Wednesday, July 1, 2020

Photo Series Swansboro NC

A few weeks ago we visited the Emerald Isle in North Carolina and we stopped in this tiny coastal village. It is just over the bridge from Emerald Island and close to a great place to rent kayaks and explore the barrier islands, namely Barrier Island Kayaks. 

It was peaceful and full of history it reminded me of cape cod. This brick building was impressive built with bricks from England in 1838 by the mid 1800s nearly 80% of naval stores (a distilled product from pine sap used for ship building) was supplied from this area, this was an impressive house in those days and today. 

Now the town has some gift shops, restaurants and a lovely little marina with chairs. It is also home to lots of ducks that act like they own the place! 

love the cape cod style siding. 

we thought this little shop was like a Western movie.

The ducks, maybe should have been swans!

If you even along the North Carolina coast I highly recommend a stroll around Swansboro its lovely,

Safe stay and well wonderful people. 

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Monday, June 15, 2020

Roast Beetroot and Carrot Salad

Simple salads shine when you have in season local produce, I always admire this about the Italians, a love of in season produce where the star of the plate is the food and its natural flavors. I got these stunning beetroots and carrots from a local farm. I simply roasted them and then added to a salad, next time I will roast more and add to tabouleh and other salads. 


  • 4 small beetroots diced
  • 4 small carrots diced
  • a dash of olive oil 
  • a dash of balsamic vinegar 
  • salt and pepper
  • feta cheese
  • a dash of oil and white balsamic for the salad 
  • fresh in season greens

  1. heat the oven to 425 degrees
  2. add the diced beetroots and carrots to a baking tray with balsamic vinegar, oil and salt and pepper and roast for 20-30 minutes until its soft. 
  3. add greens to a plate with oil, and vinegar and a little feta and the roasted vegetables, enjoy. 

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Saturday, May 23, 2020

Strawberry Cake

Its strawberry season in North Carolina and we are blessed to have a farm about 5 minutes down the road from us, this was a fun cake to make and the butter icing is so pretty with the natural pink. It is also fun decorating with edible flowers. 

Thursday, April 16, 2020

Broccoli Soup

This simple soup was surprisingly easy and tasty, I didn't have stock on hand but it still had lots of flavor. 

Wednesday, April 8, 2020

Sunchokes Roasted with Rosemary

I have been getting produce direct from local farms recently, and one just up the road had sunchokes available and since I had never tried them before I figured why not. Sunchokes are a tubular-shaped, root vegetable of the sunflower plant family in season from late fall through early spring. They look a little like ginger, they are a great source of iron, calcium, magnesium, and potassium.

Here is a super easy recipe for them, they are unique and very different from potatoes much more nutty in flavor profile with a nice crunch.

  • about 10 sun chokes, thinly sliced
  • 2 sprigs of fresh rosemary 
  • a dash of olive oil
  • salt and pepper to taste 

  1. heat the oven to 400F 
  2. slice the sun chokes, add olive oil, salt and pepper and rosemary 
  3. roast for about 25-30 minutes 

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Monday, April 6, 2020

Lovely Meditation

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At this very difficult time of Covid 19 you may be feeling overwhelmed and anxious I came across this lovely guided meditation yesterday and thought I would share, here's the link- 
I often recommend meditation and getting in nature to my clients at Anchored Nutrition Therapy. Such a great tool to cope with stress. 
I also have been writing Nutrition tips on the blog, feel free to check it out. 

I thought I would add my own nature meditation -


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Thursday, April 2, 2020

Split Pea Soup

This is an easy soup made with dried split peas, I soaked these for about 2 hours to soften them, at this uncertain time of coronavirus/ covid 19 with many of us at home, dried peas, lentils and beans (also canned) come in handy.

Tuesday, March 17, 2020

Eggplant and Chard Shakshuka

I often make egg curry and love shakshuka they are similar in concept with a different flavor profile. I love that with this recipe you can add vegetables and it has a nice smokiness to it.

Wednesday, March 4, 2020

Chickpea and Vegetable Pilaf

This is a simple and tasty recipe for a one pot meal, the spices are fun and the same spice blend can be added to Greek yogurt with grated cucumber. 

Thursday, February 13, 2020

Union Station, Winston Salem

I recently attended a wonderful tour of the Union Station in Winston Salem, NC the city as been hosting numerous tours to show the wonderful renovation it has recently completed. The city lovingly restored this iconic station that was build in 1926. It was used as a station until the 1970's later it was used as a car garage and then bought by the city. Over many years and gathering funds from different sources the city restored it, part of the building will be used for Winston Salem State University, part for the cities transportation department and part will be a new restaurant. The main lobby will be open for the public and as an event space. 

Tuesday, January 14, 2020

Tomato and Pepper Soup

This is a simple and tasty soup using canned tomatoes, the addition of fresh basil makes a lovely summery flavor. 
I used canned cherry tomatoes this time and topped with rosemary crackers.

Mindful Eating

Hi all I have started to add some Nutrition tips and videos to the Anchored Nutrition Therapy blog, like this one on Mindful eating and others, hope you check them out and find them useful.


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