Pear Salad Faya Fitness On Toast Fig Rocket Walnut Goats Cheese Healthy nutrition yummy local organic produce

Where possible, I’ll always try to buy organic produce from my local grocer. Organic foods are said to have more nutritional value, they certainly have fewer pesticides (chemicals including fungicides, herbicides & insecticides), they’re likely fresher (as they have a shorter shelf life), they can more often be tastier, have fewer/no preservatives and are more environmentally friendly. In the case of eggs, they even look better, with a deep, rich hue of sunset orange in their yolk, rather than nuclear yellow of battery hens.

In terms of meat organically reared animals aren’t dosed up with antibiotics, growth hormones, or fed other animal byproducts. Plus the animals roam for far more time outdoors.

Leading the healthy lifestyle that Fitness On Toast is all about, means committing to healthier choices and sticking to them (the tricky part!). So if you’re introducing more greens, healthy fats and proteins into your diet it only makes sense to make sure you’re buying the best quality products to optimise your nutrition intake, and more importantly preserve your body’s healthy state.

After visiting one of my absolute favourite places in Stockholm – Rosendahl’s Royal Gardens, where they grow all their own foods I felt inspired to make a own healthy autumn salad recipe. MORE about the beautiful Rosendahl and recipe below. Faya 🙂



If you happen to be in Stockholm, and you’re looking for a beautiful, serene, stunning garden for a spot of organically grown lunch, a glass of wine or a home made swedish treat than look no further – Rosendahl is the place to go! Stockholm – often called ‘The Venice of the north’, is built on a clasp of small islands, and Rosendahl is a hidden pearl on the island of Djurgården. The Royal garden consists of a small country house, several wonderful greenhouses, fruit trees, vegetable & flower trees and is open for all happy and hungry visitors. Their main objective is simply to engage in organic farming chatter and educational activities around it. It’s also the perfect quiet escape from the buzzy inner city.

I often power walk here to pick up a cup of delicious coffee and some clean food goodies from the store (which sells their own produce – you can take some of Rosendahl home with you!). Here’s my little collage of iPhone photos from my visit…

Fitness On Toast Blog Faya Organic Farm Healthy Food Nutrition Natural farming collage

The range varies according to season but you can rest assured that it’ll all be organic, handmade/gathered, natural produce – organic breads & pastries, condiments, jams, juices, teas (manufactured themselves). As well as some crafts and appliances – hand-turned mugs and saucers with beautiful decorations, and practical everyday things. Cooking/baking books, gardening, art as well as handmade, natural, organic skin care products.

Here’s my filling ‘Rocket & Pear with Roasted Walnut & Goats Cheese Salad’ recipe. I love the mix of flavours and textures this salad delivers – the peppery rocket, sweet pear, smooth goat’s cheese and the crunchy roasted nut. Beware, for those of you who are not fans of garlic – I think half a clove is enough, but maybe don’t go out trying to find your future husband/wife afterwards 😉

Rocket is a highly nutritious food, rich in folate and Vitamins A, C and K, which help to facilitate blood clotting and build / maintain strong bones. It’s also low in Saturated Fat and Cholesterol, with a decent amount of plant protein (c.4 grams per 100 grams) to help with cell repair and growth.

Pear has no Saturated Fat, no Cholesterol and Sodium. It’s packed with Vitamin C and is a great source of dietary fiber. It has a decent amount of sugar (although natural) but the recipe contains two pears charged with serving three people, so theres no need to worry really! Enjoy a bit of fruit!

I think Goats cheese may actually be my favourite cheese, or at least it ranks high in the ‘top 10 classics’ … As you’ll probably know, cheese is not known for it’s low calorific value, nor is it particularly well know for being low in saturated fat! But its fresh and wholesome, rich in natural flavour, and you only need crumble a tiny bit onto this salad – luckily due to it’s mega-potent flavor, you really don’t need that much of it at all! Goat’s cheese is also a very good source of protein (22 grams per 100 grams), with plenty of riboflavin and phosphorus too.

Balsamic vinegar
– 1 garlic clove
– 2 tbs olive oil
– 1 pear
– Parsley
– Salt & black pepper

– Rocket
– Walnuts
– Sunflower seeds
– Goat cheese
How to?
Mix together the olive oil, vinegar & chopped garlic. Finely chop the pear and add to the mixture. Add chopped parsley. Season with salt and pepper and set it aside.

– Preheat the oven to 150 degrees. Mix the walnuts & sunflower seeds with a little olive oil & pop it on a roasting pan. Roast in the oven 5-10 minutes and then allow to cool.
– Wash and dry the rocket. Mix it with vinaigrette. Add the walnuts, sliced ​​pears and crumble over the goat cheese. Serve on chilled plates.