Healthiest Foods Part II

Supermarket Staples: How many are in your carts?

Potatoes

Potatoes are one of the richest sources of starch, vitamins, minerals and dietary fiber. provides calories, however,  they contain very little fat and no cholesterol.

They are very good natural sources of both soluble and insoluble fiber. The dietary fiber in them increases the bulk of the stool, thus, it helps prevent constipation, decrease absorption of dietary cholesterol and thereby lower plasma LDL cholesterol. Additionally, the rich fiber content also helps protect from colon polyps and cancer.

Lumpiang Kamoteng Kahoy

Preparation Time: 30 minutes

Cooking Time: 10 minutes

Servings: Makes 18-20

Ingredients:

1 kg kamoteng kahoy (cassava), boiled and mashed

½ cup butter

½ cup All Purpose Cream

½ cup sugar

15 pieces lumpia wrapper, cut into 2 half moons

Cooking oil for frying

Sugar for dusting

Banana Sushi

 things you'll need:

  Banana
  Peanut Butter
  Bread
  Knife
  Rolling Pin


Instructions:

• Take two slices of bread (whole wheat, whole grain, white) and remove the crusts completely.
• Take the two slices of bread and overlap them slightly. While overlapped, take a rolling pin and roll the bread slices flat. This will also connect the two slices of bread at the point of overlap
• Take the peanut butter and spread a layer (thickness to your liking)evenly over the flattened slices of bread. Be sure that the bread is covered completely.
• Take a medium sized ripe banana and remove the peel completely. Lay the banana on the bread. Be sure the banana is placed at one end of the bread so that you can roll it up.
•  With your knife, slice "sushi" sized pieces(about 1 inch thick) and arrange on a plate. You are now ready to enjoy your sushi!

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Best Low Calorie Snacks …

1. Dark Chocolate-Dipped Strawberries

Dark chocolate is rich in antioxidants and we all know that fresh fruit is good for us. Melt 1 ounce of dark chocolate in a glass bowl and dip strawberries for a sweet decadent treat.
Calories: 150

Scallops

I got these scallops fresh from the wet market today. This is my first time cooking this so I looked for some of its benefits and it made me glad of what I learned... Here are some....

• In addition to their delectable taste, contain a variety of nutrients that can promote your cardiovascular health, plus provide protection against colon cancer. 
• Scallops are are a very good source of vitamin-B12, protein and phosphorus.
• In addition, scallops are a good source of omega-3 fatty acids, magnesium, and potassium.

So, if you're wondering what to have for dinner this evening, you might want to try...

The Healthiest Foods: Part 1

How Many Are In Your Shopping Carts

Apples and Pears 

 fruit with white edible portions, such as pears and apples, can reduce the risk of stroke. Pears and apples are rich in quercetin, a flavonoid, as well as dietary fiber. The skin of these fruits also contain most of the nutrients and antioxidants that are important for your health. Not eating the skin could prevent you from getting the full benefits of these healthy fruits. They are  low-glycemic fruits.

Recipe Suggestions: 
Apple Pear Pie
Apple Pear Crumble
             

Cheesy Vegetable Balls Recipe

Ingredients:
2 potatoes, boiled and mashed
1 grated carrot
fistful boiled green peas
1-2 green chili finely chopped (adjust)
1 1/2 tbsps roasted peanut ground
3 large bread slices, dip in water, squeeze out water and crumble
1 1/2 tbsps coriander leaves, chopped
3 tbsps grated cheese
salt to taste
oil for deep frying

For coating:
1 beaten egg
pinch of salt
bread crumbs for coating

Carrot Pancakes

Prep/Total Time: 30 min. Yield: 4 Servings

Ingredients
1-1/4 cups all-purpose flour
2 tablespoons finely chopped nuts
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon ground ginger
1 egg, lightly beaten
1/3 cup packed brown sugar
1 cup milk
1 cup grated carrots
1 teaspoon vanilla extract

Directions
In a large bowl, combine the first six ingredients. In a small bowl, combine the egg, brown sugar, milk, carrots and vanilla. Stir into the dry ingredients just until moistened.
Pour batter by 1/4 cupfuls onto a greased hot griddle. Turn when bubbles form on top of pancake; cook until second side is golden brown.
 Top with your choice of syrup or spread.

 Yield: 4 servings.

Nutritional Facts for weight watchers:

1 serving (2 each) equals 443 calories, 17 g fat (8 g saturated fat), 94 mg cholesterol, 499 mg sodium, 63 g carbohydrate, 3 g fiber, 11 g protein.


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Spinach with Squash

My other version of Spinach Stir-Fry... A budget friendly but healthy recipe for all


1 cup squash julienne strips
3 cups spinach
150g. ground pork


Saute garlic and onion add ground pork,
cook until brown. Add the squash stirring until cooked add 1 tbsp fish sauce. Simmer and lastly add the spinach ... DON'T OVER COOK the leaves....

ENJOY...


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Pesto Rice

Worrying about what to do with leftover rice? Here's a simple way to reinvent the usual garlic rice and make it a one dish meal for the whole family to enjoy...

What you will need:

Leftover rice
180g. can corned tuna
1/4 cup chopped fresh basil leaf
1 medium carrot shredded
1 medium onion
4 cloves garlic
oil for sauteing

Here's How:

1. Saute garlic and onion, add carrots, then add the tuna, and add the basil... let cook over low heat.

2. Add the rice and continue mixing evenly... until cooked... oh well it is already cooked :)

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Vegetables in Peanut Sauce

1 cup string beans
1 cup squash
1 cup eggplant
1 cup banana heart
2 cups bokchoy
Peanut Sauce Mix dissolved in 1 cup water
Sauted Shrimp paste

Saute garlic and onion, add the vegetables except bokchoy. Add 1/2 cup broth and simmer for 5 minutes. Add the peanut sauce mix dissolved in water and cook for another 5 minutes or until sauce thickens...

Happy Cooking!!

Creamy mushroom with broccoli

Ingredients

1 cup chicken meat cubes
2 cups broccoli
1 can cream of mushroom soup diluted with
1 can water
1can evaporated milk

Directions:
Salt and pepper to taste

1. Bring to boil soup mixture except milk.
2. Add the chicken and simmer until done.
3. Add the broccoli and cook for 5 minutes.
4. Lastly, add the milk for a more ceamy soup adjust consistency as desired....

Enjoy

posted from Bloggeroid

Spinach Stir-Fry

Ingredients:

4 tablespoons peanut oil
4 garlic cloves, minced
2 teaspoons ginger, minced
1/2 teaspoon red pepper flakes
2 red bell pepper, cut into 1 inch triangles
4 ounces mushrooms
20 ounces fresh spinach, washed, stemmed and coarsely chopped
2 teaspoons fish sauce

Directions:

1. Heat oil in wok or large skillet over high heat. Add garlic, ginger, and red pepper flakes; stir fry 30 seconds.
2. Add bell pepper and mushrooms; stir fry 2 minutes. Add spinach and fish sauce; stir fry 2 minutes or until spinach is wilted.

 Makes 8 servings

Wintermelon Soup

Ingredients:

2 cups of parboiled wintermelon cubes
5 cups veggie stock or chicken stock
1 Tbs. soy sauce
1 Tbs. mirin or sherry
1 Tbs.  balsamic vinegar
1 tsp. fresh ginger juice (grate some fresh ginger and squeeze out the juice)
200 g / about 7 oz. fresh shrimp, shelled and deveined
Salt
Green garnish

Melon Salad

Ingredients:

4 cups packaged melon medley, cut into bite-size pieces
2 tablespoons extra virgin olive oil
2 teaspoons balsamic vinegar
1 teaspoon freshly cracked black pepper
1/2 teaspoon chili seasoning
2 teaspoons freshly chopped basil leaves, about 4 leaves

Directions:

In a large bowl, toss together all ingredients except basil. Place in serving bowl and garnish with basil.

Serve chilled or at room temperature.

Grape Salsa

ingredients:

2 cups of red, grapes seeds removed
1 small tomato
2 green onions, chopped
1/3 cup chopped red onion
1 tablespoon red wine vinegar
1 pinch fine grain salt
Chopped cilantro, optional

directions:

Chop grapes and tomato into small chunks. Mix together with green onions, red onions, red wine vinegar, and a pinch of fine grain salt. Chill before serving.

Grape Jello

Ingredients:

2 cups white grape juice

1 cup cold water

4 envelopes unflavored gelatin

1/3 cup sugar

1 cup cold purple grape juice, or additional white grape juice

1 medium red apple, diced

1 cup diced green and red grapes seeds removed (I usually use seeded grapes)