Brussels Sprout Hash with Sausages

October 14th, 2019

Serves 4

This is one of those dishes that's fabulous any time of the day, whether for breakfast, lunch or dinner, everyone will enjoy. Its take less than 30 minutes from start to finish, it's full of flavor, full of textures, looks amazing and gives you healthy protein, carbohydrates and fats all in one dish.

Some suggestions on good quality sausages:

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Spicy Asian Chicken


October 7th, 2019

Let's spice up dinner tonight - who doesn't little a spice in their lives every now and again. This dish is so easy to make, literally minutes from start to finish. It looks like a delicious creation you would find in an authentic Asian restaurant, tastes amazing and is healthy for you, as you have "cooked it" and "you know what's" in it.

Fresh healthy ingredients will little processed products, quick and easy to make, my kind of food. Enjoy.

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Fish Tacos

Chef Mark Allison's Column

September 30th, 2019

Who doesn't like taco night! Taco Tuesday is everyone's favorite night of the week here at the Allison/Davies home. A night filled with family, tacos, and all of the best toppings you can eat. It all adds up to the prefect eating experience. The boys love to choose a different kind of fish or meat and experiment with different spices, herbs and toppings to get the perfect matching flavors. You can do so much with tacos. They're a simple street food, but there's room for creativity. You can add any ingredients you want to create your own dream taco!

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Roasted Tomato Open Faced Sandwich

 September 23rd, 2019


If you didn't know this already, tomatoes are part of the nightshade family, which also includes potatoes, peppers and eggplants. The U.S. Supreme Court declared them a vegetable in 1893, tomatoes are actually a fruit since they grow on a vine, form a flower and contain seeds. They're in season from May through October, with some variation depending on where you live in the US.

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Pan Fried Halibut with Lemon Parsley Asparagus

Chef Mark Allison's Column

Septemeber 16th, 2019

James my youngest son loves fish, in fact any kind of fish he'll eat. His favorite being wild Alaskan salmon. Before James was born we actually lived in Alaska for 10 months on a Fulbright teachers exchange program back in 1998. I swapped my job at Neath Port Talbot College, our house in Swansea, even our little white car, to experience teaching in another country. California was the destination we were hoping for, but unfortunately no culinary instructors from that part of the world applied to go to the UK that year. So Alaska it was,

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Late Summer Early Fall Fruit Salad


Septemeber 9th, 2019

As we move from summer into fall (my favorite season of the year). Summer fruits are just starting to pass their best. Peaches from the Carolinas can be somewhat "firmer" and more "sour" in taste then those bought earlier in the season. But with this easy to follow recipe you can still enjoy the wonderful taste of this delicious fruit well into the autumn.
Peaches are rich in many vitamins, minerals, and beneficial plant compounds.

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Sweet Potato, Red Pear & Brussels Sprout Salad

Chef Mark Allison's Column

September 2nd, 2019

Made this stunning little tasty salad dish in the wellness kitchen at work the other day while cleaning out the fridge. All the leftovers just matched perfectly together. After I made it I took the finished dish to the 3rd floor to our admin staff. Believe me it was gone in less than five minutes. The feedback - "it tasted amazing chef". Give it a try, as always it's easy and nutritious!

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Figs anyone?

 August 26th, 2019

Our fig trees are exploding this year. More fruit than all of us including Coco, who is climbing the tree to get them, can eat!

Dr. M

Figs anyone?

Ripe, luscious, soft and yielding, it's the fall and fig time!!! This temping small fruit full of tiny seeds that give a unique taste, smell and texture make it one of the most sought after fruits this time of year.

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Coconut Shrimp Curry


August 19th, 2019

The first time I had coconut milk, was from wining a whole coconut at "The Hoppings", Europe's largest travelling fun fair, which is held on the Town Moor during the last week of June each year in Newcastle. This has got to be back in the seventies as a young excited child having the time of his life, riding the merry go round, driving the dodgem cars, sliding down the tall helter skelter.

I'd normally go home carrying a coconut and a gold fish in a bag of water. Unfortunately the gold fish never lived longer than a week, before being flushed down the toilet on its way back to the sea (poor thing).

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Roasted Carrot, Celery, Black Beans, Tomato & Quinoa Salad

 Aug 12th, 2019

I love working with simple whole foods that blend really well together. Take simple ingredients like carrots and celery, sometimes underrated for the super stars that they are. Carrots are the second most popular vegetable in America after the potato. Apart from adding celery to soups and salads, we don't really incorporate celery much into our everyday array of staples. Yet both carrots and celery are crunchy, tasty, and highly nutritious in their own way.

Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.

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Chicken with Creamy Mushroom Sauce

August 5th, 2019

Keeping food simple, healthy and delicious has been my manta for the pasted 20 years now, ever still Matthew my middle son became a type 1 diabetic. Even more so when my late wife Alison was diagnosed with stage four cancer back in 2008. My philosophy about food has been to use fresh ingredients and make it yourself. Then at least you have a good idea about what you are putting into your body to maximize your health. I'm not into today's supper foods, fad diets and latest celeb eating routines. Using one ingredient foods such as fruits, vegetables, pulses, nuts, seeds, unprocessed grains and lean proteins give you the best nutrition for your body. So follow along and make this easy creamy chicken dish tonight for your family and friends and see how "real food" can be amazingly tasty and simple to make.

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  Energy Power Bar

July 29th, 2019


One thing I have never done, is snack between meals. I really think, when you are following a whole foods life style, you are giving your body and mind the right combination of nutrients, so you never feel hungry. But I do have 3 boys who love sports, so I need to have something in the fridge that will boost their energy levels when needed.

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So Easy North Carolina Sweet Potato Soup


JULY 22, 2019

This creamy slightly spicy low-fat soup gets its creamy texture from pureed sweet potatoes and goes perfectly paired with a light salad for lunch. It takes around 20 minutes from start to finish so it can be made the night before or even in the morning to take to work.

I live in Charlotte North Carolina and believe it or not since 1971 we have proudly claimed the number one spot for sweet potato production across America.

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Instant Lunch Time Noodle Soup

July 15th, 2019

Lunch can be difficult sometimes, since finding somewhere to eat that's close to work, reasonable priced and of course good quality food has its challenges. I like to take lunch to work every day- unless I know in advance that I have a business lunch meeting that day. So, just like being a boy scout you have to be prepared. One thing that's easy to prepare and take to work is soup. You can literally make any kind of soup you like because you can have them either hot or cold depending on the time of year and the combinations are endless.

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  Shrimp Fried Rice

July 8th, 2019

My boys love shrimp and they love rice. So combining them is one of my go-to, less-than 30-minute meals that my family can't get enough of. If you have any left over rice, the time cuts down to 15 minutes or less.

My favorite cuisine has to be Asian because I just love the fresh, spicy ingredients used to make healthy dishes. I'm classically trained in French cuisine, but gone are the days where I use lots of red meat, butter, cream, and triple fat cheese. Now I prefer to use French cooking techniques and healthy ingredients.

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  Cauliflower & Almond Butter Curry


July 1, 2019

Coming from England, we do like a good curry. Fish and chips used to be the number one selling dish in the UK. In the 1990's, it was overtaken by Chicken Tikka Masala, which was reportedly being ordered at restaurants and takeouts by 11 million Brits each week or about 22 percent of the population.
Yes, we all like to eat our comfort foods, just like a good curry. When served with rice pilaf and plain naan bread, chicken tikka contains well over 1,300 calories a portion.

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Chickpea Burgers with Avocado Cream

June 24th, 2019


Chef Mark Allison's Column

Chickpeas or garbanzos beans have a delicious nutlike taste and a texture that is buttery and yet starchy and creamy. They are the main ingredient in many Middle Eastern and Indian dishes such as hummus, falafels and curries. The normal color of the chickpea is beige, but if you look around Middle Eastern stores you can find other varieties such as black, green, red, and even brown.

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Chef Mark Oriental Lentil Broth

June 17th, 2019

Chef Mark Allison's Column

This soup is so simple yet tastes delicious so give it a try tonight - I'm sure the family with love it! Here's some information to share with the family over dinner tonight: Did you know that a cup of lentils contains about 18g of protein and a whopping 16g of fiber. That 1 cup also provides 37 percent of the Daily Value of iron and 49 percent of the Daily Value of manganese. Manganese is an important trace mineral that's essential for growth, reproduction, brain function and the proper metabolism of sugars, insulin and cholesterol.

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Spiced Coconut Quinoa Porridge with Asian Pear & Raspberries (as seen on the Charlotte Today Show)


June 3, 2019

If you're like me, your always looking for new interesting, tasty and nutritious breakfasts.

To get my day off on the right foot, I like to vary what I eat on a morning. It could be a big bowl of homemade granola with almond milk. A freshly made smoothie or steel cut oats, Greek yogurt with dried fruit and nuts. Sometimes a plate of left over roasted vegetables with a poached or fried egg on top with sliced avocado. This morning I'm trying quinoa porridge made with coconut milk, spiced with a little nutmeg and turmeric, sweetened with local honey and served with an Asian pear and fresh raspberries, topped with pistachio nuts and toasted coconut. This breakfast is packed with nutrition, high in protein, good carbs and good fats, because quinoa has it all. Top it with a freshly made compote of fruits and you can't get a better start to your day.

According to the Whole Grains Council, quinoa is a gluten-free, whole-grain carbohydrate, as well as a whole protein

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Salmon with Garlic Mushrooms & Broccolini


May 30, 2019

Garlic mushrooms! One of the first dishes I ever cooked in a restaurant back in the 80's. It used to be on practically every menu in the UK. A beloved favorite at the time, along with prawn cocktail and black forest gateaux. Boy, they were the good old days. Long hours in the kitchen under a lot of pressure, adrenaline pumping through your veins, keeping you moving and alert. It's amazing how your body copes with the stress, the heat, the number of orders served during lunch and dinner service. And you still found the energy to go out after work, to enjoy your free time. At fifty five I still feel that energy, but now I believe it comes from eating whole foods packed with nutrition with no added preservatives, colorants or fat, sugar or salt. Fresh ingredients that are easy to prepare and cook. That nourish your body. Along with a daily exercise routine and a positive attitude, I believe keeps you young at heart. As I like to tell myself 55 going on 35, I might be getting older in years but I'm trying my best to keep my mind body and spirit young at heart.

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