Archive for the ‘Healthy eating’ Category

Ever since Cyclone Gabrielle knocked out our TV, and we were without a TV for a couple of months, I have been watching podcasts on YouTube. I was an instant fan. The live interview format with some of the most intelligent, cutting-edge people in the world for “long-form conversations” is endlessly fascinating. My friends are probably sick of me by now talking about them, but the truth is, I love podcasts. I am learning things every day, and some are changing my life.

Before February, I considered myself relatively health-conscious and aware of which foods to eat, which supplements to take, and what I needed to do for general fitness. But, I’ve realized in the last few months that all my knowledge was outdated. Science is constantly evolving. The research done by scientists, nutritionists, biologists, neurologists, psychologists, and doctors these days is taking our modern health knowledge to new levels. They predict that within the next ten years, we’ll all have wearable monitors and be monitoring and adjusting our health on a day-to-day basis, and we will reverse, if not halt, aging and disease.

Before February, I considered myself relatively healthy. But since I’ve started listening to and watching daily podcasts, usually up to two or three a day, I have changed my diet, supplementation, and fitness routine, and I feel amazing. I feel stronger, more alert, more energetic, and more generally well than I have done in years.

I realized after listening to Dr. Amen, of AmenClinics, that my brain is the “persistent type.” There are five types of brain: Balanced, Spontaneous, Persistent, Sensitive, and Cautious. Whereas my youngest son is the spontaneous type and needs lots of protein and fewer carbohydrates, I am the persistent type which needs less protein and more carbs. I had been doggedly trying to increase my protein intake for years, and I could never seem to get enough and wasn’t sure what to do about it. In the last month or so, I have stopped doing that. I eat a small amount of chicken, fish, or red meat and a lot more vegetables, plus whole grains – the result is an instant feeling of increased well-being.

Also, inspired by Dr. Amen, I have named my mind “Becky.” This technique helps us gain psychological distance from our thoughts. When thoughts are circling that feel negative or cause me stress I say, “Becky, I don’t want to think those thoughts. Don’t bring them to me again.” And, my mind stops recycling those thoughts. It works! Who knew?

In the past, I used to do the same exercise every day: a 40-minute walk, followed by yoga and a few exercises with the lightest dumbbells. I took the same supplements every day, including selenium and vitamin C. After listening to the longevity expert Dr. David Sinclair, I now “pulse” my exercise and supplements, in other words, I take supplements every other day, and I walk one day, then every other day I run fast for 10 minutes. I no longer take selenium or vitamin C as my liver is learning to produce these things itself (a natural result of fast running and getting breathless). I do the exercises with weights first when I get home using heavier dumbbells and do the yoga as stretching warm-down exercises at the end.

I fast, and I also follow the Glucose Goddess and all her “health hacks” for keeping the body’s glucose steady instead of fluctuating all over the place. I’ve watched numerous podcasts about sleep, and my sleep has improved. Today, I watched a fascinating podcast about “earthing” with Clint Ober, and from now on, I intend to start practicing walking barefoot as often as possible to ground myself. Incredibly, going barefoot reduces inflammation in the body! Check out more info on earthing. com. If you’re curious about which podcasts I watch, they are The Diary of a CEO, Lifespan with Dr. David Sinclair, Jay Shetty, Dr. Rangan Chatterjee, Dhru Purohit, Lewis Howes, and Andrew Huberman. Check them out and start your health revolution. You won’t regret it. I feel better on every level and it has renewed my belief that, truly, our health is everything!

What about you? Have you listened to any great podcasts or made any health changes lately?

Talk to you later.
Keep reading!
Yvette Carol

“Believe in your heart that you’re meant to live a life full of passion, purpose, magic and miracles” – R.T. Bennett


Subscribe to my newsletter by emailing me with “Newsletter Subscription” in the subject line

Spring. My vegetable seedlings are growing. Unfortunately, the season of pests is also well underway. There is more whitefly whizzing around, more butterflies, etc. So begins months of trying to stay ahead of the critters, birds, and greeblies seeking to feast on my crops. I tend to use a combination approach. I will set several traps and use a variety of sprays. It’s a matter of figuring out what works best for you. I try to keep the use of chemicals down to a minimum, but if you don’t mind using chemicals, you can buy everything you need from the store readymade.

I started gardening when I took over maintenance of this property about thirteen years ago (though I have lived here as an adult for over twenty years). It has been learning by trial and error, as I have figured out how to get nourishing things to grow while also controlling the noxious things. I started out using every chemical they sold. But over the years, I have figured out ways I can make products myself fairly easily.
The homemade spray I do for whitefly works a treat. Cut up two onions and a bunch of garlic and put them in a sealable jar. Fill with water before doing the lid up tight. Leave this pungent mixture outside or in the garage to cure for as long as possible. In spring, open the jar and strain the liquid. Spray this obnoxious liquid on the underside of the leaves of all the bushes and trees where whitefly is congregating. The smell is so strong that it scares them away. This spray has cut the whitefly population in our garden by as much as half. The smell seemed overwhelming for us, too, initially. But, never fear. Though it quickly faded away, it was enough to deter the pests for a long time.

Stickies are a store-bought alternative. The flies get trapped on the long sticky tapers. You can buy the strips at hardware stores and gardening outlets and hang the stickies in between the crops.
At present, our fruit trees have bloomed and are losing their petals by the day. The guava moth is the primary pest for stone fruit and feijoas where we are. The moth lays eggs in the unripe fruit which then develops into a small caterpillar greeblie that burrows its way through the fruit, ruining it. The guava moth came over to New Zealand from Australia. In Australia, they are predated by a particular type of bird. But the moths have no natural predators here and are laying waste to neighbouring fruit trees far and wide. When the first green fruit starts to appear in our yard, I spray it with Neem oil. It’s a purely natural bug repellant, which you warm up and then add to warm water. Spray in the early evening after most bees and things have settled down. Spray the fruit, the leaves, and lastly around the base of the tree even coating the ground beneath. And repeat two to three times throughout the growing season.

Tackling the guava moth successfully requires a two-pronged attack, the Neem oil sprayed on, and a moth trap. I’ve tried all sorts of store-bought traps to reduce the population of moths on my property, and there is one extremely effective trap – The Little Bugga. It works by radiating a little solar ultraviolet purple light and the moths drown in the oil held in a trough beneath. It works well, getting a far higher kill rate than other traps, but it costs $90 and only lasts for a year. The inventor lives in the far north of the country and does not supply replacement parts or batteries. So the device operates as long as the batteries last, then you have to buy a whole new trap. These days, unless I do both the Neem oil and the moth trap, nearly the entire crops of plums and feijoas will be potholed.

For caterpillars, aphids, and other pests, I use a homemade all-purpose spray. Mix five litres of water with one cup of cider vinegar and a squirt of dishwashing detergent. Spray onto your seedlings and leaves every two weeks or less. For my tips on how to make your own slug and snail traps, check out my earlier post, Backyard Gardening 3.
It’s the time of year for a ton of work, frankly, but it’s worth it. I enjoy every stage of growing our food. Once the crops and fruits start producing more food for our table it’s wonderful, and the therapy of getting your hands dirty ain’t half bad. I love spring!
Happy Gardening. More next time, green thumbs.

Talk to you later.
Keep creating!
Yvette Carol


Gardening is an active participation in the deepest mysteries of the universe. ~ Thomas Berry


Subscribe to my newsletter by emailing me with the words Newsletter Subscription in the subject line to:

Ever since I was small, my parents told me we had to eat five or more vegetables a day. Unfortunately, while the fruit and vegetables may look the same as when I was a child 50 years ago, today they are inferior. The other day I spoke with a friend who moved here from Europe in the 70s. I mentioned I didn’t want to eat genetically modified fruit or vegetables. She said, “But, we live in New Zealand. They don’t grow genetically modified plants here.”
The truth is farmers worldwide use hybridized and genetically modified seeds and spray their fields with chemical fertilizers, fungicides, and herbicides. Researchers like Weston A. Price have proven that vegetables have dropped their nutrient content by 90% since the 1930s. These days the only way to eat nutrient-dense food grown in healthy soils is to buy or grow our organic fruit and vegetables. I pay a lot for organic produce. At the same time, I am developing and expanding my vegetable patches so we can grow more of our food.

I’m keen on planting more fruit trees at home. However, space is limited as we already grow a fair amount. There are the veterans my parents planted: the plums, lemons, bananas, and grapefruit. There are three feijoa and two apple trees I have put in, as well as two fig trees, although I’ve espaliered the latter to keep them from outgrowing the section. Then I have lime, clementine, and kumquat trees growing in large outdoor pots. To add more at this stage, I have to consider dwarf varieties. The dwarf trees are too small to yield enough fruit, so we buy semi-dwarfs. I’ve planted nectarine and apricot. When buying trees, try to buy direct from the nurseries. And check the labels first to make sure the trees are self-pollinating.

Once home, plant trees in spots with adequate sun. Fertilize regularly. Prune fruit trees at least twice a year. However, do not prune when borer is flying, which in the southern hemisphere is November, December, and January. Another tip is to feed your fruits and vegetables, especially citrus trees with trace elements. Trace Elements Chelates is a good source, available in New Zealand.
With your vegetable beds, keep it simple and plant the vegetables you want to eat. But remember to dig in your ‘soft’ fertilizers like blood & bone or fertilizer teas to the beds and leave for a week before planting.*See my post, Backyard Gardeners2, for the recipe for fertilizer teas. If you live in a highrise or apartment with no access to a garden, it is possible to grow vegetables in planters, grow herbs in pots on windowsills, and have small cloches indoors. However, when you grow plants this way, you provide every nutrient the plants could need, which takes special know-how. Try googling a step-by-step guide or looking it up on YouTube for a tutorial.

Here in New Zealand, we still have a month of winter before us. It has been an ideal time for growing spinach, kale, silverbeet, and brassicas like cabbage or broccoli. I have two beds growing broad beans, which I will dig into the ground next month. It will fix nitrogen in the soil, ready for planting spring crops in October.
August is the time to plant potatoes as the seed potatoes become available in New Zealand prior to spring. You can grow them in garden beds or in containers.
The container method requires a Flexi tub, available at hardware stores for $7 – $11. Drill four holes near the bottom but on the sides not on the floor of the tub. Quarter fill the container with potting mix. Don’t be tempted to use compost in planters or containers. Always use high-grade potting mix or garden mix. Space out about six seed potatoes on the soil and cover with a bit more potting mix. Water them daily and make sure to liquid feed every two weeks. And remember to vary the fertilizers, to keep things lively.

When your potatoes sprout green leaves, add another layer of the potting mix up to the level of the first two leaves. Carry on caring for your plants and as the plants grow, keep filling with potting mix. After four to six weeks, the tubs should be nearly full. The plants might eventually flower and then wither away. At that point, tip out the tubs and harvest the potatoes.
The garden method requires a trench dug across the bed half a spade in depth. Put seed potatoes spaced apart at the bottom of the trench and cover lightly with soil. As the green shoots and leaves come up, add soil and keep adding earth until you have built your trench into a mound running along the vegetable patch. When the greenery above ground starts to fail and wither, it is time to dig up your crop of potatoes. Yum! There is nothing like the taste of homegrown.
Happy Gardening. More next time, green thumbs.

Talk to you later.
Keep creating!
Yvette Carol

Life can be difficult if all you see is everything that’s wrong. Start focussing on what’s right, what’s good, what’s constructive. If you want to feel better, you’ve got to think better. ~ Mufti Menk


Subscribe to my newsletter by emailing me with the words Newsletter Subscription in the subject line to:

One of the frustrating things about tending your home vegetable plot is when you do everything right: you prepare the soil, plant the seeds, fertilize, water, and tend your plants, and then find them half-eaten by little critters. Pest control is a big issue for gardeners, large-scale and small-scale alike. While it is tempting to use poisons, it does pay to be aware that these products are toxic to the environment. In years past, I used to sprinkle slug slam pellets around my garden. But our gardening tutor told us the pellets contain a neurotoxin that might make it into the food chain. It is safer to use homemade solutions. For slugs, I use a “beer trap.” Cut the bottom off a plastic bottle. Fill with beer or Brewer’s Yeast with some warm water added. Partly bury it in the vegetable patch. I put two beer traps down, and they both caught six or more slugs each in the first couple of days. It worked a treat.

For snails, they like to hide in dark, cool places during the day, so make them one! You can create a hidey-hole for them by cutting a v-shaped doorway in a plastic plant pot and setting it upside down in the garden. But make sure you put a rock on top as mine blew away in the first strong wind. Empty the pots regularly and dispose of the snails. Our gardening tutor said one student put his snails in a bag in the freezer. But the problem was his wife found them and had a fit! My mother used to squash them. Euw! It’s up to you. However, why not try a homemade remedy. It’s better for the environment.
When you are starting out as a gardener, it is worthwhile to spend the money on a few quality items that will last you for years. For instance, it is worthwhile to invest in a good trowel and a good spade. Also, spend the money on a good sprayer. Wash all tools and dry them after use. Mud left on a spade will eventually degrade the metal. Wash the spray bottle out thoroughly after use. Leave it with the lid off.

Buy seeds from suppliers online, as they work out a lot cheaper. Here in New Zealand, Kings seeds are a great source. I bought five packets for the same price it would have cost me for two bags from a retail outlet. Always plant them in a seed raising mix. Sieve the potting mix before you use it. Push the seeds into punnets as deep as two of the seeds. Cover with soil. Put your punnets of planted seeds on trays and fill the tray with water, so you are watering from the bottom, not the top. It will prevent you from washing the seeds too deep into the soil. Remember to put a sign on the punnets saying the vegetable variety and date you planted them. If the punnets still have water in them an hour later, throw the rest of the water away. You want the soil to be moist, not wet.
Don’t be tempted to plant a whole packet of seeds. Count them out, just a few at a time, and stagger the planting, so you don’t have all the same vegetables fruiting and needing to be eaten at once. I buy seeds with a friend. We pay half each and split the packets in half. Seeds get old. So it means you don’t have too many to plant, and they are always fresh. It works well for us.

As for the water in your garden, rainwater is best. We have a water tank harvesting rainwater from the roof. Watering during the dry times means using the town supply. This water is full of Chlorine and Flouride and so on. To counteract the detrimental effect of the chemicals, add one drop of humic acid to each gallon of water.
If you’re going away, take a plastic bottle and cut the bottom off. Then drill a few holes near the mouth. Leave the lid on. Fill the bottle and bury it with the lid pointed down near the vegetables. The water will leak out slowly over the days.

If your seeds take longer than three weeks to sprout, they will not grow. But, for those which sprout, let the plants reach a decent size and turn the punnets over on your hand until they come out in your hand. Gently tease the seedlings apart and plant them in your beds far enough apart to have room to grow. Read the back of the seed packet as they will often have information on the space required between plants. Pack the soil up to the first two leaves to be firm. Always handle seedlings by the leaves, not the stalks. Water them in when it’s raining and use very diluted fertilizer tea. To deter the birds from disturbing the seedlings, spread mulch liberally around them. The mulch will retard weeds and retain moisture in the soil, so it’s a win-win. Or put up a homemade scarecrow. And if necessary, you can always use bird netting at least until the vegetables get established.
Happy Gardening. More next time, green thumbs.

Talk to you later.
Keep creating!
Yvette Carol

“Adopt the pace of nature: her secret is patience.” ― Ralph Waldo Emerson


Subscribe to my newsletter by emailing me with the words Newsletter Subscription in the subject line to:

I have finished the backyard gardening course put on by our local council. The webinar series featured a gardening expert, Paul, teaching basic tenets and techniques for backyard gardeners like myself who want to grow more vegetables. The course has been educational. I have learned more than I expected.
The first vital tenet for the home gardener is to develop your ground. The message our tutor Paul repeated most often was to feed the soil and use organic matter to improve it. The organic matter can come from worm bins or compost heaps and needs digging in. Alternatively, it is easy to buy compost by the bagful, which Paul advocated spreading on top of the beds. Fertilizers come in hard (pellet form), liquid, or soft (powdered). Pellets need to be dug through beds and left for two weeks before use, preferably three to four weeks.

I usually buy a bag of sheep pellets once a year and sprinkle it around the garden. I did not realize that I was at risk of “burning” the plants if the pellets ended up against the stems or trunks. Fertilizer powders like blood & bone or powdered seaweed work faster and are safe to use. Always dig them in on a rainy day to save yourself and your house wearing the powder. These products should be dug through first and left to settle for a week or two before planting.
The buzzword these days is tea, especially the homemade kind. In the first post on this subject, Backyard Gardeners, I shared how to make worm tea. If you don’t have a worm farm, or even if you do, you can also make other fertilizing teas, like sheep pellet tea and compost tea. It is best to vary the kinds of products you feed your garden. Just as we need a variety of vitamins and minerals to grow healthy and strong, so do our plants.

Sheep pellet and compost teas are both made the same way. Quarter fill a bucket with pellets/compost, then fill the bucket preferably with rainwater. Again leave for three to four weeks. Then you have fertilizer tea to put in your garden. Typically, the tea is strong, so make sure to dilute it 50/50. Throw the remains of the pellets and compost back onto the compost heap and start your buckets again. And though you might feel tempted to feed your ground more often, once a fortnight is plenty.
As to pests, I was surprised that when it came to controlling the critters munching on our vegetables, the first thing Paul said was, “Don’t worry too much. Most plants will outgrow the pests.” Then, after half an hour of dispensing advice about the various insecticides available, he said the easiest, cheapest way of dealing with pests eating our vegetables was to spray them with a homemade mixture: mostly water with a bit of detergent. Yay! Love it.

An advocate of natural pest control, Paul recommended encouraging birds (who predate on snails and caterpillars) into the garden by providing water and feeders. He suggested employing companion planting, where certain plants are grown together because they repel pests. He also told us about a company in NZ called Bioforce that supplies predatory insects to consume the bugs bothering your plants. There are all sorts of natural, simple ways of dealing with issues in the garden.
My advice? Throw yourself into it. That’s what I did fourteen years ago, and I am obsessed with my garden and growing our fruit and vegetables. The main thing every gardener must remember to do is to love your plants! (My advice, not Paul’s). I believe plants respond to attention and love. I talk to my plants, even sing to them. Why not? You’ll be happier either way.
More another day, green thumbs.
Why not have a go and get gardening!

Talk to you later.
Keep creating!
Yvette Carol

Gardening is active participation in the deepest mysteries of the universe. ~ Thomas Berry


Subscribe to my newsletter by emailing me with the words Newsletter Subscription in the subject line to:

2022 has been a bit of a challenge so far. In uncertain times we tend to hark back to basics. Here, in New Zealand, there has been a groundswell of interest in growing-your-own vegetables since 2020 and even more so this year. This has prompted the city council where we live to offer free gardening courses online.
I came to gardening late in life, when I had to take over maintenance of this quarter-acre property after my husband and I parted ways in 2008. Tending the gardens started as a chore and a burden. At first, I could not believe how much work was involved. But in the last 14 years, I have learned to relish every aspect. I love how it gets you outside, communing with nature. It’s become part of my way of life, and for that, I am grateful. Getting your fingers in the dirt and some sweat on the brow is good for the soul.

By the time the pandemic started, I was at the stage of supplementing our diet with homegrown herbs, leafy greens, tomatoes, beans, and this year I grew cucumbers and broccoli for the first time. But our vegetable beds could be providing so much more. This is why I ended up registering for the backyard gardening webinars offered by the council.
I’m halfway through the course at present. It has been excellent, and I’ve already learned a lot. For instance, vegetables need six hours of sun a day (apart from herbs that can stand the shade). And the most important thing to take care of is the soil. Some people advocate the no-dig method. I have since heard this echoed in the other course of webinars I’m attending on soil ecology, which says no-dig is best as the all-important structure and ecology of the soil remains intact. Our tutor, however, recommends digging and turning the fertilizers over into the soil. But he said, either dig or don’t dig it doesn’t make a lot of difference. Both ways produce results.

Our tutor told us about his property. He and his wife had moved there six years ago. When they took over, the ground was mostly clay and swamped in a ground cover that leached any remaining goodness out of the already sub-standard soil.
They removed all the ground covering plants and brought in trailer load after trailer load of compost, simply spreading it over the top of the clay. They did not bother digging it in. Then he and his wife left it until rain and time had reduced the level, and they repeated the process, adding trailer loads of compost. After another year, they set out a few paths to delineate beds and started planting vegetables. Their backyard plot was underway. Six years later, they grow most of their produce in abundance. It was inspiring and a good goal for all of us.

Our tutor tends to repeat the message throughout each live webinar to ‘keep adding compost’ to your ground. *Though not all composts are created equal. If you’re buying it, make sure you’re not buying a product derived from tanalized timber, as the chemicals in the wood may still be present, and they will affect your yield. If you’re making your compost, make sure it’s 70% green waste from the garden (clippings, leaves) and 30% food scraps (but avoid meat or cooked food as these encourage rats).
By all accounts, the very best sort of composting system for the backyard gardener is to have worm bins. It’s a great way of recycling kitchen scraps, but no dairy, no meat, no citrus or onions. You put tiger worms in with the scraps and mince/chop all the material going in for them as it breaks down faster. Give the bin a splash of water daily. The water that drains through the main unit is called worm tea. This tea can be diluted part 10 tea to 90 water and distributed via a watering can onto all the plants. You can feed the plants every two weeks but no more than that as it can get too much. Empty the worm bin every 4 – 6 weeks.

To thrive, your plants need compost, sun, water, and protection from the wind. Our tutor recommended putting up windbreak cloth around exposed plots or choosing areas for beds protected from the wind. He also suggested collecting seaweed from the beach after a storm. It makes excellent fertilizer. Dig a trench in your veggie patch to spade depth, place the seaweed in the bottom of the trench and cover it with soil. Then leave it alone.

I am busy making plans for my veggie patches. There is a lot to do, but what rewarding and delicious work! There is too much new-to-me gardening information to write about in one post. Therefore, I will split up my notes. More another day, green thumbs.
Why not have a go and get gardening!

Talk to you later.
Keep creating!
Yvette Carol

“The best remedy for those who are afraid, lonely or unhappy is to go outside, somewhere where they can be quite alone with the heavens, nature, and God.” ― Anne Frank, The Diary of a Young Girl


Subscribe to my newsletter by emailing me with the words Newsletter Subscription in the subject line to:

It’s Christmas Eve tomorrow. If your festive season is anything like mine, you will have been invited here, there, and everywhere. Each time, people asked you to bring “a plate” (or food to share). Last weekend, I joined a group of my oldest friends for our usual Christmas get-together. Normally, we meet at restaurants for long, boozy dinners which are an absolute hoot.

But, this year, with the lockdowns and current restrictions on movement, we opted to meet for a late lunch at one of my girlfriend’s houses. She asked us to bring a plate. My go-to, and I mean nearly every time, is to make a frittata. It is adequate for lunch or dinner. Having a recipe you know like the back of your hand is mighty useful, especially in the festive season when there are so many extra jobs to do and quite frankly, the brain is fried (pardon the pun). A frittata is delicious, too.
My tip: Everything tastes better home-grown and homemade.

Whenever I make this dish, people ask me for the recipe. I thought I would share it here as well. It is an easy and tasty meal for eight to ten, although you could halve it for a family of five. Left-overs will freeze and can reheat perfectly well at a later date. If reheated, I like to add a little sprinkle of fresh cheese on the top before baking it again.

Ingredients List for Frittata:
1 large potato, a large carrot, and kumara or sweet potato
2 decent-sized slices of bacon
1 red onion
I zucchini
6 large fresh mushrooms, sliced
12 eggs
1 small block (250g) of mild cheese, grated
Black olives pitted
Small oblong tomatoes, whole
Capers or any other yummy things you like

Here’s how to make your Frittata:
There are a few things to do in advance. It’s possible to prepare the first elements the night before without spoiling. You boil or steam the chopped-up root vegetables. I used potatoes, carrots, and kumara. Alternatives that work just as well are pumpkin, parsnip, and swede.
When you need to make the frittata, you start by frying up some short strips of bacon. I used two big strips and cut them up to pinkie-size. Then put them aside to dry on paper towels. The paper towels soak up the extra oil. Fry the mushrooms, the zucchini, and the onion separately. Let them cool on separate plates with absorbent paper towels.

Grease an oven-proof dish. I used a rectangular oven tray with tall sides. I think it tastes better if you can make a deeper frittata with more layers.
Now’s the fun part – building your layers!
Spread out the root veggies on the bottom of the dish. Set the bacon strips in between.

At this stage, sprinkle a layer of cheese – and season with generous salt and pepper—it makes a big difference to the taste. Next, set out the mushroom and onion mixture over the top of that. Add another layer of root vegetables and bacon.
Beat together the eggs. Season with salt and pepper. Then pour the egg mixture over the vegetables until you have covered the filling.
Dot in big black olives and small oblong tomatoes (like the Sunburst variety) and sprinkle a few capers on the top. Season with salt and pepper and cover in the grated cheese.

Bake at 150 degrees – slowly. I left it in the oven for about an hour or more. You know it’s done when the cheese has pleasant colour, and the mixture stays solid when you wobble the tray.
Bon appétit!
If you try this recipe, let me know what you think.

I wish you good eating, celebrations with loved ones, and joy. Happy holidays, everyone!

Talk to you later.
Keep creating!
Yvette Carol

When you get up in the morning, you have two choices–either to be happy or to be unhappy. Just choose to be happy. ~ Norman Vincent Peale


 Subscribe to my newsletter by emailing me with “Newsletter Subscription” in the subject line to

When I moved back to “the old homestead,” the house my father built in 1962, I had grand designs for a large vegetable garden. The plot would cover the whole right corner of this quarter acre section. It still hasn’t happened. I pictured it in that spot because growing up, I remember my parents tending vegetables there. They had rows of raised beds with a path down the middle. If mum and dad were not at work, they were tending the garden and they produced a lot of fruit and vegetables from this small property. I aspired to do the same.

That was before I had my two youngest boys. A sunken trampoline took up residence in my designated vegetable plot. Life became crazy busy and somehow eighteen years went by. Our only vegetable patch has been a narrow strip of earth in the front yard. And we spend a small fortune at the greengrocers every week. My two teenage boys eat enough fruit and vegetables each day for a small rhinoceros. I thought, I have to find a way of creating a vegetable patch. After some research and conversations with knowledgeable types, (friends and family members), I came up with a plan. I built my own raised bed and you can do it too.

Here’s how:

Start by choosing where the plot is going to be, and how you want it to look. It seems obvious, but if you’re not clear, you will waste valuable time later when the builder arrives. It will cost more and make the process a lot less enjoyable.

I chose an area close to the kitchen.

Measure the area so you know how much wood you’ll need. Research your timber, as most woods will need painting to help them resist water and soil. Some people line raised beds with thin rubber sheeting as well. *Tip: I ordered macrocarpa sleepers. They are more expensive than other timbers, but the macrocarpa doesn’t require painting or lining. The high resin content makes it resistant to rot, and being untreated with chemicals, the wood is not harmful for the vegetables. Originally I’d wanted the raised bed to be the height of two sleepers, but because my chosen wood was so expensive I made it the height of one sleeper instead. *Look for the native resinous timbers that are available in your area.

Next, dig out your patch of ground. Why dig? There are greeblies (official term) that live in the grass and upper topsoil that are harmful to vegetables. If you try to put your soil directly on top of your lawn, the vegetables will not thrive. You’ll need to dig down at least 5 -7 cm and remove the turfs. *Tip: Water the area of ground to be dug beforehand. It softens the soil and makes it easier to dig.

Take a rake and level the exposed soil. My chosen area was on a slope, so I levelled as best I could. Then hire someone to do the building if you can’t do it yourself so the structure will come together properly and stay straight.

Figure out how much soil you will need. *Tip: ask the builder. That’s what I did. I ordered a cubic metre of soil from a landscaping company, half a cubic metre of topsoil to give the bed density, and half a cubic metre of the lighter “garden mix” of composted soil. *Tip: topsoil will still have weeds in it, so it’s worth buying the expensive composted material for the top layer.

Lay the topsoil in the bed first then fill with the garden mixture soil heaping it up into a generous mound. *Tip: it needs to be extra high as it will settle with time.

Sprinkle handfuls of fertilizer (I used blood & bone) into the top layer of soil, mix it in with a garden fork, and then rake the surface smooth. Mix with compost if you have it.

Water the soil and cover the mound with bark mulch. The mulch keeps in moisture, deters birds, and it also retards the weeds.

Now, it’s time to plant the vegetables.

Last, but not least, you need to construct a netting tent to prevent birds from pecking your new plants out of the ground. The netting will act as a light frost cloth, protecting your plants from frost in the mornings, and do triple-duty, acting as a shade cloth to keep out some of the harsh sun.

I used sturdy bamboo stakes, bird netting, and twisty ties. It was easy to wedge the bamboo stakes into place with bricks in the corners and sides of the raised bed. Then I affixed the bird netting to the stakes using twisty ties.

What do you think?

Talk to you later.

Keep creating!

Yvette Carol


To plant a garden is to believe in tomorrow. ~Audrey Hepburn


 Subscribe to my newsletter by emailing me with “Newsletter Subscription” in the subject line to 

(and save money going organic)

For years, I’d intended to “go organic” but, somehow, I’d never managed to get around to it. Yet, with both my parents dying in the last two years, I felt life was catching up with me. So, I decided this year, I’d make the effort to improve our diet and our health.

After multiple car trips around the neighbourhood, comparing prices and availability of organic produce, I found a good local wholefoods store. And, I’m proud to say, we have now made the move over to eating (nearly) all organic food and it feels wonderful. We also make a few things ourselves. It’s a matter of trial and error as we go along. The wonderful thing about being connected via the internet, as I have been for the last five years, is that you can share your developments and discoveries as you go along, and (hopefully) benefit other people. So, here goes…


I used to buy pre-made dumplings. Now, we make our own. Simply buy a pack of dumpling wrappers, some lean, free-range, ethically raised pork mince, and add a few diced shrimps and herbs and chives from the garden, a dash of sesame oil and soy sauce. Mix and dumplify. Then drop in hot water and freeze in batches. The ultimate dream would be to make my own dumpling wrappers as well, using organic ingredients, but, hey, one has to take one amazing step forward at a time!


The first time we made our own dumplings, they lasted for weeks. It was a saving and they were tastier and better for us.

*Top tip: make your children do all the work. My kids love making dumplings!


I used to buy a bag of mesclun lettuce for the kids at $3.99 and a fancy lettuce for me at $3.99 each week. Now, I buy two packs of multiple organic seedlings for $3.95 each from a wholefoods store and we grow our own salad greens for months.

I used to buy bean sprouts. One pack of organic alfalfa at $3.95 and one organic broccoli sprouts or chickpea sprouts at $3.95 from the wholefood supermarket a week.


Now, I buy 100gm packs of alfalfa and lentil sprouting seeds at $6.90 and $3.95 respectively, from BinnInn, and we make our own bean sprouts. The bags last for more than a month.

I thought I’d share the steps of how to do your own sprouting, to show how simple it is. My son says the homemade sprouts taste better. And they’re obviously fresher which means they’re better for you. It’s a win-win all round!

Here’s how to grow your own bean sprouts:


Start with your pack of seed, a jar and a preserving jar lid with mesh glued around the inside. We made our own sprouting kit, using a 1 kg peanut butter jar and preserving lid, adding mesh we bought at the hardware store. However, you can buy starter kits with the seeds included in most wholefood stores. In New Zealand, you can get them at Binn Inn,  for a reasonable twenty-five dollars.


With the alfalfa, I use a tablespoon and a half of seed. With the lentils, I use two tablespoons. Cover the seeds in separate containers with filtered water by at least an inch. Screw the lid on top of the jar. Leave the seeds to soak overnight.


Drain off excess water the next morning. Roll the jar onto its side and spread the seeds out a bit by shaking so that they all get a bit of space and air can circulate.


Each day, water them night and morning, and drain off water. Repeat until the sprouts are to the size you want them. The alfalfa takes about four days to reach a decent size.  The lentils only take a couple of days, or they get a little ‘tough.’ Then move the sprouts to the lidded container of your choosing and refrigerate.


I like to wash the sprouting jar and lid, and give them a day and a half at least of non-use in between batches. After that, cover the next lot of seeds with water and start again. It makes enough sprouts for our family of three for a week.

You’re welcome. Enjoy! And let me know how you go with your bean sprouting adventures.

I do feel improvement in my health and overall wellbeing, and it feels so good to do this for my kids. I hope these tips are of use to you and your family!


Talk to you later.

Keep Creating!

Yvette K. Carol


“I don’t believe in ageing. I believe in forever altering one’s aspect to the sun. Hence my optimism.” – Virginia Woolf



If you liked this post then sign up to receive posts by email.

Subscribe to my Newsletter by emailing me with “Newsletter Subscription” in the subject line to:



Need to reduce some of the overindulgence in your diet and yet still craving some treats and “goodies” to look forward to? Me, too!

Recently, I had noticed a few stomach gripes after eating rich meals. I could see myself heading down a slippery slope to ill health if I didn’t start to make a few informed and wise choices with my diet.

Once you reach a certain age it pays dividends to start to think about things like healthy options which will support optimum blood sugar levels and hormone production. I gave my diet an overhaul as I needed to introduce some good fats and cut down on the not-so-good fats. My health professional suggested adding Chia seeds to my breakfast or in smoothies, as well as adding coconut oil in place of butter. She recommended increasing the healthy oils on salads too. Fat is required to make healthy hormones.

021 (3)

She also proposed alternative snack foods like fresh fruit and vegetables. I used to buy plenty of fruit during the week for the kids to snack on and yet not eat any of it myself! I started buying more fruit and eating a couple of pieces daily. I started eating the fruit we produce on the trees in our own yard instead of giving it all away.

And yet, I still wanted to have a few yummy “treats” to look forward to after dinner. The desire for a bit of decadence has driven me to do a bit of experimenting in the kitchen of late. I always seek options to help alkalise the body too.

In my mission to cut bread from my diet about ten years ago, I had eliminated all bread and therefore all grains. When encouraged by my health professional to reintroduce bread, the first thing I thought of was spicy sultana loaf. I found Vogels make a beautiful wholemeal “extra thick fruit & spice” bread. However, mindful of trying to eat the right fats, I came up with a viable alternative to slathering my toast with butter.


I experimented and found that if I spread about half a teaspoon of coconut oil on the toast first, and then all I needed was the lightest of touches of butter on the top. So you feel like you’re eating buttered toast when really it’s mainly coconut oil.

What delicious sort of drink would complement this dessert perfectly?

I came up with an utterly decadent drink which is simple to make: real hot chocolate. It’s purely two ingredients: milk and dark chocolate.


Here’s the method:

Heat a cup of what I call “good” milk – I bought organic non-homogenised milk. Do not overheat! Aim to bring up the temperature to warm.

Slice a few squares of good dark chocolate and add to the milk. Stir.


Heat further.

Remember, you’re aiming to raise the temperature of the liquid to near-simmer but without boiling. Once you boil the milk it loses all its goodness and changes consistency.

Once the temperature is right give it a whisk with a spoon. And savour.


The warmed chocolate milk taken with the spicy fruit bread is the perfect healthy, yet decadent snack. Yum yum.

Do you have any recipes which seem so good they must be bad for you?

016 (3)

Talk to you later.

Keep on Creating!

Yvette K. Carol



Keep clean, body and mind.’ ~ Sir Frederick Treves, 1903



Subscribe to my Newsletter by emailing me with “Newsletter Subscription” in the subject line to: