Hummus–You know who’s fave. The thing is, I used to buy hummus for the Missus at the grocery, then after looking at their ingredient labels and looking at the fresh herbs in our garden, we figured we’d make our own from now on. Not only is it healthier, it’s better for the environment and better for my wallet! All summer long we’ve been using different herbs from our garden to make new flavours of hummus and the outcome has been great. Even if you buy dill at the store for a recipe, odds are you usually have a good amount left over (right?) so this is a great way to use up the rest.

RECIPE:
Makes 1 1/2 cups

1/4 cup olive oil
1 x 15 oz can garbanzo beans – drained
handful fresh dill – stemmed
1 lemon zested
1 tsp lemon juice
1/2 cup cold water
1/4 tsp white pepper
1/2 tsp salt

DIRECTIONS:

Place everything except the water & oil in a food processor and puree. While pureeing, slowly add in the oil until combined. When the mixture starts to look dry slowly add in the water to achieve a smooth consistency. You may not need all of it or you may need more, depending how much dill you use.
That’s it! Taste for seasoning and add additional S&P to achieve desired flavor.

Other great hummuses (or is it hummi?):
Parsley Hummus
Artichoke, Basil & Goat’s Cheese Hummus
Homemade Whole Wheat Pita Chips (if you’re feeling adventurous!)

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

For those of you who are regular followers of the site, now you will no doubt be experts in using spices from that infamous spice rack in your kitchen. For the entire month of August I gave you guys recipes containing the most popular spices requested. What I’ve decided to do today is give a run down of what we made as well as highlight some other recipes that I’ve used containing your requests. Now it’s time to tuck into that rack (that didn’t sound so good, did it?) and get cookin’!

We kicked off the proceedings with one of my faves….
Allspice. I did a Jerk seasoned trio of recipes with this bad boy just so everyone could try it out with no excuses! Tell me, who made the jerk sauce? I also busted out a Banana Buckwheat Muffin recipe using allspice for all my baking buddies. Now, these were the business even though I’m not renowned as a ‘Pat the Baker’.
Other GM (Gavan Murphy) allspice recipes:
Healthy fresh baked apple tart
Homemade ketchup
Lamb Burgers

Next up was a bit of a surprise but Dried Thyme got the nod here. I had had a request for a healthy chowder recipe so being all about giving, as I am (by my own admission) that’s what I did. This is my no dairy/no butter version which turned out really well. I must prefer to use fresh thyme over dried since nearly all of my recipes call for fresh. Not to worry, remember our conversion? (If not, click chowder link to refresh your memory).

The one spice I thought would come in first place (I guess isn’t as hard for people) was Turmeric. By the way, is there a reason why we pronounce it TOO-Mer-ic? I really enjoyed working with it and figured since turmeric is a Middle Eastern spice, making an Indian dish was the best way to go. I made a Spiced Bindi (Okra) dish as well as Turmeric roasted mini potatoes with Arugula (or Rocket known across the pond–that one’s for you Eske). Because I was into using this so much I popped out a third recipe, Moroccan Quinoa Salad. This is gooood and a great healthy grain to boot. Still looking for help on my sad little Tikka Salmon, though…any takers?

For the grand finale Mr.Cumin and Mr. Coriander came in together. They’re sort of the Bert ‘n’ Ernie of the spice world, it’s almost as if you rarely see one without the other!
I made a beautiful Cumin Coriander Crusted Halibut with a fresh tomato and fennel coulis. With it being summer I grilled a simple Lamb Kabob with Cumin and to finish of the series I made a lovely Tabbouleh with my neighbor’s parsley (of course I didn’t steal it–she offered!)
More GM cumin & coriander recipes plus Autumn Tagine with spiced couscous

Listed below are the least popular requested spices. Being Mr. Giver I wanted to include them in the fun by highlighting my previous recipes where I’ve used them.

Curry (request was for a non-”curry” recipe)
Pan seared Sea Bass with herbed Quinoa and baby carrots, though I gotta note that I use curry powder on parsnips a lot in the fall/winter. In fact, I just used curry powder on roasted cauliflower last night….

Cinnamon & Cinnamon

Nutmeg

And last but not least, Tarragon. Well again, in all of these I used fresh tarragon but you could certainly use dried using our conversion.

Keep the requests coming–and let me know how you’ve done with your spice rack!

It all started when our lovely neighbor, Erica (the green thumbed guru in our Urban Gardens series), brought me a big bunch of fresh parsley plucked from her garden. The timing couldn’t have been better. I had already started making this tabbouleh but I was going to make it without parsley because I had just used my last bit in homemade veg stock. Now my recipe just got better!

Traditionally Tabbouleh, a Lebanese dish, is predominately made of up of parsley with the bulgur and other ingredients taking the back seat. The Americanized version has bulgur being the main ingredient and everything else is used to complement that flavor, such as this version. This recipe still has the Middle Eastern flair though, from the addition of cumin and coriander to spice it up. Both of these spices are renowned as having health and nutritional benefits not to mention adding great flavour.

Coriander is considered both an herb and a spice since both its leaves and its seeds are used as a seasoning condiment. When I first moved to the States I had to adjust to coriander being called ‘cilantro’, with coriander referring to the seeds. In Europe coriander refers to the leafy plant as well as the seeds. To clear up any confusion, the leafy cilantro/coriander plant produces seeds which, when dried, are the portions used as the dried spice, and like cumin, coriander seeds are available whole or in ground powder form. That’s a mouthful! Along with containing a healthy dose of vitamins and minerals, coriander is known to aid in digestion, is believed to help lower cholesterol and ongoing studies are showing coriander might contain a powerful weapon to naturally fight the Salmonella bacteria. Good to know, especially these days!

RECIPE:
Serves 8

2 1/2 cups bulgur wheat
8 oz sugar snap peas
2 cups frozen peas
1 cup extra virgin olive oil
2 garlic cloves – minced
2 tbsp red wine vinegar
4 tbsp (1/4 cup) fresh mint – chopped
2 tsp ground coriander
1 tsp ground cumin
3/4 cup fresh parsley – chopped
1 lemon – zested
1/2 lemon – juiced
S&P to taste

DIRECTIONS:

Begin by putting the bulgur in a large mixing bowl and cover with plenty of cold water, about an inch above the grain. Let soak for 30 minutes. Once soaked, drain and using your muscles, squeeze out the excess liquid. In a small bowl add all remaining ingredients except for peas. Whisk ingredients together and pour over bulgur. Mix well. Taste and season with S&P. Let stand for 30 minutes to absorb flavour.

Meanwhile, in a preheated large saute pan, add sugar snap and garden peas with 1/2 cup water. Loosely lay sheet of foil over and cook peas for 1 minute. Give them a stir after 30 seconds.
Drain and pat dry. Add to bulgur mixture and combine all ingredients together. Taste and season and you’re ready to rock!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Why is it that I like cumin so much? I don’t have many memories of eating it growing up (apart of learning how to use it at Ballymaloe). So what is it that attracts me to its peppery nutty flavour? It’s really just down to how good it makes food taste.

Along with flavour cumin has many health benefits including aiding digestion, supplying a good source of iron and research is starting to show that cumin seeds may also have anti-carcinogenic properties. It’s also a must have in many Mexican and Middle Eastern dishes and is available both in its whole seed form (like we used in the last post) or ground into a powder. Actually, now that I look back, I’ve used cumin in several of my recipes from tortilla soup to glazed baby carrots to Spanish potatoes and of course last week we used cumin in conjunction with our turmeric recipes.

RECIPE:

Serves 2

1 1/2 lbs Organic/Sustainable lamb shoulder or leg of lamb – cut into uniform pieces (Ask your butcher to cut it for you, much easier)
1/2 green pepper – cut in cubes
1/2 red onion – cut into cubes
1 tsp ground cumin
3 tbsp olive oil
1/4 tsp salt
1/2 lemon – zested

DIRECTIONS:
Preheat barbecue or stove top grill pan.

Begin by mixing the oil, cumin, salt and lemon juice in a small bowl.  Assemble the kabobs as per the photo, alternating between lamb and red onion with green pepper at the top and bottom of each skewer.

TIP: Soak the bamboo skewers in water for at least 2 hours before grilling. This will help prevent the skewers from burning.

Once together and ready to cook, brush all sides of the lamb with the olive oil mixture. Spray your grill or grill pan with oo spray. Sear the lamb for 15 minutes on all sides or until nice and pink inside, 130F for medium rare.

Tatziki

1 cup fat-free Greek yogurt
1 tbsp fresh mint
1/4 cup diced cucumber
1/2 lemon – zested
pinch S&P to taste

Mix all above ingredients together and serve with grilled Lamb. This works really well with it. Cool and refreshing. (Sounds like a toothpaste commercial!)

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Here we are at our final week of Spice Month and these last two spices came in neck and neck in the race. So this week will feature both Cumin and Coriander and luckily they taste great together!

This first recipe was inspired by my days back in Ballymaloe Cookery School. This was a dish we would make using chicken paired with mint raita, so I knew the flavours worked well but I had never tried it with fish. Basically I used the spice mix much like you would when you’re “blackening” fish. Blackened - A cooking technique where meat or fish is coated with a seasoning mixture of spices in a skillet that is heated until oil added to the pan reaches its smoke point. This technique gives the food a crust and sears in the juices. NOTE: Ideally you’d use Grape seed oil as it gets to a higher temperature before smoking. I, however didn’t have any so I used my go-to olive oil.

As it turned out the crust using the cumin-coriander combo worked great but I didn’t feel it would go with the usual raita so I decided to pick (rob) some fresh tomatoes and make a lovely coulis with fennel and red pepper as well. There’s something so fulfilling using fresh ingredients from the garden (or shall I say neighbor’s garden!) Cheers Cristina!
Disclaimer: That’s not my hand in the photo! Couldn’t tell you whose it is.

RECIPE:

Serves 2

2 x 4-5 oz wild Pacific Halibut portions

Spice Rub:
2 tbsp cumin seeds – roasted in dry saute pan for 3-4 minutes
3 tbsp ground coriander
pinch sweet paprika
1/4 tsp salt
You’ll have extra for next time.

DIRECTIONS:
Preheat oven to 400F.
Mix the spice rub mixture together and dredge the fish in the rub on all sides. Set aside.
Preheat non-stick skillet and add drizzle olive oil.
Sear fish on medium high heat, on all sides for 1 minute until golden. Place on foiled oven tray and pop in the oven for 4 minutes until cooked through or internal temperature of 160F.
Let rest for 5 minutes after cooking.

Tomato Fennel Sauce:
4  tomatoes – core removed and roughly chopped
1/2 fennel bulb – core removed, thinly sliced
1/2 red bell pepper – seeds removed, thinly sliced
2 tbsp olive oil
1 cup

DIRECTIONS:
Preheat saucepan on medium heat for 1 minute. Add 2 tbsp olive oil. Add peppers & saute for 1 minute, stirring. Add fennel and tomatoes and stir together. Cover with cartouche.
Simmer on medium low for 20 minutes. Add 1 cup low sodium chicken/veg broth and continue to cook for another 10 minutes, covered.
Remove and blend. Taste and season with S&P.
NOTE: Be careful when blending hot liquids as they expand so puree in batches.

I found this video for you guys to show you how to make a cartouche. It’s a handy cooking tip and will impress everyone when you bust it out at your next dinner party.

One of the first techniques I learned back in Ballymaloe after stocks and sauces was how and why to make cartouche.

A cartouche, from the French word carta meaning ‘paper’, is a circle of parchment or wax paper cut to fit the circumference of the pot.  It’s used for braises, stews, sauces or even for glazing baby vegetables. The beauty is they keep some moisture and heat in the pan yet allow enough of it to escape so that the liquids can reduce at a slow pace. Give it a go now and make one.
Let me know how you get on!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Welcome to our 3rd and final installment for turmeric week. I suppose when I asked myself, ‘could I do more?’ I wasn’t messin’ about! I had a blast trying out all these new recipes and I definitely learned some new skills. I hope you enjoyed this week as much as I did.

If you’re not familiar with quinoa, it’s time to try it out! Quinoa is packed full of nutrients and is cooked very much like rice although it has more protein than most other grains. I’m a big fan of using quinoa in place of rice because it adds a nutty flavor, which also adds a new dimension. It’s not as heavy as rice tends to be, it’s light and nutty—just like my Missus. (Ha! I’ll get some brownie points for that!)

RECIPE:
Serves 4

1/2 can garbanzo beans (15 oz can) Also known as chickpeas.
1  tbsp fresh lemon juice
1/2 lemon – zested
2 1/2 tbsp olive oil

1 garlic clove – minced
1 tsp cumin seeds
1/2 tsp turmeric
1/2 tsp sweet paprika
1/4 tsp cinnamon

1 cup veg broth / water
1/2 cup quinoa – rinsed (any color quinoa works–I used Inca Red)
1/4 tsp salt

2 zucchini, topped and tailed, sliced in half lengthwise, sliced in diagonal slices 1/4″ thick
3/4 tsp ground cumin

2 green onions (scallions) – thinly sliced
1/8 cup chopped parsley

DIRECTIONS:

Begin by adding beans, lemon juice & zest and olive oil in a small bowl. Combine and let stand for at least 15 minutes.
Preheat medium saute pan on medium heat for 1 minute.
In small pot add broth and quinoa. Cook for 15 minutes, partially covered until tender. While that’s going, add 1 tbsp olive oil to a saute pan and add cumin seeds, turmeric, paprika and cinnamon. Mix together for about 30 seconds over low heat. Add in zucchini and minced garlic and continue sauteing on medium heat for 10 minutes, stirring occasionally.
Once quinoa is cooked, drain.
In a large bowl, combine the cooked quinoa, spiced zucchini and add in ground cumin, green onion and parsley to finish. Mix well. Taste and season. Serve warm or at room temp.

Here’s another great quinoa recipe to try out.

Now, the first time I made this I realized I forgot to buy quinoa. Luckily I had couscous in the pantry, which is my usual substitute for quinoa as they’re similar-ish in texture. So yes, you can use couscous instead if you wish.

One good one down, one to go.

To accompany my couscous I made a traditional Tikka Marinade, which I decided to use with a lovely piece of wild salmon. I thought the flavours would work really well together. They did but….the salmon didn’t turn out as I had expected. It wasn’t bad but it wasn’t great. It happens, right?
I decided to post it anyway, in hopes that you could help me out. Here’s what I did:

Tikka Marinade
Serves 2

1″ piece of ginger, minced or finely grated
2 garlic cloves, crushed to a fine paste
1/4 cup non-fat Greek yogurt
1 tbsp lime juice
1/4 tsp ground turmeric
1/8 tsp cayenne
3/4 tsp garam masala
1/4 tsp cumin (plus an extra dash)
1 tsp peanut oil
1/4 tsp salt

DIRECTIONS:

Mix the garlic and ginger into a paste-like mixture. In a bowl, mix together the paste, yogurt, lime juice, garam masala, cumin & salt.

Heat the oil in a small sauce pan over medium-high heat for about a minute or until hot hot. Then add in turmeric and cayenne–you should hear them sizzle upon contact with the hot oil. Mix quickly for just a few seconds so it doesn’t burn, then stir this into the yogurt mixture.

I then marinated the salmon for about 2 hours and baked on 400F for 15 mins approx. At first guess I think I put too much marinade on the fish. What do you think? Where did I go wrong and how can I make it better?

Ah, the glory of cooking!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

We’re midway through our Spice Week with Turmeric as the main player. I’ll admit, I do like a good curry. I didn’t always though. It all started when I went to London for work where I found out, curry and beer on a Friday night after work is a tradition.
No’ a lo’ o’ people know tha’! (Name that movie)
That’s when and where my eyes and taste buds were opened. I really only got back into eating them recently when a great little Mom and Pop Indian restaurant opened around the corner. Also had a good bout with it right about the time we got the idea for Spice Month!

Now the question is, can I cook with these spices, especially turmeric? Well, if you base it on my Okra dish I think I have potential, but could I do more? I’ve been taking this task very seriously, can’t you tell? (You can only imagine what my house has been smelling like!)

So after some thought I decided to pair what else, potatoes (!) with these lovely spices. Now there’s really no excuse for you homelanders not to try it–but just do me a favor, buy local Irish spuds to support your local farmers. Would you believe local Irish spud sales are down across the pond? Say it isn’t so and get crackin’ on this recipe!

RECIPE:
Serves 2

8 oz mini potatoes 9 whole or halved if bigger
1/4 tsp cumin seeds
1/4 tsp turmeric
1/8 tsp cayenne pepper
1/2 tsp fresh ginger – minced
1/4 tsp dried coriander
pinch of cinnamon
1/4 tsp salt
1/4 tsp pepper
1 tbsp olive oil

2 cups baby arugula

DIRECTIONS:

Preheat oven to 375F.

Place all ingredients in large mixing bowl and toss thoroughly. Lay on a foiled oven tray in a single farm. (What? I must have dozed off for a sec.) Let’s try that again….Lay in a single layer. Pop in the oven. After 15 minutes simply shake the tray to make sure the potatoes are all cooking evenly.
Remove after 25 minutes or when cooked through.
Toss warm potatoes with raw arugula and serve.

Reminds me of that song (feel free to sing along) “I’m bringing potatoes back. Yeah!”
Let me know how you get on!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Today is the finale of Summer Fest and our theme is Tomatoes. Everyone who grows their own tomatoes knows how much time and effort goes into it and but it’s time well spent with the end result. Mine didn’t quite pan out as well this year so I picked some up in my local farmers market. So this week I decided to try making my own ketchup using none other than fresh tomatoes. I actually saw this idea in Metropolitan Home Magazine of all places, (not mine. I found it!) and thought it was such a brilliant idea I had to adapt it to my repertoire especially since it’s super healthy. Look on the back of any ketchup bottle in your fridge and I bet you’ll find high fructose corn syrup on the label. You don’t need me to tell you that’s bad. With these homemade versions you control the sugars (or in these cases Agave) and you’ll definitely be able to taste the freshness. Plus, think about all the fun you’ll have making up your own concoctions of this favourite condiment.

Each variety make approx. 1 cup depending on the size of your tomatoes.

The base of each ketchup is all the same as follows. Make 1 or all of them. Follow the same base procedure’s and then spice ‘em up!

KETCHUP BASE RECIPE:
4 medium organic, farmers market tomatoes (peeled, rough chopped) Directions below.

1 garlic clove – crushed
1 1/2 tsp dry mustard
1/2 cup white onion – fine dice
1 tbsp Sundried tomato paste
2 tbsp olive oil

DIRECTIONS PEELING TOMATOES:
Boil a large pot of water.
As water is heating, with a small pairing knife remove the core of each tomato. On the opposite end of the tomato, using the knife cut a shallow criss cross.
Get a large mixing bowl and fill with iced water.

Once water is boiling gently place the tomatoes in the water for 30 seconds. Using a slotted spoon place each tomato into the iced water to chill. The skins should remove very easily. Drain peeled tomatoes in colander and proceed as directed.

making chipotle ketchup

#1. REGULAR KETCHUP:
Base recipe
1/4 tsp cayenne pepper
1/4 tsp ground nutmeg
1/4 tsp cinnamon
1/2 tsp allspice
1 tbsp agave
1/4 cup apple cider vinegar

#2. CHIPOTLE KETCHUP:
Base recipe
1 tsp chipotle pepper – chopped
1/2 tsp sweet paprika
1/4 tsp cayenne pepper
1/4 tsp saffron
2 tsp agave
1/4 cup sherry vinegar

#3. GINGER SPICED KETCHUP:
Base recipe
2 tsp fresh ginger – grated
1/2 tsp ground coriander
1/2 tsp cayenne pepper
1 tbsp agave
1/4 cup rice vinegar

DIRECTIONS:
Preheat a medium saucepan on medium low heat. Add olive oil. Saute diced onion, garlic and mustard for 6 minutes or until soft. Stir occasionally. Do not colour.
NOTE: Depending on which variety you’re making follow the above step and add which ever spice recipe you prefer. If I were you I’d make all three!
Add chopped tomatoes, paste and spices. Stir. Cook, partially covered, for 20 minutes, stirring regularly. The tomatoes will break down as you stir.
Add agave and vinegar and continue to cook for additional 10 minutes.

Once tomatoes have broken down pop them in the food processor and puree. I prefer the more rustic look of my ketchup but if you want a smoother texture use an immersion blender (that hand-held doodah). Let cool to room temperature before covering and popping in the fridge.

Theoretically this ketchup will last for up to a month covered in the fridge – but believe me it’ll be gone before you know it!
If you create your own you have to share with the Healthy Irishman family!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

This week’s highlighted spice is Turmeric.

Turmeric is that yellow powder you’ve probably been neglecting in your spice rack, which is mostly known as the spice in curries. Often dubbed the poor man’s saffron, it is used not only for it’s warm and bitter flavour but also for it’s colouring (it’s the colour used in yellow mustard) and most recently known for it’s health benefits. I have to admit that when this spice was voted for, I was excited yet I knew I was in for a challenge. We’ve experimented with turmeric many times, trying to perfect what our local Indian restaurant does so well with their curries (we’re still working on that) but after testing new ideas we were able to nail a few great recipes which I’ll share with you all week long!
Today’s first installment, Spiced Bindi, is our star.

You’ve probably heard that turmeric is the new wonder spice. At a bbq over the weekend I eavesdropped on a funny conversation that went a bit like this:

“I have some theories about food. Think about it–when’s the last time you’ve seen a bald Mexican or have heard of a Indian dying of cancer? It’s because avocados are good for the hair and spices, such as turmeric, are cancer fighters.”

Though I’m not sure about the avocado theory (but I have a feeling I’ll be eating more of ‘em!), I have found substantial research that supports the amazing benefits from turmeric, most notably for slowing the development of Alzheimer’s disease, a practically unknown condition in turmeric-addicted India. Also a rare occurrence among men in India is prostate cancer (the second leading killer in American men) whose low risk is attributed to a diet rich in brassica family vegetables and the curry spice, turmeric. Believe me, the list goes on and on so the bottom line is get cooking with turmeric!

Okra fields - Photo courtesy of plotblog.blogspot.com

If you’re not too familiar with okra, this is a brilliant way to try it out. Also known as ladies fingers, gumbo or bendi, okra is best when purchased fresh and eaten within 3 days of purchase, but it’s also available canned and frozen.

RECIPE:
serves 2

2 cups fresh Okra – trimmed and sliced
1/4 tsp cumin seeds
1/2 tsp coriander
1/2 tsp turmeric
1/2 cup onion, fine dice
1 large garlic clove, minced
1 tbsp freshly grated ginger
1/4 tsp garam masala
2 tbsp olive oil
1/4 cup low-sodium veg or chicken broth
S&P

DIRECTIONS:

Preheat large saute pan on medium heat for 1 minute. Add olive oil and saute onions for 30 seconds, stirring — Do not brown. Add garlic and ginger and saute for another 30 seconds then add cumin seeds for an additional 30 seconds. Add in okra, saute for one minute stirring. Begin adding in spices: turmeric, coriander and garam masala, combining all ingredients together.

Cook for 10 minutes then add in broth, scraping all browned bits from the bottom of the pan.
Continue cooking for 15-20 minutes total until softened and all the broth has been absorbed.
Taste and season. Serve warm or at room temp.

Want another great recipe using turmeric and a brassica family veg? Try this delicious Gobi Mattar. Brilliant like — and don’t forget to check back all this week for more turmeric recipes!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

There are two things the Missus are crazy about in our house.  Our garden and (for some reason) hummus–any and every kind. She loves the stuff. I noticed the parsley in our garden was going hay wire so I figured I better do something with it and …….this is it.

RECIPE:
Makes about 1 1/2 cups

1 bunch flat leaf parsley
1 can garbanzo beans
1 tsp lemon zest
1 tsp salt
1/4 tsp white pepper
1/4 cup olive oil
up to 1/3 cup water

DIRECTIONS:

Add first 5 ingredients in a food processor and blend. While it’s going, slowly drizzle in the olive oil. Taste and season.
NOTE: If it’s too thick, while blitzing add in the water a tablespoon at a time until you reach your desired texture.

This is a great little recipe that you can keep in your fridge and is perfect for a quick healthy snack idea.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.