Twigeys Health and Wellbeing

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Twigeys Health and Wellbeing

"Twigeys Health and Wellbeing" is a page that will allow me to share what I have learned over the years about health, and wellbeing.

My intention in sharing this information is to be of some value to others. I will over time post my favourite herbal teas, also my favourite salad dressings and dips with their ingredients. I will also be posting lots of recipes for simple smoothies. Soups are also a favourite of mine, (later in the year)

I will also be exploring different preparation and cooking methods and sharing with you. I am by no means a professional, all the content on this page are my likes (and dislikes). So hopefully you will try some of my suggestions for yourself and maybe enjoy them. Thank you for visiting my page.

12/08/2025

Indian Fry Bread:
By Lisa Laymon:

Indian fry bread is so good and so versatile. Crispy outside and soft inside it’s good for savory and sweet toppings. Whether you top it with savory things like chili and cheese or sweet things like honey and powdered sugar it’s a treat for any occasion.
It’s simple and delicious and brings people together to enjoy the warmth and comfort.

Ingredients
• 2 cups all-purpose flour, plus extra for dusting
• 1/2 teaspoon salt
• 2 teaspoons baking powder
• 3/4 cup water (adjust as needed to form a dough)
• 1/4 cup powdered milk (optional, for richer flavor)
• Vegetable oil, for frying (enough to fill your pan with at least 1 inch of oil)

Instructions for Indian Fry Bread

Mix Dry Ingredients: In a large mixing bowl, combine the all-purpose flour, salt and baking powder. If using powdered milk add it at this stage as well.

Add Water: Gradually add the water to the dry ingredients, stirring as you go, until a dough forms. You may need a little more or less water so add it slowly until the dough is soft but not sticky.

Knead the Dough: On a lightly floured surface knead the dough for about 5 minutes until it becomes smooth and elastic. If the dough is too sticky add a little more flour as needed.

Let the Dough Rest: Cover the dough with a clean kitchen towel and let it rest for about 20 minutes. This step helps relax the gluten, so the bread is softer.

Heat the Oil: While the dough is resting fill a deep skillet or frying pan with about 1 inch of vegetable oil. Heat the oil to 350°F (175°C). You can test if the oil is ready by dropping a small piece of dough into it; if it sizzles and comes to the surface the oil is hot enough.

Form and Fry the Bread: Divide the dough into 4-6 pieces depending on how large you want your fry breads. On a lightly floured surface flatten each piece into a circle about 1/4 inch thick. You can make a small hole in the center of each piece to ensure even cooking.

Cooking: Carefully place one piece of dough at a time into the hot oil. Fry until the bread is golden brown on one side then flip it with tongs and fry the other side. This should take about 2-3 minutes per side.

Drain: Once each piece is fried to a golden brown remove it from the oil and let it drain on paper towels.

Serve: Serve your Indian Fry Bread warm. For a sweet version drizzle with honey and sprinkle with powdered sugar. For a savory option top with your favorite taco toppings such as ground beef, lettuce, tomatoes, cheese and sour cream.

Serving Ideas

Indian Fry Bread is so versatile it’s great for both sweet and savory dishes. Here are a few serving ideas:

Taco Style: Top the fry bread with seasoned ground beef, lettuce, tomatoes, shredded cheese and sour cream for a twist on traditional tacos.

Dessert: For a sweet treat drizzle the fry bread with honey or agave syrup then sprinkle with powdered sugar or cinnamon sugar. Fresh fruit or a dollop of whipped cream can be a nice touch.

Breakfast: Serve fry bread with your breakfast with scrambled eggs, bacon and a side of salsa. Or top with jam, nut butter or cream cheese.

As a Side: Fry bread goes with anything. Serve it with soups, stews or chili to mop up the juices.

Custom Toppings: Let family and friends customize their fry bread with their favorite toppings for a fun meal.
Enjoy:

29/07/2025

BBQ Chicken Grilled Cheese
By Lisa Laymon:

I love BBQ Chicken Grilled Cheese! It’s the ultimate combo of two comfort foods – grilled cheese and BBQ chicken. Imagine juicy pieces of grilled chicken smothered in tangy BBQ sauce, sandwiched between melted cheese and toasted bread.
It’s a flavor and texture party. Each bite is a symphony of savory, smoky and slightly sweet. Get ready for a taste bud explosion!

Ingredients
• 2 cups cooked chicken, shredded (use leftover rotisserie chicken)
• 1/2 cup BBQ sauce (your favorite brand or homemade)
• 8 slices of bread (sourdough or whatever you like)
• 8 slices of cheddar cheese (or cheddar and mozzarella for extra melty)
• 1/2 red onion, thinly sliced
• 2 tablespoons butter, softened for spreading on bread
• Optional: pickled jalapeños, cilantro, extra BBQ sauce for drizzling

How to Make BBQ Chicken Grilled Cheese

1. Make the BBQ Chicken Mixture: In a medium bowl, combine the shredded chicken and BBQ sauce. If you like a saucier sandwich, add more sauce to taste.
2. Assemble the Sandwiches: Lay out 4 slices of bread on a clean surface. On each slice, place a slice of cheese, a quarter of the BBQ chicken mixture, a few slices of red onion and another slice of cheese. If using, add your optional toppings like pickled jalapeños or cilantro. Top with another slice of bread. Spread butter on the outside of each bread slice, both top and bottom.
3. Cook the Sandwiches: Heat a large skillet or griddle over medium heat. Once hot, place the sandwiches in the skillet (buttered side down) and cook for about 3-4 minutes or until the bottom is golden brown and crispy. Butter the top side before flipping, then flip the sandwiches and cook for an additional 3-4 minutes on the other side, pressing down slightly to ensure even cooking. The sandwich is done when both sides are golden brown and the cheese is melted.
4. Serve: Once cooked, remove the sandwiches from the skillet and let them sit for a minute before cutting. This allows the cheese to set slightly so it’s easier to cut. Cut each sandwich in half and serve immediately. Drizzle with extra BBQ sauce if desired.
Enjoy.

28/07/2025

Mini Meatloaf Muffins with Mashed Potato Frosting
By Lisa Laymon:
It’s like a meatloaf cupcake with a savoury frosting! And they are so easy to make and portion control friendly. A fun twist on a classic everyone will love!
Ingredients
Mini Meatloaf Muffins:
• 1 pound ground beef
• 1 egg
• 1/4 cup breadcrumbs
• 1/4 cup ketchup
• 1 tablespoon Worcestershire sauce
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper, to taste
• 1/2 cup Parmesan cheese
• 1/4 cup parsley (optional for garnish)
Mashed Potato Frosting:
• 2 potatoes, peeled and cubed
• 4 tablespoons butter
• 1/4 cup milk
• Salt and pepper, to taste
Makes 12 mini muffins.
How to Make Mini Meatloaf Muffins with Mashed Potato Frosting
1. Preheat oven to 375°F (190°C) and grease a 12-cup muffin tin.
2. Prepare the meatloaf mixture: In a large bowl combine ground beef, egg, breadcrumbs, ketchup, Worcestershire sauce, garlic powder, onion powder, salt and pepper. Mix until just combined. Fold in Parmesan cheese.
3. Fill the muffin cups: Divide the meatloaf mixture evenly among the muffin cups, pressing gently to fill.
4. Bake: Place in the oven and bake for 20-25 minutes or until meatloaves are cooked through and no longer pink in the centre. Remove from oven and let cool slightly.
5. Make the mashed potato frosting: While the meatloaves are baking, boil the cubed potatoes in salted water until tender, about 15 minutes. Drain well and return to pot. Add butter and milk to the potatoes and mash until smooth and creamy. Season with salt and pepper to taste.
6. Frost the mini meatloaves: Once the meatloaves are slightly cooled, top each with a dollop of mashed potato frosting. Use a piping bag for a more decorative look if desired.
7. Serve: Garnish with parsley and serve warm.
8. Enjoy

28/07/2025

Melt In Your Mouth Caesar Chicken

This Melt In Your Mouth Caesar Chicken recipe by Lisa Laymon is the perfect dish for those looking for a flavourful, easy-to-make chicken dinner. The chicken is marinated in creamy Caesar dressing, giving it a tangy, Savory flavour that's absolutely irresistible.

INGREDIENTS
4 boneless skinless chicken breasts
1 cup creamy Caesar dressing
½ cup grated Parmesan cheese
1 teaspoon ground black pepper
1 teaspoon garlic powder
2 tablespoons fresh parsley chopped (for garnish)

INSTRUCTIONS
Preheat your oven to 375°F (190°C). Lightly grease a baking dish.
In a large bowl, combine the Caesar dressing, Parmesan cheese, black pepper, and garlic powder. Stir until well mixed.
Add the chicken breasts to the bowl and toss them until they’re fully coated in the Caesar mixture.
Place the coated chicken breasts in the prepared baking dish. Pour any remaining Caesar mixture over the top of the chicken.
Bake in the preheated oven for 30-35 minutes, or until the chicken is cooked through and the juices run clear.
Once cooked, remove the chicken from the oven and let it rest for a few minutes.
Garnish with chopped parsley before serving. Enjoy your delicious, tender Caesar chicken with your favourite sides!
Enjoy.

26/05/2025

Hot Dogs with a Kimchi Twist:

Ingredients
For the Kimchi Slaw:
1 cup kimchi, minced
1 medium carrot, grated
1 cup grated daikon radish
4 scallions, white and light green parts chopped
2 tablespoons chopped fresh cilantro
1/2 teaspoon kosher salt
For the Spicy Gochujang Sauce:
1/2 cup mayonnaise
3 to 4 tablespoons gochujang
Juice of 1/2 lime
For the hot dogs:
8 all-beef hot dogs
8 hot dog buns

Make the slaw:
Stir together the minced kimchi with the grated veggies, scallions, cilantro, and salt. Let this sit for at least 10 minutes for the flavors mingle. Taste and add more salt if needed.
You can make this slaw up to a day in advance and refrigerate it, covered, but it will start to break down if you make it much earlier than that.
Make the chili-mayo sauce:
Whisk together mayonnaise with Gochujang chili paste and lime juice. Start with three tablespoons of the chili paste, then taste and add more if you want it spicier.
Grill the hot dogs:
Heat a gas or charcoal grill to medium heat (about 350°F) and grill the hot dogs and the buns over direct heat. I grill the hot dogs for 4 to 5 minutes, turning once until they have nice grill marks. The buns need just 30 seconds to crisp up a bit.
Serve:
Top each hot dog with a generous amount of slaw and drizzle with the sauce. Serve immediately!
Enjoy:
BY NICK EVANS, Simply Recipes.

26/05/2025

Thick Black Bean Soup:
Ingredients
For the soup:
• 1 pound dried black beans, (about 2 cups), rinsed, soaked in 4 quarts of water overnight or 6 hours, drained
• 1 pound smoked ham hock or shank
• 2 bay leaves
• 5 cups water
• 1/8 teaspoon baking soda
• 1/2 teaspoon salt
• 4 tablespoons extra virgin olive oil
• 1 large yellow onion, finely chopped (2 cups)
• 1 medium sweet potato, chopped into 1/2-inch pieces (2 cups) (can substitute 2 large carrots)
• 1 carrot, finely chopped (1/2 cup)
• 1 celery rib, finely chopped (1/2 cup)
• 1 teaspoon salt
• 4 garlic cloves, minced
• 1 tablespoon ground cumin
• 2 teaspoons chile powder
• 2 cups chicken stock (add 2 teaspoons of salt, if using unsalted stock)
• 1 tablespoon molasses
• 1 red bell pepper, roughly chopped
• 3 to 4 tablespoons lime juice (can substitute lemon juice)
• Salt
To serve:
• Chopped fresh cilantro
• Sour cream
• Avocado, peeled and chopped
Method
1. Cook the beans with the ham hock/shank:
Place beans and ham shank or hock in a 4-quart, thick-bottomed pot. Add 5 cups water, bay leaves, salt and baking soda. Bring to a boil. Then, reduce heat to a low simmer. Cover and let cook 1 hour 15 minutes to 1 hour 30 minutes, until beans are tender. Remove bay leaves.
Pressure cooking instructions: If you have a pressure cooker, you can save time by putting the un-soaked dry beans and the ham shank into a pressure cooker. Add 5 cups of water, 2 bay leaves, baking soda, and salt. Cook at high pressure for 20 minutes, and do a natural release of pressure for 10 minutes before completely releasing the pressure. Remove and discard the bay leaves.
2. Remove the ham shank, cut up ham meat:
Remove the ham shank or hock from the pot. Cut the ham meat away from the bone and cut into small, bite-sized pieces. Set aside.
Cook the vegetables, then, add the spices:
While the beans are cooking, heat olive oil in a large 6- to 8-quart thick-bottomed pot on medium high until the oil is hot, but not smoking.
Add the onions, celery, carrot, sweet potato, and 1/2 teaspoon of salt. Cook, stirring occasionally, until lightly browned and softened, 10 to 15 minutes.
Reduce heat to medium, add the cumin, chile powder, and garlic. Cook for an additional 2 minutes, stirring constantly.
Add the beans, bean liquid, molasses, and the bell pepper:
Once the beans are tender, add the beans, their cooking liquid, chicken stock, molasses, and bell pepper to the pot with the onion mixture.
Bring to a boil, then reduce heat to a simmer. Cook, stirring occasionally, for 20 to 30 minutes.
1. Purée a third of the soup:
Using an immersion blender, purée about a third of the soup. Or remove about 3 cups of the soup to a blender and purée it, return it to the soup.
2. Garnish and serve:
Return the reserved ham pieces to the soup to serve. Add 3 tablespoons of lime juice. Adjust the seasonings to your tastes. If on the sweet side, add a bit more lime juice. Add more salt to taste.
Serve with garnishes.
Note that the soup may continue to thicken. If you would like it thinner, just add some water to desired consistency.
Enjoy:
Simply Recipes BY
ELISE BAUER

10/05/2025

• Steaks with paprika butter, pan-charred vegetables, and gremolata

Gluten-Free Friendly, Soy-Free, Paleo,

09/05/2025

Sausage Stuffed Eggplant:

Ingredients
• 2 Medium Eggplants (About 12 Ounces Each)
• 3 Tablespoons Olive Oil
• 4 Italian Sausage Links (Mild or Spicy), Meat Removed from Casings
• 1 Small Onion, Diced
• 3 Garlic Cloves, Minced
• 1 1/2 Cups Chopped Canned Tomatoes
• 1 1/2 Tablespoons finely Chopped Fresh Basil
• Salt & Pepper to Taste
• 1/2 Cup Grated Pecorino Romano Cheese
• 1 Cup Shredded Mozzarella Cheese
Instructions
1. Preheat oven to 400 degrees F.
2. Bring a large pot of water to boil.
3. Half the eggplants lengthwise.
4. Use a sharp knife or melon baller to scoop out the flesh, leaving a 1/2-inch border all around to create a shell.
5. Finely chop the eggplant flesh.
6. Drop the eggplant shells into the boiling water, after 3 minutes, use a slotted spoon to remove the eggplant to paper towels to drain.
7. In a large frying pan, heat the olive oil, then add the onion.
8. Cook 4 minutes until translucent.
9. Add the sausage meat, and continue to cook, breaking the meat up with two forks as it cooks.
10. Add the garlic and chopped eggplant, and continue to cook for 4 minutes, stirring often.
11. Add a cup of the tomatoes, basil, salt and pepper, and stir to mix well.
12. Cook for another 2 to 3 minutes.
13. Smear the remaining half cup of tomatoes into the bottom of an oven proof casserole dish.
14. Place the eggplant shells cut side up on top of the sauce.
15. Divide the sausage mixture evenly between the four eggplant shells.
16. Sprinkle tops with grated Pecorino Romano, then shredded mozzarella.
17. Cover with foil and bake 20 minutes.
18. Remove foil and bake until lightly browned and bubbly.
19. Serve and enjoy!
Created by Deborah at Italian food forever:

28/01/2025

Roasted Broccoli Salad with Feta, Barley, and Pomegranate:

Ingredients
For the salad:
2/3 cup pearl barley
2 pounds broccoli, with the stems
2 tablespoons olive oil
1/4 teaspoon salt
Freshly ground black pepper
1/3 cup sliced almonds
4 handfuls fresh baby spinach leaves
1/2 cup crumbled feta
Seeds (arils) from 1/2 pomegranate, about 1/2 cup

For the dressing:
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
1 teaspoon Dijon mustard
Salt and pepper, to taste
1/3 cup olive oil

Method,
Cook the barley:
Bring a medium saucepan of salted water to a boil. Add the barley, turn the heat to simmer, and cook, uncovered, for 30 minutes, or until tender. Drain and set aside.
Meanwhile, begin heating the oven to 450F:
Line a rimmed baking sheet with parchment.
Prep the broccoli:
Separate the broccoli crowns from the stems. Separate the crowns into florets. Peel off the tough outer skin from the stems with a vegetable peeler and then cut into bite-size pieces.
Roast the broccoli:
On the baking sheet, spread the broccoli florets and stems and sprinkle with the oil. Use your hands to massage the oil into the broccoli so it is well coated and spread in one layer. Sprinkle with 1/4 teaspoon salt and some freshly-ground black pepper.
Roast for 15 minutes, or until tender. Remove and let cool.
Toast the almonds:
As the broccoli roasts, spread the almonds in one layer on a baking sheet and toast in the oven for 3 to 5 minutes, or until golden. Watch carefully so they don't burn. Remove and let cool
Make the dressing:
In a small bowl, whisk the vinegar, lemon juice, mustard, salt and pepper together. Gradually whisk in oil.
Assemble the salad:
In a bowl, toss the barley, broccoli and spinach with the dressing. Transfer to plates or bowls and sprinkle with the almonds, feta and pomegranate seeds.
Enjoy:
BY SALLY VARGAS Simply Recipes.

28/01/2025

Zucchini Breakfast Casserole

Ingredients,
6-8 eggs
1 cup ricotta cheese (about 245 g)
1 cup freshly grated Parmesan cheese (130 g)
1/4 teaspoon Tabasco sauce or other hot chili sauce
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 cups grated zucchini (from 2-3 fresh zucchinis, about 390 g)
1 1/2 cups chopped plum tomatoes (from 4-5 fresh tomatoes, about 370 g),
1/2 cup sliced fresh basil (from about 20 leaves)*
4 cups cubed day-old bread (from about 4 slices, rustic French or Italian bread works best)
Extra virgin olive oil
Method:
Make the egg cheese base
In a large bowl beat the eggs. Add the ricotta and beat until smooth. Mix in the grated Parmesan cheese, Tabasco, salt and pepper.
Prep the vegetables and bread, add to egg mixture
Preheat oven to 350°F (175°C). Prepare the vegetables and bread. Once you chop the tomatoes, squeeze excess moisture out of them by pressing them in a sieve, or wrapping in paper towels and squeezing. Add the tomatoes, basil, and zucchini to the egg mixture.
Moisten the bread cubes with a little water then squeeze out any excess moisture using paper towels. Mix the bread cubes into the egg mixture.
Bake
Coat the bottom and sides of a 9x13 baking dish generously with olive oil. Pour the egg vegetable mixture into the baking pan and even it out in the pan. Place in the middle rack of the oven.
Bake for 30 minutes at 350°F (175°C). The casserole should puff up and brown lightly. If it hasn't browned enough after 30 minutes at that temp, increase the heat to 425°F (220°C) and cook for 5-10 minutes further.
Remove from oven and let cool on a rack for 10 minutes before cutting into squares to serve.
Enjoy:
IMAGE AND RECIPE BY ELISE BAUER, Simply Recipes.

23/10/2024

GF Dairy Free Caramel Cheesecakes:

Ingredients:
275g dairy-free, gluten-free arrowroot cookies
70g cacao butter, melted
300g silken tofu, cubed
2 eggs
1 tsp vanilla bean paste
4 tbsp coconut sugar
400ml can coconut cream
Pinch of salt flakes
1 mango, thinly sliced
Roasted macadamias, to serve

Instructions:
Step 1: Preheat the oven to 170C/150C fan forced. Line a 12-hole 80ml muffin pan with paper cases. Place the biscuits in a food processor and process until fine crumbs form. Add cacao butter and process to combine. Divide the mixture among the paper cases and press firmly into the base of each. Bake for 15 minutes or until golden. Transfer to a wire rack and set aside to cool.
Step 2: Place tofu, eggs, vanilla, 1 tbs sugar and 300ml coconut cream in a food processor and process until smooth. Transfer the mixture to a jug and pour over the cooled bases, dividing it evenly among them. Bake for 15-20 minutes or until the filling is just set. Transfer to a wire rack and allow to cool completely in the muffin pan. Remove from pan and place on a tray. Place in the fridge until cold.
Step 3: Combine the remaining 3 tbs coconut sugar with 2 tbs water in a small saucepan. Heat over low heat until the sugar is melted. Increase heat and bring to the boil, then reduce heat and simmer for 3-4 minutes or until a deep caramel colour. Add the remaining 100ml coconut cream and simmer over low heat until smooth and slightly reduced. Remove from heat. Stir in the salt. Set aside to cool.
Step 4: Just before serving, fold the mango slices into curls and arrange on the chilled cheesecakes. Coarsely chop the macadamias and sprinkle on top. Drizzle with the cooled caramel sauce.
Enjoy:

17/10/2024

Steak Salad with Chimichurri Sauce:

Ingredients
- 1 pound flank steak, 1-inch thick
- 2 tablespoons olive oil
- salt and pepper to season
- 1 red onion, sliced into 1" rings
- 4 ounces baby bella mushrooms, quartered
- 5 ounces spring mix
- 1-pint cherry tomatoes, halved
- 1 avocado, sliced
- 1 cup lightly packed fresh parsley
- 2 large cloves garlic
- 1 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes
- 1/4 cup bone broth
- 1/4 cup organic red wine vinegar
- 1/4 cup extra virgin olive oil
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground black pepper

Preparation
Preheat grill to medium high heat. Season red onion rings and mushrooms with 1 tablespoon olive oil, salt and pepper to taste.
Place onion rings and mushrooms on grill. Grill for 4-5 minutes per side until char marks appear.
Remove and set aside. Take steak out of your fridge and let it sit in the room temperature for 5 minutes. Use a paper towel to gently pat the surface of both sides of the steak dry.
Brush olive oil on both sides of the steak or use olive oil cooking spray. Generously season the steak with salt and freshly ground pepper.
Place the steak on the grill. Grill each side for 3-5 minutes until the internal temperature of the steak reaches 145°F for medium doneness; 135°F for medium rare and 155°F for medium well.
Let rest for 5 minutes before slicing. To make the Chimichurri sauce, place all ingredients in a food processor, blend for about 30 seconds or until all ingredients are combined well (any remaining sauce can be stored in the refrigerator for up to 2 weeks).To assemble, arrange baby spinach spring mix on the bottom of a large serving plate, followed by the onion rings and mushrooms. Slice the steak and place on top of the vegetables. Top with cherry tomatoes and sliced avocado.
Drizzle the Chimichurri sauce over the steak salad and serve!
Source: Foodista

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