brain function in a growing baby.
If you would like to keep to a plant-based fertility diet many options can give you the protein you need. Beans, legumes (such as chickpeas and lentils), seeds, nuts, and tofu are all good sources.
Fertility Diets to Improve Egg Quality
Women, as well as nonbinary and transgender people who were born female, all start life with all the egg cells they will ever have. This number then declines as they age, as does the quality of the eggs overall.
While it isn’t possible for a patient to produce more eggs than they have available, they can lead a lifestyle that improves their egg quality. This means including something that all doctors will naturally recommend as part of a diet, not just one designed to improve fertility:
Fruits and Vegetables
If you’re looking for a fertility-boosting diet that improves egg quality, the most important thing to include is a variety of fruits and vegetables. For instance, watermelon and asparagus have both been found to give the body a good supply of glutathione. This is an antioxidant produced by cells and improves egg health by protecting both the eggs and the ovaries from damage.
Fertility Diets for Men
For men, or for nonbinary or transgender patients who were born male, most issues surrounding potential infertility will be related to sperm production and the overall quality of the cells. This may mean that the diet they are currently following is having an impact on these, and preventing their sperm from being of the best possible quality when they are trying to conceive.
Here, we have listed some of the ways male fertility could potentially be improved through a planned fertility diet:
Specific types of nutrients have been linked to better fertility in men. Of course, it is important to ensure you have a balanced diet that offers you a wide variety of nutrients rather than focusing on specific individual foods, but including ones that offer you a good amount of selenium, such as nuts, fish, chicken (or turkey), and eggs can all help to improve sperm motility and morphology.
Alongside this, studies have also shown that low levels of zinc can have an impact on sperm count and overall levels of testosterone. Alongside nuts and meat, you can also include shellfish (such as oysters), dairy products, and wholegrain cereals to keep your fertility diet rich in zinc.
While oysters are mentioned on this list and are famously considered an aphrodisiac, we must note that there is no evidence that aphrodisiacs have any effect on male or female fertility.
Getting the right vitamins through servings of fruit and vegetables is also an important step to take when planning a fertility diet for men. Vitamin C in particular has been shown to improve all aspects of sperm health (including count, morphology, and motility) and can be found in a range of citrus fruits, red peppers, tomatoes, broccoli, cabbage, and Brussels sprouts.
Dark, leafy green vegetables are also important sources of folate (the natural form of vitamin B9), which helps the overall health of sperm. It can be found in spinach, kale, romaine lettuce, Brussels sprouts, and asparagus in particular.
Studies have found that oligozoospermia, otherwise known as a low sperm count, can be treated over time with an amino acid called arginine. A good quantity of arginine can be found in dark chocolate, so you may be able to improve your fertility by switching out white and milk chocolate for dark varieties.
Omega-3 Fatty Acids
The omega-3 fatty acids found in different types of fish, such as salmon, sardines, mackerel, anchovies, and herring, have all been suggested to help improve the quality and quantity of sperm produced. If you would prefer a vegan or vegetarian alternative to this, you can find alternatives in chia seeds and flaxseeds, walnuts, edamame or kidney beans, soya bean oil, or seaweed or algae.
Not only is staying hydrated with water good for your health in general, but it is also good for male fertility. This is because it helps to create healthy seminal fluid (or semen).
Advice on Fertility Diets for Couples
For couples looking to conceive as soon as possible, switching to a diet plan that improves both male fertility and female fertility is a highly recommended route. This is because it’s possible for either partner or even for both at the same time, to be experiencing issues that are causing infertility as a result. Switching both your diets to a healthier one, with lots of fruit and vegetables, healthy fats from nuts or oily fish, and proteins like chicken or tofu can help.
Cooking together and committing to a diet plan can also be a great opportunity for couples to bond and work towards their overall goal of forming their dream family.
Foods to Avoid When Trying to Conceive
Naturally, while there are foods that people should look to include as part of a fertility diet, there are also certain types of food and drink that they should avoid. These include:
Drinking alcohol is often a factor in male and female infertility; it can reduce libido (sex drive) in men, cause problems with sexual function, and affect the quality of sperm cells. Alcohol can also reduce the chances of women becoming pregnant.
Caffeine (Advice for Women in Particular)
While it is still possible to drink tea and coffee in moderation when planning your family, having too much can lead to dehydration. This can lead to a change in the consistency of cervical mucus in partners who are biologically female, making it harder for them to get pregnant.
Sugary Drinks (Advice for Women in Particular)
Much like processed foods, processed drinks with a lot of sugar can create issues with insulin production in biologically female bodies. Artificial sweeteners that are often alternatives to sugar can also become stressors on the system and create a cortisol response as a result. Because cortisol is the body’s primary stress hormone, having too much of it in your system can inhibit ovulation.
Dairy (Advice for Men in Particular)
While full-fat dairy is recommended for women, nonbinary, and transgender patients who were born female, some experts have suggested the exact opposite for men and people who were born male. Full-fat versions of dairy products like cheese, milk, and yoghurt have been associated with lower quality semen. Meanwhile, low-fat alternatives have been seen to support male fertility.
Soy (Advice for Men in Particular)
While whole and fermented soy products are fine in moderation, some experts recommend avoiding soy protein isolate (found in powders and energy bars). This is because the oestrogen-mimicking properties can disrupt hormone levels and may have an impact on testosterone levels as a result.
Setting Up a Fertility Diet Plan
Your doctor, or even your fertility or nutrition specialist if you already have one, may be able to help you set up a meal plan based on the diet that will work best for you. At GENNET City Fertility, we work with Dr Michelle Braude of Tailor Made Nutrition to help patients optimise their diet. Whether they are looking for weight loss advice to bring down their BMI before treatment can begin or would like to set up a planned fertility diet to increase their chances of conceiving naturally, we can provide the specialist advice they need.
Book a Consultation with a Specialist
If you and your partner feel ready to take the next step on the road to parenthood but feel you may need some help getting there, such as through a diet designed to improve fertility, contact us today. We’ll be glad to get you booked in for a free, 30-minute mini consultation with one of our specialists as soon as you get in touch.
After taking you through an initial assessment they should be able to provide advice on fertility-boosting lifestyle changes or recommend working with Tailor Made Nutrition to give you the best possible chance of getting pregnant. They may also offer suggestions for professional treatments, though you will never be pressured into taking this next step with us if you feel more comfortable following a fertility diet plan to form your ideal family.


Ramen is a quick and easy meal, bit there is a depth to it. Simple made up of 3 main ingredients and affordable ranging from 500 yen to 1000 yen. There are as many varieties as there are regions in Japan. It is a mix and match within the 3 basic ingredients, slight seasonal and regional variations included.
The 3 basic ingredients are the soup/broth, the noodles and the toppings.
The broth are of 2 kinds:
Clear broth made from a variety of ingredients, chicken, fish, pig bones, fish or vegetables and a frothy broth called tonkotsu made with pig bones cooked down for hours, the cartilage is what gives the foggy white broth, once the broth is made, it is seasoned with miso, soya sauce or salt. These are the 3 primary flavors.
The noodles also come in 2 basic styles: crinkly and straight. The straight noodles can be slurped without hassle, the crinkly noodles soak more of the soup with it. Noodles also come in different thickness selected on the flavor of the soups.
The toppings: Basic toppings are cooked bamboo shoots, char su roast pork and spring onions. Bean sprouts, Eggs, sea food are also added.
Across Japan there are a wide range of regional variations with their own specialties- Sapporo ramen seasoned with miso, Kitakata ramen in Fukushima is the ramen town seasoned with locally brewed soy sauce, it is very light on the stomach and can be eaten for breakfast, Hakata ramen from Fukuoka with tonkotsu soup, straight thin noodles which is cheap and fast. The most popular is the miso ramen, it’s been around for more than 50 years.
The roots of ramen lie in china. Noodles are a staple of china, whereas rice is the staple of Japan.
In the second half of the 17th century during the Tokugawa rule is when the ramen noodle dishes became to be. A visiting Chinese Confucius scholar Zhu Zhiyu who treated the then lord to noodles. Records show that they were described as similar to the udon noodles of japan. Based on the description, the dish was remade. However these noodles failed to catch on in Japan, when Japan opened up to the world, Chinese communities formed near the ports and the dawn of the 19th century saw the spread of ramen, the adding of soy sauce to the broth made it homely, something the Japanese palates could recognize. The world war brought in another innovation to the noodles – the instant ramen. Infusing the noodles with the soup before they dried up, all you needed was hot water. This took 10 years to take shape. Now it is a global phenomenon.
The ramen may have been born in china, but it was re-invented and made into a national favorite.


(c) Copyright : 2016-19
The potential for aquaculture development to make up for an annual 400,000mt shortfall in domestic fish supply was investigated.
Results of the study showed that interests in fish farming continue to grow with an overall annual average growth rate of 16% since 2000. The existing farms, 1300 in number were however very small with a mean farm size of 0.36ha and a median 0.06ha of which commercial farms accounted for less than 3%. Based on sizes, mode of operation and levels of input and output, five subsistence farm types were identified. Mean production from these pond-based farms ranged from 1436kg/ha/yr- to 4,423kg/ha/yr while that of a medium sized intensive commercial pond farm was 45,999kg/ha/yr. Commercial farming accounted for about 75% of 2006 aquaculture production. The main strength identified was the growing interest in both commercial and non-commercial fish farming and the main constraints were lack of quality seed, low levels of technical support and of knowledge in fish farming practices among non- commercial farmers.
Net profits of commercial farms ranged from GH¢ 3,341 (US$3480) /ha/yr to GH¢ 51,444 (US$ 53,587)/ha/yr with pay-back from 1 to 4yrs, IRR at 35% to 105% and NPV from GH¢ 5,898 to GH¢ 236,412. By contrast, only two of the five non-commercial farm types made positive net returns ranging, from GH¢158 to GH¢1100/ha/yr, with minimum playback period of 14yrs, NPVs of less than 1 and the best IRR being just 4%, when initial capital requirements are full costed.
From the market survey, a huge market potential for tilapia was identified with a current supply deficit of 41,000mt. The most preferred sizes by consumers and with potentially good market price for traders were those weighing at least 200g. For dealers, trading in cultured fish was found to be more profitable than trading wild capture tilapia because of lower wholesaler prices, gross profit margins were GH¢ 0.49/kg and GH¢ 0.25/kg respectively. Preference for tilapia was influenced by taste, availability, and its perceived health benefit. A key constraint to the sector was poor post-harvest handling and preservation of the fish resulting in shorter shelf life.
The overall conclusions are that based on natural resource requirements, market potential and financial viability, Ghana has the potential to totally make up the shortfall in domestic fish supply through aquaculture production. The current 400,000 million tons shortfall in domestic fish production can be achieved by 2020 by increasing overall aquaculture production by 60% per annum.
Fish plays an important role in the diets of Ghanaians. It represents 60% of average animal protein intake, making it the single most important source.
Ghana produces only 60% of its fish and demand is sustained by a growing level of imported frozen fish.
Average per-capita consumption of fish is between 20 and 25 kg, making it one of the highest in the Africa. Marine fish contributes over 80% and inland fish about 14%.
Aquaculture worldwide has helped fill the gap between the rising global demands for fishery products and the limited increases in capture fisheries production and is expected to do the same in Ghana.
The 301,000 million tons shortfall in domestic fish production which has since 2006 increased to 400,000 million tons (Ministry of Fisheries, 2006) could be decreased in three ways; by increasing imports, from better management of capture fisheries or through aquaculture. However, imports are becoming increasingly expensive as regional and global supplies are under increasing competitive pressure, and will place an increasing burden on household and national economies.
Ghana annually imports US$ 200 million of fish.
The cost of mechanical construction is GH¢11,900 and GH¢12,800 for manual construction.
Labour costs incurred by small scale commercial producers ranged from GH¢ 500 (US$ 950) per annum for unskilled labour to GH¢ 1,840 (US$ 3,500) per annum for a technician.
The price per fingerling was quite varied ranging from GH¢0.10 to GH¢0.20 for tilapia and GH¢0.20 to GH¢0.30 for catfish.
The need for the application of manure was common knowledge among the fish farmers. In excess of 72% (72.4%) of the farmers applied organic fertiliser in the form of chicken droppings, pig manure, sheep manure or cow dung. About 2% (1.8%) applied inorganic fertiliser and 3.6% applied both organic and inorganic fertiliser. Twenty-two percent (22.1%) of farmers applied no manure or fertiliser, though most of these had virtually abandoned their ponds due to poor performance, harvesting them only for own consumption.
Fish yield per hectare per annum was 2284kg.
Cost of land leased by the commercial farmers were commonly fixed at GH¢ 500.00 per year.
The daily rate for labour was fixed at GH¢ 5 which was the government recommended minimum daily wage.
Capital costs for the commercial farms is GH¢ 12,979.00 to GH¢ 54,245.00.


Lake District Christmas Breaks at The Ro
Enjoy your festivities in the Lake District at the The Ro Hotel on Lake Windermere this Christmas. This year we are hosting both a Christmas Break and a New Year Break for 2, with festive dining included. This is an exquisite Christmas Break in the Lake District, gathering all the Christmas spirit and luxuries for you to indulge in. The Ro Hotel’s Christmas Breaks are curated so that you don’t have to worry about festive admin.
Nestle up with mince pies and mulled wine on arrival, as we welcome you to a truly incredible and carefree Lake District Christmas Break. Perched just moments from Lake Windermere, The Ro Hotel is the perfect place for crisp winter walks and scenic outings and the perfect warm and homely abode to return to. Whether you’re here for Christmas or New Year's, this will be a festive getaway like no other!
A Stunning and Festive Lake District Christmas Break
Mince pies and mulled wine on arrival
Two night stay in Wondrous Non-Lake View Room
Christmas Eve dinner taken care of
Christmas Day lunch included
Based on two people sharing
Upgrades available, charges apply
Starters Leek and potato soup with strips of smoked salmon Baked Camembert with Westmorland chutney and breadsticks (V)
Lobster ravioli on a bed of spinach, with shellfish and brandy sauce Wild boar terrine with Cumberland sauce and sourdough toast
Poached Dover Sole with crispy oysters, mashed potato, charred leek, white butter sauce with herb oil
Roast turkey, sage and onion stuffing, chipolata wrapped in bacon, mash and roast potatoes, roasted root vegetables, sprouts, red cabbage, cranberry sauce
Roast Sirloin of Cumbrian beef, mash and roast potatoes, roasted root vegetables, sprouts, red cabbage, Yorkshire pudding, horseradish sauce
Vegetable wellington with mushroom gravy, mashed potatoes and roast vegetables (VE)
Christmas pudding with brandy sauce
Bailey’s cheesecake with chocolate sauce
Warm chocolate brownie with vanilla ice cream
Selection of cheese and biscuits.


Apolis Tea is Audrey Paule & Alex Page. They first met in Alaska 13 years ago, where they both grew up. With a combined 20 years in the industry, they’ve learned a lot about tea. The history of tea is as much about innovation as it is about tradition and Audrey and Alex are always looking for new ingredients that no one else works with (like goldenberry and cinnamon leaf) and get excited about producers who work with interesting cultivars and use biodynamic or organic farming techniques.
Apolis Tea promises that every tea holds true to tradition but also brings a little something special. Every successful business has a reason for being. Theirs is craftsmanship. Their craft is in the blending and sourcing of teas and ingredients. Producers are craftsmen and women as well, working together to create noteworthy teas you can get excited about.


Cool Mountain Strawberry Soda - 12 pack
Strawberry is perfect for dessert. Slice up a few fresh strawberries, mix with Cool Mountain's Strawberry gourmet soda and plop a scoop of vanilla bean ice cream into the party for the ultimate fountain soda strawberry float!
Cool Mountain Strawberry Soda Features:
- Handcrafted Soda
- Product of the U.S.A.
- Bottled in Des Plaines, IL
- Sweetened with Pure Cane Sugar
- 12 ounce glass bottles
Cool Mountain Strawberry Ingredients:
Ingredients: Contains filtered water, pure cane sugar and/or high fructose corn sweetener, natural and artificial flavor, citric acid, FD&C Red #40, sodium benzoate and potassium sorbate as a preservative, FD&C Blue #1
Nutrition Facts: Calories 140; Total Fat 0g; Sodium 10mg; Total Carb 34g; Sugars 34g; Protein 0
Cool Mountain Beverages
Cool Mountain Strawberry Soda is not just a great-tasting beverage, but one you can feel good about, too. Cool Mountain strives to make each of its beverages stand out from the pack in terms of flavor and quality. Far from a novelty brand, it was created with not only integrity and craftsmanship in mind, but reverence for the Earth and environment as well. For this reason, 1% of all Cool Mountain net proceeds are donated to the American Indian College Fund and more than 50% of packaging is made from recycled materials.
Incorporated in May 1997, Cool Mountain Beverages, Inc. (CMB) Cool Mountain markets an array of mouthwatering flavors based in Des Plaines, IL. Cool Mountain gourmet soda is a premier brand.


Deliver Functional Appeal
There are many ways through what we eat that can support improved mood and mental health in a time where excessive worry, anxiety, and stress affects each of us differently. These foods influence the way we feel and think. They are vital for healthy brain functioning, energy levels, contain behavior-modifying ingredients, and resonate with our emotions. Foods like fatty fish, dark chocolate, fermented foods, bananas, oats, berries, coffee, etc., all contain functional compounds that help to support mood regulation and, in general, simply feel better. But these foods are not always enjoyed by everyone, opening an opportunity for the single functional ingredients that make up these foods to be introduced to the consumer in new and innovative formats that allow for everyone to enjoy.
The Benefits of Functional Ingredients
Omega-3 fatty acids, found in fish such as salmon and tuna, are essential fats that must be consumed because the body cannot produce them alone. One review of clinical trials showed that consuming omega-3’s in the form of fish oil lowers depression scores. Dark Chocolate contains health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation. Fermented foods may improve mood since they are rich in probiotics that support gut health and could increase serotonin levels. Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. And up to 90% of your body’s serotonin is produced by your gut microbiome. Bananas are high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin. Bananas and oats provide the fiber that can stabilize blood sugar levels and boost your mood. Other fruits and vegetables are linked to lower rates of depression because of the wide range of antioxidants and phenolic compounds found in these foods. One study associated a diet rich in anthocyanins (found in berries) with a 39% lower risk of depression symptoms. Coffee, containing caffeine, and even decaf coffee provides numerous compounds such as chlorogenic acid that may boost your mood. All of these functional compounds or ingredients are available as single ingredients to be used alone or in combination to develop healthier, more functional foods and beverages for consumers to enjoy and benefit from.
When feeling down or simply overwhelmed by the stressors around you, it is not always easy to “eat” enough of your feelings when these functional ingredients are available in their purified form and added to fortified foods & beverages for a concentrated, more enjoyable consumption experience with all the mood-boosting benefits. If you have further interest in learning more about functional ingredients that can support your mood, please contact your Batory Foods Representative.


...or three. My sister Joanna is coming up for a much needed girls weekend, and we're going to do all sorts of girly things, like watch movies, read magazines, drink margaritas and bake (we are both addicted to all things culinary). My nephew, Bentley is turning one tomorrow and I offered to make some cupcakes for the party on Sunday. My sister Hayley happily accepted, and I have been trying to decide what flavours to make for the past week! I have it narrowed down to three.
Listed in order of priority:
1. Chocolate Graham Cracker Cupcakes with Toasted Marshmallow Frosting
2. Vanilla Cupcakes with Lemon Filling and Meringue Frosting
3. Espresso Fudge Cupcakes with Chocolate Cream Cheese Icing
I'd like to make at least two varieties to bring to the party, but if one turns out better than the other I might just bring all of the good variety (cupcakes to be scored by professional judge, Mr. Brent Carpenter).
I'll be back with photos and the verdict from the cupcake "challenge" on Monday!


APPLE LEMON MUFFINS
Makes 12 servings
Who doesn't like muffins?
1. Preheat oven to 350°F.
2. Butter or grease 12 medium sized muffin cups, or better yet, insert muffin papers.
3. In a large bowl, cream together butter and sugar until light and fluffy. Beat in the eggs until well blended. Mix the flour, baking powder, baking soda and salt together in a separate bowl and add to the creamed mixture, alternately with the grated apple.
4. Add the lemon zest and mix until well blended.
4. Spoon into muffin tins and bake for about 20-25 minutes.
6. Serve warm or at room temperature.
PANETTONE BREAD PUDDING
Makes 8 servings
Here's a sweet recipe for what to do with the extra panettone you have lying on your shelf...
1. Soak raisins in hot brandy 15 minutes, then drain (discard brandy or reserve for other uses).
2. Meanwhile, butter panettone on both sides and cook in batches in a large heavy skillet over medium heat until golden brown on both sides.
3. Whisk together remaining ingredients.
4. Break up panettone into bite-size pieces and spread evenly in a buttered 13-by 9-inch baking dish. Scatter raisins over top; then pour in egg mixture. Let stand 30 minutes.
5. Preheat oven to 350°F with rack in middle.
6. Bake until pudding is golden and just set, 35 to 40 minutes. Serve warm or at room temperature, with or without whipped cream.
RICH COFFEE CAKE
SOUR CREAM COFFE CAKE
One 9-inch square or Bundt cake
2. To make the streusel: Combine the sugar, flour, cinnamon, salt, and nutmeg if using. Cut in the butter to resemble coarse crumbs. If desired, stir in the nuts.
3. To make the batter: Sift together the flour, baking powder, baking soda, and salt. In a large bowl, beat the butter until smooth, about 1 minute. Gradually add the sugar and beat until light and fluffy, about 4 minutes. Beat in the egg yolks, one at a time. Blend in the sour cream, vanilla, and zest if using. Stir in the flour mixture.
4. Spread half of the batter in the prepared pan. Sprinkle with half of the streusel. Carefully cover with the remaining batter and sprinkle with the remaining streusel.
5. Bake until the cake is golden and pulls away from the sides of the pan, about 50 minutes. Set on a rack and let cool in the pan for at least 15 minutes. Serve warm or at room temperature. Wrap the cake in plastic and store at room temperature for up to 2 days or in the freezer for up to 3 months.
6. To make the glaze if using: Combine all the glaze ingredients, stirring until smooth and of pouring consistency. Drizzle over the cake and let stand until set.
Single-Layer Coffee Cake:
PEACHES and CREAM with AMARETTO
There are fresh peaches from the garden, so I pop them in boiling water for a few seconds to easily peel off their skins, slice them and put them in a bowl.
Then I take three eggs, separate them and put the yolks in a double boiler with 3Tbsp. sugar and whisk them until they're frothy. I add 3Tbsp. Amaretto and whisk the mixture while it's cooking until it thickens. I take the pot off the heat and as it cools stir it now and then.
When it is cool, I add it to the peaches and refrigerate the mixture until it's time for dessert.
I whip about a cup of cream, add a few Tbsp. of sugar and when the peaks are formed, gently fold in the peach mixture.
Serve it in tall glasses or in bowls, and it's dreamy.
PANNA COTTA al CAFFÉ (Coffee Flavored Cooked Cream)
Pour half the cream into a saucepan, add the sugar and espresso, and heat almost to boil. Remove from the heat and sprinkle gelatin on top. Stir until the gelatin dissolves and let cool to room temperature, stirring occasionally.
Using a hand blender, whip the remaining cream into soft peaks. Remove 6 TBSP of the whipped cream and place in a pastry bag fitted with a fluted tip and refrigerate. Using a spatula, gently fold the remaining soft whipped cream into the gelatin mixture.
Pour the cream mixture into 2 individual ring or round molds and refrigerate for about 3 hours.
To serve, immerse the base of each mold into boiling water for 5 seconds and invert onto serving plates. Using the pastry bag, pipe cream rosettes onto the molds, then decorate with coffee beans."
This simple desert can be flavored many ways, with chocolate, cinnamon, lemon or orange zest, or strained fruit such as strawberries, raspberries, or blackberries. Once unmolded, it can be kept in the refrigerator for up to 12 hours undecorated or for up to 6 hours decorated. You can even make a large quantity, pour into molds, and freeze them for up to 3 months. Let the cream come to room temperature before unmolding and serving.
RICOTTA and COFFEE DESSERT
Makes 6-8 servings
Pour the mixture into 6 individual dessert ramekins and place in the refrigerator over night.
It's also possible to freeze it, although the consistency is very different.
CAKE, CHOCOLATE POLENTA
Makes 12 servings.
Grease 9" springform pan. Set aside.
Combine water and cornmeal in 1-quart saucepan. Cook over medium heat, stirring occasionally, until mixture comes to a boil (3 to 4 minutes). Reduce heat to low. Cover; cook until mixture is thickened (5 to 7 minutes). Remove from heat; let stand 2 minutes.
Add butter, chocolate and vanilla; stir until melted. Cool completely.
Combine 1/4 cup sugar and egg yolks in small mixer bowl. Beat at medium speed until mixture is thick and lemon-colored (3 to 4 minutes). Stir in chocolate mixture.
Beat egg whites in large mixer bowl at high speed until soft peaks form (3 to 4 minutes). Continue beating, gradually adding 2 tablespoons sugar, until glossy and stiff peaks form (2 to 3 minutes). (DO NOT OVER BEAT). Gently stir in chocolate mixture.
Pour mixture into prepared springform pan. Bake for 40 to 45 minutes or until cake is set in center. Cool completely. Serve with whipped cream or chocolate shavings.
FICHI CON FORMAGGIO MARSCAPONE - FIGS WITH MARSCAPONE CHEESE
Arrange the figs on 4 plates, and continue the cuts almost all the way down to the base, so the figs open like so many flowers. Beat the mascarpone cheese with about 1/2 cup (50 g) powdered sugar and 8 tablespoons vinsanto . Divide the cheese among the figs, and enjoy!
In a blender or food processor, puree the watermelon. In a bowl combine the puree, the syrup and the lemon juice and chill the mixture, covered, for 1 to 2 hours, or until it is cold. The mixture may be made up to this point 1 day in advance and kept covered and chilled.
Stir the mixture , transfer it to 2 metal ice cube trays without the dividers or a shallow metal bowl, and freeze it, stirring it with a fork every 20 to 30 minutes, depending on the temperature of the freezer and crushing the large frozen clumps, for 2 to 3 hours, or until it is firm but not frozen hard.
Scrape the granita with a fork to lighten the texture and serve it in chilled bowls.
The origin of this concept dates back to at least the mid-eighteenth century when fruits were brandied in order to preserve them. This dessert is easy to make and can be served alone, with ice cream or your favorite cake.
PERSIMMON PUDDING, STEAMED
The mold must have a lid or be snugly covered with foil while steaming (a two-quart coffee can with a plastic lid also works). Be sure there is a rack under the mold in the pot or a Mason jar ring, to keep the mold off the bottom of the kettle. This allows the water to circulate freely while the pudding is steaming.
Grease the mold. Put the persimmon puree in a bowl and stir in the baking soda. Set aside while mixing the other ingredients. (The persimmon mixture will become quite stiff.)
Cream the butter and sugar. Add the eggs, lemon juice, and rum; beat well. Add the flour, cinnamon, and salt; stir until blended Add the persimmon mixture and beat until well-mixed. Stir in the nuts and raisins.
Spoon the batter into the mold, cover, and steam for 2 hours. Remove from the pot, and let rest for 5 minutes. While you're waiting, loosen the pudding from the sides of the mold. Turn onto a rack to cool, or cool just a little if serving soon.
The pudding is best when served slightly warm. Garnish with unsweetened whipped cream or your favorite hard sauce, or cherries marinated in brandy.
Note: This pudding freezes well and will keep in the freezer for several months. Always wrap and warm thoroughly before serving.
POUNDCAKE , LAVENDER-LEMON
Melt the butter with 1 tablespoon of the lavender in a heavy, small saucepan. Steep the mixture for ten minutes then strain. Discard the lavender. Set aside to cool.
Beat the eggs and one cup of the sugar in the bowl of a mixer until thick and pale yellow in color. This should take about five minutes.
Sift flour and salt together into a bowl. Using a whisk, fold the lemon zest and 1/3 of the flour mixture into the eggs until completely combined. Fold in the rest of the flour in two batches.
In a separate bowl, whisk one cup of the batter with the melted butter and the vanilla. Add this to the remaining batter. Fold to combine. Pour the mixture into the prepared pan.
Bake the cake for about 40 to 45 minutes or until a cake tester inserted into the middle comes out clean. If the top of the cake seems to be browning too rapidly before the center is set, cover with foil and continue baking.
Meanwhile, combine the remaining 1/2 cup of sugar, the lemon juice, 1/2 cup of water and the remaining three tablespoons of lavender in a saucepan. Bring the mixture to a simmer and cook only until the sugar dissolves, stirring the entire time.
Remove from heat and let cool until the cake is done. Strain and discard the lavender.
Transfer the cake to a wire rack to cool. Using a cake tester or skewer, poke holes over the entire cake. Brush the loaf with half of the syrup over the top of the cake. Invert the cake onto the rack, remove the pan and brush the syrup over the bottom and sides of the cake. Turn the cake back over and brush with the remaining syrup. Let cool completely.


Napa, CA – June 19, 2019 – Something’s cooking at Grove! Every Monday night from June through October, Grove at The CIA at Copia hosts a weekly Monday night pop-up featuring local culinary stars. Napa’s newest casual community dining spot welcomes chefs specializing in international cuisine to take over the outdoor kitchen and serve a menu of their design.
“The line-up of diverse chefs is a testament to The CIA at Copia’s continued efforts to celebrate culinary artistry from across the globe,” says Thomas Bensel, managing director of The Culinary Institute of America, California. “The weekly pop-ups complement the dynamic range of cooking classes, demonstrations, panels, exhibits and events, which all honor traditional cooking styles seen around the world.”
The rotating schedule of chefs and cuisines includes:
Balagan—Israeli Kitchen, 6:30–9p.m.
Balagan celebrates the Israeli kitchen through the shared experience of communal dining. Presented by Blossom Catering Company, which was founded by two alumni of The Culinary Institute of America, Itamar Abramovitch and Nate Smith, Balagan features a four-course, family-style Israeli menu inspired by European, Middle Eastern, and North African traditions while highlighting local ingredients.
The menu features Burekas, Ara’eas Pita, Lamb Shawarma, Shish Kebabs, and Middle Eastern Potpie. Discover the magical flavors of this multi-cultural cuisine. Reservations are recommended.
Blanchard’s Fried Chicken, 5–8 p.m.
Fried chicken is the name of the game when fried chicken connoisseur and Master Sommelier Chris Blanchard pops up at Grove! Savor his Southern-inspired menu featuring, you guessed it, fried chicken. Other delightful offerings include buttermilk biscuits and decadent sides such as macaroni and cheese, collard greens, and coleslaw that can be enjoyed al-fresco at Grove, or taken to go.
Contimo Provisions, 5– 8 p.m.
Contimo Provisions provides a delicious new experience each month. For June, they offered an aperitivo—Italy’s version of happy hour—of flat breads, burrata, and house-cured meats, followed by a main course of wood-fired chicken, pork, and vegetables, and a vibrant, seasonal salad.
Coming up in July, get ready for Burger Fest. They’ll be serving up all the diner classics, like patty melts and cheeseburgers, with their own twist. In August, Contimo takes on Taco Night.
Estampa 5– 8 p.m.
Every fourth Monday of the month, join The CIA at Copia Special Events Chef Rodrigo Vazquez for Estampa, a Spanish-inspired evening of tapas and ultra-quaffable drinks. All you have to do is eat and drink and Grove will keep track by stamping your tally card!
The June kick-off of the pop-ups has proven incredibly popular, with Balagan and Blanchard’s Fried Chicken selling out, and Contimo Provisions serving more than 225 guests. Guests are encouraged to arrive early to ensure they don’t miss out on this delicious dining experience.
To view the schedule of Grove’s Guest Chef Pop-Up Series online, please visit: www.ciaatcopia.com/grove/.Grove at The CIA at Copia is located at 500 1st Street, Napa, CA 94559.
About The CIA at Copia:
Hailed a “foodie wonderland” by The New York Times, The CIA at Copia is The Culinary Institute of America’s epicurean destination in downtown Napa, designed for the public to immerse in the past, present, and future of food. Located in the Oxbow District, it offers an array of enticing culinary experiences delivered by CIA chefs and experts. The CIA at Copia hosts hands-on cooking classes and demonstrations, lively public events and art exhibits, a signature garden-to-table restaurant, cult wine tastings from K. LAZ Wine Collection, an exclusive 3D interactive dining experience, a late-night outdoor venue with bocce, Napa’s own Contimo Provisions casual eatery, a culinary marketplace, and The Chuck Williams Culinary Arts Museum. The CIA at Copia is also a unique setting for weddings and private events.
For more information visit www.ciaatcopia.com and follow on Instagram (@CIAatCopia), Facebook (@CIAatCopia) and Twitter (@CIAatCopia).


In the realm of modern kitchen appliances, the built-in oven stands as a culinary marvel, seamlessly combining functionality, style, and efficiency. As more homeowners and culinary enthusiasts seek to elevate their cooking spaces, the built-in oven has become a sought-after addition. In this article, we will delve into the world of built-in ovens, exploring their features, benefits, and considerations that make them a standout choice for those looking to enhance their kitchen experience.
The Versatility of Built-In Ovens
Built-in ovens are designed to seamlessly integrate into kitchen cabinetry, providing a sleek and space-saving solution. Unlike freestanding ovens, which may take up valuable floor space, a built in oven is installed at eye level or below countertops, optimizing the kitchen layout and enhancing the overall aesthetics.
Built-in ovens are renowned for their aesthetic appeal. These appliances often feature a streamlined and modern design that blends effortlessly with contemporary kitchen styles. The flush installation creates a seamless look, contributing to a cohesive and visually pleasing kitchen environment.
Built-in ovens offer advanced cooking technology and precise temperature control, allowing users to achieve consistent and reliable results. Convection, steam, and combination cooking options are common features, providing versatility for a range of culinary creations.
Multiple Cooking Zones:
Many built-in ovens come equipped with multiple cooking zones or compartments, allowing users to simultaneously cook different dishes at varying temperatures. This versatility is particularly advantageous for those who enjoy hosting gatherings or preparing elaborate meals.
Key Features of Built-In Ovens
Convection technology is a staple in many built-in ovens. It involves the use of a fan to circulate hot air evenly throughout the oven cavity, ensuring uniform cooking and browning. This feature is especially beneficial for baking and roasting, producing dishes with a perfect balance of textures and flavors.
Smart Technology Integration:
Modern built-in ovens often feature smart technology integration, allowing users to control and monitor their ovens remotely. With smartphone apps or voice-activated assistants, users can preheat the oven, adjust cooking settings, and receive notifications, providing convenience and flexibility.
Many built-in ovens are equipped with self-cleaning functionality, simplifying the maintenance process. Self-cleaning ovens use high temperatures to burn off food residue, leaving behind ash that can be easily wiped away. This feature saves time and effort on manual cleaning.
Built-in ovens are designed with energy efficiency in mind. Improved insulation, precise temperature control, and advanced cooking technologies contribute to reduced energy consumption, making them an eco-friendly choice for conscientious homeowners.
Considerations When Choosing a Built-In Oven
Size and Capacity:
Consider the size and capacity of the built-in oven based on your cooking needs and kitchen space. Double ovens provide extra cooking capacity and flexibility, while compact models are suitable for smaller kitchens.
Evaluate the cooking functions offered by the built-in oven. Whether you prioritize convection cooking, steam functionality, or a combination of features, choose an oven that aligns with your cooking preferences and the diversity of dishes you enjoy preparing.
Built-in ovens require professional installation, and compatibility with your kitchen’s existing layout is crucial. Ensure that you have the necessary electrical or gas connections and adequate space for the chosen oven model.
Research the reputation of the oven’s brand, considering factors such as reliability, durability, and customer support. Reviews from other users can provide valuable insights into the performance and longevity of the appliance.
Exploring Built-In Oven Brands
Bosch is synonymous with innovation and quality in the world of kitchen appliances. Their built-in ovens often feature advanced cooking technologies, sleek designs, and intuitive controls. Bosch ovens are known for their reliability and performance.
KitchenAid, a brand recognized for its dedication to culinary excellence, offers built-in ovens that combine style with functionality. Their ovens feature Even-Heat™ True Convection for consistent baking and roasting results.
Miele is renowned for its precision engineering and high-end appliances. Miele built-in ovens often include advanced cooking functions, user-friendly controls, and durable construction, catering to those who demand the utmost in kitchen performance.
Conclusion: Elevating Culinary Experiences with Built-In Ovens
The built-in oven has evolved beyond being a mere kitchen appliance; it is now a cornerstone of culinary innovation and efficiency. With a focus on space optimization, aesthetic appeal, and advanced cooking features, built-in ovens have become an integral part of modern kitchens. Whether you are a passionate home cook or someone who appreciates the convenience of smart technology, the built-in oven offers a world of possibilities to elevate your culinary experiences and transform your kitchen into a hub of gastronomic delight.


The usual 32-ounce package (2 Pounds) of powdered sugar has about 7.5 cups.
Powdered sugar, known as confectioners or icing sugar, is central in baking and confectionery.
When it comes to precision in cooking and baking, understanding how to measure powdered sugar is fundamental.
If you’re curious about how many cups makeup 2 lbs. of powdered sugar, let’s look into this to ensure you’re equipped with accurate information.
Measuring Powdered Sugar
Before we get to the conversion, it’s important to note that the density of powdered sugar can vary somewhat due to factors like humidity and compaction. However, a generally accepted conversion factor provides a reliable estimate.
One lb. of Powdered Sugar is roughly equal to 3.75 cups.
With this conversion factor, we can calculate how many cups are present in 2 lbs. of powdered sugar:
2 lbs. x 3.75 cups/lb. = 7.5 cups
So, approximately 7.5 cups of powdered sugar are found in 2 lbs. It’s worth remembering that this is an approximation, as the actual number of cups can vary slightly depending on factors such as how finely the sugar is sifted and its level of compaction.
Tips for Precise Measurement
To ensure that you’re measuring powdered sugar accurately, here are some tips:
Sift the Sugar
Before measuring, sift the powdered sugar to eliminate lumps and ensure uniform consistency. This makes it easier to measure precisely.
Use Dry Measuring Cups
Always use dry measuring cups, not liquid, when measuring dry ingredients like powdered sugar. Dry cups have flat tops, allowing you to level any excess sugar neatly.
Level the Sugar
After filling your dry measuring cup with powdered sugar, use a flat-edged utensil (like the back of a knife or a spatula) to level any excess sugar. This helps achieve an accurate measurement.
Consider Recipe Specifications
Some recipes might specify measurements in ounces or grams instead of cups. In such cases, a kitchen scale can be invaluable for precise measurements.
Remember that the sweetness level can vary among different brands of powdered sugar. Taste your mixture as you add powdered sugar to reach your desired level of sweetness.
How Many Cups In 2 LBS Of Powdered Sugar? The usual 32-ounce package (2 Pounds) of powdered sugar has about 7.5 cups. With this knowledge, you can confidently tackle your baking and cooking, knowing you have a reliable estimate for how many lbs. 2 lbs. of powdered sugar translates to. Accurate measurement is critical to achieving your creations’ perfect flavour and consistency!
How Many Cups of Powdered Sugar are in 2 lbs.?
Approximately 7.5 cups of powdered sugar make up 2 lbs.
Is the Conversion from Pounds to Cups for Powdered Sugar Always Consistent?
The conversion from pounds to cups for powdered sugar is a general estimate, as factors like compaction can cause slight variations in density.
However, 1 lb. of powdered sugar is typically about 3.75 cups.
Can I Use a Kitchen Scale for A More Precise Measurement of Powdered Sugar?
Yes, you can use a kitchen scale to measure powdered sugar in ounces or grams, which can be more accurate if your recipe specifies these units instead of cups.
Why is Accurate Measurement of Powdered Sugar Important?
Precise measurement of powdered sugar is crucial in baking and confectionery to ensure your recipes’ intended flavour, texture, and consistency.
Should I Sift Powdered Sugar Before Measuring It?
It’s an excellent practice to sift powdered sugar before measuring.
This helps remove lumps and ensures a consistent texture, making it easier to measure accurately.
Do Different Brands of Powdered Sugar Have Varying Levels of Sweetness?
Yes, the sweetness level can slightly differ among different brands of powdered sugar.
Taste-testing your mixture as you add powdered sugar is advisable to achieve your desired level of sweetness.