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Eat Well. Live Well.

Yogurt Breakfast Bowls

Breakfast Yogurt Bowls-linkStart your day with a bowl of creamy Greek yogurt topped with a variety of fruit, grains, nuts, and seeds – wholesome and nutritious!

Plain Greek yogurt is low in calories and packed with calcium and live bacterial cultures. It’s also higher in protein than regular yogurt. A  6-ounce serving contains around 15 to 20 grams of protein. Add fresh fruit, nuts and a spoonful of grains (great sources of more protein, fiber, vitamins, and antioxidants), and you have an energy-packed bowl of deliciousness to start your day right.

Experiment with texture and flavour. For those who prefer something more savoury than sweet in the morning, the tangy taste of Greek yogurt blends well with many herbs (fresh mint, basil, cilantro, thyme or dill) and seasonings (fresh roasted garlic, pesto, curry, chili flakes, cayenne pepper, coarse salt). Add quinoa, amaranth, or leftover cooked whole grains instead of granola or muesli and grilled or roasted vegetables instead of fruit. Pistachio nuts, pumpkin seeds, roasted sunflower seeds, chia seeds, roasted chickpeas, and pine nuts all add a welcome crunch.

Try some of our favourite combinations below, or have fun creating your own!

Breakfast Yogurt Bowls-avocado bowl

Avocado Cream Parfait – Puree avocado slices with a little Greek yogurt and a dash of lemon or orange juice. In a glass, add a few tablespoons of cereal (corn or bran flakes) and chopped walnuts. Add a dollop of avocado cream followed by a dollop of plain Greek yogurt. Top with a sprinkling of chopped walnuts and pistachios.

Super Bowl – Top one cup of Greek yogurt with 1/4 cup fresh blueberries, banana slices, unsweetened coconut flakes, dried cranberries or cherries (unsweetened), 2 tablespoons rolled oats (or granola), a few walnut halves, and 1 tablespoon chia seeds.

Tropical Bowl – One cup Greek yogurt topped with 1/4 cup sliced melon, one whole kiwi, sliced, 1/2 banana, sliced, 1 teaspoon of shredded coconut, and raw or roasted, unsalted cashews for a little crunch.

Go Berry Bowl – In a blender, add 1 cup Greek yogurt, 1 banana, and 3/4 cup fresh berries (or frozen berry mix, thawed); puree until smooth.  Pour puree mixture into a bowl and top with goji berries and raw slivered almonds.

Southern Comfort – 1 cup vanilla flavoured Greek Yogurt topped with sliced peaches and walnuts, drizzled with honey, and sprinkled with cinnamon.

Roasted Cauliflower "Steak" Florets

As with most cruciferous vegetables, one of the best ways to cook them in order to intensify their subtle flavor, and create an easy but “sophisticated” crowd-pleaser, is to roast them in dry heat. The end result will be cauliflower that tastes nutty and lightly sweet. This is a sure way to get children to eat an extra heaping of finger licking good veggies.

Ishmir Savory

Recipe from Ishmir Savory
Vegan Chef & Holistic Nutrition Health Coach
……………………………………………………

Makes: 4 – 6 servings

Ingredients

  • 1 large head of cauliflower
  • 3 Tablespoons extra-virgin olive oil
  • 3 garlic cloves, minced
  • Juice and zest of ½ lime
  • ½ teaspoon cumin powder
  • ¼ teaspoon onion powder
  • 1 teaspoon paprika powder
  • ½ cup chopped fresh parsley
  • Sea Salt
  • Freshly ground peppercorns

Directions

  1. Wash the cauliflower under running water and shake off excess water. Remove the outer leaves from the cauliflower stem. If necessary, cut the extra stalk off to ensure the crown can sit evenly on your cutting board. Cut the crown in half and then cut each half in quarters. You find that some florets will become loose. That’s fine, add them to a mixing bowl. Using the tip of your knife remove the florets from the stem and add to the mixing bowl.
  2. Line a baking sheet with parchment paper and preheat your oven to 425˚F.
  3. In a small bowl whisk together the olive oil, minced garlic, lime juice and zest, parsley, cumin, paprika, and onion powder until combined well.
  4. Pour the mixture over the cauliflower and lightly toss until evenly covered with seasoning.
  5. Place the cauliflower on the baking sheet in a single layer. Be sure to leave enough space between each floret to ensure even roasting.
  6. Roast for 15 – 20 minutes or until the florets are golden brown and crispy on the edges.

Tofu & Broccoli Soba Noodle with Peanut Ginger Sauce-savory vitality logo

For more information on holistic nutrition visit savory-vitality.com or Email: moc.y1505817861tilat1505817861iv-yr1505817861ovas@1505817861rimhs1505817861i1505817861

Aromatic Spiced Cabbage

Instead of the traditional sautéed cabbage, I decided to add a few spices to create a twist in flavor and add additional health benefits. Fennel seeds add a sweet smell and taste, while cumin seeds add earthiness and mustard seeds add a light spicy pungent flavor. To aid in health, the highly revered turmeric known for its anti-inflammatory properties was added to this spice mix changing the cabbage to a yellow color.

Ishmir Savory

Recipe from Ishmir Savory
Vegan Chef & Holistic Nutrition Health Coach
……………………………………………………

Makes: 6 -8 servings

Ingredients

  • 2 Tablespoons extra-virgin olive oil
  • ½ teaspoon fennel seeds
  • ¼ teaspoon cumin seeds
  • ¼ teaspoon black mustard seeds
  • 1 medium sweet onion, sauté sliced
  • 3 large cloves of garlic, minced
  • ½ teaspoon turmeric powder
  • 1 large carrot, julienne
  • 1 medium savoy cabbage head (1 – 1.5 lbs.), regular green and/or red can be substituted
  • ½ cup lightly roasted cashews
  • Sea Salt
  • Cayenne Pepper

Directions

  1. Remove coarse outer leaves of the cabbage. Cut in half then quarters to remove the core. Cut each quarter into fine shreds – or use a food processor, if available, to make things easier.
  2. Heat the oil in a large stainless steel or cast-iron pan over a medium heat. When the oil begins to shimmer, toast the fennel, cumin and mustard seeds. When the mustard seeds begin to pop add the onion and garlic and sauté until the onion is translucent; approx. 3 -4 minutes.
  3. Once the onions are cooked add the julienne carrots, turmeric, and a sprinkle of sea salt into the mixture and stir for another minute.
  4. Add the cabbage to the pan with 3 – 4 tablespoons of water to prevent sticking and stir to evenly combine for a minute or two. Then cover the pan to allow the cabbage to steam. Lower the heat and cook for another 7 – 10 minutes or until the cabbage has cooked down to desired texture. (I personally like to have a little bit a crunch left in the cabbage). Taste the mixture and adjust seasonings if necessary with additional sea salt and cayenne. Stir in the lightly roasted cashews and serve!

Tofu & Broccoli Soba Noodle with Peanut Ginger Sauce-savory vitality logo

For more information on holistic nutrition visit savory-vitality.com or Email: moc.y1505817861tilat1505817861iv-yr1505817861ovas@1505817861rimhs1505817861i1505817861

Tofu & Broccoli Soba Noodles with Peanut Ginger Sauce

Who doesn’t love noodles, peanut butter, broccoli and tofu? Great ingredient collaboration for any meatless dinner night. Fried tofu worrying you? Not to worry, the marinating process will cook out all the excess unwanted fat. This dish is great for leftovers or a home-prepared lunch to take along to work the next day.

Ishmir Savory

Recipe from Ishmir Savory
Vegan Chef & Holistic Nutrition Health Coach
……………………………………………………

Makes: 4 – 6 servings

Tofu & Broccoli Soba Noodle with Peanut Ginger Sauce-ingredients

Wholesome ingredients – broccoli, carrots, red pepper, tofu, soba noodles, scallions, ginger, lime and herbs.

Ingredients

  • 1 (12 ounce) package extra-firm tofu, cut into 1-inch dice
  • 1 ½ – 2 cups of extra-virgin coconut oil for deep frying
  • 1 Tablespoon plus 2 teaspoons Tamari
  • 2 Tablespoons fresh ginger juice
  • 1 broccoli crown cut in bite size florets
  • 2 carrots, peeled and cut into matchsticks
  • 1 (8 ounce) package of soba noodles
  • 2 teaspoons sesame oil
  • ½ cucumber, peeled, seeded and julienne
  • ½ small red bell pepper, julienne
  • 2 – 3 scallion (green) tops sliced on the diagonal
  • ½ cup natural 100% peanut butter
  • ¼ cup brown rice vinegar or 3 Tablespoons apple cider vinegar
  • 1 Tablespoon maple syrup
  • ½ fresh lime zest
  • 1 fresh lime juiced
  • 2 handfuls of fresh cilantro

Directions

  1. To prepare the tofu, remove packaging and drain all the excess water. Wrap the tofu block in a paper towel and lightly squeeze to remove as much moisture as possible without breaking the block. Once most of moisture has been removed, cut the tofu into 1-inch cubes.
  2. Melt the coconut oil in a medium sauce pot on medium-high and bring up to temperature. Once oil is shimmering place enough tofu in the pot so the tofu can cook evenly. Do not overcrowd. Allow to fry for 2 -3 minutes until lightly browned. Turn over using a spatula and cook and lightly brown on other side. Once cooked remove from the oil and allow to drain on paper towel or a brown paper bag. Repeat the process until all tofu cubes are cooked. Set aside and allow cooling.
  3. Place the prepared tofu in a pot and add enough water just to cover the tofu. Then add 1 tablespoon of the tamari and 1 tablespoon of the freshly squeezed ginger juice and bring to a simmer. Allow to simmer for 15 minutes. This procedure will marinate the tofu and allow the excess coconut oil absorbed from deep-frying to cook out of the tofu. Strain the excess marinating liquid out of the tofu.
  4. Fill another pot with water and bring up to boil and then add salt. Fill a separate bowl half full of water, ice and a little salt. Once the water is boiling add the matchstick carrots for 30 seconds to a minute and then remove with a slotted spoon and add to the ice-cool water to stop the cooking process. Repeat the same procedure for the cut broccoli florets.
  5. In the same salted boiling water cook the noodles according to the package direction. Drain and rinse under cool water and then mix in the sesame oil on the cooked noodles to prevent them from sticking together and set aside.
  6. To make the sauce add the peanut butter, vinegar, maple syrup, the remaining tablespoon of freshly squeezed ginger juice, remaining 2 teaspoons of tamari, juice of the lime, it’s zest, and cilantro in blender to food processor. Blend until smooth and creamy, adding 3 to 4 tablespoons of warm water to thin, if necessary.
  7. In a mixing bowl, toss together noodles, cucumber, bell pepper, carrot, and peanut butter sauce. To serve, garnish with cilantro leaves and/ or sesame seeds!

Tip: If you are not consuming in one meal sitting, mix only what you intend on eating. Pack away remainder of the sauce in a separate container and mix with the noodle/ vegetable mixture when ready to eat again to prevent drying out.

Tofu & Broccoli Soba Noodle with Peanut Ginger Sauce-savory vitality logo

For more information on holistic nutrition visit savory-vitality.com or Email: moc.y1505817861tilat1505817861iv-yr1505817861ovas@1505817861rimhs1505817861i1505817861

We're celebrating Nutrition Month!

Nutrition Month 2015-veggie plate

The Government of Bermuda Department of Health’s EatWell Plate Dietary Guidelines encourage residents to make half their plate vegetables as part of a healthy and nutritious diet.

Lindo’s stores are joining the Ministry of Health’s Nutrition Services and the Well Bermuda Partners to celebrate Nutrition Month by featuring a locally grown vegetable each week during the month of March to support this year’s theme: “EAT MORE VEGETABLES”

This simple theme is designed to encourage residents to eat ½ their plate of vegetables according to the EatWell Plate guidelines for good health.

Each week we will feature a delicious, healthy recipe incorporating the vegetable as an ingredient by Bermuda’s own healthy eating guru, Ishmir Savory on our website. The featured vegetable of the week will also be offered on the menu at our Devonshire store!

We’re kicking off the month with broccoli which will be featured March 1st to 7th. We continue with cabbage – March 8th to 14th, cauliflower March 15th to 21st and kale/collard greens March 22nd to 28th. As you can guess, we chose vegetables that rank high on the list of the world’s super foods — each vegetable a powerhouse of phytochemicals, minerals and vitamins! Better yet, they’re all locally grown so you can be sure they’re fresh and the best choice for you and your family.

Nutrition Month 2015-IshmirThis week Ishmir has whipped up Tofu & Broccoli Soba Noodles with a Peanut Ginger Sauce featuring…. well, broccoli, of course! Delish!

Drop by the deli counter, or visit our website or Facebook page each week during the month of March to find creative ways to enjoy our vegetable of the week.

Nutrition Month 2015-5 a dayWhat are the health benefits of eating a variety of vegetables?*

  • Vitamin, mineral and antioxidant content are concentrated as a natural source.
  • Prepared without added fats and sugars are low in calories
  • Help to reduce the risk of cardiovascular disease and certain types of cancers
  • Potassium content is helpful in regulating blood pressure
  • Folic acid in green vegetables assist in a healthy outcome in pregnancy
  • Fiber content in vegetables and fruit helps to increase the feeling of fullness for weight loss
  • Promotes healthy bowel function

The daily recommended amount of fruit and vegetables is at least 5 serving a day for health benefits.

A serving is ½ c. canned or cooked fruit and vegetable, a small serving of fruit, or 1 cup of leafy vegetable or ¼ c. dried fruit.

* GOVERNMENT OF BERMUDA DEPARTMENT OF HEALTH – EATWELL BERMUDA DIETARY GUIDELINES

6 Health Trends to Live by for 2015

Stephanie Simons

By Stephanie Simons,
Head Pharmacist,
Lindo’s Pharmacy in Devonshire

 

The New Year is here! Many of us probably made resolutions for 2015. Most of these resolutions include a vow to become healthier.

If this sounds like you, Lindo’s has got you covered with the newest health and fitness trends for 2015. Here are some of them pertaining to both food and exercise.

Health Trends 2015 produce1) Real food

There’s been a rise in popularity of eating “clean,” wholesome foods and that trend is only growing. At its simplest, clean eating is about eating whole foods, or “real” foods — those that are not – or minimally – processed, refined, and handled, making them as close to their natural form as possible. These foods are more nutritious.

Diet foods, which are often heavily processed and loaded with artificial sweeteners and other suspect ingredients, seem to be losing their appeal. Now, people are filling their plates with real foods like veggies, fruit, nuts, seeds, whole grains and lean protein, all of which are much better for you and your family than processed diet foods.

Health Trends 2015 snacks2) Snacks

No, I’m not saying to start your day with a donut to go with your morning cup of coffee or a bag of chips from the vending machine in the afternoon. Snacking is an important component of living clean and healthy, but, you have to choose smart snacks. Smart snacks include nibbles that are calorie-appropriate (less than 200 calories) and made up of the right nutrients – fiber and/or protein with bonus points for healthy fat. Not only will these nutrients help to stabilize blood sugar levels, but you’ll also maintain your energy levels and focus.

Health Trends 2015 local3) Local ingredients

There’s been a global movement towards organic, locally-sourced, and humanely raised produce and meats. For us, this means buying our vegetables, fruit and meat from Bermuda’s farms. We care about not only how the food tastes and if it’s good for us, but if it’s good for the Earth and everyone involved in the development of that food. Eating local means you know where you food comes from which is not only more nutritious but it’s also more sustainable. It’s really that simple. read more…

Healthy Lunch Box Tips

Ishmir Savory
by Ishmir Savory
Vegan Chef & CHC

 

Greetings! How has your summer been? I have enjoyed warm bright days while, sucking on sweet juicy mangoes or a juicy slice of a hydrating watermelon along with the waves of the sea massaging my body. It sure has been some of the best days to reside in my memory for 2014. The days are starting to shorten hinting to us the fall will soon set in and the children are back in school from their fun-filled summer vacation.

Now that our children have returned to school, I am going to share to four tips for healthy lunch box building so your child can eating for better brain function. Statistics show that ADHD and obesity are common among children. The National Institute for Health reported “over the last two decades, this number [of overweight children] has increased by more than 50 percent and the number of ‘extremely’ overweight children has nearly doubled.” Also different studies have hypothesized a link between obesity and ADHD. Note that good nutrition aids the focus and the productivity a child and since a child is built from the genetics of his or her parents, as well as the nutrients provided during nurturing years. The way your child is nourished is the vehicle that can turn health debilitating genes on and off. Hence one can prevent disease and change the brain’s structure. Who is down with providing nourishing meals and healthy lunches for their child (ren)? Why not start early, to prevent degenerative diseases that are experienced later on in life? In recent years studies published by the American Medical Association and Archives of Neurology have shown that people with a diet that includes antioxidant rich fruits and vegetables, whole grains, fatty fish and low refined carbohydrates as well as saturated fats tend to function better mentally.

Tips for a Healthy Lunch Box

Kick out fast burning carbs: There is an abundance of evidence that shows that continuous high insulin spikes are the effects of consuming refined carbohydrates like refined grain based bread, pasta, cookies, sugar galvanized soda pops or fruit juices. These types of “food” will eventually weaken your sugar metabolism (similar to Type 2 diabetes) causing damage to blood vessels and accelerated aging. Provide your child with slow burning, low glycemic, and whole food carbohydrates. Substitute refined grains and pasta, sugary drinks and snacks with whole grains, nuts and seeds, fresh fruits and their juices along with water. read more…

Meet Bermuda's Healthy Eating Guru – Ishmir Savory

Ishmir SavoryIshmir Savory, Vegan Chef & CHC, is a certified plant based cuisine Chef and Holistic Nutrition Health Coach with a passion for educating, empowering and inspiring others to learn the benefits of a whole food plant based diet to help them make lifestyle changes that produce real and lasting results. After graduating from Bermuda College in 2001 her studies in Holistic Nutrition began at Clayton College of Natural Health, previously operated in Alabama, by studying for her B. A. in Science of Holistic Nutrition. She then became a certified chef in 2009 by attending The Natural Gourmet Institute for Health and Culinary Arts in New York, a leader in health supporting cooking and accredited by ACCET. She has recently obtained certification as a health coach in 2013 by completing the health coach certification program at the Institute of Integrative Nutrition, in New York.

During her training, she has studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts. Hence her education has equipped her with extensive knowledge in holistic nutrition, health coaching, and preventive health. read more…

Eating Healthy On the Go

Ishmir Savory
by Ishmir Savory
Vegan Chef & CHC

 

Making healthy choices while on the go does not have to difficult, whether you work long hours, have a hectic schedule with the kids or are simply travelling on the road or through gateway cities during regular meal times. Yes, resorting to junk foods or sugary treats such as to bag of potato chips loaded with the bad fats, dominant in omega-6 fatty acids can be out of the question! No doubt it may be the quickest thing to resort to, convenient, tasty and hassle free but it is not the best choice for health and wellness. The good news is there are hassle-free, nutrient-dense options.

1. Fresh or Dried Fruit
One of nature’s fast foods with all parts intact! Fresh fruit provides an abundance of nutrients and good dietary fiber. It also a great option for hydration during hot weather. While dried fruits may not be hydrating, they still provide dietary fibers and nutrients. Avoid sulphured and sweetened dried fruits. read more…

Eating to Stay Cool this Summer

Ishmir Savory
by Ishmir Savory
Vegan Chef & CHC

 

One of the greatest joys of summer is spending more time in the great outdoors with family and friends. Sunny summer days: the glistering blue sea, the periodical crisp breeze of fresh air and the delightful aroma of a fired up grill. Most will agree that the summer is their favorite season; while others will argue that the excessive heat can be unbearable at times!

This excessive heat leads many to exhaustion, lack of concentration, sleepless nights, irritability, as well as a host of other problems. No worries, I’ve got you covered! Did you know that food and beverages contribute to keeping your body healthy and cool during this beautiful season? “Clean eating”, “conscious eating” or simply choosing the right foods to help in feeling lighter and healthier for the summer can be daunting for some. Some wonder where to begin and find it hard to believe that eating healthy foods can taste so delicious and leave a rewarding feeling of satisfaction and nourishment. One of the essential goals to combating the excessive heat during the summer is staying hydrated. Below is a list of foods to stock up on to stay cool, hydrated and healthy this summer.

Bananas: are great sources of potassium. They are a perfect way to start the day, healthy snack or freeze for cooling banana ice-cream. Potassium helps to regulate bodily fluids that are lost during excessive perspiration. read more…