Chicken and Peas stew

Have many hectic weeknights? Still, you want to cook your family a healthy, hearty, and delicious meal. A stew full of not only chicken but carrots, onion, peas, sausage, mushrooms, mixed veggies and a smattering of herbs and spices may be what you and your loved ones are looking for.   Here’s a simple, yet tasty

Grilled pineapple… heavenly!

Grilled pineapple is so simple yet so delicious that it is mind blowing!  Most fruits are just too fragile for grilling.  Pineapple is an exception and makes for quite a treat. This very simple and elegant dessert is light and refreshing. Grilling does wonderful things to fruit as it caramelizes the sugars creating a golden

Fruit… a basket full of benefits

Fresh fruits are naturally sweet and pack huge nutritional benefits as well. Fruits act as cleansers for your body, give you energy and supply a vast array of vitamins, minerals and antioxidants that promote good health. With a busy lifestyle, our eating habits have become packed with preservatives and processed foods that are not only devoid

Czech Roast Pork with Dumplings and Sauerkraut

What about an old Bohemian recipe? Here’s a delicious one: Czech Roast Pork with Dumplings and Sauerkraut. It is comfort food. It is happy food. It is delicious food and very easy to make!   Ingredients   1 tablespoons vegetable oil 1/2 tablespoon prepared mustard 1 tablespoon caraway seeds, crushed 3 cloves garlic, minced 1/2 tablespoon salt 1

Grilled halibut… perfect!

Halibut is a great fish for grilling for many reasons. It is easily available year round, easy to grill, and lends itself to almost any flavor. This mild flavored, white fish has a kind of versatility you won’t find in any other fish. The biggest trick to grilling halibut right is to make sure you oil

Lemon-Browned Butter Cod Fillet with Hazelnut Pilaf

Ingredients   2 tablespoons unsalted butter (divided) 1 tablespoon olive oil (divided) 2 ounces thin spaghetti (uncooked, broken into 2-inch pieces) 1 cup unsalted chicken stock (such as Swanson) 1/2 cup basmati rice (uncooked) 5/8 teaspoon kosher salt (divided) 1/2 teaspoon ground black pepper (freshly, divided) 1/4 cup roasted hazelnuts (chopped) 24 ounces cod fillets 2 tablespoons fresh lemon juice 4 lemon wedges (optional) Method Preheat

Guide to the world of Portuguese sausages

If you travel to Portugal, you will encounter a world of cold meats. Sausages are perhaps the most popular. “Chouriços” or “Enchidos” (‘filled’ in English) are perhaps the most popular. However, in the category of “chouriços” or “enchidos”, many sub-categories exist. Sausages come smoked and dried, and can be eaten as is, boiled, grilled, fried,

Nutritional value of steamed clams

Steamed clams are most often made using soft- shelled steamer clams. The clam  is an excellent source of protein, vitamin B-12 and iron. A serving of steamed clams is 3 oz, which is about 10 small clams. A 3 oz. serving of steamed clams provides 126 calories.   Clams are a good source of complete protein,

Broiled Cod fillet

Stuck in a food coma after your holiday feast? Re-boot your system and eat your guilt away with this healthy broiled Cod fillet. A beautiful way to display a tasty fish! Served with micro greens and roasted zucchini!   Ingredients extra virgin olive oil 2 6-oz fillets of cod 1 lemon 1 zucchini, thinly sliced

Rosemary and Honey braised figs

Rosemary and Honey Braised Figs with Cheese are like a gift from heaven on a cold Christmas Eve. Pair them with a glass of your favorite red wine and you will hear the angels sing! Serve the braised figs on a cheese platter for a more rustic look or plate them as a single serving when you

Healthy Pasta with Spicy Crab

Portion control is key when it comes to foods like pasta. You can be healthy and still eat pasta–just make sure you eat a big serving of salad on the side. Here’s a suggestion for a Healthy Pasta with Spicy crab (or any white fish).  via Food Network.   Ingredients   2 Tbsp canola oil 2

Oh la la… Fromage Saint-Paulin (cheese)

If you’re a huge cheese fan but you aren’t sure whether or not you should include it in your diet, then here are some great news:  Cheese has some awesome health benefits.  When trying to maintain your health, cheese seems like it would fit nicely on any list of ‘foods to avoid’, but look again. Cheese

Mussel Linguine

This dish evokes so many memories of the sea and the sunshine of that beautiful coastline. The flavours of southern Italy are so distinctive. So, get transported to the Italian seaside with this recipe for mussel linguine. This combination of mussels with plenty of garlic, parsley, saffron and white wine was inspired by the Venetian soup

Seafood Gumbo

Gumbo, a hearty stew made with anything from sausage or duck to rabbit or seafood, starts with a roux cooked until it turns dark and nutty, giving the stew recipe its signature earthy flavor. This crab and shrimp gumbo recipe comes from Eula Mae Doré, who was the cook at the Commissary on Avery Island,

Cajun Shrimp and Rice

How does this sound for a Friday night dinner (or any other night for that matter)? Here’s how you can make it! It is simple and delicious! Great for Holiday/Christmas dinner.   Ingredients 1 tablespoon unsalted butter 2 tablespoons extra-virgin olive oil 3 cloves garlic, minced 2 teaspoons Cajun seasoning 1 pound large shrimp, peeled

Rustic Apple Tart

As the Christmas / Holiday season is approaching, we all love (and need!) to indulge in the sweet, special things that taste better around this time. Be it for the spirit of the season, be it for the gatherings with friends, co-workers and family, or even for a combination of all those things, December has

Meet the most traditional Christmas cake in Portugal

Bolo-rei! This word alone (meaning King Cake) is enough to put a Portuguese person in the Christmas mood. In fact, it isn’t Christmas for the Portuguese family if there is no bolo-rei at the table, from the beginning of December – that’s right, early December families get into the Christmas spirit.   The Portuguese Gastronomy

Traditional and rare jams

Have you ever tasted the traditional and rare jams by Quinta de Jugais? If you have, we are sure you will never look at jams again the same way. However, if you haven’t, you should not wait any longer.  These products come from Quinta de Jugais (the Jugais Farm) in the heart of Serra da

Fruits and Vegetables… yes, please!

Growing up, most of us had these two words in the “I hate…” list. It still is the case with most children today, if you don’t make fruit and vegetable servings interesting. What most of us only discovered later on in life was that fruit and vegetables are, not only extremely healthy, they also are

Healthy smoothies, happy body

Do you ever wonder why there is a growing number of people consuming healthy smoothies these days? Are you one of them? If you are, great for you, as your body is very happy with your healthy choices. If you haven’t started this great habit, wait no longer. The truth is, most smoothies are connected

Baked Cod with Chorizo & White Beans

This recipe follows the Spanish and Portuguese tradition of pairing mild white fish with full-flavored cured sausage—just a bit gives the whole dish a rich, smoky flavor. Make it a meal: Enjoy with steamed green beans and roasted potatoes tossed with thyme and coarse salt.   Ingredients 1 teaspoon extra-virgin olive oil 1 shallot, finely

Marinated Tuna Steak

Tuna are a favorite for chefs as they can experiment with them –  you can also have fun with tuna at home and make exciting dishes. Here’s how to marine tuna steak and others ways to prepare!   Orange Juice and Garlic Marinade Use a large bowl to mix ¼ cup of orange juice, ¼

Antipasto ideas

When entertaining, many people opt for an antipasto approach as it is meant to stimulate the appetite before digging into the main meal. When it’s done right, an antipasto will bring a relaxed spirit and friendly, casual conversation to your meal. In reality, it is really that. Antipasto, which literally means “before the meal,” is one of

Dried fruit: the do’s and don’ts

There is a lot of research done about the health benefits of dried fruits, about what is too much or too little. The truth is, just like most foods, we should eat with moderation, control our portions and be aware of nutritional values.   As we enter the holiday season, dried fruits are a common

Chicken breast with prunes & capers

It is widely known the benefits of eating chicken, especially chicken breast – that is grilled or oven roasted. Often times, however, we feel like we are always making the same recipes and that there is so much of that one dish one can take. Well… Stop! We can actually be very creative when it

Pear in wine with baked figs

When one mentions desserts, the tendency is to automatically think about cake and chocolate delicacies. Well, rightly so. They are truly decadent and put a smile on anyone’s face. However, as we are always trying to live a healthy lifestyle, we can replace the very sweet, sugary desserts (which we should have once in a

Sea bass: a variety of recipes

Sea Bass is one of the most popular fish. The sea bass is a lean saltwater fish that is meaty and suitable for most types of cooking. Sea Bass is great on the grill. Of course, the basic rules of grilling fish still apply. Start with a good, well oiled and cleaned grill. Once fish

Awesome Broccoli Casserole

Along with cabbage, Brussels sprouts, cauliflower and kale, broccoli is known for its high concentration of sulforaphane, a sulfur-containing compound with disease-fighting capabilities. A nutritional powerhouse, broccoli is rich in vitamins, minerals, dietary fiber and phytonutrients. Broccoli is most nutritious eaten raw. If you cook it, the cooking method will determine how much of the

Caldo verde… Portuguese soup

Caldo verde, a potato and kale soup from northern Portugal, is one of those dishes that seem custom-made for lazy rainy days, when you want something hearty and comforting but don’t feel like putting in a ton of effort. It’s made with a few and simple ingredients, it takes all of maybe 10 minutes of

Moroccan Grilled salmon… hmmm!

Tangy plain yogurt mixed with the classic ingredients for chermoula—a Moroccan spice mix—serves as both the marinade and the sauce in this salmon dish. If you like your food on the spicy side, add a pinch of cayenne to the mixture.  Try it!   Ingredients   2 tablespoons low-fat or nonfat plain yogurt 2 tablespoons

Best and creamiest homemade rice pudding

This blog is for both the rice pudding lover and those who have reservations about this sweet delicacy! This is by far the best, creamiest rice pudding ever made. And it is so easy to make. Just follow the recipe (courtesy of Jessica) and we guarantee you will be really happy with the result. Make

Red Curry Clams

This simple recipe of clams cooked in a spicy Thai red curry sauce takes advantage of prepared Thai curry paste. We call for red curry paste but use whatever type you prefer. This recipe also works with about 4 pounds of mussels. Serve with crusty bread to soak up any leftover sauce.   Ingredients 5

Pear-Thyme Brined Turkey

Thanksgiving weekend! Celebrate the season’s bounty with crowd favourites taken up a notch. A simple white table runner and fresh flowers set the scene beautifully and this tasty menu will guarantee every single guest experiences a post-dinner food coma.     Let’s start with the Main Course: Pear-Thyme Brined Turkey   Ingredients 8 c. pear

Mussels Bulhão Pato style

Portuguese style Mussels are locally known as Mexilhões à Bulhão Pato. This is a simple, quick and easy to do dish, with simple and healthy ingredients. You can truly enjoy the freshness of the mussels by just adding natural flavours as wine, garlic and olive oil and few herbs on top of it. Try it

Snapper: benefits & delicious ideas

Low-calorie, high-protein foods can help you lose extra weight, lowering your risk for heart disease, Type 2 diabetes and osteoarthritis. A 3-ounce serving of red snapper has only 109 calories, and provides 22 grams of protein, or 44 percent of the daily value, based on a 2,000-calorie diet. Protein is a satisfying nutrient that digests

Orange-Sesame Salmon with Quinoa & Broccoli

These tasty fruits are high in nutrition while remaining low in calories and fat. Eat them raw or squeeze them to make orange juice. Available year-round, different varieties of oranges have light or dark peels and an interior that can range from pale yellow-orange to the deep red of blood oranges. One way to enjoy

Portuguese Feijoada à Transmontana

Today we decided to feature another Portuguese classic: Feijoada à Transmontana. This “bean stew” is the most traditional and popular style of Portuguese “feijoada” and was the basis for all other feijoadas, including those in Brazil. It originated in the Northern of Trás-os-montes, in Portugal, and has been an integral dish of Portuguese gastronomy since.

Presunto and Fig Salad

“Presunto” and Figs are probably one of the most recognizable eats in a Mediterranean diet, yet you rarely see them on the same dish. That is, until you get to Portugal.  Fresh figs wrapped in presunto create a magical and flavourful combination that will always leave you wanting for more.  Or, if you prefer, a

Healthy Avocado & Egg Toast

Don’t have a lot of time for breakfast? Make an avocado and egg toast. It is quick and easy and makes for a delicious and healthy breakfast. One of the favourite combinations for breakfast in general is avocado and eggs and they both happen to be great, healthy breakfasty foods.   Here is the recipe:

Everyday bread!

Bread goes back a long time in history, and is a staple of many diets throughout the world, from big cities to developing nations. Bread comes in all shapes, flavors and forms, and is typically made from accessible and affordable ingredients. These ingredients are important because they help fill nutritional gaps in the diet as

Delicious corn on a cob spread

Are you a fan of corn? What about corn on a cob? As summer enters its final leg, corn on a cob becomes part of our daily meals. We can simple boil it or throw it on the grill at home or over coals at the campsite. Whatever the situation, corn is always delicious and

Old-Fashioned Cabbage Rolls Recipe

Ingredients •    1 medium head cabbage (3 pounds) •    1/2 pound uncooked ground beef •    1/2 pound uncooked ground pork •    1 can (15 ounces) tomato sauce, divided •    1 small onion, chopped •    1/2 cup uncooked long grain rice •    1 tablespoon dried parsley flakes •    1/2 teaspoon salt •    1/2 teaspoon snipped fresh

An apple a day…

You know what they say about apples… one a day, keeps the doctor away. Sure, the health benefits are amazing and numberless, and the best thing about them is that they’re so versatile. You can use apples in everything from savoury recipes like burgers (that’s right!) to a trendy apple-cinnamon pie and just about everything in between. And

Yummy and healthy tangerines

Tangerines — a type of mandarin orange with reddish orange skin — make regular appearances in several cuisines. They’re relatively low in calories — an entire cup provides just 103 calories — so they fit into a calorie-controlled diet. They also offer considerable amounts of a few essential nutrients, including fiber and vitamins, which benefit

The benefits of eating fish

Fish has a reputation for being low calorie, high protein “brain food,” thanks to the omega-3s found in fish oil. The human body can’t naturally produce omega-3s, but yet they’re needed for a healthy body, inside and out. Although the link between omega-3s and heart health has long been known, several new studies present even

Spaghetti with fresh tomato and basil sauce

This is a great way to introduce your children to pasta as it contains loads of fun to eat and a brilliant base for adding all kinds of other fresh ingredients. As you perfect this recipe, you can add vegetables to make it healthier. Spaghetti with fresh tomato and basil sauce Ingredients 1 bunch of

Peach smoothies: perfect recipe for summer!

Who doesn’t love biting into a fresh, juicy peach in summertime? If you are one of those people who simply love this stone fruit, you will love the smoothies you can create with peaches. Behind their adorably fuzzy exterior, peaches are super-versatile: You can toss them into a salad, bake them into a pie, or

What types of fish are healthier for me?

Fish is a really nutritious food, being rich in protein, vitamins and minerals which are essential to maintain good health. There are three types of fish: oily fish, white fish and shellfish. Among the oily fish we find salmon, mackerel, fresh tuna, trout and sardines.  Cod, whiting, haddock and sole are among the white fish

Smoothies and their benefits

Why do so many people consume healthy smoothies on a regular basis? There are many reasons. Not only are they loaded with all sorts of healthy benefits, they are versatile and delicious. When analyze smoothies for what they are, we quickly realize that they are the easiest way to get our daily allowance of vegetables

Perfect Summer Fruit Salad

The perfect fruit salad for a backyard bbq or any occasion. There are never leftovers! This is one of our favorite fruit salad recipes, as we think the sauce really makes it. This salad is tastier the longer you can let it soak in its juices – 3 to 4 hours in the refrigerator before

Prosciutto Pasta

There are many Prosciutto pasta recipes, but we decided to present you with this one. When in Rome, pasta is always cooked until it is al dente. The highest quality ingredients, like Prosciutto, are also often incorporated to pack that high flavor punch. Once this classic plate comes together, every bite will scream with flavor. And,

Salmon: always a healthy choice

It’s not the first time we feature salmon and the reason is very simple:  it makes it the best choice to fight inflammation, improves brain function, protects your heart, and reaps all the other awesome benefits that come from balancing your omega-3:omega-6 ratio. Salmon is also high in vitamins and minerals which are critical for

Zucchini Galore

Get your summer zucchini fix in dishes that are good for you, too! Try light and healthy zucchini recipes for salads, pasta, stovetop suppers, grilled, desserts, stuffed and more. The creations are endless and delicious. Here is one of them: Grilled Veggies with Mustard Vinaigrette. Make this healthy and inviting side dish whenever friends come

Grilled Tuna with Olive Relish

Mercury contamination is a risk when eating fish, but the nutritional benefits of a tuna steak can outweigh those risks, specially if consume it moderately. Despite a moderate risk of mercury contamination, a tuna steak is a low-fat, nutrient-dense addition to your diet that you should consume at least once every two weeks.   Try

Cod: One of the healthiest fish

Cod is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking. Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients and has also been shown to be useful in a

The Faithful Friend – Cod

To the majority of Portuguese people, Cod fish is known as a faithful friend. It is the most important food staple and it has become specially popular among the upper class. If you know anything about Portuguese cuisine you will know that bacalhau (salted cod) is an obsession. We believe there are thousands of ways

Eat your vegetables!

How many times have we heard, as children, our parents, specially our mothers, tells us to eat our vegetables? Why did we think they were tasteless and such a boring food? Truth is: they probably were. However, that is no longer the case. Practically everyone knows that vegetables are healthy for them. From boosting immunity to

“Dobrada com feijão” – a Portuguese classic

If you like the traditional, Portuguese classic cuisine, you have most likely come across the famous “Dobrada com feijão”. A true Portuguese classic, this dish has many people roll their eyes when they find out what “dobrada” is, but when they taste it, they are always left wanting more. “Dobrada” is literally the animal’s stomach

Chicken, blueberry & pasta salad!

You heard us well! Blueberries are an awesome ingredient to mix with chicken and pasta to make a very delicious, exotic salad! We have the ingredients for you. Here is the recipe for you to enjoy as an amazing summer meal (both for lunch and dinner).   Ingredients   1 pound boneless, skinless chicken breast,

Kebabs… summer delight!

Whether you decide to purchase our homemade kebabs or whether you choose to make your own, we’ve got you covered.  Essentially, kebabs are considered by so many cultures a summer delight and they are a great food to put at the table to entertain family and friends on nice summer evenings.   An important thing

Fresh and dried fruit pairings

We all know the benefits of consuming fresh and dried fruits (check other blog posts for individual fruit information).  What we often forget is that we can make these fruits an interesting, fun meal to share.  In this blog, we are going to give you some suggestions of these fruit parings with cheese and wine.

How often should we eat green beans?

The answer is simple: as often as we can. Green beans’ nutrient content includes fibers, vitamins, minerals and very less carbohydrates. They also contain protein, calcium, dietary fiber, iron and several other essential nutrients. Green beans have impressive amount of antioxidants and even provide cardiovascular benefits. Green beans are a rich source of Omega-3 fats

Easy Baked Fish Fillets

Looking for a simple fish dinner? With little prep involved, this is a great last-minute, easy dinner for the family. You can use any firm white fish: cod, haddock, or grouper work well. The breading is not too overwhelming, but adds a delicious crunch. Serve it with leafy greens or thinly sliced oven baked potatoes.

BUONDI: experience coffee!

Over the past 25 years, BUONDI has grown to become one of the most sought after coffee brands across southern Europe, synonymous with style and quality. Finally, Canadians can savour too the deep richness that is BUONDI; master roasted and blended in Portugal and imported by Tavora for you. Made from the world’s highest quality

Sumol: refreshing for the summer

To most Portuguese people, the word Sumol means a one of a kind beverage, made from orange juice, with no artificial colors or preservatives, lightly carbonated and with real fruit pulp! Delicious any day of the year, Sumol is particularly famous in the summer days.   Throughout its half a century existence, Sumol has presented

Oven Baked Pork Chops

These Oven Baked Pork Chops are slathered in a tasty country-style rub using easy ingredients, then baked until golden and sticky. Add some baked potatoes and vegetables, and you’ve got a fabulous one tray meal. So fast and easy to prepare, you can make this tonight with any pork chops. Marinating is optional.   Ingredients (RecipeTin)   Rub

Watermelon! Not just for picnics!

Watermelons have become synonymous with summer and picnics, and for good reason. Their refreshing quality and sweet taste help to combat the heat and also provide a guilt-free, low maintenance dessert for kids and adults alike to enjoy.   However, given their health benefits, we should consider eating watermelons any time of the year, not

Corn and its health benefits

Sweet corn is one of summer’s simplest, purest pleasures. A fresh-picked ear, grilled to caramelized perfection and lightly buttered, offers incredible, complex sweetness, an intoxicating texture and plenty of nutrition benefits to boot. But many people have convinced themselves that sweet corn is bad. But it’s simply not true.   Corn not only provides the

Healthy apples

We all know the old Welsh proverb “An apple a day keeps the doctor away”.  Why is it that sometimes we forget this simple rule? All we really need for a snack is an apple. In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples – Red

The world of peppers

Peppers have many positive aspects. They’re low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber, according to the medical experts. Peppers come in all sizes and colors. Some pack heat. Others are sweet. You can get them fresh, frozen, dried,

Portuguese presunto… simply delicious!

Presunto is dry-cured ham from Portugal, similar to Spanish jamón or Italian prosciutto crudo. The main idea behind the fabriction of presunto came from the preservation of food with salt, as done in the old days.  The belief that the salt would not allow for bacteria to ruin the food was serious enough that most

Extra Virgin Olive Oil Oregano

Herb-infused olive oil is fantastic for making a special salad dressing, drizzling over a dish of pasta, or simply as an appetizer with chunks of great artisan bread. Olive oil is the liquid gold of Mediterranean cuisine. It is, indeed, a perfect product, both delicious and healthy, and here in Portugal it’s the main pillar

Broiled trout with rosemary and lemon

Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain. The first thing many people notice about trout is that it contains 5 grams

Compal is truly natural

Compal is fruitololgy: art, science and ideology. It’s the exclusive know-how of Compal about fruit. It’s the exercise of studying, cultivating and caring for fruit to harvest, choose and make a nectar, a juice or a pulp. It’s knowing how to use the power of fruit to refresh, protect or just to enjoy. The flavour,

Golden Baked Pork Cutlets

These quick breaded pork cutlets made with just a few ingredients are so delicious everyone will be wishing they helped make them. Cutting the super-low-fat pork tenderloin into long fillets makes it quick-cooking. Serve with a medley of steamed vegetables and a side of mashed potatoes for a taste of nostalgia. Golden Baked Pork Cutlets

The world of asparagus

They’re considered to be one of the delicacies of the vegetable world, with a price tag to match, and have a distinct, intense savoury flavour. Asparagus is low in calories and boasts tons of nutritional ingredients like folic acid, an essential vitamin for pregnant and nursing women. A source of fibre, vitamins A and C

Easter Foods: Lamb

This weekend, families across the country and around the world will celebrate Easter with leg of lamb dinners, egg hunts and lots of chocolate bunnies. But how did lamb, eggs and chocolate become iconic aspects of the Easter tradition, much like turkey and cranberry sauce on Thanksgiving? The tradition of eating lamb on Easter has

Pudding “sweet mouth” (Boca Doce)

The earliest puddings were boiled in a bag or cloth. Later they were placed in a buttered bowl, covered with a cloth, and steamed. The baked or chilled puddings evolved even later. Puddings are classed as those served with meat, such as Yorkshire pudding (batter baked under the meat or in the drippings), or which

Living the sweet life…

Choosing a flour for your favorite recipe can be confusing. Different types of baking flour, such as cake flour, pastry flour, bread flour and self-rising flour, each have distinct qualities that can vary performance in the kitchen. Branca de Neve flour sets the standard for flours in Portugal, specially when it comes to baking.  This

Turkey dinner

We don’t need Thanksgiving to have a great turkey dinner. This method produces all the good looks and moist flavor you dream of in a Thanksgiving turkey. Garnish your serving platter with fresh herb sprigs and citrus wedges.  Here’s the recipe for you to enjoy. Ingredients   1 10-12-pound turkey ¼ cup fresh herbs, plus

Coffee… please!!!

Coffee is actually very healthy. It is loaded with antioxidants and beneficial nutrients that can improve your health. The studies show that coffee drinkers have a much lower risk of several serious diseases. In order to make the perfect cup of coffee and to be able to taste coffee more knowledgeably, you must understand the

Why should we eat salmon?

One of the main reasons fish consumption is increasing in Canada is the desire to eat more healthily. Of all the different types of fish, salmon has received the most praise for being a nutritional marvel. The health benefits of salmon include proper cardiovascular health, correct muscle and tissue development, boosted eye health, and efficient

Why is it good to eat chicken?

The health benefits of chicken include its good supply of protein content, the supply of essential vitamins and minerals, benefits in losing weight, cholesterol control, blood pressure control, and a reduced risk of cancer. Plus, with so many ways to prepare this plucky protein, you’re family won’t tire of chicken as a frequent weekly menu

Overnight Oats

If you’ve never heard of overnight oats before, here is a brief explanation. Overnight oats are a no-cook method of making oatmeal. Instead of cooking your oats with liquid on the stove or in the microwave, you mix rolled oats with the liquid and other mix-ins, and let it rest in the fridge overnight. In the morning,

To eat or not to eat bread!

Bread is a staple part of a healthy eating pattern as it is low in fat and one of the best sources of fibre. It is made up of energy-providing carbohydrates, protein, vitamins and minerals. Bread is an important component of healthy eating. Of course we refer only to good quality, organic, wholegrain, preservative-free bread which provides

Berry & Almond Breakfast Smoothie To Lose Weight

You can be healthy and maintain a great diet by using fruit. Getting creative with fruit is not a hard job and the health benefits are enormous.  Take advantage of Tavora’s low prices for strawberries and blueberries and stock up so you can make this deliciously smooth yogurt smoothie. The fruit adds natural sweetness, and

How to prepare and eat Santa Claus melon

It’s not Christmas and it does not need to be in order to eat Santa Claus melons. Santa Claus melons, also known as Piel de Sapo (skin of a toad), originated in Spain (hence their original name) and it resembles a small football-shaped watermelon. Its flesh is pale green to white in color and has

The health benefits of figs

Figs have a unique, sweet taste, soft and chewy texture and are littered with slightly crunchy, edible seeds. Fresh figs are delicate and perishable, so are often dried to preserve. This produces a sweet and nutritious dried fruit that can be enjoyed all year round. There are multiple different varieties of fig, all of which vary

How would you classify salads?

Making one simple change to your diet – adding a salad almost every day – can pay off with plenty of health benefits. Eating salad almost every day may be one of the most healthy eating habits you can adopt — and one of the simplest, experts say. Eating salads is a super-convenient way to

Nutrients in Grouper… and how to best taste them

Grouper comes in numerous varieties, colors and sizes. Like most fish, grouper contains large amounts of protein, minimal amounts of saturated fat and no sugar. Unlike fatty cold-water fish, grouper does not supply large amounts of healthy omega-3 fatty acids. Most fish, including grouper, are naturally low in calories. A 3-ounce raw serving of grouper

9 reasons why you should eat honeydew melon

A good addition to your healthy meal plan, honeydew melon is a member of the melon family. It is usually round in shape with a pale green flesh. Cultivated in semiarid regions, its juicy and sweet flesh is commonly incorporated in salads. Aside from its smooth and lightly colored peel and delicious flesh, this fruit is

Lower blood pressure by consuming yogurt!

According to medical research, yogurt may have a beneficial effect on women’s blood pressure, especially when part of a healthy diet. Researches have found that women who consume five or more servings of yogurt a week have a lower risk of developing high blood pressure than similar women who hardly ever ate yogurt. However, the

Are collard greens good for you?

Collard greens offer a range of health benefits. Not only do collard greens supply good doses of protein, fiber, calcium and iron, but the green vegetables also provide more impressive amounts of other key vitamins and minerals. Picture this: one cup of boiled collard greens contains 63 calories, 5 grams of protein, 1 gram of

Receive a Free Hat

Whenever you buy a case of codfish, you’ll receive a Távora Foods hat! This offer will run until December 31st, 2016. Visit us today at one of our locations.

Take a virtual tour of our Mississauga location

Take the virtual tour of Tavora Foods in Mississauga by clicking the link below. It enables you to have a 360 degree virtual tour of your store. As the years go we will continue to work towards offering a consistent pace of improvements to our supermarkets and maintain our tradition of selling quality for less.  

Now featuring a variety of imported quality traditional Portuguese desserts

Tavora Foods in Mississauga and Vilamor Café are now featuring a variety of imported quality traditional Portuguese desserts.  Imported directly from Doceleia in Portugal, these desserts are the authentic taste of the Portuguese culture.  Visit Tavora Foods for the delicious mousse cakes.  Vilamor Café is now showcasing such favorites as Queijadas, Toucinho Do Ceu, Fidalgo, Pao

Pleno: well-being in liquid form

Pleno, which means full,  is a brand of wellness drinks, innovative containing credible nutritional proposals for the use of naturally healthy ingredients. Its mission is to provide benefits that address the specific needs of balance and well-being, so that life can be an experience of Pleno, both physically and mentally. Pleno created a new category

Extra virgin organic olive oil: Prova da Natureza

Literally, it means “Nature’s proof”.  That’s the new olive oil Tavora is now introducing to you. “Prova da Natureza” is a Portuguese brand which inclues gourmet, regional and organic products. Maintaining in mind the importance of healthy, organic products, Prova da Natureza has launched its extra virgin organic olive oil in order to help every

Peaches: how much do you like them?

Peaches are a characteristically fuzzy fruit native to northwest China. They are a member of the stone fruit family, meaning that they have one large middle seed, along with cherries, apricots, plums and nectarines. According to a study from Texas A&M, peaches have been shown to ward off obesity-related diseases such as diabetes, metabolic syndrome

Natural cures from a simple banana

Well, the saying that bananas are for monkeys could not be farther from reality than it is. In fact, eating a banana a day has so many benefits that if we stopped to think about them we would never, ever, forget to include one on our lunch bag. Bananas help fight depression, help sustain the

Enjoy rice with “good success”

Many historians place the origin of rice in Asia, others actually place it in East Africa. Regardless of its origin, rice has been throughout history one of humanity’s most important foods. There are several types of rice and as we progress, so did the recipes that involve rice. Nowadays, rice has become a healthy choice

Pineapple Chicken Skillet with Broccoli

Remember the times when you wish you could impress the one you love with a special dish? The time you wish you could create a memory with a “plat du chef”? Well, we are here to help you. In merely 30 minutes, you can create an unforgettable meal.  Get some boneless chicken breast and a

Chicken: broil or bake?

Chicken is a type of poultry that is high in protein and, when eaten without the skin, quite lean. Skinless white meat chicken breast is the lowest in fat and calories. Chicken is rich in many vitamins and minerals essential for human health and is a good food choice for dieters as well as bodybuilders

Summer ham sandwiches

Well, it’s a known fact! We don’t like to cook very elaborate meals in the summer. For one, it is too hot, but it is also a season we love to be outside and explore the outdoors. Thus, the most practical way of exploring the outdoors while enjoying a healthy meal is to prepare, pack

Weekly specials

Our specials for this week!

Natural Water from Monchique

The Natural Water of Monchique springs from the earth depths, on a hillside in the tectonic valley which divides the “Serra” (mountain) of Monchique, in the south of Portugal. So, what are the benefits of this water to our health? – recover organic vitality and a sense of well-being; – re-balance the acidification caused by

Weekly specials!

Here they are again. This week at Tavora Foods!

Lemon cupcakes

What is summer without some sweet delicious recipes. Try having some exquisite lemon cupcakes by the pool. Here is a little help from Tavora Foods. Lemon cupcakes recipe (Makes 30) Ingredients 3 cups self-rising flour 1/2 teaspoon salt 1 cup unsalted butter, at room temperature 2 cups white sugar 1 teaspoon vanilla extract 2 tablespoons

Santa Claus melon

The Santa Claus melon, sometimes known as Christmas melon, is a variety of melon that grows to about a foot in length and is oval in shape. The Santa Claus melon can be used in a variety of fresh preparations and in most recipes where melon is called for. Its sweet flesh lends itself to

Summer recipes: grilled pork chops

Summer is definitely the time for grilled recipes. Here is we hope you enjoy. Grilled Pork Chops Ingredients:(Serves 2) 2 cloves garlic, minced 2 tablespoons brown sugar 3 tablespoons honey 3 tablespoons soy sauce 3 tablespoons Worcestershire sauce 2 teaspoons ketchup 1/2 teaspoon ground ginger 1/2 teaspoon onion powder 1/4 teaspoon ground cinnamon 1/8 teaspoon

Specials of the week

Here are this week’s specials!

Greek yogurt w/ pumpkin organic jam

Our line of organic jams is a reference in healthy products and an inspiration for really good recipes. Here is one such, simple recipe made with Delícias da Serra Estrela Pumpkin Jam. Greek Yogurt with Pumpkin Organic Jam Ingredients: 2 natural Greek yogurts; 4 tablespoons of organic pumpkin jam; cinnamon (to taste); cookie crumbs (optional);

Best organic jams

Start the day right! Enjoy a breakfast with the flavors of our best fruits turned into 100% organic jams. What do you know about these wholesome and delicious jams? Although the earliest known example of a recipe for preserved fruits dates from the first century B.C.E., it is probable that preserves had been around for

Cheese Limiano

Have you ever had the pleasure of tasting the Limiano cheese? Don’t miss the opportunity to do so. It is now considered one of the best traditional cheeses in Portugal. It all started in 1959, in the northern province of Minho. Américo Tavares da Silva decided to create a cheese that would be made from

Discover the power of Persil

Persil laundry detergent is the best selling laundry soap in Europe. It is time you now discover its power here in Canada. Persil Universal with its unique extra-shine formula ensures full cleaning and will bring back the sparkle to your clothes. Only what is completely clean can shine! Persil Universal offers you the clean formula.

Cherry passion

Cherries are among the healthiest fruits we can consume. Some of the benefits are: – Cherries battle belly fat. – Cherries cut your chance of getting gout. – Cherries combat post-workout soreness. – Cherries provide natural osteoarthritis relief. – Cherries reduce stroke risk. – Cherries help you get some sleep. So delight yourself with cherries.

Rice varieties

Overall worldwide there are more than 40,000 varieties of rice and there are four major categories of rice worldwide: Indica, japonica, aromatic and glutinous. When studying varieties, they are organized by categories, such as African, Australian, Indian, Italian, Cambodian, Portuguese, and Spanish, among so many others. In this post we feature one rice from the

Benefits of Tuna

In an age where everyone is opting for healthier choices when it comes to eating, it is very important to be informed about the benefits different foods may bring you. One such food is tuna. It is loaded with vitamins and nutrients, low in saturated fat and is an excellent source of protein. Here are

Spring cleaning underway

Spring is here, and it’s as good of a time as any to get started with the annual deep cleaning. Things like lent traps, ceiling fans, and other places in the home that get forgotten about. Break it up so it doesn’t get overwhelmed – tackle just a few things a week. Here’s a list

Fragrance freshness at home

Every house, whether private, like yours, or commercial like offices, shops, hotels, hospitals, clubs, needs to be kept clean and tidy, so that it looks inviting to all. This is where housekeeping comes in. The basic concept of housekeeping has started from keeping a domestic house clean and has gradually come to maintaining high standards

Organic sea salt

BÆSURIS Sea Salt – hand harvested sea salt products that meet the uncompromising standards of Nature & Progrès certification. Values transmitted by this sea salt product line: It comes from Castro Marim salt marshes where it is produced by the action of the Atlantic ocean, sun and wind only. It is hand-harvested, using the salt

Everybody loves Milaneza pastas!

Everybody loves Milaneza pastas. Milaneza is the #1 pasta in Portugal. The reasons for this success are simple: a rigorous selection of the best hard wheat and a modern production technology, creating an extremely tasteful pasta that everybody enjoys. You can find a wide variety of the Milaneza product in our stores. For more information