Pea and mint dip

You only get one body—it’s with you for life, and it’s your responsibility to care for it as you would any other precious thing you own. Your body has already carried you through so much, and even if you haven’t always prioritized your health, change is always possible. You’re never too far gone, and it’s never too late to see results. Sustainable change takes time, and patience is key, but even two weeks of mindful choices—nourishing your body and cutting out harmful foods—can bring noticeable shifts in energy, mental clarity, and even weight loss.

Store-bought dips are often packed with thickeners, foaming agents, and preservatives to extend shelf life and bulk up the product. This homemade version, however, is rich in peas, which are loaded with vitamin K and folate—essential for heart health. They’re also an excellent source of vitamin C, giving your immune system a natural boost. Simple to make and packed with goodness, this dip is a delicious, nutrient-dense addition to your table.

Serves: 6

Preparation time: 5 minutes

Cooking time: 5 minutes

Ingredients:

3 cups fresh or frozen peas

zest and juice of ½ lemon

2 tablespoons tahini

1 clove garlic 

¼ cup packed fresh mint leaves

3 tablespoons olive oil 

salt and pepper 

Instructons:

If using fresh peas, skip this step. If you are using frozen peas, add them to a large bowl with boiling water, just enough to cover them. Let them blanch for about 3 minutes. Once ready, drain and add them to a bowl of ice water to stop the cooking process. Drain the water and set aside. 

Place the lemon zest and juice, tahini and garlic into a food processor or blender and blend until smooth. Add the peas, mint, olive oil and salt and pepper and blend until smooth or until you have reached your desired consistency. You can leave it a bit chunky but make sure it’s well combined.

Serve as a dip with freshly chopped vegetables or on toast with sliced tomato and black pepper. I keep this in the fridge as a go-to snack and it is great to add to your meal prep. It’s high in protein and will keep you fuller for longer!

-Melissa

Cooking from scratch, a self love revolution

Cooking from scratch is one of the most profound acts of self-care. In a world that glorifies convenience, fast fixes, and ultra-processed foods, slowing down to prepare a meal from whole, nourishing ingredients is a quiet rebellion—a way to reclaim your health, reconnect with your body, and nourish yourself deeply.

Food is more than just fuel; it is information for your body, affecting everything from your gut health to your mood, hormones, and long-term well-being. Dr. Mark Hyman, a pioneer in functional medicine, often says that food isn’t just calories; it’s medicine. The quality of what we eat determines how well our bodies function, and when we choose to cook from scratch, we take control of that quality. By selecting whole, unprocessed ingredients, we naturally eliminate the industrialized additives, preservatives, and chemicals that have infiltrated the modern diet—many of which are now linked to inflammation, metabolic disorders, and chronic disease.

Plant-based foods, particularly those high in fiber, play a significant role in hormonal balance, especially for women. Our hormones are delicate messengers, responding not just to what we eat but also to how we live. Fiber-rich vegetables, whole grains, legumes, nuts, and seeds help to regulate blood sugar levels, support gut microbiota, and assist the body in metabolizing excess hormones. While plant-based eating offers incredible benefits, it is also essential to honor bio-individuality. For some, incorporating small amounts of high-quality, ethically sourced animal products can be beneficial. The key is to listen to your body, meet yourself where you are, and prioritize nutrient density over dietary dogma.

Cooking from scratch also encourages a connection with nature and the seasons. When we step away from processed foods, we naturally lean into fresh, whole ingredients that shift throughout the year. Seasonal eating not only enhances flavor and nutrition but also aligns us with the rhythms of nature, supporting our body's natural cycles. A summer tomato, bursting with sweetness and vibrant color, is entirely different from one grown in a hothouse in the middle of winter. By choosing local, seasonal produce, we nourish ourselves in a way that is sustainable, both for our health and the planet.

Beyond physical nourishment, cooking is an act of presence. It teaches patience, creativity, and mindfulness. When we chop, stir, and season with intention, we become more attuned to our food and, in turn, to ourselves. This kind of attention allows us to develop a deeper relationship with what we eat, shifting the focus from restriction and guilt to nourishment and enjoyment. Counting chemicals instead of calories is a powerful mindset shift—one that prioritizes quality over quantity and encourages a more intuitive, balanced approach to eating.

Ultimately, disease is often a symptom, while lifestyle is the cause. The modern diet, filled with artificial ingredients and devoid of nutrients, has contributed to the rise of many preventable illnesses. But by returning to whole, real food, we give our bodies the tools they need to heal and thrive. Cooking from scratch is not about perfection or extravagance; it is about empowerment. Whether you have five minutes or fifty, whether your budget is tight or abundant, there is always a way to bring more whole foods into your life. It starts with small, intentional choices—choosing an apple over a packaged snack, making soup from scratch instead of buying a canned version, or simply taking a moment to appreciate the ingredients on your plate.

Food is a gift. When we embrace cooking as an act of self-love rather than a chore, we transform not only our health but also our relationship with nourishment itself. Eating well isn’t about restriction; it’s about abundance—the abundance of flavors, nutrients, and the deep satisfaction that comes from truly taking care of yourself. And that, more than anything, is what real wellness looks like.

Quick and easy tofu kebabs

These are a beautiful contribution to that dinner party that you’re going to, and can wow with the beautiful colours while still being minimal effort to create. Most vegetables can be used as a substitute if there’s something you don’t like so if I encourage you to explore the vast array of vegetables available at the supermarket to switch out between the tofu. Be sure to buy a firm tofu for this recipe, as you’re going to grill it and don’t want it to fall apart. Every time you make a decision to eat more vegetables, not only to you naturally crowd out junk food, but you decide to nourish your body with the wide variety of macro and micro nutrients.

Ingredients:

4 sprigs fresh rosemary leaves

1 red pepper, seeded and cut into bite-size chunks 

1 yellow pepper, seeded and cut into bite-size chunks 

300 g cherry tomatoes

2 large courgettes, cut into 2 cm chunks 

1 red onion, quartered and layers separated 

200 g firm tofu, cut into bite-size cubes 

1 teaspoon ground turmeric

1 tablespoon honey or maple syrup (100%)

1/4 teaspoon chilli flakes

2 tablespoons coconut oil, melted 

2 cloves garlic, crushed 

salt and pepper 

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Instructions:

Heat a grill pan over medium heat until it is hot. Tie the rosemary sprigs together with string to make a basting brush. Set aside. You can also cook this recipe over a braai or bake it in the oven for 20 minutes at 200 °C. 

While the grill pan heats up, thread the vegetables and tofu onto skewers, alternating the different ingredients and packing the vegetables tightly together. 

Place the turmeric, honey, chilli, coconut oil and garlic into a small bowl and mix well. Place the skewers into the grill pan. Using the basting brush made with the sprigs of rosemary, dunk the brush into the oil and lightly brush the vegetables every 5 minutes until evenly coated. Cook them for 20 minutes, rotating every time you brush them.

Once the vegetables are cooked and have some grill marks on them, season with salt and pepper and serve. 

-Melissa

Grilled vegetable and beetroot flatbread

Cooking is about joy and bringing joy into your life with something that fuels your body is a little act of kindness. Within that joy, I want you to experience play. Play with flavours, play with ingredients, and connect to this child-like quality that is often lost in our day-to-day lives. Start with little steps and then expand by creating your own recipes based on intuition. This recipe is all about play with pink flatbreads and delicious vegetables! Make the flatbreads for this recipe or for your next curry night!

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Serves: 2

Preparation time: 35 minutes

Cooking time: 10 minutes

Ingredients:

2 medium beetroots 

180 g spelt flour or gluten-free flour of your choice

1 teaspoon salt 

2 teaspoon bicarbonate of soda 

¼ teaspoon garlic powder

juice and zest of 1 lemon

½ cup water 

2 red peppers, seeded and sliced

olive oil

salt and pepper 

3 medium courgettes, ribboned 

Coconut oil

6 tablespoons Greek yoghurt or substitute of your choice

1 handful fresh dill leaves, finely chopped 

1 small handful fresh mint, finely chopped 

1 handful fresh rocket 

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Instructions:

Preheat the oven to 180 °C. 

Place the beetroots in a roasting pan and roast for 35 minutes until soft when pierced with a fork. Remove and set aside. (I usually do a bigger batch and save the rest for salad or other meals and snacks.)

To make the flatbread dough, place the flour, salt and bicarbonate of soda into a medium bowl and mix together. Set aside. 

Using a blender, blend the beetroots until smooth, 1 teaspoon of the lemon juice, and the water.

Make a well in the middle of the flour and gradually add the beetroot mixture while mixing until a dough begins to form. Tip the dough out onto a flat surface and knead until well combined. Return to the bowl, cover, and set aside to rest for 20 minutes. 

Meanwhile, place the red peppers in a separate mixing bowl, drizzle with a little olive oil and season to taste. Toss until evenly covered with oil. In a grill pan over medium heat (the pan must be hot), add the red peppers and grill for roughly 5 minutes until grill marks start to appear. Repeat the process with the courgette ribbons and cook for 1–2 minutes. Be careful not to overcook the vegetables.  

Once the dough has rested, remove from the bowl and divide into four fist-size balls. Roll out the balls of dough on a floured surface until they are about the size of your frying pan base. Lightly rub a little coconut oil on each side of the dough circles. Fry in a medium frying pan over medium to high heat for 5 minutes on each side or until golden brown. 
While the flatbreads are frying, mix the remainder of the lemon juice with the yoghurt, dill and mint in a small bowl. Season to taste. 

Once the flatbreads are ready, remove from the heat. Serve with a generous smear of the yoghurt dressing, topped with the rocket and grilled vegetables. Season to taste with a little extra black pepper and drizzle with olive oil. 

Enjoy - Melissa