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Friday, April 13, 2012

Healthy Junk Food

Sour cream is not as fatty as mayo or milk
1.Sour Cream: 
Why it is junk food?
Sour cream is high in saturated fat and you get 90 % of calories from the afat.
Why it is good junk food?
The total amount of fat in sour cream is not that high.Two tbs of sour cream contains 52 calories which is half of  the amount in same amount of mayonnaise or 12 ounces of 2% milk.

Coconut reduces the risk of cardiovascular diseases




2.Coconut
Why it is junk food?
Coconut contains more saturated fats than the butter and can clog arteries.
Why it is good junk food?
The fatty acid present in coconut is known as lauric acid. Lauric acids helps to raise HDL cholesterol and c decreases the risk of cardiovascular diseases.





Chocolate is good junk food
3.Chocolate Bars
Why it is junk food?
Chocolate bars are high in simple sugars and fats.
Why it is good junk food?
Cocoa used to make chocolate is high in flavonoids, the same antioxidants found in red wine and green tea.These compounds are heart healthy and improves the flow of blood in blood vessels.A chocolate bar that contain 100 mg of flavonoids relaxes your blood vessels, improving blood flow to your heart. 






Baked potato chips are good junk food.


4.Baked Potato Chips:
Why it is junk food?
It is high in fat and carbohydrates.
Why it is good junk food?
Frying chips add fat and calories and kills most of the nutrients.One serving ( 11 chips)of baked lays chips contain 120 calories and 3 grams of fat. The fried version of chip contain 150 calories and 10 grams of fat.


Baked potato chips are made by slicing the potatoes very thin and spraying with with very little oil.The slices are put on baking sheets and baked for 20-30 minutes until they turn golden brown.Seasoning will be added at the end.

Tuesday, March 27, 2012

Good Food Recipes: 20 recipies for good health

Good food recipe-1

Banana Bread
This recipe for moist banana bread comes actually from Cameroon. It’s an African recipe that have spread around in every home in the whole world.

 Ingredients:
  • Mashed ripe bananas – 6
  • Plain flour – 1 lb/ 450 g/ 4 cups
  • Baking powder – 2 tsp
  • Bicarbonate of soda – 2 tsp
  • Salt – 1/2 tsp
  • Eggs – 2
  • Butter – 4 oz/ 100 g/ 1/2 cup
  • Sugar – 4 oz/ 100 g/ 1/2 cup
  • Nuts: optional

 1. Grease a bread tin and set the oven at 350 degrees. Sift together the flour, salt, baking powder and bicarbonate of soda.
2. Cream the butter and sugar together in a mixing bowl and beat in the eggs one at a time.
3. Blend in the bananas and stir in the flour mixture. Pour into the bread tin and bake for 1 hour or until cooked, using a toothpic to test if it is cooked.
4. Take bread out of the oven and leave to stand for 10 minutes before turning onto a rack to cool. Serve slices of banana bread with chilled butter.
Banana bread comes under good food category because it is a source of fibre,potassium, Vitamin A, and protein. 
Recipe source:http://only-recipes.com/2011/09/recipe-for-moist-banana-bread/

Good food recipe-2

Curried Chicken
Good food recipe-2:Chicken curry 
Spicy Chicken Masala Recipe
Recipe source: From my recipe files
Prep & Cooking Time: 30-35 mts
Serves 4-5 persons
Cuisine: South Indian
.
Ingredients:
Marinate:
½ kg chicken, washed and cut into medium sized pieces
3 tbsp curds
1 tsp red chilli powder (adjust to suit your spice level)
¼ tsp turmeric pwd
salt to taste
Make a paste:
6-7 cashewnuts
4-5 tbsps milk
Dry roast and make a fine powder:
1” cinnamon
10-12 curry leaves
3 cloves
Rest of the ingredients:
3-4 tbsps oil
2 big onions finely chopped
1 large tomato finely chopped
1 tsp ginger-garlic paste
1 tsp coriander powder
3/4 tsp black pepper powder (adjust to suit your spice level)
¼ tsp cumin powder
coriander leaves for garnish

Preparation:


1 Marinate chicken pieces in chilli powder, turmeric powder, curds and salt for 20 mts.


2 While the chicken pieces are marinating, make a paste of cashewnuts and milk. Keep aside.


3 Dry roast cinnamon, cloves and curry leaves for 1 mt and make a powder of them. Keep aside.


4 Heat 1 1/2 tbsps of oil in a cooking vessel. Add the onions and saute till pink. Add ginger-garlic paste and saute further for another 3-4 minutes on medium heat.


5 Add coriander pwd, cumin pwd, pepper pwd and combine well and fry for another minute.


6 Add the tomatoes and let it cook for 3-4 minutes. Combine well and cook till oil separates.Turn off heat. Cool and grind the cooked masala. Keep aside this masala paste.


7 Heat 1 1/2 tbsps oil in a cooking vessel and add the marinated chicken and cook on high flame for 4-5 minutes, reduce heat and cook covered for another 4-5 minutes.


8 Add the ground masala paste, cashewnut paste and ground powder of cinnamon, cloves and curry leaves and combine well. (Add a cup of water for more gravy consistency). Cook till chicken pieces are soft and you get the desired curry consistency. Adjust salt.


9 Garnish with fresh coriander leaves.
Note:
Adjust the spices according to your choice. Dont over fry the masala too much or burn it as its the masala paste which gives the chicken its flavor. If you dont have curry leaves on hand, don’t worry. Do add more water for a gravy consistency. One variation is add a tbsp of coconut paste and juice of half a lemon to the above curry for added flavor.

Good food recipe-3

Rice with kidney beans( Rajma Chawal)

Good food recipe-3: Rice with kidney beans
Dried kidney beans: 250 gms, (soaked for minimum 8 hours.)
Water: 1 litre,
Red chilly powder: 1/3 tsp, (I Use degi Mirch )
Turmeric powder: 1/3 tsp,
Ghee: 2 Table sp.(ghee is best taste in kidney beans)
Ajwain: 1/2 tbsp,
Coriander powder: 2 tbsp.
Cumin seeds: 1 T.sp.
Fennel seeds: 1/2 tsp.
Chopped ginger: 2 Table Sp.
Garam masala: 1 tsp.
Tomatoes (chopped): 4 Table sp.
Fresh coriander (chopped): 1 Table Sp.
Salt: to taste.

Method For Preparation :
Soak dried kidney beans in water for at least eight hours.
Boil till beans are soft and tender but not broken. (aprox 1/2 hour on sim after 1st whistle of pressure cooker)
Mash Few Beans and mix them well with remaining Rajma.
Drain (save the cooked water) and keep aside.
Save the water it is cooked in aside.
Dry Roast On Hot Tawa & Grind the cumin seeds, fennel seeds and ajwain seeds to a powder.
Add Coriander Powder to this powdered spice mix.
Heat ghee in a pan and sauté ginger.
Add red chilly powder, turmeric powder, chopped tomatoes and ground powder .
Mix well. Now add the Rajma and the water it was boiled in.
Now add the salt and garam masala. Garnish with fresh coriander.
Serve with Hot Plain Rice.(recipe separately Included)

Handy Hints :
These are Meant to be served with plain steam Good Rice.
If The gravy seems thick add little more water.
You can add Minced Onion and Garlic too while frying the Masala ,For that First Fry Onion Garlic then add rest of the spices and tomotes as given above


Good food recipe-4
Oatmeal cookies
Good food recipe-4: Oatmeal cookies
These wholesome cinnamon-sugar-crusted apple-oatmeal cookies without a gram of saturated fat make snack time enjoyable for everybody. 


Makes about 3 dozen cookies


ACTIVE TIME: 30 minutes


TOTAL TIME: 45 minutes


EASE OF PREPARATION: Easy




1 cup old-fashioned oats
1/2 cup chopped pecans or walnuts
1 cup whole-wheat pastry flour 
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon salt
1/2 teaspoon ground cinnamon, divided
1/8 teaspoon ground nutmeg
2 large egg whites or 4 teaspoons dried egg whites, reconstituted according to package directions
1/2 cup coarsely shredded peeled apple, such as McIntosh or Cortland (about 1 small apple)
1/2 cup packed light brown sugar
1/4 cup apple butter
4 tablespoons granulated sugar, divided
2 tablespoons canola oil
1/2 teaspoon vanilla extract
1/2 cup diced dried apples


1. Preheat oven to 375°F.


2. Spread oats and nuts on a baking sheet. Bake until fragrant and golden, 5 to 8 minutes; set aside. Coat 2 baking sheets with cooking spray.


3. Whisk flour, baking soda, baking powder, salt, 1/4 teaspoon cinnamon and nutmeg in a medium bowl. Combine egg whites, shredded apple, brown sugar, apple butter, 3 tablespoons granulated sugar, oil and vanilla in a large bowl; stir until blended. Add the dry ingredients and stir until just moistened. Stir in dried apples and reserved oats and nuts.. Drop the dough by level tablespoonfuls, about 2 inches apart, onto the prepared baking sheets.


4. Combine the remaining 1 tablespoon granulated sugar and 1/4 teaspoon cinnamon in a small bowl. Coat the bottom of a glass with cooking spray. Dip the glass into the cinnamon sugar and flatten cookies with it, dipping the glass into the cinnamon sugar for each. Bake the cookies, one sheet at a time, until lightly browned, 10 to 12 minutes. Cool for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.


NUTRITION INFORMATION: Per cookie: 70 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 12 g carbohydrate; 1 g protein; 1 g fiber; 56 mg sodium; 37 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 other carbohydrate, 1/2 fat


TIP: Look for whole-wheat pastry flour in health-food stores; it gives baked goods a light texture while adding fiber. Store in an airtight container in the freezer.

Recipe Source: http://www.saidaonline.com/en/news.php?go=fullnews&newsid=7251


Good food recipe-5
Fruit custard
Good food recipe5: Fruit custard
Custard that can be eaten on it’s own or with a variety of desserts.

Ingredients :
Custard Powder - 6 tbsp
Milk - 6 cups
Sugar - 7 tbsp (adjust)
Apple - 1
Bananas - 2
pomogranate - 5 tbsp
Dates - 10-15
Strawberries - 5-6

Method :

Stir occasionally at the time of cooling, or else a layer forms on top of the custard.
In the meanwhile, peel and chop apple, bananas, dates & strawberries into very small pieces or fruits of your choice.
Add the chopped fruits and all that you like to the custard.
Mix well.
Refrigerate it.
Serve cold.

Boil 3 cups of milk in a bowl.

In another bowl, mix 3 tblsn of custard powder without any lumps.

Add the mixed custard milk to the bowled milk.

Stir it for 3-5 minutes till the rawness of the custard goes off.

Let it cool.

Good food recipe-6

Mango and Banana Smoothie
Good food recipe-6:Mango Banana Smoothie
Method:
Cut the mango down either side of the flat stone, then peel and cut the flesh into chunks.
Peel and chop the banana.
Put all the ingredients into a food processor or blender, then process until smooth and thick. Keep in the fridge and use the day you make it.


For an even quicker smoothie Simply replace the fresh mango with 250g/9oz frozen mango or mixed tropical fruit, available in most supermarkets. Frozen berries will also work brilliantly.


Nutrition per Serving( 250 ml): 107 kcalories, protein 1g, carbohydrate 26g, fat 1 g, saturated fat 0g, fibre 2g, sugar 26g, salt 0.04 g

Good food recipe-7

Chicken Caeser Salad
Good food recipe 7:Chicken caeser salad



Ingredients
2 tbsp (30 mL) vegetable oil
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) pepper
1/4 tsp (1 mL) salt
6 boneless skinless chicken breasts
1 head romaine lettuce
1 carrot, shredded
1/2 sweet red pepper, thinly sliced
1/3 cup (75 mL) light mayonnaise
3 tbsp (45 mL) milk
2 tbsp (30 mL) grated Parmesan cheese
2 tbsp (30 mL) lemon juice2 cloves garlic, minced
1/2 tsp (2 mL) Worcestershire sauce
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1/2 cup (125 mL) croutons

Preparation
Combine oil, oregano, pepper and salt ; brush over chicken. Place on greased grill over medium heat; close lid and cook, turning once, for 10 minutes or until no longer pink inside.

Transfer to cutting board; tent with foil and let stand for 5 minutes. Cover and refrigerate 2 of the breasts for Creamy Cheddar Pasta Toss. Slice remaining chicken across the grain into thin strips.

Meanwhile, tear lettuce into bite-size pieces; place in large bowl. Add carrot, red pepper and chicken; toss lightly.

Whisk together mayonnaise, milk, cheese, lemon juice, garlic, Worcestershire sauce, salt and pepper; pour over salad and toss to coat. Sprinkle with croutons.

Good food recipe-8

Baked Salmon
Good food recipe


- 1lb. Salmon Fillet x2
- Garlic (minced)x2
- Melted Butter or Margarine (1tbs.)x2
- Black Pepper (1tsp)x2
- Kosher salt (generous amount) x2
- Onion powder or dried minced onion (1tsp)x2
- Lemon juice (1tsp.) x2

Place all above ingredients in a baking dish. Place 1lb salmon fillet in the dish (skin side down). Take above ingredients and place on other side of salmon with the same amount. Preheat oven to 375'degrees and cook for 15-20mins until salmon flakes with fork.

May be served with side garnish as depicted. 


Nutrition per Serving:

Good food recipe-9

Chicken Pot Pie
Good food recipe-9: Chicken pot pie
Ingredients:

1 pkg (300g) Green Giant* Frozen Mixed Vegetables (about 2½ cups)
2 cups (500 mL) chopped cooked chicken (or turkey)
1 can (10 oz fl/284mL) cream of chicken soup
1 cup (250 mL) Bisquick* mix
1/2 cup (125 mL) milk
1 egg

Method:

Heat oven to 400°F (200°C).
Stir vegetables, chicken and soup in ungreased 9-inch (23 cm) pie plate or square pan (or a 2 qt/2L casserole).
Stir Bisquick mix, milk and egg until blended. Pour over chicken mixture.
Bake 30-35 minutes or until golden brown.

Nutrition per Serving:

Good food recipe-10

Bran Muffins

Good food recipe:10 Bran muffins


Ingredients:

1 1/2 cups wheat bran
2 cups whole wheat flour - or half white half whole wheat
2 cups buttermilk - can substitute milk and 1 teaspoon of apple cider vinegar
1/4 cup vegetable oil - can substitute 1/4 cup of apple sauce
1 egg
1 teaspoon vanilla extract
1 1/4 teaspoon baking soda
1 teaspoon aluminum free baking powder
2/3 cup brown sugar - or 2 Tb. of sugar and 1/3 cup of molasses
1/4 teaspoon salt
1 cup raisins
Some walnuts (optional)

Preheat oven to 375 degrees F (190 degrees C).
Grease muffin cups or line with aluminum free paper muffin liners.
Mix together wheat bran and buttermilk; let stand for 10 minutes.
Beat together oil, egg, sugar and vanilla and add to buttermilk/bran mixture.
Sift together flour, baking soda, baking powder and salt.
Stir flour mixture into buttermilk mixture, until just blended.
Fold in raisins - and nuts.
Spoon batter into prepared muffin tins.
Bake for 20 to 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Let cool and enjoy!


Good food recipe-11

Pizza with chicken topping
Good food 11: Pizza


2 Boneless Skinless Chicken Breast Halves Sliced Thin
1/2 Teaspoon Salt Divided
1/4 Teaspoon Freshly Ground Black Pepper
3 Tablespoons Cooking Oil
1 Medium Red Onion
1 Cup Thinly Sliced Mushrooms
1/2 Cup Hickory Flavored Barbecue
1, 12 Inch Pre Baked Pizza Crust
2 Cups Shredded Mozzarella Cheese

Method
Heat oven to 450 F.
Cover baking sheet with heavy duty aluminum foil.
Rinse chicken. Pat dry.
Sprinkle with 1/4 teaspoon salt and pepper.
Heat oil in large skillet on medium high heat.
Add chicken.
Saute 2 minutes or until exterior is no longer pink.
Remove chicken from pan with slotted spoon.
Add onion and mushrooms to pan.
Sprinkle with remaining 1/4 teaspoon salt.
Saute 3 minutes or until onion is translucent.
Remove pan from heat. Return chicken to pan.
Stir barbecue sauce into chicken and vegetables.
Place pizza crust on baking sheet.
Arrange half of cheese on pizza crust.
Top with chicken mixture.
Top chicken with remaining cheese.
Bake at 450 F for 10 to 12 minutes or until crust is crisp and cheese melts.
Let stand 3 minutes before cutting.
Serve immediately.

Good food recipe-12

Good food-12: BLT Sandwich
Whole wheat sandwich


Turkey on whole wheat Sandwich
Ingredients

2 slices turkey
2 slices 100% whole wheat bread, toasted
2 tomato slices
leaf lettuce
1-2 TBS light mayonnaise


Directions

Place the 2 slices turkey on microwave safe plate and cook approximately 2 minutes. After bread is toasted spread 1-2 TBS light mayonaise on each slice of bread. Top with turkey bacon, lettuce and tomato.

Makes 1 sandwich

Number of Servings: 1

Good food recipe-13

Kebabs
Good food recipe 13:Kebobs


Ingredients

2 1/2 pounds lamb shoulder, cut into 1-inch cubes
1 sweet onion, such as a Walla Walla, cubed
2 cloves garlic, chopped
1 orange, zested
3 oranges, juiced
2 tablespoons chopped fresh mint
1/4 cup extra-virgin olive oil
Salt and freshly ground black pepper

Chile-Yogurt Sauce:

1 cup whole-milk yogurt
2 cloves garlic, minced
2 teaspoons cumin seeds, toasted and ground
1 tablespoon chili powder, toasted
Salt and freshly ground black pepper

Directions

To prepare the kebabs, skewer the lamb pieces alternating with the onions into 6 large metal skewers. Place the kebabs in a large baking dish. In a small bowl, whisk together the garlic, orange zest and juice, mint, and oil. Pour the marinade over the kebabs and refrigerate for at least 30 minutes, or up to 2 hours.

While the lamb is marinating, prepare the yogurt sauce. Whisk together the yogurt, garlic, cumin, and chile powder in a bowl. Season, to taste, with salt and pepper. Refrigerate until you are ready to serve.

To grill the kebabs, oil the grill and prepare a hot fire. If you are using a gas grill, preheat on high. If you are using a charcoal grill, let the coals burn until they are covered with gray ash. The fire is hot when you can hold your hand over the grill for no longer than 5 seconds. Remove the lamb from the marinade and drain very well. Place the skewers on the grill and grill, turning once or twice, for 6 to 8 minutes for medium doneness.

Place the skewers on a serving platter, and garnish with mint sprigs. Serve warm, with the sauce on the side.

Good food recipe-14

Parsley Omelette
Good food recipe 14: Parsley omelette


4 eggs
2 tbsp chopped fresh parsley
2 tsp olive oil (or butter)
¼ tsp paprika
¼ tsp ground black pepper
Pinch of salt

In a small bowl add the eggs, parsley, black pepper, paprika and salt. Mix until the eggs are integrated with the parsley.
Heat oil on medium heat and pour the egg parsley mixture on hot oil. Leave on heat until eggs are cooked. To cook eggs faster, cover the pan for a couple minutes.

Good food recipe-15
Shrimp Stir Fry
Good food recipe15: Shrimp stir fry



1 lb large shrimp, peeled
4 slices of ginger
2 - 3 green onions
1 1/2 Tbsp soy sauce
2 Tbsp Shao Xing rice wine
1/2 tsp sugar
Dash of white pepper

First cut the green onions separating the lower light green and white part from the green tops. The light green/white parts can cooked longer than the more delicate green tops they are added first to the oil. Cut the green/white part in half lengthwise, then into 2 inch segments, this will help to release more flavor into the oil. Then for the remaining green tops, cut them into 2 inch segments. Keep them separate because these will be added a little later. Smash the ginger slices with the side of your knife to bruise them.

After peeling and washing the shrimp, pat them dry. You don't want excess water in the stir fry.

Heat up 1 tablespoon of oil in a wok or skillet over high heat. When the oil is shimmering, almost smoking, add the white part of the green onion and the ginger slices. Cook these in the hot oil to bloom their flavor, for about 30 seconds to a minute. Then add the shrimp and the green part of the green onion and stir fry these together first really quickly, about 20 seconds. Add the soy sauce, wine, sugar, and white pepper, and cook until the shrimp are pink and no longer opaque. The sauce will have reduce and cling to the shrimp.



Good food recipe-16
Chick pea salad:
Good food recipe 16:Chick pea salad


Ingredients
2 (15-ounce) cans chickpeas, rinsed and drained
1 small red onion finely chopped
1 small red bell pepper, finely chopped
A few ribs celery and leafy tops, chopped
1 clove garlic, minced or grated then grinded into a paste with salt
1/2 teaspoon crushed red pepper flakes
2 tablespoons rosemary, finely chopped, a few sprigs
2 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil
Salt and freshly ground black pepper
Directions
Combine chick peas with onions, peppers, celery, garlic, red pepper flakes and rosemary in a medium bowl. Dress salad with vinegar and oil, salt and pepper.

Recipe Source:http://www.foodnetwork.com/recipes/rachael-ray/chickpea-salad-recipe/index.html

Good food recipe-17

Chicken -Corn Soup
Good food recipe 17: Chicken corn soup


Ingredients:

-1litre chicken stock
-1/4 cup corn flour
-1\2 cup cream of corn
- 1\2 cup minced chicken
- 1\4 cup soy sauce
- 1\4 cup vinegar
- salt and pepper to taste
- 1 tsp. Ajinomoto (Mono sodium glutamate)
- 1 egg white, beaten

Method:
1. Bring the stock to boil. Stirring constantly, add minced chicken and cream of corn. Cook for few minutes. Add salt, pepper, ajinomoto and vinegar and cook for few more minutes.
2. Dissolve corn flour in enough water to make thick paste. Stirring constantly, add corn flour paste into the soup. Cook for 3-5 minutes.This will thicken the soup.
3. Add egg white slowly, stirring all the time, until the egg white is cooked through.
4. Transfer to a serving bowl and serve with soy sauce, vinegar and hot sauce.

Good food recipe-18

Paneer Pakora-Indian
Good food recipe 18: Paneer pakora


Ingredients:

250 gms Paneer( Buy from Indian store)
1 cup Chickpea Flour (Besan)
2 tsp Oil
1 1/2 tsp Salt
1/2 tsp Red chili powder
1-2 Chopped Green Chillies (Jalapeno)
1/2 cup Water

How To Make Paneer Pakora:
Mix first set of ingredients well.
Beat in a blender for 4-5 minutes to incorporate air (this will make the batter fluffier).
Let batter rest 1/2 hour in a warm place
Cut the paneer into thick cubes.
Sprinkle little salt, chili powder on the cubes
Deep fry in oil that is heated to 375°.
Drain on paper towels and serve immediately.
Serve the paneer pakora with coriander or mint chutney

Recipe Source:http://www.indianfoodforever.com/vegetables/

Good food recipe-19

Shanghai Noodles
Good food recipe 19: Shanghai Noodles
Ingredients

4 boneless skinless chicken thighs
1 tbsp (15 mL) sodium-reduced soy sauce
1 tbsp (15 mL) Chinese rice wine or dry sherry, (optional)
1-1/2 tsp (7 mL) cornstarch2 green onions
1 sweet green pepper
2 tbsp (30 mL) vegetable oil
1 garlic clove, minced
1 cup (250 mL) shredded cabbage
1 pinch granulated sugar
1 pinch salt
1 pkg (400 g) precooked miki noodles
2 tbsp (30 mL) hoisin sauce
1-1/2 tsp (7 mL) sesame oil

Preparation 

Cut chicken into 1-inch (2.5 cm) cubes; place in bowl. Add soy sauce, rice wine (if using) and cornstarch; toss to coat. Marinate for 30 minutes.

Meanwhile, slice white parts of green onions into 1-inch (2.5 cm) lengths; thinly slice green parts. Set aside separately. Cut green pepper into quarters; thinly slice on diagonal. Set aside.

In wok or large skillet, heat half of the oil over medium-high heat; stir-fry garlic and white parts of onions until fragrant, about 1 minute. Add chicken mixture; stir-fry until juices run clear when chicken is pierced, about 3 minutes. Scrape into bowl.

Add remaining oil to wok; stir-fry cabbage, green pepper, sugar and salt for 1 minute. Add 1/4 cup (50 mL) water; cover and steam until water evaporates and cabbage is tender, about 3 minutes.

Add noodles, hoisin sauce and sesame oil, tossing to coat. Return chicken mixture to pan along with green parts of onions; cook until heated through.
Additional information : Tip: Shanghai-style noodles are white uncooked wheat noodles found in many Asian grocery stores. They must be cooked and rinsed before using. Half a 454 g pkg will be enough for this recipe.

Good food recipe-20

Lasagna
Good food recipe 20: Lasagna

For the tomato sauce:

5 to 6 tablespoons extra virgin olive oil
3 pounds veal shoulder, bone in, cut into pieces (about 3 to 4 inch pieces – if you don’t feel comfortable cutting the meat yourself, have your butcher do it)
1 large onion or 2 smaller onions, sliced
8 cups tomato puree
salt
freshly cracked black pepper
In a large pot, heat the olive oil over medium heat. Add the onion slices and sauté for 2 to 3 minutes.
Add the veal and brown for 5 to 6 minutes, or until the meat has been seared on all sides.
Add the tomato puree and increase the heat to high. Bring the mixture just to a boil and then add 2 tablespoons of salt and 2 teaspoons of freshly cracked black pepper. (If you want to add less salt or pepper, feel free to do so. It̢۪s entirely up to your own tastes.)
Stir the sauce well after adding the salt and pepper and then reduce the heat to low and simmer, stirring often, for an hour and a half. As the time goes by, your sauce will reduce considerably. If your sauce reduces too much, or is too thick, you may want to add a bit of water. What you̢۪re looking for is a sauce that is smooth but not too thick. It should be deeply red in colour.
After the hour and a half is up, remove the veal from the sauce. Set aside. Taste the sauce and adjust the seasonings according to your own tastes, adding more salt and pepper if necessary. Remove the sauce from the heat and set aside to cool while you prepare the pasta dough.
For the pasta:

Use the pasta recipe in my post about Tajarin. Follow steps 1 through 14.
Once you have rolled out all the pasta sheets, lay them flat on floured waxed paper. Dust the tops with flour and cover with a cloth.
Set a large stock pot, filled with water, to boil.
Once the water is boiling, salt the water generously and begin boiling your pasta sheets, one or two at a time.
Boil each pasta sheet for 2 minutes. With a large spoon, remove the pasta sheet and place in a colander to drain for a few seconds. Immediately pick up the pasta sheet and lay flat on a plate. Repeat with all the sheets of pasta.
Once all the pasta sheets have been cooked, you are ready to assemble the lasagna.
To assemble the lasagna:

1-1/2 to 2 cups freshly grated Parmigiano Reggiano
1-1/2 cups freshly grated mozzarella
Preheat the oven to 350 degrees F.
In a rectangular baking dish or pan (use a pan that’s 12 x 15 with sides that are at least 3 inches high or a similar-sized dish or pan), spread 1 cup of tomato sauce across the bottom of the pan.
Using the cooked lasagna noodles, create a layer over the tomato sauce. If there are any gaps cut off small pieces of from a piece of lasagna noodle that you haven’t used yet to fill in the gaps.
Spread 1/2 a cup of tomato sauce over the noodles.
Sprinkle a 1/4 cup of grated mozzarella and 1/3 of a cup of grated Parmigiano over the sauce.
Repeat with another layer of noodles.
Repeat with 1/2 a cup of sauce and then the mozzarella and Parmigiano.
Continue repeating steps 4, 5 and 6 until you have used your last layer of noodles.
Spread a cup of sauce over the final layer.
Sprinkle any remaining Parmigiano over the sauce (do not sprinkle mozzarella on the final layer).
If you’re using a metal pan, bake the lasagna for 1-1/2 hours, our until the sauce starts to bubble and it becomes golden on top. If you’re using a baking dish, the baking time will likely be less so you’ll only need to bake it for 1 hour or so.
Let the lasagna cool for 10 minutes before digging in. This will allow the lasagna to settle.
Enjoy!

Tuesday, March 13, 2012

List of Vitamin A rich foods

List of vitamin A rich foods

Vitamin is essential in our body to have a good vision and to fight viral infections.It also help in cell growth and immune function. Deficiency of vitamin leads to night blindness,viral infections and child mortality.

Here is a list of good foods that have high amounts of Vitamin A.
#
Food
Vitamin content in %RDA
1
Turkey Liver
1507% per 100 grams
2
Animal liver
1000% + per 100 grams
3
Sweet Potato
384% per 100 grams
4
Raw carrots
334% per 100 grams
5
Kale
308% per 100 grams
6
Butternut squash
223% per 100 grams
7
Lettuce
150% per 100 grams
8
Paprika, cayenne, chili powder
74% per 1 table spoon
9
Dried apricots
72% per 100 grams
10
Papaya
22% per 100 grams
11
Mangoes
15% per 100 grams
Sources:
http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php

Saturday, March 10, 2012

Good foods rich in Vitamin C

Foods rich in Vitamin C

Vitamin C protects the cells from free radical damage, lowers the risk of cancer, helps to absorb the Iron and regenerate vitamin E supplies.
When you have a cut or wound and it is not healing faster, or if you are getting frequent colds and other lung disorders, it indicates the need for high vitamin C rich foods.
The daily recommended value for Vitamin C is 60 mg for a reference diet. A diet with 100% daily value of vitamin C gives you 60 mg.

If a food product has 20 mg of vitamin V, the product would have a % daily value of
( 20mg/60mgX100%=33%)

That means you only get 33% of your daily needs of vitamin C from this food and you need to eat something else to get the 100% daily Value.

The following is a list of good foods that are rich in Vitamin C.
Food
% daily value
Papaya,medium
313.1%
Bell Peppers
195.8%
Strawberries
141.1%
Broccoli
135.2%
Pine Apple
131.4%
Brussel Sprouts
124.6%
Kiwi Fruit
120%
Grape Fruit
100%
Cantaloupe
97.8%
Sources:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109
http://www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/cons/vit-c-eng.php

Friday, March 9, 2012

Good foods for constipation


Foods causing constipation

1. Red Meat like Pork and Beef
2. Sugar Products such as Cakes, cookies, pies, crackers and pastries and all sorts of sugary products are low in fiber yet high in fat and sugar.
3. Dairy Products such as milk, cheese, butter and ice cream
4. Processed Foods such as pizza, pasta, frozen dinners, corn chips and instant mashed potatoes.
5. Caffeine rich foods such as coffee, chocolate and black tea

List of foods to treat Constipation

Fruits for Constipation
• Apricots
• Figs
• Papaya
• Peaches
• Pears
• Pineapple
• Prunes



Vegetables for Constipation

Beans: Canella, garbanzo, kidney, navy and pinto.
Greens: Chard, kale and spinach.
Vegetables: Artichoke hearts, asparagus, broccoli, Brussels sprouts, cabbage, carrots, green beans

Whole Grains and Constipation

• High fiber breakfast cereals (look for at least 8 grams of fiber per serving).
• Whole grain breads
• Brown rice
• Barley
• Millet
• Flaxseed


Sources:
1. http://ibs.about.com/od/constipation/a/eatforconstipation.htm

Eat Small red beans: Stay young for ever

Small red beans

Small red beans look similar to kidney beans but they are smaller in size and a slightly different. They are also called Mexican red beans.

Unlike kidney beans small red beans keep their shape after cooking and can be used in soups, salads chili etc, . Small red beans are popular in giants from the Caribbean and central American regions

Antioxidant properties of small red beans

It is not blue berries anymore. The first slot in rankings of antioxidant foods is occupied by small red beans now. Research has shown that small red beans contain more disease fighting antioxidants than blue berries or any other foods that are rich in antioxidants. And the oxidants are necessary in our body to fight which have damaging effects to our cells.

Health benefits of small red beans

Small red beans and good source of protein iron and fiber . By combining small red beans with brown rice one can create meal a complete protein . small red beans are also good source of iron .

One cup of cooked red beans contain 15g of protein 5 mg of Iron. Small red beans are also loaded with fiber. The fiber found in small red beans lower the blood cholesterol by pushing it to do digestive system before it is absorbed into blood .

How to cook small red beans?

Rinse dried beans and cool water and soak them overnight in cold water overnight. In the morning replace the water with fresh water and boy for 30 minutes to one hour you can use pressure cooker which makes it a lot easier. Do not add salt or any other ingredient which might make the beans tough.

How to cook Small red beans?

Rinse dry beans in cold water and soak them overnight. In the morning replace the water with fresh water and boil for 30 minutes to 1 hour. You can use pressure cooker, which makes it lot easier. Do not add salt or any other ingredients which might make the beans tough.

Why small red beans should be soaked before cooking?

Soaking red beans cut short the cooking time, there by preserving the nutrients. Shorter cooking time means higher food value. Soaking cuts cooking time by 70% and pressure cooking can be done in 8-15 minutes. Soaking also breakdown the indigestible sugars that cause gas and also removes tannins, phytic and trypsin inhibitors.

Thursday, March 8, 2012

Good foods to eat to treat Acne

Food good for Acne/Acne and Diet/Good foods for acne

Acne can be treated and controlled by having a healthy diet filled with fruits and vegetables. Certain nutrients play a great role in keeping the acne away.
Eat foods rich in Zinc
Zinc is responsible for cell growth, wound healing, protein metabolism and hormone regulation. Zinc also fights free radicals. Imbalance of testosterone hormone results in breakouts and zinc helps to balance the hormone. Zinc also prevents the overproduction of skin oils.
List of zinc rich foods:
Oysters, toasted wheat germ, veal liver are some of the foods rich in Zinc. Ceck the link below for full list.

Top 10 Zinc rich foods

Source:

Top 10 Vitamin A rich foods




Good foods to help Skin

Foods to help skin /Foods that help skin
The cause of wrinkles are free radicals. Free radicals molecules that can damage collagen, a protein found in skin which keep skin’s elasticity.
What are wrinkle fighting foods?
Foods that are rich in antioxidants can help to fight free radicals and counteract the decrease in collagen.
Tomatoes are excellent for wrinkle protection. A pigment known as lycopene present in tomatoes help to fight free radicals d also prevents cancer.
Red peppers are loaded with vitamin A, Vitamin E and bioflavonoids. Bioflavanoids help to moisturize and heal the skin.
Beets and carrots are also en to prevent wrinkles.
Salmon is rich in Omega 3-Fatty acids and it reduces inflammation and lubricates skin.
Berries:
Blueberries, cranberries, raspberries, and strawberries are rich in antioxidants. They are also rich and vitamin C , vitamin E 50 magnum and fiber .The antioxidants fight free radicals which damage the cells and prevent the formation of wrinkles.
Brazil Nuts: Nuts are rich in Vitamin A and B. Vitamin A helps in proper cell development. The healthy fats in nuts help to maintain collagen levels and elasticity of skin.
In particular, Brazil nuts are proven to cure wrinkles and skin infection because of its selenium content. Selenium mineral in Brazil nuts is responsible for production of glutathione, a neutralizer of free radicals.
Omega 3 Fish: Omega 3fatty acids fight inflammation. Eat fish like Mackerel, trout, Herring, Tuna, Salmon to repair broken skin cells. Another nutrient names DMAE found in these fish help to cure wrinkles as well as improve nerve function.
Top 5 foods rich in omega 3-Fatty acids
Fish
Omega 3 Fatty acids/100g( 3.5 ounces)
Mackerel
2.6
Trout,lake
2.0
Herring
1.7
Tuna,Bluefin
1.6
Salmon
1.5
For full list click the lick below
Vegetables: Darlk green leafy vegetables like spinach, aragul;a,collard greens,Kale, mustard greens, romain lettuce are good sources of many vitamins like Vuitamin A,C,K and folate and minerals like Iron and Calcium.
Vitamin A help against drying up of skin, where as Vitamin C provide antioxidants.
Green Tea:
Green tea is a powerhouse of antioxidants and has strong anti-inflammatory and anti-aging effects are attributed to its high concentration of catechin compounds. Green can be taken orally as tea or it can be topically applied on skin to help protect the skin from sunburns and UV-associated skin cancers. Research also suggests that drinking one cup of green tea twice a day over the course of six months may actually reverse sun damage and significantly improve any problems you have with redness and broken capillary veins.
Yogurt
Not only is yogurt a natural probiotic, it is good for acne breakouts, eczema, and even dandruff. Just be sure to choose a low-fat and low-sugar yogurt, since sugar can aggravate inflammation.