Nourish by Spinneys: January/February 2025 by spinneysuae

Bone broth, cottage cheese, Blue Zone recipes, super salads, magnesium-packed dishes and more

Rubicon’s 100% Organic Coconut Water – Finally real coconut water. We’ve taken great care to pick the world’s finest coconuts. Our farmers grow them with love in the best habitat that nature can provide, to bring you the ultimate source of natural hydration. Good for your body and great for your spirit. Every sip of our organic coconut water guarantees purity, quality and flavour.

Making Life More Exotic

WTHIS MAGAZINE IS PRODUCED BY

elcome to the latest edition of Nourish, where we’re diving into the transformative power of real food – the kind that truly nourishes and energises. In this issue, we’re celebrating wholesome, natural ingredients that not only taste amazing but also fuel our bodies in the most balanced, sustainable way.

In our Eat Real section, we’ve packed in exciting recipes, including a comprehensive guide to bone broth, showing you how to make it from beef, chicken and fish bones.

Bone broth is an age-old superfood that’s as versatile as it is nutrient-dense, and we’re sharing all the tips for creating the perfect batch. If you’re a fan of slow cooking, don’t miss our Cottage Core feature inspired by TikTok sensation Ballerina Farm’s cooking style, where rustic, slow-cooked meals showcasing cottage cheese as the main ingredient take centre stage.

We’re also diving deep into the diets of the world’s healthiest populations in an extensive feature on the Blue Zones – Ikaria, Okinawa and Sardinia – where people live longer and thrive due to their traditional, plant-focused diets. Alongside these time-tested meals, we’re exploring super salads, proteins such as seitan, tofu and tempeh, and refreshing, meal-worthy smoothies.

CEO SUNIL KUMAR

GENERAL MANAGER OF COMMERCIAL TOM HARVEY

GENERAL MANAGER OF MARKETING WARWICK GIRD

CREATIVE AND CONTENT DIRECTOR TIFFANY ESLICK tiffany.e@ﬁnefarefood.com

DEPUTY CONTENT EDITOR KAREN D’SOUZA

DESIGNERS

COLEEN ESTOQUE, EMILY EVANS & FRANCIS GACER

DIGITAL MARKETING MANAGER ANKIET GULABANI

Our Live Well section is filled with must-read health features, including a guide to different types of magnesium and how to choose the right one for your body. We’ve also shared insights into wellness retreats, with a journey to Bali’s renowned COMO Shambhala Estate and an exploration of Ayurvedic healing in India at Dharana at Shillim. Plus, we look at the benefits of stretching and Somatic yoga for a more mindful body.

And don’t miss our look at Dubai’s local vegan and vegetarian supper clubs, where home chefs are cooking up incredible meals for the community. We’re also previewing the top food and lifestyle trends for 2025 – get ready for an exciting year ahead. May this be your healthiest one yet!

Until next time

Nourish by

brings you engaging conversations, fresh ideas and hopefully the inspiration to help you eat and live well. Available on Spotify, Apple Podcasts and Anghami. by

DIGITAL CONTENT MANAGER LYNN SOUBRA

SOCIAL MEDIA MANAGER RASHA EL SALEH

CONTENT ASSISTANT DIANNA ACIBAR

CONTRIBUTORS

KATELYN ALLEGRA, EMILY BAXTER-PRIEST, MICHELLE CLEMENTS, DEVINA DIVECHA, JORDAN FARRELL, HELEN FARMER, AASIYA JAGADEESH, STEPHEN PHELAN, LINDSAY TRIVERS & CASSANDRA UPTON

ON BEHALF OF SPINNEYS

Spinneys Dubai LLC and the publishers regret that they cannot accept liability for error or omissions contained in this publication, howsoever caused. Readers are advised to seek specialist advice before acting on information contained in this publication, which is provided for general use and may not be appropriate for the readers’ particular circumstances. No part of this publication or any part of the contents thereof may be reproduced, stored in a retrieval system or transmitted in any form without written permission.

PUBLISHED

DUBAI LLC BY

Spinneys

Regulars

THE CUT

08 TOP 10 TRENDS FOR 2025

We outline the innovations, ingredients, flavours and mindset changes set to dominate the culinary scene

11 WORD OF MOUTH

New products, the latest trends, events and foodie news

13 7 OF A KIND

A roundup of healthy fats to incorporate into your daily meals

15 DRINKS

17 RESTAURANT ROUND-UP

Make your way to the newly opened J1 Beach where 13 concepts are set to delight sun-seekers. Here we highlight three

18 GLOBAL FLAVOURS, LOCAL TABLES

Changing perceptions of vegan and vegetarian food in the UAE through innovative supper club experiences

22 USE IT UP

Use mushrooms, lemons, nuts and seeds to make a savoury seasoning, energy balls and nourishing granola

24 READ, WATCH, LISTEN Cookbook, podcast and streaming recommendations

IN

SEASON

25 Our seasonal highlights include aubergines, Crunchita lettuce, courgettes, celery, citrus and stonefruit

MEET THE PRODUCERS

34 PREPARATION IS EVERYTHING

Spinneys’ prepared vegetable kits have rich origin stories, with our partners working alongside passionate growers deep in South Africa’s Bushveld region

38 FARM TO FLAVOUR

Our Spinneysfood range of Cheddar is produced by Glenstal Foods, a business that prides itself on crafting the finest cheese and butter from grass-fed cows producing quality Irish summer milk

40 PINNACLE OF SUCCESS

A further look at the purity of Irish milk

ON THE CLOCK

43 Whip up heart-healthy meals in under 30 minutes with ingredients available in store

Recipe features

REAL FOOD

52 CULTURED APPROACH

Made with British cow milk and no added sugar, Biotiful Kefir is a fermented food that’s excellent for supporting your gut health

56 BROTH LAB

Bone broth offers a wealth of nutrients, minerals and collagen. Whether sipped on its own or used as a flavourful base for soups and stews, it will be a healing addition to your diet

64 COTTAGE CORE

Cottage cheese is almost an unsung hero of healthy cooking. This creamy, calcium-rich ingredient is packed with protein and low in fat, making it a true multi-tasker that works across a variety of dishes

70 ZONING IN

From the Pacific Ocean, to the Caribbean, to the Aegean Sea, there are islands where the locals seem to live much longer than the rest of the world. Science now calls them Blue Zones, and research into these enclaves has only expanded our understanding of diet and lifestyle

80 SHARP SHOOTER

Apple cider vinegar (ACV) is more than just a pantry staple; it’s a health-boosting powerhouse known for its potential benefits, including aiding digestion and promoting a balanced gut. Use it in home-made gummies, drinks and more

84 PLANT POWER

Tempeh, tofu and seitan are not only high in protein, but also contain essential nutrients for a balanced diet. Whether you’re a plant-based eater or simply looking for more variety, you’ll find it with these recipes

90 SUPER SALADS

Colourful, fresh and full of flavour and texture, these sharing salads make excellent sides, or even nutrient-dense meals when eaten on their own

98 PRO PROTEIN

It’s the essential building block of life that our bones, muscles, cartilage and skin need every day. These recipes offer easy ways to add plant-based protein into your diet

104 SMOOTH OPERATORS

Increase your nutrient and fibre intake by whipping up smoothies

LITTLE COOKS

107 Babies and toddlers will love these recipes that are bursting with nutrition and flavour

Live well

114 MAKE IT A LIFESTYLE

Trends emphasise diets such as low histamine, circadian eating and DASH, which focus on holistic health and well-being

116 THE ELEMENT OF SURPRISE

Magnesium is having a moment as a vital nutritional supplement, driven by wildly enthusiastic claims on social media. But what is it, why do we need it, and how should we ensure a healthy supply?

122 SWEET HARMONY

Celebrated chef Will Goldfarb talks about how his passion for dessert has resulted in creating a universe that focuses on flavours, sustainability and healing within the lush environs of Bali

124 THE PATH

Tiffany Eslick kickstarts her road to rejuvenation at COMO Shambhala Estate, where ancient traditions meet modern wellness

130 HEALING IN THE LAP OF NATURE

A combination of ancient Ayurveda and nature’s healing powers come together at Dharana at Shillim to nourish and restore all who step into its embrace

134 AT A STRETCH

The next time you stretch after a long day in the office or when you wake up in the morning, ask yourself why it feels so good and why you don’t do it more often. Karen D’Souza digs deeper to find out what all the fuss is about

136 LIFE IN SLOW MOTION

Somatic yoga has proven to be 2024’s fast-growing, slow-burn fitness movement, inspiring a whole new breed of emotionally intuitive fitness fanatics

137 STEPS TO HAPPINESS

Helen Farmer has interviewed thousands of mental health professionals in her career – here are her top takeaways to help you live your happiest life in 2025

PAGE 95

CRUNCHITA LETTUCE WITH STRAWBERRY SALSA, CAJUN CHICKEN AND GREEN GODDESS FETA DRESSING

The cut

Food, restaurant and product news that we think is worthy of being on the list

Gigi Rigolatto offers an exquisite restaurant, four private cabanas, a retro-chic pool, beach club, Bellini bar and concept store

Top trends 2025

A look at the latest happenings from the food world

THE REAL DEAL

Make a return to culinary authenticity in 2025… but let’s be clear, ‘real food’ isn’t a trend, it’s a lifestyle. Consumers are increasingly drawn to minimally processed ingredients, such as heirloom vegetables, artisan dairy or whole grains – and it’s going to take on a whole new focus this year. Driving this movement to its crescendo is a number of factors: heightened health awareness, environmental consciousness, rediscovery of cultural traditions and the search for transparency. Sourdough is part of this movement; post-pandemic, the ingredient has evolved beyond bread and is now featuring in pizza crusts, crackers and even brownies. Eggs – also a great form of protein – continue to shine beyond breakfast dishes. Expect global twists with chilli butters, miso, truffle creams and fermented toppings. Other ingredients that will find their voice in 2025 in distinctive ways include the potato, oily fish and real butter.

TASTY ALGORITHMS

Like in most industries, artificial intelligence (AI) is revolutionising the food landscape. It’s already begun, with the likes of AI-designed restaurants like Manhattan’s sushi restaurant Sendo and fully autonomous eateries such as CaliExpress where Flippy the robot crafts custom burgers. AI’s capabilities can be seen with tools like Nasoya’s Tofie chatbot and Caper Carts transforming customer interaction and convenience. Brands are using AI to streamline product innovation, develop new flavours and automate production processes.

3 2

Let it be known that 2025 will be a taste explosion, with flavours that will deliver intense sensory experiences. Sour and tangy profiles are at the forefront, with black lime (loomi) stealing the spotlight as a smoky option in marinades, stews and condiments. Yemeni hawaij spice, known to be warm and aromatic, is gaining traction in both sweet and savoury dishes –from lattes to slow-cooked meats. Tropical flavours such as mango, passion fruit and pineapple continue to stay on top this year.

BIG & BOLD

4 EASTWARD BOUND

We’re going to see a deeper exploration of East and Southeast Asian cuisines in 2025 that goes beyond the oncegeneralised ‘Asian’ or ‘Chinese’ food. Now, people are curious about specific regions like Hong Kong and Xinjiang. Filipino cuisine is a standout in this trend, especially in the Middle East. It’s increasingly being celebrated for its vibrant stews, like its savoury peanut stew kare-kare, and staples such as adobo and kinilaw (seafood cured in vinegar and fruit juices).

Japanese cuisine has also transitioned from niche curiosity to mainstream favourite. Dishes like sushi, ramen and gyoza are being used in fusion dishes, where ingredients such as miso, matcha and yuzu are finding their way into unexpected pairings: think snail gyoza and tsukune hot dogs. It’s also seen in Japanese-Peruvian Nikkei and Japanese-Italian Itameshi cuisines, where Japan’s culinary elements blend with others.

The K-wave continues to entice people – from music, culture and food. Korean desserts like bingsu and yakgwa, alongside patisserie blends such as hallabong éclairs are in the spotlight. Similarly, the regional offerings of Thai cuisine are being appreciated, from Northern Thai khao soi to Southern hat yai chicken.

EVOLUTION OF EASY

Convenience remains a driving force in 2025, but the concept has evolved where health, flavour and sustainability are not being sacrificed to meet the demands of fast-paced lifestyles. You’re going to find gourmet heat-and-eat meals, freeze-dried ingredients and ‘just add water’ meal kits that meet all needs. Pantry staples, including ambient foods, are getting a makeover with global flavours and minimal prep. New tech from drone delivery to AI-enabled kitchen devices are also going to result in consumers’ saving time.

ECO-WARRIORS

While being sustainable and ethical isn’t new, this movement will gain further heights in the new year, focusing on waste reduction and sustainability across the supply chain. For full transparency and increasing shelf life, smart sensors tracking real-time freshness and smart labels are among many innovations you’ll see this year. Packaging waste is definitely under scrutiny, with brands turning to compostable materials and bio-fibre solutions. Food upcycling is evolving too, where waste streams are being transformed into proteins, for example, while carbon labelling is setting new transparency benchmarks, allowing consumers to make eco-conscious choices.

Snack attack

Grocery store snack aisles are undergoing a revolution. Asian streetfood snacks are set to dominate, with options like Korean hotteok, Japanese onigiri and Chinese jianbing offering convenience. Consumer interest in these snacks has surged, which points to a growing appetite for authentic and adventurous flavours. Fusion snacks, such as mango sticky rice chips and chilli crunch oil edamame mixes, are blending nostalgic and cultural elements to cater to the demand for convenience, especially among busy professionals. Plus, snacking is no longer confined to traditional ideas; mini meals and frozen products, like air-fryer-ready snacks, are going to be seen more in 2025.

DESSERTS TO GO XXL

The next year is set to go the Willy Wonka way. Sweet treats are going bigger, bolder and more inventive. Move over croissant; doughnuts and enriched buns are stepping into the spotlight, while cakes are going to be even more playful, like bento cakes and sliceable éclair cakes. Cookies are set to tickle all tastebuds by being offered oversized and gooey, or even with ‘swicy’ flavours like Gochujang or Tajín. Retro-inspired desserts are also back with the likes of yuzu Eton mess and miso sticky toffee pudding.

SUPER-SIZED SAVOURY

Indulgence is in with savoury treats going unapologetically over-the-top (OTT). Oversized, overfilled and extravagantly topped creations are where it’s at. Think triple-stacked burgers, fondue-filled pizzas and gourmet sandwiches with artisanal breads and premium fillings. Hot dogs are stepping into the limelight with this trend, with global-inspired toppings like birria consommé, Jamaican jerk and Thai som tum. Meanwhile, the bakery aisle is going to be your go-to for all-day indulgence, featuring items like savoury croissants and spiced bagels topped with decadent cheeses and hot honey drizzles.

P R O T E I N P O W E R S U P

While protein was already a big trend for 2024, looking ahead, protein innovation takes even more of a centre stage as consumers are looking for whole food sources – cottage cheese is having its moment, for example. Organ meats are going to be highly popular as nutrient-dense foods, while advancements in plant-based and fermentation technologies mean new alternatives for consumers.

Word of mouth

New products, the latest trends, events and foodie news

Tasting flavours of Dubai

It’s the perfect time to be a foodie in Dubai; 16 of the city’s best restaurants will descend on the Media City Amphitheatre from 14-16 February 2025 for Taste of Dubai 2025. Some eateries confirmed for the event include Akmal Anuar’s Osteria Funkcoolio and his new concept Harummanis, Miss Lily’s and Indya by Vineet. There’s also plenty of chances to meet and learn from international guest chefs such as Marco Pierre White, Eric Lanlard, Dani García and more.

50 BEST MENA RESTAURANTS SET FOR JANUARY REVEAL

Love them or hate them, there are a number of rankings showcasing the best restaurants in the city and the region. One of them – Middle East and North Africa’s 50 Best Restaurants – is set to reveal its 2025 list on 28 January at an event in Abu Dhabi. The in-person event will also host: #50BestTalks a thought-leadership forum; Flavours of 50 Best, an evening event featuring dishes from some of the world’s leading chefs; a series of ‘50 Best Signature Sessions’, which are collaborative dining events uniting global chefs with regional talent. Anyone can book seats to the Signature Sessions so keep an eye on the official website for further details.

BOOKS, BOOKS, BOOKS

Mark your calendars for the Emirates Airline Festival of Literature, which is taking place at the InterContinental Hotel Festival City, Dubai from 29 January to 3 February, and there are plenty of talks, workshops, dinners and poetry sessions to enjoy. While there are many to pick from, don’t miss taking your kids along to the session where authors of children’s cookbook From Plant to Plate, Darryl Gadzekpo and Ella Phillips, show you how to grow your own ingredients – garden or not! – and create tasty meals.

MEETS FOOD Design

Culture vultures might know about Sikka Art and Design Festival, which showcases and supports art created by Emirati, UAE and GCC-based artists, but what’s doubly exciting is that its 2025 edition will also focus on the culinary arts through various facets of the festival. Set to be held from 31 January to 9 February, the event will transform Al Shindagha Historic Neighbourhood to highlight a variety of visual arts, painting, sculpture, photography, design and much more. The festival is also set to feature interactive workshops, musical and cinematic performances, and various talks and panel discussions.

DISCOVER BEAUTIFUL BOTANICAL TEA Infused with impact

PROUD WINNERS OF

Introducing our Beyond the Leaf range in collaboration with the Royal Botanic Gardens, Kew. Since our collaboration started, we have contributed over £190,000 back to Kew to support their research into bio-diversity and climate change.

CULTURE CURE

Rich and thick with a deep, creamy flavour, our Spinneysfood Full Fat Greek Yoghurt is made from the milk of cows that graze on unspoilt Macedonian pastures. It is an excellent source of protein, calcium and gut-boosting probiotics.

GREEN GODDESS

The wonder kid of the veggie world, avocado contains high amounts of heart-friendly fats that don’t increase cholesterol. It also contains plenty of fibre and minerals such as potassium.

7 of a kind

A roundup of healthy fats to incorporate into your daily meals

TROPICAL CHOICE

Earth’s Finest Organic Virgin Coconut Oil is crafted without bleach and chemicals and retains its natural aroma. It contains an array of vitamins, minerals and essential fatty acids, and is naturally 100 per cent cholesterol-free.

TASTE THE SUNSHINE

Made from cold-pressed olives in Italy, our Spinneysfood Organic Mediterranean Extra Virgin Olive Oil is a rich source of mono-unsaturated fatty acids. Extra virgin olive oil is also packed with antioxidants and studies have shown it has anti-inflammatory properties.

GHEE WHIZZ

NUTTY BUDDY

TABLE STAPLE

Milk from select British dairy farms is used to make Spinneysfood Organic Unsalted Butter. The grass-fed cows are raised in lush organic pastures, as a result the butter is high in Omega-3 fatty acids and beta-carotene.

Pip & Nut Smooth Almond Butter is crafted from only four select varieties of almond and a sprinkle of sea salt to ensure a silky smooth nut butter that’s naturally packed with mono-unsaturated fat, protein and vitamin E.

A staple ingredient in most Indian households, Amul Ghee is made from cow’s milk and is loaded with healthy fats, antioxidants and vitamins. Cooking with ghee may help our bodies absorb more nutrients.

Superfood meets Sorbet

DRINK UP

Choose a nutrient-rich smoothie to begin the new year

Tips from The Tasting Class 3 to

Navigating the wealth of advice on healthy eating and making the right food and drink choices can be overwhelming. However, there are some accepted universal truths: raw foods are beneficial, greens are good, variety is key and sugar should be kept to a minimum. But how can we apply this to smoothies, which are packed with nutrients but also contain a lot of sugar?

Imagine a smoothie that's naturally low in sugar but still bursting with flavour? That’s precisely what we’ve done with this delightful green gazpacho smoothie. We have turned this classic Spanish cold soup on its head and given it a smoothie makeover. Our version has fresh organic vegetables with many health benefits. Cucumbers are hydrating and packed with vitamins K and C. They also contain antioxidants and silica, which support skin and connective tissue health. Garlic is renowned for its anti-inflammatory, antibacterial and immune-boosting properties. Nutrient-dense spinach is rich in vitamins A, C and K, as well as iron and folate and supports eye health. Vinegar aids digestion, helps regulate blood sugar levels and is believed to assist in weight management. Extra virgin olive oil is celebrated for its heart-healthy mono-unsaturated fats and anti-inflammatory properties. Salt not only enhances the flavour of gazpacho but also provides essential minerals like magnesium, potassium and calcium.

GREEN GAZPACHO SMOOTHIE

Prep time: 3 minutes

Serves: 2

500g Spinneysfood Organic Cucumbers

1 garlic clove

50g Spinneysfood Organic Baby Spinach

2 tbsp Spinneysfood Organic White Grape Vinegar

2 tbsp Spinneysfood Organic Mediterranean Extra Virgin Olive Oil

2 tbsp Spinneysfood Natural Sea Salt Flakes

1 Refrigerate all ingredients for 30 minutes at least to ensure the drink is cold. 2 Place all the ingredients in a blender. Blitz until a smooth and creamy texture is achieved. 3 Serve immediately.

TOP TIP!

This is a versatile recipe that lets you experiment with varying ingredients and flavours. Try making it with dill, basil and spirulina, which offer different health benefits.

try

INNOCENT SUPER SMOOTHIE –INVIGORATE

Boost your body with kiwi, cucumber, apple, matcha, flax seeds and six different vitamins. innocentdrinks.co.uk

SPINNEYSFOOD CARROT, PINEAPPLE, GINGER, CAYENNE

The ginger and cayenne adds a delightful spicy kick to this refreshing and healthy juice. spinneys.com

FIT FRESH ANTIOXIDANT JUICE

Feel refreshed with raw beetroots, blueberries, red apples, oranges, pomegranates, lemon and ginger. ﬁtfreshuae.com

Green gazpacho smoothie

VEGAN

Beach vibes

Make your way to the newly opened J1 Beach where 13 concepts are set to delight sun-seekers. Here we highlight three

1Following the success of its outposts in Paris and Saint-Tropez, the much-loved Italian restaurant-meets-beach house Gigi Rigolatto has landed in Dubai, offering a retreat that embodies its ethos of ‘La Vita Alla Grande’ – the idea of living life to the full. Set at one end of J1 Beach, this highly Instagrammable spot (the work of FrancoMexican architect Hugo Toro) seamlessly blends Italian sophistication with sun-soaked bliss. It offers an exquisite restaurant, four private cabanas, a retro-chic pool, beach club, Bellini bar and concept store. We spent the day on the beach, flopping between plush sun loungers under pretty parasols to the aquamarine sea. A small, but sufficient menu here has what you need to satisfy cravings. Highlights include the burrata pizza made with fermented dough, Parmigiano Reggiano, stracciatella and confit tomato, alongside crispy Patagonian calamari and a fresh seasonal tomato salad. The sea bream carpaccio is a true standout, with its zesty lemon notes. For those craving more, the main restaurant offers all manner of pleasurable fare.

Tulum concept Gitano has made its way to Dubai and its neon pink sign welcomes guests down a tree-lined pathway into a restaurant space that then opens out to the beach through a boardwalk. A sparkling disco ball hangs above the black-and-white tiles that run through the restaurant, with tropical plants and wood adding to the atmosphere. The outdoor space not only has access to the beach but includes a beautiful pool surrounded

by loungers with pink, fluffy towels waiting for sun-seekers. Popping over to Gitano for lunch followed by some pool and beach time is a great idea, and the food in the restaurant does not disappoint. The guacamole is fresh and zesty, with an addition of lime and chilli making it a delight to dive into. We absolutely wiped up the chorizo con queso fundido, with the veal, queso and habanero coming together as a moreish whole. A fabulous surprise was the branzino in banana leaf: the inclusion of fresh kiwi fruit cubes atop the delicate sea bass pairs really well. Desserts are equally worth the wait: the lemon tart is creamy without being too tart (it’s almost a cheesecake), while the dulce lava explodes into a rich white chocolate centre for a fantastic finish.

Hailing from the south of France where it has reigned since 1969, African Queen has landed on J1 Beach and offers a sophisticated French Riviera experience with African-inspired flair. The décor stands out with animal prints, lush greens and earthy tones. The menu is a diner’s dream, with signature dishes highlighted for easy ordering – each dish offers a stunning mixture of textures carried out with finesse. The pissaladière – with caramelised onions, marinated anchovies and black olives –is moreish beyond belief. The onions almost lend a soft, creamy experience to every bite paired with the crispy base. Everyone who visits African Queen absolutely must order the tomato tatin; it’s quite the star with the parmesan crisp adding a welcome bite to the smooth and flavourful confit tomatoes. The lemon veal scallopini is

soaked in a surprising zesty sauce that pairs perfectly with the fluffy rice as well as the freshly baked bread; you’ll be mopping up the sauce until you’re ready to burst. Desserts are a whole affair in themselves, with a fabulous presentation of the dessert menu – feast with your eyes on the platter before selecting your preferred dessert. Whether you pick the pineapple crème brûlée elegantly served in the fruit, or the African gold bar with an outer hard chocolate shell encasing a mousse with chocolate, banana and passion fruit, you will leave satisfied. Beyond the restaurant, African Queen also offers a chic beach club experience. By day, peach loungers and a long pool overlook the beach to create a relaxed vibe, while dinner transforms the space into a dining venue.

CLOCKWISE, FROM TOP LEFT: African Queen offers the ultimate French Riviera experience, from its beach club to the restaurant; Gigi Rigolatto serves up a variety of Italian dishes; the pool at Gigi Rigolatto; Gitano’s menu is a celebration of Mexico.

Global flavours, local tables

Changing perceptions of vegan and vegetarian food in the UAE through plant-forward dining are three home chefs who put creativity, community and culinary flair together for innovative supper club experiences

Dulce de Mirchi (@dulcedemirchi)

For Priyal Mehta, the founder of plant-based supper club Dulce de Mirchi, food has always been important to her. Growing up in a Jain Gujarati household in Asian countries including Thailand, she was surrounded by flavourful vegetarian dishes created by her mother. This, paired with her experiences in New York, shaped her dreams to cook vegan food and share it with people.

“When I started my pop-ups, I didn’t even know it was called a supper club,” she says. “It was going to be my platform to show my creativity. My idea was literally to break the misconception people have that vegan and vegetarian food is boring, because for me, it’s the total opposite and there is so much you can do with vegetables.”

Now, after four years, Dulce de Mirchi is going strong with Priyal’s menus inspired by her travels, heritage and, of course, produce. Her recent Thai-inspired supper club was a look at how a cuisine that is primarily considered to be meatand seafood-heavy can still shine through plant ingredients. Priyal says, “There is so much in Thai food that you can do vegetarian, so this menu really celebrates beautiful Thai produce and what you can do with that.” From a guacamole starter with Thai spices and lemongrass and kaffir lime leaves, to a sweetcorn red curry fritter bao (with the bao made without milk), and a pandan waffle with caramelised palm sugar miso gelato… there’s plenty to explore on her table. “My intention when I’m making something is to never make it taste like meat. It’s more about celebrating the beauty of the ingredient itself,” she explains.

The magic of attending her dinners extends beyond the plates. With like-minded diners united

by their love for food as well as an openness to new experiences coming together at her table, guests have often formed connections – Priyal adds that some groups even created WhatsApp groups to stay in touch long after the meal is over.

Priyal is now exploring new horizons. One of her dreams is to publish a series of cookbooks to document her collection of recipes, and has also recently enjoyed teaching children’s cooking workshops. While a restaurant might be on the cards one day, she is still fully committed to her supper clubs. “The supper clubs are the closest to my heart and I hope I can always continue to do them. It’s the perfect playground to experiment with new ingredients and different dishes,” she says.

SEBZE by Su (@sebzebysu)

You wouldn’t necessarily realise it, but Surabhi Sehgal only launched her supper club, SEBZE (meaning ‘vegetables’), in November 2024.

Through her food, guests are treated to a celebration of produce and, quite frankly, culinary artistry, while her husband Girish is the perfect host, creating an intimate yet vibrant space for diners to start chatting with each other as if they’ve known each other for years, rather than minutes.

“I just love vegetables,” says Surabhi. “I grew up in Dehradun, India, where we had a vegetable patch at home,” Surabhi recalls. “Everyone loved vegetables; that’s how I grew up. I find it alarming when people don’t like vegetables, I don’t understand it.” Surabhi’s passion for food has always been deeply personal. “My mom’s an artist, my dad’s a poet, so food has always been my way of showcasing my art,” she explains. “I’m a mum and I have two boys; all through their life I’ve tried to hide veggies [in their food]. Now my son is in college and he has more spices than me in his spice drawer!”

This connection to food runs through SEBZE’s every detail. From the pomegranate and tamarind

THIS SPREAD, CLOCKWISE FROM FAR LEFT: Wonton tom yum hed noodle bowl created by Priyal Mehta; Priyal Mehta is the founder of Dulce de Mirchi; SEBZE’s kunafa kebab with labneh, which includes a vegan, savoury tuile; Priyansh Parekh is the founder of Prunch; Dulce de Mirchi’s caramelised palm sugar miso gelato with crispy pandan waffles; Surabhi Sehgal credits her grandmother as the inspiration for this sweetcorn shorba; games break the ice at Surabhi’s supper club.

martini served on arrival to the pumpkin roti, which she credits to her grandmother, the menu tells a story. One standout dish, sweetcorn shorba, is a direct tribute to her grandmother, who used to roast corn and turn it into a warming soup. “This dish is like a hug from my grandmother,” she says, when serving the soup. Playful touches are found throughout the menu, such as the palate cleanser of shikanji popsicles –green apple, mint, pomegranate and rock salt.

Part of the supper club’s ethos is focused on showcasing how satiating plant-forward food can be: guests are often surprised by how full they feel after a meal at chef Su’s – as she’s also known at home. Surabhi recounts when two guests who, expecting nothing but light dishes and raw vegetables, planned to dine elsewhere afterward. “They said they didn’t miss eating meat at all,” she recalls.

As SEBZE grows, so has Surabhi’s creativity. The debut menu, RASA, featured eight courses which focused on Indian flavours front and centre, while her second menu, TAAZI (meaning ‘fresh’), pares it down to five courses with a focus on seasonal Mediterranean flavours. “I’m excited to showcase new menus, and it’s pushing me [as a chef] as well,” she says. “I keep creating new recipes, which I had never thought I would, but with supper clubs you need to create something original that’s not out there already.” Owning her own restaurant is a long-term dream for Surabhi, and given how she’s started, it’s clear the best is yet to come.

Prunch (@prunchme)

Priyansh Parekh went from posting about what he was eating during the pandemic, he says with a touch of humour, to hosting theatrical and immersive supper clubs in Dubai – and across the world. “Where I’m at now is marrying the Indian identity that I have and being born in the UAE, with all the cultures that I’ve grown up around and lived in. It’s about going on that journey of self-discovery through food,” Priyansh says.

At the core of Priyansh’s work is the joy of experimentation and the fear of ennui. “I’ve never repeated a menu, which is perhaps not a great business move,” he admits. “I want to enjoy the creativity of food and keep changing it up. Otherwise I feel like it would be the monotony of working in the restaurant, and I didn’t want that feeling of making the same thing again and again and getting comfortable. I want to be freaking out in the kitchen.”

At a supper club hosted in collaboration with new project Saffron Society, his dishes blend both

nostalgia and reinvention. His soup course, for example, is meant to evoke the flavours of soups found on Indian railway routes while creating spicy, tangy notes that are reminiscent of the South Indian rasam.

Beyond the plates, Priyansh says that his supper club is about community. “When I came back [to Dubai from architecture school in Australia], I needed to find my people,” he says. And find them he did – through pop-ups at cafés, intimate dinners and larger events (like his first ever ‘Prunchmas’ at KAVE in Alserkal Avenue in December 2024).

His goal is also to generate playful moments that become conversation-starters. In one dinner inspired by the seven deadly sins, the “envy” course served identical-looking green sauces, while Priyansh hinted to the guests that they taste different. “That was the whole point. You didn’t know if the other person’s tasted better – so we made you envious. When I came back everyone had tried each other’s sauce. That was fun because you’re a bunch of strangers and are now eating from each other’s plates!”

For now, Priyansh is focused on enjoying each event as it comes. “When I started, I was too focused on the future, but I wasn’t in the moment for a lot of my earlier supper clubs. So now I’m trying to do that and make the most of it.”

THIS PAGE, CLOCKWISE FROM LEFT: Pistachio kulfi with rose chia pudding is the dessert on Surabhi Sehgal’s RASA menu; Surabhi and her husband Girish are the perfect hosts; sweetcorn red curry fritter bao with sweet basil chilli sauce by Dulce de Mirchi.

Use it up

Instead of discarding leftover mushrooms, lemons, nuts and seeds, use them to make a savoury seasoning, energy balls and nourishing granola

HOW TO

USE YOUR SALT

Seasoning: sprinkle mushroom powder on roasted vegetables, salads, soups or grilled meats as a salt alternative.

•

Cooking: stir it into sauces, marinades, soups or stews to add a natural, savoury depth of umami flavour.

•

Snacks: dust over popcorn, nuts or chips.

MUSHROOM SEASONING SALT

This mushroom seasoning powder is a healthy umami-packed salt alternative. It enhances the dish’s ﬂavour while supporting heart health and reducing sodium intake. It’s perfect for those looking to reduce their salt intake without compromising on ﬂavour.

Prep time: 10 minutes

Cook time: 2-3 hours

Makes: 50g

200g shiitake, porcini or enoki mushrooms

Spinneysfood Fine Sea Salt, to taste

1 Clean the mushrooms thoroughly with a damp cloth to remove any dirt. Slice them thinly and arrange them in a single layer in the air fryer basket. 2 Dehydrate the mushrooms at 80°C for approx. 75 minutes, or until dry and brittle. Alternatively, place the mushrooms in the oven at the lowest setting for 2-3 hours, or until completely dry. 3 Remove from the air fryer and let them cool completely. 4 Once the mushrooms are fully dried, place them in a high-powered blender, spice grinder or food processor. Pulse until you achieve a fine powder. Pass through a sieve to remove any large pieces and place in a small bowl. Add salt to the mushroom powder. 5 Transfer the mushroom powder to an airtight jar or container. Store in a cool, dry place for up to six months.

LEMON AND MOLASSES ENERGY BALLS

These zesty energy balls are a nutritious, no-bake snack, perfect for boosting energylevels. They are packed with natural sweetness from dates and tangy ﬂavour from lemon, making them a great pick-me-up during the day.

Prep time: 15 minutes

Chill time: 30 minutes

Makes: 12-14 energy balls

Mushroom seasoning salt

VEGAN

Lemon and molasses energy balls

150g Spinneysfood Medjool Dates

3 tbsp molasses

50g almond ﬂour

50g rolled oats

1 tbsp chia seeds

1 tbsp ground ﬂaxseeds

To serve

2-3 tbsp desiccated coconut

½ tsp Spinneysfood Fine Turmeric

2-3 tbsp rolled oats

1 Zest the lemon and set the juice aside. In a food processor, combine the dates, molasses, lemon zest, lemon juice, almond flour, oats, chia seeds and ground flaxseeds. Pulse until the mixture becomes sticky and holds together, with some texture remaining. 2 Using a ½ tablespoon measuring scoop, portion the mixture and roll each ball between your palms to form small balls. 3 Mix the coconut and turmeric in a bowl and place the rolled oats in another bowl. Divide the energy balls and roll one batch in the coconutturmeric mix and the other in the oats. 4 Place the energy balls on a plate or baking tray and refrigerate for at least 30 minutes to firm up. Once chilled, the energy balls are ready to eat. Store them in an airtight container in the fridge for up to one week, or freeze them for up to one month.

LEFTOVER LENTIL, SEED AND NUT GRANOLA

This protein-packed granola is a delicious and nutritious way to use any leftover nuts and seeds. The added crunch of roasted lentils makes for a tasty snack or breakfast topping.

Prep time: 15 minutes

Cook time: 55 minutes

Makes: 750g

100g dried brown lentils

350ml Spinneysfood Bottled Drinking Water

100g rolled oats

50g pumpkin seeds

50g sunﬂower seeds or any leftover seeds

50g ﬂaked almonds

50g pecan nuts or other leftover nuts

½ tsp Spinneysfood Fine Cinnamon

½ tsp Spinneysfood Fine Sea Salt

1 large egg white

4 tbsp Spinneysfood Pure Maple Syrup

4 tbsp coconut oil

1 tsp vanilla extract

Leftover lentil, seed and nut granola

To serve

30g dried cranberries

30g Spinneysfood Dried Apricots

30g slivered pistachios

1 tbsp cocoa nibs

200g Spinneysfood Greek Yoghurt

1 Preheat the oven to 200°C, gas mark 6. Line a baking tray with baking paper and set aside.

2 Place the dried lentils in a medium saucepan with the water. Bring to a boil, then reduce to a simmer. Cover and cook for 15-20 minutes until the lentils are tender. Drain and dry on a kitchen towel to absorb any excess moisture.

3 In a large bowl, add the oats, seeds, almonds and any leftover nuts. Add the cinnamon and salt and stir to combine. 4 In a jug, whisk together the egg white, maple syrup, coconut oil and vanilla extract. Pour into the dry mixture and stir to ensure all ingredients are coated. 5 Reduce the oven temperature to 150°C, gas mark 2. Spread the granola mixture evenly on the baking tray. Bake for 30-45 minutes, stirring halfway through, or until the granola is golden brown and fragrant.

6 Let the granola cool completely on the baking tray. 7 Once cooled, mix in the dried fruits, pistachios and cocoa nibs. 8 Enjoy it immediately with yoghurt and your favourite toppings or as a crunchy snack. Store the granola in an airtight container for up to two weeks.

VEGGIE

1lemon

BOOK RECOMMENDATIONS

Everything you need for healthy meals.

For fans of power foods

THE POWER FOODS DIET by Dr Neal Barnard

Heading a nutrition research team at the George Washington University School of Medicine, Dr Barnard is especially well qualified to outline what works and what doesn’t in terms of diet, and has parlayed his knowledge into several bestsellers. His latest focuses on certain wholesome ingredients proven to have superpowers in promoting active weight loss. Blueberries, cinnamon, citrus fruits and others are scientifically unpacked and rendered into 120 recipes, along with testimonials by women who lost 100 pounds following the plan outlined here.

For women entering their 40s and beyond FOOD FOR MENOPAUSE by Dr Linia Patel

Dietician and performance nutritionist Dr Patel has lately become a trusted resource for women navigating menopause or perimenopause, and this newly published book serves as a complete “lifestyle guide” for mitigating the related sufferings. All those symptoms so familiar to many – fatigue, brain fog, mood swings, hot flushes – can be treated by way of nutrition, she argues, and makes her case with 80 simple recipes proven to work such as healthy chicken cotoletta with mango and avo salsa.

For the love of legumes THE BEAN BOOK by Steve Sando with Julia Newberry

Almost all research on the future of feeding the planet, and maintaining viable, affordable nutrition in an era of climate change, seems to suggest that beans might yet save us all. Their infinite variety and adaptability is evangelised in this new cookbook by Steve Sando, who operates the beloved California-based heirloom bean supplier Rancho Gordo. Its 100 recipes range from lesserknown vaqueros to rare black chickpeas and could easily provide the basis for a profoundly healthy and planet-friendly new diet.

MAINTENANCE PHASE

One underestimated challenge of living healthier is wading through the related industry of junk science that promotes unproven or even dangerous diets, supplements and practices. This invaluable podcast exists for that purpose, with hosts Michael Hobbes and Aubrey Gordon systematically addressing nutritional misconceptions, falsehoods and frauds surrounding everything from processed sugar to weight-loss drugs.

maintenancephase.com

LIVE TO 100: SECRETS OF THE BLUE ZONES

National Geographic alumni Dan Buettner has effectively become the face of the “Blue Zones” concept, highlighting those areas of the world which seem to have the highest proportions of happy, healthy old people. This colourful travelogue is more geared toward entertainment than medical advice, but visits to disparate islands of Okinawa, Ikaria and Costa Rica do tend to suggest the best available evidence behind such longevity – and much of it is dietary.

Written

Stephen Phelan ; Photography Supplied

In season

Our seasonal highlights include aubergines, Crunchita lettuce, courgettes, celery, citrus and stonefruit

Celery & citrus

Celery and citrus salad with date-walnut sprinkle

CELERY AND CITRUS SALAD WITH DATE-WALNUT SPRINKLE

This vibrant salad has a mix of fresh citrus fruit, crisp celery and a sweet, crunchy date-seed sprinkle. It’s a nutrient-packed dish that’s perfect as a refreshing side or a light meal.

Prep time: 15 minutes

Serves: 4

For the dressing

1 lemon

Handful of Spinneysfood Fresh Parsley

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground

For the sprinkle

85g Spinneysfood Medjool Dates

20g Spinneysfood Walnuts

For the citrus salad

180g celery stalks

1 orange 1 grapefruit

1 ClemenGold

1 To make the dressing, juice the lemon and finely chop the parsley. Whisk together the olive oil, lemon juice, salt, pepper and parsley in a large mixing bowl. Ensure the mixture is well combined and smooth. 2 Finely chop the dates and walnuts and combine them in a small bowl. Mix well to distribute the walnuts evenly with the dates. Set aside. 3 Thinly slice the celery stalks and chop the leaves. Peel and separate the citrus. Add the celery stalk and leaves, and mixed citrus pieces to the bowl with the dressing. Toss gently to coat all the ingredients evenly with the dressing. Sprinkle the dateseed mixture over the salad, gently mixing to incorporate the sweet and nutty flavours throughout the dish. 4 Serve immediately.

Courgettes

GRILLED COURGETTE RIBBONS WITH PICKLED RADISH, GOAT’S CHEESE AND DILL

This light and refreshing carpaccio-style dish has a simple dill dressing, which brings all the ﬂavours together, making this an ideal appetiser or a light summer meal.

Prep time: 25 minutes

Cook time: 5 minutes

Serves: 4

2 large green courgettes

For the pickled radish

8-10 small radishes

2 tbsp rice vinegar

1 tsp Spinneysfood Organic Natural Honey

1 tsp Spinneysfood Fine Sea Salt

For the dill dressing

1 garlic clove

Handful of Spinneysfood Fresh Dill, plus extra for serving

1 lemon

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tsp Dijon mustard

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

To serve

100g goat's cheese log 30g pumpkin seeds

1 Using a mandolin, thinly slice the courgettes lengthways into ribbons, then thinly slice the radishes into rounds. Set aside. 2 Whisk together the rice vinegar, honey and salt in a small bowl until the salt dissolves. Add the sliced radish, tossing to coat. Allow it to pickle while making the rest of the salad. 3 Preheat a grill pan over a medium-high heat. 4 Grill the courgette ribbons on one side for 1-2 minutes until they have light grill marks but are still tender. Set aside to cool slightly. 5 To make the dressing, mince the

garlic, finely chop the dill and juice the lemon. Whisk together the garlic, dill, lemon juice, olive oil, Dijon mustard, salt and pepper in a small bowl until well combined. 6 Arrange the grilled courgette ribbons in a single layer on a large serving platter. Scatter the pickled radish evenly over the courgette ribbons, followed by sliced goat’s cheese and the pumpkin seeds. Drizzle the dill dressing over the top. Scatter over fresh dill and serve immediately.

Crunchita lettuce

CRUNCHITA SALAD CUPS WITH LEMON, HONEY AND ALMOND DRESSING

A cross between Romaine and iceberg lettuce, Crunchita has a distinct green colour with an extra crunchy texture and juicy bite. Its firm structure make it easy to use this lettuce as snack cups that can be filled with a variety of items from nuts and berries to chicken and fish for a delicous appetiser. It also stays crisp for longer in burgers and salads.

Prep time: 20 minutes

Cook time: 5 minutes

Serves: 4-6

For the salad

60g raw almonds

4-6 Crunchita lettuce heads

1 lemon

For the dressing

1 lemon

1 garlic clove

4 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tbsp wholegrain mustard

2 tbsp Spinneysfood Organic Natural Honey

Handful of Spinneysfood Fresh Coriander

Handful of Spinneysfood Fresh Dill

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

1 Roughly chop the almonds and toast in a dry pan. 2 Carefully peel the Crunchita lettuce heads and place the lettuce cups on a platter.

3 Finely chop the lemon. 4 To make the dressing, zest and juice the lemon and mince the garlic. Add the olive oil, lemon zest and juice, garlic, mustard and honey to a bowl and whisk together. Finely chop the coriander and dill and add to the dressing. Season with salt and pepper. 5 Mix the finely chopped lemon with the warm almonds and scatter over the lettuce cups. 6 Pour the dressing over the lettuce cups and serve.

Grilled courgette ribbons with pickled radish, goat’s cheese and dill

Crunchita salad cups with lemon, honey and almond dressing

TOP TIP! Serve these delicious veggie steaks as a side, or with a bowl of brown rice.

Miso-roasted aubergine steaks with gochujang crumble

COOK’S NOTE

To make the pineapple blossoms, thinly slice a pineapple into rounds and place them on a cooling rack. Dry them out in the oven for 2-3 hours at 60˚C until dehydrated. Store in an airtight container to keep them crisp.

Stonefruit shrikhand tart with pineapple blossoms

Aubergines

MISO-ROASTED AUBERGINE STEAKS WITH GOCHUJANG CRUMBLE

Prep time: 20 minutes

Cook time: 45 minutes

Serves: 2

For the aubergine steaks

2 medium aubergines

2 garlic cloves

1 tbsp white miso

4 tsp soy sauce

2 tsp sesame oil

2 tsp Spinneysfood Pure Maple Syrup

For the gochujang crumble

85g Spinneysfood All-Purpose Flour

1 tbsp gochujang paste

1 tsp Spinneysfood White Sesame Seeds

50g chilled Spinneysfood Salted Butter

To serve

½ tsp Spinneysfood White Sesame Seeds

Handful of Spinneysfood Fresh Coriander

1 Preheat the oven to 180°C, gas mark 4. Line a baking sheet with baking paper and set aside. Preheat the air fryer to 190°C.

2 Keeping the aubergines whole, slice down three-quarters of the way lengthways to create a fan. Mince the garlic. Mix the white miso, soy sauce, sesame oil, maple syrup and garlic in a bowl to make the glaze. Brush the glaze between the aubergine layers and lay flat in the air fryer basket. Air-fry for 30 minutes until slightly soft and golden. 3 Combine the flour, gochujang paste and sesame seeds in a mixing bowl. Using your fingertips, rub the chilled butter into the mixture until it resembles coarse

breadcrumbs. Spread the crumble mixture evenly on the baking tray and bake for 10-12 minutes or until golden and crispy. 4 Once done, break up any larger clusters for a fine crumble texture.

5 Transfer the glazed aubergines steaks to a serving platter and scatter over the gochujang crumble, sesame seeds and some fresh coriander. 6 Serve while warm.

Stonefruit

STONEFRUIT SHRIKHAND TART WITH PINEAPPLE BLOSSOMS

This vibrant tart has a creamy yoghurt-based shrikhand ﬁlling infused with cardamom, saffron and nutmeg, topped with fresh nectarine, peach and apricot.

Prep time: 25 minutes (plus chilling time)

Cook time: 25 minutes

Serves: 8

400g Jus-Rol shortcrust pastry sheet

50g Spinneysfood White Chocolate

For the shrikhand filling

130g stonefruit purée (cherries, nectarines and apricots)

1½ tsp powdered gelatine

250ml Spinneysfood Full Fat Fresh Milk

220g Spinneysfood Greek Yoghurt

75g Spinneysfood Fine Grain White Sugar

¼ tsp saffron threads

½ tsp ground cardamom

Pinch of ground nutmeg

For the topping

1 ripe nectarine

1 ripe peach

1 ripe apricot

150g fresh cherries

5 dried pineapple blossoms

1 Preheat the oven to 175°C, gas mark 3.

2 Unroll the ready-made shortcrust pastry and place it in a 20cm x 30cm tart tin with a removable base. Press it into the corners and trim any excess pastry around the edges. Using a fork, prick the bottom of the pastry to prevent it from puffi ng up. Place the tart tin in the fridge to chill for 15 minutes. Place a sheet of baking paper over the pastry and fi ll it with baking beads or rice to weigh it down. Bake the tart shell for 10-12 minutes until lightly golden. Remove the paper and beads, then return the tart shell to the oven to bake for a further 15 minutes until golden. 3 Meanwhile, fi nely chop the white chocolate. Once the tart base is ready, sprinkle the chocolate directly onto the hot pastry. Using a spatula, spread it out evenly once it has melted and allow it to cool. 4 To make the shrikhand fi lling, remove the pips from each fruit and place in a blender. Blitz the fruit on high speed until it forms a purée. In a small bowl, dissolve the gelatin in 125ml of room temperature milk. Let it sit for 5 minutes to bloom. In a separate bowl, whisk together the fruit purée and yoghurt until smooth and creamy. Set aside. Combine the remaining milk, sugar, saffron and spices in a small pot. Heat gently for 2 minutes, stirring until the sugar dissolves. Remove from the heat and add the bloomed gelatin mixture to the warm spiced milk. Whisk until fully dissolved and smooth before slowly pouring into the yoghurt and fruit mixture. Continue to whisk until fully combined. Pour the shrikhand fi lling into the cooled tart shell, smoothing the top with a spatula. Place the tart in the fridge for at least 4 hours, preferably overnight. 5 Thinly slice the nectarine, peach and apricot and fan them over the top of the tart. Decorate with cherries and dried pineapple blossoms just before serving.

Our fresh seasonal vegetables and fruit are sourced from farmers we know and trust.

Cherries, nectarines and apricots

Grapefruit, ClemenGold and oranges

Spinneysfood Organic Eggplants Courgettes Crunchita lettuce

PLANT-BASED

TASTE YOU CAN BELIEVE IN. PLANT-BASED TASTE YOU CAN BELIEVE IN.

Meet the producers

Get to know our vegetable partners in South Africa, and our cheese supplier in Ireland

Clive Wiggill

Bertus Otto and Angelique Du Toit

Joan Kift

L to R: Willem van der Merwe, Nadine van der Merwe and Raymond Da Costa

PREPARATION IS

EVERYTHING

Written

Stephen Phelan

Spinneys’ prepared vegetable kits have rich origin stories, with our partners working alongside passionate growers deep in South Africa’s Bushveld region. On a trip to the source farms in Limpopo we learn how much passion and experience goes into every pack

Photography by Camilla Hylleberg

When it comes to the farming way of life, there is growing and then there is selling.

Raymond Da Costa was born and raised on one side in rural South Africa, his father a vegetable farmer who would sometimes produce a glut. On one occasion, Raymond took some of those surplus tomatoes and cabbages to sell from his own stall by the highway.

“I actually made too much money, so my dad took back half of it. My brothers and I had to pay him for the product, too. But it was a good learning curve.” Instead of following them into production, he became more curious about the part that comes after the harvest. “It seemed odd to me that farmers would look after a product for three months, then resell it to another business within 48 hours. That concept grew on me, and I thought I could do better on that side of the business.” His company, Farmwise, began as a potato marketing operation in 1987, before Raymond’s time, but today deals with a much wider range of vegetables from farms across Limpopo province in the South African Bushveld.

Bertus Otto and his brothers, for example, grow butternuts, green peppers and baby marrows (as well as melons, mangoes and papaya) in the shadow of the Soutpansberg mountain range, on land that has been in their family since 1911. Their farm, Secrabje, is marked by giant baobab trees, and the Ottos, too, have worked these fields since they were kids, says Bertus: “The whole point is to keep the soil healthy for generations to come.”

That soil is especially good, he explains, because it’s rich and sandy in a dry climate, with good drainage and few of the fungal diseases more common to rainier agricultural regions. “There aren’t many places in South Africa where you can grow these vegetables 12 months a year.”

A bit controversially, adds Bertus, as they’ve gone all-organic in doing so – using composted waste from the

packhouses to fertilise that soil, and bees, their “natural allies”, to pollinate the plants, while deploying solar panels for cheaper, greener power. The resulting produce makes its way to Farmwise for packing and distribution in Johannesburg, and onward to Spinneys in Dubai, where our buyers value the sheer commitment of growers they source from, as much as the quality of their merchandise.

Goods shipped from Farmwise also include a “prepared” range of root veg, such as sweet potato churros with salted caramel, and baby potato roasting kits with garlic butter. The baby potatoes began life in Limpopo, too, at the farm run by Clive Wiggill and his son Clifford. The latter attests to the value added by this sandy clay soil, “which works well to produce a nice white potato”. Asked if he eats those potatoes on a daily basis, he says, “Maybe only every second day.”

His father Clive has been farming for 43 years, though he started out in the Highveld region like his own father and grandfather. There are challenges that make the job harder these days, not least the rising cost of electricity, fertilisers, labour and fuel, but he loves this way of life and has no plans to ever retire.

“When I grew up it was one big pleasure to be out on the lands,” he says. “I wanted to do everything, whether it was planting or driving tractors. It’s a passion for me, and I’m going to farm as long as I live. Then my son will continue and hopefully my grandsons, too.”

Farmwise has worked with the Wiggills for 24 years now, and Raymond says the business has been built on such relationships. “This is one we value and want to keep building into the future.”

Another formed more recently is with the Van der Merwe family of Rooi Ivoor Boerdery farm in the Alldays region. They came from the Lowveld region some 20 years ago, but

Spinneysfood Farmer’s Vegetable Selection

Spinneysfood Tenderstem ® Broccoli with Lemon Butter

IN STORES NOW

Spinneysfood Sweet Potato Churros

Spinneysfood Baby Potato Roasting Kit

“only started farming sweet potatoes here a decade later,” says Willem van der Merwe. “Partly because we learned from Farmwise that there was a demand for them.” Willem and his father have since joined the chorus of farmers who cherish this Bushveld soil.

“Sweet potatoes grow much better here,” he says. “There’s not so much rain but we have some good water sources, and you can’t really plant in winter, but you can keep producing because the roots are good and strong under that soil.” Frost is a problem sometimes, in certain areas, he says. “And sometimes things don’t grow as well as you thought. But you’re never too old to learn, and it makes you more effective every year.”

Also in Spinneys’ prepared range are products sourced through another important partner, Fresh To Go. That company works with farms across Kenya, Zimbabwe and Mozambique, but also the Limpopo region of South Africa, procuring what commercial head Wayne Huxham calls “all the top-tier gourmet veg, if you like”. Tenderstem broccoli, asparagus and various mixed vegetable packs all make their way to Spinneys via Fresh To Go’s own distribution centre, and timely delivery can be tricky when the growing areas are so remote.

“Getting the infrastructure there to get the labour in and harvest, that’s one of the biggest challenges,” says Wayne, who knows how it goes because he too grew up on a farm. Remoteness can be an advantage, too, though, as at Suikerfontein farm managed by Joan Kift, surrounded on all sides by vast expanses of game reserves.

“We keep about three-quarters of our own farm surface natural with wildlife, who we feed the remains of the tenderstems we cut off in winter. So only one quarter of

the land is used for farming.” If Joan could, she admits, she’d grow nothing but that tenderstem broccoli here, simply because it makes for such an easy crop on this site. “Climate conditions are great for it, good sunlight, no real pressure from fungus or pests which would make things harder for us.”

Asparagus is not an especially demanding crop either, she says; the ferns cut off to decompose into the soil as part of the same “good harvesting practice” that will often leave a field to lie fallow for five years. “You allow it to grow to grass and root in soil that breaks down to form organic material.” Joan knows what she’s talking about as much as anyone in the business: she grew up on an apple farm, earned her masters degree in plant physiology, and later worked with South Africa’s Agricultural Research Council before joining Fresh To Go.

She was, in fact, due to retire when the company asked her to bring her considerable expertise to bear on this farm. There are challenges, of course, though perhaps less in this area than others when it comes to climate change. “We have a few warmer days, but if you manage the crop well, and it’s healthy, it’s not such a problem. And we plant in winter so we’re generally less affected.”

All the issues common to farming in other parts of South Africa “almost disappear in this region,” says Joan, because of the dual protections afforded by the relative lack of rainfall and the surrounding barrier formed by game territory. Even now the job remains a pleasure, she says, and like everyone else along these supply chains, she carries on with an abiding passion for this way of life. “I just love plants,” says Joan. “The greenness and the smell of soil. It’s all so natural to me.”

Produce buyer of vegetables

I have worked with Farmwise and Fresh To Go for over a decade. I have also worked directly with the Wiggills, Bertus, Willem and Joan, and I can vouch for their commitment to delivering quality produce. They all come from generational farming families that have a deep understanding of the land. We’ve chosen them to supply us with our key hero products such as Tenderstem™ broccoli, butternuts and sweet potatoes for our prepared vegetable lines because of the eating quality and their dedication to supplying consistently superior products on time.

Angelique says

PREVIOUS SPREAD, CLOCKWISE FROM TOP LEFT: Bertus Otto and Raymond Da Costa are pleased with the baby marrow crop; freshly harvested potatoes; baobab tree; Secrabje farm.

OPPOSITE PAGE, CLOCKWISE FROM TOP LEFT: Sweet potatoes from Willem’s farm; Clifford Wiggill; tenderstem broccoli is a relatively easy vegetable to cultivate.

THIS PAGE, CLOCKWISE FROM TOP LEFT: Sandy clay soil is ideal for growing white potatoes; Bertus also grows bell peppers; Joan Kift and Angelique Du Toit; harvesting sweet potatoes is labour intensive; baby marrows; Wayne Huxham.

FARM TO FLAVOUR

Ireland produces some of the world’s best dairy-based products, largely due to a longstanding, symbiotic relationship between dairy farming traditions, topography and animal welfare. Our Spinneysfood range of Cheddar is produced by Glenstal Foods, a business that prides itself on crafting the finest cheese and butter from grass-fed cows producing quality Irish summer milk

Written by Karen D’Souza

Photography by Katelyn Allegra

On the picturesque grounds owned by Glenstal Abbey in Murroe, County Limerick, lies farmer Andrew’s land, which he has on long-term lease from the abbey. His grandfather had also worked the same land several decades prior, so, for Andrew, returning to this area with his family was akin to returning to his roots. His herd of around 400 Friesian-Jersey cows graze in a nearby field even as a fine rain baptises all who are outdoors that afternoon in July. Soon they’ll make the two kilometre walk back to the milking parlour where his daughters will collect the second milk of the day, the first round having been collected before 7am.

This scene is like many across Ireland’s Golden Vale, a region of emerald green pastures that has been historically linked to dairy farming in counties Cork, Tipperary and Limerick. The latter is where Richard Walsh set up Glenstal Foods in 1995. Rather than buy a large industrial estate or office block in a town or city, he decided to establish a base on the edge of the Golden Vale to bridge the gap between the business and its suppliers, in this case the dairy farmers who form the backbone of Ireland’s ever-expanding dairy industry.

“It’s very hard to build trust with the farmers if we’re not in the vicinity. This gave us a sense of permanence and conveyed to farmers such as Andrew that, look we’re here to stay and you can trust us with your product,” explains Richard. Andrew is one of thousands of dedicated farmers in Ireland that supply milk from grass-fed cows to dairy cooperatives that produce high-quality cheese and butter.

Since that time Glenstal Foods has built a team, which Richard states are his biggest assets, including Pat Fenton, a cheese grader with over 50 years of experience, whom Richard approached on the brink of his retirement from a major Irish dairy cooperative to “save knowledge which would otherwise have been lost” and asked him to teach the next generation of graders, which “has been pivotal” in upping the company’s standards.

Cheese is produced for only six to eight months of the year in Ireland from late spring (March and early April), building to a “veritable tsunami of milk” in the summer

Spinneysfood Mild Red Cheddar

Spinneysfood Extra Mature Cheddar

Spinneysfood Mild Cheddar Grated

OPPOSITE PAGE, CLOCKWISE FROM TOP LEFT: Richard Walsh, founder of Glenstal Foods; each batch of Cheddar cheese is graded for aroma, body and flavour; Andrew along with his wife, daughters and son manage farming operations; cows produce approximately 18 litres of milk per day; Gareth Coleman; Glenstal Foods’ headquarters is housed in a building dating back to the 1800s; Tom O Connell; cows spend approximately 240 days of the year outdoors; nutrient-rich pastures in the Golden Vale have contributed to the success of Ireland’s dairy industry.

months and tapering off by September. During this period cows spend most of their time in fields, freely grazing on rich, nutritious grasses, which results in milk high in protein, fat and calcium. This summer milk is what goes into making Spinneysfood Cheddar Cheese ranging from mild to extra mature, as well as vintage Cheddar available at Spinneys deli.

Much like wine, cheese is a living organism, which continues to age and mature even after it reaches the consumer. “The cheese that we offer Spinneys is produced after the cows have been out 24/7. And then depending on the customer, in this case Spinneys, we have defined recipes for mild, to mature and extra mature Cheddar, with each recipe containing specific starter cultures that help the cheese reach that profile in as little as three months for a mild variety to 12-18 months, sometimes 24 months for stronger flavoured Cheddars,” explains Gareth Coleman, commercial director at Glenstal Foods. Glenstal’s Cheddar ages at 7oC, and “they’re left at that temperature as long as they age properly” adds Tom O Connell, a cheese grader at the company’s cheese facility. In case the aging process speeds up, the temperature is reduced to 2oC to slow it down.

This whole process involves continuous grading, which is where Pat Fenton’s decades-long experience comes into play. It’s ironic that he doesn’t like to eat cheese, a trait that Richard and Gareth agree helps him be more objective when it comes to the actual grading. There’s no scientific parameter in place for this skill, rather it all comes down to what the customer wants and Pat on his part tests for moisture levels, protein, fat and salt content along with aroma, flavour and body. Our Spinneys customer base, for example, likes their extra mature Cheddar to be crumbly, which differs from other retailers’ requirements in the UAE, so cheese graders account for these variables.

Glenstal Foods prides itself on consistently producing premium-quality cheese, so the next time you sit down to enjoy a piece or slice of our Cheddar, know that its journey began in Ireland’s luscious fields, then passed through the hands of passionate cheesemakers and faced the final litmus test in the form of Pat Fenton, before it was given the go-ahead to be good enough for your table.

Pinnacle of success

The purity of Irish milk, which comes from grass-fed cows, has resulted in Ireland’s dairy-based products being sought-after the world over. Bord Bia – the Irish Food Board works closely with the country’s dairy farmers and manufacturers, guiding them on key areas to ensure standards remain consistently high

Written by Karen D’Souza

In 2023, Ireland exported approximately 1.64 million metric tonnes of dairy products, a testament to the premium quality and popularity of Irish butter, cheese, yoghurt and other dairy-based ingredients. The dairy farming business in Ireland is largely a family-owned one going back over generations, with most farmers being shareholders of large milk cooperatives, whose goals are to return as much profit as possible to its farmers. The country’s location on the edge of Western Europe protects it from much of Continental Europe’s severe weather while the Atlantic Ocean prevents temperature extremes. These factors along with abundant rainfall and Ireland’s fertile soil results in lush, nutritious grasslands, which herds graze on for an average of 240 days of the year.

Bord Bia steps into the picture to guide dairy farmers on keys areas such as grassland management, and farm health and safety.

Established in 1994, this government agency is tasked with marketing and promoting Irish food and drink globally. Its national sustainability programme known as Origin Green connects farmers, food manufacturers, retailers and food service operators with the sole intent of sustainable food production. Under Origin Green, member farms are audited every 18 months covering everything from herd welfare and food safety to greenhouse gas emissions (GHGs) and carbon footprint. The reports generated help farmers understand how their operations contribute to GHGs and ways they can reduce emissions while improving production efficiencies at the same time. The programme also encourages farmers to rewild areas on their lands to increase biodiversity, minimise the use of nitrogen fertiliser on farmland and increase the amount of time they keep their herds outdoors (more time outdoors translates to more time grazing on nutritious grasses and happier cows, which results in milk that is richer in fat and protein).

Irish butter has a distinct yellow colour due to the beta-carotene in the grass which accounts for 95 per cent of an Irish cow’s diet. It also has an 82 per cent fat minimum, which is what makes it so rich and delicious. Spinneys stocks Kerrygold butter, which is produced by Ornua, an Irish dairy co-operative that is also Ireland’s largest exporter of domestic dairy products. It was founded over six decades ago with the aim of creating value for Irish farming families. Today Ornua represents the majority of Ireland’s dairy processors, which in turn represent a community of 14,000 dairy farming families. Kerrygold butter’s creamy flavour has made it the number 1 branded butter in Germany and it currently sits at number 2 in the USA.

Another Irish butter recently landed on Spinneys’ shelves – Do Me A Flavour butter. A family-owned business, Do Me A Flavour is based in Athlone, in the heart of Ireland. The brand specialises in crafting award-winning,

flavoured butters as well as sauces, marinades and stuffings. All the butters are made from Irish grass-fed butter blended with an array of aromatic herbs and spices resulting in moreish flavours that pair beautifully with steaks, roasted veggies, chicken and really anything savoury.

The rise in the popularity of high-protein products in recent years driven by social media trends on TikTok and Instagram has created a surge in protein-rich dairy products in the market. Glenisk represents the Emerald Isle’s high-protein yoghurt at Spinneys. Also an awardwinning family-owned and operated organic dairy company, Glenisk was set up in 1987 with a simple motto to offer dairy-based products without any artificial ingredients. The Glenisk Organic Protein Yogurt, available in natural and fruit flavours at Spinneys, is strained following

Greek and Icelandic methods, contains only naturally occurring milk and fruit sugars and is completely fat- and gluten-free. We also stock Glenisk Organic kids and baby yogurts made with organic Irish milk and fruit purées.

And finally, we have Irish cheese under the Spinneysfood label crafted by yet another Irish business based in Murroe, County Limerick. Set up in 1995, Glenstal Foods makes our range of mild, red, mature and extra mature Cheddar cheeses as well as Spinneysfood Emmental. Through a detailed process which involved identifying the levels of maturity and exact flavours of Cheddar favoured by Spinneys’ customer base, the team at Glenstal hit upon precise recipes and began delivering cheese under our private label brand in 2024. Read more about Glenstal Foods on pages 38-39.

THIS SPREAD,CLOCKWISE FROM TOP LEFT: Ireland’s lush pastures coupled with its temperate climate allows herds to spend much of the year outdoors; rewilding areas on farms increases biodiversity, which is better for the environment; Glenisk Organic Protein Yogurt is ideal for breakfast or as a post-workout snack; Kerrygold butter stands out for its distinct colour and rich, creamy flavour; farmers are investing in clean energy sources; cows thrive on nutritious grass.

On the clock

Whip up heart-healthy meals in under 30 minutes with ingredients available in store

20 MINS

PRAWN SAGANAKI

Inspired by the Mediterranean diet, this dish is rich in lycopene from tomatoes, which supports heart health by improving cholesterol levels, and monounsaturated fats from olive oil, known to reduce “bad” cholesterol. Garlic adds cardiovascular beneﬁts by lowering blood pressure, while prawns provide lean protein and Omega-3 fatty acids to promote heart function.

Prep time: 5 minutes

Cook time: 20 minutes

Serves: 4

For the prawn saganaki

1 medium brown onion

4 garlic cloves

325g Spinneysfood Cherry Tomatoes

100g Spinneysfood Feta

50g Kalamata olives

Handful of Spinneysfood Fresh Parsley

1 large lemon

4 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

400g Spinneysfood Whole Peeled Italian Tomatoes

¼ tsp crushed red chilli ﬂakes

1 tsp Spinneysfood Fine Sea Salt

2 tsp Spinneysfood Dried Oregano

Spinneysfood Black Pepper, freshly ground, to taste

350g large prawns, peeled and deveined

1 tbsp Spinneysfood Organic Natural Honey

1 Peel and finely dice the onion. Peel and thinly slice the garlic cloves. Halve the cherry tomatoes. Crumble the feta. Pit and halve the olives. Finely chop the parsley. Zest and quarter the lemon. 2 Heat a large ovenproof pot over a medium-high heat. Add the olive oil, then sauté the onion and garlic for approx. 5 minutes until softened. Stir in the tinned tomatoes, cherry tomatoes, chilli flakes, salt, oregano, pepper and the prawns. Allow the sauce to simmer for approx. 8 minutes until it reduces and thickens slightly. Taste and adjust the seasoning but remember that the feta and olives will add extra saltiness. 3 Preheat the grill to the highest setting. 4 Scatter the crumbled feta and Kalamata olives over the mixture in the pot. Drizzle over the honey. Transfer the pot to the oven and grill for 5 minutes until the feta is slightly melted and golden. 5 Remove from the oven, sprinkle over the parsley and lemon zest and serve with lemon wedges on the side.

Prawn saganaki

TOP TIP!

To achieve the crispiest skin on the mackerel, ensure the griddle pan is extremely hot before adding the fish. Pat the mackerel skin dry with a paper towel before drizzling with oil; this removes excess moisture for a crispier finish.

10 MINS

GRILLED MACKEREL WITH GREEN QUINOA AND MOJO SAUCE

Mackerel is a good source of Omega-3 fatty acids and quinoa contains anti-inﬂammatory phytonutrients. The zesty mojo sauce brings all the ﬂavours together.

Prep time: 15 minutes

Cook time: 10 minutes

Serves: 4

For the green quinoa

140g broccoli

125g frozen peas

300g quinoa, cooked

1 lemon

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

For the mojo sauce

1 lime

1 garlic clove

1 tsp Spinneysfood Fine Cumin

1 tsp smoked paprika

Handful of Spinneysfood Fresh Coriander

Handful of Spinneysfood Fresh Parsley

2 tbsp Spinneysfood Apple Cider Vinegar

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

Spinneysfood Fine Sea Salt, to taste

For the fish

4 fresh mackerel ﬁllets

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

Grilled mackerel with green quinoa and mojo sauce

1 Roughly chop the broccoli and place it in a food processor or blender. Pulse until it is finely chopped. Transfer to a microwavesafe bowl along with the frozen peas. Cover and microwave for 3 minutes until cooked. Drain and mix into the cooked quinoa. Zest and juice the lemon and add to the quinoa along with the salt and pepper. 2 To make the mojo sauce, zest and juice the lime and add them to a blender along with the garlic, cumin, paprika, coriander, parsley, vinegar, olive oil and salt. Blitz until smooth and adjust the seasoning. 3 Preheat a griddle pan to smoking hot. 4 Drizzle the mackerel fillets with olive oil and season with salt and pepper. Place the fillets skin-side down in the pan, cooking for 4-5 minutes until the skin is crispy and the fish is cooked through. Flip and cook for an additional 2 minutes on the other side. Remove from the grill and set aside. 5 Divide the green quinoa between four plates and top with the grilled mackerel fillets. Drizzle generously with the mojo sauce and serve.

KALE AND SPINACH RIGATONI

This quick 20-minute pasta is coated in a nutrient-rich sauce packed full of greens such as kale, which is rich in beta-carotene and vitamins C and K, and spinach.

Prep time: 5 minutes

Cook time: 16 minutes

Serves: 4

For the kale sauce

1 garlic clove

200g kale

16 MINS MAKE IT WITH

1 lemon

100g Spinneysfood Organic Baby Spinach

2 tsp Spinneysfood Classic Basil Pesto

4 tbsp Spinneysfood Fat-Free Greek Yoghurt

Spinneysfood Fine Sea Salt, to taste

For the pasta

500g mezzi rigatoni pasta

To serve

50g Spinneysfood Parmigiano Reggiano Flakes

Pinch of dried chilli ﬂakes

Spinneysfood Black Pepper, freshly ground, to taste

1 Peel the garlic. Strip the kale leaves from the stalks and set the stalks aside. Zest and juice the lemon and set aside. Bring a large pot of salted water to a boil. Add the garlic clove to the pot. Blanch the kale stalks for 2 minutes, then add the kale leaves and spinach. Continue blanching for a further 2 minutes, until softened. Remove the leaves and garlic from the pot and plunge into icecold water for 1 minute to stop the cooking process, then drain well. Place the blanched ingredients in a blender along with the pesto, Greek yoghurt and season with salt. Blend on high speed to form a smooth sauce. 2 Cook the rigatoni in the same water used to blanch the kale and spinach for approx. 12 minutes or until al dente. Drain the pasta and return to the pot. Add the kale sauce and toss to coat. 3 Divide the pasta between plates and serve topped with Parmigiano Reggiano flakes, chilli flakes and freshly ground black pepper.

VEGGIE

Kale and spinach rigatoni

Advieh grilled salmon with olive and walnut salad

ADVIEH GRILLED SALMON WITH OLIVE AND WALNUT SALAD

Salmon is an excellent source of lean protein and Omega-3 fatty acids, which promote heart health. The walnuts in the salad provide heart-friendly polyunsaturated fats, while the green olives and olive oil contribute monounsaturated fats, both of which help improve cholesterol levels.

Prep time: 20 minutes

Cook time: 25 minutes

Serves: 4

For the advieh grilled salmon

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tbsp advieh mahi spice blend

4 salmon ﬁllets

For the walnut and green olive salad

2 lemons

80g Spinneysfood Walnuts

50g green olives

1 garlic clove

Handful of Spinneysfood Fresh Parsley

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

HOW TO MAKE

HOME-MADE ADVIEH

2 tbsp Spinneysfood Fine Coriander

2 tbsp Spinneysfood Fine Cumin

1 tbsp garlic powder

½ tbsp Spinneysfood Fine Turmeric

½ tbsp Spinneysfood Fine Black Pepper

½ tbsp red chilli ﬂakes

2 tsp Spinneysfood Fine Sea Salt

1 tsp dried fenugreek leaves

1 Combine all the spices in a bowl.

2 Transfer to a small jar and store in a cool, dry place.

1 Mix the olive oil and advieh spice blend and use it to coat the salmon fillets. Set aside. 2 Slice one lemon into wedges, and zest and juice the other.

3 To make the salad, place the zest and juice in a bowl with the walnuts and olives. Crush the garlic clove and chop the parsley. Add them to the bowl along with the olive oil. Toss well to coat.

4 Heat a frying pan and fry the salmon fillets skin-side down for 4 minutes, before flipping over for a further 4 minutes.

5 Serve the salmon fillets with the salad and lemon wedges.

QUICK LENTIL LASAGNE

20 MINS

This lasagne features a heart-healthy twist on the classic bechamel sauce by using puréed white beans. This boosts the ﬁbre and protein content while reducing the use of fats, making the dish even more nutritious and ﬁlling.

Prep time: 10 minutes

Cook time: 20 minutes

Serves: 6

For the lentil Bolognese

80g Spinneysfood Walnuts

400g tinned lentils

340g Spinneysfood Tomato Sauce for Bolognese

2 tbsp dried porcini powder

For the white bean bechamel

400g cannellini or butter beans

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

250ml Spinneysfood Fresh Full Fat Milk (or plant-based milk)

½ tsp ground nutmeg

½ tsp Spinneysfood Fine Sea Salt

½ tsp Spinneysfood Black Pepper, freshly ground

1 tbsp Spinneysfood Grated Parmigiano Reggiano

To assemble

250g fresh lasagne sheets

50g breadcrumbs

2 tbsp Spinneysfood Grated Parmigiano Reggiano

1 To make the lentil Bolognese, finely chop the walnuts, and drain and rinse the lentils. In a bowl, combine the Bolognese sauce, porcini powder, walnuts and lentils. Set aside. 2 To make the bechamel sauce, drain and rinse the beans and place in a blender along with the olive oil, milk, nutmeg, salt, pepper and 1 tablespoon of Parmigiano Reggiano. Blend until smooth. 3 Preheat the oven to 180°C, gas mark 4. 4 Spread a thin layer of the lentil Bolognese in a 20cm x 30cm baking dish. Cover with a layer of lasagne sheets. Spread a layer of lentil Bolognese over the lasagne sheets. Drizzle some of the bechamel sauce over the top. Repeat the layering process until all ingredients are used up. Finish with a layer of white bean bechamel on top. Sprinkle with breadcrumbs and the Parmigiano Reggiano. 5 Bake for approx. 20 minutes, until golden brown. Allow to cool slightly before serving.

Quick lentil lasagne

VEGGIE

Recipes, food styling and photography by The Kate Tin

It ALL begins here It ALL begins here

Eat real

Boost your meals with bone broth, super salads, protein, dishes from the Blue Zones and more

approachCultured

Made with British cow’s milk and no added sugar, Biotiful Keﬁ r is a fermented food that’s excellent for supporting your gut health. Packed with billions of live cultures and high in protein, adding it to your daily diet is simple with these recipes

COOK’S NOTE

For perfectly shaped poached eggs, use the freshest eggs possible - their firmer whites hold together better in simmering water. If you’re not confident with the whirlpool method, poach the eggs in shallow water instead for easier handling.

TURKISH EGGS WITH BIOTIFUL HUMMUS AND TOMATO CHUTNEY

Prep time: 10 minutes

Cook time: 15 minutes

Serves: 4

2 tbsp Spinneysfood Organic White Grape Vinegar

4 large Spinneysfood Organic Free Range Eggs

400g Spinneysfood Hummus

250ml Biotiful Keﬁr Yogurt Original

For the tomato chutney

1 x 400g tin Spinneysfood Chopped Italian Tomatoes

1 tbsp Spinneysfood Mango Chutney

½ tsp Spinneysfood Fine Sea Salt

To serve

1 tbsp Spinneysfood Za’atar

1 tbsp chilli oil

Handful Spinneysfood Fresh Parsley

4 pita bread or ﬂatbreads

Turkish eggs with Biotiful hummus and tomato chutney

1 To make the eggs, fill a large saucepan with water and bring it to a gentle simmer. Add the white vinegar. Crack each egg into a small bowl or ramekin. Using a spoon, swirl the water to create a gentle whirlpool. Carefully slide one egg into the centre of the whirlpool and cook for 3-4 minutes, or until the white is set but the yolk remains runny. Use a slotted spoon to transfer the poached egg to a plate lined with paper towels. Repeat with the remaining eggs. 2 To make the tomato chutney, place the tomatoes in a saucepan along with the mango chutney and salt. Bring to a simmer and cook for approx. 5-10 minutes. Remove from the heat. 3 In a bowl, mix the hummus with 125ml of kefir yogurt until smooth. Spread the mixture on a large serving platter or divide it among individual plates. Top with the remaining yogurt followed by the tomato chutney. Place the poached eggs on top of the chutney. Sprinkle over the za’atar and drizzle with chilli oil. Roughly chop the parsley and

scatter over. 4 Serve the Turkish eggs with warm pita or flatbreads.

BIOTIFUL BREAKFAST NICE CREAM BOWLS

Prep time: 10 minutes (plus freezing time)

Serves: 2

For the nice cream base

4 medium bananas

125ml Biotiful Keﬁr Yogurt Original

125ml Biotiful Keﬁr Drink Original

300g Spinneysfood Frozen Mixed Berries

To serve

50g Spinneysfood Blueberries

50g raspberries

50g strawberries

2 tsp pumpkin seeds

2 tsp sunﬂower seeds

Spinneysfood Pure Maple Syrup, to taste

VEGGIE

1 To make the nice cream base, peel and thinly slice the bananas. Line a baking tray with parchment paper and place the banana slices on the paper. Place in the freezer overnight. 2 In a high-powered blender or food processor, combine the frozen bananas, kefir yogurt, kefir drink and frozen berries. Blitz on high until smooth and creamy, scraping down the sides as needed. The consistency should resemble soft-serve ice cream. Add a splash more of kefir, if necessary, to blend smoothly, but avoid making it too runny.

3 Transfer the nice cream base into two bowls, spreading it evenly with a spoon. Top with fresh or frozen berries, and pumpkin and sunflower seeds. Drizzle over the maple syrup for a touch of sweetness, if desired.

4 Serve immediately.

BIOTIFUL PROTEIN KEFIR KIWI PARFAITS

Prep time: 15 minutes

Serves: 2

For the kiwi-pineapple purée

4-6 ripe kiwis

100g Supersweet Pineapple Wedges

For the base

250g Biotiful Keﬁr Protein Original

1 tsp Spinneysfood Organic Natural Honey

TOP TIP!

Add a dash of vanilla extract to the kefir for more flavour.

Biotiful protein kefir kiwi parfaits

Give the ke r popsicles a fun twist by swirling the layers gently with a skewer for a marbled e ect before freezing.

To serve 1-2 kiwis

50 Spinneysfood Plain Baked Granola

3 tbsp Spinneysfood Fresh Pomegranate Rubies

1 Peel and roughly chop the kiwis and pineapple. In the jug of a blender, combine the kiwi and pineapple and blitz until smooth. 2 In a medium-sized bowl, whisk the Biotiful Natural Protein Kefir with the honey. 3 Chop the kiwi.

4 Divide the purée between two glasses then top some of the protein kefir, chopped kiwi, more protein kefir, granola and pomegranate rubies. 5 Serve immediately.

TROPICAL BIOTIFUL KEFIR POPSICLES

Prep time: 15 minutes (plus freezing time) Makes: 6 popsicles

For the mango-passion fruit layer

2-3 passion fruit

200g Spinneysfood Frozen Mango

4 tbsp Biotiful Organic Keﬁr Drink 1-2 tbsp Spinneysfood Organic Natural Honey or Spinneysfood Pure Maple Syrup (optional)

For the kefir layer

250ml Biotiful Organic Keﬁr Drink

1 tbsp Spinneysfood Organic Natural Honey or Spinneysfood Pure Maple Syrup (optional)

1 Halve the passion fruit and scoop out the pulp into a bowl. Leave the seeds intact.

2 In the jug of a blender, combine the frozen mango, kefir and honey. Blitz until smooth and creamy. Stir in the passion fruit pulp and set aside. 3 In a bowl, whisk the kefir and honey until smooth. Set aside. 4 Pour the mangopassion fruit mixture into the popsicle moulds, filling approx. one third of each mould. Follow with the kefir layer, filling another third. 5 Insert popsicle sticks into the moulds and freeze for 6 hours or until completely solid. 6 Before serving, run the molds under warm water for a few seconds to loosen the popsicles. Gently pull to release and serve.

VEGGIE

Biotiful breakfast nice cream bowls

Tropical Biotiful kefir popsicles

B ROTH

Bone broth offers a wealth of nutrients, minerals and collagen. Whether sipped on its own or used as a ﬂ avourful base for soups and stews, it will be a healing addition to your diet

KNOW YOUR STOCK FROM YOUR BROTH

Stock, broth and bone broth are liquids made by simmering animal parts in water to extract flavours, nutrients and gelatin. However, they differ in ingredients, cooking times and uses.

STOCK

INGREDIENTS: primarily made from bones (typically with cartilage and connective tissue), often with some meat still attached and vegetables such as onions, carrots and celery.

COOKING TIME: simmered for 3-4 hours, but sometimes up to 6 hours for richer flavours and a thicker consistency.

CHARACTERISTICS: tends to be rich and thick due to the collagen extracted from bones and connective tissue. It’s typically more gelatinous when chilled, giving it a velvety texture.

USES: ideal for making sauces, gravies, soups and stews, where a thicker, richer base is needed. It adds depth and body to dishes without being too ‘brothy’.

BROTH

INGREDIENTS: made from meat (often with some bones) and vegetables. Broth tends to have more meat and less cartilage compared to stock, and it’s sometimes made with bones that don’t have as much connective tissue.

COOKING TIME: simmered for 1-2 hours, which is a shorter time than stock.

CHARACTERISTICS: broth is typically lighter and more flavourful than stock. It’s thinner and less gelatinous because it’s made with fewer bones and less collagen.

USES: often used as a base for soups and stews, or consumed on its own as a light soup or drink. It can also be used in recipes that call for a more delicate liquid, like in risottos or as a cooking medium for grains and vegetables.

BONE BROTH

INGREDIENTS: made by simmering bones (with or without some meat) for an extended period, often with added vegetables and herbs. The focus is on bones, especially those rich in collagen such as beef knuckles or chicken feet.

COOKING TIME: simmered for a much longer time than stock or broth – typically 12-24 hours (or even longer in some cases), sometimes in a slow cooker or pressure cooker.

CHARACTERISTICS: it is often thick, nutrient-dense and rich in collagen, minerals and gelatin. It has a more intense flavour and a gelatinous texture when chilled.

USES: as a health tonic but also a great base for soups, stews and sauces, providing a deep, nourishing flavour.

beef

BEEF BONE BROTH

Beef bone broth is a deeply nourishing and ﬂavourful stock, packed with collagen, minerals and amino acids. If using marrow bones, remove the marrow after roasting and store it as a nutrient-rich spread for toast. This also helps reduce some of the fat from the resultant bone broth.

Prep time: 15 minutes

Cook time: 12-24 hours

Makes: 3L

1½kg beef bones (preferably marrow bones, knuckles and oxtail)

1 large red onion

1 head of garlic

2 medium carrots

2 celery stalks

2 tbsp Spinneysfood Organic Raw Unﬁltered Apple

Cider Vinegar

4 Spinneysfood Bay Leaves

10-12 Spinneysfood Whole Black Peppercorns

Handful of Spinneysfood Fresh Thyme

3-4L Spinneysfood Bottled Drinking Water

Spinneysfood Fine Sea Salt, to taste

1 Preheat the oven to 200°C, gas mark 6. Line a baking tray with baking paper.

2 Spread the beef bones in a single layer on a baking tray and roast for 25-30 minutes until browned. 3 Halve the onion and garlic and add them to the baking tray halfway through the roasting process for an intense flavour.

4 Roughly chop the carrots and celery. Transfer the roasted bones and vegetables to a large

stockpot. Add the apple cider vinegar, bay leaves, black peppercorns and thyme. Fill the pot with enough cold water to cover the bones by approx. 5cm. Bring the mixture to a gentle boil over a high heat. Once the broth reaches a boil, reduce the heat to low and let it simmer gently for 12-24 hours. Skim off any foam or impurities that rise to the surface during the first hour of simmering. Keep the pot partially covered and add water as needed to keep the bones submerged. 5 After simmering, strain the broth through a fine mesh sieve into a large bowl or pot. Discard the solids. Season the broth with sea salt. 6 Allow the broth to cool completely, then transfer to airtight containers. Refrigerate for up to five days, or freeze for up to six months.

CURATIVE COMBOS

Beef bone broth with lemongrass and ginger

Add these aromatics at the beginning of cooking to infuse the broth with these flavours for an Asian-inspired twist. Perfect for pho or beef noodle soup.

Beef bone broth with turmeric, rosemary and black pepper

Add fresh turmeric and rosemary at the beginning for antiinflammatory benefits and to infuse the broth with warm, earthy flavours.

ROASTED BONES

Roasting bones adds depth, richness and complexity to the broth. It also creates a darker colour and a more robust, savoury taste. This process works especially well for beef, lamb or chicken broths. Roasting caramelises the meat and marrow, enhancing the broth with a deeper umami profile.

VS.

UNROASTED BONES

Broths made with unroasted bones are lighter and cleaner in flavour, with a more subtle taste that highlights additional vegetables and herbs. This method is common for chicken or fish broths and allows the natural flavours of the bones and ingredients to shine through.

DID YOU KNOW?

Bone broth provides gelatin and collagen that support the mucous membranes in the gut, a crucial part of the body’s immune system.

Beef bone broth

TOP TIP!

Refrigerate the broth overnight for the fat to solidify and create a layer on top. Scoop off this layer of fat and use it to roast potatoes, or use as an oil in soups and gravies.

Chicken bone broth

chicken

CHICKEN BONE BROTH

Chicken bone broth is a mild, savoury option that's incredibly versatile. Its light ﬂavour works well in soups, risotto, or as a nourishing drink anytime.

Prep time: 30 minutes

Cook time: 8 hours

Makes: 2L

1½kg chicken bones

1 whole head of garlic

2 large carrots

3 celery stalks with leaves

1 large brown onion

2 tbsp Spinneysfood Organic Raw Unﬁltered Apple

Cider Vinegar

3 Spinneysfood Bay Leaves

½ tsp Spinneysfood Whole Black Peppercorns

3L Spinneysfood Bottled Drinking Water

1 Preheat the oven to 200°C, gas mark 6. Line a baking tray with baking paper. 2 Place

chicken bones on the tray and roast for 30 minutes until golden. Halve the head of garlic and roughly chop the carrots, celery and onion.

3 Transfer the roasted bones and chopped vegetables into a large pot. Add the vinegar, bay leaves and peppercorns. Cover completely with the water and cook over a low heat for 6-8 hours adding more water during the cooking process, to keep the bones submerged. 4 Using a fine mesh sieve, strain the broth into jars and refrigerate until ready to use.

DID YOU KNOW?

CURATIVE COMBOS

Chicken bone broth with lemon and dill

Add lemon slices and a handful of fresh dill towards the end of simmering for a refreshing, herby broth perfect for sipping, or using in light soups.

Chicken bone broth with miso and sesame

Stir in a spoonful of miso paste and some sesame seeds to create an umamipacked broth ideal for ramen or miso soup.

You can use a mix of chicken bones with joints, like wings, drumsticks, feet and necks for chicken bone broth. These parts contain the highest amounts of collagen, which breaks down into gelatin during cooking, enriching the broth with amino acids that support joint health, skin elasticity and gut lining.

Bone broth is an excellent source of essential mi nerals such as calcium, magnesium, phosphorus and potassium. These mi nerals are released from the bones during the simmering process, contributing to bone density and overall bone health.

fish

FISH BONE BROTH

Fish bones are softer than other animal bones; as a result they release their nutrients quickly, making this broth both nourishing and less time consuming to prepare. Adding aromatics such as celery, leek and bay leaves imparts essential nutrients such as potassium and magnesium without overpowering the natural ﬂavour of the broth.

Prep time: 15 minutes

Cook time: 2-3 hours

Makes: 2L

500g white fish bones or one whole fish, fillets removed

1 medium white onion

2 celery stalks

5cm piece fresh ginger

3 garlic cloves

1 Spinneysfood Bay Leaf

6-8 Spinneysfood Whole Peppercorns

Handful of Spinneysfood Fresh Dill

2L Spinneysfood Bottled Drinking Water

Spinneysfood Fine Sea Salt, to taste

1 Rinse the fish bones under cold water to remove any blood or impurities. If using heads, remove the gills to prevent bitterness in the broth. 2 Peel and roughly chop the onion, celery and ginger. 3 In a large stockpot, place the fish bones, onion, celery, ginger and garlic. Add the bay leaf, peppercorns and dill. Cover with enough water to ensure the bones and vegetables are submerged. Bring the mixture to a gentle simmer over a medium heat. Skim off any foam or impurities that rise to the surface during the first 15 minutes of cooking. Reduce the heat to low, cover partially and simmer gently for 2-3 hours. Avoid boiling, as this can cause the broth to become cloudy.

4 After simmering, strain the broth through a fine mesh sieve or cheesecloth into a large bowl or pot. Discard the solids. Season the broth with sea salt. 5 Allow the fish bone broth to cool, then transfer to airtight containers. Refrigerate for up to five days, or freeze for up to three months.

DID YOU KNOW?

Bone broth contains amino acids like glutamine and proline, which are beneficial for gut health. Glutamine, in particular, plays a critical role in maintaining the integrity of the intestinal lining, which may help prevent leaky gut syndrome.

CURATIVE COMBOS

Fish bone broth with fennel and saffron

Add sliced fennel and a pinch of saffron at the beginning of cooking to infuse a delicate, aromatic flavour into the broth. This combo is excellent for Mediterranean-style fish soups.

Fish bone broth with chilli and lime

For a zesty, spicy broth, stir in chilli flakes and a squeeze of lime before serving. This flavour combination works well with Asian-inspired soups.

Choose bones from fish such as sole, flounder or snapper, as these contain collagen-rich connective tissue that breaks down into gelatin when simmered. Avoid oily fish like salmon or mackerel, as they have too strong a flavour and can make the stock cloudy.

TOP TIP!

Add sea vegetables such as kombu for extra minerals and umami flavour.

Fish bone broth

COTTAGE core

Cottage cheese and Genovese pesto lasagne

Cottage cheese is almost an unsung hero of healthy cooking. This creamy, calcium-rich ingredient is packed with protein and low in fat, making it a true multi-tasker that works across a variety of dishes

COTTAGE CHEESE AND GENOVESE PESTO LASAGNE

This hearty lasagne combines a rich beef ragu with creamy Spinneysfood Cottage Cheese and vibrant Genovese pesto. Layers of tender pasta, juicy cherry tomatoes and melted mozzarella make this dish a perfect blend of ﬂavours and textures.

Prep time: 40 minutes

Cook time: 1 hour 15 minutes

Serves: 6

For the beef ragu

1 medium onion

1 large carrot

1 celery stalk

2 garlic cloves

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

500g Spinneysfood Grass-Fed Extra Lean Beef Mince

2 tbsp tomato paste

400g Spinneysfood Whole Peeled Italian Tomatoes

1 tsp Spinneysfood Dried Oregano

1 sprig Spinneysfood Fresh Basil

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

For the Genovese pesto

1 garlic clove

40g pine nuts

50g Spinneysfood Fresh Basil

50g Spinneysfood Grated Parmigiano Reggiano

3 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 lemon

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

For the cottage cheese sauce

1 garlic clove

½ lemon

300g Spinneysfood Cottage Cheese

Pinch of ground nutmeg

Spinneysfood Fine Sea Salt, to taste

For the lasagne

250g fresh or dried lasagna sheets

100g Spinneysfood Grated Parmigiano Reggiano

2 Spinneysfood Mozzarella Balls, torn into pieces

To serve

Handful of Spinneysfood Fresh Basil

1 Peel and finely dice the onion, carrot and celery. Mince the garlic and set aside. Heat the olive oil in a large pan over a medium heat. Add the onion, carrot and celery, and sauté for approx. 5 minutes or until softened. Add the beef mince and cook until browned, breaking

it up with a spoon. Stir in the minced garlic and cook for a minute. Add the tomato paste and cook for a further minute before adding the tinned tomatoes, dried oregano and fresh basil. Season with salt and pepper. Simmer the ragu over a low heat for 30 minutes, stirring occasionally or until thickened. 2 To make the pesto, peel the garlic and toast the pine nuts. In a food processor, combine the basil leaves, garlic, toasted pine nuts and cheese. Pulse until finely chopped. Slowly drizzle in the olive oil while pulsing until smooth. Add the lemon juice and season with salt and pepper. 3 To make the sauce, grate the garlic into a medium-sized bowl and squeeze in the lemon juice. Stir in the cottage cheese, nutmeg and salt. Combine until smooth. 4 Preheat the oven to 180°C, gas mark 4. 5 Spread a thin layer of beef ragu in a 30cm x 20cm ovenproof baking dish. Add a layer of lasagna sheets, followed by a layer of the cottage cheese sauce, a few dollops of pesto and a sprinkle of grated Parmigiano Reggiano. Repeat the layers, alternating between ragu, cottage cheese sauce, pesto and lasagna sheets. For the final layer, top the lasagne with torn mozzarella and a generous sprinkling of Parmigiano Reggiano. 6 Bake for approx. 35 minutes until the cheese is melted, golden and bubbling. For a crispier top, switch to the grill setting for the last 2-3 minutes. 7 Let the lasagne cool for 5-10 minutes before slicing. Scatter over fresh basil leaves and serve while warm.

BEETROOT, THYME AND COTTAGE CHEESE GALETTE

This rustic galette features the earthy sweetness of beetroot paired with creamy Spinneysfood Cottage Cheese, all wrapped in a light, yoghurt-based pastry made with Spinneysfood Full Fat Greek Yoghurt. It’s a nutritious and delicious dish perfect for any meal.

Prep time: 30 minutes (plus chilling time)

Cook time: 40 minutes

Serves: 6

For the pastry

110g Spinneysfood Salted Butter

185g Spinneysfood All-Purpose Flour, plus extra for rolling

½ Spinneysfood Fine Sea Salt

60g Spinneysfood Full Fat Greek Yoghurt

50ml iced water

For the filling

1 garlic clove

1 lemon

Handful of Spinneysfood Fresh Parsley

200g Spinneysfood Cottage Cheese

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

6 Love Beets Cooked Beets

4 small cooked golden beetroots

Handful of Spinneysfood Fresh Thyme

For the crust

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

2 tbsp ﬂaked almonds

1 In a food processor, combine the butter, flour and salt. Pulse until the mixture resembles breadcrumbs. Add the yoghurt and pulse again until just combined. Slowly add the iced water while pulsing, until a shaggy dough forms. Transfer the dough to a lightly floured surface and bring it together. Pat it into a disc and wrap it in cling film. Chill for at least 1 hour until firm. 2 Preheat the oven to 200°C, gas mark 6. Line a baking tray with baking paper and set aside. 3 Mince the garlic. Zest and juice the lemon. Roughly chop the parsley. In a small bowl, combine the cottage cheese, garlic, lemon zest and juice, salt and pepper. Stir well until combined. Stir the parsley into the filling.

4 Slice the beetroots into approx. ½cm thick slices, keeping the slices together. 5 Lightly flour a clean work surface and roll out the chilled pastry dough to form a rough 30cm circle. Transfer the dough to the lined baking tray. Spread the cottage cheese mixture evenly in the centre of the dough, leaving a 5cm border around the edges. Arrange the beetroot slices on top of the cottage cheese, slightly overlapping and top with thyme leaves. Season with salt and pepper. Fold the edges of the dough over the filling, pleating as you go to create a rustic edge. The centre of the galette should remain open. 6 Brush the edges of the pastry with a little olive oil and sprinkle the flaked almonds over. 7 Bake the galette for approx. 30-35 minutes, until the crust is golden brown and cooked through. 8 Serve the galette topped with a scattering of fresh thyme leaves.

COTTAGE CHEESE AND GARDEN VEGETABLE POT PIE

This pot pie is ﬁlled with a wholesome mix of fresh vegetables and creamy cottage cheese. Its light, ﬂaky crust is made with olive oil, which has lower saturated fats. Prep time: 30 minutes (plus 15 minutes for dough resting)

Cook time: 45 minutes

Serves: 4-6

For the pie crust

150g Spinneysfood All-Purpose Flour

VEGGIE

Beetroot, thyme and cottage cheese galette

Cottage cheese and raspberry oat scones

Cottage cheese and garden vegetable pot pie

½ tsp Spinneysfood Fine Sea Salt

80ml Spinneysfood Mediterranean Extra Virgin Olive Oil

2-3 tbsp ice-cold water

For the filling

1 medium brown onion

2 medium carrots

2 celery stalks

2 medium courgettes

2 garlic cloves

50g asparagus

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

200g Spinneysfood Shelled Garden Peas

Handful of Spinneysfood Fresh Thyme

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

2 tbsp Spinneysfood All-Purpose Flour

250ml vegetable stock

250g Spinneysfood Cottage Cheese

Handful of Spinneysfood Fresh Parsley

1 In a medium-sized mixing bowl, combine the flour and salt. Pour the oil and water into a jug but do not mix. Using a fork, stir the liquid into the dry ingredients gently, until the dough begins to form a ball. If the dough is too crumbly, add another tablespoon of cold water. Pat the dough into a flat disc and wrap it in cling film. Refrigerate for at least 15 minutes or overnight.

2 Preheat the oven to 180°C, gas mark 4. 3 To make the filling, finely dice the onion, carrots, celery and courgettes. Mince the garlic and chop the asparagus into 3cm pieces. Heat the olive oil in a large pot over a medium heat. Sauté the onion, carrots and celery for 5 minutes, or until softened. Add the courgette, garlic, asparagus and peas. Cook for a further 3 minutes, stirring occasionally. Season with thyme, salt and pepper. Add the flour into the pot, stirring to coat all the vegetables. After approx. 2 minutes add the stock and cottage cheese and stir to form a creamy sauce. Simmer for approx. 5 minutes until it thickens slightly. Finely chop the parsley. Remove the pot from the heat and stir in the fresh parsley. 4 Pour the filling into the oval pie dish, approx. 30cm. 5 Roll the dough out between two sheets of baking paper until 5mm thick. Using a pizza cutter, cut into 1cm strips. Place them in diagonal lines across the filling and repeat in the other direction. Use the excess dough to plait a braid for the rim of the pie. 6 Bake the pot pie for 30-35 minutes, or until the crust is golden brown. 7 Allow the pie to cool for 10 minutes before serving.

COTTAGE CHEESE AND RASPBERRY OAT SCONES

These scones are a delicious twist on traditional scones. Spinneysfood Cottage Cheese adds moisture and protein, while fresh raspberries and oats provide extra ﬂavour and texture. Perfect for a nutritious breakfast or snack.

Prep time: 15 minutes

Cook time: 15 minutes

Makes: 9

For the scones

100g Spinneysfood Salted Butter

240g Spinneysfood All-Purpose Flour

65g coconut sugar or Spinneysfood Fine Grain

White Sugar

1 tsp Spinneysfood Baking Powder

½ tsp Spinneysfood Fine Sea Salt

¼ tsp bicarbonate of soda

40g rolled oats

100g Spinneysfood Frozen Raspberries

125g Spinneysfood Cottage Cheese

1 large Spinneysfood Organic Free-Range Egg

1 tsp vanilla extract

1-2 tbsp iced water

For the topping

1 large Spinneysfood Organic Free-Range Egg

2 tbsp rolled oats

1 tsp coconut sugar

For the raspberry jam

100g-200g Spinneysfood Frozen Raspberries

1 tbsp monkfruit sugar

1 lemon

For the cottage cheese Chantilly cream

200g Spinneysfood Cottage Cheese

2 tbsp whipping cream

2 tbsp Spinneysfood Super Fine Icing Sugar

1 vanilla bean

1 Freeze the butter the night before or at least for 4 hours. 2 Preheat the oven to 200°C, gas mark 6. Line a baking tray with baking paper. 3 In a medium-sized bowl, whisk together the flour, sugar, baking powder, salt and bicarbonate of soda. Grate the frozen butter into the flour mixture using the large holes of a box grater. Using your fingers, quickly work the butter into the flour until the mixture resembles coarse crumbs. Stir in the rolled oats. Gently fold the frozen raspberries into the flour mixture, being careful not to crush them. In a small bowl, whisk together the cottage cheese, egg, vanilla extract and water until smooth. Using a fork, gradually stir the cottage cheese mixture into the dry ingredients until large clumps of dough form. The dough may appear dry but it will come together as you mix. Gently shape the dough into a ball, then gently pat it to approx. 2cm thick. 4 Using a 7cm scone cutter dusted in flour, cut out scone rounds. Place the scones on the prepared baking tray. Brush the top of the dough with a whisked egg and sprinkle over the oats and coconut sugar. Bake for approx. 25 minutes or until golden brown on top. 5 To make the jam, place the raspberries, monkfruit sugar and lemon juice in a pot over a low heat and simmer until it reaches your desired consistency. 6 Remove the scones from the oven and allow to cool for 5 minutes. 7 In a medium-sized bowl, whip the cottage cheese, cream and icing sugar together until light and fluffy. Split the vanilla bean in half and scrape out the seeds. Stir the vanilla seeds through the

Chantilly cream. 8 Serve the scones warm or at room temperature with the raspberry jam and cottage cheese Chantilly cream.

PUMPKIN AND RED ONION COTTAGE CHEESE DUTCH BABY FRITTATA

This Dutch baby frittata is a savoury take on the classic puffed pancake, combining sweet roasted pumpkin and red onion with creamy Spinneysfood Cottage Cheese. It is perfect for breakfast, brunch, or a light dinner.

Prep time: 20 minutes

Cook time: 25-30 minutes

Serves: 4

For the topping

300g small pumpkin or butternut

1 small red onion

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

For the batter

100g Spinneysfood All-Purpose Flour

¼ tsp Spinneysfood Fine Sea Salt

¼ tsp ground nutmeg

180ml Spinneysfood Fresh Full Fat Milk

4 large Spinneysfood Organic Free-Range Eggs

2 tbsp Spinneysfood Pure Sunﬂower Oil

150g Spinneysfood Cottage Cheese

Handful of Spinneysfood Fresh Sage

To serve

Handful carrot tops or microgreens

1 Preheat the oven to 220°C, gas mark 7. Place a cast-iron pan in the oven while it heats. 2 Peel and slice the pumpkin into ½cm thick slices. Peel and slice the red onion into wedges. Toss the pumpkin with 1 tablespoon of olive oil, salt and pepper. Spread the pumpkin and onion in a single layer on a baking tray. Place in the oven for 10-15 minutes or until golden and softened. Remove from the oven and set aside to cool slightly. 3 To make the batter, whisk together the flour, sea salt and nutmeg in a bowl. Slowly whisk in the milk until the batter is smooth. Add the eggs and beat vigorously until the mixture becomes frothy. 4 Once the cast-iron pan is hot, remove it from the oven and carefully add oil, swirling it to coat the bottom and sides of the pan. Pour the batter into the hot pan. Arrange the roasted pumpkin slices and red onion wedges evenly on top of the batter. Nestle dollops of cottage cheese into the batter around the vegetables and top with torn sage leaves. 5 Return the pan to the oven and bake for 20-25 minutes, or until the edges are golden, puffed and set in the centre. Let the frittata cool slightly, then slice it into wedges. 6 Scatter over fresh microgreens if desired, and serve the frittata while warm.

VEGGIE

Try these recipes at home with the cottage cheese we have in stores.

Pumpkin and red

onion cottage cheese

Dutch baby frittata

Danone Cottage Cheese

Essential Waitrose Natural Cottage Cheese

Spinneysfood Cottage Cheese

Svalya Cottage Cheese 9% Fat

Essential Waitrose Fat Free Natural Cottage Cheese

ZON INGin

From the Paciﬁ c Ocean, to the Caribbean, to the Aegean Sea, there are islands where the locals seem to live much longer than the rest of the world. Science now calls them Blue Zones, and research into these enclaves has only expanded our understanding of diet and lifestyle

We’ve been hearing, and reading, about Blue Zones for 20 years now. They are real places but also somewhat mythical –regions of the Earth where humans live to an unusually old age, in unlikely numbers and in uncommonly good health. Much less widely known is why they’re called Blue Zones. Dr Giovanni Pes is best qualified to explain. By his own account, he invented the term while researching clusters of centenarians on his home island of Sardinia in the year 2000. “At that time I had no computer,” says Dr Pes today. “Only a map of the island. Every time we discovered a village where the number of centenarians exceeded a certain threshold, I used a blue marker to put a dot on the map.

“After six months, a cloud of these dots was visible, so it was very natural to refer to them as ‘Blue Zones’. I never imagined that the term would become famous, but it was later used by other demographers to indicate populations anywhere in the world charaterised by a high proportion of long-lived people.” Since Pes published his first articles on the data from Sardinia, other Blue Zones have been identified on the islands of Okinawa, Japan, and Ikaria, Greece, and on the Nicoya peninsula of Costa Rica.

In each case there are certain similarities among the oldest residents. A diet high in whole foods, low in animal fats and rich in antioxidants; a lifestyle that favours habitual or “mindless” exercise (whereby people burn calories without having to think about it); a surrounding social system that fosters strong bonds between families and communities.

These factors have since been duly listed and codified by the American author, explorer and researcher Dan Buettner, who worked with Pes and others on related studies and continues to make a big thing of Blue Zones as vectors for how we might live better and longer. He’d rather not go into detail, but Dr Pes makes clear that there is not exactly consensus among the various data-gatherers, many of whom have since gone their own ways, and drawn their own conclusions. Working out of the Department of Clinical and Experimental Medicine at Sardinia’s University of Sassari, Pes himself is scientifically bound to be sceptical of subsequent claims for Blue Zones in Martinique, or in Galicia, Spain.

“I cannot recognise them [as such] until I can personally verify the data.” Demographic changes of the last quarter century have also

made it trickier to remain so sure about the status of existing Blue Zones. On tiny Ikaria, for example, the population is simply too small to test the findings any further. Recent surveys on Okinawa, meanwhile, “show clearly that the generation born after the Second World War are not behaving like their parents”.

“They are not following the traditional diet, the lifestyle in general. And as they start the ageing process, they will lose the benefits of that lifestyle.” Here we come to the crux –Dr Pes’ work has been based around centenarians and “super-centenarians” (those who reach ages of over 110), or nonogenarians where he can’t find enough of their elders. All these people were born in a different time, a different world, and when they pass away it seems more than possible that these statistical outposts will disappear, too.

Looking back toward his home ground of Sardinia, Dr Pes has come to believe that “some Blue Zones will die, but others will emerge”. Across the mountain villages that constituted

the mountains and started eating only farmhouse dishes rich in root veg and goat’s cheese. “We can’t really imitate Blue Zoners, because they’re so different from how we exist now in postmodern societies. You can’t just live like an old Sardinian shepherd. But what you can do is select some specific aspect of his lifestyle, and adapt it to yours.”

“If you do more physical exercise, avoid the use of cars or elevators, this should be enough to help. Or if you start eating better … ” Dr Pes himself has taken this to heart. “I have no garden, I can’t produce my own food, so all I can do is pay more attention to the labels of what I buy in the supermarket. Avoid junk, replace pasta with legumes or bread with vegetables. I’ve never been very fond of meat, now I have it maybe once a month.”

Considering his own longevity, he might take comfort from the fact that his great uncle lived to 110, and his mother is still going at age 99. But one irony of his work has been the discovery that genetics don’t help that much. In the early

“I interviewed centenarians who told me they covered at least 30 kilometres on foot every day, walking up and down hilly terrain that gave them extra stimulus in terms of energy expenditure.”

his original field of study, the number of centenarians is still increasing for now, though he notes, too, that fewer of the younger residents are following their fathers and grandfathers into the particular farming tradition that helped ensure their longevity.

Dr Pes’s research yielded what he called “the shepherd hypothesis”, proposing certain routines and circumstances as a kind of elixir of life in that area. “I interviewed centenarians who told me they covered at least 30 kilometres on foot every day, walking up and down hilly terrain that gave them extra stimulus in terms of energy expenditure. This is why they were so much fitter from a respiratory and cardiovascular point of view. Stronger, more capable of resisting the onset of age-related and metabolic diseases.”

It’s tempting to think that we all might live so long if we just dropped everything, moved to

days, many observers assumed that Sardinia’s particular gene pool – as distinct from other European populations – would explain its odd gerontology. In the years since, no specific feature of the native DNA has proven this out, and experts now estimate the “heritability” of lifespan at 10 per cent or less.

“In a way that’s good news, because it means at least 90 per cent is due to other, non-genetic factors.” In any case, suggests Dr Pes, we should all be more focused on what some now call “healthspan”, and “mindspan”. “The point is not just to have a longer life, and personally I would prefer it to be shorter, but healthier. I’m a big believer in the idea of successful ageing, which means maintaining a healthy body, and mind, as long as we can. We don’t need Blue Zones for that. Any physician or nutritionist will tell you the same thing.”

Grilled sardines with lemon and oregano

Sardinia

GRILLED SARDINES WITH LEMON AND OREGANO

Sardines are rich in Omega-3 fatty acids that we all need more of. It’s best served fresh out of the sea and straight off the grill with an added earthy tang of lemon and oregano.

Prep time: 15 minutes

Cook time: 10 minutes

Serves: 4

8 fresh whole sardines, cleaned and descaled

2 lemons

3 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

Handful of fresh oregano

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

To serve

Handful of fresh oregano

Handful of Spinneysfood Fresh Basil 1 lemon

1 Rinse the sardines, then pat dry with paper towels. Place them in a shallow dish. Zest and juice the lemons. Toss the fish with the olive oil, lemon zest, oregano leaves, salt and pepper until they are evenly coated. Marinate for approx. 10-15 minutes while you prepare the grill. 2 Preheat the grill to a medium-high heat. Brush the grill grates with 1 tablespoon of olive oil to prevent the fish from sticking. 3 Remove the sardines from the marinade and place them on the hot grill. Grill the sardines for 3-4 minutes

on either side, or until the skin is crispy and the flesh is cooked through. Be careful when flipping to keep the fish intact. Transfer the grilled sardines to a serving platter. 4 Drizzle the fresh lemon juice over the fish and scatter over fresh oregano and basil leaves. 5 Serve the sardines with lemon halves on the side.

PANE CARASAU WITH GOAT’S CHEESE AND WILD HERBS

The crisp traditional ﬂatbread pane carasau is also known as carta da musica, or ‘sheet music’, in reference to its scroll-like proﬁle. It’s often served with pecorino, but whipped goat’s cheese makes for a creamier texture contrast that’s also a little healthier for the heart.

Prep time: 30 minutes (plus resting time)

Cook time: 20 minutes

Makes: 4-6

For the pane carasau

2½ tsp active dry yeast

350ml warm Spinneysfood Bottled Drinking Water

180g Spinneysfood All-Purpose Flour

180g semolina ﬂour

¼ tsp Spinneysfood Fine Sea Salt

For the whipped goat’s cheese

200g soft goat’s cheese

100g cream cheese

1 lemon

Handful of mixed wild herbs (rosemary/basil/oregano)

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

Spinneysfood Black Pepper, freshly ground, to taste

VEGGIE

To serve

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tbsp Spinneysfood Natural Sea Salt Flakes

1 In a large mixing bowl, dissolve the yeast in the warm water. Let it sit for 5 minutes until bubbly. Add the flours and salt. Mix until the dough is soft but firm. Cover with a clean tea towel and let it rest for 1 hour. After resting, knead the dough for 5-7 minutes on a lightly floured surface until smooth. Divide into 4 balls, cover again and let it rest for a further hour.

2 Preheat the oven to 230°C, gas mark 8. Lightly flour a baking tray and put it in the oven while it preheats. 3 On a lightly floured surface, roll out each ball into very thin sheets. Using the lid of a large pot, cut out large circles. Place one sheet of dough on the prepared baking tray and bake for 2-3 minutes. Flip the sheet over and bake for an additional 2-3 minutes, or until crispy and golden. Remove from the oven, let cool, then brush with olive oil and sprinkle with sea salt. Repeat this process until you have

Sardinian

minestrone

Pane carasau with goat’s cheese and wild herbs

cooked the rest. You can roll the extra dough together to make more rounds. 4 To make the whipped goat’s cheese, combine the goat’s cheese and cream cheese in a medium-sized bowl. Zest and juice the lemon. Finely chop the herbs. Add them to the bowl along with the olive oil and pepper. Using a hand mixer, beat until the mixture is light and smooth. 5 Serve the crisp pane carasau with the whipped goat’s cheese spread on the side. Scatter over extra herbs and drizzle with olive oil, if desired.

SARDINIAN MINESTRONE

This Sardinian variation on classic minestrone soup packs a great deal of the Mediterreanean diet’s healthiest constituents into one bowl, from root vegetables, legumes and tomatoes to olive oil and life-enhancing herbs.

Prep time: 20 minutes

Cook time: 1 hour

Serves: 6-8

1 large brown onion

2 celery stalks

2 medium carrots

3 garlic cloves

1 large russet potato

2 medium courgettes

100g green cabbage

200g Spinneysfood Trimmed Green Beans

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

400g Spinneysfood Whole Peeled Italian Tomatoes

2 tsp Spinneysfood Dried Oregano

Spinneysfood Fine Sea Salt, to taste Spinneysfood Black Pepper, freshly ground, to taste

750ml vegetable stock

100g whole wheat pearl couscous

1 x 400g tin Spinneysfood Cannellini Beans

To serve

30g Spinneysfood Pecorino Romano

1 Peel and finely dice the onion, celery and carrots. Peel and mince the garlic. Dice the potato and courgettes. Slice the cabbage and chop the green beans into 2cm pieces. 2 Heat the olive oil in a large pot over a medium heat. Add the onion, celery, and carrots, and sauté for 5-7 minutes until softened. Stir in the minced garlic and cook for a further minute. Add the remaining vegetables and the chopped tomatoes to the pot along with the dried oregano and a generous pinch of salt and pepper. Pour in the vegetable stock or water, ensuring the vegetables are covered. Bring the soup to a boil, then reduce the heat to low and let it simmer for 25 minutes, or until the vegetables are tender. 3 Add the pearl couscous and cannellini beans to the pot and simmer for an additional 10-12 minutes. If needed, add a little more vegetable stock or water to reach your desired consistency.

4 Ladle the minestrone into bowls and grate over the pecorino romano for added flavour. Serve immediately.

Okinawa

OKINAWAN SOBA

Okinawan soba noodles are a world away from the Japanese mainland dish – made with egg and/or ﬂour rather than buckwheat and served with tender beef, resulting in a more nourishing and equally delicious dish.

Prep time: 20 minutes

Cook time: 2 hours

Serves: 4

For the beef

1kg beef short ribs

1-2L Spinneysfood Bottled Drinking Water

30g fresh ginger

65ml soy sauce

2 tbsp Spinneysfood Fine Grain White Sugar

2 tbsp mirin

For the broth

1L broth from cooking the beef

10g bonito ﬂakes

1 tbsp soy sauce

Gomaae

Okinawan soba

VEGAN

3 tbsp mirin

Spinneysfood Fine Sea Salt, to taste

To serve

400g Japanese soba or egg noodles

Handful of Spinneysfood Fresh Chives 4 tbsp beni shoga (pickled ginger)

1 Place the beef short ribs in a large pot and fill with enough water to fully cover them. Bring to a boil and cook for 5 minutes to remove impurities. Drain and discard the water, then rinse the beef. Return the blanched beef to the pot. 2 Slice the ginger and add to the pot with enough water to cover the ribs. Bring to a boil, then reduce the heat to low and simmer for 1½ hours with a lid on or until the beef becomes very tender but still holds together. 3 Remove the beef from the pot and place it in a large pan. Reserve the broth and discard the ginger. Add the soy sauce, sugar and mirin to the pan to form a sauce. Simmer for 7-10 minutes, turning the beef to coat it in the thick sauce.

4 Add the the bonito flakes, soy sauce and mirin to the broth. Adjust the salt according to taste. Bring the broth to a boil, then reduce the heat to low and simmer gently for 5 minutes. Turn off the heat and set aside. 5 Cook the noodles according to the package instructions.

Drain well and divide the noodles between four serving bowls. 6 Finely chop the chives.

7 Pour the soba broth over the noodles. Top with the glazed beef, chives and pickled ginger. Serve immediately.

GOMAAE

Leafy greens and seaweed form the roots of the ﬁgurative tree of life that grows on Okinawa – bursting with vitamins, minerals and antioxidants that push human longevity to the upper limits on that island chain. This spinach salad plants something of that core goodness within you, too.

Prep time: 15 minutes

Cook time: 5 minutes

Serves: 4

For the salad

300g Spinneysfood Organic Baby Spinach

1 tbsp dried wakame seaweed

For the dressing

2 tbsp Spinneysfood White Sesame Seeds

1½ tbsp mirin

1½ tbsp soy sauce

1 tsp Spinneysfood Extra Fine Caster Sugar

1 tbsp rice vinegar

1 tsp sesame oil

1 Bring a large pot of water to a boil. Add the baby spinach and blanch for 30 seconds to 1 minute, until it just wilts. Drain the baby spinach and immediately transfer it to a bowl of ice water to stop the cooking process. Once cooled, drain and squeeze out any excess water. 2 Place the dried wakame seaweed in a small bowl and cover with warm water. Let it soak for 5 minutes until rehydrated and tender. Drain well and squeeze out any excess water. Set aside. 3 In a small dry pan, toast the white sesame seeds over a medium heat for 1-2 minutes until fragrant, stirring constantly to prevent them from burning. Transfer the sesame seeds to a mortar and pestle and lightly grind to release their oils. In a small bowl, whisk together the ground sesame seeds with the remaining dressing ingredients until the sugar dissolves and the dressing is well combined. 4 In a large bowl, toss the blanched spinach and rehydrated wakame with the sesame-mirin dressing until evenly coated. Transfer the gomaae to individual plates or a serving dish. 5 Sprinkle over more toasted sesame seeds, if desired, before serving.

To serve

2 tsp Spinneysfood White Sesame Seeds

Jushi

VEGAN

For a faster version of this dish, buy Nuchar cooked octopus from Spinneys and follow the recipe from step 2.

Grilled octopus with red grape vinegar and oregano dressing

JUSHI

Every Okinawan grandma has a recipe for jushi, each mixing chicken, brown rice, vegetables and dashi broth to achieve a slightly different texture and ﬂavour. Taken all together, any iteration of this dish gestures strongly toward the secret of the native Blue Zone diet.

Prep time: 15 minutes

Cook time: 1 hour 20 minutes

Serves: 4

For the dashi stock

1½L Spinneysfood Bottled Drinking Water

20g kombu

20g bonito ﬂakes

20g dried shiitake mushrooms

For the jushi

150g Spinneysfood Boneless Chicken Thighs

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

1 tsp Spinneysfood Mediterranean Extra Virgin Olive Oil

400ml dashi stock

3 tbsp light soy sauce

1 tbsp mirin

5cm piece fresh ginger

1 leek

2 Spinneysfood Shiitake Mushrooms

1 medium carrot

100g enoki mushrooms

2 large Spinneysfood Organic Free-Range Eggs

To serve

100g brown rice

2 Spinneysfood Spring Onions

2 tbsp shredded sushi nori

1 tsp black sesame seeds

1 To make the dashi, add the water along with the other stock ingredients to a medium-sized pot. Bring to a boil then allow to simmer on low for 1 hour. Strain and set aside to cool.

2 Cook the brown rice according to package instructions, then set aside. 3 Chop the chicken thighs into bite-sized pieces and season with salt and pepper. Place a large pot over a medium heat. Once hot, add the olive oil. Add the chicken to the pot and cook for 3-4 minutes, turning occasionally, until browned and cooked through. Remove the chicken from the pot and set aside. 4 In the same pot, add the dashi stock and season with soy sauce and mirin. Grate the fresh ginger into the broth. Finely slice the leek and shitake mushrooms and julienne the carrot. Bring the broth to a boil over a mediumhigh heat, then reduce the heat to medium and

return the browned chicken to the pot along with the vegetables and enoki mushrooms. Whisk the egg in a jug and slowly pour it into the hot broth in a slow stream to achieve egg ribbons. Allow the eggs to cook for 30 seconds before turning off the heat.

5 Slice the spring onions at a diagonal. Divide the brown rice between four bowls and ladle over the jushi. Scatter over the spring onion, shredded sushi nori and black sesame seeds. Serve immediately.

Ikaria

GRILLED OCTOPUS WITH RED GRAPE VINEGAR AND OREGANO DRESSING

The astonishingly healthy elders of Ikaria have been eating octopus from the surrounding Aegean Sea for all of their very long lives. Grilled to optimal tenderness here, it’s given extra zing with red onion and red grape vinegar.

Prep time: 20 minutes

Cook time: 1 hour

Serves: 4

For the octopus

1 lemon

2 garlic cloves

2 Spinneysfood Bay Leaves

1kg octopus

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

For the dressing

1 small red onion

1 garlic clove

4 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

2 tbsp Spinneysfood Organic Red Grape Vinegar

2 tsp Spinneysfood Dried Oregano

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

To serve

Fresh oregano

1 Bring a large pot of salted water to a boil. Halve the lemon and crush the garlic cloves. Add them to the pot of water along with the bay leaves. Once boiling, carefully lower the octopus into the water. Reduce the heat to a simmer and cook for approx. 45 minutes to 1 hour, or until the octopus is tender when pierced with a fork. Once the octopus is tender, remove it from the pot and let it cool to room temperature. Pat dry with paper towels to ensure a good sear on the grill. 2 Preheat the grill or grill pan over a medium-high heat. Brush the octopus tentacles with the olive oil and season with salt and pepper. Grill the octopus for approx. 3-4 minutes on both sides, until lightly charred and crispy. 3 Finely dice the red onion and mince the garlic. Add to a

Ikarian soufico

Lahanika me avga

Lahanika me avga, which literally means ‘vegetables with eggs’ in Greek, is a hearty, avourful dish perfect for brunch or a light lunch.

small bowl along with the remaining dressing ingredients. Season with salt and pepper.

4 Arrange the grilled octopus on a serving platter. Generously drizzle over the dressing. Scatter over some fresh oregano and serve.

IKARIAN SOUFICO

The traditional Ikarian diet leans hard toward root veggies and wild herbs, and islanders tend to boost their intake with a souﬁco stew. This is almost all the healthiest ingredients of the Mediterranean diet thrown into one pot.

Prep time: 20 minutes

Cook time: 1 hour

Serves: 4-6

1 large white onion

1 medium aubergine

2 medium courgettes

1 Spinneysfood Red Capsicum

1 Spinneysfood Yellow Capsicum

4 large ripe Roma tomatoes

1 large russet potato

200g Spinneysfood Trimmed Green Beans

2 garlic cloves

Handful of Spinneysfood Fresh Parsley

3 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tbsp tomato paste

1 tsp Spinneysfood Dried Oregano

1 tsp Spinneysfood Dried Thyme

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

1 Peel and dice the onion. Chop the aubergine, courgettes, capsicums and tomatoes into similarsized chunky pieces, so they cook evenly. Chop the potato into smaller cubes as it will take the longest to cook. Trim the ends of the green beans. Mince the garlic and finely chop the parsley. Set all the vegetables aside, keeping them separate.

2 Heat the olive oil in a large pot over a medium heat. Add the onion and garlic and sauté for 5-7 minutes until softened and translucent. Add the potatoes and aubergine and fry for a further 5 minutes before adding in the remaining vegetables. Stir in the chopped tomatoes, tomato paste, oregano, thyme, salt and pepper. Mix everything well. Cover the pot with a lid, lower the heat and simmer gently for 25 minutes until the vegetables are soft and have released their

juices, forming a rich stew. If the mixture becomes too dry add a splash of water to maintain a saucy consistency. Once the vegetables are tender, stir in the chopped parsley. Taste the stew and adjust the seasoning with more salt and pepper, if needed. 3 Ladle the soufico into bowls, drizzle with a little extra olive oil and serve warm.

LAHANIKA ME AVGA

Another meat-free, plant-heavy recipe of near-ancient Greek ancestry, Lahanika adds baked eggs to a dish of roasted seasonal vegetables. On Ikaria it’s most often eaten for lunch, or a little earlier for brunch.

Prep time: 20 minutes

Cook time: 45 minutes

Serves: 4

1 large aubergine

2 medium russet potatoes

2 medium courgettes

1 red onion

1 Spinneysfood Red Capsicum

1 Spinneysfood Yellow Capsicum

2 large Roma tomatoes

2 garlic cloves

Handful of Spinneysfood Fresh Parsley

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

2 tsp Spinneysfood Dried Oregano Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

3 large Spinneysfood Organic Free-Range Eggs

1 Preheat the oven to 200°C, gas mark 6.

2 Chop the aubergine and potatoes into 2cm cubes. Slice the courgettes into rounds. Dice the onion, capsicums and tomatoes into similar sized pieces. Mince the garlic and finely chop the parsley. Place the vegetables in a cast-iron pan and add the olive oil, garlic and oregano before tossing to coat the vegetables evenly. Season with salt and pepper. Roast in the oven for 30-35 minutes, or until the vegetables are tender and golden brown, stirring halfway through cooking.

3 Remove the dish from the oven and make three small wells in the vegetables. Carefully crack an egg into each well. Return the dish to the oven and bake for an additional 6 minutes, or until the egg whites are set but the yolks are still slightly runny. 4 Remove from the oven and serve.

Adding legumes, fresh veggies and organic olive oil to your diet is easy with the products in stores.

Spinneysfood Organic Chickpeas

Spinneysfood Organic Mediterranean Extra Virgin Olive Oil

Spinneysfood Mixed Capsicums

Spinneysfood Baby Courgettes

Spinneysfood Cannellini Beans

VEGGIE

VEGAN

SHARP SHOOTER

Apple cider vinegar (ACV) is more than just a pantry staple; it’s a health-boosting powerhouse known for its potential benefi ts, including aiding digestion and promoting a balanced gut. Use it in home-made gummies, drinks and more

Quick tropical kombucha

Berry antioxidant ACV gummies

Green tea and ginger ACV elixir

Packed with probiotics and anti-in ammatory turmeric, this cheat’s kombucha promotes digestion and a balanced microbiome for vibrant health.

QUICK TROPICAL KOMBUCHA

Our unﬁltered apple cider vinegar with the mother is rich in probiotics and enzymes, which are believed to support gut health by promoting digestion and a balanced microbiome, making this kombucha a refreshing drink with anti-inﬂammatory properties.

Prep time: 20 minutes

Serves: 6

For the kombucha

100ml Spinneysfood Bottled Drinking Water

1 tbsp Teapigs Chamomile Flowers

2cm piece fresh ginger

1cm piece fresh turmeric root (or ¼ tsp Spinneysfood

Fine Turmeric)

1 lemon

250g Spinneysfood Frozen Mango

250ml Spinneysfood Pineapple Juice

4 tbsp Spinneysfood Organic Raw Unﬁltered Apple

Cider Vinegar

Small handful of Spinneysfood Fresh Basil

To serve

500ml sparkling water

1 tbsp Teapigs Chamomile Flowers

1 lime

Handful of Spinneysfood Fresh Mint

1 Boil the water and steep the chamomile flowers in the hot water for 10 minutes. Strain and cool completely in the refrigerator. 2 Peel the ginger and turmeric, and juice the lemon.

3 In a blender, add the ginger, turmeric, chamomile tea and lemon juice with the remaining ingredients. Blitz on high until smooth.

4 Transfer to a large pitcher, top with the sparkling water and stir gently. 5 Roughly crush the chamomile flowers. 6 Prepare 6 glasses by rubbing half a lime over one side of each glass. Roll the rims of the glasses in the crushed chamomile flowers. 7 Pour the chilled kombucha

into the glasses and add a couple of mint leaves.

8 Serve immediately.

BERRY ANTIOXIDANT ACV GUMMIES

The combination of the grass-fed gelatin and apple cider vinegar is believed to aid skin elasticity and gut health, making these gummies a nourishing daily supplement.

Prep time: 15 minutes (plus setting time)

Chill time: 2 hours

Makes: 80

150g fresh mixed berries

2 oranges

38g grass-fed beef gelatin

90ml cold Spinneysfood Bottled Drinking Water

2 tbsp Bioactive Green Apple Collagen Gel

4 tbsp Spinneysfood Organic Raw Unﬁltered Apple

Cider Vinegar

2-3 tbsp raw Manuka honey

1 In a small saucepan, combine the mixed berries and juice of the oranges. Heat over a mediumlow heat for 5-7 minutes, stirring occasionally, until the berries soften and release their juice.

2 Meanwhile, add the gelatin granules to the cold water and set aside for 5 minutes to bloom.

3 Add the collagen gel into the hot berry mixture for the last minute and stir to dissolve. Remove from the heat and allow to cool slightly before adding to a blender. Blitz until smooth, then strain to remove any pulp or seeds. 4 Return the strained mixture to the saucepan. Stir in the apple cider vinegar and honey. Gradually whisk in the gelatin, ensuring it fully dissolves into the warm liquid. 5 Pour the mixture into silicone gummy moulds or a shallow dish lined with parchment paper. Refrigerate for at least 2 hours or until the gummies are completely set. 6 Once set, pop the gummies out of the mould or cut them into bite-sized squares. 7 Take two gummies every morning for an antioxidant boost.

GREEN TEA AND GINGER ACV ELIXIR

This elixir combines green tea’s antioxidants, ginger’s anti-inﬂammatory properties, the detoxifying beneﬁts of ACV and the electrolytes from sea salt and magnesium to create a nourishing beverage.

Prep time: 30 minutes

Serves: 4

For the elixir

5cm piece fresh ginger

500ml Spinneysfood Bottled Drinking Water

2 Spinneysfood Pure Green Tea Bags

1 lemon

2 tbsp Spinneysfood Organic Raw Unﬁltered Apple

Cider Vinegar

1 tbsp raw Manuka honey

¼ tsp Himalayan pink salt

½ tsp magnesium powder

250ml coconut water

To serve

2 tbsp Spinneysfood Organic Natural Honey

1 tsp Himalayan pink salt

6-8 Spinneysfood Fresh Mint leaves

200g Spinneysfood Ice Cubes

1 Peel and roughly slice the ginger. 2 Bring the water to a boil in a small saucepan over a medium heat. Steep the green tea bags and sliced ginger in the hot water for approx. 5 minutes. Remove the tea bags and strain the tea into a large jar. Let the tea cool slightly. 3 Juice the lemon and add the juice to the jar along with the remaining ingredients. Stir well to ensure the salt has dissolved. 4 Prepare four glasses by brushing honey on a small section of each glass. Roll the honey brushed side of the glasses in the pink salt. 5 Fill the glasses with ice cubes and add the fresh mint leaves. Carefully pour in the green tea and ginger ACV elixer and serve immediately

Explore our selection of apple cider vinegar products in stores.

VEGGIE

VEGAN

POWER PLANT

LOADED SILKY TOFU WITH CHILLI OIL AND CRISPY ONIONS

This loaded silky tofu dish is easy to prepare, yet full of ﬂavour and texture. The creamy silken tofu is topped with a spicy, savoury chilli garlic sauce and ﬁnished with crispy onions and sesame oil for an irresistible combination.

Prep time: 10 minutes

Cook time: 5 minutes

Serves: 2-3

450g silken tofu

2 Spinneysfood Spring Onions

2-3 garlic cloves

2 tsp Spinneysfood Light Muscovado Sugar

3 tbsp soy sauce

1 tbsp rice vinegar

1 tbsp chilli crisp

1 tsp toasted sesame oil

1 tbsp crispy fried onions

1 tsp toasted sesame seeds

1 Carefully remove the tofu from its packaging. Place the tofu on a clean, kitchen towel to absorb any excess moisture while you prepare the sauce.

2 Finely slice the whites of the spring onions and julienne the green part. Place the green parts of the spring onions in iced water. Mince the garlic. In a small pan placed over a medium heat, add the white parts of the spring onions, garlic, brown sugar, soy sauce, rice vinegar and chilli crisp. Stir frequently until the mixture starts to simmer. Allow to simmer for approx. 1-2 minutes until the sugar dissolves and the sauce thickens slightly. Remove from the heat and stir in the sesame oil. 3 Place the tofu on a plate and pour the chilli garlic sauce over the tofu. 4 Scatter over crispy fried onions, sesame seeds and spring onion greens and serve.

STICKY ORANGE TEMPEH WITH SESAME BROCCOLI

Tempeh has a naturally mild ﬂavour, making it an ideal base for soaking up the sticky orange sauce, allowing it to take on bold ﬂavours in this dish.

Prep time: 20 minutes

Cook time: 45 minutes

Serves: 4

For the tempeh

200g tempeh

2 oranges

2cm piece fresh ginger

2 garlic cloves

2 tbsp soy sauce

2 tbsp corn starch

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

2 tbsp Spinneysfood Pure Maple Syrup

1 tbsp rice vinegar

2 tbsp gochujang

For the broccolini

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

250g broccolini

1 tsp toasted sesame oil

1 tbsp soy sauce

1 tbsp Spinneysfood White Sesame Seeds

To serve

300g cooked rice from Spinneys deli

Handful of Spinneysfood Fresh Coriander

1 Slice the tempeh into bite-sized cubes. Zest 1 orange and juice both. Finely grate the ginger and garlic. Toss the cubed tempeh in soy sauce and then corn starch to coat evenly. 2 Heat the olive oil in a large pan over a medium heat and add the tempeh cubes. Pan fry for approx. 5-8 minutes, turning occasionally, until golden and crispy on all sides. Remove from the pan and set aside. In the same pan, add the orange zest, orange juice, maple syrup, rice vinegar, gochujang, ginger and garlic. Stir well and bring the mixture to a simmer. Cook for 2-3 minutes until the sauce thickens and becomes sticky. Add the tempeh back into the pan and toss to coat it evenly in the glaze. 3 Heat the olive oil in a clean pan over a medium heat. Add the broccolini and sauté for 5-7 minutes until bright green and tender yet crisp. Drizzle with sesame oil and soy sauce and sprinkle over the sesame seeds. Stir to coat evenly and cook for an additional 1-2 minutes. Remove from heat and set aside. 4 Spoon the sticky orange tempeh over a bed of steamed rice. Add a side of sesame broccoli. Scatter over some roughly torn fresh coriander and serve while hot.

MISO AND TOFU GUT HEALING SOUP

This soup combines the beneﬁcial probiotics of miso with nutrient-dense seaweed and tofu, making it a restorative meal. Topped with crispy wakame and fresh herbs, it’s nourishing and delicious.

Prep time: 10 minutes

Cook time: 25 minutes

Serves: 4-6

VEGAN

TOP TIP!

You can also serve this dish warm by poaching the tofu in simmering water for 5 minutes, before plating with the chilli garlic sauce and toppings.

Loaded silky tofu with chilli oil and crispy onions

Miso and tofu gut healing soup

Tempeh-shiitake dumplings with black garlic dipping sauce

Sticky orange tempeh with sesame broccoli

Seitan satay skewers with spicy peanut sauce

6 Spinneysfood Spring Onions

1½L Spinneysfood Bottled Drinking Water

15cm piece dried kombu

20g dried wakame seaweed

80g white miso paste

Spinneysfood Fine Sea Salt, to taste

2 tbsp sesame oil

1 tbsp soy sauce

300g silken tofu

To serve

1 tbsp black sesame seeds, Handful of Spinneysfood Fresh Basil

1 Chop the spring onions in half and add to a large saucepan. Combine with the water and kombu. Bring to a boil over a high heat, then reduce to a medium heat and simmer for 20 minutes. Remove and discard the kombu and green onions. 2 Lower the heat, add the wakame seaweed to rehydrate and infuse into the broth. Remove after 3 minutes and set aside. Add the white miso paste into the soup and whisk until fully dissolved. Keep the broth warm over a low

heat. 3 Pat the wakame dry and sprinkle sea salt over. In a small frying pan, heat the sesame oil over a high heat. Once the oil is hot, fry the salted wakame in batches for approx. 1-2 minutes or until crisp on either side. 4 Strain the miso soup for a clear broth and season with soy sauce. Carefully dice the silken tofu. Divide the miso broth among serving bowls and carefully drop in the tofu. 5 Scatter over the crispy wakame and black sesame seeds. Top with fresh basil and serve immediately.

TEMPEH-SHIITAKE DUMPLINGS WITH BLACK GARLIC DIPPING SAUCE

These dumplings are ﬁlled with tempeh, shiitake mushrooms and greens, all wrapped in a crispy sesame-crusted dumpling shell. Paired with a rich black garlic dipping sauce, they make for a perfect appetiser or main dish full of umami ﬂavour.

Prep time: 30 minutes

Cook time: 15 minutes

Makes: 30

For the dumplings

2 shallots

2cm piece fresh ginger

1 garlic clove

150g Spinneysfood Shiitake Mushrooms

200g tempeh

150g Spinneysfood Organic Pak Choi

2 tbsp soy sauce

½ tsp Spinneysfood Black Pepper, freshly ground, to taste

2 tbsp toasted sesame oil

30-34 dumpling wrappers

2 tbsp Spinneysfood Pure Sunﬂower Oil

2 tbsp Spinneysfood Bottled Drinking Water

For the dipping sauce

2cm piece ginger

2 tbsp black garlic paste VEGAN

2 tbsp soy sauce

1 tbsp rice vinegar

1 tbsp toasted sesame oil

1 tbsp molasses

To serve

1 red bird’s eye chilli

1 tbsp Spinneysfood White Sesame Seeds

1 Peel and roughly chop the shallots, ginger and garlic. Using a food processor, add the shallots, mushrooms, ginger, garlic, tempeh and pak choi. Pulse until the filling is evenly chopped, then season with soy sauce and black pepper.

2 Heat the sesame oil in a large pan over a medium-high heat. Cook the mixture for approx. 5 minutes, stirring occasionally until fragrant and lightly caramelised. Remove from heat and

set aside to cool. 3 Lay the dumpling wrappers on a clean surface. Spoon approx. 1 teaspoon of the filling into the centre of each wrapper. Brush water around the edges of the wrapper, fold the edges around the filling, forming a half moon and pinch a few folds to seal the edge. Repeat with all the wrappers and filling. 4 Heat the sunflower oil in a large pan over a medium heat. Once hot, add the dumplings in batches and pan-fry for 2 minutes or until the bottoms are golden brown. Carefully add the water to the pan, and immediately cover with a lid. Lower the heat to medium-low and let the dumplings steam for 5-6 minutes, until the wrappers are soft and the filling is heated through. 5 Finely grate the ginger. In a medium bowl, whisk together the black garlic paste, soy sauce, rice vinegar, sesame oil, molasses and ginger. 6 Thinly slice

the chilli. Scatter the chilli and sesame seeds over the dumplings. Serve immediately with the black garlic dipping sauce on the side.

SEITAN SATAY SKEWERS WITH SPICY PEANUT SAUCE

Enhance the ﬂavour of this dish by marinating the seitan for several hours or overnight. If using wooden skewers, soak them in water for 20-30 minutes before threading to prevent them from burning on the grill.

Prep time: 20 minutes (plus marination time)

Cook time: 10 minutes

Serves: 4

For the seitan skewers

1 garlic clove 1 lime

Korean fried seitan burger with gochujang and pickled slaw

VEGAN

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

2 tbsp soy sauce

2 tsp Spinneysfood Pure Maple Syrup

2 tsp Spinneysfood Fine Coriander

1 tsp Spinneysfood Fine Cumin

1 tsp Spinneysfood Fine Turmeric

400g seitan

2 Spinneysfood Spring Onions

For the spicy peanut sauce

1 garlic clove

2cm piece ginger

1 lime

4 tbsp Spinneysfood Smooth Peanut Butter

2 tbsp soy sauce

2 tbsp coconut milk

1 tbsp Spinneysfood Organic Maple Syrup

1 tsp Sriracha

2 tbsp Spinneysfood Bottled Drinking Water

For serving

Handful of Spinneysfood Fresh Coriander

20g peanuts

1 lime

1 Mince the garlic and juice the lime. In a bowl, whisk together the olive oil, soy sauce, maple syrup, garlic and lime juice. Add the spices. Slice the seitan into 2cm thick slices and toss in the marinade until fully coated. Cover and refrigerate for at least 20 minutes. 2 To make the sauce, mince the garlic, grate the ginger and juice the lime. In a small bowl, combine the peanut butter, soy sauce, coconut milk, maple syrup and Sriracha. Add the garlic, ginger, lime juice and whisk until smooth. If the sauce is too thick, add 1 tablespoon of water at a time until it reaches the desired consistency.

3 Slice the spring onion into 3cm long pieces. Thread the marinated seitan pieces onto the skewers alternating with the pieces of spring onion. 4 Preheat a grill pan over a mediumhigh heat. Grill the seitan skewers for approx. 8-10 minutes, turning occasionally, until slightly charred and heated through. 5 Scatter over some chopped coriander and crushed peanuts over the skewers. Serve the skewers with the peanut sauce and lime wedges on the side.

KOREAN FRIED SEITAN BURGER WITH GOCHUJANG AND PICKLED SLAW

Before frying the seitan, dust it lightly with corn starch. This will create an even crispier texture, giving it that

satisfying crunch that pairs perfectly with the sticky gochujang glaze.

Prep time: 15 minutes (plus marination and pickling time)

Cook time: 20 minutes

Serves: 4

For the fried seitan

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

400g seitan

1 garlic clove

5cm piece fresh ginger

3 tbsp gochujang

2 tsp rice vinegar

2 tbsp soy sauce

2 tsp sesame oil

1 tbsp Spinneysfood Organic Maple Syrup

For the pickled slaw

1 small carrot

3 radishes

1 small red cabbage

1 Spinneysfood Spring Onion

2 tbsp rice vinegar

2 tsp toasted sesame oil

Pinch of Spinneysfood Fine Sea Salt

For serving

4 Spinneysfood Brioche Burger Buns

120g vegan mayonnaise

Handful of Spinneysfood Fresh Coriander

1 Heat the oil in a medium-sized pan over a medium heat. Slice the seitan widthways into 2cm thick slices and fry them in the hot oil, turning occasionally until evenly golden and crispy. This should take approx. 5-7 minutes. Place the seitan on paper towels to drain excess oil. 2 Meanwhile, mince the garlic and finely grate the ginger. In a small bowl, whisk together the gochujang, rice vinegar, soy sauce, sesame oil, maple syrup, garlic and ginger. Add a tablespoon of water to loosen the sauce, if needed. 3 Once the seitan has cooled slightly, toss it in the gochujang glaze ensuring each piece is well-coated. Set aside for 10 minutes so the seitan absorbs the glaze. 4 Julienne the carrot and radish, finely slice the cabbage and spring onion. In a medium-sized bowl, combine the carrot, radish, red cabbage and spring onion. Add the rice vinegar, sesame oil and salt. Toss well and let the slaw sit for at least 15 minutes to pickle. 5 Slice the burger buns in half and spread vegan mayonnaise on both halves. Add a spoonful of pickled slaw and several pieces of the seitan on top. Top with coriander and place the bun lids on to serve.

Make these recipes with the tofu and tempeh we stock in stores.

VEGAN

Better Nature Organic Tempeh

The Tofoo Co. Extra Firm Tofu

Clearspring Organic Silken Tofu

Spinneysfood Medium Firm Fresh Tofu

Better Nature BBQ Strips

super

Colourful, fresh and full of ﬂ avour and texture, these sharing salads make excellent sides, or even nutrient-dense meals when eaten on their own

Honey-roasted beetroot with sumac watermelon and creamy cashew dressing

Customise the roasted cauli ower salad by swapping out kimchi for tangy sauerkraut, or adding roasted sweet potatoes for extra texture and natural sweetness.

HONEY-ROASTED BEETROOT WITH SUMAC WATERMELON AND CREAMY CASHEW DRESSING

Replace the honey with agave or maple syrup to make this refreshing salad vegan-friendly.

Prep time: 15 minutes

Cook time: 30 minutes

Serves: 2

For the beetroot

500g fresh beetroots

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tbsp Spinneysfood Organic Natural Honey

½ tsp Spinneysfood Fine Sea Salt

½ tsp Spinneysfood Black Pepper, freshly ground

For the creamy cashew dressing

1 lemon

1 garlic clove

2 tbsp Freakin’ Healthy Almond Cashew Spread

3 tbsp water

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tsp Dijon mustard

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

300g fresh watermelon

2 tbsp sumac

1 tbsp mixed seeds

Handful of Spinneysfood Basil

1 Preheat the oven to 200°C, gas mark 6. Line a roasting dish with baking paper. 2 Peel the beetroots and chop them into wedges. In a mixing bowl, toss the beetroot wedges with the olive oil, honey, salt and pepper until evenly coated. Arrange the beetroot wedges in a single layer in the roasting dish. Roast for 25-30 minutes, flipping halfway through, until tender and caramelised. Remove from the oven and allow to cool. 3 Juice the lemon and peel the garlic. In a blender, combine the cashew almond spread, lemon juice, garlic, water, olive oil, Dijon mustard, salt and pepper. Blitz until smooth and creamy. If the dressing is too thick, add 1 tablespoon of water at a time, until the desired consistency is achieved. Taste and adjust the seasoning, as required. 4 Cut the watermelon into 2cm-thick slices, then into wedges. Place the sumac on a flat plate and press one side of each watermelon wedge into the sumac to coat.

5 Toast the seeds in a dry pan over a medium heat until golden and fragrant. Set aside to cool.

6 Arrange the roasted beetroot wedges and sumac-coated watermelon slices on plates. Drizzle over the creamy cashew dressing,

sprinkle over the toasted seeds and scatter the fresh basil leaves. Serve immediately.

ROASTED CAULIFLOWER AND KIMCHI SALAD

This salad is already a balanced full meal but if you’d prefer, you can add roasted chicken, salmon or even beef for extra protein.

Prep time: 20 minutes

Cook time: 30 minutes

Serves: 4

For the cauliflower

1 medium cauliﬂower

1 x 400g tin Spinneysfood Organic Chickpeas

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tsp smoked paprika

½ tsp Spinneyfood Fine Turmeric

½ tsp Spinneysfood Fine Sea Salt

¼ tsp Spinneysfood Black Pepper, freshly ground

For the dressing

5cm piece ginger

4 tbsp rice vinegar

2 tbsp soy sauce

2 tbsp sesame oil

2 tbsp Spinneyfood Pure Maple Syrup

For assembling

2 avocados

6 Spinneysfood Organic Cucumbers

100g mixed salad leaves

150g kimchi

1 tbsp Spinneysfood White Sesame Seeds

1 Preheat the oven to 200°C, gas mark 6. Line a roasting tray with baking paper. 2 Slice the cauliflower into bite-sized florets. Drain and rinse the chickpeas. In a large bowl, toss the cauliflower and chickpeas with the olive oil, smoked paprika, turmeric, salt and pepper until evenly coated. Spread the cauliflower and chickpeas in a single layer on the roasting tray and roast for 25-30 minutes, or until golden and tender. 3 Peel and finely grate the ginger. In a medium-sized bowl, whisk together the rice vinegar, soy sauce, sesame oil, maple syrup and grated ginger until smooth. Taste and adjust the seasoning, if necessary. 4 Peel and quarter the avocados. Press one side of each quarter into the sesame seeds to coat. Place a cucumber on a cutting board, with a chopstick positioned on either side as guides. Using a sharp knife, slice diagonally into the cucumber at 2mm intervals, stopping when the knife hits the chopsticks. Flip the cucumber over so the unsliced surface faces

upwards and repeat the diagonal slicing process. This technique creates a spiral effect. Add the cucumber spirals to the dressing and toss gently to coat. 5 On a large serving platter, arrange the mixed salad leaves as a base. Top with the roasted cauliflower, chickpeas, sesame-coated avocado and kimchi. Place the dressed cucumber spirals over the salad. Drizzle any remaining dressing over the platter, if desired. Sprinkle over some sesame seeds and serve immediately.

SEARED TUNA AND ROASTED POTATO SALAD WITH QUAIL EGGS

Swap the seared tuna with salmon or even Spinneysfood Cooked Prawns for a modern twist on a Niçoise salad.

Prep time: 15 minutes

Cook time: 20 minutes

Serves: 4

850g Spinneysfood Baby Potato Roasting Kit

200g French beans

8 quail eggs

For the seared tuna

500g fresh tuna steaks

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

½ tsp Spinneysfood Fine Sea Salt

For the dressing

Handful of Spinneysfood Fresh Dill

1 sachet aioli mayonnaise

2 tbsp Spinneysfood Full Fat Greek Yoghurt

2 tsp Spinneysfood Organic Raw Apple Cider Vinegar

½ tsp wholegrain mustard

To serve

50g Spinneysfood Organic Rocket

1 Prepare the Spinneysfood Baby Potato Roasting Kit according to package instructions.

2 Trim and halve the French beans. Bring a medium-sized pot of salted water to a boil. Add the beans and cook for 3 minutes until tender yet crisp. Halfway through, gently add the quail eggs to the boiling water. Cook for 1½ minutes. Drain the beans and eggs from the hot water and immediately plunge them into a bowl of ice-cold water. Once cooled, drain and set aside. 3 Preheat a griddle pan or heavy frying pan over a high heat. Coat the tuna steaks with the olive oil and season lightly with the salt. Place the tuna in the hot pan and sear for 1-2 minutes on each side, depending on the thickness of the steaks. The tuna should be golden on the outside and rare in the centre.

VEGGIE

VEGAN

Roasted cauliflower and kimchi salad

Seared tuna and roasted potato salad with quail eggs

TOP TIP!

Use the rotisserie chicken breasts from Spinneys deli to speed up the process.

Crunchita lettuce with strawberry salsa, Cajun chicken and green goddess feta dressing

Remove from the pan and rest for 5 minutes, then slice thinly. Cover and refrigerate until ready to serve. 4 Finely chop the dill. In a small bowl, combine the aioli mayonnaise, yoghurt, apple cider vinegar, mustard and dill. Stir until smooth. 5 Crack the quail eggs, peel them carefully, and slice them in half. 6 Arrange the rocket leaves on a serving platter. Top with the roasted potatoes, French beans, halved quail eggs and sliced tuna. Serve with the dressing on the side or drizzle over the salad.

CRUNCHITA LETTUCE WITH STRAWBERRY SALSA, CAJUN CHICKEN AND GREEN GODDESS FETA DRESSING

Prep time: 15 minutes

Cook time: 10 minutes

Serves: 2

320g Spinneysfood Cajun Chicken Breasts

For the strawberry salsa

160g strawberries

1 small jalapeño

1 small red onion

Handful of Spinneysfood Fresh Coriander

1 lime

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

For the green goddess feta dressing

1 lemon

2 Spinneysfood Spring Onions

125g Spinneysfood Greek Yoghurt

50g Spinneysfood Organic Feta Cheese

Handful of Spinneysfood Fresh Parsley, plus extra for serving

Handful of Spinneysfood Fresh Dill

Handful of Spinneysfood Fresh Basil

1 garlic clove

½ tsp Spinneysfood Fine Sea Salt

4 heads Crunchita lettuce

1 Cook the Spinneysfood Cajun Chicken Breasts according to the package instructions. Allow to cool slightly, then slice into strips. 2 Finely chop the strawberries, jalapeño and red onion. Chop the coriander. Juice the lime. In a small bowl, combine the chopped strawberries, jalapeño, red onion, coriander, lime juice, olive oil, salt and pepper. Mix well and refrigerate until needed. 3 Juice the lemon and roughly chop the spring onions. Place the yoghurt, feta cheese, herbs, spring onions, lemon juice, garlic and salt in a blender. Blitz until smooth and creamy. If the dressing is too thick, add a tablespoon of water at a time until the desired consistency is achieved. 4 Slice the Crunchita lettuce heads into quarters. Spread the dressing on a serving platter and arrange the lettuce wedges on top. Place the sliced chicken and strawberry salsa over the lettuce. Scatter over some extra parsley and serve.

CABBAGE, MANGO AND PUMPKIN SEED SALAD WITH GOAT’S CHEESE AND CRISPY ZA’ATAR PANKO TOPPING

Cabbage and mango is an unusual pairing in this salad, but the smoky caramelisation of the roasted paprika cabbage creates an earthy base that contrasts nicely with the juicy brightness of the mango. Enjoy on its own or serve it with grilled chicken for a complete meal.

Prep time: 15 minutes

Cook time: 25 minutes

Serves: 2

For the roasted cabbage

1 small purple cabbage

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tsp smoked paprika

½ tsp Spinneysfood Fine Sea Salt

¼ tsp Spinneysfood Black Pepper, freshly ground

For the za’atar pumpkin seed Panko topping

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

50g Panko breadcrumbs

2 tbsp pumpkin seeds

1 tsp Spinneysfood Za’atar

Pinch of Spinneysfood Fine Sea Salt

For the dressing

1 lime

1 small garlic clove

3 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tsp Spinneysfood Organic Natural Honey

1 tsp Dijon mustard

½ tsp Spinneysfood Fine Cumin

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

For the salad

1 ripe mango

100g soft goat’s cheese

Handful of Spinneysfood Fresh Coriander

1 Preheat the oven to 200°C, gas mark 6. Line a baking tray with parchment paper. 2 Slice the purple cabbage into wedges, keeping the core intact to hold the shape. Brush the wedges with the olive oil and season with the smoked paprika, salt and pepper. Place the cabbage on the baking tray and roast for 20-25 minutes, turning halfway through, until tender and caramelised. Remove from the oven and allow it to cool slightly. 3 Heat the olive oil in a small pan over a medium heat. Add the Panko breadcrumbs, pumpkin seeds, za’atar and a pinch of salt. Stir continuously for 3-4 minutes until the breadcrumbs are golden and the seeds are toasted. Remove from the heat and let it cool. 4 Juice the lime and mince the garlic. In a small bowl or jar, whisk together the olive oil, lime juice, honey, Dijon mustard, cumin, salt and pepper until emulsified. Taste and the adjust seasoning, if needed. 5 Thinly slice the mango. Crumble the goat’s cheese. Chop the coriander. 6 On a large serving platter, arrange the roasted cabbage wedges as the base. Top with the mango slices and crumbled goat’s cheese. Drizzle the dressing evenly over the salad. Scatter over the topping and coriander. Serve warm or at room temperature. Make these scrumptious salads with the ingredients we have in stores.

VEGGIE

Al Bustan Quail Eggs Tabchilli Kimchi

Freakin’ Healthy Almond Cashew Spread

Spinneysfood Cajun Chicken Breasts

Spinneysfood Organic Feta

Cabbage, mango and pumpkin seed salad with goat’s cheese and crispy za’atar Panko topping

PRO PROTEIN

TOP TIP!

Make this ahead by layering the vanilla quinoa, blueberry chia jam and yoghurt in a jar and refrigerate overnight.

It’s the essential building block of life that our bones, muscles, cartilage and skin need every day. These recipes offer easy ways to add plant-based protein into your diet

BREAKFAST

OVERNIGHT BLUEBERRY QUINOA WITH COTTAGE CHEESE

Overnight quinoa is packed with plant-based protein, ﬁbre and essential amino acids, making it a nutritious and convenient breakfast option that keeps you full and energised.

Prep time: 10 minutes (plus chilling time)

Cook time: 25 minutes

Serves: 4

For the vanilla overnight quinoa

150g white quinoa

100ml milk or alternative milk

250g Spinneysfood Cottage Cheese

1 tsp vanilla extract

Overnight blueberry quinoa with cottage cheese

1 tbsp ﬂaxseeds

2 tbsp Spinneysfood Organic Natural Honey

For the chia jam

1 lemon

200g Spinneysfood Blueberries

1 tbsp Spinneysfood Organic Natural Honey

100ml Spinneysfood Bottled Drinking Water

1 tbsp chia seeds

To serve

400g Spinneysfood Greek Yoghurt

Handful of Spinneysfood Edible Flowers, optional

1 Cook the quinoa according to package instructions. Remove from the heat and set

aside to cool completely. 2 To make the vanilla overnight quinoa, mix the cooled quinoa with the milk, cottage cheese, vanilla extract, flaxseeds and honey in a large bowl. Stir well to combine, cover with cling film and refrigerate overnight. 3 To make the chia jam, zest and juice the lemon. Add the lemon zest and juice to a small pot with the blueberries, honey and water. Simmer over a medium heat until the blueberries have softened. Remove from the heat and stir in the chia seeds. Store in the refrigerator until ready to use. 4 When ready to serve, divide the overnight quinoa mixture between four serving bowls, top with the blueberry chia jam, Greek yoghurt and edible flowers.

LUNCH

CRISPY RICE SALAD WITH EDAMAME, PEANUTS AND AVOCADO-TAHINI DRIZZLE

This recipe is best for leftover rice but you can mimic the same texture by drying the cooked rice out on a ﬂat tray in the fridge for one hour.

Prep time: 15 minutes

Cook time: 20 minutes

Serves: 4

For the rice

200g Spinneysfood Basmati Rice

3 tbsp chilli oil

2 tbsp soya sauce

1 tbsp Spinneysfood Organic Maple Syrup

For the sauce

1 lemon

2 tbsp tahini

1 avocado

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tsp Spinneysfood Pure Maple Syrup

2-3 tbsp Spinneysfood Bottled Drinking Water

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

For the salad

100g edamame beans from Spinneys deli

50g roasted peanuts

Handful of Spinneysfood Fresh Dill

Handful of Spinneysfood Microgeens

Crispy rice salad with edamame, peanuts and avocado-tahini drizzle

1 Preheat the oven to 200°C, gas mark 6. Line a baking tray with baking paper and set aside. 2 Cook the rice according to package instructions. Allow to cool and dry out in the fridge for one hour. 3 Mix the cooked rice with the chilli oil, soya sauce and maple syrup until evenly coated. Spread the rice on the baking tray and bake for approx. 15-20 minutes, stirring occasionally, until the rice becomes crispy and golden. 4 Meanwhile, prepare the sauce. Juice the lemon and add to a blender along with the tahini, avocado, olive oil, maple syrup and water. Blend until smooth then season with salt and pepper. 5 Once the rice is crispy, transfer it to a large serving bowl. Add the edamame beans over the rice and drizzle generously with the avocado-tahini sauce. 6 Scatter over the roasted peanuts followed by a handful of fresh dill and microgreens before serving.

VEGAN

Bulgur-stuffed butternuts with dukkah and feta

High-protein chocolate hazelnut mini cheesecakes

DINNER

BULGUR-STUFFED BUTTERNUTS WITH DUKKAH AND FETA

A wholesome and vibrant dish featuring roasted squash ﬁlled with nutty bulgur and topped with dukkah and feta. This recipe is a delicious combination of textures and ﬂavours, perfect for a nourishing meal.

Prep time: 20 minutes

Cook time: 45 minutes

Serves: 4

2 medium butternuts

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

200g bulgur wheat

600ml vegetable stock

2 tbsp dukkah spice mix

200g Spinneysfood Organic Feta Cheese

Handful of Spinneysfood Fresh Parsley

1 Preheat the oven to 200°C, gas mark 6. Line a baking tray with baking paper and set aside. 2 Chop the butternuts in half lengthways and scoop out the seeds. Drizzle the insides with olive oil and season with salt and pepper. Place the butternut halves cut-side down on the baking tray and roast for approx. 25-30 minutes until tender. 3 Meanwhile, rinse the bulgur wheat under cold water. In a medium saucepan, bring the vegetable stock to a boil. Add the bulgur wheat, cover and reduce the heat to low. Simmer for approx. 10-15 minutes,

Banana cream pie protein shake

or until the bulgur wheat is tender and cooked through. 4 Once the butternuts are cooked, remove them from the oven and carefully flip them cut-side up. Using a spoon, scoop out the centres of the butternut, leaving a 2cm border around the edge. Add the cooked butternut to a bowl with the bulgur wheat and 1 tablespoon of the dukkah spice mix. Stir to combine before stuffing the centres of the butternuts with the filling. Crumble the feta over the top and finish with the remaining dukkah. 5 Return the stuffed butternut to the oven for a further 10 minutes to warm through. 6 Once ready, scatter over fresh parsley and serve.

DESSERT

HIGH-PROTEIN CHOCOLATE HAZELNUT MINI CHEESECAKES

These mini cheesecakes are packed with protein and have a delightful blend of chocolate and hazelnut ﬂavours.

Prep time: 20 minutes

Cook time: 30 minutes

Serves: 4

For the crust

60g rolled oats

50g raw hazelnuts

1 tbsp coconut oil

1 tbsp Spinneysfood Organic Maple Syrup

Pinch of Spinneysfood Fine Sea Salt

For the cheesecake filling

225g low-fat cream cheese, room temperature

120g Spinneysfood Greek-Style Low-Fat Yoghurt

50g chocolate protein powder

60g Freakin’ Healthy hazelnut choco spread

15g cocoa powder

2 tbsp Spinneysfood Pure Maple Syrup

1 tsp vanilla extract

2 large Spinneysfood Organic Free-Range Eggs

To serve

2 tbsp toasted hazelnuts

1 Preheat the oven to 165°C, gas mark 3. Line a baking tray with baking paper. 2 In a blender, combine the oats and hazelnuts. Pulse until they are finely ground before adding to a bowl along with the coconut oil, maple syrup and salt. Mix together then transfer to the baking tray in an even layer. Bake the crust for approx. 8-10 minutes or until golden, then set aside to cool. 3 In a large bowl, beat the softened cream cheese and yoghurt until smooth. Add the chocolate protein powder, hazelnut spread and cocoa powder. Mix until everything is well combined. Stir in the maple syrup, vanilla extract and eggs and mix until the batter is smooth. Line a muffin tin with cupcake wrappers. 4 Divide the crust between the cupcake wrappers and flatten with a glass before spooning the filling evenly over, filling each cup approx. ¾ full. 5 Bake for 20 minutes, or until the centres are just set. Cool the cheesecakes to room temperature and refrigerate overnight, or for at least 3 hours. 6 Once chilled, remove the cheesecakes from the liners. Scatter over chopped hazelnuts and serve.

VEGGIE

Harissa-roasted crispy butter beans

SNACKS

BANANA CREAM PIE PROTEIN SHAKE

This creamy and delicious protein shake combines the ﬂavours of banana cream pie into a nutritious drink, making it a perfect post-workout snack or a satisfying breakfast. It's packed with protein and has a delightful, sweet banana ﬂavour.

Prep time: 5 minutes

Serves: 2

230g frozen bananas

300ml Spinneysfood Full Fat Milk

1 scoop vanilla protein powder

2 tbsp Spinneysfood Greek Yoghurt

1 tsp vanilla extract

1 tbsp Spinneysfood Organic Natural Honey

½ tsp Spinneysfood Fine Cinnamon

To serve

1 banana

50ml coconut cream, chilled Pinch of Spinneysfood Fine Cinnamon

1 In a blender, combine the bananas, milk, vanilla protein powder, yoghurt, vanilla extract, honey and cinnamon. Blend until smooth and creamy, scraping down the sides if needed to ensure everything is well mixed. 2 Using a hand mixer, whip up the coconut cream until stiff peaks. 3 Pour the banana cream pie protein shake into two glasses. Top with the whipped coconut cream and a dusting of cinnamon.

HARISSA-ROASTED CRISPY BUTTER BEANS

Swap out the butter beans for chickpeas or whichever bean you have in the pantry.

Prep time: 10 minutes

Cook time: 20 minutes

Serves: 4

1 x 400g tin butter beans

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

2 tbsp rose harissa paste

1 tsp Spinneysfood Sweet Paprika

1 tsp Spinneysfood Fine Sea Salt

Spinneysfood Black Pepper, freshly ground, to taste

1 Drain and rinse the butter beans under cold water, then pat them dry with a kitchen towel to remove excess moisture. 2 In a large bowl, combine the butter beans with the olive oil, rose harissa paste, sweet paprika, salt and pepper. Toss everything together until the beans are evenly coated. 3 Spread the coated butter beans in a single layer in the air fryer. Air fry for approx. 15-20 minutes at 160°C, shaking halfway through, until the beans are golden brown and crispy. 4 Once done, remove the beans from the oven and let them cool slightly. 5 Serve as is or scatter over salads and buddha bowls.

VEGGIE

VEGAN

SMOOTH OPERATORS

Beet the cycle

Golden glow

Peanut butter maca powerhouse

Whipping up smoothies with ingredients like beetroot, maca powder, goji berries, citrus fruit and cottage cheese is a fun way to increase your nutrient and ﬁ bre intake

BEET THE CYCLE

This nutrient-packed smoothie helps replenish iron, magnesium and Omega 3s. It helps support hormonal balance, reduces cramps and boosts energy during the menstrual cycle. The combination of beetroot, strawberries and spinach helps promote circulation and reduces inﬂammation.

Prep time: 15 minutes

Serves: 2

2 tbsp Spinneysfood Greek Yoghurt

For the beetroot layer

4 tbsp Spinneysfood Beetroot Orange Juice

2 tbsp Spinneysfood Almond Butter

1 tsp Spinneysfood Raw Organic Unﬁltered Apple

Cider Vinegar

50g Spinneysfood Greek Yoghurt

For the strawberry layer

100g Spinneysfood Strawberries

Handful of Spinneysfood Organic Baby Spinach

½ small avocado

1 tbsp molasses

1½ tsp monkfruit sweetener, or more to taste

1 tbsp chia seeds

1 tbsp ﬂax seeds

1 tsp Spinneysfood Fine Ginger

200ml Spinneysfood Oat Mylk

8-10 or 125g Spinneysfood Ice Cubes

1 Spread the plain yoghurt unevenly inside two glasses. 2 To make the beetroot layer, combine the beetroot orange juice, almond butter, apple cider vinegar and yoghurt in the jug of a blender. Blitz until smooth. Divide the beetroot yoghurt mixture between the glasses. 3 To make the strawberry layer, add the ingredients to the

blender and blitz until fully combined and thick. 4 Pour the mixture into the the glasses. Serve the smoothies immediately.

GOLDEN GLOW

This smoothie contains orange, mango and carrot, making it a refreshing and nutrient-dense breakfast or snack option. The addition of chia seeds, goji berries and collagen provide a boost of antioxidants.

Prep time: 15 minutes

Serves: 2

For the raspberry honey

2 tsp raspberry powder

4 tbsp Spinneysfood Organic Natural Honey

4 tbsp plain coconut yoghurt

For the smoothie

1 orange

½ grapefruit

1 small carrot

100g Spinneysfood Frozen Mango

1 tbsp chia seeds

1 tsp Spinneysfood Fine Turmeric

1 scoop Sacred Glow Collagen Peptides – unﬂavoured

2 tbsp dried goji berries

1 tbsp Spinneysfood Bee Pollen

200ml coconut water

8-10 or 125g Spinneysfood Ice Cubes

1 In a small bowl or jug, combine the raspberry powder and honey until smooth. Swirl this mixture around the bottom and sides of two glasses. 2 Divide the coconut yoghurt between the two glasses and make a layer at the bottom. 3 Peel and segment the orange and grapefruit. Roughly chop the carrot. 4 Add the smoothie

ingredients to a blender and blitz until smooth and creamy. 5 Place the ice cubes in the glasses, then pour over the golden smoothie and serve immediately.

PEANUT BUTTER MACA POWERHOUSE

This protein-packed, nutrient-rich smoothie combines the creaminess of banana and cottage cheese with the rich ﬂavours of peanut butter powder and honey.

Prep time: 15 minutes

Serves: 2

2 tbsp Spinneysfood Smooth Peanut Butter

For the green yoghurt

4 tbsp Spinneysfood Greek Yoghurt

1 scoop Rite Daily Greens Powder

1 tbsp wheatgrass powder

½ tsp Spinneysfood Organic Natural Honey or Spinneysfood Organic Maple Syrup

For the smoothie

2 large bananas

2 tbsp Better Body Foods Peanut Butter Powder

2 tbsp Spinneysfood Cottage Cheese

1 scoop Sunwarrior Protein Classic Plus - Vanilla

1 tsp maca powder

1 tsp pumpkin seeds

1 tsp Spinneysfood Organic Natural Honey

200ml Spinneysfood Low Fat Fresh Cow’s Milk or alternative milk

8-10 or 125g Spinneysfood Ice Cubes

1 Scoop the peanut butter onto the back of a spoon and spread it around the inside of the glasses. 2 In a small bowl, combine the green yoghurt ingredients and adjust the sweetness, if necessary. Divide this between two glasses followed by a sprinkle of more greens powder for decoration. 3 Place the smoothie ingredients in a blender. Blitz on high until the mixture is smooth and creamy. If it is too thick, add more milk to reach your desired consistency. 4 Pour the smoothie mixture into the prepared glasses to create the two layers. 5 Serve immediately.

Making these delicious and nutritious smoothies at home is easier than ever with the products available in stores.

VEGGIE

Sacred Glow Collagen Peptides

Better Body Foods Peanut Butter Powder

Spinneysfood Beetroot Orange Juice

Lakanto Monkfruit Sweetener

Morlife Goji Berries

VEGGIE

Little cooks

Babies and toddlers will love these recipes that are bursting with nutrition and flavour

Baby Bolognese

TOP TIP!

Add salt to the baby Bolognese before serving older kids and adults.

Citrus and rooibos teething rusks

FOR BABIES

BABY BOLOGNESE

Prep time: 20 minutes

Cook time: 40 minutes

Serves: 6

1 small brown onion

3 small carrots

1 celery stick

3 small courgettes

2 Spinneysfood Sweet Potatoes

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

500g Spinneysfood Grass-Fed Extra Lean Beef Mince

400g Spinneysfood Organic Chopped Italian Tomatoes

1 tbsp tomato paste

50g tinned lentils

250ml Spinneysfood Bottled Drinking Water

To serve

100g alphabet pasta

1 Finely chop the onion and grate the carrot, celery, courgettes and sweet potatoes. 2 Heat the olive oil in a pan over a medium heat. Add the onion and sauté until soft and fragrant. Stir in the beef mince, breaking it up and cooking until browned. Add the grated vegetables, stirring until softened. Pour in the chopped tomatoes and tomato paste. Cook for 2 minutes before adding the lentils and water. Let the mixture simmer for 30 minutes until everything is

cooked through and tender. Once the mixture is thick and the vegetables are soft, allow it to cool slightly. 3 Cook the pasta according to package instructions. 4 Serve the Bolognese with the alphabet pasta.

POWER PURÉE

These nutrient-rich purées are packed with vitamins, healthy fats and essential minerals, perfect for your baby’s growth and development.

Prep time: 20 minutes

Cook time: 20 minutes

Serves: 4

For the green purée

100g Spinneysfood Organic Baby Spinach

100g frozen peas

1 tsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 ripe avocado

½ lemon

For the orange purée

2 medium carrots

1 orange sweet potato

1 small apple

½ tsp Spinneysfood Fine Cinnamon

½ lemon

2 tsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 To make the green purée, steam the spinach and peas until soft. Place in a blender along with the olive oil and avocado. Squeeze in the lemon

juice then blitz until smooth. Strain through a sieve and set aside. 2 To make the orange purée, peel and cube the carrots, sweet potato and apple. Place in a large pot with the cinnamon and cover with water. Bring to a boil over a medium-high heat. Leave to cook for approx. 10-15 minutes until both the sweet potato and carrots can be easily pierced with a knife.

3 Drain the vegetables and place them in a food processor or blender and blitz until smooth. Season with a squeeze of lemon juice and olive oil. Strain through a sieve. 4 The purées can be frozen in ice cube trays for up to one month.

CITRUS AND ROOIBOS TEETHING RUSKS

These oat ﬂour rusks are gentle on babies gums and packed with healthy ingredients for relief from teething.

Prep time: 10 minutes

Cook time: 25 minutes (plus drying time)

Makes: 12

2 rooibos tea bags

200ml Spinneysfood Bottled Drinking Water

190g oat ﬂour

1 tsp Spinneysfood Baking Powder

1 orange

35g coconut oil

50g Spinneysfood Organic Natural Honey

1 Preheat the oven to 150°C, gas mark 3. Line a baking tray with baking paper. 2 Brew

VEGGIE

VEGAN

COOK’S NOTE

Add mashed cauliflower or any other veggie purée to add vegetables to these nuggets.

TOP TIP!

You can use any yoghurt on hand to make these fruit pops.

Air fryer fish-pie nuggets

Healthy protein fruit pops

the rooibos tea bags in boiling water for 15 minutes before removing the tea bags. In a large bowl, mix the oat flour, baking powder and zest of the orange. In another bowl, combine the cooled rooibos tea, coconut oil and honey. Stir the rooibos liquid into the dry mixture until a dough forms. Shape the dough into small rusk shapes and place them on the baking tray.

3 Bake for 25 minutes, then reduce the heat to 100°C, lowest gas mark and continue baking for approx. 45-60 minutes, until the rusks are completely dry and firm. 4 Store in an airtight container for up to one month.

FOR TODDLERS

AIR FRYER FISH-PIE NUGGETS

Prep time: 20 minutes

Cook time: 15 minutes

Makes: 24 nuggets

For the fish pie nuggets

250g white ﬁsh ﬁllets (cod, hake, sea bass)

100g Spinneysfood Mashed Potato

50g Spinneysfood Grated Mild Cheddar

2 large Spinneysfood Organic Free-Range Eggs

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

100g Panko breadcrumbs

To serve

50g frozen peas

1 Preheat the air fryer to 180°C. 2 Finely chop the fish fillets until they are flaky. In a mixing bowl add the fish, mashed potatoes, grated cheese, 1 egg, salt and pepper. Mix until well combined. Shape the mixture into fish-shaped nuggets and place

on a lined tray. 3 Whisk the remaining egg in a bowl. Place the breadcrumbs in another bowl. Dip each nugget into the egg then coat with the breadcrumbs. 4 Place the nuggets in the air fryer and bake for 15 minutes, until golden brown. 5 Cook the peas according to package instructions. 6 Transfer the fish-pie nuggets to a serving plate to cool slightly before serving with pea ‘bubbles’.

HEALTHY PROTEIN FRUIT POPS

Add 1 tablespoon of chia seeds to the mixture for extra protein and Omega-3s.

Prep time: 20 minutes

Freeze time: 4 hours

Makes: 6 pops

1 medium banana

7 x 27g small plain Greek yoghurts

1 tbsp Spinneysfood Almond Butter

1 tsp manuka honey

100ml Spinneysfood Full-Fat Fresh Milk

100g Spinneysfood Frozen Mixed Berries

6 popsicle sticks

1 In a blender, combine the banana, yoghurt, almond butter, honey and milk (save the yoghurt containers and lids). Blitz until smooth then pour into a jug. Wash the blender before adding the frozen berries. Blitz to form a purée. 2 Wash and dry the reserved yoghurt containers. Divide the berry purée between them. Top with the yoghurt mixture. 3 Make a small incision in the top of each lid and place it on top of the containers. Insert a popsicle stick into each. Freeze for 2-3 hours or until firm.

4 Unmould the popsicles by briefly dipping in hot water. Serve immediately.

Find a variety of baby and toddler food inspired by international cuisines in stores.

VEGGIE

Kiddylicious Veggie Straws

Bub’s Organic Super Vegetable Rice Congee

Organix Mini Oaty Bites

Ella’s Kitchen Veggie Biryani with Mushrooms

Love Made Organic Oat, Quinoa, Apple & Cinnamon Porridge

Live well

Wellness retreats in Indonesia and India, the benefits of stretching, the lowdown on magnesium and more

COMO Shambhala Estate in Ubud, Bali promises and delivers exceptional wellness programmes

MAKE IT A

lifestyle

Trends emphasise diets such as low histamine, circadian eating and DASH, which focus on holistic health and well-being

As in music, movies and holiday destinations these days, lately it seems as if there is nothing new under the sun when it comes to nutrition plans and weight-loss programmes. Every hyped diet reminds you of something you’ve tried before, and perhaps the fads have now fallen away to confirm what truly works. In 2024 the classic Mediterranean diet was indeed voted best of the year by a panel of experts for the US News & World Report, and for the six years before that. But there is always more to learn about the resources of the body, and the latest trends for 2025 lean into new understandings of biochemistry, and of long-forgotten eating habits that may yet return us to health.

LOW HISTAMINE DIET

Somewhat imperfectly understood as “a bad thing” by many – especially those allergic to pollen, peanuts, bee stings, or animal dander –histamines are chemicals that we need to form natural immune responses. They only become a problem when the system overreacts to produce an abundance, or when the body can’t break them down fast enough. Certain foods are also so histamine-heavy they can overload the existing supply present in the cells, leading to all sorts of common digestive issues, from bloating to diarrhoea.

Gut health experts such as California-based specialist Dr Amy Burkhart have developed diet plans that minimise the overall histamine intake, and cut out produce that tends to block the DAO enzyme which, in turn, helps clear those histamines from the body. Generally speaking, such plans comprise lots of fresh meat and salmon, non-citrus fruits and non-dairy milks, while avoiding trigger items such as tomatoes, avocado, wheat and especially fermented foods. The goal, according to Dr Burkhart, “is only to decrease histamine levels” – to eliminate them altogether would be undesirable and ultimately impossible.

CIRCADIAN EATING

Intermittent fasting has been a practice for so

long now that most of us have anecdotal reports of success or failure in sticking to a clock-watching cycle of eating and abstaining. The 16:8 routine can be tough to keep up though, especially for those accustomed to dining out and being generally sociable, and some have come to believe that the circadian method is both more natural and more sustainable in the long run.

Instead of setting specific hours to your consumption, this entails a simpler approach like front-loading the day with calories and easing off toward evening. “This aligns with the body’s natural rhythm and can improve digestion, energy levels and weight management,” according to Delhi-based nutritionist Kajal Aggarwal, but the real trick is ensuring that your intake emphasises nutrient-dense whole foods: fruits, veg, whole grains, lean proteins and healthy fats. Broadly speaking, this approach

THE DASH DIET

One of the older diets now doing the rounds was developed more than 20 years ago by American researchers working on ways to lower blood pressure through food intake. They called it DASH, or Dietary Approaches To Stop Hypertension, and multiple studies showed it to be highly effective in that respect. In September 2024, however, The New York Times reported that very few people were following that diet, despite having much more clinical evidence to back it up than many others that are more popular.

Since then, DASH has been trending again, as renewed attention inspires more people to try an eating plan based on hefty quantities of fruits, vegetables, grains and nuts, supplemented with lean meat, poultry and fish. Dr. Stephen Juraschek, a professor at Harvard Medical School, admits that such a

“THIS ALIGNS WITH THE BODY’S NATURAL RHYTHM AND CAN IMPROVE DIGESTION, ENERGY LEVELS AND WEIGHT MANAGEMENT”

is more holistic than the recent fasting fad, and experts like Aggarwal suggest it may be better for overall health than the latter’s standard measurement of success by weight loss.

The science behind the timing of eating is extremely complex and many of the existing studies have shown mixed results, but some have shown real promise in improving our understanding how all this works. As with circadian sleeping patterns, the sun may have a lot to do with it – insulin seems to reset our body clocks by increasing the synthensis of proteins, and exposure to light before feeding seems to best align with certain inherent genomic rhythms. Washington University researchers have even discovered an immune cell directly linked to the sequencing of gut activity, their theory being that disruptions to that process may help explain ailments from obesity to colon cancers.

programme can seem “radical” to first-timers. At any given meal, he says, “you’re really talking about fruits and vegetables being half of the plate.”

The standard advice is to start slow, stay flexible and maybe add one piece of fruit or vegetable to each meal every day, while throwing in more nuts, seeds and legumes through the week. More than two decades of clinical trials have shown that this can dramatically decrease blood pressure, even in those who are consuming higherthan-recommended levels of sodium (salt). Substantial weight loss proceeds naturally from the DASH diet, and if that’s the specific goal, consider following the recipes and meal plans laid out by experts at the prestigious Mayo Clinic (mayoclinic.org) or by dietician and health writer Carolyn Williams (carolynwilliamsrd.com)

THE ELEMENT OF SURPRISE

Magnesium is having a moment as a vital nutritional supplement, driven by wildly enthusiastic claims on social media. But what is it, why do we need it, and how should we ensure a healthy supply?

If you are a habitual user of TikTok or similar platforms, then you have likely become much more aware of magnesium lately. According to the most “online” of health influencers and wellness consultants, that chemical element is the very thing our bodies have been missing, and they have all sorts of suggestions on how we can get more of it into us: milkshakes and mocktails, powders and pills, even non-comestible delivery systems such as skin gels and bath bombs.

The many claims being made for magnesium’s health benefits usually have at least some basis in science. Dr Rosario Garcia, who heads the Revitalising Medicine Unit in Spain’s prestigious SHA Wellness Clinic, has said that “magnesium is good for everything”. “It controls blood pressure, ensures good communication between nerve cells and proper muscle contraction, produces a feeling of wellbeing and relaxation that is very interesting, and plays a role in bone health, intestinal rhythm and energy production.”

At the same time, Professor Edward Saltzman at Tufts University School of Medicine has warned consumers that certain applications are better supported than others by the evidence: “Available epidemiologic research shows that there are sometimes correlations between magnesium and certain health outcomes, but it can be difficult to prove that magnesium itself is responsible without many more intervention trials.”

Just for example, the clinical jury is still out on the “transdermal” effectiveness of magnesium when administered via the skin, though studies by the likes of Dr Abdullah M Al Alawi at Oman’s Sultan Qaboos University Hospital highlight how well magnesium seems to regulate the production of cytokines – which are key to the inflammatory response and can thereby help reduce skin irritations.

This, in turn, helps explain the booming market in electrolyte moisturisers, anti-fatigue body washes, vitamin serums and even nappy rash creams all enriched with magnesium. But it doesn’t quite account for the sudden fashionability of such chemistry. British nutritionist Maz Packham believes that the promise of stress relief is the biggest driver of this trend.

“I think we’ve all experienced an increased pace of life, work pressures and sleep

disturbances, and we’re all looking for potential solutions,” says Maz, who regularly consults with domestic and international media on gut health, diet and autoimmunity, while running her own therapeutic practice. Since the pandemic, she has seen more clients prioritising their own health. Diet and lifestyle are obvious concerns, and “supplements can offer support”, especially given the core fact that the human body doesn’t store or generate magnesium by itself – we depend on our food intake for our entire supply of this essential element.

There is support, too, says Maz, in the sense of community offered to many by social media platforms, the downside being the effectively unregulated nature of information shared on TikTok and elsewhere. “[Social media] doesn’t and shouldn’t replace the guidance provided by qualified medical experts, and I think it’s important to seek out bespoke nutritional advice.”

At the same time, she admits, some of the more colourful related recipes being peddled online may have some genuine merit. Consider the so-called Sleepy Girl Mocktail, for example, which mixes cherry juice with sparkling water and magnesium powder. “Research suggests that Montmorency cherries can be effective for relaxation and sleep by supporting melatonin levels in the body,” says Maz, while magnesium itself is “nature’s tranquiliser”.

“It’s needed for more than 300 different reactions of the body, but the main areas are in muscle relaxation. It helps prevent cramps, maintain healthy bones and nerve signals, support steady blood pressure, boost cellular energy production to prevent fatigue and generally promotes relaxation. In terms of specifically improving sleep, it regulates production of melatonin and has a calming effect on the nervous system, increasing the activity of the inhibitory neurotransmitter GABA.”

All of which is to say that that mocktail may well do you some good. Of the commercially available supplements, Maz also tends to recommend powders and capsules from the likes of Ancient + Brave and The Naked Pharmacy, which mix magnesium with other elements and amino acids to further nudge the customer into proper restful sleep.

None of these in isolation is any kind of “miracle cure”, Maz hastens to add. Like all

professional nutritionists she’s a big believer in what she calls the “food-first approach”. Certain common foods are relatively rich in magnesium and we should all be eating more of them –she lists off dark, leafy greens like spinach, pumpkin seeds, black beans, quinoa, “even good quality dark chocolate with 70 per cent to 85 per cent cocoa”. In all such cases, however, the magnesium content largely depends on the ground in which the produce was grown.

“Unfortunately, soils are increasingly depleted. Continuous crop cultivation on the same land can lead to soil exhaustion, and the use of fertilisers can also disrupt the balance of minerals.” Lower magnesium levels in the ground ultimately mean less in our bodies –hence the need for alternative sources. When it comes to supplements, there are different forms to consider, too. Magnesium glycinate, for example, tends to be first choice as a relaxant, while magnesium citrate supports digestive health, its citric acid content being easily absorbed into the body and drawing water into the bowel to aid regular movement.

Magnesium taurate is bound to the amino acid taurate, which can be useful, explains Maz, in dilating the blood vessels and supporting cardiovascular health. “If you are not sure which type best suits your needs and health goals,” she says, “always seek advice from an expert.”

As it happens, most of those experts seem happy enough to capitalise on the current high-profile of magnesium as a means of promoting its benefits and warning of the dangers of deficiency. Dr Rosario Garcia at the SHA Wellness Clinic makes a point of reminding patients that a lack of magnesium can increase the risk of many chronic conditions, from migraine to diabetes and heart disease. (And points out that medications for some of those issues, like diuretics and antibiotics, can also serve to lower magnesium levels in the body.)

According to Dr Garcia, deficiency is now widespread in part because even our fruits, vegetables, seeds and grains “are now so highly processed, and so less rich in nutrients”. To seek out additional sources is therefore not just advisable but wholly necessary, and the TikTok magnesium boom can only help enhance its present reputation as what the SHA clinic calls “The Rock Star of Supplements”.

Green orzo salad with pumpkin seed pesto

GREEN ORZO SALAD WITH PUMPKIN SEED PESTO

The pumpkin seeds, kale, and asparagus in this salad provide a rich source of magnesium, supporting muscle function and energy production.

Prep time: 20 minutes

Cook time: 25 minutes

Serves: 6

For the salad

200g orzo pasta

4 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

150g asparagus

100g kale

100g mangetout

For the pumpkin seed pesto

50g pumpkin seeds

Handful of Spinneysfood Fresh Basil

1 garlic clove

30g Spinneysfood Grated Parmigiano Reggiano

4 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 lemon

Spinneysfood Fine Sea Salt, to taste

Spinneysfood Black Pepper, freshly ground, to taste

To serve

125g Spinneysfood Burrata Cheese

1 tbsp pumpkin seeds

½ tsp Spinneysfood Black Pepper, freshly ground

1 Cook the orzo in boiling salted water according to package instructions. Drain the pasta and drizzle 2 tablespoons of olive oil over, then toss to combine. Set aside. 2 Trim the ends of the asparagus and chop into 3cm pieces. Blanch the asparagus in boiling water for 2-3 minutes until tender but still vibrant, then transfer to an ice bath to cool. Roughly chop the kale and slice the mangetout in half. Add the kale to a large bowl with 2 tablespoons of olive oil and massage for 5 minutes to break down the fibres. 3 To make the pesto, place the pumpkin seeds, basil, garlic, cheese, olive oil and juice of the lemon in a food processor. Blend until smooth, then season with salt and pepper. 4 Toss the pesto with the orzo, kale, mangetout and asparagus until well coated, then transfer to a serving dish. 5 Tear the burrata over the top and scatter over the pumpkin seeds and black pepper. Serve immediately.

MAGNESIUM-RICH CHOCOLATE CHIP COOKIES

These cookies are packed with magnesium from almond butter and dark chocolate, making them a healthy alternative to regular choco-chip cookies.

Prep time: 15 minutes

Cook time: 12 minutes

Makes: 9 cookies

2 ripe bananas

150g Spinneysfood Almond Butter

TOP TIP!

Coconut sugar is an unrefined sweetener that retains more natural nutrients like iron, zinc, calcium and potassium.

1 large Spinneysfood Organic Free-Range Egg

40g coconut sugar

1 tsp vanilla extract

80g rolled oats

100g almond ﬂour

½ tsp bicarbonate of soda

¼ tsp Spinneysfood Fine Sea Salt

50g chopped almonds

100g dark chocolate chips

1 Preheat the oven to 180°C, gas mark 4. Line a baking tray with baking paper and set aside. 2 Peel the bananas and place them in a bowl. Using a fork, mash the bananas then add in the almon butter and egg, and mix until smooth. Stir in the coconut sugar and vanilla extract. In a separate bowl, mix the rolled oats, almond flour, bicarbonate of soda and sea salt. Gradually add the dry ingredients to the banana mixture, stirring until well combined. Fold the almonds into the dough along with the chocolate chips. 3 Using an ice cream scoop, scoop spoonfuls of dough onto

Magnesium-rich chocolate chip cookies

the prepared baking sheet, spacing them approx. 5cm apart. Flatten them slightly with the back of a spoon. Bake for 10-12 minutes, or until the edges are lightly golden. They may look slightly soft but will firm up as they cool. 4 Allow the cookies to cool for 5 minutes before transferring them to a rack to cool completely. Store for up to 3 days.

ALMOND AND FLAXSEED POWER LOAF

This loaf is a rich source of magnesium, ﬁbre and Omega-3s from the mix of seeds. It is also gluten-free.

Prep time: 15 minutes

Cook time: 1 hour 10 minutes

Serves: 6

For the loaf

480g ground golden ﬂaxseed

120g almond ﬂour

2 tsp Spinneysfood Baking Powder

2 tsp bicarbonate of soda

VEGGIE

TOP TIP!

If you can’t find ground flaxseeds, make your own by processing whole flaxseeds in a blender and sieving through a fine mesh sieve.

1 tsp Spinneysfood Fine Sea Salt

100g Spinneysfood Walnuts

35g pumpkin seeds

240ml hot Spinneysfood Bottled Drinking Water

1 tsp Spinneysfood Organic Raw Unﬁltered Apple

Cider Vinegar

2 tbsp Spinneysfood Organic Natural Honey

For the seed topping

1 tsp Spinneysfood White Sesame Seeds

1 tsp whole pumpkin seeds

1 tsp golden ﬂaxseeds

1 tsp chia seeds

1 tsp pumpkin seeds

1 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 Preheat the oven to 180°C, gas mark 4. Grease and line a 20cm loaf tin and set it aside.

2 In a large bowl, add the ground flaxseeds, almond flour, baking powder, bicarbonate of soda and salt. Mix together until evenly distributed. Roughly chop the walnuts and add to the dry ingredients along with the pumpkin seeds. Mix the hot water, apple cider vinegar and honey before adding to the bowl. Using a wooden spoon, mix to form a sticky dough. Place the dough into the loaf tin spreading it to the edges. 3 Combine the remaining seeds to make the seed topping. Brush the loaf with the olive oil before sprinkling the seed mixture over the top.

4 Bake the bread for approx. 60-70 minutes or until golden and a skewer inserted into the middle

comes out clean. Remove the bread from the oven and let it cool inside the loaf pan for 10 minutes. If the top starts browning too quickly, cover it with a sheet of foil. 5 Transfer the bread to a cooling rack, and let it cool completely before slicing.

DENSE BEAN SALAD WITH GREENS, CHICKEN, AND CRISPY QUINOA

This dense bean salad is a protein-packed meal rich in ﬁbre, healthy fats and antioxidants, supporting muscle health, digestion and heart health through a nutritious combination of quinoa, beans, spinach and avocado.

Prep time: 45 minutes

Cook time: 35 minutes

Serves: 6

For the quinoa

150g quinoa

3 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

For the dense bean salad

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 x 400g tin black beans

1 x 400g tin Spinneysfood Organic Chickpeas

200g cooked edamame beans from Spinneys deli

1 Spinneysfood Organic Cucumber

2 cooked chicken breasts from Spinneys deli

1 avocado

200g Spinneysfood Organic Baby Spinach

100g rocket

20g Spinneysfood Microgreens

Almond and flaxseed power loaf

For the dressing

2 tbsp Spinneysfood Mediterranean Extra Virgin Olive Oil

1 tbsp sesame oil

2 tbsp soy sauce

1 tbsp Spinneysfood Rice Vinegar

1 tsp Spinneysfood Organic Natural Honey

5cm piece fresh ginger

1 tbsp Spinneysfood White Sesame Seeds

1 Line a baking tray with baking paper and set aside. 2 Cook the quinoa according to package instructions and then allow it to cool in the fridge on the baking tray. 3 Heat 1 tablespoon of olive oil in a pan over a medium-high heat. Working in batches, add 50g of cooked quinoa to the pan and spread it evenly in a thin layer. Stir occasionally for 5-7 minutes until crispy and golden brown. Set aside to cool. Repeat with the remaining oil and cooked quinoa. 4 Strain and rinse the beans and chickpeas. Place in a large bowl along with the edamame. Dice the cucumber and slice the chicken. Halve the avocado and cut it into thin strips before forming into a rose. Add the cucumber, spinach and rocket into the bowl with the beans. 5 In a small bowl, whisk together the ingredients for the dressing. 6 Pour the dressing over the salad and toss to coat the ingredients evenly. Add the avocado rose and sliced chicken on top. Scatter over the microgreens, followed by the crispy quinoa for a crunchy finish.

Food rich in magnesium is easy to find in our stores.

Dense bean salad with greens, chicken and crispy quinoa

Epicure Organic Black Beans

Valrhona Guanaja 70%

Earth Goods Golden Flaxseeds

Spinneysfood Almond Nut Butter

Earth Goods Pumpkin Seeds

sweet harmony

Celebrated chef Will Goldfarb talks about how his passion for dessert has resulted in creating a universe that focuses on flavours, sustainability and healing within the lush environs of Bali

Fans of Netflix’s hit series Chef’s Table will no doubt recognise avant-garde chef Will Goldfarb. From his episode airing in 2018 to now, however, Will’s Bali-based restaurant Room4Dessert has evolved into something else… something more than just a culinary hotspot. Now, it’s a destination that holistically combines nature, community and, of course, dessert.

Initially an à la carte restaurant, Room4Dessert transitioned into a tasting menu-only experience in 2018. But the transition wasn’t without challenges. “We were too busy because we had five seatings [a night] across 30 seats. So, at the end of 2018 – which was a big year for us – we said we are going to close.” Redesigning the experience to make it better for guests was on the cards at that point.

“We’re a 150 square metres restaurant and we added 1,000 square metres of garden,” he shares. By April 2019, they reopened with sprawling north and south gardens and a revamped format that included a walk through the forest, snacks at the counter and desserts in the dining area. “It’s become this extraordinary experience where you can spend time and relax in a luxurious way because you have space and time,” he shares.

With everything that’s now offered at Room4Dessert, people certainly have time to relax. Powder Room opened in 2023 as a candy store, reinventing what used to be a youth hostel, while Shelter Island opened as a renovated guest house. Will adds, “Shelter Island is 100 metres north of the restaurant, Powder Room is 50 metres from the restaurant. Then we have our food forest in the back, our new Miyawaki Forest, which replaced our first medicinal plants garden. So we have this amazing universe where you can stay with us, dine with us, breakfast with us, learn with us.”

It’s clear to see that innovation is important to Will and he kept going even during the pandemic. With international tourism to Bali at a

standstill, he decided to keep his team busy – all of whom he retained during the lockdown. From March 2020 until May 2022, which is when international tourists were allowed to return to Indonesia, he worked on expanding the gardens, creating a pop-up deli and launching in-person classes in 2021, which has become what is now called the R4D Academy. This is a programme that invites participants from all walks of life to hone their pastry skills. He jokes, “We designed it so anyone could come. Of course, that’s always risky when you say anyone can come because then anyone does.” So far, participants have ranged from home cooks to three-Michelinstar chefs, but Will emphasises the inclusivity of the programme. “Where it really seems to hit the sweet spot is an advanced beginner or amateur who has studied or cooked a lot. But the mix has been so broad.” The R4D Academy, however, offers more than just baking tips. From eight-hour cooking days to sustainability workshops and even forest retreats, it’s a deep dive into the art of dessert-making and sustainable practices.

Sustainability is truly a cornerstone of Will’s philosophy. His restaurant gardens now feature a Miyawaki forest, a Japanese natural reforestation technique to restore native ecosystems. “In 18 months, we’ve seen more than five metres of growth. Our goal is to seamlessly be part of our community, taking care of the people, the earth

THIS PAGE, CLOCKWISE FROM TOP

The sugar refinery is a dessert taught at R4D Academy; the gardens provide many ingredients for the restaurant; R4D Academy accepts amateurs as well as professional chefs.

and using the natural world to spread magic and joy through our desserts,” he says. This approach to sustainability isn’t just for show but is deeply embedded in every aspect of his work. Whether it’s sourcing local ingredients or collaborating with experts such as Indian environmentalist Shubhendu Sharma, Will is committed to making a positive impact.

An element of sustainability is its relationship with community and the connection between food and well-being. “There was no distinction between food and medicine historically. Now, if you’re not healthy because your diet is stripped of the things that keep you well, then this is not a sustainable system,” he says.

In Bali, sustainability isn’t just a buzzword –it’s life. Goldfarb points to the island’s traditions as a guiding principle for his restaurant.

“The Balinese principle of Tri Hita Karana, which is about staying in harmony with the world around you. Then, there’s naya, which is about cooperation and how communities are intertwined and how people take care of each other.” But while he celebrates Balinese traditions, Goldfarb is careful not to claim them as his own. “I can’t be the voice for Bali, but I can be a champion,” he says.

He adds with a smile, “Our job is to make cookies and ice cream and to show people a good time in our restaurant. But we do think it’s

“Our goal is to seamlessly be part of our community, taking care of the people, the earth and using the the natural world to spread magic and joy through our desserts”

important to do things for a reason and tell a story that’s really meaningful.”

When asked where his relentless drive and passion for the culinary arts stem from, Will candidly admits, “I have no idea, but it’s a great question.” Reflecting on his journey so far, he adds that the ups and downs of the industry have shaped his resilience. “It’s easy when things are good, but I think we’ve always done really, really well when things are bad. Sometimes it just takes a bit longer.”

For him, the love of being in restaurants, teaching and sharing knowledge is everything, and despite his demanding lifestyle, he exudes enthusiasm for what he does. “As tired as I might feel physically, mentally I’m super fresh and relaxed. If anything, I’m more excited now than when we started because I have so much more to do. I can only do this for another 30, 40 years, so it’s time to hustle.”

by

OPPOSITE PAGE, CLOCKWISE FROM TOP: Lush gardens surround Will’s restaurant; Will Goldfarb; Red, one of Will’s iconic desserts.

LEFT:

Co-host Tiffany Eslick caught up with Will recently at Anantara The Palm Dubai Resort. Scan the QR code to listen to the interview.

THE PATH

Tiffany Eslick kickstarts her road to rejuvenation at COMO Shambhala Estate, Ubud, where ancient traditions meet modern wellness. Through personalised therapies, mindful movement and healing cuisine, she resets her body, mind and spirit cradled in Bali’s beauty

WAYS TO WELLNESS

“Let me see your tongue,” says Kimberly Rose Kneier, Director of Wellness, acupuncturist and Traditional Chinese Medicine (TCM) practitioner at COMO Shambhala Estate in Ubud, Bali. This is happening during an initial consultation soon after my arrival at the property. I’m here for five nights, following an Integrated Wellness Path. All guests who sign onto any of the five programmes offered here, will do the same, so that a personalised plan, blending ancient traditions and modern diagnostics, can be put in place for diet, therapies and activities.

Tentatively, I stick out my tongue. “I see teeth marks,” she says gently. “This indicates a Spleen-Qi deficiency. It means there’s dampness in your body.”

The latter, as I learn, isn’t just about humidity in the air; it’s an imbalance that can leave the body feeling sluggish and heavy. As if on cue, she points out the purplish hue of my tongue. “This shows stagnation,” Kimberly adds. Stagnation, she explains, can manifest as pain, stiffness, or a general feeling of being ‘stuck’ – physically or emotionally.

Next, Kimberly reaches for my wrist. “I’m going to feel your pulses,” she says, explaining that there are 28 classical pulses in TCM, each offering insights into the body’s inner workings. She gently presses and evaluates their rhythm and quality. “Yours are a bit slippery,” she notes, which, she explains, correlates with what she’s just diagnosed.

Dampness in TCM mirrors sensitivities for kapha (dosha) in Ayurveda. And an imbalance in the latter often manifests as lethargy, water retention, slow digestion and a propensity for sinus attacks. I’ve been diagnosed before as having a body type that holds onto heaviness, both physically and energetically. Both philosophies agree that it’s evidently time for a reset. In terms of diet, for me, this means cutting out foods that are heavy and mucus-producing – no dairy, gluten, refined sugars and saturated fats. At the Estate, the focus will be on an elimination diet, removing the aforementioned ingredients and other inflammatory culprits such as corn, soya, eggs

and alcohol. The thought of not eating enough doesn’t cross my mind as COMO’s aim is never deprivation, rather rejuvenation.

“We recommend everyone should do this elimination diet as part of a gentle cleanse for three to four weeks or once or twice a year, regardless of whether they suffer from any symptoms,” says Kimberly. “Simply by eliminating these foods our bodies are able to detoxify and rest from toxin and hormonal overloads from food. You have to remember that our bodies are detox machines. They take what they can use and get rid of the rest. When we put in good fuel, we can start the restoration process.”

She goes on to explain her R.E.A.L diet that simplifies healthy eating with four principles: “R” for foods resembling those found in nature, such as hormone-free meats; “E” for eliminating highly processed, problematic foods; “A” for achieving optimal nutrition through a rainbow diet rich in fruits, vegetables and nutrient-dense leafy greens; and “L” for incorporating fasting to extend time without food.

The last point in the R.E.A.L. diet speaks to intermittent fasting. Up until now, I’ve not given this approach much thought. Perhaps, it is just about being at the right place at the right time, but the way Kimberly describes its benefits, and practicality, resonates with me. What’s more, learning how this practice can be a powerful tool when aligned with the natural rhythms of one’s menstrual cycle is interesting.

Having visited various wellness retreats around the world, it has not always been my experience to receive as customised an approach as I do at COMO Shambhala Estate. One size does not fit all, and here it’s soon evident that the focus is about long-term lifestyle change and helping guests achieve something more sustainable than an easily forgotten health boost.

FOOD IS MEDICINE

At the Estate, food is more than sustenance – it is part of a philosophy rooted in the belief that nourishment is key to healing. And this ethos manifests in every dish, crafted with the highest-quality, locally sourced ingredients

PREVIOUS SPREAD, CLOCKWISE FROM TOP LEFT: A variety of activities await guests; at COMO Shambhala Estate, accommodation is made up of private residences, villas and suites; Kudus House.

THIS SPREAD, CLOCKWISE FROM TOP LEFT: Mist rises and falls mysteriously over the jungle canopy; pomelo and green mango salad; the path to Kedara natural pools; cleansing before a blessing ceremony; mornings at the spa pool.

designed to retain their natural ‘life force,’ by often being served raw or with minimal delay from field to fork. With this in mind, the emphasis is on plant-based dishes rich in vitamins and antioxidants, but organic meats and responsibly caught fish are on offer for a balanced approach.

There are two on-site restaurants. Kudus House, set in a centuries-old wooden Javanese structure, serves Indonesian cuisine. Overlooking the jungle canopy, I enjoy breakfast here each morning, starting with golden jamu (an Indonesian elixir with turmeric, tamarind and coconut nectar) and a daily fresh pressed juice. Other favourites included ‘real’ toast with almond and flax seeds, crushed avocado, tomatoes and a topping of cucumber swirls as well as the bubur beras merah – a red rice porridge, with chicken bone broth.

The restaurant’s neighbour, Glow, has a more contemporary aesthetic with its sleek, open-kitchen set-up. Sitting at sunset, just before the cicadas quieten down, I look forward to early dinners each evening. I relish the likes of pomelo and green mango salad with a zingy lemongrass, red chilli and lime dressing; a spiced roast pumpkin, chickpea and spinach stew with creamy tahini; and a filling braised eggplant and lentil moussaka with an almond sauce.

The retreat’s food philosophy is brought to life further during raw cooking classes led by executive chef Dewa Wijaya. A master of his craft with decades at COMO, chef Dewa shares his journey with me.

“I wanted to be a doctor to help people,” he reveals, “but I realised that food could be medicine, too.” His knowledge of ingredients, and their health-enhancing compounds is impressive, and, more importantly, driven from genuine curiosity.

I learn techniques for retaining the maximum nutritional value of fruits and vegetables, such as preparing raw dishes or cooking at low temperatures; that I need a dehydrator (I’ll find any excuse to stock up on new kitchen equipment); and about fermenting. He and his team make their own kombucha, kimchi, sauerkraut, apple cider vinegar and coconut kefir… We make three dishes in just under an hour, including a crunchy garden green salad with ginger-miso dressing, and maki rolls with tofu, shiitake, cucumber, pine nuts and jicama. The latter is a new find, something like a cross between a potato and pear. It works well as a replacement for sushi rice and is good for gut bacteria. For dessert, it’s a raw mango and passion fruit cheesecake with a macadamia and coconut crust that’s silky and, amazingly, sugar-free. “I keep everything healthy,” says chef Dewa. “But I make it good!”

THE POWER OF TOUCH

At COMO’s serene spa, fountains burble, aromatic oils linger in the air, and therapists, whose skills are both refined and intuitive, guide you through an interesting menu of treatments designed to heal and rejuvenate.

THIS SPREAD, CLOCKWISE FROM LEFT: COMO Shambhala Estate’s Big Raw Salad with Dijon mustard and apple cider vinaigrette; inside the Uma Bona Terrace Suite; one of Kedara’s three pools; traditional architecture sits seamlessly in the forested landscape.

“I wanted to be a doctor to help people,” chef Dewa Wijaya reveals, “but I realised that food could be medicine, too.”

As part of my journey, I experience a variety of therapies, each addressing different aspects of my physical and mental well-being. The Signature Massage, one I find consistently excellent across COMO properties, is deeply nurturing. It follows an invigorating dry body brush and a relaxing bath, providing an ideal start to my week of healing.

For detoxification, I undergo a manual lymphatic drainage massage, a light and precise treatment where the pressure of the therapist’s touch is no heavier than the weight of an egg. This therapy helps the body release toxins over three to five days, giving my system a gentle reset.

Steeped in Ayurvedic tradition, the Abhyanga massage is another highlight. Warm, medicinal oil is rhythmically applied to energise my body and improve circulation. I cleanse my skin with a spice rub, under an outdoor shower.

I try a Taksu massage for the first time – this taps into the Balinese concept of energy exchange, combining firm pressure to relieve tension with an invigorating boost to circulation.

To address my lingering lower back pain, Kimberly administers two tailored sessions of acupuncture. From experience, I know those tiny needles can work wonders. And I try contrast therapy – leaping out of an 8-degree ice bath into the sauna multiple times! This is said to improve circulation, reduce inflammation, alleviate pain, boost recovery and enhance relaxation. I leave both sessions on a high – and sleep more deeply.

JUST BREATHE

During a private session at an open-air yoga pavilion with Prasanth Vayanakathu, Ayurvedic Doctor and COMO Shambhala Wellness Manager, I am reminded of the profound importance of breath and its power to ground, energise and relax us. Prasanth teaches me two transformative techniques to work with this: Bellow Breathing and Retention Breathing. The former is a dynamic practice of forceful

inhalations and exhalations, paired with rhythmic arm movements, performed in three energising rounds that awaken the body. In contrast, Retention Breathing is a meditative, mindful exercise, involving slow, measured inhalations, gentle holds and lengthened exhalations to instil a deep sense of calm.

The connection between movement and breath deepens further during a meridian stretch Qigong class with Kimberly. This practice, with its roots in TCM, martial arts, and philosophy, focuses on rhythmic breathing, seamlessly coordinated with slow, fluid, Tai Chi-style movements. Each motion feels deliberate as Kimberly guides us through her session that centres on the elements of fire, earth, metal, water, and wood, and their organ correspondences. It’s fun “getting my tiger on”, curling my fingers into fierce claws and channeling feline power. This, and subsequent movements feel strong, focused and surprisingly graceful.

BLESSED, AND BLISSED OUT

Guarded by Ganesh, a sacred spring on the Estate overflows into bathing pools carved into natural rock. Below these cool, silky baths, the Ayung River powers through the landscape, not with a gentle murmur but with unstoppable energy, its sound vibrating through towering trees, radiating a positivity so palpable it feels as though it grips you. It’s in this remarkable setting that I choose to meditate, privately, after a beautiful Balinese cleansing ceremony I attend with a local priest.

My eyes drink in the green of the lush foliage around me. I feel light, happy, full of intention and, for a good few minutes, present. Something Kimberly says comes to mind: “This property is magical, as is Bali. Be careful what you wish you for, because it’s going to come true.”

For bookings and more information visit comohotels.com

THE LAP OF nature HEALING IN

A combination of ancient Ayurveda and nature’s healing powers come together at Dharana at Shillim to nourish and restore all who step into its embrace, as deputy editor Karen D’Souza discovers during a short stay at this luxury wellness retreat

Although only a three-hour drive away from the pulsing metropolis of Mumbai, Dharana at Shillim seems like another world. Set in a forested valley surrounded by ancient, almost magical mountains, it is love at first sight for me as I step into the open-air lobby and drink in the natural beauty around me. The founders of this luxury Ayurvedic retreat had pretty much the same reaction when they first came across Shillim Valley in the 90s and since then they’ve sought to preserve and maintain this wilderness, which is part of the Western Ghats, one of eight UNESCO biodiversity hotspots in the world. Older than the Himalayas, this mountain chain runs along India’s western peninsula with montane forest ecosystems home to diverse flora and fauna.

“The founding family’s vision for Dharana at Shillim was to create a sanctuary for holistic wellness that balanced ancient healing practices with modern approaches to wellness, which would gently set guests on a path to rejuvenation and personal growth in a natural environment,” says Dr Arun Pillai, wellness director.

This philosophy is apparent from the moment my “journey to conscious wellness” begins here. It’s not just about regimented schedules, although guests are encouraged to adhere to their treatment plans and stay off their devices, especially in public areas, but every interaction with various staff members, be it buggy drivers, front desk executives, therapists or waiters, is a positive encounter that enhances my overall experience.

THE STAY

Out of the 2,500 acres owned by the property, only 300 acres or so comprises built-up area, which includes guest villas, three restaurants, multiple standalone treatment rooms, the house

THIS PAGE, FROM TOP: Hatha and Iyengar yoga classes are held every day in the morning and late afternoon; Choornakizhi treatment uses poultices filled with herbal powders and medicated oils, which are beneficial for relieving pain in joints and muscle aches.

OPPOSITE PAGE: All villas on the property have a private pool and are surrounded by lush jungle for absolute privacy.

of knowledge, which is home to the culinary studio where guests learn how to cook healthy dishes, and the tranquility pool.

A garden pool villa is to be my home away from home. Not only is it big enough to accommodate a small family, but the garden is also huge with plenty of privacy provided by thick bushes and a dense canopy of trees all around, so sunbathing by the pool becomes my post-breakfast ritual. Clean lines and minimalist décor with muted colours and wooden furniture dominate the living room and bedroom, while the bathroom has stone flooring and a sunken bathtub with views of the garden. On my first night, I snuggle into the four-poster, king-sized bed at 9pm – I have to admit the all-consuming

silence is slightly alarming at first but as I adjust to the surroundings it becomes a balm to my city-weary ears and nudges me into a deep sleep.

TREATMENT PLAN

THIS PAGE, CLOCKWISE FROM TOP LEFT: Shillim Peak is flat on top, giving hikers a chance to take in sweeping views of the surrounding mountains; treatment room; learn to cook healthy dishes at the culinary studio; Dharana at Shillim is spread over varying elevations.

OPPOSITE PAGE, CLOCKWISE FROM LEFT: Pumpkin soup; Shirodhara therapy; the bedroom in a forest villa opens out onto a balcony with uninterrupted vistas of the valley.

The basis of all treatment plans at Dharana is rooted in Ayurveda, the ancient school of traditional medicine founded in the Indian subcontinent over 3,000 years ago. Ayurvedic medicine seeks to integrate physical, mental and emotional well-being to achieve overall harmony in the human body. According to this system, there are five elements – air, fire, water, earth and ether – which combine in varying degrees to create the doshas. In Sanskrit, ‘dosha’ literally means ‘that which can cause problems’ as these doshas are in constant state of flux over one’s lifetime. There are three types of doshas – vata (air and space), pitta (fire) and kapha (earth and water). Most of us are a combination of two doshas, but rare cases have been observed of individuals who showcase a harmonious blend of all three. As long as the doshas are balanced, one’s prakriti (constitution) remains healthy. The moment the scale starts tilting towards one, health problems usually begin to flare up. My dosha is a mix of vata and pitta, as revealed by the extensive questionnaire Dr Arun takes me through during a consultation after I arrive. He instructs me to answer each question based on how I was as a child as that would reveal my true constitution – for instance, one may be asked what his/her body structure was like in childhood. The imbalance in my dosha is diagnosed based upon the symptoms I have experienced over the past few years, such as feeling constantly bloated before and after meals, stress, swollen joints and poor sleep patterns. The team charts out a customised treatment plan after I undergo a few tests including one called nadi tarangini, which is an AI-powered pulse diagnostic device with ultrasensitive sensors used by Ayurvedic doctors to

provide accurate pulse readings to support their diagnoses.

Over the course of my stay, I follow a personalised dincharya (daily routine). Each morning I walk to the yogashala accompanied by a chorus of birdsong. At 6.30am the in-house masters take guests through a series of pranayama (breathwork practices) and traditional asanas following the Hatha and Iyengar schools of yoga. A massage follows, either before breakfast or an hour after, and one more after lunch. My roster of therapies includes traditional Ayurvedic massages such as Abhyangam and Choornakizhi. The former is a four-hands massage with medicated oil to aid in lymphatic drainage, calm the nervous system and lubricate joints followed by 10 minutes of steam to eliminate toxins through the process of sweating, which has me sitting in a wooden box with only my head sticking out. Choornakizhi –‘choorna’ meaning powder and ‘kizhi’ meaning small pouch – involves herbal powders mixed with heated medicated oil, which is then put in a kizhi for fomentation therapy. Before she starts, I show my therapist where I get frequent aches and pains – including my upper thoracic spine, which I am told has a nerve that connects to the gut (not surprising since one of my issues is bloating). She uses kizhis to gently massage my body, paying special attention to the areas of concern. It is believed that this treatment relieves pain and stiffness in joints, clears energy channels and improves blood circulation. Over the next few days, I get foot reflexology to calm my mind, a Tibetan poultice massage using salt to draw out toxins, which have built up in organs like my liver, which is one of the reasons my digestion is out of balance, and Shirodhara during which warm oil is poured in a steady stream onto my third eye. This treatment is beneficial for those who suffer from poor sleep, headaches and stress. It also includes a head, neck and shoulder massage.

To support these therapies, I also undergo a process known as virechana meaning purge (to expel everything in my GI tract). I am given a thick paste made from a variety of herbs, roots and honey to eat on an empty stomach on my second morning. Expect to stay confined to your villa for the rest of the day should you be administered this treatment and your first meal will be rice porridge at around 2pm, provided your gut has been properly cleared. This allowed my digestive system to reset and complement the therapies prescribed for me.

NOURISHING FOOD

Anyone who checks in at Dharana for a wellness programme will eat almost all meals at The Green Table, where the F&B team creates customised menus for each guest after the chefs consult with the doctors. Chefs prepare everything based on Ayurvedic principles, and “we believe in serving food that’s seasonal, organic and local. We also have a small

organic farm on the property,” says Sandeep Juyal, the retreat’s executive chef and a certified trainer of Ayurvedic cooking. This means the kitchen here is free of refined flours, processed sugars and refined oils, “and we focus on slow cooking to preserve nutrients and natural flavours,” he adds. They also make their own fresh plant-based milks every morning.

To lower the pitta (fire) in my prakriti, the dishes I am served are prepared without chillies, but have plenty of flavour from aromatics such as garlic, cumin and fresh herbs. Every meal begins with a shot of an elixir made from fresh fruit and veggies and a quarter teaspoon of sautéed ginger to stimulate proper digestion. Each day’s menu is shared in advance and comes with tips for more mindful eating: Enjoy every morsel; Be with your food; Eat slowly, break down the food and then swallow; Avoid distractions and devices. While simple, everything I eat – from roasted vegetables scented with herbs and couscous pilaf with carrot sauce to broccoli salad and pearl barley khichadi – is nourishing and satisfying and best of all, doesn’t leave me bloated.

NATURE HEALS

Tucked away in this serene forest environment, soothed by lush greenery and fresh air, my body

immediately starts to decompress and relax and by the third day I notice the bags under my eyes have all but disappeared. Nature is a powerful healer and spending time in a forest has been proven to lower blood pressure and reduce stress. The activities team here organises birdwatching, forest walks and hikes to several peaks accessible from the retreat. I hike to the top of Shillim Peak (920m above sea level) along with a guide and three other guests one morning. The trail begins at one end of the property and meanders through grassland and forest, where we catch sight of an Indian giant squirrel, which is the only mammal to build a nest – and its presence is also indicative of a thriving forest canopy. We emerge from the forest to scale the final few boulders that lead to the top to find that it is flat like a table and reveals a meadow of golden grass, in which we all lie down and give thanks for the experience of a lifetime.

For more information, visit dharanaretreat.com

At a

stretch

The next time you stretch after a long day in the office or when you wake up in the morning, ask yourself why it feels so good and why you don’t do it more often. Deputy editor Karen D’Souza digs deeper to find out what all the fuss is about

It wasn’t until 2022 that I seriously thought about stretching as an activity to which I could dedicate 50-60 minutes. That’s when I came across studios offering dedicated stretching classes as well as private stretching sessions. ‘What’s the big deal?’, I thought to myself. Like many people, stretching was something I did before and after a run for a couple of minutes or to warm up before a HIIT class.

“Most of us pump weights at a gym to build muscles to achieve a more toned physique, but stretching gives us good posture, which is also aesthetically pleasing,” says Dina Zoa, who owns Stretch It Out, a stretching studio in Dubai.

Dina admits that back in 2018 when she first started talking about the benefits of stretching, people would laugh and make fun of her. It took a pandemic and lockdown for people to sit up and take notice. During that time Dina hosted a 30-day challenge online and had participants joining from different parts of the world, “We stretched together every day for an hour and by the end of that period, many of them told me how it helped them overcome depression and anxiety because in those moments when you’re in a deep stretch focusing on a group of muscles and doing mindful breathing, you forget about everything else.”

The benefits of the practice extend beyond elevating moods. It can play a key role in injury recovery and prevention, improving blood circulation, lymphatic drainage and our quality of sleep. One of the mistakes many of us make after pulling a muscle, for example, is to stop moving, but continued movement under the

instruction of a stretch coach or physiotherapist is essential to increase blood supply to the injured part to aid recovery.

Oksana Konoplia has been a yoga instructor for more than a decade and recently started teaching a warm deep stretch class at Zoga Yoga in Dubai. “Stretching is always a smooth and soft practice. And it’s more beneficial, I believe, when you have a warm environment because our bodies open faster,” she says.

The room where the class is conducted is set to a balmy 32oC. The moves vary between passive and dynamic poses. The former is held for close to two minutes, which is enough time for the stretch to reach deeper networks of connective tissues, encouraging joints to open and muscles to relax. Dynamic exercises focus on body mobility and increases one’s range of motion.

But whether it’s your first time or you’re a seasoned stretcher, “make sure you are hydrated before, during and after the class, and avoid it all together if you suffer from blood pressure problems – especially low blood pressure – and heart conditions,” cautions Oksana.

A recent trend on social media pokes fun at how our bodies seem to flip a switch the moment we turn 40 – something as basic as bending down to pick up a pebble or climbing a ladder results in an injury. These memes always give me a good laugh, but I realised there must be some truth to it after a friend told me she got a catch in her neck simply from sneezing!

Dina points out that injuries often occur not from sports or extreme physical activities, but from everyday tasks, and she adds, “This usually

happens because tightness and tension have been accumulating over the years and one fine day it has to find an outlet.”

There’s no right time to begin a stretching practice, nor do you need to be extremely flexible from the get-go. “Stretching can be adjusted to suit different levels,” says Dina. Her studio offers assisted stretching (private sessions) and active stretching (group classes). In the first, the client is prone on a massage bed and a coach uses the PNF technique (Proprioceptive Neuromuscular Facilitation), which was developed by physiotherapists. During the session, you will be asked to inhale and contract your muscles and then exhale and relax so that the coach can manipulate and push your muscles further. This technique helps the brain connect with the specific muscle being worked on to increase its range of motion. Active stretching is performed on a yoga mat and students are guided by a coach through a series of exercises, both dynamic and passive, with adjustments being made by the coach to improve students’ postures as and when required.

Babies stretch naturally several times a day, a basic movement we tend to forget as adults, who sit hunched in front of computers for eight to nine hours for five days a week – a condition commonly known as Office Syndrome. But don’t fret, there’s a simple solution for it. Begin a regular stretching practice today and note how your body alignment, posture and flexibility improve within a few weeks.

For more information, visit @stretchitout_studio and zoga.ae

Cleaning that works well and feels fresh

Everyday cleaning products made with organic, plant-based ingredients de w

slow motion Life in

Somatic yoga has proven to be 2024’s fast-growing, slow-burn fitness movement, inspiring a whole new breed of emotionally intuitive fitness fanatics

Vinyasa, Bikram, Ashtanga... You’re likely well-versed in the more common disciplines of yoga, but have you heard about Somatic yoga? Rather than a different ‘style’ of yoga, Somatic is considered a movement therapy that puts greater emphasis on understanding and acknowledging the body as a whole. And while it’s not a ‘new’ lineage of yoga, it’s seeing a rapid increase in popularity. Google searches for ‘Somatic yoga’ are surging and videos are trending on TikTok – thanks in part to a societal shift in how people approach fitness and self-care, and an increasing importance placed on more mindful, compassionate and connection-based practices.

The field of Somatic yoga was originally founded and coined in 1970 by philosopher and movement theorist Thomas Hanna –drawing on the foundations previously laid by physicist Moshé Feldenkrais – whose programme focused on the mind’s control of movement, flexibility and health.

“Somatics is about creating a connection between mind and body,” says Ipek Teker, a

private Somatic yoga teacher based in Dubai. “In Somatic yoga, we try to find that connection. For example, the flows are less dynamic than classical yoga. Instead, through slow movement, we build neural paths where we create a connection with movement and the sensations that each movement triggers.”

Constanze Witzel, co-founder of Achievher somatic yoga studio in Dubai, adds that “In Somatics, we focus on the whole body, not just the physical body – but as well the mental, the emotional and the energy. They’re all intertwined and they all influence each other.”

She further explains that Somatics (which takes the Greek word ‘Soma’ meaning body) is really about “listening, tuning, noticing, sensing and feeling what your body is telling you, versus worrying about this pose or that pose. It’s like a top-down approach versus a bottom-up approach.”

One key benefit of Somatic yoga is that it’s a fully inclusive discipline designed for anyone and everyone – as beneficial for young children as it is for grown-ups and those in their older years – because it’s less about fitness or fixing

yourself and more about mindful movement and breathwork to promote better physical, mental and emotional awareness, and nervous system regulation.

While classes are popping up all over Dubai, Achievher’s studio is dedicated to the art of Somatic yoga, tailoring all of its sessions around energising you from the inside out. Founded in May 2024 by Anna Al Qasimi-Roberts and Constanze, it’s become the city’s go-to safe place for women (along with mixed classes) to tap into their inner selves. “Through Somatics, we give you a kind of toolkit that allows you to feel better equipped to master life,” says Constanze. “We help guide you to handle whatever life throws at you with more grace and to be able to respond more consciously. [Somatics] can be a really nice way to become and feel more human again.”

So, what does a Somatic yoga session actually entail? “In my classes, we do lots of tapping, skin contact and breathwork,” explains Ipek. “We gently work on the fascia and the tiny muscle groups with continuous movement. We don’t hold yoga poses, instead we move slowly and mindfully, which allows the fascia to relax. When it does, the whole body and our nervous system gets sent a message that it is ‘safe’. Through each flow, we release any fixed or negative thoughts to focus on what feels right for you, and to create a dialogue with the body and the person.”

At Achievher, Constanze and Anna host themed classes that focus on different topics, such as melting away anxiety, energy renewal, breathwork, and gratitude and reflection. In the classes, along with slow yoga movements, there’s ‘heel tapping’, which helps get you out of your head and into your body, grounding you in the present moment; ‘shaking’, which helps release pent- up stress; ‘sighing’, which Constanze calls “The cheapest way to regulate your nervous system; And ‘zzzz’ breathing, which immediately helps regulate both mind and body.

The beauty of Somatic yoga is that it’s very simple – there’s no bending your body into a pretzel as you try to master complicated poses. Instead, it’s about keeping you in the moment through slow, simple and easy-to-follow movements and breathwork designed to help you connect with how you feel within – mentally, physically and emotionally. Consider it a holistic full-body check-up that will help regulate the nervous system, release tension, calm the mind, invigorate the body and salve the soul. While it might not be the energetic fitness class some people crave, what it lacks in highintensity it makes up for in slow movement and mindfulness that will energise you in a different way. “Anyone who wants to have a ‘true chat’ with themselves should try it at least once,” explains Ipek. “You’ll learn to connect with yourself, hear your body and respect its needs. It’s a mindset change.”

Written by Emily

Baxter-Priest

THIS PAGE, FROM LEFT: Ipek’s classes include tapping, breathwork and skin contact; expect theme-based classes at Achievher

Steps to HAPPINESS

Helen Farmer has interviewed thousands of mental health professionals in her career – here are her top takeaways to help you live your happiest life in 2025

Sleep. Make it a priority. You’ll make better choices, be less irritable and eat less rubbish when you’re rested. A cool room, a warm bed and magnesium help.

Sunlight before phone light. Try to get some sun in your eyes before looking at your phone.

I know it’s cringe, but gratitude re-wires the brain. A simple journal of a few minutes, both morning and night makes a difference. Write three things you’re grateful for at the start of the day, and before bed note down three things that went well. It doesn’t need to be big –maybe it was getting a good parking space or chatting with a friend.

4 Get grounded with a barefoot walk in your garden or on the beach. It only needs to be a few minutes a day, but experts assert it can help with everything from anxiety to inflammation.

You don’t need to have all the answers –just start talking. Everyone can benefit from therapy. Or a voice note to/from your best friend.

6 Comparison is the thief of joy, so try to stay in your own lane. You might be comparing your day one to someone else’s day 100. And Instagram is usually a highlight reel anyway.

Grief looks different to everyone, and there is no timeline.

You’ll have good days and bad days. And maybe good years and bad years. The real strength is recognising when you’re not doing so well and reaching out to someone who can help.

Boundaries are a meeting place, not a wall. That’s a big one to get your head around, but it changes everything.

10 Sometimes, slowing down is the most productive thing you can do. And conversely, when your energy is low, movement and exercise can really help. You rarely regret a workout (which is really annoying, to be honest).

You’ll be truly happy when your expectations are exceeded. That’s not about having low expectations, but realistic ones.

Learn how to breathe properly. Mouth breathing in kids and adults can lead to a plethora of issues, and now there are experts in the UAE and online who can help. From stress to attention span, it can be life changing.

The mind-gut connection is real, and nourishing your body with good food is self-care. Get your fibre, hydration and nutrients in, and you’re halfway there. Keep that microbiome happy, and your brain will follow, and vice versa.

Clean hair makes everything better. Loud music, singing loudly, windows down, volume up, can turn a terrible day into a great one (that’s my own advice, but it’s true).

15 Don’t underestimate the power of social connection. More and more research shows that having authentic relationships are the key to a long and happy life. Want to know what the most important parts of the body are as we age? The heart, the lungs and the legs –because when you are mobile, you can walk to see people, get up to answer the door and be part of the community. So don’t neglect those friendships in 2025.

RECIPE INDEX

Lemon and molasses energy balls 22

Celery and citrus salad with date-walnut sprinkle 26

Grilled courgette ribbons with pickled radish, goat’s cheese and dill 26

Crunchita salad cups with lemon, honey and almond dressing 27

Miso-roasted aubergine steaks with gochujang crumble 31

Beef bone broth 58

Chicken bone broth 61

Fish bone broth 62

Pane carasau with goat’s cheese and wild herbs 72

Sardinian minestrone 74

Gomaae 75

Berry antioxidant ACV gummies 83

Miso and tofu gut-healing soup 85

Seitan satay skewers with spicy peanut sauce 88

Honey-roasted beetroot with sumac watermelon and creamy cashew dressing 92

Roasted cauliflower and kimchi salad 92

Seared tuna and roasted potato salad with quail eggs 92

Crunchita lettuce with strawberry salsa, Cajun chicken and green goddess feta dressing 96

Cabbage, mango and pumpkin seed salad with goat’s cheese and crispy za’atar

Panko topping 96

Harissa-roasted crispy butter beans 103

Power purée 109

Citrus and rooibos teething rusks 109

Air fryer fish nuggets 111

Dense bean salad with greens, chicken and crispy quinoa 120

DRINKS

Green gazpacho smoothie 15

Quick tropical kombucha

Green tea and ginger ACV elixir

Banana cream pie protein shake

Beet the cycle

Golden glow

Peanut butter maca powerhouse

CONDIMENTS

Mushroom seasoning salt 22

MAINS

Prawn saganaki 44

Grilled mackerel with green quinoa and mojo sauce 45

Kale and spinach rigatoni

Advieh grilled salmon with olive and walnut salad

Quick lentil lasagne

Grilled sardines with lemon and oregano

Okinawan soba

Jushi

Grilled octopus with red grape vinegar and oregano dressing

Ikarian soufico

Lahanika me avga

Loaded silky tofu with chilli oil and crispy onions

Sticky orange tempeh with sesame broccoli

Tempeh-shiitake dumplings with black garlic

and pickled slaw

rice salad with edamame, peanuts and avocado-tahini drizzle

Bulgur-stuffed butternuts with dukkah and feta

Bolognese

BREAKFAST

Leftover lentil, seed and nut granola

Turkish eggs with Biotiful hummus and tomato chutney

Biotiful breakfast nice cream bowls

Overnight blueberry quinoa with

BAKED GOODS & DESSERTS

Stonefruit shrikhand tart with pineapple blossoms

Biotiful protein kefir kiwi parfaits

Tropical Biotiful kefir popsicles

Cottage cheese and Genovese pesto lasagne

Beetroot, thyme and cottage cheese galette

Cottage cheese and garden vegetable pot pie

Cottage cheese and raspberry oat scones

Pumpkin and red onion cottage cheese Dutch baby frittata

High-protein chocolate hazelnut

Healthy protein fruit pops

Magnesium-rich chocolate chip cookies

Almond and flaxseed power loaf