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Tasty & Healthy Nuggets, Issue #001 -- Slow down if you want to lose weight.
May 29, 2013

Slow down if you want to lose weight.

I am a reformed fast eater – a previous “gobbler”.

It’s not easy to slow down when you are as impatient as I am, but I’m getting there. I still have to remind myself – often in mid-chew - to take the time to really taste what I’m eating and to give my digestive system a fair chance to deal with the food that is heading its way.

It is important to eat slowly and chew well if you want to lose weight. You will feel comfortably full on less food if you eat slowly. Compare that to a feeling of acute discomfort as your stomach struggles with a large amount of food that you’ve gobbled up.

Been there, done that – far too many times!

I definitely need less food to satisfy my appetite since slowing down - and my stomach is much happier and less “vocal” nowadays.

Be kind to your tummy and your tummy will be kind to you. When you eat slowly and chew well your taste buds have time to tell your brain what is on the way down to your stomach. It gives your brain – clever little thing that it is – the chance to prepare the correct mix of digestive juices needed to break down this particular food. Apart from eating slowly to help you lose weight, it’s good to be aware of when your digestive system is performing at its best. Peak performance time for our digestive systems is apparently between 1 and 3 pm.

While we need breakfast to refuel our energy stores, lunch is the best time for the biggest meal of the day. If you eat a heavy meal in the evening – when your digestive system is much less active and most of us are winding down – the food is mostly stored as fat.

If you take a walk after an evening meal though, it’ll re-start an otherwise naturally sluggish digestion at this time of the day.

(The book on nutrition that I’m reading at the moment is “Dr Ali’s Nutrition Bible” by Dr Mosaraf Ali.)


Summer time - and the living is easy…

I don’t know about you, but I’m not one of those people who lose their appetite when it’s warm. But I can satisfy my appetite with a salad in the summer – especially if I add a couple of eggs (poached or boiled). Less cooking – easier living… Take a look at my salad recipes on and get inspired.

And don’t miss the “Lime-Marinated Salmon with a Mango Chutney Sauce” recipe which is also on my website. It is such a gorgeous dish and perfect to serve either as part of a buffet or as a wonderful summer lunch together with a big side salad.

Talking about buffets – below is a recipe for a super-delicious “Chilled Spiced Chickpea Soup with Avocado Salsa”. This is a recipe from a cook book called “Canapés” by Eric Treuille and Victoria Blashford-Snell.

Like the Lime-marinated salmon recipe above, this is enormously popular whenever I serve it - usually as part of a buffet-style lunch. This cold soup and salsa is also very light and healthy!

For the soup:

400g (14oz) tin of chickpeas, drained and rinsed 400g (14oz) tin of chopped tomatoes 125ml (4floz, just over ½ cup) natural Greek-style yoghurt 2 garlic cloves, crushed 1 teaspoon ground cumin 1 tablespoon lemon juice 2 tablespoons olive oil ½ teaspoon salt and a good pinch of cayenne pepper

For the salsa:

1 ripe avocado ½ medium red onion, finely chopped 1 tablespoon finely chopped fresh mint 1 tablespoon lemon juice 1 tablespoon olive oil A pinch of salt and black pepper

1. Place all the ingredients for the soup in a food processor or blender and pulse to a smooth purée. Transfer to a pitcher and gradually add 125ml (4floz, just over ½ cup) cold water to adjust the soup’s thickness to a sipping consistency. Check the seasoning to see if you want to add any more salt and/or cayenne pepper. Cover and refrigerate for at least 30 minutes to allow flavours to blend.

2. Halve, de-stone, peel and dice the avocado - mix with all the other ingredients for the salsa.

Serve the soup in cups, or glasses - with a dollop of yoghurt and a dollop of salsa on top.

Until next time – Happy Cooking! Margareta Wiklund

Comments? Ideas? Feedback? I’d love to hear from you. Just reply to this zine and tell me what you think.

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