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.

02/10/2025

Eggless Ginger & Mango Bread:

Ingredients
- 1 1/2 cups all-purpose flour
- 1/4 cup whole wheat flour
- 1/4 cup semolina [sooji]
- 4 tablespoons brown sugar [adjust to taste]
- 1 1/2 cups Alphonso mango puree [or fresh pureed mangoes]
- 1/4 cup caramelized ginger pieces, chopped fine
- 1/2 tablespoon cup milk+ 3 milk [2%]
- 1 teaspoon baking powder
- a pinch of baking soda
- a pinch of salt
- 3 tablespoons ground flax seeds [or flax meal]
- 1/4 teaspoon cinnamon [optional]
- 1/4 teaspoon dry ginger powder
- 1/4 teaspoon fresh grated nutmeg [optional]
- 1 teaspoon pure vanilla extract [optional]
- Raisins [optional but recommended]

Preparation
Pre-heat the oven to 180C/350F.
In a small bowl mix flax-seed powder with 3 tbsp milk and set aside. It is necessary to soak this for at least 10 minutes to let the gelatine set up in the mix.

In a mixing bowl, mix all flours, sugar, baking powder, baking soda, cinnamon & ginger powder, nutmeg and salt.

Add the caramelized ginger pieces & raisins [if using].Set aside. You can use more nuts !
In another bowl mix the mango puree, flax-seed mix, vanilla essence, and milk well.

Now make a well in the centre of the flour mixture and tip in the wet mixture. Fold in gently so that everything just comes together. Don’t over mix!

Grease a 9 X 5 loaf tin with oil and pour the batter into it. Level it with the help of a spatula.

Bake for 40-50 minutes or till a skewer comes out clean. Mine took 43 minutes.
Remove from oven & let it cool in the loaf pan for 5 to 10 minutes.

Unmould and transfer to a cooling rack to cool for at least an hour or more before slicing.

Slice the bread after completely cooled. No prizes for guessing that I was impatient and hence not- so- neat slices in the pics!
Enjoy:
Source: Foodista

01/10/2025

Roasted Veggie Buddha Bowl:

Sweet, smoky, tangy, and creamy—all in one bowl.
Crispy chickpeas, charred broccoli, and a lemony tahini drizzle over quinoa.

Recipe (serves 1)

Ingredients:
* 1/2 cup cooked quinoa
* 1/2 cup roasted sweet potato cubes
* 1/2 cup charred broccoli
* 1/2 cup roasted chickpeas
* Pickled red onion
* 2 tbsp tahini + lemon juice

Steps:
* Roast vegetables and chickpeas until crisp.
* Build bowl over quinoa with pickled onions.
* Whisk tahini with lemon and drizzle to finish.
Enjoy:

29/09/2025

Beef Tips And Gravy:
By Lisa Laymon:

Oh boy, let me tell you about this Beef Tips and Gravy! It’s one of my top favorites. The beef is so tender and the gravy is out of this world. The best part? It’s super easy. Just brown the beef in a skillet, then add the onions, garlic and seasonings to make the base of the gravy.
Simmer everything together until the meat is tender and the flavors have melded together. Serve over mashed potatoes or rice. You’ll be making this Beef Tips and Gravy again and again.
Ingredients
• 2 lbs beef tips or stew meat, cut into 1-inch cubes
• Salt and pepper, to taste
• 2 tablespoons vegetable oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 3 cups beef broth
• 1 tablespoon Worcestershire sauce
• 1 teaspoon soy sauce
• 1/2 teaspoon dried thyme
• 2 tablespoons cornstarch
• 1/4 cup water
• Fresh parsley, chopped (optional)
Instructions
1. Prepare the Beef: Season the beef tips with salt and pepper to taste. Heat the vegetable oil in a large skillet or Dutch oven over medium-high heat. Add the beef in batches and sear until browned on all sides. Remove the browned beef to a plate and set aside.

2. Sauté the Onions: In the same skillet, add the chopped onion and cook until they start to soften, about 3-5 minutes. Add the minced garlic and cook for another minute.

3. Deglaze and Simmer: Add the browned beef back to the skillet. Add the beef broth, Worcestershire sauce, soy sauce and thyme. Stir well to combine and scrape any browned bits off the bottom of the skillet. Bring to a simmer, then reduce the heat to low. Cover and simmer for 1.5 to 2 hours or until the beef is tender.

4. Thicken the Gravy: In a small bowl, whisk together the cornstarch and water until smooth. Stir into the skillet. Increase the heat to medium and cook, stirring constantly, until the gravy thickens, about 3-5 minutes.

5. Serve: Taste the gravy and add more salt and pepper if needed. Garnish with chopped parsley if desired. Serve the beef tips and gravy over mashed potatoes, rice or noodles.
Enjoy:

25/09/2025

Mediterranean Halloumi & Quinoa Power Bowl:

Warm-seared halloumi over fluffy quinoa with cherry tomatoes, cucumber, olives, and arugula, finished with a lemon-herb vinaigrette. Salty crisp meets bright and fresh. Meal-prep friendly and protein-packed. Perfect post-workout or quick desk lunch. Comment your favorite add-ins and tag a friend who loves Mediterranean flavors. Save this for a fast, balanced bite.

Ingredients:
* 1/2 cup cooked quinoa (or 1/4 cup dry, cooked)
* 100 g halloumi, sliced
* 1/2 cup cherry tomatoes, halved
* 1/2 cup cucumber, diced
* 6–8 kalamata olives, sliced
* 1 small handful arugula or baby spinach
* 1 tsp olive oil (for searing)
* 1 tbsp fresh lemon juice
* 1 tsp extra-virgin olive oil
* 1/2 tsp Dijon mustard
* 1/2 tsp honey or maple (optional)
* 1/4 tsp dried oregano
* Pinch of salt and black pepper

Steps:
* If needed, cook quinoa and fluff; keep warm or let cool.
* Heat a nonstick pan with 1 tsp oil; sear halloumi 1–2 min per side until golden.
* Whisk lemon juice, olive oil, Dijon, honey, oregano, salt, and pepper into a quick vinaigrette.
* In a bowl, add quinoa, arugula, cucumber, tomatoes, and olives, top with halloumi.
* Drizzle vinaigrette, add extra lemon and pepper to taste.
* Serve immediately for best texture.

19/09/2025

Maple and Mustard-Glazed Salmon:

Ingredients
- 1/4 tsp of Chili Powder
- 1 Tbs of Dijon Mustard
- lemon juice
- 1 Tbs of Maple Syrup
- 1 lb of Salmon Fillet
- 1/2 tsp of Salt
- sriracha

Preparation
Mix Dijon mustard, maple syrup and chili powder in a bowl.
Season it with a pinch of salt.
Brush the maple-mustard glaze on the salmon fillet.
Set the broiler to high and place the salmon on top rack (must use a conventional oven). Broil for 5-6 minutes or until the glaze turns into small dark circles.
Optional: compliment with a splash of lemon juice and Sriracha hot sauce.
Enjoy:
Source: foodista.com

18/09/2025

Sausage Stuffed Mushrooms:

By Lisa Laymon:

I love to cook and try new recipes and Sausage Stuffed Mushrooms is one of my all-time favorites. These little guys are packed with flavor and are a hit at any party or gathering. The sausage and mushroom combo is unbeatable. This recipe is super easy and only requires a few ingredients.

By hollowing out the mushrooms and filling with a mixture of cooked sausage, breadcrumbs, garlic and cheese you have a appetizer that will have everyone wanting more. Trust me once you try these Sausage Stuffed Mushrooms you’ll never serve anything else at your next get together!

Ingredients
24 large crimini mushrooms, stems removed
1-pound Italian sausage, removed from casing
1 yellow onion, diced
1 cup Mozzarella cheese, shredded
1/4 cup Italian breadcrumbs
1 clove garlic, minced
1 tablespoon fresh parsley, minced

Instructions
Preheat oven to 350 and spray a 9×13 baking dish with vegetable oil spray.

Remove the stems and scoop out the inside of the mushrooms using a small spoon to make room for the filling.

In a large skillet add the scooped out mushroom filling (discard the stems), sausage and onion. Cook until lightly browned, stirring occasionally for 6-8 minutes.

Drain excess fat.

Add the cheese, breadcrumbs, garlic and parsley. Stir to combine.
Fill each mushroom with the mixture and shape into a rounded top.
Bake for 12-15 minutes.
Enjoy:

17/09/2025

Grilled Chicken Skewers with Asian Flavors:

Ingredients
- cooked brown rice
- 1 1/2 t. grated fresh ginger
- 5 cloves of garlic
- 2-3 c. fresh pineapple chunks
- 1 medium red onion, cut into 1-inch pieces
- crushed red pepper flakes to taste (start with 1/2 teaspoon)
- salt & crushed red pepper flakes
- sliced scallion
- 1 T. toasted sesame oil
- 2 lb. boneless, skinless chicken breasts, cut into about 1 1/2-inch pieces
- 2 T. soy sauce
- 1 1/2 t. sugar
- sweet chili sauce
- 1 tablespoon vegetable oil
- 2 zucchini, cut into 1/2-inch-thick slices

Preparation
Add the marinade ingredients to a large resealable freezer bag along with the chicken chunks.

Seal the bag, pressing out the excess air.

Marinate the chicken in the refrigerator 30-60 minutes, turning the bag over a couple of times to make sure that everything is marinating evenly.

Remove the chicken from the refrigerator, drizzle a bit of vegetable oil over the vegetables and sprinkle with salt & crushed red pepper flakes to taste.

Skewer the chicken, veggies and pineapple evenly onto metal skewers. (If you are using wooden skewers, be sure to soak them in water for at least 30 minutes prior to assembling the skewers to keep them from burning up on the grill.)

Heat the grill on high heat.

Grill the skewers, turning occasionally to brown on all sides, until the chicken and veggies are cooked through, about 15 minutes.

Serve the skewers over cooked brown rice (if desired), sprinkled with scallion and the sweet chili sauce.
Enjoy:
Source: Foodista

16/09/2025

Fruit Glazed Corned Beef:

Ingredients
- 1 cup - Apple Juice
- 2 Bottles Beer ( your favorite brand )
- 1 cup - Brown Sugar
- 5 pounds - Corned Beef ( with pickling packet )
- 1 Tbs. - Dijon Mustard
- 1 Lemon ( large )
- 4 Tbs. - Lemon Juice
- 1 Large Onion ( quartered )
- 1 Orange ( large )
- 1 cup - Orange Juice
- 2 tablespoons Cold water

Preparation
Place the meat into a large soup pot, add the beer and enough water to cover the meat.
Add the onion and pickling packet to the pot , cut the fruit and squeeze the juice into the water then place the fruit halves into the water also. Cover and simmer over medium low heat for 4 hours, when done take the lid off and let the meat cool off in the cooking liquid, about 1 hour. Take the meat out of the cooking liquid and place into a baking dish, top the meat with the brown sugar. In a bowl mix the remaining ingredients and pour around the meat.
Bake in a 350 degree oven for 1 hour basting every 10-15 minutes.
Source: Foodista

15/09/2025

Tahini Glow Buddha Bowl:

Quinoa base, roasted sweet potato, chickpeas, purple cabbage, and ripe avocado, all drizzled with bright tahini. Balanced carbs, plant protein, and healthy fats in one photogenic bowl. Meal-prep friendly and endlessly customizable. What’s your go-to drizzle or topping? Save this and build yours tonight.
Recipe (serves 2)

Ingredients:
-1 cup cooked quinoa
-1 1/2 cups roasted sweet potato cubes
-1 cup cooked chickpeas
-1 cup shredded purple cabbage
-1/2 avocado, sliced
-2 tbsp tahini
-1 tbsp lemon juice
-1 tbsp water
-Pinch salt
-Sesame seeds (optional)
Steps:
-Whisk tahini, lemon, water, and salt until smooth.
-Divide quinoa into bowls.
-Top with potato, chickpeas, cabbage, avocado; drizzle sauce and sprinkle sesame.
Enjoy:

14/09/2025

Cheesy Ranch Potatoes

By Lisa Laymon:
When it comes to comfort food Cheesy Ranch Potatoes are a winner! This is a fun twist on regular mashed potatoes. It’s the creaminess of mashed potatoes with the tangy herby flavor of ranch dressing.

But we take it up a notch by adding a ton of cheese to make it a gooey and indulgent side dish. The result is a flavor and texture combination that will please even the pickiest of eaters. So next time you need a crowd-pleasing comfort side dish give these Cheesy Ranch Potatoes a try! You won’t regret it.

Ingredients
1½ Lbs Baby Dutch Potatoes
2 Tablespoons Olive Oil
2 Tablespoons Dry Ranch Mix
1-2 Cups Shredded Colby/Jack Cheese
How to Make Cheesy Ranch Potatoes
Preheat oven to 400ºF.
Cut potatoes in half or quarters so they are all the same size.
Toss potatoes with olive oil and dry ranch mix. Place on a rimmed baking sheet sprayed with nonstick spray. Arrange in an even layer.
Bake for 25 minutes, halfway through toss.
When potatoes are fork tender, top with cheese and bake for 1 minute to melt cheese.
Top with parsley and serve.
Enjoy:

14/09/2025

Baked Garlic Parmesan Potato Wedges

By Lisa Laymon:
I love making baked garlic parmesan potato wedges! I cut the potatoes into wedges and toss them in olive oil, minced garlic and a whole lotta parmesan cheese. I add some herbs and spices like rosemary, paprika, salt and pepper for extra flavour.

Then I bake them in the oven until they’re crispy on the outside and tender on the inside. The garlic and parmesan smell is so good it’s hard to resist sneaking a taste before they’re done. Once they’re done I sprinkle some more parmesan on top and they’re done. These are perfect as a side or snack for any occasion!

Ingredients
4 large russet potatoes, scrubbed and cut into wedges
4 tablespoons olive oil
2 teaspoons salt, or to taste
1 teaspoon black pepper, freshly ground
2 tablespoons garlic powder, or to taste
1 tablespoon onion powder
1/2 cup grated Parmesan cheese, plus more for serving
2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Preheat: Preheat your oven to 400°F (200°C). This is hot!
Prepare the Potatoes: Cut the potatoes into wedges. To do this, slice each potato in half lengthwise, then cut each half into 3-4 wedges, depending on the size of the potato. Make them roughly the same size for even cooking.
Season the Wedges: In a large bowl, combine the potato wedges with olive oil, salt, pepper, garlic powder and onion powder. Toss everything together until the wedges are coated with the seasoning and oil.
Line Baking Sheet: Line a baking sheet with parchment paper. Arrange the potato wedges on the baking sheet in a single layer, not touching too much. This helps them get crispy.
Bake: Place the baking sheet in the oven and bake for about 35-40 minutes, or until the wedges are golden brown and crispy. Halfway through the baking time, flip the wedges to ensure they brown evenly on both sides.
Add Parmesan: Once the wedges are baked and crispy, sprinkle the grated Parmesan cheese over them while they’re still hot. The heat from the potatoes will melt the cheese slightly.
Garnish and Serve: Finally, garnish with chopped fresh parsley and a little more Parmesan cheese if desired. Serve hot!
Enjoy

Tips
Use the Right Potatoes: For the best baked potato wedges use russet potatoes. They have the perfect balance of starch and moisture so they’re crispy on the outside and fluffy on the inside.

14/09/2025

Broccoli Cheddar Stuffed Chicken
By Lisa Laymon:
I love Broccoli Cheddar Stuffed Chicken! It’s a great dish where you stuff juicy chicken breasts with a creamy cheddar and broccoli mixture.
Tender chicken with melted cheese and crispy broccoli is a flavor and texture explosion in every bite. Serve with roasted veggies or mashed potatoes and you have a healthy and filling meal that always wins. Try it and I think you’ll love this recipe!
Ingredients
• 4 large chicken breasts
• Salt and pepper, to taste
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 2 cups broccoli florets, chopped
• 1 cup sharp cheddar cheese, shredded
• 2 tablespoons cream cheese, softened
• 1 teaspoon Italian seasoning
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Toothpicks or butcher’s twine
How to Make Broccoli Cheddar Stuffed Chicken
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper or grease.
2. Prep chicken: Place each chicken breast on a cutting board. Cut a horizontal pocket in each breast, being careful not to cut all the way through.
3. Season chicken: Season both sides of the chicken breasts with salt, pepper, garlic powder and paprika.
4. Make filling: In a medium bowl mix together chopped broccoli, shredded cheddar cheese, cream cheese, Italian seasoning and garlic until combined.
5. Stuff chicken: Spoon the broccoli cheese mixture into each chicken breast pocket. Secure with toothpicks or butcher’s twine to keep filling in while cooking.
6. Cook chicken: Heat olive oil in a large oven-safe skillet over medium-high heat. Sear the stuffed chicken breasts for 2-3 minutes on each side or until golden brown. This helps lock in juices.
7. Bake: Transfer skillet to oven or if skillet not oven-safe transfer chicken breasts to prepared baking sheet. Bake for 20-25 minutes or until chicken is cooked through (165°F or 74°C).
8. Rest before serving: Let chicken rest for a few minutes then remove toothpicks or twine. This allows juices to redistribute so your chicken will be moist and flavorful.
9. Serve: Cut into chicken to see the broccoli-cheddar filling and enjoy! This goes great with mashed potatoes, rice or a light salad.
Enjoy:

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